Physical Activity
Experts recommend that we get three days a week of exercise focused on aerobic activity that gets your heart pumping, three times a week we should include muscle strengthening exercises, and at least three days a week of bone-strengthening activities.
Let’s challenge our balance and core today and start off with this 10 Minute core workout from MadFit!
• https://www.youtube.com/watch?v=eIRQzn3w710 (Time: 10 minutes)
Yellow — Now let’s bring your heart rate up even more with this Hip-Hop Fit Workout from Popsugar Fitness!
• https://www.youtube.com/watch?v=ZWk19OVon2k (Time: 22 minutes)
Want to end your week with a challenge? Let’s do the core workout and hip-hop fitness! Remember, aim to be physically active for a total of 60-minutes each day!
Nutrition and Healthy Eating
Smoothies are a great way to reach our goal of five to nine servings of fruits and vegetables per day. Did you know that smoothies are also a great way to add fiber, protein, and healthy fats to diet? Try some add-ins to your smoothie to boost your intake of fiber, protein, and healthy fats.
Fruit & Veggie Smoothie
• 1 cup milk
• 1 small banana, fresh or frozen
• 1/2 cup fresh or frozen fruit (blueberries, strawberries, mango, apple, or kiwi)
• 1/2 cup veggies (kale, spinach, raw fresh or frozen chopped cauliflower, raw fresh or frozen sliced zucchini, raw fresh or frozen sliced summer squash, roasted sweet potato, roasted butternut squash, steamed diced beets)
• Add-ins (pick 1-2): 1 tablespoon nut butter; 2 tablespoons avocado; 1 teaspoon hemp seeds, chia seeds, or ground flaxseed; 1 tablespoon coconut oil; 1 tablespoon rolled oats
• Adding ice will make this taste like a delicious frozen treat!
Instructions: Add chosen ingredients to a blender and blend until very smooth, stopping to scrape down the sides of the bowl and adding more liquid, if needed. Enjoy!
