VITALITY VIBES BLOG

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Morning yoga flow

1. Begin in a comfortable seated position with your legs crossed and your hands resting on your knees. Close your eyes and take a few deep breaths, focusing on the sensation of the breath moving in and out of your body.

2. On your next inhale, raise your arms up above your head, stretching your fingertips towards the ceiling. As you exhale, bring your hands down to your heart center.

3. Inhale, reach your arms back up and then exhale as you fold forward, bringing your hands to the ground in front of you. Hold for a few breaths, feeling the stretch in your hamstrings and lower back.

4. From here, walk your hands out in front of you into a plank position. Hold for a breath or two, engaging your core and lengthening through your heels.

5. On your next exhale, lower down into a chaturanga, keeping your elbows close to your sides. Inhale, lift your chest into upward facing dog, and exhale, pressing back into downward facing dog.

6. Take a few breaths in downward dog, pedaling out your feet and stretching through your spine.

7. As you exhale, step your right foot forward between your hands and come into a low lunge. Hold for a few breaths, feeling the stretch in your hip flexors.

8. On your next inhale, lift your arms up overhead into a high lunge. Hold for a breath and then exhale, bringing your hands back down to the mat.

9. Step back into downward facing dog and repeat the lunge on the other side.

10. From downward dog, slowly lower down onto your knees and sit back on your heels. Bring your arms out in front of you and rest your forehead on the mat for child's pose.

11. Take a few deep breaths in this resting pose, allowing your body to relax and release any tension.

12. Slowly come back up to a seated position and take a moment to observe how your body and mind feel after this short yoga flow. If you have more time, you can repeat the flow or move into a longer practice. Otherwise, slowly make your way back into your day, feeling energized and refreshed.

Pink Antioxidants Smoothie Bowl

 Ingredients:
  • 1 banana
  • 200g (1 cup) of fresh or frozen raspberries
  • 250ml (1 cup) of almond milk
  • a handful of oats, use gluten-free if needed
  • 2 teaspoon of ground flax seeds
  • 1 teaspoon of chia seeds (optional, if you can't find flax seeds)
  • 1 tablespoon of coconut yoghurt
  • 2 tablespoons of almond butter or peanut butter
Method:
1. Peel the banana and place it in a blender with all of the other ingredients.
2. Blend until combined.
3. Top your smoothie with your favourite ingredients such as berries or granola.
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5 Simple steps to improve your health

1. Stay hydrated: Drinking enough water is essential for good health. It helps to flush out toxins, aids in digestion, and can even improve skin health. Aim to drink at least 8 glasses of water a day.

2. Get enough sleep: Getting adequate sleep is crucial for both physical and mental health. It allows your body to rest and recharge, and can help improve your mood, memory, and immune system.

3. Eat a balanced diet: Eating a variety of fruits, vegetables, whole grains, and lean proteins can provide your body with the necessary vitamins and nutrients for optimal health. Limit your intake of processed and high-fat foods.

4. Exercise regularly: Regular physical activity is important for maintaining a healthy weight, reducing the risk of chronic diseases, and improving overall well-being. Aim for at least 30 minutes of moderate exercise, such as brisk walking, most days of the week.

5. Manage stress: Chronic stress can have negative effects on your physical and mental health. Find healthy ways to cope with stress, such as exercise, meditation, or spending time with loved ones. Don't be afraid to seek professional help if you are feeling overwhelmed.

Pink Sushi

Ingredients:
  • 1 stalk celery
  • 1 large carrot
  • 1 large beet
  • 1 sheet of seaweed
  • 2 cups & 3 tbsp water, divided
  • 1½ cup sticky rice
  • 1 avocado
  • Spicy mayo
  • Ginger
Method:
1. In medium pot combine rice & water. Bring to soft boil & then cover with lid. Let simmer for 20 minutes or until all the water has evaporated.
2. Juice or puree beet with 3 tbsp water until smooth.
3. Line bamboo mat with seaweed (shiny side up).
4. Stir in 4 tbsp of beet juice onto rice adding more one tbsp at a time until you reach desired colour.
5. Wet hands & place about 1 cup of rice onto the centre of the seaweed. Press it down until compact & covers the entire middle of the sheet. Leave about 1 inch on the top & bottom of the seaweed without rice.
6. Flip seaweed sheet so rice is on bamboo near the bottom of the mat and place your fillings in the bottom third of the sheet.
9. Begin rolling seaweed starting from the bottom using the mat to guide you. Pinch the seaweed around the fillings so that it becomes tight & continue rolling with the mat until it is fully rolled.
10. Cover roll with saran wrap & place seaweed seam side down.
11. Wet your knife & begin slicing your roll into individual pieces.
12. Remove saran wrap, serve, & enjoy!
13. To get ginger & spicy mayo pink, simply use some of the leftover beet juice 1 tbsp at a time & toss with desired ingredient you want pink.
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5 Inspiring Quotes

1. "The greatest wealth is health." - Virgil

2. "Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open." - B.K.S. Lyengar

3. "Vitality and beauty are gifts of nature for those who live according to its laws." - Leonardo da Vinci

4. "The groundwork of all happiness is health." - Leigh Hunt

5. "To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear." - Buddha

Stay tuned for updates!

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