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Take time for you

Do you feel like you have been sprinting a marathon every day for the last three weeks and suddenly you could no longer keep sprinting and it felt like you hit a wall? I am here to tell you, you are not alone and there are little things you can do to help prevent this from happening again. Hitting a wall is a term used more often in the endurance sports world. This is when glucose stores are depleted, your body chemistry is no longer firing properly and you literally can’t run anymore – you hit the wall, also known as ‘bonking’. How does one prevent from bonking? Well, athletes focus on more frequent energy intake for more sustained energy during long bouts of intense endurance activity. So, then how does one fend of bonking in life? Perhaps it’s not so different; to avoid bonking in life we have to remind ourselves to take more frequent moments for yourself during our day and weeks, to consciously tell ourselves to slow down, reflect, rest, and even fully disconnect. The key is to allow ourselves to do this without feeling bad for taking that time for you. By doing this you aren’t losing ground, you are actually setting yourself up to be able to continue to thrive for longer. Now is the time to start holding yourself accountable in taking time for you. You are doing great and to keep doing that, you also need to be there for yourself so you can continue to bet there for everyone else. 

Written by Traci Marie Wagner

Saturday Morning Coffee Empower Hour with Traci Marie

Join Traci Saturday mornings at 9:30 a.m. starting April 18 for her Coffee Empower Hour. " This is a time to build each other up, connect, inspire, drink coffee and share your thoughts. I will pick a general topic and lightly guide the conversation. Bring your coffee, stay in your PJ's, this is a judgment-free zone for all. I look forward to seeing you next Saturday!" - Traci Marie 

To join:

Register in advance at:

After registering, you will receive a confirmation email containing information about joining the meeting.

Now available for purchase, at-home training programs designed by our coaches for you to do on your own. 

Kim Beach has designed this two-phase hiking strength and endurance program that includes mobility exercises and stretches geared towards hiking. For $35 you will get access to 20+ exercise demonstrations made by Kim plus her insider trainer tips. This training program will have you ready for hiking the High Peaks in four weeks!

To purchase this four-week program log in to your online account at: 

  • Log in to your account by going to

  • Click on “new user register” 

  • If you don't know. your member ID, enter your email address that is on file with us and you will get an email. Or - contact April and Liz at

  • Create your new account and then follow the steps.


“Take A Hike”: Four Reasons You Should Explore Outside 

By Kim Beach, CPT, CES

With the gym being closed, we have all had to figure out different ways to move and stay active. Why not consider heading outdoors to get your workout in?  Here are four reasons why you should grab your hiking boots, some water, and head outside:

1. To Exercise

This might be an obvious reason but hiking will improve your overall health and fitness. On top of increasing strength and endurance, hiking can help to reduce blood pressure and cholesterol. Thus, decreasing your risk of heart disease.

2. It’s free and you need minimal equipment.

Most local trails are free to access and hiking requires little equipment. In terms of equipment, make sure you’re wearing proper, supportive footwear and have water. Depending on the length of the hike, food, additional layers of clothing, a map, flashlight, and extra supplies are recommended. If you’re planning on heading out hiking soon, check out the ADK Mountain Club or the DEC’s website for trail information as trail conditions and weather can be variable this time of year. 

3. The Views

The view is your well- earned reward after a hike. Hiking will take you to places that you don’t experience every day. In fact, you can hike the same trail repeatedly, and the view at the top will always be different. But with 46 high peaks and a countless number of smaller hikes and trails, the view opportunities are endless!

4. Time to Disconnect

We live in a world where we are constantly connected. Even now, we might be connected to a screen more due to working from home, calling friends on Zoom, or watching the news for COVID-19 updates. Getting outside for a hike allows us to disconnect from what’s going on and connect with ourselves and nature, which helps to reduce stress and anxiety.

Stay tuned for the High Peaks Training Guide, which is live on Monday! This four-week strength and conditioning program will increase your strength and endurance for hiking this season. This program includes a two-phase workout program, a series of mobility exercises and stretches geared towards hikers, and 20-plus video exercise demonstrations!

We now have something for our Water Exercise Members!

Chair Exercise with Sheila Decker on Mondays at 4 p.m.

In this gentle, slow-paced class we will use a chair to develop strength, balance, and flexibility. This class is suitable for anyone who wants to improve their fitness but is limited by pain, mobility, or inability to stand for long periods of time. Using a chair for support will let us exercise in a safe, controlled manner and concentrate on specific movements without having to worry about balance or coordination. Modifications will be available so that you can challenge yourself no matter what level of fitness you are at currently.

A Conversation with Ultra-Marathon Runner, Sarah Keyes

OnTuesday, April 21st at 3 p.m.Sarah will be joining Traci Marie for a conversation about how to overcome moments in life when your world seemingly turns upside down. How loss can be turned into success. How when life hands you lemons, you can turn them into chocolate cake. Sarah has an inspirational way of looking at things when they don't go as planned. At a time where everyone is experiencing a sense of loss in some capacity, Sarah explains how "It is okay to not feel okay. It is okay to cry. To feel sad.". She has experienced loss in more than one way over the years with racing and life. She also has discovered the secrets of finding those silver linings when things don't go as planned. Her experiences and thought process in times of upheaval will be sure to help you find a sense of normalcy in your own life when everything has changed. A glimpse into how to let failures or losses guide you and show you to new beginnings instead of endings. 

To register: 

When: Apr 21, 2020 03:00 PM Eastern Time (US and Canada) 

Register in advance for this meeting:

After registering, you will receive a confirmation email containing information about joining the meeting.

Invest in your future by investing in ours...

Now you can donate to Adirondack Health Medical Fitness Center by logging into your online member account at, or by

We will not be charging membership dues or access to our online group fitness classes for the duration of our closure. Our staff will continue to be there for you in every way possible - we strive to be your stability in a time of uncertainty. 

From April's Kitchen To Yours

"My favorite breakfast oatmeal bake recipe." - April 

Combine the almond milk, eggs, honey, protein powder, and vanilla. Put the Oats in a medium-size mixing bowl and pour the liquid combination over top. Soak the oats for 30-minutes, then add the fruit and nuts and mix well. Grease a 9 x 13 glass pan with coconut oil. Bake in a preheated 350-degree oven for 25-30 minutes. Makes eight servings in reheats really well.  Joni Gerken breaks it down: I divided it into six servings as the picture shows. I used 2 tsp coconut oil for greasing the pan. I used the Premier Protein brand for the protein powder, which has 30g protein and 150 calories (a different protein brand would certainly influence total nutrition).  1 Serving: 298 calories 14 g protein 40 g carbohydrates 4 g fiber 12 g fat Nutrition tidbit: Combining carbohydrates with proteins at meals creates sustainable energy and keeps you satiated longer. The fiber from the whole grains and fruits further influences this by slowing down digestion and absorption of the carbohydrates to avoid blood sugar spikes. This is very important for blood sugar control for people with diabetes but also helps those without diabetes to stay energized as well as reduce overall calorie intake due to satiety.

For more information on dietary counseling contact Joni Gerken at 518-359-8854. Joni is now offering online counseling. 

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