Beetroot Hummus Follow along for weekly recipes

Alternating shoulder press Stand in a comfortable stance with feet about hip width apart. Hold dumbbells over your shoulders and palms facing each other, press one dumbbell all the way over your head and lower it under control back to the starting position. Make sure to keep your forearm as vertical as possible and repeat with the other arm. Keep your posture proud with shoulders away from your ears. Breathe out as you press the dumbbell overhead and breathe in as you lower the dumbbell back to your shoulders.   Keep your ribs over your pelvis in good alignment throughout. Do not let your ribs flare.

What are some of the top foods I can eat for more energy?   The best diet for more energy has a few components, but it boils down to this:   1. A healthy balanced diet focused on whole foods: fruits and vegetables, lean proteins, complex carbs, whole grains, and healthy fats 2. Limiting added sugars and processed foods. 3. Eating throughout the day at regular intervals and not undereating or overeating. 4. Limiting alcohol 5. Staying hydrated When you need a lot of energy during the day, what are your go-to foods?

The thoracic spine opener series is a great mobility exercise for the spine!   Like down on your side with your shoulders, knees and hips stacked. Your knees should be at hip height.   Use a pillow or yoga block underneath your head to prevent neck tension.   Use your bottom hand to hold your knees in place. They should not move.   Hug your ribs with the top hand and pull gently as you rotate the torso while you breathe out. Try to bring your shoulder blade to the ground. Breathe in to return to the starting position and repeat.   Next, put your top hand behind your head as you rotate the torso while you breathe out. Try to bring your shoulder blade to the ground. Breathe in to return to the starting position and repeat.   Next, repeat the movement with your arm straight out in front of you.

Orange chicken Follow along for weekly recipes

PB-Oat Energy Bites These fiber-rich sweet treats are a simple homemade version of some of the whole food energy bars on the market. They’re great for a grab-and-go quick snack – but watch your portion sizes because:   1)      They are crave-worthy and 2)      They add up fast calorie-wise (each ball = about 75 cals)   PB-Oat Energy Bites (Makes 12 “bites”)   ●       ¾ cup (90 g) chopped Medjool dates ●       ½ cup (40 g) rolled oats ●       ¼ cup (64 g) natural peanut butter   Soak the dates in a small bowl of hot water for about 10 minutes. Drain. Combine the dates, oats, and peanut butter in a food processor and process until smooth. Roll by tablespoons into 12 balls. Place in the fridge for 15 minutes to harden before eating.   These will keep (refrigerated) for a week … if they last that long!

Salmon Couscous Salad Follow along for weekly recipes

The plank is a great isometric full body exercise.   Place your elbows directly under your shoulders and prop yourself on your elbows, walk your feet back 1 at a time into the plank position.   Keep a neutral spine and keep your head aligned with the spine. Do not let your head hang or your chin poke out. Keep tall posture with your shoulders away from your ears.   Keep your body braced - Push your toes/feet and forearms into ground and engage the muscles in your legs, glutes, abdominals, lower and upper back to hold a strong and stable plank position.   Hold the position.

Could my nightly glass of wine be making me tired the next day? In a word: yes! 1. Alcohol might help you feel relaxed at night, and even make you feel drowsy. But it can interfere with a good night of sleep. 2. Hours after you drink it, alcohol can raise the levels of stress hormones in your body, boosting your heart rate and revving up your body, making you wake up. 3. Drinking alcohol can also contribute to sleep apnea and other breathing problems by making your throat muscles more relaxed when you sleep … plus, it can make you have to get up to go to the bathroom during the night. Just a little FYI to help you make more informed decisions in the future! 🍷 REFERENCE: www.health.harvard.edu/mind-and-mood/alcohol-and-fatigue

Band Pull Apart – Palms Up The band pull apart is a great exercise for your posture. Stand in a comfortable stance, feet about hip width apart, soft knees. Extend your arms in front of you at shoulder height and hold a band in both hands with your palms up. Pull your arms apart to the sides and bring the band to your chest by engaging your upper back muscles. Return arms to the center and repeat the exercise, keeping your palms up at all times. Breathe out through the mouth as you pull the band apart and in through the mouth as you return your arms to center