The next 4 weeks are about raising the BARRE as we head into our best year yet!

Here's how to  get started:

1. Check out the weekly workout schedule below which will complement each week’s #levelup45 mash-up classes.  We recommend sticking to the suggested classes and order and taking class live whenever possible.

2. Each week TWO new #levelup45 classes will be added to the challenge portal (available at obefitness.com and on our app). To access, go to the 'Member Challenge' section by scrolling to be bottom of the homepage, or by going to On-Demand section and selecting the filter ‘Founding Member Challenge’ under the Challenges category.
   

3. Use the Strive for 5 digital tracker or use the downloadable tracker we’ve created for you as a way to check in, commit, and make sure you are taking the necessary steps to become your best you! If you love it, be on the lookout for a bigger, better version coming soon :) You can download the tracker HERE.

4. At the beginning of each week, be sure to download the recipes of the week  below created by your nutritionists Sarah and Erin.

5. This week our favorite power duo Sarah Wragge and Erin Parekh will be live in the Facebook group on January 7 at 2:00pm (EST) to answer all your questions regarding removing added sugar from your diet . We can’t wait to see all your #obéEATS!
   
   
   

The next 4 weeks are about shifting, detoxing, and falling back into a routine.

Here's how to  get started:

1. Check out the weekly workout schedule below which will complement each week’s #levelup45 mash-up classes.  We recommend sticking to the suggested classes and order and taking class live whenever possible.

2. Each week TWO new #levelup45 classes will be added to the challenge portal (available at obefitness.com and on our app). To access, go to the 'Member Challenge' section by scrolling to be bottom of the homepage, or by going to On-Demand section and selecting the filter ‘Founding Member Challenge’ under the Challenges category.
   

3. Use the Strive for 5 digital tracker or use the downloadable tracker we’ve created for you as a way to check in, commit, and make sure you are taking the necessary steps to become your best you! If you love it, be on the lookout for a bigger, better version coming soon :) You can download the tracker HERE.

4. At the beginning of each week, be sure to download the recipes of the week  below created by your nutritionists Sarah and Erin.

5. This week our favorite power duo Sarah Wragge and Erin Parekh will be live in the Facebook group on January 7th at 2:00pm PM EST to answer all your questions regarding removing added sugar from your diet . We can’t wait to see all your #obéEATS!
   

WELCOME TO WEEK 1!

Become a label detective.

WELCOME TO WEEK 1!

WELCOME TO WEEK 2!

Inflammation Be Gone!

WELCOME TO WEEK 3!

reFRESH Prep!

Your Workout Schedule

Your protein and carbs shouldn't be consumed together. This is a basic food combining principle that helps with digestion and nutrient assimilation.

You'll notice that we've introduced a smoothie and pureed soup. Both of which are super nutrient-dense and easier on digestion. Sense a theme here?

Your protein and carbs shouldn't be consumed together. This is a basic food combining principle that helps with digestion and nutrient assimilation.

You'll notice that we've introduced a smoothie and pureed soup. Both of which are super nutrient-dense and easier on digestion. Sense a theme here?

Become a label detective.

Whenever you shop for food (or open your pantry), take a look at the ingredient + nutrition panel and search for added sugar. This indicates any sugar that’s not naturally found food. Dates and sweet potatoes are naturally sweet. It’s the processed white stuff that’s linked to heart disease and diabetes.

For reference: 4 grams of sugar = 1 teaspoon

You want to aim for no more than 16-20 grams of added sugar each day (ideally less!).

Once you start paying attention, we bet you’ll realize you’re eating a lot more sugar than you think — especially when it’s not in the obvious form of cookies, cake, or ice cream.

Not sure how to properly read a food label? Click HERE to learn how!

What about stevia and monk fruit?

There are studies showing that sugar substitutes still spike blood sugar and leave your body wanting more sugar later in the day — i.e. cravings! We suggest avoiding them all together — especially diet sodas.

So what’s okay to consume in moderation? And what do we mean by focusing on natural sugars?

We’re asking you limit it to weekends only and stick with 2 drinks max.

Our favorite lower sugar alcohol options are:

- Tequila or vodka with club soda and lime
- White wine spritzer (1/2 dry white wine + 1/2 club soda)
- Dry European red wine (stay away from those Napa Valley cabernets)

This week, we’re sharing some of our  favorite  well rounded  make ahead lunch + dinner ideas that balance blood sugar: Curry Carrot Turkey Burgers, Garlic Ginger Fried Quinoa, Honeycrisp Apple & Golden Beet Salad, and Pantry Lentil Soup.  

We're also sharing some of our favorite "sweet treats”: Coconut Chia Pudding & Sweet Potato Brownies! 

Let's get cooking!

What about alcohol consumption?

Whenever you shop for food (or open your pantry), take a look at the ingredient + nutrition panel and search for added sugar. This indicates any sugar that’s not naturally found food. Dates and sweet potatoes are naturally sweet. It’s the processed white stuff that’s linked to heart disease and diabetes.

For reference: 4 grams of sugar = 1 teaspoon

You want to aim for no more than 16-20 grams of added sugar each day (ideally less!).

Once you start paying attention, we bet you’ll realize you’re eating a lot more sugar than you think — especially when it’s not in the obvious form of cookies, cake, or ice cream.

Not sure how to properly read a food label? Click HERE to learn how!

What about stevia and monk fruit?

There are studies showing that sugar substitutes still spike blood sugar and leave your body wanting more sugar later in the day — i.e. cravings! We suggest avoiding them all together — especially diet sodas.

So what’s okay to consume in moderation? And what do we mean by focusing on natural sugars?

We’re asking you limit it to weekends only and stick with 2 drinks max.



Our favorite lower sugar alcohol options are:



- Tequila or vodka with club soda and lime 
                                                                                - White wine spritzer (1/2 dry white wine + 1/2 club soda)                                             - Dry European red wine (stay away from those Napa Valley cabernets)

What about alcohol consumption?

This week, we’re sharing some of our  favorite  well rounded  make ahead lunch + dinner ideas that balance blood sugar: Curry Carrot Turkey Burgers, Garlic Ginger Fried Quinoa, Honeycrisp Apple & Golden Beet Salad, and Pantry Lentil Soup.  

We're also sharing some of our favorite "sweet treats”: Coconut Chia Pudding & Sweet Potato Brownies!

Let's get cooking!

These are our go-to sweet suggestions:

- Fresh Fruit (1 piece / 1 cup)
- 1/4 cup dried fruit or dates
- Drizzle maple syrup or honey
- Small sweet potato
- 1 ounce 70%+ dark chocolate

Because we know everyone loves a good energy bar for a quick breakfast or afternoon snack, our favorites are:

- Go Macro
- Lara Bars
- The YES Bar
- Purely Elizabeth
- Health Warrior Chia
- EVO Hemp
- Bearded Brothers

Our go-to sweet suggestions!

-Fresh Fruit (1 piece / 1 cup)
-1/4 cup dried fruit or dates
-Drizzle maple syrup or honey
-Small sweet potato
-1 ounce 70%+ dark chocolate

Because we know everyone loves a good energy bar for a quick breakfast or afternoon snack, our favorites are:

-Go Macro
-Lara Bars
-The YES Bar
-Purely Elizabeth
-Health Warrior Chia
-EVO Hemp
-Bearded Brothers

Our go-to sweet suggestions!

WELCOME TO WEEK 2!

Here's how to get started:

1. Check out the weekly workout schedule below, which complements each week’s #LevelUp45 mash-up classes.  We recommend sticking to the suggested class order and taking class live whenever possible.
   

2. Use the Strive for 5 digital tracker, or the downloadable tracker we’ve created for you, as a way to check in, commit, and make sure you are taking the necessary steps to become your best you! If you love it, be on the lookout for a bigger, better version coming soon :). Download the tracker HERE.

3. At the beginning of each week, be sure to download the recipes of the week below created by your nutritionists Sarah and Erin.

4. This week our favorite power duo Sarah Wragge and Erin Parekh will be live in the Facebook group on January 15 at 5:00pm (EST) to answer all your questions about building a balanced plate. We can’t wait to see all your #obéEATS!
   
   
   

Here's how to  get started:

1. Check out the weekly workout schedule below, which complements each week’s #LevelUp45 mash-up classes.  We recommend sticking to the suggested class order and taking class live whenever possible.
   

2. Use the Strive for 5 digital tracker, or the downloadable tracker we’ve created for you, as a way to check in, commit, and make sure you are taking the necessary steps to become your best you! If you love it, be on the lookout for a bigger, better version coming soon :). Download the tracker HERE.

3. At the beginning of each week, be sure to download the recipes of the week  below created by your nutritionists Sarah and Erin.

4. This week our favorite power duo Sarah Wragge and Erin Parekh will be live in the Facebook group on January 15 at 5:00pm (EST) to answer all your questions about building a balanced plate . We can’t wait to see all your #obéEATS!

The first thing we ask our clients during weekly calls is to check-in with themselves.

So, CHECK-IN with yourself!

We know you’re still getting started, but taking a moment each week to assess your progress is what makes or breaks a resolution. Based on your 2020 goals, how are you doing? What’s working? What's not? Congratulate yourself for committing and showing up (because you are!), and then adjust as needed. 

The first thing we ask our clients during weekly calls is to check-in with themselves.

So, CHECK-IN with yourself!

We know you’re still getting started, but taking a moment each week to assess your progress is what makes or breaks a resolution. Based on your 2020 goals, how are you doing? What’s working? What's not? Congratulate yourself for committing and showing up (because you are!), and then adjust as needed. 

This week we want you to: 

A properly designed plate means stabilized blood sugar + reduced cravings, and it ensures you're fueling your body correctly so you can crush your workouts and get results.

Protein + Fiber + Fat:

A properly designed plate means stabilized blood sugar + reduced cravings, and it ensures you're fueling your body correctly, so you can crush your workouts and get results. 

We suggest you aim for a plate that looks like this:
50% Non-Starchy Vegetables + Greens
15-25% Protein
10-15% Healthy Fats
5-15% Starchy Carbohydrates*

*You do not have to have a starchy carb at every meal, especially in the evening. Try swapping starchy foods for extra non-starchy veggies.

Protein + Fiber + Fat:

We also want you to start thinking about nutrient density, which simply means choosing foods with the highest amount of nutrients per calorie. Think: quinoa vs. white rice, arugula vs. iceberg lettuce, berries vs. bananas, in-season vs. out-of-season.

We find the most difficult time of day for our clients is pre-dinner snacking. Usually they end up ravenous because they did not fuel their bodies properly earlier in the day. Sound familiar? (We’re guilty of this too!)

So, to quell those fridge raids, we’re challenging you to add an afternoon mini-meal to your day.

It should include at least two of these three components: protein + fiber + fat.

Here’s what this can look like:
- Grilled chicken in romaine hearts with dijon mustard
- Raw nuts + a small piece dark chocolate
- Carrot sticks or sweet potato with almond butter
- Chia pudding + berries
- Avocado on flax crackers
- Low-sugar energy bar
- Grass-fed, organic meat sticks with cucumber
- Lunch leftovers (eat half for lunch, save half for your mini-meal)

As for our favorite snack brands, we love the following:
- Nut butter packets (Justin’s, Artisana, Wild Friends)
- Hummus (Hope, Roots, Ithaca)
- Simple Mills crackers
- Chomps meat snack sticks
- Go Raw cookies, bites, and bars
- Jackson’s Honest
- Siete Chips
- SeaSnax
- Mary’s Gone Crackers
-Lesser Evil Popcorn

The 4pm Mini-Meal:

We find the most difficult time of day for our clients is pre-dinner snacking. Usually they end up ravenous because they did not fuel their bodies properly earlier in the day. Sound familiar? (We’re guilty of this too!)

So, to quell those fridge raids, we’re challenging you to add an afternoon mini-meal to your day.

It should include at least two of these three components: protein + fiber + fat.

Here’s what this can look like:
- Grilled chicken in romaine hearts with dijon mustard
- Raw nuts + small piece dark chocolate
- Carrot sticks or sweet potato with almond butter
- Chia pudding + berries
- Avocado on flax crackers
- Low-sugar energy bar
- Grass-fed, organic meat sticks with cucumber
- Lunch leftovers (eat half for lunch, save half for your mini-meal)

As for our favorite snack brands, we love the following:
- Nut butter packets (Justin’s, Artisana, Wild Friends)
- Hummus (Hope, Roots, Ithaca)
- Simple Mills crackers
- Chomps meat sticks
- Go Raw cookies, bites, and bars
- Jackson’s Honest
- Siete Chips
- SeaSnax
- Mary’s Gone Crackers
-Lesser Evil Popcorn 

The 4pm Mini-Meal:

We know getting a balanced meal on the table can seem overwhelming in the midst of a hectic week, so we’ve compiled a list of our favorite quick and easy dinner recipes that also serve as perfect leftovers to repurpose as lunch (or your mini-meal!) — just add sautéed kale or a leafy green salad and you’re set!

Let's get cooking!

We know getting a balanced meal on the table can seem overwhelming in the midst of a hectic week, so we’ve compiled a list of our favorite quick and easy dinner recipes that also serve as perfect leftovers to repurpose as lunch (or your mini-meal!) — just add sautéed kale or a leafy green salad and you’re set!

Let's get cooking!

We suggest you aim for a plate that looks like this:
50% Non-Starchy Vegetables + Greens
15-25% Protein
10-15% Healthy Fats
5-15% Starchy Carbohydrates*

*You do not have to have a starchy carb at every meal, especially in the evening. Try swapping starchy foods for extra non-starchy veggies.

We also want you to start thinking about nutrient density, which simply means choosing foods with the highest amount of nutrients per calorie. Think: quinoa vs. white rice, arugula vs. iceberg lettuce, berries vs. bananas, in-season vs. out-of-season.

WELCOME TO WEEK 3!

Here's how to get started:

1. Check out the weekly workout schedule below, which complements each week’s #LevelUp45 mash-up classes.  We recommend sticking to the suggested class order and taking class live whenever possible.
   

2. Use the Strive for 5 digital tracker, or the downloadable tracker we’ve created for you, as a way to check in, commit, and make sure you are taking the necessary steps to become your best you! If you love it, be on the lookout for a bigger, better version coming soon :). Download the tracker HERE.

3. At the beginning of each week, be sure to download the recipes of the week below created by your nutritionists Sarah and Erin.

4. This week our favorite power duo Sarah Wragge and Erin Parekh will be live in the Facebook group on January 22 at 12:45pm (EST) to answer all your questions about building a balanced plate. We can’t wait to see all your #obéEATS!

Wow! Week three! You’ve made it past the halfway point, and, from what we can tell, you’re all crushing your goals and loving our recipes :).

It’s veggie week here at challenge HQ!  We want you to ramp it up and work on getting in as many vitamins, minerals, and antioxidants as possible (aka: plants!). 

This week we want you to: 

The easiest way to consume veggies for breakfast is by adding them to a smoothie. Download our guide for building a low-sugar smoothie, and find all of Erin’s recipes HERE.

We want you to have a smoothie for breakfast 3-4x this week. (Post in the  Facebook group to hold yourself accountable!)

Lunch could be a leafy green salad with lots of avocado and protein of choice (i.e. chicken, salmon, quinoa, chickpeas), or a hearty vegetable soup.

Dinner could be protein (i.e. turkey burger, eggs) with two cups of roasted veggies, like broccoli and cauliflower, or a big pile of sautéed kale. If you’re vegan, lentils or a big bowl of roasted veggies with hummus and hemp hearts are incredible options for a protein boost.

We’re asking you avoid grains and starches in the evening, so your body can optimally burn fat overnight. Aim for 12 hours between dinner and breakfast.

How to Properly Source Produce:

In an ideal world, we’d all be eating produce produce grown in our backyards (or at least organic produce)… but we know that’s not always possible.

So, we’re sharing our favorite resource for deciding which produce you should purchase organic and when it’s okay to opt for conventional.

Buy these organic (most pesticide residue):
- Strawberries
- Spinach
- Kale
- Nectarines
- Apples
- Grapes
- Peaches
- Cherries
- Pears
- Tomatoes
- Celery
- Potatoes
- Hot peppers

Okay to buy conventional (least amount of pesticide reside):
- Avocados
- Sweet Corn (non-GMO)
- Pineapples
- Sweet Peas (frozen)
- Onions
- Papaya
- Eggplant
- Asparagus
- Kiwis
- Cabbage
- Cauliflower
- Cantaloupes
- Broccoli
- Mushrooms
- Honeydew Melon

Visit the full EWG list HERE.

Let's get cooking!

Get ready for a veggie-filled week! Here are a few recipes to get you started.

Here's how to  get started:

1. Check out the weekly workout schedule below, which complements each week’s #LevelUp45 mash-up classes.  We recommend sticking to the suggested class order and taking class live whenever possible.
   

2. Use the Strive for 5 digital tracker, or the downloadable tracker we’ve created for you, as a way to check in, commit, and make sure you are taking the necessary steps to become your best you! If you love it, be on the lookout for a bigger, better version coming soon :). Download the tracker HERE.

3. At the beginning of each week, be sure to download the recipes of the week  below created by your nutritionists Sarah and Erin.

4. This week our favorite power duo Sarah Wragge and Erin Parekh will be live in the Facebook group on January 29 at 3:30pm (EST) to answer all your questions about building a balanced plate . We can’t wait to see all your #obéEATS!

Wow! Week three! You made it past the halfway point and, from what we can tell, you’re all crushing your goals and loving our recipes :).

It’s veggie week here at challenge HQ! We want you to ramp it up and work on getting in as many vitamins, minerals, and antioxidants as possible (aka: plants!). 

The easiest way to consume veggies for breakfast is by adding them to a smoothie. Download our guide for building a low-sugar smoothie, and find all of Erin’s recipes HERE.

We want you to have a smoothie for breakfast 3-4x this week (and post in the  Facebook group to hold yourself accountable!).

Lunch could be a leafy green salad with lots of avocado and your protein of choice (i.e. chicken, salmon, quinoa, chickpeas) or a hearty vegetable soup.

Dinner could be protein (i.e. turkey burger, eggs) with two cups of roasted veggies, like broccoli and cauliflower, or a big pile of sautéed kale. If you’re vegan, lentils or a big bowl of roasted veggies with hummus and hemp hearts are incredible options for a protein boost.

We’re asking you to avoid grains and starches in the evening, so your body can optimally burn fat overnight. Aim for 12 hours between dinner and breakfast.

How to Properly Source Produce:

In an ideal world, we’d all be eating produce grown in our backyards (or at least organic produce)… but we know that’s not always possible.

So, we’re sharing our favorite resource for deciding which produce you should purchase organic and when it’s okay to opt for conventional.

The Environmental Working Groups Dirty Dozen + Clean Fifteen:

Buy these organic (most pesticide residue):
- Strawberries
- Spinach
- Kale
- Nectarines
- Apples
- Grapes
- Peaches
- Cherries
- Pears
- Tomatoes
- Celery
- Potatoes
- Hot peppers

Okay to buy conventional (least amount of pesticide reside):
- Avocados
- Sweet Corn (non-GMO)
- Pineapple
- Sweet Peas (frozen)
- Onions
- Papaya
- Eggplant
- Asparagus
- Kiwis
- Cabbage
- Cauliflower
- Cantaloupes
- Broccoli
- Mushrooms
- Honeydew Melon

Visit the full EWG list HERE.

We had a few questions last week asking if frozen produce is just as good as fresh. The answer is YES! Frozen produce is picked at peak ripeness and is frozen almost immediately, which means little nutritional value is lost. Plus, it’s usually less expensive and it cooks faster.  All wins in our book. 

Tip: You can also typically find frozen grains, like quinoa, for rounding out a meal quickly. Just make sure to avoid any of the blends with sauces or spices as those typically contain added sugar and sodium.

Is Frozen Produce Okay?

Get ready for a veggie-filled week! Here are a few recipes to get you started.

Let's get cooking!

WELCOME TO WEEK 4!

Here's how to get started:

1. Check out the weekly workout schedule below, which complements each week’s #LevelUp45 mash-up classes.  We recommend sticking to the suggested class order and taking class live whenever possible.
   

2. Use the Strive for 5 digital tracker, or the downloadable tracker we’ve created for you, as a way to check in, commit, and make sure you are taking the necessary steps to become your best you! If you love it, be on the lookout for a bigger, better version coming soon :). Download the tracker HERE.

3. At the beginning of each week, be sure to download the recipes of the week below created by your nutritionists Sarah and Erin.

4. This week our favorite power duo Sarah Wragge and Erin Parekh will be live in the Facebook group on January 29 at 3:30pm (EST) to answer all your questions about building a balanced plate. We can’t wait to see your #obéEATS!

Can you believe it? We made it to week four of the Founding Member Challenge! 

As we coached you in week two, now is the perfect time to check-in with yourself. What’s working? What’s not? And most importantly, what can you shift to keep your goals on track? Pause. Reflect. Pivot.

Before we move into week four of the challenge, let’s recap what we’ve covered so far:

Week 1:
Drink more water (3+ liters).
Reduce or remove added sugars and packaged, processed foods.

Week 2:
Fill your plate with protein, fiber, and fat to balance blood sugar and reduce cravings.
Incorporate a 4pm mini-meal to make sure you’re not starving before you eat dinner.

Week 3:
Add extra greens to each meal.
Experiment with making smoothies.
Avoid starches and grains at dinner.

When making these slight changes, they will positively impact your health — but when combined, the synergistic effects are next level.

This week we want you to: 

Why no dairy?

- Most adults are intolerant to lactose (sugar) and/or casein (protein) found in milk.
- Grain-fed and corn-fed cows result in dairy products that contain high levels of inflammatory omega-6 fatty acids.
- Conventional dairy cows are often injected with growth hormones and antibiotics to increase milk production, which make their way into the products we consume.
- Overall, the majority of our clients find that when dairy is removed, they are less bloated and have less gas, constipation, diarrhea and acne.

Dairy Alternatives:

- Nut milks
- Hemp milk
- Coconut milk & yogurt
- Cashew cheese
- Vegan butter

A note on oat milk: Most commercial oat milks are not organic and include rapeseed oil, which is highly processed and inflammatory. We suggest avoiding oat milk unless the only ingredients are non-GMO oats, water, and salt.

If you choose to consume dairy, opt for organic, grass-fed products. Both goat's and sheep's milk are easier for the body to digest, and we also love grass-fed ghee as a butter alternative.

Reduce your meat consumption to 1x/day:

Reducing your meat intake not only ensures you’re eating more plants and fiber, but also helps decrease inflammation, as most animal proteins are fed diets of corn, grain, and soy. Think about it: if the animals are eating it, so are you!

When sourcing meat, fish, and eggs — look for words like grass-fed, wild caught, and pasture-raised. Organic is okay too but know that even organic chickens are fed an unnatural diet of grains, corn, and soy.

This is a cardinal rule for our clients. It ensures your digestion has plenty of time to process dinner before going to bed (reducing gas, bloat, and heartburn). And it means your body can spend its energy overnight for cellular repair and scrubbing away toxins instead of digesting. If you’ve stacked your calories well throughout the day, you shouldn’t be hungry this late at night, too.

Close the kitchen by 8pm!

Let's get cooking!

Get ready for some dairy-free recipes! Here are a few to get you started:

Can you believe it? We made it to week four of the Founding Member Challenge! 

As we coached you in week two, now is the perfect time to check-in with yourself. What’s working? What’s not? And most importantly, what can you shift to keep your goals on track? Pause. Reflect. Pivot.

Before we move into week four of the challenge, let’s recap what we’ve covered so far:

Week 1:
Drink more water (3+ liters).
Reduce or remove added sugars and packaged, processed foods.

Week 2:
Fill your plate with protein, fiber, and fat to balance blood sugar and reduce cravings.
Incorporate a 4pm mini-meal to make sure you’re not starving before you eat dinner.

Week 3:
Add extra greens to each meal.
Experiment with making smoothies.
Avoid starches and grains at dinner.

When making these slight changes, they will positively impact your health — but when combined, the synergistic effects are next level.

Reduce your meat consumption to 1x/day:

Reducing your meat intake not only ensures you’re eating more plants and fiber, but also helps decrease inflammation, as most animal proteins are fed diets of corn, grain, and soy. Think about it: if the animals are eating it, so are you!

When sourcing meat, fish, and eggs, look for words like grass-fed, wild-caught, and pasture-raised. Organic is okay, too, but know that even organic chickens are fed an unnatural diet of grains, corn, and soy.

This is a cardinal rule for our clients. It ensures your digestion has plenty of time to process dinner before going to bed (reducing gas, bloat, and heartburn). And it also means your body can use its energy overnight for cellular repair and scrubbing away toxins instead of digesting. Plus, if you’ve stacked your calories well throughout the day, you shouldn’t be hungry this late at night.

Close the kitchen by 8pm!

Let's get cooking!

Get ready for some dairy-free recipes! Here are a few to get you started: