Where to begin... Finding Time + Quick Full Body Barre + Chickpea Toast!
THE NUTRITION BARRE: Movement + meals + mindset tips for the week ahead.
DISCLAIMER: Please consult with your DR before starting any general fitness, nutrition, or wellness program or tip. This newsletter is NOT a substitution for professional, medical, therapeutic, or mental health consultation, diagnosis, and/or treatment. This newsletter is for informational, educational, and entertainment purposes only. It includes science-based/general guidelines, and is NOT personalized advice or training. These are just suggestions and if you try anything, you do so at your own risk.
Where to begin:
”The diet starts Monday…”
”I’ll start my fitness routine in the Fall when I have more time…”
”I don’t have any time…”
We’ve all said one of these things, or all of them, depending on the weather.
The truth is, there is NO perfect time to start the new healthy lifestyle, other than NOW. But, not in the way that you think. The diet doesn’t start “now” in terms of restriction, over doing it in the gym, or putting yourself down with old, 1982 fat-shaming, rhetoric. It “starts now” can mean:
When is your next meal at the time of reading this newsletter?
-What decisions can you make based on this?
-Perhaps, lunch is the next meal for you. What is a lunch that will make you feel good in terms of satisfaction, health, and sustainability? Choose that lunch and enjoy it.
Do you always lament that you don’t have enough time to exercise?
I get it. We all have a lot going on, but here’s a little secret in terms of finding 30 minutes a day to move your body (however you wish):
Peruse your Settings on your phone, and look at how long you spend on social media apps, or apps in general. If you have a smartphone, there is a very good chance that you will find those 30 minutes in these analytics. Set a “use timer” on your phone for the apps you spend a lot of time on, and buy that time back and get moving. (ps you can totally scroll Instagram on a stationary bike too…) So, unless you are an ER doc with 5 kids and a few side hustles, you have 30 minutes lurking in your phone. (PS that is not to say that ER docs with 5 kids and side hustles don’t have the time for movement, they do too, hence why you do as well.) Everyone is different, but get the facts first, before you start limiting your own beliefs. Is that time in your phone? Take it back, NOW!
(PS. this is not to say that shit doesn’t happen and time doesn’t just slip by. We are all human and it can get away from us. The goal here is consistency, not perfection. 30 minutes, 1 hr, 20 minutes, 10… it’s all relative. Really consider: Where can you make the time to move your body? And if the answer is: “I literally only have 5 minutes today, Kris.” Ok. Cool! What are you going to do in those 5 minutes to move your body today? - I’m calling your bluff!)
For real, I’m calling your bluff. Here’s your 5 minutes of movement:
5 MINUTE TOTAL BODY BARRE
Find a song/s that lasts about 5 minutes.
Do each move below for 1 minute.
Props: mat, 1-3lbs dumbbells, a chair/barre/steady surface, water
OK… so how did just 5 minutes of movement feel? Can you do more? Go for it! Try 3-5 sets of these moves to your favorite music or podcast. Guess what: if you do 5 rounds of this, that’s a 25 minute workout. You hit your arms, abs, and lower body! Where does the time go?
Now that you moved your body, you might be hungry. Time to replenish. Don’t know what to make? Try this recipe:
CHICKPEAS ON TOAST - serves 1
(make more or less based on your needs - I do not share total calories or macros. If that is something that interests you, you can absolutely plug the ingredients in yourself.)
Ingredients:
2 tsp. olive oil
2 tbs minced onion
1 clove minced garlic
½ tsp. smoked paprika
½ tsp. sweet paprika
sprinkle Italian seasoning
1 large chopped tomato
3-4 leaves kale, stemmed and chopped
1 cup canned (or cooked) chickpeas, drained
2 slices favorite bread, toasted
1 handful chopped/fresh parsley, basil, and/or your other fave fresh herbs to garnish
3 halved kalamata olives
1 tbs grated parmesan or crumbled feta cheese (vegan or dairy - your call!)
salt and pepper to taste
Prep:
1. Heat the olive oil over medium-high heat in a medium sized pan. Add onion and cook until soft (a few minutes, try not to burn), then add garlic and cook for another minute.
2. Add all the spices (not the fresh herbs) to the pan and combine. Cook until a little fragrant (about 30 secs).
3. Add the chopped tomatoes, kale, and 2 tbsp. of water. Simmer on low-medium heat until the sauce has reduced (5-10 minutes).
4. Start toasting your bread in a toaster/oven.
5. Mix in the drained chickpeas, season with salt, and black pepper. Cook for 5 minutes or until the beans are warmed through.
6. Serve the bean and tomato mix on your toasted bread. Top with fresh herbs, olives, and cheese of choice.
ENJOY!