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Put all the ingredients into a blender.
Blend on high until a consistent mixture is achieved.
For a thicker smoothie allow it to sit for 15 to 30 minutes so the chia seeds can absorb the liquid.
Pour into a large glass.
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3 Workouts Every Woman Should Try for Health, Fitness, and Fun!
Ladies, let’s be real—sticking to the same workout routine is comfy, but it can get a little meh after a while. Your body loves variety, and switching up your workouts can supercharge your results while keeping things fresh and exciting. Here’s a breakdown of three must-try workout styles that will improve your health, fitness, and overall fabulousness.1. Endurance Training: Boost Your Energy, Glow, and MoodEndurance training isn’t just about running marathons—it’s about building stamina and feeling like a total boss in your everyday life. These workouts strengthen your heart and lungs while kicking your metabolism into high gear, helping you burn calories even after you’ve traded your sneakers for slippers.But the magic doesn’t stop at your body—endurance workouts flood your brain with endorphins, aka happy hormones, making you feel unstoppable. Plus, research shows it can reduce symptoms of depression and improve mental clarity.Try this:Go for a jog or brisk walk with your besties (hello, cardio and girl talk!)Take a dance cardio class for a dose of fun and fitness.Hit the pool and swim some laps for a full-body burn.Pro tip: You only need 75 minutes of endurance exercise a week to feel the benefits. That’s one good Netflix binge worth of time—totally doable, right?2. Strength Training: Build Muscles, Confidence, and SassIf you’ve been avoiding weights because you think they’ll make you bulky, let’s squash that myth right now. Strength training is the secret sauce for sculpting lean muscles, boosting metabolism, and feeling like a superhero. Bonus? It strengthens your bones, protects your joints, and helps your body age like fine wine.When you lift, your muscles repair themselves by creating new tissue. The result? A stronger, leaner, and more toned version of YOU. Plus, resistance workouts can lower your blood pressure and keep your metabolic rate revved up.Try this:Grab some dumbbells for bicep curls or weighted squats.Crush bodyweight moves like push-ups, lunges, and planks.Try resistance bands for a travel-friendly workout.Pro tip: Don’t forget to snap a post-workout mirror selfie—you earned it!3. Static Stretching: Flexibility and Chill Vibes OnlyYou know that delicious stretch you do after waking up? That’s static stretching in action! This workout is your BFF for keeping your muscles flexible, preventing stiffness, and improving your range of motion. Bonus: It’s also a sneaky stress reliever that lowers cortisol levels and leaves you feeling zen.Static stretching can be done anytime—before or after a workout, or even while binge-watching your favorite show. Just remember to warm up a bit beforehand to avoid injury.Try this:Reach for your toes and hold for 20 seconds.Do a gentle seated forward fold or a butterfly stretch.Experiment with yoga poses like Child’s Pose or Downward Dog.Pro tip: Add some relaxing tunes or aromatherapy to take your stretching game to spa-level vibes.Why Not Try Them All?The best part about these workouts? You don’t have to pick just one! Mix endurance, strength, and stretching into your routine for a well-rounded approach that keeps your body and mind thriving.And don’t forget: Pair these workouts with healthy eats (like protein-packed smoothies and colorful salads) for maximum results. And as always, check with your doc before starting a new fitness regimen.Top Group Workout Ideas to Make Fitness FunSign up for a group spin class—sweat it out to killer beats.Try a boot camp with friends for a mix of cardio and strength.Host a yoga night with your girl gang (bonus points for wine and charcuterie afterward).So grab your sneakers, a water bottle, and your favorite playlist—it’s time to crush your fitness goals with fun, flair, and a whole lot of empowerment!
Nutty Fruit Salad with Hard Boiled Eggs
Servings: 1, Prep Time: 10 min, Cook Time: 0 minIngredients0.5 small (2-1/2" dia) (approx 4 per lb) [53 g] Honeycrisp Apples (Diced)1 Juice of 1 wedge or slice [5.9 g] Fresh Lemon Juice0.25 mango [51.75 g] Mango (Diced)0.25 cup [40 g] Grapes (Halves)0.25 cup, sliced [41.5 g] Strawberries2 tbsp [15 g] Slivered Almonds2 tbsp [16 g] Dry roasted shelled pistachios2 large [100 g] Egg (Hard boiled)DirectionsAdd lemon juice and apples to a bowl and gently toss both ingredients together. Drain any excess lemon juice. This step will prevent the apples from browning.Add mango, strawberries, and grapes to the bowl with the apples. Gently mix until combined.Drain any excess liquid the fruit may have released during mixing.Add pistachios and almonds to the fruit mixture. Gently mix until combined.Serve with hard-boiled eggs.Nutrition InfoCalories: 417, Fat: 24g, Carbs: 35g, Protein: 20g, Fiber: 6g, Sugar: 24g
Steak with Chimichurri & Roasted Zucchini
Servings: 2, Prep Time: 10 min, Cook Time: 25 minIngredients16 oz [448 g] Sirloin Steak1 medium [196 g] Zucchini0.25 cup [15 g] Parsley3 tbsp [42 g] Olive Oil0.5 tbsp [7.5 g] Apple Cider Vinegar0.5 Juice of 1 lime [19 g] Fresh Lime Juice1 tbsp, minced [8.5 g] Garlic0.25 tsp [0.45 g] Red Pepper Flakes1 Dash [1 g] Himalayan Pink SaltDirectionsPreheat air fryer to air roast or oven to bake at 385 degrees F (196 C).Wash and peel zucchini. Slice lengthwise, then chop into finger width pieces.Season zucchini with 1/3 of the olive oil and salt. Roast or bake for 15 minutes.Wash and cut the parsley only using the leaves and chop as fine as possible. Place the 1/4 cup of chopped parsley into a mixing bowl and set aside.Finely mince the garlic. Sprinkle a tiny bit of salt while mincing the garlic as this will draw out the moisture and help get a paste like consistency. Place in the bowl with the parsley.To the parsley/garlic mixture add the remaining olive oil, vinegar, lime juice, red pepper flakes and salt to taste. Set aside until ready to use.Heat a pan to medium-high heat. Season the steak with salt and pepper and sear on all sides for 4-5 minutes or depending on desired cook of steak.Serve the cooked streak topped with the Chimichurri sauce and with the zucchini on the side.Nutrition InfoCalories: 586, Fat: 42g, Carbs: 6g, Protein: 48g, Fiber: 2g, Sugar: 2g
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