Pulse Fitness

Decide.​

Commit.​

Succeed.​

Drink Plenty of Water​

It can do so many good things for you. Staying hydrated is at the top of the list, but it may also help you lose weight. Another reason to go for H2O? Sugary drinks are linked to obesity and type 2 diabetes. If you aren't a fan of plain water, add flavor with slices of orange, lemon, lime, watermelon, or cucumber.​

Tuna Salad On Crackers​

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Ingredients​

1 7 ounce can Albacore Tuna​

3 tablespoons Canola Oil Mayonnaise​

2 tablespoons celery finely chopped​

1 1/2 tablespoons red onion finely chopped​

1/2 teaspoon lemon pepper​

1/4 teaspoon dried dill w**d​

16 Ritz Crackers​

2 green leaf lettuce leaves torn​

Fresh dill for garnish (optional)​

Instructions​

Place tuna in a mixing bowl and mash up to desired size chunks. Add the mayonnaise, celery, onion, lemon pepper, and dill w**d and mix until combined.​

Place a piece of torn lettuce on top of each cracker and then top with 1 tablespoon tuna salad. Garnish with a piece of fresh dill w**d if desired. Serve.​

You will never always be motivated. You have to learn to be disciplined. ​

As a health and exercise professional, you will undoubtedly encounter female clients who are experiencing menopause. Menopause means the permanent “pause” of me**es, which indicates the end of a woman’s ability to bear children, and is a series of overlapping stages that may take years through which to progress (Table 1). The World Health Organization estimates that by the year 2025, 1.1 billion women will be age 50 years or over, all of whom will be, or soon to be, experiencing menopause. ​

Read below:

Is Weight Gain During Menopause Inevitable? As a health and exercise professional, you will undoubtedly encounter female clients who are experiencing menopause. Learn how declining hormone levels during menopause affects appetite, metabolism and energy expenditure, and how exercise can help your clients avoid gaining weight.

High Protein Chocolate Overnight Oats​

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Ingredients​

2 oz. low-fat Greek yogurt​

0.7 oz. oats​

½ scoop vanilla protein powder​

1 tsp. unsweetened cocoa powder​

½ cup almond milk​

Almonds & berries (optional but recommended)​

1 tsp. Stevia​

US Customary - Metric​

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Instructions​

Blend Greek yogurt, protein powder, cocoa powder, Stevia, and almond milk thoroughly (I use a Nutribullet).​

Place in a glass or bowl and fold in the oats. Cover and place in the fridge overnight.​

3. Take out of the fridge and stir with a spoon to an even consistency.​

4. Sprinkle almonds and berries on top before enjoying (optional).​

Plan Your Meals​

It'll help you save time and money in the long run. Block out some time, then sit down and consider your goals and needs. Do you want to lose weight? Cut back on sugar, fat, or carbs? Add protein or vitamins? Meal prep keeps you in control. You know what you're eating and when. A bonus: It'll be that much easier to skip those doughnuts in the break room at work.​

Life has its ups and down... We call them squats... with EMS attached to it. ​

At-home DNA tests aren’t just about ancestry anymore — some new companies claim they can tell you the best diet to follow based on your genetic makeup or offer other food-related advice. While some preliminary research has shown trying a DNA-specific diet isn’t an effective weight-loss strategy, you may find other useful diet-related information. ​

Read below:

Can DNA Tests Offer Helpful Dietary Insights? | Nutrition | MyFitnessPal Some DNA tests look beyond ancestry and suggest foods to eliminate from your diet.

Freezer Steel Cut Oats​

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Make a large batch of steel cut oats. I made 4 servings and filled one muffin tin. If you have room in your freezer, you could do more! Let oats cool completely.​

Spray muffin tin well with coconut oil spray.​

Using 1/4 cup measuring cup, portion out oats into muffin tins.​

Top each with 2T of diced fruit, cinnamon, cocoa powder, or toppings of your choice.​

Wrap your tin in plastic wrap (again, be sure your oats have cooled) and place tin in the freezer for 4-5 hours.​

Once frozen, use a butter knife to pop out the oats. I had no problem doing this!​

Store in ziplocks and microwave 2-3 minutes to reheat.​