Hey everyone!

As we soak up the last days of summer, it's the perfect time to boost our wellness game with a focus on movement, nourishment, and mindset. Let's make the most of this sunny season and keep ourselves thriving through August. Here are some tips to help you stay on top of your health and well-being.

Movement

High-Intensity Workouts Explained

High-intensity workouts are a fantastic way to boost your fitness, burn calories, and increase endurance. Here are some popular types and their benefits:

HIIT (High-Intensity Interval Training)

• Definition: Alternates short bursts of intense activity with periods of rest or lower-intensity exercise.
• Benefits:
  • Improves cardiovascular fitness.
  • Burns fat efficiently.
  • Maximizes calorie burn in a short time.

EMOM (Every Minute on the Minute)

• Definition: Perform a specific set of exercises at the start of every minute, resting for the remainder of the minute.
• Benefits:
  • Builds strength.
  • Enhances endurance.
  • Maintains high intensity with structured rest periods.

Tabata

• Definition: Consists of 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for 4 minutes.
• Benefits:
  • Boosts metabolism.
  • Improves cardiovascular health.
  • Maximizes workout efficiency in minimal time.

AMRAP (As Many Rounds/Reps As Possible)

• Definition: Complete as many rounds or repetitions of a set of exercises as possible within a given time frame.
• Benefits:
  • Pushes physical limits.
  • Enhances tracking of progress.
  • Improves muscular endurance and cardiovascular capacity.

METCON (Metabolic Conditioning)

• Definition: Focuses on maximizing the efficiency of energy systems with varied exercises performed at high intensity.
• Benefits:
  • Improves overall fitness.
  • Increases metabolic rate.
  • Enhances endurance and energy system efficiency.

Incorporate these workouts into your routine for a high-energy August!

Nourishment

Prioritizing Protein

Protein is essential for muscle repair, growth, and overall health. It helps keep you feeling full and satisfied, supports immune function, and maintains healthy skin and hair. Here’s how to prioritize protein in your diet:

• Include Protein in Every Meal: Aim to have a source of protein in each meal, whether it's lean meats, fish, eggs, dairy, beans, or legumes.
• Protein Snacks: Keep high-protein snacks like Greek yogurt, nuts, or protein bars handy for a quick and nutritious boost.
• Balanced Meals: Pair your protein with a variety of vegetables and whole grains to create balanced, nutrient-dense meals.

By making protein a priority, you'll support your fitness goals and overall well-being.

Mindset

The Power of Journaling

Journaling is a powerful tool for managing stress, improving mood, and enhancing self-awareness. It’s a great way to reflect on your day, set goals, and track progress. Here are some prompts to get you started:

• What are three things you’re grateful for today?
• What goals do you want to achieve this week?
• How are you feeling right now, and why?
• What’s one positive thing that happened today?
• What’s a challenge you faced today, and how did you overcome it?

To help you get started, we’ve included a free journal page in this newsletter. Download it, print it out, and start your journaling journey today!

Wishing you all a wonderful and vibrant August! Keep moving, nourishing your body, and nurturing your mind.

Until next month,