Fabulous Friday – Well, it’s Wednesday – but it is a Holiday Weekend!

turkey

Gobble, Gobble . . . Before you stuff yourself get trotting!

St. Paul – The Turkey Trot – you pick the 10K or 5K.

http://www.turkeytrotsaintpaul.com/

Minnetonka – Tonka Turkey Trot – you run the 5K put the kids in the Turkey Scoot.

http://www.tonkaturkeytrot.com/

Downtown Minneapolis – Lifetime Fitness 5K

http://www.turkeyday-5k.com/page/show/370479-Minneapolis

No Excuses – other trots around the state:

Fairbault – http://www.andersonraces.com/events/events-detail.php?intResourceID=1772

Alexandria – http://www.alexandriaturkeytrot.com/

Rochester – https://runsignup.com/Race/MN/Rochester/MomsontheRun5KFamilyGobbleWobble

Not in the mood to Trot?

Pre & Post Calorie Burn options with from our Take Over partners:

The Pole Barn Studio

www.thepolebarnstudion.com

Wednesday, Silks 6 pm & Chair Dancing at 6:30

Then enjoy Drinksgiving in downtown Stillwater

Studio Me Fitness

www.studiomefitness

Thursday, Shockwave Express, 7 am

Barre Fitness, Edina

www.barrefitness.com

Thursday, Open Barre, 8 am

If shopping is your form of exercise, Running MN did an excellent job showcasing great deals for runners on their blog this week. Check it out.

http://runningmn.com/run-dont-walk-black-friday-savings/

FOLLOW US ON FACEBOOK FOR UPCOMING EVENTS, INSPIRATION AND MORE!

https://www.facebook.com/WellnessProjectMN

 

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Here’s How to Stay Warm when it’s Cool (Cold, let’s be real)

Midwest Mountaineering’s Outdoor Adventure Expo

Midwest Mountaineering presents our 59th Bi-Annual Outdoor Adventure Expo right here at the store, in the expo tents in our parking lot, and also across the street at the U of M.  There is much to do, see, and buy.

 

Friday is Beer & Gear Night. That will warm you up!

http://www.outdooradventureexpo.com

Friday 2 – 9:30 Saturday  9 – 6:30 Sunday  10 – 5

Indoor rock climb to prep for Outdoor Ice climbing

It’s freezing in November, the ice in Taylor’s Falls should be glorious this year. Warm up inside with a visit to one of Vertical Endeavors indoor climbing facilities. Ask out their ice climbing excursions while you are there.

www.verticalendeavors.com – Saint Paul, Minneapolis

 

Cross Country Ski Report

Look what we found – http://www.skinnyski.com/trails/reports.asp

How cool is this? A first hand report on area cross country ski trails. Our new go to for current information.

 

Really cold? Take a Bikram class.

Multiple studios offer Bikram yoga across the metro. If you have yet to experience a class, be prepared for the warmest 90 minutes of your week.

 

Rest Up! Turkey trots are coming your way next week.

 

Mark your calendar, our next Take Over is December 10 at the BARRE in Edina. Details on Facebook.

 

Get Social – Find the Wellness Project on pinterest; instagram (wellnessprojectmn) and don’t forget to tag your favorite activity at #landof10000workouts

 

As always, gear up, be brave, and embrace Minnesota and all it’s glory.

 

Wednesday Workout Warrior – Sara Hanson

 CrossFit, a love/hate for jumping rope and her discovery of Beauty Counter keep Sara well and balanced.

Beautycounter by Sara Hanson

 What makes you passionate about the activity sport you participate in?

I think more than anything, CrossFit is empowering. The feeling of getting a PR in an Olympic lift is amazing. Sara started CrossFit in 2013.

How did you get involved?

My husband had been doing CrossFit for about 4 years in our basement and was completely in love with it. I had done a few workouts with him and liked it, but I was not consistent at all. Then when a CrossFit gym opened up near us we joined right away and I have been consistently getting to the gym and now I too, Love CrossFit! (Except when I hate it… But, I keep going back for more!)

How has it improved your life/ attitude/ well being?

It has been amazing for me. Working out at the level that I do has improved my physical strength, but it has also given me mental strength.   It has definitely made me healthier and happier!

 

What motivates you to continue?

Hitting a PR at the gym is a huge motivator! I have consistently been getting stronger over the past year. I just got a PR in an Olympic lift called the snatch. 90lbs! I am so close to 100lbs and can’t wait to get there!

 

What workout gadget/gear/etc. are you loving right now?

I love my Inov8 weight lifting shoes! And I have a love/hate relationship with my jump rope.

 

What dietary or lifestyle changes have you made to help keep you healthy?

I have recently cut out milk as well as grains and I feel so much better and less bloated. It has made a big difference for me.   Also, this summer I learned about a new company called Beautycounter, this company’s mission is to get safe products into the hands of everyone. Beautycounter has created skin care/cosmetics lines that are effective and also safe. Previous to finding Beautycounter, I was not aware that the United States has not passed a federal law to regulate the ingredients of personal care products since 1938! European countries have spent the past two decades banning or restricting more than 1,300 ingredients, the U.S. has banned only 11 to date. Isn’t that crazy? Beautycounter has banned more than 1,500 ingredients and their products are incredible. I loved them so much I became a consultant. I feel so much better knowing that my whole family is decreasing their toxic load and I am passionate about educating others about the lack of regulation in this industry. Plus, the makeup is pretty and the shampoo smells amazing!

 

What are your favorite Beautycounter products?

Well, it’s hard to choose, but I would say the Lustro Body Oil, the Clean Everyday Shampoo and the Essentials Everyday Hydrating Cream are among my top picks.

FB page: Beautycounter by Sara Hanson

website: sarahanson.beautycounter.com

Fab Friday – Winter has arrived. Get out of bed and embrace it.

 ski pic

Snow Report

Many runs at Minnesota Ski areas are open for business. Get a jump on the season and see if your favorite is open for business.

http://www.onthesnow.com/minnesota/skireport.html

 

But before you do that, check out Joe’s Sporting Goods Winter Gear Sale.

Running: November 13-16

http://www.joessportinggoods.com/events/store-events-pg587.htm

 

Winter Run

The first Turkey Trot is on here

November 15, 2014 @ 8:30 am

Fergus Falls

http://www.zapevent.com/ListActivities.aspx?eventid=4903

 

A quick tip list for running outdoors in the winter.

http://www.runnersworld.com/running-tips/10-tips-running-cold?page=single

 

Stay warm and channel your indoor athlete.

Lifetime Fitness Indoor Triathlon

November 16, 2014 @ 7:00 am

http://www.indoortri.com/page/show/150893-minnesota-indoor-triathlon

 

Fitness Sales!

We are seeing great deals of fitness packages, now is great time to try something new and secure your spot at the coolest boutique clubs before the New Years Resolutioners show up to play.

On our radar:

November unlimited classes for $59 at Studio ME

https://www.facebook.com/studioMEfitness

Founders Memberships at Alchemy for $135 a month

https://www.facebook.com/AlchemyMPLS

 

Don’t forget to tag your Instagram Photos – #landof10000workouts – we want to know what your doing to keep fit.

Meet Megan and Erin of Studio ME

Studio ME

 

Megan & Erin
Co-owners of Studio ME

Studio ME is a brand new specialty fitness studio located on Historic Saint Anthony Main in Northeast Minneapolis.

They offer a variety of unique programs including: TRX Suspension Training, Bosu Balance training, Yoga, SHOCKWAVE, Indo-Row as well as small group and private training sessions. We are one of a few licensed facilities in MN that teach specialty classes of Indo-Row and SHOCKWAVE. Our classes accommodate ALL fitness levels and abilities with a focus on functional fitness to prepare you for everyday life.

How did you get involved?
Megan and Erin met while playing tennis on a United States Tennis Association mixed doubles team.  Megan had been dreaming of opening her own studio when she first met Erin.  It wasn’t until they went on vacation with their tennis team to Palm Springs, CA to watch the BMP Paribas Open (tennis tournament) that the dream started to become a reality. We quickly learned of our shared passion for fitness and overall wellbeing.

When did you start?
Studio ME has been open for just over one month.  We believe in helping YOU perform everyday activities.  We specialize in TRX suspension training, indoor rowing, and yoga. We truly believe that group fitness is for everyone and you can achieve so much more when you have the support. We want to continue to grow our studio, increase members and create a family feel where everyone knows each other.

What motivates you to continue?
Our biggest motivator has to be our members.  Seeing them show up to class excited, reaching goals, and improving their overall well-being is extremely rewarding and reminds us of why we started this whole journey in the first place.

Where is your favorite place to work out?
At Studio ME!  Our favorite thing to do is take the rowing machines outside and row in the sun when able to, although it looks like we may be done with that for the year after this snow storm!

To us, being well is about taking care of both your mind and your body.  Eating healthy and working out regularly play a big role in this, but we believe it’s also important to make time to simply relax and not let the stresses of everyday life take over.

What is your favorite food to indulge in post workout?
Megan has an incredible sweet tooth, so her favorite food to indulge in is ice cream.  If she could, she would eat it every night!  Erin, on the other hand, sticks to the more savory side of things and loves to eat macaroni and cheese!

Opening the studio has been an awesome experience for us. We have learned so many things that we never thought we would experience, and it has been quite the ride.  We appreciate each of our members and after every class we are reminded why we started the studio. We hope to continue offering new and exciting group fitness formats to everyone!

Check out our recent event at Studio ME on Facebookhttp://on.fb.me/1GOGZpF

Fab Friday – There’s something for everyone

Here are our ideas to stay warm & well this weekend.

EAT & DRINK

The Foodies on Foot tour gets you moving while you enjoy the best food in Stillwater.

On Saturday, you will experience a “behind the scenes” tour of some of the best restaurants and specialty shops Stillwater has to offer. A three plus hour relaxing stroll simply offers the best of Stillwater…one bite at a time!

http://www.foodiesonfootmn.com/

Kick off the holiday season and enjoy the featured wines and ciders paired with holiday foods, at each of the wineries on the Trail!

Saturday & Sunday, November 8 – 9, 2014, 11 a.m. – 6 p.m.

http://www.greatriverroadwinetrail.org/holiday-harvest-wine-food-festival/

SHOP

Support female-owned businesses this Friday at Maiden Minnesota.

The event will feature food and refreshments, as well as products and exclusive deals from more than 35 Minnesota “Maidens,” and it will help raise support for Project SUCCESS, an organization that helps students plan for their futures

www.maidenminnesota.com

Discover locally made natural toys.

Join Peapods Natural Toys, the Twin Cities’ favorite alternative baby and natural toy store, in celebrating Minnesota’s growing community of unique toymakers and toy designers. These earth-friendly toymakers all focus on classic open-ended toys that inspire creativity without batteries. Local toymakers in attendance: Beka, Mindware, Dundry Hill, Fairy Finery, SweetPea & Co., and YOXO.

http://www.minnesotamonthly.com/media/Minnesota-Monthly/Events-Pics-Calendars/Calendar/index.php/name/Peapods-Natural-Toys-Baby-Care-at-the-Minnesota-Toy-Fair/event/17414/

Farrell’s Shoreview and Stillwater are partnering again with Lucy in Roseville! On Saturday is their birthday sale with 30% off the whole store and 40% off the Perfect Core line(our fave!). In addition, Farrell’s will be represented by some great women from 2pm to 4pm! Come and check out some great deals and really high quality active wear!

PLAY

Gobble, gobble at the Chaska Turkey Trot 5K and Kid’s Run.

On Saturday, enjoy this family event organized by Chaska DECA students All proceeds benefit the MDA, Chaska Cross Country team, and Chaska DECA.

http://www.exploreminnesota.com/events/19881/chaska-turkey-trot-5k–kids-run

Be A Doctor for a Day at the MN Children’s Museum

On Saturday, join UMN Minnesota’s Future Doctors and UMN Pharmacy School for this “Be a doctor for a day” event with pre-med students from the University of Minnesota’s Future Doctors group and Pharmacy students. Your budding scientists will be able to explore real medical tools and learn about keeping your body healthy during this fun hands-on event.

http://www.mcm.org/visitor-information/special-events/

THIS SUNDAY – Wellness Project Takeover

Sunday, November 9 at 9 am -We will be taking over Studio ME Fitness in NE Minneapolis. Attendees will get to try SHOCKWAVE and TRX Training – plus checkout one of the coolest new boutique gyms in town. SPACE IS LIMITED – RSVP to wellnessprojectmn@gmail.com.

FOLLOW US ON FACEBOOK FOR UPCOMING EVENTS, INSPIRATION AND MORE!

https://www.facebook.com/WellnessProjectMN

 

 

 

 

Super Smoothies from Katie Kubes

photo

 

I work in events for my day job and lately have had the luxury of toting around a Fender Blender Pro—a stationary bike that blends smoothies while you peddle—to many of the health fairs in which my company participates. I say luxury as sarcasm. The Fender Blender has been a logistical nightmare. But, I have to admit that it is really quite fun, and a huge hit with the crowds!

A few weeks ago I was at an event with the smoothie bike and was pleased by how many attendees offered up their favorite smoothie recipes, many consisting of kale, chia seeds, flax meal, almond milk, berries—the list goes on. I thought, What a great blog post this will be! Here are a few super foods that are great smoothie additions, as well as a few of my favorite power smoothie recipes.

Chia seeds Great for thickening up your smoothie, chia seeds expand in water or milk. They are loaded with omega-3 fatty acids, protein, fiber, and antioxidants and also help curb hunger.

Flax meal Flax is rich in fiber and omega-3 fatty acids and may help reduce the risk of heart disease, cancer, stroke, and diabetes.

Kale If you hate the texture of kale like I do, throw it in your smoothie for your daily dose of essential vitamins and minerals.

Berries Berries are a great source of fiber and are packed with antioxidants. They are also said to reduce the effects of aging.

Raw almonds Raw almonds taste great in smoothies and add a nice texture to your beverage. Plus, they help reduce the risk of heart disease.

Here are a few of my faves. Each recipe makes a single serving.

 

Tropical green smoothie

1 C coconut milk

1 C kale

1 C pineapple

1 T fresh ginger

¼ t turmeric

Juice from ½ a lemon

 

Put all ingredients in a blender and blend until smooth. Tastes fresh with a hint of earthiness from the kale, sweetness from the pineapple, and spice from the ginger and turmeric. Made this for the first time this weekend—definitely a new favorite!

 

Chocolate protein shake

1 C coconut milk, almond milk, or water

1 scoop chocolate protein powder

½ C frozen mixed berries or 1 banana

Handful of almonds or cashews

1 heaping T flax meal

A few ice cubes

 

Combine ingredients and blend until smooth. Always my morning go-to, especially after a workout.

 

Carrot berry green smoothie

1 C carrot juice

Handful of frozen berries

Handful of fresh spinach

Handful of raw almonds

1 heaping T flax meal

Quick squeeze of honey

Ice

 

You won’t get this one past your kids. It tastes delicious—not too sweet, not to veggie-y—but the color is unappetizing. Don’t let that fool you! It’s a great way to load up on lots of fruits and veggies in one glass.

 

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.

Katie blogs for the Wellness Project monthly, where she shares fitness ideas, stories and motivation each month.