January 2, 2020
Jan News - reduce inflammation in 2020!
January 2020 Newsletter
Happy New Year! Hope you have enjoyed some time off with family and friends. Have you also been sitting around eating the not so healthy foods and are ready to get moving and back to healthy eating?
Feeling sluggish, bloated and low in energy? It is then time to cleanse the body of inflammation!
Inflammation lies behind most of todays illnesses such as obesity, diabetes, cardiovascular diseases, cancer and even mental illness. An anti-inflammatory lifetyle and diet can make a big difference. See below for some tips and anti-inflammatory smoothie to reduce inflammation!
Overall we need to reduce sugars, processed foods, meats, caffeine and alcohol, and instead eat more plant based, so increase veggies, fruits, all teas and nuts. Simple steps to implement right away are:
Start every morning with a warm LEMON WATER
This will start your day off right and help the body to get rid of toxins and inflammation.
Then have a tea instead of coffee. Tea is loaded with antioxidants that fight inflammation while coffee is acidic and breeds more inflammation!
Cook with coconut oil and anti-inflammatory spices - the top spice being TURMERIC - add 1/2 tsp to coconut oil in the pan when cooking your daily eggs!
Also incorporate cinnamon & cardamon (add to morning oatmeal or smoothies), cumin, chili, paprika, ginger and of course garlic!
Besides eating anti-inflammatory plant based foods, reducing sugars and drinking lots of lemon water and tea, the other components to reduce inflammation are:
1. EXERCISE. Move your body daily in some form and incorporate cardio, strength training and stretching.
2. UNPLUG. Create pockets of stillness in your day and reduce the amount of time spent on social media and on the phone. Replace with meditation, listening to music that fills you up and calms you, walks in nature, yoga, reading books.
3. SEEK PASSION & JOY. Consciously seek to add sources that bring you joy or feed your creativity. Learn something new, find a hobby.. learn to cook, take dance or art lessons or learn how to play an instrument..make a list of whatever inspires you and seek to add those moments to your life!
almond milk (1-2 cups)
protein powder (try plant based)
ground flax seeds (1 tbsp)
nuts (your chooice, about 6)
cinnamon (1/2 tsp)
Mix in blender and enjoy!
To inspire you with the exercise part we have a great line up of classes to get you moving and feeling strong in 2020.. Spinclasses, Bootcamp and Yoga...whatever you need to reach your personal fitness goals!
A great way to get started is to work with a personal trainer. A personal tailored program will address your specific needs and any injuries, aches and imbalances you may have. We offer free Personal Training consultations - email email@example.com to get started!
Spin & Strength Monday's 9:30-10:30am with Annika
Spin & Yoga Wednesday's 6-7:20pm with Annika
EnduroRide Saturday's @ 8-9:30am with Joanne
Wether your looking to improve athletic performances or loose weight and lean out - these are great classes guaranteed to get you results!
YOGA & PILATES!
Pilates/Yoga combo: Mond @ 1:15pm w Annika
Core Yoga: Tues @ 9:30am & Thur @ 12noon with Annika
Yoga Flow: Frid @ 9:30am with Annika
Kripalu Yoga: Wed @ 1pm with Maureen
Pure Pilates: Tues 7am, Tue 7pm and Thur 7am with Kimberleigh
Need to add strength training to your routine?
Try our Bootcamps (all levels welcome):
Monday's @ 12noon
Wednesday's @ 12noon
Friday's @ 12noon
*We hope to add a Sunday Bootcamp end of January so stay tuned!
Our 2020 class schedule starts Jan 2nd.
For full class schedule visit www.comealivefitness.com
Happy 2020 from all of us
at Come Alive!
Annika Beech at 10:07 AM