Aretas Performance Connects Vol. 17 | The Art of a Healthy Holiday

In partnership with

Happy Labor Day!

As the long weekend of rest

and celebration winds down and school routines start up, it's a great time to think about transitioning back into your normal rhythm. Staying healthy doesn't have to mean sacrificing the fun, so here are a few simple tips to help you enjoy the day mindfully.

Healthy Holiday Tips

• Prioritize Recovery: This is your weekend to relax. Prioritizing rest helps reduce stress and supports your body's ability to recover from your training week. Don't feel guilty about sleeping in!

• Eat Your Veggies (and Fruits!): Holiday barbecues are filled with delicious food, so be sure to get some healthy fiber in along with your brats. Filling up on fruits and vegetables helps support your gut health and keeps you feeling full. Bonus points if you add sauerkraut to your brat!

• Stay Active: You don't need a formal workout to stay active. Take a long walk, play a game of catch, or simply get up and move around during the day.

• Stay Hydrated: With all the food and fun, it's easy to forget to drink water. Keep a bottle handy and stay hydrated throughout the day to support your energy levels and digestion.

• Choose Your Drinks Wisely: If you choose to drink alcohol, be mindful of drinks with a lot of added sugar. Opt for lighter options or sparkling water with a squeeze of citrus to cut down on sugar intake.

• Don't Skip Meals: Thinking that you'll "save up" calories for a big meal later often leads to overeating. Instead, eat a balanced breakfast and a light lunch to help you manage your hunger and make better choices throughout the day.

• Mindfulness over Restriction: This is a holiday, and it's okay to indulge a bit! Just do what you can to eat mindfully, get movement in, and enjoy the day with family and friends. A single day of overindulgence won't derail your long-term progress.

Need a quick dip for all those veggies you're going to eat? Try this quick & healthy dip!

This recipe is quick to make and tastes even better after the flavors have a chance to meld in the fridge.

Ingredients:

• 1 cup cottage cheese

• 2-3 oz cream cheese, softened

• 1/4 cup chopped fresh dill (or more, to taste)

• 1 tbsp finely minced onion or 1 tsp onion powder

• 1/2 tsp garlic powder

• 1/2 tsp salt

• 1/4 tsp black pepper

• 1 tbsp fresh chopped chives or parsley (optional, for extra flavor)

Instructions:

1. Make the base: In a food processor or blender, combine the cottage cheese and the softened cream cheese. Blend until the mixture is completely smooth and creamy, scraping down the sides as needed.

2. Add the flavors: Transfer the creamy base to a bowl. Gently stir in the fresh dill, minced onion (or onion powder), garlic powder, salt, pepper, and any optional herbs you'd like to use.

3. Chill: For the best flavor, cover the bowl and place it in the refrigerator for at least 30 minutes. This allows the fresh dill and other seasonings to fully infuse the dip.

Serve with your favorite vegetables, crackers, or pretzels. Enjoy!

We hope you have a safe and healthy holiday.

In Excellence,

The Aretas Performance Team

Need to book with your coach?

• Click here to book with Mitch Sadowsky, Head Performance Coach & Golf Fitness Specialist.

• Click here to book with Laura Sadowsky, Director of Women’s Performance & Nutrition Coach.

• Click here to book with Drake Sutton, Head Performance Coach & Athletic Development Expert.

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