Bstrong Body Boutique

💪🥇WEEKEND WORKOUT BONUS!

This one is all about giving 2023 a sweaty welcome.

Have fun. 💪

🔑THURSDAY TIP TO STAY MOTIVATED

💪Motivation is like your muscles — it requires regular exercise!

Here’s a way to flex your motivation “muscles”: Make it a point to regularly think about WHY you’re working toward your goals.

What are the REAL reasons it matters to you? These reasons will help build a strong base of motivation that will grow over time!

What’s one of your biggest motivators right now? ⬇️

Mango Salsa
🥭Use this salsa for chicken, fish, or in tacos. It also makes a tasty dip!

Mango Salsa
(Makes 3 cups)

3 ripe mangoes, diced
1 medium red bell pepper, chopped and seeded
½ cup (65 grams) chopped red onion
¼ cup (4 grams) packed fresh cilantro leaves, chopped
1 jalapeño, seeded and minced
Juice of 1 large lime
¼ tsp sea salt, to taste

In a medium-sized bowl, combine the mangoes, pepper, onion, cilantro, and jalapeno. Stir in the lime juice and season to taste with salt.

Let the salsa rest for at least 15 minutes before serving. Soooo good!

Do you know what fruit is the most commonly eaten in the world?

(This one surprised me.)

🥭MANGO!

Mangoes are loaded with vitamins, minerals, and antioxidants that are linked with better immunity, healthier eyes, and improved digestion.

Because mangoes contain more sugar than many other fruits, you might want to limit them to 2 cups (about 330 grams) a day.

They are delicious on their own or added to salsa and smoothies.

What’s your favorite food (or drink!) with mango in it? 👇

REFERENCE:
www.healthline.com/nutrition/mango
www.factsjustforkids.com/food-facts/mango-facts-for-kids

🔥 **WEEKLY CHALLENGE!** 🔥

This month, we’ve already:
✅ Set a 2025 theme
✅ Chosen a big goal
✅ Taken action steps

Now, it’s time to go even deeper.

**Ask yourself: WHY does this matter?** 🧐

**YOUR CHALLENGE:** Take a moment to reflect on the deeper meaning behind your theme and goal.

Is it to prove something to yourself?
To be a healthier role model for your family?
To check something life-changing off your bucket list?
Or something entirely unique to you?

Your WHY should spark a fire in your soul and give you goosebumps. It should be your anchor on the hard days when you need a reminder to keep pushing.

👉 So, what’s your WHY? Share it in the comments!

✨ I’ll start:
“My WHY is because I know I’m capable of achieving anything I set my mind to. **I want to set a strong example for my kids** and **step into the next decade of my life feeling better than ever.**”

Now it’s your turn! Drop your WHY below. Let’s inspire each other! 👇👇

🔑BOOST YOUR CHANCES OF SUCCESS WITH THIS TIP
If you are working toward a goal, studies show that the more often you monitor your progress, the better the chance you’ll succeed.

And while research shows that measuring your progress is super important — it’s even MORE effective if you share your progress with others along the way!

This is just one reason why we love progress check-ins and include them in our programs.

What are YOU doing to regularly measure your progress — and do you share them with anyone for accountability? ⬇️

REFERENCE:
www.sciencedaily.com/releases/2015/10/151029101349.htm

🍝This recipe for spaghetti squash has a cheesy taste despite being 100% plant-based.

This recipe is SO good you may want to double it.

Cheesy Italian Spaghetti Squash
(2 big or 4 small main dish servings)

1 large spaghetti squash
2-3 Tbsp Olive oil, divided
1 large yellow onion
3 large cloves garlic, minced
1 jar of your favorite marinara sauce
4 large handfuls of baby spinach, washed
½ cup of nutritional yeast
Salt & pepper, to taste

Preheat your oven to 400ºF/200ºC and line a baking sheet with parchment paper. Slice your spaghetti squash in half lengthwise. Scoop out the seeds and drizzle olive oil over the inside of the squash.

Place the squash cut side down on the baking sheet and poke the tops with a few holes.

Place in the oven and roast for 30-40 minutes. The squash will start to brown on the outside and feel tender.

Remove from the oven and turn the squash over so the cut side faces up. When it’s cool enough to touch, scrape the flesh to remove all of the strands from inside the squash.

To make the sauce: heat 1 Tbsp olive oil in a large nonstick pan over medium heat.

Add the onions and garlic to the pan, and cook, stirring frequently, until the onion softens. Pour in the marinara sauce and let simmer for about 5 minutes.

Stir in the baby spinach, one handful at a time, and then add the nutritional yeast and spaghetti squash.

Stir until heated through and then remove the pan from the heat. Enjoy!

Recipe 4: Mango Salsa
🥭Use this salsa for chicken, fish, or in tacos. It also makes a tasty dip!

Mango Salsa
(Makes 3 cups)

3 ripe mangoes, diced
1 medium red bell pepper, chopped and seeded
½ cup (65 grams) chopped red onion
¼ cup (4 grams) packed fresh cilantro leaves, chopped
1 jalapeño, seeded and minced
Juice of 1 large lime
¼ tsp sea salt, to taste

In a medium-sized bowl, combine the mangoes, pepper, onion, cilantro, and jalapeno. Stir in the lime juice and season to taste with salt.

Let the salsa rest for at least 15 minutes before serving. Soooo good!

💛Food of the week: SPAGHETTI SQUASH!

This winter squash gets the “most creative” award in the squash family because when it’s cooked, the flesh turns into delicious noodle-y strands.

It’s low in calories, high in fiber, and contains lots of vitamin C, B vitamins, and antioxidants — and makes for a super delicious (and healthy!) alternative to pasta.

It can seem a little intimidating the first time you make it, but it’s actually very simple.

Just slice it in half lengthwise (the hardest part of the prep), scoop out the seeds, drizzle each half with olive oil, and season with salt.

Place the squash halves cut side down on a baking sheet and roast in the oven at 400ºF/200ºC for 40-45 minutes.

Remove from the oven and let cool for a few minutes before scraping out the strands with a fork. Serve with your favorite sauce. YUM!

❓How often do you eat spaghetti squash?

REFERENCE:
www.healthline.com/nutrition/spaghetti-squash

🔥 **WEEKLY CHALLENGE!** 🔥

“A goal without a plan is just a wish.” – Antoine de Saint-Exupéry

Last week, you shared your goal for 2025.

Now it’s time to take ACTION! 💥

**What steps are you taking THIS WEEK to move closer to your goal?**

💡 Let’s get specific.

**YOUR CHALLENGE:** Create an ACTION PLAN with 2-3 clear steps you’ll take this week (or this month) to stay on track.

Here are a few ideas:
- Work out 3x this week
- Prep lunches ahead of time
- Meditate for 5 minutes daily

✨ I’ll go first!
“Here’s how I’m working toward my goal of improving my push-up form: practicing every day, focusing on technique, and doing 10 push-ups after each workout.”

👉 Now it’s your turn! Share your action plan in the comments below, and let’s support each other. We’ve got this! 💪👇👇

⭐️ PHOTO FRIDAY: Share one of your fave pics you’ve taken so far in 2025! 👀

🔑 HOW TO RAISE YOUR CHANCE OF SUCCESS BY 95%

Doing these two things will send your chance of reaching your goals through the roof:

Make a commitment to someone else that you will work toward your goal. This raises your chance by 65%
Set regular accountability appointments with that person can boost your chance by 95%

🤯 Pretty incredible, right?

Accountability is SUPER important and it’s one thing we work on with our clients to help them be successful.

Who is YOUR accountability buddy right now for your 2025 goals!? 👇👇

REFERENCE:
https://alumline.source.colostate.edu/being-held-accountable-for-your-goals