Member News Letter

Quarter 1 2022

Food

Part of having success with fitness goals is building habits and a solid foundation, but becoming too rigid is a recipe for disaster. Being diligent and consistent most of the time with training and diet creates a physiological environment that allows you to take a break without compromising all of your hard work!

This is not about being on a “diet” but finding a healthy balance to live a normal life.  A key part of nutrition that many of us tend to forget / ignore is the importance of SLEEP! You can’t out train a bad diet, but without SLEEP you can not even properly train. A few indicators that a lack of SLEEP is directly related to poor nutrition….. 

  • Inconsistent length of sleep. 

    • Find a consistent time for “bedtime and wake up.” Be consistent. 

  • Up multiple times during the night. 

    • Track your meals during the day. Be sure you are not undereating throughout the day. This will directly affect your sleep and cause you not to get into a deep sleep.

  • No routine prior to bed. 

    • Put that phone away, turn that tv off. Allow your parasympathetic nervous system to relax prior to bed. 

Peanut Butter Strawberry Banana Pancakes

IHOP has nothing on us here! We all know there protein pancake mixes are all the rage and have been for a couple of years now. Use your favorite mix and write in the nutritional info to make sure you hitting the right numbers. This is hot an gooey and messy and gluttonous - it’s perfect for post workout, and especially when you really, really, really want to cheat.

Ingredients:

(for strawberry topping)

  • 1 Cup sliced strawberries, divided

  • 1/2 medium banana, sliced, divided

  • 2 tbsp unsweetened applause

  • (24 total carbs)

(for Pancakes)

  • 2 tsp natural nut butter

  • Sugar Free salted caramel syrup

  • 1/2 Cup - 1/8 cup protein pancake mix

  • 1/2 fresh banana, thinly sliced

  • 1/4 of the strawberry banana topping

  • (Total recipe: 18g P, 49g C, 8g F)

Instructions:

(to make topping and filling)

  • Combine 1/2 Cup sliced strawberries, 1/4 of banana and the applesauce in food processor.

  • Process until smooth. Fold in resining 1/2 cup sliced strawberries and remaining banana slices.

  • In a separate bowl, stir SF syrup into nut butter to form and easily spreadable filling.

(to make your pancakes)

  • heat a sprayed griddle as per box directions

  • Mix pancake mix with equal parts water. Add to hot drizzle and form 5-7 pancakes.

  • Lay sliced bananas on top of the uncooked side as soon as you drop the batter. Sprinkle with cinnamon.

  • Cook until bubbles form and pop and cooked side is golden brown. Flip and cook until second side is golden brown.

  • Remove pancakes to a plate. Spread with filling and topping and stack.

 

Fitness

So more than just getting in a workout, there are things you can do to help relieve some of the stress and improve overall general health. 

Walk - 15 minutes-20 minutes, 1-2 per week. Leisurely, no phone, entire the outdoors and get some Vitamin D. 

Journal - Take 5 minutes to start your day, get your thoughts together then attack the day like a champ.

Meditate - Take 10 minutes at some point to just decompress! 

 

Load vs. Capacity (Mental Focus)

How is your overall happiness? More stressed than normal? Not sleeping? These are all things that can negatively affect the achievement of your goal. 

Load in this sense has nothing to do with weights in the gym. Load pertains to how much is happening away from your training time. 

On a scale of 100-1 (with your capacity being 100), here is how your load is affecting your goal. You are stressed about the kids,  your busy schedule and work, so that takes 25 points away from your capacity. You only sleep 3-4 hours at night, load up on coffee the next morning that takes away another 20 points. Well because of schedules you only eat one meal per day of whatever you can find so you have no energy, that takes another 30 points away. In one day you have lost 75 points, so your capacity to train to improve to reach your goal is 25 points. Yes you may get through one day but sustainably is not possible. 

 

Upcoming Programs and Services

“Strong as a Mother”

In the near future KPF will be adding a program called "Strong as a Mother!" This program will take women through proper training during pregnancy AND/OR postpartum training! Whether someone needs guidance through the entire journey or just needs help getting back healthy after delivery, we are here for you! 

This program will also focus on helping recover from Diastasis Recti if needed!

We believe that pregnancy is a wonderful thing and we want to help you and the baby stay as healthy as possible and have an easy recovery! Staying in the gym, training safely can do those things!

 

Performance Camp ‘22

This summer we will be providing an opportunity for young athletes to train with other athletes in a semi-private setting. This nine week program will beginning on June 13th and end August 12th.

Sessions will be held Monday, Tuesday, Wednesday, and Thursday. Collegiate athletes will train at 7 a.m. and 3 p.m. While middle school and high school athletes will train at 8 a.m. and 4 p.m.

On Fridays there will be drop in make up sessions for both parties at 7 and 8 a.m. 

To register, share with a friend or get even more details, click here.