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Setup Sunday
A quote from the legend @JimRohn. Happiness shouldn’t be postponed. Setup this week to make it the best you can
setup #sunday #jimrohn #quote #happiness #now #1wishfit
Social Saturday
Who remembers this tv programme? It encouraged us to find something more interesting than sitting in front of a tv in the 70s and 80s. Fast forward to 2020 and with a lot more distractions such as mobile phones, laptops, electronic games. A phone/video call to someone you haven’t spoken to for a while could help with your wellbeing.
#1wishfit #social #saturday #switch #dosomething #different #instead
Thoughtful Thursday
Stop and take a minute or two and have gratitude for what you have, being able to see another day, food on the table, personal freedom whatever your grateful for should be recognised daily.
#thoughtful #thursday #1wishfit #recognise #gratitude #daily #thoughts
Studies have shown that a sense of humor can improve your mental and physical health, boost your attractiveness, and improve your leadership skills.
There are a variety of theories and styles of humor, each of which can improve your understanding of the subject.
Humor may be a critical life skill, but can it be taught?
Mark Twain said that “Humor is the great thing, the saving thing after all. The minute it crops up, all our hardnesses yield, all our irritations, and resentments flit away, and a sunny spirit takes their place.” He’s certainly not wrong. Humor may very well be the great thing. It touches upon nearly every facet of life—90% of men and 81% of women report that sense of humour is the most important quality in a partner, it’s a crucial quality for leaders, and it’s even been shown to improve cancer treatments. There’s no doubt that humor life skill that everybody needs. But how do we define humor, and can it be taught?
1wishfit #wacky #wednesday #humour

Chocolate Muffins with Hot Chocolate Custard

A very classic recipe and for those of you who don’t like chocolate there’s a lemon version as well. May we also add there’s just 215 calories.
Prep time is 10 minutes and cook in another 10.

1 tablespoon cocoa powder 
100g self raising flour
1/2 teaspoon of bicarbonate of soda
50g golden caster sugar
100ml of skimmed milk
1 egg
2 tablespoon of sunflower oil, plus a little for greasing.

For the Hot Chocolate Custard
25g Dark Chocolate 
2x 150g low fat custard

Heat the oven at 160C/fan 140C/gas 3. Brush 6 holes of a muffin tin with a drop of oil. Sieve the cocoa into a large bowl and add the rest of the dry ingredients. Stir to mix then make a well in the middle.

Beat the egg, milk and oil, pour into the well, then stir quickly to make a batter. Spoon into the muffin tin and bake for 15 minutes or risen and firm to touch. Heat the custard in the microwave according to instructions, or in a pan, then tip the chocolate and stir until smooth. Turn the puddings into bowls and pour the custard over.
#1wishfit #tasty #tuesday #recipe #muffins
Motivation Monday
If you are feeling stuck maybe take a minute or two away from distractions and think positive about your future. Go with your heart and not your head.
Today could mark the day for a fresh start!
1wishfit #mythbuster #monday #change #mindset #motivation

Setup Sunday –
So we’ve come to the end of another week and we hope that you are all staying safe and well. –
But yup. It’s that time again. –
New week, new goals
Start the week strong ?? –
setup #sunday #sundayfunday #diet #positivity #weightloss #weightlossjourney #live #love #laugh #staysafe #stayhealthy #pugsofinstagram #dogsofinstagram #1wishfit

Social Saturday
Who else has been doing this over the last few weeks? If you do make sure you double checked to have left the meeting before getting up ???

1wishfit #social #saturday #humour #precaution #zoom

How to Ensure Workout Injuries from Stopping Your Fitness Routine

One of the best ways to prevent workout injuries is to look at muscle imbalance and weakness.

We have all had injuries which can quickly derail your fitness plans, injuries like a pulled or torn ligament, sprained ankle. All can be preventable firstly by doing a solid warm up before every workout, making sure that you focus on range of motion and strengthening movements for all your joints, especially the areas prone to injury particularly knees and ankles. A good 5 to 10 minutes spent warming up lessens the risk of injury considerably.

Easing into a sweat session with the right dynamic stretches (ones with movement and not static holds), mobility exercises taking your joints through their natural range of motion) and easy cardio drills (think: jumping jacks, high knees, jumping rope and butt kicks) raises your heart rate gradually and gets your muscles, tendons and joints moving.
“Warming up gets the blood flowing, which increases your body temperature,” says Olson. Muscles that are warm and joints that aren’t stiff are ready to take on the more strenuous activity like running, lifting and jumping. Think of your muscles like rubber bands that have been in the freezer: You wouldn’t just take one out and stretch it to the limit right away. Similarly, you need to give your body time to acclimate to exercise.
Before you tackle your workout, do some dynamic exercises.

Prevent Knee Pain
Your knees are vulnerable joints, and there’s a lot that can go wrong: fractures, dislocations, torn ligaments, bursitis… the frightening list goes on. While accidents can happen to anyone, you can drastically reduce your chance of injury by stretching and strengthening the muscles that surround and support your knees.
Knee pain that’s not caused by an acute injury can usually be traced back to either muscle weakness or tightness in the quadriceps, hamstrings and calves. When one of those is too stiff, they’ll pull on the knee joint. Or, if one is weak or imbalanced, your legs may not be strong enough to support you if you twist or move the wrong way.
Or maybe you need to ward off patellofemoral syndrome, more commonly known as runners knee which can cause pain under the kneecap that worsens from running, walking down stairs or sitting with bent knees for long periods of time. It occurs when the bones in the lower leg aren’t lined up perfectly, causing an abnormal gliding between the kneecap and thigh bone. This misalignment can lead to wear and tear between the cartilage and surfaces of the bones, causing pain.
Protect yourself with these exercises to strengthen your knees.

Thoughtful Thursday
How much would or do you pay per week/month towards your health? Where does it rank on your list of priorities?
A few questions to think about. Would like some feedback on your thoughts.

1wishfit #thoughtful #thursday #health #whatsitworth #thoughts

Starting a plan is easy, staying on it becomes challenging without commitment and your reason why. Patience is also a factor in not continuing and we have heard many excuses over the years and yet they wanted a quick fix to undo the all the years of poor eating habits.

We often state that it takes 21 days to form a habit and in particular this topic its about weightloss and being healthier but what we at 1wishfit want to achieve with our clientele is a greater understanding of health, wellbeing and happiness. 1wishfit’s ultimate mission is to make as many people healthier and happy globally therefore our reach is beyond the UK.

A lot of talk globally is how can we improve our immunity and as we speak some of the fastest growing marketS is in nutritional supplements, wellness, and healthy aging. All these are services we provide.

Diet related diseases such as Type 2 diabetes, high cholesterol, high blood pressure our on the increase can all be preventable with tweaks to our lifestyle and being a little more active.

Maybe your reading this and saying I want to do something but don’t know how. A email to info@1wishfit.com the “free wellness evaluation” and how you like to be contacted and one our team will contact you to arrange a time convenient to both parties because of time differences.

One last point, the coronavirus has given us a rude awakening about how important it is to be healthy and we can if change our approach to our health we have a better fighting chance of living longer.

Look forward to hearing from you soon. Stay safe

Tasty Tuesday
A low calorie meal done in minutes and very easy to do

2 thick cod fillets approx 120g each
1 tablespoon olive oil
2 teaspoon jerk seasoning
Bunch of spring onions
326g can of sweetcorn then drained
2 tablespoon of single cream
20g finely grated Parmesan cheese
1/2 – 1 chilli, deseeded and chopped finely
1/2 bunch of coriander, chopped finely (Optional) lime wedges, to serve

Firstly heat the oven to 200C/180C fan or Gas Mark 6. Place the cod onto a baking tray and rub half the oil and the jerk seasoning then cook for 12-15 minutes until cooked through and the cod is flaking.

Secondly, place the remaining oil onto the spring onions and then place into a frying pan at a high heat for around 8-10 minutes or until soft or charred. Keep warm on a plate.

Put the corn into a saucepan with the cream and warm through for 2 minutes. Blend the corn to a semi smooth consistency. Stir through Parmesan, chilli, and half the coriander then season to taste.

Serve the cod with the spring onions and squeeze lime if using over the cod then scatter over the rest of the coriander.

1wishfit #tasty #tuesday #healthyfood #recipe #jerk #cod #creamedcorn #tasty

Who has done homeschooling? Do you now appreciate what teachers deal with on a daily basis and delivering the lessons is a very small part of a teacher’s day. So a huge ??to all the teachers out there!!
appreciation #forteachers #education #schooling #appreciation
Mythbuster Monday
We all have cravings and at times we give in to them which is ok, seriously ? but the trick is to have the willpower to start back on your clean eating forgetting why you started.
Accountability is also a reason why you don’t stick to your plan.
At 1wishfit we offer a incredible 24 hour support system online and offline support with meal plans/ideas, free exercise programs via our challenges.
We are looking for 10 new exclusive clients who are looking to drop a couple of dress/trouser sizes in 30 days. Huge discounts are available with a full money back guarantee.
DM for more details- what have you got to lose
weightlossjourney #exclusive #1wishfit #coaching #dropweight #1wishfit #accountability #challenge #dm #uk #birmingham
Social Saturday
Keep smiling even if it’s 8 weeks on lockdown. We are although one half has worked throughout ???? we just keep on smiling.
social #saturday #keepsmiling #1wishfit #f4tf #bcsfl #machinementality7

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