 Okay, so before you start making excuses and complaining how busy you are this week or that you can’t cook, hear me out!
Warm-up and cool down for 5-10 minutes each
Complete 10 Rounds for Time! 10 Super Man Burpees 10 Flutter Kicks 1-1 10 Full Sit Ups 10 Plank Jacks 10 Superhero lunges 1-1 10 Reverse Crunch 10 Full Sit Up 10 Russian Twist 1-1 100 M Run 10 Wide Push Ups When you’re not present in a situation, it’s kind of like being and out-of-focus camera lens. You see things, but not clearly. Take a moment, regroup, and adjust your focus and pay attention to whom you’re with and where you are. Look up, look around, adjust the lighting and smile for the camera. For the rest of the day today, bring awareness to your “presence” and make sure you’re 100% there with your entire mind!
 It can be a real challenge living in the present moment because it’s all too easy to get sidetracked thinking about the past, worrying about the future, or distracted by technology!
 Ingredients:
1 pound mushrooms (white or cremini), sliced thinly 3 garlic cloves, minced 1 tablespoon unsalted butter (omit butter for vegan version) 1 tablespoon olive oil 5 green onions, chopped 5 to 10 ounces fresh spinach (to taste) 2 cups cooked quinoa 1 tablespoon olive oil (optional) salt Directions: Heat butter and olive oil in a large skillet over medium-high heat. Add mushrooms and garlic and sauté over medium-high heat for about 5 minutes until mushrooms get soft and acquire a nice, golden-brown color. Add chopped green onions and mix. Season with salt. Add fresh spinach to the skillet, reduce heat to low, cover the skillet with the lid and let mushrooms and spinach cook for about 1 minute or less, just until spinach begins to wilt. Add 2 cups of cooked quinoa to the skillet and cook on low heat for another minute until spinach wilts even more and quinoa warms up. Season with salt, if needed. Add another tablespoon of olive oil, if desired. (Credit:http://juliasalbum.com/2014/06/spinach-and-mushroom-quinoa-recipe/) Warm-up and cool down for 5-10 minutes each
400 M Run 5 MIN EMOM (every minute on the minute) 5 Star Jumps 6 T Push Ups 7 Max Jumps Tabata Low Push Up Hold VS High Plank with Alt Leg Raise 5 MIN EMOM 20 Butterfly crunches 10 Hollow Rocks 400 M Run 12 to 8 Ladder Goblet Squats Side Plank Dips Walking Lunges Body weight Dips 400 M Run  Ingredients:
6 Tbsp Olive Oil 2 lemons, 1 thinly sliced, 1 juiced 4 tsp minced garlic 1 tsp kosher salt ½ tsp freshly ground black pepper ¾ pound trimmed green beans 8 small red potatoes, quartered 4 boneless, skinless chicken breasts Directions: Coat a large baking dish with 1 tbsp of the olive oil. On the bottom of your dish, arrange lemon slices in a single layer. Combine the remaining oil, lemon juice, garlic, salt, and pepper in a large bowl. Coat the green beans, potatoes and chicken in the oil mixture. Start by adding the green beans first. Toss to coat. Then, using tongs, remove the green beans and place them on top of the lemon slices. Next, add the potatoes to the olive-oil mixture and toss to coat. Using your tongs again, arrange the potatoes over the green beans, along the inside edge of the dish. Last, coat the chicken in the oil mixture and place in your dish. Pour any remaining olive-oil mixture over the chicken. Cook at 350°F for approximately 1 hour and 15 minutes (or until potatoes and veggies look soft and chicken cooked through). Serve warm. (Credit: http://lilluna.com/lemon-chicken-with-veggies/) 16 Guaranteed Benefits of Your Beyond Fit Training Program Everyone has their own reasons for making a decision to improve their life through a supervised fitness program. And while most people are concerned with losing weight and looking better for the beaches, here is a list of many of the other important guaranteed benefits that our fitness programs will provide for you:
 Did you know that an avocado is actually a fruit?! And...it’s really unique! This single-seeded berry from Mexico is high in healthy fats, whereas most fruits are primarily made of carbohydrates.
Warm-up and cool down for 5-10 minutes each
CHALLENGE WOD 200 M Run 20 Squat Jumps 20 Jumping Jacks 20 Alt Lateral Lunge + Front Raise 300 M Run 30 Walking Lunges 1-1 30 Jumping Jacks 30 Reverse Crunches 200 M Run 20 Squat Jumps 20 Jumping Jacks 20 Alt Lateral Lunge + Front Raise 100 M Run  Ingredients:
2/3cup creamy peanut butter ½ cup semi-sweet chocolate chips 1 cup old fashioned oats ½ cup ground flax seeds 2 tablespoons honey Directions: Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll. Roll into 12 bites and store in the fridge for up to a week. (Credit: http://chefsavvy.com/5-ingredient-peanut-butter-energy-bites/)  Psychologist Philip Zimbardo did a study with USA Today a few ago asking Americans how “busy” they were. More than 50% of people said they are busier now than they were in previous years and that they sacrifice friends, family and sleep for the success.
Warm-up and cool down for 5-10 minutes each
6 Min AMRAP (as many rounds as possible) 24 lunges 22 Dead bugs 20 mountain climbers 7 Min EMOM 8 Renegade Rows 8 Hand Release Push Ups 4 Squat Jumps 8 MIN AMRAP 15 Full sit ups 20 bicycles 25 crunches 30 reverse crunches 35 Russian Twist  A child who grows up in a family where both parents are highly physically active is much more likely to be active himself. . . . An adolescent with a parent who demands that he “clean his plate” may lose his ability to respond to hunger cues and end up battling excess weight gain all his life. . . . A working parent with a spouse who prepares calorie-dense, nutrient-poor meals for family dinners will struggle to maintain a healthy eating plan. . . . A parent who strives to provide a healthier home environment for a child recently diagnosed with obesity is apt to lose weight herself.
A growing body of research makes it clear: Families provide a powerful force in supporting—or opposing—better health behaviors. Indeed, the authors of a state-of-the-art review in a prestigious cardiology journal call families “a linchpin for cardiovascular health promotion throughout the life course” (Vedanthan et al. 2016).Whether you work primarily with children, adolescents or adults, expanding your scope to meet the needs of the whole family is likely to improve client outcomes while enabling you to reach more people and grow your business. This article provides evidence supporting a family-level approach to fitness and nutrition coaching, and an overview of this growing opportunity for health and fitness professionals. The Value of a Family Focus A classic study of childhood obesity demonstrated the power of a family-level intervention to simultaneously improve the health of children and parents. In the yearlong study, researchers divided parent-child dyads into two groups. In the first group, the child in each dyad received information and coaching on how to make healthful choices. In the second group, the information and coaching went to the parent in each dyad (Golan, Weizman & Fainaru 1999). Here’s what the study found: Making the parent the agent of change made the biggest difference in improving the health of both parent and child. Study leaders coached parents to do the following:
Ultimately, this study and many others after it show that when parents receive coaching and guidance on helping their children succeed, they succeed, too. Working with families provides many opportunities for intervention and coaching, including exploring how adjustments to daily routines, responsibilities, communications and emotional connections can help optimize health behaviors. In fact, just having the conversation about health can improve outcomes. One study found that families who talk openly about nutrition and physical activity are more likely to eat healthfully and stay active (Baiocchi-Wagner & Talley 2012). 10 Ways to Help Families Change Family-based fitness and nutrition coaching is a relationship where an expert on behavior change, family dynamics, nutrition and physical activity works with individuals and families to optimize health and well-being. To date, there is no standardized training to help health and fitness pros meet this growing need. Nevertheless, you can deploy the 10 strategies outlined below to play a powerful role in helping families work together to improve their health. 1. Learn Motivational Interviewing Motivational interviewing is a conversational approach that coaches use to help people “talk themselves into change” and build a sense of self-efficacy. This approach uses open-ended questions, reflective listening, affirmations and summarizing to develop a person’s “change talk”—statements that encourage behavior change. For example, a mom might say, “I know I need to be more active to set a good example for my daughter, but it is so hard to make time for it.” A coach using motivational interviewing could respond with a reflective statement, such as, “Even though time is tight, you want your daughter to see you ‘walking the talk.’” If the mom says, “Yes, I do,” the coach might ask, “What would that look like?” This prompts the mom to find her own solutions, which builds her self-efficacy (her belief that she can change despite the barriers). 2. Help Families Talk About Healthy Behaviors When possible, engage all family members in a discussion of nutrition and physical activity. For example, you might ask, “On a grading scale of F to A-plus, how healthy is your home?” Follow up by asking why they gave that grade rather than a lower one (e.g., “Why give a B and not a C?”). This helps the family members identify things that are going well. Then ask what it would take to improve the grade, and how other family members could help. Identify barriers and find ways to overcome them. This guided conversation helps people open up on their health behaviors. For many more guidelines on helping families get healthy, please see “Coaching the Whole Family” in the online IDEA Library or in the November–December 2016 print edition of IDEA Fitness Journal. If you cannot access the full article and would like to, please contact the IDEA Inspired Service Team at 800-999-4332, ext. 7. IDEA Fit Tips, Volume 15, Issue 1
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