Deadline to sign up for my Spring Fever 5 day FREE challenge is tomorrow Saturday April 6th midnight!  Get your application form in TODAY!  You will want to be prepared to ROCK it!  What is it?  What do you get?

  • It’s a free challenge held on FB that starts  April 8th
  • FREE workouts
  • FB lives DAILY on HOW to transform 
  • A sample meal plan
  • Support from Fit Force group where it will be held

Share with ALL who are READY for a change!  Here’s my app:

Change is inevitable but transformation is by conscious choice. Heather Ash Amara   What do you choose to be?  40/365  qotd 365project quote of the day Heather Ash Amara warrior goddess transforation motivational quotes inspiring quotes graphic design

4 R protocol talk flyer

You are invited to learn all about your GUT HEALTH presented by Dr. Jeff Roush for FREE!!!  Come to my studio on Tuesday February 12th at 6:30 to learn about the 4 R’s about Gut Health.  Refreshments will be served and you will be entered into a raffle to win a food sensitivity test valued at $100 along with a couple of other great door prizes!  (Need to be present to win).  Please sign up ASAP because space is limited!  Cheers to learning!

Back exercises are one of the least favs to work in the gym, but one of the most important.  WHY?  Well~~ first of all, we tend to focus on what we can see right?  We focus on shoulders, biceps, pecs (chest), abs, quads mainly because we can’t SEE our back, triceps, hamstrings (notice I didn’t say glutes!)  HA!  But, one of the BIGGEST reasons we should focus on back work is because we SIT or STAND all day mostly being sedentary and all our work is performed in front of us.  To offset the imbalances of what we do on a daily basis we need to focus on strengthening our upper back muscles as well as our low back muscles.  Here are some exercises that will help:

  • Pull ups
  • Seated rows
  • Lat pull downs
  • Bent over row
  • Back extensions
  • Prone row
  • Reverse flys
  • Single arm row
  • Straight leg dead lifts

Motivational Bodybuilding Gym Poster