Train for Life

Author: rrluthi

  • Motivation Monday

    Make your Cue attractive… As an opportunity or experience becomes more attractive, the more likely we can build a habit. Habits are a dopamine-driven feedback loop, which means when our dopamine activity increases, our motivation to perform the behavior will also rise. Oftentimes, the anticipation of a reward (not  the reward itself) coerces us to take action. The higher the anticipation, the higher the…

  • Salsa Saturday

    Healthy Recipe of the Week Mango Salsa Shake up your Saturday sweet salsa! Thank you health & wellness expert and Peloton instructor, Emma Lovewell for this recipe! Ingredients 1 Ripe Mango 1 Tomato (seeds removed) 1 Avocado 1 Shallot Zest of 1 Lime Juice of 1 Lemon Cilantro Directions Cube the mango (Check out Emma’s…

  • Foodie Friday

    Healthy Recipe of the Week Cool and Crunchy Cucumber Salad Spring and Summer are right around the corner! A refreshing salad that is quick to prepare on a hot day or any day when you want a light bite. With cucumbers high water content, this salad will also quench your thirst. *Special credits to Peloton instructor,…

  • Motivation Monday

    Make your Cue obvious… With enough practice, your brain will learn the cues the forecast specific behaviors without consciously thinking about it. However, as our habits become automatic, we can stop paying attention to our actions and behaviors. As we change our behaviors, we need to always begin with awareness.  We need to be aware of our habits before we can…

  • Foodie Friday

    Healthy Recipe of the Week Tostadas de Camarón (Shrimp Tostados) Ingredients 1-pound cooked shrimp (chopped) 1 medium-sized Tomato (chopped) 1 Avocado (chopped) 1 Jalapeño pepper (seeded and minced) ½ English Cucumber (chopped) ½ cup Red Onion (finely chopped) ¼ cup Cilantro (chopped) ½ teaspoon Dried Oregano 1 Lime (zested and juiced) 8 tostada shells ¼…

  • March into March with a Smile

  • Motivation Monday

    What is a habit? A habit is a behavior that has been repeated enough times to become automatic. What is the ultimate purpose of a habit? To solve problems in life with as little energy and effort as possible.     How do you build better habits in 4 simple steps? Step 1: Problem Phase Cue The cue triggers…

  • Foodie Friday

    Healthy Recipe of the Week Chocolate Almond Granola Bites A simple, healthy snack to meet your protein and sweet tooth needs! A special thank you to Peloton instructor, Emma Lovewell for the recipe. Ingredients 1 ½ cup Old Fashion Rolled Oats 1 cup Roasted Unsalted Almonds (coarsely chopped) 1 ½ cup Medjool Dates (pitted and…

  • Motivation Monday

    How do your habits shape your identity? Consider the 3 Levels of Change: Outcome Change Focus is changing the results such as, losing weight, reaching a PR, winning a championship, or publishing a book. Most goals you set exist at this level. What you get! Process Change Focus is changing the habits and systems such as,…

  • Foodie Friday

    Healthy Recipe of the Week Tomato Lentil Soup Simple to prepare and many variations to try! Add cooked bulgar and sprinkle of parmesan? Sauté curry powder with the onion? Toss in baby spinach or kale? Add fresh herbs or pesto just before serving? Ingredients 3 tablespoons Extra Virgin Olive Oil 1 large Onion (chopped) 1/4 cup Tomato…