January: We finish strong

*** Please share this email. It has meal prep ideas, a great short workout and inspiration to be finish January strong

The Sunflower is the Logo of my business because it is always reaching for the light.

You can't help but see a sunflower field and be overwhelmed with awe - the sturdy beautiful flower, full of goodness (and nutrients)

But did you know we have a lot in common with Sunflowers?

Like...why they turn to face the sun:

From NPR:

Researchers say the young plant's sun-tracking (also called heliotropism) can be explained by circadian rhythms – the behavioral changes tied to an internal clock that humans also have, which follow a roughly 24-hour cycle. A young flower faces east at dawn and greets the sun, then slowly turns west as the sun moves across the sky. During the night, it slowly turns back east to begin the cycle again.

But I love this part:

Mature sunflowers respond differently to the sun. "As overall growth slows down, the circadian clock ensures that the plant reacts more strongly to light early in the morning than in the afternoon or evening, so it gradually stops moving westward during the day."

This is why I love our morning workouts (and see below a post about the best time to work out for YOU)

If you have been feeling down, and snowed in (literally), if you have been missing the light, remember there are many ways to boost your endorphins and dopamine.

Dance in your kitchen when you are doing meal prep
Do a SHORT workout - there are LOTS and I am shooting more this week Midday - whether anyone is home or not
Eat more veggies - the phytonutrients in veggies will improve your mood. Go for Sweet Potatoes, Squash, Dark Leafy greens and dark berries
Sleep - Bears hibernate. We should be more bear-like in January
Bake refined sugar-free treats for sweet tooth (look below
Book a fun indoor date with family or friends
Come to BOOK CLUB THIS WEEK

LIVE PROGRAMMING THIS WEEK

MORNING

Daily Mobility 630AM - FOR LIFE

LIVE CLASS 645 AM:

M: Tabata with Weights

Tues: STRONG

Wed: Cardio Sculpt / Core - Bringing back the cardio/core class by demand

Thurs STRONG INTERVALS (it will be LIT)

Fri: FLOW

MIDDAY:

*** I am adding short programs all week but WEDNESDAY

Working from home? Join me!

EVENING

Tuesday

7 PM CYCLE (weights at 630 ON DEMAND)

Thursday - 630 CYCLE - SIT 20!!!

Sat 9 AM CYCLE / 10 AM STRONG

January

Sugar free January can extend to FEBRUARY. If you need support, I am here for you. REACH OUT. There are resources and even a GREAT PROGRAM you can access here. I am 80/20 on my sugar There are sweet, refined sugar recipes below and protein and fiber
Meal Prep - Next one takes place Sunday Feb 8th!
Book Club - Atomic Habits (see below) Thursday Jan 29. Even if you can't read the book, come! This is an essential conversation for habit change.
February: Heart Health Month, In Person Cycle Class Feb 8th at Kardia
Book Club February: Four Agreements
In Person Sweat Session - Family Day Weekend!

This is a community of HEALTH, CONSISTENCY AND ACCOUNTABILITY

OUR PILLARS:

Exercise: If you are new, aim for TWO classes this week. If you are a veteran and miss a day here is your tip - do not miss another one if you can help it. Do any workout to stay on track
Nutrition Look at food as fuel: Aim for 25-35 grams of fiber, 100-130 grams of protein and lots of water. If you are looking for great winter fiber ideas, see below.
Recovery: Try going to be 30 minutes earlier with a book. Journal in the evening
Connection - if you are bold - SHARE YOUR GOALS in the portal or on what's app
Mindfulness. Have ONE meal this week that is not distracted. So, at lunch be with your soup. Not joking
Joy: Look at the week ahead. What is one thing that can bring you joy?

JOIN US on THIS THURSDAY JANUARY 29th at 7PM for our FIRST BOOK CLUB:

The first book for January is Atomic Habits by James Clear!

We are reading James Clear's Atomic Habits and we will discuss it on Thursday January 29th at 7PM (spoiler: You don't need to read the book to come for the AMAZING habit conversation we are going to have). Systems set us up for success, and that happens through a number of mechanisms.

VISION BOARD - This is mine. I am working on page 2!