February 2023
We’re 1 month into 2023! How are your resolutions or goals going?
Are you a morning coffee drinker? Do you absolutely have to start your day with a cup of coffee, or are you able to eat some food or drink some water first? Did you know that coffee actually dulls your appetite? If you drink coffee first, you may skip breakfast because you think you aren’t hungry. In reality, you are hungry, and your body needs food, you just don’t know it because coffee killed your appetite! Appetite is the body’s way of letting you know when it needs food for energy, so it is actually something we need to be able to feel.
I have spoken to many people who tell me they don’t eat breakfast in the morning because they aren’t hungry. Many of them are coffee drinkers, but some of them have just gone so long without eating breakfast in the morning, they have trouble convincing themselves to start. Some people don’t eat breakfast because the thought makes them feel sick. I have helped clients learn to incorporate a quality breakfast into their day, and while it is often a slow process, I don’t know anyone who has regretted it! Most people find that once they get into a breakfast routine, they actually feel better throughout the day and no longer feel like binge eating later in the day.
Do you need help adding breakfast to your day? Email me, coach@run4thehills.com.
Meal Prep
Rice - Turkey - Carrots
This week, the randomizer chose rice, turkey, and carrots.. Given that ingredient list, I would make risotto with turkey meatballs and sauteed carrots.
Would you like to use the randomizer to help give you meal prep ideas? Click the link below and then click the “make a copy” button. Instructions for how to use the randomizer are at the top of the spreadsheet.
Workout
A 30 minute full body dumbbell workout with Juice & Toya on YouTube.
Yoga
A 25 minute yoga video to help relieve soreness.
Morning Yoga for Tight and Sore Muscles
Cardio : Get up and get moving!
I know most of us don’t want to get up and moving very quickly in the morning. But if you can convince yourself to take even a 10 minute walk each morning, the benefits will be numerous! Check out this article for more on this topic.
Currently Recommending
Podcast : Holly Fueled Nutrition Podcast
Motivation
“Success is personal, so stop comparing your apples to their oranges.” - Yohancé Salimu
In Case You Missed It
I teach a weekly online fitness class every Tuesday, and it recently moved to 6:30 PM to make it more accommodating for people’s work schedules! The class is friendly for all fitness levels and only lasts 30 minutes. Let me know if you’d like more information or want to join us!
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