November 25-December 1, 2018

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

THIS WEEK

Back On Track

We hope you had a great Thanksgiving with your family and friends. Holidays, can be a lot of fun, but they can also disrupt routine. This week is a focus to finish November strong and get back on your routine of workouts, steps, and eating healthy.

THINGS TO PRACTICE:

1. Finish 12K Steps Strong. Finish the month strong with 12,000 steps per day during this week. Keep your exercise intensity high this week and crush your workouts. As a heads up to December, we will be embarking on a series of fasting protocols throughout the month.
2. Choose Your Grains Wisely. Grains are a hot topic of conversation these days. Gluten free, cut the carbs, keto diets, etc. have all led to a lot of buzz about grains.  Grains are a big source of carbohydrate. With people engaging in a moderate to high amount of physical activity, carbohydrates are a must to help keep your energy in your workouts top notch. Depending on how much exercising you are doing, you may need more or less carbohydrate in your diet. Here is our stance on grains as a carbohydrate source…
  • In general, we suggest getting the majority of carbohydrates from fruits, vegetables, potatoes, and sweet potatoes.
  • When adding “grain” sources of carbohydrates, we first suggest going with pseudograins (quinoa, amaranth, chia, and buckwheat). Pseudograins are slightly different than actual grain products and have some compositional differences. They do not contain gluten and are higher protein content with less anti-nutrients and toxins).
  • Non-gluten containing grains are our next option (Rice, Millet, and Oats if the gluten-free variety).  True oats are gluten free, but they can often have cross contamination so it is important to read your labels carefully to get good oats.  People with celiac disease or gluten sensitivity should avoid gluten at all costs. For the rest of us, a meal with gluten containing grains here and there is probably not the end of the world.
  • Gluten is a protein found in many grains and, with modern technology, has increased in percentage of up to 80% in some grains. Gluten sensitivity is on the rise due to this compositional increase in grains along with other factors. More and more people are showing gut and inflammatory responses in relation to gluten. For this reason, we recommend trying to generally steer clear of gluten containing grains.
  • Wheat, barley, farro, spelt, rye, and blugar are all examples of traditional gluten containing grains. These grains also contain lectins and other potentially toxic and inflammatory compounds to humans. Most commonly, these grains are harvested before they sprout.  Sprouting actually reduces the toxin and lectin content of grains and increases the nutrient availability. When choosing gluten containing grains, it is best to stick with sprouted grains specifically to make sure they are the least disruptive to your bodies systems.

GETTING STARTED:

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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.

Oven Baked Denver Omelet

This breakfast is clean, easy to make and makes an easy breakfast for the week!

GET THE RECIPE >

Greek Chickpea Salad

This salad is the perfect lunch on the go! We like to add a couple of hard boiled eggs for some extra protein!
GET THE RECIPE >

Paleo Chicken Pad Thai

This dish will impress your whole family! It is full of flavor, but still very healthy!
GET THE RECIPE >