Good morning Team,

Shout out to Dr. Sam for hosting the mobility class last night! I hope you all enjoyed it. Reminder for tonight’s boxing class with Coach Tone too (6pm) and Coach Cole is still running yoga on Instagram on Saturday at 10am (@Creifsnider).

Do you guys have any requests for virtual classes? Any content you’d like to see? We are open to suggestions.

Alright, let’s eat.


Laura G’s Snack Attack List
Snacking. Being stuck in the house means snacking is on the rise. Not necessarily a bad thing, but you have to snack wisely!! Thankfully Laura G has come through in the clutch with the snack playlist for Covid-19 Quarantine life. Check it out. These are great snacking options so you aren’t eating pringles and gushers over and over again.


Hummus & veggies
Butternut squash noodles with pesto and pumpkin seeds
A hard boiled egg
Cashews toasted with curry powder
Cherry tomatoes and mozzarella
Popcorn (fill a paper bag with a handful of popcorn kernels and fold the top a few times to keep the heat in, but allow for expansion)
Lentils drizzled with olives and feta

Keto Pecan Pie Butter on toast or rice crisps.
Frozen banana, coffee, cocoa, spinach protein smoothies
Yogurt & granola
Apples and peanut butter
Coconut milk and chia seed pudding
Oatmeal and frozen berries
Ridiculously dark, dark chocolate

Trader Joe’s snack aisles: frozen, dried, and fresh. Trader Joe’s has so many weird and wonderful snacks, from freeze dried fruit, to seaweed, to coleslaw kits, to acai bowls. And they’re cheap.

And now that we’re working from home, it’s super easy to roast vegetables. Just chop them up in the afternoon, sprinkle with salt and oil, and toss in the oven for an hour. A lot of spices will burn, so I’ll add those after charring the veggies.

Speaking of veggies, I get a weekly vegetable box from From the Farmer. It’s 100% easier to add more veggies to your diet when they’re already in your kitchen. Plus you get weird things, like romanesco or jerusalem artichokes and you can cook new things.


Coach Cole’s Workout:

1 mile run
Stretch to warm up

20 squats
20 lunges
20 lunge jumps
20 squat jumps

Run .25 mile

30 jumping jacks
45 sec plank
15 push ups
30 crunches

Run .25
Walk .2

Walk cool down and stretch


I hope you guys are doing well this week. We are over the hump on another quarantine week. Stay strong!

District Martial Arts