Mocksville's ONLY 24/7 fitness facility!

377 Hospital Street
Mocksville, NC 27028

336-753-6365

Due to circumstances beyond our control, we are being forced to close our facility indefinitely.


We will keep you all updated as soon as we find out when we are allowed to open again.

To our Redline Fitness community,

We would like to take a moment to express our deep gratitude to all of our members for helping keep us afloat during this difficult time.

This has been a stressful and confusing time for everyone, and we want to let you know how much your support means to us.

Three weeks ago, we requested a certification to re-open with the NC Department of Revenue. Unfortunately, our request was denied.

We have also reached out to the Davie County Health Department to seek what steps we could take to safely reopen. Our request was again denied.

We participated in a protest to reopen Davie County to share our story and get our message across.

While we are not open to the public, our members should know that we are using this time to make the gym better. We have been cleaning, reorganizing equipment, painting, and more.

In the meantime, we will use every resource available to re-open as soon as possible. Please know that without your support during this time, we would not be able to open at all.

From the Redline Fitness family, thank you.


NEED RECIPE IDEAS? WORKOUT MOTIVATION? FIND HELPFUL TIPS & TRICKS FOR ALL THINGS HEALTH & FITNESS, POSTED WEEKLY.


It's hard to give up our favorite foods even when we know they aren't the best for us. At Redline Fitness, we think you deserve the best. We strive to give you healthier alternatives to some of our most beloved foods. To find out what's best for you, we recommend using a free calorie tracking app, such as Lose-It.

REDLINE FITNESS PROTEIN BAR

PROTEIN SHAKE INGREDIENTS

NUTRITION INFORMATION

BODYBUILDING.COM SIGNATURE PROTEIN

1 SCOOP VANILLA: 130 CALS, 2G CARBS, 2G FAT, 5OMG CHOLESTEROL, 160MG SODIUM, 2G

SUGAR, 25G PROTEIN

1 SCOOP CHOCOLATE: 13O CALS, 3G CARBS, 2G FAT, 45MG CHOLESTEROL, 160MG SODIUM,

2G SUGAR, 1G FIBER, 25G PROTEIN

1 MEDIUM BANANA: 105 CALS, 27G CARBS, 14G SUGAR, 1G PROTEIN

¼ CUP STRAWBERRIES: 25 CALS, 6G CARBS, 2G SUGAR, .5G PROTEIN

1 TBSP PEANUT BUTTER: 95CALS, 3.5G CARBS, 7.5G FAT, 65MG SODIUM, 1.5G SUGAR, 3.5G

PROTEIN

1 SCOOP OATS: 75 CALS, 13G CARBS, 1.5G FAT, .5G SUGAR, 2.5G PROTEIN

1 TSP HONEY: 15 CALS, 4G CARBS, 4G SUGAR

CEYLON CINNAMON: 0 CALS, 0 CARBS, 0 SUGAR, 0 PROTEIN



PROTEIN BITES

March 11,  2020

When you have no time to bake, but you need a pick-me-up packed with protein and flavor, this recipe is for you! Easy to make and customizable, these protein energy balls are healthy and satisfying.


Chocolate Peanut Butter Protein Energy Balls

2 cups Rolled Oats

1 cup Natural Peanut Butter or Almond Butter

3/4 cup Honey

1/2 cup Chocolate Protein Powder (easily substituted with vanilla!)

1 Tablespoon Unsweetened Cocoa Powder

2 teaspoons Vanilla

1/3 cup Dark Chocolate Chips


In a large bowl, stir together oats, peanut butter, honey, protein powder, cocoa powder, and vanilla.

*If you want a finer, smoother protein ball, lightly pulse oats in a food processor or blender.

Stir in chocolate chips and any other accompaniments, such as: toasted coconut, sliced almonds, or dried cranberries!



LOW-CARB PASTA

March 4, 2020

Spaghetti squash is a very nutritious squash, and its unique fibers make it a low-carb, low-fat, gluten-free, and vegan alternative to spaghetti noodles. One cup of cooked spaghetti noodles has about 200 calories and 40 grams carbohydrate. In comparison, one cup of cooked spaghetti squash has just 40 calories and 10 grams carbohydrate.

Spaghetti squash also has 2 grams fiber per one-cup serving and is a good source of calcium, potassium, magnesium, and niacin. Overall, it really is a great addition to a healthy diet and a guilt-free way to enjoy your favorite pasta meals.


Instructions

Preheat the oven to 400°F

Slice the spaghetti squash in half lengthwise, (microwaving for a short amount of time can help make it tender if its too hard to cut) and scoop out the seeds and ribbing. Drizzle the inside of the squash with olive oil and sprinkle with salt and pepper.

Place the spaghetti squash cut side down on the baking sheet and use a fork to poke holes. Roast for 30 to 40 minutes or until lightly browned on the outside, fork tender, but still a litte bit firm. The time will vary depending on the size of your squash.

Remove from the oven and flip the squash so that it’s cut side up. When cool to the touch, use a fork to scrape and fluff the strands from the sides of the squash.



HEALTH OVER WEALTH

February 19, 2020

Scientists have conducted research and collected data about the physical behavior and mental mood of over 1.2 million Americans. What they found is that while those who exercised regularly tended to feel bad for 35 days a year, non-active participants felt bad for more than 50 days, on average.

They also found that those who exercised in groups or participated in sports with a social element fared even better and exhibited even better mental health than those who exercised alone. Workout buddies, accountability partners, group classes and training are even more important than we knew before!


Where does wealth come into play?


People who exercise are markedly happier than people who don’t — even if they have less income. On average, a sedentary person would have to earn an additional $25,000 to be as happy as a person who exercises.

That's quite the jump. 


If you didn't already know, exercise causes the body to release endorphins.
These are hormones that are produced by the central nervous system to inhibit the transmission of pain signals and produce a feeling of euphoria. This is what makes you feel happier instantly!

It doesn't stop with endorphins, however. Your body also produces serotonin, norepinephrine, BDNF and dopamine, the reward chemical. The combination of these five chemicals will boost your mood, and have been proved to help to relieve both anxiety and depression.

Exercise doesn’t just produce more hormones though, it also helps to reduce the levels of cortisol and adrenaline in the body. Both of these chemicals in high doses can cause stress. Needless to say, increasing these positive chemicals in your body results in a huge shift towards feeling happier.




EAT MORE VEGGIES!

February 12, 2020

We all are guilty of not eating enough vegetables.
Some of us simply don't like the taste of them at all, but there are plenty of ways to incorporate them into your regular meals without compromising flavor.

One of the best ways is cauliflower rice! Cauliflower has such a mild flavor that it is truly a blank canvas for whatever type of meal you're craving.

The best part - it is SO easy to make! Use it in stir frys, tacos, casseroles - anything at all!
You can buy it in the frozen aisle pre-prepared, but when you hear how easy it is to make yourself, why would you?

If you have a food processor, simply cut your head of cauliflower into small pieces, use your grater attachment, and there you have it!
If you don't have a food processor, all you need is a cheese grater! Use medium sized holes to grate your cauliflower into rice. 
To cook, simply saute it with a small amount of butter or oil, and cover so it can become tender. It only takes about 5 minutes to cook.
Now is the fun part! You can transform it to fit in any type of dish.
For Mexican inspired dishes - try seasoning with a little cumin and chili powder.
For Asian inspired dishes - try a little ground ginger and low sodium soy sauce.
You can also serve it on its own. Season it any way you like!

Note: If you've tried this already, and weren't a fan of the texture or taste - try mixing it half and half with regular rice. I bet you won't even notice it's there!


Cauliflower is naturally high in fiber and B-vitamins, provides antioxidants and phytonutrients that can protect against cancer, contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients!



THE IMPORTANCE OF STRETCHING

JANUARY 29, 2020

Flexibility training is one of the most essential, and most often overlooked, component of fitness. Sometimes we aren't even aware of how much stress we are carrying in different parts of our body throughout the course of the day.

Here are 10 benefits of stretching - though there are PLENTY more!

  • Decreased stress - stress can produce a number of undesirable responses in the body, including increased feelings of anxiety, fatigue and tension
  • Reduced pain & stiffness - regularly performing static stretching can help to decrease stiffness, reduce pain levels, and may reduce the frequency and severity of muscle cramps
  • Improved health - regularly performing stretching exercises can help to reduce blood pressure, heart rate and breathing rate, counteracting the body’s physiological responses to stress and muscular tension
  • Enhanced range of motion - various types of stretching can help to enhance unrestricted movement of the major joints of the body, including key areas that are designed to be mobile, such as the hips and shoulders
  • Improved muscular function - as a result of poor posture, repetitive movement patterns, improper body mechanics, and spending long periods of time seated, muscles in the body can become chronically tense, tight and contracted, causing them to become less strong and supple. Regular stretching helps to improve overall function by ensuring that the body can more effectively respond to these stresses
  • Reduced risk of injury - dynamic stretches are often used as part of a warm-up to help increase core body temperature and functionally prepare the body for the movements that are to come
  • Enhanced performance - when included as part of a well-rounded fitness routine, regular flexibility training, can help enhance agility, power, speed and muscular strength
  • Improved blood flow & circulation - regular flexibility training can help to improve blood flow and circulation, thereby allowing for the enhanced transportation of oxygen and nutrient-rich blood throughout the body
  • Minimized wear & tear on joints - when muscles become chronically tight and tense, opposing muscles become weakened, producing unnecessary wear and tear on various joint and structures within the body.
  • Improved quality of life - although there are physiological changes that occur as we grow older, regularly stretching and performing range of motion exercises can improve flexibility at any age, helping to increase longevity and enhance overall quality of life

article credit: https://www.acefitness.org/education-and-resources/professional/expert-articles/6387/10-reasons-why-you-should-be-stretching



ARE YOU DRINKING ENOUGH WATER?

JANUARY 22, 2020

It doesn't get more simple than water. Yet, a lot of us struggle with drinking the correct amount of water, or simply getting bored of it.

Water is a transporter of substances and nutrients throughout the body, so it's extremely important. Age (elderly people need less water), activity level (challenging workouts require more water), diet (high protein, sodium, or fiber-rich diets require more water), and certain medications are some factors that might affect how much water you need. 

While studies have produced varying recommendations over the years when it comes to meeting the hydration levels of the average healthy adult, most experts recommend around two liters a day, or about eight 8-ounce glasses.

Instead of heading for those flavor packets with artifical sweeteners, keep it natural! You'll be surprised at how good water can taste with just a few simple additions.

We recommend adding a shot of Elderberry Syrup to your water for a burst of flavor and loads of health benefits. If you haven't already heard about it, go here to read how amazing it can be! (And yes, we sell it!)
Lemon, fresh ginger, cucumber, and mint are all also great choices! Just slice them up and add to your iced water for a detoxifying and refreshing beverage to sip on all day.

Benefits of Lemon:
Vitamin C
Supports weight loss
Improves skin quality

Aids digestion
Freshens breath
Helps prevent kidney stones

Benefits of Mint:

Rich in nutrients

May improve IBS

Helps relieve indegestion

Improves brain function

May decrease breastfeeding pain

Improves cold symptoms

Benefits of Ginger:

Powerful medicinal properties
Treats nausea

Reduces muscle pain

Helps osteoarthritis 

Lowers blood sugar

Reduce mentrual pain

Lowers cholesterol

Fights infections


Benefits of Cucumber:

Low in calories but high in many important vitamins and minerals

Contains antioxidants

Promotes hydration

Aids in weight loss

Lowers blood sugar



WHO DOESN'T LOVE CASSEROLE?

JANUARY 8, 2020

How about guilt-free casserole?

 This Healthy Zucchini Tomato Casserole with garlic and parmesan only takes 5 minutes of prep! Serve as low carb side dish or add cooked chicken for a 30 minute dinner.

Author: Olena of ifoodreal.com

Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

Yield: 6 servings

Ingredients:

2 large or 2.5 lbs zucchini, cut into quarters

10 oz grape tomatoes, cut in halves or 2 large tomatoes, diced

5 garlic cloves, minced

1/2 cup Parmesan cheese, grated

1 tsp any dried herbs like basil, oregano or Italian

3/4 tsp salt

Ground black pepper, to taste

1/3 cup parsley or basil, finely chopped

Cooking spray

Instructions:

Preheat oven to 350 degrees F and spray 8 x 8 or 9 x 11 baking dish with cooking spray. Set aside.

In a large mixing bowl, add all ingredients, except parsley/basil; stir to combine.

Transfer to a prepared baking dish and bake uncovered for 25 minutes for crunchy zucchini or 35 minutes if you like well cooked vegetables. I recommend checking for doneness with a fork or knife after 25 minutes.

Remove from the oven, garnish with basil or parsley and serve hot/warm.

Refrigerate covered for up to 3 days.

Notes:

Add some grilled, roasted, cooked, even quickly pan fried with some seasonings chicken (cubed or shredded)



20 MINUTE DINNER

DECEMBER 23, 2019

We know that everyone is rushing around preparing for the holidays, and we especially know that finding time to cook for your family, let alone finding something healthy, can be a challenge. Luckily, we've done the work for you this week. Below you'll find a 20 minute version of the traditional stuffed peppers.

Instead of boiling your rice, and baking your peppers, this simplifed version tastes just as great in half the time!

It's hard to stay on your fitness track with all the office parties, Christmas cookies, hams and casseroles.

We don't expect you to replace your traditional Christmas meal with this one, so this week we're posting on Monday instead of Wednesday. Remember to stay mindful this holiday season! Enjoy your favorite foods, but try a smaller portion.

Merry Christmas & Happy Hanukkah from all of us at Redline!


UNSTUFFED PEPPER BOWLS

Servings: 4 Prep Time: 5 minutes Cook Time: 15 minutes Total Time: 20 minutes

Ingredients

2 Tbsp olive oil, divided

1 small yellow onion, diced (1 cup)

2 cups chopped bell pepper (any color)

Salt and black pepper, to taste

1 lb lean ground turkey

2 cloves garlic, minced (2 tsp)

1 tsp chili powder

1 tsp ground cumin

Few dashes cayenne pepper, (optional)

1 (14.5 oz) can diced tomatoes, drained 

3 Tbsp minced fresh parsley

2 (10 oz) pkgs. frozen cauliflower rice, cooked according to package instructions

1 cup finely shredded mozzarella cheese (optional)

Instructions

Heat 1 Tbsp olive oil in a 12-inch non-stick skillet over medium-high heat.

Add onion and saute 2 minutes then add in bell peppers, season with salt and pepper and saute until softened, about 6 minutes.

Transfer pepper mixture to a plate. Heat remaining 1 Tbsp olive oil in skillet over medium-high heat.

Add in turkey in large crumbles, season with salt and pepper.

Let rest, until golden brown on bottom, about 2 minutes then toss.

Continue to cook and break up turkey, about 2 minutes more, until almost fully cooked through, then add garlic, chili powder, cumin and cayenne.

Cook turkey through then stir in tomatoes and pepper mixture and warm through, about 1 minute. Stir in parsley.

Plate cauliflower rice, top with cheese (I like to add it in the middle layer so it melts nicely), then finish with ground turkey mixture, serve warm.

Recipe source: Cooking Classy

Nutrition Facts

Amount Per Serving
Calories 393 

Fat 19g

Saturated Fat 7g

Cholesterol 92mg

Sodium 440mg

Potassium 1199mg

Carbohydrates 18g 

 Fiber 6g

Sugar 9g

Protein 32g

Vitamin A 3205IU

Vitamin C 178.5mg

Calcium 291mg

Iron 3.6mg

NEED RECIPE IDEAS? WORKOUT MOTIVATION?

FIND HELPFUL TIPS & TRICKS FOR ALL THINGS HEALTH & FITNESS, POSTED WEEKLY.

It's hard to give up our favorite foods even when we know they aren't the best for us. At Redline Fitness, we think you deserve the best. We strive to give you healthier alternatives to some of our most beloved foods. To find out what's best for you, we recommend using a free calorie tracking app, such as Lose-It.

YOU ARE WHAT YOU EAT

DECEMBER 18, 2019

That old expression "you are what you eat" could not be more true. The better you eat, the better you feel. 
We all struggle to find healthy and simple recipes to help maintain our focus throughout the week. What you do at home is equally as important as what you do in the gym. This is why we are beginning a helpful blog full of recipes, fitness tips and inspiration, coming to you every Wednesday!

Without further ado, here is our first recipe suggestion!


Healthier Chicken Pot Pie

Yield: 4 servings Prep Time: 10 mins Cook Time: 45 mins Total Time: 1 hr

Just 380 calories for a huge, creamy serving! Packed with juicy chicken, fresh veggies, and topped with a golden, flaky crust.

Ingredients

1 tablespoon extra-virgin olive oil

10 ounces cremini baby bella mushrooms

1 cup diced carrots — about 3 medium

1/2 cup diced celery — about 1 large stalk

1 1/2 teaspoons garlic powder

1/2 teaspoon kosher salt

1/4 teaspoon black pepper

1/4 cup all-purpose flour

2 cups unsweetened almond milk

2 cups cooked and shredded boneless, skinless chicken breasts* — about 8 ounces or 2 small breasts

1/2 cup frozen peas

1/2 cup frozen pearl onions

1 tablespoon chopped fresh thyme

1 prepared pie crust — (dairy free if needed, or use a whole wheat pie crust. For a healthier alternative, only use a top crust, or no crust at all.)

1 egg — lightly beaten with 1 tablespoon water to create an egg wash

Instructions

Preheat the oven to 425 degrees F. Lightly coat a 9-inch pie dish with baking spray. Set aside.

Heat a large Dutch oven or similar deep, heavy-bottomed pan over medium-high heat. Add the oil to the pan. Once hot, add the mushrooms and cook for 8 minutes, until mushrooms are beginning to brown, stirring occasionally. Add the carrots, celery, garlic powder, salt, and pepper. Cook until the mushrooms have browned more deeply and the carrots begin to soften, about 3 additional minutes.

Sprinkle the flour over the top of the vegetables and cook 2 minutes. Slowly pour in the almond milk, adding a few splashes at a time, stirring constantly. Bring to a low boil, scraping any brown bits from the bottom of the pan. Continue to let bubble until thickened, about 3 to 5 minutes. Stir in the chicken, peas, onions, and thyme. Spoon the chicken mixture into the prepared pie dish.

Roll the pie dough into a circle large enough to cover your dish. Brush the edges of the pie dish with the egg wash, then lay the dough over the top so that it overhangs the sides. Trim the overhang to a 1/2 inch larger than edge of the dish. Gently press the dough onto the sides of the dish so that it sticks, then brush all over with the remaining egg wash. With a sharp knife, cut 3 slits in the top.

Bake until hot and bubbly on the inside and the crust is deeply golden, about 25 minutes. Let rest a few minutes. Serve hot.

To make the recipe vegetarian, substitute an additional 2 cups of chopped vegetables for the chicken. The pot pie will still be delicious and hearty.

To make gluten free, use your favorite gluten free pie crust.

Nutrition Information

Per 1/4 of pie — Calories: 380, Fat: 18g, Saturated Fat: 6g, Cholesterol: 12mg, Sodium: 593mg, Carbohydrates: 41g, Fiber: 4g, Sugar: 5g, Protein: 8g
Recipe via https://www.wellplated.com/healthy-chicken-pot-pie/