September 2019 – Page 4 – Optimal Fitness Skip to content
Clean Eating
Matthew Quigley

Meal Plan (Sept 16-Sept 22)

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers SmartPoints®. Healthy Meal Plan If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant […]
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Clean Eating
Matthew Quigley

Skinnytaste Meal Plan (September 9-September 15)

A free 7-day flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers SmartPoints®. It’s September, and although technically still summer, it’s getting pretty chilly in the evenings, which I am not mad about! With the cooler weather, we’ve been making lots of soups […]
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Exercise
Matthew Quigley

Back to school: The ABC’s of strength and conditioning

It’s that time of year again. Summer is winding down and kids are preparing to head back to school. Many kids have new clothes, a backpack filled with freshly sharpened pencils, and other supplies to get the year started. As our youngsters head back to school, how we think about progressing in education is how we should think about progressing strength training and injury prevention efforts for young athletes.

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Covid Protocols When Training

  • Hand sanitizer and disposable wipes are placed abundantly throughout the space for workers and customers to disinfect their hands and equipment before and after use.

 

  • Trainers are required to wash hands before and after each training session and sanitize frequently during each session.

 

  • All equipment must be sanitized between uses. No equipment shall be used by another customer or returned to the storage rack / container without being sanitized.

 

  • Clients are encouraged to use one piece of equipment at a time (e.g., limit circuit training or “super sets” with multiple pieces of equipment) in order to facilitate required sanitizing.

 

  • Clients must wear masks when entering and leaving the building.

 

  • During sessions, if a client is retrieving a piece of equipment for use, masks must be on.

 

  • While working out in their own personal workspace at a high level of intensity, clients can take the mask partially off to facilitate breathing then must put it back on. Immediately after exercising, that particular workspace must be immediately sanitized.