White Crane Kung Fu School

🙏All of us here at Workhorse Gym wish you and your loved ones a very Happy Thanksgiving; enjoy the day!🦃🍂

🔥We don’t magically “have” the time to take care of ourselves. If it’s important - we have to MAKE the time.

😋Have you ever had kale chips fresh out of the oven? SO GOOD!

Note: it’s normal for kale leaves to cook a bit unevenly — the leaves aren’t always the same thickness and some might be drier than others.

Toward the end of the cooking time, keep an eye on your kale and remove any leaves that look like they might be charring.

Oven-Baked Kale Chips
(serves 4)

1 large bunch of kale, rinsed thoroughly, dried, and stemmed
2 Tbsp avocado or olive oil
Juice of ½ lemon or 1 tsp apple cider vinegar
1 tsp sea salt
1 Tbsp nutritional yeast

Preheat your oven to 275ºF/140ºC and line a rimmed baking sheet with parchment paper. Cut the kale into 2-inch (5 cm) pieces. Set aside.

Pour the oil and lemon into a large bowl and add the kale, tossing with your hands to make sure the greens are well coated. Place the kale on the baking sheet in a single even layer.

Sprinkle the kale with sea salt and nutritional yeast and place in the oven for 10 minutes. Stir and cook for another 8-10 minutes, until crispy. Remove from the oven and enjoy!

👻Your friends at Workhorse Gym hope you have a SPOOKTACULAR Halloween! 🎃

“I’m too tired” … “I don’t have the time” … Those excuses don’t stand a chance when you really put your mind to something. YOU’VE GOT THIS.💪

👩‍⚖️Instant oatmeal fact: it gets a bad rap because it’s usually also packed with added sugars … but the plain version has about the same nutrients as regular oats!

This recipe will give you the best of both – because you can control the amount of sugar that’s in there!

You can double … triple … or quadruple this recipe and make a bunch of jars ahead of time.

💡Try experimenting with different nuts & berries.

You can even turn this into a breakfast parfait – just add hot liquid, mix in ½ cup (115 g) of plain Greek yogurt and let sit for 1-2 hours (or overnight).

Your dry instant oatmeal jars will keep for 4-6 weeks in a cool, dry place.

Berry-Nut Instant Oatmeal
(serves 1)
½ cup (40 g) instant oatmeal
2 Tbsp freeze-dried strawberry or blueberry
1 tbsp chopped nuts (walnuts, almonds, pecans, etc.)
1 tbsp chia seed
¼ tsp cinnamon (to taste)
½ to 1 tsp coconut sugar, to taste (or other dry sweetener)
½ cup (120 ml) boiling liquid (water or your favorite milk)

Place the instant oatmeal, freeze-dried berries, nuts, chia seed, cinnamon, and sugar in a Mason jar. Seal tightly if you’re making this ahead of time.

When it’s time to eat, simply pour the boiling liquid over the oat mixture and stir to combine. Let sit for 3-4 minutes. Yum!

👩‍🍳All you need are 3 ingredients and one pan to whip up this easy, healthy, and delicious meal!

Serve it with a side of your favorite veg or a salad.

3-Ingredient Salsa Verde Chicken with Quinoa
(serves 4)

• 4 medium bone-in, skin-on chicken thighs
• Freshly ground pepper
• 1 cup dry quinoa
• 1 x 15 oz. (425 g) jar salsa verde

Preheat your oven to 400°F/200ºC. Heat a large, oven-safe pan over medium-high heat. Season the chicken with pepper. Place the chicken skin side down in the pan and lower the heat to medium.

Let the chicken cook for 4-5 minutes, until the skin is crispy and most of the fat has rendered. Remove the chicken from the pan – leaving the fat – and set aside.

Add the quinoa to the pan and cook for about 2 minutes, stirring constantly to combine it with the rendered fat.

Pour in the salsa verde and ½ cup (120 ml) water and bring to a boil. Reduce to a simmer and place the chicken, skin side up, on top.

Place the pan in the oven to bake for 20-25 minutes. It’s done when the liquid is absorbed, the quinoa is fluffy, and the chicken is cooked through.

Serve and enjoy!

🔥What's one area you can put a little more effort into today?

🛏How many pillows do you use every night? 👇

🍅 This is SO much better than canned soup … and it takes only a few minutes to make!

If you prefer it less tomatoey – combine ½ cup (120 ml) each of chicken or veggie broth and water, and add it to the mixture with the diced tomatoes.

10-Minute Minestrone
(makes 1 large or 2 medium servings)

1 Tbsp olive oil
2 cloves garlic, minced
1 medium zucchini, chopped
1 can (14 oz) diced tomatoes
¾ cup (120 g) cannellini beans, rinsed & drained
Salt and black pepper to taste
½ to 1 Tbsp pesto

Heat the olive oil in a medium soup pot over medium heat. Sauté the garlic and zucchini until the zucchini begins to soften. Drain the tomatoes but reserve the juices. Crush the tomatoes and add them and their juices to the soup pot, along with the beans.

Simmer for 5-8 minutes, until the zucchini reaches your desired tenderness. Season with salt and pepper. Top with the pesto and serve.

🍎🥗9 out of 10 people don’t get enough! How many meals a day do you usually eat veggies or fruit?

❓Should I use an activity tracker?

⌚️The answer: Yes, if you want to! But with one important asterisk.

Studies show that activity trackers (like Fitbit, Apple Watch, Garmin, etc.) help people to be more active.

😲In fact, recent research found that people who wore an activity tracker walked up to 40 more minutes a day.

PLUS they also can help with other healthy habits like sleep, stress management, and more.

But while they may motivate many people to track their activity, for others (especially those dealing with anxiety and obsessive-compulsive disorder), they may trigger an unhealthy fixation.

👉Bottom line: if you enjoy using an activity tracker and it helps you monitor how you’re doing, use one! If it doesn’t … then don’t.

Do you track anything using an app? (Sleep, steps, workouts, etc.) ⬇️⬇️⬇️

REFERENCE:
www.healthline.com/health-news/fitness-trackers-can-motivate-you-to-walk-up-to-40-minutes-more-each-day