CrossFit Aerial

June Committed Club 🔥

To hit our committed club, members must be in class at least 16 times for the month. Great work to these members!

We love seeing our members push themselves and achieve new things💪🏼 Way to go ladies! 🔥

🍽️ 𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗔 𝗕𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝗣𝗹𝗮𝘁𝗲: 𝗧𝗵𝗲 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗪𝗮𝘆!

1️⃣ Pick Your Protein
▪️1/4 of your plate should be made of a healthy protein

2️⃣ Pick You Carbohydrate
▪️1/4 of your plate should be a healthy starchy carb

3️⃣ Pick Your Veggies
▪️1/2 of your plate should be made up of veggies

Add in a thumb 👍🏻 of healthy fats and you are all set!!

SWIPE to see some healthy food options.

Our May Committed Club 🔥 In order to make it into our monthly CC, you need to attend 16+ classes for the month! Great work everyone!

We want to welcome to our team! Lexi has been interning with us over the past 6 months, and we couldn’t be more excited to have her joining our team!

If you have been in class with her you know her energy and positivity are contagious!

Our April Committed Club Members! We were able to dramatically increase this number from last month, you all are crushing it! Let's keep the momentum going!

😴𝗗𝗼 𝗬𝗼𝘂 𝗔𝗹𝘄𝗮𝘆𝘀 𝗙𝗲𝗲𝗹 𝗧𝗶𝗿𝗲𝗱?

If you answered 𝗬𝗘𝗦!.... then SWIPE to learn why these 5 tips can help to increase your energy! 💪🏻

1️⃣ Optimize your sleep
2️⃣ Eat nutrient dense food
3️⃣ Move your body
4️⃣ Hydrate
5️⃣ Spend time outside

𝙀𝙜𝙜 𝙈𝙪𝙛𝙛𝙞𝙣 𝙍𝙚𝙘𝙞𝙥𝙚

Meal prep these egg muffins for breakfast or a snack option throughout the week!

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
5 eggs
5 egg white
1/2 cup onion diced
1 cup mushrooms diced
1/2 cup bell peppers diced
1 handful spinach
1 cup broccoli diced
6 oz ham

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
»Preheat oven to 350 degrees
»Dice up all vegetables
»In a large mixing bowl, whisk eggs then add in all the diced vegetables
»Pour mixture in greased muffin pan (should fill about 10 muffins)
»Bake for 18-20 minutes or until toothpick inserted in the middle comes out clean

💥𝟯𝟬 𝗚𝗿𝗮𝗺𝘀 𝗢𝗳 𝗣𝗿𝗼𝘁𝗲𝗶𝗻💥

Weighing and measuring your food can be challenging to keep up with!

👉🏼Save this post for a cheat sheet on how to get 30 grams of protein!

✷Organic Tofu - 300g
✷Eggs - 5
✷ Black Beans - 360g
✷Shrimp - 5oz
✷Wild Tuna - 4oz (1 can)
✷Chicken Breast - 133g (4oz)
✷Cottage Cheese - 1 cup
✷Greek Yogurt - 1-1/2 cup
✷Red Lentil Paste - 1-1/4 cup

Protein is an extremely important macronutrient that is used by the body in functions related to:

·Cellular Structure and Function
·Enzymes
·Hormones
·Immune System Function
·Muscle Structure and Function
·Transportation of Molecules
·Structural Support
·Being An Energy Source
·Maintenance and Repair
·Regulation of pH and Fluid Balance

Our March Committed Club 💪🏼

These guys made it to the gym 16+ times in March! Let’s keep up the good work!

Everything starts with the whiteboard brief. It’s where we can lay the foundation of what the next hour entails, answer any questions, and get mentally set for the task at hand.

Let's talk a little bit more about the 28 Day Nutrition Challenge and CONSISTENCY!

In terms of a healthy lifestyle, consistency means staying “on track” which involves being able to practice the same healthy habits every day.

Drinking water. Working out. Eating healthy foods. Getting good sleep. We already know that to be healthy you have to do all those things. What we struggle with is doing it over and over and over… every day of the year. For many years in a row.

A main goal with the challenge is to begin to develop some consistency with healthy habits as a part of your every day routine.

Then after the challenge we are available for ongoing support to ensure you reach your personal goals in a way that fits your lifestyle.

The challenge starts on April 22nd and registration ends on April 18th.

Be sure to sign up using the link in our bio. FB users click the link below!

Are you ready to take control of your goals?!

Join us for our Nutrition Challenge starting April 22nd!

Link below to get signed up ⬇️

🌟 𝙁𝙞𝙣𝙙𝙞𝙣𝙜 𝘽𝙖𝙡𝙖𝙣𝙘𝙚: 𝘾𝙤𝙣𝙨𝙞𝙨𝙩𝙚𝙣𝙘𝙮 𝙒𝙞𝙩𝙝𝙤𝙪𝙩 𝘼𝙗𝙨𝙤𝙡𝙪𝙩𝙚𝙨 𝙇𝙞𝙠𝙚 𝘼𝙡𝙬𝙖𝙮𝙨 𝙊𝙧 𝙉𝙚𝙫𝙚𝙧 ✨

Let's talk about the secret sauce to success on our wellness journey: CONSISTENCY! 🌱💪

But guess what? It's all about finding that sweet spot without feeling restricted by using terms like "always'' and "never"! 🙌🍏

Comment below with one thing you will do to help you overcome that "always" and "never" mindset! 👇🏼

We hear all the time, “I need to eat more vegetables.” Well here are some ways you can start incorporating them into your diet! Eating veggies doesn’t need to be boring. You just need to find what works for you.

CrossFit is a place for you to belong and build confidence.

The method is proven, and the community of support is unmatched.

It’s a great day to find a CrossFit gym near you.
It can change your life.


📷 body.mindrevolution • CrossFit Lüdenscheid