Entries by Shelagh C

Exercise Of The Week

Exercise Of The Week Leg Pull-In/Knee Ups How To: Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. This will be your starting position. Bend your knees and pull your upper thighs into your midsection as you breathe out. Repeat 15-20, for 3 rounds

Health Tip

HEALTH TIP Holiday Survival Tips Social Events & Holiday Merriment If you’re going to have a drink, go for the low carb low-calorie drinks.  Cut your white wine with Soda water or Vodka/Gin with soda water and some lime.  Fizzy and fun! Food-  offer to bring a healthy snack to social events you’re invited too.  […]

Yummy Healthy Recipe For The Holidays!

HEALTHY RECIPE Keto Fat BomB Eggnog Bites Delicious Keto Eggnog Cheesecake Recipe is a genuine Fat Bomb treat just for Christmas (But you can make them anytime as a dessert or snack). They’re a very low carb Christmas dessert, sweet and creamy. Base Ingredients: ½ cup of Almond Flour ¼ cup of Golden Flaxseed Meal 2 tablespoons […]

Studio Announcements for December 2nd, 2019

Studio Announcements October monthly membership winner:  Congratulations to Emma Fleury!  Emma won a $60 gift card to Sports Check!  Remember to keep dropping your name in the contest box on every visit!! HOLIDAY HOURS – Please note a special message will be sent out soon! Stay tuned for our new and exciting Bootcamp schedule being […]

Yummy Yummy Recipe – Keto Friendly

Keto No-Noodle Chicken Soup Ingredients • 4 oz. ghee (or butter if preferred) • 2tbsp dried minced onion • 6 oz. mushrooms, sliced • 2 garlic cloves, minced • 8 cups of chicken bone broth • 1 medium-sized carrot, sliced • 2 tsp dried parsley • 1 tsp salt • 1/4 tsp ground black pepper […]

Quick Health Tip!

VITAMIN B12 Vitamin B 12 is an essential vitamin that your body needs but cannot produce. B 12 plays a vital role in helping your body produce red blood cells. It supports the normal function of your nerve cells and also gives your body a boost in energy and helps to improve memory. It is […]

Slushy Weather!

Hey Everyone! Just a reminder that the slushy weather is upon us and we need your help to keep our studio floor spotless for our other members! No indoor shoes! There is now a label maker for everyone to use and mark their cubby for their indoor shoes. THANK YOU!!

January Exercise

Bulgarian Split Squat Targets – Quads, Hamstrings, and Glutes Benefits – Strengthen and shaping; Balance. This is a single leg movement which isolates the leg. To Begin: Using low bench (or step) place backfoot up, resting on toes. Hop your front leg forward and plant your leg, foot straight. Make a 90-degree angle in your […]

Healthy Holiday Recipe

Leftover Turkey (Chicken) Soup This Leftover Turkey (or Chicken) Soup recipe offers a delicious way to use leftover turkey or chicken. It’s easy to matasty and and works for low-carb, keto, Atkins, Paleo, diabetic, gluten-free, dairy-free, and nut-free diets.   Prep Time 10 minutes Cook Time 15 minutes Total Time 25 minutes Servings 4 Ingredients 2 tablespoons butter (ghee or coconut oil may be substituted) […]


Premium PT Fitness & Bootcamp has some exciting events coming up at our studio! Sunday, October 21st 2:00 – 4:00 pm – Free Mini Retreat hosted by The Oil Girls. An afternoon of self-care, healing, meditation, massage, angel readings, tarot cards, free mini DIY take ways, essential oil infused teas & treats.  To reserve your spot […]