Meet Up News

Our Meet-Up will occur on Wednesday, January 10th & 24th 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

Work Out Guide

Written by Jonathan ShariatBy Robert Rogacki, PT, DPT, CERT. MDT

With a new exercise regimen also comes an increased risk of injury. Regular stretching, with ample warm-up and cooldown periods, is essential for staying healthy while exercising. It can help you improve flexibility, reduce tightness and act as a great way to increase your chances of long-term success. Here are a few simple stretches you can do to stay limber as you get rolling with your new exercise program.

Standing Quadriceps Stretch

Stand on one leg, grab your ankle and pull your foot up towards your buttock. Make sure your knee stays parallel with your stand leg and does not move out in front of your body. Hold each stretch for 30 seconds and perform 2-3 times on both sides.

Standing Hamstring Stretch

Prop your foot up onto a chair or step. Slowly lean forward, bending at the waist until you feel a stretch behind your thigh. Maintain a neutral spine throughout the stretch and do not lean forward for extra distance. Hold each stretch for 30 seconds and perform 2-3 times on both sides.

Standing Calf Stretch

Stand facing a wall with one leg behind the other. Keep your back heel on the ground and lean forward toward the wall until a stretch is felt in the back leg. Your front knee should bend comfortably as you’re leaning forward. Hold each stretch for 30 seconds and perform 2-3 times on both sides.

Kneeling Hip Flexor Stretch

Place one knee on the ground (or on a pillow) and bring your other leg in front of you to achieve a half-kneeling position. While maintaining a neutral spine and upright posture, shift your hips forward until a stretch is felt in the thigh on your back leg (the one kneeling on the ground). Hold each stretch for 30 seconds and perform 2-3 times on both sides.

Posterior Shoulder Stretch

Reach one arm across your body. Use your other arm to pull at the elbow, taking the arm into more of a stretch. The stretch should be felt in the lateral or posterior shoulder, near the shoulder blade. Hold for each stretch for 30 seconds and perform 2-3 times on both sides.

Triceps Stretch

Reach one arm overhead, then bend your elbow as if to reach your hand down your back. Use your other arm to pull at the elbow, taking the arm into more of a stretch. Hold each stretch for 30 seconds and perform 2-3 times on both sides.

Upper Trap Stretch

Tilt your head to one side. Using the arm on that same side, reach over the top of your head and pull further to the side until a stretch is felt along the other side of the neck. Hold each stretch for 30 seconds and perform 2-3 times on both sides.

Nutrition Wisdom Recipe

by Faith VanderMolen

No matter how busy you are, you can enjoy healthy, delicious breakfast all week long with these 5 Make Ahead Overnight Oats Jars!

  • Zest of half a lemon
  • 2-3 teaspoons maple syrup
  • Handful of fresh or frozen blueberries
  • 1 ½ tablespoons strawberry jam
  • Day of topping: 1 tablespoon peanut butter
  • To 5 different mason jars, combine ½ cup of rolled oats, 1 tablespoon of chia seeds, a pinch of salt and ¾-1 cup of non-dairy milk. If you want thicker overnight oats, just use ¾ cup of milk.
  • Next, to each jar stir in the ingredients needed for whichever flavor you desire, excluding the “day of toppings” which you’ll add the morning you eat that flavor.
  • Seal the jars and store them in the fridge for up to 5 days!

– For a cheaper version, you can do half milk and half water. The amount of liquid you use depends on how thick or runny you like your overnight oats. I like to use 1 cup per serving.

** Get all 5 recipes in a downloadable PDF!

*** For even more overnight oat recipes be sure to check out this post on 10 Vegan Overnight Oats Recipes!

Calories: 263kcalCarbohydrates: 38gProtein: 12gFat: 7gSaturated Fat: 3gPolyunsaturated Fat: 4gCholesterol: 16mgSodium: 95mgFiber: 5gSugar: 10g

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