“Mayberry Gals” Workout

Due to a summer day camp and the Independence holiday, we haven’t had class at Mayberry Outreach Center in two weeks. I’ve missed the folks out there and I had promised them a workout, so I thought I would share it with you as well. This is based on a “Name Workout” a friend had shared with me a while back and since it’s only been ladies for several weeks, I came up with “Mayberry Gals” for the ladies to do in absence of class. It’s something you can do with just your body weight and maybe a mat. Feel free to modify it to fit your fitness level and as always, be sure you’re cleared with your doctor before doing anything you haven’t been doing.

I did this yesterday and it’s squat heavy, but we all need some lower body strength, eh? Feel free to rest a few seconds between each move and break the reps into smaller bunches if needed. Those 1 minute wall sits are FUN! (yeah, right) See if you can go through two rounds. Be sure to start with a few minutes warm up (walk/jog in place, high knee march in place, side-to-side shuffle, etc.) then cool down with some stretches.

M – 20 push ups

A – 30 seconds arm circles

Y – 15 squats (or 30 second plank)

B – 15 squats

E – 1 minute wall sit

R – 30 squats

R – 30 squats

Y – 15 squats (or 30 second plank)


G – 40 jumping jacks

A – 30 seconds arm circles

L – 1 minute wall sit

S – 15 push ups

Feel free to create your own workout with your name or any other word!

2016 CrossFun Games Success!

God provided a beautiful (albeit hot) day for the first ever CrossFun Games at Carroll Wellness Center in Hillsville, VA. Fifteen hardcore folks competed and 9 earned beautiful, handmade cross trophies by Rob Redus. Thank you to all the volunteers who worked so hard before, during, and after the event. Also, many thanks to everyone who made a donation of time, money, and prayers. Without you, this event would not have happened.

Will we do it again? Most likely, yes! We’ll change it up a bit, so keep your eyes and ears open for details of the 2017 CrossFun Games!


Easy Category  (1 mile run)

  • 1st Place – Olivia Barnes (9:08)
  • 2nd Place – Michael Crotts (10:17)
  • 3rd Place – Laurel Sutphin (10:56)
  • 4th Place – Emily Mann (17:14)
  • 5th Place – Jason and Jessica Mann (17:15)
  • 6th Place – Eleanor Dick (17:58)

Moderate Category (1 mile run, 50 overhead press, 100 pushups, 150 squats, 1 mile run)

  • 1st Place – Jennifer Powers (36:27)
  • 2nd Place – Tamara Sutphin (39:53)
  • 3rd Place – Brenda Harmon (41:11)
  • 4th Place – Yancey Powers (42:33)

Challenging Category (1 mile run, 100 overhead press, 200 pushups, 300 squats, 1 mile run)

  • 1st Place – Brian Brown (45:12)
  • 2nd Place – Sean Slayton (48:58)
  • 3rd Place – Danny Huff (49:26)
  • 4th Place – Debby Quesenberry (52:30)

Thanks to Rachel Friend, my sweet sis, who took pictures. Here are SOME of the shots. More to come one day soon!

CrossFun Competition Workout Released!

crossfungamesworkoutsWhat are you waiting for?! It’s time to sign up for CrossFun Games! If you’ve been waiting for the workout, here it is:

Easy – 1 mile walk/jog/run on the Beaver Dam Trail OR around the field at Carroll Wellness Center

Moderate – 1 mile run on Beaver Dam Trail or the field followed by 50 dumbbell overhead press, 100 pushups, 150 squats, then another 1 mile run

Challenging – 1 mile run on Beaver Dam Trail or the field followed by 100 dumbbell overhead press, 200 pushups, 300 squats, then another 1 mile run

Each level will be timed and the top THREE finishers in EACH category will get trophies PLUS a gift certificate!

Hurry up and register online or fill out your paper and drop it in the mail. You can also register day of between 8 – 8:30 am. Games start at 9 am NEXT SATURDAY, September 24!

New weekly exercise class!

John me at Mayberry Presbyterian Church in Meadows of Dan on Tuesdays at 5 pm for uplifting group exercise for all fitness levels. No charge and equipment is provided!

Youth Fitness Class – Let’s try July!

The youth fitness class didn’t jump off in June like I had hoped, but I really feel it was due to the time being 11 am. SO, if your child age 10-15 is interested in the class, I’m going to offer it from 5:30-6:15 pm on Monday & Wednesday evenings in July (with the exception of Wednesday, July 13). Since there are only 6 sessions, the cost has been reduced to $25 for members and $30 for non-members. I need 5 kids registered by June 30 to hold the class, so be sure you sign up TODAY!

The classes will be 45 minutes in length and will consist of a variety of activities such as cardio, strength training, and even flexibility. Nutrition topics will be included as well as how to lead an active lifestyle.

The sessions will be FUN, ENGAGING, and SAFE for the kids. Parents are welcome to stay and watch, but parental supervision is not required.

Cost is $25 for CWC members and $30 for non-members for the 6 sessions (July 6 – 27 excluding July 13). Kids don’t have to attend all sessions to participate (but must pay full fee). Minimum of 5 participants to hold the class. All classes will be taught by Mandy Nester, ACE Certified Personal Trainer (currently earning a Youth Fitness Specialty Certification).

Extra! Extra! Spring Newsletter is Here!


Click here to read the newsletter now! (PDF download)

I’ve decided to do my newsletter quarterly and the spring issue is now here! I hope you enjoy reading what I’ve been up to and what’s on the radar for the next few months.

CONTEST!!! If you send me a Facebook message or email and tell me what’s on the Thrive calendar for Saturday, June 11, I will put you in the drawing for a FREE Thrive T-shirt in your size choice. Register by June 8, 2016 for your chance to win!

February Events Now Posted!

I just updated my February schedule and it’s FULL of active opportunities. You’ll find 4-5 classes each week at Carroll Wellness Center, Wellness Pursuits, and Galax PH Church.

I’m excited about getting back on the bike at CWC at 8:30 on Tuesdays each week. Be sure to check out the “Workout of the Day” at Wellness Pursuits on Mondays (February 8 and 22 only). I also get to teach a Sculpt class on Saturday, February 13 at 9:30 am.

Feel free to holler if you have any questions. I’m here to help and hope to see your face in my classes soon!

Relieving the Soreness after a Tough Workout

On Friday of last week, I completed my first Crossfit workout at the Carroll Wellness Center. Well, I should say I halfway completed it. The workout was a pyramid of squat to overhead press followed by [assisted] pull ups. So, we did one one squat into an overhead press followed by a pull up. Then, we did two of each move, then three, etc. We were supposed to go to 10 then come back down (9, 8, 7, etc). By the time I got to 10, my upper body was toast and I knew I was done. I could tell I would be sore. I rarely do any pull up movements – most of my moves are pushing in BODYPUMP. This really opened my eyes that I needed to start implementing some other workouts into my routine.

Either way, I woke up miserable Saturday (ask my poor husband who has heard me complain ever since) and I am still sore today (Tuesday). My problem is that I started out with too much weight and didn’t actively recover. I was so miserable that I didn’t do any type of exercise this weekend. Mistake.

This weekend also reminded me of what it feels like to start exercising after being sedentary and how challenging it is because of the discomfort you may experience. Hang in there!

I write all of this for two reasons:

  1. To share that I am human and even though I’m a certified personal trainer and group exercise instructor, I still make workout mistakes.
  2. To help you avoid these errors and miserable soreness I just experienced.

I found this great article by the American Council on Exercise that I wanted to share with you to help with your post workout recovery. Enjoy!

Thrive Christmas Event

There’s no better way to celebrate Christmas than by putting Jesus first. Join me on Monday, December 7 at 6 pm to do just that. I’m hosting my Thrive Christmas event at Wellness Pursuits that night and together we’ll have fun and celebrate Jesus’ birthday! EVERYONE is welcome, including children and the men folk. If you know any missionaries or service men/women, please bring their name and mailing address so we can write them a Christmas greeting. I’ll have the cards and stamps. We’ll have fun exercise to Christmas music, so this should be the healthiest party you attend this holiday season!

The event is FREE and all you need to bring is yourself. If you plan to come, it would be great to know ahead of time, but an RSVP is not required.

Flag Football Tournament Results & Photos

Saturday’s flag football tournament was a big success! Thanks to everyone for coming out to play and support Thrive Wellness Ministries. Ten teams participated and over $600 was raised to support the ministry! In the end, the Minions won, just like they did in the spring. Congrats! Enjoy the pictures from the event and share them with your friends. We hope to have another tournament in the spring, so stay tuned!

Thanks to the following folks for their generous donations:

  • Michael Shockley and Matthew Wells (volunteer referees)
  • Food Lion
  • Larry Joe Banks (VT Tickets)
  • Subway