Here is a great recovery shake to jump start the rest of your day after your morning workout. It has espresso for the jolt you may need early in the morning, potassium, omega 3s, protein for recovery and some delicious dark Chocolate for antioxidants.
What you need:
1 and 1/2 cup ice
2 shots espresso
1 scoop vanilla protein powder
1 tsp flax seed oil
3/4 cup Chocolate milk can use dairy, soy or almond
1 tsp Hershey's special dark baking Chocolate powder
Make espresso and allow to cool (If you don't have an espresso machine, don't worry. Just use 2 oz of really strong coffee or use you Keurig on the smallest setting).
This fits in a magic blender perfectly so just assemble all ingredients listed above and mix!
Now sip, gulp, and enjoy!
Recipe curtesy of trainer John W!
Join us this upcoming weekend for our member appreciation weekend! Enjoy massages, fitness, chiropractic work, and much more!
Attention Ravenwood members! Starting tomorrow we are going to implement themed posts for each day of the week. We are always looking for ways to help you all in your fitness journeys and share our information as a community. These posts will help you reach your fitness goals with our philosophy of holistic health. If you would like to contribute your favorite recipes or tips, please feel free to email us at email@example.com.
Meal Prep Monday
One highlighted meal that you can prepare on Monday and eat throughout the week.
Great workout t-shirts that we see around the gym. If you would like to have your t-shirt featured, you can submit it to the email above.
TV Workout Wednesday!
Workouts designed to be done during your favorite TV shows.
Fun Interviews with our Trainers and Instructors featuring their favorite exercises, tips, meals, and inspirational quotes.
Fit Friday Tips
Fitness and health tips that will not only keep you on track during the weekend, but for the rest of your life.
Healthy Snack Saturday
Yummy and healthy snacks from trainers and members!
Relax each Sunday with a new smoothie recipe that will leave you satisfied and cooled off this summer.
Don't forget that every January in addition to your monthly membership fee there is the $25 Annual Processing Fee (per member)- this occurs regardless of a membership freeze, if you are a Family Add-on to a primary membership, and even if it is your final month of billing. Your Initial Processing Fee (when you joined) pays for getting you set up in the computer system, paperwork, membership card, and commission for the staff. Your Annual Processing Fee occurs every January and a small portion goes towards paying the fees associated with the monthly automatic debit (but does not to cover it by a long shot) and the majority goes towards club upgrades. We are proud that we have been able to continue to upgrade the gym while keeping your monthly rates the same and not engage in yearly rate increases. Since last year we have invested in:
RFC staff. We want to share our fitness knowledge with you!