Bfit Trainer

Sunday goals in summers corner....

🤩Ready to debunk an old (no pun intended) myth?!

👴🙅‍♀‍Ever heard of the movie “Grumpy Old Men” … or seen the “Get Off My Lawn” memes that make it look like people become grouchy and/or unhappy as they get older?

Turns out that for many people, that’s just WRONG!

💡Science shows most people actually get HAPPIER as they age – this could be because they have better control over their emotions and more understanding of how to make the most of things.

And older folks (Baby Boomers and beyond) report less stress, too!

💡I thought this was all promising news, especially since we’ve been focused on staying healthy as we get older this month. :)

Cauliflower Pizza Crust

🔥I love this cauliflower pizza crust recipe not only because it’s delish … but it’s so much easier than most of the others out there.

It eliminates a messy step from earlier versions of this recipe, which required using cheesecloth or kitchen towels to help remove liquid from the cauliflower.

💡This is a great way to lighten up pizza night and still feel satisfied!

✅Tip: Try sauteing some onions, mushrooms, and peppers (and maybe some chicken sausage!) while the crust bakes and using that as your topper. Seriously yum.

Cauliflower Pizza Crust
(serves 4)

● 5 cups (about 1 head) of cauliflower, cut into florets
● 1 ½ cups (170 grams) shredded part-skim mozzarella cheese, divided
● 2 large eggs, lightly beaten
● 2 Tbsp chopped fresh parsley
● ½ tsp each dried oregano and kosher salt
● ¼ tsp garlic powder

Preheat the oven to 425ºF/220ºC. Line a large baking sheet with parchment paper.
Place the cauliflower in a food processor and process until it’s finely chopped. Pour into a microwave-safe bowl and cover, and microwave on high for about 3-4 minutes, until it begins to soften.

Remove from the microwave and let cool for a few minutes. Drain out the liquid. Stir in half of the mozzarella, both eggs, and the seasonings

Spread the “dough” into a 12-inch (about 30 cm) circle. It should be about ¼ inch (½ cm) thick.

Place in the oven and bake until it’s brown and starting to get crisp on the edges, about 35-40 minutes.

Take the crust from the oven and add your favorite pizza toppings (including the other half of the mozzarella). Place back into the oven and bake until the toppings are hot and melty, about 5-10 minutes.

Enjoy!

✅A: Hate to break it to you, but YES!

I hear this question all the time, and I totally get it. Food is often valued by how many calories it contains.

🔥But your food is WAY MORE than its calories! It plays a big role in your overall health.

Some foods – especially veggies, lean proteins, healthy fats, and unprocessed grains – contain more of the nutrients and micronutrients you need to be healthy…

AND fight inflammation in your body.

And other foods – mainly high-sugar, high-fat, high-salt, and highly processed ones – contain a lot of empty calories that can actually PROMOTE inflammation in your body. 😱😱😱

They can slow down your workout recovery AND you might even notice more aches and pains when you eat them!

😍But that doesn’t mean you can NEVER have your favorite foods.

💡Just make sure you eat a good “base” of healthy foods – 80% to 90% of your overall diet. Then, you won’t feel guilty if you indulge in an occasional treat. 🍫

⭐NOTE: Keep your goals in mind because portion sizes still matter!

🍕Q: I work out regularly so I can enjoy my favorite foods. Does it really matter what I eat, as long as I don’t eat too much?!

💓Do you track your heart rate? ⬇️⬇️⬇️

🏃‍♀‍Checking your heart rate during your workouts helps you to know if you’re working hard enough – but not TOO hard.

✅Tracking your heart rate is easy, as nearly every fitness watch and activity tracker measures it. It matters because when you work within your target zones, it can help boost your fitness fast!

(If you need help figuring your ideal heart rate zone, I can help. Just inbox me.)

😴🕙What time did you go to bed last night? ⬇️⬇️⬇️

🌙One of the best ways to train yourself to get a good night’s sleep is to follow a regular sleep schedule.

(Yes, even on weekends!) 😱

⭐ A big heartfelt THANK YOU to all the Moms out there for all that they do for their families! Take some YOU time this week. You deserve it! 🥰

🌞🕶What’s your favorite brand of sunscreen? ⬇️⬇️⬇️

Wearing it every day is definitely something that “future you” will be grateful for!

👉It will help protect you against skin cancer AND can help fight premature aging of your skin.

💪🏋️‍♀‍ When was your last weight or resistance training workout? ⬇️⬇️⬇️

This is SO important because one big way to combat aging is to build and maintain muscle! It’s normal to lose muscle as part of the aging process, but resistance training can help you fight that.

👉Major health organizations recommend at least two resistance training workouts a week.

🥕Carrots … bright peppers … radishes … purple cabbage … YUM!

These anti-inflammatory veggies are SO GOOD FOR YOU because they contain antioxidants and other compounds that help 1) fight aging and 2) reduce your risk of chronic disease.

🌶What was the last colorful veggie that you ate!? ⬇️⬇️⬇️

🔥Ready for a quick tip for boosting your workout results that works for ALL levels?!

It can improve your fitness, rev up your calorie burn, AND can also help you break out of a plateau if your results are stalling.

💪It’s INTERVAL TRAINING – and even though it sounds intense, you don’t have to be a seasoned exerciser to add it into your routine.

💡PLUS – it has all the potential health benefits of regular workouts:

● Improve cardiovascular fitness
● Lower your heart rate and blood pressure
● Reduce blood sugar levels

✅One of the easiest ways to experiment with interval training is to simply add in a few bursts of higher intensity work during your regular cardio workouts.

If you’re walking, pick up the pace for 30-60 seconds, and then slow back down to your normal “moderate” pace to recover, and repeat.

⏱A good ratio to shoot for is 2:1 of intense to easier work. That would translate to picking up the pace for 30 seconds and then slowing down for 15 seconds.

And there’s even MORE good news – if you’re adding intensity to your workouts, you don’t have to work out as long!

Do you already do interval training?

REFERENCE
https://www.acefitness.org/education-and-resources/professional/expert-articles/5880/a-basic-high-intensity-interval-training-routine-for-beginning-exercisers/
https://www.healthline.com/nutrition/benefits-of-hiit