Enhance PT

🔥 WEEKLY CHALLENGE! 🔥

Welcome to your STOP Challenge!
Because the Enhance PT team is indeed "stopping" for a week of rest from 21/09 to 26/09 this particular challenge seemed to be a good choice!

This week we’re going to take a quick dip into mindfulness by using a technique called “STOP” 2-3 times a day.

✅The STOP technique is a 4-step mental checklist that takes less than a minute to do – but it can pay off in less stress, more awareness, and an added sense of being “in the moment” vs. being caught up in your thoughts (or on your phone).

Here’s how to do it:

● Stop what you are doing
● Take a few breaths to centre yourself & become more present
● Observe yourself without judgement: emotions, thoughts, & physical sensations
● Proceed with greater awareness

While you’re in observer mode, try not to get too caught up in what it all means.

Instead, simply take a step back and note what’s going on. (Is the room cold? Are your shoulders tense? Are you feeling content or worried? etc.)

You might find that this technique helps you be more intentional about how you respond to what’s happening around you.

Aim for 2-3 “STOP” breaks every day this week.

❓Will you be joining this challenge? Let us know in the comments.👇

🩵💙 Happy Father's Day to all of our Father's and Father figures in our Enhance PT family 🩵💙

Yep - it's bad pun Friday! 😃
Hope you're keeping cool today! M x

This or that challenge - you must choose one!

Bad haircut or bad dye job?

🐛🦋🌱Spring has arrived!! 🐞🪻
There are signs everywhere that spring is definitely here.
I've attached some photos that I shot a few days ago just around the house of what spring looks like at Mount Glorious. The citrus trees are in blossom, the avocado is thriving, the native orchids are going gang busters, the staghorns are looking amazing, and the danger noodles are on the move! 🐍🐍

What does spring look like at your place? Post a photo and share!

Your photo might be:
👉 a wardrobe (spring clean)
👉 a plant or tree in blossom
👉 your shoes (because you're getting active again)
👉 a fruit salad (because you're turning over a new leaf for spring healthy eating)
🐞The possibilities are endless! Please don't let my mountain spring photos from the bush get lonely and add a photo of your own 😎 M x

Happy Friday everyone 😎 M x

Do you do meal prep -
yes, no, sometimes?

🥬 This recipe – which includes this week’s food of the week, walnuts – makes two heaped servings as a main dish salad or four side dishes.

It’s light, satisfying, and is a TERRIFIC make-ahead lunch.

✅TIP: You can easily leave out the chicken to turn this into a vegetarian meal.

🍓Chicken & Spinach Salad with Walnuts & Goat Cheese 🍓
(2 main dishes, 4 side dish servings)

● 1½ Tbsp extra-virgin olive oil
● 1 Tbsp balsamic vinegar
● ¼ tsp sea salt
● ¼ tsp ground pepper
● 1 Tbsp finely chopped red onion
● 6 cups (180 grams) baby spinach
● 6 oz. (170 grams) cooked, shredded chicken
● 1 cup (140 grams) sliced strawberries
● ¼ cup (60 grams) goat cheese crumbles
● ¼ cup (30 grams) toasted chopped walnuts

In a large bowl, whisk together the oil, vinegar, salt, and pepper. Mix the onion into the dressing. Add the rest of the ingredients and toss well to coat.

Serve and enjoy!

➡️Controversial Question: Walnuts or almonds?!

Walnuts are ranked #3 across the globe in terms of nut consumption – behind only almonds and peanuts.

🏆This week we’re making them #1 because they are PACKED with benefits.

Walnuts rank high for containing omega-3 fatty acids, which are essential to your health.

Omega-3s are healthy fats that help protect against blood clots, the formation of plaque in your arteries ... and they can boost good cholesterol levels.

This means they’re good for your heart … and also boost brain performance.

🔥PLUS … Walnuts provide the highest antioxidant content of ANY common nut. This matters because antioxidants fight inflammation and free radicals, offering protection against chronic diseases.

⭐️You can add walnuts to your diet in many ways. They’re delicious straight from the bag, but you can enjoy them in everything from museli to salads.

REFERENCES:
www.healthline.com/nutrition/17-health-benefits-of-omega-3
https://tools.myfooddata.com/nutrition-facts/170187/wt6/1
www.statista.com/statistics/1030815/tree-nut-global-consumption-by-type/

Monday Munchies - what are you having for dinner tonight?