Workout for Women in Need! FUN, VARIETY, MAX FAT BURN

On June 18, 2014 from 9AM - 10:10AM Rock Solid Fitness will be hosting a charity workout class in support of the Edmonton Dream Centre at the Riverbend Dance Academy.  The class will be a combo class (cardio & strength).  We will do a little bit of everything (ZUMBA, BARRE, Boot Camp, Core, Strength)...  I’m going for tons of fun, lots of variety and a maximum fat burn.  The class will be suitable for ALL fitness levels.

I want to sincerely thank Marilyn from the Riverbend Dance Academy for donating the space for this event.  :)  I will also be donating door prizes that will consist of many of my favorite things.  I happen to be celebrating a 5 and 20 year anniversary that day.  5 years of teaching Fitness Classes and 20 years of Marriage.  I really hope you can join the celebration... I can’t tell you how thankful I am for all of you and for Darren (my hubby)!!!  I can’t think of a better way to celebrate than to give to those that have so much less than us.

Every donation big and small is appreciated and will go a long way to help these women.  However, if you choose to make a donation of over $25 you can get a tax receipt.  There are only 20 spots available for the class so please don’t delay in getting your ticket.  Friends and family are welcome also.  I will be collecting donations (cash and cheque) in exchange for tickets staring this week at all my classes.  Or contact me at carrie@rocksolidfitness.ca to get your tickets.  

Other than money we can also donate ---  Gift cards to Costco, Wal-mart or Superstore.  Or basic need items for new residents like toothbrushes, lip balm, deodorant, body lotion, soap, shampoo or conditioner.  

Thanks in advance for your support!  I’m thankful for you!  
Carrie  :)
Rock Solid Fitness

"The Edmonton Dream Centre is a long-term residential recovery program for women in crisis and their children; women who struggle with addictions, homelessness and other abuses. Since our inception in June 1998, we have impacted more than 500 families for positive change. Currently we can accommodate 16 women and 9 children and our program is divided into 3 phases for sustainable recovery. Each part of our recovery program educates and encourages the woman towards continued success and a life-time change for them and their families."

Protein Power Balls

Thanks Michelle for sharing this healthy and delicious recipe!

Ingredients
• ¾ cup vanilla whey protein powder
• ½ teaspoon cinnamon
• ½ cup chopped nuts of any kind, we used walnuts
• 2 tablespoons ground flax seeds
• 1 cup toasted oats
• ¼ cup raisins
• ¼ cup chopped unsweetened dried apricots
• ½ cup peanut butter
• 1/3 cup honey


Directions

After toasting your oats, mix all the dry ingredients together. Then, add the honey and the peanut butter. Mix everything together until it forms crumbles. Form into 1-inch balls and keep in freezer. These are great to make in large batches as well. The recipe makes about 26 balls. Might I suggest doubling the recipe, as these tend to go pretty quickly! They are a favorite around our house!

Notes

Try with choc protein powder, cocoa powder, and coconut subbed for vanilla pp and dried fruit.

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Please let me know if you find this helpful!!! :)

Fiber is Your Friend!

Studies are showing that a high fiber diet can dramatically speed up your weight loss efforts and prevent those unwanted pounds from returning. High fiber eaters tend to feel full for longer, and as a result eat fewer calories overall. Fiber slows digestion and absorption, allowing the sugar in the foods you’re eating to enter your blood-stream slowly, providing you with the energy you need throughout your day.

How much fiber do I need per day?

It’s recommended that you aim for about 25 grams per day.

Should I eat a high-fiber snack before I workout?

It's not the best! You’ll need time to digest a high-fiber meal or snack before hitting the gym. A yogurt, protein shake or berries are excellent choices an hour or two before you workout. Save your high-fiber options for after your workout or for your main meals. High-fiber cereal is an excellent post-recovery snack within an hour of a hard workout.

Some excellent sources of Fiber include: all-natural cereals, beans, whole grains, vegetables, fruits and nuts.

A Harvard study that followed 75,000 women over 12-years stated, “The more fiber you eat, the more weight you’ll lose.”

Five Tips to Reduce Post-Exercise Soreness

It's January and the gyms are packed! Many people are starting a new exercise program or are just getting back to exercise class after an extended break over the holidays. Some muscle soreness may be inevitable; but here are a few tips to help reduce the pain.

1) Perform a Dynamic Warm-up: Instead of holding a stretch for a period of time, studies suggest that a dynamic warm-up is much more effective in reducing soreness later. This is simply when you take your body through the exercises you'll be doing during your workout but at a lower intensity. For example, if you're going for a jog it's a good idea to walk briskly for at least 5-10 minutes. If you're lifting weights, do the exercises but at 50% of the weight you'll be lifting. Dynamic warm-ups increase the blood flow to the area you're working making them less prone to damage and injury.

2) Slowly Increase Intensity: One of the most common reasons people experience muscle soreness is because they do too much too soon. It's much better to gradually increase the intensity of your program overtime. A good guideline is to increase the weights you're lifting or the number of sets you're performing by about 10% per week.

3) Use a Foam Roller: Foam rollers are a great tool for massaging your sore spots and will help jump start the repair process. They seem to flush chemicals out the area, while supplying the area with oxygen, fresh blood and nutrients.

4) Ice it: Applying ice for 20 minutes at a time and repeating several times during the day can help reduce inflation and make you experience less pain.

5) Eat 4:1 Carbs to Protein Post-Workout: Studies show that eating a four parts protein to one part carbohydrate snack within an hour after your workout can have a significant impact on your ability to repair muscle damage quickly. A big glass of chocolate milk will do the trick.

Explore the Meaning of Life While you Get Fit!

I'm so happy to announce that we're opening up registration for our third Fitness Alpha session in Edmonton this January. When I heard of the idea last year from my new found friend, Clarenda, in New Brunswick I got so excited. It combines my greatest passions...helping women get healthy and fit both inside and out. Due to the positive response we've had, we're moving the class to Beulah Alliance Church where we have a much larger space and can open up the program to even more women. Click here for more information about the Alpha Course. Below are all the details. Please help me get the word out! I'm so excited about what 2012 will bring.

Merry Christmas!

xoxo Carrie

“WHO, WHY,
WHAT,
HOW?!”

Fitness Alpha
Explore the Meaning of Life while you get Fit!

What is Fitness Alpha?
Fitness Alpha combines fitness with an exploration of Life’s Biggest Questions. What is the point of life? Why do people suffer? What happens when we die? Is forgiveness possible? Alpha is an opportunity to explore the Christian faith. It’s relaxed, low-key, friendly and fun.

We will start the morning with a 30 to 45-minute high-energy fitness class (ZUMBA Fitness with some cross-training thrown in for fun :) ) followed by a 30-minute DVD talk. ZUMBA Fitness is A latin-inspired, easy-to-follow, calorie-burning, dance fitness class. A great way to dance yourself into shape. The steps are easy and it’s all about having fun!!! The video will cover topics such as “Who is Jesus?” and “Why and how do I pray?” After each talk, we’ll share a healthy post-recovery snack and then divide into small groups for a time of discussion.

Who is Fitness Alpha for?
Fitness Alpha (with ZUMBA Fitness) is for women who want to investigate Christianity and get in shape at the same time.

What Does it Cost?
There is no charge, although you are welcome to make a donation towards food if you so choose.

What do I Need to Bring?
All you need is indoor shoes & a water bottle

Where & When?
January 14th is a Taste of Fitness Alpha - where you can come check it out and decide if you want to join. The program will run Saturdays for 8-weeks from January 21 - March 10 (9AM-11AM) at Beulah Alliance Church (17504-98A Avenue)

How do I Register?
Contact:Stacy Alexander @ 780.486.4010 ext. 337 salexander@beulah.ca
OR Carrie Pohl @ 780.984.7645 or carrie@rocksolidfitness.ca

Mixing it up with Bender Balls!!!

We introduced Bender Balls at boot camp this week for the first time. These 9-inch inflatable rubber exercise balls are known as an excellent tool for toning and sculpting your core muscles. Studies are showing that placing these little balls behind your lower back when performing a crunch is at least 4x more effective than a regular crunch. This is mainly because you are able to increase the degree of flexion and extension while you crunch, allowing you to target your abs more efficiently and from all angles. These balls also put you in a good, neutral position helping you guard against potential back problems.

We also challenged ourselves by including these balls in our wall sits (activating our inner thighs by squeezing the ball between our legs), with our bridges (our hamstrings were screaming when we placed the ball under both feet) and with our donkey kicks (squeezing the ball between our knees while we kicked up). These little balls are a great way to mix things up and keep your body guessing! I'm excited to introduce more exercises using them in the New Year!

These balls are available at most fitness stores for about $16 each. Perhaps a good stocking stuffer???