Exercise Routine: Dumbell Workout

February 13th, 2018

This quick routine can get you a full-body workout with minimal equipment. It’s so straightforward, it can be done in the gym or at home. All you’ll need is a set of dumbbells!

Unless otherwise noted, be sure to do 12-15 reps of each exercise!  Take a short break and have a little water every three exercises. A couple minutes is plenty! And if you come across an one that you don’t know, click on it’s title for a video demonstration.

Have fun!

Your February Metabolic Workout!

February 6th, 2018

HELLO EVERYONE!

Saturday February 10th at 8:30 am I will be taking you through a full body strengthening, calorie burning workout! This is a fun and challenging group setting that will teach you a new workout to take away and repeat on your own. You will be taken through a movement preparation warm-up full of injury preventative mobility and stability exercises. Then onto the programmed workout with form cues, modifications if needed and a cool down/stretch with foam rollers.

Sign-up at the front desk – $10

Saturday, February 10th @ 8:30 am

Wenatchee Worx Gym

Led by Dana Lowe CPT

How to avoid back pain during your workout

December 21st, 2017

This week, our trainer Kari provides tips on avoiding back pain during your workout routine. Use these simple tips and stretches to help alleviate pressure while you’re exercising!

Paleo Pumpkin Protein Bars

December 21st, 2017
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Paleo Pumpkin Protein Bars

No need to buy expensive paleo bars when you can make them right at home! This simple, tasty recipe is perfect for anyone looking for some seasonally-inspired workout fuel.

Prep Time 15 minutes
Cook Time 2 hours
Total Time 2 hours 15 minutes
Servings 9 bars
Calories 282 kcal
Author Dana Lowe

Ingredients

  • 1 cup raw almonds
  • 1 cup raw casheys
  • 1 1/2 cup dates
  • 1 cup egg white powder or collagen peptides
  • 1/2 tsp salt
  • 6 tbsp canned pumpkin purée not pie mix

Instructions

  1. Line a 9inch square pan with parchment or wax paper. Set aside.

  2. Combine almonds and cashews in a food processor and process until roughly chopped.

  3. Add dates to nuts and process until combined (the mixture shouldn't be smooth).

  4. Combine egg white powder, pumpkin spice, salt, and pumpkin purée. Process with the mixture until it achieves an even distribution. This may take 3-4 minutes. Stop and scrape down sides as needed.

  5. Press mixture into pan, as evenly as possible. 

  6. Cover and refrigerate for at least 2 hours. Cut into 9 bars. (Store covered in fridge for best texture.)

Workout: Push-Pull Attack!

December 18th, 2017

Bench Press 5×15

Barbell Row 5×15

Push-Ups 3xFailure

Pull-Ups 3xFailure

Skull Crushers 3×15

Barbell Curl 3×15

Bench Dips 2xFailure

Reverse Grip Pull-Ups 2xFailure