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Tuesday, April 30, 2013

Boot Camp

Greetings Friends, 

I got and email today from Marylynn, She is a great fitness coach from whom I have taken outdoor workout classes from before. LOVE HER !!! She is having a Boot camp here in Holland, she will be doing the Kollen Park and Saugatuck Dunes Workouts. If you are looking for a Challenge and to be Challenged this is for you !!!!!


Choose from Four Options

  • $19 for one month of beach boot-camp classes (a $60 value). Classes start at 9 a.m. on Saturdays at Grand Haven City Beach.
  • $39 for one month of beach boot-camp classes (a $120 value). Classes start at 6:30 p.m. on Mondays and Wednesdays at Grand Haven City Beach.
  • $39 for one month of beach boot-camp classes (a $120 value). Classes start at 6 p.m. on Mondays and Wednesdays at Saugatuck Dunes State Park.
  • $39 for one month of beach boot-camp classes (a $120 value). Classes start at 5:45 a.m. on Tuesdays and Thursdays at Kollen Park.
Boot-camp participants build strength and endurance, enhance flexibility, and receive nutritional guidance with the same tight-knit group each time. Sessions use natural elements and are held on West Michigan Lakeshore beaches and dunes. They start the first of each month through May, June, and July, and they begin and end with a fitness test to determine each participant's progress.

I have been Running Alot

I have been running a lot lately, Training for the 5/3 Riverbank 25 K Run, After my last long run, I noticed that my knee was getting sore/tight, I figured it has something to do with all the running that I have been doing. Since I want to get Certified by NASM, I looked up what they might have for this type of running pain/injury. If you have ever shared in this similar feeling of knee pain check out what I found. 

This pain is actually quite common in runners. What you're experiencing sounds like a condition called runner's knee (or IT-band syndrome). Your IT-band is a large tendon sheath that runs the length of the outside of your thigh and attaches to the outside of your knee. If that sheath becomes tight (due to muscle imbalances or poor running mechanics), it can begin to rub on the outside of your thigh bone close to the knee, leading to inflammation and pain on the outside of the knee. To help remedy the issue, foam roll your calves, the outside of your thigh, and the front of your hip. Foam rolling is a self-massage technique used to loosen the muscles that can cause tightness in the IT-band. Foam rolling will also help loosen the IT-band itself. Next, statically stretch your calves and the front of your hip; holding each stretch for 30 seconds. These stretches, along with the foam rolling technique, will help improve the range of motion of your ankles, knee, and hip. Next, perform a strengthening exercise for the side of your hips (or gluteus medius). This muscle is often weak in people with runner's knee and causes the IT-band to become tight. A simple exercise to strengthen this muscle is called lateral tube walking. Perform 1-3 sets of 10-15 repetitions of this exercise. This routine should help increase muscle and joint range of motion, and help strengthen key muscles that will take stress off the IT-band.

Monday, April 29, 2013

Sunkissed Abs? I think Yes

Looking ahead towards Spring and Summer? I have had the Great opportunity to work out with Sasha at Haworth on my lunch hours. I love her works !!  Here is the Schedule for this spring/summer. I know that I am looking forward to picking a couples of these classes to go to, the one that I really want to try is power Pilates and yoga. 

S&S Fitness Class Schedule

May 1 - September 1, 2013

 Monday 4:00pm T&T
 6:00pm T&T
Tuesday 4:00pm Shakin' It Up
 6:00pmShakin' It Up
Wednesday 4:00pmOld School Step
 6:00pmOld School Step
Thursday 4:00pm Power Pilates & Yoga
 6:00pm Power Pilates & Yoga
 Saturday 8:30-10:30am Combo Class
(Power Pilates & Yoga meets Shakin' It Up)

For class descriptions and information, see the Classes tab at the top of the page.
Contact Sasha:

Phone: (231) 638-0868

I am loving Following this Blog, and they are Currently doing at 8 week Get Ready for the Beach series on their Blog. 

So For all my Fit night Ladies, Check this out... There are lots of great work out Ideas and food Ideas on this blog. 

Sunday, April 28, 2013

It was a Busy Week

Monday - 
Was our Girls on the Run Practice 5k and they did Awesome. I wish I had some pictures, but I didn't really have a chance to take any. 

I met with Laura and we made the short Stella & Dot you tube video for the Jewelry Trunk show. 

We has the Stella & Dot Trunk show at the Alpen Rose. The Show Went ok, we didn't have a real great turn out, but that is kind of how these things go sometimes. There is still time to shop online if you want the show will be open though this week. 


Today was supposed to be the last fit night of the month but we ended up going to visit my Grandpa Helder at the nursing home instead, he is not doing so good. Also went to check at the World Cultures projects at the High School since my sister was showing her project. 

Another Busy Night, my sister had Banquet (Prom) so there were pictures at the park for a while which was fun. Then Dinner at City Vu for Travis's Parents 35th wedding anniversary, I got the Seared Tuna,it was super good. That was followed by a trip to Peach Wave for some Yummy Frozen Yogurt. 

Super Nice Day, Got in a nice 13.5 mile Long Run had breakfast with the my Grandma at the Alpen Rose, wandered around Downtown Holland for a while, and did odds and in's around the house for the rest of the day. 

What a Week 

Thursday, April 25, 2013

Good Times


Last Night we Had a Great Time with our Stella & Dot Trunk Show. We had a great set up at the Alpen Rose Cafe, It was so Cute. Everyone at the Alpen Rose Cafe was also very nice and helpful to use. So a Big Thanks to them for letting hang out there for a while. 

Here are a few Pictures from the Show, and of Some great treats that we Got from the Alpen Rose Bakery, they were super yummy :) 



If you missed us at the show last night NO WORRIES, the Show is open online and you can shop there, any time you want during the Next 10 days :)