Walking clears the mind and soul,
A daily stroll makes the spirit whole.
A busy schedule can weigh you down,
But time for health wears the true crown.👑

Alcohol whispers, "I’ll make it fine,"
But steals your sleep and wastes your time.
It promises joy but leaves you flat,
Got no time for that.

Strength three times a week will keep you strong,
Deadlifts and pull-ups? You can’t go wrong.
A Met-Con or two will boost your game,
Consistency, not speed, will bring you gains.

Food is fuel, but more than that,
A colorful plate keeps your mood intact.
Protein builds muscle, don’t skimp or stray,
It fuels your strength in every way.
Fresh greens, bright fruits, whole grains it's true,
Will elevate your body and brighten your view.

Small steps matter, one by one,🚶‍♀️
Keep a streak alive & strong you will become.
The secret to change? Commit and start small,
Little shifts over time become big after all.

Gratitude shifts the heart and the mind,❤️🧠
Focus on what’s good, and joy you’ll find.
Not all paths are easy, not all wins are quick,
Progress hard fought, but that’s what it takes.

At 70, If I'm lucky, I'll look back and say,
“55 was young, just a step on the way.”
Book your next workout, and plan your next meal,
Small actions today shape how you’ll feel.

Life, my friends, it’s a windy climb.

Best approached one day at a time.

And with a long view!

Wednesday Whip It.

🥔The Power of Potatoes

A personal favourite, a medium potato (161 calories) packs 4.3g of protein, 36.6g of complex carbs, and 3.8g of fiber, Low in fat (0.2g) but rich in potassium (926mg), potatoes support muscle and nerve function while boosting recovery.

Salt and Vinegar Potatoes

Ingredients:

• 1.5 lbs (about 4 medium) baby potatoes or small Yukon Golds

• 1/4 cup white vinegar (or apple cider vinegar)

• 1 tsp sea salt or to taste

• 1 tbsp olive oil (optional for light crispness, or omit for zero added fat)

• Fresh parsley or chives, chopped (optional sprinkle when done)

Instructions:

1. Boil the Potatoes:

   • Place the potatoes in a pot and cover with water. Add 2 tablespoons of vinegar and 1 teaspoon of salt to the water.

   • Bring to a boil, then reduce to a simmer. Cook for 15-20 minutes, until fork-tender.

2. Cool and Smash:

   • Drain the potatoes and let them cool slightly. Use the bottom of a glass or a fork to gently smash each potato flat (about 1/2-inch thick).

3. Bake or Air-Fry:

   • Preheat the oven to 425°F (220°C) or your air fryer to 400°F (200°C).

   • Arrange the smashed potatoes on a lined baking sheet. Lightly mist with cooking spray or toss with 1 tablespoon of olive oil (optional for crispier texture).

4. Crisp the Potatoes:

   • Bake for 20-25 minutes (or air-fry for 12-15 minutes), flipping halfway through, until golden and crispy.

5. Add Vinegar Flavor:

   • Remove the crispy potatoes and drizzle with the remaining 2 tablespoons of vinegar. Sprinkle with additional salt to taste.

6. Garnish and Serve:

   • Sprinkle with fresh parsley or chives for extra flavor, if desired. Serve hot as a side dish or snack!

Macros for 1/4 Recipe:

• Calories: 120

• Protein: 3g

• Carbs: 25g

• Fat: 1g (if using olive oil)

Wednesday WOD 1.15.25

Warm up
Dynamic warm up

Tech
Db snatch
Burpees Box jump over
Bike

Wod
Hoover
8 rnds
400m run
15 burpee box jump overs
10 cal bike
6 DB Snatches 50/75#

Cool Down