Member Newsletter

Quarter 2 2022

Nutrition

At times, nutrition is complicated, but that does not have to be the case. This time of year, “good nutrition” sometimes is hard to achieve. 

If the week is broken into 21 meals (3 meals per day), your goal is to be 80% compliant with good nutrition. That means 17 good meals. Just 17! 

Here are a few more points of focus that can help you MAINTAIN good nutrition during the summer months: 

  1. Hydrate - each person should consume ½ your body weight in water. Be aware of the sugar in sports drinks. 

  2. Mind the macros - good meals consist of: protein, carbs, and fats. Find a good balance of the three at each of those 17 meals. You should leave the table satisfied but not stuffed! 

  3. Do not binge - control the alcohol consumption as it can halt results. Watch out for those sugary mixers, and don’t overdo alcoholic beverages. 

  4. Be consistent with bedtime and sleep! 

Beef on a Stick

This is our nod to “street food” a its best - beef on a stick. We love dishes that you can fully prep this far in advance. There are some carbs in here to bind it all together, so this is a recipe best reserved for meals where you can eat carbs. You can round out your carb requirement by serving this in a whole-grain wrap or really with any healthy carb option.

Ingredients:

  • 3 slices whole-grain bread

  • low sodium chicken broth, as needed

  • 1.5lbs of ground beef

  • 1/2 Cup of grated onion

  • 1/4 Cup of chopped basil

  • 1/4 Cup of chopped cilantro

  • 3/4 tsp of salt

  • 1.5 tsp of Chinese Five Spice powder

  • Total recipe (8 portions): 18g P, 5g C, 0g F

  • Total recipe (5 portions): 29g P, 8g C, 0g F)

Instructions:

  • Be sure to soak skewers in water for 30 minutes if they are wooden

  • Soak bread in chicken broth to cover for 10 minutes.

  • Using your hands, squeeze out the excess chicken broth and transfer wet bread to a bowl

  • Add beef through spices to the bowl with bread

  • Divide meat into 8 equal portions and flatten around skewers

  • Chill for 10 minutes

  • Spray a cold grill with cooking spray

  • Heat grill to medium high

  • Grill, covered with grill lid 7-8 minutes, until golden brown, turning once.

  • Can be prepped up to 2 days in advance for grilling

 

Fitness

Schedules are changing during the summer, especially with kids and vacations, but you can still make workouts a part of your weekly routine. 

Continue to aim for 3-4 workouts per week. If anything, it’s that 1 hour a day you get to decompress and keep your health intact. 

Get Vitamin D. Go outside, during the cooler part of the day, of course. It’s good for the soul to get fresh air and sun daily! 

Here is a quick 30 minute workout you can do anywhere. 

10 Minutes of work:

10 Push Ups

16 Total Lunges

20 Total Mountain Climbers

3 minutes of recovery

10 minutes of work:

10 High Plank Pike Shoulder Taps

16 Total Single Leg RDLs

20 Jump Squats

3 minutes of recovery

10 minutes of work:

10 Total Plank Rotations

16 Total Lateral Lunges

:20s of High Knees

 

Mentality

“The mind is the limit. As long as your mind can envision the fact that you can do something, you can do it. As long as you really believe 100 percent.“

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!

Your goals are not out of reach, even if you have taken a little stumble on your journey. Pick yourself up, dust yourself off and believe you can achieve your goal with a little focus and determination!

Enjoy the process. Keep it simple! 

 

Upcoming Programs and Services

“Strong as a Mother”

We are partnering with Physical Therapist and Pelvic Floor Specialist, Jess Gingerich from Onward Greenville to assist all you Moms during and after pregnancy!

Pelvic floor issues such as pain, leaking, and prolapse can interfere with the fitness activities you love. Not to mention your intimate relationships and even daily living activities as simple as laughing or sneezing. 

But there is hope! With pelvic floor physical therapy, Jess can help you regain your freedom and get back to the activities you love! 

But like with any other injury, you need to continue the work to train and rebuild the trunk. 

Lift, carry, move.

That’s where we come in! Coach Stephanie DeVita will assist you in 1 on 1 training sessions as she helps strengthen your body and better your physical conditioning. 

Learn more here!

 

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 began on June 13th and will end August 12th.

Sessions will be held Monday, Tuesday, Wednesday, and Thursday at 7 a.m. and 3 p.m.

On Fridays there will be a drop-in make-up session at 7 a.m. 

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