Endeavor Defense and Fitness

Understanding your body composition, getting an accurate read and having a knowledgeable coach there to help you understand your scan is SO helpful!!!!

We are SO proud to offer a free In-Body assessment with every new sign up.

Interested in learning more about to your body and how to feel healthier, stronger and more ALIVE?!

Reach out 😎

Carbs tend to be the most difficult macro to figure out. It seems that most delicious things are nothing but low-quality carbs (and fat). There are two very simple rules to remember when it comes to selecting your carbohydrate sources:

1. Low Sugar
2. High Fiber

These two simple rules are what separate oats from Fruity Pebbles. They are the difference between quinoa and honey wheat bread. Don’t over complicate it!

𝘋𝘦𝘷𝘦𝘭𝘰𝘱 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘩𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘭𝘢𝘴𝘵 𝘢 𝘭𝘪𝘧𝘦𝘵𝘪𝘮𝘦.

💥RECIPE OF THE WEEK💥

Become a nutrition client at Endeavor Defense & Fitness! Try out this recipe and let us know what you think!

🌐 www.endeavordcf.com
📧 [email protected]
📞 (614) 327-2833

𝘋𝘦𝘷𝘦𝘭𝘰𝘱 𝘏𝘦𝘢𝘭𝘵𝘩𝘺 𝘏𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘓𝘢𝘴𝘵 𝘢 𝘓𝘪𝘧𝘦𝘵𝘪𝘮𝘦!

Unicorn News - https://mailchi.mp/513fadeb5ce3/unicorn-news-17981158

Prioritize activities this weekend that keep you MOVING!!

Connect-Work Hard-Repeat

Classes start at 8 am tomorrow, DM to hop in!!!

Let's be real.... there is virtually no way that any of us are going to develop healthy habits, that last a LIFETIME, without allowing ourselves to have a cheat meal from time to time. We typically set this at one meal per week. However, this does not mean an entire DAY of eating poorly.

Here are two examples:
✅Good option:
Get up Saturday morning and eat your normal breakfast at 6:30am.
Head to the gym at 9:00am for an awesome workout with your friends or hit up a hotel workout if you're out of town.
Eat a protein shake after your workout.
Eat a grilled chicken salad for lunch with a light dressing and limit your carbs because you will be indulging later.
Go for a walk with the kids/dogs/spouse in the afternoon or watch your kids play sports.
Eat a singular Greek yogurt in the afternoon to keep feeding your body protein, but that's it for a snack.
When you go out to eat you order this:
1 light beer or glass of wine
12oz steak
Side salad w/ light dressing
Baked potato
Grilled veggies
OR
Mexican restaurant where you opt for a Corona Light and not a margarita
Chicken fajitas
NO CHIPS and SALSA
Get in a 2-mile run on Sunday.

❌Bad option:
Sleep in on Saturday morning and miss breakfast.
Watch tv or sit in the car all day with little to no exercise.
Meet up with friends for dinner and drinks at 5:00pm and then stay out for more drinks after. When you go out to eat here's what you order:
Chips and salsa or other appetizer like cheese sticks
2 beers/drinks prior to dinner arriving Wings
Pizza
1 more beer during dinner
3-5 more drinks throughout the night
You arrive home and grab whatever junk food you have available in the pantry. Sunday morning rolls around and you sleep in again.
You don't workout.
You randomly snack on chips and other junk food throughout the day.

Option 1 is the good choice! Option 2 is clearly very bad. You don't workout at all. You throw your meal timing all out of whack and you consume way too many calories. The weekend is 30-40% of your week. Don't let it ruin your week. There is a big difference between a cheat MEAL and a cheat DAY!

Unicorn News - https://mailchi.mp/f233d64e740b/unicorn-news-17980846

It’s promotions day!!!!

Lots of well earned stripes were given out by coach and one brand new blue belt!!

Congratulations to all of our athletes for showing up and putting in the work to get a little better each day.

Happy Saturday!!!

Every punch is progress.

Every drop of sweat is strength.

Keep fighting. A little better each day!!

Processed foods are foods that have extra salt, sugar, or fat added in. Avoid things that come in a package or have more than three ingredients listed on the nutrition label like chips, microwave meals, or hot dogs. Aim to eat mostly whole foods like fruits and vegetables, or lean meats. If it had a mother, grew in the ground or on a tree, you can eat it!

𝘋𝘦𝘷𝘦𝘭𝘰𝘱 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘩𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘭𝘢𝘴𝘵 𝘢 𝘭𝘪𝘧𝘦𝘵𝘪𝘮𝘦.

Unicorn News - https://mailchi.mp/49e75c0be47a/unicorn-news-17980514

Ready to Roll!!!!!! 😍😍😍

The truck and trailer are decorated in Red, White, and Blue and we're ready to roll for the Hilliard 4th of July Parade!

Parade steps off at 9am from The Franklin County Fairgrounds heading down Main Street, turning on Cemetery, then back down Norwich.

Come check us out!

Adding foods such as kale, spinach, and flax seed to your protein shake is an easy way to add vital micronutrients. Of course, using ice and blending everything together is the way to go!

𝘋𝘦𝘷𝘦𝘭𝘰𝘱 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘩𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘭𝘢𝘴𝘵 𝘢 𝘭𝘪𝘧𝘦𝘵𝘪𝘮𝘦.

The sunrise 6am crew struck a pose this morning after an incredible hour of training!

What better was to start the day, than deadlifts with your friends 😍

Unicorn News - https://mailchi.mp/aa462ccd4afc/unicorn-news-17980206

We are gearing up for a beautiful weekend of training ☀️

Happy Friday!!

The month is coming to an end…have you stayed true to your goals?

When you fell off track…did you bounce back?

Our summer schedules are crazy…are you making time or finding excuses?

Everything is a choice!

Sometimes you need a little help making the right one. If you’re looking for a community of coaches and members who will hold you accountable, you’ll find it here 🤍

Take the second half of your summer back!!

Still time to save $$$ on our Summer Student Deal 😎

Come say hi to the Endeavor crew!!

If you’re in the Hilliard area, be sure to catch the parade downtown starting at 9 am on the Fourth of July! Watch for the trailer with fighters and lifters 😜

After that, we are headed back to Dublin!!

Market Event Saturday July 6th 9-12pm

We wanna meet you and answer any questions you may have about our amazing, unconventional community.

Unicorn News - https://mailchi.mp/9f8ff3dc41cf/unicorn-news-17979818

We love when members make their way back to us 😍

Are you ready to join take the plunge and go that extra mile for yourself and your family? Reach out to set up a free class today!

What a BEAUTIFUL Saturday on the mats!! 🤩

Today’s steel mace flow class with spent the afternoon strengthening their 360 swings.

Creating balance, rotational strength and stability.

✨Swing-Smile-Repeat✨

Have a great weekend!!

🚨New Class Time Alert!🚨

Saturday Steel Mace Flow with will be moving to 11:30 am starting THIS weekend!👏🏼

This time change means many things! It won’t interfere with any other classes, meaning more members will have the opportunity to attend class.

It also means more mat space for more crazy, mace movement 🤩

See you on the mats!

Those summer workouts are hitting harder this week 🥵☀️

Hydrate. Smile. Repeat.

Happy Monday!!

Unicorn News - https://mailchi.mp/a570d8b6914d/unicorn-news-17979334