Perfect FIT

What you eat can make a big difference in your workouts.

Before a workout:
🍌 Banana
🥜 Toast with peanut butter
🍓 Yogurt with fruit

After a workout:
🍗 Protein + carbs to help muscles recover.

Example: Chicken, rice, and veggies.
Salmon, 1/2 sweet potatoes and spinach salad.

Have you noticed a difference when you fuel your workouts properly?

Snacking can help keep energy up and prevent overeating later.

Try pairing protein + carbs for balanced snacks:
🍎 Apple + peanut butter
🥕 Carrots + hummus
🍓 Greek yogurt + berries
🧀 Cheese + whole grain crackers

What’s your go-to snack?

An easy way to build a healthy meal is the balanced plate method:

½ plate: Vegetables 🥦
¼ plate: Protein 🍗
¼ plate: Carbs 🍚
Add healthy fats like avocado, nuts, or olive oil 🥑

Balanced meals help with:
✔ Steady energy
✔ Better workouts
✔ Fewer cravings

What’s for dinner tonight?

Protein helps repair muscle, keep you full longer, and support fat loss.

Simple ways to add more protein:
🥚 Eggs at breakfast
🍗 Grilled chicken or turkey at lunch
🥜 Greek yogurt or nuts for snacks
🐟 Fish or lean beef at dinner

Tip: Try to include protein with every meal.

What’s your favorite protein source? Tell us below! 💪

The biggest nutrition secret: consistency beats perfection.

You don’t need to eat perfectly every day. Focus on building habits like:
✔ Drinking more water 💦
✔ Eating more whole foods 🥗
✔ Including protein with meals 🍗
✔ Planning ahead 📝

Healthy habits add up over time.

What is ONE nutrition habit you’re working on right now?

Hydration is one of the easiest ways to improve energy, workouts, and recovery.

Quick hydration tips:
💧 Start your morning with a glass of water
💧 Bring a water bottle with you everywhere
💧 Drink water before coffee or soda
💧 Add lemon or fruit if you need flavor

Goal: About half your body weight in ounces of water daily.

Comment 💧 if you’re drinking water right now!

Increasing protein can help with muscle recovery, fat loss, and staying full longer—which pairs really well with your workouts. Here are some simple ways to boost protein without making your meals complicated:

🍳 Start Your Day With Protein
• Add eggs or egg whites to breakfast
• Mix protein powder into oatmeal or smoothies
• Choose Greek yogurt instead of regular yogurt
• Add cottage cheese to toast or fruit

🍗 Prioritize Protein at Meals

Build meals around a protein source first:
• Chicken breast
• Ground turkey
• Salmon or tuna
• Lean beef
• Tofu or tempeh

Aim for 20–35g of protein per meal if possible.

Happy National Nutrition Month! 🥗

This week we’re focusing on simple nutrition habits that support your workouts, energy, and overall health.

Remember: You don’t need a perfect diet. Small consistent choices make the biggest difference.

This week we’ll cover:
✔ Protein
✔ Hydration
✔ Balanced meals
✔ Smart snacks
✔ Recovery nutrition

Drop a 🥑 in the comments if you’re committing to making one healthier choice this week!

👟 Every step counts! Sign up for the MADD 5K Walk and take a stand against drunk driving.

Link below, who’s in? 💛

2026 Move with MADD Columbia The 2026 Move With MADD Columbia is Mothers Against Drunk Driving (MADD)'s signature fundraising event to help us raise awareness and funds to end impaired driving for good. We hope you will join the movement to ensure safer roads in our community. Register and donate TODAY to help save mo...

Monday January 26 there will be NO 5:00AM class. 8:45AM and 5:45PM will run as usual.

We will have a New Year’s Day class at 9 AM! January 1, 2026. Come ring in the New Year with us!!