Week 3: What to expect

Hi ,

WEEK 3: Are you ready?

Week 3 we ZIP it UP:

Your agenda for this week:

MON Mindful Exercise / Habit and Routine

TUES Mindful eating - fill our body, fill our soul

WED Mindful stress  - using meditation and breathwork

THURS Mindful Health - The Trifecta (sleep, exercise, nutrition)

FRI Mindful relationships

SAT Mindful Joy

Here is where you can take your Healthy Six from here to HERE.

1. Sleep: If you haven't been "crushing" sleep what can you do to change? Are you really off your phone at night? Are you ceasing caffeine in the am? Are you getting early morning light?
2. Exercise: February is HEART HEALTH month! I have FIVE new exercise snacks for you this week, ALL HEART PUMPING and HEART-PUMPING mini programs!!! You ARE ready for live classes! Come! Schedule below

FEBRUARY SCHEDULE HERE!!

1. Nutrition: The last few weeks were stepping stones. Today, join us for Meal Prep for one hour - just get connected, chop some veggies and we will talk about the power of fasting.
2. Mindfulness: 5 minutes can become 10, then 15. Keep adding to it
3. Connection: Reach out in the group or to me!
4. JOY: Come for a walk this Saturday Feb 10t! Meet my kids and FITFAM

UPCOMING

TODAY MEAL PREP: Sunday 5-6 PM: Put on some comfy clothes!

We will have music, a MOCKTAIL and make this FUN! There is no grocery list because I want you to KISS Meal Prep: Keep it SIMPLE! Look at Week 3 (or weeks 1 and 2), look at the GOOGLE sheet for inspiration!

• 1 Soup of YOUR choice - last week Steph made Green Goddess, and I made a chickpea-root veggie.

*** Last night I had 2 cups chopped butternut squash to be used. I am not kidding this is what I did: Put it in the crockpot with 2 carrots, veggie stock, 3 tbsp curry powder, 2 tsp cumin, 2 tsp sea salt, 1 tsp turmeric and 1 cup lentils. Put it on high for 4 hours. That's it. I am adding coconut milk today!

• Veggies for the week
• Proteins - I am baking chicken, salmon and sausages for my kids.
• Energy BALLS!
• Coconut-Cocoa Chia Pudding
• Gluten-Free Crackers

*** I am making time for 1:1 coaching calls . Reach out to me and book one!

Saturday Feb 10th - Farmer's Market and Winter Walk at Brickworks 11 AM.

Tuesday Feb 13 - PROTEIN AND SUPPLEMENTS - 7 PM

*** Our Expert Krista Znebel will do a podcast-style interview with me, followed by Q&A! Invite your FRIENDS! Link and Zoom link will be added to protal.

Saturday Feb 24h - TORQ Cycle Class - TBD (this might be moved to March 2)

WEEK 3 MEAL PLAN

WEEK 3

LOOK AT ALL THESES SOUP!S!!

VEGAN SOUPS

BODYWEIGHT TABATA (full class! Yes YOU CAN!)

*** this was my birthday class this year and it is LIT!

TABATA

With gratitude,