December is here!

Welcome!
Well Fitty Family, here I am writing the last blog of 2024! Can you believe it?! It's been an incredible year here at Innovate Towers. In no particular order, my three highlights just have to be:

• Launching the "life changing" (client quote, not my words) 12 week nutrition programme which has helped over 70 of you re-evaluate your nutritional habits already!
• Coaching you lot through a wonderful 686 sessions and having a lot of fun with it, as ever apologies for the dance moves and singing!
• Seeing the growth in our fitty family and the strength, fitness and health improvements you all make week after week, it is inspiring! 

Christmas Party!
We're on countdown to Saturday 7th (this Saturday!) for the big Christmas Party at The Pavillions of Harrogate. It's going to be a great night and we can't wait to celebrate with you. Just a reminder that it's 7pm for Dinner at 8pm.

Forward Planning for 2025 Success
Now that the party season has kicked off (woop!), it's time to consider how you'll continue to reach your goals in 2025, especially after a bit of indulgence or a break. Being organised will make sure you're mobilised to start the New Year on the right track for success and consider the nutrition coaching programs which restart on 6th January. Speak to Kate with any questions!

Home Cooking for Success
Research from PubMed Central, 17th Aug 2017, has found that people who eat meals cooked from scratch, more than five times per week, are 28% less likely to be overweight and 24% less likely to have excess body fat. It doesn't have to be complicated, so lets look at two simple changes that can help you plan and look forward to meals that will keep you on track with your goals for most days of the week.

1. Add (Don’t remove) Quality Carbs
Eating fibre-rich complex carbs helps you stay fuller, and balance your blood sugar. Great additions to your meals are fibre-loaded carb sources such as lentils, quinoa, and beans. If you're in a hurry, look out for these in tins/cans and jars.

How about mastering the healthy sandwich? Check out the tasty panini recipe below. 

2. Load Up On Protein
Whether it’s chicken, tofu, lentils, eggs, or fish, adding protein ensures your body gets the nutrients it needs for muscle repair and overall health.

Panini Power!
All too often, lunch is a quick grabbed meal that can undo hours of hard work. When you really fancy a sandwich, and are time-limited, this is a great option. All hail the panini!
This will satisfy you while filling you up with more than 30 grams of protein. You  can prep this in five minutes and it's super portable.

Ingredients
2 slices of bread (more than 4 grams of fibre per slice)
1 cooked chicken breast, thinly sliced
2 slices tomato
4 thin slices avocado
Small handful fresh basil leaves
1 tbsp. mustard
1 tsp. balsamic vinegar
½ tsp. extra virgin olive oil
Seasoning of your choice
Butter (optional)

Instructions
Mix the mustard, balsamic vinegar, and ½ tsp. of olive oil with the chicken and season well.
Assemble the sandwich. On one side of each slice of bread, spread the butter. On the non-butter side, spread the mustard mixture. Layer the avocado slices, then the tomato, then the chicken slices, and finally, the basil leaves.
Top with the other slice of bread.
Place the sandwich on a grill pan and press down firmly, cook for about 2-3 minutes per side. Alternatively, air fry for 2 minutes each side or until crisp.
Macros per serving
390 calories
34g protein
32g carbs
14g fat

Christmas Opening Hours
The gym will close on Christmas Day, Boxing Day and New Year's Day.

Closing Wishes
It just remains for me to sign off by saying that myself and the team at Innovate wish all our clients a very healthy and Happy Christmas. We cannot wait to welcome you back in the New Year to do what we do best #Be More