Today is strength and cardio class! Hope you all are doing well with nutrition! Some of you may be using myfitnesspal to log your food!! It's a great tool! My screen name is dedicatedfit if you would like to friend request me for assistance in looking over what you log!
I made grilled chicken! I intend to cut it up and have it available for snacks or meals over the next few days! I also made ground turkey! Sometimes I throw it over different greens! Check this out:
I decided to stuff some peppers with the ground turkey! These make great snacks or meals!
Looking forward to seeing you all in the gym!
Hope you have planned in your exercise and grocery shopping!!
Enjoy the Journey!!
You have the power: choose your attitude! Words are powerful: what we say to ourselves and the people around us greatly influence who we are and what we become! Today, I choose to be happy!
Repeat for 3 Rounds
View previous workouts.
Lots of information given to you today! Reminder... Incorporating exercise and healthy eating into your life is a choice! Your choice to do so is allowing you opportunities for an improved quality of life!
The strength training we will be doing is increasing the efficiency of your fat burning engines; burning more calories thought the day, slimming down, and firming/toning up!
The cardio activity is making your heart and lungs stronger as well as burning calories!
Improvement in blood sugar levels, blood pressure, stress, energy, flexibility, back pain and bone strength are all some of the benefits you may see from choosing to implement a healthier lifestyle!
I want to remind you that this is a lifestyle, not a diet! I am not expecting to make drastic changes overnight or you risk setting yourself up to fail! Rather, I want you to follow my continuum of change: from portion sizes, to quantity, to quality in quantity! As you make changes, I need you to recognize that you are doing so and give yourself credit! Allow yourself to be proud of the changes you make along the way, instead of waiting for the end result...
This week you are asked to work toward consuming more WATER!!! What can you add to what you currently eat to make it healthier?
Start pre planning your meals, go grocery shopping and determine when you can fit your strength and cardio exercise sessions in! I want you to take a look at those food labels! Shopping from the perimeter of the store is best; so as you progress toward that goal, keep reading food labels to see how much sugar the product contains, how much fat, protein, and carbs are in what your are eating!
Load your meals into myfitnesspal.com or paleo track!
This is a journey, a challenge with a group of people all setting out to accomplish something similar! Let's work together to make realistic changes that will last a lifetime!
How do you feel today? What are your thoughts coming out if meeting number one?
(I also see the flyer says thurs 8:15am and 6:30pm for workout... What time will you be coming?)
Excited for you!
You are in control and can make the changes you desire! Now is the time for action!
AWESOME way to kick of the lean body challenge!! 30 plus people at the gym ready to work out at 5:30 this morning!! That's crazy awesome, and the feed back is all positive! Everyone is ready and determined to reach their goals!!! KEEP UP THE AWESOME WORK TEAM!!
WE SAID IT WASN'T GOING TO BE EASY! it's an advanced challenge! Worth taking!!
You were given lots of information in a short amount of time...
WHAT ARE YOUR THOUGHTS?
Pre-planning is key!
By now you should have signed up with myfitnesspal.com or livestrong.com...
It's a great tool! Between now and 5am Friday... If you have any concerns, let us know!
Spin N Tone, and all Spinning classes are cancelled for Tuesday, January 21st 2014.
However tabata, yoga, and Lean Body Challenge will be held.
Pre-planning is key to making healthy choices!
Fortunately, two days ago, I cooked a bunch of chicken in preparation for the following few days! Last night, as I boiled water for my tea, I decided to make some quinoa with the boiling water as well! What a great idea!
I try to keep foods on hand that I can throw together! Keeping my kitchen stocked is a GOAL of mine as I tend to get lazy and days go by with nothing much to choose from in my kitchen! Having nothing healthy readily available usually leads to skipping meals and/or grabbing anything in sight!
Today I wanted to grab peanut butter and jelly! Yum! But, personally, I've been choosing to keep my intake of flours, rices, grains, etc to a minimum... So, I made a deal with myself! Deal was, try heating up some chicken and quinoa, throw it over baby greens (kale, spinach) with a tad of Cesar dressing! If I still wanted the peanut butter after, I would settle for peanut butter and banana! However,
The meal did the trick! It was fast, delicious, and satisfying! Best of all.... Healthy! Low in sugar... Void of chemicals!
Plain, seasoned chicken breast cooked in extra vigin olive oil, organic sprouted quinoa trio, organic baby greens, and a tad of Cesar dressing (not alot, just enough to taste it!)
What healthy choices did you make today? Please share!!
Surround yourself with the people who lift you up! Who help make you become the best version of you!
Our lean body challenge has filled up, but due to popularity we have started another program for beginner and intermediate level participants! Called the Nutrition & Heath Challenge!
What this program entails.... While attending the meetings, You are provided instruction for proper nutrition and exercise prescription in order to achieve better health. LOSE INCHES, LOSE BODY FAT AND IMPROVE MUSCLE TONE by enrolling in these ﬁve educational, empowering weeks! Improve how you look and how you feel! You will be monitoring your progress through weekly assessments with the coaches; measuring %body fat, size changes, and bodyweight.
Contact Kerri to sign up!
View more details below! or click here
Founded by Kerri Jahelka in March of 2003 as a small private training facility located in Palmerton Pa. Kerri focused on... Read More
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