I did this the other day and worked up a sweat! Thought I would share it since you can easily do it a home. I used dumbbells during this work out, but you can swap it out for body weight/resistant bands. 20 mins AMRAP (as many reps as possible) 10 Push Ups 10 Bicep Curls 10 Bent Over Rows 10 Tri overhead extensions 10 Goblet Squats Repeat until the 20 min mark is up

Just wanted to extend an invite for anyone who wants to join me tomorrow at 6:30 at NE Park for walk/run 🌸

I have two pictures attached to show some areas that get overlooked on nutrition labels. 4️⃣ The Big 4 Macronutrients This is the basics that people know to check for : Calories - Fat - Carbohydrates - Protein 👇 Here is what most people overlook but are just as important 🥣 Serving size A label might look great from a glance, but if you pour a typical bowl of cereal, you're likely eating 2–2.5x the listed serving. This means doubling all those numbers. ⚖️ Look at weight - In the two cereals example, they are different serving sizes by cup but weigh nearly the same. ‼️This is why weighing your food is always the most accurate 🍭Fiber & Sugar Don't just look at total sugars, make sure you look at added sugars. 🍎Natural sugar comes from whole foods (fruit, complex carbs) and usually includes fiber and nutrients. 🍬Added sugar is sugar that is added in (not naturally occurring) to sweeten the product. This adds no nutritional benefit. ➡️ Example: Did you know that an apple has more grams of sugar than Oreo (34g vs 24g) but an apple is the healthier option. An apple's sugar is natural and comes with fiber and minerals. Every gram of sugar in an Oreo is added. Sugar and carbs alone aren't the enemy. 🙅The Protein Marketing Trap Companies know everyone is looking to get more protein in their diet. So they plaster "high protein" on packaging as a marketing tactic, even on items like pop tarts... 📏Quick rule for confirming if something is actually "high protein" Divide the calories by 10. That's the minimum grams of protein needed to genuinely be considered "high protein." ➡️ Example: 380 calories ÷ 10 = 38g protein needed to be considered an actual high protein product. ❌ In this case of the protein poptart, it only has 10g....not a good source Always cross-check protein claims against sugar content. A "protein" product loaded with added sugars isn't a quality protein source. 🥩 I always recommend prioritizing complete protein sources (chicken, beef, fish, tofu, etc) first.

In case ya'll like a little friendly competition 😉 here is the leaderboard with protein and water intake for the challenge: 🥩 Protein 🥇Haley Saul 🥈Maddy Steadham 🥉Mollie Bowers 💧Water 🥇Haley Saul 🥈Jamie Harvell 🥉Mollie Bowers Great job everyone who is putting in the work 👏🏻

Just want to say im new here and introduce myself. I just started my healthy lifestyle journey and looking for some Faith friends to walk with through this lifestyle change.