Hey fitness nerds!

Is it only me or has there been a lot of chatter around reformer and pilates lately?

It seems like everyone's talking about it, and for good reason.

These low-impact workouts are taking the fitness world (fitness Twitter at least) by storm, and I am going to tell you why (so you might jump on the band wagon as well).

Now let’s dive into the newsletter.

Read 🔽 below. 

🥗 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Reformer & Pilates

• Article Explained Simple: Effect of pilates on health

• Tips of the Day

• Healthy Chicken Caesars Salad Recipe

Reformer & Pilates

First off, let's talk about the benefits.

Reformer and pilates are amazing for building core strength, improving flexibility, and enhancing overall body control.

Unlike high-intensity workouts like CrossFit, which can be tough on your joints, these gentler routines are suitable for people of all ages and fitness levels.

Reformer and pilates can still be incredibly challenging, especially as you progress to more advanced moves.

The resistance provided by the reformer machine helps build lean muscle, while the precise movements target deep muscles that often get neglected in other workouts.

While reformer and pilates might not burn as many calories as a cardio-heavy session, they can still be incredibly effective for shedding pounds.

By building more muscle, you'll boost your metabolism and continue burning calories even after your workout is over.

Many people find reformer and pilates to be incredibly relaxing and mentally refreshing.

The focus on breathing and mind-body connection can help reduce stress, improve concentration, and promote a sense of overall well-being.

Trust me, your body (and mind) will thank you.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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Article of the Week

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3 tips on how to stretch in the morning

When I was working at the hospital, I found myself on my feet for hours on end.

The constant standing and walking left my back aching by the end of each day.

That's when I decided to start stretching every morning.

Just a few minutes of targeted movements each day made a lot of difference. My muscles felt more flexible, and my posture improved.

Here are my top 3 tips for stretching in the morning:

1. Start with the basics 
   
   Reach your arms overhead, bend side to side, and do a few gentle twists.
   
   This will help wake up your muscles and get your blood flowing.
   

2. Focus on your problem areas
   
   We all have those spots that tend to get tight and achy.
   
   For me, it's my lower back and hips.
   
   Take a few extra minutes to stretch out your trouble zones.
   
   A simple hip flexor stretch or a seated forward fold can do wonders.
   

3. Don't forget to breathe
   
   It's easy to hold your breath when you're stretching, but that can actually make your muscles tense up even more.
   
   As you move through each stretch, take slow, deep breaths.
   
   Inhale as you stretch, and exhale as you relax into the movement.

The best part about morning stretches is that they don't have to take a lot of time.

Even just 5-10 minutes can make a big difference in how you feel throughout the day.

Vote below to choose the diet for next week’s recipe

Healthy Chicken Caesars Salad Recipe (makes 4 servings)

I am not the biggest fan of Caesar salad but my girlfriend loves it.

So she asked me to make her a healthier version of it.

This recipe is high in protein and delicious.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 320 kcal

• Protein: 35 g

• Carbohydrates: 18 g

• Sugars: 5 g

• Fat: 14 g

The Ingredients

• For the salad:

  • 500g boneless, skinless chicken breasts (about 2 large breasts)

  • 1 head romaine lettuce, chopped (about 8 cups)

  • 100g cherry tomatoes, halved (1 cup)

  • 50g grated Parmesan cheese (1/2 cup)

  • 2 slices whole grain bread, cubed (for croutons)

  • 1 tablespoon olive oil

  • Salt and pepper to taste

• For the dressing:

  • 150g Greek yogurt (3/4 cup)

  • 2 tablespoons grated Parmesan cheese

  • 2 tablespoons lemon juice (juice of 1 lemon)

  • 1 tablespoon Dijon mustard

  • 1 tablespoon olive oil

  • 1 clove garlic, minced

  • 1 teaspoon Worcestershire sauce

  • Salt and pepper to taste

The Instructions

1. Prepare the Chicken:

   • Preheat your oven to 200°C (400°F). Season the chicken breasts with salt and pepper. Place on a baking sheet and bake for 20-25 minutes, or until the chicken is cooked through and no longer pink in the center. Allow to cool, then slice into strips.

2. Make the Croutons:

   • While the chicken is baking, prepare the croutons. Toss the whole grain bread cubes with 1 tablespoon of olive oil and a pinch of salt. Spread the cubes on a baking sheet and bake for 10-12 minutes, or until golden and crispy. Set aside.

3. Prepare the Dressing:

   • In a small bowl, whisk together the Greek yoghurt, grated Parmesan cheese, lemon juice, Dijon mustard, olive oil, minced garlic, Worcestershire sauce, salt, and pepper until smooth and well combined.

4. Assemble the Salad:

   • In a large bowl, combine the chopped romaine lettuce, halved cherry tomatoes, and grated Parmesan cheese. Add the sliced chicken and croutons.

5. Dress the Salad:

   • Pour the dressing over the salad and toss to combine, ensuring all ingredients are evenly coated.

6. Serve:

   • Divide the salad among four plates and serve immediately.

It tastes better than the restaurant salad.

Vote for the next week’s Recipe by clicking the button below

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