Cannon Fitness

Cannon Fitness Expanding!

Cannon Fitness is Expanding!

An awesome say begins with an awesome morning. And we are making it easier for you to start your day that way. Old Southwest Reno we are coming your way!

We are looking for 8 women to join us beginning October 19th-November 20th at our new location, Plumas Gym. Classes 5 days a week including Cannon Core, BOOM Camp, and Yoga.

Registration for all classes begins September 21st

to register or for more information on our classes go to www.cannonfitness.net

Other locations:

South Reno

Northwest Reno

to view schedule of classes visit www.cannonfitness.net

Staying Balanced with Menu Planning

Its Sunday! So that means activities with the family, a little rest time, and planning the week ahead. Last week we focused on balance during the Passion Project and this week our focus is nutrition. Our Passion Project is a project dedicated to living life simply, happy, intentional, and balanced.

What better way to combine balance and nutrition that working on our time management skills and menu planning. So today I wanted to give you a few tips on living a balanced life through menu planning. I can't begin to tell you how much menu planning has changed my life! I sit down each Sunday evening look at the week ahead and..

Find my recipes
Write my menu and meals for the week
Write my grocery list
Write any appointments in my calendar
Look at each day and what the week ahead is bringing

By planning out my menu I am limiting the amount of time trying to scramble to figure out whats for dinner. The amount of time and stress this saves me is amazing! Not only are you prepared each evening, you have a plan, you have the groceries, and you are less likely to stray and cheat. You are planned and you are prepared and both of those = success!

So reduce your stress during the week and worry less, plan it out.

Here what was on today's dinner menu:

Sweet Potato Quiche

Ingredients:

1 sweet potato sliced thin

4 whisked egg whites and 2 eggs

big handful of spinach

1 red bell pepper chopped

4-5 mushrooms chopped

1 lb ground turkey

1 glove garlic chopped

1/2 sliced white onion

Mrs. Dash

Directions:

Heat oven to 400 degrees. Spray pan with coconut oil spray. Slice sweet potatoes and line dish like a pie crust. Cook until potatoes are tender. Brown turkey, garlic, and onion. While those are cooking; in a bowl whisk together eggs. Add spinach, bell pepper, mushrooms, and a low sodium season such as Mrs. Dash. Once turkey is browned, let cool for 5 minutes so eggs won't cook when you you add. Mix all ingredients and pour in dish. Cook until eggs are done, about 30 minutes.

***Plan Ahead Tip

I doubled this recipe and made mini egg muffins. That way I can freeze, pull out individually, and enjoy as my morning or afternoon snack! A perfect snack to follow the Cannon Clean Eating Program. This recipe is also great to get rid of any left overs you may have or extra veggies. Be creative with this dish. Dijon mustard added into the eggs is also delicious!

Now you have made a meal and your weekly snacks! Planning ahead, creating balance, and maintaining nutrition.

Passion Project: Choose to Shine

Its that time of year again! The 2nd annual Cannon Fitness Passion Project begins August 31st. The Passion Project was created for each individual to not only focus on their fitness, but all other aspects of their life. Because in order to be able to perform at our top level we need balance throughout our life. All of the women of Cannon Fitness are busy, working, moms, teachers, students, friends, wives, and much more. You give so much of yourselves and your time to others that your lives are often put on the back burner. These 6 weeks are for YOU to focus on different aspects of your life, focus on balance within and "Choose to Shine!".

Our theme for this year is, "Choose to Shine!". We chose t"Choose to Shine", because it is up to you how you want to shine each day. It embodies the concept of shining in all areas of your life and expresses that we have a CHOICE each day to make that shine happen!

You are automatically enrolled in the Passion Project when you register for our September-October session. You will receive daily emails with focus topics. We encourage you to create goals each week and let the topics guide you in reaching them.

Choose to Shine:

Week 1: Intention

Week 2: Balance

Week 3: Nutrition

Week 4: Strength

Week 5: Love & Confidence

Week 6: Free Yourself

Get involved! Show us how you are embracing the Passion Project by posting pictures of you and your family on Facebook or Instagram. Wear your Cannon Fitness gear in your pictures, tag Cannon Fitness and use any of the following hashtags #passionproject, #choosetoshine, #cannonfitnessreno, #intention, #balance, #nutrition, #love&confidence, #free. Each time you post you will be entered to receive $50 off your next session registration!

Drawing will be held Saturday October 10th during our Passion Project celebration. Celebrate your new shining self with us on Saturday October 10th for a great workout, bring your children, friends, or spouse for a great workout and coffee to follow.

Session Details:

August 31st-October 9th

Registration $170 (includes Passion Project & water bottle)

Northwest Reno & South Reno

Locations

Go to website for a full schedule of classes

This is my fight song...

I can't remember a time in my life that I have been sidelined by injury or illness for a significant amount of time. I can't remember a time in which my body didn't do what I asked it to do. My goal for life is to be strong for my family, for myself, for my clients. I want to feel good, have energy, be the best I can be. But I have been put to the test the last 6 weeks. I had serious abdominal surgery. And for the first time in my life my body didn't do what I asked it to do. I didn't feel strong, I felt weak. I couldn't be the best mom, the best wife, the best trainer...I couldn't be me.

But today was the first time in 6 weeks I was able to get my sweat on. And let me tell you...it felt amazing! So today I title this video and post "This is My Fight Song". Because today is the day I take back my life and my health. Today is the day I conquer fears and set aside doubt. Today is the day I get back to being me and I am ready for the journey no matter how long it takes. I have learned so many things these past 6 weeks and have had a ton of up and down emotions. But the most important thing is that I learned these lessons and have so much more appreciation for what my body is actually capable of.

Each person you meet along the way is going through something, some challenge you know nothing about. Show compassion, show kindness, show no judgement. Show love and understanding. Learn from them.

This is a great body weight workout and is one of my go to's when I am on vacation. I haven't done it in some time so it was a great one to get started with.

I normally perform 100 step ups to lunge on each side (today my goal was 50 as I am just getting back in a routine and listening to my body is a must).

100 step up with lunge timed (my best time completing 100 on each side is 10:38, talk about a heart pumping workout!)
3x: 10 pushups (I am in a modified position) alternate with 10 tricep dips (add a leg extension for a more difficult move)
1-2x: 50 squats

Turn up the music and get moving!

It's Heatin' Up This Summer!

We are keeping the summer smokin' hot, by working up a sweat each morning! Join us for our upcoming session. Don't let the heat get you down. We are working on our minds, bodies, and energy early each morning to be the best we can be. And so can you!

Session information:

South Reno Classes:
5:30 am
Locations vary (schedule sent out weekly)
Monday: Cannon Core w/Erin
Tuesday: BOOM Camp w/Heather
Wednesday: BOOM Camp w/Heather
Thursday: Kickboxing w/Heather
Friday: Yoga w/Jessie alternate BOOM Camp w/Heather

Northwest Reno Classes are currently full. Stay tuned for any openings.

Summer Session:

Monday July 20th- Friday Aug 28th

Pre-registration $150 July 22nd-July 2nd

Registration $170 July 3rd- July 20th

Saturday Classes: 2x per month (July, August). 7:30 am at Crystal Lake Park. $15 drop in.

July: 11th & 25th

Aug: 1st & 29th

South Reno Specials!!

Refer a friend to South Cannon Fitness and receive $10 off your registration for every friend you refer.

Its your time! Take advantage of these specials and class available to you! Get motivated and reach your goals this summer!

To register go to www.cannonfitness.net or email heather.cannon@cannonfitness.net for any questions.

Next Session Info
July 20th-Aug 28th
Pre-Registration begins

June 22nd-July 2nd $150
Registration July 3rd-July 10th $170

Next Session Info
July 20th-Aug 28th
Pre-Registration begins

June 22nd-July 2nd $150
Registration July 3rd-July 10th $170

Booty Toner!

Who doesn't want to tone their booty? Here is the perfect do any where workout to help you do just that! No equipment needed. Do while you watch TV, watch the kids play in the yard, right before bed...anytime!

Part 1

Repeat 3x

1. Hip Extensions 15-20

2. Sway 15-20 (each side)

3. Double Sway 15-20 (each side)

4. Hip Extension March (20 each leg)

5. Hip Extensions (15-20)

Tip: lay flat on the ground and tilt your pelvis up so that your back now lays flat on the ground. Engage those lower abs and then lift your hips to the hip extension position. This will help keep your abdominals and glutes tight the entire workout and keep your lower back safe and pain free!

Part 2:

Repeat 3x

1. Clam Shell 20 (each side)

2. Inner Thigh Lift 20 (each side)

3. Knee to Knee Extension 20 (each side)

4. Lateral Leg Lift 20 (each side)

Summer Challenge...7 Weeks, Major Results!

Transform your body in 7 weeks! Take the challenge for 7 weeks to create a beautiful lean, toned, more energetic body this summer. It can be done! Join us for a motivating Summer Session beginning June 1st. Our summer is jam packed with opportunities for you to get in shape and reach your goals...all you have to do is take advantage of these classes!

Session information:

South Reno Classes:
5:30 am
Locations vary (schedule sent out weekly)
Monday: Cannon Core w/Erin
Tuesday: BOOM Camp w/Heather
Wednesday: BOOM Camp w/Heather
Thursday: Kickboxing w/Heather
Friday: Yoga w/Jessie alternate BOOM Camp w/Heather

Northwest Reno Classes are currently full. Stay tuned for any openings.

Summer Session:

Monday June 1st- Wednesday July 15th

No classes Thursday July 2nd or Friday July 3rd

Pre-registration $150 May 11-May 15th

Saturday Classes: 2x per month (June, July, August). 7:30 am. Location TBA. $50 for 6 classes or $15 drop in.

June: 6th & 20th

July: 11th & 25th

Aug: 1st & 29th

Clean Eating Program:

Monday June 1st-Friday July 10th

$150 ($25 per week)

6 weeks of recipes, menus, serving sizes, grocery lists, and support! For a full description of the Cannon Fitness Clean Eating Program please go to www.cannonfitness.net

South Reno Specials!!

Refer a friend to South Cannon Fitness and receive $10 off your registration for every friend you refer.