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Get Fit Newsletter October 16, 2017
Never miss a Monday. Here’s why…

Mondays matter more than any other day of the week.

This is because your actions on Monday set the tone for your entire week. Start out on the wrong foot and it could take days to get back on track.

Mondays are like mornings. If you win your mornings, you're usually going to win your day.

Starting out with a healthy, balanced breakfast that avoids sugar and is full of fiber and protein gets you primed to eat healthy again at lunch, and again at dinner.

Likewise, when you exercise on Monday, you're going to set yourself up to have an active and fit week. When you show up prepared and rested on a Monday, the rest of the week flows with successes and wins.

Fact: When you get that Monday workout in, you're 4 times more likely to get in a Tuesday workout... and that Tuesday workout leads to getting workouts in the rest of the week.

On the flip side, when you don't show up on a Monday with your A-game then you're left chasing the rest of the week and playing a game of catch up.

This is true for your fitness, health, mindset and work.

When you choose to skip your workout Monday morning, and eat whatever is quick and available rather than what’s healthy, then you’ve started the week on the wrong foot, and you will spend the next several days backsliding away from your goals.

The fastest way to the top in fitness and health is to show up Mondays rested, prepared, and ready to dominate. Never miss a Monday again. Embrace Monday with enthusiasm and vigor.

Let's make this week count!

Call or email me now to get started with my results-driven fitness program.


The Monday Paradox

Skipping out on exercise on Monday in order to make yourself feel better? Think again.

Research shows that the endorphins (happy hormones!) released during exercise makes you feel better, increases your self-esteem, and reduces anxiety.

So if you’d like to walk into work on Monday feeling good, with increased self-esteem, and reduced anxiety then grab an early morning workout instead of another hour of sleep.


Squash and Fennel Salad

This salad wins the award of the most refreshing side dish ever! The combined essence of fennel and lemon give ordinary zucchini extraordinary flavor in this simple, invigorating salad. Consider it your new go-to side dish to enjoy with grilled steak or chicken.

Here’s another flavorful reason to ask more from your side dishes. Do you really need traditional, grain-filled noodle salads when it’s possible to create a veggie noodle salad like this instead? This one tastes better and is better for you…one bite and you’ll see what I mean.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

For the Squash and Fennel Salad

  • 2 green zucchini
  • 1 yellow squash
  • 1 fennel bulb and fronds
  • 1 teaspoon coarse salt

For the Lemony Dressing

  • 2 Tablespoons olive oil
  • 1 Tablespoon lemon juice
  • ½ teaspoon lemon zest
  • ½ teaspoon garlic, minced
  • 2 Tablespoons fennel fronds, minced
  • sea salt and black pepper to taste

Instructions

  1. Use a veggie peeler to turn the zucchini and squash into long, flat noodles. Cut the fennel bulb in half, and then slice into thin half moons.
  2. Throw the squash noodles and fennel slices into a large colander and sprinkle with the coarse salt. Mix the salt into the veggies and let sit for 20 minutes over a plate. Squeeze the veggies gently to release excess water and transfer to a salad bowl.
  3. In a small bowl combine the dressing ingredients. Toss the dressing with the veggies and chill until serving. Enjoy!

Nutritional Analysis

One serving equals: 81 calories, 7g fat, 5g carbohydrate, 2g sugar, 489mg sodium, 2g fiber, and 1g protein.

Spread the word. Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.

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Coach CJ, CPT

ABOUT ME

Hello my name is CJ Wehrkamp, I am a certified personal trainer and nutrition consultant. I am very passionate about the fitness industry and helping others reach their goals. I attended The National Personal Training Institute to get a full hands on approach at training and how the human body reacts to the workouts we put it through. I understand that getting the body you want and reaching the goals you desire doesn’t come easy to all of us, actually that it doesn’t come easy to most of us. I have lived in Sioux Falls, SD my whole life and have been in the gym setting since sophomore year in high school. It was about then when I realized that I wasn’t the most in shape kid in class and wanted to feel better about the way I looked and felt. So I started to wake up early before school and go to the gym. I would do my best at the exercises I thought would build muscles where I wanted them and ran on the treadmill to help burn fat that I didn’t want. To be honest I really didn’t know what I was doing but hey, I was doing something, right? As graduation came closer and the thought of a career started to be a more common topic, I found myself continually turning to the thought of the gym. How awesome would it be to be able to work in a place where I could help better the lives of others! So that’s what I decided I would do, go to school, become a trainer and life would be great. I did just that, attended school learning so many things that basically had me in aw, like man if I would have known that all those mornings going to the gym I’d probably be an Olympian. I was so excited to have this knowledge of the body and the gym and how I could start helping people win back their health. I quickly found a job as a trainer at one of the local gyms in town. That’s also when I found out that “life would be great” mindset that I had started to slip away. Life got busy real fast and I found myself leaving the training world to work for a family business in town. I knew deep down that I needed to get back in the fitness world and wanted to help people achieve their goals. That’s when I started digging, trying to figure out how I could get back into it and really make an impact on the people of our community. I am super pumped to have found this opportunity, Fit Body Boot Camp, and share it with all of you. This is the unstoppable fitness formula that will not only have you reaching your goals but also have you feeling like part of a second family, with me by your side the whole way!

3504 S Minnesota Ave. #110
Sioux Falls, South Dakota

605-951-9348

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