Fab Friday – Ideas and Inspiration for the Weekend

Our picks to keep you fierce, fit and fabulous this weekend.

Yoga for Runners

Saturday, September 27 – 9:00 am at the Union Depot in St. Paul

Increase your run time with FREE runner’s yoga. Strengthen your legs to get ready for your run at this yoga class at Union Depot taught by Studio 925 Yoga. Union Depot is the official transit hub of the Medtronic Twin Cities Marathon and will be hosting this specialized yoga flow to open your hamstrings, hips and lungs for maximum performance on race day.


CrossFit – Check it Out!

Friday, September 26 and Saturday, September 27 – White Bear Cross Fit

Try out a free CrossFit workout Friday and Saturday and stay for 60 minutes of yoga led by Yoga instructor Kathy Bertram on Saturday!
Read more at http://www.wherevent.com/detail/CrossFit-White-Bear-OPEN-HOUSE-EVENT#j85xHyXf9jxSy7Y9.99
Renewable Trail Run/Walk

Saturday, September 27 – Sandstone, MN

Race starts at 9 a.m., awards ceremony is at 10:30 a.m.
Enjoy the beautiful fall foliage in a gorgeous lakeside refuge. 5K run is over trails on the 535-acre Audubon Center property – 10 K run is part trail and part around Grindstone Lake.

All proceeds go towards the development and improvement of energy education curriculum at the Audubon Center of the North Woods.


Log Run 10m/5k

Saturday, September 27 –  Stillwater, MN

Join in on this mostly downhill course through the beautiful St. Croix valley and ending in scenic downtown Stillwater. On this site you’ll find all the information you need about this premier St. Croix Valley running event.


Lake Park Pumpkin Fest Paddle Pedal Run

More details and maps on Facebook  – https://www.facebook.com/events/282733748581690/?fref=ts



Just in time to gear up for outdoor winter activities.



World Wake Surfing Championship on Friday and Saturday in Las Vegas where  11 Minnesota wake surfers will compete in the sport’s world championship.

Learn more: http://www.startribune.com/local/west/276797121.html?page=1&c=y


Follow us on Pinterest – http://www.pinterest.com/Wellnessprojmn/

Share your weekend wellness report with us on Monday!


Tabata – Say What?

When I first heard the word Tabata, I figured it must be a form mixed martial arts. Tabata, like karate, right?  Actually, Tabata is a variation of high intensity interval training (HIIT) and is quickly becoming the new craze in the fitness industry.


What is it exactly, though? Tabata is short duration, high intensity (as in 100% or more of your maximum heart rate): 20 second bursts of maximum intensity exercise, followed by 10 seconds of rest.  Each interval is repeated 8 times: a 4 minute workout.


The best part? It doesn’t take much to reap major benefits.  Tabata Bootcamp™ was created and mastered by Mindy Mylrea http://www.tabatabootcamp.com/index.php , who did her own research to create the most effective workout.  6 minutes of a Tabata Bootcamp™ will burn an additional 250 calories 24-48 hours post-workout.  Why?  Because your body takes longer and therefore uses more energy to return to its natural state of rest.


I recently jumped on the Tabata bandwagon and became certified as a trainer in Tabata Bootcamp™ by Mindy Mylrea herself. It was an awesome experience and one of the best workouts I had had in a while, not to mention how sore I was even after two days (which I consider a great thing).


What I love about Tabata is that anyone and everyone can do anything for 20 seconds. And the intensity at which one participant works may be totally different than the intensity at which another works.  Tabata is pushing oneself to their own personal limit, so it’s totally accessible for people of all shapes, sizes, and activity levels.


Now that I have officially mastered the Tabata Bootcamp™ trainer certification, my goal is to start my own Tabata Bootcamp™ program, then ultimately become a master trainer so that I can train other fitness professionals to instruct the program. My secret is out!  You are now all holding me accountable to this goal!


Stay tuned for more details coming 1/1/15.


By: Katie Kubes

Meet Katie Kubes


Katie Kubes is an American Council on Exercise certified fitness professional and has been teaching Spinning® classes since 2012. She also recently became certified as a Tabata Bootcamp™ trainer.

Katie has always been passionate about health and wellness, particularly as it relates to group fitness. She loves to motivate others to push themselves past what they think is physically possible.

Starting this week, Katie will blog for us monthly.  She will share fitness ideas, stories and motivation each month.


How did you get your start?

My New Year’s resolution as a sophomore in college was to exercise on a more regular basis, so I started attending group fitness classes at my gym at least four days per week. I was so inspired by my instructors, their passion, and how they pushed me beyond what I thought was physically possible. I knew that I wanted to someday instruct. Post-college graduation was a perfect time, so I took the next year and became certified as a group fitness instructor through the American Council on Exercise (ACE).

Is there a new activity you would like to try?

I recently joined Uppercut, a boxing gym in my neighborhood, which has been a blast. It’s different than anything I’ve ever done. Punching heavy bags is seriously the best stress relief! I think it’s really important to switch up your workouts every now and then to engage different muscle groups. Other than that, I’d love to try pole dancing. Those women are some of the strongest athletes around!

Where is your favorite place to work out?

Right now I am really into Uppercut. The space is awesome – a huge warehouse in Northeast Minneapolis with rings, bags, machines – you name it. Everyone comes from all walks of life and is just there to work hard. It’s salt of the earth; there isn’t any pretense.

Where do you get your motivation?

Not only does exercise benefit me physically, I reap huge benefits emotionally. It is my primary mode of stress relief, and the way I feel after an hour of intense exercise is motivation enough. If I don’t exercise, I feel tired and unmotivated and am more likely eat junk food.

What tips would you share with someone interested in changing his or her lifestyle?

When it comes to changing your lifestyle and improving your health and wellbeing, there are three elements essential for sustained success: exercise, nutrition, and behavior change. You cannot have any without the other two. I think behavior change is what people struggle with the most, which is why it is so challenging for people to lose weight and lead a healthy lifestyle.

On the most basic level, here are a few easy ways to start:

  1. Eat breakfast – it is absolutely essential.
  2. Stand. Recent research has shown that sitting is the new smoking, so make an effort to stand and stretch at least once an hour.
  3. Move your body! It does not matter what you do, just do something. The simplest exercise can reduce your risk of many chronic illnesses, including heart disease.

Fabulous Friday – Weekend Warrior Road Map

Our picks to keep you fierce, fit and fabulous this weekend.

F I N A L É   E Q U I N O X  E V E N T 

Check out this week’s Yoga Rocks the Park.

Saturday August 20th, at 11AM featuring Tara Cindy Sherman and Her Radiant Flow Drummers



Healthyville – A place for every body!

September 20, 2014 – January 4, 2015 at the Minnesota Children’s Museum

Children and adults will have hands-on opportunities to explore nutrition and fitness in ways that help them understand their bodies, understand the importance of making healthy choices and apply concepts in everyday situations. Eat smart, move more, live well!

  • Brush and floss teeth inside a giant mouth
  • Touch boogers inside a giant nose
  • Measure your vertical leap
  • Get the inside view of digestion
  • Scan foods for nutrition facts
  • Explore how activities affect heart rate…and more!


Perk’s MessFest

MessFest is a one day fun family event where kids get messy to raise money and awareness for children battling cancer.

Saturday, September 20

MN Pro Paintball Course (22554 Texas Ave, Lakeville, MN 55044)

Event time – 9:00 – 11:00 a.m.; Registration opens at 7:30 a.m.

For more information and to sign up for MessFest, go to http://www.messfest.org

Minnesota Wild Breakaway 10K/5K/1-Mile Run, benefitting the Minnesota Wild Foundation.

The race takes place in downtown Saint Paul on Saturday, Sept. 20, beginning at 8:30 a.m. All races will begin and end at Gate 1 of Xcel Energy Center.

  • All participants will  receive a Wild Breakaway Run t-shirt. Plus, all finishers of each distance are eligible to win a 2013-2014 team signed stick. No purchase necessary.
  • All participants are qualified to win two suite tickets for the Wild-Jets game on Saturday, September 27. Twenty winners will be selected. No purchase necessary.
  • Single-game tickets go on sale race day beginning at 10 a.m. All race participants will be given a pre-sale opportunity to purchase single-game tickets before they go on sale to the general public. A promo code will be sent via email on Thursday, September 18 with the pre-sale taking place on Friday, September 19.


Sunday, September 21 – St. Paul’s Bark and Rec Day featuring Midwest Animal Rescue & Service’s Wiggle Butt 5K Run on Harriet Island. This is an outdoor event for dogs and the people who love them.

Join us for a fun filled day of dog friendly events, lots of activities for the kids, action packed demonstrations, a wide array of vendors, an off leash area and much, much more!!!! Raise money for homeless companion animals



Discover the secrets of Theodore Wirth Park at the Surly Trail Loppet on Saturday, September 20.

Theodore Wirth Park is nearly the size of New York City’s Central Park – but there are more woods, trails, bogs and wildflower gardens! It’s the perfect setting for an urban trail run.

Whether you’re a serious racer preparing for an upcoming marathon or running for fitness and fun, the Surly Trail Loppet will be a great time with great people, great trails and great beer.

The Surly Trail Loppet is a Hoigaard’s Challenge event.



Head down to the Farmer’s Markets for seasonal produce and enjoy the best of the season!


Apple Festival at the Gibbs Farm – Saturday, September 20



Hoigaard’s 47th Annual Tent Sale – September 19 – 21, 2014

5425 Excelsior Boulevard, St.Louis Park, MN 55416
Save on skis, snowboards, apparel, accessories and much, much more. Chat with industry reps, ski schools, ski areas and more. Do not miss this event. Friday 12-8pm Saturday 9:30-6pm Sunday 11-5pm


We’ve been pinning inspiration like crazy – follow us on Pinterest http://www.pinterest.com/Wellnessprojmn/ for great workouts, recipes and fitness fashion!

Share your weekend wellness report with us on Monday!

Fall has arrived!

Here are some of our ideas to help make you fierce, fit and fabulous this weekend.

Get your Zen on – DJ Style

Check out this week’s Yoga Rocks the Park.

Saturday, September 13th – 11 AM

Danielle Jokinen + Lakshmi



Paddle your way through the Twin Cities.

Join Mightyssippi in a 14 mile paddle down the wet and wild Mississippi. Spots were still open as of this am! The event is not until Sept 20, but we wanted to give you a heads up before it fills up.



Fall Hike Under the Lights

Lake Elmo Park Reserve will be turning on the lights for hikers to enjoy evening Fall hikes.


The Trails are open – scout out the best for your fall color tour.

Minnesota is filled with amazing hikes, test out a few and pick the best to enjoy once the leaves turn.

Find a trail near you.


Looking for a last minute race? –  Try one of these more interesting races.

Saturday, September 13

Run through the tunnels in Duluth in the Minnesota Power Tunnel 10k & Wheels of Half Marathon


Saturday, September 13

19th Annual NorthShore Inline Marathon

Enjoy the country’s most scenic and exciting inline skating event along the beautiful North Shore of Lake Superior! There is a full, half and kids’ race, plus many other cool activities.


Stillwater Stairs

Congrats to Stillwater for being voted one of the country’s best places to see the Fall colors. But don’t just drink wine and take in the colors – be active and do what the locals do – the Stillwater stairs.



Saturday, September 13

Bike for a cause – the annual Pancreatic Cancer ride is beautiful and raises awareness and dollars towards a deadly cancer.

Elm Creek Regional Park


Saturday, September 13

Learn and Ride

Bike with a Ranger at Mathews Park, Minneapolis Travel back through time to discover why the Twin Cities stand where they are today. Don’t miss the summer’s next-to-last opportunity to explore the mighty Mississippi with a National Park Service ranger.  This 10-mile bike tour should be a fun ride for eager learners of all ages.


Love tea?  Try your chance on this tea inspired contest and walk away with tea for a year.

Now – Sept. 22: Tea for All Nominations: Twin Cities-based tea company TeaSource is hosting a contest to determine the customer favorite tea of 2014. Nominations can be submitted online  teasource.com

Try some of the fun recipes this weekend, we have posted on Pinterest. 

Let us know which ones you think are delicious.



Fabulous Friday – Summer is winding down so make the most of what’s left.

Here are some of our ideas to help make you fierce, fit and fabulous this weekend.

Get your Zen on – DJ Style

Check out this week’s Yoga Rocks the Park.

Saturday, September 6th  11AM  Jason Hulshof + Lady Heat

Camp YRP Jes Rosenberg- Adventures of Super Stretch



There are only a few good weekends left before the courses start closing.  Get out there and get your swing on.

Find a course near you:


Fall = Fashion

Athleta is hitting NYC’s fashion week – check it out here and start updating your workout wear.


Harvest “Workouts”

These events may not be a traditional workout, but it will get you out and moving.

Grape Stomp (that’s a leg workout right?)


Pickin’ and Grinnin’ Hops (Sounds like an arm workout to us) at Lift Bridge Brewing


Looking for a last minute race? –  Try one of these more interesting races.

Saturday, September 6 – St. Paul

Beer Dabbler 2 Mile Trot at Midway Stadium.


Saturday, September 6 – Wild Mountain

Does a race filled with 25 obstacles, live music and beer sound like fun to you?  Then you should check out the Rugged Maniac Obstacle Race!


Saturday, August 30 – Eden Prairie

Boots & Boas 5K & 10K Run/Walk benefits Cornerstone and Southern Valley Alliance for Battered Women to combat domestic violence.


Get Inspired. Cowgirl style. 

Spectate at the Iron Cowgirl Competition in Somerset.


Get a jump start on your meal planning for next week!

We’ve posted some great guilt-free recipes on our Pinterest page – so get cooking!



Share your weekend wellness report with us on Monday!


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