Spraggins Fitness

Merry Christmas & Happy Holidays to our fitness family!

Saturday stairs. Hill repeats & stair repeats = a great start to the weekend! Nice job to the morning crew who put in the work 💪🏼👏🏼 & (not pictured because she was so speedy she got done early😉)!!

It’s not everyday my clients come in just ready to advertise😂🤣. Thanks, Virginia (68 years young & wears it well)!!

https://apple.news/ASis7xQe3SSGPfiHZBag0Rw

What foods you really need to eat to reduce inflammation — National Geographic Inflammation diets have been trendy for a long time. But new research is revealing exactly how your diet can affect the gut microbiome—and ultimately ward off chronic disease.

Sunday morning run. Started pre-sunrise, ended in beautiful morning light. Sometimes you need to channel that inner champion to get it done🏃🏻‍♀️

1st ever Spraggins Fitness Turkey Trot was a success! Thank you to all who came out & participated! Beautiful day for a walk/run☀️. Feeling grateful for such a lovely local fitness community🙏🏼. Happy Thanksgiving🦃🦃

Come out & join us for a Fun Run/Walk on Thanksgiving Day! 2 miles, meet @ Lowman Beach Park in West Seattle. All family/friends are welcome to join us for a fun community fitness event! Check out the details @ http://spragginsfitness.com/turkey-trot

Want a quick, simple, high intensity workout that takes less than 15 minutes & helps improve your VO2max? Try the Sugar Cane workout (named after trainer Kenny Cane): choose your mode of cardio (running on a track, rower, bike, or versa climber). Start with an easy warmup. Step 1: Go as fast as you can for 2 minutes. Note the distance. Take 2 minutes rest.
Step 2: Go as fast as you can for the distance you achieved in Step 1. Note the time it takes you to get there. Rest 2 minutes.
Step 3: Go as far as you can in the time (duration) you noted in Step 2, & try to beat the distance you achieved in Step 1. Cooldown. Try adding this workout into your routine every 1-3 weeks to improve your VO2 max! This works great on a track if are able to run, but will also work using a stationary bike, rowing machine, or even versa climber.

Great PNW hike recommendation. Mt. Townsend on the Olympic peninsula, trailhead 40 minute drive from Quilcene. Beautiful views, ridge climb, steady elevation gain. Many trails to choose from, upper or lower trailhead, distance will vary. Hiked early October 2023, had a clear day to see a great 360 degree view of Seattle, Canada, Mt. Baker, Mt. Rainier. Highly recommend.