Live Fast Live Fit

Repost from Live Fast Live Fit - Coach Laura Livesfit
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🔑THURSDAY TIP

To get even MORE benefits from your strength workouts this week (and every week!) make sure you take some time to STRETCH when you’re done.

It’ll help improve your blood flow and boost your recovery …. plus it’ll help to keep your muscles more flexible.

But there’s also another benefit! It can help your body wind down after being in “workout” mode by helping you release any built-up muscle tension.

It doesn’t have to be a long session – even a few minutes to hit your major muscle groups (legs, back, chest) can make a difference.

Do you usually stretch or skip it when you’re done with your workouts? Be honest! 👇

REFERENCE:
www.healthline.com/health/fitness-exercise/stretching-after-workout 

🤩This no-sugar-added recipe is simple and sweet – delicious as a healthy dessert
for just you … but it’s also elegant enough for company!
 
✅TIP: If possible, get firm Bosc or Anjou pears.
 
🍐Baked Pears 🍐
(serves 4)
 
● 4 large firm pears (not too ripe)
● 3 Tbsp melted grass-fed butter, divided
● 1 tsp vanilla extract
● ½ tsp cinnamon
● ¼ cup (28 grams) chopped walnuts
● Optional coconut cream for topping
 
Preheat your oven to 350ºF/177ºC. Using 1 Tbsp of the butter, butter a 9” x13” (23cm x 33cm) baking dish.
 
Peel the pears and then cut them in half and remove the core.
 
In a small bowl, whisk the butter, vanilla, and cinnamon. Brush the pears with the mixture on both sides.
 
Arrange the pears in the prepared baking dish, cut side down and sprinkle with the walnut pieces, and bake the pears until fork-tender, about 40 minutes.
 
These are great warm or cold – try topping them with coconut whipped cream!

🍐How much do you love PEARS?
 
They are amazing in snacks, salads, and other meals...
 
Because not only are they deliciously sweet, they also offer lots of health benefits.
 
💡They’re full of fiber that helps keep your digestive system happy. Plus they contain prebiotics that feeds the good bacteria in your gut, keeping it healthy and in balance.
 
Their high copper content works with iron to make sure your body can produce red blood cells. This also keeps your blood pressure and cholesterol low.
 
✅Pears also contain “flavonoids” which are antioxidants with anti-inflammatory properties that protect against diseases like cancer and diabetes.
 
👉TIP: Eat the peel whenever you can! That’s where most of the nutrients are.
 
REFERENCES
www.healthline.com/nutrition/benefits-of-pears
www.medicalnewstoday.com/articles/288165
www.webmd.com/digestive-disorders/prebiotics-overview
 

Ready to unleash your strength?
 
I sure hope so, because this week it’s time for a STRENGTH-TRAINING Challenge.
 
🔥Your Mission: to complete 3 strength training workouts.
 
A few reasons working your muscles is good for you:
 
● Healthy aging – Most of us start losing muscle (and gaining fat) at about the age of 30. You can help stop or slow that process by working out.
● Feeling stronger – which can help you stay more active and involved
● Better blood sugar control – decrease your chances of developing diabetes
● Boost metabolism – lose weight more easily & improve your immune system
● Strengthen bones – reduce your risk of osteoporosis
● Better heart health – your heart is a muscle, after all!
● Reduce injury risk – through improved balance, coordination, & flexibility
● Boost mental health – reduce symptoms of anxiety, depression, & PTSD
 
For this challenge, you can do whatever resistance workouts you enjoy … or you can do the quick strength circuit below, which requires only a resistance band.
 
● 15 Squats
● 15 Resistance band rows
● 12 Lunges each side
● 12 Push-ups
● 15 Glute bridges
● Plank: 60 seconds
● Rest 1 minute
● Repeat for a total of 2-3 times through
 
(TIP: If you do a total body workout, take a day off between workouts to let your muscles recover.)
 
❓Are you in? Let us know in the comments!
 
REFERENCE:
www.healthline.com/health/fitness/benefits-of-strength-training
 

3️⃣Rounds this week...let’s make it happen! 😃

Repost from Live Fast Live Fit - Coach Laura Livesfit
•
🔑THURSDAY TIP
Want to ramp up our “support local” challenge this week?
Create a quick post on social media:
Take a pic of a product you bought and loved or share a quick story about excellent service you got (anything from auto repair to dog grooming to daycare to … well, you name it!).
These posts go a really long way and mean a LOT to the businesses! ❤️

👩‍🍳You’ll love the sweet-spicy flavors of this week’s chili recipe, which includes this week’s food of the week, butternut squash.
 
Just brown the turkey and put it and the rest of the ingredients into a slow cooker. When it’s done several hours later, voila! A full meal in one dish.
 
It makes an excellent meal prep recipe because it can keep several days in the refrigerator.
 
✅TIP: check your grocery store’s produce section for already cubed squash. Cutting up the squash is the most challenging part of this set-it-and-forget-it recipe!
 
🍲Slow-Cooker Butternut Squash & Turkey Chili 🍲
(makes 6 servings)
● 1 Tbsp coconut oil, butter, or avocado oil
● 1 lb (450 grams) lean ground turkey
● 1 28 oz (790 grams) can no-salt-added crushed tomatoes
● 1 15-oz (425 grams) can black beans, drained and rinsed
● 1 large onion, diced
● 4 cups (680 grams) cubed butternut squash (yield from a 3 lb (1.36 kg) squash)
● 1 cup (240 ml) water
● ¼ cup tomato paste
● 3 Tbsp chili powder
● 1 Tbsp ground cumin
● 2 tsp ground coriander
● ¾ tsp pink Himalayan sea salt
● Hot sauce, to taste (2-3 dashes)
● 1 large garlic clove, chopped
 
Heat the oil in a nonstick skillet over medium-high heat. Add the turkey and brown, stirring frequently, for about 5-6 minutes. Place in a large slow cooker.
 
Add the tomatoes, black beans, onion, squash, water, tomato paste, chili powder, cumin, coriander, sea salt, hot sauce, and garlic. Stir well to combine. Cover and cook on high for 4 hours or low on 6-8 hours.
 

That’s IT. Enjoy :-)

🧡FOODIE FACT: Butternut squash is technically a fruit. That’s because it contains seeds and grows from a flowering plant.
 
It’s also a fantastic lower-carb food that provides a LOT of nutrition for a very small number of calories.
 
✅For example: It’s packed with vitamin A, which helps keep your skin, eyes, and bones healthy. It’s also loaded with vitamin E, which supports brain functioning.
 
Try butternut squash roasted with a little olive oil and salt and pepper. Or you can puree it into soups, stews, and sauces – even baked goods!
 
💡TIP: If you dread chopping it ... look for pre-chopped squash in your grocery store.
 
Have a favorite butternut squash recipe? ⬇️⬇️
 
REFERENCE
www.healthline.com/nutrition/butternut-squash

⭐⭐⭐⭐⭐WEEKLY CHALLENGE!⭐⭐⭐⭐⭐
 
Welcome to the LOCAL SUPPORTER Challenge.
 
Your challenge: write 5 positive reviews for local businesses on social media.
 
Taking the time to do this can make SUCH a huge difference. This matters because local businesses are SO IMPORTANT to our community.
 
Here are a few reasons why:
 
● They boost the local economy. They provide local jobs AND keep your money IN your community. (In fact, for every $100 you spend locally, $68 stays local)
● They’re more connected and accountable to the local community – for example, local businesses tend to donate more to local charities than national organizations.
● They usually leave a smaller carbon footprint and are better for the environment.
● Small businesses often offer niche products as well as better customer service.
● Plus, they’re your friends and neighbors! They’re invested locally, like you. Anything you can do to support them and promote their success helps you just as much.
 
Are you in on this challenge? Where will you post your reviews? Comment below and let us know! 👇
 
REFERENCE:
https://blog.mass.gov/blog/consumer-advice/think-local-7-reasons-why-supporting-local-business-is-good-for-your-community

🍤🦐Did you know that SHRIMP is one of the most popular kinds of seafood in the world?
 
With good reason: shrimp are incredibly nutrient-dense – high in protein and micronutrients your body needs ... while low in calories.
 
❤️In fact, one serving contains almost 50% of the recommended daily intake (RDI) of selenium, which is great for your heart.
 
Shrimp are also an excellent source of iodine, which is necessary for proper thyroid functioning and brain health.
 
They also are LOADED with an antioxidant called astaxanthin. This carotenoid helps protect your cells, strengthens the heart’s arteries, and guards your brain.
 
✅TIP: When you’re buying shrimp ... look for sustainably raised.
 
How often do you eat shrimp? ⬇️⬇️⬇️
 
REFERENCES
https://tools.myfooddata.com/nutrition-facts/171971/wt1/1
www.webmd.com/food-recipes/shrimp-health-benefits
www.mensjournal.com/food-drink/protein-power-shrimp/
www.healthline.com/nutrition/is-shrimp-healthy
https://southfloridareporter.com/americans-consume-one-billion-pounds-of-shrimp-annually/