Sadly fitness class is slowly coming to an end.

     I came into this class with a couple goals in mind. Learning how to properly and safely work out, and being able to finish the 10k run at a decent time. I am very thankful for the great class and wonderful teach I was given in order to fulfil these goals with, I would not have been motivated or encouraged without them.
    Although you could have a good laugh and have fun, "most" the time the intensity was at a good level and motivation was too. Our class functioned very well and Ms. Port was great at keeping the class together and working.
    I really appreciate the amount of effort Ms. Port put into this course with the field trips and also teach us great workout methods to use in our own personal fitness. I enjoyed working out with my own activities throughout the week and I am very glad Ms. Port gave us this freedom.

    Could not have asked for a better class/teacher to workout with in this course and hope I can be just as lucky next year.

Homemade protein muffins.

This is a fun/easy way to get a great source of protein in you. This is a helpful website to choose a recipe (http://www.yummly.com/recipes/healthy-protein-muffins), as there is many choice and variety to choose from.

(http://www.southerninlaw.com/2012/08/banana-protein-muffins-recipe-gluten-free-vegan-healthy.html)

These are always great to have as a quick snack or a healthy dessert. Here are some that look absolutely  delicious and healthy!

Banana Protein Muffins

Ingredients

• 11/2 cups flour
• 1/4 cup sugar substitute (Splenda)
• 2 tsps baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1/2 tsp cinnamon
• 2 egg whites
• 3 bananas (ripe & mashed)
• 1/3 cup skim milk (I use Lactaid Fat Free Milk)
• 1 cup applesauce (Sugar Free)
• 4 tbsps protein powder (I use 4 scoops Vanilla Whey Protein)
• 1 cup walnuts (chopped)

Nice and easy, and very satisfying once made! 

Protein Pumpkin Muffins

Ingredients

• 1 cup oats (dry)
• 2 scoops whey protein powder (1 servings worth)
• 11/4 tsps baking powder
• 1/2 tsp baking soda
• 1/2 tsp cinnamon
• 2 egg whites
• 1/2 cup canned pumpkin
• 1/4 cup applesauce (unsweetened)
• sugar substitute
• stevia

If you love pumpkin as much as I do, then these are just perfect for you!

Check out more protein filled muffins at http://www.yummly.com/recipes/healthy-protein-muffins

Interval training 

Interval training is a physical training that consists of low-high intensity workouts. Interval training focus's on cardiovascular workouts; running, rowing and cycling. It is an excellent way to train for sports events and sports in general. 

Interval training concentrates on improving one's aerobic capacity. This is especially good for runners and cyclists, as it increases the length you can workout with varying intensities. 

There are many ways you can construct your interval training:

-sprints then walking back (sprint 100m and walk 50-80m)

-skipping at low to high intensities (1-2 mins each)

-jogging at different inclines and intensities 

All in all, interval training is an easy way to improve your cardiovascular system and your aerobic capacity.

Circuit Training

Circuit training targets building strength and muscular endurance. The program was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England. 

Before actually starting your exercise you must set up each station in your circuit. Be careful to choose a smart exercise that you are able to repeat effectively until the next station. At each station you must give 100% effort and be sure to have only short breaks in between each station (10-15 seconds). Repeat the circuit 3-5 times with a 2 minute break in between circuits. 

Watch this video for more instructional help: 8 station fat burning circuit

Try setting up your own circuit. No gym or special equipment is needed. If you are not sure what exercise to include take some from this list.

Upper-body

• Squat ups
• Bench dips
• Back extensions
• Pull ups
• Medicine ball chest pass
• Bench lift
• Inclined press up

Core & trunk

• Sit ups (lower abdominals)
• Stomach crunch (upper abdominals)
• Back extension chest raise

Lower-body

• Squat jumps
• Compass jumps
• Astride jumps
• Step ups
• Shuttle runs
• Hopping shuttles
• Bench squat

Total-body

• Burpees
• Treadmills
• Squat thrusts
• Skipping

(taken from wikipedia)