Fitness & Nutrition at CUP

Whole-Body Wellness for Recovery & Resilience

At Community of Understanding Peers (CUP), we believe recovery and healing go beyond emotional support — they include caring for your body, too. Balanced nutrition and gentle movement help rebuild strength, reduce stress, and support a healthier mind and spirit.

💪 Why Fitness & Nutrition Matter

Many people in recovery face:

Low energy and sleep troubles

Nutrient gaps due to poor diet during active addiction

Stress eating or appetite changes

Low motivation to move

Our programs focus on realistic, easy-to-start options — because every small step counts.

🧩 Easy Wall Pilates for Everyone

Wall Pilates is perfect for beginners or anyone with limited mobility. It uses a wall for support to improve balance, strength, and core stability.

Sample Wall Pilates Moves:
  Wall Roll Down – Stand with back against the wall, slowly roll down vertebra by vertebra, reach toward your toes, and gently roll back up.
  Wall Squat Hold – Slide down the wall into a seated squat, hold for 20–30 seconds, then rise back up. Builds leg strength.
  Wall Bridge – Lie on your back with feet pressing into the wall, lift hips gently toward the ceiling, squeeze glutes, lower back down.
  Wall Arm Presses – Stand facing the wall, press palms flat, bend elbows to gently “push-up” off the wall. Great for upper body.

Tip: Start with 5–10 minutes, 2–3 times a week — and invite a friend to join you for encouragement!

🥗 Simple, Affordable Nutrition Tips

Nutrition doesn’t have to be complicated or expensive. We share easy ways to nourish your body during recovery.

Quick Healthy Meal Ideas:
Breakfast: Oatmeal with fruit and nuts, or scrambled eggs with whole grain toast.
Lunch: Turkey or veggie wrap with fresh veggies and hummus.
Dinner: Baked chicken or beans, brown rice, and steamed veggies.
Snacks: Greek yogurt, mixed nuts, fresh fruit, or whole grain crackers with peanut butter.

Affordable Nutrition Tips:

Drink plenty of water — it helps the body heal.

Choose whole foods when possible — fresh or frozen veggies, whole grains, lean proteins.

Avoid highly processed snacks and sugary drinks when you can.

Plan simple meals ahead to prevent last-minute fast food splurges.

🌿 Wellness Together

CUP offers:
✨ Free peer-led wellness workshops
✨ Shared recipes and tips
✨ Support to help you stick with new habits — no judgment, just encouragement.

Take Your Nutrition to the next level: 

Feel free to check out this 7 Day Food Plan that also Supports you Hormones below : 

https://docs.google.com/document/d/1JiV9S46uMGy3VCFdWsJBGkPmcgdsN-hvQ6T5ozdDGUk/edit?usp=sharing

Recipe options to explore: 

https://docs.google.com/document/d/1a7gTXk7CBuIORFA9wdHFAfsUUcOrb7_i0alTNYzZNeY/edit?usp=sharing