- 2/3 dry cups of your choice of grain (rice, quinoa, barley)
- 2-3 cups broccoli and beans
- 2 cans of tuna (drained)
- 2 garlic cloves, minced
- 1/3 cup chopped almonds
- Parmesan cheese to taste (approx 1/4 cup)
- 2 tbsp lemon juice
- 2 tbsp olive oil
- Salt to taste
- Cook the grains accordingly
- Steam the veggies
- Add all ingredients to a large bowl and mix together
While cell phones are an incredible advancement of modern technology and undeniably have introduced many advantages to the way we can interact and do business, using these devices day in and day out comes at a cost. For most, our phones are nothing short of an addiction and have hindered our ability to have true human interaction and to be productive. Even though these devices may be completely necessary in our day to day lives, there are many small behavioural changes we can make to ensure we can still come back to the present moment from time to time.
The article below introduces 7 great tips on how we can be more mindful when it comes to cell phone usage, and I’d like to add one more – leaving your cell phone in your locker while you’re at the gym. Working out is one of the best ways to get out of your head and into your body, and to leave all the stress of your day at the door. But when we bring our cell phones in, not only are we remaining in this state of distraction, but it’s likely we’re also decreasing the efficiency of our workout with longer rest periods.
So next time you’re at the gym, do yourself a favour and disconnect for the hour, and try incorporating some of these other tips in to your day to day routine!
The article below is an excellent piece written by Girls Gone Strong outlining what I feel is one of the largest obstacles in helping female clients to have compassion for themselves and to feel comfortable in their own skin – living in a society where from a very young age, women are being indirectly taught that their self worth is dependent on their physical appearance.
This article touches on some great points, including that when we simply brush away a woman’s dissatisfaction in her physical appearance by reassuring her she looks beautiful or thin today, we are likely disregarding a pain that is much deeper rooted, as well as reinforcing the idea that being “beautiful” is an indicator of our worth.
At Maitri Fitness I try to incorporate the key suggestions of the article into the way I communicate with my clients, and I encourage other coaches, and anyone really, to do the same:
Next time you find yourself in this situation, rather than disregarding a comment your friend or client makes, challenge yourself to listen to their feelings so they know their pain is heard, and begin to authentically compliment their internal qualities.
Finding the time to adequately rest and rejuvenate our bodies can be a challenge – whether we are at the peak of our fitness goals, or at a time when we haven’t quite figured out how to work fitness into our daily routine.
Occasionally, active individuals will reach a plateau and feel like they are going backwards, despite spending endless time in the gym or on the trails. As we get caught up in our goals, we can forget to take the rest we need. This can actually have a detrimental effect on our body because despite what you might think – more is not always better when it comes to physical activity, especially as we increase intensity.
Each time we workout, we are putting our muscles and connective tissues under stress. While this is a necessary step to improving our strength, mobility and endurance, if we don’t allow adequate rest time, we aren’t allowing ourselves to recover from this stress. This can result in diminished performance, fatigue, and increase your chance of injury.
Resting and recovering doesn’t mean you have to sit at home on your couch – it involves a number of key components including getting an adequate amount of sleep each night, properly nourishing your body, and incorporating active recovery into your weekly routine.
Active recovery can include things like yard or house work, walking or hiking, or yoga. Yoga is a fantastic way to keep your body moving, stretch out those tired muscles, and to tune in to the often forgotten mental component of healthy living.
Yoga and other methods of active recovery can also be a great starting point for those of us that are struggling to meet the recommended amounts of physical activity each week. Chances are if you lead a busy lifestyle, taking the time to tune into your body and breath can provide clarity and increase productivity.
Next time you’re feeling tired or uninterested in a workout; feel like you need a break; or if you feel like you’re ready for a gentle start to physical activity – consider stepping onto your yoga mat!
Another go-to recipe of mine - quick, delicious and packed full of vegetables!
- 1/2 c uncooked quinoa, cooked according to package directions
- 2 handfuls of spinach or other leafy green vegetable
- 4 tablespoons of hummus
- Approx 2.5 cups of chopped veggies such as tomatoes, peppers, cucumbers, red onion and avocado
- 2 tablespoons crumbled feta cheese
- Chopped olives to taste
- Olive oil, balsamic vinegar, salt, pepper and basil to taste
- Divide all ingredients into two bowls
- Layer spinach on the bottom of the bowl, topped by the quinoa and hummus
- Top with chopped veggies, feta and olives
-Drizzle with olive oil, and vinegar, and top with salt, pepper and basil!
With all the fad diets we see in the media, it can be confusing to know what eating "clean" even means. In reality, eating well doesn't have to be hard, and it definitely doesn't have to be boring. The key is to eat a variety of fresh, minimally processed foods as often as possible. But after a long day at work, sometimes thinking about what you have to make, or following a complicated recipe, can completely deter us from cooking.
Finding a few favourite recipes can help alleviate the thought that goes into eating well and keep you on track with your nutrition goals. Here's a favourite in my house that can be ready to eat in just half an hour. The recipe serves 2, which is perfect for leftovers the next day or can be easily doubled if you're cooking for more than one!
Spicy Peanut Buddha Bowl
Makes 2 servings, vegetables and protein source can be substituted with your preferences
- 250g medium firm tofu
- 1/2 cup brown rice, uncooked
- Approx 3 cups of vegetables including onions, carrots, broccoli, mushrooms, spinach, etc.
- 1/8 c each of soy sauce, maple syrup and natural peanut butter
- Approx 1/8 tsp each of red chilli pepper flakes, ground ginger, garlic powder
- Peanuts to garnish
- Preheat oven to 400
- Cut tofu into one inch cubes and coat with olive oil, salt and pepper on a cookie sheet. Bake for 30min, stirring occasionally
- Cook rice according to package directions
- In a large frying pan, fry all vegetables over medium heat (adding leafy greens at the very end)
- Mix sauce ingredients together in a small bowl
- When vegetables are nearly cooked, mix the majority of the sauce in to the frying pan, leaving a small amount to coat the tofu with
- Mix tofu in remaining sauce
- Add rice to bowl, followed by vegetables, tofu, and a few peanuts sprinkled on top