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Stretches you should be doing if your sit a lot

Read Time: 5 Minutes

Hey friend 🙂

This week's newsletter is a treasure trove of goodies you won't want to miss!

Here’s what’s waiting for you this week:

  • The secret of calorie density for weight loss
  • Life-saving stretches for our desk-dwelling friends
  • Another great beginner-friendly workout to boost your energy
  • A brownie recipe made up from a surprising ingredient that will have your taste buds dancing
  • and finally, a question we all need to ask ourselves

Ready to dive in and discover how to feel your absolute best?

Let's get to it!


Did You Know?

You know, it's pretty fascinating -
research shows that whether we're trying to eat more or less, we all end up eating about 1.7 kg of food each day on average.

This really highlights how important the calorie density of our food choices is.

Let me throw a wild example your way:

Imagine you ate 1.7 kg of berries.
That's roughly 880 calories.

But if you swapped those berries for the same weight in pizza?
Boom, you're looking at about 4500 calories!

It's a bit of an extreme comparison, but it perfectly illustrates my point: what you eat really does matter.

So, here's a little advice I like to share with my clients, especially those aiming to shed some body fat:

try making sure that half of your plate is filled with veggies in 2-3 meals a day.

It's a simple step, but it can make a huge difference in your journey towards a healthier you.


Good For You

Two stretches you should be doing if your sit a lot

Feeling stiff from sitting all day? 🪑
Let's change that!

These two moves are your golden tickets to improved hip mobility, stretching those hip flexors and the deep-seated quadratus lumborum muscle in your lower back.

Perfect for unwinding and giving your body the TLC it deserves.
Try them out!

How to use it?
Hold each stretch for 30 sec and repeat on both sides


Weekly Workout

Ready to feel stronger and full of energy? I've got just the thing for you.

This at-home, full-body workout is perfect for women who want to kickstart their strength and energy levels.

It's easy to follow and totally beginner-friendly

Trust me, you'll love how empowered and vibrant you feel after this 💪

Time: 15 minutes
Equipment:
Your legs and arms
Good for:
total body
Instructions:
Do the workout three times during next week, ideally on nonconsecutive days. Perform three sets with 60 seconds of rest between sets.


Tasty & Healthy

As someone with a sweet tooth, I'm always on the hunt for delicious yet healthy swaps for my favorite treats.

This week, I stumbled upon a game-changer:
a delectably rich brownie that's actually made with quinoa.

That's right—quinoa!

I learnt this recipe from the talented @Gigi_goes_vegan on Instagram.

Ingredients

  • 120gr dry quinoa
  • 100gr greek ‘style’ yogurt
  • 90gr overripe banana
  • 9gr flaxseed + enough water to turn into a slurry
  • 40gr cocoa powder
  • 40gr maple syrup
  • 50gr peanut butter
  • 1 tsp baking powder
  • 1 tsp vanilla extract Chocolate chips to taste

Check it out here for full instructions and more yummy recipes.


Ask Yourself

What's the one health or fitness goal you've always wanted to achieve but haven't yet? What's holding you back?


Have a wonderful weekend ✨
Idan

Whenever you're ready, here's how I can help:

1. Zero to yoga: Boost your energy and flexibility with my Yoga for Beginners program, designed to help you start your yoga journey and experience its incredible benefits.

2. Back to shape: Regain your fitness and establish healthier habits with my beginner-friendly program, designed to help you get back on track and feel your best.