Monday Motivation: Quick tips for staying active & incorporating protein into your diet.

Some states are calling for the end of quarantine. If this happens we will see businesses reopen including fitness centers. Until then we will continue to do our very best To provide you with quick easy tips for staying active and practicing healthy nutrition habits .

Halle Berry

Do you have a garage or basement? Let’s utilize it as a mini gym for now.

1. Purchase Dumbbells Used to strengthen the body and tone the muscles, along with increasing their size.

Weight sizes vary so please be mindful when selecting to avoid injury.

2. Purchase Ab roller

A great simple way to target the core muscles including the rectus abdominis, obliques, and erector spinae (lower back). It also targets the latissimus dorsi (upper back) and shoulder muscles.

3. Go for a walk

Walking burns anywhere from 90 to 200 calories in 30 minutes. You burn fewer calories if you walk at the strolling rate of a 30-minute mile. More calories are burned walking at the brisk rate of a 17-minute mile. The more you weigh and the less fit you are, the more calories are burned walking for 30 minutes.

Having some equipment can help your workout feel more like a gym Day for some of us gym rats.

Those who dread the gym a walk around the neighborhood might be best for you.

Remember to practice social distance and wear protective gear .


Protein is critical for our overall health and those wanting to lose weight. 1 gram of protein per pound of goal weight Is recommended.

Often we are encouraged to add more protein into our diets. One May ask the question how ?

Add these foods into your diet

  1. Eggs Whites are among the healthiest and most nutritious foods available.

  2. Almonds. are a popular type of tree nut.

  3. Chicken breast. is one of the most popular protein-rich foods. (be sure to check for grass fed) When animals are raised on diets they are meant to consume their fat content is decreased and will be more healthy. They will also contain more omega-3 fatty acids

  4. Oats

  5. Cottage cheese

  6. Greek yogurt

  7. Broccoli.

  8. Fish Check package for (wild caught)

Healthy lifestyle is about consistency and dedication never perfection. Remember to be kind to yourself.

By: Keiana Armani / Certified Fitness Trainer

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