July 15-21, 2018

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

THIS WEEK

The Dreaded S Word

It is time to evaluate your nutrition based on the dreaded S word… That’s right SUGAR.  This week we want you to take a look at sugar in your diet. Sugar is easy to let creep into your diet and it often finds it’s way through foods you don’t always realize are high in sugar. On another note, continue to make sure you are still getting all your workouts in. This means making sure you hit your 2-3 cardio workout sessions. This is going for a run, bike ride, vigorous hike, or other heart pumping activity. Good luck in the workouts this week.

THINGS TO PRACTICE:

1. Extra cardio sessions – Make sure not to slack on those 2-3 extra cardio sessions this week. They should be 30-minutes in duration and get your heart rate up and your body sweating. One thing to keep in mind is that if you are exercising in the summer heat, keep hydrated and start off at a slower pace. You can expect your pace to be slower in the heat (i.e. running paces might be 30-60sec slower per mile in the heat). Make sure to stay hydrated to give your body the best chance to perform in the heat.
2. Cut out sugar – Read your labels and look for all the places that sugar is hiding in your diet. Strive to cut out any added sugar in your diet. This can be very difficult, but I believe you will notice a big difference. It is common to often feel a bit lethargic and tired in the first couple days of cutting out sugar as your brain and body reset.  Don’t get discouraged and keep at it!  You will notice a big difference in energy and clarity down the road, not to mention your health will thank you!

GETTING STARTED:

For the smoothest training video experience, use the Google Chrome web browser. Don’t have Chrome? No worries, you can download it here.

START WORKOUT #1

THIS WEEK’S RECIPES

GOOD EATS

We love to keep meals healthy, easy, and tasty!  Try some of these awesome recipes this week.

15 Minute Cowboy Butter Chicken With Zucchini Noodles

You won’t believe the flavors in this light, summer dish!
GET THE RECIPE >

Salmon Burgers With Avocado Garlic Sauce

This recipe is a simple twist on traditional salmon, a family favorite!

GET THE RECIPE >

Dairy Free Frittata With Heirloom Tomatoes

Frittatas are the perfect breakfast (or lunch or dinner) to have on hand when you are on the go!
GET THE RECIPE >