Betty Mertens

Did you know group exercise significantly improves quality of life and reduces stress? A study published in The Journal of the American Osteopathic Association found that group exercise participants experienced a 26% reduction in stress levels and significant improvements in mental, physical, and emotional quality of life. Those who exercised individually, even for longer durations, didn't see the same significant benefits.

Find a tribe that makes it worth getting up at 6:00 a.m. on a Monday morning - like these folks! Love everyone in this picture 🥰

Shout out to Culver's for making a killer salad! If you're looking for a healthy place to stop for quick food, I would highly recommend the strawberry fields salad with grilled chicken!

If you want to reach your fitness goals, you have to lock down your diet. There's no way around it, but there are some things you can do to make it easier on yourself. Start by keeping healthy, fresh groceries in the house. Someone recently suggested that I post a picture of some of my favorite healthy Costco staples. Feel free to reach out if you have questions on any of the items. There are also healthy items like beef/chicken sticks that I purchase on the regular, I just wasn't out of them. 🤷🏼‍♀️

If you are in the St. Louis area, I'd love to invite you to join us for a 5K on August 16th! I've attached a training plan to get you ready, but there is also an option to walk if running is not your thing.

All the proceeds go to keep kids' hearts beating!
https://www.ellasumbrella.org/5k/registration/

Give me a shout if you have any questions, or if I can support you in your training!

Brad Sampson is such a great example of what it looks like to just keep showing up, even when it's hard. His consistency and positive attitude are inspiring, and he has also really helped me take my sock game to the next level 😆

If you are looking for a quick breakfast option, let me share my latest obsession. A serving of either version with fairlife milk is a great amount of protein to start your day, and it is delicious! I purchased these at Target, but I know you can get them at other places.

A little protein pasta with roasted turkey breast for dinner- 45 grams of protein for the win!

Eating out doesn't have to wreck your diet. Here's what I had for lunch at Chimi's. I just asked them to swap the rice for veggies.

Struggling to hit your protein goal? It's a challenge for all of us, but I'm happy to share some ideas of what I eat, in case it offers any inspiration.