Koko FitClub South Jersey

It is now 🎉 and it is fabulous!! 🎉

Meal Plan ✔️
Workout sessions ✔️
Supportive community ✔️

Join us - it's easy to sign up ⬇️

Still time to grab your spot 🎯
Oh, the changes that can happen in 4 weeks 🏋️‍♀️
It will be a fabulous summer 👙

Still time to grab your spot 🎯
Oh, the changes that can happen in 4 weeks 🏋️‍♀️
It will be a fabulous summer 👙

🔑THURSDAY TIP: SET A BMG!

Say it ain’t so! You already know this week’s challenge is scheduling your workouts for the month…

And your tip this week will probably surprise you!

👉Set yourself up for success by setting a “bare minimum goal”.

Create an activity goal that you KNOW you’ll be able to accomplish … but will keep you feeling good about your progress and on track with your goals.

Just by setting a bare minimum goal…

You’ll still feel successful
You won’t lose any ground during the busy holiday season
You’ll feel extra proud of yourself when you over-achieve on your goals!

❓Have you scheduled your workouts yet? 👇

😋If you’re someone who misses their meal time and hits the protein bar aisle looking for a balanced option, I have a healthier solution that will also save you $$$.

Throw together a batch of these no-bake bars which are a healthier alternative to most of the protein or granola bars out there. Throw one in your bag (or car) to have one with you for the day, just in case!

💡Note: Most of the “sweet” comes from the dates.

No-Bake Andi's Vegan Bars
🍽️ Meal replacement status 🎯
Link to recipe:
https://drive.google.com/file/d/18t6K6DgGUbLLfAhT85LG8CKIDeD5PE00/view?usp=sharing

Make sure you only have one at a time :-)

𝘛𝘪𝘱 : store the bars individually in the freezer until you need it. Grab and 𝘨𝘰𝘰𝘰𝘰𝘰𝘰𝘰!!! 🏃

🌴Dates have been called “nature’s candy” because they are so sweet.

One of the most popular kinds of dates – medjool – was considered the “king” of dates in Morocco because they were reserved for royalty, due to the fact they cost so much to grow and harvest.

But nowadays you can get them in most major grocery stores. They live up to the hype!

😮Fun fact: You might think of dates as a dried fruit but ….

They’re NOT! They are actually considered a fresh fruit.

😋They’re also loaded with fiber, vitamins, minerals, and anti-inflammatories.

Plus, they have the highest antioxidant count of ALL similar fruits (like figs & dried plums).

Those antioxidants may help prevent some chronic illnesses like heart disease, cancer, Alzheimer’s, and diabetes.

💡They’re also one of the best natural sweeteners and can be used in recipes to replace regular sugar.

That being said, they are loaded with natural sugars … so that means a little goes a long way!

Do you like dates? ⬇️⬇️⬇️

REFERENCES:
www.healthline.com/nutrition/benefits-of-dates
https://blog.joolies.com/10-fun-facts-about-dates

🏆Brown rice used to be synonymous with the word “healthy” … until the low-carb revolution happened!

But guess what? It can still be a healthy choice!

It’s an inexpensive whole grain packed with fiber and a long list of vitamins, minerals, and antioxidants.

Studies also show it is linked with heart health and better blood sugar control. Plus, it’s gluten-free.

👉It’s a perfect meal prep choice — just steam a pot of it and keep it in the fridge until it’s time to eat!

What’s your favorite kind of rice: brown, jasmine, sushi rice … or something else? ⬇️⬇️⬇️

REFERENCE:
www.healthline.com/nutrition/is-brown-rice-good-for-you

🔑THURSDAY TIP: TIME TO GET REAL

This week’s challenge is to come up with a concrete plan to finish 2023 STRONG.

How to make that happen? Be realistic!

Set goals that you can REACH that will leave you feeling empowered (vs drained, tired, and defeated!).

❓What can you accomplish between now and Dec. 31?

Come up with actions to make it happen – and give yourself TIME to get them done!

Realistic actions:
Work out 4 days a week
Eat veggies at every meal between now & the end of the year
Meal prep twice a week!
Always have healthy food at home

How are you doing with your actions this week!?👇

🔥WEEKLY CHALLENGE! 🔥

➡️We are officially into the FINAL QUARTER of the year.

Your challenge this week: Come up with a 90-day plan to finish the year STRONG!

💪Maybe it’s time to revisit the goals you set at the start of 2023 … double down on your current goals … or set entirely new ones to see what you can accomplish?

Here are a few examples of personal goals!
*no between meal snacking
*Make 2 out of 4 meals consist of 5 colors 🥗
*Hit the weights & class (or Cardio) 5 days a week with 2 rest days

Here’s how to make them a reality:
*Make a shopping list before the store visit, and avoid impulse purchases💲
*Hide food in cabinets and not on the counter. Get it out of 👀 view
*Schedule workout times as an appointment (to the 🏥doctor) that you won't miss

As the saying goes:

🎯The minute you put a DEADLINE on your DREAM, it becomes a GOAL!

Let’s bring those dreams to life, OK?

This year has flown by — and so will the next 90 days! What will you have to show for them?

👉That’s up to YOU to decide.

Joining us for the challenge? Let us know ⬇️⬇️⬇️

🫒One of the healthiest oils on the planet is ... OLIVE OIL!

And if you’re like a lot of people, you might keep a bottle of it on your counter so that it’s always at hand!

💡But did you know that’s actually not the best idea? It should be stored in a cool, dark, place.

That keeps it away from light & heat — which can speed up oxidation, making the oil rancid faster.

💪 This would be a shame because olive oil is high in antioxidants, anti-bacterials, anti-inflammatories, and good-for-you fats.

All of those micronutrients are linked with a lower incidence of stroke, diabetes, Alzheimer’s, cancer, and heart disease.

For the best nutrition benefits, make sure you’re using PURE extra virgin olive oil.

Do you have any olive oil in your kitchen right now? ⬇️⬇️⬇️

REFERENCE:
www.healthline.com/nutrition/11-proven-benefits-of-olive-oil

🔑THURSDAY TIP

Just say NO to microwaving in plastic containers.

😲Many plastic containers have harmful chemicals that can leach into your food if they are heated up. Even putting hot foods into plastic containers can make this happen.

These chemicals are linked with a long list of health issues, from disrupting hormones to obesity, diabetes, and even reproductive issues.

Replace your plastic containers with glass if this is a concern for you.

👉Do you use plastic containers? 👇

REFERENCE:
www.healthline.com/nutrition/can-you-microwave-plastic

A healthy lifestyle includes exercise, nutrition, healthy sleep patterns and a healthy group of friends O)

🤩Cookies for breakfast? Yes, please!

This recipe also makes for a healthier option instead of traditional cookies.

Flax Breakfast Cookies
Makes 12 cookies

½ cup (125 ml) almond or peanut butter
⅓ cup (75 ml) non-dairy milk
3 Tbsp coconut sugar
1½ Tbsp water
1 tsp vanilla extract
½ tsp pumpkin pie spice
⅔ cup (80 g) flaxseed meal
⅔ cup (105 g) raisins

Preheat your oven to 325°F/160ºC. Spray the cups of a 12-cup muffin pan with baking spray.

In a medium bowl, combine the nut butter, milk, sugar, water, vanilla, and pumpkin pie spice. Next, add the flaxseed and raisins and stir until well combined.

Place equal amounts of batter into the 12 muffin cups and bake in the oven for about 20 minutes. They’re done when the tops are dry and barely firm and have turned golden brown.

Remove from the oven and let cool in the muffin pan for about 10 minutes before removing. Run a knife around the edges of the cookies to loosen them from the pan, and finish cooling on a wire rack.

Let me know how you like these if you make them!

Notes for BH nutrition: These are intended as a healthier version of a treat....if you feel like you need to work it into your meal plan, each cookie is 3 fats and 1 carb

🍫🫐This is one of those accidental recipes that you throw together when you’re hungry and then realize how delicious it is!

Warning: these dessert quesadillas are addicting. The walnuts, blueberries, and chocolate go surprisingly well together.

Chocolate-Walnut Berry Quesadillas
Makes 4 servings

2 x 10-inch whole-grain tortillas
1.5 ounces dark chocolate
2-3 Tbsp walnut butter
½ to ¾ cup blueberries
*If you're following BH nutrition, use 1 tortilla, .75 oz chocolate, 1.5 Tbsp nut butter, 1/2 cup berries for a 3 unit carb/fat portion

Heat a medium skillet over medium heat and place a tortilla in it, warming it for 30-60 seconds on each side. Repeat with the second tortilla.

While the tortillas are warming, melt the dark chocolate in a microwave for about 1 minute, or in a small double boiler. Be sure to stir the chocolate occasionally while it’s warming so that it melts evenly.

Place one warmed tortilla on a plate and spread the walnut butter on it, ensuring it’s covered right up to the edges. Sprinkle the blueberries over the walnut butter, and then drizzle with the melted chocolate.

Top with the other tortilla, lightly pressing it down to gently “smush” the mixture together.

Cut into quarters and serve!

🔥 WEEKLY CHALLENGE! 🔥

Want a sneaky but powerful way to REV up your metabolism?

How about joining us for “The STAND-UP CHALLENGE”?

👉Your challenge: get up and move around for at least 15 minutes, during at least 8 hours every day.

If you have an activity tracker, you can use it to track your progress, or you can set a reminder for yourself on your phone to get up and move.

✅Here’s why we are doing this challenge:

We all know that being sedentary is not good for you — it’s linked with everything from tight muscles to higher risks of many diseases.

And fun fact: did you know that on average, people sit for 6½ HOURS every day!? That’s HUGE.

Also good to know — one of your biggest calorie burners isn’t your workouts!

It’s actually when you’re moving around outside of your workouts (walking to your car, taking a shower, doing household activities, etc.).

🔥These activities don’t just burn calories. They help your body BURN FAT.

You have an enzyme in your body – lipoprotein lipase (LPL) that plays a role in converting fat into energy. When you are sedentary, it can reduce those levels.

BUT … moving around during the day can help keep your LPL levels up!

Digestive enzyme Lipase, boosts the absorption of fat in your body! yay!! 👏

❓Are you in? Comment below and let us know! ⬇️⬇️⬇️

REFERENCE:
www.acefitness.org/resources/everyone/blog/6852/6-things-to-know-about-non-exercise-activity-thermogenesis
www.washingtonpost.com/national/health-science/the-big-numberthe-average-us-adult-sits-65-hours-a-day-for-teens-its-even-more/2019/04/26/7c29e4c2-676a-11e9-a1b6-b29b90efa879_story.html

Avocado paired with some smoothie mainstays makes for a tasty (and nutritious) morning blend.

This recipe for an easy, healthy breakfast smoothie uses avocado, banana, and mango for a thick, creamy texture (and plenty of fruit power) plus cocoa powder and vanilla for a little sweetness. Blend until smooth, pour into your favorite on-the-go smoothie cup, and start your day off right.

Ingredients
1.5 tablespoon avocado
½ cup of milk
4 inch banana
1/3 cup frozen mango
21 grams protein from protein powder
2 tablespoons cocoa powder
1 teaspoon vanilla extract
1 ½ cups water

Directions
Add avocado, milk, banana, mango, cocoa powder, and vanilla to the blender. Add water. Blend until smooth.

*Balanced Habits portions for this smoothie: 3 units complete meal for this recipe serving one.

🔑THURSDAY TIP: SPICE IT UP

Here’s a quick tip for your morning drink of water!

🍋🌶Add some lemon and cayenne pepper for a nutrition boost! Both are loaded with anti-inflammatories and antioxidants.

Plus, there’s a belief that they might aid in weight loss and/or speed up your metabolism, although more studies are needed.

Start with just a little lemon juice and a sprinkle of cayenne until you know how much tartness and heat you can handle! 😋

❓Do you drink lemon water first thing in the morning? 👇👇👇

REFERENCE:
www.healthline.com/nutrition/8-benefits-of-cayenne-pepper
www.healthline.com/health/food-nutrition/benefits-of-lemon-water
www.healthline.com/health/food-nutrition/cayenne-pepper-for-weight-loss