Meet Up News

Our Meet-Up will occur on Wednesday, February 21st at 9:30 am.

We will meet at Barkley Pond next to Scotty Brown’s. Be prepared to walk around a gravel path in rain or shine. I will call it if it’s pouring rain.

Though you can come for any amount of time you would like to, I’ll be there from 9:30 am to 10:30 am.

Check the website CALENDAR for the most up to date information.

Coffee Corner

Bring your questions, experiences, and whatever else you want to share to Boyer We Fit’s Coffee Corner Group page.

Work Out Guide

  • Dead bug
  • Glute bridge
  • Quadruped thoracic rotation
  • Elevated push-up
  • Wall sit
  • Single-arm anchor point row.
  • Complete each exercise for the prescribed number of reps or designated time. Rest 30 seconds, then repeat the same exercise again for another set. Complete two sets total.
  • After finishing with each exercise, rest as needed and move onto the next exercise in the sequence.
  • Image may contain Human Person Stretch Exercise Sport Sports Working Out Fitness Footwear Clothing and Shoe
    1Dead Bug
    • Lie faceup with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). Engage your core and press your lower back into the floor. This is the starting position.Slowly extend your left leg out straight, while simultaneously dropping your right arm overhead. Keep both a few inches from the ground. Squeeze your butt and continue engaging your core.Bring your arm and leg back to the starting position.Repeat on the other side, extending your right leg and your left arm. That’s 1 rep.Continue performing reps for 20–30 seconds.
    This exercise is a beginner-friendly plank movement that works your core muscles. Now, it may not look like what you envision for a plank, but it does involve the same type of core stability. Once you’re faceup on the mat, eliminate the curve in your low back by engaging your abs. Make it easier by reducing the range at which you extend your arms and legs, or by holding the starting position, says Freeman.
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    2Glute Bridge
    • Lie on your back with your hands at your sides, knees bent, and feet flat on the floor hip-width apart. This is the starting position.Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees. Hold this position for a second, making sure to maintain tension in the band so your knees don’t collapse in.Slowly lower your hips to return to the starting position. That’s 1 rep.Do 10–15 reps.
    Think about extending from your hips instead of your low back, and make sure your glutes and hamstrings are powering this move, says Freeman. To protect your low back in this move, brace your core and squeeze your butt as you lift your hips up. Make it harder by slowing your pace as you lower down; make it easier by resting your bodyweight at the bottom of each rep, says Freeman.
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    3Quadruped Thoracic Rotation
    • Start on all fours, with your hands stacked under your shoulders and your knees stacked under your hips. Engage your core and maintain a flat back.Place your left hand on the back of your head so that your elbow points out to the left side. Rest the hand lightly—don’t put pressure on your head or neck. This is starting position.Slowly rotate your head and shoulder toward your right hand on the floor.Then, reverse the motion and rotate to the left and up so your elbow points toward the ceiling. Hold for a few seconds.Return to starting position. Continue this movement for 30 seconds, rest for 30 seconds, then repeat on the other side.
    This exercise is a rotation movement that engages your upper back and abs while also stretching your upper back, chest, and the muscles on the sides of your abdomen, says Freeman. Make sure to continually engage your core so that the rotation comes from your middle and upper spine and not from your low back.
  • Incline pushup
    4Elevated Push-Up
    • Get into a high plank with your hands on a box, bench or step or against a counter. Keep your palms flat, hands shoulder-width apart, and shoulders are stacked directly above your wrists. Extend your legs behind you, feet hip-width apart. Engage your core and glutes.Bend your elbows and lower your chest to the bench.Push through the palms of your hands to straighten your arms. That’s 1 rep.Do 10–15 reps.
    This exercise is a push movement, which works your chest and shoulders. Make sure to hold good plank positioning throughout, says Freeman; think about moving your chest and hips as one unit as you lift and lower yourself.
  • Image may contain Human Person Sitting Exercise Fitness Sport Sports Working Out Clothing Apparel and Gym
    • Stand with your back against a wall or door frame and engage your abs to push your lower back against the wall.Walk your feet out until you lower enough that your knees are bent to 90 degrees, your thighs are parallel to the floor, and your back is still completely pressed against the wall.Hold this position with your core engaged. Your hands can rest on your thighs or you can place your hands on your hips.Hold for 20–30 seconds.
    This exercise is a squat movement, which works your quads and your glutes. The deeper you sit—up to having your thighs parallel with the ground—the more intense it will be, says Freeman. Of course, choose the depth that’s right for you. Also important: “You want to make sure that this exercise is working your muscles and not your joints,” says Freeman. So if you feel knee pain during this move, sit up a little. If the pain continues, then just stop this exercise altogether.
  • Stand with your feet rooted in the ground either hipdistance to shoulderdistance apart or in a staggered stance. Bend...
    6Single-Arm Anchor Point Row
    • Stand with your feet rooted in the ground, either hip-distance to shoulder-distance apart, or in a staggered stance. Bend your knees slightly.Hold the band in one hand with your arm extended, stepping back far enough to make sure there is no slack in the band. This is the starting position.Pull your elbow back towards your side using the muscles behind your armpit. Engage your core to stabilize the rest of your body. Your shoulders and elbows should be the only joints moving.Gradually extend your arm again to return to the starting position.That’s 1 rep. Continue for 10–15 reps. Switch sides and repeat.
    This exercise is a pull movement, which works the muscles in the back of your body, like your lats and rhomboids. Make sure there’s no slack on the band when your arms are fully extended, says Freeman. Then, as you pull the band back, focus on contracting the muscles behind your armpits. Your biceps will assist with this movement, but a lot of the work should be coming from your back, says Freeman.

Nutrition Wisdom Recipe

Spicy Black Bean Vegetable Soup

  • 1 tablespoon vegetable oil
  • 1 onion, chopped
  • 1 clove garlic, minced
  • 2 carrots, chopped
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 4 cups vegetable stock
  • 2 (15 ounce) cans black beans, rinsed and drained
  • 1 (8.75 ounce) can whole kernel corn
  • ¼ teaspoon ground black pepper
  • 1 (14.5 ounce) can stewed tomatoes
  1. In large saucepan, heat oil over medium heat; cook onion, garlic, and carrots, stirring occasionally, for 5 minutes or until onion is softened. Add chili powder and cumin; cook, stirring, for 1 minute. Add stock, 1 can of the beans, corn, and pepper; bring to boil.
  2. Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover, and simmer for 10 to 15 minutes or until carrots are tender.

Nutrition Facts (per serving)


Hide Full Nutrition Label

Nutrition Facts
Servings Per Recipe 8
Calories 165
% Daily Value *
Total Fat 3g4%
Saturated Fat 0g2%
Sodium 683mg30%
Total Carbohydrate 27g10%
Dietary Fiber 8g28%
Total Sugars 4g
Protein 8g15%
Vitamin C 7mg8%
Calcium 69mg5%
Iron 4mg19%
Potassium 259mg6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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