Evolve Health and Fitness Studio Sydney

🔥 WEEKLY CHALLENGE! 🔥

Welcome to your MORNING CARDIO CHALLENGE.

If you haven’t guessed already, your challenge this week is to exercise FIRST THING IN THE MORNING!

Here's why early morning workouts are great:

You’ll be less likely to skip your workout.
You’ll wake up your brain.
Your metabolism will get an early boost that’ll keep you going all day.
You’ll flex those discipline muscles! This will help you in ALL areas of your life.
You’ll start the day off on a healthy note.

This doesn’t have to be a long or involved workout – just an intentional one.

Here are some ideas:

Fast walk or jog with the dog as soon as you get up
Follow a quick workout on YouTube
Head to the studio for an early morning session

You’ll feel accomplished afterward – and it will set the tone for your whole day!

Your goal: 3 morning workouts this week!

Are you in? Let me know with a comment. 👇👇

REFERENCES:
www.news-medical.net/news/20190419/Morning-exercise-may-burn-more-calories.aspxNCES
www.cambridge.org/core/journals/public-health-nutrition/article/influence-of-physical-activity-on-mental-wellbeing/3C363AEECE5C8CAC490A585BA29E6BF8

👩🍳Have you tried BONE BROTH before?

It’s similar to soup stock but it’s a lot more nutrient-dense – which means more potential benefits for you!

It’s made by simmering collagen-rich animal bones & meat – like pork, beef, veal, chicken, fish, bison, etc. – in water for hours, often with veggies and other good-for-you “extras.”

💪🏻It’s believed to help boost immunity, improve gut health, and reduce the pain & inflammation of conditions like arthritis.

Plus … drinking bone broth can help you to feel fuller longer ... which means it can be helpful with weight management. It can also help you to stay hydrated.

Many people drink bone broth on its own, as a soothing health-boosting beverage.

You can make your own at home, but it’s become widely available at most grocery and health food stores.

💡Are you a fan? Do you make your own or buy? Let us know below! ⬇️⬇️⬇️

REFERENCES
www.webmd.com/diet/health-benefits-bone-broth #1
www.healthline.com/nutrition/bone-broth
www.epicurious.com/ingredients/difference-stock-broth-bone-broth-article

🚿 WEEKLY CHALLENGE! 🚿

It’s the CHILL PILL CHALLENGE.

This week I am challenging you to take 3 COLD showers.

Did you know that people who regularly take cold showers report almost 30% fewer illnesses?!

Experts think it has to do with the way the body learns to adapt to harsher-than-normal conditions.

Subjecting the body to controlled stress might boost its ability to deal with REAL stress!

PLUS, cold showers are linked with:

Better sleep
Less fatigue & more energy
Greater mental alertness & clarity
Easier recovery from hard workouts

AND… regular cold-water dips can increase your metabolic rate.

It’s pretty simple. Just:

Take your regular shower
Near the end, turn down the temp
Stay there for 1-2 minutes
As you get used to it, try to stay in a little longer.

Are you in? Let me know 👇👇

REFERENCE
www.medicalnewstoday.com/articles/325725 -physical-recovery

🧡FOODIE FACT: Butternut squash is technically a fruit. That’s because it contains seeds and grows from a flowering plant.

It’s also a fantastic lower-carb food that provides a LOT of nutrition for a very small number of calories.

✅For example: It’s packed with vitamin A, which helps keep your skin, eyes, and bones healthy. It’s also loaded with vitamin E, which supports brain functioning.

Try butternut squash roasted with a little olive oil and salt and pepper. Or you can puree it into soups, stews, and sauces – even baked goods!

💡TIP: If you dread chopping it ... look for pre-chopped squash in your grocery store.

Have a favorite butternut squash recipe? ⬇️⬇️

REFERENCE
www.healthline.com/nutrition/butternut-squash

🥫 WEEKLY CHALLENGE! 🥫

It’s PANTRY RAID week!

This week your challenge is to CLEAN OUT + RESTOCK your pantry to support your health and fitness goals.

💪This challenge has 4 steps:

Take stock of what’s currently in your pantry,
Clean out and organise what you have,
Restock with healthy items
Set yourself up for success by developing a system to maintain it

Personally, I like to empty my cabinets and organise everything, getting rid of items that are expired or won’t help me reach my goals – i.e., most processed and convenience foods.

Then I make a list of what I need to replace, as well as upgrades for the not-so-healthy items, and hit the store.

The goal is to fill your pantry with foods that support your goals – that you actually eat!

I do a raid about twice a year, or whenever things look out of control in there. :-)

Is your pantry getting a healthy makeover this week?

Let me know in the comments! 👇

🍤🦐Did you know that SHRIMP is one of the most popular kinds of seafood in the world?

With good reason: shrimp are incredibly nutrient-dense – high in protein and micronutrients your body needs ... while low in calories.

❤️In fact, one serving contains almost 50% of the recommended daily intake (RDI) of selenium, which is great for your heart.

Shrimp are also an excellent source of iodine, which is necessary for proper thyroid functioning and brain health.

They also are LOADED with an antioxidant called astaxanthin. This carotenoid helps protect your cells, strengthens the heart’s arteries, and guards your brain.

✅TIP: When you’re buying shrimp ... look for sustainably raised.

How often do you eat shrimp? ⬇️⬇️⬇️

REFERENCES
https://tools.myfooddata.com/nutrition-facts/171971/wt1/1
www.webmd.com/food-recipes/shrimp-health-benefits
www.mensjournal.com/food-drink/protein-power-shrimp/
www.healthline.com/nutrition/is-shrimp-healthy
https://southfloridareporter.com/americans-consume-one-billion-pounds-of-shrimp-annually/

🔥 WEEKLY CHALLENGE! 🔥

It’s SWEATY SELFIE week!

This week I’m challenging you to post a pic of yourself on social media in your best post-workout glory.

Your post-workout pics can be super empowering as you work towards your fitness goals.

Plus, they’ll be fun to look at a year from now …

And you never know who you will inspire to take action.

You’ll earn BONUS challenge points if you share a little about what you’re doing and WHY you’re doing it.

Are you in? Let us know below …

🌿Basil Fun Fact: Did you know that basil has been used for centuries as a folk remedy for everything from colds to snakebites?!

Nowadays though, it has earned a place of honour on spice racks across the world.

The large-leaf green variety is used in Italian dishes like pesto … while Thai basil (which tastes like liquorice) is popular in Asian foods.

Basil contains vitamins K, A, & C, as well as trace amounts of calcium and manganese.

✅It’s full of antioxidants that fight inflammation and boost the immune system.

This is especially true of the variety known as holy basil (aka tulsi) which has been used in traditional Ayurvedic medicine for a long time.

Some studies have linked basil with skin health, lower blood sugar levels, and less anxiety and depression.

What’s your favourite basil recipe? ⬇️⬇️⬇️

REFERENCES:
www.medicalnewstoday.com/articles/266425
www.healthline.com/nutrition/basil
https://tools.myfooddata.com/nutrition-facts/172232/wt1/1

🔥 WEEKLY CHALLENGE! 🔥

Welcome to your ACV Challenge!

This week’s challenge is a little sour but it also can be super delicious. It’s all about adding some apple cider vinegar to your diet every day.

Mix it with water, add it to your salad dressing, or add a dash to soups and stir-fries for an added “zing” of flavour.

Organic unfiltered ACV has been a home remedy for centuries. Because it hasn’t been pasteurized, it contains probiotics – which are healthy, gut-friendly bacteria.

Regular intake of apple cider vinegar is believed to:
Boost the immune system,
Lower cholesterol and blood sugar, and
Help you feel full after meals.

The easiest way to get your apple cider fix is to add 1-2 tsp into a large glass of water and drink it up – using a straw to avoid damaging the enamel on your teeth!

Or you can make your own ACV vinaigrette by adding 1 tsp of apple cider vinegar to 1 tbsp of olive oil (that’s enough for 1 serving of salad).

Are you an ACV fan? Let us know in the comments.

REFERENCE:
www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar

🥗 What’s your favourite kind of lettuce to put in a salad?

Next time you have one ... try mixing it up by adding some ARUGULA (aka rocket 🚀).

It can be a delicious addition to soups, stir-fries, or even pizza toppings.

It’s low in calories and high in vitamins and minerals like vitamins A, C, and K (... not to mention iron, calcium, folate, potassium, and magnesium).

👀 All of those micronutrients can help support your immune system, eye health, and organ function. Plus, folate is critical in preventing birth defects.

Arugula also contains glucosinolates … a type of phytochemical believed to decrease the risk of breast, prostate, lung, and colon cancers.

✅Fun Tip: If you don’t love its sharp flavour … you can mellow it out by steaming it or adding it to stir fry.

REFERENCES:
www.healthline.com/health/food-nutrition/arugula
https://www.eatthismuch.com/food/nutrition/arugula,2568/
www.webmd.com/food-recipes/benefits-arugula