Health and Wellness

Enjoy live online workout and nutrition sessions.

Can't make a live session? Replay the videos plus access more nutrition, tennis skills, and activity ideas on our YouTube channel.

Live Workouts

Nutrition

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Fitness Channel

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LIVE ONLINE WORKOUTS

Weekly Zoom workouts with a variety of cardio, strength, stretching, tennis movements, and cool down.

CONTINUING IN AUGUST 2021

Weekly workouts will continue in August. We look forward to checking in with everyone and helping you get back in tennis shape for Fall clinics!

PAST ONLINE SESSIONS

WINTER WORKOUT REPLAYS

WORKOUT WITH MADDY REPLAYS

Workout 7 with Trevlyn

NUTRITION AND WELLNESS

Healthy eating ideas + how to best hydrate and fuel your body to optimize your tennis or workouts. Holistic Health Coach Patty Bergey shows us how to make healthy meals and snacks and even how to make your own sports drink!

WEDNESDAYS

5:30PM

Nutrition with Patty Bergey

Healthy Ways to Fuel Your Body

How to Stay Hydrated

Drinking plain water seem boring? Give your water a flavor boost with this simple tip.

Get more video tips here:

All About Hydration

Getting enough water every day is very important. Patty tells us why it’s important plus give us tips on how to get your 8 glasses of water each day.

How to Stay Hydrated Tip 1: Flavor Your Water

RECIPES

Short, no-cook ways to add protein and fiber to your diet and keep you full during the day!

Overnight Oats Recipe

Makes enough for 2 people

INGREDIENTS
1 cup of milk of choice (cow, soy, coconut, almond, oat)
1 cup of oats
1/4 tsp vanilla extract (optional)
1 teaspoon chia seeds
1 teaspoon maple syrup or raw honey

DIRECTIONS
Place all ingredients in a wide mouth mason jar or similar sized container with a tight lid. Mix well and place in the fridge for at least 6 hours or overnight.

CHOOSE YOUR FAVORITE TOPPINGS
Blueberries, raspberries, nuts, seeds, cinnamon, granola, sliced apples or bananas…you decide!

Mix it up and have fun with your oats. Send us your favorite topping ideas

Chocolate Peanut Butter Protein Balls

Ingredients:

1 1/2 cup Old Fashion Oats
1 cup Natural Peanut Butter
1/4 cup maple syrup or honey
2 scoops (60 grams) Chocolate protein powder
2 tablespoons chocolate chips

Cooking Tools:

Large bowl
Cookie scoop, small ice cream scoop, or tablespoon.
Measuring cups and spoons

Directions:

Place all ingredients (oats, peanut butter, maple syrup or honey, protein powder and chocolate chips) in a bowl.

Combine all ingredients. I find it easiest to use my hands (and its more f un that way too!). Keep mixing and it all comes together.

Now you are ready to make the Protein Balls grab your cookie scoop and form into small balls.

Store in an air- tight covered container in the fridge.

Breakfast Banana Split

Sugar Challenge Replays

Step 1: Read the Labels

Step 2: Swap Out One Sugary Drink Each Day

Step 4: Start Your Day with Protein

Step 6: Watch Out for Sugary Condiments

Step 7: Have a Healthy Sweet Treat

Step 8: Choose a Whole Food for a Snack

Sugar Challenge Worksheets

Use these worksheets to help you stay on track and take the steps to reduce sugar.

STEP 1: LOOK FOR ADDED SUGAR

STEP 2: SWAP OUT ONE SUGARY DRINK

STEP 3: LOOK FOR ADDED SUGAR IN *HEALTHY* FOODS

STEP 4: ADD SOME PROTEIN TO YOUR BREAKFAST

STEP 5: HANDLE SUGAR CRAVINGS

STEP 6: WATCH OUT FOR SUGAR IN CONDIMENTS

STEP 7: CHOOSE A WHOLE FOOD FOR A SNACK

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