So why should you start today?

*Strengthen bones and muscles
*Help maintain a healthy body weight
*Enhance your quality of life
*Use it or lose it! Lean muscle mass will naturally decrease as we age. Sorry, it’s true ☹
*Oxygenate and activate your brain
*Strength training will help you preserve your muscle mass, and depending on your routine, you can even build muscle. And of course, a fit body looks great!

You can enjoy immediate gains by implementing a well-rounded program that works all muscle groups with good form and being consistent. (https://www.health.harvard.edu/staying-healthy/how-and-why-to-add-strength-training-to-your-exercise-plan)

Here are 5 simple exercises you can do anywhere to get started on your daily exercise routine:

1. Push ups
Start easy. Find a wall, place your hands against the wall just a tad wider than shoulder width. Take two steps back to create an incline and slowly lower yourself towards the wall, keeping your body firm like a board. Slowly push yourself back until your arms are straight but do not lock your elbows. Try a set of 10 reps. Remember, slow controlled movements are key! As you feel stronger, try this exercise using your kitchen table, then a chair, and slowly move your way down to the floor. 

2. Squats
I think everyone knows this one and you can do it anywhere! With your feet hip width apart, slowly lower your buttocks as if you were going to sit on a chair. Keep your knees in line with your toes, don’t let them go over your toes or lean towards either side. Slowly lift your self back to standing position. Start off with a small range of motion and gradually increase as you get stronger. Repeat for 10 repetitions. Want to multi task this one? Grab something to hold in each hand(canned food, filled water bottle, a decorative knick knack, lol) and add a bicep curl as you do each squat.

3. Abdominal crunches
Standing with feet hip width apart, nice and long spine, shoulders rolled back, lift one knee to hip height and at the same time with your arms bent at the elbows, tighten your abdominals while crunching your knee towards your elbow. Start with 10 repetitions and increase as you feel comfortable.

4. Calf Raises
Standing tall, feet hip width apart, stand up on your toes and lower yourself back down. Repeat 10 times.

5. Arm Circles
Extend your arms out to your side at shoulder height. Begin with small circles, 10 repetitions, then change direction. Now increase the size of your circle and do 10 repetitions in each direction. Lastly, a full, large circle, slowly rotating your shoulders with your arms. 10 repetitions in each direction.

These are just a few suggestions. Good form is key, and don’t forget to breathe! It may take some time to find the right amount of reps and sets for your fitness level. The general rule is that your last rep should be difficult to complete but not impossible.

Instructions
For the dressing:

In a small bowl whisk the tahini, sea salt, black pepper, lemon juice, olive oil until well combined and set aside.
For the salad:

In a large bowl combine adzuki beans, arugula, cherry tomatoes, carrots, cucumber, red onion, and fresh parsley
Top with the dressing you just made and toss until well coated and serve!

For more recipes, check me out at Meal Garden, a wonderful meal planning and recipe resource! https://www.mealgarden.com/expert/simplyhealthyliving/

Summer Beans & Greens Salad

Ingredients

1 cup Adzuki beans, cooked
1 cup Cherry Tomatoes (halved)
2 cups Arugula (torn in pieces)
1 cup chopped Carrots
1 cucumber Cucumber (chopped)
1/4 cup Red onion (sliced)
1 tbsp Parsley, fresh (minced)
1 pinch Sea salt, fine (to taste)
2 tbsp Extra virgin olive oil
1 tsp, minced Turmeric root
1 dash Black pepper
1 tbsp Tahini
1 medium Lemon (squeezed)

Feel free to contact me to arrange for personal fitness and nutrition coaching: lucy@simplyhealthyliving.ca

“Lucia is kind and patient and a wealth of knowledge. She makes working with clients at a distance seamless. Her focus on natural and holistic approach is wonderful focusing on whole foods without expecting perfection.” Julie

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