83 Cheap, Healthy Foods for Meals in Minutes

83 Cheap, Healthy Foods for Meals in Minutes

By: Becky Hand, SparkPeople Blogger 
5/23/2013 6:00 PM5/23/2013 6:00 PM 

People often ask me what foods they should be eating. I think they expect that as a dietitian, I'll tell them they have to eat pricey, trendy health foods to lose weight. No way! I'm passionate about spreading the word that you can lose weight and get healthy as a family while sticking to a budget. That's why I'm so excited to share today's blog with you! It's a great resource for those of you who are new to healthy cooking or who don't know what to put in your cart at the supermarket.

What a great feeling! You’re driving home from work and automatically know that you have the ingredients in your cupboard, refrigerator and freezer to whip up a meal for your family in mere minutes.   No need to waste time or money with another trip to the grocery store or fast food joint. Ah!  Sit back, relax and enjoy the music.

The foods picked for this pantry list are ideal choices for weight loss--lower in calories, yet packed with nutrition.  They are also commonly available, budget friendly, familiar to most, and liked by many.  Their flavors and textures mesh well for tasty food combinations.  These "mix and match" marvels will have you making magic in the kitchen in minutes.

I've divided my list into food groups for easier shopping and included servingsuggestions, too.

Becky's Mix-and-Match Pantry Grocery List

Fruit

Fresh:  apples, bananas, grapes, oranges, pears
• Side dish for a meal
• Portable snack
• Fruit salad
• Top a cereal, salad or yogurt
• Mix into a quick bread or muffin recipe

Canned (packed in water):  mandarin oranges, peaches, pears, pineapple
• Side dish for a meal
• Fruit salad
• Top a cereal, salad or yogurt

Frozen:  blueberries, strawberries, pineapple
• Mix into smoothies
• Heat and mix into oatmeal
• Top yogurt or cereal

Vegetables

Fresh:  bell peppers, celery, carrots, romaine lettuce, cabbage, onion, potatoes (white and sweet), baby spinach
Canned:  green beans (drained and rinsed), diced tomatoes
Frozen:  corn, broccoli, cauliflower, lima beans, peas 
• Salads
• Raw with dip
• Sandwich and wrap toppings
• Sautés and stir-fries
• Side dish for a meal
• Roasted or baked
• Add to soups, stews, casseroles
 

Meat & Protein

Beans: chickpeas, lentils, red, black, white, or pinto beans
Dried: (soak overnight, then simmer with low-sodium broth until tender)
Canned (drain and rinse to remove up to 40% of the sodium)       
• Top a salad
• Add to soups, stews, casseroles
• Puree for spreads and dips

Canned or pouch tuna and salmon (packed in water)
• Top a leafy green salad
• Mix for tuna salad
• Form into patties and pan-fry

Chicken breasts, skinless
Pork loin and chops
Fish (fresh or frozen, not breaded or pre-sauced)
• Grill or bake for an entrée
• Thinly slice for a stir-fry
• Grill and place top a leafy green salad
• Dice for a soup or chowder

Ground beef, 95% lean
Ground beef (cooked, then drained and rinsed to remove fat)
Ground turkey or chicken breast
• Form into burgers
• Meatloaf
• Brown for soups, casseroles, wraps, spaghetti sauce, tacos and taco salad

Eggs
• Omelet, frittata, breakfast casserole
• Breakfast sandwich
• Hard-cooked for salads and snacks

Lean deli meat: ham or turkey
• Sandwich or wrap
• Breakfast sandwich, casserole, omelet or frittata

Dairy

Skim or 1% Milk
• Beverage
• Topping for cereals
• Milk-based soups
• Thicken sauces
 

Lowfat (2%) Cheese
• Shred and top salads, soups and casseroles
• Slice for sandwiches and wraps

Lowfat Yogurt:
Regular or Greek
Plain
Naturally or artificially sweetened
• Base for smoothies
• Parfaits with fruit and cereal
• Dip for veggies and fruit
 

Whole Grains

Whole wheat bread
• Sandwiches/toast
• Breakfast casserole
• French toast

Whole wheat or whole corn tortillas
• Wraps for breakfast and lunch
• Baked tortilla chips

Whole-grain cold cereal (low sugar)
• Breakfast cereal
• Top yogurt
• Crumbled for coating on meat or casserole topping

Oats
• Breakfast cereal
• Quick breads
• Fruit crisp topping

Whole wheat pasta
Brown rice
• Side dish for a meal
• Mix with soup, casserole
• Top with stir-fry
 

Popcorn kernels
• Air-pop, then sprinkle with herbs and spices
 

Oils & Fats

Olive oil
Vegetable oil:  canola, corn, safflower, soybean, or sunflower
• Salad dressing, dipping, drizzling
• Sauté, pan fry, stir-fry

Soft margarine (zero trans-fat)
• Top vegetables, toast, popcorn

Lowfat salad dressing
• Salads and veggie dip

Staples, Seasonings & Condiments

·         Artificial sweetener

·         Chili powder

·         Cinnamon

·         Flour, white and whole wheat

·         Garlic powder

·         Italian seasoning (no salt added)

·         Low-fat mayonnaise

·         Low-sodium chicken broth

·         Low-sodium soy sauce

·         Mustard

·         Pepper

·         Salsa

·         Salt

·         Sugar

·         Vinegar

Once you've stocked your pantry and fridge, there's no need for fancy recipes. Try one of these easy meals!

Menu Magic in Minutes:

·         Stir-fry:  Heat a little vegetable oil in a medium skillet.  Add diced chicken breast or pork loin and brown.  Add chopped vegetables of your choice and sauté until tender-crisp. Season with a splash of low-sodium soy sauce and dash of garlic powder.  Serve over cooked brown rice. Complete the meal with a dish of mandarin oranges and a glass of milk.

·         Casserole:  Place 4 cups cooked pasta in a 2-quart casserole dish.  Add 2 cups cooked beef, chicken, pork, or beans.  Add 2 cups green beans (drained) or broccoli (thawed and drained).  Add 1 can diced tomatoes with juice and 1 teaspoon Italian seasoning.  Salt and pepper to taste.  Combine.  Top with 1/4 cup shredded cheese.  Bake for 30-45 minutes in 350 degree oven until hot and bubbly (and reaches an internal temperature of165 degrees).  Serve with apple slices and a glass of milk.

·         Omelet:  Cook up eggs with your choice of fillings:  veggies, shredded cheese, diced cooked meat or deli ham.  Serve with orange slices and whole wheat toast.

·         Tuna/Chicken/Egg Salad:  Mix cooked diced chicken, canned tuna or salmon, or hard cooked eggs with diced veggies of your choice (celery, onion, bell peppers, carrots, etc.) in a medium bowl.  Coat lightly with lowfat mayonnaise and mustard.  Add salt and pepper to taste. Serve on toasted bread, in a whole-grain wrap or on top of a leafy green salad.  Complete the meal with canned peaches and a glass of milk.

·         Smoothie:  Blend together 1 cup yogurt, 1 banana, 1 cup frozen strawberries, 1 cup spinach and 1/2 cup milk.  If needed, sweeten as desired with a little sugar or artificial sweetener.

·         Stuffed Potato:  "Bake" a potato in the microwave.  Slit the potato open and top with 1 teaspoon soft margarine.  Add cooked, drained broccoli, lowfat cheese and a dollop of salsa.  Serve with carrot sticks and grapes.

 ETC- VISIT WEB SITE BELOW

http://www.sparkpeople.com/blog/blog.asp?post=83_cheap_healthy_foods_for_meals_in_minutes

Let's Not Dance in the Rain... Let's DANCE in the SUN!

This Saturday @ 9 am we will be holding ZUMBA outside in the street! Please come and join us!! It is going to be fun playing in the sun! Plus it's good for you! Vitamin D will put an extra boost in your step and a super big smile on your face!! Zumba is a great way to start the Holiday weekend. Bring your family in and start a new tradition! $3 each for non members- free to members! 



GET YOUR DANCE ON!!

30 minutes Pound and 30 MinutesYoga Thursday Nights!!

Come to the Gym at 5:30 pm on Thursday Nights and get your sweat on! Drumming made super fun and the stretch afterwards is so worth an hour of your night!! Come on out and make getting fit fun!

JULY SPECIAL!!!! $24 for 24 months!!!!

This is a HOT DEAL!

We are doing a special that starts in JULY!  $24 a month for a single membership for 24 months!!
That is a savings of $72 total!!

You do not want to miss out on this DEAL!!!

20 Snacks that Burn Fat!!

http://www.health.com/health/gallery/0,,20682477,00.html

What snacks burn fat?

Eating snacks with the right ratio of nutrients, with the right calories, will help keep you body energized and help you lose weight. Protein (plus exercise) fuels the growth of lean muscle mass, which boosts metabolic rate and increases calorie burn. Fiber, meanwhile, helps improve digestion and keeps you from binging on fats and sugars. So while there's no food that will literally "burn fat" while you eat it, smart choices with these ingredients will help your body operate at maximum efficiency. Bowerman suggests snacks under 200 calories, with 10 grams of protein and close to 5 grams of fiber. Here are 20 of our favorite fat-burning snacks.

http://www.health.com/weight-loss/fat-burning-snacks

There is a list of 19 different Fat burning Snack Ideas!

1. An apple and Skim Milk

2. Cottage Cheese Filled Avocado

3. Canned Tuna on Whole Wheat Crackers*

4. Sunflower lentil spread with pita bread

5. Shrimp stack

6. Power Berry Smoothie

7. Warm Pear with Cinnamon Ricotta*

8. Miso-glazed Tofu

9. Edamame *

10. Chicken pita shandwich (Half)

11. Cauliflower with white bean dip

12. Toast with Walnut and pear spread*

13. Lentil salad with tomatows and watercress

14. Luna protein Bar

15. Veggie Tostata

16. Roasted Garlic and edamame dip

17. Asparagus and hard boiled egg*

18. Minty Iced green tea

19. Spiced green tea smoothie

* are the easy 5 fat-burning snacks! 

LFI Membership Prices

Roasted Veggies, Pulled Pork Sandwich and Muffins made HEALTHIER

http://www.goodhousekeeping.com/food-recipes/healthy/a35802/herbed-roasted-veggie-salad/

http://www.goodhousekeeping.com/food-recipes/healthy/a14156/pulled-pork-sandwich-recipe-ghk0512/

http://www.goodhousekeeping.com/food-recipes/healthy/a15685/basic-healthy-muffins-recipe-wdy0214/



Herbed Roasted Veggie Salad

This satisfying salad is packed with meaty vegetables like Brussels sprouts, broccoli, and carrots.
TOTAL TIME: 0:35
PREP: 0:15
LEVEL: Easy
SERVES: 8
Ingredients
· 1 lb. broccoli florets
· 1 lb. carrots, cut into 1-inch wedges
· 1/2 c. olive oil
· 1 lb. Brussels sprouts, trimmed and halved
· 3 medium shallots, sliced
· 1 c. fresh cilantro, finely chopped
· 1/2 c. fresh mint, finely chopped
· 3 tbsp. fresh lemon juice
Directions
1. Preheat oven to 450 degrees F. Toss broccoli, carrots, 1/4 cup oil and 1/4 teaspoon salt; arrange in single layer on largerimmed baking sheet and roast 10 minutes. Toss Brussels sprouts, shallots, remaining, 1/4 cup oil and 1/4 teaspoon salt. Arrange in single layer on another large rimmed baking sheet; add to oven with other vegetables. Roast 20 minutes or until all vegetables are tender and golden brown, stirring once
1. halfway through. (Vegetables can be roasted up to 1 day ahead. Cool slightly; cover and refrigerate.)
2. Meanwhile, stir together cilantro, mint, lemon juice, and 1/8 teaspoon salt.
3. Toss vegetables with herb dressing. Serve warm or at room temperature.
About 190 cals, 4 g protein, 15 g carbs, 14 g fat ( 2 g sat), 6 g fiber, 250 mg sodium.


Basic Healthy Muffins
TOTAL TIME: 0:35
PREP: 0:10
LEVEL: Easy
YIELD: 10 muffins (cost per muffin of $0.14)
Ingredients
· 1 c. wheat bran
· 1 c. whole-wheat flour
· ½ c. granulated sugar
· 1 tsp. baking powder
· ½ tsp. baking soda
· ½ tsp. ground cinnamon
· 1 pinch Kosher salt
· ½ c. unsweetened applesauce
· ½ c. lowfat buttermilk
· ¼ c. olive oil
· 1 large egg
Directions
1. Heat oven to 350 degrees F and line a 12-hole muffin pan with 10 paper liners (leave 2 holes empty).
2. In a medium bowl, combine the dry ingredients: wheat bran, flour, sugar, baking powder, soda, cinnamon, and salt.
3. In a large bowl, combine the wet ingredients: applesauce, buttermilk, oil, and egg.
4. Add the dry ingredients to the wet ingredients and mix just until combined.
5. Divide the batter among the lined muffin cups and bake until a wooden pick inserted in the center comes out clean, 20 to 22 minutes. Let cool in the pan for 5 minutes, then transfer to awire rack to cool completely.


Healthy Makeover: Pulled Pork Sandwich
TOTAL TIME: 0:30
PREP: 0:15
LEVEL: Moderate
SERVES: 4
Ingredients
· 1 tbsp. water
· 1½ tsp. salt-free chili powder
· 1 tsp. smoked paprika
· 1 tsp. dry mustard powder
· salt
· pepper
· 1 lb. pork tenderloin
· 3 c. shredded cabbage mix for coleslaw
· 2 tbsp. apple cider vinegar
· 1 tsp. apple cider vinegar
· 2 tbsp. snipped fresh chives
· 1 tbsp. spicy brown mustard
· 2 tsp. spicy brown mustard
· ⅓ c. barbecue sauce
· 4 soft whole wheat hamburger buns
Directions
1. Fill 6-quart saucepot with 1 inch water and add steamer insert. Cover; heat to boiling on high. Reduce heat to medium.
2. In small bowl, combine chili powder, smoked paprika, dry mustard, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Rub spices all over pork. Place pork in steamer; cover and steam 18 to 20 minutes
1. or until pork is 145 degrees F in center, turning over once.
2. Meanwhile, in medium bowl, toss cabbage mix with 2 tablespoons vinegar, chives, 1 tablespoon mustard, and 1/8 teaspoon salt; set aside.
3. Transfer pork to plate. Discard water in pot; remove steamer. When cool enough to handle, shred pork into bite-size pieces.
4. Return pork to saucepot. Stir in barbecue sauce, 1 tablespoon water, and remaining 2 teaspoons mustard and 1 teaspoon vinegar. Cook on medium until hot, stirring frequently. Divide pork and slaw among buns.

LFI MEMBER CHALLENGE!!

LFI IS HOLDING A SUMMER WEIGHT- LOSS CHALLENGE!!!

COST: $20

BEGINS: JULY 8TH

ENDS: SEPTEMBER 9TH

* ALL PARTICIPANTS MUST WEIGH IN BY JULY 8TH!

WINNER IS DETERMINED BY MOST POUNDS LOST.

WINNER GETS THE POT!!


*** EVEN THOUGH YOU THINK YOU ARE NOT FIT ENOUGH TO TAKE THE CLASSES LFI HAS- BELIEVING THAT EXERCISING ON YOUR OWN OR DOWNSTAIRS ON THE EQUIPEMENT IS BEST FOR YOU- WE CAN PROMISE YOU, IF YOU COME TO THE CLASSES YOU WILL BE AMAZED AT THE IMPROVEMENT YOU WILL MAKE PHYSICALLY AND MENTALLY! ALSO, IF YOU WANT TO LOOSE WEIGHT FASTER- CLASSES WILL HELP YOU DO IT! YOU CAN DO THIS! ***

Easy Portion Control

http://www.webmd.com/diet/easy-ways-keep-portions-healthy

Portion Control

Practical tips to make portion control simple.

Many Americans need a portion-size intervention. Somehow, over the past decade or so, we seem to have lost our ability to judge what a reasonable serving size is.

It doesn't help that the servings at restaurants and fast-food chains tend to be on steroids. Everywhere we go, it seems, we're being given larger portions. And research suggests that the more food people have in front of them, the more they will eat.

So how do we wean ourselves from supersized servings and train ourselves to eat reasonable amounts? Sure, you could weigh and measure everything. But a more convenient way is to use familiar objects to help yourself gauge how much you're eating, and to buy products that do the portion control for you.

Let's start with an object you always have with you -- your hand. Lisa Young, PhD, RD, author of The Portion Teller, loves to use the "handy" method. According to Young, 3 ounces of meat is about the size of your open palm, and a cup of rice the size of your fist. A shot glass is another convenient portioning tool. Since we often overdo salad dressing, Young suggests thinking of a shot glass to estimate what 2 tablespoons of dressing looks like.

Young has more practical portioning tips for eating in restaurants, one of the most dangerous environments for portion control. In fact, she says, it's as easy as 1-2-3:

1. Don't go to the restaurant starving.
2. Share your meal or entrée with a companion, and order extra salads so both of you get something green.
3. Or, take home a doggie bag and enjoy the rest of the meal the next day.

When you're cooking at home, there are several portioning tools you can use, many of which you probably already have in your kitchen. And there are certain food products and packages that lend themselves to portion control.

Portion-Control Tools

These items will help you portion your food into 1/2-cup to 3/4-cup servings:

·                                 Snack-size baggies hold about 1 cup fully packed, and about 3/4 cup loosely packed. This is a good size for portioning crackers, nuts, pretzels, baked chips, dried fruit, turkey jerky, and cereal.

·                                 Foil cupcake liners hold about 1/3 cup -- perfect for portioning baked goods and snack items.

·                                 Mini foil pie pans are perfect for portioning side dishes and entrees.

·                                 Large muffin cups (those that have about 6 cups per pan) will hold about 3/4 cup. That's just the right size for baking individual portions of entrees like quiche, shepherd's pie, chili cornbread casserole, etc.

·                                 A ladle holds about 1/2 cup of liquid, great for portioning things like stew, chili, pasta and pasta sauce, and steamed rice.

Practically Portioned Food Products

Here are some items that come in reasonable portions:

·                                 Small cereal boxes (they usually come in a variety pack) hold about 3/4 cup of cereal.

·                                 Snack or power bars are individually wrapped portions -- usually about 2 1/2 ounces. Look for higher-fiber, lower-sugar varieties.

·                                 Pita bread (preferably the whole-grain variety) is a great way to portion your sandwiches. If you fill half of each pocket with raw vegetables (lettuce, tomatoes, cucumbers) you can't get into too much trouble with the fillers, such as chicken salad, roasted turkey, avocado and cheese, and lean ham.

·                                 A small can of water-packed tuna (6 ounces) will keep your fish serving to about 3/4 cup (drained), totaling only 180 calories.

·                                 A 14.5-ounce can of ready-to-heat-and-serve soup makes 2 servings (1 cup each). If you choose a soup that is broth- or tomato-based and has no more than 5 grams of fat per cup, you'll consume only about 250 calories -- even if you eat the entire can yourself.

·                                 Individually wrapped light ice-cream bars keep your dessert serving to around 1/2 cup, depending on the brand.

·                                 Individual portions of light entrees can be found in the frozen food section of your supermarket. You can even find higher-fiber vegetarian options these days. At Whole Foods Markets, for example, you'll find things like Bean & Cheese Taquitos (Whole Foods brand) and Tofu Lasagna (Amy's brand).

·                                 Individual microwave popcorn bags (look for the "light" version) keep your popcorn serving moderate.

·                                 100% juice in individual bottles, boxes or pouches will keep your juice serving to 8 ounces.

Stretching Exercises LINK

https://plus.google.com/117106642054519912200/posts/SRrjgHMkei3?pid=6299521723874641906&oid=111433160379365211369&authkey=CMLU-5KCm4HP_wE

Contacting Us

You can contact us a number of ways!

Call Office 435-896-6708

Email us lifetimefitness0000@gmail.com

Come on in to the Fitness Center

Or Leave a Comment

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This is Shadell Again! Challenge::

Just so you know I, Shadell, am in charge of putting things on the blog and google plus. I want you all to know that I am sticking to my guns and working out every morning like I said on my story. The reason why I decided to share my numbers and my thoughts is because I know if I can do it, so can you! (Plus you all can hold me to my word) I have Fibromyalgia, Osteoarthritis, Hypoglycemia and Cysts in my knees, stomach and shoulders- I am not telling you this to complain. I am on hormones, anti-depressants, antacids, and so many other medications—all of which make me gain weight. I am in so much pain thought the day and the night, and yet, I am still exercising. Not only have I noticed that I have more energy- I am noticing that I am not in so much pain and I am happier—Al says that I seem to be more perky and I have a smile on my face more often then I did. I do. I am not going to give up on myself. I want you to know that I am rooting for you! I know that you can get up and start working on being a happier and healthier you!! I challenge you to get up and go to at least one class a week! Just one! Try the classes because I know from experience that “routine does not allow us to progress”. Push yourself. Tell yourself that you can do this. You can do one more push up or two more jumping jacks. I promise, after that one class, you will be so happy you did it. You will be surprised at what you can accomplish if you put your mind to it. I do struggle to get up in the mornings! I have to set my alarm on my phone and place it across the room so it forces me to get up – if I let it ring it will wake my kids and hubby… and no one wants to deal with tired kids or an angry spouse all day long. Haha …That’s my little trick to get up. What’s yours??

Twice Baked Broccoli and Kale Stuffed Potatoes

Twice Baked Broccoli and Kale Stuffed Potatoes

Serves 2

What You'll Need:

2 russet potatoes
1 cup cooked broccoli (roasted or steamed is fine)
6 large tuscan kale leaves
1/2 cup milk
2–3 tablespoons cheddar cheese, grated
Salt and pepper, to taste

What to Do:

1. Preheat oven to 425 degrees F.
2. Scrub potatoes, then poke each several times with a fork (making sure to press well into the potato flesh).
3. Place the potatoes on a baking tray, and bake for 50-60 minutes, until tender. Once cooked, remove from the oven.
4. While the potatoes are cooking, prep the kale leaves: Wash and dry, remove and discard the thick inner stems, and roughly chop the leaves.
5. Cook in a pot of rapidly boiling water for 2 minutes, then drain and run under cold water to stop cooking process. Set cooked kale aside.
6. Slice potatoes lengthwise, and scoop the insides out into a blender, leaving a good 1/4 inch of potato flesh still attached to the potato skin (otherwise, your potato might fall apart). (Note: If you don't have a blender, you can use a hand blender, a food processor, or simply mash the ingredients with a fork!)
7. Add the broccoli, kale, and milk to the blender and blend until smooth. Season to taste with salt and pepper.
8. Scoop the pureed broccoli-kale-potato mixture back into the potato skins. Sprinkle with the grated cheddar cheese, return to the baking sheet, and bake for another 10 minutes.
9. Change the oven setting to broil, and continuecooking on high for 3 minutes to brown the cheese. Remove from the oven and serve!

Link to great website with over 400+ healthy recipes that wont break the bank!!

 http://greatist.com/health/cheap-healthy-recipe-collection

Classes tonight!!

Tonight is HIIT Training with Debbie! Come on out and get a great workout!! Class starts at 530pm!! Then there will be POUND!! Pound is like dancing with drum sticks-- I know it sounds funny but believe me.. It's an amazing workout! It's going to be so much fun! Come and enjoy a fantastic evening while getting fit!!

Healthy Breakfast and Lunch Recipes

Like anyone else I have a hard time with a healthy breakfast or just to eat breakfast-- or lunch for that matter. (I skip breakfast-- I know its bad.) Once I do start eating I have an even harder time stopping. The quick and easy things always seem to be with the most fat. (Chips etc.) My husband and I were making dinner last night and I had the idea to get zucchini, slice them, season them and put them in the oven to make my own healthy version of chips on the go. --- or I can use the dehydrator. I will let you know when I do. It sound good in my head anyway haha.

So, for me, if I start eating healthy to begin the day maybe I wont start eating fatty food at the end of the day.

Healthy Breakfasts


http://www.cookinglight.com/food/everyday-menus/family-breakfast-recipes


Below is a website for 22 healthy lunches.


http://www.cookinglight.com/eating-smart/smart-choices/healthy-lunch-ideas



Please let me know if you have any suggestions and I will try to get what you want to see on the blog!

Thanks!!

Shadell -- Front Desk at LFI

Ann's Story

Six and a half years with the Fitness Center. The best part about working here is all the fun people that come in. I have made so many friends that I would have never meet anywhere else. The mental happiness it gives me is a boost in all the other things that life brings. the hours I spend in class sets your mind free. No worries. In my 6 1/2 years I have seen lots of people come and go. I bond with everyone that works here. And all that have come and gone.
I Love My Gym Family
Thanks
Ann Johns

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LASTEST WE CAN SCHEDULE TANNING:

MON- THURS                             830 PM

FRIDAY                                       2 PM

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LOBBY HOURS ARE SUBJECT TO CHANGE!!

**LOBBY CLOSED HOLIDAYS**

***24/7 HOUR DOOR IS OPEN TO THOSE WITH A MEMBERSHIP***

LFI CLASS SCHEDULE-- SUBJECT TO CHANGE

Time	Mon	Tues	Wed	Thur	Fri	Sat
545 am	3x3	Insanity	Body Sculpt	Yoga	X-Train
830 am	*Insanity	*3x3 ALT Power Ba	*HIIT Trianing ALT Accelerator	*Zumba ALT Pound	*Spinning with Weights
900 am						Zumba
1210 pm	Power Lunch Crunch		Power Lunch Crunch		Power Lunch Crunch
530 pm	*HITT Training ALT Accelerator	*Spinning W/ Weights	X-Train	POUND & YOGA
700 pm	POUND	Zumba & Toning
* Child Care Available at these times ----- $ 1.25 per Child/per Hour CROSSFIT CLASSES ARE BELOW   **ADDITIONAL COST**
Mon	Tues	Wed	Thur	Friday
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630 pm		630 pm		630 pm