Motivation is Major - it's hard to stay persistant when your workout routine has fallen flat. Here are some tips on how to spice up your routine to motivate you while exercising. 

Pick a Playlist - Listening to your favorite songs not only releases dopamine chemicals in your brain, making you happy, but also distracts your body from the strenuousness of exercising, allowing you to workout harder and longer than without music.

Find a Friend - Some people find it better to workout alone, but for those who need someone to hold them accountable and encourage them, a partner is a great idea. Find someone who is at relatively the same level of skill as you and work towards your goals together. Someone who won't make you feel intimidated, but not someone you feel like your dragging through the mud during a workout. 

Switch it up - If your normal routine is a kick-boxing class, try yoga. If you're used to doing the same machines in the gym, venture to the other side of the gym. Switching up your routine will not only spice up your workout and change things up but it'll help you to get a more holistic exercise experience regularly. 

Practice Mindfulness

Mindfulness is the art of being in the here and now. We experience stress when we are in the future or in the past. If we are stuck in the future, we create feelings of worry and anxiousness about what might or might not happen. If we are stuck in the past, we develop feelings of shame or guilt because we tend to think about what we could’ve, should’ve, or would've done.

Mindfulness is when we focus on the here and now and it is where peace lives.

The foundation for the practice of mindfulness is meditation. Try meditating for 15 minutes per day.

Meditation tip: Check into all 5 of your senses. Observe the room around you and notice the smell of the room you are in. What are the sounds coming from inside and outside of the room your in? What do you taste? Finally, observe touch—how your clothes feel on your body; how your breath feels cool on the inhale and warm on the exhale. Checking into your 5 senses helps you to stay in the moment and not worry about the future or have regrets about the past.

If you need help or support, consider one of our mindfulness wellness plans to aid you in this process.

DAY 5

A man who dares to waste one hour of time has not discovered the value of life. 

~Charles Darwin 

Breakfast: Frittata with Spinach, Zucchini,

Onion, and Fresh Herbs

Snack: A quarter cup of sunflower seeds

(raw, organic if possible)

Lunch: Dr. Hyman’s UltraBroth Soup

Snack: Cut-up vegetables with hummus,

tahini, almond butter, or tapenade

Dinner: Miso-Glazed Salmon with Cilantro

Cauliflower "Rice"

Breakfast

Frittata with Spinach, Zucchini, Onion, and Fresh Herbs

Prep Time: 20 minutes | Cook TIme: 10 minutes | Serves: 4

What you will need:

1 large mixing bowl

1 oven-safe skillet

Ingredients:

1 tablespoon extra virgin olive oil

½ medium onion, sliced thinly

1 zucchini, cut in half, length-wise, then cut thinly into half moons

3 cups of spinach, washed, stalks removed, patted dry and chopped roughly

¼ cup fresh herbs (parsley, rosemary, and thyme), chopped finely

½ teaspoon black pepper

8 eggs, broken and whisked with about 1 tablespoon water

1 avocado, sliced

Instructions:

1. Preheat oven to 400 degrees.

2. Heat a medium-sized skillet on medium heat. Add the oil, heat, then lower the heat.

3. Add the onion and saute for a few minutes until translucent. Add the zucchini and cook for 2 minutes. Add the spinach and allow to soften, then toss in the herbs, salt, and pepper. Stir to combine.

4. Add in egg mixture and with a rubber spatula, go around the edge and allow some of the soft egg mixture to cook.

5. Place in the oven for about 5-7 minutes until set.

6. Cut into 4 pieces and serve with salad greens and some sliced avocado. 

Serving suggestion:

To make it a meal, enjoy with a cup of soup from the 10-Day Detox Diet recipes.

Nutritional analysis per serving (1 slice): calories 274 fat 22g, saturated fat 4g, cholesterol 327mg, fiber 5g, protein 14g, carbohydrates 5g, sodium 442mg

Lunch

Dr. Hyman's Ultrabroth Soup

Prep Time: 30 minutes | Cook TIme: 60 minutes | Serves: 4

Ingredients:

For Broth (For every three quarts of water, add):

1 large onion, chopped

2 carrots, sliced

1 cup of daikon or white radish root and tops (ideal, but optional)

1 cup of winter squash cut into large cubes

1 cup of root vegetables: turnips, parsnips, and rutabagas for sweetness

2 sups of chopped greens: kale, parsley, beet greens, collard greens, chard, dandelion, cilantro, or other greens

2 celery stalks

½ cup of seaweed: nori, dulse, wakame, kelp, or kombu

½ cup of cabbage

4½-inch slices of fresh ginger

2 cloves of whole garlic (not chopped or crushed)

Sea salt, for taste

1 cup of fresh or dried shitake or maitake mushrooms (if available)

For soup

2 cups non-starchy vegetables, steamed

4 ounces cooked chicken breast, shredded

1 tablespoon extra virgin olive oil

1 tablespoon gluten-free miso paste (optional)

Instructions:

Make the Broth

1. Add all the ingredients at once and place on a low boil for approximately 60 minutes. It may take a little longer. Simply continue to boil and taste.

2. Cool, strain (throw out the cooked vegetables), and store in a large, tightly-sealed glass container in the fridge.

Make the Soup

1. Add 3 cups of broth, steamed vegetables, chicken, and olive oil to a soup bowl. For added flavor, add miso paste, and stir until combined.

Nutritional analysis per serving (3 cups broth with 2 cups steamed vegetables, 4 ounces chicken): calories 381, fat 23g, saturated fat 5g, cholesterol 71mg, fiber 3g, protein 24g, carbohydrates 25g, sodium 155mg

Dinner

Miso-Glazed Salmon with Cilantro Cauliflower "Rice"

Prep Time: 15 minutes | Cook Time: 25 minutes | Serves: 4 

Ingredients:

2 tablespoons white gluten-free miso paste

1 tablespoon, plus 1 teaspoon fresh ginger, grated

2 teaspoons brown rice vinegar, divided

1 teaspoon red pepper flakes

16 ounces wild salmon

1 tablespoon grape seed oil

1 head cauliflower

2 teaspoons tamari

2 cloves garlic, minced

3 tablespoons cilantro, chopped

1 tablespoon sesame seeds

½ avocado, sliced 8 ways

Instructions:

1. Place oven rack in center and preheat oven to 425 degrees.

2. Whisk miso, 1 tablespoon ginger, 1 tablespoon vinegar and 1 teaspoon sesame oil. Mix in red pepper flakes.

3. Place salmon, skin–side down on a parchment-lined baking sheet. Spread miso glaze over salmon and coat thoroughly.

4. Roast for about 20 minutes or until fish flakes out ( or internal temperature reaches 140 degrees).

5. While fish cooks, grate cauliflower into "rice."

6. Heat oil over medium-high heat. Add cauliflower and cook about 1 minute. In the tamari, stir the remaining giniger, vinegar, and sesame oil, and cook for another 2 minutes. Stir in garlic and cook for another minute.

7. Turn heat off and mix in 2 tablespoon cilantro.

8. Please a cup of "rice" on 4 places. Serve salmon over rice.

9. Garnish with sesame seeds and avocado slices. 

Nutritional analysis per serving (about 1 cup “rice,” 4 ounces salmon): calories 336, fat 21g, saturated fat 3g, cholesterol 80mg, fiber 4g, protein 29g, carbohydrates 9g, sodium 811mg

Self-Dialogue

Stray away from negative self-dialogue. The words "always" and "never" are often used by people when arguing in order to demonstrate the validity of their argument. One of the best pieces of advice is to not use those words when communicating with your significant other. The same is true for YOU! When dialoguing internally, do not use "always" or "never". These words create pressure, and a negative self-image. For example, if you say "I will NEVER eat fast food again" and you slip up once, you ultimately experience feelings of failure. Stray away from such absolute words and leave room for grace!