Time for You Nutrition and Fitness

Fall is creeping up and it’s time to get back to routine! Group Fitness and Yoga will be offered again in Shell Lake this year! Need more info message me or text or call 306 841 7036!

One of the big Myths I have heard is that carbohydrates are B-A-D for you especially for women….NOT TRUE!!

We need carbs for many reasons… if you’d like to know more specifics that work for you I can help with that just drop me a DM!

Need at a reason to get out and get moving???

Join us on Sundays and Thursdays at 7 pm for Group Fitness at the old Shell Lake School

All programming adjustable to your ability level!

Message me for more info!

Your guaranteed to have fun and feel great when you leave!!

Thought for the day:

I have shared this before but feel it’s fitting for our protein posts for this week!

What are the Benefits of Protein ??

Reduces appetite and curbs hunger
Stabilized glucose levels
Increases muscle mass
Supports weight loss
Bone health

Ensuring you have a protein source with each meal and snacks is a great way to get it all in ...

Here’s a yummy high protein meal! Easy peasy!

2 cups arugula, lettuce or spring mix, kale etc (your choice)
1 cup grape tomatoes halved
7 ounce can of corn
14 ounce can of black beans or beans of choice
2 cooked and shredded chicken breast or turkey
1 cup cooked basmati rice or quinoa
4 tbsps of Caesar dressing or dressing of choice

Spices of choice when cooking chicken - suggestions salt and pepper, taco seasoning or cumin for additional spice

Suggestion of cumin and paprika to add to cooked rice for additional flavour.
Enjoy!

Leave a comment if you try this to let us know what you think!

Sharing this from a post I seen earlier … good suggestions for higher protein meals

A little help with protein choices

🧐Many people think the less you eat, the more you move, the more weight you’ll lose- not entirely true…

🏎️ How does your vehicle perform with out gas and oil?

🚫 It doesn’t … there for we shouldn’t expect our bodies to run on minimal to no fuel and oil and at that the crappy fuel and oil…

Making choices that fuel your body are extremely important and of course what type of fuel your taking in… March is nutrition month 🍱 and I will be sharing some tips on how to better fuel your body to achieve goals … a start is looking at what’s on your plate and how much ….

Yoga is on tonight!!!
6 pm Aging Bodies Yoga
7 pm Regular Yoga!

Hello Everyone!
There will be NO yoga this week (Feb. 14) being Ash Wednesday Sarah has other obligations, please pass onto others who may not be on FB!

6PM Yoga for Aging Bodies is cancelled tonight due to weather

7 pm regular yoga will still go on!

Here’s a little chuckle for your Sunday… but there is so much truth to this !!! Your body needs food to function properly just like your car needs gas!

🆕NEW starting this week at
Shell lake School on Wednesdays at 6 pm

🧓Yoga for Aging Bodies instructed by Sarah Urano 🧘🏻‍♀️

A gentle practice to increase vitality and soft strengthening

Bring your yoga mat! We have limited amount available for your use

$5 per session

Time for You Nutrition and Fitness

❓What is it about??

🥗 Nutrition - individualized nutrition coaching that is geared towards your goals

💪 Group Fitness is functional fitness for any level of activity, male or female, functional fitness are movements that we do everyday. Group fitness provides you with activities to help and strengthen!

🧘🏻‍♀️Yoga has so many benefits over all for you holistic body wellness - increases mobility, improved sleep, decreases anxiety etc etc

For more information on nutrition coaching feel free to message me!

Group Fitness is every Sunday and Thursday at 7 pm - all you need water bottle and indoor shoes

Yoga is every Wednesday at 7 pm - bring your water and mat - we do have a limited amount of mats for use if you don’t have one!

Try Group Fitness or Yoga on us!!!

Punch passes available 50$ for 5 classes this includes both fitness and yoga

Drop ins welcome $12

Consistency … creating new habits takes consistency whether it is your nutrition or physical activity. I found this blog that speaks to consistency in exercise …
Our Group Fitness crew has been consistent and attending regular classes and have noticed differences in their body strength and functional movement. So proud of them!

In Training, Consistency Is the Key to Your Fitness Goals To reach your fitness goals, build workout programs that lead to consistency in your training. Soon they will become habits.

Yoga tonight 7pm
Shell Lake School gym
Come and try a session for free
Punch cards available

Sharing my breakfast creation for those, like me, that struggle to save enough time in morning to cook breakfast before work… this is my breakfast prep for the next few days!

Egg bites in a pan( cuz I’m just to lazy to wash muffin pans after 😂)

6 eggs
Two - 1/3 cup of egg whites
3 c chopped fresh spinach
1 c chopped red peppers
4 oz honey ham - chopped
Salt and pepper to taste
Pour into oil sprayed 9 x13 pan
Bake at 350 until cooked

I cut I to 6 pieces, each piece macro and calories:
Calories 144
Fat 5.8 g
Carbs 6.9 g
17 gm protein

Partner with a slice of toast or fruit!
Enjoy!

🥶 Well no cold weather getting in the way of the Group Fitness tonight!!!!

👏 7! Yes 7 braved the cold to get a sweat on tonight! Good on you all!!

🤓 A few new faces which is awesome!

🎫 Reminder punch pass holders for month of January - invite a friend to try group fitness or yoga your name goes in for a punch pass draw , your friend purchases a punch pass your name goes in again!!! Added a few names tonight!!!

Looking forward to Sunday!!!
Stay warm!
And those who want more info please feel free to message me!

Needing a simple and quick breakfast?
This is my new fav… oatmeal, vanilla protein powder and raspberries!!! You can add any fruit of choice, the protein powder gives the oatmeal a little bit of sweetness.
1 1/2 c cooked oatmeal
1/2 scoop protein powder of choice mixed well to cooked oatmeal
1 c berries/fruit of choice

Macros: carbs.73gms Fats. 8 gms protein. 23 gms Total calories: 413

Attention:
Group Fitness and Yoga punch card holders!!!
I have created a separate group for our communication of our activities etc please look for the invite to this group called Group Fitness. If you are punch card holder and have not received an invite please let me know!!!

Looking to improve your nutrition??
Accepting 4 new clients for January!
DM or complete the link below 👇

No matter your goals for 2024… you can achieve them… mindset, determination and yes of course coffee 😉