December Newsletter

December Newsletter

Written By Nathan Byrd-NASM CPT

 Season’s Greetings to each and everyone reading this letter. I find pleasure in being able to share with you information that is important not only your mind but your body as well. As we enter into the Holiday Season there are choices when it comes to attending company parties, social gatherings and family parties. I’m not going to be the one saying you cannot eat and try different foods that are prepared for you. I’m going to share with you and few keys points to help you through the holidays and keep you on track with your well being. These newsletter have 4 different topics in them which are pertinent to exercise, mindset, nutrition, and a healthy recipe.    

Mindset

1. GOALS

You must have some form of a goal you are trying to reach. Having a goal to keep you accountable is extremely important.

2. WHY

Know “Why” you have established a goal and know deeply WHY you are trying to reach it.

3. SOCIAL ENVIRONMENTS

Connecting to social groups and the right people who will uplift you in times that you feel you cannot continue on is another very important topic that will help with the overall changes you are seeking to make.

4. EXPECT SETBACKS  

As you continue on your journey you must have expectation knowing there will be setbacks and times of trials. These trials are what can either propel to move forward in life or can cause significant setbacks.  

 Having these four key points be at the foundation of any change whether it be physical, or mental these are universal when it comes to making forms of change.

Fitness

So as we go into the Holiday season we find ourselves being busy with the shopping, the cooking, the parties, the kids, and much more… Good thing is there is something called HIIT training. I will be putting together a sequence of exercises you can put yourself through to maximize the time you have. This routine will take you only 20 minutes and have your metabolism spiked and ready to burn calories.

All exercises are performed for 50 Seconds followed by a 10 Sec. Rest. Repeat for 2 times and you will good!

1. Mountain Climber
2. Burpee
3. Jumping Jack

4. Push ups

5. Jumping lunges

6. Plank Jack

7. Jumps squats

8. High Knees

9. Plank Walks

10. Butt Kicks

If you have any questions on form or how exactly to perform any of these exercises feel free to contact me at n.byrd20@gmail.com.

  Nutrition Supplementation

Omegaguard (Fish Oils)

Omegaguard is produced by using state-of-the-art, proprietary, low temperature, triple molecular distillation and purification process of fish oils that concentrates natural, beneficial omega-3 fatty acids and helps remove harmful contaminants including heavy metals lead, mercury, arsenic, cadmium, dioxins, and PCBs it provides a full spectrum of seven natural omega-3 fatty acids EPA, DHA, AlA and more for cardiovascular health and to support healthy vision, brain and joint functions.

First we are needing to break down exactly what is in Fish oil and how it is important to you.

EPA-  Helping with the reduction of stress by keeping your serum levels at a healthy level. EPA is naturally paired with DHA a related fish oil. Human higher intelligence is directly related to the availability of fish oils.

DHA- Is commonly used for the increase of mental health, focus and clarity. DHA is believed to be necessary for higher learning and may help to increase intelligence in those areas that many are deficient in.

Some common attributes:

• Improves muscle tone
• Reduces pain and discomfort
• Reduces work demand of heart
• Improves health and vitality of white blood cells
• Reduces inflammation and joint pain

Click for More Information:

Healthy Recipe

Green Bean Casserole

PREP TIME 10 MIN   TOTAL TIME 40 MIN   SERVES 12

Ingredients

• 2 cans (10 1/2 ounces each) Campbell’s® Condensed Cream of Mushroom Soup or (10 1/2 ounces) Campbell’s® Condensed 98% Fat Free Cream of Mushroom Soup or(10 1/2 ounces) Campbell’s® Healthy Request® Condensed Cream of Mushroom Soup
• 1 cup milk
• 2 teaspoons soy sauce
• 1/4 teaspoon ground black pepper
• 8 cups cooked cut green beans
• 2 2/3 cups French's® French Fried Onions

Directions

1. Stir the soup, milk, soy sauce, black pepper, beans and 1 1/3 cups onions in a 3-quart casserole.
2. Bake at 350°F. for 25 minutes or until the bean mixture is hot and bubbling. Stir the bean mixture. Sprinkle with the remaining onions.
3. Bake for 5 minutes or until the onions are golden brown.

May you have the best year of your life! Remember making small changes that are repeated consistently provide you with the overall results you desire to have. Making the choice to have an awesome year starts with YOU. Its starts with establishing your “WHY” and continuing to attach yourself to what drives you.  2016 is yours and I believe you are capable to achieve anything you put your mind to! Lets GOOOOO!!!!! MERRY CHRISTMAS and HAPPY NEW YEAR!