Exploration is how you discover what works.

Persistence is how you make the most of what already works.

What does your situation require? More exploration or more persistence?

-James Clear

1. Changing your environment to support you. Works for you, not against you.

2. Minimize the difficult decisions being made. Example: Personal Triggers/Trigger Foods.

3. Explore your food world-Everything you believe about food. Or, food script-the journey it took to get you where you are now. The more you know about you, the easier it is to understand your thought patterns, emotional or external triggers, eating patterns, inherent beliefs about food/diets, etc.

4. Small Changes-Most of the time big changes are made with small changes- over time. It is more sustainable this way. Think building blocks.

5. Black & White Thinking-lose it. It's not helping. What nutritional changes can you make that still feel like 'life' to you.

6. What can you ADD rather than subtract? Pro tip-most of the time you can and should add more protein and more veggies & fiber.

7. If you have a desire to change your body composition, you have more opportunities with food. How many times a day do you eat? How many times a day can you work out? See what I mean.

8. There will have to be some level of preparation. I.E. Food prep, ingredient prep, meal planning, grocery list, etc. It doesn't have to be all of these but you will need some level of preparation to set yourself up for success. "We rise and fall to the levels of our systems".

Fall Class Schedule:

Monday 4:30pm-Yoga for All & Cycle with Sarah 4:30pm

Tuesday 4:30pm-Bootcamp/HIIT with Raquel

Wednesday 4:30pm Cycle with Kirby

Thursday-4:30pm Yoga for All

Book Classes

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Buffalo Chicken Rice Bowls

• 3-8 ounce boneless skinless chicken breasts, diced into 1/2 inch cubes

• 1 teaspoon olive or canola oil

• 1/2 cup diced red onion

• 1/2 tsp paprika

• 1/2 tsp cumin

• 1/4 teaspoon kosher salt

• 1 cup canned low sodium black beans, rinsed and drained

• 1/2 cup buffalo sauce, Franks

• 3 cups cooked brown rice

• 1/2 cup part-skim cheddar cheese, or dairy-free cheddar

• 1/4 cup chopped scallions

Instructions

• Heat oil in a medium pot over medium-low heat. Add onions and cook until they have caramelized slightly, about 5 minutes.

• Add black beans, paprika, cumin and salt; stir to combine and heat through, 3 to 4 minutes.

• While that cooks, heat a large skillet over high heat, when hot spray with oil and add the chicken.

• Cook until browned and cooked through in the center, about 5 minutes, flipping so it cooks on each side.

• Set aside in a medium bowl and toss with the hot sauce.

To serve

• Pour 3/4 cup rice in each bowl, top each with 1/4 cup beans and cheese, divide the chicken over the bowls.

• If eating right away, I like to melt the cheese by putting it in the microwave 30 seconds. Top with scallions.

For meal prep

• Refrigerate up to 4 days. To reheat, microwave about 3 minutes or until heated through.