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The only catch? . . . You have to make it a priori

The only catch?
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You have to make it a priority to show up for YOU!
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Set time aside to check out a few of our workouts and check in with us when you’ve completed them!
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We miss you and cannot wait to train you in the studio again, but until then, please continue to take advantage of our workout library on YouTube (link in our bio), try the workouts we post on Instagram and Facebook, and reach out with any questions.
♥️
#fitclubfamily #accountability #consistency #showupforyourself #cortemadera #marincounty #covid_19 #shelterinplace #wewillgetthroughthis #keepcalm #washyourhands

DROP-THAT-BEET DIP . 1 8oz package of precooked be

DROP-THAT-BEET DIP
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1 8oz package of precooked beets
1/4 cup cashews
1/8 red onion, chopped
3 Tbsp of parsley, fresh or dried
1/2 Tbsp fresh lemon juice
1-3 cloves garlic
1 tsp Dijon mustard
Salt and pepper to taste
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Soak cashews in hot water for 15 minutes. Drain water and toss cashews into a food processor or high-powered blender along with beets, onions, garlic, and parsley.
Once thoroughly mixed, add lemon juice and mustard and mix well.
Transfer to a bowl and season with salt and pepper to taste.
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An awesome light dip for veggies and a yummy spread for wraps, pitas and sandwiches. Enjoy and let us know if you try it.😘
#fitclubkitchen #fitclubfamily

Find yourself sitting a lot more? Noticing you low

Find yourself sitting a lot more? Noticing you lower back or hip feeling a little more cranky? Here are a few stretches from Coach Francie to help you stretch your hips and hip flexors ♥️
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Make sure that you hold each stretch for 20 to 30 seconds on each side while breathing with a 5-second inhale and an 8- to 10-second exhale. Make sure to repeat these 2 to 3 times a day. 🧘🏽‍♀️
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#fitclubfamily #dailystretches #lowbackpainrelief #hippainrelief #stretch #breathe #cortemadera #marincounty

**GET THESE DAILY** . 1. CAROTENOIDS, beta-caroten

**GET THESE DAILY**
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1. CAROTENOIDS, beta-carotene and leafy greens - these support immune function, healthy skin and lubrication/mucus production (our nose’s first line of defense for germs, colds and viruses). You can get this through 🥕 🍠 🥬 🥭 🍅 🥦🍈 🌶 spinach and winter squash.

2. HEALTHY WHOLE FATS, these also support good lubrication inside and out, proper cell functioning, and decreased inflammation. Make sure you reach for WHOLE fats like avocados, olives, flax and hemp seeds and nuts over oils and sauces. Wild salmon is another great source of healthy fats.🥑🥥🥜🌰 3. VITAMIN-C, reach for real foods like fresh and raw fruits and veggies (🍊🥔🍋🌶 🍓 🥝🥦🍅🍠rose hips and bell peppers) over supplements when possible.

4. PUNGENT AROMATICS, help boost circulation, improve flow of mucus and enhance digestion, all of which help your body eliminate pathogens. They also have direct antimicrobial activity; culinary herbs with bite such as oregano and thyme act similarly and have a particular affinity for your lungs and gut. (Think 🧄 🧅 🌶 ginger and horseradish)

5. MEDICINAL MUSHROOMS, such as shiitake, maitake, reishi, turkey tails, and chaga support and modulate immune function. Cordyceps, reishi, and chaga also strengthen lung function and improve oxygen utilization. (Let me know in the comments if you’d like my mushroom broth recipe!)🍄
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6. FERMENTED FOODS, provide beneficial bacteria, which makes your body less hospitable to pathogens. They will also help decrease inflammation and improve immune function. Go for items like kefir, kimchi, miso, sauerkraut, and fermented veggies. (Yogurt can be good, but always check out the sugar content and make sure you go for something with less than 10g of sugar!)🍃
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7. LIQUIDS, keep you hydrated so your immune system can better do it’s job. Protective mucous membranes stay plump and moist making it easier to battle and capture germs and debris making it easier to flush out. Reach for mostly water (always), tea, and soup broth.🍵🧊
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Let us know if you find this helpful and if you’d like recipes that incorporate these ingredients to help keep you and your family safe during these crazy times. 💕
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#fitclubfamily #marincounty

Here is an at home workout for you this Monday! .

Here is an at home workout for you this Monday!
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What you will need:
• a chair
• a weight or jug with handle
• 2 paper plates
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In between each exercise AND to finish off the workout, you want to be sure and hold a 30 second plank!
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1. Body weight squats 10x
2. Plank 30sec
3. Push ups 10x
4. Plank 30sec
5. Walking lunges 10x per side
6. Plank 30sec
7. Single Arm Row 10x per side (2 rounds)
8. Plank 30sec
9. My. Climbers 30sec
10. Plank 30sec
11. Jumping Jacks 20x
12. Plank 30sec
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If you do this workout snap a selfie and tag us in your story! We’d love to see who’s following along ♥️🙏🏽
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Stay healthy and hydrated💕
#fitclubfamily #workoutfromhome #wemissyou #showuswhatyouvegot #cortemadera #marincounty @mwaluk @bossytrainer @trainwithrain @davewaluk @alaina_waluk @kara_smallbusinesssupport @laurenwaluk @emmadayz @conwellcali @kimblander @heatherhadley_ @advforbreakfast @ginabocco @loriastein @elizadesch @zinzwinebar @mettayogamarin @naturallywithally @nichi_m @marinmagazine @marin_mommies @marinwomenatwork @essentially.sisters @michele_e_d @resonancespa @steph_sees @millvalleymarket @mahoney.annek @pawsinmotionmarin @audraweiss @afinci @patschmale @mkbutze @madeulook415 @ecconk @jonna.peguero @mary.a.wagner @meffergirl @sewfinebymary

A little morning or midday flow for you on this co

A little morning or midday flow for you on this cozy Sunday morning 💙

A super yummy way to use up any leftover basil in

A super yummy way to use up any leftover basil in your fridge or bell peppers needing to be used.
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I will serve these with a veggie cacciatore I am making tonight and freeze the rest.l for future use.
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Swipe for ingredients and steps - if you’d like a full recipe, comment below and let us know. 👩🏽‍🍳
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#fitclubkitchen #fitclubfamily #chickenmeatballs #cookonceeattwice #karlaskitchen #cortemadera #marincounty

*Friday Reminder* (Swipe for surprise) . Coach Kar

*Friday Reminder*
(Swipe for surprise)
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Coach Karla coming atcha with easy ways to make sure you aren’t suppressing your immune system.
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1. Sleep in!
2. Keep stress low
3. Drink your water!!!!!
4. Keep a balanced diet
5. Avoid excessive drinking and sugars
6. Warsh yer hands!!!
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Love you, miss you, keep your eyes peeled for more workouts, recipes, and tips for staying healthy! 💙

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