November 4-10, 2018

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

THIS WEEK

Step Up Your Game

The month of November is about getting steps in.  As days get colder and daylight hours shrink, people can often find that their activity decreases. Make sure that is not the case for you and hit 12,000 steps daily!  Keep killing your workouts and make November a great month!

THINGS TO PRACTICE:

1. 12,000 Steps Daily. Make sure you track your steps and hit 12,000 per day. If you miss a day of 12,000, make sure to at least hit the weekly target of 84,000 steps per week. Keep you activity high this month and get moving!
2. Drink Probiotics. There are many benefits to probiotics and live bacteria cultures in foods. Functional foods are all the rave and one of our favorites is Kombucha. Kombucha is a sweetened and fermented black or green tea. The brew typically starts with black or green tea, sugar, and a SCOBY (symbiotic culture of bacteria and yeast). Over time the bacteria cultures eat the sugar and you are left with a low sugar bubbly beverage with lots of good bacteria for gut health that aid in digestion and help to reduce inflammation. You can brew this drink at home, but our recommendation is to drink the store bought varieties (just look for the one lowest in sugar). Home brews can often go bad, and if you have never done this before, you can be left with a brew that has a poor taste, high alcohol content, too much bacteria, or many other issues that can be unhealthy. To make sure this drink has all the acclaimed health benefits, choose the store bought version unless you are an expert!  We recommend drinking 4-8oz per day for the most health benefits. It should be noted that this drink is tea and does have caffeine (10-50mg typically), so you may not want to drink it before bed. It may be better suited for a late morning or early afternoon beverage.

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.

Hash Brown Breakfast Quiche 

This is healthy and full of flavor, perfect to make ahead of time for a quick breakfast for the week!
GET THE RECIPE >

Cauliflower Fried Rice

This is the perfect healthy lunch, so tasty!
GET THE RECIPE >

Baked Chicken Fajita Roll Ups

This is quick, nutritious and satisfying!
GET THE RECIPE >