181001 - Motivation Monday

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We have the potential to eat 21 healthy meals a week! That’s 21 opportunities to fuel our life endeavors and build a healthier body! BUT, how many times do people skip breakfast, have “cheat days,” or drink their dinner??? If we are only consuming 9-16 meals a week, we are losing out on times to fill the tank, feel good, and meet out goals!

On Saturday we had our seminar about our “Lean Turkey” Nutrition Challenge! It all starts today! We want to give people a reason to step up their eating, live a more healthy life, and have accountability to both! AND we are keeping it simple this time around which means that all we want is for you to eat a balanced plate three times a day along with a balanced snack! No macro counting or fancy foods, just a visual portion control of mostly meat and veggies! (See pic below)

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If you weren’t at the seminar, PLEASE still participate with us!
Coach Lauren will be at the gym for all classes today so if you have questions about how the challenge works, please come in and ask! We will get you all set up! :)

WARM UP -
1 minute of cardio
1 minute down dog to cobra
1 minute of broad jumps
1 minute mountain climbers
1 minute pole squats
1 minute banded marches

MOBILIZE - Banded Ankle Stretch and Banded Pigeon Stretch

STRENGTH - Back Squat (Session #5)
10 @ EB
5 @ 30% + 40#
3 @ 50% + 40#
2 @ 65% + 40#
3 sets of 1 @ 75% + 40#

WOD - EMOM 6:
ROUND 1 - 8 Alternating DB Snatches 50/35
ROUND 2 - 8 DB Goblet Squats 55/35
KEEP SWITCHING EACH ROUND
Max Burpees
(SCORE = Number of Burpees)

COOL DOWN - Walking Sampson stretch to hamstring stretch for 2 lengths of the gym each!