This week I’m learning about two words: agency and perseverance. Agency is the capacity of individuals to act independently and to make their own free choices. Perseverance is continued effort to do or achieve something despite difficulty, failure, or opposition. I recently sustained a knee injury that took me down and out, and it is challenging me and what I know in one blow!
 
It takes courage to change what we are doing automatically. Our bodies communicate with us  by asking to rest, recover, stretch, and soak in epsom salt. And at times we miss it. The first sign is to recognize something is not right, and notice when our body is telling us something. Recently, I've been forgetting to reflect and check in with myself, and kept on pushing it. The second step is to act on the messages our body is sending, and slow down. Since I didn't do that, I was forced to stop.  It makes me laugh a little because I work with so many people who have a hard time getting out of their comfort zone long enough to commit to their fitness routine. And here I am being addicted to doing too much and not resting enough. I am the student once again, learning that just because I can do something doesn’t necessarily mean I should continue to push.

We are in control of our actions, and we can disrupt auto pilot enough ask ourselves some important questions: "Why am I doing this?" "What are my intentions and goals?" and "Will this be beneficial tomorrow?” My initial tendency was to stress or freak out about what I can do in the future. But after rest and reflection, I realise that I don’t want to focus on what I can’t do. Instead, I want to focus on what I can do and build off that. My reasons for working out are to reduce stress, evade depression, and build confidence. My knee injury is a reminder that I have to do new things and different things. My true intention is to keep my body and mind healthy as a whole. I realize now that my injury is simply a sign to slow down physically and take it all in. I realize that my body needs both activity and recovery time.  
 
I can bring this lesson into many departments of my life. Strong mind equals strong body. So many of our values are shaped by what has been handed down to us by our family and society. Do, Do, Do as much as you can is what I've learned from our working culture, as well as my parents and their immigrant mentality. Sometimes I get to a certain point where I realize something isn't working, and yet I might still keep doing it because it’s what I’ve known. If I keep ignoring it, I sometimes end up getting injured and am then forced to stop.
 
It takes strength and wisdom to realize that you are only in control of your thoughts, discipline, body, and efforts. Self-confidence helps you decide what needs to change when you trust your intuition and yourself. There is no good or bad, every one of us must go through an experience to decide what we want more of and what we don't want more of and incorporate other things such as meditation, visualization, and taking stock of whatever works for you. Our feelings are our guidance, and yet those get clouded by our thoughts of our past. I like how Dr. Deepok Chopra describes our past as being layered: "You are in a world that is full of many complex relationships. Where it not only contains the past as it occurred, but the ways in which you have mentally revised the past. Escaping into fantasy, revenge, yearning, self reproach and guilt. To get rid of these distractions you need to realize that there is a deeper place where everything is alright."

I am learning that my agency starts with what sort of thoughts I sit with or let go of. That is why I meditate- to focus on what I let into my awareness and to find the stillness and a sanctuary into which I can retreat at any time and be myself; to know that I am whole and perfect and that my past has brought me to the perfect moment of 'now'. I can let go of trying to control others or things and let life be the lesson for us all.  Recognizing that fear is normal because I may be trying something new, I can’t let it stop me. I’ve learned to have compassion when I revert to my old ways because it's a practice. I will never arrive. As a teacher, I also need to be the student at times. There will always be something to work on, but that is part of the fun. 
 
Lastly, remember that you have choices at every step of the way. Persevere and focus on what you can do instead of what you can’t. You can always start again. Have the courage to try something new. People may have known you to be a certain way, but you can always course correct and communicate better, even through adversity. And work on the small things like your thoughts.

Moments of crisis such as injuries are opportunity to make different choices. These situations are invitations to redefine our identity and to feel all of it so we remember what we want to have. For me, I want freedom in my body, mind, and spirt. Financial freedom. Meaningful relationships. Peace of mind. What are yours?

Even if you don’t know, I invite you to on your identity and your desires at our upcoming retreat. Rejuvenation. April 27-30th. It’s a three day weekend in Poulsbo where you can take the time and space to figure that out for yourself.

 Reserve your spot today.

Chickpea Curry
Serves 6

Ingredients 

• 2 tablespoons vegetable oil or coconut oil
• 1 medium onion, sliced
• 3 cloves garlic, minced
• 1/4 teaspoon crushed red pepper flakes
• 2 tablespoons curry powder
• 1 teaspoon cumin
• 1 teaspoon of allspice 
• 1 (15 ounce) can crushed tomatoes
• 1/4 c of coconut milk
• 2 (15 ounce) cans chickpeas, drained and rinsed
• Salt and pepper, to taste
• Chopped fresh cilantro and lime wedges, for garnish (optional)

Instructions- cook in the Instapot.

1. Set Instapot to sauté setting and diced onion. Add olive oil and add onions, garlic, and crushed red pepper to the pot until translucent.
2. Add rest of the spices and rest of spices, crushed tomatoes, coconut milk and chicken peas and pressure cook for 10 minutes.

Turmeric rice
Ingredients

• 2 cups water
• 2 cups jasmine rice
• 1 tbsp avocado oil
• 1 tsp onion powder
• 1 tsp granuated garlic 
• 1 tsp turmeric
• sea salt to taste 
• 4 chicken stock
• 1/4 cup of fresh parsley or 1 tbsp of dried

Instructions 

1. Cut cooking time in 1/2 by sautéing rice on medium high in pan first. Heat oil in pan first and add rice. Keep turning until slightly brown.
2. Add chicken stock and cover with lid until it boils. Turn down heat to medium and uncover. Should be ready in 5-10 min.​

Brussels Sprouts & Butternut Squash Melody 
Also a great side to rotisserie chicken 

Ingredients 

• 1 lbs of Brussels Sprouts washed and quartered 
• 1 lbs of Trader Joe’s already cleaned and cut butternut fries or chucks 
• 1 tbsp olive oil or spray
• 1/2-1 of tsp salt and pepper 

Instructions 

1. Preheat oven to 400 F. 
2. Place parchment paper on cookie sheet.
3. Clean, wash, and quarter brussels sprouts, add to butternut fries/chunks, and toss with olive oil. Bake for 20-30 minutes, turning after 10 minutes. Use an air fryer if you have one for faster cooking.

To Serve
Layer a 1 1/2 cup of brussels sprouts and butternut squash melody, 3/4 cup of turmeric rice and 1/2 of chickpea curry. 
Voilà ​

This salad is vibrant, colorful, and festive!   Healthy, delicious, gluten free recipe packed with veggies.  The ingredient list includes Roasted Brussels Sprouts, Maple Butternut Squash, Pumpkin Seeds, and Cranberries.

Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 8 servings

Ingredients
Roasted Brussels Sprouts:

• 3 cups Brussels sprouts , ends trimmed, yellow leaves removed
• 3 tablespoons olive oil
• Salt to taste

Roasted Butternut Squash:

• 1 1/2 lb butternut squash peeled, seeded, and cubed into 1-inch cubes (Yields about 4 cups of uncooked cubed butternut squash)
• 2 tablespoons olive oil
• 3 tablespoons maple syrup
• ½ teaspoon ground cinnamon

Other Ingredients:

• 1/2 cups pumpkin seeds
• 1 cup dried cranberries
• 2-4 tablespoons maple syrup optional

Instructions
Roasted Brussels sprouts:

• Preheat oven to 400 F. Lightly grease the foil-lined baking sheet with 1 tablespoon of olive oil.
• Make sure Brussels sprouts have trimmed ends and yellow leaves are removed. Then, slice all Brussels sprouts in half. In a medium bowl, combine halved Brussels sprouts, 2 tablespoons of olive oil, salt (to taste), and toss to combine. Place onto a foil-lined baking sheet, cut side down, and roast in the oven at 400 F for about 20-25 minutes. During the last 5-10 minutes of roasting, turn them over for even browning, the cut sides should be nicely and partially charred but not blackened (see my photos).

Roasted butternut squash:

• Preheat oven to 400 F. Lightly grease the foil-lined baking sheet with 1 tablespoon of olive oil.
• In a medium bowl, combine cubed butternut squash (peeled and seeded),1 tablespoon of olive oil, maple syrup, and cinnamon, and toss to mix.
• Place butternut squash in a single layer on the baking sheet. Bake for 20-25 minutes, turning once half-way through baking, until softened.
• Note:  You can roast both Brussels sprouts and butternut squash on 2 separate baking sheets at the same time, on the same rack in the oven – that’s what I did.

Assembly:

• In a large bowl, combine roasted Brussels sprouts, roasted butternut squash, pumpkin seeds, and cranberries, and mix to combine. (OPTIONAL): For more sweetness, add 2 or 4 tablespoons of maple syrup, if desired – do not add all maple syrup at once, start with 2 tablespoons, then add more, if desired, and toss with the salad ingredients to combine.

Nutrition
Calories: 232kcal | Carbohydrates: 34g | Protein: 3g | Fat: 11g | Saturated Fat: 1g | Sodium: 13mg | Potassium: 494mg | Fiber: 4g | Sugar: 19g | Vitamin A: 9290IU | Vitamin C: 45.9mg | Calcium: 72mg | Iron: 1.5mg

Stretching is an important part of your workout and keeps your muscles flexible, strong, and healthy. When you start your work out, you can increase the blood flow to your muscles by jogging or doing other gentle exercises. Then stretch for 5-10 minutes. This will increase oxygen and nutrient flow to your muscles and remove metabolic waste. At the end of your workout, stretch while your muscles are still warm to aid recovery. 

Being limber allows for greater range of motion, improving your physical performance. When you stretch, you improve your flexibility and protect your muscles from becoming tight or injured. It may not feel like stretching is as impactful as lifting weights or doing a HIIT workout, but if you skip it, you may find yourself with an injury that prevents you from doing the activities you love. It is an integral part of building strength.

You will definitely want to stretch the muscles you target in your workout, and some of these common areas include your chest, triceps, calves, and hamstrings. You can see me demonstrating these stretches in the slideshow.

Another idea for stretching your muscles and the fascia holding them in place is foam rolling. Together, stretching and foam rolling will keep your muscles loose and ready to work for you!

Fuerte Fitness is committed to improving your health and wellbeing, and Adriana is teaming up with Love and Light Healing to bring you a rejuvenation retreat. You deserve some "me time" to rest and reset. Break the cycle of busyness and burnout and discover wellness practices that enhance your life.

This retreat will be held in an intimate setting, and will include fitness, meditation, yoga, mental health, meal planning, and menus. With personalised attention and ample opportunity to reflect and get in touch with yourself, you will find what works for you and learn how to integrate it into your daily life.

You already know that you have to take care of yourself before you can take care of others. Make yourself a priority, fill your cup, and you will have more energy, more to give, and more zest for life.

Register HERE and make room for more ease in your life.