01-19-2022 WEDNESDAY
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Weds Edition | Jan 19, 2022
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Today, we keep your kitchen game fresh, help you find balance, and take more steps towards building you a program that will last a lifetime, not just for the first three weeks of January. Get excited!

Finding Balance
Gif from Quuu

Session Plan: 

The Warm-Up - Spice up your culinary skills with the top produce picks for January and February
Heavy Sets - Understand how to use rest time to your advantage during your workout
Water Break  - Mix some variety into your run training
Finisher - Training balance to avoid slips and falls in the cold weather
Cool Down - Check out Sports Illustrated’s “Fittest 50” athletes of 2022

Happy Wednesday!

The Warm-Up

Top Produce Pick
Photo from simplyrecipes

Nutrition Section

For those motivated by the desire to enjoy the freshness of life, seasonal food shopping is a must. As we brave through the winter months, certain types of in-season produce start popping off the shelves, and Simply Recipes lays out the tastiest ways to incorporate these ingredients into a healthy lifestyle.

On the fruit side, it’s all about the citrus, with lemons, oranges, and grapefruits all in-season. Root vegetables like beets, turnips, and celery root are at their best during these winter months, as are kale, broccoli, cauliflower, and cabbage, also known as brassicas for anyone hoping to expand his or her knowledge of vegetable families.

#NutritionTips #HealthyRecipes

Heavy Sets 

Specific goals in the gym
Photo from Verywellfit

Movement Section

Two weeks ago we talked about how to use super-setting to enhance the quality and timeliness (among many other benefits) of your workout. Generally speaking, not every moment one spends in the gym needs to be crushing a superset, or cranking up one’s heart-rate in high intensity scenarios.

Specific goals in the gym require specific rest intervals. Whether you are training for max strength or to burn body fat, being able to monitor and manipulate your rest times is one of the most underutilized tools towards achieving success. The focus of any great program is to remove as much randomness as possible and move forward with a planned intention on a daily, weekly, and monthly basis. Understanding how your rest intervals can influence your performance is a great place to keep building.


Water Break  

The Fresh Squeeze Weekly Recommendations
Gif from Giphy

Weekly Recommendations

Did you know that of health and fitness related New Year’s Resolutions, running-related goals are the fastest (no pun intended), on average, to be abandoned?

They say variety is the spice of life, and when you’re on mile 3 of a 6 mile treadmill workout, staring at the wall in front of you, you might be keen to agree.

RoadRunner Sports provides an insightful breakdown of different types of runs and how important variety in your programming can be to run fast, run far, and run forever.



Better balance exercises
Photo by Mikhail Nilov from Pexels

Senior Section

We’re constantly thinking about balance. Work-life balance, our bank balance, and for those of us who don’t want to become a meme, our actual physical balance.

Once your fitness goals evolve from a six-pack and quad definition to functional strength, mobility, and ease of life, the importance of training balance and stability becomes paramount. And for older populations where a fall can be perilous, the addition of snow and ice into the mix for many can create a lot of danger even in simple, common activities.

Balance-specific training is a very general concept that can be addressed through a variety of methods. Hip strength, knee stability, core and lumbar strength, ankle health and mobility, and unilateral (single arm or leg) capability are all trainable components of what we know as “balance.”


Cool Down

Top 50 fittest
Photo by George Milton from Pexels

Quick Hitters and Weekly Wrap-Up

Form Check Looking to add deadlifts into your fitness routine? Here’s a video how-to for what some call the king of all exercises.

Fittest 50 Sports Illustrated lays out the 25 most physically fit male and female athletes of 2021. See if your favorite player cracked the list.

Sale Sale Sale! 50% off certain Athleta workout clothes, and a store-wide 20% to make things even sweeter.

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Have questions about your own fitness routine you’d like us to address? Or feedback about what you’d like to see more or less of? Shoot us an email - today@thefreshsqueeze.com, we’d love to hear from you!


Until Next week,

Mickey at TheFreshSqueeze

Presented and Edited By: Mickey Adams & Lizzie DeVito

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