Leading Hearts Fitness
211 1st St E S0M 1H0 Lashburn, SK, Canada

Gratitude plays a huge role in how we see and appreciate the small wins in our life. A gracious mindset can be practiced each day in barely any time at all! Today we are going to practice showing gratitude for small, seemingly insignificant pieces of our day. Try adding this as a daily, 5-minute practice and see how much easier it becomes for you to notice those small wins! Grab a piece of paper or the notes section of your phone. ... Set a timer for 5 minutes. Ready? Think of everything you’re grateful for in the last 24 hours and ONLY the last 24 hours. Think SMALL and write it all down. After 5 minutes, read your list and see all the wins you had in just one day! Take a photo of your list and share it here if you’re comfortable.

Ah, the scale - talk about a love/hate relationship! The scale can be a superpower, motivating tool if used the right way (when you’re getting the weight loss/gain results that you want). But, the scale can be heartbreaking when plateaus hit or unhealthy habits begin to creep back into our lives. The number on the scale should not determine the health, happiness or gratitude you feel over your life. However, if weight loss is the goal, and if you have struggled to see that ...goal reached, honing in on your nutrition with a program like 2B Mindset that suggests weighing yourself daily might be the right step for you! Water first, veggies most Weigh yourself each day and track your food According to a Harvard University study, on average, people regain around of their weight lost within two years of losing it. Weight loss is challenging, and regaining weight after working so hard to lose it can feel like a huge failure. But, the study (and 2B Mindset) suggests that weighing yourself daily can keep us in the know of how our body is responding to our nutrition and physical activity, so we can make changes sooner rather than later. By stepping on the scale each day, we will see the gains and losses to know what is working for us and what we may need to change! There is no right or wrong answer, but what do you think? Share your experience with the scale and how it makes you feel. Has it supported your goals or highlighted your failures?

Bonus workout time! No matter which program you’re following, there is no better workout feeling than at the end when the trainer commends you for not giving up! Do you ever think about how many people end early because they think they’ve got enough? Or never press play on that workout at all? We are fortunate to have a lot of the guesswork figured out for us!... A library of workouts, a variety of meal plans, accountability in our amazing community, but you still have to show up! The end of the workout is the reminder for us that WE DID IT and I want you to know I SEE YOU! Complete 8 rounds of the bonus workout below! Do each move for 20 seconds, then rest for 10 seconds before moving on to the next move. Remember to stretch before and after your workout and share your sweaty selfie with us once you do!

Did you know that Earth Day is coming up this week? Thursday, April 22nd is Earth Day worldwide and this year’s theme is Restore Our Earth. Let’s show our gratitude for our world today by chasing the sun, breathing in some fresh air and taking action! Here are some ways you can restore the Earth today: The next time you go for a walk, visit a park or take a vacation to the beach, plan 30 minutes into your day to pick up trash around you. It may not seem like a lot, but i...t makes a huge difference! Plus others may see you being a role model and decide to pay it forward. Recycle your used coffee grounds as fertilizer for plants outside! No need to drown your greenery with caffeine, but coffee is a rich source of nitrogen that helps plants grow and keep unwanted pests away! Plan a Meatless Monday each week and reduce your personal carbon footprint. Here is a yummy, meat-free recipe to try! INGREDIENTS Nonstick cooking spray 1 large eggplant, cut into 8 approx. -inch thick slices (about 2 lbs.) tsp sea salt (or Himalayan salt), divided use 4 tsp olive oil, divided use 1 medium onion, finely chopped 4 cloves garlic, finely chopped 1 (15-oz.) can diced tomatoes, no salt added cup + 1 Tbsp. finely chopped fresh basil, divided use 1 tsp Italian seasoning, divided use Water cup grated Parmesan cheese cup shredded part-skim mozzarella cheese INSTRUCTIONS Preheat oven to 375 F. Lightly coat medium baking sheet with spray. Set aside. Place eggplant slices on paper towels. Sprinkle with tsp. salt. Set aside for 30 minutes. While eggplant is sitting, heat 2 tsp. oil in medium nonstick skillet over medium-high heat. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. Add garlic, cook, stirring frequently, for 1 minute. Add tomatoes, cup basil, remaining tsp. salt, and tsp. Italian seasoning. Bring to a boil. Reduce heat to low; gently boil for 10 to 12 minutes. If sauce becomes dry, add 1 to 2 Tbsp. water. Remove from heat. Set aside. Pat eggplant dry. Place on prepared baking sheet. Brush with remaining 2 tsp. oil and sprinkle with remaining tsp. Italian seasoning. Bake for 22 to 25 minutes, or until tender but not mushy. Preheat broiler on high. Top each eggplant slice evenly with tomato mixture, Parmesan cheese, and mozzarella cheese. Return to oven for 2 to 3 minutes, or until cheese is melted. Sprinkle with remaining 1 Tbsp. basil before serving. Which one of the tips above could you see yourself trying? Happy Earth Day, to all!

It’s Sharing is Caring Saturday - let’s share our best cleaning hacks because it’s time for spring cleaning. Eat that frog + start with the thing you hate most to clean. Look, it’s not fun, but you’ll get it done and everything else will seem easy! Move the furniture - you’ll get the little-touched areas when you’re vacuuming or sweeping that have accumulated a bunch of debris and dust. Wet a cloth and put it in the microwave for 30 seconds. It will be hot, so be care...ful, but then use the cloth to clean the microwave out! The moisture will make it easier to clean. Follow @gocleanco on IG for all the best cleaning tips and tricks! You know what to do - share your own tips for getting the best spring clean done!

When was the last time you got sucked in to social media? Mindlessly scrolling, deep diving into a random follow’s photos, captions, haves and all the things you have not. No judgement here, I think we all have done it. For some, it can be a guilty pleasure. A quick Instagram check after a long day of work fine. But Fridays are all about self-love, so let’s ask ourselves, does your time on social media take away from the self-love you have for you? Do you feel better or w...orse after scrolling? Has social media ever had a negative effect on a relationship you have? Are the people you follow enriching, entertaining or engaging you in some way? In an effort for more self-love in our lives, try the following checks the next time you get caught in the mindless social media scroll: Block off time in your day for social media. If you wake up and reach for your phone, open Instagram as soon as you finish a task or lose track of time while you scroll, a set block of time may be for you! Try using social media as a reward after completing a task and try keeping the screen time under 5 minute increments. Enrich, entertain, engage or UNFOLLOW. Take 5 minutes to browse with the purpose of unfollowing accounts that don’t do those things. You will feel accomplished and lighter with their negative space off your screen. Self-love check. Go to your own profile and look over your past posts for 5 minutes. Notice your smile, a memory that made you feel love, comments from others who love you. Negative thoughts, be gone! This is a time for love. Share your thoughts and if you chose to use the tips above with us!

Today, I want to share a tasty mason jar salad with you - this recipe makes 4 grab-and-go salads that can be eaten straight out of the jar or upended into a bowl so it’s easier to toss the ingredients with dressing. Great served with Grilled Chicken or Salmon <3 Tips:... A spiralizer is an inexpensive tool that cuts fresh veggies into noodles. You can use a spiralizer to cut the zucchini in this recipe. If you don’t have a spiralizer, using a vegetable peeler, cut each zucchini into lengthwise strips about -inch thick. Turn zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard the cores and cut slices lengthwise into -inch ribbons. Ingredients medium ripe avocado, cut into cubes cup reduced-fat (2%) plain yogurt 1 clove garlic, finely chopped 1 shallot, finely chopped (or 2 Tbsp. red onion) 2 Tbsp. fresh lemon juice 2 Tbsp. chopped fresh parsley cup sliced celery cup thinly sliced red bell peppers cup thinly sliced red onion cup sliced cucumber 6 cups shredded raw spinach cup halved cherry tomatoes cup crumbled feta cheese cup pitted Kalamata olives 2 cups medium zucchini, spiralized (approx. 2 zucchini) Instructions Place avocado, yogurt, garlic, shallot, lemon juice, and parsley in a blender; cover. Blend until smooth. Evenly divide dressing between 4 one-quart Mason jars. Set aside. Evenly layer celery, bell peppers, onion, cucumber, spinach, tomatoes, cheese, olives, and zucchini on top of dressing in jars. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving. Container Equivalents: 2 green, blue, orange 2B Mindset Plate It: A great veggie and fats accessory as part of lunch or dinner. Snap and share a picture of your lunch from today - what are you eating??

Remember our Two Bunnies? Water first, veggies most Weigh yourself each day and track your food... Today we will explore Veggies most! On each of the 2B Mindset plates (3 meals a day, one snack option), Ilana explains the importance of veggies! For breakfast, veggies are a bonus in addition to high protein, whole carb choices on your plate. For lunch, veggies should take up around half of your plate For dinner, veggies are EVERYWHERE in addition to a protein! If you follow the Ultimate Portion Fix, you may be thinking, no yellow container? How many greens in EVERYWHERE? How many proteins do you get in a day? The mind shift between the two programs is tough because they are SO different. There is no counting in 2B Mindset because the point of the program is to explore your eating habits, reconnect with what your body needs and how it feels before, during and after you eat! Yes, carb-free dinners and full plates of veggies sounds challenging at first, but it is amazing how FULL and satisfied you can feel with the right veggies on your side! Here is a veggies-most favorite to try! Vegan Slow-Cooker Stew INGREDIENTS 1 tsp. olive oil 1 medium onion, chopped 1 medium green bell pepper, chopped 1 medium red bell pepper, chopped 2 cloves garlic, coarsely chopped 2 cups low-sodium organic vegetable broth 1 (14.5-oz.) can diced tomatoes, no added salt 2 15-oz. cans chickpeas (garbanzo beans), drained, rinsed 1 Tbsp. curry powder 1 Tbsp. pure maple syrup 1 Tbsp. fresh ginger, finely chopped tsp. sea salt (or Himalayan salt) tsp. ground black pepper 1 dash ground cayenne pepper (optional) 1 medium head cauliflower, cut into florets 1 (10-oz.) bag raw baby spinach 1 cup lite coconut milk INSTRUCTIONS Heat oil in medium nonstick skillet over high heat. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. Add garlic; cook, stirring frequently, for 1 minute. Place onion mixture in 3-quart slow cooker. Add broth, tomatoes (with juice), chickpeas, curry powder, maple syrup, ginger, salt, black pepper, and cayenne pepper. Mix well; cover. Cook on high for 3 hours. Add cauliflower. Mix well; cover. Cook on high for 1 hour. Add spinach and coconut milk. Mix well; cover. Cook on high for 10 minutes, or until spinach wilts. 2B Mindset: If you’re following the vegan plan for 2B Mindset, this is a great dinner option for the vegan plan. For non-vegans, add a serving of protein for lunch. Ultimate Portion Fix: For our fixers, this recipe is 2 Green, 1 Yellow, Blue, and tsp. Vegan fixers, you’ll count this as 2 Green, 1 Red, Blue, tsp. If it works into your meal plan, try going veggies-most at dinner tonight! Try the recipe above for or search other dinner ideas in the Beachbody On Demand library. Share with us what you tried and how your body felt with VEGGIES MOST!

How are you feeling this Monday morning? If yesterday was a rest day for you, I hope you woke up today feeling rested, but strong and prepared for another awesome week! If you got in a workout yesterday, which part of your body do you feel MOST today? ... Repeat after me I am strong. I am ready. I am thankful for my body. Complete 8 rounds of the bonus workout below! Do each move for 20 seconds, then rest for 10 seconds before moving on to the next move. Remember to stretch before and after your workout and share your sweaty selfie with us once you do!

Last week, our challenge was to add a walk to our weekly routine. Today, I am going to ask you to kick things up a notch with a sample run from our workout 30 Day Breakaway! 30 Day Breakaway was the first running program to be added to our library of workouts. It combines guided, cardio training days and strength training circuits to build our strength and stamina to run a 5K in 30 Days! ... Maybe a 5K isn’t one of your goals for this year, but this workout is less than 30 minutes, gets you outside and stretches the I can’ts you have in mind into I dids! Try the sample running workout from 30 Day Breakaway. https://share.coach.teambeachbody.com/ Share below what you thought of it and if you think a running program could be in your future!