Farrell's West Des Moines EP True

From our to yours!!

Have you heard this phrase before?!

To be able to take care of others, we have to take care of ourselves first!!

Take today to recharge and prepare for the upcoming week!!

💫💫💫INSTRUCTOR SPOTLIGHT💫💫💫

Meet Ryan, owner extraordinaire!!

Ryan started at Farrells as a member, started instructing in 2014, level 2 in ST and level 1 in KB, then became the owner of the Southside location as well as the EP True location.

You can see him bouncing and taking classes between both locations, but most often can find him instructing noon at South.

Be sure to introduce yourself when you see him! 😃

Come and give a class a try!!

Tip Thursday!!

Stretching is so important, especially with exercise and movement.

We often dismiss or skip it, but it’s an important part of warm up, recovery, and helping to prevent injury!!

Check out the article below for 5 chest stretch variations!!

5 Chest Stretch Variations Everyday actions can lead to restricted chest & arm flexibility. Avoid this with these 5 chest & pectoral stretches from ACE.

Transformation Tuesday!!

Does this sound familiar??

Having accountability and building
connections can make all the difference. 🥊

Happy Monday!!!

💫Recipe Of The Week💫

PROTEIN-PACKED PANCAKES

Combine all ingredients in blender on medium speed for about 1 min until smooth.

Pour batter, about 1/2 cup at a time, onto hot skillet over medium heat.

Cook pancake until bubbly on top and dry around the edges, about 3 min.

Turn and cook other side until golden brown.

Serve with berries, banana slices, or nut butter.

Can prepare ahead of time and freeze.

Put in toaster on high for a crisp crust.

💫💫💫INSTRUCTOR SPOTLIGHT💫💫💫

Meet Brandon, AKA Master Miller!!

Brandon is a multi black belt in Taekwondo, which is where Farrell’s originated from!! 😲

He is a level 3 in KB and ST and has been with Farrells for YEARS!! He is our Master Level instructor and can be found at our noon class and sometimes our FIT class on Saturday!!

Come check out one of his classes this week!!

Are you ready?!

1. Drink a glass of water or more first thing in
the morning.

2. Invest in a fun, reusable bottle.

3. Set reminders on your phone.

4. Put a water pitcher on the table during
meals.

5. Add natural flavor.

6. Use a water logging app.

7. Have multiple bottles in key places.

Hello Monday!!

Today we…….

🍴Recipe Of The Week🍴

BAKED SPAGHETTI SQUASH CHICKEN
BOATS

1. Preheat over to 350 degrees

2. Cut squash in half lengthwise; scoop out seeds and fibers with a spoon. Place in baking sheet, cut side up, and sprinkle with salt and pepper. Roast at 350 degrees for about an hour, or until skin gives easily under pressure and the inside is tender. (microwave option- follow directions above then put on microwave safe dish, cover, and set for 8-9 minutes.)

3. Meanwhile, season chicken with salt, pepper, garlic powder, and oregano. Heat grill, pan, or skillet with a little olive oil over medium-high heat. Cook chicken on both sides until cooked through, set aside.

4. Remove squash from oven or microwave. Fluff spaghetti like strands with a fork on both sides, leaving it in the shell. Season with salt and pepper.

5. Warm marinara sauce in microwave and combine with parmesan cheese. Spoon about 1/4 cup sauce in each squash boat.

6. Slice chicken on diagonal and place each piece on top of the squash. Top with 1/4 cup of remaining sauce. Top with mozzarella cheese and place in oven for 350 degrees until cheese is melted and sauce is hot, about 12 minutes. Garnish with fresh basil.

💫💫💫INSTRUCTOR SPOTLIGHT💫💫💫

Meet Jennifer Delpierre!!

She is certified in both strength training and kickboxing, and has been with Farrells for a long time.

She always greets you with a smile, and can often be found at our 5:30pm class time!!

Come check out her class!!

Visitors are always welcome!!

What transformation do you want to make the rest of the year??

Is it mental, physical, emotional,
spiritually, or all of them??!

Transformation comes in so many different ways. It’s personal and different for each of us!

List yours in the comments below! 👇

Here is to a new week!! Let’s go!!!!

Rest and recovery is SO important!!!

🍽️ 🍽️ RECIPE OF THE WEEK 🍽️ 🍽️

Brown turkey in pot over medium-low heat.

Add spices to taste over turkey and stir in.

Crush and remove tops from tomatoes.

Add tomatoes, beans, and liquids, and onion to turkey.

Bring all ingredients close to a boil.

And then simmer for at least an hour or longer.

✨✨✨INSTRUCTOR SPOTLIGHT✨✨

Meet Marcy!!

You can find her instructing both kickboxing and strength training.

Try out one of her classes during our Noon or Saturday class times!!

Message us today to find out our current special. 🥊

Week 4

Today’s Tip!!

“Lack of preparation is preparing to fail”

1. Pack your bag or lay clothes out the night
before

2. Water bottle ready

3. Breakfast or snack ready/preworkout

4. After workout protein shake or snack ready

5. Set numerous alarms. Ex: 5:00, 5:02, 5:05

6. Get plenty of rest

Rest is so important and so underrated!!

💫Recipe Of The Week💫

PROTEIN-PACKED PANCAKES

Combine all ingredients in blender on medium speed for about 1 min until smooth.

Pour batter, about 1/2 cup at a time, onto hot skillet over medium heat. Cook pancake until bubbly on top and dry around the edges, about 3 min. Turn and cook other side until golden brown.

Serve with berries, banana slices, or nut butter. Can prepare ahead of time and freeze. Put in toaster on high for a crisp crust.

💫💫💫INSTRUCTOR SPOTLIGHT💫💫💫

Meet Lance!
Have you tried his classes yet??!!

You can find him instructing Kickboxing and Strength Training at noon and Saturdays!!

Are you ready to jump in??!!

Give one of his classes a go today.

Tip Thursday!!

Whether you're motivated by money, or purpose, the goal or the journey, it's important to always keep in mind that consistency is more important than perfection.

Holding ourselves to a perfect standard only sets us up for failure, disappointment, and making the progress a whole lot harder than it needs to be.

The “All or Nothing” Mindset or having to be “Perfect” can be hard to break.

Remember Progress and Consistency trump Perfection!!

https://theswolekitchen.com/blogs/learn/consistency-is-more-important-than-perfection?fbclid=IwAR1iHWHg4qBJ1Ta04nlSS219a-uWp5zmViUJAOYneOiFWUh6vAbO0xOsoUI

Consistency Is More Important Than Perfection When you’re on a nutrition improvement journey, the pressure and expectations we put on ourselves can often make it feel like there is no room for error. How could there be? You’re working for something, you’re changing, you’re prioritizing new things and often paying for new things, too. Wh...

Transformation Tuesday!!

Transformation is not just physical, but also mental.

How you see yourself, the thoughts you start your day with, and keeping those thoughts positive and moving forward!!

Having a supportive, encouraging circle can change everything!!

Join us today!!

Here we go!!!

Use today rest and recover!!

Rest is a critical part of the process and journey.

Mind, body, and soul!