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What inspires you to be your best self?
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Learn from your mistakes and struggles in 2023. Make 2024 a Year of Resiliency and Growth. Shift any Fixed Mindset tendencies to that of a Growth Mindset. * Experiment with a new lifestyle change in 2024! How do I change my unhealthy habits and routines to healthier ways I can sustain in the long-term? Focus on
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Healthy Recipe of the Week Maple & Mustard Pretzel Mix Ingredients 1 cup Pretzels (salted) 3/4 cup Cashews 1/2 cup Almonds 1/2 cup Walnuts 1/4 cup Hazelnuts 1/4 cup Sunflower seeds OR: 2 1/2 cups of a Nut Mixture 1 tablespoon Trader Joes Everything but the Bagel Sesame Seasoning Blend 1 tablespoon Sesame Seeds 1
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Merry Christmas from my heart to yours! Spend the holidays the way YOU want to. If that means not going home, or eating pizza instead of the ham everyone else always eats, whatever it is, just do what makes you truly happy. — A. Pawlowski Remember, it’s okay to be one, two, three, or all trees
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Stretching Tips: Part 2 Strength before bendiness Combine gentle stretches with strength work, especially if your are hypermobile. Strength and flexibility together can make for “powerful weapons” against anxiety. Reference Reference Williams, C. (2021). Move: How the new science of body movement can set your mind free. Toronto, Ontario,
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Stretching Tips: Part 1 Pandiculate After an extended period of sitting, stand up and stretch your arms and legs. It reminds your brain that you have limbs as well as relaxing tight muscles. Aim for at least once every hour (if not more). Move, stretch, twist to release the fascia around the muscles and organs, and
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Plank Hip Extension Regression: Place elbows on elevated surface such as, a bench or couch Progression: Increase time to 45 seconds each side Hold for 30 seconds each side, 3 times
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Hip Bridge Single-Leg Regression: Bend raised leg at 90 degrees Progression: Straighten raised leg Perform 10 repetitions on each leg, 3 times
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Healthy Recipe of the Week A healthful festive fare to serve at your next holiday gathering. Quinoa and Winter Fruit Tabouli Ingredients 2 tablespoons Fresh Lemon Juice 2 tablespoons Extra-Virgin Olive Oil 1 teaspoon Lemon Zest 1/4 teaspoon Salt 2 cups Quinoa (cooked) (1) handful of Parsley and Mint (chopped) 1/2 cup Orange (chopped) 1/2
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Bird-Dog Knee Touch Perform 10 repetitions (each side) alternating sides, 3 times
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