Sarah Welch - Base Camp Fitness

I am starting my next round of 21day Fix.
Who is with me?

Headed to the gym. Yes, I am a delicate little flower of an athlete. It's already to hot for me to function... Lol
AC is calling my name. Find a way to get in your workout today regular less my friends you will be BadAsser for it!
Also today take a moment to focus on your feet. They are the foundation of your temple. Roll out your ankles. Point and flex as well as add a little side to side then wiggle those toes!!
Create mobility and blood flow through this part of your body today.
Coach S~ 👊

Received my free 21day Fix shirt for completing my 21days. I have lost weight, gained energy and found out how good it feels to feel great!
Join me on my next round and see what the 21day Fix Challenge can do for you...
Guys this is a golden opportunity to shed some weight for summer fun. One of my guys has lost 10lbs his first 7 days... He is going to reach his goals and then some!! Who is ready to do the same?

Open Water swim with me at The Clackamas Cove while you still can.... The Clackamas Cove is warm and ready... It's time for Sarah's Sea Dawgs to get wet!! Group swim begins Thursday June 25th- July 20th. Group will meet 6:15 - 7:00pm Thursdays & Mondays. Sea Dawgs Swim Group $90....
Jump in the cove while you still can! Construction is due to begin - fencing off and removing land AT THE SWIM SITE - at the end of the summer, and continue for about a year. After that or perhaps concurrently, a 195-unit apartment building with business spaces will be built on the site, as well as other developments all around the cove. The project will span at least 1-3 years, perhaps 4 or 5. There will be some public access to the cove when the project is completed, but because the site is not part of parks and rec, there is no plan or budget to develop a swimming access point elsewhere around the cove during the construction period. I think we should see where things are at next spring/summer regarding the possibility of accessing the water from a different spot. In the meantime, no problem if people want to lock their bikes to the big chain-link fence on the other side of the path at the cove. I think this calls for a big cove blow-out party before the water starts to get iffy. With- Mark Bentz

Do you want to give your baby a jump-start on life?
If you are pregnant or trying to get pregnant nutrition and wellness are the key to helping arm your child against Heart disease, Diabetes and Stroke. the nutrition your child receives in the womb will directly determine your child's genetic health code. I am hosting a 21day Fix wellness group beginning July 6th. we will be reading the book Nutrition In The Womb by David Baker MD. Our children are facing shorter life span for the first time in health history and increasing mental/emotional challenges directly due to our nutritional environment and lifestyles. Let me help you help your unborn child achieve a healthy life from the get go.

Create It!

Looking for Nutrition Support. Ready to finally make that change you keep flirting with. Nutrition Challenge Groups await you. Let's Change together. Let's live healthy together!!
E-mail me at [email protected] or call Coach Sarah at 971-404-1413 to find out more.
Who is ready for a lifestyle change?

Food is the factor!

Remember to put your back into it. drive the chest forward by activating the back muscles drawing the shoulder blades toward the middle of your back and down. Fire the glutes to help support the lower spine. envision these muscles and call upon your body to activate.

So many combinations you can through together with a courtsy lunge... make sure you are getting out of your Sagittal Plane of Movement for a balanced body.

You are stronger than you know!

I love sleep... Dream Sweet 💋

New 21day Fix Challenge Group starts tomorrow. Order tonight and join us for our first workout tomorrow. You will have access to 21day Fix Streaming the moment you place your challenge order.
Fun extra challenges and prizes along the way hosted by me your amazing, personal, independent, Beachbody Coach Sarah Welch.
Let me know and we will get you signed up or sign up now by clicking on the "Shop Now" tab, or leave me a comment and I will connect with you for some
one-on-one = )
If you sign up for The 21day Fix through the "Shop Now" tab shoot me a comment so I can add you to our Facebook Challenge Group right away shopping list and other tips available now to get you started with us.
Let's Do This!!

Rhubarb fruit or Veggie??

Drink some water right now like your life depended on it.... Because it does
Coach Sarah👊

SHAKEOLOGY FRIDAY FUN FACT
Protein and Cholesterol
We all need protein. Even more so when we exercise. Protein helps with growth and repair in our body. The amino acids that combine to form protein can also be used as a source of energy by the body.
When you research the “top sources of protein” you will find animal meat listed.
When you research the “top sources of cholesterol” you will find animal meat listed.
If you struggle with high cholesterol…you may want to consider avoiding the foods that tend to contribute to high cholesterol. Shakeology is made with whey protein and in a vegan formula which utilizes brown rice and pea protein.
Whey protein:
• Is considered an excellent source of protein
• Serves as an appetite suppressant
• Promotes muscle growth
• May aide in weight loss
• May improve bone density
• May reduce risk factors for heart disease, obesity, high blood pressure, high cholesterol and insulin levels
Brown rice protein has similar benefits and is a great way to go for those following a plant based diet. Whey protein and brown rice protein digest quickly. That means these proteins are a great option just before and after exercise. Both protein sources help to improve body composition and physical performance.
If you struggle with high cholesterol, high blood sugar levels or high blood pressure, perhaps consider reducing your high cholesterol foods and grab your Shakeology for a full dose of healthy protein that is packed with other vital nutrients. It is so quick and easy…why not let Shakeology be your healthiest meal of the day?

Wednesday April 15th is right around the corner. Remember to take your before pictures and measurements so we can celebrate the changes at the end!! Make sure your DVDs are ready to go.
We have 30 minute workouts for each day of the challenge as well as with fun challenges and prizes along the way!!
If your DVD's don't arrive before we start don't worry you have access to club beach body which offers streaming workouts so all our bases are covered...
Stay tuned the fun is about to begin!!

I choose to Opportunity!!!

What is 21 Day Fix®? .... our next Challenge Group Starts April 15th....
21 Day Fix is a nutrition and fitness program that makes losing weight so simple, anyone can do it. Easy-to-follow portion control and 30-minute workouts take the guesswork out of losing weight to help you see results fast—up to 15 pounds in just 21 days!
Whether you want to lose a few pounds before your next vacation or jump-start a bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight.
Why is 21 Day Fix effective?
Because it’s so simple! You don’t have to count calories, points, or log your food into diet software. With 21 Day Fix, everything is laid out for you. All you have to do is use the specially designed portion-control containers and do one 30-minute
workout per day. Commit to it for 21 days, and you’re going to love your results.
What makes 21 Day Fix unique?
It’s the only fitness and nutrition program that combines portion-control containers and world-class workouts. By placing equal emphasis on fitness and healthy portion control, 21 Day Fix can help anyone lose weight—and keep it off— in a way that’s simple and sustainable. Whether you want to lose 10 pounds
or 100 pounds, you can do it with this program.

Get one in before we start this Amazing Nutrition Program!!
I dare you it's only 3 weeks/21days = )
hit me up yo!! April 15th we start makin' changes for real, for life.
Share with friends and family if you feel like they would like some amazing friendly help with these life changes and let's do this together!!

21day Fix challenge group starts on April 15th. Let me know if you are in so I can get you signed up and invited you to our Challenge Group.

I experienced an amazing sermon with our congregation today.....
A time of resurrection.... For all
Be satisfied.
Make a change for you...
Create a healthy community through love and wellness... It is really what your soul craves the most.
Happy Easter Friends.

I want to celebrate my friend Jon, AKA "Superman".
Yes, he did said I could share his story for him, I hope I do him justice.
Just like most of us Jon is a nice, blue collar, hard working person. Jon woke up one day and realized his life was not quite on the path we wanted. He is only 45 and he is in need of serious medical assistance and was in chronic debilitating pain. He needed a surgery he was over weight for, life was miserable.
Jon had fallen into very unhealthy patterns which led to serious depression, Jon knew he had reached a breaking point. He had two choices; option number 1) take control of his life, invest in himself and become eligible for the surgery that would help him take back his life so he could live or, option number 2) check out. Pretending to live was not cutting it and not living was out of the question.
Jon made the change. I met Jon about 3 months ago and he has made substantial gains (losses). Jon has lost over 25lbs to date. Jon and I train together 3 days a week. Now that Jon has his workouts going he is virtually pain free, has more energy and a great life outlook. Next we attack his nutrition through the 21day Fix. Join us, April 15th for this challenge. Share and progress with us as we create a community of wellness a community of support and an environment of change. Who is with us??
Let's do This!!

Nitty Gritty Sweat Shop starts in 10...
Carlene, Ruth, Kim, Katie, Patrice, Michelle, Bill... Rain or shine!!
Rock n Roll 🎉🎉