3 Things to Do This Week

Here are your 3 things for the week. Hope you are enjoying them!

Do This:

Drink your water:
Your goal for this week is to drink 64oz of water every day. Yes… every day for a week. I know that it’s up in the air about how much water to drink but for the sake of this weeks goal just aim for 64oz. It’s not that hard so I don’t want to hear any excuses. We all know how good water is for our bodies so why would we not drink up?

2/3 of our bodies consist of water… What else does water do for us? Water transports nutrients and oxygen into cells.
Helps with metabolism
Regulates body temperature
Protects and moisturizes our joints
Helps our bodies to absorb nutrients better
Protects our vital organs.

Our brains are made up of 90% water. If you are not drinking enough water you can experience fatigue, muscle cramps, irregular blood pressure, headache, migraine and all sorts of other stuff. Soooo… drink your water!

Drink up, here’s to your health!


Move Like This:
Sun Salutations:

This week the exercise is more like a warm-up. It is a full sun salutation that is practiced in yoga. The purpose of the Sun Salutation is to activate the endocrine system and the chakras through which life energy (breathe) is channeled helping to build strength and flexibility. I will be introducing this into the workouts of my clients this week by having them go through it at the beginning of the workout. Sun Salutations is also something I think to do in the morning after I get out of bed. They help to wake up my body and is such a great way to start the day.So give it a try. Study the image and go through the movements… you never know, you mind end finding your way to a Yoga class.


Eat This:
Grilled Yogurt Chicken with Cucumber Salad:

Recipe from here
OK… this one is for you meat eaters. For the vegetarians… the cucumber salad is yummy! I would suggest using full-fat yogurt, not the low fat stuff, it’s much more nutritious for you.

4 boned, skinned chicken breast halves (about 1 1/2 lbs)
1 1/4 cups plain whole-milk yogurt
1 1/4 teaspoon ground cumin
1 teaspoon fresh lemon juice
About 3/4 tsp. kosher salt
1/2 teaspoon red chile flakes
1/4 teaspoon ground turmeric
About 1 tbsp. vegetable oil
1 English cucumber, cut into 1/4-in. dice
2 tablespoons minced shallot (1 medium)
1/4 cup chopped fresh mint leaves
Freshly ground black pepper

1.Rinse chicken and pat dry. Trim any fat and remove the tender from each breast (reserve for another use). Working 2 at a time, arrange chicken between layers of plastic wrap. With a meat mallet or rolling pin, pound meat to an even thickness of 1/4 in.
2. Prepare a grill for direct high heat (about 500°; you can hold your hand 5 in. above cooking grate only 2 to 3 seconds). If using charcoal, spread half-lit coals in firegrate, top with cooking grate to preheat, and let heat build to high.
3. In a medium bowl, combine yogurt, cumin, lemon juice, 3/4 tsp. salt, the chile flakes, and turmeric. Set aside 1/2 cup yogurt mixture. Add chicken to bowl, flip to coat on both sides, and let sit at room temperature 10 minutes. Transfer chicken to a plate, wiping off excess marinade; rub lightly with oil on both sides.
4. Using metal tongs, wipe cooking grate with oiled paper towels. Grill chicken, covered, 3 to 4 minutes. Turn over, cover, and cook 2 to 3 minutes more. Transfer to a clean plate and season with salt.
5. In a serving bowl, combine cucumber, shallot, mint, reserved 1/2 cup yogurt mixture, and salt and pepper to taste. Serve chicken with cucumber salad.