Grass Valley Training Zone

Happy Mother’s Day!!! Be sure to give a shout-out to all the moms today! There is still time to enter a special lady in your life for the Mother’s Day Giveaway! ... And don’t forget about our special going on through the week, first month free for new members! #trainingzone530 #happymothersday #mothersdayspecial

WHO RUN THE WORLD? GIRLS!! In celebration of Women’s Health Week AND Mother’s Day, we are offering first month free on all new memberships!!... #trainingzone530 #mothersdayspecial #firstmonthfree #womenshealthweek #whoruntheworld

Meal Prep/Plan Sunday This trout it’s nutritious and super delicious! #trainingzone530 #mealprepsunday https://dudethatcookz.com/honey-balsamic-trout/

Saturday Sweat! Got 30 minutes? Plenty of time to get in a strength and cardio workout!

Flex Friday! Who’s feeling the Bern from their Friday workout!?!? *Not intended to be a political post, strictly having fun with the trending memes ... #trainingzone530 #flexfriday #feelthebern #funnyfriday

Thursday Thoughts It’s easy to get stuck in the comparison trap especially when it comes to fitness. Remember everyone is on their own journey and has to start somewhere. You may be compairing your start to someone else’s middle. Comparison is the thief of joy. -Theodore Roosevelt... #trainingzone530 #thursdaythoughts #progressnotperfection #comparisontrap

Workout Wednesday from Coach Hannah at Grass Valley Training Zone! TWISTED PEACHES 1 ROUND: TIME:... 150 jumping squats 150 jumping lunges *scale regular squats and lunges as needed EMOM TWIST Odd minutes: 5 Push ups Even minutes: 5 Sit ups This is an Emom style chipper, so the goal is to complete all the squats and lunges broken up how every you want. BUT... heres the catch. At the top of every minute you have to stop and do either 5 push ups or 5 sit ups depending on the minute. So the longer you take the more work you have to do. Scale down the number of reps down if needed but this is a great one to do with the family and get the blood pumping for a full body workout! Want to do this with a class? Come to NorCal this Saturday and check it out! #trainingzone530 #workoutwednesday #norcalstrengthandconditioning

Trainer Tip Tuesday with Frank from Grass Valley Training Zone! Try a cardio machine that works upper and lower extremities for: more calories burned more efficient gym time... improved upper/lower body coordination elevated heart rate improved balance Great tip, Frank! Thank You You can book your personal training session with Frank today! And don’t forget about our January Personal Trainer Package special! #trainingzone530 #trainertiptuesday #mytraineristhebest

Kids’ Zone Saturday!! What if your kids could play in the mud without getting dirty? Or better yet- what if the mud was actually clean? With this easy to follow play recipe you can make an amazing play mud for kids that will leave them fresh and clean! Clean Mud Recipe:... -3 cups of baking soda -Up to 1 cup of water -A bowl or container Method: -Begin by pouring the baking soda into the bowl. -Then, add water in small amounts and mix, slowly adding more water and mixing until the desired consistency is reached. Clean mud is fabulous for all sorts of sensory play and allows kids all the fun of playing in the mud without any of the mess! #trainingzone530 #kidszonesaturday Source: https://www.growingajeweledrose.com//recipe-for-play-clean

Happy New Year! From the Training Zone family

It’s not too late to take advantage of our New Year Special! https://trainingzone.fit/memberships/ #trainingzone530 #newyearspecial

New Release Saturday! Les Mills doesn't stop and neither do we! 8:15am BODYPUMP 9:30am BODYCOMBAT... #trainingzone530 #lesmillslaunch

Member Spotlight Monday! Meet Nate from Grass Valley Training Zone! This is what he had to say... I like TZ because you can really lift hard without worrying about setting off a lunk alarm. There’s a nice variety of free weights and useful machines. ... I enjoy fitness because it’s 1-2 hrs out of the day where I don’t have to think about anything else. #trainingzone530 #memberspotlightmonday #lunkalarm

Nutrition Thursday! 8 Carb Myths Debunked by Registered Dietitians BY JULIA MALACOFF ... While many people limit carbs (Think: keto or low-carb diets), they’re an essential macronutrient. Cutting back on carbs too drastically can lead to low energy levels and cause you to overeat. There are many misconceptions about carbohydrates, says Maria Sorbara Mora, RD. In reality, carbs don’t need to be the bad guy. When you prioritize healthy, whole-food sources of carbs like whole-grain bread, brown rice and potatoes, you feel satiated thanks to the fiber content and possibly experience fewer cravings for sweets. Nutrition pros outline the things they wish everyone knew about carbohydrates, debunking some major myths in the process: Read more here https://blog.myfitnesspal.com/8-carb-myths-debunked-by-reg/ #trainingzone530 #nutritionthursday

NorCal Friday, Jan 1, 2021 9:00am to kick off 2021, bring a buddy! NorCal Sat Jan 2, 2021 9:00am open to all TZ members! #trainingzone530 #norcalstrengthandconditioning #happynewyear2021

Meal Plan/Prep Sunday! PB2 peanut butter cookies have a fraction of the fat, sugar and calories in regular peanut butter cookies! Peanut buttery goodness, sans regret! Ingredients... 1/2 c unsweetened applesauce 1 tsp vanilla 1 mashed banana or 1 Tbs flax meal mixed with 3 Tbs warm water scant 1/4 tsp salt 1/3 c brown sugar 1 1/4 c PB2 Instructions 1. Heat oven to 350. 2. Line a cookie sheet with a baking mat or parchment paper sprayed with nonstick. 3. Combine everything except the PB2 in a food processor or a large mixing bowl. 4. Add the PB2 and mix well. 5. Drop the cookies onto the sheet, about 2 Tbs per cookie, and pattern the tops or leave plain as you like. 6. Bake 12 minutes, or when lightly browned on the bottom. 7. Cool completely on the baking sheets #trainingzone530 #mealprepsunday Source https://eathealthyeathappy.com/pb2-cookies/

Workout Wednesday! Here’s a fun New Year’s Eve countdown workout! Source http://thegoodmama.org/new-years/... #trainingzone530 #workoutwednesday

Kids’ Zone Saturday! How to Make Snowstorm in a Jar Materials:... Baby oil (you can use vegetable oil as well but the liquid will be yellow) White paint Alka-Seltzer tablets Clear glass jar Paper towel or tissue paper Glitter (optional) Blue food coloring (optional) Step-by-Step Instructions: 1. Fill up of the jar with water. 2. Add about a teaspoon of white paint in the water and stir to mix. The mixture should look like milk. If necessary add more paint. 3. Fill up the rest of the jar with baby oil. Let the water and paint mixture settle to the bottom. 4. Add glitter in the mixture if desired (not necessary but it makes the snowstorm prettier). 5. Add a few drops of blue food coloring if desired (to simulate the color of the sky). 6. Let the water/paint mixture settle on the bottom. 7. Break up an Alka-Seltzer tablet and drop the broken up pieces one at a time into the jar. 8. Watch the magic happen! More info https://www.mombrite.com/snowstorm-in-a-jar/ #trainingzone530 #kidszonesaturday

Workout Wednesday! #trainingzone530 #workoutwednesday

Flex Friday! Who got their flex on today? #trainingzone530 #flexfriday #picsoritdidnthappen

Trainer Tip Tuesday! Here’s a tip from our Yuba Sutter Training Zone trainer Sarah! Perfect Pre/Post Protein Shake... 1 Cup Almond Milk 1-2 Scoops Collagen 1-2 Tbsp Peanut Butter or Almond Butter I love this shake cause you can mix it up however you want depending on your goals/lifestyle. If you want you can add half a bananato get some extra carbs in and then it would be a great pre/post workout shake or if the peanut butter/almond butter is too much fat (healthy fat ) you can always do peanut butter powder. Enjoy #trainingzone530 #trainertiptuesday

Member Spotlight Monday! Virtual high five to this mother-son fitness duo, Shannon and Evan! Evan has taken Zone Training and NorCal. Shannon has taken Zone Training, done challenges, NorCal, and trained with me 1-on-1. Shannon:... I love training zone for always feeling like family when I walk in. The class instructors and trainers are top notch and always there to support your fitness goals. Evan: I like training zone because it’s a place where when you step through the door, it’s up to you what you do with your mind , body, and soul. Since working out at training zone I have accomplished loosing 50+ lbs and being able to push myself in ways I didn’t know I could. My motivation for working out is that I would love to join the military to serve our country, and also I wanted to bring forth more confidence in myself. Coach Michelle: These two have impressed me so much with there passion and motivation. I have seen them grow so much since they first started at Training Zone and taking their first class. Going from a little nervous and unsure to taking on tough workouts with gumption. As well as taking initiative to pushing themselves outside of class and making lifestyle changes to better their health. All the while, being fun, positive, and supportive to everyone around them. They definitely make it a joy to train and I’m very proud of them. Awesome job all of you! Thank you so much for sharing! Keep up the great work! #trainingzone530 #memberspotlightmonday #familyfitness

Nutrition Thursday! 7 Negative Thoughts That Sabotage Your Weight-Loss Goals BY EMILY ABBATE ... Setting a goal to lose weight and improve your nutrition habits is a great first step in the journey to getting healthier. Still, it’s fair to acknowledge losing weight comes with challenges. Maybe it’s rethinking less nutrient-dense foods (i.e., overindulging in french fries or chips) and downsizing portions. Maybe it’s finding time to fit regular movement into a busy schedule. With these weight-loss hurdles, it’s natural to have moments of doubt or even let negative thoughts sneak in. However, the way you think about big goals can make a huge difference. Our mindsets are a fundamental part of everything we do and can predict whether or not we will be successful in losing weight, says Brandon Nicholas, certified personal trainer at The Fitness Tribe. While the negative thoughts others have about us can be turned into motivation (i.e., someone saying something like I don’t think you can do that and proving them wrong), our negative thoughts about ourselves are not as easy to bend to our advantage. When we think negatively of ourselves, we instill it in our own belief system, and our minds process and accept it as our truth, says Nicholas. Here, experts weigh in on some of the most common negative thoughts that can get in the way of our weight-loss goals and how you can reframe subpar thinking on your quest for progress. https://blog.myfitnesspal.com/negative-thoughts-that-sabot/ Negative Thoughts: 1. I’M NEVER GOING TO BE WHERE I WANT TO BE 2. I CAN’T EAT [INSERT NAME OF FOOD] 3. MY BODY LOOKS BAD COMPARED TO SOMEONE ELSE’S 4. IT’S ALL OR NOTHING 5. I ALREADY MESSED UP TODAY, SO WHY BOTHER? 6. I’M NOT LOSING WEIGHT NOW, SO IT’S NEVER GOING TO HAPPEN 7. IT’S TOO COMPLICATED, SO WHY SHOULD I EVEN BOTHER? #trainingzone530 #nutritionthursday

Meal Prep/Plan Sunday All about the pumpkin this time of year! No Bake Pumpkin Spice Energy Bites... 5 FROM 9 REVIEWS * AUTHOR: ASHLEA CARVER Ingredients * 1 cup PEANUT BUTTER * 1/2 cup PUMPKIN PUREE * 1 tsp VANILLA EXTRACT * 1/2 cup MAPLE SYRUP * 1 1/2 cups GLUTEN-FREE ROLLED OATS (add a bit more if your batter is too sticky) * 1/4 cup CHIA SEEDS * 1 tbsp PUMPKIN SPICE * 1/2 cup DARK CHOCOLATE CHIPS Method 1. Add the peanut butter, pumpkin purée, maple syrup, and vanilla extract to a mixing bowl and use a wooden spoon to stir until well combined. 2. Next, add gluten free rolled oats, chia seeds, chocolate chips, and pumpkin pie spice to the bowl. Stir until everything is well combined and you have a dough. 3. Place the mixture in the freezer for fifteen to twenty minutes to chill and firm up a bit. 4. Remove the dough from the freezer and use a cookie dough scoop to scoop the dough and then use your hands to roll the dough into balls. Store the energy bites in an air-tight container in the fridge or freezer #trainingzone530 #mealprepsunday

Kids’ Zone Korner! Here’s a simple, fun, fall art project. Use collected leaves as stencils for painting with a sponge for a beautiful masterpiece! #trainingzone530 #kidszonekorner

Sorry for the last minute cancellation of today's 10:30 yoga.

Workout Wednesday! Here’s a fun themed WOD to get you going! Enjoy! Source: https://www.snackinginsneakers.com/12-days-christmas-worko/... #trainingzone530 #workoutwednesday #12daysofchristmas

Don't forget your costumes for tomorrow's Epic Halloween Mash-Up! #trainingzone530

Flex Friday! Grass Valley Training Zone’s one and only Alicia flexing those biceps! Alicia teaches: BODYPUMP T/Th 7:15am and every other Saturday at 8:15am.... BODYCOMBAT T/Th 5:30pm and every other Saturday 9:30am! Are you flexing today? Tag us in your photo! #trainingzone530 #flexfriday

Nutrition Thursday! We all have the same 24 hours in a day and get to choose how we use them. However, it just seems that some of us get a bit busier than others. That doesn’t mean that you can’t follow healthy eating habits. It simply takes a little planning. Here are a few tips:... Sunday ritual- Write your menus, shop, and prepare your food for the week during a few hours on Sunday. Breakfast ritual- Prepare your food for the day each morning Pre-cooking protein- prepare all of your proteins on your shopping day and store until you need to eat it. Pre-chopping veggies- Chop half the veggies you get on shopping day and store in tupperware in the fridge or freezer. Liquid nutrition- If absolutely necessary, supplement with protein powder and prepare super shakes at home or work for really busy days. #trainingzone530 #nutritionthursday

Workout Wednesday Hey guys, it`s Coach Parr again. For workout wednesday I want to take a second to give you a tip when it comes to doing bicep curls. Next time you are doing curls, split your feet. By having one foot slightly behind you, posted up on the ball of your rear foot, you give yourself more stability to counteract the body english common in bicep curls. #trainingzone530 #workoutwednesday

Join us this Saturday for a Spooky mash-up of Les Mills and NorCal! Don't forget your costume! 9:15am-10:45am Grass Valley Training Zone GRIT (HIIT), NorCal Strength and Conditioning, CXWORX (Core)... #trainingzone530 #lesmills #norcalstrengthandconditioning

Trainer tip tuesday Hey guys, it’s Coach Parr. For your trainer tip Tuesday I want to remind everyone that your muscles recover within a 48-72 hour time period. Meaning those traditional bodybuilding splits of chest monday, back tuesday,etc. are antiquated. You need to stimulate your muscles every 2-3 days. As an example, If you have a four day split try upper/lower/upper/lower. so you can compliment that 48-72 hour time period. *You can book a personal training session ...with Coach Parr at our Yuba-Sutter Training Zone #trainingzone530 #trainertiptuesday

WE HAVE POWER AND ARE OPEN! #trainingzone530 #wehavethepower

Member Spotlight Monday! Say hi to Maddie from Grass Valley Training Zone! This is what she had to say; Maddie Phelps: ... What do you like about Training Zone? Friendly staff and members, and the cleanliness! Why is fitnesses important to you? Keeps me healthy, I love getting stronger, and pushing myself physically and mentally! YES! Well done Maddie! Thank you for sharing and keep up the hard work! #trainingzone530 #memberspotlightmonday

Meal Prep/Plan Sunday Meal Prep Taco Breakfast Scramble (Whole30, Low Carb) Author: Jen Lopez Prep Time: 5 minutes ... Cook Time: 15 minutes Total Time: 20 minutes Yield: 4 Ingredients * 1 lb ground beef (I use 90/10) * 6 eggs * 1 green pepper, diced * 1 red pepper, diced * 1/2 cup white onion, diced * 2 tbs avocado oil * 1 tsp cumin * 1 tsp chili powder * 1 tsp paprika * 1 tsp minced garlic * salt and pepper to taste * garnish: avocado, cilantro, olives Instructions 1. Heat avocado oil in a medium skillet 2. Add in onion, garlic and peppers sautéing until peppers begin to soften (about 5 minutes) 3. Add ground beef and spices and cook until no longer pink, breaking meat into crumbles 4. Crack 6 eggs in a small bowl, add salt and pepper and scramble with a fork 5. Once peppers are tender and meat is cooked through, create an opening in the middle of the skillet and pour in scrambled eggs 6. As eggs begin to set, gently mix everything together in the skillet 7. When eggs are cooked, divide into 4 containers and top with cilantro, avocado and jalapeño slices https://beautyandthebenchpress.com/meal-prep-taco-breakfas/ #trainingzone530 #mealprepsunday #scrumptiousscramble #breakfastofchampions