MMB – 1/2 Way Through Challenge!
Happy Monday to you! I hope you had an awesome weekend and found ways to move and enjoy the sunshine out there! This past Saturday was the 4th Fall Fitness Challenge and you guys rocked it! It was a military obstacle style course that featured: monkey crawls, crab crawls, Bosu jumps, agility dot leaps, agility ladder drills, walking planks w/push-ups, lateral shuffles w/squat thrusts and running! Wowza! It was tough, but you guys are tough!
Here are the top place winners of the 4th Challenge!
Andrew Allan – 17:00 min
Deb Roe 17:55 min
Lynnda Philbrook – 19:38
Here are some photos from the 4th Challenge:
1) Cardio Core at Jen’s Studio Tuesday night: 5:45pm to 6:30pm, 6:40pm to 7:25pm, 7:35pm to 8:20pm. If you would like to come to class on Tuesday, please text or e-mail me. I need a minimum of three people to run a class or two people who are o.k. with a double class charge. Let’s kick off our mid-week with some awesome fitness together!
2) Park Fitness Thursday – 8:30am to 9:15am. If you’d like to take a field trip with us to the sports park, then come on out and join us at 8:30am! All levels welcomed. Drop in cost $15 or use pre-paid class card.
3) Cardio Fusion is Thursday at VBC! Class times: 5:45pm to 6:30pm & 6:40pm to 7:25pm. If you would like to come to class on Thursday, please text or e-mail me. I need a minimum of three people to run a class or two people who are o.k. with a double class charge. Let’s end our our mid-week with some awesome fitness together!
4) 5th Fall Fitness Challenge is Saturday! Let’s continue this journey of raising the bar fitness together! Class is 7:30am to 8:15am. It’s not too late to join, so come on out and bring a friend too!
5) The 6th Fall Fitness Challenge will a Halloween Boo Camp! Let’s get festive and wear something fun for the last Challenge day and Halloween Boo Camp!
Thought for the week: 1/2 Way Through Fall Fitness Challenge
Hey guys, how’s it going in the area of nutrition for the Challenge? I know many of you participated in the weigh-in and measuring on 9/14, so that’s exactly one month ago today. Do your clothes fit any differently? Do you have better energy and increased stamina? I know there are a few of you who are going on no-carb diets for a few weeks and/or are intermittent fasting too. How’s that going? Is it getting easier or harder? For the last Challenge day, I would love for a few of you to share how your nutrition and fitness journey has been the last couple of months. It’s absolutely hard work, but I can see a difference, and I know you can feel the difference, so it’s worth it!
Now, if you have been stepping on the scale and aren’t seeing a difference, please don’t panic. You still have time and there are always adjustments that you can make.
Here are a few things to consider when trying to lose weight:
- Portion Size – Try eating on a salad plate instead of a dinner plate. 1/2 your plate should be filled with veggies or salad. The rest should be lean proteins. Also, remember, veggies are carbs, but they are beneficial and wonderful carbs! The greener the better 🙂
- Are you eating late at night? This is probably the number one thing you can change in your diet is to stop eating late at night. I know this is difficult, especially if you are coming home late from a long commute and are hungry. Try having a larger lunch during the day, and a power snack around 3pm. This should curtail your hunger by the time you get home so if you do have to eat, it will be a smaller amount of food.
- Drink more water. I know you’ve heard this a million times, but it’s super important and most of us need the reminder. 🙂
- Eat nutrient dense foods. If you are mostly eating out of packages, microwaving your food, or are eating out, chances are you are taking in high amounts of sodium, hidden sugars, fillers, msg, and artificial ingredients. Your body will not function optimally with these types of foods. You’d be amazed at how much better you’ll feel if you eat more home cooked meals and raw fruits and veggies. Admittedly, getting used to eating these types of foods will take some effort, especially if you are accustomed to revved up flavors. Your palate will need to be re-set and this takes time. Nutrient dense foods are all about foods that are alive or are activated when eaten. Here’s a quick list: sprouted pumpkin seeds or sprouted lentils, microgreens and spinach, chia seeds and flax seeds, wild caught salmon, eggs that have come from free range chickens without antibiotics, kombucha, cold pressed green juice, blueberries and strawberries, avocados etc.
- Rest is king! Make sure you aren’t burning the midnight oil out there, especially with screen or device time. The type of light displayed from these devices makes your brain think it’s the middle of the day and it’s harder to go to bed when it’s time.
- Work outs need to be effective. You should be working out at least three times a week in order to see changes in your body. You need to have a good mix of cardio, resistance, core, and flexibility. If you are short one day and have a difficult schedule, let me know and perhaps we can weave in some personal training. I start as early as 5:30am 🙂
Hope that helps! See you in class soon!