DAY 9 --- I like to MOVE IT, MOVE IT...................................................... (how active ARE you?)

There are opportunities to move EVERY WHERE.

Today's challenge is to be your own detective to find your favorite movement activity. What do you LIKE to do? Are you a music lover and you bop to the tunes while cooking? Do you like the burn of climbing stairs? Did you jump rope as a little girl? Does the thrill of competition get your blood pumping?

The most sustainable activity is one you LIKE to do. But we can learn to make it FUN.

Examples:

  • Tell yourself that on today's walk, you'll walk two blocks at your normal pace, then run a whole block. Continue doing this on your typical route and see how fast you finish. Tomorrow, try to break that record.
  • If you like to stretch, try Yoga With Adrienne on YouTube. She has a fabulous yoga program for beginners! Even just 15 minutes a day!
  • Don't like running? Try walking with a weighted backpack! Just carry a backpack and fill it with anything: books, soup cans, dumbbells. No one will know, and you'll burn more calories!
  • When you find yourself sitting for a long time, challenge yourself to STAND UP and STRETCH or JUMP whenever there is a cue. The cue can be FUN: your dog yawning, your kid saying "whatever", a siren in the street, car honking, bell ringing on the clock tower, commercial breaks....pick a new one every day, post it on the employee lounge and see if others play along (or hide it from the boss and see if they can guess the secret cue that's making everyone move)!
  • Maybe you want the feeling of a tribe to motivate you to show up and get moving? Then check out my bonus resources at the end of ReBOOT CAMP for my favorite recommendations on local areas to get fit!)

Share some of your other enjoyable tricks on our Facebook Group!

Daily-Activity-Questionnaire_BRFINAL_v4.pdf
Increasing-Movement-with-Office-Exercises_BRFINAL.pdf

WHAT?! Yoga that you can do ANYWHERE?! Yes! Try Adriene's STREET YOGA VIDEO

Yes, you can have MUFFINS! These are especially delicious AND HEALTHY:

Breakfast


Morning Glory Muffins

Prep Time: 15 minutes | Cooking Time: 10-15 minutes | Serves: 6

What you will need:

1 hand beater (optional)
1 muffin tin


Ingredients:

¾ cup almond flour
2 tablespoon coconut flour
1 teaspoon cinnamon
1 teaspoon coriander powder
½ teaspoon nutmeg
¼ teaspoon of sea salt
¼ teaspoon of baking soda
2 omega-3 eggs
2 tablespoons grape seed oil (or melted coconut oil)
1 teaspoon real vanilla extract
½ teaspoon lemon juice
¼ cup walnuts, chopped
¼ cup shredded unsweetened coconut


Instructions:

1. Preheat oven to 350 degrees.

2. Combine all dry ingredients in a medium-sized mixing bowl and set aside.

3. In a food processor or bowl, beat eggs and stream in oil, vanilla, and lemon juice. Then, stir in carrots and zucchini.

4. Add dry ingredients to the wet mixture and stir to combine.

5. Place batter into prepared muffin tin, leaving room at top. Sprinkle with coconut.

6. Bake for about 10-15 minutes or until the muffins are lightly browned on top and spring back when touched.

7. Let muffin tins cool on a wire rack for 10 minutes before removing.

8. Store unconsumed muffins in a glass container or covered plate in the refrigerator for up to 5 days. Reheat before consuming in order to add back moisture.

Serving suggestion:

Serve with a couple omega-3 eggs and spread a little nut butter in the center of a sliced muffin (cashew, almond, or sunflower seed butter).

Nutritional analysis per serving (1 muffin): calories 212, fat 17g, cholesterol 55mg, fiber 4g, protein 4g, carbohydrates 6g, sodium 151mg