ZP Monthly March, 2025
- Guy Foust
- Mar 4, 2025
- 3 min read
Zenith Performance Monthly
Welcome to the March, 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
Introduction
Seasonal Fitness Tips
Workout of the Month
Nutrition Tip of the Month
Get Started!
1. Introduction
Spring is just around the corner, bringing a fresh start and the perfect opportunity to renew your fitness goals! This month, we're all about shaking off the winter blues and embracing new energy. As the days get longer and the weather warms up, it's the perfect time to refresh your routine and stay motivated. Plus, with St. Patrick's Day on the horizon, we've got some festive tips to keep you on track while still enjoying the celebrations. Let’s March into spring stronger than ever!
2. Seasonal Fitness Tips
Stay ahead of the game with our seasonal fitness tips:
Tip 1: Go Green with Leafy Veggies:
Why: Spinach, kale, and Swiss chard are packed with vitamins A, C, and K, along with fiber and antioxidants. Adding these greens to your meals boosts your immune system and supports heart health. Toss them into smoothies, salads, or stir-fries for an easy nutritional upgrade.
Tip 2: Mint for Digestion and Freshness:
Why: Mint isn't just for shamrock shakes! This refreshing herb aids digestion, soothes the stomach, and helps reduce bloating. Add fresh mint leaves to your water, smoothies, or yogurt for a burst of flavor and health benefits.
Tip 3: Fuel with Fiber-Rich Potatoes:
Why: Potatoes often get a bad rap, but when prepared healthily, they’re a great source of fiber, potassium, and vitamin C. Opt for baked or roasted potatoes (skins on!) to maximize nutrients and keep you feeling full longer. Perfect for a festive side dish on St. Patrick's Day!
3. Workout of the Month
"The Shamrock Shred" 🍀
Description: A full-body circuit designed to build strength and endurance while keeping things fun and festive. This workout can be done at home or in the gym—no luck needed, just effort!
Don’t forget to warm up!
Steps:
Lucky Ladders (Jump Squats): 15 reps
Build explosive leg strength and get your heart rate up with controlled, deep squats and powerful jumps.
Leprechaun Lunges: 12 reps per leg
Forward lunges to improve lower-body strength, balance, and mobility. Hold weights for an extra challenge.
Rainbow Rows: 12 reps per arm
Use dumbbells or resistance bands to strengthen your back and arms while improving posture.
Pot of Gold Push-Ups: 10 - 15 reps
Classic push-ups for upper-body strength. Modify by dropping to your knees if needed.
Four-Leaf Core Twists: 20 reps
Russian twists with a weight or medicine ball to target your obliques and core stability.
End-of-the-Rainbow Plank Hold: 30 seconds
Finish strong by engaging your core and stabilizing muscles.
Cool-Down: 5-10 minutes of stretching, focusing on hamstrings, quads, back, and shoulders.
4. Nutrition Tip of the Month
Go Green for Gut & Heart Health! 💚🍀
March is the perfect time to load up on green, nutrient-dense foods that support digestion, heart health, and overall wellness. Leafy greens like spinach, kale, and Swiss chard are packed with fiber, vitamins, and antioxidants that help reduce inflammation and keep your body running smoothly.
✅ Boosts Digestion – Fiber-rich greens promote gut health and prevent bloating.
✅ Supports Heart Health – High in nitrates, which help lower blood pressure.
✅ Rich in Antioxidants – Helps fight free radicals and reduce disease risk.
🍀 Quick Tip: Add fresh mint to smoothies, teas, or even salads for a refreshing digestive boost and a touch of St. Patrick’s Day spirit! 🌿
Recipe: Shamrock Protein Smoothie 🍀💪
Ingredients:
1 scoop vanilla or chocolate protein powder
1 cup unsweetened almond milk
½ frozen banana
½ cup spinach (for that lucky green color)
¼ teaspoon peppermint extract (for a minty kick)
5-6 ice cubes
Optional: 1 teaspoon honey or maple syrup for sweetness
Instructions:
Blend all ingredients until smooth.
Pour into a glass and enjoy a refreshing, protein-packed boost!
💚 Why You’ll Love It:
✅ 25g+ protein in minutes
✅ Supports muscle recovery & energy
✅ St. Paddy’s Day vibes without the sugar crash!
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.
Stay Connected!
Follow us on social media for daily tips, motivation, and updates:
Instagram: @_captain_hookgrip
Facebook: Guy Foust
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