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Planting the Seed

root SUP & Fitness Blog

At root SUP & Fitness we believe that total body wellness is about finding the balance between movement, nutrition, mindset and lifestyle. As our way to help you find that balance we invite you to join our blog community. Here you will find everything from fitness and lifestyle tips and motivation, to real life nutrition advice and tasty recipes to try at home. Come see how our ideas can compliment your journey toward healthy, happy living.

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Making Fitness Fun

Hey, do you want to workout with me? Ok, be honest-did you just picture dumbbells and sweat and big bulking men in front of mirrors and groan silently to yourself when I asked you that? Not everyone loves lifting weights or jumping on a treadmill and walking or running to nowhere on indoor cardio machines. Is that really the only way to burn those calories or tone up? Nope- it’s not! Working out and burning calories does not have to be boring. The goal of a successful workout session is to get your heart rate up, move around and exercise those muscles. These results can be accomplished in a variety of ways, not just a traditional weight floor workout. Think about how we teach our kids to mo

Small Group Training and Why it Could Be Perfect for You

Have you ever wanted to work with a personal trainer but the cost seems too high? Maybe you love group fitness classes but wish you could get a little more attention from the instructor? Do you love having fun while you work out? Do you want to feel like you are part of a community of people working toward similar goals and helping each other achieve them? Do you want results but feel like you need direction and motivation to help you attain them? If you answered yes to any of these questions than Small Group Training might be the perfect solution for you! Small groups are usually between 4-10 people. The size of the group helps each member get personalized attention from the trainer, helpin

root SUP & Fitness: Who We Are

Just off the square in Leonardtown a new and exciting seed has been planted. root SUP & Fitness is ready and waiting for you to come be a part of the excitement. Leonardtown is our home, this is our community and we are passionate about helping St. Mary’s County live a healthy and active lifestyle. We can’t wait to bring workshops and events to this community at the beautiful Leonardtown Wharf and at our brand new brick and mortar location in Shepherd’s Old Field. Our focus is to bring you small and large group training, yoga, aerial yoga and SUP in many forms (a variety of classes including SUP yoga, SUP resistance training and even kids camps). But we look forward to sharing more than just

Break Down Your Plate

In theory, we all know that when we sit down to dinner our plate should be a balance between protein, carbohydrates, vegetables and fruit. But knowing it and doing it are two different things, right? Not only is the proper proportion of the different food groups important but, the quality of the food you choose can have a huge affect on how your body processes it, and therefore how you feel after you eat it, and more importantly how much of it turns into fuel verses fat. The typical American Diet* is: High in animal fats high in unhealthy fats (saturated and hydrogenated) low in fiber high in processed foods -ow in complex carbohydrates low in plant based foods *according to “Standard Americ

Where's Your Protein?

Are you eating enough protein? Is it spread out properly throughout your day? Foods with good protein content...

Break Down Your Plate

Basic percentage of three meals that should be protein, veg/fruit and carbs (including why not to snack on carbs alone) First Publish your site, then login directly to your live website on desktop or mobile. Make sure you sign in with your Wix account, so you’ll be logged in as the admin to your blog. You can manage your blog and post from your live website. Just log in to your blog with your Wix account Now you’re ready to write, edit and manage posts. Just click Create a Post and hit Publish. That’s it. It’s live for all your readers to see. Plus, you can manage all your post comments too - see what people are saying, like or delete comments & more. If you’ve been working on a post and wa

Get Your Mind Right

What is your goal? Why are you here? What are you looking for? Who are you doing this for? Tip: Mix and match your look. Choose one layout for your blog's homepage and a different one for your category pages. You can change your layouts at any time, even after you’ve published your blog. Here’s how to do it: Head to Settings > Categories Click on the 3 dots icon Click Edit

Organize Your Blog With Categories

Categories are a great way to keep your posts organized. They also help visitors explore more content that interests them. Every time you write a post, you can add it up to 3 different categories. Those categories will then appear in your blog’s navigation menu, so choose categories that you normally post about and also serve as the main topics of your blog, e.g., Food, Fashion, Travel, etc. Each category of your blog has its own page that’s fully customizable. Add a catchy title, a brief description and a beautiful image to the category page header. Here’s a tip: For easy navigation, it’s best to keep your category names short – 1 to 2 word titles. And for a clean look on your blog’s naviga

Grow Your Blog Community

With Wix Blog, you’re not only sharing your voice with the world, you can also grow an active online community. Readers can become engaged members of your blog who like to share their thoughts, ideas and discover interesting people. See All Your Members Readers can easily sign up to become members of your blog and get a personal profile page. Members can follow one another and be followed, they can check out each other’s profiles, see what people have liked or commented on, and get notifications. You can view all blog members by clicking the Members icon in the login bar. Tip: To quickly find individual members, use the Member search bar and sort by option. #dream

Add Images, Videos & Style Your Text

Adding images and videos to your posts is a great way to grab readers’ attention. Writing a text post? You can style it too with bold, italics, quotes & more! Looking for fresh design options? Then we’ve got you covered. Make each post look exactly the way you want by styling your text. Images & Videos You can also customize the look of your videos and images. Make them widescreen or small - whatever you prefer. You have complete control of how your post will look on desktop and mobile. Paragraph Alignment You can align your paragraphs left, right or center and place them to the right or left of your images. Subtitles & Quotes Add subtitles to let readers easily skim longer posts or quotes t

Hashtag Your Posts

Love to #hashtag? Good news! You can add tags (#vacation #dream #summer) throughout your posts to reach more people. Why hashtag? Hashtags are like labels for content that people can search with to find relevant posts. Using hashtags can expand your post reach and help people find the content that matters to them. So go ahead and #hashtag away! Tip: Use hashtags to describe what your post is about.

Add Blog Writers

Adding writers is a great way to bring more fresh and diverse content to your blog. Whether you’re running a small business or a large magazine publication, add multiple writers to grow your content and keep it fresh and diversified. You know what they say, content is king so bringing more contributing voices to the topic at hand is an effective way of turning your blog into a thriving online community. You can turn any existing member into a writer for your blog and manage them. Writers can create new posts and manage their comments. Here’s how to do it: Head to your Member’s Page Search the member you want to make a writer Click on the member’s profile Click the 3 dot icon on the Follow bu

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