November 28, 2016
Nutrition Services
We are super excited to announce that McKenzie Flinchum, R.D. is now part of our team! This is a big upgrade, as McKenzie is a Registered Dietician (different than a Nutritionist), which means she has a Bachelor’s Degree in the field, has completed an internship and rigorous testing to obtain her license and she continues to advance her knowledge with continuing education.
Our services include 1-on-1 counseling (from 1 session to monthly monitoring), meal plans and more.
If you’d like more information, please email us at [email protected] – this is a great way to make it through the holidays!
Speaking of making it through the holidays – without gaining unwanted pounds – read below for a few tips:
- Don’t be in denial – keep tracking your macros so that you can see in black and white where you are and avoid going way overboard.
- Don’t arrive hungry to parties. It’s usually easy to find fats and carbs at gatherings, so make sure to load up on protein beforehand and go in with a plan to load up your plate with balanced choices.
- Set boundaries for booze. Calories from drinks tally up fast! Go in with a plan to have a few drinks and alternate water in between.
- Choose your indulgences. Pick your favorite treat and stick to that. Don’t waste calories on food you don’t love.
As you can see, surviving the holidays is dependent on having a plan, balance and self-control. Enjoy yourself, but don’t undo all the hard work you’ve done!
McKenzie, the flexible dietician
Workout of the Day
:00
Barbell warm-up
:10
Every minute for 3 minutes
5 Power Clean RX+ 135/95; RX 95/75; M 95/55
5 Bar facing burpee
Rest 3 minutes
Every minute for 3 minutes
5 Power clean RX+ 155/115 RX 135/95 M 115/75
5 bar facing burpee
Rest 3 minutes
Every minute for 3 minutes
5 Power Clean RX+ 185/135; RX 155/115; M 135/95
5 bar facing burpees
:30
Back Squat
2 x 10 @ 60%
:40
3 sets of:
10 Dumbbell Z press
10 Supinated bar row
:50
Mobility
1:00 each side twisted cross
1:00 minute each side pigeon stretch
1:00 each side couch stretch
Post your scores to the Whiteboard.