Hello everyone!

We will be kicking off the 6 Week Good Habit Challenge with a foundational habit everyone must start with to create some form of a routine.

Good Habit # 1

1. Implement an eating period of 8hrs or less
2. Water, Black Coffee or Green Tea can be the only things consumed outside of the window.
3. To feel satiated throughout your fasting period, we suggest utilizing butter in your coffee! (Froth it up, it's yummy!)

Let us know how you're doing, and we will be updating the next Good Habit on Monday! 10/07/19

Hello everyone, I apologize for not updating this all week, as I have been out of office! We will start the "6 Week Good Habit Challenge" next Monday, 09/30/2019!
In the mean time, here is a great full body workout to try out!

4 Rounds

• 20 KB Swings 
• 20 Med Ball Slams
• 20 KB Goblet Squats
• 20 Walkout's
• 20 Push Ups

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What does the FDA say we should be consuming daily?

• Protein - 25%
• Fats - 30%
• Carbohydrates - 65%

Do we see the problem here? If not, let me explain the long term effects that form from this way of eating. Consuming 25% protein, does not allow for our muscles or immunity to be able to built up and reinforced. 30% Fats will not be enough to provide our brains with the proper fuel to perform daily functions. 65% Carbs will shoot your blood sugar through the roof, kickstarting a multitude of disease processes into action. 

What should we be consuming?

• Protein - 40%
• Fats - 35-45%
• Carbohydrates - 10-20%

This will help us build our immune systems, while regulating our blood sugar levels, also ensuring the best optimal level of health that can be obtained! Have a wonderful day, Everyone!

Tony J.

This workout is designed to kickstart your body, to start the week off strong!

4-5 Rounds

• 10 Burpees
• 15 Squat Jumps
• 20 Alternating V-ups
• 15 Kettlebell RDL's
• 10 Burpees

Let us know what you think of the workout!

The Four Pilars of Health are the four most important parts of your daily routine, when these four pilars are strong, we create our optimal level of health.  

Sleep Habits

• The foundation of our health is gauged by how well rested we are
• We should be obtaining 6-8hrs, on a nightly basis
• How is your quality of sleep?

Stress Level

• ​Stress produces Cortisol, Cortisol retention leads to fat retention
• When we create a healthy routine, our stress tends to decrease

Nutritional Intake

• We should not be eating for more than 8hrs daily, the other 16hrs of the day are for processing the food we have already taken in

Exercise Habits

• Physical activity is a natural way to essentially cleanse the body system
• This "body cleaning" must take place no less than three times weekly

If you need to go over your routine, please feel free to schedule a Nutrition appointment with Tony, our Fitness and Nutrition Specialist!

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Mobility

Mobility is such an important part of our holistic well-being, I tell everyone we must get our bodies to a proper state of recovery in order for progressions to occur. I suggest performing some type of mobility movements 2-3 times daily, along with a good stretch routine. Throughout our entire day, our muscles are contracting, and contracting, and contracting eventually developing into poor posture, injuries, and loss of range of motion. For these reasons, we must have a strong preventative recovery routine daily.

Tony J.

Chest Day 

Warm up
- Shoulder Exercises (1 Set/15 Reps per exercise)
- Light Bent Over Rows (1 Set/15 Reps)

Bench Press (Medium Weight)
- 4 Sets of 8-12 Reps

Incline Press (Medium Weight)
- 4 Sets of 8-12 Reps

Push Up (Body Weight)
- 4 Sets of Max Reps

Close Grip Push Up (Body Weight)
- 4 Sets of Max Reps

Tricep Extensions (Medium Weight)
​- 4 Sets of Max Reps

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How do we avoid the dreaded "Mondaze"?

Well, just like anything else life throws at us, our brains tend to hold us back the most. I would venture to say when the majority of us wake up, we say something along the lines of, "It's Monday already?!?" That one negative thought, just started your work week off on the wrong foot. One more thing I have noticed, is we tend to pick up our phones and start scrolling as soon as our eyes open. Well, most news stories are not the happiest stories in the world. Instead of doing that, use that time to improve your mental status. Some examples could include; journaling as soon as you wake up, meditating for 10-15 mins, an early workout, or even coffee and conversation with a loved one!

Try these out, you never know until you try!