Jen Niemann, Core Living Fitness & Nutrition

How are you doing with your 2025 goals?

Two key points for success:

1. Identify and reach out to someone to be your accountability partner for your 2025 goals.

2. Put a step-by-step plan in place for your goals to ensure success. Some goals may not need a specific plan but others do!

If you need help with this - call me!!

How's your nutrition so far in 2025? If you need a little help getting your nutrition in check so that you feel better, I would love to be your accountability partner!

It's January 8...how are you doing with your goals?

If you don't have a plan, it will be incredibly difficult to hit your goals. If you need help with a plan, or an accountability partner along the way, let's connect.

Can you believe it's the last day of 2024? I don't know how you view a new year, but I encourage you to consider it this way: a new year is like a fresh page...what are you going to fill it with?

If fitness and health is on your page then I've got you! I can work with you to develop a workout and nutrition plan, enhance what you are already doing, and help you create a vision for your health in 2025.

Call me or message me here. And Happy New Year!

A week away from the start of the Core Living Holiday Fitness Challenge ...one that will help you fuel well & stay active during the holidays. Comment below and I'll send you details or to sign up!!

It’s time for another Core Living Fitness & Nutrition Challenge!!!

2024 Holiday Fitness Challenge: Eating → Energy → Movement!
When: November 18-December 22
Cost: $50

Details:
1. Everyone will have the same 4 daily goals:

- Water/Hydration
- Movement - 30 minute daily workout daily, or 210 minutes/week
- Set Macros/Track Food (I help you set Macros; you use whatever tracking method you want)
- Plank (a different type each week)

2. Everyone will have an additional daily goal/challenge. A weekly calendar will be provided each week on Sunday with the week’s goals for tracking. I will help you set personal incentives for each week to motivate you to nail each day’s activities.

Example:

November 18

🔲 10 minutes of Stretching

Every day Goals:

🔲 water
🔲 movement/workout
🔲 food tracking
🔲 30 second high plank

Track and check off each day’s goals; submit a photo of your calendar to me at the end of the week.

Questions? Comments? Who is in?

What would you want to be included in a fitness challenge that would help you stay on track with your workouts and nutrition?

Send a message to learn more

Time to get registered!!!! This is going to be an excellent day. Feel free to share!

It's Memorial Day weekend and many of us will be enjoying BBQ's - it's essential! BUT it doesn't have to be a weekend of caloric pitfalls!!

KEEP THINGS DELICIOUS AND NUTRITIOUS WITH THESE
FIVE EASY BBQ SWAPS TO HELP YOU INDULGE WHILE KEEPING THOSE CALORIES IN CHECK!!

#1: Skip High-Fat Mayo in Salads

No cookout is complete without macaroni or pasta salad, but mayo can turn a healthy dish into a calorie-laden indulgence. A healthier creamy option is Greek yogurt, which cuts calories and adds protein. You can also use avocado for a boost of healthy fat.

Need inspiration? Check out this Avocado-Mayo Coleslaw. https://blog.biotrust.com/5-healthy-bbq-sides/?utm_source=Klaviyo&utm_medium=campaign&utm_campaign=01HYF2ZN7BJCCGAKTAAZ55FJ1P&utm_id=01HYF2ZN7BJCCGAKTAAZ55FJ1P&_kx=iLI9UysSEznxJ4QMmJK1Fz0nUzYzEX4fNla9gMqF-KU.V3hpXm

#2: Go Lean

Opt for 96% lean beef or ground turkey for your burgers and don't layer on the cheese! One slice of a good cheese such as gouda works. And again, EASY on the mayo! Layer on a dijon, honey or other flavored mustard to keep it on the healthy side.

#3: Sauce is Not Boss

Most store-bought BBQ sauces contain high fructose corn syrup. Choose a brand free from high fructose corn syrup, lower in sodium, and without added sugar.

If you have a few extra minutes, try this BBQ sauce recipe:
½ cup of tomato paste
½ cup water
4 Tbsp Worcestershire sauce
2 Tbsp apple cider vinegar
2 Tbsp honey
½ tsp garlic powder
½ tsp onion powder
½ tsp salt
½ tsp pepper

#4: Healthier Dogs

While hot dogs are an easy to grab one handed while catching up with friends and family at the cookout, you can reduce saturated fat and calories by switching from traditional hot dogs to turkey or chicken dogs. Or, just make sure it's 100% beef and nitrate free!

#5: Be Sure To Stay Hydrated

Choose infused water, unsweetened iced tea, or sparkling water with a splash of fruit juice over sugary sodas and fruity drinks.

Make your own homemade lemonade with this recipe:

4-6 large lemons, juiced (about 1 cup of fresh lemon juice)
4 cups cold water
1/3 cup honey or maple syrup (adjust to taste)
Ice cubes
Lemon slices, for garnish (optional)
Fresh mint leaves, for garnish (optional)

Directions:

In a pitcher, combine the freshly squeezed lemon juice and cold water. Stir well to combine.

Gradually add the honey or maple syrup to the pitcher, stirring continuously until it's fully dissolved.

Add ice cubes to the pitcher to chill the lemonade.

Serve the homemade lemonade in glasses filled with ice cubes.

Most of all, enjoy your weekend and thank anyone you know who serves or served our country!!

5 Healthy BBQ Sides Perfect For Your Summer Cookouts - BioTrust The real stars of any outdoor cookout are the sides. The more colorful and flavorful, the better. Enjoy these healthy BBQ sides that are cookout approved.

Join the team!!