Exercise

Everyone wants washboard abs and a flat tummy these days, but there’s far more benefit to an effective core workout than just building an attractive body.

Having a strong core is important for overall stability and balance, and make it easier to do most physical activities. It’s especially important for women through the motherhood journey to have strong core function. 

The exercise most people think of when asked about the core is the age-old sit up. Did you know this is probably the least effective exercise for building core strength, however? Sit-ups can be problematic for the spine, and fail to work all the abdominal muscles, only focusing on the outer abdominus rectus. People often over-use their neck muscles causing neck strain too, when performing sit-ups. 

Try these exercises next time you want to improve your core strength:

1. Plank
2. Flutter kicks
3. Seated side taps
4. Wood chops

Want to do a core workout now? Join me here: https://youtu.be/Csr0jNyDw6c

Nutrition

If you’re busy (I mean, who’s not right?) then having meals that you can make in bulk and grab on the go makes eating healthy much easier. Here’s an idea for main meals that I call Veggie Grain Bowls. Cook up a batch of grains (e.g. rice), and roast a number of vegetables. Create a sauce or dressing to go with your gain bowl. Then add it all together for a yummy and filling meal. You can use whatever vegetables and grains you like, but here’s a few combo’s I love.

Grain Options:

Brown rice

Quinoa

Buckwheat 

Millet

Barley

1 cup of grain to 2 cups of water booked makes 2 serves of grains for the bowls.

Veggie Combo 1:

1/2 sweet potato, sliced

1/2 capsicum, chunks

6 brussel sprouts, halved

1 small red onion, chunks

1/2 can chickpeas

1 tablespoon olive oil

Sprinkle of salt & paprika

Place everything on a tray lined with baking paper.

Drizzle with olive oil, sprinkle with salt & paprika and bake for 20 minutes at 220 degrees Celsius.

Dressing 1

3 tablespoons chopped

coriander

1/2 cup Greek or coconut yoghurt

1/2 lime juiced

Pinch of salt

Mix ingredients together and add to your grain bowl.

Veggie Combo 2:

1 large carrot, sliced

1 cup broccoli florets

1/2 red capsicum, chunks

1/4 purple cabbage, chunks

1 cup sugar snap peas

1 tablespoon olive oiln

1 tsp onion powder

1 tsp garlic powder

Sprinkle of salt

Place everything on a tray lined with baking paper.

Drizzle with olive oil, sprinkle with salt, garlic & onion powder and bake for 20 minutes at 220 degrees Celsius.

Dressing 2

1 tablespoon soy sauce

1 tsp maple syrup

1/2 teaspoon ginger

1/2 teaspoon garlic

Mix ingredients together and add to your grain bowl.

Assemble your grain bowl with the grain on the bottom, followed by the vegetables and topped with the sauce.

Mindset

Are you holding a grudge? Did you know that holding grudges and harbouring unforgiveness towards others, and even ourselves, can negatively impact our physical wellbeing? It’s actually worse for us than the person we have the ill feelings towards. 

Perhaps it’s time to let it go, for your sake. According to Hopkins Medicine, studies have found that ‘the act of forgiveness can reap huge rewards for your health, lowering the risk of a heart attack; improving cholesterol levels and sleep; and reducing pain, blood pressure, and levels of anxiety, depression and stress.’
This week’s challenge is to find a way to let go of a grudge you are holding, or forgive someone (this may even be yourself) for something because it’s the best thing for your mind & body.

Copyright © 2021 Alisha Christie