Project Fitness

11/21/2025

Start the weekend strong with these Top 5 wellness wins:
1️⃣ Drink a full glass of water
2️⃣ 5-minute stretch break
3️⃣ Add one veggie to a meal
4️⃣ Get 10 minutes of movement
5️⃣ Plan one “you time” moment for the weekend

11/20/2025

Holiday classic ➡️ healthy makeover 🥗
Swap fried onions for baked crisps + use Greek yogurt instead of cream soup. Yay for healthy feasts!

11/19/2025

Family gatherings can be joyful AND stressful. Keep it light with a few quick resets:
🧘 Take 5 deep breaths before entering the room
🚶 Step outside for fresh air
📓 Jot down a quick gratitude list

What can you do about the mounting stress during the holidays? Consider these coping strategies from Len Kravitz, PhD.

11/18/2025

Satisfy your sweet tooth without the crash:
🍫 Dark chocolate bark
🍎 Baked apples with cinnamon
🥥 Coconut macaroons (light)
🍮 Greek yogurt parfaits
Which one tempts you most?

11/17/2025

Dark mornings can zap your energy — but a few simple rituals can flip the script:
☀️ Get light first thing (open blinds or use a lamp)
🤸 Move before screens (stretch, yoga, brisk walk)
📝 Write down 3 gratitudes + 1 goal

11/16/2025

A sweet holiday treat with a healthy twist:
✨ Cranberries + chia seeds = fiber + antioxidants
✨ Prep ahead for easy breakfasts
✨ Festive AND good for you
Would you try it?

Recipes

11/15/2025

Take 5 minutes today:
🙆 Neck rolls
🙌 Shoulder shrugs
🧘 Chest opener
🦵 Hip flexor stretch
🧎 Child’s pose
Your body will thank you.

11/14/2025

Fuel your body to stay healthy all season long. 🍊🥬☕
1️⃣ Citrus fruits for vitamin C
2️⃣ Garlic for natural antibacterial power
3️⃣ Nuts & seeds for zinc
4️⃣ Leafy greens for antioxidants
5️⃣ Green tea for polyphenols

11/13/2025

Gratitude is fuel. 🚀
When you focus on what you have, it inspires you to keep moving toward what you want. This Thanksgiving, count your blessings before your reps.

Recovery Strategies

11/12/2025

Shorter days can throw off your sleep. Here’s how to reset:
🌙 Keep a consistent bedtime
📵 Power down screens an hour before bed
☀️ Get natural light exposure in the morning
Better sleep = better mood, energy, and focus. 💤

11/11/2025

Too cold outside? Sweat indoors:
🏃 Jump rope
🏋️ Circuit training
🕺 Dance workout video
🚴 Stationary bike
No excuses, just options.

11/10/2025

Cold mornings make snooze buttons tempting but...
👉 The hardest part is starting.
Pro tip: Lay out clothes the night before so “future you” has no excuses.
Consistency beats motivation every time. 🔥

Cardiovascular Disease