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Monday, February 24, 2014

This Week

Monday- Fit By Nature @ The Helder Park 7:00 Headlamps and Boots (Quincy St Entrance) 

Tuesday- Haven Fit Night will be at S&S Studio in Zeeland 7:00 ($5pp)

Thursday-Groove at Noordeloos with Heather Winia ($5pp)

Saturday, February 22, 2014

Friday Fitness

It is SOOO WINDY Today !!! OMG

Breakfast - Gluten Free Waffles with Chocolate Peanut butter and Banana YUM!!!! But on to more Important Things....
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Friday Fitness 

Alternatives to the Squat- Lie on your back put a band in the arch of your foot and press out with  your foot while pulling up with your arms. 



A Discount on Compression Socks 


Save 40% Off Shamrock Items!

Whether you're training or racing, set the pace with our Limited Edition "Shamrock" graduated compression socks and sleeves.



  
Save 40% and get free US shipping when you click here and enter coupon code CLOVER at checkout. Made in USA, compression rating mmHg 22-26. 

Thursday, February 20, 2014

Thursday Thoughts

It is so Rainy ..... Rain Boots ?? I think Yes, I ordered these Awesome Pink Hunter boots today from Shoes.com, bonus... I can fit into the kids size !! Hopefully this brightens up to day a little bit, currently it is raining outside and it is a mess with all the snow melting.. Yuck..
Hunter Boot Kids' Young Original Boot

Look !! It is Me in the background I made it into the Sasha Sandor lunch time workout photo Gallery and this was one of the pictures.
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Today I got in a Lunch time Pilates workout, at 3 Mile Run at home on the Treadmill and a circuit workout for my Fit Night at Church. What did you all do today ? 


Don't Forget to Check the Calendar




Wednesday, February 19, 2014

Workout Wendsday

Here you go !!! 


Tuesday Toning

Your Tuesday Toning Move of the Day :) 

Swim Kicks- They works your lower back, back of your legs, your back side and shoulders/back


Image found on Google 

Monday, February 17, 2014

Monday Munchies

Fit by Nature- 
7:00 Down Town Holland  Lower Level of Parking Ramp on 7th Street 


Monday Munchies- 

Trying Something New Today with the Blog I am going to try and share something everyday, so....Monday Munchies, Tuesday Toning, Wild Wednesday, Thursday Thoughts, Friday Fitness, Saturday Songs.

So For the Monday Munchies..... Protein Balls :) 

Peanut Butter, Chia Seeds, Raw Cacao Nibs, Honey, Protein Powder, Oats, mix together until you can roll into a ball. Sorry I didn't really measure just kind of Threw it all together. Other stuff you can put in them, Flax Seeds, Acai Berries, Dried Cranberries, Chocolate Chips.. Etc.... you can kind of play with the recipe and have fun with the ingredients. 

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Friday, February 14, 2014

Happy Valentines

Since is it Valentines I thought I would share my Fitness *Pink Fitness Wants for my new,fitness business- Love to Move 


Pink Bosu Ball :) 

This would Cover Most of it :) 


And Anything Pink from Lululemon 
Wunder Under Crop*RVRS

Have a Great Valentines Day 

xoxo





Thursday, February 13, 2014

Bands

Good Evening, 

We just had a Great Circuit workout with Rebekah Brown, and she gave us some great ways that we can exercise using bands. So I Googled Images of exercises using bands :)  Just a few examples of some of the great exercises that we did and that you can do at home, at work, on vacation, you can really take bands with you anywhere you go. 





Tuesday, February 11, 2014

Haven

Love to Move MI will be at Haven CRC in Zeeland tonight at 7:00 with a Great Workout


Monday, February 10, 2014

Fitness and Flowers

Good Morning Friends,

So this past weekend my sister and I were able to get in our 7 Mile Training Run for the 5/3rd 25k I was cold and it snowed the entire time, but we got our miles in within an hour so we were pretty happy about that.

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I have and Awesome Brother who works at the Verizon store, and recommended the UE Boom, I was looking for a speaker for my fitness classes that was small and portable but still had good sound. This little speaker is AMAZING, I am LOVING it. 
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I also Picked up some Extra Yoga Mats this weekend, they were on Sale a MC sports and some of my Clients will be needing a good Mat so I stocked up. My NASM studying is going well so far I am so excited to start my own little business (LOVE TO MOVE MI) I cant wait to see what Adventures this takes me on. 
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One more fun Picture for the day, It is nice and warm down in Florida by my Grandparents, and this is the Amaryllis that is growing out on there porch. So PRETTY
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Fit By Nature for 2/10/14

Hello Friends,  tomorrow we will be meeting out toward the Holland State Park…..We will park by the coast guard station, just past the general store.  We will then decide whether to go out toward the lake or up into the trails…….be ready for a bunch of fluffy snow and who knows what else!  I will see you there around 7pm!

Friday, February 7, 2014

Fit Night Recap

OMG we had so Much Fun last night we our guest Instructor Sherry. We played with Gliders and we Boxed and we laughed a lot. I totally forgot to get a few pic's I was so into it. 

So what are Gliders - You put them under your hands or Feet and use them to add a little challenge to your workout.(they work great on Carpet)



(found pic on Google)

Boxing Gloves - So our gloves didn't quite looks like these, but you get the Idea, One person holds the pad and on person punches each get a great workout. Jab, Cross, Hook, Kick !!!!





This Coming Tuesday I will be Haven CRC in Zeeland for a Great work out. Come on over and check it out. 


Tuesday, February 4, 2014

Protein Treats

Protein Treats

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Oats
Chia Seeds
Honey ( Real Maple Syrup or Agave) 
Chocolate Protein ( I used Chocolate Shakeology) 
Raw Cacao Nibs
Peanut Butter

Extras- Acai Berries, Cran Berries, Dried Cherries, Flax ground or Seeds, Chocolate chips, coconut, etc...... lots of variety 

Make a lot of just make a few, I don't really Measure I just throw it in a bowl and mix until the consistency is good for rolling into a ball. Then I store then in the Freezer

So where do I get some of the ingredients that I used in these protein balls 

Oats- I got at Meijers
Chia Seeds I got at Harvest Health Food from the bulk bins or i get them from Amazon
Honey- I try to get made in MI Honey,I bought some early this fall at Motmans Orchards in Allendale, normally I get it at Harvest health foods
Chocolate Protein- Myself My Shakeology
Raw Cacao Nibs- Amazon-Cacao Nibs
Peanut Butter- I used Jiff Natural this time sometimes I use organic

Enjoy!!!



Flowers and Coupons

While were in Florida visiting with  my Grand parents we got my Grandma an Orchid as a little Thank You for all the nice thing that she did for us while we were there. She sent me this Picture Yesterday, and it looks like the Orchid is doing well. They are so Pretty and Exotic. 

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While I am on the topic of Florida..... when I fell I put a giant hole in my favorite Nike Capri's lucky for me they still had them at the store so I got a new pair. 

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A coupon for the day, if you like compression socks, (I DO) then here is coupon to get yourself a great pair of Valentine socks. 


Save 40% Off Compression Hearts  

Just in Time For Valentine's Day! 

True graduated compression, just in time for your Valentine's Day workout or race.  Limited Edition "Hearts," Red and Pink Marathon graduated compression socks are on sale now.


  
  
Save 40% and get free US shipping when you click here and enter coupon code BEMY at checkout. Made in USA, compression rating mmHg 22-26. 

Monday, February 3, 2014

Fit By Nature

We Can Finally have Fit By Nature again. 

Kollen's Park…we can take roads or trails depending on the situation.  
Please park between Boatwerks and the park.  
 @ 7pm!!!

Heather S. Winia, CHHC, ACE
THEGROOVE Master Trainer, Holistic Health & Nutrition Educator
16 East Central Ave. Zeeland, MI 49464
616-403-3636
www.theworldgroovemovement.com 

Monday Mornings

Good Morning, 

I just wanted to quick share a couple things that I am working on right now. 

1. NASM CPT Certification
2. Groove Facilitator Certification
3. CPR Certification for the above and for GOTR. 
4. Hurt that Dirt 1/2 Marathon and 5/3 25K Training. 
5. Finding a Venue on the North Side to Host Groove 
6. Hosting my Own Groove on Thursday Evenings Year Round 
7. Offering Personal Training Sessions 
8. Offering a Spring/Summer Saturday Morning Boot Camp