M.W.B. #3

2nd Week of November 2020

Wellness Tip of the Week (+Kids!)

Continuing with last month's reminder that healthy rhythms are fluid and look differently in different seasons, here are several Ayerveda-based seasonal swaps for you to try! When you do so, tune into your body's response and notice how you feel...

Instead of cold beverages 👉 Enjoy warm lemon water or herbal teas

Instead of smoothies 👉 Enjoy warm smoothie bowls

Instead of raw veggies 👉 Enjoy vegetables that have been roasted or sauteed in fat such as ghee, pasture-raised butter, or olive oil

Instead of dried fruits 👉 Enjoy seasonal fresh fruits

Instead of raw apples 👉 Enjoy stewed or baked apples

Instead of avoiding or restricting healthy carbs and fats 👉 Incorporate them in every meal

For Kids:

Invite your children to create their own sweet or savory Nourishment Bowl! For young children, prepare the individual components and place each one into a small bowl or muffin tin, allowing them to taste and mix & match the ingredients. Invite older children to draw or write their recipe, then help with the prep work. Savory nourishment bowl building blocks: veggie, grain, fat, protein. Sweet bowls can include unsweetened grass-fed yogurt, quinoa, oatmeal, rice, maple syrup, stewed fruits, nut butters, and/or soaked & dried seeds & nuts.


Functional Strength Training Circuit

Your 🍑 is gonna feel this one! PLUS it’s a nice stability challenge (without being too challenging).

I do NOT recommend this particular circuit if you are currently pregnant, unless under the guidance of a qualified pelvic PT.

Equipment You’ll Need:

👉Resistance Loop (light resistance), plus somewhere to anchor it

👉Dumbbells and/or kettlebells (appropriate amounts of weight for YOU to SAFELY complete upper and lower body work)

The Exercises:

1️⃣ Reach-to-Row with Rotation

2️⃣Glute Taps

3️⃣Skiing with Pivot

4️⃣Offset RDL to Overhead Press

5️⃣Squat with Eccentric Emphasis

✨Please note that if you are looking for detailed instructions for the individual movements, they will be added soon.

Click here to access the timer for this circuit.

Click here to get in touch with Coach Samantha.