Tomorrow You - New Year Edition

Tomorrow You - New Year Edition

Welcome to the last edition of Tomorrow You in 2023! Here, I look at the future... What does 2024 have in store for us in terms of health, fitness, wellbeing and the like. I share a fantastic recipe to get use up turkey leftovers, a brilliant workout for small spaces (ideal if you're back travelling with work in the NY) and my top tip for wellbeing in the coming year - Enjoy!

What I Read This Week

Read a fascinating article this week in Mens Health online about fitness trends for 2024. I'll share the first 5 with you, for the full article read here.

  1. Mobility and flexibility will get even bigger - With WFH and more sedentary lifestyles becoming the norm, people are really waking up to the fact that restricted movement is impinging other aspects of our lives. Expect to see more about 'recovery for performance' as it is called - Basically, getting more from your gym or running sessions by recovering better.
  2. Experience-led athleisure shopping - Have you noticed that sportswear brands are starting to turn their outlets into gyms and studios? Gymshark's flagship store on Regent Street is basically staffed by personal trainers and Under Armour’s latest UK shop houses a performance centre for shoppers to undertake next-level coaching and physiological assessments. There are more brands gearing up for this type of approach in 2024 and I for one welcome it!
  3. Fitness vay-cay - More and more of us are choosing hotels based on their wellness amenities. No longer content with beach massages, hotels are taking note and offering a variety of wellness solutions to upgrade your physical wellbeing.
  4. Brain wellness - Adding another step to your self-care routine, in 2024 our shelves will be increasingly stacked with pills and potions designed to boost our brains. With hi-tech devices claiming to enable the quantification and enhancement of brain function at home (Sens.ai has just launched in the UK), we could soon see training programmes that are aimed at reshaping brainwaves, not just bodies.
  5. Alcohol alternatives - Packed with nootropics and adaptogens that claim to boost mood and focus, much-hyped US drinks brand Three Spirit has recently landed in the UK. Meanwhile, London’s new booze-free beverage store Club Soda stocks everything from non-alcoholic spirits such as Sentia – featuring GABA, a chemical that targets the brain receptors responsible for sociability – to mildly caffeinated social elixirs evoking the same euphoria as that first cocktail. People are certainly open to the highs of alcohol without the lows of hangovers - Is this the start?

Quote of the Week

I read a variation on this over the last week, but thought I would adapt for my own needs, given time of year:-

You don't miss your goals because of what happens between Christmas and New Year. You miss them because of what happens between New Year and Christmas.

I love this and its absolutely true. Build your good habits, be consistent for the other 51 weeks and that last week will not matter.

Health

I touched on a new YouGov Survey yesterday in my post around goal setting. More on that survey today, of the top 5 NY resolutions set for 2024, 3 were physical wellbeing related... With 'Doing more exercise/improving fitness' being the top one. 56% of respondents stating this was one of their resolutions.

Interestingly, in at number 5 was 'spending less time on social media'... If only there was a way to encourage people to spend less time looking at their phone. Ideas, anyone? For more on the survey, check this out.

Fitness

Back into the office in January? Staying over again in hotels? Not to worry, I got you! Check out this little workout I put together just for you. 10 exercises, done in a TABATA style (20 seconds work, 10 seconds rest) for 3-5 rounds. You will work off that cheese board in no time! Check it out here.

Nutrition

Making the most of your turkey leftovers is not only a great way to minimise food waste but also an opportunity to create a delicious and healthy dish. Let's whip up a Turkey and Quinoa Stuffed Bell Pepper recipe:

Ingredients:

  • 4 large peppers (any colour)
  • 500g cooked turkey, shredded
  • 250g cooked quinoa
  • 250g black beans, drained and rinsed
  • 250g corn kernels (fresh, frozen, or canned)
  • 250g cherry tomatoes, diced
  • 125g cup red onion, finely chopped
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon chilli powder
  • Salt and pepper to taste
  • 250g grated cheese (cheddar or Mexican blend)
  • Fresh coriander or parsley for garnish
  • Olive oil

Instructions:

Preheat your oven to 375°F (190°C).

Prepare the Bell Peppers: Cut the tops off the bell peppers and remove the seeds and membranes. Lightly brush the outside of the peppers with olive oil. Place them in a baking dish, cut side up.

Prepare the Filling: In a large mixing bowl, combine the shredded turkey, cooked quinoa, black beans, corn, cherry tomatoes, red onion, minced garlic, cumin, chilli powder, salt, and pepper. Mix well until all ingredients are evenly combined.

Stuff the Peppers: Spoon the turkey and quinoa mixture into each bell pepper until they are generously filled. Press down gently to pack the filling. Sprinkle the grated cheese over the top of each stuffed pepper.

Bake: Cover the baking dish with aluminium foil and bake in the preheated oven for approximately 25-30 minutes or until the peppers are tender.

Optional: If you like a golden-brown cheesy crust, you can remove the foil and broil the stuffed peppers for an additional 2-3 minutes, keeping a close eye to prevent burning.

Garnish and Serve: Remove from the oven, garnish with fresh coriander or parsley, and serve hot.

This recipe not only utilises leftover turkey but also incorporates quinoa and a variety of colourful vegetables, providing a well-balanced and nutritious meal. Feel free to customise the recipe with your favourite herbs, spices, or additional vegetables. Enjoy your healthy and delicious turkey leftovers!

Wellbeing

As we step into 2024, my top wellbeing tip for you is to prioritise the practice of mindfulness in your daily life. Mindfulness is not just a trendy buzzword; it's a powerful tool that can positively impact your mental and emotional wellbeing.

Here's why and how you can integrate mindfulness into your routine for a healthier and more fulfilling year:

Why Mindfulness Matters:

Stress Reduction: Mindfulness has been shown to reduce stress by promoting a non-judgmental awareness of the present moment. By focusing on the here and now, you can alleviate the mental strain that often accompanies worries about the future or regrets about the past.

Enhanced Emotional Wellbeing: Mindfulness encourages an open and accepting approach to your thoughts and feelings. This can lead to improved emotional regulation, helping you navigate challenges with greater resilience and a more positive mindset.

Improved Concentration: In a world filled with distractions, cultivating mindfulness can enhance your ability to concentrate and stay focused on the task at hand. This can contribute to increased productivity and a sense of accomplishment.

Better Sleep Quality: Mindfulness practices, such as meditation or deep breathing exercises, can be effective in promoting relaxation, making it easier to unwind and enjoy restful sleep.

How to Incorporate Mindfulness:

Start Small: You don't need to commit to lengthy meditation sessions. Begin with short mindfulness exercises, such as taking a few minutes to focus on your breath or engaging in a brief body scan.

Mindful Moments: Infuse mindfulness into your daily activities. Whether it's savouring a cup of tea, going for a walk, or eating a meal, try to fully engage your senses in the present moment.

Use Mindfulness Apps: Consider using mindfulness apps that offer guided meditations and exercises. These can provide structure and support as you develop your mindfulness practice.

Mindful Breathing: Practice conscious breathing throughout the day. Take a few moments to inhale deeply, hold, and exhale slowly. This simple exercise can have a calming effect on your nervous system.

Stay Consistent: Like any habit, mindfulness becomes more impactful with regular practice. Consistency is key, so aim to incorporate mindful moments into your routine daily.

Remember, wellbeing is a journey, not a destination. By embracing mindfulness, you equip yourself with a valuable tool to navigate the complexities of life with greater ease and resilience. Here's to a mindful and fulfilling 2024!

In Closing...

I'm really excited about what 2024 could hold for us all and it seems that wellbeing is more and more front and centre, which is really important with everyone's busy lives. Reflection is another great pillar of wellbeing and I will take some time in coming newsletters to think about what 2023 meant, but for now, think positive thoughts! 2024 is just around the corner and it is beckoning you... Puff your chest out, stride forwards and grasp the opportunities it presents! Stay Zen and go well! ????????♀???♀?????♂???????

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