Workout Video Marlon & Breanna hit the gym with Sebastian for the workout of the month. Fitness & Nutrition
Written by a Mom? Yes. Something for Everyone? Also Yes.
Monthly Workout Video
Here are some questions to think about. These helped me tremendously in the beginning of my journey: - What did you love to do as a kid? - What would you do for free? - What do your friends go to you for? - What could you talk about for ten minutes off the cuff? - What are you complimented for? Another resource that has been instrumental are Podcasts! Below are some of my FAVORITE podcasts.They are SO POWERFUL, INSIGHTFUL, and INSPIRING! These Podcasts are valuable beyond measure. Do yourself a favor and start listening! (I listen to the following through the Apple Podcasts app but they are available wherever you listen to podcasts). “Don’t Keep Your Day Job”, Hosted by Cathy Heller (This one changed my life) “Creative Pep Talk”, hosted by Andy Pizza “Do it scared”, hosted by Ruth Soukup “On Purpose”, hosted by Jay Shetty “The Marie Forleo Podcast”, hosted by Marie Forleo If you need a mindset reset, a different or newperspective, a dose of positivity, or something to help boost your mood, check out “CoffeeTalk with Liquidshano1973”, hosted by Shane Lekeda. I’m so thankful to have found this gem and I’m proud to call him a friend.
“Do what you love and you’ll never work a day in your life.” Marc Anthony
Click Here to Watch the FULL Workout!
Passionate for Proteins
Facts label on the foods you consume as 15-25 grams of protein is a good amount to aim for in this post workout snack/meal. It is also recommended to add a bit of carbohydrate to the protein post workout snack or meal as well. Eating a variety of protein sources, whether they are from animal sources or plants, will ensure you get all the nutrients your body needs. Howmuch protein should you consume while being active? The Academy of Nutrition and Dietetics recommends athletes to consume 1.2 to 2.0 grams of protein per kilogram of body weight per day (to determine kilograms, divide your weight in pounds by 2.2). This daily protein intake recommendation should be for the total amount of protein consumed throughout the day and after exercising. The intensity and duration of the physical activity are factors when it comes to how much protein you need. High protein post workout snacks or meals ideas 8 oz of chocolate milk, chicken breast, eggs, nuts or seeds, beans, turkey, fish, Greek yogurt with berries, peanut butter and jelly sandwich. Fueling your body properly can improve your exercise performance. A well balanced diet is key in promoting overall health. It is important to aim to use the MyPlate guidelines to include half of your plate as fruits and vegetables, the other half as whole grains and protein, and consuming low fat or fat free dairy products. Stay tuned for more nutrition tips to come!
Nutrition Expert Callie Neumann, RD
THAT’S THE DREAM …and so much easier said than done! TRUST ME, I’ve put the time and money into trying to identify what my “passion” is. I have taken online courses, listened to endless podcasts, read self-help books, and I even went to the extent to hire a fancy life coach. I was obsessed with finding my “calling” and I learned so much about myself along the way. If you know what your passion is and you are pursuing it…GO YOU!!! That is so amazing, and you should take a moment to practice gratitude for that because it’s pretty rare these days. Not only did you find your passion, but you get to live that dream! For those of you who are struggling (like I was), let me save you some time, money, and frustration by offering a few tips which have helped me. Just starting the journey to find your passion is the first step in the right direction. Too often, we allow ourselves the indulgence and then we get overwhelmed and self- doubt consumes us (aka “imposter syndrome”). Hear this, it’s okay if things aren’t perfect! So what if it’s messy, JUST START!
Nutrition and exercise go hand in hand. Foods you consume can make a difference in how you perform in your fitness routine. Your diet, and the intensity and duration of your workout influences what your body will use as fuel to power through your workouts. Your body uses macronutrients as fuel. When you think of the word, macronutrients, what do you think it means? If you guessed large nutrients, you are exactly right. There are three types of macronutrients: protein, carbohydrates, and fat. Your body needs these nutrients in a larger capacity in order to function properly. These nutrients also provide your body with calories, which therefore gives you energy to live. They also power through your workouts. In this article, we are going to discuss one macronutrient, protein, and the benefits to incorporating this nutrient into your diet to improve exercise performance. What does protein in your diet do for you? Protein allows your body to grow, build and repair tissues, and when combined with exercise, protein intake can increase muscle mass. Protein may also reduce muscle soreness. Timing is everything You should try to consume a protein source somewhere between 30minutes to 2 hours post workout.Be sure to check the Nutrition
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Now go find your passion and IGNITE!!
Hi. I’m Stacy. I ammany things, including but not limited to, a mom, a wife, a daughter, a friend, a creator, an amazing lip-syncer, an empath, and an overall good time. I have an MBA from Southern New Hampshire University and I enjoy painting, photography, drinking wine, eating french fries, and crafting. I have been married for 10 years (cocktail please!!) and together we have made two amazing humans (another cocktail please!!). Our son Anthony (7) and our daughter Sloan (4) have non-stop energy and in the rare instance they are not talking they are eating all the snacks. I am typically the “go-to” person for my friends who are seeking advice, a non-judgmental ear, perspective, a good venting session, or even just a hug (I am also a master hugger). I believe that human connection is of the utmost importance and that kindness is cool.
Callie graduated with a degree in Nutrition-Dietetics from The College of Saint Benedict in St. Joseph, MN and completed her Dietetic Internship at Indiana University-Purdue University Indianapolis. She currently works as an Assistant Child Nutrition Director for Anoka-Hennepin Schools in Minnesota. Callie enjoys creating nutritionally balanced menus for students to enjoy in school. She is a firm believer in a well balanced diet to fuel academic and athletic performance. Nutrition is a very complex topic, but Callie looks forward to helping you understand what your individual needs are!
Callie Neumann, RD
Stacy Cardinale
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