Oatmeal Cookie Smoothie

Oatmeal Cookie Smoothie
NUTRITION

Ingredients:

  • ¾ cup Unsweetened Almond Milk
  • ½ Frozen Banana
  • 3 tbsps Oats
  • 1 ½ tsps. Almond Butter
  • 1/8 tsp Vanilla Extract
  • ¼ tsp Cinnamon

1 serving, 5 minutes

Directions:

  1. Add all ingredients into a blender and blend until smooth. Pour into a glass and enjoy!

Notes:

  • Leftovers: Best enjoyed immediately. Refrigerate in an airtight container for up to two days.
  • No Almond Milk: Use another type of milk as oat, coconut, or dairy milk.
  • Nut-Free: Use tahini.
  • Protein Powder: Add a scoop of vanilla protein powder.

California Naan Pizza

California Naan Pizza
NUTRITION

Ingredients

  • 1 piece Naan
  • 1 tbsps Water
  • 2 cups Baby Spinach
  • 1 tbsp Tomato Sauce
  • 28 grams Mozzarella Cheese (shredded)
  • 3 tbsps Sun Dried Tomatoes (sliced)
  • ¼ cup Feta Cheese (crumbled)

1 serving, 15 minutes 

Directions

  1. Preheat the oven to 425F (220C) and line a baking sheet with parchment paper. Once preheated, put the naan on the baking sheet and bake for five minutes.
  2. Meanwhile, heat the water in a pan over medium-high heat. Cook the spinach until wilted, about one to two minutes. Pat dry and set aside.
  3. Spread the tomato sauce evenly over the naan. Top with mozzarella, sauteed spinach, sun dried tomatoes, and feta cheese. Return to the oven and bake for six to eight more minutes, or until the cheese is melted and the crust is crispy.
  4. Cut into slices and enjoy!

Notes:

  • Leftovers: Refrigerate in an airtight container for up to three days.
  • Gluten-Free: Use a cauliflower crust or brown rice tortilla instead of naan, and adjust the baking time accordingly.
  • Dairy-Free: Use vegan cheese.
  • More Flavor: Add red pepper flakes or top with chili oil.
  • Naan: One piece of naan is 3.2 oz or 90 grams.

Choose your side and workout like Adonis Creed or Damian Anderson from Creed 3

Choose your side and workout like Adonis Creed or Damian Anderson from Creed 3
FITNESS

With another installment of the Rocky franchise ready to hit the big screen on March 3, 2023, Michael B. Jordan steps into the ring for the third time as Adonis Creed and Jonathan Majors makes his debut in Creed III as Damian Anderson. The two actors are set to square off in the ring but put in a crazy amount of work in the gym to pack on the muscle for their respective rolls. 

Depending on who you are cheering on, here are the workouts that each actor did to transform themselves into the physical boxing specimens you will witness on the big screen. 

Jonathan Majors as Damian Anderson

Straight Arm Lat Pulldown

  • 3 sets
  • 10 reps

Close Grip Pullups

  • 3 sets
  • 10 to 12 reps

Leg Raises

  • 3 sets
  • 8 to 10 reps

Oblique Knee Raise

  • 3 sets
  • 8 reps

One-Arm Dumbbell Row

  • 3 sets
  • 12 reps per arm

Dumbbell Shrugs

  • 3 sets
  • 12 reps

Overhead press

  • Sets – 3
  • Reps – 10

Pullups & Chin-ups

  • Sets – 4
  • Reps – 12

Dumbbell Bench Press

  • Sets – 3
  • Reps – 12

Kettlebell goblet squats

  • Sets – 3
  • Reps – 10
  • Rest – 60 seconds

Forward Lunge

  • Sets – 3
  • Reps – 8
  • Rest – 1 minute

Hip Thrusts

  • Sets – 3
  • Reps – 10
  • Rest – 60 seconds

Michael B. Jordan as Adonis Creed

DAY I

Chest, back & arms

Incline Dumbbell Press 

  • Sets – 3
  • Reps – 12

Dumbbell Fly

  • Sets – 3
  • Reps – 12

Pushups

  • Sets – 10
  • Reps – 1-10

Dumbbell Kickback

  • Sets – 3
  • Reps – 15

Triceps Pushdown

  • Sets – 2
  • Reps – 20
  • Bench Dip
  • Sets – 10
  • Reps – 1-10

DAY II

Biceps, triceps & lats

One-Arm Dumbbell Row

  • Sets – 3
  • Reps – 12

Neutral-Grip Pulldown

  • Sets – 3
  • Reps – 12

Bent Over Row

  • Sets – 3
  • Reps – 12

Dumbbell Curl

  • Sets – 3
  • Reps – 12

Barbell Curl

  • Sets – 3
  • Reps – 12

Hammer Curl

  • Sets – 3
  • Reps – 12

DAY III

Legs + abs Circuit

Dumbbell Lunge

  • Sets – 3
  • Reps – 30 SEC. (EACH LEG)

Single-Leg Hip Extension

  • Sets – 3
  • Reps – 15 SEC. (EACH LEG)

Leg Curl

  • Sets – 3
  • Reps – 12

Romanian Deadlift

  • Sets – 3
  • Reps – 12

Squat

  • Sets – 3
  • Reps – 12

Crunch Swiss Ball

  • Sets – 3
  • Reps – 25

Leg Raise

  • Sets – 3
  • Reps – 25

Toe Touch Med. Ball

  • Sets – 3
  • Reps – 25

DAY IV

Chest, arms & abs

Sprinter Situp

  • Sets – 3
  • Reps – 25

Reverse Crunch Resistance Band

  • Sets – 3
  • Reps – 25

Dumbbell Bench Press

  • Sets – 3
  • Reps – 15

Bench Dip

  • Sets – 4
  • Reps – 20

Dumbbell Flye

  • Sets – 3
  • Reps – 25

To customize programming and help you look like your best version of Michael B. Jordan or Jonathan Majors, consult with one of our Personal Trainers in club and complete your Game Plan Session.

You can’t run from your past!

Story Credit: Men’s Health (https://www.menshealth.com/fitness/a41576163/jonathan-majors-workout/ & https://www.menshealth.com/entertainment/a41568343/jonathan-majors-creed-3-body-transformation/) Insider (https://www.insider.com/michael-b-jordan-creed-3-workout-routine-diet-trainer-2023-1) 

Train like a Warrior and Conquer your Workout to Look like the New Big Bad of the MCU

Train like a Warrior and Conquer your Workout to Look like the New Big Bad of the MCU
FITNESS

Phase 5 of the Marvel Cinematic Universe (MCU) is officially kicking off this month with the release of Ant-Man and the Wasp: Quantumania. Unlike past MCU movies where the focus is on the protagonist, this new phase will focus and build a story around the antagonist who will make Thanos (the previous MCU antagonist from phase 3) look like a piece of cake. Who is this antagonist you may ask … none other than Kang the Conqueror portrayed by Jonathan Majors.

Majors made his MCU debut as He Who Remains—a multiversal variant of Kang the Conqueror—in Loki Season 1. Fast forward to February 17th, 2023, and audiences will see the commitment Majors’ made to this role putting on 10 pounds of muscle to prepare and transform his body to look like an imposing figure.

How did he accomplish this, you may ask? By waking up at 4:30 a.m. and hitting the gym, then going back to the gym at 7 p.m. This is one of Majors’ workout routines (back focused) that got him ripped:

Straight Arm Lat Pulldown

  • 3 sets
  • 10 reps

Close Grip Pullups

  • 3 sets
  • 10 to 12 reps

Leg Raises

  • 3 sets
  • 8 to 10 reps

Oblique Knee Raise

  • 3 sets
  • 8 reps

One-Arm Dumbbell Row

  • 3 sets
  • 12 reps per arm

Dumbbell Shrugs

  • 3 sets
  • 12 reps

Overhead press

  • Sets – 3
  • Reps – 10

Pullups & Chin-ups

  • Sets – 4
  • Reps – 12

Dumbbell Bench Press

  • Sets – 3
  • Reps – 12

Kettlebell goblet squats

  • Sets – 3
  • Reps – 10
  • Rest – 60 seconds

Forward Lunge

  • Sets – 3
  • Reps – 8
  • Rest – 1 minute

Hip Thrusts

  • Sets – 3
  • Reps – 10
  • Rest – 60 seconds

To customize programming and help you look like your best version of the new big bad of the MCU, consult with one of our Personal Trainers in club and complete your Game Plan Session.

For all time, always!

Story Credit: Men’s Health (https://www.menshealth.com/fitness/a41576163/jonathan-majors-workout/ & https://www.menshealth.com/entertainment/a41576725/jonathan-majors-kang-the-conqueror-warrior-workout/)

BBQ Chicken Pizza Recipe

BBQ Chicken Pizza Recipe
NUTRITION

8 Servings / 45 minutes 

Ingredients:

  • 620 grams Pizza Dough (store bought)
  • 113 grams Chicken Breast, Cooked (shredded)
  • 1 cup Barbecue Sauce (divided)
  • 16 grams Unbleached All Purpose Flour
  • ½ cup Red Onion (sliced)
  • 99 grams Mozzarella Cheese (shredded)
  • 100 grams Cheddar Cheese (shredded)
  • 2 stalks Green Onion (chopped)

Directions:

  1. Place the dough in a large bowl and cover it with a tea towel. Leave it on counter for at least 30 minutes to rise and com to room temperature. 
  2. Preheat the oven to 500F (260C)
  3. In a small bowl, add the chicken and half of the BBQ sauce. Mix to combine.
  4. Lightly dust a clean surface on the counter with flour. Roll the dough out to approximately one inch in thickness. Transfer it to a baking sheet or pizza pan. 
  5. Spread the remaining barbecue sauce onto the dough. Add the red onion, mozzarella cheese, cheddar cheese, and barbecue chicken. Bake for 15 to 20 minutes or until the cheese has melted and the dough is browned and cooked through. 
  6. Top the pizza with green onions and cut into slices. Enjoy!

Notes:

  • Leftovers: Refrigerate in an airtight container for up to three days.
  • Serving Size: One serving is one slice.
  • Gluten-Free: Use gluten-free dough. 
  • Dairy-Free: Use dairy-free cheese.

Strawberry Basil Agua Fresca Recipe

Strawberry Basil Agua Fresca Recipe
NUTRITION

2 Servings / 5 Minutes

Ingredients:

  • 2 cups Strawberries (stems removed, plus more for garnish)
  • 2 cups Water
  • 1 Lime (juiced)
  • 1 tbps Maple Syrup
  • 2 tbsps Basil Leaves
  • 1-2 Ice Cubes

Directions:

  1. Add the strawberries, water, lime juice, maple syrup, and basil to a blender and blend until smooth.
  2. Divide the ice cubs into cups. Pour the blended beverage into cups and enjoy! 

Notes:

  • Leftovers: Refrigerate in a glass bottle or pitcher for up to three days.
  • No Maple Syrup: Use raw honey or coconut sugar.
  • Make it Sparkling: Use some sparkling water to top off your agua fresca.
  • Make it Smoother: Strain before serving.

SLEEP HYGIENE

Sleep Hygiene
WELLNESS

By Kristy Whyte, MOVATI Holistic Nutritionist (RHN) 

The body repairs and rejuvenates between the hours of 11pm and 3am. During this period, the body gets its deepest and most restorative sleep.  Ensuring that you are getting sufficient shut eye during this time frame will help you stay healthy and functioning optimally.  

Melatonin – a hormone naturally released by the pineal gland in the brain that helps to regulate your 24 hour sleep-wake cycle aka your circadian rhythm.  The release of melatonin is triggered by darkness and gradually rises signalling the body to prepare for sleep.  Once melatonin is released into the bloodstream, physiological changes occur such as decreased body temperature and respiration rate along with drowsiness.  

Melatonin production also correlates with the secretion of Human Growth Hormone that is released during sleep which affects the repair and rejuvenation of your cells and organs.  Therefore, it is essential that melatonin production is optimized if we want to maintain our youthful glow and vigour.  

Taking a melatonin supplement for a brief period to help you regulate your sleep cycle may be necessary during times of high stress when your cycle has been affected or for shift workers on their off days.  Note – this should not be used as a long term solution where your body becomes reliant upon the external source of melatonin to be able to sleep.  

Magnesium – a natural relaxant and sleep aid.  Food sources of magnesium include chlorophyll rich foods (green leafy vegetables), sea vegetables, seafood, meats, nuts, seeds, legumes (including tofu), avocado, and dried apricot.  You may also choose to supplement with magnesium glycinate.  

Looking to improve your sleep? Try some of the following strategies: 

GET TO BED. Aim to get to bed before 11am; this is the period during which the body gets the deepest and most restorative sleep. Preparing for bed at least one hour before is a good habit to create, as this will start the process of melatonin elevation, allowing the body time to unwind for sleep.  Ideally you need at least 6-8 hours of sleep each night to allow your body to fully restore.  

SHUT DOWN ELECTRONICS. Turn off all artificial lights at least 1 hour or more before you plan to go to sleep.  Artificial sources of light will negatively affect the amount of melatonin being produced.  Streetlights, televisions, phones, computers, even the small amount of light from an alarm clock can have a detrimental effect on your ability to sleep.  Use a soft lightbulb to read, relax, or meditate.  

CREATE A COMFORTABLE SLEEP ENVIRONMENT. If you want to have a good sleep, it helps to create a comfortable sleep environment. Make sure that you have a supportive mattress and fresh, comfortable bedding. Also, try to ensure that your room is not too hot or cold, minimize noise, and block out light. 

RELAX. Try doing something to relax your body and mind before going to bed. Try taking a hot bath 90 minutes before you plan to go to bed or try a relaxation exercise such as progressive muscle relaxation or calm breathing, meditation, or listening to calming music. 

HAVE A SNACK. Although a heavy meal late in the evening can disrupt sleep, a healthy light snack in the evening can improve sleep. Try eating a piece of cheese and a few crackers, turkey slices, or an apple and natural peanut butter.  A little bit of healthy fat will have a calming effect on your brain and body.  Avoid heavy, spicy, or sugary foods. 

GET PHYSICAL. People who exercise tend to have more restful sleep. Exercising for at least 30 minutes three to four times a week can improve your sleep. So, get moving! Go for a walk or a run.  Keep in mind however that exercising less than two hours before bedtime can interfere with sleep. 

GET SOME NATURAL LIGHT. Try to spend some time outdoors or in natural light every day. Getting some sunlight early in the day can be helpful for setting your body’s natural wake and sleep cycle

CREATE A BEDTIME ROUTINE. Having a bedtime routine cues your body that it’s time to sleep. So, establish a set routine that you follow every night. For example, have a hot bath, put on your pajamas, brush your teeth, and then listen to soft music and read on the couch until you start to feel sleepy and then go to bed. 

ESTABLISH A WAKE-UP TIME. Try waking up at the same time every day (even on weekends) no matter how well or how poorly you have slept. This way your body will begin to get used to a regular sleep rhythm. 

JUST FOR SLEEPING. Your bed should be used strictly for sleeping (sex is the only exception and can help you sleep like a baby!). Try to avoid reading, watching television, working, or studying in bed, these activities keep your mind active, which gets in the way of sleep. 

GET OUT OF BED. If you can’t fall asleep after 20 to 30 minutes, get out of bed and do something boring (e.g., read the manual on how to program your clock radio, or try relaxing (e.g., meditate, listen to calm music, have a warm herbal tea). When you start to feel sleepy, try going back to bed. This strategy can feel like you are making things worse, but if you stick with it, it can really help. 

PUT YOUR WORRIES BEHIND YOU. Leave your worries about work, school, health, relationships, etc. out of the bedroom. Try scheduling a “worry time” earlier in the evening to deal with your stressors. If you wake up in the middle of the night worrying, try writing down your worries and tell yourself that you will address them in the morning. Worrying about not sleeping doesn’t help – it just makes it more likely that you won’t sleep. Let go of your belief that you have to get eight hours of sleep, or you can’t function. Stop looking at the clock and stop trying to make yourself fall sleep. It will happen when it happens. 

AVOID CAFFEINE AND ALCOHOL.  Avoid consuming caffeine at least six hours before bedtime. This includes coffee, some teas, soft drinks, and chocolate. Caffeine is a stimulant, and it can keep you awake.  Although you may think that alcohol will help you fall asleep, it interferes with sleep later in the evening as your blood glucose levels drop.  Try to avoid consuming alcohol at least four hours before bed. 

Interested in learning more about how to optimize your sleep and nutrition? Speak with your MOVATI Holistic Nutritionist today and schedule a complimentary 30min coaching call. Email Kristy Whyte for more information – kwhyte@movatiprod.redpiston.com 

Pina Colada Frozen Yogurt Recipe

Pina Colada Frozen Yogurt Recipe
NUTRITION

2 Servings / 5 Minutes 

Ingredients:

  • 1 Banana (sliced and frozen)
  • 1 cup Pineapple (cut into chunks and frozen)
  • ¼ cup Canned Coconut Milk

Directions: 

  1. Add all ingredients to food processor and blend. Occasionally scrape down the slides and continue to blend until smooth (approximately 3 minutes).
  2. Scoop into a bowl and enjoy immediately as soft serve or for firmer ice cream, place in an airtight, freezer-safe container and freeze for at least 1 hour before scooping.

Notes: 

It’s 5 O’Clock Somewhere: Add rum.

SHAKES AT YOUR MOVATI CAFÉ

Mango Madness Shake
NUTRITION

For the month of January, your MOVATI Café is offering MANGO MADNESS & SUNRISE SHAKES! 

Take a sip of these delicious and refreshing protein shakes before or after your workout. They are also fully loaded immunity boosters!

Here is how our MANGO MADNESS SHAKE is made:

  • 9oz Tropical Juice
  • Vanilla Protein
  • 2 Scoops Mango
  • Froyo 

Sunrise Shake

Here is how our SUNRISE SHAKE is made:

  • 9oz Orange Juice
  • Vanilla Protein
  • Strawberry
  • Banana
  • Mango

Get ready to be refreshed! We hope you enjoy our January featured shakes. We look forward to seeing you at the Café.

CHOCOLATE PEANUT BUTTER OVERNIGHT N’OATS

CHOCOLATE PEANUT BUTTER OVERNIGHT N’OATS
NUTRITION

1 serving, 3 hours

Ingredients:

  • 1 cup Unsweetened Almond Milk
  • 2 tbsps All Natural Peanut Butter
  • 2 tbsps Cocoa Powder
  • ½ tsp Stevia Powder (or to taste)
  • 3 tbsps Chia Seeds
  • 1 ½ tbsps Ground Flax Seed
  • 1 ½ tbsps. Unsweetened Shredded Coconut (plus more for topping)

Directions:

  1. Add all ingredients to a jar and shake well until combined. Refrigerate overnight or for at least three hours until all liquid is absorbed.
  2. Stir well before serving. Enjoy!

Notes:

Leftovers: Refrigerate in an airtight container for up to three days.

Nut Free: Use oat milk instead of almond milk and sunflower seed butter instead of peanut butter.

Additional Toppings: Cacao nibs, chopped peanuts, chopped strawberries, and/or sea salt.

No Stevia Powder: Use liquid stevia, monk fruit sweetener drops, or liquid sweetener of choice to taste.