Fundamental Fitness Conditioning

How did you do with your water this week? 👍👌👎
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🔑THURSDAY TIP: SPICE IT UP

Here’s a quick tip for your morning drink of water!

🍋🌶Add some lemon and cayenne pepper for a nutrition boost! Both are loaded with anti-inflammatories and antioxidants.

Plus, there’s a belief that they might aid in weight loss and/or speed up your metabolism, although more studies are needed.

Start with just a little lemon juice and a sprinkle of cayenne until you know how much tartness and heat you can handle! 😋

❓Do you drink lemon water first thing in the morning? 👇👇👇

REFERENCE:
www.healthline.com/nutrition/8-benefits-of-cayenne-pepper
www.healthline.com/health/food-nutrition/benefits-of-lemon-water
www.healthline.com/health/food-nutrition/cayenne-pepper-for-weight-loss

🍤😋Sheet pan dinners make weeknight meals a breeze. Not only do they take just a couple of minutes to throw together … but cleanup is super easy.

This also makes for a great meal prep recipe – just add a starchy carb for a full meal!

Shrimp & Broccoli Sheet Pan Dinner
Serves 4

● ¼ cup (60 ml) olive oil
● 1 tsp Italian seasoning
● Sea salt & black pepper
● 1 lb (450 g) broccoli florets
● ⅛ tsp red pepper flakes
● 1½ lbs (675 g) large shrimp, tails off, peeled, and deveined

Preheat your oven to 400ºF/200ºC and prepare a baking sheet by spraying it with cooking spray.

In a medium-sized bowl, whisk together 2 Tbsp of olive oil, Italian seasoning, and 1-2 pinches (to taste) of sea salt & pepper. Add the broccoli to the bowl and mix until it’s well coated.

Spread the broccoli on the baking sheet and place in the oven for 10 minutes.

While it’s roasting, add 2 Tbsp olive oil, 1-2 pinches (to taste) of salt & pepper, and the red pepper flakes to the medium bowl. Mix well and add the shrimp, tossing until it’s coated.

Remove the broccoli from the oven and add the shrimp to the pan. Place back in the oven and cook for 10 more minutes, until the shrimp are cooked through.

Serve and enjoy!

🍤🦐Ever wonder what the difference is between “shrimp” and “prawns”?

Nothing!

Shrimp can be a fantastic (and tasty) protein choice for your meals.

🔎Check this out: a 3 oz (85 gram) serving of shrimp contains a whopping 20 grams of protein … all for just 85 tiny calories!

Not only that, but shrimp contains important minerals a lot of us have a hard time getting enough of — including iodine, which helps with thyroid and brain health.

💚Plus … one serving contains almost 50% of the recommended daily intake of selenium, which is great for your heart.

✅TIP: Wild-caught is best … if you can get it!

How often do you eat shrimp? ⬇️⬇️⬇️

REFERENCES:
www.healthline.com/nutrition/is-shrimp-healthy
www.factsjustforkids.com/food-facts/shrimp-facts-for-kids

🔥 WEEKLY CHALLENGE! 🔥

Did you know that being just 1% dehydrated can impact your energy level, performance, AND your ability to focus?

It’s true. And that’s why this week’s challenge is the REHYDRATE CHALLENGE!

💦For the record: I am talking about WATER. 😂

This week your challenge is beyond just making sure you are hydrated (drinking 8-10 glasses of water a day) … but that you REhydrate.

That means replacing water lost during workouts or time outside in the heat/wind/sun, etc.

Here are a few recommendations for rehydrating around your workouts:

● 1-2 hours before your workout, drink 15-20 oz (440-590 ml) of water.
● 15 mins before your workout, drink 8-10 oz ( 235-300 ml) water
● While you’re exercising, drink another 8 oz (235 ml) every 15 minutes.

If you’re doing an especially intense workout, weigh yourself before and after. For every pound you’ve lost, drink 16-20 oz (475-690 ml).

Outside of your workouts, when you’re out in the heat or wind, make sure you drink 2-4 cups (480-960 ml) of water every hour.

Rule of thumb: monitor the color of your urine! It should be pale yellow … but some meds and supplements can affect this!

✅Let us know if you’re joining this challenge! ⬇️⬇️⬇️

REFERENCE:
www.webmd.com/fitness-exercise/features/water-for-exercise-fitness
www.healthline.com/health/beat-the-heat

📕Books or Audio Books? 🎧

🔑THURSDAY TIP: STOP MULTITASKING

⭐Cut yourself (and your brain) some slack and stop trying to multi-task!

When you THINK you are multi-tasking … what you’re actually doing is rapidly switching between tasks.

That’s because, for almost all of us, our brains are wired to handle one task at a time.

Trying to juggle 2 or more things at one time can lead to mistakes and less efficiency.

👉Research shows that only 2.5% of people can effectively multi-task!

Instead of trying to juggle too many things at once, imagine how successful (and less stressed) we could be if we learned to focus and do just ONE THING at a time!

❓Are you a multi-tasker? ⬇️⬇️⬇️

REFERENCE
https://health.clevelandclinic.org/science-clear-multitasking-doesnt-work

This smoothie recipe is DELICIOUS and it makes a great pre- or post-workout snack.

Plus, it’s a great way to sneak some more nutrients into your picky eaters!

🍒Cherry-Banana Smoothie
Serves 1

● ½ cup (120 ml) of your favorite milk
● ½ tsp vanilla extract (optional)
● Handful of baby spinach
● ½ cup (70 g) frozen pitted cherries
● 1 medium banana
● ½ cup (115 g) plain Greek yogurt

Place the first three ingredients in a high-speed blender and blend until smooth. Add the remaining ingredients and continue to blend until well combined. If it’s too thick, add a little more milk. Serve immediately.

🍒Here’s a fun fact: Humans have been eating cherries since prehistoric times!

Fossilized cherry pits have been found in caves in both Europe and Asia.

And who can blame those cave dwellers for eating cherries? They are absolutely delicious. Plus they are good for you. 😋

Cherries are loaded with vitamin C, potassium, fiber, antioxidants, anti-inflammatories, and other plant compounds your body needs to function at its best.

This means they’re linked with lower blood pressure and better heart health. Plus, they contain compounds that can ease arthritis and gout symptoms.

Not only that, but because they contain melatonin, they can help you sleep.

💪One little-known benefit: they can also help can boost your workout recovery.

What’s your fave way to eat cherries? ⬇️⬇️⬇️

REFERENCES:
www.healthline.com/nutrition/cherries-benefits
www.mentalfloss.com/article/82858/13-sweet-facts-about-cherries

💪 WEEKLY CHALLENGE! 💪

Welcome to your DO ONE THING challenge!

We all (let’s be honest!) procrastinate about certain tasks and chores.

YOUR ASSIGNMENT: Cross ONE THING off your “to-do” list every day this week.

This can help you feel surprisingly empowered (not to mention de-stressed!).

🔥Chances are it’ll take a LOT less effort and time than you made it out to be in your head.

Some ideas:

● Organize the pile of belongings in your garage/porch/office that you walk by every day and keep meaning to tackle
● Deal with the piece of mail you weren’t sure what to do with
● Clean out your car and/or entry area
● Make the appointment you’ve been putting off
● Return your bottles and cans
● Actually drop off the box at the donation center

👉You get the point. Just get it DONE!

Won’t it feel soooo good not to have those things nagging at you every day?!