aurora-fitness-center

Cinnamon Roll Protein Smoothie

sara.sutherland11@yahoo.com (Sara Sutherland) — Fri, 14 Apr 2023 11:30:00 GMT

Antioxidant Blueberry Protein Smoothie

sara.sutherland11@yahoo.com (Sara Sutherland) — Fri, 07 Apr 2023 11:30:00 GMT

Vanilla & Coffee Protein Smoothie

sara.sutherland11@yahoo.com (Sara Sutherland) — Fri, 31 Mar 2023 11:45:00 GMT

Green Glow Protein Smoothie

sara.sutherland11@yahoo.com (Sara Sutherland) — Fri, 24 Mar 2023 11:45:00 GMT

Rapsberry Protein Smoothie

sara.sutherland11@yahoo.com (Sara Sutherland) — Fri, 17 Mar 2023 11:45:00 GMT

Pepper Steak

sara.sutherland11@yahoo.com (Sara Sutherland) — Fri, 10 Mar 2023 11:45:02 GMT

Matcha Chia Pudding

sara.sutherland11@yahoo.com (Sara Sutherland) — Fri, 03 Mar 2023 11:30:00 GMT

Protein Fruit Bowls

sara.sutherland11@yahoo.com (Sara Sutherland) — Fri, 24 Feb 2023 11:15:00 GMT

Cherry Sorbet

sara.sutherland11@yahoo.com (Sara Sutherland) — Fri, 17 Feb 2023 11:15:00 GMT

Quick Beef Chow Mein

sara.sutherland11@yahoo.com (Sara Sutherland) — Fri, 03 Feb 2023 11:15:00 GMT

Chicken & Mango Stir Fry

sara.sutherland11@yahoo.com (Sara Sutherland) — Sun, 15 Jan 2023 11:15:00 GMT

Mexican Fried Rice

sara.sutherland11@yahoo.com (Sara Sutherland) — Sun, 25 Dec 2022 11:15:00 GMT

Baked Salmon Tray With Rice & Tomatoes

sara.sutherland11@yahoo.com (Sara Sutherland) — Wed, 21 Dec 2022 11:15:00 GMT

Simple Chili & Sweet Potato Chips

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 28 Nov 2022 11:22:25 GMT

Salmon Teriyaki With Green Beans & Sweet Corn Rice

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 28 Nov 2022 11:14:45 GMT

Beef & Green Beans Pasta In Soy Sauce

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 28 Nov 2022 11:03:50 GMT

One Pot Turkey Chili With Rice

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 28 Nov 2022 10:46:58 GMT

Simple Chicken Curry With Saffron Rice

sara.sutherland11@yahoo.com (Sara Sutherland) — Sat, 26 Nov 2022 10:37:15 GMT

Honey & Lime Glazed Salmon With Pineapple Rice

sara.sutherland11@yahoo.com (Sara Sutherland) — Thu, 03 Nov 2022 10:36:22 GMT

Zesty Turkey Meatballs With Couscous Salad

sara.sutherland11@yahoo.com (Sara Sutherland) — Thu, 20 Oct 2022 10:42:46 GMT

Chinese Style Shrimps & Vegetable

sara.sutherland11@yahoo.com (Sara Sutherland) — Wed, 05 Oct 2022 10:46:06 GMT

Cajun Beef & Vegetable Rice

sara.sutherland11@yahoo.com (Sara Sutherland) — Fri, 16 Sep 2022 10:51:35 GMT

Creamy Chicken, Mushroom & Tomato Pasta

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 12 Sep 2022 10:57:00 GMT

Never Underestimate The Investment You Make In Yourself!

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 30 Aug 2022 11:04:18 GMT

Why should you train? What's in it for you? What do you want to achieve? How do you want to feel?

What motivates you?

Of course, we don't expect you to have all the answers today or even tomorrow. Your WHY can change, and actually, you should expect it to.

What is important today might not be in the future.

The entire point is to focus on you and realize that nothing is ever a quick fix. It takes desire and dedication to achieve your WHY.

Now here is where we come in - because you aren't going to be on this quest alone. Our job is to connect the dots between what is important to you, the WHY behind your training, and how you will achieve it. We are invested in you and your WHY from the very beginning.

Feel inspired now? We can't wait to hear WHY you should be training.

Send us a message and share your WHY today.

Slow Cooker Chicken Fajitas

sara.sutherland11@yahoo.com (Sara Sutherland) — Sat, 27 Aug 2022 11:17:43 GMT

Should You Workout When You're Sick?

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 23 Aug 2022 11:22:37 GMT

It starts with a tickle in your throat, then a headache, then an overwhelming sense of fatigue, and you realize you’re getting sick.

You know you should drink extra fluids, rest, and avoid alcohol, but should you exercise or stay home?

The answer depends on the type and severity of your illness.

If it’s just a mild cold, it’s okay to work out, and exercising might even boost your immunity. You might need to dial back the intensity on the days you’re sick -- let your body be your guide. A good rule of thumb is if your symptoms are above the neck -- sinus congestion, headache, sore throat -- it’s okay to exercise moderately.

You should stay home if you have the flu, fever, chills, nausea, or vomiting. Get extra rest, and let your body recover. It’s also important to avoid spreading germs and making other people in the gym sick! When you have the flu, give yourself at least three to five days of rest, and don’t return to the gym until you’ve been fever-free for at least 24 hours.

If you’re sick and not sure about working out, send us a message! We can help you decide. And feel better!

Baked Salmon with Zoodles & Quinoa

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 22 Aug 2022 11:32:47 GMT

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Make Yourself A Priority

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 16 Aug 2022 11:36:48 GMT

Here’s how.

First, pick a time of day. People tend to have the most success early in the morning — very few things conflict with a 6:00 am class. If that doesn’t work for you, another great option is right after work. However, make sure you go straight to the gym after work so you don’t succumb to the temptations of the couch.

Next, plan ahead. Are you going to the grocery store every day to get ingredients for dinner? Spending some time meal planning and shopping on the weekend will open up time during the week to work out.

Finally, ask for help. If you have little kids, ask a friend to take your little ones for an hour while you exercise — then you can return the favor. Ask your significant other for help with chores. It’s important to prioritize yourself and take the time you need to stay healthy, and in turn your family and friends will benefit from a happier, healthier you.

Need more tips? Send us a message, and we’ll help you figure out how to fit a workout into your day.

Chinese Pork Stir - Fry With Pineapple

sara.sutherland11@yahoo.com (Sara Sutherland) — Thu, 11 Aug 2022 11:40:47 GMT

FOCUs On The Positive!

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 09 Aug 2022 11:43:54 GMT

Every day, we make choices. What time do we wake up? How do we handle getting cut off in traffic? Who do we smile at? When do we eat? How do we react to situations that present themselves each and every day?

While we don't get to control everything that happens to us, we do get to control how we react and take action.

Here's something that I have done that really changes my mindset.

I replace my "have-to’s" with "get-to’s"

Instead of "I have to go to work,'' it's "I get to go to work."

Instead of "I have to do this boring task" it's "I get to do that boring task.”

When you replace your "have-to’s" with "get-to’s", life is so much better. You're more grateful, happier, and you'll get to focus on the positive!

One last thing - this one has really changed my life. Instead of telling people that I don't have the time, I tell them that I haven't made the time or that I need to make time for something.

You see, when we take ownership of our actions, we can accomplish anything.

You "GET TO" come to the gym - and we can't wait for you to do it!

Turkey & Broccoli Stir Fry

sara.sutherland11@yahoo.com (Sara Sutherland) — Thu, 04 Aug 2022 11:49:30 GMT

You Are Worth It!

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 02 Aug 2022 12:03:21 GMT

For most people, jumping into something new is hard. There's a time commitment, and emotional, and many times a financial commitment.

Change is hard.

But it will be worth it.

You are worth it.

Are you ready for life-changing fitness? Let’s go!

Never Be Afraid To Reinvent Yourself!

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 26 Jul 2022 12:21:52 GMT

It’s hard being a beginner. You see people in the gym doing cool things and want to get yourself there, preferably as quickly as possible!

Our advice: take your time.

This is a process you don’t want to rush. Right now you’re building a fitness foundation, setting yourself up for a lifetime of healthy habits. It may seem as if you’re moving slowly, but you’re making more progress than you realize!

Taking time to master the basics will set you up for success in the long run. This is the time to ask questions, take it slowly if needed, and enjoy the process of getting in the best shape of your life!

Moroccan Cod & Bulgur Salad

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 19 Jul 2022 12:28:33 GMT

Three Surprising BENEFITS Of Muscles!

sara.sutherland11@yahoo.com (Sara Sutherland) — Fri, 15 Jul 2022 12:34:33 GMT

Once you start exercising, you're bound to put on some muscle. Aside from making you stronger, these new muscles also help your body perform and function better in surprising ways.

Here are some benefits of muscles you might not have considered.

1. Weight control. The more muscle mass you acquire, the more calories you burn. So in addition to looking incredible in a tank top, those traps, lats, and biceps help you maintain your weight! You’ll burn more calories at rest when you have more muscles - about 50 calories a day for every pound of muscle you gain.

2. Injury prevention. Muscles help protect your joints, which is especially important as you age. Weight training strengthens the tendons along with the muscles, and it also increases the flexibility of the ligaments, which decreases your risk of strains or tears.

3. Improved stamina. At our gym, we frequently do many repetitions of movement with lighter weight, which builds your muscular endurance. This type of strength translates to activities outside the gym, like skiing, biking, running, swimming, and hiking.

Not Seeing Results? Try These Three Things!

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 12 Jul 2022 13:00:30 GMT

It happens to all of us. At some point, you reach a plateau. Whether your goals are fitness, aesthetic, or lifestyle-focused, eventually you’ll find your body isn’t responding the way it once did.

Don’t give up!

If you’ve already established a consistent workout routine, and you’re eating mostly lean protein and fruits, and vegetables but not getting any closer to your fitness goals, try these three things to jumpstart your progress:

1. Get more sleep

Skimping on sleep impacts your workouts and your nutrition. When you’re well-rested, you have more energy, a stronger immune system, a reduced appetite, and fewer cravings. Aim for at least eight hours of sleep a night—that may be the ticket to reaching your goals!

2. Increase the intensity

When you come to the gym, are you just going through the motions, or are you making an effort to push yourself, explore your limits? It’s not reasonable to go full-out every day, but if you aren’t seeing any changes in your fitness, try increasing your intensity at least three times a week.

3. Reduce your alcohol intake

Even moderate alcohol consumption can impact your weight and fitness. Alcohol negatively impacts sleep, it can interfere with your ability to grow and maintain muscle, and it can be a cause of weight gain, especially belly fat. You don’t have to give up alcohol entirely, but try restricting your consumption to Friday and Saturday nights.

If you’re frustrated with your progress, try these three things for a month and let us know the results!

Want Real Results Develop Healthy Habits For Life

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 05 Jul 2022 13:10:34 GMT

Nutrition and fitness challenges are fun, and they can be a great way to kickstart your health and nutrition. However, the key to true health is learning how to develop habits you can follow not just for a month or even a year, but your entire life!

The secret is learning how to enjoy eating well and exercising.

Your goal should be to look at healthy eating as a way of life, not a punishment. The same goes for exercising. Our mission is to help you love fitness, turning your time at the gym into an anticipated treat, not a dreaded chore.

Shifting to this mindset takes work and a bit of trial and error to find out what you love. Healthy eating doesn’t look the same for everyone, but it does mean eating mostly unprocessed foods, with an emphasis on fresh fruits and vegetables.

Here are some tips for making exercise and healthy eating a part of your life:

● Eat a treat because you love it - not because it’s in front of you. If you’re going to indulge, make sure it’s something you truly love, not just a quick sugar fix.

● Give yourself guidelines. Make a rule, like you, won’t drink alcohol during the week, and soon you’ll find these rules become habits.

● Ask for help. Let the people around you know about your goals, ask for their help, and surround yourself with people who support your focus on health.

We would love to work with you to develop healthy habits you can follow for life. Let us know how we can help!

Is A Meal Deliver Service Right For YOU?

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 28 Jun 2022 13:18:18 GMT

The online meal kit delivery industry reached $5 billion in sales in 2017, a number that's expected to double by 2020.

Meal delivery is the ultimate inconvenience. A few clicks get you a temperature-controlled box of pre-measured ingredients and beautifully designed recipe cards delivered to your doorstep.

But is it right for you?

If you end up ordering takeout most nights of the week, a meal delivery service will save you money.

The food in these kits is also healthier than eating out, and most services have gluten-free, paleo, keto, or vegetarian options. A meal delivery subscription is also a great way to learn how to cook and discover new ingredients and flavors.

Experienced cooks and people who make most of their meals at home probably don’t need this service, however.

The kits are often double (usually $8 to $10 per serving) what you'd spend if you planned the meal and purchased the ingredients on your own. Also, if you’re the kind of cook who likes to improvise, you might feel hemmed in by the packaged ingredients and recipe cards.

Finally, these kits do include a lot of packaging, so they are not the most environmentally-friendly choice.

Meal kits are a wonderful option for people who want a break from meal planning and shopping for a week or two, or if you’re unable to go shopping because of work or health issues. After using the meal service for a few months, you might decide you’re ready to try some of the meals on your own!

If you’ve used a meal kit, which one is your favorite?

Miso Salmon With Zucchini Noodles

sara.sutherland11@yahoo.com (Sara Sutherland) — Fri, 24 Jun 2022 13:24:00 GMT

Eating Healthy Is Hard!

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 21 Jun 2022 13:44:52 GMT

Even if you have the best intentions, it’s easy to get tricked by buzzwords and marketing.

Deciding something is healthy based on a single claim -- such as “organic” or “gluten-free” -- and ignoring some of the item’s not-so-healthy attributes is called the “health halo.”

Many people assume, without really thinking much about it that if something is organic, it’s also lower in calories or higher in fiber. In reality, the term “organic” just refers to agricultural practices.

The same thing happens with packaging. A photo of running shoes on a protein bar or the word “fitness” on a snack is often enough to convince us the food is healthy.

To avoid falling victim to the health halo, be sure to read the nutrition facts on every packaged food you purchase. Make sure you know exactly what you’re eating, and ignore healthy-sounding slogans or packaging.

Once you start seeing these marketing tactics for what they are, it’s easier for you to make healthy decisions and avoid the health halo!

Sweet & Sour Pork Stir - Fry

sara.sutherland11@yahoo.com (Sara Sutherland) — Sat, 18 Jun 2022 13:51:37 GMT

The Sweat - Stress Connection: How Exercise Helps You Relax

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 14 Jun 2022 11:54:26 GMT

The Sweat - Stress Connection: How Exercise Helps You Relax

Stress is everywhere.

Work, money, kids, parents, your health, the health of those you love, the news, grocery shopping, doing laundry, taking out the trash … It can all get overwhelming.

With everything going on, who has time to exercise? Would it be better to skip the gym and spend an hour catching up on emails or maybe trying to make a dent in the pile of dishes on the kitchen counter?

Science says no.

Exercise is one of the best natural stress relievers we have.

Exercising reduces your levels of adrenaline and cortisol, the body’s stress hormones. At the same time, it stimulates the production of endorphins. Ever wonder why you feel so good after a difficult workout? It’s not just because the workout is over!

Exercising causes endorphins to flood the body, leading to feelings of relaxation and optimism.

Regular exercise also builds your self-confidence as you master new skills, become stronger, and increase your stamina. It’s an escape from your worries, a chance to get out of your head and fully inhabit your body.

We know life is stressful, but sweating can help.

Pesto Pasta With Tuna & Almonds

sara.sutherland11@yahoo.com (Sara Sutherland) — Sun, 12 Jun 2022 11:58:42 GMT

Post- Workout Potato Pancakes With Cottage Cheese

sara.sutherland11@yahoo.com (Sara Sutherland) — Wed, 08 Jun 2022 12:03:06 GMT

Discover The Power Of Community Spirit!

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 07 Jun 2022 12:07:46 GMT

We care about working out, of course, but our community is just as important as our fitness.

Something happens when we sweat together. Our shared suffering brings us together, forging a supportive community full of people interested in health, wellness, and constantly striving for improvement.

Community is important - studies show loneliness is as harmful to your well-being as smoking 15 cigarettes a day! What’s more, people who work out with a friend say they enjoy it more, push harder, and meet their goals faster.

If you’ve been exercising solo, grab a friend the next time you work out!

What Are You Waiting For? Get Started Today!

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 31 May 2022 12:15:44 GMT

Why start now?

Let's start answering this question with another question: What has held you back until now?

Do you have a fear of being judged at the gym? You don't know how to use the machines or don't know how to do some of the basic or complex movements? You're not sure that you are actually capable of sticking with it, or maybe you're just not a "fitness person"?

Whatever your reason, we understand. No one is immune; we are all human, and no one wants to feel judged or foolish.

But let me tell you: The time to start is now.

Our community is full of people like you who were scared and unsure at first and who now have made exercise a part of their daily routine.

We will break down those walls through education, motivation, and confidence in your abilities. Not sure how to do one of the movements in a workout? We will teach you. Not sure you can force yourself to get to the gym every night after a long day at work?

We will motivate you!

Quick & Easy Meatballs

sara.sutherland11@yahoo.com (Sara Sutherland) — Fri, 27 May 2022 12:21:09 GMT

Intent Without Action Accomplishes Nothing

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 24 May 2022 12:28:44 GMT

The big picture mission is simple: you want to be happy, healthy, and strong - both mentally and physically.

Those are great goals, but how do you get there? To accomplish this bigger mission, you have to establish specific, achievable, accountable goals along the way.

Intent without action accomplishes nothing.

Let’s say you want to get in better shape. What does that mean to you? How will you know when you get there.

The best way to accomplish this goal is to get specific. Change “I want to get in shape” to “I will come to the gym three times a week for six months.”

This goal is simple, and it has a clear definition of completion.

What’s one specific goal that will help you accomplish your overall mission?

This is the third time you have "intention versus action" content and imagery. I wonder if people will get annoyed by the repetition. Maybe rephrase?

Very good observation! I will tweak it now!

I found it on this post and the 1st. Which one is the 3rd one?

It's in the first sentence of #18. I'll just edit that sentence, easy!

Perfect--thanks!

Salmon & Couscous Salad

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 23 May 2022 12:35:48 GMT

Chicken Orange Stir Fry

sara.sutherland11@yahoo.com (Sara Sutherland) — Fri, 20 May 2022 12:47:46 GMT

Starting Something New Isn't Always Easy, But Even The Longest Journey Begins With A Single Step.

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 17 May 2022 12:52:06 GMT

No matter your goals, whether it's to lose weight, gain muscle, run a marathon, or just play with your kids as they grow up, we want to help.

Our goal is simple: we want to help you become the BEST version of yourself!

Take the first step and let us handle the rest. Our world-class coaching staff, nutritional programs, and supportive community will provide an exciting fitness experience unlike anything else!

Healthy Habits Don’t Have To Be Time-Consuming Or Expensive

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 10 May 2022 12:59:16 GMT

Here are three totally free changes you can make right away. Combine these with a regular exercise routine — life-changing!

1. Put your phone to bed — in another room. The blue light from your phone suppresses melatonin, the hormone that helps your body fall asleep , and reading news or social media makes your brain active, making it harder to shut off and go to sleep. Instead of sleeping with your phone under your pillow or next to your head, try putting it outside of your bedroom at night. If you use it as an alarm, keep it as far away from your bed as possible so you aren’t tempted to reach for it in the middle of the night.

2. Start reading labels . That organic yogurt with a really cool label might appear to be healthy, but check the label. The American Heart Association recommended daily limit is 36 grams for males and 25 grams for women.

3. Track your food. Writing down what you eat is the best way to get a sense of the quality and quantity of your nutrition. It also helps prevent mindless eating — you might think twice about that handful of chips if you know you have to write it down. You can use good old-fashioned pen and paper or an app like MyFitnessPal, LoseIt!, or MyPlate Calorie Tracker.

Our coaches can offer more of these healthy living tips!

I actually liked them! Gives some credibility, I think.

Excellent-thanks!

Tuna & Quinoa Toss Salad

sara.sutherland11@yahoo.com (Sara Sutherland) — Thu, 05 May 2022 13:03:36 GMT

Blow The Dust Off Your Gym Shoes! It's Time To Pick Up Where You Left Off!

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 03 May 2022 13:12:19 GMT

We understand.

Sometimes life gets in the way. Work, family, illness -- often a combination of all three -- can prevent you from going to the gym. Then the longer you stay away, the harder it is to return. You may feel worried you’ll be out of shape or concerned we’ll give you a hard time for being gone for so long.

Don’t worry.

First, we are always happy to see you. We understand life happens, and we won’t hassle you about being gone.

Second, it’s likely you won’t be exactly where you were when you left. And that’s okay! The important thing is to begin, and before you know it you’ll be back where you started.

Here are some guidelines to follow when returning to the gym after a long hiatus:

● Start slow. Don’t overdo it on the first day. Back off on the intensity, and just get used to moving again.

● Take a rest day or two. You shouldn’t work out five days in a row on your first week back. Try coming in for three days, with a rest of day in between each workout.

● Focus on stretching. The extra stretching session will help prevent tightness and keep you limber and ready for the next workout.

● Get lots of sleep. Your body needs time to recover, so go to bed early and get a good night’s sleep before each workout.

Please get in touch with us if you have any questions about returning after some time away. We will do everything we can to make your re-entry process fun and easy!

10 Minutes That Will Change Your Life

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 26 Apr 2022 13:19:02 GMT

It’s hard enough to fit exercise, nutrition, and sleep into your busy schedule - who has time for stretching?

The truth is, just 10 minutes of stretching a day can have a profound impact on your health. It may seem as if you’re just lying on the floor, not doing much but stretching:

● Increases flexibility

● Improves your performance in the gym

● Can heal and prevent back pain

● Relieves stress

● Calms the mind

Instead of looking at it as just another task to add to your to-do list, think of your nighttime stretching routine as a self-care ritual that will help you sleep and crush your workout the next day.

Need help figuring out which stretches are for you? Ask one of our coaches for suggestions. Let’s get stretchy!

EFFORT Is Essential!

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 19 Apr 2022 13:29:24 GMT

We focus on teaching you how to train, pushing you only when you’re ready. We don't put the cart before the horse - we start at the beginning, building a foundation.

At the same time, we ask you to give us your best effort each day, whatever that means for you.

Effort and intensity are relative to each individual. Our coaching team is here to help you push the intensity in your workouts because intensity drives results.

However, the intensity with poor movement not only impedes results but can also actually cause injury.

While our coaches are there to help you move better and strive for perfection in your movement, it's also your responsibility to move as best you can with the endgame in mind: to live a strong, healthy life.

So come to the gym and bring it! But bring it with your best technique, and strive for greatness.

Waldorf Chicken Salad

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 19 Apr 2022 13:23:19 GMT

Are You Sore? These Workout Recovery Tips Will Help YOU!

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 12 Apr 2022 13:44:51 GMT

If so, that means you’re making progress! When you’re sore, that’s, a sign that your muscles are rebuilding, and you’re getting stronger.

Don’t let sore prevent you from coming into the gym - we promise it’ll get better! In the meantime, here are some things you can do to reduce soreness and recover properly:

1. Drink plenty of water

2. Light dynamic stretching

3. Foam rolling the area

4. Take a warm Epsom salt bath

5. Get 8+ hours of sleep

We can help you with all of this -- except for getting you into an Epsom salt bath; you're on your own there ;)

Please reach out if you have any questions! We can help you with all of this -- except for getting you into an Epsom salt bath; you're on your own there ;)

Please reach out if you have any questions!

Are You Ready To Take That Next Step In Your Fitness Journey?

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 25 Jan 2022 12:24:54 GMT

Why join our gym? It's simple. Our program works.

1. Get to fit, fast. The classes last around an hour.

2. Accountability. We all need it!

3. Not sure what to do at the gym? Our certified trainers take you through the best hour of your day.

4. Accomplish more than you ever thought possible.

5. Community. It's what we do best.

Tuna Salad Lettuce Wraps

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 25 Jan 2022 12:19:01 GMT

Next Step -- A Healthier YOU!

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 18 Jan 2022 12:30:50 GMT

There is nothing we love more than seeing a new member develops a love for fitness and start improving his or her life!

At this point, you know a little about us, but we want to reinforce a few things.

Our gym was born as a call to action - the need to proactively help our community be happy, healthy, and strong. We have members from all walks of life, and each of the different ages and levels.

Here, we have the goal of helping members improve their lives and reach their maximum potential. All while keeping them motivated and safe. Everyone that walks through the door is a capable human being. If your goal is to be a super-mom, a competitor, to lower your blood pressure, or to do your first push-up, we promise to provide a facility that will help you achieve your goals.

Salmon Tartar With Avocado And Mango

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 17 Jan 2022 12:39:24 GMT

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So We Haven't Seen You In The gym -- Yet. We Get it. Blind Dates Can Be Awkward.

sara.sutherland11@yahoo.com (Sara Sutherland) — Sun, 16 Jan 2022 12:35:54 GMT

1. Have your friend call you mid-workout.

2. Run… run to your car.

3. Wear dress shoes.

4. Bring a wingman or wingwoman.

5. Tell us you already had plans for after dinner.

Here's the deal. We don't want this to feel like a blind date. We want you to feel comfortable when you meet with us.

What's holding you back? Send us a note.

Train For One Hour A Day So You Can Enjoy The Other Twenty-Three

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 04 Jan 2022 12:48:28 GMT

If you're sick, you go to your doctor. If you need legal advice, you go to your lawyer. If you need financial advice, you go to your financial advisor.

Why? Because they share all these same attributes: honest, educated, experienced, reliable, professional.

Here, we share those same attributes. Our goal is to help you become the best version of yourself and achieve your goals.

Just like your financial advisor.

We focus on teaching you how to train, through good movement mechanics that are consistent and performed at high intensity. We don't put the cart before the horse -- we start at the beginning. Our small group in-person workshops provide the foundation you need to get it right!

As gym owners, we have a great responsibility to provide you the best and safest experience training at our gym while getting the results you seek.

Like your financial advisor, we're in this for the long term.

Can’t wait to see you in the gym,

Spinach Shakshuka

sara.sutherland11@yahoo.com (Sara Sutherland) — Wed, 22 Dec 2021 06:30:53 GMT

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The Most Successful People In The World Have One Thing In Common: They Consistent.

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 21 Dec 2021 06:37:14 GMT

Whether you’re Jerry Seinfeld, the best comedian in the world (okay...that's debatable), or Michael Jordan, the greatest basketball player of all time (not debatable), the one thing that took them to the top was being consistent in their craft.

Each and every day matters! The daily grind is tough, but dedicating time to your health and wellness routine will pay huge dividends.

We poured our hearts and souls into this place, and nothing makes us happier than seeing a new member start to change their life for the better.

We know you have questions, so shoot us a message, and we'll get back to you ASAP.

Everyone Is Nervous To Start Something New! Habits are Hard To Develop.

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 14 Dec 2021 06:47:34 GMT

We want you to break the mold and achieve your goals. Start with our free fitness guide to start tracking today!

Focus on WHY you want to be healthier, happier, and stronger and give us the chance to guide the way!

What Will Your Story Be?

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 07 Dec 2021 06:53:16 GMT

Everyone has a story to tell, and we love telling stories about our members. Your story is already starting. One day, YOU might be the story that motivates someone to make positive changes!

Summer Smoothie Protein Bowl

sara.sutherland11@yahoo.com (Sara Sutherland) — Sun, 05 Dec 2021 06:59:27 GMT

Just Take A Moment And Imagine

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 30 Nov 2021 07:04:29 GMT

Where do you want to be six months from now?

What does your body look like and how does it perform?

What's your new mindset?

How much energy do you have?

When you visualize where you want to go, you're more likely to feel motivated and take action.

Action beats intention every day of the week.

Your goals are important to us! Share them below. Build consistency in your training, and that's what drives results. All you have to do is show up!

Do You Read Nutrition Labels?

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 23 Nov 2021 07:13:33 GMT

If not, it’s time to start. Sugar is lurking everywhere in packaged foods, even in products labeled “natural” and “organic.” We believe if you’re going to eat something with added sugar, you should know it, so you can enjoy it! Nothing is worse than finding out something you’ve been eating every day for years is packed with sugar.

To avoid accidentally eating more sugar than you realize, check the labels of these four sneaky sugar sources:

1. Energy bars

2. Yogurt

3. Salad dressing

4. Ketchup

If you don’t eat these foods, take a look at the nutrition labels of packaged food you eat regularly. Can’t visualize a gram of sugar? To convert to teaspoons, divide the grams of sugar on the label by four. So if your yogurt has 28 grams of sugar per serving, you are eating 7 teaspoons of sugar.

Now, sugar is NOT inherently bad! It all depends on what else you eat in your day and how many total calories you consume. We just don’t like it when it is marketed as a “health” food and yet you would be just the same off actually just eating the Snickers bar.

Egg Fried On Tomatoes With Tuna

sara.sutherland11@yahoo.com (Sara Sutherland) — Thu, 18 Nov 2021 07:20:04 GMT

We Know Nutrition Can Be Confusing

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 16 Nov 2021 07:57:28 GMT

Even if you work out as hard as possible, you won’t see any changes if your diet is full of sugar and processed foods. To meet your goals, you need to combine working out regularly with a diet filled with mostly vegetables, fruits, lean protein, and healthy fats.

We know nutrition can be confusing. It’s hard to know what to eat, and how much. If you have nutrition questions, comment below. We’d be happy to help!

Have You Ever Picked Up Something From The Ground Like A Bag Of Dog Food?

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 09 Nov 2021 08:08:16 GMT

Guess what?

You performed a deadlift. A functional movement.

Have you ever put an object on a shelf above your head? Guess what?

You performed a shoulder press. A functional movement.

Have you ever sat on a step?

You performed a squat. A functional movement.

Want to know more about exactly what functional fitness is?

Download our FREE fitness guide today! www.aurorafitnesscenter.com

High Protein Blueberry Pancakes

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 02 Nov 2021 08:16:40 GMT

Today we have a simple question: how can we help?

Do you have a goal you’re struggling to achieve? Questions about nutrition? Wondering if you’re working out enough? Or maybe too much? Finding it hard to balance work, family, and your health?

Send us a message letting us know how we can help.

We are here for you!

High Protein Blueberry Pancakes

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 02 Nov 2021 08:12:43 GMT

When In Doubt … Work Out!

Tue, 26 Oct 2021 08:22:58 GMT

Take A Walk Through A Health Food Store Or Browse A Healthy Living Website

You’re bound to encounter one of the wellness industry’s favorite words: toxins. You can buy drinks, face masks, supplements, and creams that promise to “detoxify” your body or your skin. Quick-fix diets and cleanses are described as “detox” diets. It all sounds appealing, but these products don’t tell you your body already comes pre-equipped with an exceptional detoxifying system: your skin, kidneys, liver, lungs, and colon.

You might notice these products and diets don’t ever mention what type of toxins they are removing. This is because they can’t actually remove anything that’s poisonous, or toxic. In fact, your body is already performing this function. Your lungs exhale carbon dioxide, your liver and kidneys filter your blood, and your colon and large intestine get rid of whatever your body can’t use from the food you eat.

If you are ingesting toxins your body can’t handle, like tobacco smoke or excessive amounts of alcohol, no pill, diet, or cleanse will help.

The next time you’re tempted by a detox diet or product, remember the best thing you can do to help your body with its natural detoxifying system is exercise regularly, eat mostly whole, unprocessed food, and prioritize sleep.

What Can We Do To Help You Become Happier, Healthier, And Stronger?

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 19 Oct 2021 08:27:52 GMT

A session in the gym.

A cup of coffee.

A few workouts to do at home.

A new car.

That last one was just to make sure you were paying attention.

Seriously though, send us a quick email. We’d love to help.

Smoked Salmon, Feta & Asparagus Omelet

sara.sutherland11@yahoo.com (Sara Sutherland) — Fri, 15 Oct 2021 08:32:38 GMT

Are You Achieving Your Goals? If Not, It May Be Because You Aren’t Writing Them Down.

Tue, 12 Oct 2021 08:39:39 GMT

This month, we challenge you to pick one goal and write it down. Think about something you’d like to accomplish, and instead of letting the idea flow in and out of your head, pick up a pen and write it down.

Writing down goals helps in two ways. First, looking at a visual reminder of your goal every day keeps it top of mind. Second, writing helps with encoding, the process by which our brain decidees what gets stored in our long-term memory and what gets discarded. People who describe or write down their goals are 1.2 to 1.4 times more likely to accomplish them.

After writing down your goal, think through the steps you’ll need to take to make it happen.

Let’s say you want to come to an early morning class at the gym four days a week for a month. What do you have to do to accomplish that? It might be setting out your gym clothes the night before, committing to an earlier bedtime, or asking a friend to hold you accountable.

We love to help you achieve your goals! Tell us what you’d like to accomplish, and we’ll tell you how to get there.

When Was The Last Time You Were A True Beginner?

Tue, 05 Oct 2021 08:46:39 GMT

As kids, we’re beginners at everything. We try things, fail at first, and try again. Slowly we get better — we learn how to ride bikes, how to swim, and how to tie our shoes.

Once you’re an adult, it’s easy to avoid being a beginner. You get used to being competent, and pretty soon learning something new seems terrifying.

If you haven’t been a beginner lately, you may have forgotten that mastering a new skill is exhilarating. It fills you with pride and a feeling of possibility.

After you try something new, your brain starts to think — if I did that, what else can I do? Suddenly, the world seems full of possibilities, not obstacles.

Here, you can be a beginner in a safe, supportive environment. You’ll learn at your own pace, but you’ll be encouraged to push yourself.

All you have to do is show up.

Chicken Thighs With Hoisin Rice

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 27 Sep 2021 08:54:56 GMT

Egg & Turkey Stuffed Peppers

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 13 Sep 2021 08:58:45 GMT

Find Your Fitness Tribe!

sara.sutherland11@yahoo.com (Sara Sutherland) — Sat, 29 May 2021 10:53:37 GMT

Find Your Fitness Tribe!

Our gym is so much more than a gym ... it's a fitness community! You may have a community centered around your kids’ school, your church, or your neighborhood - Our community is centered around fitness, health, and fun. It's part of what makes everyone here successful, helps them achieve their goals, and keeps us all motivated and accountable.

Are you ready to find your fitness tribe? Send us a message to get started today!

Omelet Wraps

Mon, 26 Apr 2021 08:41:09 GMT

Spanish Zucchini Tortilla

sara.sutherland11@yahoo.com (Sara Sutherland) — Sun, 11 Apr 2021 08:19:46 GMT

New Title

Are You Ready To Change Your Life?

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 05 Apr 2021 08:51:27 GMT

Becoming more active and living a healthy life became my passion. So much so that I became a trainer -- and now I want to share that passion with you.

Our gym is for everyBODY. Our program is designed for universal scalability, making it the perfect application for any committed individual regardless of experience.

The same routines are used for elderly individuals with heart disease and for top athletes. We scale difficulty -- contact us and find the right program for you!

So what are you waiting for?

Grilled Chicken & Pineapple Salad

sara.sutherland11@yahoo.com (Sara Sutherland) — Thu, 01 Apr 2021 10:46:26 GMT

I'm Not Sure Who Coined The Phrase "Go Where You're Celebrated--Not Tolerated"

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 22 Mar 2021 10:59:44 GMT

This is a subtitle for your new post

I'm not sure who coined the phrase "Go where you're celebrated--not tolerated," but I can tell you that we only have a finite amount of time on this earth, so I know I prefer to spend it with people who challenge me to be better and always lift me up.

Our focus is to challenge you, of course but also to celebrate every achievement, both big and small.

We are going to push you to be a better version of yourself, and along the way, you can guarantee that we are going to take some time and celebrate you and your achievements.

Life is too short to be around negativity.

Let's inspire others. You see, our community is more than just a gym. It's a place where we lift each other up.

Tuna & Broccoli Salad With Honey Vinaigrette

sara.sutherland11@yahoo.com (Sara Sutherland) — Tue, 16 Mar 2021 11:06:41 GMT

ATTENTION: ANYONE WHO NEEDS HELP WITH MEAL PLANNING?

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 15 Mar 2021 11:13:30 GMT

The only way to avoid this is to plan your meals in advance. This sounds complicated and time-consuming , but the actual planning doesn’t have to take more than 20 minutes.

To start, sit down with two pieces of paper. On one piece of paper, write down the days of the week. This is where you’ll write each night’s dinner (and lunch and breakfast if necessary). The second piece of paper will be your shopping list.

Next, look at your calendar and write down events — like a late meeting or a kid’s soccer game — that will interfere with dinner preparation.

Now it’s time to start planning your meals. Pick meals that fit your schedule, and try to get a mix of vegetables and protein during the week. If you like following recipes, get out your cookbooks or look at your favorite websites.

You can collect recipes on your phone using a recipe management app. As you go through each recipe or meal, write down the ingredients you need on the shopping list. Think through every meal of the day. What do you need for snacks, lunches, and breakfast?

Once you’re done, take your shopping list to the grocery store. This task will be much easier when you have a list to guide you, and you won’t be tempted to throw in a bunch of unhealthy snacks “just in case.”

Exercise Also Helps With Mood And Mental Health

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 08 Mar 2021 11:18:32 GMT

Feel unfocused and forgetful? Studies have shown that people who regularly exercise have greater volume in their prefrontal cortex and medial temporal cortex, the areas of the brain that control thinking and memory.

Exercise also helps with mood and mental health.

Picking up a regular gym habit can stabilize your mood, help you sleep, and reduce stress and anxiety.

Send us a message to get started today!

What If Today Was Day One?

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 01 Mar 2021 11:27:33 GMT

What if you had started your fitness journey many years ago and trained and ate like a champion –- giving everything of your all, 100% effort day in and day out? Where would you be today?

Now, what if I told you today is day one, and you have the rest of your life ahead of you ... how are you going to use it?

Salmon & Peach Salad

sara.sutherland11@yahoo.com (Sara Sutherland) — Sun, 28 Feb 2021 11:34:45 GMT

What Is Holding YOU Back From Taking The Next Step In Your Fitness Journey?

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 22 Feb 2021 11:41:47 GMT

For some of us, it's overcoming FEAR.

FEAR of the unknown. FEAR of change. FEAR of failure. FEAR of success. FEAR of what to do when you get to the gym.

Well, guess what? Take the risk and decide to invest in yourself. There's no better investment.

So, are you ready to CHANGE your life?

If your answer is YES, then schedule an appointment! You can get started as soon as tomorrow.

What are you waiting for? Get started today!

Look -- We Can't Train Every Single Day Of The Week.

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 15 Feb 2021 11:45:48 GMT

Our bodies need proper recovery and we need time to focus on other aspects of life.

We train so we can live. Remember to go out and use your fitness. What do we mean by that?

Whether it's playing with your kids, running around with your dog, playing pick-up basketball, going on a hike, or heading out to the lake and practicing yoga -- it doesn't really matter what it is! Just go out and live life!

How do you plan to use your fitness today?

Chicken, Orange And Walnut Salad

sara.sutherland11@yahoo.com (Sara Sutherland) — Wed, 10 Feb 2021 11:51:23 GMT

I See You Over There, One Foot Dangling Over Each Side Of The Fence

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 08 Feb 2021 12:00:36 GMT

You're sitting smack-dab in the middle, stuck in between the hesitation you feel about trying something completely new and the excitement you feel when you fast forward yourself a year from now.

You can imagine in your head how you'll look just a month or two from now. Maybe you've noticed that people who get in some exercise several times a week seem to be more positive. And you've mathematically figured out that an hour really only equates to 4% of your day!

But perhaps you're still wavering on whether to take the plunge. Realize that every single person who is currently a member at the gym has been in the exact same shoes.

"What if I'm the slowest?"

"What if I can't finish the workout?"

"What if I don't know how to complete one of the movements?"

Well, so what? Our coaches have answered each and every one of those questions before, and the response is always the same. This is all about YOU and the goals you have for yourself. As long as you push yourself to the limit whenever possible, and you strive to be, just a tad bit better every time you walk into the gym, you will be just fine.

Vacation Doesn’t Have To Be Unhealthy To Be Fun!

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 01 Feb 2021 12:13:07 GMT

Whether you’re traveling for work or going on a much-anticipated vacation, you don’t have to abandon all your healthy habits when away from home. You can have an amazing vacation and a productive business trip and without gaining weight or getting out of shape.

Here’s how!

1. Move every day. Just because you’re away from the gym doesn’t mean you should stop exercising. Going for a jog or a long walk through a new city is a great way to explore. If you’re on a business trip and don’t have time for a long workout, hit the hotel gym for a quick, high intensity workout.

2. Indulge intelligently. You can enjoy drinks, desserts, and extravagant meals on vacation, but make sure every day has some balance. Start the day with a healthy breakfast and eat a light lunch if you know you’ll be eating a decadent dinner. You can give some thought to your nutrition while away from home without completely denying yourself.

3. Regulate sleep. If you’re on a work trip, it’s easier to stick to your normal sleep schedule. However, one of the great joys of vacation is sleeping in. It’s okay to stay up later and sleep in while on vacation, but try not to deviate too wildly from your usual sleep schedule. To make the transition back to work easier, try moving closer to your normal schedule a day or two before you come home.

Remember, vacation doesn’t have to be unhealthy to be fun! Follow these tips and you’ll come home fit, well-rested, and happy.

Snack Time Can Be Dangerous

sara.sutherland11@yahoo.com (Sara Sutherland) — Mon, 28 Dec 2020 12:57:38 GMT

You’re hungry, short on time, and vulnerable to unhealthy, processed food. The next time you’re tempted to reach for chips or cookies, try one of these healthy alternatives instead!

1. Ham-wrapped celery sticks. Dip in whole-grain mustard for extra flavor.

2. Bell peppers and guacamole. Look for snack size portions of guacamole.

3. Hard-boiled eggs. Portable, healthy, simple.

4. Beef jerky. Be sure to read the label and make sure the jerky doesn’t have any added sugar, and try to find jerky made from quality, grass-fed beef.

5. Blueberries with unsweetened, whole milk Greek yogurt.

6. Tuna mixed with avocado and whole-grain mustard. Put it on top of a rice cracker, whole grain bread, or eat on its own.

7. Remember ants on a log? This childhood classic of peanut butter (or any nut butter) on celery topped with raisins is actually a healthy snack!

8. Hummus and carrot sticks.

9. Mixed nuts. Be careful of your serving size -- about a handful is a perfect amount for a snack.

10. Roasted chickpeas. Prepare these ahead of time. Mix ¾ cup of chickpeas with 1 tablespoon each olive oil, salt, and cayenne pepper. Roast at 350 for 20 to 30 minutes.

What’s your favorite on-the-go healthy snack? Tell us what we missed!