As we roll into Thanksgiving and the Holiday season, we take time to reflect on things we’re grateful for. What are you guys grateful for? I’ll start: my faith, family, friends, fitness, and food on my table (I call it my 5 F’s) Let us know! And as always, we appreciate you all so much. Coach Alex

We’ve all been in places where our energy levels are tanking, we feel emotionally dysregulated, we can’t focus. We keep asking ourselves ‘why?’ and can’t get answers. What if I told you the answer to ‘why’ is in the food we eat? Evidence has shown that incorporating anti-Inflammatory foods can help reduce stress and anxiety, improve cognitive functioning, and enhance metabolic functioning. Try adding these foods to your diet and notice the changes in energy and focus!

Staying energized throughout the day is essential for maintaining productivity, focus, and a positive mindset. Whether you're a busy professional, parent, or just trying to get through your day with more energy, there are simple yet powerful ways to elevate your energy levels through fitness and nutrition. Here’s how: 1. Consistent Exercise One of the best ways to naturally boost your energy is through regular physical activity. Just 30 minutes of moderate exercise, like brisk walking, jogging, or cycling, can work wonders. Exercise stimulates the production of endorphins, your body’s natural mood lifters, helping you feel more energized and focused. Plus, regular physical activity improves cardiovascular health, which leads to better oxygen and nutrient delivery throughout your body, enhancing overall energy levels. If you feel like you don’t have time, remember: consistency matters more than intensity. Find time in your day to move—whether it’s a quick jog, a home workout, or even a brisk walk during lunch. The key is building a habit of moving daily. 2. Balanced Nutrition What you eat has a huge impact on your energy levels. To keep your energy steady throughout the day, focus on fueling your body with a balance of complex carbohydrates, lean proteins, and healthy fats: - Complex carbs (like whole grains and vegetables) provide sustained energy. - Proteins (like chicken, fish, beans) support muscle repair and keep you feeling full. - Healthy fats (like avocados, nuts, and olive oil) are essential for brain function and hormone balance. Try to avoid excessive sugar and processed foods—they may give you a quick burst of energy, but the crash that follows can leave you feeling more tired than before. 3. Adequate Sleep Nothing depletes energy levels faster than lack of sleep. Aim for 7-9 hours of quality sleep each night to allow your body and mind to recharge. Implementing a consistent sleep routine, minimizing screen time before bed, and creating a restful environment can make all the difference. Without enough sleep, your energy, cognitive function, and mood can suffer, which impacts everything else in your life, including your workouts and nutrition.