Rhoda2 days ago1 minWin a paddleboard!Hello members! Take a few weeks before the 4th of July to drop those few extra pounds and win a paddleboard! The details: 25 day weight loss challenged based...
Rhoda2 days ago1 minWear layers Please dress for the weather as we are outside unless it is raining. Wear a few layers and drop as you get warm. See you soon!
Rhoda5 days ago1 minAwningI ordered an awning to cover the entire back of the building!!! It will be installed next weekend😀 we will be able to do spin outside while it is raining pl...
Rhoda5 days ago1 minRainy daysToday was our first indoor rainy day workout and I have to say it went great! Good job everyone keeping spaced out! We had every windo and door open with all...
Rhoda5 days ago1 minSupport local businessBring in your business card or make a small flyer to put up at the gym😀 put your availability during this time, what you do and any other information you wo...
Rhoda6 days ago1 minWater Please bring enough water for the day. The water cooler finally ran out of water and stores are not doing water refills due to covid-19. Hopefully that comes...
Rhoda7 days ago1 minHot daysWith keeping windows/doors open for continuous fresh air we won't be using air conditioning during this time. With warm days ahead we will be doing less card...
RhodaMay 261 minSchedule changesNo spin tonight. Classes available tomorrow.. 6:15 & 8:30 kickboxing HIIT and 5:30 pm boot camp. I will be posting changes on here just in case. Nobody has s...
RhodaMay 231 minMemorial dayWe will be closed on Monday. The regular schedule will resume Tuesday! See you then:)
RhodaMay 201 minRain or sunshineWe will be outside everyday unless it rains. If rain comes I will update you here. We shouldn't need to go inside unless you need to use the bathroom. Please...
RhodaMay 191 minOpen again!!What a great morning!!! Everything went smoothly without issues of any kind. I sure hope that it continues this way. One more class to go tonight. Crossing m...
RhodaMay 121 minGliders & DumbbellsI hope you are all staying healthy:) Try this workout we did yesterday to mix up your workout schedule a bit. Every exercise is 10 reps except for glider jac...
RhodaMay 11 minDumbbell workoutDirections middle of board. Set your timer for 20 seconds. The cardio always remains at 20 seconds each with 3 levels. The strength exercise goes from 1 full...
RhodaApr 281 minVegetable soup YIELDS: 6 SERVINGS PREP TIME: 0 HOURS 10 MINS TOTAL TIME: 0 HOURS 45 MINS INGREDIENTS 1 tbsp. extra-virgin olive oil, plus more for serving 1 medium onion, c...
RhodaApr 242 minUpdateOK, our "stay home stay safe order" lockdown has been extended for 3 more weeks (May 15th). As soon as this is lifted and they allow people to workout in sma...
RhodaApr 192 min5 days of FOOD CHALLENGESMonday: pre plan your food for the day (food prep) Before you go to bed tonight plan your entire day of food. It is very helpful to make mindful decisions wi...
RhodaApr 151 minMobilityEquipment: Mat, glider, foam roller Everything below is 8 reps and very slow working on mobility and muscles stabilizing -T-spine extension on roller (we did...
RhodaApr 141 minIntermittent fastingMany of you are trying intermittent fasting lately which is one of the guidelines I have used for years in my diet. Most people do an 8 hour window of the da...
RhodaApr 101 minChallenge Challenges have been sent through email. What you may have missed. 1st challenge last week: Drink 16 oz of water in the morning when you wake up and drink 16...
RhodaApr 71 minDumbbell strength/cardio circuitEquipment: Dumbbells (DB) & ball (floor is optional) 3 sets 20 reps of each. 2 exercises per circuit Make the weight challenging while maintaining form Warm ...
