FAQ’s 🎯

• How do I escape the overeating trap? Regularly find yourself in a food frenzy? It might be time for a chat with your doc. Otherwise, these tips are your escape plan.

• What if I just can't stop? If these ninja moves don’t cut it, professional advice is your next best step.

• How to stop the midnight munchies? Night owl noshing? No special tactics needed. Stick to these tips, and maybe try a protein-packed snack before bed.

QUOTE OF THE DAY
👇️ 

TODAY’S GIGGLE FUEL:
The Mom Approved Meme-Break!  😄 

COMMONLY ASKED QUESTIONS:

🤔🤷‍♀️Q: Is it really possible to reach my goals if I only have time for short workouts?

✅A: YES it is! But you have to be strategic ... 

💡And I’m going to show you how in this post!

👉FIRST: Health and medical experts recommend getting at least 150 minutes of moderate-intensity activity (like a brisk walk or steady-state cardio), or 75 minutes of vigorous activity … EVERY WEEK.

That’s for basic health.

👉That sounds like a lot but it’s not. It’s just:

30 minutes of something that gets your heart rate up, 5 days a week, OR

15 minutes of high-intensity work 5 days a week.

🔥Now for your short-on-time strategy.

Since it’s not a good idea to jump straight into a high-intensity workout without warming up first, what if you:

• Warm-up for 5 minutes, and then

• Crank out a 10-min high-intensity workout? It could be an interval workout … a circuit … or anything that gets your heart rate up and keeps it there.

🏋️‍♀️If you did that two times a day when you can find a spare 15 minutes – BOOM! You’d get 20 minutes of vigorous activity in a single day.

Or if you did it ONCE a day, you could add on a quickie 5-minute core routine later.

BONUS: if you want to rev up your results (plus mix up your workouts), simply do longer workouts on days you have more time.

FOODS OF THE WEEK:
Mango

Do you know what fruit is the most commonly eaten in the world? 

(This one surprised me.)

🥭MANGO!

Mangoes are loaded with vitamins, minerals, and antioxidants that are linked with better immunity, healthier eyes, and improved digestion. 

Because mangoes contain more sugar than many other fruits, you might want to limit them to 2 cups (about 330 grams) a day.

They are delicious on their own or added to salsa and smoothies.

FAST FOODS
Mango Salsa

🥭Use this salsa for chicken, fish, or in tacos. It also makes a tasty dip!

Mango Salsa

(Makes 3 cups) 

• 3 ripe mangoes, diced

• 1 medium red bell pepper, chopped and seeded

• ½ cup (65 grams) chopped red onion

• ¼ cup (4 grams) packed fresh cilantro leaves, chopped

• 1 jalapeño, seeded and minced

• Juice of 1 large lime

• ¼ tsp sea salt, to taste

In a medium-sized bowl, combine the mangoes, pepper, onion, cilantro, and jalapeno. Stir in the lime juice and season to taste with salt.

Let the salsa rest for at least 15 minutes before serving. Soooo good!

QUICK QUESTION
🏈 Before you read on: Who is going to win the SuperBowl?

MOTHERHOOD INSIGHTS
Balancing Work and Family

Trying to juggle work and family life is like being a supermom, isn't it? Some days it feels like you're being pulled in a million directions. It's so common to end up feeling like you're not quite nailing either role, but you know what? It's really about giving yourself a bit of grace.

First off, it's important to set realistic expectations. Some days will lean more towards work, and others will be all about family. And that's totally okay. It's not about striking a perfect balance every single day, but more about finding what works for you and your family.

Organizing your tasks can be a huge help, too. Knowing what needs your attention first, both at work and at home, can save you a lot of stress. And if you can, chat with your employer about flexible work options. Things like working from home or having flexible hours can really ease the load.

Getting everyone at home involved is also key. Sharing household tasks with your partner and kids not only lightens your load but also brings the family together. Remember, it's about quality time, not quantity. Those little moments you spend together can be so precious.

Setting boundaries is super important. When it's family time, try to step away from work. It's tough, I know, but it helps in keeping that work-life balance. And don't forget about your support network. Whether it's family, friends, or childcare, it's okay to lean on them.

Most importantly, take care of yourself. It's easy to put yourself last when you're balancing so much, but you're the heart of your family. A little bit of 'me time' goes a long way in keeping you energized and ready for whatever comes your way.

Remember, every mom's balance looks different, and that's perfectly fine. You're doing an amazing job navigating this challenging but rewarding journey of being a working mom

Top benefits of beets:

-Improves exercise endurance
-Helps maintain a healthy weight
-Helps lower blood pressure
-Great source of vitamins and minerals
-Reduces inflammation