Cindy Jones
UFIT Kingston 720 Progress Ave Unit #6 Kingston, Ont K7M 3Y5 Kingston, ON, Canada

Getting outside to do gardening and yard work can be a great workout. It’s good to warm up your muscles before starting and do a little stretching when your done your body will appreciate it. Have fun :)

Happy Good Friday, here’s a full body workout today have fun. 1)Squats with side kick 12 per side 4 sets 2)mountain climbers... 4 sets 30 seconds to 1 minute 3)step forward lunge with or without weights 12 per side 4 sets 4)YTWL’s 4 sets 6 of each 5)stability ball roll outs or plank with hand slides 4sets 12-15 reps 6)hip bridge with chest flys 4 sets 12 reps 7)leg lowers 4sets 12 reps Then stretch

Here’s a great post workout meal that’s high in protein and complex carbs that you can put together in less than 30 minutes. With a store-bought rotisserie chicken (or some pre-cooked chicken breasts) on hand, makes it very easy to put together Peanut Chicken Protein Power Bowl Prep Time: 15 minutes Total:25 minutes Makes 4 Servings... 1 cup quinoa 8 oz bag of snap peas (about 2 cups) 2 rotisserie chicken breasts, bones and skin removed, cubed 2 cups broccoli (either raw or in a freezer bag that can be steamed in the microwave) Peanut sauce: cup natural smooth peanut butter 1 tsp fresh ginger, grated 1 garlic cloves, minced or pushed through a press 1 Tbsp lime juice - cup chicken broth (depending on desired thickness) tsp white wine vinegar tsp honey (optional) Pinch of white pepper Garnish: (divided among four bowls) 2 radishes, thinly sliced 4 Tbsp chopped peanuts 2 Tbsp green onions chopped 1 Tbsp fresh mint, chopped 1. Cook quinoa according to package instructions. 2. While the quinoa is cooking, cut the chicken breast meat into cubes. 3. Place the peas and broccoli in a steamer and boil, covered, for about 5-7 minutes or until crisp-tender. 4. Combine peanut butter, ginger, and garlic in a small saucepan and simmer over low-medium heat until combined and smooth (about one minute). 5. Remove peanut sauce from the heat and add lime juice, bouillon, water (or chicken broth), vinegar, honey, and white pepper. Stir until well combined. 6. To serve, place cup quinoa and 3 oz chicken in each bowl along with veggies. Drizzle with 2 Tbsp peanut sauce and garnish. Nutrients per serving (incl. garnish): Calories: 545, Fat: 26 g, Carbs: 34 g, Protein: 43 g, Fiber: 7.5 g

I just love Pluto’s posts, this is a good one about taking care of our bodies.

Check out my friends blog she’s a fantastic Reiki teacher, and practitioner, yoga instructor, wellness coach and energy worker check out her website that’s full of great information. In this week's blog I created a list of businesses offering support during this challenging time. We simply have to support one another; to stay strong, healthy and come out of this better than ever. It’s time to gather tools and services for support and for after this time - when we have all moved through this - together. https://cherylhiebert.com/online-businesses-to-support-you/