Studio 35 Inc

Plank Challenge check in post!

SAVE THE DATE
for our annual Customer Christmas Party Fun!

Week 3!
Fruits and Veggies!!
choose
low glycemic fruits & low starch veggies!
Check out the challenge email for some great options & challenge details!

Some option for getting the protein in on your snacks combine a few for that extra boost!

We are excited to be adding New classes along side our already amazing line up! If you are looking for the ultimate group fitness experience with options galore come join in!

There is something for everyone here!

Protien:
Muscle Health & Maintenance
Protien is crucial for building and repairing muscle tissue. For women, especially those engaging in regular physical activity or strength training, the right amount of protein intake helps maintain muscle mass, enhances strength and supports overall physical performance.

How much protein do you need in a day?

For an active women the range is 1.2 - 2.0 grams per kilogram of weight.

For example:

convert weight from lbs to kg:
If a women weighs 150 lbs convert into kgs
150 divided by 2.2 = 68.18 kg

protein intake
2.0 grams protein x body weight 68.18 kgs
=138grams of protein per day

Conclusion : an active women weighing 150lbs requires 136 grams of protein per day to support her active lifestyle.

Take time to figure yours out, you would be amazed what happens with your body when you are getting that protein in!

If you are currently way under what you need start slow by adding protein to each meal and snack getting into healthy habits takes time, so work your way up there!

Week 2: Protien

5 whole food protien options

1. Chicken Breast: A lean source of protein, chicken breast contains about 31 grams of protein per 100 grams and is low in fat.

2. Quinoa: A complete protein source, quinoa provides about 8 grams of protein per cup (cooked) and is also rich in fiber and essential amino acids.

3. Lentils: With about 9 grams of protein per half-cup (cooked), lentils are a great plant-based protein source, high in fiber and nutrients.

4. Greek Yogurt: This dairy option offers about 10 grams of protein per 100 grams and is also a good source of probiotics and calcium.

5. Salmon: A fatty fish, salmon provides approximately 25 grams of protein per 100 grams and is rich in omega-3 fatty acids, promoting heart health.

These whole food options are nutritious and versatile, making them excellent choices for boosting protein intake.

Remember to eat protien with every meal & add it into your snacks !

last day to get your 3 days or more & bonus entries for our week 1 draw!
Who will be our winner?
Excited to see!

Week 2 starts tomorrow !
Protien week, check you in box for details!

Joint Health: Estrogen helps maintain joint health, and its decline during menopause can lead to joint pain and stiffness. Staying hydrated supports joint lubrication and may help alleviate some of these discomforts.

Raise your Glass 🫗to staying Hydrated! Its essential for regulating body 😡🥶temperature during exercise It helps maintain sweat production, cools the body, and prevents overheating! So Drink up for a cooler workout! 👍

Water also Facilitates metabolic reaction ⚡️by acting as a solvent, transporting nutrients and enabling enzymatic processes crucial for energy💥 production! more energy Yes Please!

If you struggle getting your water in Daily
Set Reminders! 📲
- Use your phone or sticky notes to remind you to drink water throughout the day. Consistency is key!🔑

🌊✨ Elevate your hydration game! Infuse your water with fresh fruits, herbs, or veggies for a refreshing twist. 🍓🍋🌿 What’s your favorite infusion combo? Share below! 💧💚

Let the 8 week challenge begin! Book your classes and lets focus on hydrating the body this week! Emails are in your inbox!

WEEK 1: Water challenge

Zumba with DANCE.ALTJ later(Sunday) 5PM at Studio 35 Inc with special guests Zins Zumba with Michele and TML CREW GIO! See you on the dance floor!!💃🏻🪩🕺🏻

Alan TJ Aquino 💃 @

Last chance to register for our 8-Week Consistency Challenge!

✨Feel the surge of Energy , the boost in your mood and the glow of a Healthier you.
Come Embrace our 8 week Consistency challenge and let Happiness & Health shine through.

Pick any 3 or more Drop in classes per week to join in on
morning or evening classes available.

Enjoy nutrition tips and tricks for everyday life

A full community cheering you on and workout buddies galore!

weekly challenges and Prize draws!

Free to join , just register and pick the class pass you like!

Click here to register
https://forms.gle/CYJp6Fdb4Usfhjp89

It was an Abs & Glutes morning!