Asheville OWLS Training

It’s treat time! Homemade shakes are so much healthier than a Frappe-thingy AND you can actually pronounce all 4 ingredients. ⬅️Swipe to compare.

🥤Leah’s Chocolate Peanut Butter Ba-nanza Shake
- 1 frozen banana
- 2 T natural peanut butter
- 2 T dry cocoa powder
- 1/2 C almond milk

Blend all ingredients in a high-power blender.
(T=tablespoon, C=cup)
Makes 1 serving = 10 ounces
Personally, I could only drink 1/2. So I would divide mine into 2 5-ounce servings but I’m being generous here. You’re welcome.

This 10 ounce decadent shake weighs in with:
- 335 calories
- 12 grams protein
- 19 grams fat
- 15 grams sugar*
- 7 grams dietary fiber

*A medium banana has 14 grams of sugar. Reduce to 1/2 banana to cut sugar content and cut 50 calories.

For full transparency: I love Chick-fil-A milkshakes. My son never finishes his but guess who does? 🙋🏻

Be sure your first meal of the day is packed with protein and nutrients. Here is a VERY simple way to prepare eggs for on-the-go breakfast.

Leah’s Egg Bake
6 ingredients:

12 eggs
1/4 cup almond milk (any milk will work)
2 cups squeeze-dried shredded zucchini (any veggies you have)
1 cup shredded cheddar cheese (optional)
2 chicken sausages, sliced (optional)
1 cup cooked quinoa (optional)

Throw in any add-ins. I just look in my frig and see what’s available. It’s a good opportunity to use veggies that might go bad.

1️⃣ Preheat oven to 375°. Spray 9 x 13 casserole dish with nonstick spray.
2️⃣ Break all eggs into a large bowl. Whisk with salt & pepper to taste and 1/4 cup milk.
3️⃣ Stir in your fillings. This is like pizza toppings - whatever you like will work.
4️⃣ Bake about 30 minutes until puffy and browned to liking.

A 9 x 13 dish makes 6 servings.
2 squares (as pictured) = 1 serving

Each serving has:
264 Calories
9 g Carbs
2 g Sugar
21 g Protein
These values will vary of course with toppings added.

Enjoy! And thanks to my sister for your healthy culinary inspiration!

Join me for 💥Muscle Pump💥 each Mon & Wed at the Asheville Racquet Club Downtown at 9:30 AM.

Work all major muscle groups in this 45-minute class.

💥Members, just show up in the Group Fitness room (downtown location). No reservation needed.

💥Non-members, contact me for 3 free trial passes to the ARC facilities and come to my class!

Try these 4-exercises for a simple at-home full-body circuit.
⬅️Swipe to see photos of each exercise.
1️⃣ Glute Bridge
2️⃣ Tall Plank
3️⃣ Triceps Skull Crush
4️⃣ Forearm Plank

✅30-45 seconds / exercise
✅2-3 rounds

SEE YOU IN CLASS!!!

Message me with questions & reach out if I can help you reach fitness goals!

Join me for Muscle Pump every Monday & Wednesday at 9:30 AM in the group fitness room at ARC Downtown. Starts tomorrow, Labor Day!

💪🏽This class targets all major muscle groups in just 45 minutes. Prior to the Pandemic, this class was my jam and I taught it for years. I’m so excited to get back to it. Hoping to see some old & new faces.

This class is included with ARC membership - just show up to class. Not a member but interested? Message me for 3 free trial passes.

See you in class!

I polled my group before this morning’s bootcamp at Mountain Air Country Club. I asked what kind of workout they were hoping for. I had never met a few of the students and I wanted to feel out the vibe.
One woman promptly gave me the BEST answer I’ve ever heard. Without hesitation she said, “I like to paraphrase JFK. We come to bootcamp not because it’s easy but because it’s hard.” At that moment I knew it was game on!
I also want to mention that this woman is a retiree. You are never too old to push yourself and do hard workouts. This group was impressive! 😲

I love teaching (even on a Saturday) at in gorgeous Burnsville, NC.

And as a perk, they let me use their private trails after class. So I got to do MY favorite workout currently: trail running.
Grateful 🙏

Plan. Prioritize. Prepare.

Watch this reel by ashevilleowlstraining on Instagram 0 Likes, 0 Comments - Asheville OWLS Training () on Instagram: “Plan. Prioritize. Prepare. . Simple but not easy, food prep can be overwhelming. Check out this…”

Exercise saved my life. Not exercising can be a fatal mistake, physically but more commonly, mentally.

As a young adult, I was suicidally depressed and took meds for many years. In college, I received counseling from a social worker at my school. She told me, “Leah, I don’t care what you do other than this: you MUST exercise every day.” I was failing out of school, I cried constantly, and I was barely functioning. But I took this advice. No matter how bad I felt, I made this my mantra: it doesn’t matter what I do today but I must exercise. As I did, I started to heal. And when I started to slide with exercise, the depression came rearing back of course. This positive reinforcement has made me the movement ju**ie that I am today. I have also stayed off meds for 20 years now.

If you are struggling to exercise because you suffer from depression, try my mantra:
“I don’t care what I do today, but I must exercise no matter what.” Other things and other peoples’ needs can wait. Your happiness cannot.

Are you ready to get back to the gym? If so, does it feel intimidating? Could you benefit from a trainer and supportive group?

This is the case for many clients who join my Small Group Training program at the Asheville Racquet Club. This is a 6-week program to build muscle with low-impact strength training.

Let me help you take those first steps back to the gym!
Schedule a call with me right away (the next course starts soon)! We can discuss if this program is right for you.
👉 For more details, visit https://www.ashevilleowls.com/group-training
And message me to set up a call.

These words come from an avid online participant, Peggy who connects with me from Iowa. I hold these words so close to my heart. What an honor to grow together in physical strength and emotional well-being.

Join me and the local OWLS community for FREE outdoor fitness each Tuesday this Spring (through the end of May)!
Tomorrow, Tuesday, April 27th:
9:00 AM at Lake Louise Park, Weaverville
11:00 AM at Botanical Gardens at Asheville (near UNCA)

All details and registration at https://www.ashevilleowls.com/fitness-in-the-park
Or message me to register!

Bring a water bottle, yoga mat or blanket, mask, and your friends!
See you in the park tomorrow!

Join me & the local OWLS community for FREE Fitness in the Park!

🗓Each Tuesday in April & May.

All details & registration:
👉ashevilleowls.com

See you in the park!

ashevilleowlstraining on Instagram: Join me & the OWLS community for FREE Fitness in the Park! 🗓Each Tuesday in April & May. . All details and registration at… Tribal Global • Sunshine (feat. Brina & Klyverecords)

I am live from the GORGEOUS Botanical Gardens at Asheville. It's all sun for our first day of FREE Senior Fitness in the Park. We are having a blast today! Join us each Tuesday in April & May for 2 in-person classes at 2 different parks. All the info & registration at ashevilleowls.com. See you in the park! 🌞

Nothing but sunshine in the forecast tomorrow 🌞 Join me for FREE Fitness in the Park! Senior-specific & everyone welcome.
👉All the details and registration: https://www.ashevilleowls.com/fitness-in-the-park
👉Register NOW: https://ashevilleowls.punchpass.com/calendar

✏️Registration now open for FREE Fitness in the Park.
Free & Contactless
1. Go to: https://ashevilleowls.punchpass.com/calendar?course=99934&date=2021-04-28
2. Select the class(es) you wish to attend.
3. Create a free login and register.
4. You will receive confirmation of your reservation.

To find more information about this event, visit https://www.ashevilleowls.com/fitness-in-the-park

Class is free but spots are limited so reserve today!
Message me with questions.

Who’s ready to get out in the community again? 🙋🏻‍♀️Me🙋🏻‍♀️Me🙋🏻‍♀️Me.

Starting April 6, 2021, please join me for 💥FREE💥 Fitness in the Park!
Classes are free but pre-registration is required. Registration directions below.👇

🥳EVERYONE IS INVITED:
What: Senior-friendly, low-impact bodyweight workouts in 2 of our local parks. Each class is 45 minutes. Classes best suited for ACTIVE adults, ages 60+.

When: Every TUESDAY - starting April 6, 2021
9:00 AM ~ Lake Louise, Weaverville
11:00 AM ~ Asheville Botanical Gardens

Where: 2 locations…
Weaverville Location: Lake Louise Park, Lake Louise Dr, Weaverville, NC 28787, meet between the picnic pavilions on the flat lawn.
PLEASE NOTE: Restroom facilities limited. Port-a-jons should be available.

Asheville Location: Botanical Gardens at Asheville, 151 W T. Weaver Boulevard, Asheville, NC 28804, meet on the lawn near the gazebo.
PLEASE NOTE: Restrooms are NOT available at the Asheville Botanical Gardens. Come prepared!

What to bring: yoga mat or blanket, water bottle, mask 😷 as we will follow mandated social distancing guidelines.

These 45-minute workouts use low-impact exercise to increase strength and improve cardiovascular fitness. In addition, expect to improve coordination, agility, flexibility, and mood 😁.

To register:
1. Follow this link to OWLS class schedule. https://ashevilleowls.punchpass.com/calendar
2. Find the class (on Tuesdays beginning April 6) that you want to attend. Click on that class.
3. Create a FREE account, sign the waiver, and you will receive confirmation of your reservation.
4. Remember, classes are free but pre-registration is required because space is limited.
5. If you need to cancel, please do so if possible.
6. In the event of inclement weather or any other unforeseen circumstances, you will receive an email notifying you of cancellations.

Please reach out with any questions and visit
👉https://www.ashevilleowls.com
for more info!
Message me OR email me with questions: [email protected]

I know my classes are ‘on par’ when I receive reviews like this one!

Are you strong, flexible, and balanced for the activities you love?

Let me support you.

Join us at https://www.ashevilleowls.com/online-classes

Thank you for sharing, Pam! It’s such a pleasure to work with you 👏

Exactly 1 year ago my kids (and millions of others) were sent home from school on Friday the 13th, 2020 for the unimaginable year ahead. And today my son and I are celebrating his last remote day. 🤞Hopefully🤞
With A LOT of help from my parents, we made it. Not all are so fortunate. Feeling very grateful on this 1 year anniversary. May everyone feel blessed with optimism today.👏