Workout with Sam

Jack Curtis ♥️
December 19, 2021

Fresh ingredients makes all the difference! What are you making with your leftover garden vegetables?
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Finding a moment to pause and reflect on how far you have come in your health lifestyle can recharge and empower you! Give yourself some credit! All the incremental lifestyle habits add up and it’s time to look back and be proud of how far you have come! What lifestyle habits are you proud of today?
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September goals! Setting goals will help you stay on track and reach new fitness heights! Here's some tips to help!

Make it SMART

Specific: be clear about the result you are wanting or type of fitness improvement. Don't just say ’I want to be more fit’ what specifically do you want to work on? Endurance, strength, mobility?

Measure your success: This could be photos, fitness tests, measurements, scales of energy etc. You will want this later to see how far you have come!

Attainable: major shoulder injury but have a goal to do 50 push ups? It's possible, but what goal will you set as your first step to break down your goals into smaller ones to work your way up.

Realistic: Do you want to workout 5 days a week at 6am but work rotating night shift? Keep in mind your lifestyle and adjust based on what you can realistically accomplish. Don't be afraid to adjust your goals either if you feel you need. 😉

Timeframe: goals can be short or long. Is it for the month of September or a year from now? Both are great I recommend setting for both!

New virtual program starts today!
Link in bio to register. Happy goal setting!
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How to set up your fitness plan for a change in season:

1.Set goals- have a realistic plan and try to be specific for activities and length of program. More to come on goal setting tips ;)

2. What are your obstacles and game plan to overcome them? Maybe you a friend that wants to go for casual drinks everytime you get together or a partner who loves cookies 🍪 😍 search up a beautiful walking trail instead of going out to a restaurant or Pinterest a healthy cookie recipe to have on hand as a quick substitute. (check out my healthy cookie reel for ideas)

3. Wear the workout clothes you feel good in and are right for the temperature. Might be time to switch the shorts for pants on your outdoor activities or find a cute walking sweater

4. Stay hydrated! No matter the time of year this is always a must! 2L a day for most

5. Fall vegetables are not only delicious but can make so many different meals- look up a squash soup or try air frying your zucchini

6. Embrace the change of season! Change creates opportunity to re focus! What opportunities with fitness come up for you in the fall?

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Just a few more days left to get in some outdoor workouts! 🦾🦾☀️
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✔️Be kind to yourself, this is a time to not stress about your program. Give yourself the green light to enjoy yourself in moderation and not feel guilty about it.

✔️Find a hike, walk, or activity that you enjoy different from your regular program. Switch it up and find some creative ways to be active.

✔️If you do enjoy your regular programs, block off a time to fit in your workout, try to keep it similar to your routine time or ideal workout time.

✔️Walk to the grocery store, this can help get in extra steps, and you can buy healthier options for meals and snacks.

✔️Stay hydrated! Dehydration can lead to cravings and over consuming foods you normally wouldn't have. 2L a day is ideal or half your body weight in oz.

✔️Balance and moderation is ideal! Vacations don't mean it's time to go off the deep end and eat everything in sight to then work off later when you are back. Keep your goals front of mind. Enjoy a variety of foods. Know that activity and healthy eating is a part of your lifestyle and you can still keep your lifestyle while travelling.
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I can’t wait for the next chapter of our lives! ♥️
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Improve mobility to improve strength. Deeper squats, lunges, and functional movements allows your body to load in more advanced positions. Mobility classes included in Workout with Sam virtual program 🙌🎯🦾
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Rest day with Roman
Why rest is essential to your overall results
1. Repair muscle tissue
2. Reduce risk of injury
3. Replenish mental stamina
Taking a rest day can improve your overall athletic performance and give a mental break. Take a day to let your body and mind recover guilt free!
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“The credit belongs to the one who is actually in the arena”

I used to worry if others were judging me doing a workout outside, or commenting on how I run, but now I focus on the fact that I am moving my body, becoming healthier and that is more important than worrying about what others may or may not be thinking about you. Be active wherever you want and ignore that inner voice questioning if you should do it or not. Go for it! 🏆🙌🏼

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Tips to improve your run 🥇
✔️Start with the right shoes 👟 cushion & flexibility
✔️Warm up: dynamic lower body movements or a light jog 5-10min
✔️Run for RPE (Rate of perceived exertion) start out for 6/10 and try to maintain that intensity level for the duration of your run
✔️Stretch after the run: prevent injuries and have you back out there again!
✔️Drink lots of fluids post run to rehydrate. Can’t go wrong with water
DM for free running guide 🏆
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