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The next set of Paddle Boarding and Fitness Classes are here! Register through payment before Thursday, May 18th - 4pm, and receive 10% off @ Gateway Living Fitness, Enderby.

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Weekly Health Tip! Let’s go OUTSIDE! – For your health! I’m sure you’ve all heard it - it’s healthy to get outside. Look up standing in a grove of trees. Wiggle your toes in the dirt. Lay down in the grass. Get INTO nature. Studies are showing that the more “green space” you have in your living area, either inside, windows that look outside, pictures of nature, or time spent outside … the more healthy you will be. Statistics show those who spend time in nature are less likely to experience depression. Here are a few other ways that researches say nature can boost your health: • Improves short term memory • Restores mental fatigue • Stress relief • Better concentration and creativity • Improved vision in children That being said… enjoy this fun picture of a friend and I, visiting the turtles Paddle Boarding on Tuesday! And to all the mothers out there … we appreciate you! Happy Mother’s Day! ~ Gateway Living Fitness

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Mother's Day Event with Gateway Living Fitness! Contact me for questions! Paid reservations hold priority. Please reserve by Friday 6pm! (May 12th) Yes,...Paddle Boarding classes are back on in Enderby & Shuswap area with Gateway Living Fitness. Contact me to book your own private & group lesson. Current classes are: Tues: 2-3:00pm Paddle & PraiseMoves Thurs: 6-7:00pm Learn to Paddle And yes - there is still space to come to Outdoor Fitness classes in Enderby! Contact me for details. Early Morning: 6:15am Mon/Wed/Fri Daytime: 9:00 & 12:30 Tues/Thurs. Evenings: 4:45 & 6:00 Mon/Wed wk: 250 838 9449 / txt: 250 804 8449 gatewaylivingfitness@gmail.com

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Crazy storm last night! Weather is changing! 🌄 Last calls for early Paddle Board Registration on Gardom Lake. Text me to arrange payment. 250 804 8449. MON: 2:00pm ..........May 8,15 .....Lake TOUR - tentative class TUES: 12:30pm........May 9, 16 ....Paddle & PraiseMoves THURS: 6:00pm ......May 18, 25 ....Learn to Paddle FRI: 9:15 & 10:30am...May 12, 19 ....Tour / Learn to Paddle. SET OF 2 CLASSES: $35 if PAID by May 5th / $40 after. DROP INS (by request): $20 / $10 for under 17. ..............Includes Board, Paddle, Life Jacket......................... I do have a few wetsuits for rent if interested. $5/class. Personal Training & Private SUP Lessons Available. Located in Enderby ~ Contact Jen Koochin. gatewaylivingfitness@gmail.com txt: 250 804 8449 /ph: 250 838 9449 The beauty of Gardom Lake - last weeks SUP pic. :)

OUTDOOR SPIN & STETCH classes in Enderby! 🌄 Yes, we have moved to our NEW outdoor room! Come join us! Early Morning: MON, WED, FRI ....6:15am Daytime: TUES, THURS ....9:00 & 12:30 Evenings: MON, WED .....4:45 & 6:00pm Personal Training & Paddle Boarding Lessons Available. Located in Enderby ~ Contact Jen Koochin. gatewaylivingfitness@gmail.com txt: 250 804 8449 /ph: 250 838 9449

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Yes... Paddle Boarding classes are back on in the Enderby - Shuswap area. Contact me for questions & bookings.

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Weekly Health Tip! PUSH-UPS! Push-ups are excellent body weight exercises for strengthening your pecs, triceps, shoulders, abdominals, as well as other smaller stabilizer muscles. Let’s look at the full push-up. Come to all 4’s – hands and knees. Place your hands at shoulder level, but slightly wider. Fingers spread and facing forward. Step your feet back so your weight is on the balls of your feet. Tighten your abdominals while lowering your bum in line with your torso. Lift your chest – do not round through the back, even just a little. Keep your neck and head back, in line with your spine. You should be looking at the floor. There you go… your body should be in a nice straight line, head to toe, as if you were standing in proper posture. Execution. Lower with the chest up, and bum down, head maintaining alignment with spine. You are bringing your chest to the floor – not your face. Try to come within a fist distance from the floor – S L O W L Y. Return to START: Think of pressing your hands through the floor to grab a ball. Do not lock out your elbows, keep them soft and continue on! (Try this in front of a mirror; it’s surprising although it may feel right – your form may require some major adjustments.) Modifications: • Knees down. • Push ups against a chair. • Wall Push Ups. Having a hard time transitioning to full push ups? Try counting down towards the floor to build up the necessary muscles. In starting position, slowly lower counting down from 5 - until you end up on the floor. Start again. ;) Have a great weekend & enjoy the PUMP! ~ Gateway Living Fitness.

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NEXT WEEK - April 27th: FREE ~ Customer Appreciation! • 6:15pm Spin Boot Camp – Outdoors 🌅 • 11:00-12:00 PraiseMoves Text me to reserve space! 250 804 8449! Gateway Living Fitness – Enderby.

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April 20th Reminer: Free Classes ~ Customer Appreciation! Still some space left…come and try it! • 4:45pm Stretching Strong • 6:00pm Spin & Strength Text me to reserve space! 250 804 8449! Gateway Living Fitness – Enderby.

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🌅 OUTDOOR Fitness Classes in Enderby! Still some space left in April-May classes. They start on Wednesday! Class 6:15 am thru 6:00 pm! Mon - Fri. Contact me to reserve your space ~ Gateway Living Fitness Paddle Boarding coming again soon! 😉 gatewaylivingfitness@gmail.com txt 250 804 8449, ph 250 838 9449. Personal Training programs available.

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Weekly Health Tip! Eye sight. I went to have an eye appointment finally – after 5 yrs. :D ….because I’ve noticed my vision – lacking at times. Good some days, and not so good others. I thought I was going to need a prescription. I mentioned to the eye Doctor that I was willing & hoping to do ANYTHING instead of getting contacts/glasses. Because I’ve been there, done that, before eye surgery. After checking out my eyes and chatting quite a bit, it seems my prescription has NOT CHANGED and my eyes are super healthy! Woo hoo! BUT the culprit of my decreased vision – dehydration! Wow! In short – I’m sure there’s others out there experiencing the same thing and wondering; I will give you the tips I learned without going on any further about myself. • IF you think you’re hydrated, but your vision is lacking – DRINK MORE! • Sweat in the eyes during workout – dries them out… • Fish oil Omega 3’s are necessary for keeping eyes moist – if they are dry: 1000-2000 mg / day. • Antioxidants help with vision – in one study, eating 1 pound of spinach daily for 3 months corrected eye site! • Lutein & zeozanthin are found in the rods in the back of the eyes, natural supplements can be found in health food stores. • Get enough sleep. Tired eyes can be part of the problem! Have a great holiday weekend! I AM actually seeing clearer after 5 extra glass of water yesterday! (And I thought I was hydrated!) Thank you to the wonderful lady eye Doctor willing to chat! ~ Gateway Living Fitness

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New Set of Fitness Classes in Enderby! April-May And destination classes for you "out-of-towners" - Stretching Strong, PraiseMoves & SPIN. Gateway Living Fitness........Contact me to reserve your space. gatewaylivingfitness@gmail.com txt 250 804 8449, ph 250 838 9449. Personal Training programs available.