Holly does a great split jerk in the 9am class. You will be working with a barbell today and you'll want to eat to support your muscle recovery.
What's for Breakfast?
This week I have been exploring the importance of fueling to support our activities. As athletes, that is anyone who exercises with intent, which is everyone at our gym, we must eat to support our training.
One of the worst things we can do is exercise in a fasted state. This is especially important for peri- and menopausal women as exercising "on an empty stomach" can initiate a hormone cyclone in an already unbound hormone fluctuating environment. Sometimes we're just not hungry when we wake up and go to class at 6am. But, we must eat something. It can be as simple as a banana and protein shake, or it can be overnight oats. Overnight oats are an outstanding and simple way to ensure you fuel your tank to support your training. Here is an easy recipe from Dr. Stacy Sims.
If you Google overnight oat recipes you will find a universe of sweet, savory, simple and elaborate overnight oat recipes. Add some protein powder and you've set yourself up for absolute success. Check out the recipe below, you can make it with Caldera Cacao Roasters chocolate nibs. Win Win!
Click on the image above for an easy overnight oats recipe with cacao nibs.
Remember, our goal as athletes is to eat to support our training. How much is that? Stay tuned for next week's blogs as I dive into those details. If you can't wait until then, book your New Year Check-in with me and we will work on a nutrition fueling plan together.
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 Faith rows in the 5:30pm class. You will row fast and hard today. What's for Dinner?That has to be one of most common questions of the human race. Moms, dads, husbands, wives, roommates, nearly everyone at some point in the day gets asked or asks the question, "What's for dinner?" For some folks this question strikes panic! Shoot! Nothing is planned, let's go out. For some, it's an opportunity. Cool! What do I get to create today? For some, it's a forgone conclusion, I'm eating what I prepared earlier this week. Lucky you! Eating dinner can be a chore or a delight. My wish for everyone is that dinner is a delight. A time for you to connect with friends and family. A special time when the pace of life slows down and you get to focus on just one thing - fueling your body. This I know for sure, if you have a plan, you're more likely to succeed. This is a universal truth for damn near everything life. I know that many of you would like to eat "better, " cook more, drink less, or just get control of your nutrition. A weekly meal plan is a fantastic first step in controlling your nutrition. I'm sharing a really simple weekly meal plan from 1Thrive. I ordered one of their fabulous Command Centers and I was delighted when I discovered all the free printable files that came with it. This weekly plan will help you answer the daily questions of, "What's for Dinner?" Click on the file below to download and print it. Once you have printed your free weekly meal planner you can have some fun planning next week's meals. To help you, I'm sharing The Splendid Table's Weeknight Kitchen recipe collection. This is a collection of practical, healthy and delicious recipes you can make during the week. Click on the image below for a super easy recipe for pan-roasted halibut with capers and fennel.  Click on the image for an easy weeknight dinner of halibut and capers I am the weekly meal planner in our house. Schedule a New Year Check-in with me and I'll share my meal planning tips with you.
 Our first gym workout of 2025 starts with everyone's favorite movement. Caldera Cocoa Roasters Win Award!Our neighbors. Caldera Cacao Roasters, recently won an Academy of Chocolate award! We know how hard Logan works in the gym and it's apparent he works just as hard at making spectacular chocolate. His 70% dark chocolate made from Peruvian cacao won Silver in the 2024 Academy of Chocolate Awards. The Academy of Chocolate is in London and we got Silver in the bean-to-bar category along with chocolate makers from Europe, the Americas, Africa, and Asia. The judges are folks from the chocolate industry, the culinary arts, and food journalists… and we honestly sent this Peruvian chocolate to them in September with the goal of getting feedback, so being included on this list with chocolate makers around the world we look up to is a real honor. Here is the full award list: Click here  Nearly everyone in the 9am and noon classes are addicted to Caldera's cocoa nibs. They are fabulous in overnight oats and cookies. Recently I was inspired to use them in something savory. I turned to one of my favorite cooks and authors, David Lebovitz, to find a clever way to use them. You better believe I'll be making this Lamb Sausage pizza over the weekend.  According to David Lebovitz, "There are many cultures that use chocolate in savory dishes, whose origins go back hundreds and in some cases, thousands of years, including Mole. In France, it’s not uncommon for many cooks to sneak a bit of grated a chocolate into their Coq au Vin. So why not in pizza?" Click on the image to learn how this former pastry chef of Chez Panisse fame uses cacoa nibs in savory dishes.  Jay and John have fun with sandbags in the 9am class. What's for Hanukkah Dinner?Woohooo! It's FRIDAY! Hanukkah started Wednesday at sundown. Enjoy a collection of 10 delicious recipes you can make this weekend to celebrate Hanukkah. Of course, you don't have to be Jewish to make delicious food this weekend and to be grateful for the things that illuminate your life. Hanukkah sameach!  Enjoy these 10 recipes courtesy of Eat This Not That. They are great for this weekend and anytime you want to make delicious food. Click on the image for the recipes. |
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