01312018- Healthy Swaps to Make

Ladies, mark your calendars! This event has been a hit in the past and Coach Samantha will be bringing it back. Stay tuned for more details. 

Healthy Swaps to Make from YTB Nutrition

Today we’re going to be talking about quick changes you can make that will make you healthier. These simple swaps may not seem like much but the key is that they are doable AND sustainable. Instead of setting unrealistic goals and potentially failing (EX. saying you’ll never eat bread again) – I’d rather you tackle these ‘low hanging fruit’ items and feel empowered that you’re able to do so without much effort.

  • Swap potatoes for bread, pasta, and cereal. Whether they’re white potatoes, sweet potatoes,  fingerling potatoes, russet, etc., all of these are a good alternative to the processed breads, pastas, and cereals available to us. There are so many recipes out there that allow you to incorporate potatoes into any meal of the day! I’ve been a big fan of sweet potato ‘toast’ as of late. See this recipe for some inspiration.
  • Swap your soda, regular or diet, for sparkling water. You can still have your bubbles and drink it out of a can but you get to avoid all of the added sugar that comes with soda. La croix is my go to and I also enjoy a plain sparkling water with some lemon or lime.
  • Reflective food journaling instead of calorie counting. Portions do matter, but the quality of the food matters most. What I would encourage you to do is look at the foods on your plate from a qualitative viewpoint, rather than a quantitative one. Really try to take a couple of minutes after your meals to evaluate how the food you just ate made you feel – physically, mentally, and otherwise. You don’t necessarily have to write it down but try to at least take some mental notes. Being mindful around your meals is a good habit to get into and it may even make you aware of some food intolerances.
  • Opt for homemade salad dressing over store-bought. Sometimes it is cringe-worthy to look at the endless ingredient lists on store-bought salad dressings, especially now that I know how easy it is to make your own at home. You can avoid all of the extra additives with the basic formula to make your own using oil + vinegar (in a 3-to-1 ratio) plus salt and pepper and any other herbs you like. My go-to is a balsamic vinaigrette that has olive oil, balsamic vinegar, dijon mustard, garlic, s&p.


Rotation of:

Handstand Development

Strict Chin Up x 3 reps (add weight)

Hollow Rock x 20 seconds

Workout of the Day:

Climb the ladder as high as possible in 7 minutes of:

1 Sandbag Clean

3 Push Ups

2 Sandbag Cleans

6 Push Ups

3 Sandbag Cleans

9 Push Ups..

rest 5 minutes

Climb the ladder as high as possible in 7 minutes of:

2 Chest to Bar Pull Ups (or 1 Bar Muscle Up)

2 Dumbbell Push Press

4 Chest to Bar Pull Ups (or 2 Bar Muscle Ups)

4 Dumbbell Push Press

6 Chest to Bar Pull Ups (or 3 Bar Muscle Ups)

6 Dumbbell Push Press…


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