It's Friday, SMILE

Good things will happen when you think... Use your brain it is POWERFUL

Benefits of EXERCISE

1. Be STRONGER
2. Be HEALTHIER
3. Be FITTER
4. Be HAPPIER

You don't have to lift heavy weights, use your own body weight.  Planks, Pushups, Sit up, squats.

Kale- Super food!

 

The Benefits of Kale

At just 33 calories, one cup of raw kale has:

• Nearly 3 grams of protein
• 2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
• Vitamins A, C, and K
• Folate, a B vitamin that’s key for brain development
• Alpha-linolenic acid, an omega-3 fatty acid. (While kale has far less omega-3 than fish, it is another way to get some of this healthy fat into your diet.
• Lutein and zeaxanthin, nutrients that give kale its deep, dark green coloring and protect against macular degeneration and cataracts Minerals including phosphorus, potassium, calcium, and zinc

My family loves sautéed kale.  I normally pair it with Salmon or some kind of fish.    

Hiking kind of day

Windsor trail

Chicken, black bean, tons of veggies in a baked shell

My training run today. Sprint intervals

It was a beautiful morning.  I went for a run today, training for my event in a couple of months. I tested the hills in my town and really tried to push myself... But most of the time I was thinking of this...

Cucumbers a healthy snack

 

Make Friday FANTASTIC! Eat cucumbers!!

 

Benefits of cucumbers

 

Cooling to the skin

Keeps you hydrated

Low in calories

High in vitamins

Aids in digestion

Soothes muscle pain

My muscles are sore from the week of exercise class, but I feel fabulous! Try to take just 20 minutes each day to get moving and absorb the benefits. Just a brisk walk around the parking lot or around the block seems to really help.

May your hearts be full of LOVE on this beautiful day...

Dripping sweat

It has been a long time since the last run. So this is my First training run.  This week I signed up to run a 15k. It is time to bust a move. Count down..14 weeks to go.

Healthy breakfast egg white scramble

Egg white, zucchini, mushroom, red pepper, red onion. Great way to start the morning after a high intensity workout with JLK Fitness.

Words to live by

Fresh or frozen, no sugar added berries, plain Greek yogurt,  sliced almonds and a little carob are a great way to start the day. Try a little flax seed for added nutrients. delicious....

Exercise... make it fun with popscicle sticks

Make exercise fun, you can use popsicle sticks, or even little pieces of paper.  Write an exercise and fold up little and put in a hat.  Each day pull out 5 and make it a way to start your day.