Recovery:

STRETCH:

For the upper body, try the crescent moon yoga stretch and hold on each side twice for 60 seconds. (Legs together, Arms clasped straight above your head and lean right and then left, making a crescent shape with your body)

STRETCH:

For the lower body (specifically calves), simply extend your legs out in front of you and touch your toes. Hold for 30 seconds and repeat as many times as needed.

FOOD: What are you eating? There are a lot of great options to chose from during January and February that will help you stay healthy during these cold months.

5 Benefits of Eating Seasonally

1. More flavor. An August tomato tastes juicier than one grown in the off-season (and trucked in from several states away).

2. Healthier ingredients. Shopping at your weekly market means the food was likely harvested that morning (or the day before). Fresh produce also contains remnants of soil that harbor good bacteria, which may support better gut health.

3. Support local economies. When you shop local, you contribute to the bottom line of local businesses and help keep your dollars in the community where you live.

4. Curb emissions. By eating locally, you may reduce the carbon footprint of your food by up to 7 percent. A 1994 study introduced the concept of “food miles” the distance food travels before being consumed. Distance is just one factor when it comes to a food’s carbon footprint: Storing food consumes electricity, and growing ingredients in non -native climates can use up more fertilizer, which produces C02 gasses.

5. Save money . In -season ingredients from local purveyors are often lower in price because when there’s an abundance of a single ingredient, prices go down. (Thank you, supply and demand.)

Here’s What’s In Season:

Citrus! Eat it any time of day. Try incorporating it into your recipes and marinades

Sweet Potatoes! Besides being delicious, they are rich in Vitamin A, which is retinol; important for vision, growth and immunity

Beets! Beautiful and delicious! They are a great addition to any salad or roasted with a little olive oil.

Cabbage! Another versatile food that is delicious, high in fiber and vitamins!

HYDRATE!

I can’t say enough about WATER. Always remember to hydrate. However many glasses (or bottles) of water you drink per day, try to DOUBLE it.

Benefits:

• Relieves fatigue . Did you know that your blood volume level drops if you have an inadequate amount of water in your body? This may be the reason for any fatigue you may feel throughout the day.

• Helps with headaches and migraines. Many headaches and migraines are due to dehydration.

• Encourages weight loss. Sometimes you’re not really hungry…you’re thirsty. Try drinking a glass (or 2!) of water before a meal.

• Flushes toxins. Flushing out the toxins is healthy for your internal organs. Bonus: healthier, younger looking skin!

I hope everyone is eager and ready to accept this challenge. It will make such a difference in your health, and you will actually see the physical change in your body! I can’t wait to hear how everyone is doing! Take before and after pictures. You will be amazed at what you can accomplish! I’m rooting for you, Sorors!

LET’S DO THIS!

Reach out and send me an email at ceswhite@gmail.com about your progress and tell me what you’re jamming to while you workout! YOU GOT THIS!

“Even when you don’t feel like doing it, do it anyway!”

– me (Soror Crystal)

From Soror Jatrice :

A fabulous opera singer from the Metropolitan Opera in New York City, Aundi Marie Moore, will sing spirituals and Broadway Show tunes at a National Chamber Ensemble concert at 7:30 pm on Saturday, February 11th.

Aundi Marie Moore is a versatile singer with a dazzling stage presence. The program is a tribute to love and music. She will perform selections from African American composers. Aundi is from Chesapeake, Virginia and she graduated from George Mason University and received a masters in music from University of Michigan.

Please join me in supporting this phenomenal young vibrant African American artist on February 11th. It will take place at Gunston Hall in Theater 1. Gunston Hall is in Arlington off of Arlington Ridge Road. There is plenty of free parking. The tickets are only $38.00.

I am honored to serve a host for this spectacular evening.

More

on AUNDI MARIE MOORE – (Soprano Soloist) has performed in opera houses from Washington, DC to Italy. A native of Chesapeake, Virginia, Ms. Moore is considered one of America’s leading young sopranos. Last season she appeared in the Metropolitan Opera’s new production of ‘Porgy and Bess’ as Strawberry Woman. She has won numerous awards and honors including The American Prize in Voice. Next month she will be a recipient of the Sphinx Medal of Excellence; the highest honor bestowed by the Sphinx Organization recognizing extraordinary classical Black and Latinx musicians. Aundi Marie Moore received her bachelor’s degree in music from George Mason University and a Master of Music from the University of Michigan.