Fair Foods Taste Good But Are Not Good For You!

It’s almost August and I don’t know about you but I feel like there are a lot of fairs and carnivals in this month! I thought I would take a look at the foods you would find at fairs and which ones you can eat guilt free and ones that you might just want to eat a small portion of! We all know how delicious some of those foods are and you don’t want to completely rid yourself of them so its better to give yourself just a small taste instead of scarfing down the huge portion they give you!

As you walk through the fair grounds you pass all of the deep fried foods like, desserts, vegetables and meat. Anything you can possibly deep fry they will try it out! If you want to have something like that its fine really it is but, don’t order the extra large portion and eat it all! It’s all about portion control and making the right choices when you are going to the fair. Now me, I’d love to get a blooming onion or some cheese fries and eat them all but I know that the smart thing to do would be to get those and split them with a friend or two or three. That way I’m still getting what I am craving but only eating a small amount! Let’s take a look at some of the worst foods you could eat at the fair.

Funnel Cake:

This delicious deep fried dough is about 800 calories and that would take you over 2 hours on a treadmill or elliptical to burn off. All of that time just for a few minutes of deliciousness? I’m not sure if I could do that! Now you could always share this with a few friends instead and cut down on your intake of calories and make sure to skip all of those extra toppings they offer!

Any type of Deep Fried Candy Bar or Cookie:

I wonder why they deep fry some things. Candy bars and cookies? Really? I feel like they are already delicious and sometimes feel guilty eating them on their own! Covering these treats in batter and deep frying them will add between 200 and 300 calories! So most of these treats are around 420 calories!

Turkey Leg:

Now I know what your thinking, “But I thought turkey was okay to eat and was healthy!” and it is.. unless it is a giant turkey leg with the skin still on deep fried until a golden brown! One of these legs are 1,000 calories! Not so healthy anymore right?

Bratwurst Sandwich:

Some of you may choose this German sandwich to try at the fair. Sometimes instead of grilling this they may actually deep fry this. Just remember that this bratwurst has 800 calories in it!

Now onto some foods that you could feel a little less guilty about eating when you go to the fair!

Grilled Chicken:

This is obviously a more healthy option compared to getting a fried chicken sandwich.  This also counts for any type of grilled sandwich instead of it fried.

Grilled Corn on the Cob:

A lot of fairs are starting to offer this to people and it is a great option! Grilling corn really brings out the flavors and I think tastes better than boiling corn on the cob!

Desserts with Fresh Fruit:

You often will see vendors offering fresh strawberries with whipped cream as an option and this one is a lot better than any other deep fried dessert you might choose! Just make sure the vendor doesn’t load on the whipped cream!

Frozen Yogurt:

If your looking for something cold frozen yogurt is the way to go instead of getting soft serve or any other kind of ice cream of custard.

The main thing to keep in mind when going to a fair is portion control! You can have what you want just don’t go over board and eat a ton of it! Also instead of drinking all of that calorie enriched pop which is just empty calories anyways stick with water. It is more refreshing and will hydrate you better than any other beverage will!


Top 5 Performance Energy Drinks

Tuesday I gave you our top 5 Regular Energy Drinks and now I’m going to give you our top Performance Energy Drinks. The difference between the Regular and Performance energy drinks are the way they can be used. The drinks we talked about on Tuesday are ones people can sit and sort of enjoy drinking and they will get a good amount of energy out of it for the rest or part of the day. The Performance Energy Drinks are ones that are going to give you an optimum amount of energy and you will be able to perform at a higher level. This is because your energy is so high you can go longer when you are working out of doing an activity! One thing with these Performance type drinks is that you need to read the labels before you drink one. Many give recommended amounts that you should drink because they are more extreme drinks. So Read the Labels!

Performance Energy Drinks


8oz bottle with 2 servings

Redline was created to give people who workout and body builders an extra boost of energy before the workout. This drink is also considered a fat burner because of some of the ingredients in Redline. This drink doesn’t taste the best but the energy you get from it is great! There are a number of varieties of flavors and product variations that will suit many people. They only sell Redline in GNC type stores or even here at WAC. We use Redline in a number of our City Blend smoothies and some of the trainers swear by it! Just remember to only drink the recommended amount!

Speed Stack

22oz bottle with 2 servings

Speed Stack made by ABB is a performance enhancing energy drink and should only be drunk if you are looking for an extra boost in your workout.  It comes in a few different flavors and will give you a big kick during your workout! Just like with the other energy drinks in this category, make sure your read the bottle to determine how much you should drink. It says to only drink half a bottle before you are going to be very active or going to workout a lot.

Endo Rush

16oz with 4 servings

Endo Rush is an intense performance enhancing energy drink that is for people looking for a big energy boost before they workout. The bottle has four servings in it so you don’t need a lot to get a good kick from it! It has a few different flavors to it and tastes better than most of the other intense energy drinks in this category!


8.4oz can with 2 servings

Spike energy drink has a ton of caffeine and other vitamins and chemicals in it that give you a huge boost of energy! This like all the others comes in a variety of flavors for you to try and tastes pretty good.  Spike has warnings on the labels just like the other drinks in this category and it says to only drink half of the bottle at first to let your body get used to it.

Xtreme Shock

12oz with 2 servings

Xtreme Shock energy drink is again for bodybuilders, athletes and those looking for a boost before they workout! It comes in a variety of flavors like all the others in this category and has a good amount of caffeine in it!  This energy drink is very strong so you have to make sure you read the label before drinking it to make sure you are drinking the correct amount.

All of these Performance Energy Drinks are very, very strong and should not be drunk like the Regular Energy Drinks. These were made for people looking for an extra boost before they workout, bodybuilders and athletes. If these drinks are used in the wrong way you could end up with different symptoms because of the amount of certain ingredients in it! It is always important to read the labels of the bottles before you drink it!!

Some of the Best Energy Drinks

There are a ton of energy drinks on the market right now and I’m sure everyone has their favorite ones.  I am going to list 5 that give a really good amount of energy whenever you drink them.  One thing to remember when you drink energy drinks though is the serving size. Some drinks, like Monster and Rockstar are in those huge cans, but you are only supposed to drink about 1/3 to ½ of the can per serving! So make sure when you do drink those you are only taking in the serving size because then you will not overload on the sugar and caffeine in those drinks.  Now onto the energy drinks!! Im splitting this into two different categories of energy drinks, Regular Drinks and Performance Drinks. I’m going to start with the Regular Drinks, which I consider the ones you would normally think of when deciding which energy drink to buy! The Performance Drink category will be tomorrow so be sure to check back for that!

Regular Energy Drinks


8oz can with 1 serving, 16oz can with 2 servings, 32oz can with 3 servings

This energy drink was created n 2001 and contains between 60mg and 120mg of caffeine per serving depending on which one you get. If you go with the Rockstar Energy Shots those contain around 200mg of caffeine.  This energy drink also contains Taurine, Guarana and Milk Thistle. People and bars often use Rockstar to mix with alcohol, this is mostly because of the taste, energy Rockstar gives and the fact that Milk Thistle, a liver detoxifying agent, is included. It is supposed to help with hangovers and detoxing the liver, but studies show that the amount of Milk Thistle put in energy drinks would be of hardly any benefits. So if you do mix it with alcohol thinking you won’t feel the side effects of alcohol you may still get that hangover in the morning!


16oz can with 2 servings

Monster Energy Drink was created in 2002 and contains roughly 80mg to 120 mg of caffeine per serving depending on the type you get. This drink also contains Taurine, Ginseng, Guarana and B-Vitamins which all help with your energy.  Monster has a citrus taste and comes in a variety of different kinds to fit your needs, including, Lo-Carb and Absolute Zero (zero calories.)


8.4oz can with 1 serving, 16oz can with 2 servings, 24oz with 3 servings

Amp Energy Drinks were launched in 2001 by PepsiCo, it contains between 65mg and 100mg of caffeine per serving depending on the type you get. It has a similar flavor to Mountain Dew and also contains taurine, ginseng, B-vitamins and guarana in it. There are a number of different ones to choose from including, Green Tea, Sugar-Free flavors and Lemonade.

5 Hour Energy:

2 oz bottle with 1 serving

5 Hour Energy Drink is a quick little shot to increase your energy for 5 hours. It was created in 2004 and sparked the trend for energy shot drinks! 5 Hour Energy contains about 80mg of caffeine along with B6, B12 and Taurine. The taste on this energy shot is not all that great but it does come in two different flavors, berry and lemon-lime. Recently they came out with a Decaf 5 Hour Energy and an Extra Strength 5 Hour Energy.


8.4oz can with 1 serving

Red Bull is the original energy drink that basically started the energy drink craze and is currently the number 1 selling energy drink in the world! It was based off a Thia energy drink Krating Daeng and launched in 1997 by the an Austrian entrepreneur who adapted the formula for western tastes and took it global. It contains about 80mg of caffeine per serving and includes Taurine, B-Vitamins and Sugar. There is a sugar free version as well as Red Bull Shots. Red Bull is often mixed with alcohol and has become very popular in 13 years it has been on the market, including a Reddy (Red Bull and Vodka) and a Jager-Bomb (Red Bull and Jagermeister. The over all taste of Red Bull isn’t the best but without it other better tasting energy drinks wouldn’t be around!

Those are the best energy drinks on the market right now in our opinion! They will all give you the energy you are looking for and most have a pretty good taste to them! Remember though to look at the serving size on the energy drink you are buying. A person is not supposed to take in anymore than 300mg of caffeine per day. This amounts to around three cups of coffee! So if you are going to have an energy drink keep in mind what else you are dinking that includes a lot of caffeine, like, coffee, pop, black tea, green tea, chocolate, and some over the counter medications. Tomorrow I’m going to give you all the best performance energy drinks that are great to drink before you are doing a lot of activity!

What’s Really in that Energy Drink?

Do you drink these?

Everyone loves energy drinks, including me. Any time when I’m sitting at work and I’m feeling a little tired I drink Rockstar or a Redline energy drink. Since I started drinking these I’ve wondered what was in them that made me so much more energized and awake! I’ve done some research and found out that there’s a lot more in these energy drinks than I originally thought!

Ingredients in Energy Drinks and What they do


Caffeine is a stimulant that is found in coffee, pop and energy drinks. It incites the central nervous system to keep you lively and awake.  Most energy drinks contain between 70 and 200 mg. An 8 oz cup of coffee contains 110-150mg for drip, 65-125mg for percolated, and 40-80 mg for instant. Dr. Pepper gives you 41mg, and a can of Coke provides 34mg. A full can of RockStar has 160mg. Caffeine stimulates the central nervous system giving the body a sense of alertness. It can raise heart rate and blood pressure while dehydrating the body.


Guarana is a nervous system stimulant that comes from plants in South America. Amazonians have used it for a long time to increase alertness and energy. There is more caffeine in this than coffee beans and also contains other stimulants like theobromine and theophylline. It is also believed to help people with weight loss.


Taurine is an amino acid that your body naturally produces. It helps to regulate your heartbeat, muscle contractions and energy levels. Usually your body makes enough that you don’t need to supplement. It’s thought, but not proven, that under “stress conditions” like illness, physical exertion, or injury, the body does not create enough and supplements can help.


This type of energy drink ingredient is part of the vitamin B complex family. Studies show that inositol is engaged in the separation of fats in our body. Additionally, it reduces cholesterol in the blood.

B Vitamins

B Vitamins help you convert the food you eat to energy, like sugar which is heavily found in energy drinks. The jury’s still out on whether or not they increase energy levels via supplementation.


Ginseng, is an herb known to increase energy, contain some anti-fatigue components, supposedly relieves stress, and increase memory. Ginseng is nothing that’s naturally created by your body, so having this in your drink certainly won’t hurt. 200mg/day seems to be the standard dose, but you can safely take up to 2700mg.

Ginkgo Biloba

Ginkgo Bilboa is named after the rare tree it originates from. It is believed to help with memory retention, concentration, circulation, acts as an anti-depressant, and even shows signs of helping people with Alzheimer’s. It is thought, however, that most energy drinks do not contain enough ginkgo to be of any benefit.


L-Carnitine is an amino acid usually created by your liver and kidneys. It helps increase your metabolism and energy levels. Because of the way it interacts with your body, it may act as a thermogenic and help increase weight loss and endurance during exercise.


Glucose is the body’s preferred fuel. That’s why you get hyper with a lot of sugar and energy drinks contain a ton of sugar. Therefore, energy. It’s a carbohydrate, and a lot of exercise regiments suggest a good dose of carbs for workouts lasting more than an hour.


Anti-oxidants help your body recover from the damage of free radicals and help fend off illness and prevent cellular damage. Vitamins C and E, Vitamin A and selenium are all anti-oxidants.


Glucuronolactone  occurs naturally in the human body as glucose is broken down by the liver and all connective tissue contains this compound. This is believed to aid in detoxification, freeing hormones and other chemicals, and the biosynthesis of vitamin C. It is in energy drinks because it is believed to help with glycogen depletion by preventing other substances from depleting glycogen supplies in the muscles.

Yerba Mate

Yerba Mate is derived from the leaves of a shrub in the Holly family. It is a natural source of caffeine, but some believe that the form of caffeine in Yerba Mate’ doesn’t produce the negative side affects like the caffeine in coffee and guarana.


Creatine is naturally obtained by eating meat and helps with supplying energy to the muscles. It is usually found in energy drinks and products that are marketed to body builders.

Acai Berry

Acai Berry is finding its way into more and more energy drinks. Acai berry comes from the Acai Palm tree, which is found in South America. The berries are rich in anti-oxidants, but not as much as a concord grape or blueberry. Most of the acai berry benefits have no scientific basis and are attributed to marketing hype.

Milk Thistle

Milk Thistle is mainly found in Rockstar energy drink and used as a liver detoxifying agent. It is placed in energy drinks not really for any energy enhancing properties but as a counter agent to mixing energy drinks with alcohol since milk thistle is supposed to help with hangovers and detoxing the liver. However, studies show that the amount put in energy drinks would be of hardly any benefit.

Wow there’s a lot in those drinks isn’t there! Now obviously not every drink has every ingredient but still! Think of all the caffeine and energy producing things you are drinking, could it all be good for you? Tomorrow I’m going to go over all of the bad energy drinks that really aren’t good for your body!

Farmer’s Market Friday!

Today I’m going to talk about the advantages of going to a farmer’s market and list ones that our in our area! There are actually a good number of them and if I missed any comment and tell me when, where and the hours it is open!

I love going to farmer’s markets, I think its so neat to see all of the things people grow and make to sell! Seeing all of the fresh fruits and vegetables are my favorite but its interesting to see what some things people make; butters, jams, jellies, salsas and sauces. If your really lucky you’ll find a farmer’s market with vendors that sell fresh cheeses, yogurts, baked goods and even meats. Some great things about farmer’s markets is that you know that what you are getting is fresh. Most people will pick the things they are selling that morning or the night before! Another thing is that you are helping local growers and supporting the local area by purchasing things locally instead of buying things from a grocery store and not knowing where the produce you are buying is coming from.

One thing to remember when going to a farmer’s market is that what you are buying is very fresh and can spoil. Once you visit your local farmer’s market it might be quite tempting to buy everything in sight since it all looks so good! So before you go you should have a plan for what you may need to create some fresh meals for that week.  You really don’t want to buy too much and have it spoil.  If you do go with a list of meals for the week that are already planned out, you already know what and how much you need!

Here are a list of local farmer’s markets that you can go to!

  • Lynch Field Parking- RT 819 N by Kirk S. Nevin Ice Arena Seasonally on Saturday 9am to 12 noon.
  • Irwin Main St- Seasonally on Saturday 9am to 12 noon.
  • Hempfield Farmers Market- RT 66 Greensburg Season Saturday 9am to 12 noon.
  • Ligonier County- Loyalhanna Watershed Property, 1/2 mile west of downtown Seasonally on Saturday 7am to 12 noon.
  • Monroeville- Gateway High School Seasonally Saturday 9am to 12 noon.
  • Plaza Farmers Market- Heights Plaza Shopping Center, Natrona Heights Seasonally on Saturday 8am to 12 noon
  • Farmers Coop Market of East Liberty- beside Home Depot Seasonally on Saturday 5am to 1pm
  • Teddy’s Restaurant- RT 30, North Huntingdon Seasonally on Saturday 9am to 12 noon.
  • The Strip District- Strip District, Pittsburgh- Seasonally on Saturday 9am to 1pm. (Most people know about this one because of the variety of things you can find here! Great and fun place to go on a Saturday am!)

Those are some really great places to get fresh and local produce and other products for cheaper than you would in a grocery store! So tomorrow try going to a farmer’s market and let me know what you find!!

Banana Soft Serve ‘Ice Cream’ That is so Easy and Amazing!!

A few days ago I clicked on a link on my Twitter (@JcHickey1026 if you want to follow!) and it said something like this recipe will change your life. So of course I clicked on it and it took me to this blog called Choosing Raw, a site all about vegan food and eating raw. The link sent me to a recipe for banana soft serve ‘ice cream’ dessert. I read through the ingredient and how to make it and thought ‘hey this is super easy and I love bananas so I’m going to make it!’ Before I try any recipes or buy an expensive thing I always look at the reviews or comments. Well everyone seemed to love this so why not try it! So here we go, Banana Soft Serve ‘ice cream’ Dessert. ( I apologize for the quality of the pictures, my camera battery was dead so I used the camera on my phone and they didn’t turn out so great!)


4 Bananas

(That’s all thats in this! I’m not lying! Crazy right?)

Also you will need a food processor.

How To Make It:

Take the 4 bananas and cut them into smaller chunks and put them in either a zip lock bag or a tupperware container and freeze them. I let mine freeze two days but you could definitely keep them in there until they are just frozen.

After they are all frozen put the banana chunks into a food processor. I only had a little chopper/mini food processor at my house so I could only make a small bit at a time! Make sure you don’t fill the food processor really full, you need some room in the machine when your making it. A blender might work I just didn’t try mine to see how it would!

Next let the bananas blend for about 5 minutes or so. If they start to stick to the sides or anything like that scrape the sides of the bowl to get them back down to the bottom.

(This is about 1 minute or so in. I scraped the sides down and made sure nothing was sticking!)

So you just keep blending and letting the bananas run smooth until it looks almost like a soft serve ice cream! (ps mine didn’t turn out as pretty as I wanted but I think if I had a bigger food processor it would work better!)

(Little blurry sorry!)

Now I suggest eating this as soon as you make it or it will start to get slightly brown. I also refreezed mine and ate it later and it seemed perfectly fine! So I’m assuming you could make larger batches and just keep them in the freezer for a couple days, not much longer than that though cause this can quickly spoil!!

To make this even better you could top this with fresh fruit or some kind of chocolate sauce. Yum!

* Ironically July is also National Ice Cream Month..

From One Extreme to the Other: Kickboxing

Yesterday was Yoga which is relaxing and clam, but today is going to be about kick boxing!! I don’t know about all of you but sometimes I just want to punch and kick things. Maybe I just have pent up anger or something but doesn’t it feels so good to just hit something? Okay moving on, so I’m going to talk about different kickboxing techniques you can do at home, benefits of kickboxing and a little bit about our Body Combat class here at the club.

Let’s start with what kickboxing is and some techniques you can easily do at home if you can’t get to our Body Combat class!

What is Kickboxing?

Kickboxing is combines elements of boxing, martial arts, and aerobics to provide overall physical conditioning and toning. It doesn’t involve actual physical contact between other people it’s just a cardio workout that has many benefits to the body.

Kickboxing Moves

Here are some simple moves that you could do at home when you can’t come to the club! (these are from Fitness Magazine.com)

The first thing you need to learn before you start a kickboxing routine or a Body Combat class is the Fighting Stance. You will be using this a lot during the whole workout.

Fighting Stance

  • Stand with feet staggered, knees slightly bent, rear heel lifted.
  • Bring fists to chin, elbows near ribs, palms facing each other.



This is a straight punch; if the right foot is in front, the right hand is jabbing.

Imaginary Target: Nose

  • Stand with right foot forward in fighting stance.
  • Rotate right hip forward, extending right arm.
  • Twist forearm so the fist is parallel to the floor at full extension, arm in line with shoulder.
  • Recoil immediately.

Quick Tip: Jabs are fast, surprise punches, so strike as quickly as possible with control.



A straight punch thrown from the rear hand, so if your right foot is in front, your left hand does a cross.

Imaginary Target: Nose

  • Stand with right foot forward in fighting stance.
  • Turn left foot, knee and hip to the right at the same time, followed by the left shoulder and left arm.
  • Twist your forearm so your fist is horizontal at full extension; don’t lock your elbow.
  • Recoil and return to fighting stance immediately.

Quick Tip: The force of the cross originates from the hips. By using your core, you’ll pack a more powerful punch.



Punch in a circular motion, thrown with the lead hand.

Imaginary Targets: Ear, Cheek

  • Stand with left foot forward in fighting stance.
  • Pivot on the ball of your left foot, turning left knee, hip, shoulder, and arm simultaneously as you punch from left to right.
  • Bring left forearm parallel to floor, thumb up; keep right fist by face.
  • Recoil immediately and return to fighting stance.

Quick Tip: To get the pivoting motion correct, think of putting out a cigarette under the ball of your foot.



Punch in an upward thrust with the fist pointing at the ceiling.

Imaginary Target: Chin

  • Stand with your left foot forward in fighting stance.
  • Drop your right hand slightly and bend both knees, then twist your hips to the left as you thrust your right fist straight up and slightly forward with knuckles facing the ceiling and palm facing body.
  • Keep your left fist by your face.
  • Recoil immediately and return to fighting stance.

Quick Tip: To generate more force, drive the punch from your legs up. Don’t punch up beyond the tip of your nose.


Front Kick

A jab with the heel of the foot; can be done with either leg.

Imaginary Targets: Knee, Groin, Chest

  • Stand with left foot forward and fists by face in fighting stance, then shift your weight to right foot.
  • Bring left knee up to the chest, foot flexed, heel close to the glutes (not shown).
  • Keep fists up and kick straight out from the hip as if you were punching with your heel; retract immediately and return to fighting stance.

Quick Tip: Picture slamming a door open with your foot.


Roundhouse Kick

A circular kick (your leg moves in an arc). Montagnani recommends doing it with the front leg because it puts less stress on the opposite knee.

Imaginary Targets: Knee, Obliques, Head

  • Stand with right foot forward in fighting stance.
  • Bend right knee, bringing heel toward glutes, and pivot on left foot, turning hips to left (not shown).
  • Strike from right to left in an arc with right foot, extending kick from knee, toes pointed.
  • Retract and return to fighting stance.

Quick Tip: Imagine slapping target with your shoelaces.


Side Kick

This kick is the strongest, because the force comes from the glutes. Keep your foot flexed as you kick out.

Imaginary Targets: Torso, Chest

  • Stand with your left foot forward in fighting stance.
  • Turn hips to the right, and pivot right toes out slightly.
  • Lift your left knee toward the chest, keeping your foot flexed (not shown).
  • Forcefully extend the left leg out to the left side, pushing through the heel while counterbalancing by leaning your entire upper body toward the right.
  • Keep hands in fists near face. Retract the kick and immediately return to fighting stance.

Quick Tip: Think of kicking through target with heel.


Those are some great easy moves you can do and even practice to get your form right before you go to Body Combat! Now here are some benefits of doing this kind of workout!

Benefits of a Kickboxing Type Workout or Class

Reduce Stress

You can kick and punch your stress away when you are taking your high-energy kickboxing routine. The moves and techniques you do in kickboxing challenge your core muscle groups and will give you a total body workout!

Boost Confidence Levels

Kickboxing helps you release endorphins that give your mood a boost and help you feel more confident. Endorphins will also make you feel happier and more positive for several hours after the workout.

Improved Coordination

If you’re suffering from posture problems and have poor coordination, you can strengthen your ‘core’ and improve your reflexes and coordination skills. The speedy punches and kicks in the kickboxing routine will give you a chance to focus your energy to execute each movement successfully.

Burn Mega Calories

Muscle and Fitness Magazine reports that fitness kickboxing can burn over 800 calories per hour, and you’ll be toning up your entire body as you increase your metabolism. It’s a high-power cardio routine that’s great for weight loss and getting you in shape!

Energy Boost

Kickboxing is a high-energy cardio routine that will give your body and mind a boost and will increase your energy levels. You’ll be breathing hard and sweating out toxins; this process will increase your energy levels.

Better Posture

Kickboxing workouts will challenge many muscle groups that you don’t enough throughout the day, and you’ll start to build up your core. Core muscles in and around your abdominal wall are targeted with kickboxing routines because you need to use your waist and abs for balance, and to execute each move.


Our Les Mills Body Combat class is a high energy cardio kickboxing type class that will get you into shape fast! Karen Ruth, a instructor here at WAC said that, “Body Combat is body changing.”

So next time you are trying to mix up your regular workout routine or just want to try something new try Body Combat! You won’t be disappointed!

Body Combat Classes:

  • Monday- 9:30am and 6:45pm
  • Tuesday- 6:45pm (Body Combat & Body Attack Combo Class)
  • Wednesday- 4:30pm
  • Thursday- 5:30pm
  • Friday- 9:30am