lulucare
Queen's Quay West M5V3T1 Toronto, ON, Canada

TIME TO CLEAN OUT THE KITCHEN! This week is a challenge that I both love and dread all at the same time! We’re going to raid our ENTIRE KITCHEN getting rid of anything that we no longer need, use, or that isn’t serving our health and fitness goals.... So let’s get started! Let’s start with the pantry. And go through every shelf and toss anything that’s expired, questionable (hey, it happens!), or is overly processed. Then, you’ll move to your kitchen cabinets and drawers and do the same thing. Lastly, you’ll put on your it’s go time face, and get busy with your refrigerator and freezer! Personally, I like to do each area one at a time, raiding it and then giving each area a little scrub-down as I go. Have a question about how long you should keep foods? Here’s an awesome chart you can download: www.realsimple.com/food/shopping-storing/food-storage-chart Once you’re done cleaning everything out, take a few minutes to assess what’s left and see what you need to restock in your kitchen! This may not sound fun- but I PROMISE when you’re done, your soul will be happy :-) Are you in for this week’s challenge?

Ditch the Junk 7 day challenge:) My biggest pet peeve is how the food industry has hijacked our taste buds, not for our health but for their profit. I will fully admit that their junk tastes great and I have been prone to indulge. Even as a Registered Holistic Nutritionist, I am not immune to their ploys, but now that I know better I try to do better.... I have a great program to get you on a healthy track starting this Saturday, January 27th. It's absolutely free. Take the 7-Day Ditch the Junk Challenge!! It is a 1 week fun challenge that will get you eating whole foods again and help you to start on your health goals right now. Consider challenging your family, friends, sports clubs, gym members, schools, coworkers or even have your business challenge another business. Which team can have the most members go the most days without processed food? IT’S ONLY 1 WEEK! Send me a private message with you email to sign up :) Let's do this.

This week's Challenge - POSTURE. Your posture has a VERY powerful impact on how you act and feel how deeply you breathe, your energy levels, and believe it or not.. even your level of confidence! (and the list goes on.) This week, we’re going to hone in on our posture and pay attention to any bad habits we’ve picked up over the years.... When you were a teenager, did you have a helpful adult constantly nagging at you to stand up or sit up straight? Well as adults, we might need that helpful voice even more! Pretty much everything we do (from sitting at the computer, to driving in a car) works AGAINST us when it comes to having good posture - if we’re not VERY careful. It’s too easy to lose focus on your posture. and before you know it, your shoulders start rounding forward, your lower back starts to ache, and your hips start to get tight. Nothing positive can ever come out of this. When circulation is decreased, you start to experience back and neck pain and lose the ability to stay focused and motivated. You’ll experience higher levels of stress, your mood will be negatively affected, digestion will suffer. and the list goes on and on. Try this: Good posture means that you stand with your feet hip-width apart, knees slightly bent, pelvis in neutral position i.e., neither pushing front nor back. Your core should be gently braced, with your chest tall and your shoulders slightly back, chin in neutral position (not jutting your chin forward). Below is a quick guide from the National Academy of Sports Medicine. How did you do? It’s trickier than you think! If you have an imbalance, it can be really hard to get everything all lined up the way it is supposed to be changing one part of the equation can throw off the others. Getting it right can require time, paying ATTENTION to your posture, and patience. So, your challenge this week is to work to improve your posture!

This weeks challenge! Visit A New Local Restaurant, Park, Cafe. or Shop! This week’s challenge is super fun, and it’ll help you get to know city (for me its Toronto) even better and find some of the unique and special places that makes your city so incredible! ... So often we end up going to the same places over and over again. simply out of habit and because we know what to expect. So it’s time to switch that up. Your challenge this week is to pick a new place you’ve always wanted to visit and actually GO there! Here are a few of my favorite places you may want to check out if you’ve never been there before! - Ricarda's - Oretta - Music Garden Park There’s really nothing quite like going somewhere new for the first time to wake up your creativity and sense of adventure.. Plus, it’s fun, and a lot of times as adults we deny ourselves that fun factor. So where are YOU headed this week?!? Please share with me which places you love so I can go check them out :)

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