Hey fitness nerds!

Today, let's talk about something that can really damage your workout game - painful joints.

There is nothing worse than being in a mood to work out and then you come to the gym and can’t squat because your joints are painful.

But don't worry, I've got your back (and your knees, and your elbows...).

Read 🔽 below. 

💪 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Prevent Painful Joints

• Article Explained Simple: Running Ruins Your Joints

• Tips of the Day

• Healthy Chicken Curry Recipe

How to Prevent Painful Joints

First off, what causes pesky joint pains?

Well, it's often a combo of overuse, poor form, and what you're putting in your body.

Let's break it down:

Too much sugar and processed foods can cause inflammation in your body, including your joints.

Not enough omega-3s? Omega 3 is highly anti-inflammatory so it helps prevent joint pain. Vitamin D and calcium are necessary too. Your bones and joints need it.

So, how can we keep those joints happy and pain-free?

First up, watch what you eat. Load up on anti-inflammatory foods like fatty fish, leafy greens, and nuts. Get enough calcium and vitamin D.

Next, focus on your form when working out.

Bad form is the number 1 cause of joint pain. If you're not sure, ask a trainer or experienced gym buddy to check your technique.

Don't forget to warm up and cool down properly. Cold muscles are more prone to injury, so take the time to get your body ready for action.

And lastly, try low-impact exercises like swimming or cycling to give your joints a break while still getting a great workout.

Remember, prevention is key when it comes to joint pain.

By taking care of your body both in and out of the gym, you can keep those joints feeling good and ready for whatever workout you throw at them.

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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3 ways to Improve Your Form in the Gym

Let's talk about something that's often overlooked but super important - your form in the gym.

Bad form isn't just about looking awkward. It can lead to some serious issues like injuries, muscle imbalances, and slower progress. Not fun, right?

So, let's dive into 3 ways you can level up your form and get more out of your workouts:

1. Mirrors
   
   Gym mirrors aren't just for selfies. Use them mirrors to check your form during exercises.
   
   Watch your body alignment, especially during moves like squats or deadlifts.
   
   Are your knees tracking over your toes? Is your back straight?.
   

2. Video yourself
   
   Try recording your lifts on your phone.
   
   You might spot issues you can't see in real-time.
   
   Plus, you can compare your form to proper technique videos online.
   
   A little bonus is to start uploading them on Instagram. Maybe you will become a fitness influencer 😉 
   

3. Get a gym buddy or trainer
   
   Having someone else watch your form can be a game-changer.
   
   A knowledgeable gym buddy can give you real-time feedback.
   
   Or, consider investing in a few sessions with a personal trainer.
   
   They can spot and correct form issues you might not even be aware of.

Remember, good form isn't just about looking good, it's about staying safe and getting the most out of your workouts.

Start incorporating these tips into your gym routine. Your body will thank you, and you'll likely see better results too.

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

Healthy Chicken Curry Recipe (makes 4 servings)

Do you have trouble finding recipes that are healthy but equally delicious so your kids would eat them?

Chicken curry is a perfect dish. It’s tasty and packed with nutrients.

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: 350 kcal

• Protein: 30 g

• Carbohydrates: 30 g

• Sugars: 6 g

• Fat: 12 g

The Ingredients

• For the curry:

  • 1 tablespoon olive oil

  • 1 large onion, finely chopped (150g, about 1 cup)

  • 3 cloves garlic, minced

  • 1 tablespoon fresh ginger, minced

  • 2 teaspoons ground turmeric

  • 2 teaspoons ground cumin

  • 2 teaspoons ground coriander

  • 1 teaspoon chili powder (optional for heat)

  • 500g boneless, skinless chicken breasts, cut into bite-sized pieces (about 1 lb)

  • 400g canned diced tomatoes (1 can, about 2 cups)

  • 240ml light coconut milk (1 cup)

  • 1 tablespoon tomato paste

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 100g fresh spinach (about 4 cups)

• For serving:

  • 240g cooked brown rice or quinoa (1 cup)

  • Fresh cilantro, chopped (for garnish)

The Instructions

1. Prepare the Aromatics:

   • Heat the olive oil in a large pot or skillet over medium heat. Add the chopped onion and sauté for about 5 minutes, until softened and translucent.

   • Add the minced garlic and ginger and sauté for another 2 minutes until fragrant.

2. Add the Spices:

   • Stir in the ground turmeric, cumin, coriander, and chili powder (if using). Cook for 1-2 minutes, stirring constantly, until the spices are well mixed and aromatic.

3. Cook the Chicken:

   • Add the chicken pieces to the pot and cook for about 5-7 minutes, stirring occasionally, until the chicken is browned on all sides.

4. Simmer the Curry:

   • Pour in the diced tomatoes and light coconut milk. Add the tomato paste, salt, and black pepper. Stir well to combine.

   • Bring the mixture to a simmer, then reduce the heat to low. Cover and let it simmer for about 20 minutes, or until the chicken is cooked through and tender.

5. Add Spinach:

   • Stir in the fresh spinach and cook for another 2-3 minutes until the spinach is wilted and incorporated into the curry.

6. Serve:

   • Serve the chicken curry over cooked brown rice or quinoa. Garnish with fresh cilantro.

It is a great meal for a family dinner and healthy for your kids as well with all the necessary nutrients.

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