Same Great Sweat
.....Fresh Circuit

Written by Liz Merrill

Fellow Sweaters! Because of our desire to spread the Sweat love and our move to the franchise model we needed to trademark our name. To accomplish this we are changing our name to Sweat Circuit. You can still count on the same awesome community and workouts you have loved for years. We are here for you. Thank you for your continued support. Now more than ever our Sweat sessions are so important for to keep us healthy and mentally positive. Liz and Nick

Effective Immune System Boosters

Written by Liz Merrill

Now more than ever it's important to keep our immune systems strong. Give your immune system some love with these three easy ways to strengthen its natural abilities.

FUEL UP ON GOOD FOOD

Eating whole foods is the most effective way to get immune boosting vitamins. Choose wholesome, fresh, raw, real food ingredients as they offer your body the most benefit. When at all possible avoid processed and prepackaged food. Multivitamins can offset nutrient deficiencies but getting your nutrients from food is ideal. Utilize Sweat Equity's partner, Celproceo, to find out exactly what YOUR body needs to run optimally. One option is a simple hair tissue mineral analysis, click here to learn more!

RECOVERY

Rest is crucial. Get seven to eight hours of sleep a night. Make sure to build in some mental rest time throughout your day. Meditation, float therapy, napping, journaling, and massage are good resets for your brain. Essential oils are quite common, and when used in a diffuser can be good at improving the air, calming the nervous system, and aiding in combating congestion and stuffiness.

BUILD IN SWEAT EQUITY TIME

Working from home is throwing us all out of our routine. Fitting Sweat Equity (either at the gym, or at Sweat Equity TV) into your day is important. Additionally, walking outdoors and getting natural light will help your circadian rhythm, metabolism, and sleep schedule. These tactics above will help boost your immune system, calm your nerves, and lead to an overall healthier lifestyle.

Start Where You Are....NOW!

Written by Liz Merrill

Many of us delay conquering our goals because we are looking at where we are now, and that the finish line is way
off in the distance. We can't quite get our minds around the path to get there. It seems overwhelming and immense.
To compound the problem we may look at other people achieving what we aspire to do and we start to
compare....which can be inspiring but more often than not, deflating. We forget that those people had to work and
struggle to get where they are as well. We only see the victories, not the challenges.


But no matter what your mission is; health, weight, career, relationships if you want to level up, you will experience
resistance. It's guaranteed. Change is tough, even if it's positive. Your drive and motivation will be tested. It's right
there, in that hard part, the test, that magic is made. That's where confidence is built and the pride of persevering is
formed.


It's OK to not know the path. You don't expect to get into your car at night, turn on the headlights and see the final
destination. You see just enough ahead to safely navigate the trip. And that's all you need to make significant
progress towards your goals. As Oprah says "Just make the next best move".
Inching forward, making mistakes and learning from them, picking yourself up and trying again is the ticket to
success. It may not be fast or easy but it is simple.. Keep going. Don't quit. Eventually you will succeed in anything
you endeavor to do.


What are you waiting for? Take the step to a better you. One step. You will figure out the next right step when the
time comes. You will struggle and you will figure it out. And when you reach your destination, you can rest a minute,
enjoy the success....Then get your mind around your next trip.The Link Between Stress and Nutrition

Healthy Road Trip Snacks

Written By Liz Merrill 

Everyone loves a good road trip. Many of us are taking little weekend (or longer) getaways to break up the monotony of being stuck at home. Good music, interesting new things to see outside your window, and good company. But often good nutrition can be left in the dust. Here are some tips to making good choices when gas stations may be the only place to pick up some grub.

Bananas/Apples

Bananas and apples are almost always available at mini marts. They are the very best choice for quick nutrition. Fresh, and filled with fiber and potassium. These gems will also offset the effects of sodium and promote good gut health. Dip in nut butter for a more filling treat.

Protein Bars

I love Lara bars that only have 3 or 4 whole food ingredients, and they taste amazing. RX Bars are a great choice. They come in a bunch of delicious flavors (like chocolate sea salt and peanut butter), and because they have a lot of protein, and plant based fat they will keep you full longer.

Air-popped Popcorn

My personal favorite car treat....Popcorn! Try BoomChickaPop. Less fat and sodium than chips and you will get 3 grams of fiber in each 3 cup serving.

Dry-roasted Nuts

Best choices: Pistachios in the shell (will slow you down!) or almonds. Both are packed with healthy fats and protein. Hummus and pretzels Sabra makes a great Hummus/Pretzel combo that is super easy to grab and eat on the fly. Hummus is a decent source of protein and pretzels are a lower fat dipper than chips. Plus it's fun to eat!

Hard-boiled Eggs

Hard-boiled eggs contain only 80 cals each and pack 7 grams of protein which will leave you full longer than empty sugary alternatives.

Sunflower Seeds

Similar to their nutty cousins above, sunflower seeds are a great way to fill up on fiber, protein and healthy fats. They are a great alternative if you have nut allergies. They are also rich in vitamin E and keep you busy for long stretches of time!

Bean Chips

If Chips are your snack of choice, make them Beans! Less fat and more fiber than potato, bean chips are easier to find these days and make a great substitute.

Rise and Shine Sweaters!

Written by Liz Merrill

I have always been an early riser. There is something about that predawn hour that is just magical to me. The stillness, the promise of a new day with all the potential it can bring, the chance to start again. Early morning has also become the most reliable, consistent and efficient way for me to get my sweat in. And while I do love the early hours, motivating to get out the door and blood pumping is not always easy. Here are some tactics that I employ to create a morning workout routine that will make your days better and your workouts more consistent. Think...no more last minute car pools or work meetings running late etc. that can derail the best intentions of an afterwork sweat session.

1. I always lay my gym clothes out the night before... saves precious time, eliminates any choices, streamlines process to get out the door

2. I go to bed early. Studies show most people function better with 7-8 hrs of sleep each night. Make sure you are in bed with ample time to achieve that goal.

3. I only set one alarm Don't be a snoozer Hitting snooze will make you late at best and cancel the whole workout at worst. A great trick is to count backwards 5,4,3,2,1 and make your feet hit the ground without hesitation.

4. I always make time for coffee Honestly that first slurp of coffee every morning is worth getting up for. And a little shot of caffeine is just enough to push me out the door and not look back. Warm and inviting like little hug, that mug of goodness gets me up

5. I enlist a buddy. This is CRUCIAL for people just starting a new routine. If you have someone waiting for you, you won't disappoint them by standing them up. They are counting on you! And together you will make great progress...and it's more fun.

6. I have my recovery breakfast ready and waiting A green smoothie, overnight oats, or your go to low sugar, high fiber, whole food option at the ready when you get home always tastes 10 times better after a good sweat! Join us at 5:30am at Sweat Equity!

Basics of Strength and Endurance

Written by Sweat Circuit

Strength and endurance are the cornerstones upon which all movement is based. Whatever your activity - from working out to sports performance and even day-to-day life - strength and endurance dictate your physical ability. Therefore, strength and endurance training should be your number one focus.

What exactly are strength and endurance?

It's pretty simple. Strength is the amount of force you can generate (typically measured by how much you can lift) and endurance is how many times you can generate that force - or lift that object - before muscle exhaustion. So if we tackle both strength and endurance, we should be able to lift heavier things - and lift them for a longer time.

Why is training strength important?

Lots of endurance athletes - like runners and cyclists - focus solely on endurance training. Their objective, after all, is to generate sub-maximal strength for an extended period of time. For example, a marathon runner will be aiming to run at a moderate speed for the full 26.2 miles rather than perform a sprint. But strength training is also important for endurance.

Stronger muscles work more efficiently - that is, they can perform the same action with less effort. That, combined with endurance training, results in greater time until muscle failure. Stronger muscles also allow for greater strength output for the same amount of effort - increasing performance (like running a marathon faster). And building muscle also burns fat, boosting metabolism. So if weight loss is your goal, strength training should be a part of your workouts. Not to mention that being lighter can improve performance too.

What about endurance training?

Endurance training, on the other side of the coin, is often overlooked by strength athletes. But training endurance is extremely important for cardiovascular health and performance. Your heart is a muscle: when you train endurance, it gets stronger. A stronger heart can pump more blood to your muscles, so in combination with strength training, endurance training will help you get stronger - stronger than strength training alone. Endurance training strengthens your lungs too, increasing their capacity - which goes hand in hand with getting fitter, stronger, and healthier.



Corporate Wellness

Written by Liz Merrill

Creating wellness programs helps solve various employee health risks. Consumption of unhealthy food and drinks, stress, lack of physical activity and more can lead to various health problem. According to a study by the American Psychological Association, the importance of having an employee wellness program in the workplace can cultivate a sense of wellbeing and is linked to employee retention and acquisition.

What are the current stats and what can we do about it?

  • 72% of corporate employees become prone to cardiovascular disease
  • 89% of workers at companies that support well-being efforts are more likely to recommend their company as a good place to work
  • Lack of exercise is common with 29% of employees exercising only 0-1 per week

For employers it really is a case of pay me now or pay me more later. By implementing a structured, dependable program your team will be healthier, happier and far more productive. Corporate will save money on sick days, insurance costs and employee retention. With a fun and innovative program specifically designed for your company, wellness becomes fun and a great opportunity to connect again. People need people. They want to interact with their coworkers in a safe way. By creating engaging challenges designed for your workforce (can all be done virtually) you will deliver a team building experience and make lasting life changes TOGETHER! If you are interested in learning how you can make a positive difference in your coworkers lives please reach out to find out more. Sweatcircuit.com/corporate-package

Effective Immune System Boosters

Written by Liz Merrill

Now more than ever it's important to keep our immune systems strong. Give your immune system some love with these three easy ways to strengthen its natural abilities.

FUEL UP ON GOOD FOOD

Eating whole foods is the most effective way to get immune boosting vitamins. Choose wholesome, fresh, raw, real food ingredients as they offer your body the most benefit. When at all possible avoid processed and prepackaged food. Multivitamins can offset nutrient deficiencies but getting your nutrients from food is ideal. Utilize Sweat Equity's partner, Celproceo, to find out exactly what YOUR body needs to run optimally. One option is a simple hair tissue mineral analysis, click here to learn more!

RECOVERY

Rest is crucial. Get seven to eight hours of sleep a night. Make sure to build in some mental rest time throughout your day. Meditation, float therapy, napping, journaling, and massage are good resets for your brain. Essential oils are quite common, and when used in a diffuser can be good at improving the air, calming the nervous system, and aiding in combating congestion and stuffiness.

BUILD IN SWEAT EQUITY TIME

Working from home is throwing us all out of our routine. Fitting Sweat Equity (either at the gym, or at Sweat Equity TV) into your day is important. Additionally, walking outdoors and getting natural light will help your circadian rhythm, metabolism, and sleep schedule. These tactics above will help boost your immune system, calm your nerves, and lead to an overall healthier lifestyle.

The Link Between Stress and Nutrition

Written by Liz Merrill

Just as we know that exercise has an effect on our mental health, nutrition has also been proved to greatly influence our mood (both good and bad). Here's an overview of some recent research, particularly for stress and depression. According to the World Health Organization, more than 300 million people worldwide suffer from being depressed. It's the world's leading cause of disability, and CDC data indicates that the illness is twice as common among women than men.

Inflammatory foods are tied to higher depression risk

Anti-inflammatory fats, including omega-3s from foods like wild salmon, and research, has long indicated that a typical inflammatory Western diet (commonly includes sugary drinks, refined grains, fried food, processed meat, high-fat diary, and sweets) is associated with an increased risk of depression. A 2020 study, published in the International Journal of Environmental Research and Public Health, outlines several positive and negative associations between diet and depression. Monounsaturated fats from avocado and extra virgin olive oil, are also tied to a reduced depression risk, as well as lower blood markers for inflammation. Certain antioxidants, including flavonoids (found in berries, beans, citrus, and apples), are also linked to reducing inflammation and help our bodies cope with stress.

Certain foods help fight stress and keep depression at bay

Fish may also offer protection for women. In the 2020 study referenced above, women who ate fish twice or more a week had a 25% lower risk of depression compared to those who ate fish less than twice a week. People who are not getting enough magnesium, folate, zinc, and vitamins D, B12, and B6, are also known to have an increased depression risk. Magnesium is found in beans, lentils, peas, chickpeas, avocado, nuts, seeds, whole grains, and dark chocolate. You'll find folate in leafy greens, raw beets, citrus, asparagus, and broccoli. Zinc-rich foods include oysters, vegetarian baked beans, pumpkin seeds, and cashews. Vitamin D is in salmon, sardines, eggs, and mushrooms exposed to UV light, although a supplement is typically required to achieve a healthy blood level of this nutrient. B12 is in animal-based foods and fortified nutritional yeast, and B6 is in chickpeas, potatoes, sweet potatoes, bananas, salmon, and tuna.

Dietary changes can make a difference

Eating foods rich in vegetables, fruits, fish, nuts, and olive oil while limiting processed foods makes a huge difference. In some populations, simply eating more fruits and vegetables has resulted in a 19%-23% improvement in mental health. Kick off your day with some coffee! One 10-year study also found that among women, depression risk decreased with increased caffeinated coffee consumption. Researchers say the effect may be due to caffeine's stimulus effects, including improved brain function, plus increased sensations of energy and well-being.

Better nutrition helps everyone

The food/mood connection is unquestionable. Even if you aren't being treated for a mental health condition, upgrading your nutritional status can help you cope with stress—something we're all dealing with these days. And improving your diet for better mental health offers other positive outcomes, including potential weight loss, and improvements in immune function, blood sugar, cholesterol, and blood pressure, as well as insomnia.

Check Out Our Favorite Recipes!

Raw Rainbow Veggie Noodle Salad

Ingredients
Sauce

  • 3 Tbsp peanut butter or cashew butter
  • 3 Tbsp lime juice
  • 3-4 cloves garlic
  • 1/2 - 1 tsp red pepper flake (adjust to preferred heat level)
  • 5 Tbsp coconut aminos or tamari
  • 2 tsp sesame oil (optional)
  • 1 Tbsp maple syrup or raw honey, plus more to taste

Salad

  • 2 medium carrots, ribboned with a vegetable peeler
  • 1 medium cucumber, very thinly sliced with a vegetable peeler or mandolin
  • 1 cup (packed) red cabbage, very thinly sliced with a knife or mandolin
  • 1 large red bell pepper, very thinly sliced with a knife or mandolin
  • 2 cups chopped curly or lacinato kale
  • 1 cup snap or snow peas
  • 1 ripe mango, cubed


FOR SERVING

For directions on how to make this delicious salad read more here!

Egg Quinoa and Tomato 


Ingredients

  • 1/2cup jarred tomato sauce
  • 1/3cup dry quinoa
  • 2 large eggs
  • Salt
  • Pepper

Directions

In a small skillet, combine tomato sauce, quinoa, and 1⁄3 cup water. Bring to a boil, then reduce to a simmer and cook 15 minutes. Crack eggs into skillet, season with salt and pepper, and cook 10 minutes more, until whites are cooked through and yolks are soft. Cool slightly before serving.

Green Chicken Chili Recipe


Ingredients

  • 1 1/2 cups unsalted chicken stock, divided
  • 2 (15-oz.) cans unsalted Great Northern beans, rinsed, drained, and divided
  • 2 tablespoons olive oil
  • 1 cup chopped yellow onion
  • 1 tablespoon minced garlic
  • 1 1/2 teaspoons all-purpose flour
  • 1 tablespoon ground cumin
  • 2 (4-oz.) cans mild chopped green chiles, drained
  • 1/2 teaspoon black pepper, divided
  • 1/4 teaspoon kosher salt
  • 8 ounces boneless, skinless rotisserie chicken breast, shredded (about 1 cup)
  • 2 tablespoons fresh lime juice
  • 1/4 cup sliced radishes
  • 2 tablespoons light sour cream
  • 2 tablespoons fresh cilantro leaves
  • 1 ripe avocado, sliced


Directions

Place 1/2 cup stock and 1 can beans in a blender, and blend until smooth. Heat olive oil in a large Dutch oven over medium-high. Add onion; sauté 4 minutes. Add garlic; sauté 2 minutes. Sprinkle flour over pan; cook 1 minute. Stir in cumin and chiles; cook 1 minute. Add bean mixture, remaining 1 cup stock, remaining 1 can beans, 1/4 teaspoon pepper, and salt; bring to a boil.

Reduce heat to medium; simmer 5 minutes or until slightly thickened. Add chicken; cook 2 minutes. Stir in juice. Divide chili among 4 bowls; top evenly with radishes, sour cream, cilantro, avocado, and remaining 1/4 teaspoon pepper.