🔥 Beat Inflammation with These 5 Key Supplements 🔥

1. Turmeric/Curcumin: This golden spice isn’t just for cooking; it’s a powerhouse against inflammation. Curcumin, the active compound in turmeric, is known for its anti-inflammatory effects. Add it to your routine to help soothe those post-workout muscles.

2. Omega-3 Fatty Acids: Found in fish oil and flaxseeds, Omega-3s are your go-to for reducing inflammation. They're not only good for your joints but also great for heart health.

3. Ginger: Another spice that’s a champion in fighting inflammation. Gingerol, the bioactive substance in ginger, can help lower the risk of infections while keeping those swollen areas in check.

4. Vitamin D: Often overlooked, Vitamin D plays a crucial role in reducing inflammation and supporting overall health. Ensure you get enough sunshine or consider a supplement, especially in those winter months.

5. Probiotics: Gut health is key to reducing inflammation. Probiotics help balance your gut flora, which in turn helps reduce inflammation throughout the body.

Remember, supplements can be a great addition, but they don’t replace a balanced diet and regular exercise. Always talk to your doctor before starting any new supplement, especially if you have health concerns or are on medication.

Let's keep our bodies strong, healthy, and inflammation-free! 💚

This evening class line up!

6pm - Upper Body x Core w/Coach Dre
7pm - Full Body Workout, Tabata Style w/Coach Trish🔥

Saturday class coming up 10am est!


Join Zoom Meeting

https://us02web.zoom.us/j/83460932105?pwd=ZFFqWGtSTSt3NzJjWnl2RFRHbVRPdz09

Meeting ID: 834 6093 2105

Passcode: 123

High in protein but also gives you heathy fats and fiber.

Peanut Butter Protein Balls

Ingredients:

• 1 cup rolled oats

• 1/2 cup natural peanut butter

• 1/4 cup honey or agave syrup

• 1/2 cup mini chocolate chips (dark chocolate for less sugar)

• 1/3 cup ground flaxseed

• 1 scoop of your favorite protein powder (vanilla or chocolate works well)

• 1 tsp vanilla extract

• A pinch of salt

Instructions:

1. In a large bowl, mix the oats, peanut butter, honey, chocolate chips, flaxseed, protein powder, vanilla extract, and salt.

2. Stir until all ingredients are well combined. If the mixture is too dry, add a little more honey or peanut butter.

3. Roll the mixture into balls, about 1 inch in diameter.

4. Place the balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.

5. Store in an airtight container in the fridge for up to a week.

Evening Classes Coming Up! (1/4)

6pm EST - Lower Body EMOM with Coach Dre
7pm EST - Cardio Crazy with Coach Trish

🍃 Inflammation Management Tip! 🍃

Dealing with inflammation from food? Here's a key strategy to help: Incorporate Anti-Inflammatory Foods into Your Diet.

🥦 Eat plenty of vegetables, especially leafy greens like spinach and kale. They're packed with antioxidants that fight inflammation.

🐟 Include omega-3 rich foods like salmon, mackerel, and flaxseeds. Omega-3s are known for their anti-inflammatory properties.

🍇 Add berries like blueberries, strawberries, and blackberries to your meals. They contain compounds that reduce inflammation.

🥑 Don't forget healthy fats like olive oil and avocados. These have been shown to decrease the production of inflammatory substances in the body.

Remember, what you eat has a big impact on inflammation. Choose foods that help calm it down and keep your body feeling good!

Having high blood pressure is what started my health & fitness journey. Here are five types of foods to limit or avoid:

1. Salty Foods: Excessive salt intake is a significant contributor to high blood pressure. Foods high in sodium, like processed snacks, canned soups, and fast foods, should be consumed in moderation.

2. Processed Meats: Deli meats, bacon, sausages, and hot dogs often contain high levels of sodium and preservatives, which can raise blood pressure.

3. Alcohol: Regular and excessive alcohol consumption can lead to an increase in blood pressure. It's advisable to limit alcohol intake.

4. Sugary Foods and Drinks: Foods and beverages high in sugar, such as sodas, candies, and pastries, can contribute to weight gain, which is a risk factor for hypertension.

5. Fatty Foods: Foods high in saturated and trans fats, like deep-fried foods, fatty cuts of meat, and full-fat dairy products, can increase cholesterol levels, thereby affecting blood pressure.

Having a diet rich in fruits, vegetables, lean proteins, and whole grains, along with regular physical activity, can help manage blood pressure effectively. 

Here are five super simple meal prep tips that'll save you time and keep you on track:

1. Theme Your Days: Taco Tuesday? Stir-Fry Friday? Having a theme for each day can make meal planning fun and straightforward.

2. Batch Cook Basics: Cook a large batch of basic ingredients like brown rice, chicken, or roasted veggies. Mix and match them throughout the week for variety.

3. Snack Smart: Prep healthy snacks like cut veggies, nuts, or fruit. Having them ready-to-go prevents those pesky unhealthy cravings.

4. Hydration Station: Don't forget about water! Keep a water bottle handy at all times. Add a slice of lemon or cucumber for an extra zing.

5. Share Your Creations: Post pictures of your meal prep in this channel. Let's inspire each other with our culinary skills!

Bonus Tip: Remember, moderation is key. Even the healthiest foods can throw off your goals if not consumed in the right amounts.

P.S. Drop your meal prep questions or tips below. Let's make healthy eating a group effort!