Hello, my friends! Welcome to "Letters from Lauren" filled with all things health and happiness. Let's dive into the FIRST edition where I share a tasty recipe, detox tip, gut health advice, my current favorite thing, and a killer workout to keep you moving and growing stronger!
1. Recipe: Quinoa Power Bowl
Looking for a nutritious and delicious meal? Look no further! Try my Energizing Quinoa Power Bowl recipe - packed with protein, fiber, and vibrant flavors. Visit my site for the full recipe! www.lauren-neil.com/recipes
2. Detox Tip: Start Your Day with Lemon Water
We are heading into the cold season and mornings are already brisk! Kickstart your day and your detox journey by sipping on a cup of warm lemon water each morning. This simple ritual not only helps to detoxify your body but also boosts immunity and aids digestion. You'll feel refreshed and rejuvenated in no time!
3. Gut Health: Nourish Your Microbiome
Your gut health plays a crucial role in your overall well-being. Incorporate probiotic-rich foods like yogurt, kefir, and sauerkraut into your diet to support a healthy gut microbiome. Remember, a happy gut equals a happy you, less brain fog and better mood!
4. What I Am Loving: Golden Milk Latte's
I am LOVING the new Golden Milk Latte from Sunwarrior. It's an organic blend of Turmeric, coconut milk, ashwagandha, and an adaptogenic mushroom blend and spices. You may have heard of turmeric's anti-inflammatory properties, and this is a great way to incorporate it into your routine. You can also make a great Golden Milk latte from scratch at home! Check out the recipe's tab on my website for my favorite homemade Golden Milk recipe! www.lauren-neil.com/recipes
5. Workout of the Week: HIIT Circuit
Get your heart pumping and torch calories with this week's workout - a High-Intensity Interval Training (HIIT) circuit. Bursting with energy and sweat, HIIT is perfect for maximizing your time and burning fat effectively.
Download an interval timer app like Beepwatch (they have a free version, too!)
Set your intervals depending on your current fitness level. For beginners, I recommend 15 seconds active, 30 seconds rest. For intermediate fitness levels, try 30 seconds, active, 30 seconds rest, and for seasoned fitness enthusiasts, try 45 seconds active, 15 seconds rest!
You will do 4 Rounds of each exercise below at the interval you choose from above.
Warm up - 30 seconds each:
-air squats
-wall pushups
-butt kickers
-jumping jacks
-walking lunges
-arm circles (both directions)
Circuit Exercises - Rotate through each exercise 1,2,3,4,5,6 then start back at exercise 1 for FOUR rounds total!
1.) Squats - hold a weight or object straight out in front of you (10 lbs or less - start lighter if you're just beginning lifting). As you squat, reach your glutes back to a chair/bench/couch but don't sit! When your glutes touch, stand back up. Don't let your knees come in toward each other and don't let your knees extend over your toes! Keep your core tight by pulling your belly button into your spine!
2.) Wide Wall Pushups - the more upright you are, the easier these will be! For more of a challenge, position yourself in more of a parallel to the ground position, the lower you go, the harder they will be! you can progress from using a wall to a lower stair or bench for more of a challenge.
3.) Glute Bridge - lay on your back and bend your knees so you can place your feet flat on the ground. Raise your hips up to the ceiling and squeeze your glutes at the top, don't let your knees come together. For more of a challenge you can elevate your feet, use a resistance band around your knees or try single leg!
4.) Superman with Lat Pull- lay on your stomach and raise your feet and arms straight out and up, while holding that position, bring your elbows down to 90 degrees, then straighten them back out and lower your arms and feet, repeat!
5.) Wall Sit - this one is to FAILURE four times! Go until your drop!
6.) Reverse Crunch - lay on your back and secure your hands onto something secure that doesn't move (bed post, couch, heavy bench. etc.). Curl your knees into your chest and roll as far onto your shoulders as you can. As you progress, you can extend your knees and feet to the ceiling to do a "candlestick" for a harder challenge!
Cool down and stretch!
This is a simple workout that you can do anywhere with minimal equipment!
There you have it, my friends! I hope you enjoyed this week's edition of Lauren's Weekly Lineup. Remember to take care of your body, nourish your soul, and keep moving towards a healthier, happier you!
Wishing You Well,
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