Strength Fitness & Wellness

Join me and many others!

Womens Expo at Big Rock is Mother's Day Weekend! Join us for a full day of presenters, wine tasting, music, vendors and more!

Welcome to our vendors North Cushing Elderberry FarmTwinflower Books Midlife with Courage 1010 Transformations with Mary Beth Bolles Slow Flow Reiki & Sound/Vibrational Therapy Three Buds Farms Not Justa Shoppe Kim's Handmade Soaps, Lotions and Bath Salts M.Minerals Brenda Minder Windmill Pantry, LLC Strength Fitness & Wellness The Crazy Goat Lady Shop, Arieyl by Angela, BKS Designs, The Unique Boutique Chateau St. Croix Winery, Heidi Barr The GypsyBrim Boutique Just Kidding Farms Rusty Cello + Yellow Chair Acoustic Music and more!

Don't forget to check out the Hat Making Bar with Gypsy Brim Boutique + Women's Expo Combo package! These hats are amazing and such a fun time to share with your gals!

This event is sponsored by Royal Credit Union and Limitless Treats - The freeze dried experience~ Thank you for your continued support over the years!

Newsletter Web View While it’s true that there’s a lot to do, that’s not really why you aren’t working out. You’ve been just as busy in the past and you managed to keep your workouts consistent.

Newsletter Web View Getting fit and healthy can be a challenge for several complex reasons that go deeper than simply calories-in versus calories-out.

Newsletter Web View There is no place in your healthy lifestyle for mindless snacking. I’m talking about a tub of popcorn at the movies or a bag of chips in front of the TV. All the calories ingested from mindless snacking have to end up somewhere…and that somewhere is around your waist or on your thighs.

Newsletter Web View Do you have a specific fitness goal that you are hoping to achieve? This goal could be a number on the scale, or a clothing size. Or maybe you are hoping to wear a certain cut or style of clothes like strappy tank tops, shorts, or a bathing suit.

Newsletter Web View There’s so much contradicting information out there about what is or isn’t healthy that even the most well informed dieter becomes overwhelmed.

Newsletter Web View One skipped workout leads to another, and another, and another. Then, before you know it, your fitness progress grinds to a halt.

Newsletter Web View Whatever you’d like to improve about your legs, it isn’t going to fix itself. The best strategy for getting killer legs is to include strength training for your lower body in your regular exercise routine.

Who says you can't do a pull up at age 76? Wahoo! Way to go Gail!

Join me this Saturday to celebrate 5 years of Strength Gym in North Hudson!

Newsletter Web View Now you can quickly and easily make your own protein bars at home! This no bake recipe takes high quality protein powder and combines it with wholesome, real food ingredients to create a delicious protein bar to power your day. Store these in your freezer, then simply allow to defrost for a few minu...

Newsletter Web View If I were to award a single food item with the title of ‘Fastest Way To Pack On The Pounds’, hands down the winner would be refined sugar.

Grandma and granddaughter working out together! So cool!

5 Years in North Hudson!
I am thrilled to be a business in this community for 5 years now! Please join me in celebrating my purpose and passion for Health & Wellness on Saturday October 15th starting at 8am with a Free Bootcamp!

Newsletter Web View Focus. It sounds obvious, but this crucial requirement for an effective workout is often overlooked. When you’re lifting weights, focus on that specific muscle group. Researchers have proven significant increase in muscle activity when people focused on what they were doing, compared to thinking a...

Newsletter Web View There are two distinctly different approaches to losing the fat and getting into amazing shape. One of these approaches works. (Every. Single. Time.) And the other approach fails. (Every. Single. Time.)

Blueberry Healthy Scones
1 1/2 C Almond Flour
1/2 C Coconut Flour
1/3 C Brown Sugar
1Tbl. Baking Powder
1/4 tsp. Salt
1/4 C Butter, chilled
1 C Blueberries, fresh or frozen
1/3 C Plain Greek Yogurt
1/3 C Almond Milk
2 Eggs
Instructions:
1. Mix flours, sugar, baking powder & salt.
2. Cut butter into dry mix
3. Add blueberries & stir to coat
4. In separate bowl, whip yogurt, almond milk & eggs.
5. Slowly stir wet mix into dry mix.
6. Scoop 1/4-1/3 C of mixture on pan with parchment paper.
7. Sprinkle turbinado sugar on top of each scone.
8. Bake @ preheated 375* oven for 30-40 minutes or until golden brown.
9. Cool slightly, may drizzle with organic honey or butter.
10. Enjoy!

We all know we need to eat healthy and exercise, but what does that look like & how do I do that! Your DNA is a Blueprint for your health. I can show you what foods to eat & what exercises to do that makes your body function & gets you feeling your best! What your neighbor does to stay healthy may not be the best for you! Let me show you how & what YOUR body needs & enjoys!

Newsletter Web View You have so many demands on you. Your family relies on you for money, food, transportation, and a million other things. You hardly get a moment to yourself at the end of each day. It’s hard not to feel guilty about taking a moment to care for yourself.

The pouring rain kept a few away, but the group that made it had a blast! Talking Detox, DNA, Individually Designed Nutrition & lots of laughs! Plus an amazing live zoom!
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8/15 Strength newsletter

Newsletter Web View The Human Filtration System is responsible for:    Central Nervous System          Immune System     Hormone Balance                  Skin Health     Mental Health                        Metabolism     Cholesterol Levels                 Vitamin D Levels....

Love getting these texts...
"I am so glad I did the detox! Lost more fat, more energy for workouts, sleep is good and joints are up to par! I am nervous for legs tonight but I can't wait to squat with no pain! I also love the thought of being "cleaned"! I will do it again when you tell me to!"

Order your Detox Box today and join me and others SEPTEMBER 1ST as we start the 30 day, 3 phase - detoxifying process.
It's gentle, it's easy, it's a must for your body to function properly!
🎯Flush your Kidneys & Bowel.
🎯Detoxify your Liver
🎯Restore your Gut

Newsletter Web View This might sound boring, but take a moment to reflect on your water intake over the past few days. Did you even get close to the minimum of 100 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day.

Weekly Recipe Web View If fat loss is your goal, then it’s important to keep your dinners light. Avoid eating rich, carb-filled foods at night and you’ll make steady progress towards your fitness goal.

Post workout!
Because after ripping, tearing & exhausting my muscles I need to repair, restore & support my bodies healing process. According to my DNA I have DOMS (delayed onset muscle soreness) this helps lessen the soreness, aches and pains so I can continue playing, training & working my normal activities of life! 💪😊

STRENGTH Fitness & Wellness Newsletter July 25, 2022
3 Non-Negotiables!
Working out is an essential part of any fat loss plan. It sculpts your muscles, raises your resting metabolism, whittles down your waist and gives you functional strength and endurance.

The only catch is that you can seriously slow, or even reverse, your results by eating poorly & not following the 3 Non-Negotiables. There’s nothing quite as frustrating as when you are working out like a champ only to face the same belly rolls each morning.

To keep you from giving up in frustration, I’ve put together 3 Non-Negotiables to living a Healthy Lifestyle to get the results you work so hard for.

#1: WATER

Your body must stay hydrated to run and function properly. If you are thirsty you are already dehydrated! You should drink at least 100 ounces of water daily!

Water will help in digestion, regulates body temperature, transports nutrients, keeps you full, energizes muscles, keeps your skin looking good and flushes out your kidneys. This is just a few of the benefits. I have had clients that once they increased their water intake they lost 10+ pounds, yes, just by drinking more water!

#2: SLEEP

Sleep needs vary, but on average you should be getting 7-8 hours of restful sleep a night!

Benefits of sleep include: a sharper brain, mood booster & refresher, a healthier heart, steadier blood sugar levels, immune booster and weight management. Your body needs the proper amount of sleep to reset your organs to function properly.

#3: NUTRIENTS

If your body is not getting the correct amount of vitamins and nutrients you will not achieve the goals you work so hard for.

How do you know if you are getting the proper vitamins for you body? Take the FREE Health Assessment at www.stregnth5.idlife.com. I can go over it with you and explain all the benefits and we can also compare it to what you currently are taking.

It's that easy: Water, Sleep, Supplements! :)

If you aren’t yet one of my clients, now is the perfect time for you to start. My focus is to get you to your goals using my results-driven method.

Simply call or email me today to set up your first workout.

Pulled Chicken
Having healthfully prepared protein on hand for on-the-go meals is a MUST when it comes to packing healthy meals to eat throughout your day. Put 4 to 6 ounces of protein (like this amazing pulled chicken!), a handful of cooked veggies and a handful of fresh arugula in a little Tupperware and drizzle on a bit of homemade balsamic dressing for a simple, quick, get-lean meal.

Eating small meals every few hours consisting of protein and veggies is the most reliable way that I know of to drop body fat and maintain a steady flow of energy throughout the day. It’s pretty darn tasty too, when you make the meals yourself!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

2 ½ lbs bone-in, skin-on chicken breasts
1 ½ teaspoon sea salt
½ teaspoon black pepper
1 cup chicken broth
1 Tablespoon tomato paste
½ teaspoon sweet paprika
1 teaspoon minced garlic
2 bay leaves

Instructions

1. Rinse the chicken breast and pat dry. Season with the salt and pepper on all sides.

2. In a slow cooker, whisk the chicken broth, tomato paste, paprika and garlic. Add the seasoned chicken breast and the bay leaves. Cover and cook on high for 3 hours, flipping the chicken after 1 hour.

3. Transfer the chicken to a cutting board and let cool for 20 minutes. Strain the broth. Use two forks to gently shred the chicken, discarding skin, fat, cartilage and bones. Store the chicken and broth separately in the fridge to use for up to 4 days. Enjoy!

Nutrition
One serving equals: 191 calories, 5g fat, 3g carbohydrate, 1g sugar, 960mg sodium, 0g fiber, and 34g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Shari Waldschmidt
651-410-4244
Strength Fitness and Wellness

IDLife Sleep This is "IDLife Sleep" by IDLife Corporate on Vimeo, the home for high quality videos and the people who love them.

My DNA results are back! To get the most out of my workouts my genetics prove that I should be doing interval training! Today's workout incorporated cardio boxing, push ups & jump lunges. What interval exercises are your favorite?