Reflection Develops Growth

As we reflect on 2016, what have each of us gleaned? Out of our experiences comes personal development. Have the trials you faced this past year developed strength, perseverance, character?…failures-new goals, determination, purpose?…successes-humbleness, sharing, joy? What will these past experiences bring to your future maturity? If we are not learning, growing and expanding our physical, mental & spiritual lives we stay where we are. Write down your 2016 experiences. How can each experience develop our future capabilities? What areas in your life needs reflection & fulfilment? I am humbled to have served my clients & participants. What a joy it is to watch each one grow, obtain goals & improve their wellness journey. I thank the dear Lord for allowing me this gift. A jubilant New Year to you & your loved ones from our staff, my family and myself! Marked by Grace, Marianne King-your humble servant.

Personal Training Special

It is not too late to take advantage of our Holiday/New Year’s Personal Training Special! Purchase 5 sessions and receive 1 Free. Expires Jan. 31, 2017. Good for new clients. Give the gift of health to yourself, friend or loved one!

Roger always working hard!

Roger always working hard!

Never to old to stay health

Never to old to stay healthly



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Rose keeping fit!

Rose keeping fit!

6-16 Marcy TRX12

Nutrition Facts Panel Puts Spotlight on Added Sugars

Nutrition Facts Panel Puts Spotlight on Added Sugar

by Sandy Todd Webster on Jul 21, 2016

Food Policy
















It’s been more than 20 years since the U.S. Food and Drug Administration gave the Nutrition Facts Panel on packaged foods a major retread; the current one was long overdue, say nutrition experts.

Among numerous changes, the revamp includes a line disclosing “added sugars,” along with a corresponding % Daily Value—based on a limit of 50 grams (roughly 12 teaspoons) of added sugar toward the daily 2,000 calories recommended for most adults. Average Americans consume an estimated 22 teaspoons of added sugar per day, most of which comes from processed and prepared foods.

Until now, it has fallen to consumers to scan ingredients and determine how much sugar is added. The release of the 2015-2020 Dietary Guidelines included a recommendation to limit added-sugar intake to less than 10% of daily calories; and the new panel puts this into practice. Once implemented, consumers will have a clear way to see how much added sugar they are consuming in comparison to the suggested limit for a day.

Other Label Changes

  • A new design puts greater visual emphasis on calories.
  • The “calories from fat” reference has been removed. This reflects the new understanding that saturated and trans fats increase the risk of heart disease, while polyunsaturated fats and oils can reduce that risk. However, “Total Fat” is still featured, in tandem with a % Daily Value that assumes a limit of about 35% of daily calories.
  • Declarations for vitamins A and C, of which most Americans get plenty, are now voluntary.
  • Declarations for potassium and vitamin D are now mandatory.
  • The Daily Value for sodium has been lowered slightly, from < 2,400 milligrams per day to < 2,300 mg per day.
  • Serving sizes will now reflect amounts typically consumed. For example, the serving size for ice cream will be two-thirds of a cup instead of half a cup, and labels will show proportionately increased calories, saturated fat, added sugars and so on. The serving size for soft drinks will increase from 8 ounces to 12 ounces. The serving size for bagels, toaster pastries and muffins (except English muffins) will increase from 2 ounces to 4 ounces. And single-serving packages of foods that weigh up to (but not quite) twice the standard serving size will be considered just one serving. Hence, a 20-ounce bottle of soda will have to be labeled as one serving.
  • “Dual Column” labels will indicate both “per serving” and “per package” calorie and nutrition information for food products that could be consumed in one or multiple sittings, such as pints of ice cream or bags of chips. This update is designed to clearly inform individuals what they are consuming when they eat or drink the entire product at one time.

Most food manufacturers will be required to use the new label by July 26, 2018. For a comprehensive list of label changes, go to

Recipe for Health: Millet Cherry Bars

4ef4dcccc9821df18e09b2dcba0f8121-card-wideFrom: IDEAFit

Here’s more proof that you don’t need to dish out your hard-earned cash for energy bars designed in factories when making your own inspiring version is easy, even for the culinary challenged. Not just for the birds, millet is an inexpensive gluten-free grain that gives these bars great texture and nutritional firepower. This recipe is excerpted from the new book, Rocket Fuel: Power-Packed Food for Sports and Adventure (VeloPress 2016), by James Beard Award-winning author and regular IDEA contributor Matthew Kadey, MS, RD. Check out the book and more easy, delicious, sensible recipes at

Notes: This recipe is dairy-free, freezer-friendly, gluten-free, and vegan or vegetarian; serves 9. The flat side of a measuring cup is a perfect tool for pressing the bar mixture into a flat, even layer in the pan. Placing the uncut bars in the refrigerator for a couple of hours can make slicing them easier.

1 C roughly chopped pecans

½ C raw millet

¼ C raw shelled sunflower seeds

¼ C raw shelled pumpkin seeds (pepitas)

1 C dried cherries

2 T honey

zest of 1 medium orange

½ t salt

Recipe Key:

C = cup

T = tablespoon

t = teaspoon

Preheat oven to 350° Fahrenheit. Spread pecans, millet, sunflower seeds and pumpkin seeds on a rimmed baking sheet. Place in the oven and heat, stirring a couple of times, until golden and fragrant, 10–12 minutes. Line an 8- × 8-inch square baking pan with a piece of parchment paper large enough so there is a 1-inch overhang.

Reduce oven temperature to 200°F. In a food processor blend cherries, honey, orange zest, salt and 2 tablespoons water into a paste. Transfer to a bowl and stir in the toasted pecan mixture. Press firmly into a prepared pan in an even bars and bake until just slightly sticky to the touch, 25–30 minutes.

Let cool completely in the pan before using the parchment overhang to lift the uncut bars from the pan. Cut into 9 bars. These can be kept chilled for 2 weeks or frozen for up to 2 months if wrapped tightly.

5 game changers: 1. Replace pecans with almonds. 2. Try raw quinoa as a replacement for millet. 3. Swap out cherries for cranberries. 4. Use brown rice syrup or agave syrup instead of honey. 5. Add lemon zest instead of orange zest.

Source: Republished with permission of VeloPress from Rocket Fuel: Power-Packed Food for Sports and Adventure by Matthew Kadey, RD. See more recipes at

IDEA Fitness Journal, Volume 13, Issue 5

Start Memorial Day Off with a Bang & a Bend.. Then Honor our Service Men & Women


We are having a Special Memorial Day Core N’ Strength Pilates based class

Monday May 30, 9-10am  special holiday fee: only $5 a person

Just Dance Conservatory
7900 Steubenville Pike Imperial, PA 15126
in the Essex Plaza where Garden of Eating

Wake up, stabilize, mobilize for your day’s activities: biking hiking, flipping burgers, playing with family

PRIZE for the best RED, WHITE & BLUE outfit.

Bring your favorite Picnic recipe to share!

We will be done in time for the Findlay Township’s Memorial Day ceremony at St. Columbkille Cemetery at 11:30am.

Reserve your spot today with Marianne at:  724-695-2239
or just fill out the below form!

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Good Friday

Time to be humble and thankful for the life one Man give so we could have ours!


My Winning Words©

For God so loved the world that he gave his one and only Son, 
that whoever believes in him shall not perish but have eternal life.  
John 3:16
It seems contrary to human reason and logic to call this day in the Church calendar “Good Friday.”  After all, today is the day when congregations around the world remember Jesus’ crucifixion and death.  Images recount the day: scorn, thorns, hatred, grief, sorrow, injury, tears, darkness, and death.  How can we use a word like “good” in the same breath with this day?  What good, we ask, can come from Jesus’ death on the cross on a day long ago on a hill called Golgotha—“the place of the skull?”

This day is called Good Friday because it honestly expresses the heart of God in relationship to all humanity.  “For God so loved the world, that he sent his only Son…”  Jesus Christ—the Son of God, the flesh and blood example of God’s will to love men and women and children and the world—laid down his life to bring us back into a right relationship with God.  This willingness to go all the way, this one-sided, unconditional, unsolicited love defines the nature of God’s covenant with his chosen people and all his creation.  In the words of the Apostle Paul, “God demonstrates his love for us in that while we were yet sinners, Christ died for us” (Romans 5:8).

Good Friday is not about us.  This day is not about doing good deeds, or worshiping God to repair the relationship which sin has torn asunder.  Good Friday is about our relationship with God.  From Adam and Eve to you and me, all humans were created to walk and talk and live every step of our lives with the ever-present Lord.  We are intended to be as close with our Creator as we are with our own breath!  But when sin entered the world, we became estranged from God.  Our First Parents ate the forbidden fruit, and ever since, humanity has been robbed of a healthy relationship with God.

This day, Good Friday, is the lens through which we can see just how much God loves us—not because we deserve his love, but because we need it.  What we deserve is death, since “the wages of sin is death” (Romans 6:23).  Through his sacrifice on the Cross, Jesus has paid our wages and so set us free to be children of God.  The relationship is now restored.  In the words of Paul, “All this is from God, who through Christ reconciled us to himself…that is, in Christ God was reconciling the world to himself, not counting their trespasses against them….” (2 Corinthians 5:17-20).

Because of what Jesus did for us on that first Good Friday, we are forgiven sinners. We are men and women who can face the darkest Fridays of our lives with hope, because we have been reconciled to God.  Because Jesus was willing to become our perfect sacrifice, God is with us all the way, all the time.  He is faithful to his promise to never leave us or forsake us until the end of time—not even when we are in deepest valleys.  Because God is God, he is powerful enough to fulfill his promise, for nothing is too hard for our Lord.  Neither sin nor death can stand in his way to do for us what he says he will do.  Because of Good Friday, there is now no condemnation for those who believe in Christ Jesus (Romans 8:1).

On this Good Friday, it is my prayer that all who call Jesus Savior and Lord will spend time meditating on what God, in Christ, did for us on that Friday in history we now refer to as “Good.”
The cross was two pieces of dead wood;
and a helpless, unresisting Man was nailed to it;
yet it was mightier than the world,
and triumphed, and will ever triumph over it.”

~~Augustus William Hare


A Question to Ponder: On this Good Friday, spend time pondering what God, in Christ, did for you on that Friday in history we now refer to as “Good.”

A Prayer to Offer: Loving Lord, today your people mourn as we see Jesus, your Son, our savior, giving his life for the salvation of fallen humankind.  Were it not for his perfect sacrifice, offered to bring us into a right relationship with you, we would be lost; we would be sinners without hope and without God.  How thankful I am for Jesus, and all that he has done for me!  Because he was willing to drink the bitter cup of wrath, I can drink from the cup of blessing.  Because he was willing to die, I can live forever.  On this “Good Friday,” help me to understand in new ways just what Jesus’ death and resurrection mean to me—and to all who profess Jesus as savior and Lord.  I also pray for those, dear Lord, who have yet to come into a right relationship with you; those who are still walking in the darkness; wondering far from home and trying to fill the place in their lives that you were meant to occupy with other people, places and things.  Forgive me for taking this precious salvation, gained by such a high price, for granted.  By the power of your Holy Spirit, empower me to live for the One who died for me.  Amen.

An Action Step to Take:   On this Good Friday, spend extra time in prayer, giving thanks and praise to God for sending his Son to save you from a life of sin and death.


“Sweetheart” of a Deal for You for February


We are offering a heart pumping personal training special for “Heart” month. Purchase 4 personal training sessions & receive 1 FREE. Why give flowers that wilt in a week or candy that is sugar laden? Heck we just got back to our regular eating habits after the holidays. Maybe you started out in January with a bang & the spark has run dry. Maybe you or your loved one needs specialized assistance to meet your or their goals. We get all the hype in January. “Lose 10 lbs. in a week”. “Get 6 pack abs, by using the piece of equipment 10 mins. A day!” When we do not attain those unrealistic goals, we before discouraged. Let us help you design a wellness program that meets your needs that are attainable, sustainable & enjoyable! Enjoy the snow that finally arrived last week!


Cold Season is HERE!

Help release your body of infection instead of just drawing the infection back in with over the counter symptom relievers. All they do is push all of your symptoms back into your body. Why do you think it take 2 weeks to get over an infection with medicines that do not purge the body of the infection?


Too Much Computer Work? Wrist Exercises to Keep your Whole Arm Healthy

With all the strain from computer work, we need to balance the stress with strength and stability and keep our Range of Motion in our wrists. Need more training than just these 5 exercises, give us a jingle. Wrist issues can effect your entire arm and place tension and stress all the way up to your neck. We forget our whole body is connected. We stress one area and it can effect so many other areas. Your body as a beautifully designed piece of art that has to be in sync with all parts. We are only as healthy as our weakness link physically.


5 Exercises to Keep Your Wrist Mobility

Is Texting Hurting Your Posture?

As we add new devices for our convenience, many times that device becomes a determinant to our health.


‘Text neck’ is becoming an ‘epidemic’ and could wreck your spine