*** Please note: This week evening will again be Tuesday - 630 PM weights and 7PM cycle. I have a golf tournament on Thursday for work!
Hello beautiful FITFAM
Let’s be honest: No one is prepared for September.
Busy seasons can often feel like survival mode.
Work deadlines, BACK TO SCHOOL (why so many forms????), kids’ activities, family commitments — all of it piles up.
And when life gets full, the first thing we tend to drop is self-care.
But here’s the truth: self-care is not a luxury, it’s a lifeline.
It’s how you keep showing up for others and for yourself.
This week, I want to share practical self-care strategies you can weave into even the busiest schedule — plus six quick, nourishing meals from our Healthy Six philosophy to carry you through the week with strength and energy.
🌻 Self-Care Strategies for Busy Weeks
- Micro-Movements You don’t need to do a full FITFAM class. Take three 10-minute walks, do a 12-minute mobility , or sneak in a short workout. This week we will do LUNCHTIME workouts at noon - Monday, Tuesday and Wednesday. 15 minutes. Movement is medicine — even in small doses.
- Hydration as Ritual: Keep a large water bottle nearby and add lemon or cucumber. Every sip supports energy, focus, and mood. Bonus: pair hydration with a quick stretch break.
- Protect Your Evenings Even on the busiest days, create one simple evening ritual: a hot shower, tea, or journaling for five minutes. Consistency signals safety to your nervous system and improves sleep quality.
- Joy On Purpose Write down three things that bring you joy — a favorite playlist, a funny podcast, a call with a friend. When the week feels heavy, pull one from your “joy list.”
- Meal Prep Gentle You don’t have to prep 21 meals tonight. Look at my suggestions for easy meals this week. Tonight: cook one protein, chop a few veggies cook some quinoa or brown rice for bowls and prep one sauce of dressing. This creates mix-and-match meals all week.
- Sleep like you are being graded on it: When we get less sleep, everything feels like it is falling apart. Make your going to be ritual sacrosanct - meditate (sleep meditations included below), cool and dark room, and aim to be in bed 30 minutes before your window for 7 hrs.
🌻 Healthy Six Easy Meals For The Week
Here are six Healthy Six meals that hit the pillars of anti-inflammatory eating, protein, fiber, and flavor — all quick enough for your busiest days:
- Asian Turkey Burgers High-protein, packed with flavor. Pair with a side of greens or roasted veggies.
- Amazing Italian Wedding Soup Comfort in a bowl, with protein and fiber to keep you full. Make once, enjoy for 2–3 meals.
- Chocolate Cherry Smoothie Perfect post-workout or afternoon pick-me-up. Add protein powder for an extra boost.
- Simple Pulled Chicken Cook once, use everywhere: in salads, wraps, grain bowls, or tacos.
- Salmon with Lemon Tahini Sauce Omega-3 rich, heart-healthy, and delicious. Pair with quinoa or roasted veggies.
- Afternoon Pick-Me-Up Snack A quick snack that balances protein, fiber, and flavor — your busy-day lifesaver.
✨ Pro Tip: Keep cooked quinoa, roasted veggies, and greens ready in the fridge. With one protein prepped, you can build any of these meals in minutes.
NOTE: We will begin the Healthy Six on October 15th .All FITFAM are included - but please send this link to a friend! REGISTER
*** They will receive three months FITFAM, an incredible program designed to curb sugar cravings, reduce inflammation in the gut, and deepen our sleep and exercise practices. Everyone benefits on the The Healthy Six!
CLASSES THIS WEEK
*** Your program is STRENGTH, HIIT, MOBILITY and FLEXIBILITY and FUN! But it is ACCOUNTABILITY, COMMUNITY and how we show up every day!
Monday-Saturday
MORNING
630 - Mobility
Join us for 12 minute that will change your day. Introducing "The Positive Spin" of the day - a quote to start us off right
645
Mon: Tabata
Tues: Weights! Compound Lower / Upper
Wed: Pilates Core
Thurs: STRONG - Legs, Back and Core
Fri Flow
MIDDAY 12 PM (15-20 mins)
M - Upper Body
T: Lower Body
W: SIT 20 Cycle
EVENING
TUESDAY
630 STRONG
7: CYCLE
Saturday:
820 STRONG
9:00: CYCLE
* ALL CLASSES ORGANIZED IN THE PORTAL, and on the Day in Workout of the Day AND the channel. Go back and do your favorites!
TESTIMONIALS + INPUT
Can you shoot me a video that shares what you get out of the FITFAM?
READS, RECIPES AND WORKOUTS\
READ: Why you should walk after eating
(Healthy Six tip we have been doing - but more research to back this up!
MAKE 10-Minute Recipes (Chicken Burgers with Sundried tomato - YUM)
TRY: Micro-Acts of Joy - Too Busy for Joy? Read this!
SOUL FLOW - Friday's Juicy Yoga
In health and wellness
Erin
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