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    What is Intuitive Exercise?

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    No, you don’t have to love running to exercise well.

    By now, you may have heard about intuitive eating but are you familiar with intuitive exercise? Similar to our food choices, the movement we decide to do can oftentimes be influenced by what others are telling us we should do. Particularly with exercise, there’s so much messaging around weight loss and sculpting the perfect body. This can get in the way of figuring out what type of movement you actually enjoy and will be able to sustain long-term.

    What Is Intuitive Exercise?

    Intuitive exercise is engaging in movement that is guided by how you’re feeling and what you enjoy doing. There are no #fitspo goals and you get to decide what works best for you, taking into account unique factors like medical history, physical limitations, mood and motivation. Instead of obsessing about losing weight, the focus shifts to what your needs are and what benefits you’re experiencing when moving your body. Perhaps you had the intention to do a 30-minute circuit workout but you woke up feeling physically fatigued or emotionally drained. With intuitive exercise, instead of forcing a workout, you can consider if something more restorative is a better fit that day like yoga or walking. You could also decide that it’s best to skip the workout entirely and catch up on rest. There are no hard rules to follow.

    Benefits of Exercise

    The physical and mental benefits of movement are vast and well-established by research. Studies have shown improved thinking and cognition for children who engage in physical activity and a reduction in risk for depression and anxiety for adults. Physical activity can also help reduce your risk for chronic conditions like heart disease, type 2 diabetes and some cancers. Doing cardio and resistance exercise can slow the loss of bone density that comes with age and can also reduce the risk of falling and injuries from falls. It helps to maintain muscle mass and strength, which is especially important as we get older. Needless to say, movement has innumerable benefits for all age groups and the key is finding the type of movement you love doing!

    How to Incorporate More Exercise Into Your Routine

    If you’re not used to exercising regularly, at first it may be a challenge figuring out how much movement to do while also keeping in mind the concepts of intuitive exercise. If you’re unsure what you like, a good first step is trying out different things! The internet gives us access to an infinite amount of options that you can do from the comfort of your home. Go walking, dance at home, ride your bike, get some light weights and see how that feels. Trying different routines will help you narrow down what types of activities you’re into. Keep in mind that it should feel good to do these activities. If it doesn’t, then that’s totally okay. I can’t tell you how many workouts I’ve forced myself to do for the sake of doing them and looking back, I wish I would have stuck with what I knew I enjoyed. The DHHS recommendations are 30 minutes of moderate exercise per day most days out of the week. You can decide how you want to do this, whether it’s in 2, 15 minute sessions or having longer sessions less days during the week. It’s also recommended we get a mix of cardio and strength training, which is why it’s important to mix it up and do different types of movement.

    And Don’t Forget Rest Days

    Giving your body time to rest and recover from movement is equally important, especially after doing strength training activities. Give your muscles a change to repair themselves and also recover from potential soreness.

    Head on over to FOOD NETWORK to read the full article! What is Intuitive Exercise?

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    Crispy on the outside, oozy on the inside, we are Crispy on the outside, oozy on the inside, we are using @cabotcheese seriously sharp cheddar to make these bolitas de yuca for your superbowl turn up! A mouthwatering Dominican appetizer made with my favorite root vegetable, these bolitas feed a crowd and pair perfectly with Cabot cheddar, which is naturally aged and 100% lactose free. See below for the full recipe! #cabotcreamery 

Ingredients 
🧀 1 pound yuca, peeled and chopped into small chunks 
Salt
🧀1 tablespoon butter 
🧀1/2 jalapeño, seeded and finely chopped 
🧀1/4 teaspoon of garlic
🧀1/4 teaspoon of paprika 
🧀4 ounces of Cabot Seriously Sharp Cheddar Cheese, cut into small 1/2” chunks 

Directions:
🧀Preheat the oven to 450F.
🧀Bring a medium pot of salted water to boil and add the yuca. Boil for 30 minutes or until tender. Drain the yuca, remove all of the fibrous stems and add to a medium sized bowl. 
🧀Mash the yuca well with butter, jalapeño and spices until completely smooth. Adjust for salt and set aside until cooled. 
🧀Grab about 1 1/2 tablespoons of the yuca mix, put the cheddar cheese in the center and roll it up into a ball. Repeat for the remaining yuca and cheese. 
🧀Add the yuca balls onto a parchment paper lined baking sheet OR air fryer and spray with oil. Bake for 25 minutes (or air fry for 10-12 minutes) until crispy and browned on the outside. Enjoy on their own or with your favorite sauce! 

TIPS: 
👉🏽If the balls are extra sticky, wash and dry your hands throughout the rolling process - this will help. 
👉🏽If your yuca mash is bulky, add a little bit of water while mashing to make it smoother.
    Ya’ll, let’s normalize checking in on people w Ya’ll, let’s normalize checking in on people when we see them versus commenting on their bodies. It’s just not it. Over the holidays, I had to check several family members about this. For many including myself, it’s awkward, uncomfortable and even if well-intentioned, it can be triggering for people. And you just never know what’s going on (maybe they’re sick, maybe they’re on medication, maybe they’re pregnant and don’t want you in their business)

What are some other ones you’ve been told? The latest on my roster has been “damn that ass is fat” 🤣 (can’t make this up)
    NEW MONTH, NEW SERIES. This time we’re talking a NEW MONTH, NEW SERIES. This time we’re talking about relationships. Do you ever wonder what science has to say about maintaining a fulfilling long-term relationship? Today on the podcast, we interviewed acclaimed relationship scientist, #tytashiro. His book, The Science of Happily Ever After, shows how our decision-making abilities falter when choosing mates and how insights from social science can help us make smarter decisions. 

You don’t want to miss an episode of our dating and relationships series! We are going to speak to everyone from @tenneshawood the founder of the first ever matchmaking firm dedicated to black professionals, to @loganury the author of How Not to Die Alone & director of relationship science at the dating app Hinge. And of course we can’t talk about relationships without talking about divorce, so we will interview @chautethompson, a counselor who helps couples and families grow healthier relationships.

What we cover:
What “happily ever after” really means
Why we only get 3 wishes for an idea partner
Why most people wish for the wrong things
Why the seeds of marital conflict can be traced back to your first dates
How to improve the quality of your existing relationship
Why is it so hard to date these days?
What is wrong with online dating?
What is the best age to get married?
What is the worst age to get married?
How to swipe smarter on dating apps.
What traits make a great life partner?
What is the number 1 trait to have in a satisfying relationship?
Is being “nice” a bad thing in relationships?
What is a novelty seeker and why could that be a dealbreaking trait?
3 things to look for successful online dating (hint: it’s not compatible zodiac signs).
Does wealth really matter in relationships?
Are soulmates real?
What does it take to make relationships work?
Should you feel a spark when dating?
1 thing you can do NOW to improve your relationship.

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