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The Secret to Achieving is Consistent Behavior Patterns

The Secret to Achieving is Consistent Behavior Patterns


The key to your success lies within your daily habits and rituals.

When embarking a new journey it’s easy to look at where you are in the present and compare the huge contrast from where you want to be. It can become overwhelming, and sometimes crippling. I know from my personal experience sometimes a goal seems so far away and out of touch i have felt afraid to even…

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Why Am I Binging?

Why am I binging???

At some point, we’ve all experienced some kind of binge, alcohol, candy, or shopping, food and asked ourselves: What the hell happened? How can rational, functioning adults totally lose control of their impulses?

What's the Deal?

As it turns out, whether it’s drinking, eating, or shopping, different binge behaviors actually have similar causes. All types of binging are ways of dealing with negative emotions that are not rational or healthy. But when does the…

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It’s been tarnished as a shoulder wrecker and called out as the one move that will destroy your shoulders. Not true. Those who bad-mouth the upright row should simply consider other technique options.

With so much criticism around upright rows, it’s little surprise many believe should be scratched from your workout regime. After all, there are other ways to strengthen your traps and deltoids, right? Think again. Rather than ditch them, upright rows are one move…

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Yoga has seen a massive increase in popularity in the West in recent decades, but it has proved to be difficult to study its effects scientifically. Expert Pam Jeter explains the challenges, and why yoga will continue to grow as a form of exercise and therapy.

Yoga has been around for thousands of years, but when did it really become the subject of scientific inquiry?

The first scientific clinical trial on yoga was done in 1967, which…

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Meet Our Newest Team Member... Erika!

We excited and proud to introduce you to our newest team member at Annapolis FItness & Yoga Wellness, Erika Anderson.

A kitsap native, Erika believes that our connection to the natural world can provide us
with the means to find our own unique path to bliss.

In 2014, she earned the RYT-200 designation in Hatha/Vinyasa yoga at the International
College of Holistic Studies in San Diego, CA under Shawna Schenk. Erika has received
additional training in…

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What Is A Virtual Workout?

Virtual classes at AF is the fusion of exercise with technology. But if this conjures images of awkwardly powering through sets of star jumps wearing a virtual reality headset – fear not. Virtual workouts are the same workouts you already know and love, or perhaps want to try, designed for ease and convenience to suit your own schedule and needs.

At AF virtual workouts are played on the big screen – They are prescheduled all throughout…

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So the year is flying by and you’ve just realized you haven’t been to the gym in weeks – and it’s clear your latest fitness resolutions went out the window months back! It happens. Here’s how to fix it. If you’re feeling like you’ve lost your mojo the first thing you need to do is recognize that it’s totally normal. This is reality, motivation often goes astray. When your mojo is missing you have a…

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7 reasons to Cycle at AF

Yes, you love hopping on your bicycle when it’s nice outside, pedaling from one place to another and getting in some good exercise. But does the thought of sitting on a stationary bike and sweating in a dark room for 45-minutes baffle you? What enjoyment could you possibly get out of that? And isn’t it kind of girly? Don’t be so quick to turn your nose up at indoor cycling…

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What is Virtual?

You’ve probably heard the hype... Annapolis Fitness is launching Les Mills virtual classes this month, starting February 10th. The screen for virtual is truly an experience you don’t want to miss.

Virtual classes will give members the freedom to attend classes all throughout the day. Since our class availability is tripling, there is no longer an excuse to miss a work out. Even squeezing in a 30 minute express work out during your lunch…

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Making sauerkraut at home is really simple. Organic cabbages are easy to get – and cheap! Don't worry about special equipment like a fermenting crock or making massive batches, it only takes a few weeks to ferment small batches, and you can use any AEG or mason jars you have around.

Make time: 30 minutes
Fermenting time: 10 days – three weeks
Makes/Serves: two large jars
Equipment required: mandolin

This sauerkraut uses a combination of red…

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Studies now show that setting specific fitness goals isn’t always successful. So what’s the key to balancing aspirations with realistic expectations?

Many people believe that setting challenging fitness goals – running a specific distance or lifting a certain weight – can be the secret to exercise success. But is diving into a new fitness regime with the aim of mastering specific workout challenges really the recipe for…

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Most of us experience it at some time in our lives – lying awake worrying about being awake to the point we can’t actually get back to sleep. But are we thinking about sleep in all the wrong ways? The evidence suggests we are.

It’s now increasingly evident that our modern ideas about sleep were not shared by our ancestors. Fretting about getting the requisite eight…

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The number one way to cut nasty abdominal fat from your belly is to ditch sugar... but it’s not the only option. Choose the right type of exercise and you can fast-track fat reduction around your middle.

So you’ve wrapped a tape measure around your tummy and discovered something terrible – technically you’re classified as being “overfat”! The first thing you need to do is take comfort in the fact that you’re not alone. A…

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As the old proverb says, “necessity is the mother of invention”. When Dr. Dayna Yorks first arrived at medical school in Maine in 2013, she had a big problem. Group fitness classes were nonexistent on the University of New England College of Osteopathic Medicine campus, and she knew group exercise was necessary for her to maintain physical and mental health. What did this Les Mills instructor do about it?  She not only brought

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No matter how committed you are to a healthy lifestyle, the holiday season always provides plenty of challenge when it comes to sticking with your goals. The holiday binge is often inevitable.

Temptation is literally at your fingertips and even the strongest of us find it difficult to say “no thanks” to those tasty morsels taunting us on the dinner table.

If you have thrown caution to the wind and given…

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Start Smart


Choose the proven path to fitness.

When it comes to motivation, your brain is a mysterious creature. One minute you’re pumped, full of enthusiasm. A few weeks later the excuses start to creep in, and before you know it you haven’t been to the gym all week. SMART START is a beginners plan for fitness that is based on scientific research. Follow this simple approach to guarantee that your first steps…

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3 Healthy AF Thanksgiving Recipes We Love!


For the crust:

1 2/3 cups walnuts

1 cup pitted dates (soaked first if they are especially hard/not moist)

1/8 cup agave nectar

1/4 teaspoon pure vanilla extract

2/3 cup rolled oats 

For the filling:

1 (15 ounce) can pumpkin

1 (15 ounce) can coconut milk (full-fat will)

2 eggs

1 teaspoon cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground nutmeg

1/4 teaspoon ground allspice or cloves

(or use 2 teaspoons pumpkin pie spice)

1/4 teaspoon salt

Preheat the…

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When is the best time to work out?....Help!

I Have The Real Answer For You...

For me, this is a really funny question, because I used to ask it all the time.

...I know you ask yourself this question too, right?

I would ask every fit person I would run into and every person I would see at the gym.  I was like:

- What is the best time to work out?...

- What is the best time to do cardio?...

- When is the best time to…

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Are you Prone to Anterior or Posterior Hip Tilt?

A great straight forward graphic of anterior and posterior hip tilt. Bold lines are the muscles that are over-active and the lighter lines are under-active. If you suspect or know you tend to be prone to either one of these, you can see which muscles need to be released and strengthened. There is almost always an underlying cause, whether it be genetic or lifestyle, and it’s important to be aware of them and the possible…

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How to Stay Motivated in Hard Times

Sometimes in life there are times when negativity seems to surround us, changing our outlook and destroying our hope. Many go through their lives being saturated with negativity and accepting it as just a way of life.  While you can’t always control what happens to you, you can control how you respond to it. When you're feeling like that, create a positive environment around you and you’ll begin to become more motivated to achieve your…

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5 Things to Prepare for Your First 5K

5 ways to prepare for your first 5k.

Congrats on committing to your first 5k. Here are a few tips that will make your experience easier and stress free before and on race day.

Pick up your packet before hand 

Most races will have packet pickup the day before the race, and I recommend doing that because it gives you one less thing to worry about on race morning. Some races make you pick up the timing chip…

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5 Fall Recipes We Love at AF

Check out these amazing 5 Fall recipes we love here at AF! Enjoy!

1) Sheet Pan Sweet Potato Hash with Eggs

Total Time: 50 min.
Prep Time: 20 min.
Cooking Time: 30 min.
Yield: 4 servings

Parchment paper
2 medium sweet potatoes, cut into 1-inch cubes
1 medium onion, chopped
2 cloves garlic, finely chopped
1 medium red bell pepper, chopped
1 cup black beans, drained, rinsed

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Annapolis Fitness Port Orchard Jingle Bell Run Team

Join Annapolis Fitness in our 5th year supporting the arthritis foundation and their research for a cure! You can join our Annapolis Fitness team, join individually, or simply make a generous donation to run or walk this event in Downtown Port Orchard...all the money goes for the same cause. Also, Annapolis Fitness is offering training for the run and for your goal for it on the last two Thursday's of…

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Annapolis Fitness Grand Re-Opening

OPEN HOUSE! Try our classes! Win raffle prizes donated from our community! Win AF Apparel and have a chance to buy it at a discount! Receive a FREE fitness tracker (see details)! Sample our NEW Zen AF Signature scent candle and bath salts (in honor of our NEW Yoga Wellness expansion)! Bring a friend and let's have fun!


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Low Carb Diet Special Report

Lesson 3 (see previous two lessons in feed)
We're going to slightly switch gears and talk about how Paleo-type diets fit into the low carbohydrate debate including:

* What exactly "Paleo" means.
* What's so special about hunter-gatherers.
* How ancestral-style eaters actually eat.
* What evidence supports this style of eating.
* How you can find out if Paleo-style eating is for you.
* And more...

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The Ketogenic Diet: Does it live up to the hype?

Lesson 2 (previous lesson down in the feed)

Today we explore the topic of ketogenic diets.

Specifically, the various ways one can get into ketosis, how it might be valuable, when it's a good idea, and when it's not a good idea.

We'll also learn from up-to-date research studies looking at health, body composition, and performance outcomes when following ketogenic diets.…/Pn-Special-Report-2…

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The Pros and Cons of a Low Carb Diet

These reports are long, but provide you with a ton of information in an easy to follow and read format. Precision Nutrition is who I study through and they know what they are talking about. Please take what you want from this information

Over the next 6 days we are doing help you separate fact from fiction on the
latest trends...

...everything from low carb diets, ketogenic diets, Paleo-type diets,
and much more.

By the end of…

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Cycle / TRX

New Combo Class offering! Combine the cardio of Cycle and the strength training aspects of TRX and you have one kick ass ride to fitness glory. Come prepared, hydrate, and work it! You got a ticket to ride! No? Better get one!

CYCLE/ TRX combo with Sydnie Kittelson-Browning Wednesday's at 6:30am. The perfect mix of strength & endurance that will promote lean muscle, strength, & an after burn of calories

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Why 108 Sun Salutations on Solstice?

Moving from ordinary to auspicious....

The number 108 has many important and symbolic meanings in diverse disciplines ranging from mathematics to religions and spiritual practices, martial arts and yoga. To call out just a few examples:

  • A Japa mala (or Mala) refers to prayer beads customarily used in both Buddhism and Hinduism. Recitations of prayers, mantras and chants are counted bead by bead on Malas. Buddhist malas traditionally have 108 beads, said…

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TRX Community Class

June 10th at 6pm Annapolis Fitness is hosting a community TRX class.

Come down and get your TRX on.

This is free to the public and we encourage people new to TRX or looking to start their fitness journey to attend.

See you there!

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#FITAF Clothing Now Available!

Check out our new line of clothing at AF. Get yours today and keep yourself #FITAF!

What's your #AF? Are you feeling #STRONGAF in one or many aspects or your life?
Have you been investing Frequency-Intensity-Time in something important to you and you are #FITAF?

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Finally the day is here! We have finished the new web page and incorporated some features that we wanted. Also take a look at our new schedule starting May 8th. Based on all of the surveys we had sent back from you, our clients, we have stremalined AF to be more to your likes and timeframes. We have some great workshops, there be fun community classes, and much more fun to be had while you…

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