ZP Monthly February, 2025

Guy Foust
Jan 29, 2025
4 min read

Welcome!

We're excited to share the latest tips, recipes, and workouts to keep you performing at your zenith.

Introduction
Seasonal Fitness Tips
Workout of the Month
Nutrition Tip of the Month
Upcoming Events
Get Started!

1. Introduction

Welcome to February! As we progress through the year, it’s a great time to continue building on the healthy habits you've established. This month’s edition is packed with tips, workouts, and recipes to help you stay on track and prioritize your well-being. Let’s keep the momentum going and make February a month of consistent growth and balance!

2. Seasonal Fitness Tips

Stay ahead of the game with our seasonal fitness tips:

Tip 1: Incorporate Chocolate (Mindfully) Into Your Diet
- Why: Including a small amount of dark chocolate can satisfy sweet cravings while providing beneficial nutrients, making it easier to stick to your nutrition goals. Dark chocolate, in moderation, can be a part of a balanced diet. It's rich in antioxidants, can improve heart health, and even boost mood. Aim for chocolate with at least 70% cocoa for the best health benefits.
Tip 2: Stay Active with Friends and Family
- Why: A healthy social life can reduce stress, improve mental health, and make fitness a fun, shared experience, helping you stay consistent with your routine. Engage in group activities like hiking, yoga classes, or a friendly game of basketball. Staying active with loved ones can make workouts more enjoyable and keep you motivated.
Tip 3: Focus on Heart Health
- Why: Regular cardiovascular exercise strengthens the heart, improves circulation, and can lower the risk of heart disease, which is especially relevant during American Heart Month. February is a great time to incorporate heart-healthy exercises like brisk walking, cycling, or swimming. Aim for at least 150 minutes of moderate-intensity cardio per week.

3. Workout of the Month

Workout: Heart-Pumping Bodyweight Circuit

Description: This workout is designed to get your heart rate up and build strength using just your bodyweight, making it perfect for home workouts. Repeat the circuit 3 times for a full-body burn!

Don’t forget to warm up!

Steps:

Push-Ups: 10-12 reps

Keep your core tight and back straight. Modify by doing knee push-ups if needed.

Bodyweight Squats: 15 reps

Lower into a squat position, keeping your chest up and knees outwards.

Plank to Shoulder Tap: 12 reps per side

In a plank position, alternate tapping your shoulders with the opposite hand, keeping hips steady.

Reverse Lunges: 12 reps per leg

Step back into a lunge position, then return to standing. Alternate legs.

Tricep Dips: 10-12 reps

Use a sturdy chair or low table. Lower your body by bending your elbows, then push back up.

Mountain Climbers: 30 seconds

Drive your knees towards your chest in a plank position.

Cool-Down: 5-10 minutes of stretching, focusing on hamstrings, quads, back, and shoulders.

4. Nutrition Tip of the Month

The Sweet Benefits of Chocolate

Indulging in chocolate doesn’t have to derail your fitness goals—especially when it’s dark chocolate. Rich in antioxidants, dark chocolate (with at least 70% cocoa) is packed with flavonoids, which can:

Reduce Inflammation:
- Contains flavonoids that combat inflammatory responses in the body.
- May help decrease markers of inflammation like C-reactive protein (CRP).
Improve Heart Health:
- Enhances blood flow by promoting the production of nitric oxide, which helps relax blood vessels.
- Can lower blood pressure and reduce the risk of heart disease.
Reduce the Risk of Chronic Diseases:
- The antioxidants in dark chocolate help neutralize free radicals, which can damage cells and contribute to chronic conditions like diabetes and cancer.
- Regular consumption in moderation is linked to better insulin sensitivity, potentially reducing the risk of type 2 diabetes.

Remember: In moderation, dark chocolate can be a satisfying treat that supports your overall health. Aim for a small portion (about 1 ounce) a few times a week to enjoy its benefits without overdoing it. Balance is key in any healthy diet!

Recipe: Dark Chocolate Protein Bites

Ingredients:
1. 1 cup rolled oats
2. 1/2 cup natural peanut butter (or almond butter)
3. 1/4 cup honey or maple syrup
4. 1/4 cup dark chocolate chips (at least 70% cocoa)
5. 1 scoop chocolate protein powder
6. 1/2 tsp vanilla extract
7. Pinch of salt
Instructions:
1. In a large bowl, mix together the oats, protein powder, and salt.
2. Add the peanut butter, honey, and vanilla extract to the dry ingredients. Mix until well combined. If the mixture is too dry, add a small splash of water or milk.
3. Fold in the dark chocolate chips.
4. Roll the mixture into small balls (about 1 inch in diameter) and place them on a baking sheet lined with parchment paper.
5. Refrigerate for at least 30 minutes until firm.
6. Store in an airtight container in the fridge for up to a week.

Why it’s healthy:

These protein bites are a great way to enjoy the rich flavor of dark chocolate while also getting a boost of protein and fiber. They are perfect for a quick, healthy snack or post-workout treat!

5. Upcoming Events

February 22, 2025 - USPA Tested Mountain Mayhem II
1. Head Coach Guy Foust will be competing in this powerlifting meet! Wish him luck and follow his prep and meet recap @_captain_hookgrip.

6. Get Started!

Are you looking for personalized support and expert guidance on your fitness journey? Ready to take your fitness and nutrition to the next level? Our online coaching program offers:

Customized Workout Plans: Tailored to your fitness level and goals.
Nutritional Guidance: Personalized nutrition goals. And Recipes(coming soon)!
One-on-One Coaching: Regular check-ins and support from certified coaches.
Exclusive Community: Access to a members-only group for motivation and accountability.