We are pleased to announce the addition of a new class at our Concord location.
Starting Monday December 14th we will be bringing the energy and excitement of the 5:00am class to our Concord Dance Academy location.
Spread the word and earn yourself some Referral Rewards!
To register please click here
If you have question, please click here to contact us!
Just wanted to update you on the latest Referral Rewards… Thank-you to everyone who spreads the word – these members have made it pay off – as in $50 bills!
Erica and Kerrie for referring Natalie
Victoria for referring Kim
Mela for referring Diane
Patty for referring Kathy
Elizabeth for referring Victor
Denise & Don for referring Stacy
and Jessica earned $100 for referring Jane & Jodi!
Thank-you very much, and keep Making It Happen!!
November 21st
8:30 apple, spinach, hard boiled egg, ¾ cup steel cut oats
10:30 celery, almond butter
12:30 2 ounces cheddar cheese, sliced peppers, tomatoe, 2 ounces turkey
3:30 ¼ cup almond, cucumbers
5:30 1 slice chicken ranch calzone
8:00 chocolate protein pudding
November 22nd
7:30 UMP vanilla blueberry shake
11:30 3 slices roast beef, 1 wrap, lettuce, green and red peppers, red onion, 1 slice provolone
4:45 beef stew with onion, carrots, and celery
7:45 chocolate protein pudding
November 23rd
5AM UMP shake
7:45 green peppers, banana, 1 slice provolone cheese, 2 eggs
11;30 provolone cheese, cucumbers
12:15 zuchini lasagna- Fantastic, thanks Denise!
2:00 celery, cucumbers, 1/3 cup hummus
5:15 Thai ground beef
November 16th
5 AM UMP shake
7:35 3 hard boiled eggs, 1 apple scone, handful of spinach
10:40 green peppers, almond
12:40 5 ounces turkey, red peppers
2:45 slice of provolone cheese, romaine lettuce
5:30 stir fry beef with broccoli about 41/2 ounces of beef
November 17th
5 AM UMP shake
7:45 4 eggs, spinach, and one apple (still love it)
10:30 green peppers, ¼ cup of hummus
12:30 4 ounces of turkey, romaine lettuce, 1 Tablespoon of olive oil dressing
3 provolone cheese, and cucumbers
5:15 white chili, 13/4 cup
November 18th
8 AM 4 eggs, spinach, and one apple
10 ¼ cup of almonds, raisins, and celery
12:45 1 cup of white chili
2:30 hard boiled egg and carrots
5:40 4 ounces of turkey, spinach salad, 1 Tablespoon olive oil dressing
November 19th
5 AM UMP shake
7:40 hard boiled egg, handful of spinach
10:45 provolone cheese, red peppers
12:30 3 ounces of beef, with broccoli, garlic, onion, and carrots
3:15 almond butter on celery
5:30 beef stew (about 3 ounces of beef), celery, onion, carrot, 1 whole wheat biscuit, spinach salad, 1 Tablespoon olive oil dressing
November 20, 2009
5AM UMP shake
7:15 tacos—Thank you I.F.T. and Dan! They were great.
Beef, lettuce, carrots, celery, onion, tomatoe, cheese, 1 pita pocket, red, yellow, and green peppers
10:15 hard boiled egg, ½ banana, ½ slice of pumpkin bread
12 ½ pita sandwich (turkey, cheese, pickle, lettuce), hard boiled egg, apple
2:45 banana, spinach salad
My plans for the rest of the day include
5:15 Thai ground beef (burger, cabbage, carrots, onion, green peppers, peanut sauce)
8:30 UMP pudding (vanilla protein with ½ cup yogurt)
November 12th
5AM UMP shake
8:30 4 eggs, 1 cup oatmeal, green peppers
10:30 celery with almond butter
12:30 1.75 cups of black beans and rice, lettuce salad with 1 Tablespoon of olive oil dressing
2:30 carrots and ¼ cup hummus
5:15 4 ounces of turkey, butternut squash, applesauce, sweet potatoe
November 13th
5 AM UMP shake
7:45 4 eggs, 1 apple, spinach
10:35 cucumber and ¼ cup hummus
12:30 4 slices turkey 4 slices of ham sandwich, with lettuce, 1 slice of bread, 2 slices of provolone cheese, brown mustard, carrot sticks, celery sticks, green peppers and red peppers
2:30 green and red peppers, cheese
5: 20 Shirataki noodles (Thanks Anna!), tomatoe sauce, and ground venison.
My favorite breakfast lately has been what I ate this AM. YUM! I mean fantastic! Really good. We passed it along awhile ago in a blog. You need to try it.
November 14th
7 AM hard boiled egg, UMP shake, 1 cup of coffee
11:30 3 slicesTurkey and 3 slices ham rolled up with 2 slices of provolone romaine lettuce and brown mustard.
1:30 apple with almond butter
3;30 green peppers, cucumbers ¼ cup hummus
5:30 5 ounces of turkey, acorn squash, spinach salad,
7:00 yogurt, ½ scoop UMP blueberries
November 15th
5AM UMP shake
7:30 4 eggs, apple, spinach
11:15 Taco salad ground beef, salsa, lettuce, cheddar cheese
2:30 green peppers, ¼ cup hummus
5:15 4 ounces turkey, spinach 1 Tablespoon olive oil dressing, 1 hard boiled egg
This holiday season I will tie bells to my shoelaces and dust off my reindeer antlers as I participate in the Jingle Bell Run/Walk® for Arthritis, a 5K fun run/walk to benefit the Arthritis Foundation. While we are running we also want to raise money to help for Carrie’s Kids.
Carrie Cates lived in NH for many years, and had moved to Florida with her 5 children to be near her parents. Back when I ran my daycare I used to care for Carrie’s children. We caught up with her again at last years Jingle Bell Run, as Carrie had become an avid runner. She was one of those people who lit up the room with her smile, and it was nice to chat as we hadn’t seen her in a few years.
Carrie was killed October 12, 2009 by a hit and run driver while running. Carrie had planned to fly up to run the Jingle Bell run again this year. We want to carry on her legacy of helping the Arthritis Foundation, but we want to go the extra mile and help Carrie’s children as well. To raise funds area businesses are donating funds to help produce a t-shirt in honor of Carrie, and all the proceeds from the sale of these shirts will go directly to the kids.
Please join us and Run or Walk the Jingle Bell Run. Support the Arthritis Foundation any way you can but please contact me or Monica Apgar to purchase a shirt to wear at the race.
The link 
to our team page is:
The cost of the shirt to help Carrie’s Kids is $10. The check can be made out to James Green, c/o “Cates Family Fund” (write on check).
Please post the link to this blog on your Facebook, Twitter, and wherever else you can to spread the word!
Thank-you, and we will see you there!
Nancy
The leader of the pack, “The Incredibly Fit Tim”, along with his sidekick in crime, Dan surprised the 6:15 class with these shirts. Both of these guys have inspired the class to push hard each training session. During the summer they led the pack in running The Hill. Now that the frost has kept them off the slippery slope they volunteer to do a 1/2 mile run after each class. On their own time they are kicking it up a notch and Making It Happen!
Thank you guys. I’ll wear my shirt with pride.
November 12th
5AM UMP shake
8:30 4 eggs, 1 cup oatmeal, green peppers
10:30 celery with almond butter
12:30 1.75 cups of black beans and rice, lettuce salad with 1 Tablespoon of olive oil dressing
2:30 carrots and ¼ cup hummus
5:15 4 ounces of turkey, butternut squash, applesauce, sweet potatoe
November 13th
5 AM UMP shake
7:45 4 eggs, 1 apple, spinach
10:35 cucumber and ¼ cup hummus
12:30 turkey sandwich, with lettuce, tomatoe,
2:30 green and red peppers, cheese
5: 20 Shirataki noodles (Thanks Anna!), tomatoe sauce, and ground venison.
My favorite breakfast lately has been what I ate this AM. YUM! I mean fantastic! Really good. We passed it along awhile ago in a blog. You need to try it.
November 10, 2009
5 UMP shake during workout
8:30 4 eggs, ¾ cup oatmeal with 1 Tablespoon elderberry jam, green pepper
10:30 celery almonds
12:30 6 ounces chicken, sweet potatoe, salad, cauliflower and broccoli mix
2:30 ¼ cup hummus, apple, carrots
5:30 4 ½ ounces of venison meatballs, tomatoe sauce, spaghetti squash
During the 21 Challenge a protein shake alone would not count as a compliant meal/snack since it does not contain veggies. I do not count the shake I drink during my training as part of my meals or snacks. In other words I make sure I get 5-6 meals/snacks on top of the protein shake that I have at 5 AM. To make my protein shake compliant I would have to add veggies.
November 11th
8:30 4 eggs, spinach, apple, waffle with 1 Tablespoon elderberry jam on top and ½ Tablespoon of butter
10:30 ¼ cup hummus, green pepper, carrot
12:30 salad, apple, 4 ounces of chicken, almonds, 1 Tablespoon of olive oil dressing
2:45 2 ounces of turkey, celery
5 5ounces of turkey, butternut squash, applesauce, 1 Tablespoon cranberry sauce, 1 teaspoon butter
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