LIVE! with Kelly and Ellen

Kelly and Ellen met in January of 2016 when they signed up for the Cross the Line 5K running program. Since then, they have become great friends and workout partners. Constantly motivating and encouraging each other to keep going. They sat down with Complete Fitness to tell us a little more about where they've been and their goals moving forward. 

Vitamin B12: Why You Need It + How To Get It

Feeling tired, lethargic, and forgetful? You could be low on Vitamin B12! B12 is known as the energy vitamin. According to Health.com, "It helps make DNA, nerve and blood cells, and is crucial for a healthy brain and immune system. Your metabolism wouldn't run smoothly without it. But B12 isn't like other vitamins. It's only found in animal products like eggs, meat, shellfish, and dairy." Believe it or not, the symptoms can mimic dementia... "Symptoms of a deficiency often mimic those of dementia, such as memory loss, disorientation, and difficulty thinking and reasoning." If you think you might have a defeciency, a blood test will help you find out for sure. "The CDC defines vitamin B12 deficiency as blood levels below 200 pg/mL (picograms/milliliter), says Moon. Blood tests are generally accurate, but a false positive is possible related to certain cancers, oral contraceptives, folate (folic acid) deficiency, and pregnancy."

These foods are known to provide sources of B12: 

Crab

Salmon

Tuna

Beef

Milk

Yogurt

 Eggs

Chicken

Emma's Favorite Core Strength Moves

We kicked off our first flab to fAB class on June 23rd! We worked on some "trouble" areas like the gut, butt, and thighs. These ab, back, and leg moves will help tone and tighten. Join us Thursday mornings at 6am for more challenging exercises. 

Set 1

Standing side dips

lunges

calf raises

squat pulses 

Set 2

Russian twists

Penguins

Side plank (both sides)

AB/ADductor raises (both sides)

Lemon squeezers

Set 3

Back extensions

cat-cow

bid-dog

plank series

Set 4

Donkey kicks

Reverse plank

Crunch series

Bicycles

Crunches, Push-up, and Plank Video

Russian Twist and Side Plank Video

Glute Bridge, Heel Reach and Wall Squat Video

Lunge, Squat and Plank Video