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Water and Rock Studio
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Our new 7am Yoga class with Suzanne starts tomorrow morning! Come out and start the day with a fun and sweaty flow, while taking advantage of our August class discounts!
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Water and Rock Studio will have a booth this weekend at the Fall for the Arts Festival in Chestnut Hill, Philadelphia! Come out to see us, and tell friends! We will be offering free demos and consults, and answering questions. While you're there check out some of the local arts and crafts, attractions for kids, etc. A perfect way to spend a beautiful fall day!

http://www.chestnuthillpa.com/events/fall-for-the-arts-festival
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Thank you to everyone who participated in the Philadelphia Spartan Race this past weekend! It was 3 miles of jumping over 4 foot, 6 foot, then 8 foot walls, climbing 30 foot ropes into the open sky, carrying giant water jugs up and down stadium steps, throwing spears, and lots more.

It was a very well run event with close to 6,000 participants at the Stadium home to the Philadelphia Phillies. The weather was perfect, warm and sunny but not hot.

6 athletes represented Water and Rock Studio at this event:
Kathe
Mahendra
Allan
Gabe
Ed
me

We had some veterans, but for most it was our first event. And for being most athlete's first Spartan Race, we didn't do too shabby. As a team, we placed in the top 40% of almost 300 teams. And Gabe had an amazing individual performance, finishing 58th out of nearly 4,000.

Other highlights:
-Kathe beating me in burpees after we both missed the spear throw
-Mahendra cheering us on while carrying two giant water jugs, making it look easy
-Allan, who had an amazing second wind, he slowed his pace in the middle of the race and then burst ahead, not to be seen until the finish
-Ed, who has an amazing standing split, turned his Tough Mudder experience into an excellent showing at this event

Thank you all for those who raced and supported! It was an amazing day with an amazing group of of people!

I'm looking forward to growing our team for the next event! :)

-Japheth
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FREE Self-Defense class is tomorrow night at 7pm! Learn to defend yourself through Muay Thai, Jiu Jitsu, and Krav Maga techniques that are fun, challenging, and most of all practical. Sign up now at waterandrockstudio.com!

*First class is free to anyone; after that simply bring a friend and you both take the class for free!
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Recipe of the Week: Pumpkin Coconut Smoothie/Popsicles
(gluten free, paleo friendly)

It's almost fall and I am beginning to crave those fall flavors! But at the same time, still hanging onto summer. So I thought I'd combine the two by making fall flavored Popsicles! I love pumpkin and the spices that go along with it, so I thought Quinnie and I would try out something new. Recipe follows (feel free to tweak the amounts of ingredients to your liking - it took some work to get Quinnie's approval :)):

Pumpkin Coconut Smoothies/Popsicles

- 1 can organic pumpkin purée
- 1/4 c canned coconut milk
- 2 T honey
- 2tsp cinnamon
- pinch of nutmeg
- handful of raw spinach
- ice to desired texture

Blend all ingredients. Drink immediately for a smoothie, or pour into Popsicle molds for a treat later!
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Recipe of the week: Bacon Chicken with Spinach

Ok, I probably shouldn't call this a "recipe" since I'm leaving most of the creativity up to you. It's really just a "throw-together" that's really healthy and of course delicious. Try it, lemme know if you added your own twist!

Ingredients (organic if possible, local organic even better!)
-Bacon
-Boneless Chicken Breasts
-Spinach (raw)
-s&p
**amounts are determined by you!

Cook up your bacon in a skillet. Consume as your appetizer - yum! Keep bacon grease in skillet to cook your chicken in (I use roughly 1T per pound of chicken). Sprinkle chix with s&p. Throw in your chicken breasts, whole or diced. After a few minutes add desired amount of spinach. I usually stuff as much as I can into the skillet - several cups at least - since it will cook down. Cook until chix is done - no longer pink (duh). Plate and eat.

Options:

-stuff chix breast w spinach and bacon and bake - this is very yummy but bc cutting the chicken takes a little extra time I don't often do it!

- could also reserve a couple of uncooked bacon pieces and throw them in w chix for extra bacony goodness.
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Join our team, Water and Rock Studio, for the Spartan Sprint in Phila 9/28! Challenge yourself with mental and physical obstacles you won't see in any ordinary race event!

Spartanrace.com
Join team Water and Rick Studio
Start time: Between 12:15 and 3pm
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Pop Quiz: can you answer YES to any of the following?

Bored with doing the same thing over and over at the gym?

Feel like you could just use a little extra guidance to assist with your nutrition and workout regimen?

Working out consistently and eating healthy but still not seeing the results you want?

Curious about trying something new like MMA, functional fitness, yoga, etc?

Wishing you could workout in the comfort and convenience of your own home or office?

Are you a human being?

If you answered YES to any of these questions contact us!
waterandrockstudio.com
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If you're still hanging onto the old theory that low-fat or no fat is healthy eating, more research to show the contrary. Not only can diets rich in healthy fats be beneficial (i.e decreasing weight and BMI, lowering bad cholesterol, decreasing blood glucose), but low-fat diets can even be detrimental and linked to things like osteoporosis!

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
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