Sapp's Fitness Garage

27/09/2023

07/07/2023

It's on, friends!

Reminder: Annual Pool Party is Still On! posted by The Sapps, July 7, 2023

30/06/2023

🔥OK, so your brain is NOT a muscle, but it still needs exercise!

Keeping your brain fit & healthy with regular exercise can boost your memory, focus, creativity, and keep your brain sharp as you get older.

Plus, it can help you fight off age-related dementia and Alzheimer’s.

Some ideas:
Do puzzles, play cards, or try games that test your memory
Dance, get cardio exercise, and do strength-training workouts
Learn new hobbies, languages, and/or take classes
Do more activities that use all your senses: seeing, hearing, smelling, tasting, and touching
Try new things: take new travel routes, make new recipes, visit new places
Play the “4 things” game to boost your focus: When you speak to someone, notice 4 things about them, or when you go into a room, take note of 4 things about it

Not only will you help keep your brain healthy, you’ll have fun in the process!

Save this and follow me for more!

REFERENCES:
www.healthline.com/health/is-the-brain-a-muscle
www.healthline.com/health/mental-health/brain-exercises

28/06/2023

Turkey Meatballs

🍔Burgers are great, but sometimes you gotta mix things up – and one of my favorite ways to do that is to make meatballs.

🧑‍🍳Plus, if you’re sick of same-old-same-old ground turkey and chicken, you can dress them up with some tasty “extra” meatball ingredients to spice things up!

Serve them with potato, rice, veggies… or even as a warm salad topper or sandwich filling.

Turkey Meatballs
(makes 16 meatballs – 3 to 4 servings)

1 small yellow onion, finely chopped
½ bell pepper (red, yellow, or orange), finely chopped
⅓ cup (35 g) almond flour
1 tsp garlic powder
½ tsp sea salt
1 lb (450 g) lean ground turkey or chicken
2 Tbsp coconut aminos
2 Tbsp olive oil

Preheat your oven to 400ºF/200ºC. Prepare a baking sheet by lining it with parchment paper or coating it with 1 Tbsp of olive oil. Set aside.

In a large bowl, stir together the onion, bell pepper, almond flour, garlic powder, and salt. Add the turkey or chicken, and coconut aminos, and stir again until all the ingredients are combined.

Form into 16 meatballs and place on the prepared baking sheet. Place in the oven and bake for 20 minutes, or until golden brown and cooked through.

Enjoy!👌

Don’t forget to save this post and follow me for more healthy recipes every week!

25/06/2023

You are capable of SO MUCH more than you’ll ever know.

Dream big… do the work… and turn the “impossible” into possible. 🚀💪

Tag someone who needs to see this today!

23/06/2023

💡TIP: Do this to avoid aches & pains from sitting all day

You already know how important it is to stretch, get up and move around every hour to keep your muscles happy.

🪑But there’s something even MORE important… something that a LOT of us overlook.

Instead of trying to mold your body to fit your workspace, mold your workspace to fit YOU.

The fact is, you can get used to things being a little “off” when you’re focused on a screen.

Maybe you:
✅Slouch forward to get close to your screen so you can see it better
✅Sit with your legs crossed because your seat is too tall or too short for you
✅Lean on one elbow while you type because your back isn’t supported

And then when you stand up, your back hurts and your walk is more of a hobble – or your neck is so stiff you can’t even look over your shoulder!

Every day you head into your offer, do a quick “workspace checkup.”

Make sure your chair fits your body.
Your legs should fit comfortably under your desk (with space for your feet).
Your screen should be directly in front of you, about an arm’s length away, with the top of the screen at about eye level (or slightly below). If you wear bifocals, you’ll probably want to drop the monitor another 2-3 inches.
Keep items you use a lot nearby so you’re not constantly bending & reaching.
If you do a lot of repetitive tasks or use a mouse, train yourself to switch hands occasionally, or use a tracking ball!
Use a speaker or headset if you’re on the phone

These steps can help prevent some of those aches and pains (but still make sure you get up and move around every hour!). 💪

Save this and follow me for more!

REFERENCE:
www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169

22/06/2023

Not an easy thing to do.

21/06/2023

Choco-Chia Recovery Drink

💪🥤I’m calling this a “recovery” drink because it’s packed with healthy ingredients that can help your body rebound after a workout …

… and it’s packed with antioxidants, healthy fats, potassium, fiber, and more.

But it’s so delicious you’ll want it for a snack anytime you’re in the mood for a frozen treat. 😋

TIP: Boost the protein factor (and the chocolate-y goodness!) with 1 scoop of chocolate protein powder.

Choco-chia Recovery Drink
(makes 1 serving)

8 oz (240 ml) non-dairy milk
½ Tbsp chia seeds
1 Tbsp cacao powder
1-2 pitted dates (depending on size)
½ frozen ripe banana
Handful of ice
1 Tbsp peanut butter
½ Tbsp flaxseed meal

Add the non-dairy milk and chia seeds to a blender and let rest for 10 minutes so the chia seeds can start to gel. Add the rest of the ingredients and blend. For a thicker shake, add more ice or frozen banana.

Pour into a glass and enjoy!

Don’t forget to save this post and follow me for more healthy recipes every week!

18/06/2023

Quitting may seem like an easy way out, but it's a dangerous habit that can hold you back from reaching your goals. 🚫

When you’re tempted to quit, remember:

🔥 Time will pass anyway, so you might as well do something today that your future self will thank you for

🔥 Staying where you are now might be just as hard (if not harder) than putting in the work toward your goals

🔥 Who you BECOME on your way to reaching your goals is just as important as the final destination

Take this as your sign to KEEP. GOING.
(And don’t forget to save this for a rainy day!)

18/06/2023

Shout out to all of our AMAZING and STRONG dads out there! Happy Father's Day from your friends at Sapp's Fitness Garage!

Thank you for all you do. 🤗❤️

16/06/2023

❓MYTH OR FACT ❓

🤔Weight lifting won’t make women bulky.
🙈
🙉
🙊

🔥FACT. 🔥

BUT... there can be some exceptions. 💁‍♀️

Some women (just like some men!) are genetically predisposed to build muscle easier than others.

Also, sometimes the perception of "bulk" is because of excess fat tissue.

Plus, it can boil down to personal preference when it comes to a certain "look" – some women like having toned, defined muscles, and some don't! 🤷‍♀️💪

Either way, lifting weights is an important part of having a healthy, strong, and functional body. 🏋️‍♀️

The good news is, you can customize your strength-training routine to match your goals. A coach can help you find just the right mix for your preferences and goals! 🙌👩‍🏫