Monday, June 1, 2015

June Newsletter

This just in! Autumn Calabrese (creator of the 21 Day Fix and 21 Day Fix Extreme) created a new Fix approved recipe book with 101 recipes called Fixate.  It will be available on July 14th and will be $19.95 or $17.96 for club members. Let's chat about how you can get a 25% discount on your Beachbody purchases!

Fixate will teach you how to make healthy, delicious meals that fit into your busy lifestyle. And every recipe includes container equivalents to use with 21 Day Fix, as well as nutritional information you can use with any Beachbody® fitness program. 

Challenge Groups Starting in June:

We at Team Tenacity have two great challenge groups starting this month and one big one starting early next month.  I would be happy to discuss which group would be best for you goals!

Summer Nutrition and Fitness BASH! is starting June 8th! We all have our own struggles we would like to overcome and goals to achieve in health and wellness. So, why not choose a program that works for YOU? In this challenge, you get to choose YOUR program that meet YOUR specific needs and goals! Don’t worry! Not sure what to pick? I can help you figure it all out. 

For more information click here to see the event and contact me to get you set up!

The Summer Fun Challenge Group is starting June 15th! It includes a lot of information on things like the importance of self-care, fitness, & self-love. We'll also talk about nutrition, meal planning, emotional eating, & more. It's going to a lot of fun! For our workout program we'll be using Beachbody on Demand or a program of your choice!  It's designed to be a well-rounded group to set you up for success!

Considering joining? Check out this blog post that gives more details and contact me via email or FB messenger so I can help you get set up.

Team Tenacity 21 Day Fix Challenge Group is starting July 1st! This month Beachbody is going to give $10 to cancer research for every 21 Day Fix challenge pack sold so we are planning a big challenge group in July!  Are you ready to get your nutrition and fitness on track in only three weeks?  Let's get you started!  Check out this link for more information on the 21 Day Fix :)

New on Beachbody on Demand for June:  

This month they have added one sneak peek workout from the new program Cize!  The program doesn't come out until July 20th!  This is a club exclusive so if you don't already have club membership contact me and we can get you set up with a FREE 30 day trial!  Sign up to win a free copy of the Cize program here.

Challenge Pack Deals in June:
  • 21 Day Fix® and Shakeology® Challenge Pack (Eng. & Sp.): only $140 
  • 21 Day Fix and Shakeology Kickstart Challenge Pack (includes the 3 Day Refresh): only $180
  • 21 Day Fix EXTREME® and Shakeology Challenge Pack (Eng. & Sp.): only $140
  • 21 Day Fix EXTREME and Shakeology Kickstart Challenge Pack (includes the 3 Day Refresh): only $180 
  • PiYo and Shakeology Challenge Pack: only $140 -- ENDS JUNE 15!
  • PiYo and Shakeology Kickstart Challenge Pack (includes the 3 Day Refresh): only $180 -- ENDS JUNE 15!

Monthly Recipe:  

This month's recipe comes from Autumn Calabrese's new recipe book Fixate!  You can get this gluten-free recipe and four others for free at this link.


SERVES: 4 (2 skewers each) Prep Time: 20 min. Cooking Time: 10 min. CONTAINER EQUIVALENTS (per serving): ½ green ½ purple 1 red

  • 8 bamboo skewers 
  • 1 lb. raw chicken breast, boneless, skinless, cut into 16 1-inch pieces 
  • ¼ cup reduced-sodium tamari soy sauce, gluten-free 
  • 2 tsp. sesame oil 
  • 2 tsp. grated fresh ginger 
  • 1 (8-oz.) can pineapple chunks in juice, drained 
  • 1 medium red bell pepper, cut into 16 1-inch chunks 
  • ½ large red onion, cut into 16 1-inch chunks

  1. Soak bamboo skewers in water for 30 minutes. 
  2. Place chicken in resealable plastic bag (or container); add soy sauce, oil, and ginger; seal bag and shake gently to mix. Refrigerate at least 30 minutes to marinate. 
  3. Preheat gas or charcoal grill on medium heat. 
  4. Place a piece of chicken, pineapple chunk, bell pepper, and onion onto a skewer. Repeat, so the skewer has two pieces of each ingredient. Repeat with seven remaining skewers. Discard marinade that contained chicken. 
  5. Grill skewers on covered grill for 4 to 5 minutes on each side, or until chicken is no longer pink in the middle. 
  6. Serve immediately

NUTRITIONAL INFORMATION (per serving): Calories: 207 Total Fat: 5 g Saturated Fat: 1 g Cholesterol: 73 mg Sodium: 594 mg Carbohydrates: 12 g Fiber: 1 g Sugars: 9 g Protein: 25 g

How to Stay Cool During Summer Workouts
By: Kara Wahlgren

Working out in the summer heat can be a miserable, sweat-soaked endeavor. As much as you don’t want to slack off, let’s be real—when it’s a bazillion degrees with 8,000% humidity, just lying on your couch in your air-conditioned living room starts to look reeeeeally tempting. But with the proper preparation, you can keep your workout going strong throughout the dog days of summer. Here’s how to weatherproof your workout.

1. Get the Timing Right

Blazing sun isn’t going to do you any favors, so if you are going to exercise outside (or if you don’t have air-conditioning), schedule your workout for early morning or late evening. “It’s ideal to work out before or after the heat index rises,” says Elizabeth Kovar, an ACE Master Trainer and mind-body movement specialist. “If your schedule doesn’t allow you to work out during those hours, play it safe by working out indoors.”

2. Stay Hydrated

Okay, so I royally screwed this one up a few weeks ago. On the first day of a nasty heat wave, I went for an early-morning run while it was still “only” 86 degrees out. Minor tactical error: I only drank half a glass of water when I woke up. I spent the rest of the day on the couch nursing a splitting headache, achy muscles, and wicked nausea. Oops. “Guidelines recommend consuming 17–20 ounces of water two hours before exercise, 7–10 ounces of fluid every ten minutes during exercise, and 16–24 ounces for every pound of body weight lost after exercise,” says Jessica Matthews, MS, an exercise physiologist for the American Council on Exercise. If you’re working out for an hour or more, you may also want to replace electrolytes with Results and Recovery Formula or coconut water.

3. Eat to Beat the Heat

Excuse all the rhyming, but it really is important to eat properly before a summer workout, since the wrong foods can boost your body temperature. “Avoid spicy foods, which stimulate heat production,” Kovar says. “Also, high-protein foods and anything greasy will be harder to digest, thus enhancing internal heat production.” Stick with easy-to-digest foods like fruit, eggs, or yogurt instead.

4. Dress the Part

This one’s really easy. “Lightweight, loose-fitting, minimal clothing can provide a greater skin surface area for heat dissipation,” Matthews says. Black may be slimming, but wear light colors to reflect the heat from the sun, and choose moisture-wicking fabrics to stay cool and dry.

5. Scale Back

On crazy-hot days, you may need to change your “go hard or go home” philosophy to “go easy or go inside.” If you’re acclimated to hot weather, then you may be able to tolerate a tough workout in extreme heat. But if you live in an area where three-digit temps make headlines, scale back when a heat wave hits. “Anything lower intensity or steady state is probably more achievable mentally or physically,” Kovar says. If you’re planning on doing high-intensity interval training, she adds, “Try to find a shaded area or take the training indoors.”

6. Heed the Warning Signs

Heat exhaustion isn’t a push-through-the-pain situation. Unchecked, it can lead to coma or death—so if you start to feel crampy, dizzy, or nauseous, stop immediately and start doing damage control. “Drink plenty of water and remove any unnecessary clothing,” Matthews says. “You can also mist your skin with water to bring your body temperature down.” If your skin is hot but not sweaty, or your pulse feels fast and weak, those are signs of heatstroke. “Call 911 and get cool any way that you can until help arrives,” Matthews says. Anytime the heat index is over 90 degrees, you’re at risk for heat exhaustion; over 105 degrees, it’s almost a given.2 So play it safe—if you know you can’t handle the heat, head indoors.


No comments:

Post a Comment

Thanks for your comment!