Heather Vroman Health Coaching

The summer solstice is a time of celebration and reflection. Marking the longest day of the year, it celebrates the sun's peak and the abundance of light, symbolizing renewal, growth, and the vibrant energy of summer! Join Drew Pearlman at Release Well Being Center Boston this evening for a contrast method session at 7 and 8 PM and celebrate the warmth of the season in our traditional sauna combined with the cooling invigoration of our cold plunge!!

Almond & Cacao Bliss Balls

I just made these delicious treats to have for a healthy snack/dessert! They come together quick and easy and are SO yummy!!

Ingredients:
24 fresh pitted dates
½ cup almonds
¼ cup raw cacao powder, plus extra for rolling
2 Tbsp. coconut oil
unsweetened coconut (optional)

Directions:
1. In a food processor, blend the dates, almonds, cacao and coconut oil and process for 2–3 minutes or until the mixture comes together.
2. Roll tablespoons of the dough into golf-size balls and roll in extra cacao to coat.

I have a challenge that will save you $$$, help you feel more energized, fuel your body with higher quality nutrients… and also might help you lose a few pounds!

Are you ready for it!?

This week…. For the ENTIRE WEEK…. Your challenge is to eat at home (and bring your lunch to work)!

The key to this challenge is plan and prepare. This may seem like a lot of work- but it’s doesn’t have to be.

Plus- it’s extremely liberating to know that you’ve always got healthy food in the fridge, and you don’t have to figure out what your next meal is going to be.

Here are some things to keep in mind:

1. It is not all about money, but eating homemade meals does cost less. For the amount of cash you spend on a single meal at a restaurant, you can buy enough ingredients to prepare several meals at home.

2. When you prepare food at home, you know exactly what’s IN it. Most of the time, meals out are carb-heavy, and soaked in unhealthy oils and fats. You really never know what you’re eating when you eat out!

3. Cooking and eating at home is a great way to spend time with your family…. This creates great memories and builds stronger relationships at home.

And remember- this DOESN’T have to be time consuming. You can make something amazing at home in less than 20 minutes!!

You’re just a Google search away from some healthy, easy, and incredibly delicious home-cooked recipes!

Are you in? Let me know below! What’s on the menu this week?! Let’s discuss!

Heather Vroman Health Coaching
heathervroman.com

Overnight chia puddings are a great choice if you’re busy in the morning and still want a hearty, refreshing breakfast.

This version is made with cherries but you can easily substituted with frozen berries. Don’t want to use honey? Try a few chopped dates to sweeten it up!

Overnight Cherry Coconut Chia Pudding
(Serves 2)

3 tablespoons of chia seeds
1 cup coconut milk (you also can use almond or other nut milk if you’d like)
1 cup chopped cherries (frozen or fresh, your choice!)
1 tablespoon (to taste) of honey
Dash of vanilla
½ teaspoon cinnamon

Place all ingredients in a glass container and stir well. Cover the container and place it in the refrigerator overnight.

When it’s time to eat, place serving in a bowl and garnish with an optional teaspoon of almond slivers.

Happy Valentine’s Day ~ celebrate love all month at Release!

Have you heard of the 12 – 3–30 treadmill workout? Started today ~ lovin it!!

You’ll love this simple and versatile tea latte that’s a perfect mid-afternoon energy and mood booster!

Feel free to experiment with the amount of each ingredient till you find the perfect combo that suits your needs/taste. If you enjoy the taste of matcha, adding more will give you extra zing. Boosting the coconut oil will make this latte richer.

Matcha Tea Latte

1 cup unsweetened nut milk (cashew, almond or coconut – whatever you have on-hand!)
¼ tsp. Matcha green tea powder
½ tbsp honey (or maple syrup)
½ tbsp coconut oil

Warm the nut milk in a small pan over medium heat as you set a kettle to boil with water. While you’re waiting, add the matcha powder to a mug. When the water has been boiling for 1-2 minutes, add ¼ cup of it to the mug, mixing it briskly with the matcha.

Remove the nut milk from the stove and add the honey and coconut oil. Carefully, so you don’t burn yourself, whisk the mixture till it’s frothy. You also can put this in a blender create a froth.

Pour the nut milk mixture over the matcha and drink up!

If you like this recipe, check out more at heathervroman.com

I don’t have to workout on vacation… I get to! Having a positive mindset about exercise can make the experience more enjoyable.

What type of workouts do you enjoy?

Ever set your alarm for the same time every morning for few weeks? After a little while, your body will automatically get up right around that same time even without an alarm clock! Creating a sleep routine (where you go to bed and wake up the same time…yes even on the weekends) will help regulate your internal clock to get a better night’s rest.

What time are you going to bed tonight?

Looking for an afternoon pick me up? Try these 5 Ingredient Peanut Butter Energy Bites (servings 12 bites). You can use any nut butter you like, I use almond butter as almonds are anti-inflammatory. Let me know if you try them!

Ingredients:

⅔ cup creamy peanut butter
½ cup dark chocolate chips
1 cup old fashioned oats
½ cup ground flax seeds
2 tablespoons honey

Directions:

Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll.

Roll into 12 bites and store in the fridge for up to a week.
(Credit: http://chefsavvy.com/5-ingredient-peanut-butter-energy-bites/)

Looking for a quick workout you can do at home? Try one of these quick workouts, any movement is better than nothing!

Warm-up and cool down for 5-10 minutes each

6 Min AMRAP (as many rounds as possible)
24 lunges
22 Dead bugs
20 mountain climbers

7 Min EMOM
8 Renegade Rows
12 Low marching plank
4 Squat Jumps

8 MIN AMRAP
15 Full sit ups
20 bicycles
25 crunches
30 reverse crunches
35 Core Twist

If you prefer to workout as part of a class, check out my schedule at Release Well Being Center in Westborough!! https://releasewellbeingcenter.com/westborough/experiences/classes/fitness-cycle/

“Kodawari ~ to strive for perfection, while knowing that perfection is impossible and that the work itself is the most crucial”

Have you ever done a functional workout using a club? Fun meets functional !!

Lunch! …are you getting enough fiber in your diet? 

Puja ~ the act of honoring devotion and gratitude 🙏

I am learning so much at Kodawari Studios in Tampa ~ can’t wait to share with the Release Well Being Center community. So grateful for this experience ❤️

Choose Joy ❤️

Tis the season of joy...a time spent with family, time off work, time to reflect on the past year and what's important in life. Especially here on Facebook, it's easy to compare yourself to others. The truth is that everyone's life is filled with good times and bad, successes and failures, hopes and regrets. Don't compare your life to someone else's highlight reel.

Focus on the joy, the progress, the growth, the family, the friends, and the love in your life. Choose JOY.

🔥Nothing gets me fired up like a deadline, and there’s a biggie on the horizon — the end of 2022! Can you believe it’s less than 8 weeks away?!

I’m vowing to finish this year feeling strong – are you with me? For me, “strong” looks like - leaning into my strength training, feeding my body healthy foods 90% of the time and practicing yoga more often .... a goal I’ve been delaying.

I want to finish this year feeling ACCOMPLISHED … and set the stage for a healthy 2023.

✨What does finishing 2022 strong mean to YOU?​​👇👇

It's a Day to Thrive! At our first ever 360 Thrive Retreat!

We're beginning the official countdown to our Spring Retreat on Sunday, April 3rd, from 9:30am- 3:00pm at the magical Tower Hill Botanic Garden in Boylston MA.

Together we will explore powerful topics including:
• How daily habits can profoundly affect short and long term health

• Stress reduction strategies

• Gut health

• Embracing a life of purpose

• Transitioning into Spring from a Chinese medicine perspective

In addition to these experiential workshops, the day includes chair yoga, mindful movement and meditation, all amidst the backdrop of the beautiful Tower Hill Botanic Garden.

Presenters at the Spring Retreat will be:

⚡ Dr. Lisa McGonigal, an experienced Family, Preventive, and Lifestyle Medicine physician with expertise in Culinary Medicine and Clinical Nutrition

⚡Kathleen Quinton, author of Strength Becomes You, Doubt to Confidence: Create Your Desired Life and Certified Life Coach

⚡Dana Zais, a Licensed Independent Clinical Social Worker that has conducted trainings on Trauma, Anxiety, ADHD, Caring for the Caregiver, and understanding the struggles of living with mental illness

⚡Erin Linde, a Certified Integrative Health Coach who is passionate about supporting and empowering women to live their healthiest and happiest lives

⚡Marianne Volpe, Licensed Acupuncturist, Herbalist and Hypnotherapist whose specialties include women’s health, anxiety/depression, immune system, digestion, diabetes, fibromyalgia, migraines, and neurological conditions.

A healthy and delicious lunch will be provided and you are welcome to enjoy the gardens following the event.

This memorable day is $170 per person, and $145 for active 360 Thrive clients as well as current Release and Synergy Members (members need to please call to register).

Register here: https://360-thrive.com/wellness-forums/

’ve got a delicious smoothie recipe for you today that is packed with nutrients your muscles (and taste buds) will LOVE.

It makes for a great power-packed breakfast or post-workout recovery drink, and it’s surprisingly refreshing.

Choco-Berry Recovery / Energy Smoothie | 360 Thrive Choco-Berry Recovery / Energy Smoothie Feb 25, 2022 | Recipes ¾ cup (180 ml) coconut, almond, or macadamia nut milk 2 tbsp tart cherry juice concentrate 1 handful of spinach ¼ cup (25 g) frozen mixed berries ½ medium beet, peeled and cut into cubes (you can buy these precooked in many produce dep...

Please join us to support a wonderful cause, and get a great workout at the same time ~ everyone is welcome!

❄ Happy Winter Solstice everyone!

Spiritually, Winter is thought of as a time for self examination, to manifest our desires and expand our desires. During this season you may find yourself inspired to bring about positive change and to cultivate new ideas.

Embrace the reawakening of Winter with renewed vigor and hope for transformation!!

☕ FOOD OF THE WEEK – COFFEE ☕

❓Be Honest: How many cups do you drink each day? Let us know below 👇👇

⭐️ Fun fact – coffee is generally considered the biggest source of antioxidants in our diets. Crazy, right!?

Let’s count the reasons to drink coffee …

😴 But not TOO much of it – more than a couple of cups of a day can make you tired, lead to rapid heart rate, anxiety, urinary issues, and insomnia!

⚡️ Coffee can give you a natural energy boost, improve your mental focus and performance, speed up your metabolism, and can even give your mood a lift.

🔥 Plus, it’s linked with a lower risk of developing type 2 diabetes, Alzheimer’s, and Parkinson’s diseases. It also appears to protect your liver as well as guard against stroke and some forms of cancer. Pretty amazing!

💪 If you’re not sensitive to caffeine, it’s considered a great pre-workout booster and is a must for many people first thing in the morning.

✅ It’s good hot or cold, in rubs, baked goods, and more!

☕What’s your FAVORITE way to have coffee!?

KNOWLEDGE IS POWER!

A new study has come out about exercise and your risk for developing COVID …

… and ZERO major news networks have covered it so far.

This info can help you change your life and the lives of people you know, plus it’ll take less than two minutes to read.

In South Korea, researchers found that working out REDUCES your risk of getting Covid-19.

Here’s a direct link to the study: https://bjsm.bmj.com/content/early/2021/07/21/bjsports-2021-104203

The study evaluated 76,395 people that had been tested for Covid AND had recently completed a national health examination (including an assessment for physical activity.)

What they found:

Adults who worked out (cardio + strength training):

#1: Had a LOWER risk of Covid-19 infection (2.6% vs. 3.1%)
👉 This means you are LESS likely to get infected with the virus if you exercise (according to the study).

#2: Had a LOWER risk of Severe Covid-19 (0.35% vs 0.66%)
👉 This means there’s nearly 2X MORE risk of ending up with severe COVID if you don’t exercise (according to the study).

#3: Had a LOWER risk of Covid-19-related death (0.02% vs 0.08%)
👉 This means there’s nearly 4x MORE risk of dying a COVID-related death if you don’t exercise (according to the study).

… Compared to those who didn’t meet South Korean exercise guidelines. (150 minutes a week and 2 strength-training sessions.)

The South Korean researchers said regular exercise helps:

✅ Cut the risk of infection
✅ Boost the immune system, and
✅ Reduce disease-causing inflammation in the body.

The study also noted that the World Health Organization recommends people be as active as possible …

AND encourages everyone to engage in regular aerobic physical activity, as well as bone and muscle-strengthening activity.

It’s time to GET ACTIVE – and encourage your family and friends to join you!

If you’re not sure how or where to start, please reach out to my team at [email protected]

We can help you create a plan that works for YOU and where you’re at in your life.

Being PROACTIVE about your health is so important. Both for you and your loved ones.

Please share this with a friend or family member - we want to get this message out there to people who need it. It may just help save a life.

Physical activity and the risk of SARS-CoV-2 infection, severe COVID-19 illness and COVID-19 related mortality in South Korea: a nationwide cohort study Purpose To determine the potential associations between physical activity and risk of SARS-CoV-2 infection, severe illness from COVID-19 and COVID-19 related death using a nationwide cohort from South Korea. Methods Data regarding 212 768 Korean adults (age ≥20 years), who tested for SARS-CoV-2, f...

It’s Apple season!! Do you know that apples’ soluble fiber can help slow the absorption of sugar into the bloodstream and may improve blood sugar levels? Add this healthy apple crisp to your menu this week! 🍏 🍎

Apple Crisp | FitEffex Apple Crisp 4 apples, peeled, cored and thinly sliced 1 tbsp lemon juice (to stop apples from browning) 2 tsp vanilla extract 3 tsp cinnamon, divided ½ tsp nutmeg 1 cup almond (or other nut) flour ¼ cup maple syrup ¼ cup coconut oil, melted ½ cup walnuts or pecans (or a mix!) Preheat your oven t...

360 Thrive has so much to offer! Check out these forums and more on our website!

https://360-thrive.com/

There are SO MANY incredible wellness forums offered this Fall that it's almost too hard to choose!!

We are thrilled at 360 Thrive to be offering NINE group forums starting in September and October. Each one will be led by an Expert Facilitator who will provide the guidance, tools and structure to help participants move toward and achieve their wellness goals.

With topics across mindfulness, nutrition, aging, storytelling, empowerment, self care and more, there is an opportunity for anyone and everyone to improve their overall well being!

Find more details on the group wellness forums, including registration, here:

https://360-thrive.com/wellness-forums/

The PMC is two and a half weeks away!!! Sean has made a personal commitment to ride these 192 miles to raise funds for Dana Farber, to bring us closer to our aspirations of a world without cancer. I hope you can help him achieve this significant goal by donating as generously as possible. This is huge, this is real and this is wonderful!

http://profile.pmc.org/SV0048?fbclid=IwAR0TPFgzNPhjpX1xgMA4pTYd7aQC43uIChRJyYcBoNjMh8V72dL2ifGoXzk

Why I Ride ... Anyone willing to donate should know that 100% of all donations will go directly towards cancer research, with every penny going to Dana Farber. I sincerely pray that continued advances in treatment will bring us closer to our aspirations of a world without cancer.

🤔🤷‍♀️Q: Will using an activity tracker (like an Apple Watch, Fitbit, etc.) make a difference?

✅A: Not to be all wishy-washy here, but it depends!

(I believe they can be SUPER USEFUL … and am going to tell you why in a sec.)

💡A study done a couple of years ago found that wearing an activity tracker didn’t lead to much in the way of immediately measurable health outcomes.

👉Basically, people who used them didn’t notice their blood pressure or cholesterol levels go down.

But the study found those people were motivated to exercise MORE ... which can obviously have healthy payoffs over time!

❤️ Here’s one reason I like activity trackers: They can be a good way to get a feel for how hard you’re working during a workout.

🔥That’s info that can help you either pick up the pace or slow down, so you’re working within your ideal and safest “zones” on any given day.

😅They also can encourage you to be more active because you can immediately see your total activity for the day.

💡Depending on what kind of tracker you have, this can show up as steps per day, “strain” per day, activity minutes, etc.

(NOTE: if you’re on a medication that slows your heart rate, like some blood pressure drugs, the heart rate readings on your tracker might not be so meaningful for you. Ask your doc or pharmacist for guidance there!)

❓Do you use a tracker! Which one, and what do you like about it? I use the Apple Watch and love that I have my tracker and all of my phone apps in one convenient watch! I can also use it to encourage/compete with friends!

Come Workout With me at Release Well-Being Center! https://releasewellbeingcenter.com

I am so excited to announce, that starting next week, I will be teaching at Release Well Being Center! This is in addition to my classes at The Core Connection.

I will update you on my schedule, but for starters, I am teaching Total Body Conditioning at 9:15 on the following dates ~ hope you can join me!

Thursday, July 15th
Tuesday, August 3rd
Tuesday, August 17th
Thursday, August 19th