Dynamic Fitness by Greta

Need a simple effective workout that you can do without any equipment??? I got you! Try out the above workout and let me know how it goes. DM me your time or if you need modifications.

-life

🍽️ Healthy Meal Idea:
30g of Protein 🦃
18g of Carbs 🥦
6g of Fat 🧈

Easy to make and tasty! Swipe to see the break out on the free app called Macros. ➡️

(This was a little low on carbohydrates for me but I had a piece of fruit as dessert to make up for lack of fuel)

-life

✨8:03 of intensity so that I can have 24 hours of peace and clarity (at least more than I would have had)✨

#1 reason I workout out, it improves my mental health!

3 Rounds for Time:
50 Sit-ups
30 Deadlifts (95lbs)

Join me for a CrossFit workout on the beach!🏖️

All skill levels are welcome as there will be scaled options available.

Please sign up 24 hours in advance.

🔗 Registration link in bio (Link Tree)
🗓️ Saturday April 27th @ 9am

The Spring Nutrition Challenge Kicks off off Today!

Hopefully you have protein options ready to go but if you need some ideas, here’s a list of healthy foods high in protein, along with their approximate protein content per serving:

Chicken Breast 🍗: Skinless chicken breast is an excellent source of protein. A 3-ounce serving provides around 26 grams of protein.

Turkey 🦃: Similar to chicken breast, turkey breast meat is also rich in protein. A 3-ounce serving contains approximately 26 grams of protein.

Salmon 🐟: This fatty fish is versatile and can be grilled, pan-fried, or enjoyed raw in sushi. A 3-ounce serving of salmon provides about 21 grams of protein.

Tuna 🐠: Another high-protein fish, tuna can be cooked in various ways. A 3-ounce serving of tuna offers approximately 22 grams of protein.

Lean Beef 🥩: Lean cuts of beef are protein-packed. A 3-ounce serving of lean beef provides around 23 grams of protein.

Greek Yogurt 🥣: Greek yogurt is not only delicious but also a great source of protein. A typical 6-ounce serving contains about 17 grams of protein.

Eggs 🥚: Eggs are a versatile protein option. One whole egg provides approximately 6 grams of protein, while two egg whites offer the same amount.

Cottage Cheese: Cottage cheese is low in fat and high in protein. A 1-cup serving contains about 28 grams of protein.

Beans and Lentils 🌱: Legumes like beans and lentils are plant-based protein sources. A 1-cup serving of cooked beans or lentils provides approximately 15 grams of protein.

Nuts and Seeds 🥜: Almonds, peanuts, chia seeds, and pumpkin seeds are protein-rich. A 1-ounce serving of nuts or seeds offers around 6-9 grams of protein.
DON’T FORGET TO LOG YOUR PROGRESS

-life

The Spring Nutrition Challenge Kicks off on Monday!

Here are some tips to help you be successful:

📲 Decide how you will want to track:
You can download an app to get a more precise measurement. This will require that you weight and measure your food. If you’d prefer a simpler approach, you can use the palm method. See the email I previously sent for more detailed instructions.

📋Make a plan for the week: Plan out your meals for the next few days. You can eat the same thing for multiple meals. As many of you know, I eat the same breakfast every day. The simplicity make it easy.

🛒Go grocery shopping: Once you have planned your meals, stock up on the food you need. Don’t forget to buy some extras to have on hand (tuna, jerky, protein powder, lentils, etc.)

📈Start Tracking: You might want to start a few days early to ease into the challenge.

🗓️Set a calendar reminder so you don’t forget to record your progress. This could be on your phone or be a post it note posted somewhere you will see each day.

🍽️ Healthy Meal Idea:
40g of Protein 🍗(Air Fryer Jerk Seasoned Chicken)
44g of Carbs🫛🍚 (Peas & Cilantro Rice)
10g of Fat 🧈

Easy to make and tasty! Swipe to see the break out on the free app called Macros. ➡️

-life

Curious on how to track your Protein intake? Here are two simple methods you can choose from to help you reach 100 grams each day. Remember, getting the right about of protein is instrumental in meeting your nutritional goals and maintaining a balanced diet.

📱 Using the free App called “Macros”:

One convenient way to monitor your protein consumption is by utilizing a free app like “Macros.” Macros allows you to easily log your meals and snacks, providing detailed breakdowns of your macronutrient intake, including protein.

Log your meals throughout the day by selecting the food items and their respective portions.

The app will automatically calculate your protein intake based on the foods you’ve logged.

🖐️ The Palm Method: If you prefer a more straightforward approach without relying on technology, you can use the palm method to estimate your protein intake. This method is based on the size of your palm and requires no tools or calculations. Here’s how it works:

For each meal, aim to include a portion of protein that is roughly the size and thickness of your palm.
You will need to eat 4 “palm-sized” portions of protein to reach 100g.

💥 By using either the Macros app or the palm method, you can easily keep track of your protein intake throughout the day, ensuring that you’re meeting your nutritional needs and working towards your health and fitness goals.

If you have any questions or need further assistance with tracking your protein intake, feel free to reach out. I’m here to help!

The Spring Nutrition Challenge will run from April 1 - April 30th. Simply click on the link below and enter your name to join the challenge. You will be able to access the document daily to show your compliance (I’ll send reminders).

Today marked Mallory’s 200 CrossFit session 🎉 🎊 . As you can see from the knee brace, it takes more than a wild horse to keep her away.

Mallory, I’m so very proud of your consistency and hard work!!!!

Mallory: 200 Gravity: 0. Keep lifting! 🏋️‍♀️

-life

Ready to get your nutrition back on track? Join me for a free 30 day challenge. From April 1st - April 30th you will aim to eat 100g of Protein a day. That is it. You’ll record your compliance each day in a shared googledoc to keep you accountable.

Want in? Shoot me a DM or email and I’ll share the specifics.

-life

Need a simple effective workout that you can do without any equipment??? I got you! Try out the above workout and let me know how it goes. DM me your time or if you need modifications.

-life

✨Pro tip - Schedule your workouts like you would any other important meeting. 📅

✨ Bonus tip - Have a friend join you!

-life

🍽️ Healthy Meal Idea:
40g of Protein 🥩
34g of Carbs🥦🍚
5g of Fat (I think this may be a bit off in the app)

Easy to make and tasty! Swipe to see the break out on the free app called Macros. ➡️

-life