Wednesday, June 29, 2011

How Important Is Your Fitness Routine?

Southern cities dominated the least active metropolises. Tulsa and Oklahoma City, scored a low grade, as did Birmingham, Alabama, Laredo in Texas, Nashville, Little Rock and Charleston, West Virginia. "With the most active cities a common theme that runs through is there is a bit more body consciousness, a more youthful and body conscious sensibility in these cities. And I think that equates to people making it a priority, no matter how busy, to get a run in or go for a walk," said Marion. YAHOO News

How important is your personal fitness? Read on at the end of the newsletter to see how timing (your circadian rhythm) affects everything!
Tranquility Yoga Newsletter for July 1 - 22, 2011
Today at 9:00 a.m. we have chair yoga for seniors or those who want a gentle practice. Please RSVP as this class only holds 8!

Tomorrow, Thursday, June 30, 2011
9:00 a.m. Active Vinyasa Flow Practice for Upper Body
6:40 p.m. Part 2 of Tuesday's Internal and External Rotation - Concentrating on Chest, Arms, Abs, Shoulders, and Back

Friday, July 1, 2011
9:00 a.m. Mommy and Me (Daddy and Me) Yoga for Kids with our theme of giving (non-greed) story from China
5:30 p.m. Power Yoga with Astanga Vinyasa Flow

Saturday morning, July 2, 2011
7:00 a.m. Coffee/Tea, conversation time, and Sunrise Yoga
9:00 a.m. Pilates/Yoga on the Stability Ball

Sunday afternoon, July 3, 2011
2:30 p.m. Beginners and Intermediates will love the Pose Specific Yoga with degree of difficulty dependent on your level of flexibility and strength

Monday morning, July 4, 2011
9:00 a.m. Firecracker Yoga Flow; come celebrate our country's independence with a fun, fast moving yoga practice - Bring a friend and punch off your Tranquility Yoga Card.
(no afternoon or evening classes due to holiday)

Tuesday, July 5, 2011
9:00 a.m. Lower Body Work with Utkatasana
6:40 p.m. Strengthen those Hams and Quads!

Wednesday, July 6, 2011
9:00 a.m. Senior Yoga with Chair Option - Enjoy a gentler practice. Please let me know you plan to attend as this is our class by reservation only.

Thursday, July 7, 2011
9:00 a.m. Upper Body Work with Bakasana
6:40 p.m. Strengthen your Biceps and Triceps!

Friday, July 8, 2011
9:00 a.m. Kid's Yoga is Family Time - Parents come practice with us!
5:30 p.m. Monthly Potluck Dinner at 6:45 p.m. Power Yoga practice at 5:30 p.m. We are having a summer cookout! Hamburgers, Brats, and Fun! Bring a dish-bring a beverage-bring a lawn chair!

Saturday, July 9, 2011
7:00 a.m. and 9:00 a.m.
Sunday, July 10, 2011
2:30 p.m.
Monday, July 11, 2011
4:00 and 5:30 p.m.
Tuesday, July 12, 2011
9:00 and 6:40 p.m.
Wednesday, July 13, 2011
9:00 a.m.
Thursday, July 14, 2011
9:00 and 6:40 p.m.
Friday, July 15, 2011
9:00 and 5:30 p.m.
Saturday, July 16, 2011
7:00 and 9:00 a.m.
Sunday, July 17, 2011
2:30 p.m.
Monday, July 18, 2011
4:00 and 5:30 p.m.
Tuesday, July 19, 2011
9:00 and 6:40
Wednesday, July 20, 2011
9:00 a.m.
Thursday, July 21, 2011
9:00 and 6:40
Friday, July 22, 2011
9:00 and 5:30
Saturday, July 23, 2011***
***We will be closed while we visit our grandbabies and take yoga workshops. Class will reopen on August 6. Every body needs time away to rest, rejuvenate, and learn yoga from others!

What is a circadian rhythm? A circadian rhythm is an endogenously driven roughly 24-hour cycle in biochemical, physiological, or behavioural processes. Circadian rhythms have been widely observed, in plants, animals, fungi and cyanobacteria. The term "circadian" comes from the Latin, circa meaning "around", and diem or dies, meaning "day". Wikipedia

In other words, the habits you practice are governed by your 24 hour pattern. The circadian rhythm of your body influences your bodily function such as body temperature, hormone levels, blood pressure, and heart rate. It may also influence whether you are night owl or an early bird! All of these functions play a role in your body's readiness to exercise. Is morning your best time to exercise? It may be because your body temperature is at its lowest so allow more time to warm up. Is early evening a better time for you? Do it early before you eat because exercising or eating too late can sabotage your body's need to sleep. Is lunch time or the middle of the workday a better time for you? If so, always take your workout clothes with you or keep your exercise gear in your car.

Whatever is the best time for daily workout, the main theme here is "Just Do It!" Consistency is the key. I work out every day so that I never have two days go by without some form of walking, running, weight lifting, yoga, ... It takes 16 - 21 days to make a habit, and this means consecutive days. If you make it a habit, you will always remember to do it because you have made it a priority. I cannot tell you how many people say that they don't have time to workout, but they do have time to watch their favorite TV show or do some other form of leisure activity. I always suggest a star chart on your calendar. One star for every day that you work out for at least 30 - 60 minutes goes on the calendar. It is a visual reminder that you are forming new habits to prevent having the following:
Heart disease - increase good cholesterol HDL and decrease LDL bad cholesterol
Stroke - reduces this risk
Type II Diabetes - increases insulin sensitivity, improves blood sugar, and reduces blood pressure
Obesity - more muscle mass and less fat
Back pain - strengthens core musculature and improves good posture
Osteoporosis - any type of weight bearing such as yoga, Pilates, and weight lifting strengthen bone formation
Psychological - improves your self-esteem and releases endorphins (feel good hormones); this also helps you cope with anxiety/depression
I hope that you will make your body an important focus and add yoga at least 3 times each week to your habits and fitness routine. Remember that what is really important to you will be your priority, and what is the last on your list will almost always be overlooked. Honor your physical body, calm your mind, and quiet your spirit while developing fitness with yoga which unites all three areas. The great news about yoga is you can do it every day and see results! Hope to practice with you soon.
Jeanne K.
New challenge for July: Send me an e-mail with your new commitment for a physical exercise habit. I will add your name to the drawing for July! Cheryl DeArmon won the yoga shirt that says, "Whatever the questions is...the answer is MORE YOGA" for the June challenge. Read her excerpt on at Tranquility Yoga in Owasso.

Jeanne K. Doss
Registered Yoga Teacher - Yoga Alliance
Personal Certified Trainer - Cooper Institute
Certified Pilates, Aerobics Instructor
Zumba Training
"The point is that in your life, unless you make specific time for something that you feel committed to, you will always have other obligations and you will always be too busy." — Dalai Lama

Wednesday, June 22, 2011

Balancing - Marvelous Ability to Regain Equilibrium

Balance training is important for every person. Most of us are unaware of the many controls our bodies perform using our sensory organs called proprioceptors (located in our skin, joints, and muscles) which enable us to balance. Fitness enthusiasts, athletes, senior citizens, and everyone in between need balance to be able to change the body's center of gravity to match the movements integral to the activity we are participating in. Whether it is as simple as stepping down from a curb for those over 60 or balancing as a hockey player, we all need to develop this important sensory activity. Read on at the end of the newsletter for more information on balancing (and a happy anniversary wish).

Thursday yoga practice at 9:00 a.m. and 6:40 p.m. is our second in our series this week for core work essential to balancing.
Friday, June 24, 2011
Mommy (or Daddy) and Me Yoga at 9:00 a.m. Parents can practice right along with us for this 45 minute class using storytelling, yoga posture practice, and role playing with a courage theme.
Power Yoga at 5:30 p.m. Modified Astanga Flow

Saturday, June 25, 2011
Sunrise, Sunrise - Energize Your Body at 7:00 a.m.
Power Yoga + Power Pilates - Yoga on the Stability Ball at 9:00 a.m.

Sunday, June 26, 2011
Yoga for Beginners and Intermediates - Pose Specific Practice at 2:30

Monday, June 27, 2011
Rock Your World at 4:00 p.m. with Rock and Roll Yoga for Teens and/or Adults
Power Yoga for Toning and Strengthening the Core, the Legs, the Arms at 5:30 p.m.

Tuesday, June 28, 2011
Lengthen Those Calves, Hamstrings, and Quads at 9:00 a.m.
Lower Body Work at 6:40 p.m.

Wednesday, June 29, 2011
9:00 a.m. Chair Yoga for Seniors
No evening class

Thursday, June 30, 2011
Body and Mind Balance at 9:00 a.m.
Upper Body Work at 6:40 p.m.

Friday, July 1, 2011
Happy Fourth of July Weekend (Yes, we are open even on Independence Day!)
9:00 a.m. Mommy and Me Yoga
5:30 p.m. Power Yoga - Get Your Groove On!

Saturday, July 2, 2011
7:00 a.m. Sunrise Yoga
9:00 a.m. Power Yoga + Power Pilates

Sunday, July 3, 2011
2:30 p.m. Yoga for Beginners and Intermediates

Monday, July 4, 2011
All classes move to Monday morning at 9:00 a.m.
I always remember being frustrated when the gyms were closed on the Fourth of July or other holidays. However, we are open for a Firecracker Yoga Experience at 9:00 a.m.!
Arm Balancing Postures: Bakasana (Crane), Parsva Bakasana (Side Crane), Lolasana (Scales), Vasisthasana (Side Plank), Bhujapidasana (Shoulder Pressure), Phalakasana (Plank and Dolphin Plank), Purvottanasana (Upward Plank), Camatkarasana (Wild Thing)

Seated Balancing Postures: Paripurna Navasana (Boat) and its variations

Standing Balancing Postures: Utkatasana (Chair), Garudasana (Eagle), Utthita Hasta Padangusthasana (Extended Hand to Foot Pose), Natarajasana (Lord of the Dance), Ardha Chandasana (Half Balancing Moon), Eka Pada Uttanasana (Standing Split), Virabhadrasana III (Warrior 3), Vrksasana (Tree), Ardha Baddha Padmottanasana (Half Bound Lotus Tree)

Inversions: Adho Mukha Vrksasana (Handstand), Salamba Sirsasana (Headstand), Pincha Mayurasana (Forearm Stand), Salamba Sarvangasana (Shoulderstand), Halasana (Plow Pose)

All of these balancing postures in yoga provide us with a physical strategy that can help bring about stillness to our mental state along with the benefits to our core, legs, and arms.
By focusing our breath and energy, balancing teaches us to learn to center and cultivate calm in the midst of external struggle. Promoting this balance of harmony and equilibrium, we hone our concentration, focus, and discipline while we "hold" a pose. Use these seven strategies to help you as you practice any of the above balancing yoga postures:
1. Before you move into the pose, slow your breath down to an even inhalation and exhalation (never holding your breath in any posture).
2. Move into the posture with good alignment keeping our rule of safety and challenge in mind. If you need to stand close to a wall, please do!
3. Most importantly find your gazing point or dristi as this will help you maintain the position as you breathe (do not close your eyes unless you are in super advanced category). Sometimes your eyes focus down the tip of your nose; other times, it may be gazing at your thumb or big toe.
4. Observe where your feet or how your hands or sits bones are placed. Yoga starts from the ground up! If you are standing, spread your toes and make sure your foot is placed straight ahead (second toe next to big toe is straight out from center of front of the ankle - no duckfeet or pigeon toes).
5. Let go of your ego!! I know you might say you don't have one, and that is fine, but let go of it anyway!
6. If you feel that you are losing your balance, focus on slowing the breath even more to calm your mind. Remember your locks (mulabandha and uddiyana bandha - core locks) and focus your concentration on one point.
7. When you fall or sway, reposition yourself and try again without self-incrimination (no bad thoughts). Even if you hold the pose for a second, that is SUCCESS. Move towards ten seconds or progress to combining several balancing postures as you develop more steadiness and ease.
We may fall down, but we get back up and try, try again. No one ever balances perfectly every time. Medication, mental/physical stress, busy minds, ... all of these things affect our ability to achieve balancing postures. As I often say in class, "Sometimes you fly like a rock star, and sometimes you fall like a rock." Let it go! Enjoy the journey not just the destination. You are toning, strengthening, and developing better flexibility along the way.

Never, never give up!

P.S. Happy Anniversary to handsome yoga man! He was the one who believed in me years and years ago when I had this dream to teach yoga, and before we were married, he gave me his entire weekly paycheck to pay for my first training workshop. Without you, Brian, none of this would have been possible. You are a gift from God to me every day!

Friday, June 17, 2011

Is Yoga About Fitness?

Yes, I believe that yoga is about fitness. While taking my on-line business class, I had to determine what my niche is for Tranquility Yoga Studio in Owasso. After much thought, I came to the decision that my niche is "fitness." You might ask, "How could fitness and tranquility be combined? They seem like an oxymoron." However, I believe that they combine the best of both worlds. Consider the following benefits of yoga:

Greater body awareness
A stronger and leaner body
Increased flexibility with improved range of motion
Better posture
Natural weight loss
Reduced stress and tension
Improved concentration

These are the results from yoga. These are also benefits for being fit and healthy. As a personal certified trainer, I can tell you that a Sun Salutation warm-up cannot be beat for strengthening, building flexibility, and heating up the body. You can modify the postures by choosing Sun Salute C or the Lunge Salute similar to what Anusara yogis do. By bringing the knee to the floor, modifications are possible. On the other end of the spectrum you can ramp up the cardio part by Astanga Surya Namaskar or Sun Salutation A and B with the jump back and jump forward adding in extra push-ups, one-legged planks, side planks, or balancing movements.

Many people assume that yoga is simply easy stretching. They picture a person sitting on a mountain in lotus pose humming "OM." Perhaps they remember seeing a yoga show on TV with gentle movements improving range of motion and joint action. Yes, yoga can be this be as well. Yoga truly is for every age, size range, and flexibility impairment. So is walking. Would you say that walking is only easy? I have experienced power walking fast enough to make it cardio, and I have felt my heart beat quicken during a power yoga class, too. Easy stretching - yes; cardio - totally your choice!

Fitness is "the capacity of the heart, blood vessels, lungs, and muscles to function at a high level of efficiency. A person who is physically fit has an enhanced functional capacity that allows for a high quality of life. Quality of life implies an overall positive feeling and enthusiasm for life and the ability to do enriching and enjoyable activities without fatigue or exhaustion from routine and required activities." American Council of Exercise The five components are muscular strength (think Chaturanga or arm balancing), muscular endurance (60 - 70 minutes of Vinyasa Flow yoga postures or Sun Salutes), cardiovascular endurance (Tibetan Rites or Updog/Downdog), flexibility (forward folds, Pigeon pose, ...), and body composition (lean body mass vs. body fat).

I can say that I am honestly more fit today at 53 years old with more energy, more enthusiasm, and a higher quality of life than I have ever had before. Many Saturdays I have taught THREE power yogas in a row from 5:30 - 10:15 in the morning. Yes, I was tired afterwards, but my energy level was still able to carry me through a day of activity. I also believe that my flexibility level prevents the aches and pains normally experienced by people over 50. The best part is that I absolutely love working out with yoga and afterwards have such peace and tranquility. What's fitness got to do with yoga? Absolutely everything!

Wednesday, June 8, 2011

How does yoga affect you? Enter your reason for a lottery drawing!

Pattabhi Jois says, “Yoga is possible for anybody who really wants it.”

Below are remarks by the famous athletes, musicians, and media stars who really want it.

The Philadelphia Eagles attended weekly yoga sessions starting in 1995. The Pittsburg Steelers are not far behind. The head strength & conditioning coach, Garret Giemont, has added hot yoga to the Steelers workouts.

Le Bron James, perhaps the most well-known player in the NBA, attributes his good health to his regular yoga practice.

Daylan Childress, Cincinnati Reds Pitcher. This baseball player uses yoga to relieve stresses in his body and cure back pain.

Many yoga poses can improve your stability and agility and your awareness of where your body is in space, says Sage Rountree, cycling/triathlon coach and author of The Athlete s Guide to Yoga. Those skills are enormously helpful in sports—just think of a golfer, whose swing depends on being able to sense where various body parts are and how they move in relation to one another.

I do some yoga every day – Gisele Bundehen, model

Evander Holyfield also is a devoted practitioner feels yoga helps him focus and says it improves your balance and body awareness.

I like yoga! - Spiderman, Toby Maguire

You have to learn to control your breath, that’s the essence of yoga. – Kareem Abdul-Jabbar

It’s reversing the age process. - Sting

Tim Thomas, The Boston Bruins and US Olympic goaltender says he "had no idea what [he] was getting [himself] into" and he was sweating within 5 minutes."My whole career has been about proving to people that I can play in the NHL and that I can be very successful in the NHL so yoga's part of that journey."

"I feel much better." –Gyneth Paltrow, who has a home studio where she practices 6 days a week

It puts you in the right place. – Meg Ryan

If you can remember to be connected to your breath and to move gracefully through life, then that allows a process that should bring you to enlightenment. – Russel Simmons, third richest figure in hip-hop

Yoga really purifies your organs and your blood. The real lesson yoga brings you is learning to be present. - Christy Turlington

It helps my game tremendously - Maria Sharapova, tennis player, "When I travel to tournaments I put the disk in my computer three or four times a week and do yoga for about an hour. It helps my flexibility and gets me more relaxed, especially after a good workout.

I enjoy it."Madonna is quoted as saying yoga is a metaphor for life. She credits aging well to yoga. With yoga sessions ranging from 90 to 180 minutes, Madonna knows the importance of intensity for improved health.

Helps become more physically aware – Nick Bollettierian, American tennis coach who is credited with developing many world-class champions, including Andre Agassi, Jim Courier, Monica Seles, and Mary Pierce.

Sarah Jessica Parker uses yoga “to balance life.”

Jennifer Aniston turned to yoga to help her though her relationships and busy schedule. She has a DVD called Yogalosophy ”she practices over an hour a day with a trainer It completely changed my life. The 42-year-old actress vowed to maintain her sexy figure by doing yoga moves, saying that she will "keep downward dogging until the fat lady sings."

Kareem Abdul Jabban, “You have to control your breath, that’s the essence of yoga too.”*****

E-mail me at to enter your name in the drawing!

Monday, June 6, 2011

Teen Yoga Starts Today, June 6th, at 4:00 pm

All of us have something that we don't like about our bodies. Men, women, children, and especially teens struggle at some time in their lives (perhaps all their lives) with body image. We are bombarded with Madison Avenue's media blitz that we should be perfect in every way - thin, beautiful, strong, muscular, handsome, athletic, intelligent, successful, and the list could go on and on. Oftentimes, this becomes an obsession with appearing perfect and encouraging self-rejection with stressful over dieting, over working out, or over fixation on the perfect appearance to the outside world. Teens seem to be especially vulnerable to compulsive behavior and feelings of self-hatred.

Yoga's message is all about nonviolence, ahimsa. This is built into the founding 8 principles of Astanga. It is what I like to refer to as the "Do good to yourself and others" section of Patanjali's Yoga Sutras. Ahimsa encourages nonviolence and moderation in our thoughts, speech, and action.

Accepting ourselves "as is" will be a challenge all of our lives, but it especially targets the teen years when conformity is at an all time high on our priority list. This does not mean that we quit striving for being the change that we want to see, but it does help us to let go of the constant thoughts of negativity that roam through our minds towards ourselves. Due to "thin" is "in," and "overweight people are simply lazy and unmotivated," girls and guys in the 12 to 20 range tend to overly restrict calorie intake by starving and sometimes roll over into the binge eating with the after-affects of purging through over exercising, vomiting, or use of laxatives.

"Besides offering emotional and spiritual support, yoga provides physiological help to reverse or minimize the long lasting effects of dieting, starving, or binge eating. For example, inversions are a young girl's best friend. They work by helping to balance the endocrine (glandular) system and stabilize blood pressure which can fall dangerously low if you are anorexic. Shoulderstand, a favorite among many teens, calms your nervous system and arrests the fight or flight response that chronic stress triggers in your body. Because it employs a chin lock, shoulderstand stabilizes your thyroid as well. Yoga's forward bends calm your adrenal glands, which work overtime when your body is under stress. Standing and balancing poses build strength and tone muscle. Twists and backbending postures activate and energize your body by causing your adrenal glands to work properly." The Women's Book of Yoga and Health by Linda Sparrow.

Our teen yoga will incorporate rock and roll popular music with sequences to strengthen and energize our bodies while benefitting our minds with acceptance and nonviolence towards ourselves. Even though it is intended for teenagers, adults who enjoy a faster paced music and shorter time period might like to try it as well. Our summer class is at 4:00 p.m. on Monday afternoons at Tranquility Yoga Studio in Owasso. Call 918-371-3841 for more information.

"Be the change that you want to see," but in your being learn to let go of unkindness in your thought life towards yourself concerning your body image, your stress level, and your actions. Only when we let go of these attachments can we really achieve true, lasting success.

Wednesday, June 1, 2011

Whatever the question is, the answer is ... MORE YOGA!

Whatever the question, the answer is...more yoga!
Yoga, in my opinion, is the best self-help treatment you can give yourself! A regular practice of yoga revitalizes every part of you, body, soul, and spirit. However, it takes time. In a world of microwave, instant fixes, and promises to lose 30 pounds in 2 weeks, yoga may seem slow; however, it is well worth the time it takes to change your appearance, your joint/body health, and your peace of mind. Consider this quotation concerning changing your habits.
"In the science of yoga, it is said that it takes 40 days to change a habit.
90 days to confirm the habit.
120 days for the new habit to become who you are.
Just as the steady dripping of water will eventually wear a hole in stone,
Little by little, step by step, you can change old habits.
Remember that old habit you want to change has been functioning as an internal pattern for a long time.
It will take a while for your body and brain to adjust to new patterns.
Give yourself some room to grow, and most of all,
Be kind to yourself."
K.I.S.S. Guide to Yoga

Tranquility Yoga Schedule for June - New Summer Classes ** Are 45 Minutes in Length; Regular Classes * in the Schedule are 65 Minutes
Join us Thursday evening, June 2, for Part 2 in Relieving Back Pain at 6:40 p.m.

Friday, June 3rd, at 5:30 p.m. - Difficulty Level 4-5
Power Yoga with Denise Austin flair *

Saturday, June 4th, at 7:00 a.m. - Difficulty Level 3
Sun Salutations to Energize and Awaken Your Body *
Coffee or Tea on the Patio option afterwards

Saturday, June 4th, at 9:00 a.m. - Difficulty Level 5
Power Yoga + Power Pilates *
Stability ball, weights, and power yoga

Sunday, June 5th at 2:30 p.m. - Difficulty Level 1
Beginner's Yoga with Standing Postures *
Lots of Instruction; Lots of Patience

Monday, June 6th, at 4:00 p.m. - Difficulty Level 2-3
Rock and Roll Yoga for Teens and/or Adults **

Monday, June 6th, at 6:30 p.m. - Difficulty Level 2 (Class Normally Meets at 5:30 p.m.)
Yoga for a Cure - Fundraiser for Cystic Fibrosis *
Brady's Battalion - Open Class for $10.00 donation

Tuesday, June 7th, at 9:00 a.m. - Difficulty Level 2-3
Vinyasa Flow - Happy Hamstrings and Hips **

Tuesday, June 7th, at 6:40 p.m. - Difficulty Level 2-3
Vinyasa Flow - Strengthening and Lengthening Lower Body *

Wednesday, June 8th, at 9:00 a.m. - Difficulty Level 1/2 to 1
Joint Health and Range of Movement Chair Class for Senior Citizens **

Wednesday, June 8th, at 10:30 a.m. - Difficulty Level 1
Pre-natal Yoga ** - please R.S.V.P. this class ahead of time

Thursday, June 9th, at 9:00 a.m. - Difficulty Level 2-3
Vinyasa Flow - Open Heart and Posture **

Thursday, June 9th, at 6:40 p.m. - Difficulty Level 2-3
Vinyasa Flow - Strengthening and Lengthening Upper Body *

Friday, June 10th, at 9:00 a.m. - Difficulty Level 1
Kid's Yoga with Story time, Role Playing, and Theme - Kindness **

Friday, June 10th, at 5:30 p.m. - Difficulty Level 4-5
Power Yoga with Kundalini Style *
Join us afterwards for our monthly potluck dinner!
Italian theme; bring dish and beverage of choice at 6:45.

Yoga creates a strong, flexible body. It builds muscle tone and helps to maintain a balanced metabolism. Yoga increases energy and helps you decrease stress. Relief from pain is experienced while calmness of mind and conscious breathing are taught.
Yoga doesn't cure everything, but it sure does help! Whatever the question, the answer is ... more yoga!

* = 65 minute class
** = 45 minute class

Cost is $45.00 Tranquility Punch Card for 8 Classes with an Expiration Date of one year. ($5.62 each class) Immediate family members can punch off the same card. Drop-in fee of $10.00 per class.

Small group or private lessons or trainings with personal certified trainer are $45.00 for one hour.

For more information: call 918-371-3841.

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