SUMMER Special:

May, June and July unlimited cycling $100

May, June and July unlimited Barre $60

unlimited Cycling and Barre for only $150

Stay Committed this Summer!

Love is the strongest force the world possesses, and yet it is the humblest imaginable. ~ Gandhi

Never let yesterday use up too much of today. ~ Will Rogers

Gratitude is the fairest blosom which springs from the soul. ~ Henry Ward Beecher

The most common way people give up their power is by thinking they don't have any. ~ Alice Walker

78 Ways to Cut Fat Calories from Your Diet Women's Health Magazine: When You're Not Cooking
• Request the lemon chicken with white rice, not fried.
• Skip the crunchy noodles with your bowl of wonton soup.
• Ask for an order of Szechuan Shrimp instead of your usual General Tso's.
• Choose the pasta with 1/2 cup of marinara instead of 1/2 cup of Alfredo sauce.
• Indulge your inner carnivore with beef stroganoff, not meat lasagna.
• Go with the baked potato (butter only), not the mashed, as your side of choice.
• Dip your dinner roll in marinara sauce instead of olive oil.
• Avoid anything breaded. Flour and bread crumbs not only add calories but also absorb more cooking oil.

78 Ways to Cut Fat Calories from Your Diet Women's Health Magazine: At the Drive-Thru
• Pass up a Wendy's baked potato with sour cream and chives and chow down on value fries instead.
Amazing but true.
• Have a McDonald's cheeseburger instead of a Quarter Pounder with cheese.
• Downsize your drink: Trade a large fountain soda (with ice) for a medium.
• Go for grill marks. Order a flame-broiled chicken sandwich rather than one that's breaded (and usually fried in oil).
• Treat yourself to an ice-cream cone at McDonald's instead of Dairy Queen.
• Crunch on one Taco Bell regular taco instead of a Ranchero Chicken Soft Taco. And all the hot sauce you want.
• Slurp a cup of Panera Bread's low-fat chicken noodle soup instead of the cream of chicken with wild rice.
• Make your daily pick-me-up at Starbucks a skinny vanilla latte, not a regular.

78 Ways to Cut Fat Calories from Your Diet Women's Health Magazine: In the Kitchen
• Substitute nonfat Greek yogurt for a serving of sour cream.
• Use chicken broth (low-sodium is best) instead of oil to sauté meat and veggies.
• Making homemade mac 'n cheese? Cut 2 tablespoons of butter from the recipe.
• Replace the oil or butter in cakes with Sunsweet Lighter Bake prune-and-apple mixture or any brand of unsweetened applesauce.
• Next time you make meatballs, meatloaf, or burgers, go half-and-half with ground beef and turkey.
• When preparing packaged foods that call for butter or oil, like rice and stuffing, use a broth instead.
• Swap low-fat cottage cheese for whole-milk ricotta when you make lasagna or stuffed shells.

78 Ways to Cut Fat Calories from Your Diet Women's Health Magazine: During Dessert
• Stop eating when you hit the crust. The edges and bottoms of baked goods are especially caloric because they absorb the butter used to grease the pan.
• Fill your bowl with sorbet instead of ice cream—you can have an extra 1/2 cup of the former and still slash calories.
• Next time a cocoa craving hits, ditch the dish of chocolate ice cream (about 3/4 cup) for a Fudgsicle.
• Have sugar-free Jell-O instead of pudding. Better your nighttime treat jiggle than your thighs.
• Go ahead and have that piece of birthday cake—just scrape off the chocolate frosting first.
• Eat 5 meringue cookies instead of 2 chocolate chip ones.
• Pass on the à la mode and savor that brownie au naturel.
• Can the cone. Have your ice cream in a bowl.
• Top your dessert with 1/2 cup of fresh berries instead of 2 tablespoons of chocolate syrup.

78 Ways to Cut Fat Calories from Your Diet Women's Health Magazine: On Your Snack Break
• Drink sparkling water instead of soda.
• Move your stash of Hershey's Kisses at least 6 feet away from your desk—you'll dip in half as often.
• Drain the heavy syrup from your can of fruit cocktail and then rinse the fruit with water before digging in.
• Have 1/2 cup of fresh grapes instead of that little snack box of raisins.
• Lay off the Lay's Classic potato chips and have a handful of Rold Gold pretzels.
• Munch on a bag of Orville Redenbacher's Smart Pop Kettle Korn, not Movie Theater Butter.
• Chase down the ice-cream truck for a Good Humor vanilla sandwich, not a King Cone

78 Ways to Cut Fat Calories from Your Diet Women's Health Magazine: At Happy Hour
• Nurse a single glass of wine instead of downing 2 beers.
• Ask for your rum and cokes in a highball glass. Bartenders pour an average of 20 percent less liquid into taller tumblers, so you'll swig less per round.
• Drizzle extra hot sauce, not blue cheese or ranch dressing, on your wings.
• Ordering a cocktail? Make it on the rocks instead of frozen. Slushy fruit drinks tend to be made with bottled mixers that contain added sugar and syrups.
• Blending your own? Have a daiquiri, not a piña colada.
• Pop the cap off of an MGD 64 instead of a bottle of Killian's Irish Red.
• Sip a glass of water between drinks—pacing yourself can help you cut back by a glass or more.
• Dip your nachos in salsa rather than guacamole.
• For automatic portion control, sip wine from a Champagne flute, not an oversize goblet

78 Ways to Cut Fat Calories from Your Diet Women's Health Magazine: At Lunch
• Leave the Swiss cheese out of your sandwich.
• Slather your bread with mustard rather than mayo and save 80 calories per tablespoon.
• Pass up croutons at the salad bar.
• Use up to 10 pumps of ranch dressing spray instead of pouring 2 tablespoons from a bottle.
• Devour a slice of Pizza Hut cheese pan pizza instead of the meat lover's variety.
• Take your iced tea unsweetened.
• Reach for a Snapple raspberry white tea instead of a Snapple raspberry iced tea.
• Stuff chicken salad into a whole-wheat pita instead of between slices of multigrain bread.
• Make your burger turkey, not beef.
• Slurp minestrone soup instead of cream of anything.
• Go bunless—shed your hamburger roll.
• Use south-of-the-border savvy: Have a quesadilla made with two 6-inch corn, not flour, tortillas

78 Ways to Cut Fat Calories from Your Diet Women's Health Magazine:
At Breakfast
• Ditch the Pop-Tart for a slice of high-fiber toast with strawberry jam.
• Gotta have carbs? Split a bagel with a coworker.
• Drink your two cups of joe black. Or order a single espresso instead of your usual latte.
• Swap OJ for the real deal—one fresh orange.
• Trade a side of regular sausage for turkey.

• Top your waffles with Reddi-Whip instead of syrup (or use sugar-free).
• Skip the whip on any Caribou Coffee 16-ounce drink.
• Eat your granola from a 4-ounce mug, not an 8-ounce bowl.
• Lose the Yoplait Thick & Creamy and have a Yoplait Fiber 1.
• Order pancakes, but hold the butter.
• Scramble together 4 egg whites instead of 2 whole eggs.

Love yourself, accept yourself, forgive yourself, and be good to yourself. ~ Leo Buscaglia

We don't receive wisdom; we just discover it for ourselves after a journey that no one can take us or spare us. ~ Macel Proust

Life is like a ten speed bicycle. Most of us have gears we never use. ~ Charles M. Schulz

He that takes medicine and ignores nutrition waste the time of his doctor. ~ Chinese proverb

Let food be thy medicine. ~ Socrates

HAPPY BIRTHDAY HAMP!!!

One way to feel good is to make time for play -
which researchers define as an activity that's very satisfying,
has no economic significance, doesn't create social harm,
and doesn't necessarily lead to praise or recognition.

I thought of that while riding my bicycle. ~ Albert Einstein

Spring Schedule

Monday 8:00, 9:15, *3:45, 6:15

Tuesday *9:15, 10:00 Sol Barre (starts mid-March), *10:45, 5:30

Wednesday 8:00, *9:15, *3:45, 6:15

Thursday *9:15, 10:00 Sol Barre (starts mid-March), *10:45, 5:30

Friday 8:00, 9:15, *3:45

Saturday 8:00

Sunday 9:00

Spring means change....change is good. We will see how this works and go from there! Thanks for your support and flexibility!

( *denotes 45 minute class)

Sol Barre classes will be $5 per class or unlimited cycling, unlimited barre for $70 a month.

As a kid I had a dream - I wanted to own my own bicycle. When I got the bike I must have been the happiest boy in Liverpool, maybe the world. I lived for that bike. Most kids left their bike in the backyard at night. Not me. I insisted on taking mine indoors and the first night I even kept it in my bed. ~ John Lennon

When the spirits are low, when the day appears dark, when work becomes monotonous, when hope hardly seems worth having, just mount a bicycle and go out for a spin down the road, without thought on anything but the ride you are taking. ~ Sir Arthur Conan Doyle

Chasing records doesn't keep me on my bike. Happiness does. ~ Lance Armstrong after his third Tour de France victory

Toleration is the greatest gift of the mind; it requires the same effort of the brain that it takes to balance oneself on a bicycle. ~ Helen Keller

Get a bicycle. You will certainly not regret it, if you live. ~ Mark Twain Taming the Bicycle. 1884

It never gets easier, you just go faster. ~ Greg LeMond

When man invented the bicycle he reached the peak of his attainments. Here was a machine of precision and balance for the convenience of man. And (unlike subsequent inventions for man's convenience) the more he used it, the fitter his body became. Here, for once, was a product of man's brain that was entirely beneficial to those who used it, and of no harm or irritation to others. Progress should have stopped when man invented the bicycle. ~ Elizabeth West

Music is what feelings sound like. ~ Unknown

Music is a moral law. It gives soul to the universe, wings to the mind, flight to the imagination, and charm and gaiety to life and to everything.
Plato

One good thing about music, when it hits you, you feel no pain. ~ Bob Marley

The man that hath no music in himself, Nor is not moved with concord of sweet sounds, is fit for treasons, stratagems and spoils. ~ William Shakespeare

Music speaks what cannot be expressed, soothes the mind and gives it rest, heals the heart and makes it whole, flows from heaven to the soul.”
santiz

Plato ~ Music is a moral law. It gives soul to the universe, wings to the mind, flight to the imagination, and charm and gaiety to life and to everything.”

E. Y. Harburg ~ Words make you think a thought. Music makes you feel a feeling. A song makes you feel a thought.”

The Vow: Life's all about moments of impact, and how they change our lives forever. But what if one day you could no longer remember any of them? -Leo

All love shifts and changes. ~ Julie Andrews

A loving heart is the beginning of all knowledge. ~ Thomas Carlyle

Affection is responsible for nine-tenths of whatever solid and durable happiness there is in our lives. ~ C. S. Lewis

It is difficult to know at what moment love begins; it is less difficult to know that it has begun. ~ Henry Wadsworth Longfellow

Being deeply loved by someone gives you strength, while loving someone deeply gives you courage. ~ Lao Tzu

Since loves grows within you, so beauty grows. For love is beauty of the soul. ~ St. Aurelius Augustine

Let us always meet each other with a smile, for a smile is the beginning of love. ~ Mother Teresa

One cannot think well, love well, sleep well, if one has not dined well. ~ Virginia Wolf/menu @ Bistro Don Giovanni - Napa

There are some things you learn best in calm, some in storm. ~ Willa Cather

Cheers to Red Wine The Dr. Oz Show: It’s an integral part of culture, history and anthropology. Enjoying it is an art form – both in tasting practice and culinary preparation. There are many reasons to appreciate wine, but did you know that from an anti-aging point of view, it’s one of the best things that you can do for your health? http://www.doctoroz.com/videos/cheers-red-wine

Wine is the most civilized thing in the world. ~ Ernest Hemingway

Wine makes daily living easier, less hurried, with fewer tensions and more tolerance. - Benjamin Franklin

"Wine can of their wits the wise beguile, Make the sage frolic, and the serious smile."
- Homer, "Odyssey (9th c. B.C.)

Wine Lovers' Page: 101 Favorite Wine Quotes

"Come quickly! I am tasting stars!" - Dom Perignon (1638-1714) at his first sip of champagne

In Europe we thought of wine as something as healthy and normal as food and also a great giver of happiness and well being and delight. Drinking wine was not a snobbism nor a sign of sophistication nor a cult; it was as natural as eating and to me as necessary."
- Ernest Hemingway," A Moveable Feast'

"In wine there is truth." - Pliny The Elder [A.D.23-79] "Natural History," Book XIV, Sect. 141

"Wine is a living liquid containing no preservatives. Its life cycle comprises youth, maturity, old age, and death. When not treated with reasonable respect it will sicken and die." ~Julia Child

Work joyfully and peacefully, knowing that right thoughts and right efforts will inevitably bring about right results. ~ James Allen