Taking Care of Our Bodies

Plant-Based Protein Sources

1. Lentils and Beans

• Red lentils, green lentils, black beans, or chickpeas.

• Use in soups, stews, or curries.

2. Quinoa

• High in protein and a great rice substitute.

• Use in salads, as a side dish, or in breakfast bowls.

3. Tofu or Tempeh

• Stir-fry, bake, or add to soups and salads.

4. Nuts and Nut Butters

• Almonds, walnuts, cashews, or peanut butter.

• Snack on soaked nuts or add to smoothies.

5. Seeds

• Chia seeds, flaxseeds, or pumpkin seeds.

• Sprinkle on oatmeal, yogurt, or salads.

1. Eggs

• Boiled, scrambled, or in omelets.

• Quick and easy to prepare.

2. Chicken or Turkey

• Grilled, baked, or added to soups.

• Great for lean, easily digestible protein.

3. Fish

• Salmon, cod, or tuna.

• Grill, bake, or enjoy in salads or tacos.

4. Greek Yogurt

• High in protein and probiotics.

• Enjoy with fruit, nuts, or honey.

Grains and Legumes

1. Oats: Make oatmeal or add to smoothies.

2. Quinoa: Use as a base for salads or sides.

3. Brown Rice: A versatile side for meals.

4. Lentils: Add to soups, stews, or salads.

5. Chickpeas: Use in hummus, salads, or roasted for a snack.

1. Carrots: Eat raw as a snack or cook in soups and stews.

2. Broccoli: Roast, steam, or stir-fry.

3. Spinach/Kale: Add to salads, smoothies, or sauté as a side.

4. Sweet Potatoes: Roast or bake with the skin on.

5. Peas: Add to soups, stews, or as a side dish.

1. Berries: Raspberries, blackberries, and strawberries (high in fiber, great for snacks or smoothies).

2. Apples: Eat with the skin for maximum fiber.

3. Pears: A high-fiber fruit, perfect as is or in salads.

4. Bananas: Great for smoothies or on-the-go.

5. Oranges: Packed with fiber and vitamin C.

Nuts and Seeds

1. Chia Seeds: Add to smoothies, yogurt, or make chia pudding.

2. Flaxseeds: Sprinkle on oatmeal or mix into baked goods.

3. Almonds: Snack on a handful or use almond butter.

4. Sunflower Seeds: Add to salads or trail mix.

5. Psyllium Husk: Mix with water or add to smoothies (a powerful fiber booster).

Functional Movement: A Guide to Everyday Fitness

Functional movement focuses on exercises and activities that improve your ability to perform everyday tasks with ease and efficiency. These movements replicate natural actions like lifting, squatting, reaching, pushing, pulling, and walking.

Benefits of Functional Movement

1. Improves Daily Activities: Enhances mobility and strength for tasks like carrying groceries, climbing stairs, or bending down.

2. Prevents Injuries: Builds stability, flexibility, and balance.

3. Enhances Posture: Corrects alignment and muscle imbalances.

4. Boosts Athletic Performance: Develops coordination, power, and endurance.

5. Promotes Longevity: Keeps the body agile and capable as you age.

Key Functional Movements

1. Squat

• Purpose: Builds strength for sitting, standing, and lifting.

• Example: Bodyweight squats, goblet squats.

2. Lunge

• Purpose: Improves balance, coordination, and leg strength.

• Example: Forward lunges, walking lunges.

3. Push

• Purpose: Strengthens chest, shoulders, and triceps for pushing motions.

• Example: Push-ups, bench presses.

4. Pull

• Purpose: Strengthens back, shoulders, and biceps for pulling tasks.

• Example: Pull-ups, rows.

5. Hinge

• Purpose: Activates hamstrings, glutes, and lower back for bending and lifting.

• Example: Deadlifts, kettlebell swings.

6. Rotation

• Purpose: Builds core stability for twisting motions.

• Example: Russian twists, woodchoppers.

7. Carry

• Purpose: Improves grip strength, core stability, and overall body coordination.

• Example: Farmer’s carry, suitcase carry.

8. Gait

• Purpose: Enhances walking, running, and overall mobility.

• Example: Brisk walking, high knees.

Functional Movement Exercises

1. Bodyweight Squats

• Stand with feet shoulder-width apart. Lower your hips as if sitting in a chair. Keep your back straight and knees over toes.

2. Plank with Shoulder Taps

• Get into a plank position. Lift one hand to touch the opposite shoulder while maintaining balance.

3. Deadlifts with Dumbbells

• Hold dumbbells in front of your thighs. Hinge at the hips, lowering the weights while keeping your back straight.

4. Step-Ups

• Step onto a sturdy surface like a bench, driving through your heel, and lift the opposite knee for balance.

5. Kettlebell Swings

• Hinge at the hips to swing the kettlebell forward, using your glutes and hamstrings for momentum.

6. Medicine Ball Slams

• Hold a medicine ball overhead and slam it down to the ground with force.

7. Lateral Lunges

• Step to one side, bending the knee while keeping the other leg straight. Return to the center.

8. Farmer’s Carry

• Carry heavy weights in both hands and walk for a set distance, keeping your core tight.

Tips for Functional Movement Training

• Start Slow: Focus on proper form before adding weight