Hello my friends!
I blinked, and it’s June already. The iris and lilacs are blooming, the sun is shining, and I’m ready for some summer fun! Visiting with family last month was the perfect inspiration for me to connect with my roots, and to refresh my personal goals. So, here we go!
Personally, I am adding more activities into my daily routine that are beyond my regular fitness program. Activities such as those listed below help boost non-exercise activity thermogenesis (NEAT). In a recent study (Ostendorf et al. 2018), researchers emphasized a major finding from their research on weight loss maintainers. These folks spent significantly less time in sedentary behavior. NEAT boosting activities are relatively low in physical demand, and can be sustained for long periods of time.
Here are some suggested ways to add more movement:
- Get up and walk around your house upon awakening each day.
- Take a walk after dinner.
- Take a brief walk every time you refill your water glass.
- Walk around the grocery store before you start shopping.
- Bring your groceries into your house one bag at a time.
- Wash the car by hand.
- Walk to a co-workers desk instead of emailing or calling.
- Take the stairs instead of the elevator or escalator when possible.
- Walk in place or do alternating knees lifts during TV commercials.
- Every 30 minutes get up and move briskly for 1-3 minutes.
There are many, many more ways to add just a little more movement into the day. 😃
This month I’ve added two new video offerings to my Vimeo platform. (Opportunities to move! 😉)
- Exercise Video of the Month: Walking Knee To Chest (find it HERE)
- Glow Flow Vinyasa – Upward Facing Bow. This is a flowing vinyasa class with the opportunity to practice upward facing bow. Bridge pose is offered as an alternative.
Start your day–or finish a virtual class with me (please find my teaching schedule, and link for booking classes HERE)–with a delicious high anti-oxidant fruit smoothie. (🍊🥬 recipe👇🏼)
In closing, may the start of your summer be filled with fun activities, delicious food, and family and friends.
SPINACH – ORANGE SMOOTHIE
Spinach is a powerhouse of nutrition, including vitamins K and C, and lutein–a potent antioxidant. According to JAMA and The Journal of Nutrition, higher intakes of lutein are linked to healthier cholesterol levels and improved eye health. Adding spinach to your blender helps spinach retain the highest amounts of lutein. Cooking methods such as boiling or frying cause spinach to lose lutein, particularly the longer you cook it. Liquified greens provide the biggest anti-oxidant punch, and adding dairy fats increases solubility. This delicious spinach and orange smoothie is a perfect quick breakfast, or post workout refresher.
- 3/4 C milk, or non-dairy alternative
- 1/2 C baby spinach
- 2 T hemp seeds (hemp hearts), chia seeds, or ground flaxseed
- 1 t honey
- 1 t lime zest
- 1 medium orange, peeled
- 1 C ice cubes
Place all ingredients in a blender, and blend until smooth.
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