MMB – Checklist Check-in

Good morning everyone,

I hope you all had a fantastic weekend and enjoyed the warm weather and beautiful sunshine!  Excellent effort by everyone who was able to make it out to classes this past week and weekend.  For those of you who are coming frequently and consistently, it’s exciting to watch your strength, endurance, and confident rise!  See, this fitness stuff is worth it right? Yes, it is! 

Announcements & Reminders: 

  1. Kid Fit & Moms’ Fit Club are launching this morning at 9:30am!  Kick off your Monday morning right for you and your kids!  Classes are held at Creekside Park in Pleasanton – 5601 W. Las Positas Blvd.  Kid Fit is for 1st through 6th grades and Moms’ Fit Club is for all fitness levels.  Pre-paid class cards apply.  See Jen for more details.
  2. Next Running Boot Camp is Sunday, May 21st at 7am!  Normally, I offer this class at 11am, but due to a very busy baseball day, I need to teach this class at 7am.  I promise to make it worth your time for getting up early on a Sunday!  Just do it.  Join me in getting a 5k distance in with strength and core drills!  You’ll feel great all day!
  3. Spring Fitness Challenge – we have two more Saturdays for our Challenge, which means weigh in is on 5/20!  Focus on solid, consistent work outs and clean eating out there!  It’s not too late to attend.  Bring a friend and experience some awesome fitness tests and Boot Camp drills and thrills!
  4. Friday Night Boot Camp on May 12th – 6:15pm!  Boot Camp on a Friday night?!  Yup!  End your week with some boom time to get rid of accumulated stress!  A reminder that there is NO Boot Camp on Saturday, May 13th.

Thought for the week:  Checklist  Check-In

Have you ever noticed that we are forgetful?  Those of you who are older will concur with me, right?  Well, I thought it was time for a reminder of the things we should be taking out and adding in to our daily routine, especially during the week.  I know most of you are familiar with all of these suggestions, but ask yourself how you are doing with these lists?  Has sugar slipped back into your diet and now you are having spikes and lows during the day with your energy?  Has your water intake decreased?  Are your portion sizes larger than they should be?  How about all of the green stuff?  Are you eating salads?  Check it out:

What to take out?

Anything that is not real food – think packaged or boxed food.

Fast Food restaurants – ALL foods in these restaurants are loaded with extra sodium, sugars, bad oils, MSG, poor quality meats and items. 

Any food or drink that contains added sugar or artificial sweeteners.  Say NO to soda.

Anything containing hydrogenated oils or refined vegetable oils like corn or soybean oil.

Anything with added food dyes or preservatives.

Sugar or flour based foods like cookies, cakes, candies, crackers, pasta, bread.

Dairy.  This is the time to pass on cheese and milk.  Fermented dairy is o.k. like Greek yogurt or Kefir.  If you have digestive issues with dairy, try the SO Delicious brand for coconut yogurt.  It’s delicious!

Alcohol – try to refrain during the week and enjoy in moderation over the weekend.

Fish, poultry, meat.  Try to have more vegetarian days than animal protein days if possible.  Allow your body the time to eat things that are easier to digest.  Remember, animal protein has saturated fat and cholesterol.  If the thing you are eating has a mother or a liver, then it has saturated fat and cholesterol!  We can take in plenty of protein, fats, and carbohydrates from plants!

What to add in?

Lots of water!  Drink 8-10 glasses of water a day.

Teas.  This is the time to enjoy herbal teas such as green tea or hot water with lemon.  Hydration is a huge component of detox!

Drink the lemon detox drink once a day:  glass of water, squeeze 1 lemon, add 2 tablespoons of apple cider vinegar, dash of cinnamon and cayenne.

More sleep.  7-8 hours a night and try to get in bed by 10pm.  If you aren’t dreaming, then you haven’t entered into REM sleep.  It’s during our deep sleep that our cells repair and rebuild. 

Veggies are awesome!  Make sure you are eating a colorful array throughout the day.  Enjoy them in a smoothie or juice them.  Eat them raw or roast them!  Dip them in hummus!  Add to your salads! Celebrate veggies!

Fruits:  bananas are best in the morning.  Focus on berries, apples and oranges.  Berries are low glycemic and excellent for diabetics in particular.

Fats:  Enjoy nuts, seeds, and legumes.  Add nuts and seeds to your salads for heart healthy fats and proteins.  Add in beans and lentils to your soups or dips. Don’t forget avocados!  Ditch the mayonnaise, and use avocado instead.  Use olive oil sparingly.

Smart carbs – focus on whole grains that are intact and haven’t been stripped of all of their important nutrients.  Read the back of the label and if there isn’t any fiber or protein, that’s a good indication that it’s a low nutrient food.  Think of organic wild rice, yams, quinoa, lentil and bean pastas (they are also loaded with protein!)

Organic, free range, eggs.  Enjoy a spinach mushroom egg scramble in the morning!  


Carve out the time to shop frequently for foods that are alive and full of nutrients.  Then, do something with them at home!  Make time for homemade snacks and meals because you are worth it and so are the people who you love.

See you in class soon!




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