BodySculpt Transformative Personal Training & Weight Loss

Limiting Belief Tip Who is one of your BIGGEST heroes? This week try stepping into their shoes (not literally, but metaphorically)!... Todd Herman coined this the alter ego effect - and it sounds strange, but doing this exercise can help you recognize and overcome the limiting beliefs standing between you and your goals. When you’re experiencing doubt, fear, negative thoughts, or any emotions that aren’t helping you to move forward with your goals Take a second to think about your hero. What would THEY think, believe, and DO in that same situation? It really doesn’t matter who your role model or hero is it can even be a fictional character! The point is that you want to embody characteristics and belief systems that will help you crush your goals . and not be held back by our own mind which tries to keep us safe inside the walls of our comfort zones. Have you ever tried this before? Let us know below!!

I have a side dish recipe for you that’s PERFECT for this week because it contains greens, which are traditional to eat at the beginning of the year. PLUS it includes OLIVE OIL, this week’s food of the week! You also can make this with kale or Swiss chard.... SAUTEED SPINACH (makes 6 servings) 4 tbsp extra-virgin olive oil 4 cloves garlic, thinly sliced tsp red chili flakes 16 oz (450 grams) spinach, rinsed and dried, any tough ribs and stems removed, 1 tbsp apple cider vinegar Pink Himalayan salt Freshly ground black pepper Heat the olive oil in a large skillet over medium heat. Add the garlic and chili flakes and saute for one minute, long enough to infuse the oil but not so long that the garlic will burn. Add handfuls of kale separately, tossing each to make sure they are fully coated with oil. Cover the pan and let cook for 5 minutes, stirring 1-2 times. Remove the lid and cook for another 5 minutes. Add vinegar, salt, and pepper to taste. Serve and enjoy!

FOOD OF THE WEEK OLIVE OIL What brand of extra-virgin olive oil do you have in your pantry right now? Olive oil has been called the most nutritious fat in the world because it’s high in antioxidants and good-for-you fats. ... Not only that, but it contains anti-inflammatories that are linked with a lower incidence of stroke, diabetes, Alzheimer’s, cancer, and heart disease! PLUS it has antibacterial properties. For the best nutrition benefits, make sure you’re using PURE extra virgin olive oil. It’s easy to get more olive oil in your diet use it in salad dressings, pestos and sauces, and when you saute veggies. TIP: Olive oil degrades quickly so it should be stored in a cool, dark place (next to your stove is NOT the best idea!). If it comes in a clear container, transfer it to a light-proof container. REFERENCES: www.healthline.com/nutrition/11-proven-benefits-of-olive-oil www.healthline.com/nutrition/extra-virgin-olive-oil

Break Your Limiting Beliefs Challenge: Suggested Post Date Jan. 4 WEEKLY CHALLENGE! It’s a BRAND NEW YEAR. Clean slate. 2020 is DONE.... Let’s make 2021 a year to remember for GOOD reason... What’s one big goal you’d like to go after this year, if you didn’t have to be realistic? This week and this year! I have a BIG CHALLENGE for you that has the power to reshape your entire life. Take a second right now to think of at least one BIG goal. Did a little voice in your head immediately start telling you to be more realistic? That’s the voice of your LIMITING BELIEFS and it’s what’s really standing between you and your goals and dreams. How many times have you seen something that you’ve wanted in your own life, and thought, Yeah, but . Too many times we don’t realize we have those beliefs because we’ve carried them for so long often since childhood! We automatically think that certain things are for other people. Your REAL CHALLENGE is to shut down those beliefs and let them go, so you can start allowing yourself to reach your potential! So: this week be open to recognizing your limiting beliefs when they pop up and then turn them around by thinking of a reason why you CAN and SHOULD! Let’s kick things off this year by sharing ONE BIG GOAL that you have for yourself this year. :)

The hustle and bustle of the holidays is hopefully over and the thoughts of the New Year have kicked into high gear... As the holidays wind down, it often leaves us craving a new health routine -- which is why I have the perfect way to plan ahead when it comes to kick starting your 2021 resolutions. The Benefits of a True Functional Medicine Detox are mindblowing see the image below. When people ask what my #1 recommendation is for losing weight, combating the aging process ...or just achieving optimal wellness, the answer is the same -- start with a Dr. Cabral Detox! That's because while our bodies are built to detoxify naturally, the truth is that it's nearly impossible for it to keep up with the many toxins we encounter in our modern world. By doing a true Functional Medicine Detox, you will be providing your liver the exact nutrients it needs to expel harmful toxins, as well as remove them safely from your body. Plus when you do this on a regular basis, you are giving your body the best opportunity to perform optimally on its own. I do one every quarter and the next one is starting January 11th, 2021. Join now and get a complimentary guidance through your detox and coaching for the month of January in my new free Facebook Detox group. Hidden toxicities are one of the biggest reasons people struggle to regain their health and wellness, making a Dr. Cabral Detox a highly effective way of addressing underlying issues at the root cause. But the benefits go far beyond, including: Effortless weight loss Improved digestion Clearer skin Increased Energy Enhanced mood Sounder sleep Many more!

If you’re used to eating quick oats, this will convert you forever to real steel-cut oats, which are hearty, nutty and delicious! Look for organic, gluten-free steel-cut oats if possible. You’ll wake up looking forward to breakfast!... Tip: Use unsweetened canned coconut milk. Be sure to shake up the can so that when you open it, the fatty cream that rises to the top has fully incorporated with the liquid beneath it. If it hasn’t, stir it well so that you end up with a smooth, creamy liquid. 4-Ingredient Slow Cooker Oats (4 servings) 1 cup (160 g) steel-cut oats 1 cup (120 g) dried cranberries 1 cup dried figs (160 g), chopped 4 cups (1 L) water cup (125 ml) unsweetened coconut milk (from can, not carton) Combine all ingredients in a slow cooker. Cover and cook on low heat for 8 to 9 hours. In the morning, give it a good stir before spooning into 4 bowls. This also will keep in the refrigerator for a few days.

Hey, I'm thinking of starting a new detox program group starting the Functional Medicine detox I use on Monday January 11th. Do you want to join or think of anyone who is interested in joining? You can send them my detox link and soon my private group link which is free for anyone who purchases a detox using my link. Here is the link: https://equi.life/products/dr-cabral-detox

**Early Bird Special** For the members or referrals who current members share this with I am offering an Early Bird Special before Friday January 1st, 2021. Half off the investment for the January 4th, 2021 28-Day Challenge. The 2021 Challenge Investment is going to be $299 USD and right now I am offering anyone who commits for the first challenge to get in at $149 USD ($190 CAD). The new format will include the use of my 2 customized apps as I have had many members not on... Facebook and their experience has been great but they also had a different platform to communicate with me. Now, everyone will have access. Don't hesitate, don't wait, jump in and commit to your health and fitness for the greatest kickstart you could ever experience at the best price ever with my **Early Bird Special** Coach Tony D'Assisi

EVER TRIED TO LOSE WEIGHT AND ‘FAILED’? READ THIS When it comes to losing weight and getting the body you want, eating better is the most important step. The only problem? Most of the common diet advice you receive simply isn't sustainable...... Avoid your favorite foods forever! Don’t ever eat after 7pm! Weigh and measure every morsel of food you eat! So if you've tried something before and failedor just can’t stick with ityou’re not alone. (And it’s definitely NOT your fault.) I talk to people every day who are trying to muster up all the willpower they can find to diet their way to a better body but they still aren’t getting the results they want. Ready for some good news?! I can help you learn how to eat better so that it becomes easy, consistent, and automatic. No restrictive dieting. No weighing or measuring your food. No one size fits all meal plan. Instead, through highly strategic, doable daily actions that are designed to fit into YOUR lifestyle, you’ll learn how to: Eat betterwithout dieting or feeling deprived. Lose weightwithout giving up your favorite foods. Ditch the food rulesovercoming the guilt and shame. Feel energized all dayso you can enjoy all the things you want and need to do. Get the results you’ve always wantedand build the healthy habits you need to stay that way for GOOD. If you’re ready to lose the weight you haven’t been able to shed for years gain more energy than ever before and find new confidence in your body I’m ready to help. I’m opening up a few spots in my online nutrition coaching program where I will personally guide you to sustainable body and health changes that last. Interested? Send me a direct message now saying nutrition coaching and I’ll answer any questions you haveand share all the details.

What’s your favorite, easiest-to-make meal for dinner?!

Produce Aisle Challenge WEEKLY CHALLENGE TIME! We are going to have some fun in the grocery store this week! Your challenge is to step out of your comfort zone and try out a NEW fruit or veggie in the produce section.... Have you ever noticed how many new and different foods are showing up in your grocery store? It’s pretty amazing. But most of us just look at those new foods with curiosity but never try them. This week we’re going to change all that! Yes, trying out something new can be a little intimidating, especially if it’s something you’ve never seen before (except maybe on an episode of Chopped)! We’re going to be brave and go for it this week. Maybe this is the time you’ll try dragon fruit, purple sweet potato, or jicama. If you’re not sure how to use your exotic produce, you can ask here or use google! Chances are, we’ll all learn a thing or two. :) Trying new things can blast you out of a food rut. And just for fun, here’s a cool article on 46 Of The World’s Weirdest Fruits And Vegetables: www.boredpanda.com/weird-unusual-food-fruits-vegetables Who is up for this challenge? Do you have something in mind you want to try? Let us know below and be sure to take pics and post them below, also!!!

Slow Cooker Challenge WEEKLY CHALLENGE TIME! Slow cookers may have been one of the best inventions in the world! Don’t you agree?! ... I mean, it doesn’t really get any easier... Just toss in your ingredients, set it to your desired temp, come back a few hours later, and voila! You have an amazing dinner and probably lots of leftovers, too. I personally LOVE one-pot meals because the cleanup couldn’t be easier. If you’ve got a busy schedule, a slow cooker can be a lifesaver! That’s why this week, your challenge is to try a brand-new slow cooker recipe! It’s always nice to have a warm, home-cooked meal ready and waiting for you at dinnertime. If you’re looking for some recipe inspiration, here’s a great site to check out: www.eatingwell.com//cooking-methods-s/slow-cooker-crockpot I guarantee you’ll find a great recipe in there (or three)! Are you IN for this week’s Slow Cooker Challenge!? Leave a comment below and make sure to post your recipe so we can all be jealous!

Alrighty then.......boxing day..........one more week until New Year's Day.....then 3 days later I start the first 2021 28-Day Total Body Transformation. January 4th, 2021. Mark the date! Remember.............. We tend to judge ourselves by our intentions, while the world judges us by our actions. It's easy to feel good about ourselves based on good intentions, even if we never act on the intentions. By doing so, we cover over our incongruity between how we perceive our sel...f, and how we show up with others. As the old adage goes, "Intentions count for very little, if they are not backed up by actions." It's not enough to have good intentions. You must back them up with action. Who's going to take action? This round will be a little different and I'll be sharing the format soon so stay tuned!! Coach Tony See more

Four Workouts this Week If you're a client why not invite a buddy for a virtual workout with you this week! WEEKLY CHALLENGE TIME! ... This week’s challenge will help you feel GREAT give you energy improve your sleep and build amazing momentum for you as we head into 2021. Your challenge is to finish your year strong and get in at least 4 WORKOUTS this week! :) "Starting strong is good. Finishing strong is epic." Robin Sharma Even if your diet isn’t as clean as it usually is this holiday week, you can still make time to move your body. You will feel so much better if you do! It’ll help with your mood, your energy, and your sleep. The possibilities for your workouts are endless. You can go for a brisk walk or jog, swim, or hit the studio for a class or training session You can do yoga, lift weights, follow an exercise video, crank out some cardio, or get some outside activity of your choice. It’s completely up to you how you finish 2020 and I think epic is pretty amazing goal. I’m definitely in on this one are YOU? Let me know in the comments.

What’s one of your family holiday traditions?! Do you have a weird one? A fun one? Do you bake cookies? Go caroling? What do you do?

Holiday Recipe Challenge WEEKLY CHALLENGE TIME! It’s the HOLIDAYS!! This week, your challenge is to share your favorite holiday recipe. How much fun is THAT?!... It would be great if you have a healthy recipe, but if you have a special treat you enjoy making this time of year, share that too! Living a healthy life is all about MODERATION... and that means picking and choosing which treats are worth it. I’ll get it started with one of my fave holiday recipes . it’s an adapted version of chef Alton Brown’s granola recipe. It’s AMAZING. While this is a clean recipe, portion control is definitely the name of the game because it’s calorie-dense. Ho-Ho-Holiday Granola (makes about 16 servings) Ingredients: 3 cups (270 g) of rolled oats (not instant!) 1 cup (125 g) chopped pecans 1 cup (125 g) cashews cup (75 g) shredded coconut cup (50 g) plus 2 tbsp (30ml) brown sugar cup (85 g) plus 2 tbsp (30ml) organic maple syrup cup (60 ml) coconut oil (melted!) 1 tbsp pink Himalayan salt 1 cup (150 g) dried fruit (I love cherries, cranberries or blueberries or a mix!) Heat your oven to 250F (120C). Place the oats, nuts, shredded coconut and brown sugar in a large bowl. In a smaller bowl, mix the maple syrup, melted coconut oil, and salt. Pour the liquid over the oat mixture and mix well. Spread mixture evenly on two sheet pans. Place the sheet pans in the heated oven. Cook for 75 minutes, stirring every 15 minutes so everything bakes at an even pace. Remove from the oven and place in a large bowl. Add the dried fruit and mix well. When it has cooled, place in sealed containers so it stays fresh. What’s YOUR holiday treat recipe? Please share it in the comments!

Jump Rope Tip How’s your jump rope challenge going this week?! How much time have you logged so far? Here’s a tip to help you find the right size for you. ... As a general rule of thumb, experts recommend that most beginner to intermediate level jumpers should take their height and add 3 feet (90 cm) to it. That means if you’re 5’5 (or 165cm), you’ll want rope that measures around 8’5 (350cm). Hope that helps!

Did you get your 5 minutes of jump roping in yet today?!

Jump Rope Challenge WEEKLY CHALLENGE TIME! This week we have fun fitness challenge that might remind you of recess on the school playground and it’s perfect for the lead-up to the holidays because it doesn’t take a lot of time!... It’s a JUMP ROPE CHALLENGE! (5+ minutes a day) No worries! If you can’t jump an actual rope, you can pretend jump rope by jumping or skipping in place. And if that doesn’t work for you, try marching in place! Jumping rope has incredible fitness and health benefits, and after you practice a few tricks of the trade, it’s actually easier than you might think. Check this out according to the Jump Rope Institute, Just 10 minutes of jumping at 120 revolutions a minute is the metabolic equivalent of: 30 minutes of jogging 720 yards of swimming 30 minutes of playing racquet or handball, or two sets of singles tennis. It also happens to be great for improving balance and coordination! Here are a few tips: First, choose the right size rope. When you stand on the rope, the tips of the handles should be about chest height. Start with a slower jump so you can get used to the movement. Keep your feet close together, and land softly on middle of your feet with your knees slightly bent. Your jumping height should be fairly low, jumping only high enough so the rope can pass under your feet (only about an inch high). Be sure to use your wrists to turn the rope, not your elbows or shoulders. We’re aiming for 3-5 mins every day, after being sure to get warmed up first. How much you jump will depend on your fitness level. Beginners can try jumping for 30-second intervals with 30-second breaks for a total of 5 minutes, while advanced can work toward jumping for the entire 5 minutes. Are you in? I hope so! Let me know in the comments below! References: www.jumpropeinstitute.com/benefits.htm www.nichd.nih.gov//topics/bonehealth/conditioninfo/activity www.ncbi.nlm.nih.gov/pubmed/21681154 www.ncbi.nlm.nih.gov/pubmed/21681154

Chew Your Food Tip Here’s something to remember when you’re eating: experts recommend you chew each bite 32 TIMES! For this week’s challenge we are shooting for only 15-20 times . But a tip that goes hand-in-hand with this is to watch how much food you put on your fork or spoon for each bite. Try taking smaller bites of food. ... Not only will this help your digestive system (since digestion actually starts with chewing), it also will help you eat less and still feel full!

This makes an impressive and easy family meal, but it’s also guest-worthy. Try pairing it with quinoa and a side salad for a full meal. Pork Tenderloin with Carrots... (Serves 4) 2 tsp pumpkin pie spice 2 tsp ground cumin Kosher salt and freshly ground black pepper 1 lb (450 g) pork tenderloin, trimmed 2 tbsp olive oil 3 carrots, washed and peeled, and cut -inch thick diagonal slices tsp ground ginger lemon, thinly sliced and then cut into quarters 2 cups (60 g) baby spinach, washed Mix the pumpkin pie spice, 1 tsp cumin, 2 tsp salt and a large pinch of pepper in a small bowl. Rub the spice mix all over the pork tenderloin. Heat 1 tbsp oil in a large skillet over medium-high heat. When the oil is hot, add the pork tenderloin. Keep the meat in the center of the skillet as you brown it on all sides, about 5 minutes. While the pork browns, toss the carrots, ginger, lemons, 1 tsp cumin and 1 tsp salt in a medium-sized bowl. When the pork has browned, place 1 tbsp oil in the skillet to one side of the tenderloin, and then spread the carrot mixture beside the meat. Cover the skillet and reduce the heat to low, and cook for about 15 minutes, stirring occasionally. Place the spinach on top of the carrots and cook, covered, for another 5-8 minutes insert an instant-read thermometer into the thickest part of the pork and it should be about 145F (63C). Remove the pork from the heat and let rest for 5 minutes before slicing. Serve with carrots and spinach. ENJOY!

Where in your home do you eat dinner most nights?

Chew Your Food Challenge WEEKLY CHALLENGE TIME! Did you know your body starts the digestion process before you even take a bite?... It’s true! Just the thought of eating triggers salivation. But the real magic begins when you CHEW YOUR FOOD. Chewing breaks down food so your gastric juices can more easily digest it which means your body can use more of its micronutrients (vitamins, minerals, etc.). This week your challenge is to SLOW DOWN and chew your food a little bit more than you usually do! When you don’t chew your food well enough, it can put an extra load on the rest of your digestive system. As you know, your gut plays a huge role in the health of your entire body, and can even play a role in your mood. Let’s show our it a little love and take some time to ENJOY and TASTE our food. The old-school rule of thumb was that we should chew each mouthful of food 32 times but that might be a stretch! How about shooting for 15-20 chews instead?! Think you can do it?! I think you can. There are so many benefits: You’ll feel less stress. You’ll actually eat less because your body will have time to signal your brain that you’re full. You’ll extract more nutrients from your food! So are you going to join us? Let me know in the comments!

Random Kindness Tip If you’re having a blah day, try one of these three random acts of kindness to turn it around: 1Take a minute to email the owner of your fave coffee house or other locally owned shop to praise them.... 2Buy a lottery scratch-off ticket and give it to a stranger! 3Drop off a box of cookies or a fresh pie at your nearest firehouse / police department to let them know you appreciate their service!

It’s cold and flu season, and the holidays are right around the corner! This is the perfect time of year for this superfood-packed smoothie, to help boost your energy and immunity! I actually prefer using frozen berries because they make it thick, but fresh will also work well.... To give this more protein power: mix in one scoop of vanilla plant-based protein powder. Berry Superfood Blast (makes 1 serving) 1 cup (250 ml) filtered water cup (80 g) fresh or frozen strawberries cup (40 g) fresh or frozen blueberries cup (20 g) goji berries 1 tsp maca powder 1 tsp chia seeds 1 cup (30 g) of spinach Blend all of the ingredients in a high-speed blender. If you want a thicker smoothie, add cup (115 g) ice. Enjoy!

Random act of kindness week! What is one time that stands out in your life, where someone was surprisingly kind to you?

Looking for 3 more people to start my BodySculpt Training App Program next Monday for the month of December. DM me if you want the details.

Random Acts of Kindness Challenge WEEKLY CHALLENGE TIME! Are you ready for a super-fun, RANDOM ACTS OF KINDNESS challenge!?... This week we’re going to make it a point to do something nice for someone, preferably anonymously. What I love about this challenge is that it makes EVERYONE feel better and it’s all backed by SCIENCE. First, you get an instant mood boost. Then, your giftee gets one, too! And finally, you both carry those good feelings into your day, which can infect the people around you. It’s pretty amazing! Here’s just some of what happens inside your body when you give without expectation: Your hormones get a lift. Not only do you get a boost in oxytocin, the love hormone, but also extra endorphins, which give you energy and help reduce pain. Your blood pressure can drop because your cortisol (stress-hormone) levels can dip. It can reduce anxiety because of a boost in serotonin (a feel-good hormone). Need a few ideas??? Pay for lunch for a first-responder at the grocery store Mow your neighbor’s lawn (or shovel their sidewalk). Write a thank you card or letter (and send it to them in the mail) Send flowers to someone, for no reason. Bake (healthy) snacks or a meal for someone. Pay for someone’s parking. Make survival kits for homeless people, filled with socks, water, toothbrush, snacks, or other items they need, and drop them at a mission or homeless shelter. Are you in? Let us know in the comments! REFERENCE: www.randomactsofkindness.org/the-science-of-kindness

LOSE THE WEIGHT FOR GOOD. HERE’S HOW Yesterday, I announced that I have a few spots open in my online nutrition coaching program. Since then, I’ve heard from people who said they are really excited about this opportunity but they have some questions, like:...Continue reading

Slow Cooker Tip It’s slow cooker week and I have two tips for you! First, make sure you spray your slow cooker liner with non-stick cooking spray (coconut or olive oil) before you use it. This will help big-time with cleanup.... Second, never store your food in the ceramic slow cooker liner. Instead, place your food in another storage container. That’s because the ceramic is designed to hold heat, which means it cools down very slowly and that’s not good for food safety.

Glutes Challenge Are you ready for a weird tip to check whether you’re activating your glute (i.e., butt) muscles? Give ‘em a squeeze! When you are doing the glute bridge in this week’s challenge, actually touch your butt to feel if the muscles are tight and engaged. (NOTE: chances are you will want to do this one in the privacy of your own home! )

Oh you are in for a treat today! You are going to LOVE this one. If you haven’t used coconut butter before, it’s different than coconut oil. If you can’t find it, you can easily substitute extra almond butter or use your favorite nut butter. It just won’t have as much coconut flavor.... No-Bake Coconut Almond Bars (Makes 8 servings) Base Layer: 1 cup (80 g) shredded coconut (unsweetened) cup (20 g) oat flour (grind rolled oats in a food processor or high-speed blender) cup (60 g) coconut butter cup (60 g) almond butter cup (60 ml) maple syrup or honey tsp sea salt or more to taste tsp pure vanilla extract Topping: 3 tbsp dark chocolate (80% cacao or higher) chopped 1 tbsp coconut butter 1 tbsp maple syrup or honey Lightly grease a 9x5-inch (23x13-cm) loaf pan with cooking spray or coconut oil and set aside. To make the base layer, mix together the shredded coconut and oat flour in a bowl. Set aside. Over low heat in a small saucepan, heat the coconut butter, almond butter and maple syrup until smooth. Add the vanilla and salt, and remove from the heat. Slowly stir the saucepan ingredients into your coconut / flour mixture bowl, working it until it forms a ball. Place the mixture into your prepared loaf pan and spread evenly. Place in the refrigerator to cool. To make the topping, melt the chocolate, coconut butter and maple syrup in a small pan on the stove on low heat. When it’s melted and smooth, spread it evenly over the base layer. Let cool, and when it’s set, cut into 8 equal portions. DELICIOUS!

Your top 3 most-loved exercises and go!

Glutes Challenge WEEKLY CHALLENGE TIME! If you spend a lot of time working at a desk or sitting down, chances are you have a muscle group that likes to sit down on the job (even when you’re standing!).... A lot of us have weak glutes because of our lifestyles. Because we sit a lot, the muscles in the front of our bodies (especially our hip flexors) can become tight and our glutes can become stretched and weak. While that definitely can have an impact on how your butt looks, even more importantly it can cause aches and pains ... and also injuries! This week’s challenge is all about turning that around! It’s about firing up our glutes! Step 1: Stretch the hip flexors. Foam rollers work great for this if you have one. To do this, lie on the floor with the front of your hips on the roller, moving slowly and gently across it to work out any knots/tightness in your hip flexors. Once you’re done with the roller, move into a deep lunge position to stretch out your hips even more. To make the stretch more intense, curl your hips under and squeeze your glute muscle. Hold each side for 30-40 seconds, and repeat twice on each side. Step 2: Fire up those glutes with a glute bridge exercise! Lie on your back on the floor with your knees bent and feet flat on the floor, upper body relaxed. Your feet should be hip-width apart. Contract your abs so your low back is against the floor. Hold your core in this position throughout the exercise. Exhale and push through your heels, pressing your hips toward the sky by contracting your butt muscles. Keep those core muscles tight so your back doesn’t arch. Inhale and slowly lower back down to the floor. Repeat 2-3 cycles of 12-15 reps. You can do this daily, or every other day this week to get those glute muscles working again. Are you up for waking up those glutes!? If you sit a lot, I guarantee you’ll notice a difference! Let me know if you’re up for the challenge in a comment below!

Complaint-Free How’s your Complaint-Free Challenge going this week?! This one happens to be one of my FAVORITE challenges :-) So many times we don’t even realize that we’re complaining! It can become a habit.... That means the first part of the challenge is to actually recognize you’re complaining i.e., catch yourself in the process! Every time you catch yourself, give yourself a pat on the back. Then, note whether your complaint is something that actually needs to be handled, or is being driven by the fact you’re feeling hungry, angry about something else, lonely, or tired. You’ll be amazed at what a difference this can make over time in changing your outlook and your sense of control over your life!

These extra-fancy potatoes take just a few minutes longer to prepare than regular potatoes but they are so worth it! They especially make a big impression when you’re entertaining. Hasselback Potatoes... (Serves 4) 4 medium sweet potatoes, washed/dried/peeled 3 tbsp grass-fed butter, melted 1 tsp olive oil tsp dried thyme 1 garlic clove, grated Sea salt and freshly ground black pepper Optional sauce: cup (112 g) Greek yogurt 1 scallion, chopped Salt & pepper to taste Preheat oven to 425F (220C) and line a baking sheet with aluminum foil. Carefully slice through each potato about through- not ALL the way through. (Slice semi-circles, not lengthwise) The slices should be about -inch (-cm) thick. Stir together butter, oil, thyme, garlic, and teaspoon each of salt and pepper in a small bowl. Rub the potatoes all over with the mixture, getting in between the slices. It can help to use a basting brush. Place on baking sheet and roast until the center of the potatoes are tender and the outside is crisp, 50 minutes to 1 hour. At the 30 minute mark, remove the potatoes from the oven and gently run a fork across the tops of the potatoes to fan out the slices and return to finish cooking. While they’re baking, make the sauce by stirring the yogurt and scallions together with salt and pepper to taste. Serve the sauce with the potatoes.

It’s complaint-free week! Have you caught yourself yet?! Do you do it more than you thought you did?

WEEKLY CHALLENGE TIME! I’ve got a refreshing challenge for you this week that will not only lift your mood, but also the spirits of everyone around you! It’s no-complaining week! (Cue applause ) That’s right, an ENTIRE week where we don’t complain out loud after small everyday annoyances.... Studies show that most complaining is actually BAD for us. It helps reinforce our bad moods and it brings down the mood of people we complain to. NOTE: Complaining is different than voicing real concerns about something or sticking up for yourself. I’m talking about Debbie Downer complaining about things like the weather today, the traffic, or the way someone else loaded the dishwasher. :) Here’s why complaining isn’t so great for you: It reinforces negative thought patterns. Your brain can’t always tell the difference between what’s real and what’s a thought, so it can respond to that negative talk as if you’re under real threat. Negative moods can infect those around you and after a while, it can make them want to avoid you. Are you in? Should we start a complaint jar?! Let me know in the comments below! REFERENCE: www.quickanddirtytips.com//is-complaining-good-or-bad-for- See more

Gonna be a different one for sure......keep you posted!!

No Candy Tip Need a little tip to help with your no-candy challenge this week?! Here’s one that might help in a pinch. Chew sugar-free gum. Studies show it can help you satisfy a sweet tooth, say no to candy, and help you relax. ... Just make sure your gum doesn’t contain aspartame or other questionable sweeteners. Good choices for sugar-free gum sweeteners: xylitol and/or stevia. If you want bonus points, go for a brand (such as Glee) with a non-GMO, all-natural gum base!

Vegan Cashew Cheddar Sauce If you’ve never tried cashew cheddar sauce, it’s MIND BLOWINGLY GOOD! How could something made of nuts and nutritional yeast taste so cheesy!?... Nutritional yeast is available in most good-sized grocery stores as well as natural food stores. It’s the secret to getting that cheesy taste. This is pretty close. It’s delicious stirred into veggies and grains, and into spiralized veggie pasta, too! In fact, it’s good for anytime you are looking for a dairy-free cheese. And it doesn’t require any cooking even better! Cashew Cheddar Cheese Sauce (Serving size = 2 tablespoons) 1 cup (120 g) raw plain cashews cup (20 g) nutritional yeast 1 tbsp garlic powder 1 tbsp onion powder tsp mustard powder cup (60 g) roasted red peppers, chopped 1 tbsp coconut oil tsp sea salt, more or less to taste cup (125 ml) filtered water (more or less) Place all the ingredients in a high-speed blender or food processor and a few tablespoons of water. Blend, adding water until it reaches the consistency you want. Taste and adjust the seasonings. Enjoy!!

What’s your strategy for avoiding Halloween candy this year? You are avoiding candy right?

Candy-Free Challenge HALLOWEEN CANDY CHALLENGE! I have a scary challenge for you this week.... It’s to JUST SAY NO to Halloween candy. Yes, ALL OF IT! Let’s face it, candy isn’t good for anyone ... and once you have one piece, you want more and more of it. It’s best just to avoid it altogether! It’s packed with sugars, high fructose corn syrup, artificial ingredients and who-knows-what chemicals all of which add up to a big BOO for your body! Saying no is actually a TREAT for your body. You’ll avoid mood swings, cravings, stomach issues, and headaches. A fun-sized candy binge is NOT fun in the long run, because it can ruin your hard work and will just throw you off course! Crush the candy with these tips! Buy candy you don’t like. Wait until the last minute to buy your Halloween candy. Donate leftovers to a local food pantry. If you have children, plan a visit from the Switch Witch! Are you IN for the No-Candy Halloween Challenge!? Leave a comment below!

Mine has always been Pumpkin Pie!!

Pumpkin Challenge Tip Here’s a quick and easy way to add pumpkin (and all its nutritional benefits) next time you are baking something! Pure pumpkin puree (the kind you get in a can) can be swapped for either eggs OR oils in your recipes! I probably wouldn’t do both the egg and oil swaps in the same recipe since the texture might not work, depending on what you’re making.... Here’s how: If you want to swap pumpkin for eggs, simply add cup of puree for each egg in the recipe. If you want to swap out pumpkin for liquid oil (like vegetable or other cooking oil) in a recipe, simply swap it at a 1:1 ratio so, cup of oil turns into cup pumpkin puree. Meanwhile, if you want to swap pumpkin for butter or other solid fat in a recipe, use the amount of pumpkin puree. If your recipe calls for 1 cup of butter, use cup of pumpkin puree. If you don’t want to get rid of ALL the fat, simply replace the amount you’re getting rid of with pumpkin puree if your recipe calls for 1 cup of butter, you could swap cup butter with cup of pumpkin puree. Pretty cool, right? NOTE: Make sure you’re using pure pumpkin and not pumpkin pie filling, which is packed with sugar and other ingredients.

Veggie Burger Salad Is this cheating? If it is, I don’t care. This is a simple throw-together vegan meal that’s healthy and packed with fiber! ... Plus, the sweet-tangy-salty dressing contains a surprise ingredient: PUMPKIN! You can make it dairy-free by using canned coconut milk. Add more veggies if you have some on-hand. If you want an extra non-vegan flavor and protein kick, add some crumbled goat cheese. Veggie Burger Salad (makes 2 servings) 2 of your fave veggie burgers (frozen) avocado, sliced 1 carrot, thinly sliced any color bell pepper, chopped cucumber, sliced Small handful of basil leaves, chopped or torn 4 handfuls of washed mixed greens, spinach or kale cup (60g) raw cashews Creamy Pumpkin Dressing: cup (170 g) plain Greek yogurt or canned coconut milk (175 ml) cup (125 g) pumpkin puree 1 tbsp Dijon mustard 2 tsp cider vinegar 1 tsp honey tsp salt tsp ground black pepper Place all the dressing ingredients in a 16-oz covered container (like a mason jar). (Serving size is 2 Tbsp.) Shake vigorously until well combined. (Leftovers will keep about 5 days in the fridge.) Cook the burgers according to package directions. While they’re cooking assemble the salad. Place greens in a bowl, and top with the other ingredients. When the burger is done, chop it up and place it on the salad. Shake up dressing one last time and pour desired amount over the salad. Toss well and serve immediately.

What’s ONE food, that after you eat it, you feel REALLY great afterwards?

Pumpkin Challenge WEEKLY CHALLENGE TIME! Usually when we think of pumpkin, it’s all about pies and desserts. But pumpkin can be a really tasty (and healthy!) savory ingredient, too and a fantastic way to sneak more veggies into your diet.... This week’s challenge is to experiment with pumpkin, which is a surprisingly healthy choice, packing in lots of taste and nutrition for the number of calories it contains. Just look at these numbers: One cup of cooked pumpkin contains 49 calories, 12g of carbs, 3g of fiber, 2g of protein, and less than 1 g of fat and 245% of your vitamin A intake along with other vitamins, minerals! Good news! You don’t have to buy a whole pumpkin, carve it, and then bake it. Canned pumpkin puree (not pumpkin pie filling) can be an awesome addition to lots of recipes, especially if you or your family don’t love veggies. Here are some ways to use it: Stir a few tablespoons into a smoothie Add 1 to 2 cups to chili Mix it into quinoa just before it’s done cooking If your kids love mac & cheese, try stirring a little pumpkin in (it’s the right color so they probably will never know!) Add it to your oatmeal. Stir 1-2 cups into mashed potatoes. Are you in? Do you have any favorite pumpkin recipes? Please share them!

I never have caffeine from coffee only time to time dark chocolate so my days are always full of natural energy!!

Caffeine Tip Quick caffeine tip: One way to cut back on your caffeine consumption painlessly is to water down your caffeinated beverages! Add decaf, macadamia milk (so good!), water, or other caffeine-free liquids to them so you still get the same amount in your drink but with less caffeine.

Carrot Cake Overnight Oatmeal So easy, so delicious! You can make this at night and have a full breakfast waiting for you in the morning, and for the next day, too!... Plus, it lets you get a full serving of veggies at breakfast, without even realizing it. The trick is to grate the carrots very finely so they incorporate into the mixture. The recipe calls for raisins but feel free to mix up the fruit. Dried cranberries might actually be my favorite! Note: to kick up the protein content in this, try stirring in some of your favorite protein powder. Some brands to try include Sun Warrior, Garden of Life and OWYN (Make your own recommendation here if you have one!). Carrot Cake Overnight Oats (2 servings) 1 cup (85 g) organic, gluten-free rolled oats cup (60 g) carrot, finely grated tsp nutmeg tsp allspice 1 tsp ground cinnamon 3 tbsp raisins 1 tbsp chia seeds 1 tsp vanilla extract 2 tbsp honey or maple syrup 1 cup (250 ml) non-dairy milk 1 scoop vanilla protein powder (optional) cup (30 g) walnuts or pecans Place all the ingredients in a medium bowl, and mix well. Divide the mixture into 2 mason jars or other serving container. Refrigerate at least 2 hours or overnight. When it’s time to eat, stir in the optional protein powder and additional milk if it’s too thick. Top with nuts for added taste. Enjoy!

Besides caffeine, how do you boost your energy during the day?

Caffeine Challenge WEEKLY CHALLENGE TIME! Serious question: Do you control your caffeine/coffee intake, or does it control you? ... Do you ever wonder if you can get through the morning (or even the day!) without it This week’s challenge is all about your caffeine intake! Don’t worry I’m definitely NOT asking you to suddenly go cold turkey. This is more about being INTENTIONAL, AWARE, and MINDFUL of how much you’re actually consuming it. Here’s the thing about caffeine: in general, for most healthy people, up to 400 mg is considered safe (although some people are more sensitive to it than others). That works out to about 4 cups of coffee or 8 cups of green or black tea. Energy drinks vary from 40 mg to 250 mg. Over time, you can become desensitized to it so you want more and you also can become dependent on it to get through the day. Then, when you don’t get enough, you can end up with withdrawal symptoms like headaches or feeling like we’re coming down with the flu. Not to mention the fatigue! The challenge this week is to check yourself on caffeine: how much are you really drinking? And then CUT BACK by 50% to 75%, which should still give you enough to avoid headaches, but still feel how it affects your body. Are you IN?! BE BRAVE and join us. Let us know in the comments! Reference: fda.gov//consume/spilling-beans-how-much-caffeine-too-much

Apples.....Gala, crispy apples!!

Apple Challenge Tip Today’s tip is a super important one when it comes to food safety! It’s all about how to clean your fresh fruit & veggies before you eat them. GOOD NEWS: You don’t need any special equipment or cleaners! ... It’s basically about making everything your food comes into contact with as clean as possible. Remove any damaged/bruised areas on the produce before you wash it. Wash your hands with soapy warm water both BEFORE and AFTER you clean your fresh fruits & veggies. Rinse your produce well before you peel/cut it. Just gently rub it as you hold it under plain running water, or use a clean vegetable brush. Dry your produce with a clean cloth or paper towel. If you’re preparing cabbage or lettuce, remove the outside leaves. Peel or chop the veggies & fruit with a clean knife. REFERENCE: www.fda.gov//consumer-up/7-tips-cleaning-fruits-vegetables

What’s your fave way to eat apples!? Whole? Apple Pie? Apple Sauce? With Nut Butter!? What is it?

Challenge Apple a Day WEEKLY CHALLENGE TIME! Have you heard the old saying, An apple a day keeps the doctor away?... It turns out that isn’t as wild as it sounds! There is actually science to back up the claim that apples can help keep us healthy which is why this week’s challenge is to eat an apple a day! Studies show that apples and apple products can help cut down on the risk of developing: Cancer, Heart disease, Asthma and Alzheimer’s disease. While at the same time having powerful benefits when it comes to: Battling the effects of aging, Managing diabetes, Helping with weight loss and maintaining a healthy weight, Bone health, Lung function, and The digestive system When you shop for your apples this week, whenever possible go organic. Non-organic apples are often sprayed with chemicals during the growing process and also are coated to keep them looking good on grocery store shelves. There are literally dozens (if not more!) of apple varieties to experiment with. This is a great time to try new ones: Honeycrisp, Braeburn, Granny Smith, Jazz, and more! Will you be joining us? Let us know in the comments along with your FAVE type of apple! Reference: www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/

Vampire Juice Have you ever noticed how so many juices are absolutely loaded with fruit!? This one is just as delicious, even though it contains a hefty dose of veggies. It gets its vampire name from the beet, which turns the mixture a deep red. ... I like to use this juice as a natural cleanser because of all the wonderful micronutrients it contains. If you don’t have a juicer, you can make this in your high-speed blender. You definitely will want to add some filtered water to keep those blades moving probably around cup or so! Then, use a fine-mesh strainer to remove as much of the pulp as possible. Vampire Juice (Makes 1 serving) cup (125ml) filtered water 6 carrots 1 apple 1 beet 1 large handful spinach Place all the ingredients in your juicer and drink immediately! If you use a blender instead, remember to add water and then strain out the pulp using a fine-mesh strainer.

Hi BodySculptors! In case you missed the BIG announcement on Monday...I have some exciting news! Once In A Lifetime Offer!... For the next few days, the Big 5 Lab Bundle will be $500 off! This is the lowest price ever offered on this lab bundle and I wanted you to be the first to know! Dr. Cabral and the entire Equilibrium Nutrition team is making this one-time only offer to be certain that we are focused on our immunity and not deficient in any of the critical vitamins, minerals, hormones, gut function, omega-3 or other factors necessary for keeping our immune system strong. Due to the present circumstances in our world, this is what he recommends to his family, friends, and those in private practice - and wanted to ensure you have the same opportunity. This is a limited time offer with only 100 of these available for this special price. Learn More! Why The Big 5? The 5 labs included in the Big 5 Lab bundle are the top recommendations from Dr. Cabral in his wellness practice. They give clients a comprehensive and deep dive into the current state of their overall health. It's the best place to discover their toxicities and deficiencies to understand what changes need to be implemented! The Big 5 Labs include: Complete Minerals & Metals Test Examines a full mineral profile of the body Determines potential mineral imbalances Uncovers potential heavy metal toxicity Completed with a few snippets of hair Complete Candida, Metabolic & Vitamins Test Evaluates potential intestinal yeast and bacteria Looks at energy metabolism and detox Assess your B Vitamins, Vitamin C and CoQ10 Collected by taking a small sample of urine Complete Omega-3 & Inflammation Test Examines the body's Omega-6 and Omega-3 ratios Omegas are critical to reduce inflammation Omega levels linked to cardiac issues, muscle/joint pain, skin, mood and more Test using an at-home blood spot card Complete Food Sensitivity Test Different than typical food allergy testing Looks for delayed inflammatory food sensitivities Analyzes foods you are mildly, moderately or highly reactive to Test using an at-home blood spot card Complete Stress (Hormones), Mood & Metabolism Test Looks at hormone balance, cortisol levels, and metabolism Uncovers hidden inflammatory triggers and hormone imbalances Connects the dots between weight gain and hormones Simple saliva collection test Dr. Cabral himself runs these 5 labs every single year (on his birthday!) to gain insight and understand where his body may need additional support. Let's all commit to keeping our immunity strong by understanding where our bodies need the most support! Committed to your success, Tony D'Assisi Chief Health Coach Integrative Health Practitioner | Virtual Fitness Coach | Author | Speaker

Japanese Maple!

Treehugger Challenge Have you been able to get outside every day so far this week?! Let me know below... If you don’t have easy access to a park, simply taking a walk around the block will get the job done! Stay off your phone and just focus on enjoying being outdoors.... Extra Bonus- if you want to take a small bag with you on your walk, you can pick up litter or any plastic you see on the ground. Of course it’s not only great for the environment, but it’ll also make you feel good :-)

You don’t see rhubarb in a lot of recipes and if you do, it’s probably in a pie with strawberries! Here’s a change of pace that’s a great way to start your day. If you see that rhubarb staring at you in the grocery store, definitely try this sweet and tangy recipe. Orange-Rhubarb Oatmeal... (makes 2 servings) 1 cups (375 ml) of your favorite non-dairy milk 1 orange, juiced (or cup/125 ml fresh orange juice) 1 cup (80 g) rolled oats (gluten-free) 1 cup -inch pieces rhubarb, fresh or frozen tsp ground cinnamon Pinch of salt 2-3 tbsp pure maple syrup 2 tbsp chopped walnuts or pecans Combine the milk, juice, oats, rhubarb, cinnamon and salt in a medium saucepan. Bring to a boil over medium heat. Reduce heat, cover and cook at a very gentle bubble, stirring frequently, until the oats and rhubarb are tender, about 5 minutes. Add more milk if necessary. Remove from the heat and let stand, covered, for 5 minutes. Stir in sweetener to taste. Top with nuts.