Spraggins Fitness

06/18/2026

Thursday morning hike up Mailbox🎉. 1st time for Brennan (age 14), and he did amazing. Always such an adrenaline rush at the top & an endorphin rush at the end. Did the old trail both up & down this time, but I think next time will do the new trail down to save the knees😅.

12/25/2024

Merry Christmas & Happy Holidays to our fitness family!

09/14/2024

Saturday stairs. Hill repeats & stair repeats = a great start to the weekend! Nice job to the morning crew who put in the work 💪🏼👏🏼 & (not pictured because she was so speedy she got done early😉)!!

09/10/2024

It’s not everyday my clients come in just ready to advertise😂🤣. Thanks, Virginia (68 years young & wears it well)!!

06/25/2024

https://apple.news/ASis7xQe3SSGPfiHZBag0Rw

Inflammation diets have been trendy for a long time. But new research is revealing exactly how your diet can affect the gut microbiome—and ultimately ward off chronic disease.

01/07/2024

Sunday morning run. Started pre-sunrise, ended in beautiful morning light. Sometimes you need to channel that inner champion to get it done🏃🏻‍♀️

11/23/2023

1st ever Spraggins Fitness Turkey Trot was a success! Thank you to all who came out & participated! Beautiful day for a walk/run☀️. Feeling grateful for such a lovely local fitness community🙏🏼. Happy Thanksgiving🦃🦃

11/11/2023

Come out & join us for a Fun Run/Walk on Thanksgiving Day! 2 miles, meet @ Lowman Beach Park in West Seattle. All family/friends are welcome to join us for a fun community fitness event! Check out the details @ http://spragginsfitness.com/turkey-trot

10/18/2023

Want a quick, simple, high intensity workout that takes less than 15 minutes & helps improve your VO2max? Try the Sugar Cane workout (named after trainer Kenny Cane): choose your mode of cardio (running on a track, rower, bike, or versa climber). Start with an easy warmup. Step 1: Go as fast as you can for 2 minutes. Note the distance. Take 2 minutes rest.
Step 2: Go as fast as you can for the distance you achieved in Step 1. Note the time it takes you to get there. Rest 2 minutes.
Step 3: Go as far as you can in the time (duration) you noted in Step 2, & try to beat the distance you achieved in Step 1. Cooldown. Try adding this workout into your routine every 1-3 weeks to improve your VO2 max! This works great on a track if are able to run, but will also work using a stationary bike, rowing machine, or even versa climber.