Getwell Cookeville

07/09/2019

Timeline photos

07/08/2019

Clean out Your Kitchen!
To set yourself up for success, one of the FIRST things anyone should do is eliminate anything that will throw them off their new path.
If it’s a work-related goal, that means eliminating distractions.
If it’s a nutrition-related goal, that means getting rid of temptations.
If you’re hungry and don’t have something healthy to grab for a snack, you’re naturally going to search for the sugary foods that will satisfy that craving.
If you don’t have access to those types of foods, you’ll be a LOT more successful in the long run.
**However- you have to make sure you have healthy alternatives available! 
This week, let’s rid our kitchens of all temptations that could throw us off our game!
Your challenge this week is to CLEAN out your kitchen of all unhealthy foods.
This includes your refrigerator, pantry, and all cabinets.
Once you’re done, replace those unhealthy foods with better alternatives!
Here’s a great link in case you need a little more help with what to keep and what to toss or donate: https://buff.ly/1WQmsuK
Once you’re done, make sure to post pics of your purge!
Are you IN!? Let us know below by leaving a comment!

07/05/2019

Complete 2 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

• 30 1-arm swings (15/side)
• 20 primal crawls
• 10 x 3-5 sec hollow holds
• 5 Burpee Broad Jumps – as far as possible!
• 200 M Run

07/03/2019

Detox Kale Salad with Lemon Parsley Dressing (serves 2)

INGREDIENTS:
Detox Kale Salad:
- 1 head lacinato (dino) kale, leaves thinly sliced
- 1 head Russian red kale, leaves finely chopped
- 1/2 red bell pepper, cut into matchsticks
- 6 small radishes, thinly sliced
- 1 medium carrot, peeled and grated
- 1/2 small cucumber, peeled and thinly sliced
- 1 large ripe avocado, peeled and diced
- 9 oz. roasted beets, diced
- 1/2 raw walnut halves, chopped

Lemon-Parsley Dressing:
- 1/4 cup + 1 tablespoon avocado oil (can also use grapeseed or olive oil
- 1/4 cup fresh lemon juice (1 large lemon)
- 1 clove garlic, minced
- 1/4 cup packed fresh parsley leaves
- 2 teaspoons pure maple syrup
- 2 teaspoons stone ground mustard
- pinch of salt

INSTRUCTIONS:
-Preheat oven to 400 F. Cut off beet greens, clean beets and wrap loosely in foil. Once the oven has reached 400, add the beets and roast for 50-60 mins. Remove when done, allow to cool, and remove the skin (should come off easily). Dice beets.
- Wash the kale leaves under cold water and pat dry with a paper towel. Remove the stalks and discard. Finely chop the leaves and place in a large serving bowl.
- Add the remaining ingredients to the serving bowl and add desired amount of dressing. Toss everything together to combine.
Prepare the Lemon-Parsley Dressing:
- In a small blender or food processor, add all of the ingredients for the dressing and blend until smooth and creamy. If you don’t have a small blender, whisking the ingredients together in a bowl works well, too. [Adapted from https://buff.ly/2Y57G6T]

07/02/2019

C'mon sound off! 😃

06/25/2019

27. Need to break your coffee addiction? Try roasted dandelion root coffee. It not only tastes great, but its got cancer-fighting compounds and is loaded with vitamins. Check out the article here: https://buff.ly/2tfYqjc

06/25/2019

Teach Something New to Someone!
You’ve all heard the saying, "You learn something new everyday." But do you think this is true for everybody?
Some of us go through the same tasks everyday and find ourselves doing things that we don’t even think about. Let’s take driving for example…we start our car, put it into drive, step on the gas, and go. We don’t think it- we just do it.
Once our brain gets use to doing a skill over and over again, the less it has to work- because it has become efficient at this skill.
When we learn a new skill, however, it stimulates your brain and helps to improve your memory, cognition, and brain health.
Studies have actually shown that first-born children usually have higher IQ’s than their brothers or sisters. The research has concluded this is solely because of the time they take to teach their siblings and “show them the ropes.”
When you teach someone something, it’s a win-win for everyone.
So, this week’s challenge is to teach THREE different people something new this week.
You can teach someone a new skill or drop some knowledge bombs…but either way, when you do, it’ll benefit both of you!
Are you IN for this challenge!? Post below and let us know!
Also- come back later this week and let us know what you shared with others so we can all learn!

06/24/2019

Complete 2 rounds with proper form. Rest as needed.
Warm-up and cool down for 5-10 minutes each.

• 20 1-legged deadlift with front kick (no weight) 10/side
• 30 Reverse Crunch
• 20 Hollow Snaps
• 30 Table Top Marching Bridge 1-2
• 20 Side Plank Sn**ch 1-2

06/24/2019

Monday Challenge - Keep a Food Journal!
It can be really hard to abandon old habits, even if we have strong intentions and a desire to change.
Ever hear the phrase “What you measure, you can manage?”
It’s true- in pretty much every area of life…. and is absolutely true in regards to nutrition.
Keeping a food journal is not only a great exercise, but will help you gain insight into your eating habits and hold you accountable to what you’re putting in your body.
There’s no judgment in a journal, just facts. Once you’ve recorded everything, you can analyze it and make changes for the future.
Keeping a journal may seem tedious at first, but I challenge you to try and take notes about what you eat this week.
Journaling tips:
• Write down what time of day you’re eating (and drinking)
• Make sure to include portion sizes (estimate the best you can)
• Write down the emotions you’re feeling before, during, & after you eat
• Write down EVERYTHING that goes into your mouth- even if it’s just one M&M
You might be surprised about what you’ll learn… and if nothing else, it will make you more aware of the quality and quantity of food that you’re eating.
Are you IN for Food Journaling every day this week? If you are, commit in a comment bellow!

06/24/2019

Legend Jim Rohn says “You are the average of the five people you spend the most time with.” Think about your top 5…. are they positive, supportive, fun, and live a healthy lifestyle? If not, chances are pretty good that you won’t either. Choose your top 5 very carefully!

06/23/2019

Damn Delicious | Quality Online Butcher - Scottish Online Butcher, Order Meat Online

Baked Honey Mustard Chicken 😋 (serves 8)

INGREDIENTS:
- 3 tablespoons Dijon mustard
- 3 tablespoon whole grain mustard
- 3 tablespoons honey, or more, to taste
- 2 tablespoons chicken stock, or more, to taste
- 1 tablespoon olive oil
- 3 sprigs rosemary

For the mustard rub:
- 1 tablespoon olive
- 1 tablespoon whole grain mustard
- Kosher salt and freshly ground black pepper, to taste
- 8 bone-in, skin-on chicken thighs

INSTRUCTIONS:
- Preheat oven to 400 degrees F.
- To make the mustard rub, combine olive oil and whole grain mustard in a small bowl; season with salt and pepper, to taste. Using your fingers or a brush, work the mustard rub onto both sides of the chicken.
- In a large bowl, whisk together Dijon mustard, whole grain mustard, honey and chicken stock. Add more chicken stock as needed until desired consistency is reached; set aside.
- Heat olive oil in a large oven-proof skillet over medium high heat. Add chicken, skin-side down, and sear both sides until golden brown, about 2-3 minutes per side. - Add mustard mixture and sprinkle with rosemary.
- Place into oven and roast until completely cooked through, reaching an internal temperature of 175 degrees F, about 25-30 minutes.
- Serve immediately. [Credit: https://buff.ly/20Xodck]

Award Winning Online Butcher specialising in 28 day traditionally hung grass fed Aberdeen Angus Beef and Scottish Lamb from our own farm. Free home delivery nationwide.

06/23/2019

C'mon engage with us. Share! 😀

06/21/2019

Stress Management Workshop: This Saturday at 2:30PM at Custom Fitness Solutions. Stress affects your ability to maintain a healthy lifestyle. Come learn and share with us! 210 Rotary Centennial Drive, Cookeville, TN >>> https://buff.ly/2FpJc0Q 931-526-6092

04/25/2019

Cookeville Strong by Zumba
Cookeville Strong by Zumba

04/25/2019

08/21/2018

Poundfit its waiting for you!

06/18/2018

Yes, it's true the radio show is no more... Stay tuned we are going to a podcast version of the show with a complete archive of past radio shows!

12/18/2017

Getwell Cookeville added a button to help you learn more about them.

Getwell Cookeville added a button to help you learn more about them.

12/15/2017

We are here for you

We are here for you

12/15/2017

Stop Pretending & Start Training

Stop Pretending & Start Training

12/12/2017

We are here to help you achieve your goals

We are here to help you achieve your goals

12/11/2017

12/11/2017

Workshop:
Saturday February 03, 2018: 10:00am -BioHacking Workshop

Book now 931-526-6092 - Bring a friend - No charge - Open to the public

12/11/2017

Workshop:
Saturday January 27, 2018: 10:00am - Supplements Workshop

Book now 931-526-6092 - Bring a friend - No charge - Open to the public

12/11/2017

Workshop:

CANCELLED - TO BE RESCHEDULED

- Age Related Muscle Loss Workshop

Book now 931-526-6092 - Bring a friend - No charge - Open to the public

12/11/2017

Workshop:
Saturday January 13, 2018: 10:00am - DETOX Workshop

Book now 931-526-6092 - Bring a friend - No charge - Open to the public

12/11/2017

Workshop:
Saturday January 06, 2018: 10:00am - SUGAR - The Bitter Truth

Book now 931-526-6092 - Bring a friend - No charge - Open to the public

08/25/2017

The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain

Great book!

“Dr. Gundry is a true trailblazer, always at the forefront of scientific knowledge. The Plant Paradox shows the world what pioneer thinking is about and is a must-read book for anyone interested in being as healthy as nature has designed them to be.” —Alejandro Junger MD, New Yo...

07/04/2017

Iced Keto Coffee

Iced Keto Coffee