Monday started SESSION 8!

Monday morning started the new Session- Discipline. I even found one exercise that had everyone beyond focused, but so intense and quietly breathing you could hear a pin drop on the floor.  The Team was very eager to train the whole hour and decided to blast a workout today, and do testing on Wednesday.  Thus for those still heading back from Thanksgiving holiday, you won't miss out on checking where your current level of fitness is.  We will still have Friday, December 18th, as the final testing and measurement day. 

We talked about goals for this 3 week session.  Being December, the month is very busy and chaotic.  But it also provides needed joy and excitement with all to dive into the holiday spirit.  This session is one to focus on reaching one goal, not the 5 on your list that you try all at once.  It is also the time that some people are more stressed, thus bring that intensity and stress to be worked out in Power Fitness PDX.  Bring "it" and know that the 60 minutes in the morning belong to YOU.  Use them wisely, and make sure you are moving the entire class.  One goal that was brought up with quite a few people is to work on nutrition....

While December isn't the month to suddenly become vegetarian, give up dairy, or decide to wipe out every processed food it is a month you can monitor what you put into your body.  Today Colleen shared that she wants to think about her food choices when in social situations, and Maggie said she wants to work on her weekend nutrition that isn't great compared to her weekday choices.  What I want you to do is make a check off list that is basic.  Make sure you are consuming good choices for your body that help you stay strong and energetic during the busy days and nights.  If it helps to make a smoothie in the morning that has 2 servings of fruit, 2 servings of vegetables, 1 dairy and 1 protein than do it.  Morning is when you can start your day with good choices which will help encourage your body to crave good foods.

Water: 10 glasses
Fruit: 3-4 servings
Vegetables: 4-5 servings
Dairy: 3 servings
Protein: 2-3 servings
Grains: 5-8 servings

Write everything down, it helps you monitor what you are eating and where your goals are.  Then, when you head to a holiday party with your favorite egg nog, cookies and tapas you will feel satisfied with one serving of each instead of 5 servings.

Have a wonderful morning.  Work hard, play and train hard, have fun!