My 4 Fall Essentials!
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It’s a new week, new day, and as always a great way to start the week fresh with healthy eating, and kick butt workouts! I typically start my Mondays bright and early, with coffee, a stellar breakfast, and then yoga at Powerflow! Sundays are my well earned rest day, so diving right into hot yoga first thing on Monday is a great way to clear my mind, sweat out the toxins, and stretch it all out before the week begins. It feels oh so good!
Let’s talk about “My 4 Fall Essentials”! These are 4 things that I have been using on a consistent basis for the past month and 4 things that well I’ve been obsessing about, but are important to my health and strength.
- Pumpkin: Ever since pumpkin was available in the stores this season, I’ve been eating it on a regular basis (aka-obsessed). It’s just flat-out delicious, healthy, and versatile. In the blogging world, as soon as fall rolls around, the abundance of recipes that are posted daily are through the roof (soups, smoothies, muffins, pancakes, casseroles…) It’s amazing how creative people can get with pumpkin. But let’s talk about the health benefits and why you should be eating it this fall: rich in anti-oxidants & beta-carotene; slows down the aging process; low in calories & fat; and is filled with iron, zinc, fiber, Vitamins C & E, riboflavin, and potassium. High-Fives!
- Wide Barbell Squat: Oh these babies BURN and I love them! This past month I’ve recently taken a step back from so much emphasis on endurance training and taken more of a focus on strength training. It’s a nice change and I’m already seeing changes in my physique and a serious increase in my appetite. 😉 Anyway, these squats are powerful. They mainly work the quadriceps, but also focus on the glutes, hamstrings, lower back, and calves. Why you should include this in your strength training regimen: helps develop overall strength; sends your fat burning metabolism through the roof; and increases the muscle mass in your lower body.
- Protein: Since I have increased my strength training, I have also increased my protein intake. My main sources of protein are: eggs, chicken, steak, tuna fish, whey protein, and Greek yogurt. Why is protein so important in your daily eats: supports the growth & maintenance of body tissues; builds antibodies; maintains fluid & electrolyte balance; repairs exercise-associated muscle damage; and provides energy & glucose. Source. Check out my friend Lauren’s piece on a Lesson in Protein. This is a great read that is straight to the point!
- Bridge Pose: This is a beautiful pose that is not only a regular in my yoga practice, but I also use with many of my clients. Lately in my yoga practice, I have been experiencing some lower back pain, especially when I go into wheel. So, I’ve taken a step back and focused on bridge and working on the basics to build up my strength and to take the pain out of the lower back. I’m doing this by grounding the feet, using the legs, and lifting the chest. Oh it feels so good! So what are the benefits of bridge pose: stretches the chest, neck, and spine; rejuvenates tired legs; improves digestion; and calms the brain & helps alleviate stress & mild depression. Source
Do you have a Monday routine that you follow on a consistent basis?