Fundamental Fitness Conditioning

💪🥇WEEKEND WORKOUT CHALLENGE TIME!

Welcome to your balance workout. Make sure you switch back and forth between supporting legs so that both sides get equally worked.

Here’s a trick: focus on keeping your core strong. It will help keep you balanced.

As always, warm up and cool down before, and listen to your body! Stretch out after.

Post here when you’re done!👇👇

EXERCISE REFERENCE:
● Lunge to Knee Up: media.giphy.com/media/2edS6CiNmeGkM/giphy.gif
● 1-Arm Plank: youtu.be/X-gv0Ygb3yI
● 1-Leg Deadlift: gfycat.com/icylivechimneyswift
● 1-Leg Shoulder Press: youtu.be/7f6wKAWZ8Sk?t=26
● 1-Leg Biceps Curl: youtu.be/unRU3oVX3PU
● Calf Raise: media.giphy.com/media/2wXXVCek2NfkneGqz9/giphy.gif

🔑THURSDAY TIP: DON’T BE A STATISTIC!

Doing balance training is super important at every age, but ESPECIALLY as you get older. Check out these stats:

● 1 in 4 people over 65 falls every year but less than half tell their doctor
● Falling once doubles your chances of falling again
● 1 out of 5 falls leads to broken bones or a head injury
● Over 800,000 people end up in the hospital because of a fall injury
● More than 95% of hip fractures are caused by falling (usually falling sideways)

Training your balance starting NOW is a great idea.

Here’s a surprisingly challenging balance exercise to do … but do it only if you set yourself up for safety! 🛑

Stand with good posture near a wall or other support with your hand ready to grab it if you start to lose your balance. It’s also a good idea to have someone standing close by who can help. 👯

Engage your core, lift one foot off the ground, and close your eyes. Stand as long as you can (aim for a count of 20) and repeat on the other side.

How often do you do balance exercises?👇

REFERENCE:
www.cdc.gov/falls/facts.html

💃Just say yes to strawberry salsa! This sweet and spicy treat is PERFECT for outdoor barbeques and pool parties.

Serve this over fish or chicken, or as a sweet and spicy dip.

🍓Strawberry Salsa
(6 servings)

● 1 pint (300 g) strawberries, hulled and diced
● 1 jalapeno, seeded and minced
● ¼ cup minced red onion
● 1 lime, juiced
● ½ cup loosely packed cilantro, minced (or to taste)
● Salt and black pepper, to taste

Place all the ingredients in a bowl and gently stir. Let sit for at least 20 minutes to give the flavors a chance to combine.

Taste and adjust the seasonings. If it needs a little sweetness, add a ½ tsp or so of honey. Enjoy!

🍓Here’s some strawberry trivia for you!

Strawberries belong to the rose family – and they’re the ONLY only fruit that has seeds on the outside.

❤️They’re super delicious and super good for you, too.

They’re packed with vitamins and minerals, including vitamin C, folate, & potassium – which means they are linked with immune health AND lower blood pressure.

PLUS: their antioxidants can help fight bacteria, lower your cholesterol and blood sugar levels, protect your heart, and even fight some cancers.

Strawberries also contain fiber that can feed the good bacteria in your gut to help keep your digestive system running smoothly.

👉TIP: When possible, choose organic strawberries because conventionally raised berries are often sprayed heavily with pesticides.

How often do you eat strawberries? ⬇️

REFERENCE:
www.healthline.com/nutrition/foods/strawberries
www.medicinenet.com/script/main/art.asp?articlekey=202177

🔥 WEEKLY CHALLENGE! 🔥

This week’s challenge is one of those things we don’t really think about — until we trip or fall.

We do it automatically …

But as we get older our BALANCE starts to decline somewhere between 40 and 50 years old.

👍But that doesn’t mean you should wait till then to start working on it!

⚖️YOUR CHALLENGE: Do one balance exercise (below) every day.

Here are some exercises that will can help improve your balance:
[COACHES: CUSTOMIZE THIS LIST FOR YOUR AUDIENCE/SPECIALITY. We’ve included gifs of the exercises but this is a great opportunity to show off your expertise with videos of you demonstrating the moves.]

● Monday: Knee raise into reverse lunge, 2 x 10-15 per side https://giphy.com/gifs/8fit-fitness-workout-hip-flexor-dtCmPdtfE3y6Y2L7bI

● Tuesday: Single leg calf raise – stand near a wall if needed! 2 x 10-15 per side
https://media.giphy.com/media/6AhKZx2HkGZWBc7JaN/giphy.gif

● Wednesday: Side Kicks, 3 x 15 per side
https://giphy.com/gifs/8fit-ZdfSBCCrRLItOrjdZo

● Thursday: Single-leg deadlift, 2 x 8 each side
https://media.giphy.com/media/5ygreaVi1vN40J2Epw/giphy.gif

● Friday: Speed skaters, 2 x 10 each side
https://www.youtube.com/watch?v=KOTEyGY93OY

❓Will you be joining us? Let me know in the comments👇

💪How many days this week did you eat protein at every meal? ⬇️⬇️⬇️

🔑THURSDAY TIP TO GET MORE PROTEIN

Normally we are all about eating WHOLE FOODS but today’s tip is a little different.

It’s protein week and I know a lot of people struggle to add it to their meals.

💪This is where PROTEIN POWDER comes in!

There are literally thousands of kinds of protein powders on the market — whey (dairy), eggs, plant-based proteins (h**p, pea, soy, and more), and even beef.

You can stir it into oatmeal, whip up a smoothie or shake, or add it to other recipes to boost the protein level.

❓Do you use protein powder? Let us know below! 👇👇👇

😋This might be a dip recipe, but it’s also a great topping for burgers or sandwiches.

Creamy Yogurt Avocado Dip
(Makes 6-8 servings)

● ½ cup lowfat plain Greek yogurt
● 2 ripe avocados, peeled and seeded
● 1 clove garlic, minced
● 2 Tbsp cilantro, chopped
● 2-3 dashes hot sauce (or more to taste)
● Juice of 1 lime
● Sea salt and ground black pepper to taste

Add the yogurt, avocado, garlic, cilantro, hot sauce, and lime into a high-speed blender or food processor. Mix until smooth. Season with salt and pepper to taste.

Place the mixture in a serving bowl and serve with sliced veggies. YUM!

💪Something to think about the next time you open Greek yogurt: It’s ALIVE!

Or at least, it should be, because the live good-for-you bacteria it contains are responsible for all the gut-healthy benefits it gives you!

💡Greek yogurt is actually just a strained version of regular yogurt.

It’s got a firmer (less liquid) texture and more protein than regular yogurt...

PLUS it contains less lactose. That means it can be easier on your stomach.

It also has lots of potassium (which helps with managing blood pressure) and vitamin B12.

TIP: When buying Greek (or any) yogurt, read the label closely to make sure it isn’t loaded with added sugars. And check the expiration date!

What do you like better: regular or Greek? ⬇️⬇️⬇️

REFERENCE:
www.healthline.com/health/food-nutrition/greek-yogurt-benefits

💪WEEKLY CHALLENGE! 💪

Do you know what happens when you get enough PROTEIN in your diet?

🍱It reduces hunger
🏋️It helps you maintain (+ build!) muscle and strength
🍪It helps curb nighttime cravings
🚀It can boost your metabolism
❤️It’s linked to lower blood pressure
✅It helps your body repair and recover from injuries & workouts

That’s why your challenge is to eat protein-rich food during EVERY meal this week.

Yes… that means dinner, lunch, AND breakfast!

⭐️Guidelines call for 15 to 30 grams of protein at each meal, depending on your size, activity level, and age.

✅Here’s a quick list of foods that are considered protein-rich: lean meats, eggs, fish and shellfish, poultry, dairy products, legumes, tofu, and other soy products, quinoa, and protein powders.

Are you up for this challenge? Let us know in the comments. ⬇️⬇️

REFERENCE:
www.healthline.com/nutrition/10-reasons-to-eat-more-protein