Welcome to September and our Fit Girl Fall/Fit for Fall Virtual Fit Club! We are taking it back to basics this
month: fitness, nutrition, and taking time to get FIT, inside and out! You are invited to be a part of an online community where daily physical activity, whole, clean eating, and supportive, positive energy is the GOAL!
Let’s see what we’re doing each day!
💪 Mondays are for building our Fit Girl Fall Mindset! Gratitude journaling, setting an intentional schedule, taking time to learn + grow each day, all those
mindfulness things we need!
💪 Tuesdays are for coming TOGETHER, as a community and lifting each other up with connection prompts + and team challenges!
💪 Wednesdays are for Wellness and sharing our best wellness tips for the fall season!
💪 On Thursdays, we are going Back to School for Top Marks! Look for fun quizzes and challenges to get your highest score!
💪 Fridays are for Fall Food Favorites! Our healthiest fall recipes, including tons of options that follow our nutrition plans!
💪 On Saturdays, we will step it up! Sitting is the new smoking, so we are going to challenge each other to get our steps in!
💪 Finally, Sundays will be for self-care, slowing down as we reflect on the past week and plan for a new one!
How are you feeling about your fitness right now? Could a 30 Day Fit for Fall Challenge be exactly what you need? I have the info ready to share + a spot just
waiting for you!
Reply to this email to get all the info and save your spot!
:)
Megan
Walking is an incredible first step to a healthier lifestyle. It is an easy and effective way to increase daily activity levels and add additional calorie burn to your
weight-loss journey! Outside of scale goals, if you are walking and moving, you’re not sitting or standing - which is a win!
A study found that walking regularly can help you hit two important goals — shed fat and keep it off in the long term. With a proper diet, walking can help you shed
pounds faster than dieting alone, increase your mobility, and prime your body daily to avoid any injury from a sedentary lifestyle.
The study suggested shooting for at least 10,000 steps a day, which is equivalent to about 2 hours of walking. Now, walking for 2 hours a day is not something we are
suggesting, but how can you chunk that 2 hours time into your day?
-
Can you park farther away at the grocery store for an extra 5-minute walk in and out?
-
Are there steps you can take instead of using an elevator?
-
Is your lunch on-the-go, so you can eat while you walk?
The minutes and steps will add up! Remember, you may not hit your goal on Day 1, but the first step is the most important. Did you get in your steps
today?!
Nothing fits a fall side dish better than this Cauliflower Rice and Broccoli Gratin! Traditionally, this side features rice and a cheese sauce that would definitely be a treat. But, some easy veggie swaps make this a dish you can weave into your meal plan, always.
INGREDIENTS
-
Nonstick cooking spray
-
¾ cup raw cashews
-
¼ cup + 3 Tbsp. nutritional yeast, divided use
-
¾ tsp. sea salt (or Himalayan salt), divided use
-
¼ tsp. garlic powder
-
1 medium cauliflower, cut into bite-sized pieces (or 3 cups cauliflower rice)
-
2 Tbsp. olive oil, divided use
-
4 cloves garlic, finely chopped
-
¼ cup gluten-free arrowroot
-
2 cups unsweetened almond milk
-
½ tsp. ground black pepper, divided use
-
2 cups cooked broccoli, coarsely chopped
-
2 Tbsp. parsley, finely chopped (for garnish; optional)
INSTRUCTIONS
-
Preheat oven to 375º F.
-
Lightly coat a 13 x 9-inch baking dish with spray. Set aside.
-
To make vegan cheese, place cashews, 3 Tbsp. nutritional yeast, ¼ tsp. salt, and garlic powder in food processor; pulse until mixture forms a fine
meal. Set aside.
-
Place half of cauliflower in food processor; pulse until cauliflower is chopped into pieces about the size of rice. Repeat with the other half. Set
aside.
-
Heat 1 Tbsp. oil in medium nonstick skillet over medium-high heat. Add garlic; cook, stirring frequently, for 1 minute. Add arrowroot; cook,
whisking frequently, for 1 minute.
-
Slowly add almond milk; cook, whisking frequently, for 2 minutes, or until well blended. Sauce may be a little lumpy.
-
Place almond milk mixture, remaining ¼ cup nutritional yeast, ½ cup vegan cheese, ¼ tsp. salt, and ¼ tsp. pepper in blender, in small batches; cover
with lid and a kitchen towel. Blend until smooth.
-
Return almond milk mixture to same skillet; cook, over medium-low heat, stirring frequently, for 2 to 3 minutes, or until sauce thickens. Remove
from heat if sauce gets too thick. Set aside.
-
Heat remaining 1 Tbsp. oil in large nonstick skillet over medium-high heat. Add cauliflower and broccoli; cook, stirring frequently, for 2 to 3
minutes.
-
Combine cauliflower mixture, ¼ cup vegan cheese, remaining ¼ tsp. salt, and remaining ¼ tsp. pepper in a large bowl; mix
well.
-
Add almond milk mixture; mix well. Place in prepared baking dish.
-
Bake, covered with foil, for 20 to 25 minutes, or until bubbly.
Where have you added cauliflower rice into your meal planning? It is SO versatile, I’d love to hear how you’re using it!
My most important habit: movement.
.
I have made exercise a habit for me for the last 6.5 years and I don’t ever regret moving.
.
I started when I only had 2 kids, but I can promise you that with having 4, this is wayyy more about sanity than vanity
.
I implemented home workouts into my morning routine—no commute, no sitter, no one watching me, —by choosing a time, sticking to that time, having a plan B if someone woke up during my time and promising myself to be committed but flexible
.
The impact this has had on me and my family is honestly hard to sum up...it was a massive domino effect. I became more aware of my movement and what I chose to eat (cause hello, mindless eating is a thing ), my kids saw me working hard every day to be healthier and would imitate me, my mood improved, energy increased, and I slept better. So many dang benefits, and did I mention processing stress and
emotions? SANITY. So much sanity comes from this one habit. Even my marriage saw numerous benefits
.
I want to invite you to be part of my September crew...and beyond (I got you ). I promise to share all of my tips with you on how I started my journey and what my routine has looked like over the years through postpartum, pregnancy, newborn life, toddler mom life, and more.
.
Now to channel some of this focus into cutting out my habit of yelling...because kids
Amoila Cesar has cracked the code training professional athletes to get the most out of their workouts without jeopardizing their game-time performance.
His secret? Don’t overtrain. It’s the model for his revolutionary new program: 645.
645 combines strength training, cardio, and mobility work using functional, powerful moves that will target your entire body, and still leave you feeling invigorated, energized, and ready for anything.
For 4 days a week, you’ll focus on strength training, power, and hypertrophy, switching from heavier weights with low reps to lighter weights with higher reps. Each workout has 7 moves that will keep you fired up and engaged.
Wednesday is Mobility & Stability, with an emphasis on efficient activation, stretching, and movement. You’ll feel refreshed and ready to get back to the next day’s workout.
Saturday is Cardio 45, a high-energy cardio session that will build multidirectional speed and agility to get your heart pumping and calories burning.
Sunday is your day. Use it to meal prep, relax, and reframe your mind for the week ahead.
In each of the first 3 stages, you’ll gradually change up your reps and weights as you progress to more challenging moves.
On the 4th week of each stage, you’ll decrease the number of sets to limit the volume of work and enhance recovery before the next stage begins.
Remember, the goal is to work your muscles without overtraining them.
Week 13 is your Performance Stage, where you’ll do your final push to finish strong.
Commit to Amoila for 13 weeks, and he’ll help you build a legit fit body without feeling constantly sore and spent.
Preview the program here: https://vimeo.com/535327029
Go here to try the sample workout!
https://vimeo.com/568245408
Get signed up now here: https://forms.gle/nxkP5HRoPrvNZN94A
|
|
|
