Tag Archives: Energy Boost

Progress

What makes a good workout? Is is the sweating, the music, an empty gym to yourself?

Many factors come into play. However, above all else one theme should ring true.

Progress.

It can be in the gym or in your personal life. If you make progress, no matter how small it may be, it is a success. Every step leads to a bigger step (as we discussed last week.)

Instead of doing 20 push ups for 3 sets for the sixth week in a row. Do 25 push ups for 3 sets…Progress!!!

Move past your norm, challenge your body and your ability to create new possibilities and realities in your life.

Make it the best day!

-K

Momentum

It can feel as if you have all or none. Moving with momentum is the easiest part of moving. Why? Because you have assistance, the drive! When you don’t have momentum, everything can feel 100% harder.

How do we regain it? Did we ever lose it?

Focus on your task, little steps end up completing the end goal.

Those little steps build momentum and ultimately help in achieving that end goal.

Create your momentum and fuel it with small steps everyday to achieve your desired result!

Make it the best day!

-K

Bring a smile

Give a big smile to the mirror when you wake up or when you start your car.

Make it habit to smile every morning when you brush your teeth. Why look at a grumpy version of yourself?!

You just woke up, you are alive,  celebrate it!

Bring a smile with you into a meeting or on the bus.

We have talked about this before. It’s easy to be grumpy and feel crummy about your situation. Only you have the power to change how you FEEL and that is the kicker.

Do it. Change how you feel. Love how you feel.

Make it the best day!

-K

Connecting

Text message. Sent

Email. Sent

Snapchat. Shared

Facebook post. Shared

When is the last time you made a phone call to someone who is close to you?

We often get caught up in the simple and easy electronic form of communication. Saying we are too busy for a phone call or they probably don’t want to talk anyway.

Connect with your loved ones with a phone call. Especially if you are in a different state.  Reach out and make that connection again. Haven’t talked to a friend in a while? How about a call, not a text.

Make communication personal again and engage with who you care about. You’ll be surprised how good it might make you feel.

Make it the best day!

-K

Asian Turkey Meatballs with Zucchini

 
This dinner is fast, easy and healthy. You can use a spiralizer to make zucchini noodles or you can cut them into rounds, which is what I did.
Ingredients:
  • 1/4 cup panko crumbs
  • 1-1/4 lbs 93% lean ground turkey
  • 1 large egg
  • 1 tbsp ginger, minced
  • 1 clove garlic, minced
  • 1/2 tsp kosher salt
  • 1/4 cup chopped fresh cilantro
  • 3 scallions, chopped
  • 1 tbsp low sodium soy sauce
  • 2 tsp sesame oil

For the Dipping Sauce:

  • 3 tbsp reduced-sodium soy sauce
  • 1 1/2 teaspoons sesame oil
  • 1 1/2 tbsp fresh lime juice
  • 1 1/2 tbsp water
  • 1 tbsp chopped fresh scallion

Directions:

In a large bowl combine the ground turkey, panko, egg, salt, scallions, garlic, ginger, cilantro, 1 tbsp of the soy sauce and 2 tsp sesame oil. Gently mix with your hands until combined well. Form into uniform meatballs. Place in little oil in the bottom of skillet. Heat the skillet to medium-high heat and add meatballs. Cover and cook for 15 minutes, gently rotate the meatballs throughout cooking.

For the dipping sauce: mix the lime juice, water, soy sauce, and remaining 2 teaspoons of oil in a bowl. Add the scallions and set aside.

Transfer the meatballs to a serving dish and mix with the zucchini. Stir the sauce, then drizzle the meatballs with a little of the sauce. Serve the meatballs with the remaining sauce on the side.

Make it the best day!

-K

Snooze

The snooze alarm. Your favorite button on the clock or your phone?

What if you woke up feeling refreshed and didn’t hit that darn thing every morning?

Give it a try to see how you feel. Instead of staying up watching TV for the last half hour before bed, turn off all electronics and go through your nighttime routine.

The lack of artificial light will help your body get ready for sleep. When you fall asleep quicker you have the opportunity to get more rest.

Better sleep equates to more energy in the morning and waking up feeling refreshed.

Give that snooze button a rest and wake up when that alarm goes off.

Make it the best day!

-K

Explore

Explore your neighborhood, your town, your city and your state.

Have you done all that already?

Get out of the country!

With our finite time to roam and adventure around the earth make the best and the most of it! See what other cultures are like. Explore their food and the art. Take in a foreign city at midnight under the lights.

Life is about adventure. Packing up a tent and camping in the middle of anywhere!

Sipping a wine and eating a snack on the sidewalk.

Create adventure at every turn. Make the world your playground. If you can only go around  your town or state, explore places you have never been!

Take a step outside your comfort zone and your routine. Bring a friend or record it with photos.

Constantly create.

Never stop exploring!

Make it the best day!

-K

Gratitude

It’s easy and rewarding.

Someone holds the door for you, “Thank you”

A significant other cleans up or cooks, “Thank you”

Your mom or dad call, “Thank you”

Two words that will bring a smile to your face and have good feels all over your body! If someone thanks you, tell them “You’re Welcome”. Try to avoid the self-defeating statements like “It was nothing” or “No big deal”

Embrace gratitude and see where it takes you.

Make it the best day!

-K

Good Morning smoothie

A great smoothie recipe to start your summer morning! I omit ice, but you can add some in if you would like!

  • 1 Cup unsweetened almond milk
  • 1/2 frozen banana
  • 1/4 cup blueberries
  • 1/4 cup raspberries
  • 1 tablespoon no salt added almond or peanut butter (any nut butter will do here)
  • 2 tablespoons protein powder (if desired)
  • A couple of dashes of cocoa powder

All the ingredients are easily interchangeable. Feel free to experiment. The protein powder and nut butter will help make this smoothie filling as well as satisfying.

Make it the best day!

-K

In need of a break?

It’s hard to listen to your body sometimes. We are trained to push everything to the limit. If we are sore or tired, keep pushing to achieve your goals. What about if your body is exhausted and needs a break? How about a recovery day or two?

Your body and mind need rest throughout the week. It can be from exercise, computers, phones, TV. All of those mediums cause fatigue in different ways.  It is important to recognize when your body needs to reset. It can be in the form of a little more sleep, going easy instead of hard during a workout or not putting as much stress on yourself to achieve.

Our bodies are not machines that never need maintenance. We need to care for them and listen to them. Once you listen to your body more closely you might be surprised at what it has to say.

Make it the best day!

-K