Valley Fitness Kickboxing

NUTRITION TIP!
Make sure you are getting in your protein! Weather you want to burn more body fat or build muscle mass, you have to eat enough protein.

Make sure you are having a serving of protein with every meal. Here are some ideas for high protein snacks to help you hit your protein goals!:)

Misty
-Where are you from: born in Idaho, lived in AZ since 6 yrs old
-Favorite Hobby: doing puzzles; I'm an old soul
Celebrity crush: The Rock! That body 😍 and he's a good human.
-Favorite movie: Hope Floats; I'm a hopeless romantic
-Best place You've traveled: Australia and New Zealand.

Zach
-Where are you from: born in Missouri and moved a lot when I was younger. My mom was in Air Force. I've lived in AZ since I was 8 years old.
-Favorite Junk food/Dessert: pumpkin pie. I can't wait for Thanksgiving.
-Favorite movie: I've been a Star Wars fan since I was little. Saw the movies when I was six and loved them.
-Best Place you traveled: I love going up to Seattle to see my extended family. The weather and nature there is amazing!

On the go after class? Or just want a really delicious protein drink? Grab a Fairlife chocolate protein on your way out next class!!

Happy Wednesday!!
We are starting our weekly member spotlight so we can get to know each other better! First up is Ami! She always has a smile on her face😁 She comes to a few classes in the week as well as personal training! Say Hi to Ami next time you’re at the gym!!🤜🥊

Make sure to get your protein in after you workout!!
➡️If you are on-the-go try a protein shake, hard boiled eggs, or (my favorite) a low fat meat stick like Chomps turkey sticks!
➡️ If you are headed home after class ideally have some meal prep or come home and have a protein source like chicken with a complex carb and some veggies!

Let’s refuel our bodies so we can keep working hard👊

Bring your pet to the gym day!!!🤪

JUST KIDDING! That would be a terrible idea. But you can still come! 4 & 5:30 tonight! Mitt work in the 5:30 class😎😄 see you there!

Every Friday! Use this class to slow things down and perfect your punches and kicks!

GOODBYE JESS! Jess is moving back to the Northwest to pursue her nursing career (she delivers babies for a living, how cool!) and we wanted to say a huge “THANK YOU” for all she has given to our little gym. She has been such an amazing coach! Super energetic, inspiring, and always supportive. In addition, she has been such a positive and helpful person, always willing to pick up an extra shift and always with a smile on her face. Have you ever known a person who is always in a great mood, and kind of seems to have everything all figured out? That is Jess! She is truly a good person in every sense! She may be young, but she is a wise and generous soul, and we are all lucky that we got to be around her, even if it was only for a short amount time. We wish her all the luck in the world and expect big things! Thank you Jess!

HEADS UP- we will be closed this Monday 9/4 for Labor Day. Normal schedule Tuesday!

Madisyn is going off to NAU to peruse a degree in Physical Therapy. Her and her dad have been coming for over a year and we wanted to recognize their commitment to kickboxing but also, just how cool it is to see a Father and Daughter working out together. Good luck up In Lumberjack country Madisyn! We will see you soon!! 🥊🪵🪓

You can reword it a little

the 6 AM crowd. They’re like the cool kids table at lunch that you hope invite you to sit with them🤣🤣

YOU ARE INVITED! There is no better way to start your day!!

Our Air Conditioner guy paid us a visit today and got things back on track. No more 90 degree Kickboxing! Thank you for hanging with us🥊

Use the last few weeks of summer to focus on yourself, it’s never too late! For 60 days, commit to a workout and meal plan created just for you! As well as weekly personal training sessions to dial in on your fitness goals. Come talk to us at the front desk at let’s start your 60 day Shred!!

Pearl is wrapped and ready for class!🤪 Are YOU?!

The gym will be CLOSED next Tuesday to celebrate Independence Day!

HAPPY FRIDAY!!🎉 if you are contemplating coming to class Saturday… DO IT!! It’s going to be a good one!

1️⃣Eating Protein Promotes Muscle Gain
-When you perform strenuous exercise, tiny tears form in your muscles. For these micro-tears to heal and create new muscle, your body requires amino acids—which protein has in abundance. Replenishing with dietary protein helps the body build muscle back stronger and larger post-exercise.
2️⃣ Eating Protein May Help You Recover From Fatigue
-Some research indicates that eating protein after a workout could keep you from feeling wiped out on your way home from the gym.
3️⃣ Eating Protein Boosts Metabolism and Supports Weight Loss
-If weight loss is one of your goals for exercise, you may want to go the extra mile by adding protein after a run or cycling session. “No matter which time of the day, eating protein can help support a healthy metabolism,” says Manaker. “It takes more calories to break down protein versus carbs, and protein has a satiety factor as well.”
4️⃣ Eating Protein Helps Prevent Injury
-It’s long been known that a high-protein diet helps wounds heal more quickly.4 And according to a 2022 research review, consuming enough protein is also associated with maintaining lean muscle mass, which in turn supports strength, power, balance, and exercise tolerance—all of which can reduce the likelihood of injury.
Resource: verywellfit.com

WE LOVE OUR COACHES!(missing Jess^)Who’s class do we think will be the hardest this week?!😈

FRIDAY 4pm was FIRE🔥💥 kicking off the weekend right!!

The vibes in the 6am class>>😎if you know, you know! If you were waiting for a sign, here it is…Take the 6am tomorrow with Jolene, you won’t regret it!💥🥊