Real Fitness Naples

𝗕𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝘀𝗻𝗮𝗰𝗸𝘀 𝗰𝗼𝗻𝘁𝗮𝗶𝗻 𝟯 𝘁𝗵𝗶𝗻𝗴𝘀
✅ Protein
✅ Carbohydrate
✅ Fat

Combining these 3️⃣ macronutrients will help stabilize blood sugar, keep you full, and help you get closer to your protein goals for the day.

Next time you enjoy a balanced snack, check-in and see how you feel (energy and satiety) one hour later.

𝗠𝗮𝗶𝗻𝘁𝗮𝗶𝗻𝗶𝗻𝗴 𝗵𝗲𝗮𝗹𝘁𝗵 𝗶𝘀𝗻'𝘁 𝗮 𝘀𝘄𝗶𝘁𝗰𝗵; 𝒊𝒕'𝒔 𝒂 𝒅𝒊𝒂𝒍.

Instead of trying to be perfect all the time, take one small step at a time.

Focus on:
✅ Gratitude
✅ Balance
✅ Daily Movement
✅ The Wins

𝗠𝗼𝘀𝘁 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁𝗹𝘆, 𝘨𝘪𝘷𝘦 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘨𝘳𝘢𝘤𝘦 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶 𝘧𝘢𝘭𝘭 𝘰𝘧𝘧 𝘢𝘯𝘥 𝘨𝘦𝘵 𝘣𝘢𝘤𝘬 𝘰𝘯 𝘵𝘳𝘢𝘤𝘬.

𝗦𝘁𝗮𝘆𝗶𝗻𝗴 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝘁𝗵𝗶𝗻𝗴𝘀 𝗻𝗼 𝗼𝗻𝗲 𝘀𝗲𝗲𝘀 𝗹𝗲𝗮𝗱𝘀 𝘁𝗼 𝘁𝗵𝗲 𝗯𝗶𝗴 𝗰𝗵𝗮𝗻𝗴𝗲𝘀 𝘁𝗵𝗮𝘁 𝒆𝒗𝒆𝒓𝒚𝒐𝒏𝒆 𝒘𝒂𝒏𝒕𝒔.

Are you:
🍳 Eating enough protein
💦 Staying hydrated
🥙 Focusing on balance
💤 Prioritizing rest & sleep
🧠 Prioritizing stress management & Mindset

𝚃𝚛𝚞𝚜𝚝 𝚝𝚑𝚎 𝚙𝚛𝚘𝚌𝚎𝚜𝚜 𝚊𝚗𝚍 𝚢𝚘𝚞𝚛 𝚐𝚘𝚊𝚕𝚜 𝚓𝚞𝚜𝚝 𝚑𝚊𝚙𝚙𝚎𝚗.

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𝗘𝗹𝗲𝗰𝘁𝗿𝗼𝗹𝘆𝘁𝗲𝘀 𝗮𝗿𝗲 𝘃𝗶𝘁𝗮𝗹 𝘁𝗼 𝗸𝗲𝗲𝗽𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗰𝗲𝗹𝗹𝘀 𝗽𝗿𝗼𝗽𝗲𝗿𝗹𝘆 𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝗱 𝗮𝗻𝗱 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝗶𝗻𝗴 𝘄𝗲𝗹𝗹.

The main electrolytes associated with hydration, recovery, and performance are:
¢αℓ¢ιυм
ѕσ∂ιυм
мαgηєѕιυм
¢нℓσяι∂є
ρнσѕρнσяσυѕ
ρσтαѕѕιυм

𝙳𝚒𝚍 𝚢𝚘𝚞 𝚔𝚗𝚘𝚠 𝚝𝚑𝚊𝚝 𝚏𝚛𝚞𝚒𝚝𝚜 𝚊𝚗𝚍 𝚟𝚎𝚐𝚐𝚒𝚎𝚜 𝚊𝚛𝚎 𝟽𝟶-𝟿𝟶% 𝚠𝚊𝚝𝚎𝚛?💦🤯

Staying properly hydrated with water and raw fruits and veggies will
✅ Give you energy
✅ Increase performance
✅ Aid in weight loss
.. and so much more!

What raw veggies and fruits are you consuming today to help with your hydration?

Let us know with emojis in the comments 👇🏻 🍅🍎🍓🫐🥑🍌🫑 👇🏻

𝑷𝒓𝒐𝒑𝒆𝒓 𝒉𝒚𝒅𝒓𝒂𝒕𝒊𝒐𝒏 𝒊𝒔 𝒇𝒐𝒖𝒏𝒅𝒂𝒕𝒊𝒐𝒏𝒂𝒍 𝒕𝒐 𝒐𝒑𝒕𝒊𝒎𝒂𝒍 𝒉𝒆𝒂𝒍𝒕𝒉.

Here are a few reasons why:
💦 Body temperature regulation
💦 Joint lubrication
💦 Mood and energy levels
💦 Performance and recovery in the gym
💦 Sleep quality
💦 Flushes the byproducts of fat

Proper hydration is a balance between water and proper electrolytes.

Happy 4th of July!

𝑳𝒐𝒐𝒌𝒊𝒏𝒈 𝒇𝒐𝒓 𝒉𝒆𝒂𝒍𝒕𝒉𝒚 𝒂𝒍𝒕𝒆𝒓𝒏𝒂𝒕𝒊𝒗𝒆𝒔 𝒕𝒉𝒊𝒔 𝒉𝒐𝒍𝒊𝒅𝒂𝒚 𝒄𝒐𝒐𝒌𝒐𝒖𝒕 𝒔𝒆𝒂𝒔𝒐𝒏?

Here are a few of our favorites:
🍣 Spicy Salmon burgers
🍔 Turkey burger
🥑 Avocado chicken salad
🥒 Cucumber salad
🍓 Strawberry shortcake pops

One simple tip this BBQ season is to try to follow the plate method:
1/2 Plate 🫑🥒🍅🥦🥕
1/4 Plate 🍗🍖🥩
1/4 Plate 🥔🍠

🅶🅾 🅵🅾🆁 🅰 🆆🅰🅻🅺 ᴛʜᴇ ᴏɴᴇ ᴛʜɪɴɢ ʏᴏᴜ ꜱʜᴏᴜʟᴅ ᴅᴏ ᴀꜰᴛᴇʀ ʏᴏᴜ ᴇᴀᴛ

Here are the benefits of walking after meals:
1️⃣ Improved digestion
2️⃣ Decrease in IBS symptoms
3️⃣ Improved blood sugar
4️⃣ Increased endorphins
5️⃣ Increased energy
6️⃣ Mental clarity

Give it a shot this week, and let us know what you think in the comments!

ꜱᴛʀᴀᴡʙᴇʀʀʏ ꜱʜᴏʀᴛᴄᴀᴋᴇ ꜱᴍᴏᴏᴛʜɪᴇ

𝑯𝒆𝒓𝒆'𝒔 𝑨 𝑺𝒊𝒎𝒑𝒍𝒆, 𝑫𝒆𝒍𝒊𝒄𝒊𝒐𝒖𝒔 & 𝑷𝒓𝒐𝒕𝒆𝒊𝒏-𝑷𝒂𝒄𝒌𝒆𝒅 𝑻𝒓𝒆𝒂𝒕

ɪɴɢʀᴇᴅɪᴇɴᴛꜱ
• 8 ounces of unsweetened almond milk
• 1/2 cup frozen strawberries
• 1 cup frozen riced cauliflower
• 2 tbsp raw cashews
• 1 scoop strawberry whey protein powder
• 1/4 tsp lemon zest

ᴅɪʀᴇᴄᴛɪᴏɴꜱ
Blend all ingredients & enjoy

𝗪𝗵𝗮𝘁'𝘀 𝘆𝗼𝘂𝗿 𝗴𝗼-𝘁𝗼 𝘀𝘂𝗺𝗺𝗲𝗿 𝗮𝗰𝘁𝗶𝘃𝗶𝘁𝘆 𝗼𝘂𝘁𝘀𝗶𝗱𝗲?

Nature therapy (or ecotherapy) has been shown to be significant improvements in mental health.

Other benefits of going outside include improved cognition and performance (improved memory and cognitive flexibility).

Spending as little as 10 minutes outside can have massive benefits.

𝗪𝗵𝗮𝘁'𝘀 𝘆𝗼𝘂𝗿 𝗴𝗼-𝘁𝗼 𝘀𝘂𝗺𝗺𝗲𝗿 𝗮𝗰𝘁𝗶𝘃𝗶𝘁𝘆 𝗼𝘂𝘁𝘀𝗶𝗱𝗲?

Let us know in the comments.

𝗪𝗵𝗶𝗰𝗵 𝘁𝗶𝗽 𝗱𝗼 𝒚𝒐𝒖 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗳𝗼𝗰𝘂𝘀 𝗼𝗻?

1️⃣ 𝗠𝗼𝗿𝗲 𝗠𝗼𝗿𝗲, 𝗦𝗶𝘁 𝗟𝗲𝘀𝘀
Aim for 30-minutes of daily activity, which could be broken up into 15-minute walks after meals.

2️⃣ 𝗙𝗼𝗰𝘂𝘀 𝗼𝗻 𝗕𝗮𝗹𝗮𝗻𝗰𝗲
𝘗𝘢𝘪𝘳 𝘱𝘳𝘰𝘵𝘦𝘪𝘯, 𝘧𝘢𝘵 𝘢𝘯𝘥 𝘤𝘢𝘳𝘣𝘰𝘩𝘺𝘥𝘳𝘢𝘵𝘦𝘴 𝘵𝘰𝘨𝘦𝘵𝘩𝘦𝘳

3️⃣ 𝗙𝗼𝗰𝘂𝘀 𝗼𝗻 𝗪𝗵𝗼𝗹𝗲 𝗙𝗼𝗼𝗱𝘀
𝘌𝘢𝘵 𝘮𝘦𝘢𝘵𝘴 𝘢𝘯𝘥 𝘷𝘦𝘨𝘨𝘪𝘦𝘴, 𝘯𝘶𝘵𝘴 𝘢𝘯𝘥 𝘴𝘦𝘦𝘥𝘴, 𝘴𝘰𝘮𝘦 𝘧𝘳𝘶𝘪𝘵, 𝘭𝘪𝘵𝘵𝘭𝘦 𝘴𝘵𝘢𝘳𝘤𝘩 𝘢𝘯𝘥 𝘮𝘪𝘯𝘪𝘮𝘢𝘭 𝘢𝘥𝘥𝘦𝘥 𝘴𝘶𝘨𝘢𝘳

4️⃣ 𝗥𝗲𝘁𝗵𝗶𝗻𝗸 𝗬𝗼𝘂𝗿 𝗗𝗿𝗶𝗻𝗸
Sugar-sweetened beverages are the leading source of added sugar consumed. Focus on drinking water and limit sodas, juices, and sugary drinks.

5️⃣ 𝗙𝗶𝗻𝗱 𝗮𝗻 𝗔𝗰𝗰𝗼𝘂𝗻𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆 𝗣𝗮𝗿𝘁𝗻𝗲𝗿
Staying on track is always easier with a buddy.

𝐑𝐨𝐮𝐭𝐢𝐧𝐞𝐬 𝐦𝐢𝐠𝐡𝐭 𝐜𝐡𝐚𝐧𝐠𝐞 𝐝𝐮𝐫𝐢𝐧𝐠 𝐭𝐡𝐞 𝐬𝐮𝐦𝐦𝐞𝐫 𝐛𝐮𝐭 𝐮𝐬𝐞 𝐭𝐡𝐞𝐬𝐞 𝐭𝐢𝐩𝐬 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐜𝐨𝐧𝐭𝐢𝐧𝐮𝐞 𝐭𝐨 𝐩𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐳𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐡𝐞𝐚𝐥𝐭𝐡.

𝗛𝗲𝗿𝗯-𝗘𝗻𝗰𝗿𝘂𝘀𝘁𝗲𝗱 𝗠𝘂𝘀𝘁𝗮𝗿𝗱 𝗦𝗮𝗹𝗺𝗼𝗻

This recipe contains foods that help fight inflammation and promote gut health!

ɪɴɢʀᴇᴅɪᴇɴᴛꜱ
• 4 6oz salmon filets
• 2 tbsp Grainy Mustard
• 2 cloves garlic, minced
• 1 tbsp Shallots, finely minced
• 2 tsp Fresh Thyme, chopped plus extra for garnish
• 2 tsp Fresh Rosemary, chopped
• 1/2 juice lemon plus a slice each for garnish
• salt & pepper to taste

ᴅɪʀᴇᴄᴛɪᴏɴꜱ
1️⃣ Heat oven on broil mode and line a baking sheet with foil.
2️⃣ In a small bowl, mix together mustard, garlic, shallots, thyme, rosemary, and lemon juice.
3️⃣ Place salmon on a baking sheet and spread the mixture over each piece of salmon.
4️⃣ Then season to taste with salt and pepper.
5️⃣ Broil 7-8 minutes.
Garnish with a lemon slice and leftover thyme

May we always cherish the gift of freedom and remember those who have fought for it.

One of the core principles of our nutrition coaching program is to focus on 𝑾𝒉𝒐𝒍𝒆 𝒇𝒐𝒐𝒅𝒔 𝒇𝒊𝒓𝒔𝒕.

Focusing on veggies, fruits, lean meats, fermented foods, nuts and seeds will promote a healthy immune system and optimal health.

On the other hand, overconsumption of processed foods and sugar will increase inflammation and your risk of chronic disease.

PS- It's ok to have a treat once in a while, then move on.

Good luck to Coach Nina Vragovic and Coach Dom's other athletes; Jessica Androsik & Nate Ackermann as they compete in CrossFit's North America East Semifinals. They all have been working relentlessly and earned this opportunity! https://games.crossfit.com/ if you want to catch some of the action & cheer for them.

𝗬𝗼𝘂𝗿 𝗛𝗲𝗮𝗹𝘁𝗵 𝗜𝘀 𝗔𝗻 𝗜𝗻𝘃𝗲𝘀𝘁𝗺𝗲𝗻𝘁, 𝗡𝗼𝘁 𝗔𝗻 𝗘𝘅𝗽𝗲𝗻𝘀𝗲. • Like, share, and drop a 💙 in the comments if you agree.