Countryside Fitness & Day Spa

At Countryside Country Club we support the Fighters,Survivors and Honoring the Taken.
Never Quit and give up HOPE💕
Wear your Pink to classes to support breast cancer awareness month. 💕

Kids Etiquette and Manners Class Day 2. Tonight was our Dress Up Formal Night. Thank you to Chef Jeff and team for preparing the kids a 5 Course Meal. Of course the Chocolate Cake was the favorite.

Mamaste Mother’s Day Yoga Workshop with Bridget was such a great way to celebrate mom.

Yes! I am back and ready for action. I can’t wait to see your smiling sweaty faces again. Let’s do this 👍
Tuesday 10:00 am

Time to put your fitness skills to the test with this Thursday Full Body HIIT challenge! How many rounds can you handle?

Get ready to March into spring with your lucky seven Friday workout.

Complete seven rounds of each exercise for time. Time your first round and try to beat each one.

7Jump squats.
7 push-ups
7 sit ups
7 plank jacks
7 Seven skaters each leg
7 lunges each leg
7 jumping jacks


February is Heart Health Month ❤️.

Take care of your heart ❤️ 80% of our heart issues are preventable. None of us can avoid genetic factors such as family history, age and race, but you can boost your odds of having a healthy heart by :
❤️Starting to increase an exercise program to strengthen your heart muscle
❤️Getting a physical to learn your current numbers for cholesterol, blood pressure and blood sugar
❤️Consistently choosing nutritious foods over junk food
❤️Quit using to***co and drugs
❤️Lose weight
❤️Reduce your stress
❤️Get proper sleep
You may be reluctant to go to a gym, or trying to change your lifestyles. Ask yourself, “how do I want to be in five years?” in other words, use today to help you achieve your vision for tomorrow, and your results will be a stronger and healthier heart.
Go Red !❤️❤️❤️❤️

February is take care of your heart ❤️ month.

My family history with heart disease is very prevalent. So taking care of my heart is very important to me and making sure everyone around me knows how important it is for them also to keep themselves heart healthy.
Keep your heart ❤️ healthy by good nutrition, exercise and proper sleep. ❤️❤️❤️❤️❤️❤️❤️❤️

Please know your warning signs of a stroke and heart attacks. It could save a life.

Stroke Symptoms
By learning and sharing the F.A.S.T. warning signs, you just might save a life from stroke.
Call 911 if these signs are present
F.A.S.T. Warning Signs
Use the letters in F.A.S.T. to spot a Stroke.

F = Face Drooping – Does one side of the face droop or is it numb? Ask the person to smile. Is the person's smile uneven?
A = Arm Weakness – Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?
S = Speech Difficulty – Is speech slurred?
T = Time to call 911
Other Stroke Symptoms
Watch for Sudden:

NUMBNESS or weakness of face, arm, or leg, especially on one side of the body
CONFUSION, trouble speaking or understanding speech
TROUBLE SEEING in one or both eyes
TROUBLE WALKING, dizziness, loss of balance or coordination
SEVERE HEADACHE with no known cause.

Warning Signs of a Heart Attack.
Catch the signs early
Don’t wait to get help if you experience any heart attack warning signs. Some heart attacks are sudden and intense, but others start slowly, with mild pain or discomfort. Pay attention to your body and call 911 if you experience:

Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes – or it may go away and then return. It can feel like uncomfortable pressure, squeezing, fullness or pain.
Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
Shortness of breath. This can occur with or without chest discomfort.
Other signs. Other possible signs include breaking out in a cold sweat, nausea or lightheadedness.
Symptoms vary between men and women
As with men, women’s most common heart attack symptom is chest pain (angina) or discomfort. But women may experience other symptoms that are typically less associated with heart attack, such as shortness of breath, nausea/vomiting, and back or jaw pain.

Learn about the warning signs of heart attack in women.

Don’t hesitate to call 911
Learn the signs of heart attack and, even if you’re not sure it’s a heart attack, have it checked out.

Minutes matter. Fast action can save lives – maybe your own.

Call 911 if you experience heart attack warning signs. It's almost always the fastest way to get lifesaving help.

We have completed our first month of 2024.
Now is the time to keep moving forward and reach your goals. You have 11 more months to make this year great, don’t quit now.
You can do it and if you feel like you need a little push we are here to support your goals. Group fitness classes, personal training, cardio equipment and a gym full of weights.
We are happy to help just ask 😊

You know that feeling when you have done everything right you step on the scale and 🤦‍♀️ you have gained some pounds.
Your weigh can fluctuate from one to five pounds. This weight is only temporary. If the weight increases keep going up this could lead to weight gain that will be much harder to lose.
Drink plenty of water, watch your sodium intake and monitor you carbohydrates. Remember exercise is a key factor to your weight loss journey. When you build muscle you may also see a weight gain but a loss in body fat.

Wednesday Workout Challenge:
Full body Tabata workout
Repeat each circuit 3X
#1
20 second jumping jacks
Rest 10 seconds
20 second high knees
Rest 10 seconds

#2
20 second jump rope
Rest 10 seconds
20 second bicep curls
Rest 10 seconds

#3
20 second squats
Rest 10 seconds
20 second push-ups
Rest 10 seconds

#4
20 second shoulder press
Rest 10 seconds
20 second chest press
Rest 10 seconds

#5
20 second tricep kickbacks
Rest 10 seconds
20 second one arm row *each side
Rest 10 seconds

#6
20 second bicycle crunches
Rest 10 seconds
20 second leg lifts
Rest 10 seconds 
Repeat each circuit 3x or more!