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This week we are delving into the topic of strength training. Today we'll look at why it's important and how many sessions you need in order to support your body to build and maintain muscle. Strength training is important for women because it: - Improves muscle mass - Supports metabolism  - Increases bone density  - Burns calories  - Improves sleep - More resilient to injury - Improves confidence It's recommended that women lift 2+ times a week. If you can incorporate more than twice a week that's excellent, but for most women starting resistance training 2x a week is a great place to begin.

Below is a photo of bone density at varying stages. The far left shows a healthy bone. It's structure is dense and compact, the far right however, is a photo of a brittle and weak bone. The term osteopenia is the loss of bone density over the years, and without proper care, many women face the risk of developing this disease which can lead to fractures in later years. Strength training helps to build strong bones that aid in increasing or maintaining bone density. If you had to guess, which stage do you think your bone density would be? 1(far left), 2, 3, or 4(far right), let us know in the comments!

This is a great fiber recipe that will leave you feeling satisfied and energized. Chicken - 2 chicken breasts (or 1 lb chicken thighs), cubed - 1 tbsp olive oil - 1 tsp chili powder - ½ tsp cumin - ½ tsp paprika - ½ tsp garlic powder - Salt & pepper Salad Base - 1 cup black beans (drained & rinsed) - 1 cup corn (fresh, frozen, or canned) - 1 small red onion - 1 cup diced cucumber - 2–3 tbsp chopped cilantro Creamy Sauce - ¼ cup mayo (or Greek yogurt for a lighter option) - 1–2 tbsp lime juice - ½ tsp chili powder - ¼ tsp garlic powder - Salt to taste - Optional: splash of hot sauce 1. Toss chicken with oil and spices. Cook in a skillet over medium-high heat until golden and seared on the outside. 2. In a large bowl, combine black beans, onion, corn, cucumber, and cilantro. Add cooked chicken on top. 3. Make the sauce by whisking everything together until smooth. 4. Drizzle sauce generously over the bowl. Add extra cilantro or lime if you prefer. **Optional Upgrades (if you want to elevate it slightly) -Add avocado for healthy fat or jalapeño for some heat -Serve over rice or quinoa for added body

Add +10g of fiber/day this weekend Simple Swaps: White Bread ➡️ Whole Grain Add berries to your breakfast Add beans to a meal And if you've already started to up your fiber, let us know if you've noticed any changes!