Fitolution Day #15 – Lunge, Leap, Lunge

Fitolution Day #15 – Does it include more jumping? Well of course.  Along with added bonus of thinking ahead to cooler weather and tasty food options.

EXERCISE:

Tuesday, Thursday and Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes of walking, running, elliptical, biking, rowing, dancing, etc.  Make sure to warm-up properly.

BONUS EXERCISE:
Lunge Jumps + Standing Lunge Hold

Hard? Yes! Effective? Yes! This lower body combo will have your glutes firing and your lower body feeling the burn!

How to do it: Start in a split stance with your hands down, torso upright, and back knee bent at 90 degrees. Front knee is aligned with front heel.

Explosively push off front foot, bringing lower body off the ground. While in mid-air, switch the positioning of feet.

Allow back knee to bend as you land softly with opposite foot now forward.

After 20, land softly in a split stance. With hands on hips and torso upright, lower hips by bending back knee to a 90 degree angle. The front knee should stay aligned with front heel, allowing majority of weight to drop through the heel of the foot that is forward. Hold that position for 30 seconds switch legs, then hold that position for 30 seconds. 

Finish with two (2) more sets of lunge jumps.
  

NUTRITION:

Easy pumpkin soup

Serving size:  1 cup (recipe serves 2)
Preparation time:  30 minutes total (10 min preparation time + 20 min cooking time)

Ingredients

1 small red onion, chopped
1 medium white onion, chopped
2 cloves of garlic, chopped
1 tbsp of grass-fed butter or olive oil
1 small can of pumpkin puree (or fresh 1.5 cup)
2 cups of coconut milk
Salt and/or black pepper to taste
1 tsp of powdered chicken stock
A small sprinkle of nutmeg (it’s optional but nice)

Instructions

Heat a large soup pot and add the butter or oil. Add the onions and garlic and stir well, then cover the pot. Let things cook for 5 minutes, or until onions are transparent and soft.

Add the pumpkin, milk, and seasoning. Using a hand-held immersion blender, liquefy the vegetables with the rest of the ingredients. You can also let the mixture cool and blend it in a regular blender, then re-heat it before serving.

If soup is too thick, add a little water until it has the consistency you prefer.

Note:  You can also tweak the soup to include more vegetables.

TIP:
Success secret: Have a food prep ritual.

Benefits of planning and preparing healthy food in advance:
·      Healthy eating is convenient and easy.
·      Makes decisions easier.
·      Less or no bad choices when rushed and hangry.

Your food prep ritual can include:

  • shopping
  • menu and meal planning
  • washing and chopping vegetables
  • cooking/preparing protein (e.g. cooking up some chicken breasts)
  • cooking meals in bulk (e.g. casseroles, soups, stews, chili)
  • preparing the dry ingredients for things like shakes or healthy muffin mix
  • soaking grains/beans beforehand so that they’ll be ready to cook later
  • sorting foods into smaller containers or baggies
  • freezing and refrigerating food for later
  • planning healthy meals (1) using a meal delivery service, or (2) deciding in advance what to order at a restaurant, etc.
  • looking at schedule ahead to ensure healthy eating strategies i.e. a busy week, traveling, dealing with a family crisis, etc.

Mix and match any of these to find what works for you.

Continue to experiment with systems, skills and strategies that work for YOU and YOUR life.

As always, I’m just one click away. [email]