Entries by Shelagh C

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 […]

4 Benefits of Personal Training

A personal trainers goal is to help their clients set/achieve fitness goals effectively and without injury. Whether your goal is weight loss, sports conditioning, or to adopt a healthy active lifestyle, personal trainers can be a great advantage. 1. Overcoming plateaus. When you hit a plateau in your progress that can be very frustrating and difficult to overcome. Personal […]

Creamy Avocado Dressing

Ingredients 1/2 – 1 avocado 1/4 cup cilantro 2 tbsp olive oil 2-4 tbsp water lime juice to taste (about 1 lime) 1 medium garlic clove sea salt to taste red pepper flakes to taste How to make it In a blender or food processor combine ingredients for the dressing until smooth. Store in fridge […]

Bicycle Crunches

The bicycle crunch is a fantastic core exercise working the upper, middle, lower abs. Bicycles are a variation of the standard ab crunch, but you extend your legs into the air like you’re pedaling a bicycle. This makes bicycle crunches a bit harder and tends to work the lower abs more, whereas keeping your legs […]