Happy Halloween

by Jenny Gaal, Fitness Director

Happy Halloween! Lucky enough Halloween falls on a Saturday this year! What a great opportunity to enjoy a day and night full of the festivities. Why not start with some fun exercise with your family before the treats start rolling in?

Here are some Frighteningly Fun ideas:

Fright Night- Children love playing games!

  • Treasure Hunt around the house or backyard
  • Play freeze dance to a Halloween song (the Monster Mash, Scooby Doo or Thriller)
  • Create a Halloween inspired workout: Frankenstein Walk and Skips, traveling inch worms, spider walks and bear crawls.

Boot Camp Scavenger Hunt

Turn an ordinary outdoor exercise into a scavenger hunt by creating teams and asking them to collect a few, small Halloween-themed items along a running trail: A small pumpkin, skull, candle, rubber spiders. You only need to hide a few items before everyone gets into the fun and share a fun pre- Halloween calorie burn.

Always remember being proactive is better than reactive when it comes to fitness and diet. Earn the treat(s) before you splurge and have fun while you are doing it. Have a safe and Happy Halloween!!


by Jenny Gaal, Fitness Director

We all know that the Halloween can be a scary diet killer. Especially when it seems the candy is always in our face. We try so hard to avoid the delicious treats and seasonal goodies however our weight loss goals can still take a hit. Willpower is key!  Follow these simple tips for a better chance of staying on track:

  • Out of Sight, Out of Mind – Leaving the candy bowl out for easy access causes us to think about having a piece every time we pass by. Place candy away in the cupboard or drawer where you cannot see it. This takes away any temptation you might have.
  • Count the candy wrappers because bite-size candy bars add up quickly! – Keep the wrappers in view, and it will remind you of how many you ate and hopefully inspire you to stop after one or two. Keep in mind that one candy bar is equal to two bite-sized. Remember the old saying “everything in moderation”?
  • Consider buying some whole grain snacks or non-food treats – Popcorn, granola bars, small cereal boxes, goldfish and fruit-based gummies are a popular and healthy option. As well as these non-frightening options pencils, erasers, stickers, temporary tattoos, bubbles, whistles, wax lips, etc….
  • If buying candy… Don’t buy treats until Halloween day and only buy candy you don’t love – The less time you have the candy around the better. Also, it’s easier to resist opening a candy bag if it’s not your absolute favorite.
  • Once Halloween is over, get all of the treats out of the house – Take them to work or then donate to a shelter or church. Local dentists will pay you for your candy and ship to troops overseas- that’s a win win! Let your child pick out a few pieces of their favorite to set aside and then give the rest away
  • Allowing yourself to splurge is inevitable and actually healthy. Sometimes being too strict and depriving yourself of a small treat here and there can have a inverse effect and then you may really blow our diet. So when that day comes… Here are some “not so guilty” treats to keep in mind this season:
  • Hershey Kisses – 26 calories
  • Reese’s Peanut Butter Cups – 44 calories
  • Strawberry Twists – 32 calories
  • Kit Kat, Fun size – 73 calories
  • Nerds Fun size – 50 calories
  • SweeTARTS – 50 calories
  • 1 Package of Skinny Cow Clusters – 120 calories
  • 30 Piece’s of Candy Corn – 125 calories
  • Tall Non-fat Pumpkin Spice Latte (No whip) – 200 calories


by Jenny Gaal, Fitness Director

All kids love to play on a playground! Most kids are active and love to move around. Many might not think that climbing to the top of a slide or swinging from the monkey bars can be terrific exercise. However, as kids get older, it can be a challenge for kids to get enough daily activity. Reasons include increasing demands of school, a feeling among some kids that they aren’t good at sports, a lack of active role models, and busy working families. In spite of these challenges, parents and caregivers can instill a love of activity and help kids fit it into their everyday lives. Doing so can set healthy patterns that will last into adulthood.

There are many benefits that exercise has to offer your kids. Some of which include:

  • strong muscles and bones
  • weight control
  • decreased risk of developing type 2 diabetes
  • better sleep
  • a better outlook on life

Healthy, physically active kids also are more likely to be academically motivated, alert, and successful. Best of all, physical competence builds self-esteem at every age.

If you have not checked out our fitness classes yet a Fun & Fitness Gymnastics, now is the time! First trial class is always free.


class boys

by Anne Josephson

Gymnastics is not just for girls.

Not even close.

Yes, the sport is considerably more popular among girls. But did you know that many regard male gymnasts as the strongest of all athletes?

In Men’s Health’s list of the 50 fittest athletes, it is a gymnast who is ranked third, ahead of sports stars like Michael Phelps, LeBron James and Usain Bolt. And, the magazine admits that the gymnast, Kohei Uchimora, “might be pound-for-pound the fittest guy on the planet.”

So that sounds like he should be ranked first to me…but I digress.

Even if your son has no desire to pursue gymnastics as a sport, there are still many benefits for boys to participate in gymnastics.

I know that might sound confusing: why would you have your child enroll in gymnastics if he had no interest in being a gymnast?

For these 5 simple reasons:

Gymnastics is the perfect foundational sport. There is no sport that teaches basic fundamental athletic skills better than gymnastics, especially for young kids who lack the motor and cognitive skills for team ball sports. In gymnastics class, your son will learn to run, jump, and balance, to develop his coordination and body awareness and to become stronger and more flexible. These basic athletics skills are then transferable to any sport he chooses to play when he gets older. Or, if he opts out of sports all together, he will have a foundation for fitness.

Gymnastics is the perfect cross training sport. If your son is already involved in another sports program, gymnastics is a perfect way to enhance his conditioning by building up his athleticism. By participating in gymnastics your son will become stronger, more flexible, more agile and have a better sense of where his body is in the air, all resulting in and overall improvement in his fitness and athleticism.


Gymnastics is the perfect injury prevention program. Two of the most common ways kids get injured in sports are from sprains or strained muscles and from falling. Gymnastics is useful in helping kids avoid sprains and strains because it teaches kids to warm up properly and it helps them increase their flexibility (two of the main reasons sprains and strains occur). Additionally, there is no better place to learn to fall than gymnastics! Part of any core curriculum in gymnastics is learning how to fall safely.

Gymnastics is the perfect character building sport. Coaches want athletes with a strong work ethic and who are resilient. Gymnastics is not an easy sport. It teaches kids that hard work is necessary for results and that trying over and over again is just part of the process. Discipline is a natural byproduct of doing gymnastics.

Gymnastics is the perfect sport to learn to be coachable. Gymnastics teaches kids to listen. Gymnasts receive corrections after each and every turn. So a gymnast might receive literally hundreds of pieces of feedback in one practice!   Gymnasts learn to not take this feedback as criticism but rather as helpful information designed to improve their performance.

Gymnastics is NOT just for girls. Gymnastics is the foundation of ALL sports.  Who knows?  Maybe your son will “flip” for the sport and become a gymnast or maybe he will just get some solid building blocks to use in his future athletic endeavors.  Either way, it is time well spent getting the recommended 60 minutes (or more) of physical activity per day they need, and they are not in front of a screen!



Fall into Fitness 2

by Jenny Gaal, Fitness Director

Why wait for January? Fall is the perfect time to launch a diet and fitness program.

New Years may be the traditional time to start a weight loss program but with kids back in school and routines becoming more structured, fall is the perfect time to launch a diet and fitness regimen.

Even the fall weather can serve as an inspiration to be more active. It’s the perfect time of year to enjoy the weather.  Routines are ideal for helping people, especially moms; find time to fit in fitness.

Fall Tips:

Try something new such as a farmers’ market to select from the nutritious bounty of fall produce.

Try new recipes.  For example, pumpkin is great for far more than pie. How about pumpkin soup, toasted pumpkin seeds, or even a pumpkin smoothie?  Also, hearty soups are a great source for all sorts of nutritious and delicious fall vegetables and freeze well for those late nights after the kids’ games.

Stock your kitchen with healthy choices.  Having nutritious foods readily available makes it easier to work them into your diet. Always have pre-prepped/ cut-up fruits and vegetables on hand.

Visualize and plan for the upcoming holidays.  It’s always better to be proactive then reactive.

Try to curb your sweet tooth with fruit, yogurt or cereal first before resorting to chocolate, ice cream or less healthy options.

Strive for progress, not perfection.  We are all human. You are not alone if you have an off day so don’t let it get you down or derail your goals.

Happy Fall!!!