Super Saturday October 23, 2010

We are excited to show you what we have planned for this year's
Super Saturday Oct. 23rd. 9:30 am to 1:00 pm
Browse and see what is being offered. Sign-ups will be available on Sunday September 19th and 26th and the last day to pay will be Sunday October 10th.

Christmas Greeting Cards $1.00 ea.
Standard size 4x5 1/2" envelope included

Bread made from flax seed as a substitute for oil FREE CLASS

Bread making demonstration by Sis. Angie Williams who will use flax seed as a substitute for oil. We will also have an alternative gluten free bread demonstration.

Apple Box Oven Construction and Demonstration $7.00

Bro. Steve Johnson is coming to show us how to construct an apple box oven and then he will demonstrate how to use it.
For more information click here
and then type apple box oven in the search box found in the right hand corner. It will be the first search result as a pdf file.

Fire Starters $1.50 per dozen
Make you own Fire Starter. Great for starting charcoal for dutch oven cooking, or starting a camp fire. They are very simple to make and can be stored. To make them you will need to bring your own paper egg carton and dryer lint. Some lint will be on hand if you turn up short. The wax and matches will be provided for $1.50 per 12dozen starters.

Translucent beaded dangle earrings
$1.50 a pair

Beaded Watch Bands
Watch Face $9.50
Beaded Watch Bands 8.25 ea.
Watch face is studded with diamond rhinestones on both the right and left side.
Beaded watch bands can be sized to a custom fit.

Pedestal Dessert Plater $6.00
We can provide this plate for $4.00 or you can bring your own plate The candle stick will be provided for $2.oo.

Beautiful Fall Flower Arrangement $21.00

Ceramic pot with silk flora measuring 14 x 10"

Felt Flower Hair Bows $1.00 ea.

Made with felt pedals,
button center,
and snap clip

Festive Holiday Hurricane Lamps
10" tall 6" wide
Christmas candle-$10.00 The bow and candle will not be provide so you can better match your Christmas decor.
Halloween candle- $10.50 candle not provided

Fitness & Strength Training- Squats

We had a great fitness and strength training class given by Erick Johnson, a fitness trainer for Viking Crossfit.  He introduced a few simple exercises that can be done at home to build strength and enhance fitness, which we all need.

The first is an air squat. These offer core strength training, muscle strengthening, and a good cardiovascular workout.

Instructions

1. Step1
   Stand with your feet spread apart at a distance slightly wider than the shoulders. Plant your feet firmly on the ground with your weight on the heels to prevent yourself from rolling up onto the balls of your feet. It is a good idea to wear athletic shoes with good traction for this exercise.
2. Step2
   Place arms straight out in front of your chest. The arms should be in a comfortable position as they act as counter balance to the motion of the exercise. You can hold the hands together or apart.
3. Step3
   To get into the squat, bend both knees so they come out slightly over the top of your feet. This means lowering your hips down below your knee caps in a straight line.
4. Step4
   Ensure the spine is in line with the center by bending over hips and curving out slightly as you reach the base of the squat. The entire torso region should remain in a vertical position.
5. Step5
   Keep eyes staring straight ahead in line with the horizon. Keeping eyes fixed prevents the speed of the exercise getting you dizzy or disorientated.
6. Step6
   Stand back up straight with the knees slightly bent as you come up out of the squat position. Your arms are still out in front of you.
7. Step7
   Repeat the air squats at a medium pace for at least one set of 20 repetitions.

Here is a link to a video on how to do a proper squat.

Look for upcoming posts about strength building exercises.