Chandelier Fitness

It’s Wednesday, the perfect time to check in on your fitness goals and keep pushing through the week! ✨ Here are a few tips to keep you on track:

1️⃣ Set Mini Goals – Break your big goals into smaller, achievable tasks for a sense of accomplishment all week long.
2️⃣ Prioritize Consistency – Even if it’s a lighter workout, showing up is half the battle.
3️⃣ Stay Hydrated & Refuel – Don’t forget that what you put into your body is just as important as the sweat you put out!
4️⃣ Celebrate the Wins – Whether it’s pushing through that last set or going the extra mile, take a moment to recognize your progress.

Stay focused + finish the week strong! 💪🏻

Happy Saturday! The weekend is an ideal time to set yourself up for success when it comes to your health. Take some time for self-care, get in that longer workout you may not have had time for during the week, meal prep, and be sure to get a good night's rest. 💫

These date protein balls are the perfect snack packed with protein + energy. They are great for adults and kids, easy to make, and you can also freeze them for later.

Ingredients:
• 3/4 cup almonds
• 1/2 cup medjool dates
• 1/3 cup finely shredded dried coconut, plus extra for coating
• 1 teaspoon vanilla extract
• 2 tablespoons cacao powder
• pinch of salt
• 1 tablespoon vanilla protein powder

Directions:
1. Add all ingredients into a food processor and blend for a few minutes until everything has come together into a slightly sticky dough.
2. Roll 1 tablespoon of the mixture at a time into ball and set aside on a plate.
3. Dip each ball in the coconut to coat all sides.
4. Put balls into an airtight container and store in the fridge or freezer.

Make exercise a daily habit with these 5 tips:
✨ Exercise with a friend.
Finding a workout partner can help keep you on track and motivate you to get out the door.
✨ Plan exercise into your day.
Set aside a specific time in your schedule to exercise and put it on your calendar.
✨ Turn off the TV, computer + phone.
Cutting back on screen time is a great way to curb your “sit time.”
✨ Turn sit time into fit time.
Try to combine cardio exercise with a sedentary activity that you already do. For example, try doing simple exercises while watching TV, or set a reminder at work to get up and walk a few minutes every hour.
✨ Reward yourself.
Set short-term goals and reward yourself for achieving them. This can help you feel even better about prioritizing your health while motivating you to stick with your new routine.

Try this fall inspired pumpkin flax granola 🍂
It's easy to make, it's healthy, it's delicious, and will make your kitchen smell incredible! You can also customize with your favorite nuts, seeds or dried fruit.

• 3 cups rolled oats
• 3/4 cup pumpkin seeds (shelled)
• 1/4 cup flax seeds
• 1/3 cup chopped walnuts
• 1 teaspoon cinnamon (or pumpkin spice)
• 1/2 teaspoon salt
• 1/4 cup coconut oil (slightly melted)
• 1/3 cup honey
• 1/4 cup maple syrup
• 1 teaspoon vanilla

1. Preheat the oven to 350°F
2. In a large mixing bowl, mix the dry ingredients together
3. Add the melted coconut oil and coat the dry ingredients evenly
4. Add in the remaining liquid ingredients.
Mix until evenly coated
5. Lay the granola flat on a baking pan lined with parchment
6. Bake for 30 mins, rotating the granola every 10 mins
7. Let cool for 10 mins
8. Enjoy! ✨

Don't wait for the new year to begin a new fitness routine. Fall is a perfect time to turn over a new leaf. 🍂 If you get started now, you’ll establish healthy exercise habits right before the festive holiday season.

Scheduling your workouts in advance isn’t just about time management; it’s about making a commitment to your health + well-being. By setting clear goals, establishing routines and protecting your workout time, you can enjoy the benefits of a consistent exercise regimen. 💪

This Mediterranean Quinoa Salad is an easy, make-ahead recipe filled with fresh vegetables, herbs, and cheese that's perfect for a packable lunch as it can hold up well in the fridge all week long!

Ingredients:
1 1/2 cups cooked quinoa
1 large cucumber
1 (12-ounce) jar roasted red peppers
1 cup pitted kalamata olives
1/2 cup chopped fresh parsley leaves
4 ounces feta

For the dressing:
3 tablespoons olive oil
2 tablespoons red wine vinegar
1/2 teaspoon dried oregano
1/2 teaspoon salt, plus more as needed
1/4 teaspoon freshly ground black pepper

Enjoy! ✨

Stay hydrated during the heat wave 🌊
• Keep a water bottle with you
You’ll always be able to take water with you wherever you go.
• Drink before you feel thirsty
It is important to drink fluids before you even begin to feel thirsty. Your body uses thirst to indicate that you are approaching dehydration.
• Eat more fruits + veggies
You don’t always have to drink water to stay hydrated. Fruits and certain vegetables contain a lot of water and will keep you hydrated while you’re in the sun. Watermelon, lettuce, grapes and other fruits and non starchy veggies are good options.
• Sip on a fruit smoothie
Making fruit and green smoothies is a great way to get your daily allowance of vitamins and minerals while also increasing your hydration levels.
• Add fruit to your water
Get excited about drinking more water by infusing with fruit such as limes, lemons, mint, oranges, berries or cucumbers.

Happy International Women's Day! 🌎 We feel so fortunate to work with so many inspiring women at Chandelier. We celebrate you today + everyday! ❤️

Make time to exercise, instead of trying to find time. ⏰
There is no one perfect time to exercise other than the one where you'll do it. When exercise becomes a reliable routine, it becomes a habit, and good habits are as hard to break as bad ones!
What's your favorite time of day to workout? 💪

It's Self-Care Sunday - your day to unwind + recharge. 🌿
Try some of these simple ideas to help you reset for the week ahead! ✨
• Plan your week
• Meal prep
• Read a book
• Stretch
• Meditate
• Go for a walk
• Do something creative
• Limit your screen time
• Get together or call a friend
• Take a bath
• Listen to music
• Get to bed early
• Drink plenty of h2O