Showing posts with label newsletter. Show all posts
Showing posts with label newsletter. Show all posts
July Newsletter & Recipe
Thursday, July 1, 2010Posted by
Rachel
0 Comments
Happy Fourth of July! I love this time of year! Being outside in the pool, eating watermelon, watching fireworks, exercising outside! It is the best!
When it comes to 4th of July parties and BBQs here are a few tips:
1. Eat something healthy before you go!
2. Take something healthy so you know there is at least one thing there that is healthy!
3. Do not stick around the food- socialize away from the food!
4. Be active- swim, play tag with the kids, play Frisbee, soccer, play games, etc
5. Do not make it all about the food but more the activities!
6. Get plenty of sleep!
7. Limit your stress!
8. Have Fun and be safe!!!
HELPING OTHERS: DONATIONS FOR THE YWCA WOMEN'S CRISIS CENTER!!!
June stats: Thank you, thank you, thank you to everyone who donated for the month of June!!! We did awesome!
Water= 48 bottles of water
Drink Mix= 166 quarts of mix plus 190 single packets of mix
Toilet Paper= 60 rolls
The winner of the Bed Bath and Beyond gift certificate is: Lynda Jones! Congratulations!!!!!
WHAT THEY NEED IN JULY: Let's get rid of our old "baggage!"
Ziplock sandwich and freezer bags!!!
***The winner will receive a gift card from Target to get their NEW bag (or whatever you want to spend it on)!!!
Tonya will be in the Wichita Eagle this Tues, July 6th showing different exercises you can do outside on the playground! Look for it in the Health and Fitness section!
STROLLERFRIENDS EVENTS COMING UP IN JULY!
***Check out Wichita's largest mommy's group!
Click here to learn more about it! Go to Wichita StrollerFriends.
Friday, July 9th: Wet and Wild Days at the zoo
12:45pm
Thursday, July 15th Riverside Fountains 10:30am
Monday, July 19th Playdate @ College Hill Park 10am
Friday, July 30th Tanganyka Park 9:30am
*We will start Moms Night Out again in August!
An easy slow cooker recipe!!!
Slow-Cooker Chicken Cassoulet
-Cassoulet is a traditional French dish that is more like a stew. The basic ingredients include beans and meat, and it requires a long, slow cooking time.
Ingredients:
1 15 oz. navy beans, pinto beans or black-eyed peas, rinsed and well drained
4 boneless, skinless chicken breasts or 1 small skinless boneless turkey breast cut into 4 large pieces.
Sea salt and fresh ground black pepper
2 Tbsp extra virgin olive oil
12/3 cups low-sodium chicken stock (gluten free if necessary)
1 medium onion, peeled and chopped
4 celery stalks, trimmed and chopped
4 garlic cloves passed through a garlic press
1/4 cup sundried tomatoes (not packed in oil)
3 large carrots, peeled and cut in chunks
1/4 cup basil, chopped fine
1 tsp thyme
2 Tbsp minced parsley
Preparation:
1. spread half of the beans in the bottom of your slow-cooker pot.
2. Season poultry with pepper and sea salt. Heat olive oil over medium heat in a skillet. Brown the poultry on both sides in the skillet for about 5 minutes each side. Place the browned chicken on top of the beans in the slow cooker. Top with remaining beans and the chicken stock. Use water if you don't have chicken stock.
3. Saute the onions, celery, garlic, sundried tomatoes, carrots and herbs using the same skillet. spread this mixture over the ingredients in the crock pot. cover and put on slow heat for several hours.
Tip: Serve with Ezekiel bread
Nutritional value per serving:
Calories: 261/ Protein: 24g./ Carbs: 24g/ Fat: 6g/Sodium: 553mg
Remember to watch your portion sizes during this 4th of July!!! It is very simple, calories in/calories out!!!
April Newsletter
Friday, April 2, 2010Posted by
Rachel
DAD'S WORKOUT DAY!
Saturday, April 10th, 9:00am at Towne East Square
Please bring a package of women's underwear to donate to the YWCA Crisis Center. Info on what type of underwear, see here!
Summer is fast approaching! Are you ready for swimsuit season? It will be here before you know it! Here are some classes that will be offered during the summer! I am working on the StrollerFit summer schedule still, but looking to add a night StrollerFit class for those working moms and moms with older children!
StrollerFit: We will move outside come May 1st-Oct.1st! Schedule coming soon!
Mommymuscle Sculpt and Restore the Core (and Power): MINI SESSION 5 WEEKS! Starting the week of April 26th-May 27th (ending before Memorial weekend)
Summer 8 week sessions: June 7th-Aug.5th
Mom 'N Tot: 6 week session April 7th-May 12th - this class is FULL!
*Another 6 week session will be offered after Labor Day weekend in Sept.
Summer 8 week mommymuscle Challenge: June 6th-July 25th. More details to come! We just started our Spring Challenge March 28th!
Momsinmotion Running/Walking Club: Summer Session - 10 weeks May 15th-July 24th
SIGN UP FOR THE 5 WEEK MINI MOMMYMUSCLE SCULPT AND RESTORE THE CORE SESSION NOW- CLICK HERE!
For more information on any of the classes or programs please contact me at 316-304-5178 or tonya.wells@strollerfit.com.
Join us on facebook : www.facebook.com/wichitastrollerfit
The Easter Egg Hunt was a HUGE success!
Click here to check out the awesome video (thanks Rachel for putting it together)
***If you have photos of any class or event send them to Rachel and she will put them on photobucket (she has created an account for us)
Click here to mail pictures to Rachel
Don't get stuck in a rut! Increase your resistance and possibly see a change in your body!
Increase your strength this spring by making your tube harder and/or buying a mommymuscle bar (great to have if you are doing the mommymuscle challenge)
Red Tube= $12.00
Blue Tube= $15.00
Green Tube= $17.00
Mommymuscle bar= $40.00 (just bar) To add tube just add the price of the tube to the bar price.
***I will be putting an order in tomorrow, April 2nd!!!!
Mom of the Month
Posted by
Rachel
Mom of the Month & Mom-preneur of the Month:
Dr. Ashley Thompson
Ashley and her daughter have been doing StrollerFit every Wednesday for almost a year! She is doing great and her daughter is so adorable! Thanks Ashley for fixing my shoulder!
Here is what she has to say about StrollerFit and her job as a Chiropractor (you can read more on my website at www.strollerfit.com/wichita):
I had seen Tonya out promoting strollerfit before I was pregnant. I always noticed she was energetic and thought it sounded like fun. 6 weeks after I had Joscelyn I decided to sign up for class. As a mother that works full time I thought it would be a good way to get a work out in without having to drop my kid off at daycare. I had no idea how great of a workout it would be. It is like bootcamp but so much fun. I lost my baby weight in 4 months plus a little extra. I know that strollerfit will continue to help me lose the extra weight that has been hanging on since college. I just wish I was able to go more often.
I am a chiropractor and am the only one in Wichita certified in family practice meaning I specialize in women and children. I am certified in the Webster technique which is a technique used to help women with breech babies. Getting adjusted during pregnancy helps most women have a lot easier labor and delivery and bounce back from childbirth alot quicker.
All strollerfit participants are welcome to a free exam and consultation.
Dr. Ashley Thompson
Drake Chiropractic
154 S. Rock Rd (across from town east)
651-0156
Eat Clean Guacamole Recipe
Posted by
Rachel
With patio weather almost here I know a lot of people like to eat chips and dip so here is a great recipe from Eating Clean (a wonderful cookbook by Tosca Reno!
Guacamole is often overlooked as a viable Clean-Eating option since it is loaded with ingredients that make it fatty- mayonnaise or sour cream. You can enjoy this delicious and nutritious food by making a few low-fat changes and voila! guacamole is suddenly off the avoid list. Try it on breads, chicken or virtually anything else you can think of
INGREDIENTS:
3 ripe avocados
Juice of 1/2 fresh lime
1 Tbsp/15ml chopped cilantro
1/2 red or purple onion, minced well
1 clove garlic passed through a garlic press
Sea salt and fresh ground black pepper to taste.
PREPARATION:
1 Cut avocados in half. Discard pit and scoop flesh into bowl. Place all ingredients in medium bowl and mix until just combined. Don't over mix.
TIP: Eating guacamole is good for your face too. Avocados are loaded with skin-enhancing nutrients.
NUTRITIONAL VALUE PER SERVING:
Calories: 166
Protein: 2g
Carbs: 10g
Fiber: 6g
Sugars: 1g
Fat: 14g
Sodium: 8mg
YWCA Women's Crisis Center Donations
Posted by
Rachel
YWCA WOMEN'S CRISIS CENTER DONATIONS!
The month of March we donated 1,704 trash bags! Great job moms!
Jessica A is the winner for the most trash bags donated! She has won an awesme beach bag from Glammy Grammy - it is really cool! I want one myself!
For April :
We need women's underwear. Sizes 5,6,7, and 8. We have plenty of other sizes. Staff says please no "granny panties", thongs, or otherwise inappropriate underwear for victims of violence (sayings like "Hot Mama" and stuff like that). Packages of underwear from Target or Wal-Mart would be great. Thanks so much!
Cathy Williams, LMSW
Director of Shelter Services YWCA Women's Crisis Center
***The mom ot bring the most underwear will win a Gift Certificate to Victoria Secrets!!!!***
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