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Train the CNA Trainer

October 10, 2017 | Issue 3


  







  
  

 

"Do I have to buy everything organic?"

Dirty Dozen and Clean Fifteen

The dirty dozen refers to the top 12 most contaminated and sprayed fruits and vegetables, whereas the clean 15 are the foods you are safest to eat non-organic. We know that shopping organic for all your produce can add up and put a hole in your pocket. While it is best to purchase organic, it is not always necessary when it comes to produce. You will find that most of the dirty dozen produce foods to avoid will have a thin, cellulose skin. Foods in the clean 15 often have an outer protectant shell, making it harder for the food to get contaminated.

"Goal Setting:
Creating a Goal Achievement Dashboard"

A Goal Achievement Dashboard allows you to plug your goals into a system that helps you achieve your objectives.

Purpose:
the Why
Why do you want to achieve your objective?

Vision:
the What
What will this achievement look & feel like?

Goals:
the How
What specific steps need to be taken to get to the vision?

Tactics:
Specific actions steps to achieve goals
What internal & external obstacles need to be overcome to reach each goal?

Progress Gauges:
Quanitifable benchmarks of progress
What actions need to be taken and how often, to produce tactical results?
How can these be measured?



Use these questions to create our own dashboard for personal goal achievement or managing a team project!


"The Most Efficient Workout to Burn Fat"

Resistance training (bodyweight exercises like pushups or using weights) is the key to a toned physique.  It can elevate your heart rate, giving you cardio benefits, while also providing high EPOC or "Excess Post-Exercise Oxygen Consumption" – which cardio alone does not. 

This means that your metabolism can be up and running, still burning calories, for up to 38 hours after you’ve stopped exercising! 

If you’re afraid of bulking up, not to worry – it takes a lot of dedicated hard work and targeted dieting to build big muscles.  Regularly doing a few pushups, squats and curls will do wonders for getting you toned and leaner!


  Classic Green Smoothie

  What you need:

1 cup of almond milk
1 cup of destemmed kale or spinach
1 frozen banana, chopped into chunks
1 Tbs. almond butter or peanut butter
1 Tbs. chia seeds
Pinch of ground cinnamon
1 scoop of your favorite protein powder
​2 to 3 ice cubes

Benefits of a Green Smoothie:

1. Natural Weight Loss

2. Boost Fruit & Veggie Intake

3. Increased Energy

4. Stengthens Immune System


5. Excellent Source of Antioxidants

Instructions:

Add all ingredients into a high-speed blender and blend until smooth.

Source