WARM UP – 6 TO 8 MINUTES
MOBILITY – HIP FLEXOR
MUSCULAR STRENGTH –
BACK SQUATS- 3 X 2 @ 93% FROM RACKS
LUNGES – 3 X 3 EACH LEG (HEAVY WEIGHT)
KB SWINGS – 3 X 10 2 KETTLEBELLS
METABOLIC CONDITIONING – 15 MINUTE AMRAP
10 X FEET ON BENCH PUSH UPS
10 X SUMO DEADLIFT HIGH PULL W/KB
20 X RUSSIAN TWIST COUNT EACH SIDE AS 1
10 X ALTERNATING SIDE AND FRONT LATERAL RAISES
STRETCH COOL DOWN
It’s Fall, y’all! What a better way to celebrate then indulging in a macro-friendly pumpkin spice latte at home… With only 1/3 of the calories you’d find in this fall classic elsewhere, this cozy drink is sure to please! Now only if our Tennessee weather would realize it’s fall too…. 😉
Gina’s Skinny Recipes
Servings: 2 • Serving Size: 1 latte
Calories: 115.6 • Fat: 0.4 g • Protein: 6.6 g • Carb: 20.8 g
Adapted from The Kitchn
- 1 1/2 cups fat free milk (or use unsweetened almond milk for dairy-free version)
- 2 tbsp pumpkin butter
- 2 tsp vanilla extract
- 1/2 tsp pumpkin pie spice
- 2 tsp sugar or sugar substitute (or use maple syrup!)
- 1/4 cup of espresso (or 1/2 cup strong brewed coffee works)
- fat free whipped topping (skip it for daily-free!)
- pumpkin pie spice for topping
In a small pan combine milk, pumpkin butter and sugar and cook on medium heat, stirring, until boiling. Remove from heat, stir in vanilla. Using an immersion blender, blend until smooth (or whisk well with a wire whisk)
Pour into two mugs, add the hot espresso and top with fat free whipped cream and a dash of pumpkin pie spice on top.
Courtesy of SkinnyTaste: www.skinnytaste.com/skinny-pumpkin-spiced-latte/#APGAIZf1LbF14jKM.99
Choosing a Restaurant:
For so many when the word “health” is mentioned, they immediately think: weight loss. They think of that “perfect” weight, that “perfect” dress size. However, numbers on the scale only tell half the story when it comes to actually embracing true HEALTH.
We believe health starts from the inside out. Changing mindsets, habits, and perspectives are key to living a long, healthy, and happy life!
With the school year kicking off and 2017 over half way over, we challenge you to consider rethinking your current approach to health. Are you putting off things in your life now until you reach your “goal weight”? Are you limiting yourself with a negative mindset or unhealthy habits? If you are, let us help! We want to help you brainstorm ways you can find health and happiness in your life now! Maybe you want more energy? Maybe you want to learn how to cook a nutritious meal at home? Let us partner with you and keep you accountable to your health and fitness goals, and everything in between.
7 Lifestyle Changes To Become Your Best, Healthiest Self
- Infertility and irregular periods
- Weight gain or weight loss (that’s unexplained and not due to intentional changes in your diet)
- Depression and anxiety
- Low libido
- Changes in appetite
- Digestive issues
- Hair loss and hair thinning
- Food allergies and gut issues: An expanding field of new research shows that your gut health plays a significant role in hormone regulation. If you have leaky gut syndrome or a lack of beneficial probiotic bacteria lining your intestinal wall, your more susceptible to hormonal problems including diabetes and obesity. That’s because inflammation usually stems from your gut and then impacts nearly every aspect of your health
- Being overweight or obese
- High levels of inflammation caused by a poor diet and a sedentary lifestyle
- Genetic susceptibility
- Toxicity (exposure to pesticides, toxins, viruses, cigarettes, excessive alcohol and harmful chemicals)
- High amount of stress, and a lack of enough sleep and rest
Yes, you heard right: It’s National Peach Ice Cream Day!
Peaches serve as a great source of Vitamin C which not only serves to boost your immune system, but is great for skin health too. They are also rich with minerals such as calcium, potassium, magnesium, iron, manganese, phosphorous, zinc, and copper. They are high in dietary fiber too!
So while ice cream may not be on the menu tonight, give peaches a try in this amazing summery salad recipe (recipe below!). Serve along side your favorite protein (grilled chicken or salmon are great options) and be refreshed, energized, and peachy-keen!
Yield: 4 Servings, Serving Size: 1 3/4 cups
- Total Fat: 8g
- Carbohydrates: 12g
- Protein: 2g
*Want to get access to more great recipes, meal inspiration, and healthy eating tips? Consider joining the Macro Accountability Program! Find out more here!
It’s summer y’all, which means travel – vacations, road trips, and lots of eating-on-the-road. However, even though the thought of staying on track and eating healthy while traveling might seem a little intimidating, it can actually saves you a lot of headache and worry in the long run! Here are my top tips to avoiding those fast food runs and maintaining your
Tip #1) Plan ahead
I cannot tell you how important planning is in regards to eating healthy on the road. From researching hotels, nearby grocery stores, to locating healthy fast food options – the more you know the better!
Tip #2) Bring snacks….LOTS of them!
When my husband and I travel, we like to bring a mini cooler or lunch box with us. This not only ensures we are able to eat well on the road, but it also saves us money not having to stop and pick up food along the way. Our favorite snack items include pre- chopped/easy to eat fruits and veggies (i.e. grapes, apples, celery, carrots), hummus, almond butter packets, low-sodium luncheon meats or pre-cooked sliced chicken, trail mix, or grain- free granola. We also make sure to pack easy to eat meals if we know we will be traveling during meal times, like sandwiches, wraps, and salad-in-a-jar!
Tip #3) Make sure you have access to your “tools”!
If you are staying at a hotel, make sure to check with the staff if it has a fridge and microwave. This will help when it comes to meal times as you will have a place to store your prepped food items. Once checked-in, I will also head to the nearby grocery store and make sure to stock up for the next couple of days if I know I will be staying there a while. Items like pre-cooked meats and ready-to-eat hard boiled eggs are readily available at most grocery stores!
I also like to travel with a mini electric griddle so I can ensure I am getting a healthy, homemade meal at least once a day! I also like to have an individual-sized blender in case I need a quick fix for breakfast, like a protein shake.
Tip #4) Eat your protein!
It’s really easy to not get enough protein while on the road. Not only is protein essential to helping us maintain our muscle mass, it also helps with satiation and fullness, which means less temptation to snack on things like chips and cookies.
Tip #5) Pre-log your meals, especially if you know you will be eating out
This is where planning ahead really comes in handy! If you know you will be stopping along certain points in your trip, research the best options as far as quality, freshness, and healthy options are concerned. The best choice may not be the “perfect” choice, but if you can plan ahead and pre-log you will be able to go into any situation confident about what you are about to eat. This will help you to plan the rest of your meals throughout the day!
Try this tips out on your next trip and let us know how you do!
Did you know hypertension, high cholesterol, and inflammatory diseases (such as auto-immune diseases) may be all related? It comes back to diet and your immune system. Overtime, when a person’s diet contains highly processed, high saturated/trans fats, and/or high amounts of refine sugars, their immune system can begin to get “bogged down”. This often results in many inflammatory symptoms and/or diseases. Initially, we might be thinking “Oh, I am just bloated from the pizza last night”, however overtime our bodies begins to try and protect itself from these toxic foods and chemicals we are ingesting by actually attacking itself. This is when the occurrence of an auto-immune related disease may begin. Furthermore, while we are taking in these processed foods, we are also unconsciously consuming high amounts sodium. That along with the weight gain often associated with eating a high amount of processed foods and trans fats, can lead to hypertension and high cholesterol.
So how do we remedy this?
Number one: Diet. Eliminating highly processed, inflammatory foods will automatically help us decrease the amount of sodium and saturated/trans fats we are taking in. Other options may be suggested depending on the degree at which you find yourself within your health journey, but that is where our Macro Tracking Program comes in! We can guide you to a better and healthier future by introducing macro-tracking into your daily lifestyle which will ensure you are getting the correct amount of carbs, protein, and yes, fat, every day.
In the meantime, see below for our favorite recipes and items, which added to a balanced and healthy diet, may help get you started towards your healthier and happier life!
- Eat more fish
- Fish contains high amounts of Omega 3 fatty acids which support heart health and are naturally anti-inflammatory.
- Decrease dairy consumption
- Avoid processed foods and refined sugars
- Craving something sweet? Try snacking on frozen fruit or making your own something sweet. When you make your own YOU are able to control the quality of ingredients, swap unhealthy items for healthier ones, and control the portion size.
- Avoid Omega 6 fatty acids
- Found most often in vegetable oils such as corn and soybean, these fatty acids are highly inflammatory and put stress on the body when processing them.
- Lower your salt intake
- Just by decreasing your sodium by 25% will lead to great results!
- Spice things up! Just because you may be using less salt doesn’t mean your food has to be flavorless! Try adding spices and herbs such as turmeric, cinnamon, garlic, oregano, and ginger – all of which actually are proven to help fight inflammation within the body.
- Opt for whole grains
- Not everyone can be gluten free – and that’s ok! But we can make slightly better choices when it comes to our good ol’ loaf of bread. Our favorites include Ezekiel Bread and Dave’s Killer Bread.
- Relax more
- Stress is a huge contributor to hypertension and inflammation. Try taking at least fifteen minutes a day to do something you find relaxing, whether that be going for a walk, listening to your favorite podcast, journaling, talking with a friend, or meditating!
- Eat the rainbow
- Fruits and vegetables come in all shapes, sizes, and colors, and all offer different health benefits and micronutrients which are essential to our health! Aim for getting at least 2-3 different colors on your plate at each meal (example: steamed purple cabbage, handful of strawberries, roasted kale chips, etc.).
- Allow room for mistakes
- Chances are these additions to your daily meal plan will take some getting used to! That’s ok! Allow yourself to make mistakes. Health is a marathon, not a sprint. Remember WHY you’re working to seek change, and surround yourself with an encouraging support group!