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OHP Trainers
Brian Waldo MS CPT CSCS, FNS, CES
Certifed Personal Trainer
Certified Strength and Conditioning Coach
Certified Fitness Nutrition Specialist
Certified Corrective Exercise Specialist
Certified Weight Loss Specialist
MAT-Jump Start Certified
TFW Certified
612-251-5142
Jonathon Nolan, BS, CPT, WLS
Certified Personal Trainer
TFW Certified
Certified Weight Loss Speicialist
Performance, Enhancement Speicialist

651-968-6345

Mike Baumrucker, NASM-CPT
Certified Personal Trainer

Theresa Behnke, RYT
Yoga Instructor
Carrie McAlpin
Yoga Instructpr

Emily Stevenson, RYT
Yoga Instructor
Angela Willard, RYS
Yoga Instructor

Optimal Health & Performance, LLC
Two Service Locations:
OHP\Training for Warriors East Metro
Cottage Grove, MN
Renegade Fitness-Eagan, MN
,
612-251-5142
www.optimalhealthperformance.com


Critical Links!
Take the 24 Day Challenge!-Click Picture for Details
What is Training For Warriors?

TFW is an international movement!  Join the resistance against heart disease, obestiy, diabeties and aging.   This program operates at over 200 gyms world wide each day.  Over 10,000 people do our workouts daily!  You should expect:

1) Your commitment to success

2) Pushing your limits in a safe manner

3) Being educated on nutrition and exercise

4) Working together toward a long term goal

5) Motivation

6) Results!

If you need any of these things call me today!

See the website for schedules in Cottage Grove and Eagan.

Magazine Headlines
East Metro
Transformation

Our next "8 Week Warrior Transformation Class" is starting on May 1st, 2017. As many of you know this is a great opportunity for anyone to get started on a lifestyle transformation. This class provides everything one needs to build muscle, burn fat and feel great! Please tell people you know in the Cottage Grove, MN area that may be looking to commit to a change in lifestyle. Send them this newsletter and and they can connect through this link https://ohptfw.leadpages.co/east-metro-8-week-transformation/
Renegade Fitness
Affiliates with TFW!
Renegade Fitness is now an affiliate with the world renowned “Training for Warriors System”. This system founded by Martin Rooney. This program is designed to meet all fitness levels and coach them up! What we love about the philosophy is that at a time when exercise is scary for most people, the Training for Warriors system will guide them to success. So what is TFW?

Training For Warriors isn’t just a workout program, it is a global movement.

The TFW system began as a fitness program originally created for some of the best combat athletes in the world more than 18 years ago. Today, the training methods of the TFW system can benefit anyone looking to lose fat, build muscle and feel good. TFW is taught by a global network of affiliated coaches and trainers that run the TFW system at licensed TFW locations. Now with over 275 affiliate locations in 30 countries, thousands of people per day are using the TFW system to bring his or her fitness to another level in order to fight this battle called life.

Whatever your current fitness level, TFW can help you. Even though TFW once increased the performance and self-esteem of the world’s top athletes, anyone can benefit from the TFW system. At TFW we believe you are a warrior too. TFW defines a warrior as anyone prepared to work hard, develop oneself and take on his or her particular challenges in life. The fun and exciting workouts of the TFW system are designed to help you develop the muscular strength and mental fortitude needed to take on those challenges and reach your fitness goals.

Any gym can have equipment and offer workouts. What separates the TFW system from other training programs is its culture. Although TFW encompasses signature warmups, speed training, strength training, endurance training, flexibility work and nutrition all based on a comprehensive evaluation process, the most important component of the system is its motivational approach and family environment. At TFW, we know if you don’t have fun and enjoy the training, you won’t do it. TFW is not designed as a sport or competition, but focuses on you competing against and bettering your body, mind and spirit.

Adding this program to the facility will mean additional class offerings and expansion of the service model over time. We believe in the mission of saving and changing lives and need your help to do it!

We are launching our “8 WEEK TRANSFORMATION” program at the TFW- Renegade location. Who do you know that has mentioned a desire to lose weight, get stronger or just simply feel better? This program is designed to deliver on all accounts. Please send\forward this link: https://ohptfw.lpages.co/tfw-renegade-8-week-transformation/

We hope you can help us spread the mission and start having fun with our new system as it grows and develops in the Eagan!

Drink your way thin?

If you’ve been interested in fitness and health for more than a minute, then you know by now how important drinking plenty of water is for getting your body into top shape.

But do you drink enough water? And is it really going to impact your results?

Why Water Matters

Your body is made up of 60% water, which is incredible when you stop and really think about this fact. All day long you are constantly losing water by sweating and going to the bathroom – and this water must be replenished in order to keep your body is healthy, working order.

Many health authorities believe in the 8x8 theory: drink 8 (8oz) glasses of water throughout the day, or roughly half a gallon. However, a growing sector of fitness and health professionals are speaking out against this theory, stating that it is simply too little to keep you properly hydrated.

Those behind the movement to drink more than 8x8 per day are stating that the only way to truly stay hydrated is by sipping on water constantly throughout the day, and by making the effort to drink water when one doesn’t feel the signs of thirst.

Studies have come out that seem to prove that drinking more water throughout the day leads to better brain functioning, fewer headaches and physical performance.

Conversely, when you are operating in a state of mild dehydration you will experience diminished brain functioning, more frequent headaches and a decline in physical performance.

Does More Water = More Fat Loss?

Yes, it is quite likely that drinking more water will facilitate faster fat loss results. This is primarily due to two factors:

1. An increase in metabolism: Studies show that drinking water temporarily boosts metabolism for an hour or so. Drinking cold water will spike your metabolism even higher. This means more calories burned, and more pounds lost.

2. A reduction in appetite: Staying properly hydrated helps to reduce dehydration signs that are often mistaken for hunger. It is also a viable strategy to drink a full glass of water immediately before a meal in order to reduce the calorie intake of that meal, leading to lower overall calorie intake for the day.

Hydration and Health

Staying hydrated is going to help you lose fat quicker, but that’s not the only benefit that you will experience. The following are all health improvements that you have to look forward to when drinking water throughout your day:

  • Lower Risk of Cancer
  • Reduction in Constipation
  • Decreased Risk of Kidney Stones
  • Healthier Skin and Less Acne

It’s clear that drinking water throughout the day is an important part of being healthy and reaching your fitness goals. One of the best ways to make sure that you meet your hydration goals is to keep a large water bottle with you at all times, and to refill it every time that it is empty.

I’m here to help you reach your fitness and fat loss goals! If you are not yet one of my beloved clients, and you are struggling to meet your fitness and fat loss goals, then give me a call or reply to this email.

I can’t wait to work with you!

Chicken and Asparagus Stir Fry

It doesn’t get healthier than this! If most of your meals contained the fiber and protein of this meal, then you’d be living life in the body of your dreams. It’s very possible- it’s just a matter of changing your eating habits. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 2 tablespoons olive oil
  • 3 cloves Garlic, minced
  • 1 tablespoon ginger, minced
  • 2 boneless, skinless chicken breasts, cut into ½ inch strips
  • ¼ cup raw cashews
  • ½ red bell pepper
  • 4 Green Onions
  • 1 bunch Asparagus
  • ½ cup chicken broth
  • 1 tablespoon lemon juice
  • 1 tablespoon Chia Seeds
  • dash of salt and pepper

Instructions

  1. Place a large skillet over high heat. Add half of the olive oil. Once hot, add the garlic, ginger, chicken pieces and cashews. Cook for 4-5 minutes, until the chicken is cooked through. Remove the chicken mixture from the skillet and set aside on a clean plate.
  2. Add the remaining oil to the hot skillet. Add the bell peppers, onions and asparagus and cook for 3 minutes. Add the chicken broth to the skillet and cook for another 2 minutes.
  3. Return the chicken mixture to the skillet and combine with the veggies. Stir in the lemon juice, chia seeds and a dash of sea salt and black pepper. Enjoy!

Nutritional Analysis

One serving equals: 346 calories, 12g fat, 30g carbohydrate, 168mg sodium, 2g sugar, 4g fiber, and 22g protein.

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Call for more information at 612-251-5142