MMB – Nutrition Tips to Stay on Track

Good morning everyone,

I hope you are all feeling good out there and found time to move over the weekend in spite of the heat!  Excellent job to everyone who made it out to classes this past week.  Keep the momentum going with commitment and consistency, and you’ll see transformation happening soon!

This Saturday was the second Fall Fitness Challenge and I loved watching all of you work really hard in your fitness tests!  Keep putting the work in during the week with specific exercises such as running, push-ups, sit-ups, inverted rows, squatting, and overall strength and core training.  When Saturday rolls around, you’ll be able to improve in your speed and reps from week to week and will see marked improvement in every category!

Every now and then we need to shake things up and change what we are doing.  This is exactly why I incorporate Challenges three times a year, so that we can set goals, break patterns, and refresh our minds and bodies!


  • Next Running Boot Camp is Sunday, October 9th at 7am!  Get a 5K distance in along with strength and core training!  Class meets at Jen’s house.
  • Fall Fitness Challenge is on Saturday mornings and is now through October 22nd.  It’s not too late to come join in the fun!

Thought for the week: Nutrition Tips to Stay on Track

  • Hydration is key.  As we get busy in our day, it’s easy to forget about drinking water.  If you feel thirsty, you are already past the point of being dehydrated.  Stay on top of hydration by drinking at least six glasses of water throughout the day.  Want to take your glass of water to the next level?  Add slices of lemon to your water which will add vitamin C, balance the PH in your body, acts as a detox, and helps to produce hydrochloric acid, which is important for digestion in the stomach.
  • Sleep is King!  There is a ton of research out there indicating the importance of sleep, especially the hours before midnight.  Obesity is also linked to lack of sleep.  Our night time hours are when our bodies replenish and repair cell damage, so if you are continually sleep deprived, your body will not function optimally.  If you have increased your work outs and your muscles are sore, sleep is super important to allow your body to heal and recover from the work out.
  • Rethink your snacks.  If your idea of a mid-morning snack is a doughnut and a Latte, it’s time to rethink your approach to nutrition! LOL!  Keep your metabolism working for you instead of against you by eating small frequent meals that are high in nutrients with combinations of protein, fat, and carbs.  Keep your food simple.  If it looks like it came from the ground, plant, or animal, you are on the right track.  Homemade foods are best!
  • No late night binging.  The closer you eat to your bedtime hours, the more your food will turn into fat and will keep you fat.  As we get ready for bed, our metabolism slows down, so anything we consume won’t be used up for energy because we aren’t in our active mode during the day.  Try your best to eat dinner earlier and then lights out in the kitchen after that so you aren’t tempted to keep eating later!
  • Are you getting enough veggies? Veggies are full of antioxidants, phytonutrients, vitamins, and minerals to help your cells operate optimally.  They aid in digestion keeping your colon healthy, fight cancers, and a ton of other diseases.  If you are finding it difficult to get down all of your veggies, explore juicing or visit a juice bar on a regular basis.  There are even products on the market like V-8 that are a decent source of veggie juice that will help increase your veggie intake.  Munch on raw veggies dipped in hummus and eat lots of salads!
  • Go grain free? If you are experiencing any GI issues such as gas, bloating, cramping, problems with your bowels etc, you may want to explore going grain free for a while.  There are a ton of articles and books out there that discuss how are foods have changed and how grains are linked to disease in some people.  Here is a link to check out by the author who wrote Wheat Belly:

I hope some of these tips help you this week as you are striving towards better health and are being mindful of what you put into your body.

See you in class soon!


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