September 15-21, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

THIS WEEK

Bed Time!

This week take a good look at your sleep habits and see where there is room for improvement. Also, check what types of grains you are eating and make sure they are the most healthy for you.

THINGS TO PRACTICE:

1. Sleep Check. Monitor your sleep this week to see how well you are recovering.  The best way to do this is using a fitness tracker such as a garmin, fit bit, apple watch, etc. You can also do it with an app called sleep cycle on your phone. The goal is to spend more time in REM sleep and less time of your night tossing and turning. The more time you can spend in REM sleep the better chance your body has at recovering.
2. Choose Your Grains Wisely. This has been a topic of discussion before, but is one worth bringing up again. 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.

Paleo Pancakes

Sometimes you just hae a craving for pancakes… and this is a guilt free version!

GET THE RECIPE >

Turkey Chili

With Fall weather looming, a warm bowl of Chili can be just the ticket!
GET THE RECIPE >

Pumpking Spice Latte

Check out this healthier version of a Fall classic!
GET THE RECIPE >