Be Strong Fitness & Yoga

04/21/2026

🔥 Elle will be teaching pop-up hot yoga this WEDNESDAY at 6 PM! 🔥

Classes for the week of 4/20/26:

Register for our classes online or the Achieve app: https://www.wellnessliving.com/schedule/be_strong_fitness__yoga?id_class_tab 💪🏻

Monday 4/20:
5:15 Murph Challenge Group - Kara
8:30 am FREE Chair Abs/Arms - Craig
10 am April Boot Camp - Craig

Tuesday 4/21
5:15 am April Boot Camp - Andrea
8:30 am Slow Flow Yoga - Andrea

Wednesday 4/22:
8:30 am FREE Chair Yoga - Andrea
6 pm Hot Yoga - Elle

Thursday 4/23:
5:15 am April Boot Camp - Andrea
8:30 am Slow Flow Yoga - Andrea
10 am April Boot Camp - Craig

Friday 4/24:
5:15 Murph Challenge Group - Andrea

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Group Fitness classes:
**Buy more and save!!!**

Slow Flow Yoga:

Single Class - $7 ($4.20 with membership)
5-Class Pack - $32 ($19.20 with membership)
10-Class Pack - $56 ($33.60 with membership)
20-Class Pack - $98 ($58.80 with membership)

Hot Yoga:

Single Class - $12 ($7.20 with membership)
5-Class pack - $54 ($32.40 with membership)
10-Class pack - $96 ($57.60 with membership)

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📱 Sign up for all of our classes online:
https://www.wellnessliving.com/rs/schedule/be_strong_fitness__yoga?k_business=420703&k_class_tab=63508&uid=0&id_class_tab=1

Sign up online, use the Achieve app or call us during office hours at 319-465-6683.

⏱ Fall/Winter Office Hours
• Monday, Wednesday, Friday: 8 am to 11 am
• Wednesday: 5 pm to 7 pm
• Tuesday, Thursday: 12 pm to 3 pm
• Saturday/Sunday: By appointment

04/17/2026

Cottage cheese and yogurt have great nutritional benefits, but have you looked at the label?

A good rule of thumb is the fewer ingredients the better.

With flavored yogurts and certain cottage cheese brands, there are added sugars and other unnecessary ingredients that are harder for your body to digest.

My favorites are Chobani plain Greek yogurt and Daisy 4% cottage cheese.

The next time you buy cottage cheese or yogurt, check out the label. You might be surprised!

04/15/2026

Happy 18th birthday to our Hailey! Thank you for all you do at the gym! 🩷

The office will not be open tonight from 5-7 pm so she can celebrate with family.

04/14/2026

04/14/2026

Due to possible severe weather, Hot Yoga has been canceled for tonight. ⛈️

Join Elle next Wednesday, April 22 at 6 pm for our next Hot Yoga class!

Single Class - $12 ($7.20 with membership)
5-Class pack - $54 ($32.40 with membership)
10-Class pack - $96 ($57.60 with membership)

__________

📱 Sign up for all of our classes online:
https://www.wellnessliving.com/rs/schedule/be_strong_fitness__yoga?k_business=420703&k_class_tab=63508&uid=0&id_class_tab=1

Sign up online, use the Achieve app or call us during office hours at 319-465-6683.

04/12/2026

🔥 Elle will be teaching pop-up hot yoga this Tuesday at 5:30 pm! 🔥

Classes for the week of 4/13/26:

Register for our classes online or the Achieve app: https://www.wellnessliving.com/schedule/be_strong_fitness__yoga?id_class_tab 💪🏻

Monday 4/13:
5:15 Murph Challenge Group - Kara
8:30 am FREE Chair Abs/Arms - Craig
10 am April Boot Camp - Craig

Tuesday 4/14:
5:15 am April Boot Camp - Andrea
8:30 am Slow Flow Yoga - Andrea
5:30 pm Hot Yoga - Elle

Wednesday 4/8:
8:30 am FREE Chair Yoga - Andrea

Thursday 4/9:
5:15 am April Boot Camp - Andrea
8:30 am Slow Flow Yoga - Andrea
10 am April Boot Camp - Craig

Friday 4/10:
5:15 Murph Challenge Group - Andrea

—————————-

Group Fitness classes:
**Buy more and save!!!**

Slow Flow Yoga:

Single Class - $7 ($4.20 with membership)
5-Class Pack - $32 ($19.20 with membership)
10-Class Pack - $56 ($33.60 with membership)
20-Class Pack - $98 ($58.80 with membership)

Hot Yoga:

Single Class - $12 ($7.20 with membership)
5-Class pack - $54 ($32.40 with membership)
10-Class pack - $96 ($57.60 with membership)

__________

📱 Sign up for all of our classes online:
https://www.wellnessliving.com/rs/schedule/be_strong_fitness__yoga?k_business=420703&k_class_tab=63508&uid=0&id_class_tab=1

Sign up online, use the Achieve app or call us during office hours at 319-465-6683.

⏱ Fall/Winter Office Hours
• Monday, Wednesday, Friday: 8 am to 11 am
• Wednesday: 5 pm to 7 pm
• Tuesday, Thursday: 12 pm to 3 pm
• Saturday/Sunday: By appointment

04/09/2026

Special thanks to our 2025 Panther Prowl sponsors and participants for contributing to this great cause! 🖤💙

04/06/2026

Classes for the week of 4/6/26:

Register for our classes online or the Achieve app: https://www.wellnessliving.com/schedule/be_strong_fitness__yoga?id_class_tab 💪🏻

Monday 4/6:
5:15 Murph Challenge Group - Kara
8:30 am FREE Chair Abs/Arms - Craig
10 am April Boot Camp - Craig

Tuesday 4/7:
5:15 am April Boot Camp - Andrea
8:30 am Slow Flow Yoga - Andrea

Wednesday 4/8:
8:30 am FREE Chair Yoga - Andrea

Thursday 4/9:
5:15 am April Boot Camp - Andrea
8:30 am Slow Flow Yoga - Andrea
10 am April Boot Camp - Craig

Friday 4/10:
5:15 Murph Challenge Group - Andrea

—————————-

Group Fitness classes:
**Buy more and save!!!**

Slow Flow Yoga and Barre:

Single Class - $7 ($4.20 with membership)
5-Class Pack - $32 ($19.20 with membership)
10-Class Pack - $56 ($33.60 with membership)
20-Class Pack - $98 ($58.80 with membership)

Hot Yoga Sculpt:

Single Class - $12 ($7.20 with membership)
5-Class pack - $54 ($32.40 with membership)
10-Class pack - $96 ($57.60 with membership)

__________

📱 Sign up for all of our classes online:
https://www.wellnessliving.com/rs/schedule/be_strong_fitness__yoga?k_business=420703&k_class_tab=63508&uid=0&id_class_tab=1

Sign up online, use the Achieve app or call us during office hours at 319-465-6683.

⏱ Fall/Winter Office Hours
• Monday, Wednesday, Friday: 8 am to 11 am
• Wednesday: 5 pm to 7 pm
• Tuesday, Thursday: 12 pm to 3 pm
• Saturday/Sunday: By appointment

04/03/2026

Special guest Dylan Welter helped us demonstrate how to do chest presses on the Smith Machine!

We suggest performing 3 sets of 8 to 12 repetitions. To increase muscle growth, perform 3 to 5 sets of 5 to 8 reps. The last rep should be challenging but still in good form.

Check out all of our machine videos on this page! Remember to clean your equipment when you’re done. ✅

04/03/2026

In this video series, we will be demonstrating how to use the equipment at the gym safely and effectively.

Leg (quad) extension:

1. Adjust the seat so your knees are in line with the pivot.
2. Move the long handle forward to lower the leg pads. Select position 1, 2 or 3 based on comfort. Place feet underneath the bottom pad.
3. Choose a weight that is comfortable, but not too easy. You should be able to do 8 to 12 repetitions. If you can do more than 12, try increasing your weight. Push in the top pin to add 5 pounds.
4. Using a slow controlled motion, extend your legs and squeeze/contract the top of your thighs. Return to the starting position by slowly bending your knees, keeping your core engaged and bottom on the seat.
5. Please do not bang or slam the weights when using the machines. Remember to clean your equipment when you’re done.

Leg (hamstring) curl:

1. Adjust the seat so your knees are in line with the pivot.
2. Move the long handle backward to raise the leg pads. Select position 1, 2 or 3 based on comfort. Place legs between the two pads.
3. Choose a weight that is comfortable, but not too easy. You should be able to do 8 to 12 repetitions. If you can do more than 12, try increasing your weight. Push in the top pin to add 5 pounds.
4. Using a slow controlled motion, bend your knees and squeeze/contract the back of your legs, pulling your heels beneath you. Return to the starting position by slowly extending your knees, keeping your core engaged and bottom on the seat.
5. Please do not bang or slam the weights when using the machines. Remember to clean your equipment when you’re done.

We suggest performing 3 sets of 8 to 12 repetitions. To increase muscle growth, perform 3 to 5 sets of 5 to 8 reps. The last rep should be challenging but still in good form.

Check out all of our machine videos on this page!

04/03/2026

In this video series, we will be demonstrating how to use the equipment at the gym safely and effectively.

Leg press:

1. Adjust the seat so your knees form a 90∘ angle and place feet shoulder-width apart on the platform.
2. Choose a weight that is comfortable, but not too easy. You should be able to do 8 to 12 repetitions. If you can do more than 12, try increasing your weight. Push in the top pin to add 5 pounds.
3. Using a slow controlled motion, press the platform away, keeping a slight knee bend. Return to the starting position by bending your knees, keeping your core engaged and bottom on the seat.
4. Please do not bang or slam the weights when using the machines. Remember to clean your equipment when you’re done.

Calf extension:

1. Extend your legs and walk your feet down the platform so just the balls of your feet are on the bottom of the platform.
2. Choose a weight that is comfortable, but not too easy. You should be able to do 8 to 12 repetitions. If you can do more than 12, try increasing your weight. Push in the top pin to add 5 pounds.
3. Using a slow controlled motion, press the platform away with your toes (plantar flex), being careful not to lock your knees out. Then pull your toes toward you (dorsi flex).
4. Please do not bang or slam the weights when using the machines. Remember to clean your equipment when you’re done.

We suggest performing 3 sets of 8 to 12 repetitions. To increase muscle growth, perform 3 to 5 sets of 5 to 8 reps. The last rep should be challenging but still in good form.

Check out all of our machine videos on this page!