October 7-13, 2018

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

THIS WEEK

The Road To 31

We are now completely into the month of October, and continuing our quest for 31 workouts this month. Hopefully you had a good first week in this challenge. If not, try to play some catch up this week.

THINGS TO PRACTICE:

1. Hit All Your Workouts. The big challenge this month is to get 31 workouts in before the end of the month. Take a look back at last week and see if you hit all your workouts. If you missed workouts, then make sure to double up and get some extras this week so you are back on track.  Similarly, if you know there are certain days that are tough for you to workout, double up on a day before and plan ahead.  Don’t let yourself fall behind on this challenge!
2. Not All Coffee Is Created Equal. Coffee has, for a long time, been given a bad rap.  It has been said it dehydrates you, or can lead to disease or other harmful effects.  Many of these things have been proven to simply not be true. Researchers have actually found that coffee does not have a dehydrating effect and may help buffer against certain diseases when drank in moderation. 1-2 cups daily can be a very healthy and beneficial habit. With that said, not all coffee is created equal. It is important to avoid unfiltered coffee (espresso, and boiled coffee).  Drinking pour over coffee can help with this. Similarly, opt for organic beans and use filtered water with your coffee. Coffee is one of the most highly pesticide sprayed crops, it is important to choose natural and organic beans. Lastly, avoid all the extra “junk” in your coffee (artificial sweeteners, artificial creamers, sugar, etc). If you want to add something to your coffee, start with collagen, coconut oil, or unsweetened cocoa powder. These have some great health benefits and will still add great flavor to your coffee.

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.

Apple Pie Oatmeal Recipe

Your whole kitchen will smell like fall after making this recipe! And it tastes as good as it smells!
GET THE RECIPE >

Roasted Butternut Squash Soup

Healthy, creamy and perfect for fall!
GET THE RECIPE >

Chicken Broccoli Casserole

A hearty, comfort food recipe that is perfect as the weather gets colder!
GET THE RECIPE >