A day of decisions, momentum, and transformations—just like our own wellness journey. Every choice, no matter how small, moves us forward.
Quote of the Day: “Transformation is not a future event, it is a present-day activity.” ~Jillian Michaels
Let’s set the tone for today with a metabolic-friendly breakfast, a full-body activation sequence, and a quick brain boost to fuel both mind and body.
Protein-Packed Avocado & Egg Bowl
Ingredients: ✅ 1 ripe avocado, halved and pitted ✅ 2 eggs ✅ ½ cup sautéed spinach or kale ✅ 1 tbsp hemp or chia seeds ✅ ¼ tsp turmeric ✅ ½ tsp black pepper ✅ ½ tsp chili flakes (optional) ✅ 1 tbsp extra virgin olive oil
Instructions: 1️⃣ Preheat the oven to 375°F (190°C). 2️⃣ Scoop a little avocado flesh out to create space for the egg. 3️⃣ Crack an egg into each avocado half. 4️⃣ Season with turmeric, black pepper, and chili flakes. 5️⃣ Bake for 12-15 minutes until the egg whites are set. 6️⃣ Serve with sautéed spinach and sprinkle hemp seeds on top. Drizzle with olive oil.
👉🏻Why it’s great: Healthy fats, protein, and fiber keep your metabolism fired up and energy levels stable.
Warm-Up (5 min) – Gentle Activation
Before jumping into the main workout, let’s wake up the body: Neck Rolls (30 sec each direction) Ankle Circles (30 sec per foot) Spinal Twists (30 sec) Dynamic Shoulder Rolls (30 sec) Marching in Place (1 min)
Brain Boost (5 min) – Morning Mindfulness & Cognitive Activation Write down 3 things you’re grateful for and 1 focus for today. Do a quick brain puzzle (Wordle, Sudoku, or a simple logic problem).
🔥 Get the body moving with this fat-burning, metabolism-boosting routine: 30 sec Jumping Jacks 10 Squats 10 Push-ups (or modified) 30-sec Plank Hold 15 Alternating Lunges 💪 Repeat for 3 rounds
Cool Down (5 min) – Recovery & Stretching: After working hard, let’s help the body recover: Seated Forward Fold – 30 sec Cat-Cow Stretch – 30 sec Butterfly Stretch – 30 sec Deep Breathing – 1 min
Quick Book Cole’s Notes (10 min) – The 5 AM Club by Robin Sharma (Love this Book)
💡Key Takeaway: The 20/20/20 formula for an intentional morning: 20 min movement (exercise) 20 min reflection (meditation/journaling) 20 min learning (reading/listening to something valuable)
Engagement Question:
💬 If you could dedicate just 10 minutes every morning to a single health habit, what would it be and why?
Good Morning, and WOW—Super Tuesday!
A day of decisions, momentum, and transformations—just like our own wellness journey. Every choice, no matter how small, moves us forward.
Quote of the Day:
“Transformation is not a future event, it is a present-day activity.” ~Jillian Michaels
Let’s set the tone for today with a metabolic-friendly breakfast, a full-body activation sequence, and a quick brain boost to fuel both mind and body.
Protein-Packed Avocado & Egg Bowl
Ingredients:
✅ 1 ripe avocado, halved and pitted
✅ 2 eggs
✅ ½ cup sautéed spinach or kale
✅ 1 tbsp hemp or chia seeds
✅ ¼ tsp turmeric
✅ ½ tsp black pepper
✅ ½ tsp chili flakes (optional)
✅ 1 tbsp extra virgin olive oil
Instructions:
1️⃣ Preheat the oven to 375°F (190°C).
2️⃣ Scoop a little avocado flesh out to create space for the egg.
3️⃣ Crack an egg into each avocado half.
4️⃣ Season with turmeric, black pepper, and chili flakes.
5️⃣ Bake for 12-15 minutes until the egg whites are set.
6️⃣ Serve with sautéed spinach and sprinkle hemp seeds on top. Drizzle with olive oil.
👉🏻Why it’s great: Healthy fats, protein, and fiber keep your metabolism fired up and energy levels stable.
Warm-Up (5 min) – Gentle Activation
Before jumping into the main workout, let’s wake up the body:
Neck Rolls (30 sec each direction)
Ankle Circles (30 sec per foot)
Spinal Twists (30 sec)
Dynamic Shoulder Rolls (30 sec)
Marching in Place (1 min)
Brain Boost (5 min) – Morning Mindfulness & Cognitive Activation
Write down 3 things you’re grateful for and 1 focus for today.
Do a quick brain puzzle (Wordle, Sudoku, or a simple logic problem).
Physical Activity (15 min) – Metabolic Boost Circuit
🔥 Get the body moving with this fat-burning, metabolism-boosting routine:
30 sec Jumping Jacks
10 Squats
10 Push-ups (or modified)
30-sec Plank Hold
15 Alternating Lunges
💪 Repeat for 3 rounds
Cool Down (5 min) – Recovery & Stretching:
After working hard, let’s help the body recover:
Seated Forward Fold – 30 sec
Cat-Cow Stretch – 30 sec
Butterfly Stretch – 30 sec
Deep Breathing – 1 min
Quick Book Cole’s Notes (10 min) – The 5 AM Club by Robin Sharma (Love this Book)
💡Key Takeaway: The 20/20/20 formula for an intentional morning:
20 min movement (exercise)
20 min reflection (meditation/journaling)
20 min learning (reading/listening to something valuable)
Engagement Question:
💬 If you could dedicate just 10 minutes every morning to a single health habit, what would it be and why?