ZP Monthly January, 2025

Zenith Performance Monthly

Welcome

Welcome to the January, 2025 edition of ZP Monthly! We're excited to share the latest tips, recipes, and workouts to keep you performing at your zenith.

Table of Contents

1. Introduction

2. Seasonal Fitness Tips

3. Workout of the Month

4. Nutrition Tip of the Month

5. Get Started!

1. Introduction

Happy New Year and welcome to 2025! January is the perfect time to set new intentions, refresh your goals, and kickstart your fitness journey. Whether you’re building on last year’s successes or starting fresh, this is your moment to prioritize health and wellness. In this month’s newsletter, we’ll provide you with tips to stay motivated, a workout to power you through the winter, and a recipe to fuel your body while keeping those resolutions on track. Let’s make this year your strongest and healthiest yet!

2. Seasonal Fitness Tips

Stay ahead of the game with our seasonal fitness tips:

• Tip 1: Set SMART Goals

  • Why: Starting the year with Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) goals gives you a clear roadmap. Instead of vague resolutions like "get in shape," try "exercise three times a week for 30 minutes." Achieving small milestones builds momentum and increases your chances of long-term success.

• Tip 2: Prioritize Strength Training

  • Why: Strength training improves muscle tone, boosts metabolism, and enhances overall functionality. It’s especially effective for combating post-holiday fatigue and jumpstarting your fitness routine. Incorporating 2-3 strength-focused workouts per week can help you build a strong foundation for the year ahead.

• Tip 3: Build a Routine, Not a Resolution

  • Why: Resolutions can feel fleeting, but routines create sustainable habits. Start with manageable changes, like scheduling your workouts or prepping meals in advance. By integrating healthy practices into your daily life, you’ll create a structure that supports consistency and long-term progress.

3. Workout of the Month

Workout: Fresh Start Circuit

Description: Begin the new year with a full-body circuit designed to improve strength, endurance, and mobility. This workout is adaptable to all fitness levels and focuses on building a strong foundation for the months ahead. Repeat the circuit 3 times for an energizing start to 2025!

Don’t forget to warm up!

Steps:

1. Push-Ups: 10-15 reps

Modify by performing on your knees or an incline for less intensity.

2. Goblet Squats: 12-15 reps

Modify by doing bodyweight squats for less intensity.

3. Mountain Climbers: 30 seconds

Modify with a push-up hold for less intensity.

4. Glute Bridges: 10 reps

Add weight to increase intensity.

5. Plank Hold: 30-60 seconds

Hold the plank on your knees for less intensity.

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

4. Nutrition Tip of the Month

Tip: Boost Your Protein Intake Throughout the Day

Increasing your protein intake doesn’t have to be a challenge! Start by incorporating a protein source into every meal and snack.  For example:

• Breakfast: Add Greek yogurt, eggs, or a protein smoothie to your morning routine.

• Lunch: Choose lean proteins like chicken, turkey, or tofu for your main dish.

• Snacks: Opt for convenient options like string cheese, hard-boiled eggs, or a handful of nuts.

• Dinner: Incorporate fish, lean beef, or plant-based proteins like lentils or chickpeas.

Why it’s helpful: Protein helps with muscle repair, satiety, and maintaining a healthy metabolism. Distributing it evenly across your meals ensures your body has a steady supply to support energy and recovery throughout the day.

Recipe: High-Protein Breakfast Bowl

1. Ingredients:

   1. 3 large eggs (or 2 whole egg + 1 egg white)

   2. ¼ cup low-fat cottage cheese or Greek yogurt

   3. ½ cup cooked potatoes or rice

   4. ½ avocado, sliced

   5. ¼ cup cherry tomatoes, diced

   6. ¼ cup your favorite sautéed greens

   7. Salt, pepper, and your favorite seasoning (e.g., paprika, garlic powder)

   8. Optional toppings: hot sauce, fresh herbs, or a sprinkle of shredded cheese

2. Instructions:

   1. In a nonstick pan, scramble the eggs (or eggs + egg white) until cooked through. Season with salt and pepper.

   2. In a bowl, layer the cooked potatoes or rice as the base.

   3. Add the scrambled eggs, cottage cheese or Greek yogurt, avocado slices, cherry tomatoes, and sautéed greens.

   4. Sprinkle with your favorite seasonings or toppings and serve warm.

5. 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.

Special Offer:  Have you always wanted to take the step to better your health? If you sign up by the end of January, we’ll give you a 50% off discount! Don’t miss out on the opportunity to transform your health and fitness with our dedicated support.

Join Now

Stay Connected!

Follow us on social media for daily tips, motivation, and updates:

• Instagram: @_captain_hookgrip

• Facebook: Guy Foust