Blitz45 Fitness Colorado Springs-CO

11/16/2023

Blitz45 Colorado Springs is permanently closed effective 11/15/23.

We wish everyone the best in your health journeys!

10/28/2023

Olivia and Isaac accomplished their first class and got to ring the bell! Way to go guys!

10/27/2023

Coaches Challenge Friday!
TRX Total Body Workout

10/23/2023

Class times:
6am, 9am, 430pm, 530pm, 630pm M-TH
6am, 9am, 430pm, 530pm F
830am, 10am Sa

6940 N. Academy

10/17/2023

What is one change you made recently to better your health? Encourage others with your comments!

10/16/2023

Get your Blitz45 merch today! Wear it proud 👏 You've come a long way 😉

10/13/2023

6 Hacks for Beginner Meal Planning

Meal planning can be a great way to save time, money, and make healthier food choices. If you're a beginner meal planner, here are six hacks to get you started:

💖Start Simple:
Begin with easy-to-prepare recipes and meals. As a beginner, you don't need to plan elaborate gourmet dinners. Simple dishes like one-pan meals, stir-fries, or sheet pan dinners can be quick and delicious.

🍗Create a Weekly Menu:
Plan your meals for the week ahead. Include breakfast, lunch, dinner, and snacks. Having a menu for the entire week helps you shop efficiently and reduces the temptation to eat out or order takeout.

📃Grocery List:
Make a detailed grocery list based on your weekly menu. Organize your list by sections in the store (e.g., produce, dairy, meat) to save time and prevent impulse purchases.

🍲Batch Cooking:
Cook in batches and store portions in the freezer. For example, cook a large pot of chili or soup and freeze individual servings for later. This saves time on busy days and prevents food waste.

🫑Prep Ingredients in Advance:
Spend some time on meal prep over the weekend. Wash and chop veggies, marinate meat, or prepare grains like rice or quinoa. Having prepped ingredients on hand makes cooking during the week much quicker.

😎Stay Flexible:
While planning is essential, don't be too rigid. Life can be unpredictable, and sometimes you might not feel like eating what's on the menu. That's okay! Be flexible and willing to swap meals or ingredients as needed.

📱Bonus Tip: Use meal planning apps or templates to make the process easier. Many apps can help you create shopping lists, find recipes, and track your food inventory.

🌟Remember, meal planning is a skill that improves with practice. Don't be discouraged if you make mistakes or if your initial plans don't go as expected. Adjust and adapt as needed, and soon you'll become a more efficient and creative meal planner.

10/12/2023

Doing an exercise correctly is extremely important to get the full benefit of your workout. Coach Melissa is going to show you the WRONG and RIGHT way to do a BANDED ROW, included in today's workout of the day. Thanks Coach Melissa! 💪

10/10/2023

To Eat or Not to Eat Before or After a Workout? That is the Question. . .

Whether it's better to eat breakfast before or after a workout depends on your personal preferences, goals, and how your body responds to food and exercise. There is no one-size-fits-all answer, so you may need to experiment to find what works best for you. Here are some considerations:

Eating Before a Workout:

Energy⚡
Consuming a meal or snack before your workout can provide you with the energy you need to perform at your best, especially if your workout is intense or long.

Blood Sugar🩸
Eating before exercise can help stabilize your blood sugar levels, preventing low blood sugar (hypoglycemia) during your workout, which can lead to dizziness and fatigue.

Recommendations:

If you choose to eat before a workout, aim for a balanced meal or snack containing carbohydrates, protein, and a small amount of healthy fats.

Allow time for digestion, typically 1-2 hours before exercise for a full meal, or 30 minutes to an hour for a small snack.

Fasting or Eating After a Workout:

Fat Burning🔥
Some people prefer to exercise in a fasted state, believing it enhances fat burning. Exercising in a fasted state may work for some, but it might not be suitable for everyone.

Convenience😎
Some people find it more convenient to exercise in the morning on an empty stomach and then have a post-workout meal as their first meal of the day.

Recommendations:

If you choose to exercise in a fasted state, start with light to moderate workouts and monitor how your body responds.
After a workout, it's essential to refuel with a meal or snack that contains carbohydrates and protein to aid in muscle recovery and replenish glycogen stores.

In summary, the timing of your breakfast concerning your workout can vary depending on your individual preferences and goals. Some people feel better with a meal or snack before exercising, while others prefer to work out in a fasted state. Experiment with different approaches and observe how your body responds to determine what works best for you. Remember that consistency in your overall diet and exercise routine is more important than the specific timing of your meals in the long run. Consulting with a nutritionist or personal trainer can also help you tailor your approach to your specific needs and goals.

10/09/2023

5 Healthy Fall Food Hacks

🥕Roasted Vegetables: Fall brings an abundance of delicious root vegetables like sweet potatoes, carrots, and butternut squash. Roasting them with a little olive oil, salt, and pepper enhances their natural sweetness and makes for a nutritious and flavorful side dish.

☕Homemade Pumpkin Spice: Rather than buying sugary pumpkin spice-flavored products, make your own at home. Mix cinnamon, nutmeg, ginger, and cloves to create your pumpkin spice blend. Sprinkle it on oatmeal, yogurt, or use it to flavor your coffee without the added sugars.

🍳Warm, Nutritious Breakfasts: As the weather cools down, opt for warm breakfast options like oatmeal or quinoa porridge topped with seasonal fruits like apples, pears, or cranberries. These grains provide fiber and keep you feeling full throughout the morning.

🍲Healthy Soup Recipes: Fall is perfect for making hearty and nutritious soups. Prepare homemade soups using seasonal ingredients like butternut squash, pumpkin, or sweet potatoes. These veggies are packed with vitamins and fiber, making them an excellent choice for a healthy meal.

🍎Baked Apples: Instead of indulging in calorie-laden apple pies, try baked apples. Core an apple, fill it with a mixture of oats, cinnamon, and a touch of honey, then bake until tender. It's a guilt-free dessert or snack that captures the essence of fall flavors.

Remember to incorporate plenty of seasonal fruits and vegetables into your fall diet, as they are rich in essential vitamins and minerals. Additionally, staying hydrated with herbal teas, like cinnamon or ginger tea, can help keep you warm and boost your immune system during the cooler months.

10/07/2023

https://www.eatingbirdfood.com/healthy-white-bean-chicken-chili/ -recipe-container-48628

Here is a delicious fall recipe for dinner! Give it try and let us know how you liked it :)

This healthy white bean chicken chili is loaded with cannellini beans, corn and green chiles. It's packed with protein, has a ton of flavor and cooks up in just 30 minutes.