September Virtual Fit Club: Fit for Fall

Let's Get FIT this Fall!

​Welcome to September and our Fit for Fall Virtual Fit Club! We are taking it back to basics this month: fitness, nutrition, and taking time to get FIT, inside and out! You are invited to be a part of an online community where daily physical activity, whole, clean eating, and supportive, positive energy is the GOAL!
 
Let’s see what we’re doing each day!
 
💪 Mondays are for building our Fit Fall Mindset! Gratitude journaling, setting an intentional schedule, taking time to learn + grow each day, all those mindfulness things we need!
 
💪 Tuesdays are for coming TOGETHER, as a community and lifting each other up with connection prompts + and team challenges!
 
💪 Wednesdays are for Wellness and sharing our best wellness tips for the fall season!
 
💪 On Thursdays, we are going Back to School for Top Marks! Look for fun quizzes and challenges to get your highest score!
 
💪 Fridays are for Fall Food Favorites! Our healthiest fall recipes, including tons of options that follow our nutrition plans!
 
💪 On Saturdays, we will step it up! Sitting is the new smoking, so we are going to challenge each other to get our steps in!
 
💪 Finally, Sundays will be for self-care, slowing down as we reflect on the past week and plan for a new one!
 
How are you feeling about your fitness right now? Could a 30 Day Fit Girl/Fit Fall Challenge be exactly what you need? I have the info ready to share + a spot just waiting for you!

Email me to get all the details on joining us this September!!

Walking is an incredible first step to a healthier lifestyle. It is an easy and effective way to increase daily activity levels and add additional calorie burn to your weight-loss journey! Outside of scale goals, if you are walking and moving, you’re not sitting or standing - which is a win!
 
A study found that walking regularly can help you hit two important goals — shed fat and keep it off in the long term. With a proper diet, walking can help you shed pounds faster than dieting alone, increase your mobility, and prime your body daily to avoid any injury from a sedentary lifestyle.
 
The study suggested shooting for at least 10,000 steps a day, which is equivalent to about 2 hours of walking. Now, walking for 2 hours a day is not something we are suggesting, but how can you chunk that 2 hours time into your day?
 
-       Can you park farther away at the grocery store for an extra 5-minute walk in and out?
-       Are there steps you can take instead of using an elevator?
-       Is your lunch on-the-go, so you can eat while you walk?
 
The minutes and steps will add up! Remember, you may not hit your goal on Day 1, but the first step is the most important. Did you get in your steps today?!

​Nothing fits a fall side dish better than this Cauliflower Rice and Broccoli Gratin! Traditionally, this side features rice and a cheese sauce that would definitely be a treat. But, some easy veggie swaps make this a dish you can weave into your meal plan, always.
 
INGREDIENTS
●      Nonstick cooking spray
●      ¾ cup raw cashews
●      ¼ cup + 3 Tbsp. nutritional yeast, divided use
●      ¾ tsp. sea salt (or Himalayan salt), divided use
●      ¼ tsp. garlic powder
●      1 medium cauliflower, cut into bite-sized pieces (or 3 cups cauliflower rice)
●      2 Tbsp. olive oil, divided use
●      4 cloves garlic, finely chopped
●      ¼ cup gluten-free arrowroot
●      2 cups unsweetened almond milk
●      ½ tsp. ground black pepper, divided use
●      2 cups cooked broccoli, coarsely chopped
●      2 Tbsp. parsley, finely chopped (for garnish; optional)
 
INSTRUCTIONS

1. Preheat oven to 375º F.
2. Lightly coat a 13 x 9-inch baking dish with spray. Set aside.
3. To make vegan cheese, place cashews, 3 Tbsp. nutritional yeast, ¼ tsp. salt, and garlic powder in food processor; pulse until mixture forms a fine meal. Set aside.
4. Place half of cauliflower in food processor; pulse until cauliflower is chopped into pieces about the size of rice. Repeat with the other half. Set aside.
5. Heat 1 Tbsp. oil in medium nonstick skillet over medium-high heat. Add garlic; cook, stirring frequently, for 1 minute. Add arrowroot; cook, whisking frequently, for 1 minute.
6. Slowly add almond milk; cook, whisking frequently, for 2 minutes, or until well blended. Sauce may be a little lumpy.
7. Place almond milk mixture, remaining ¼ cup nutritional yeast, ½ cup vegan cheese, ¼ tsp. salt, and ¼ tsp. pepper in blender, in small batches; cover with lid and a kitchen towel. Blend until smooth.
8. Return almond milk mixture to same skillet; cook, over medium-low heat, stirring frequently, for 2 to 3 minutes, or until sauce thickens. Remove from heat if sauce gets too thick. Set aside.
9. Heat remaining 1 Tbsp. oil in large nonstick skillet over medium-high heat. Add cauliflower and broccoli; cook, stirring frequently, for 2 to 3 minutes.
10. Combine cauliflower mixture, ¼ cup vegan cheese, remaining ¼ tsp. salt, and remaining ¼ tsp. pepper in a large bowl; mix well.
11. Add almond milk mixture; mix well. Place in prepared baking dish.
12. Bake, covered with foil, for 20 to 25 minutes, or until bubbly.

 
Where have you added cauliflower rice into your meal planning? It is SO versatile, I’d love to hear how you’re using it!