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 HAPPY NEW YEAR!!!
2021 was another interesting year with many ups and downs, but there’s no point dwelling on the past, it’s time to look ahead and welcome in 2022 with open arms.
With all the energy and hopes for the future this newsletter is all about starting the new year the way you intend with energy, health, wellness and a drive to succeed!

Monthly Recipe

LENTIL LASAGNA
Thanks to
@Dott.Styven Tamburo
here’s a delicious New Year’s Eve recipe to start your year off right!

INGREDIENTS:
2 eggs
200g flour (you can also use half wholemeal)
90g peeled lentils
20g grated carrot
20g grated onion
20g grated celery
120g lean ricotta
20g grated Parmesan cheese
Salt, pepper and chilli

INSTRUCTIONS:
Prepare the pasta for the lasagna by combining the eggs and flour. Add a pinch of salt and knead until you get a dough. Leave to rest for at least half an hour.
In a pan pour the peeled lentils and the mix of grated vegetables. Cover with water and cook slowly adding more water if necessary. Season with salt, pepper and chilli.
Roll out the pasta dough thinly and blanch in lightly salted water.
Compose the lasagna by layering the pasta and adding the lentil sauce, ricotta and grated parmesan.
Bake in a hot oven at 200 degrees celsius for 10 minutes.

NOTE:
If you don’t want to make your lasagna you can buy ready made and follow the instructions on the package.

Exercise of the month

Lunges
Some of the best exercises for targeting all elements of fitness are full body movements. During these types of exercises; the heart rate increases creating a cardio aspect, lots of energy is required burning lots of calories, mobility is improved by incorporating more joint movement and multiple large muscle groups are stimulated at the same time creating a greater full body strength. There’s also a focus on the core providing stability and improving balance.

One of these full body exercises is Lunges. There are many variety of Lunges so we’re just going to focus on a basic forward lunge.
Things to remember with forward lunges are:

  • keep the back up and the body perpendicular
  • both legs should be at about a 90 degree angle
  • the front knee should be in line with the ankle
  • keep the weight central and in the heel of the front foot

So what are the additional benefits of lunges:

  • Balance and stability – Lunges train one part of your body independently from the other at a time. Working one leg at a time causes your body to be less stable, which forces your spine and core to work harder to stay balanced.
  • Strengthens and tones legs and glutes – even though they are full body movements the main work is still seen in the legs and the glutes.
  • Hip flexibility is improved due to the hip flexors being stretched in the posterior leg.
  • They help to strengthen the back and core without putting extra strain on the back.
  • Lunges are also a functional exercise making your everyday movements and activities more effective.

Lunges can be adapted to make them easier of harder which makes them a perfect exercise for all levels of fitness. As I mentioned before there are many varieties so you can get really creative in your workouts. Each variety has their own advantages and benefits and will work your muscles in different ways.

Helpful Tips

Secrets to losing weight and keeping it off
For many the new year is about making new year’s resolutions, having a fresh start, getting in shape and the most common, losing weight.
And even though you have the best intentions to lose that weight and start off well, many come up short and lose momentum. Here I’m going to give you some tips that will help you to first lose the weight and then to keep it off.
The first very important thing to mention is: It’s not going to be easy. It’ll take determination, patience and consistency to see results and those results won’t come over night, but if you make it a lifestyle choice and create new healthy habits, slowly it’ll  become less of an effort.
It’ll be a slow but rewarding process so don’t give up!

Ok here we go, the secrets to losing weight:

  • Life is movement  – yes you lose weight by working out, and conditioning the body is vital but life doesn’t end when you leave the gym/studio. Think in terms of calories, a healthy weight loss is 2 pounds a week which means we’d need to burn 7,000 calories, yes 7,000 calories just for those 2 pounds (that’s 1,500 calories per pound). Now an average workout burns around 300-500 calories, say we work out 3x a week thats 900-1,500 calories gone in a week. But what about the remainder of the 7,000 calories we need to burn? That comes from our everyday movement. It’s not enough to go balls to the walls for 30mins and think that’s enough, you have to incorporate more movement into your day. If you need ideas check out our November newsletter on ‘Ways to Increase your Daily Activity’.
  • Add weight training into your workouts – don’t worry lifting weights won’t make you bulky. It actually creates lean muscles which increases your resting metabolism, this means you to burn more calories even at rest after your workout, helping to trim excess weight. Start off with light weights and build as you gain strength.
  • Be accountable – when you make yourself accountable your more likely to be consistent. Include a friend or family member in on your journey. Even if it’s only for support, make a contract with yourself and ask they to help you out.
  • Take pictures and measurements – this way you can track your progress and celebrate your achievements. A word of warning though, do not weigh yourself everyday, once a week is more than enough. An unhealthy obsession can be detrimental and in worse cases cause eating disorders.

How to keep it off:

  • Eat the rainbow – in order to function properly we need to fuel our bodies and the best way is to make sure we are getting a wide range of nutrients from our food. The easiest way to do this is to try and eat as many colours from the rainbow as possible adding diversity to your diet.
  • Portion control – people think they need to go on a diet to lose weight but often the issue is their portion sizes are too big. Everyone is different and depending on age, sex, size and activity levels your energy requirements will differ. The best way to find out the amount of portions you should be consuming is to seek professional advice. But for a more simply method you can use the Canadian Plate Model, see the June Newsletter for details.
  • Stay hydrated – staying hydrated has it’s own benefits but often a sign of hunger is in fact your brains way of saying your thirsty. The cues for hunger and thirst come from the same part of the brain, so it’s easy to confuse the two. So next time your peckish have a drink of water first.
  • Make exercise fun – find a class (we have many for you to choose from) that you really enjoy and which gets you wanting to go back each week. When the exercise is fun and sociable you don’t even realise you’re staying in shape.

At the end of the day it isn’t about numbers on the scale it’s about how you feel. Many believe you need to lose weight to be healthy, often it’s the other way around. If you are healthy you will achieve your best weight.
Life is to be enjoyed and you are beautiful no matter what your size!

Quote
“Looking after my health today gives me a better hope for tomorrow.”
 Anne Wilson Schaef

Affirmation
‘I am Committed’
I understand the value of hard work and pursue my goals relentlessly