Athletic Result

04/01/2021

❓What’s your daily intention today? Let me know below 👇

⭐ Here’s a tip for keeping it in mind all day long ...

👉🏾 Every time you eat, take 1-2 minutes to remind yourself of the intention you’ve set as part of this week’s challenge.

✅Then, take a moment to reflect (without judgment) on how you’re doing, and if necessary get back on-track!

03/26/2021

🤷🏾‍♀️❓Just for fun: Which one do you choose?

Laundry or Vacuum

03/25/2021

👟❓How are you doing with getting 5,000 steps every day this week? Let me know below 👇👇

If you don’t have a pedometer or activity tracker (and even if you do), here’s a quick way to hit your # of steps:

🚶🏾‍♂️🚶🏾‍♀️Go for a quick 15-20 minute walk BOTH midmorning and midafternoon. Most of us walk around 3-4 mph (4.5 to 6.5 kph). That should get you to the right number!

✅ Another great way to sneak in the walks at work is to take a “walking” meeting with a coworker …

🤩And if you’re working from home, you can stay plugged in by taking your phone with you.

03/24/2021

⭐This super-powered scrambled eggs is a twist on a classic dish ready in just 15 minutes flat for a speedy supper or a snack

½ garlic clove , finely chopped
100g spinach leaves
4 large eggs
50ml coconut milk
2 tsp grated turmeric
2 slices sourdough bread , toasted
STEP 1
Put the coconut oil in a non-stick pan over a medium heat. Lightly fry the garlic, add the spinach leaves and wilt for a few mins – add a splash of water if they stick.
STEP 2
Whisk the eggs with the coconut milk and turmeric. Season well. Add to the pan with the spinach and stir continuously for 5-8 mins until the scrambled eggs are at the desired consistency. Serve on slices of toasted sourdough.

03/23/2021

🥗 FOOD OF THE WEEK – TURMERIC 🥗

👉Are you a turmeric fan?

🍜 It’s been a popular spice in Indian and Asian food for centuries, but it has become a global favorite over the past few years.

🎯Turmeric gets its health benefits from its main active ingredient, curcumin, which is LOADED with antioxidants and is believed to have anti-inflammatory properties. (and it’s even great for some pets, also!)

🧡Researchers believe that chronic inflammation plays a significant role in all sorts of chronic diseases, from heart disease to cancer.

✅ Plus, curcumin is believed to boost your brain function, ease arthritis pain, and even help with depression.

🍵Turmeric adds a rich flavor to recipes and even has found its way into yummy turmeric lattes! Add it to chilis, stews, and stir-fries for an exotic flavor.

⁉️Have you had any lately!?

REFERENCE:

Turmeric is an old Indian spice with a powerful medicinal compound called Curcumin. Here are the top 10 health benefits of turmeric/curcumin.

03/22/2021

🔥📢 WEEKLY CHALLENGE! 📢🔥

Do you know how many steps you take on average every day?

This week’s challenge will help jumpstart your fitness AND rev up your metabolism!

🚶🏾‍♂️Your Challenge: walk at least 5,000 steps every day, which is about 2 miles depending on how long your stride is.

👟Getting 5,000 steps is a good baseline number for boosting your activity level out of the “sedentary” zone, especially if you have a desk job or you’re just getting back into fitness.

This is important for a LOT of reasons, because being sedentary is linked with all sorts of issues.

⚡Plus, ramping up your steps also helps you boost your NEAT – your non-exercise activity thermogenesis, which are the calories you burn doing daily activities (vs during workouts). It’s a major player in your body’s fuel burn each day!

You can use an activity tracker, a pedometer, or even your smartphone to track your steps.

✅It doesn’t matter HOW or WHERE you get your steps – you can even march in place if you have to. The point is to move those legs and be active!

👉🏾NOTE: If you’re like me and have an active job that makes racking up big step numbers easy every day, challenge yourself by setting a new goal!

Will you join me? What’s YOUR step goal each day this week?

Let me know below👇🏾👇🏾

REFERENCE:

Do you know how many steps you average each day? If you can rattle off the answer without even checking your watch, you’re not alone. Thanks in part to fitness trackers, many of us know exactly how many steps we’re clocking each day.

03/19/2021

☕🍵🥤Water … coffee … tea ….juice....soda....beer....wine?

03/18/2021

❓What’s your favorite eco-friendly cleaning hack?

⭐ Here’s a quick one: Have you ever noticed how many disposable cleaning cloths, dusters, mops, and other items are for sale in the stores?

🌍They might be convenient … but they are NOT very eco-friendly.

This week’s tip is about going back to basics – plus, it will help you (re)organize and declutter.

👕 Sort out your old clothes (Especially t-shirts and socks!) and your towels.

✂ Cut them up to create a stockpile of cleaning rags!

You’ll be putting those old clothes to use AND help cut back on your household contribution to the waste stream.

💡PLUS … you might find that those old socks/shirts do an even better job than the disposable products!

👉Have you ever done this before?

03/17/2021

👩🏾‍🍳🥦This is a simple broccoli and cucumber salad recipe that makes a surprising side dish. It’s good with broiled salmon or roasted chicken! (Or really any main course.)

🥗You will LOVE the dressing – you can use it on hot or cold foods, and it even makes a great last-minute addition to any stir fry.

BROCCOLI & CUCUMBER SALAD
(Makes 4 servings)

DRESSING:
¼ cup (65 grams) natural peanut butter
1 Tbsp soy sauce
2 tsp honey or maple syrup
½ tsp ground ginger (or 2 tsps fresh grated ginger)
2 tsp apple cider vinegar
2 Tbsp warm water, to thin dressing
(OPTIONAL: a dash of sriracha or hot sauce)

SALAD:
1 lb broccoli florets, cut into bite-size pieces
2 small seedless cucumbers, thinly sliced
2 tbsp extra-virgin olive oil
Salt and pepper, to taste
2 tbsp dried cranberries

TO MAKE THE DRESSING: Place all the dressing ingredients into a mason jar and shake well to incorporate. (This will keep for a week in the refrigerator).

TO MAKE THE SALAD: combine the broccoli and cucumbers in a medium bowl. Add the olive oil, salt and pepper, and toss well to combine.

Place the salad on a platter and spoon the peanut dressing over it. Top with cranberries and serve

03/16/2021

🥦 FOOD OF THE WEEK – BROCCOLI 🥦

🎉 They’re great raw, steamed, roasted, in salad, in soup, … and the list is endless!

💚 These little green “tree stalks” are packed with vitamins, minerals, and antioxidants your body loves!

👏 Broccoli is believed to help protect you from cancer, can help control blood sugar, and supports healthy digestion.

🧠💪 PLUS … broccoli supports the function of your brain and immune system, is good for your heart, and also keeps your bones and joints strong!

⁉️ When’s the last time you had some broccoli!?

REFERENCE:
www.healthline.com/nutrition/benefits-of-brocco

03/12/2021

💧💧How are you doing with your Water Challenge this week!? Let me know below 👇👇

🔑On a side note: Did you know you can get an ADDED boost of hydration from food – especially veggies and fruits?

Here are a few great options:
🍉Watermelon – 92% water (other melons, like cantaloupe and honeydew, have almost as much)
🍓Strawberries – 91% water
🍊Oranges – 88% water
🥒Lettuce, celery, and cucumber – 95% water

It all counts! Cool, right?

Don’t forget to let us know how you’re doing with your water challenge :)

REFERENCE:

Drinking enough water is important, but that's not the only thing you can do to stay hydrated. Here are 19 water-rich foods that are super hydrating.

03/11/2021

🍌🍉Sometimes you just want a sweet, cool, and refreshing treat. I’ve got a healthy one for you today.

It contains NO added sugars and will appeal to kids and grown-ups alike!

⭐The trick to freezing this so it doesn’t contain any ice crystals is to get as much air as possible out of the container!

Try using a 500 ml (about 2 cups) container. Or, freeze smaller amounts in an ice cube tray – and cover it securely with freezer-proof wrap.

WATERMELON BANANA SORBET
(makes 2 servings)

1 cup (155 grams) cubed watermelon
1 large banana, cut into chunks and frozen
½ tsp fresh lime juice

Place all the ingredients in a high-speed blender or food processor and pulse until smooth. Scrape into a container and cover. Freeze for at least 2-3 hours and serve!