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Lunges are one of the most effective lower-body exercises. They work our glutes and quadriceps and also engage our hamstrings. Strengthening these large muscle groups can speed up our metabolism, which is beneficial for weight loss. When excess fat is reduced from our lower body, lunges can help shape and tone our glutes and legs.

We also love the fact that lunges engage our core muscles – including our backs and abdominals. Having a strong core is essential because it eases daily activities, relieves lower back pain and improves our balance, posture, stability and athletic performance.

As runners, we are constantly looking to improve the flexibility of our hip flexors. Lunges are a great way to force our hip flexors to stretch – this can also form part of a great ‘juicy’ stretch.

A simple, functional, multi-joint exercise is a winner and can be modified for all abilities.

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We are hoping to see Peita’s beautiful face grace the pages of Working-IN more often…stay tuned!!

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Some strategies for success:

• Limit unhealthy treats to once a week or fortnight. Try to avoid cafes and shops that stock those temptations. You could change the time of day you shop or the route you take walking home with your kids.
• Prepare snacks in advance.
• Always have a bottle of water on hand and keep your family well hydrated.
• Leave your purse at home whenever possible
• To minimise pester power and filling up your trolley on less healthy foods, avoid or move quickly through those parts of the supermarket that you know are difficult.

 Snack Ideas

Perfect for when you’re stuck for ideas, these snacks are much healthier alternatives…

After school

Between getting home from school and the evening meal, it can be all too easy for kids to reach for snacks high in fat and salt. Steer them towards healthier snacking by…

• Checking the lunchbox for any uneaten food. Serve up any food that does not pose a food safety risk as an immediate post school snack.
• Laying out a platter with fresh chopped seasonal fruit, plain unsalted nuts, and chopped vegetable sticks (carrot, cucumber, capsicum, celery) with a low fat dip like hummus or tzatziki. The kids can snack on these before dinner without spoiling their appetite, as well as contributing to their 2 and 5 serves of fruit and vegies a day.
• Toast wholemeal crumpets and spread them with margarine or a Tick approved peanut butter.
• Wrap banana, ricotta and sultanas in wholemeal lavash bread.
• Dollop some low fat fruit yoghurt in a kid friendly cup, and top with a little untoasted muesli.

On the go or in the lunchbox

Pack the following in your bag or the kids’ lunchboxes…

• Individual tubs of fruit in 100% natural juice
• Tick approved cereal bars (download our Tick shopping list)
• Air popped popcorn mixed with dried fruit packed in an air-tight container
• Slice of fruit loaf spread with margarine
• Individual low fat yoghurt pots
• Boiled egg
• Bananas
• Dried fruit medley

Source: http://www.heartfoundation.org.au/healthy-eating/mums-united/articles/Pages/healthy-snack-ideas.aspx

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• 10 medjool dates, seeds removed
• 1/2 cup raisins
• 1 cup rolled oats
• 1 tablespoon cacao or cocoa or carob
• 1/2 teaspoon concentrated natural vanilla extract
• pinch of salt
• coconut for rolling in

Place the ingredients into your food processor or high speed blender. Process until the nixture sticks together, be patient, this takes a little while and the mixture will be crumbly before it all comes together. Press the mixture into balls and roll in coconut. Place in the fridge to firm up a little. Enjoy.

*if they are not coming together you can add a tablespoon of coconut cream.

Source: https://wholefoodsimply.com/school-snacks/

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And get an insight into growing up Canada-style with this quirky little afternoon bite perfect for kids – Campers in a Canoe….love it!! Thanks for sharing Alethea : )

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Enjoy the video and please visit Stay Grounded with your member card and try out these tantalising meals!

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