Healthy Protein Ideas and LAST WEEK OF JUNE

Happy Sunday

Summer barged in full frontal.

Oh Canada - from sweatshirts to sweltering.

When it is 40 degrees outside, simple reminders on health and fitness:Hydrate, exercise inside and listen to your body.

As you head into the most amazing months of the year remember I am always here to help you create your week. The structure of our program is set for you to hit your strength, cardio and mobility goals. Including SPRINT goals and heavy lifting

But when you aren’t coming live, you might say - Erin what class should I do?

I am happy to help!

Our portal is full of recent and “retro” classes and this newsletter has awesome reads and recipes

The conversation about protein we have been having in class and on what’s app is from many recent newsletters - how much protein you need depends on how active you are, and your weight

My simple tip: aim for 100 grams daily.

I have consulted several dietitians and colleagues. The “one gram per pound of bodyweight” is a good goal, but not achievable for many.

100 grams is a realistic goal! That means 20-30 grams per meal, and then snacks with protein (great ideas listed below)

If you want to be held accountable to your nutrition and exercise, message me. Happy to see pictures of your food anytime!

For those who have left the FITFAM - we are always here to welcome you back.

And when the world feels out of control……

Meditate

Exercise

Sleep

Reach out to loved ones

Be

THIS WEEK

**** NOTE EVENING CLASS will AGAIN be WEDNESDAY NIGHT DUE TO BASEBALL

Mornings

630 - MOBILITY

*** We are diving deeper into this. Do the mobility anytime! Quote of the day to set your day!

645 - 40 MINUTE CLASS

Monday - BODYWEIGHT TABATA

Tuesday - MICHELLE'S BIRTHDAY LOADED CLASS

Wednesday - ANGELA'S BIRTHDAY 80s Cardio bands / Sculpt and light weights

THURSDAY - STRONG FRIDAY - FLOW

FRIDAY - Flow

NOON -

Exercise Snacks + 20 Minute Workouts

Tuesday - 20 MIN Cycle or Weights

Thursday - SIT 20 CYCLE

EVENING: WEDNESDAY

630 - STRONG

7 PM - CYCLE

WEEKEND

9 AM - CYCLE

10 AM - STRONG

**** park class first week of July!!

RESEARCH, RECIPES AND MORE

The surprising health benefits of spicy food

READ

Chia pudding with chia jam (protein and omegas).

RECIPE

Protein Snacks

RECIPES

40 high Protein Meal Prep Ideas

RECIPES

20 MIN WEIGHTS

WORKOUT

In health and wellness

Erin

PS I adore this community.

If you have gained something from being a member, why not share that with a friend?

THIS is NOT only LIVE WORKOUTS.

It is a community and a lifestyle.

and it is about to become a lot more ❤️