Original subtitles

MAKE YOUR DAY

RELEASE STRESS

BOOST YOUR ENERGY

WORKOUT

EMBRACE YOUR BODY

Dr. Fit STAY FIT

And today I want to break down the health benefits of eating eggs.

I have been eating two to four eggs

on a daily basis for some time and so I just

want to break down the benefits not just

from the nutritional standpoint but also

from my own personal experience because I have

noticed and you know great benefits

from eating eggs and, you know, I feel like

a lot of people are not even aware what

nutritional powerhouse we have available

to us and most people are not even using that to their advantage.

So in this episode I'm going to cover

all of the great nutritional benefits

and also I'm going to give you some tips and we're going to

uncover some myths about eggs and all that good stuff.

So let's get started. I'm going to start talking about

the protein in eggs. And I'm sure that you have already heard

it a million times that eggs are really high in protein.

But most people think that it's just the egg whites.

It's actually the egg yolks as well.

The egg yolks contain a lot of protein.

But not only that, the egg yolks

themselves contain very very important quality nutrients.

And so eating the whole egg is a very good thing.

I wouldn't recommend that you would just throw away the yolk.

The yolks are important. So now let's really unpack the nutrition.

I personally eat two to four eggs a day

because for me that represents anywhere

between 15 to about 30% of my daily recommended protein intake.

And my protein intake is two grams

of protein per kilogram of body weight.

And I weigh 59 kilograms, which is 130 pounds.

And I'm very active. I exercise daily.

I do high intensity workouts a few times a week.

I do strength training and things like that.

So I do need that extra protein

for muscle repair and tissue repair.

But this protein is also important for

our hormones and for the production of important enzymes.

So I don't agree with the minimum daily protein intake.

We've been always hearing about that.

I'm sure that you have read it before or

heard it before that we should be eating anywhere between

0.8 grams of protein per kilogram of body weight.

Somebody says 1.2 grams of protein per kilogram of body weight.

I still think that's kind of too low.

And I have noticed great improvements in my overall energy.

And just... It's great for my muscles because I can

see it in my body since I started

eating more protein that I'm leaner.

It's easier for me to stay leaner.

And so for anyone who wants to lose weight

and gain lean muscle mass, increasing your

protein intake is going to be very, very important.

And now more and more research is coming out

how much it is actually important for us to eat more protein.

So that we can build more lean muscles so

that we can have that higher muscle to fat

ratio and actually be built strong quality

muscles that are not marbled with fat.

Right? So eggs are really helpful in that,

in increasing your daily protein intake.

They will keep you satiated and they will

provide all kinds of health benefits on top of that.

The protein in eggs is also the highest

quality protein that is available to us.

We already know that animal protein is very good for us.

It's the most bioavailable protein we have

like fish and meat and poultry.

But eggs are actually above that.

Eggs are even more beneficial for us in terms of protein.

It's more bioavailable for us.

It's more easily digestible for us.

And the protein in eggs, it contains all

of the nine essential amino acids

and in the right ratios,

perfect ratios for our body to use effectively.

So eating eggs on a daily basis is about

giving your body the best resources

to rebuild your muscles and your tissues,

your cells and to rejuvenate.

Because eating eggs will also increase

your energy levels because eggs contain

B vitamins, important B vitamins like vitamin B6 and B12.

And these vitamins specifically are

really important for creating more energy.

They're important for our brain health.

So these vitamins are like little

powerhouses that fuel our focus during

the day and our energy during the day.

And a lot of people are deficient in these vitamins

and don't even know about it.

I didn't know about me being deficient in B12

for the longest time. I started to feel tired in my late 30s

and then I wasn't sure what was going on.

So then I found out I was deficient in B12.

So I've been doing everything I can to

get enough B12 vitamin from my diet.

So this is why I also include eggs in

my diet because it gives me more energy. I feel more energetic.

That's really important for anyone who loves being active.

You know yourself that if you are low on energy,

you don't feel like exercising. You don't feel like working out.

So even though exercise itself increases

your energy, I always tell people if you

are low on energy, you have to create energy.

You have to start exercising. But your diet is also

going to support you. And obviously it's going to be very

important for you to feed your body with the right foods

that can help you to increase your energy.

And eggs are one of those foods that can do that.

Also, eggs are really high in the vitamin

biotin, which you guys might already know

that biotin is in all of those beauty supplements, right?

Anytime you see a supplement that supports your

hair and skin and nails, it contains biotin.

So eggs are actually really high in biotin,

so it's going to support your

beauty and your hair and skin and nails as well.

Okay, so now let's talk about why eggs

are such a nutritional powerhouse.

Eggs are packed with DAKE. That's vitamins D, A, K, and E.

And each of these play a really important role in our health.

They work together in synergy. They support each other.

And that's why it's recommended to take

these vitamins together when you're taking them as supplements.

Vitamin D is very important.

It's essential for our bone strength,

our immune function, and even mood regulation.

And it works together with vitamin K,

because vitamin D3 helps your body to

absorb more calcium, and vitamin K2

helps to transport the calcium where it belongs

into your bones and teeth, rather than

letting it sit in your arteries or soft tissues.

And this synergy keeps your bones healthy,

and it also protects your heart at the same time.

Vitamin A is essential for our eye health,

our vision, skin health, thyroid health, and immune function.

And it also helps to support vitamin D to work better.

Also, when you're taking vitamin A,

your needs for vitamin D increases.

So there's another obvious codependence.

And vitamin E is a powerful antioxidant

that protects our cells from oxidative stress.

And we already know that oxidative stress

can turn into all kinds of diseases.

So this is why antioxidants in our diet are very, very important.

And vitamin E is also important for skin

health and immune function,

and it helps us to absorb vitamin A better.

And this is why it's important to take these four vitamins together.

But nature already knows that, and this is why she created X.

And I used to take DAKE supplements,

but then I realized that it's quite unnecessary 'cause I can get

all of these important vitamins and extra nutrition

from just eating at least two eggs a day.

And also, these vitamins are fat soluble,

which means that they require dietary fat

so that they can be properly absorbed by the body.

And eggs already contain high-quality dietary fat.

So now let's shift gears to another amazing component of eggs.

That's lecithin. And this may not be the household name,

like those big vitamins, but it plays

still a very important role in our body,

and especially when it comes to managing cholesterol.

Lecithin is a type of fat that is

essential in the cells of our bodies. It's not just any fat.

It's like the superstar in the worlds of fat.

And it's found in the yolk.

So lecithin has these really impressive properties,

and especially in the role of cholesterol,

because it's all about balance and transport.

So lecithin helps to break down

cholesterol and other fats, and that makes

it easier to move it around the body.

So this process is vital because it

prevents cholesterol from depositing on

the artery walls, and that's a key factor

in maintaining our heart health.

So in other words, lecithin is another

reason why eggs are such a smart choice.

By consuming lecithin naturally through eggs,

we are supporting our body's cholesterol

management in a balanced way.

So it's another example of how nature

provides us with complex and incredibly

beneficial nutrition in a simple little package.

And I think that incorporating eggs into

our daily diet is a very easy and a smart way

to get high quality protein, all of the essential amino acids,

lecithin along with all those crucial DAKE vitamins.

And of course, let's not forget about

the B12 vitamins that we already talked about

that provide energy for our brain

and our and they're also important for nerve function.

They're basically like the body's power generator

that keeps you energized and focused.

And eggs are also high in choline,

which is an important nutrient in eggs.

It's a standout nutrient in eggs.

It's essential for brain health and memory.

And then there is selenium and zinc,

and selenium boosts your immune system and thyroid function,

and also amplifies the effects of vitamin E, while zinc amplifies

the effects of vitamin A, and it's crucial

for immune response and cell growth and healing.

There's also zeaxanthin, which is an antioxidant

found in eggs that works alongside

with vitamin A to protect your eyes.

And so you can see again, there's a clear

synergy of all of these important vitamins

and nutrients in eggs that work together in a perfect harmony.

So next time you enjoy an egg,

just remember that it's not just a great snack.

It's also a cholesterol-managing, nutrient-packed gift from nature,

and an incredibly smart way to replace

some of the processed foods in our diet.

And that's why I always have hard-boiled

eggs ready to go, because they're not just packed with nutrients.

They're incredibly practical.

It's just so easy to prepare it in advance,

and it's perfect for those really busy days

when I need a quick protein snack.

And I just love the simplicity of it.

It's just grab an egg from the fridge,

and immediately you have a satisfying

snack that is low in calories, but high in nutrients.

And plus there is just no mess, no fuss.

It's just grab and go at its best.

I always found that it's much easier

to add more healthy foods into my diet

instead of thinking about what I shouldn't be eating,

because then you're always tempted to eat what you think about.

But if you switch your focus to what you

want to be eating, because you want all

those health benefits, then it's much easier

to change your diet and maintain a healthy diet

and stick to healthy eating habits.

That's my breakfast today.

I made overnight oats today, and I topped it

with some chocolate chips. It's pretty cute.

And it's like a cake. That's why it's so

amazing. Good morning. I'm getting ready for the day.

I have to plan what I want to do today.

The first thing is I booked in a workout class for 7.30.

I could do a home workout because it's pretty cold

and I really don't want to go outside.

But to me, it's important that I leave the apartment sometimes.

And the coolest thing for me is to do what I love,

which is moving my body and doing some exercise.

So I'm going to a workout class today.

I booked a mega-former class,

which is like pilates on these machines.

It's really intense and I'm loving it.

The only thing that bothers me a bit is that it's so expensive,

no matter where you do it, in Berlin, but

everywhere, it's really, really pricey.

That's the cool thing about home workouts,

that it doesn't cost any money.

The class is at 7.30, but it's going to take me a while there.

I have to leave at 6.30, which is in like 25 minutes.

I should hurry up. What are we doing today?

What are the to-do's? Every day I have my to-do's, as you know.

I try to not over-to-do everything,

because right now I'm actually also...

I really have this january goal of

of going on dates again, so I also put into

my personal to-do list, go on a date.

And I have to put it on my to-do list, otherwise I don't do it.

I don't know if that's normal, but what is normal?

Just do whatever feels right to you.

My friend the other day was like: What the hell?

Where did you end up being? Because you put in that you have

to go on a date on your to-do list.

Yeah, that's me.

I do feel the pressure at the moment

to date again and to find someone.

I don't know, maybe it's because I have so many couples around

me right now, but I really feel like this pressure after

being single for a really, really long time.

Sometimes I do feel lonely, I want to be honest.

But on the other hand, I really like to be single so much.

I like to be independent and do whatever I want to do,

and wake up at 5am and nobody is annoying me.

I can focus on myself, I can focus on my work,

I can live the way I want to live,

but I think if there is the right person

coming, it's going to fit into my life.

I'm 100% sure and it's just this person

will make my life better and not worse.

This person won't distract me and this person won't annoy me.

I think it's going to be the opposite.

Work to-dos, personal to-dos, both are really important.

I'm excited for a cool work day.

To-do is coming so I don't have to work alone, which is fun.

And then I have some personal stuff.

I want to book an email appointment for fingers and toes.

I want to order an outfit for LA because I'm going to LA on Sunday.

And I want to go out for dinner. I have this rule in 2024

that I want to go out on one date a month.

I haven't had a date yet, the last day of January.

So I'm going to go out for dinner just by myself.

It's a date for myself, by myself. Loving it.

The last bite.

Super sad because it was really good.

Super good. Let's go, let's go, let's go, let's go.

I have no idea what all that is.

Something to test. I can't show you yet.

Ooh. Something I was waiting for.

It's from Waterdrop. I've been working with Waterdrop since

a few years now and I love their products.

And what is this? That is a heavy one.

Just had a shower and I'm doing my skincare.

Skincare is not fun right now. The days before my period and when I

have my period it's really, really bad.

Around my mouth I get like little pimples.

It's really annoying but I think there is nothing you can do.

You can eat the healthiest, you can sleep a lot,

you can drink a lot of water. You get your period and you break out.

That's how it is, that's normal. Just feels bad.

I hate it.

I freaking hate it.

I want to have a good skin all the time

when I do so much skincare and I do all these things.

So annoying. When I have breakouts it makes me feel a bit insecure.

I don't want to go out even though I know

nobody around me really notices.

It's just me, it's just me and this

insecurity that I have because I feel

like everyone is looking at that.

But nobody cares, nobody notices it, it's just me.

Your skin or your hair or your body does not define you.

It doesn't define you, it's not you.

So if you have a breakout, if you have bad

skin today, that's how it is but it does

not define you and it should not define your whole day or anything.

Can you see how red my chest is?

Because I shower so hot, I know it's too hot and I know

I have to stop doing this because it's not good for your skin.

It's not good at all, that's a bad habit.

I shower so hot and I hold it here

and I just wait and for me it's like meditation or relaxation.

It's the best feeling to have this hot

water on my skin, especially in winter when it's so cold.

It's not good, don't do it. Because can you see how red it is?

It's like burnt.

I wear make up almost every day,

especially in work days because it makes me feel more productive.

That's really weird. But if I get my face together and if I do

my hair and I put on some nice clothes, then I feel like ready.

Ready to work, ready to get things done.

When I don't put myself together

and I have a home office day, I don't know,

I feel like weekend mode, lazy mode, chill mode.

So makeup, getting ready, makes me feel a bit more productive.

Does that make sense? It's so nice to work from home.

I love it. I love home office. But it also has some downsides,

especially when you live alone and when

you're single and you do home office.

It can get quite lonely.

Some days I don't leave the apartment.

Some days I'm here inside the apartment the whole day.

Some days the only thing that I do is

going out to get a cup of coffee or to go

grocery shopping because I can do it all here.

I can do my workouts here. I can make my coffees here.

I can work from here. But I notice for my mental health,

it's not really good. It's not the best to stay inside

of the apartment the whole day, especially

when I feel that it gets mentally tough

then I try to leave the apartment

even if it's just for grocery shopping.

Alright, just a bit of hairspray.

And then I'm ready to smash and slay the day.

Or so...

A new rule that I have set for myself is

that when I make a couse, I have to

also remove it as soon as possible.

So now I take all my clothes and put it

back instead of waiting for a week.

So we're getting ready for work. What's on my to-do list?

Office work. I told you I have to do some office work

and finance stuff so that's what I do right now.

Every day is a bit different. Sometimes I'm filming.

Sometimes I'm editing. Sometimes I'm planning.

Every day is a bit different.

I always have to snack on something like carrots.

And I really don't know what I'm going to create now.

I have some leftovers. We meal prepped yesterday.

This is like bell pepper pasta.

So I have some egg salad left.

It's time to eat all those leftovers.

I just don't know what I want.

Still don't.

It's all amazing stuff that I have here,

but it doesn't come together. And I think I also have reached

that point now that I'm so hungry

that I don't know what I want. I'd like to make an amazing mix

of everything, an honest mix of everything.

If you want to recreate it, you need a mix of everything.

I always have vegetables at home.

A lot of vegetables and I always have some sort of protein at home.

And some pasta. I mean, then you have everything you need, right?

I do half Toodles.

Have you ever made Toodles?

I don't know, this is a weird Zucchini,

so it doesn't look that good. It's not...

It doesn't look nice, but I swear, it usually does.

Usually it looks super nice. I think it's just stuffed up.

That's so weird. Now... Can you see it?

I do, like, half Zucchini. And I do the same with carrots.

So you have a mix of, like, fresh vegetables in.

I love this in summer. Actually, in winter, it's weird to do that.

I love it in summer, when it's, like, fresh.

It's so good.

Oh, with the carrots, it works really good. Can you see it?

A bit of a mess, but that's okay.

All right. That's enough.

Leftover pasta.

The thing with this pasta is it tastes better than yesterday.

Yesterday I made it, and today it tastes even better.

Best. How do we call that?

Give it a name. Think the name, I don't know.

The bowl of everything. This is the leftover pasta.

This is the leftover egg salad from my egg salad sandwich.

Pickled red onions or pink onions

like my pullover and feta cheese.

When I'm eating lunch or dinner,

I really try to avoid being on my phone or looking into the screen.

I try. I don't say that I do it all the time, but I'm trying.

I also notice, like, living alone, you have most of your meals alone.

Breakfast, lunch, dinner, if I spend the whole day inside,

nobody's here, then I have to eat alone,

and then the thing that I'm doing most of the time is

turn on Netflix or I scroll on social media or I work.

But it's so weird because then I never feel full.

I'm just eating and I'm distracted

and I keep eating and eating and eating,

but I never get satisfied, I think is the right word.

So in 2024, I really want to try to be

more mindful when eating and at least don't work

and don't scroll on social media, don't be on my phone.

I think watching a movie or serious being on Netflix,

I can't avoid that because that is my me time in the evening.

That is part of my evening routine to watch something on

Netflix, watch something on YouTube and eat my dinner.

I can't get rid of that, but I don't want to be on my phone

and I don't want to work while eating.

So after lunch, Juju is coming and we work together and I'm excited.

And then let's see what I do the rest of the day.

I told you this morning, I want to go out for dinner by myself.

I hope I'm going to do it. My motivation for it

is pretty low right now. But that happens every day.

I'm like, I'm going to do something

and then so often I just stay at home. -Do it!

Just do it! -That was really good.

That was really, really good.

In case you were asking yourself why I have these balloons here,

on my other YouTube channel, we were celebrating

five million subscribers, followers,

like I always, when we have a crazy event

like this, then we celebrate together on the other channel

and here as well, of course, if we're going to have to

celebrate something, then we also celebrate, I promise.

But I have to remove them now. The party's over.

All right. A little bit of office work.

It's the last coffee of the day.

It's a café latte with pea milk.

Pea milk? Pea milk.

And I don't want to drink any more caffeine, so it's a decaf.

So it's pretty late, to be honest.

Yeah, we're going to work here a bit in this co-office café.

You can work here, you can eat here, you can drink coffees,

and I like that. I come here very often, very, very often.

The one part that's absolutely no fun

is doing some sort of finances or paying taxes.

It's what I have to do now. And I have to do it now, because

the tax office wants it today. -Where's my money, bitch?

I ain't going to keep asking nice.

You did it. It's a wrap.

Juju left me. I'm going to go out now for my solo date.

No excuses today. I'm already out of the apartment, so it's

a little bit easier. But let me tell you, if I would have

been the whole day in my apartment, I wouldn't have left

it. And I would no way have gone out for a solo single date.

But I'm also looking forward to it.

We all should go on more solo dates.

When was the last time you went on a solo date?

Have you ever done that? I think I... No, I have done it.

Dinner is always a bit weird and hard to sit alone on the table.

By doing the things that are outside of our comfort zones,

that's what makes us grow.

I'm back home, but I'm still a bit hungry.

The food was delicious, but it was not enough for me.

I'm going to eat a little sweet snack.

A sweet goodnight bowl.

It was a nice dinner night.

It was really nice. I should do that more often,

but I also love just being at home in the coziest clothes I have.

It's about balance. It's about doing things that are exciting

and outside and social, but it's also

about being just at home by yourself and do nothing.

Just something sweet.

And it's yogurt mixed with protein powder, goji berries,

frozen strawberries, peanut butter, cocoa nibs.

And this is something I didn't show you yet

on the protein hot chocolate, and I don't know if I'm super weird,

but I eat something frozen and then I

drink the hot chocolate because I'm so cold.

I hope that was a nice way to end this video.

I hope you enjoyed hanging out with me today.

I really enjoyed it. I'm going to eat my goodnight bowl now and

then I will have a good night because it's pretty late.

I'm up since five and it's already half past nine.

Yeah, I should go to bed soon. Tomorrow I will wake up

a little bit later because I at least want to

get in my eight hours of sleep. So tomorrow

I will wake up at 6:30, 7:00, and that's okay too.

All I wanted to show you with this video today is that

life can be productive and you can reach all your goals,

but there has to be balance, whatever balance means

to you and there has to be room for

self care through the things that you love the most

and that you enjoy and there has to be room for imperfection.

I hope that was to the point. I hope you know what I mean.

Thank you so much for watching today.

No one likes to go to bed hungry with your

stomach growling and your cravings peaking.

It messes with your sleep. Diet culture tells us

that we shouldn't eat after a certain time, but here

at Pick Up Limes we think it's really important to honour

our hunger cues. So if you're feeling hungry before bed,

definitely consider eating something. So today we're going

to be making some super easy, quick, delicious snack recipes

that nourish the body and might even help to promote

a better night's sleep. So let's get started.

For the first recipe, we're going to make a creamy

cheesecake dip that's made with an unexpected ingredient.

This recipe comes together in just five minutes and it's just

a single step. You're going to add all of the ingredients

to a small food processor, blitz it up, and that's it.

Easy peasy. So we're going to add one and a half cups

of cooked butter beans or lima beans to a small food processor.

And this is the unexpected ingredient, but trust me,

you can't even taste it in there. You're just gonna have

to try it out to see for yourself. Then we'll add

a 1/4 of a cup of cashew butter. We do have a recipe, by the way,

for making your own homemade cashew butter if you'd like to.

I'll leave the recipe link for you in the description box below.

Then we're going to add in three tablespoons of maple

syrup, a quarter of a cup of plain vegan cream cheese,

two teaspoons of vanilla extract, and then just

a little pinch of salt. Then pop on the lid

and blend it all up until it's smooth.

I'm going to top this creamy dip with some crushed-up

cookies and freeze-dried raspberries for a bit of extra

crunch, but this is totally optional.

I'm also just doing it so that it looks cute for the camera.

But you can just dig straight into it with your favorite fruit.

We carefully crafted these recipes knowing that they have certain

compounds in them that have been shown to help with sleep.

So this recipe, for example, features beans and cashews,

both of which are a rich source of protein and they contain

the amino acid that's called tryptophan. And tryptophan

is well known for its role in helping to regulate sleep.

If you do wannna geek out and learn more about it, check out

this previous video that we made on

the relationship between food and sleep.

For this next recipe, we're going to be making stuffed energy balls.

I've never shared this with you guys, but well over

ten years ago, just little baby Sadie and her sister,

we filmed some at-home videos together with

the intention of posting these videos to YouTube,

but those videos never saw the light of day.

But one of the recipes I wanted to share,

even back then, were these stuffed energy balls.

I have been obsessed with these for as long as I can remember.

And today, they get their time in the spotlight.

I don't know if you're going to want to show the audio

of those videos because they were like super cringy.

Super cringy. -It only makes me want to see it more. -No.

Hey guys, I'm Sadie. Today we're going to be making these

chocolate orbs with a peanut butter surprise.

These are decadent, rich and absolutely delicious.

All you need to make these are a cup of soft dates with

the pits removed. We're going to add it to a food processor

along with half of a cup of roasted cashews,

two tablespoons of Dutch processed cocoa powder.

We'll add a tablespoon of sesame seeds

and a tablespoon of ground flaxseeds.

What sounds does a nut make when it sneezes?

Can you tell me? -Cashew!

When everything has been added in, we're just going to pop a lid

onto it and blend it all up until the mixture becomes uniform.

It should just hold together when you press it between your fingers.

Then I'm going to scoop up a couple of tablespoons of the

mixture into the palm of my hand, form it into a ball, and

then use my finger to create a little crater in

the center of the ball. Now comes the fun part.

We're going to dollop a tiny bit of peanut butter into the center

and then enclose the peanut butter by pinching the edges

closed around it. If your peanut butter is too liquid,

you can actually pop it in the freezer for a few minutes just

to help it solidify and that can make it easier to work with.

You can enjoy these balls as they are, but if you want to decorate

them, you can also coat them in cocoa powder or in

toasted sesame seeds. And now they're ready to enjoy.

You're also going to have leftovers so you can store them

for several days in the fridge, or what I like to do is make

a bigger batch and store them in the freezer

just so I have it at the ready whenever I need it.

Now this recipe again features cashews,

which we know now contains tryptophan.

But why do we keep combining it with a carb,

this time in the form of dates? Well, carbs help

tryptophan more easily enter into the brain where it's needed.

And so this is why a combination of carbs

together with protein can help us in getting quality sleep.

Warm milk before bed. It's comforting, it's familiar, it's

been a common practice for people around the world.

So let's explore why, but first let's make a golden hot chocolate.

To get started, we're going to add all of the ingredients

to a blender, starting with two cups of soy milk and three

medjool dates with the pits removed.

Soy is also a good source of tryptophan, and when you combine

it with the quick digesting carbs that are in the dates,

it again just helps to ensure that that

tryptophan more easily enters into our brain.

Then we can add in two tablespoons of Dutch processed cocoa powder.

We'll add a teaspoon of ground cinnamon, a quarter of

a teaspoon of ground turmeric, a quarter of a teaspoon of

vanilla extract, and then a pinch of

optional ground nutmeg and black pepper.

Then we're gonna pop a lid onto it and blitz it up until it's smooth.

I like to sweeten this with dates 'cause I like the little bit

of extra fiber that it provides, but if you don't have

a blender, you can always use maple syrup instead,

and you can add all of it straight into the saucepan.

For now, we're going to add these ingredients to a saucepan

and then just stir it continuously until it heats up.

Be sure to keep stirring so that the milk doesn't scorch.

Soy milk is also a good source of calcium, and calcium plays

a role in the production of melatonin, which is a hormone that

helps to regulate our sleep and wake cycles.

And just as an aside, other minerals can help us with

our sleep as well, things like iron, magnesium, and zinc.

If you do want to geek out more about that, we've written

a nutrition article, and I'm going to leave that link for

you in the description box below.

When the milk is just heated through, take the saucepan

off of the heat and then just pour it into some mugs.

You can top it with some milk broth if you'd like. We're also

just kind of garnishing it with some ground turmeric and cinnamon,

but you definitely don't have to use this.

Now this comforting and nourishing cup

of hot chocolate is ready to enjoy.

What is up, Class Fit Sugar? I'm Jenna Willis, and today,

I've got a quick-hit 10-minute

cardio and strength workout for us.

Let's get it. We only have 10 minutes, so we're going

to dive right into this workout in a nice, wide sumo stance.

We're starting with some strength, so nice cross-body punches.

Now, you signed on for strength and

hit today, which means I have a nice

combination of movements that are going

to hone in on the body and then get that heart rate up.

So get ready to dig a little bit deeper today

to push some limits, and right now,

we're going to up this move with some step-outs.

So right here, drive it up and across. Again, we want

to get that heart rate up, that blood flow pumping.

Let's feel good. Punch it like you mean it.

Good. If you're holding on to anything with anyone, this is

the time right now. Picture their face right there. It's okay. Yeah.

Better here than anywhere else. Drive it through.

Make sure you really give me that hip swivel right here.

Good. And if you're needing any modifications today,

go ahead and check out Paris over here if

you're looking for a little more lower impact.

And if you want to up it and up it, you're going to up it,

because right now, we're going into some jumping jacks

with a high knee. Good. I really want you to reach up to the sky.

Breathe. Don't forget to breathe. It's so funny.

When we start to work a little bit harder,

the first thing that we want to do is stop breathing,

and it is the most important part.

That is your support through these movements.

And also, hands up, baby, hands up. That's right.

I said it. We're going to switch it up right here,

and we're going to expand ourselves,

jumping those feet out, facing forwards, opening our bodies up.

Good. Finding your flow through these movements,

and this is where you hit it, you don't quit it,

because I'm only asking for ten minutes today to show up for you.

All right, this is knee time, baby. And I don't like it.

I love it. Oh, yeah. It is like this.

And it's also going to be like that with strength right here.

Feet are nice and tight. This is an inner squat.

And we're going to drive on up to our tippy toes right here.

Good. When you hit the top of that, I really

want you to focus on squeezing that back arm area right here.

Yeah. Right when you hit the top of that movement,

flex those triceps, squeeze those glutes

all the way up to those tippy toes.

Beautiful. And enjoy this, because you know we are

going to get that heart rate up

in just a few seconds here, because we're going to

do a step back, step up, split squat with a pulse.

So we're right here. Let's start with that left leg back first.

So we're going to start here. Step, step, split squat, pulse.

Just like that, all the way down.

And don't forget to pulse for me.

Good. When you hit those step-ups,

you are really allowing it to be

about moving it quickly so then you can really build that

strength when you're in that split squat. We are almost there.

Stick with me. Oh, I know. Does it hurt so good?

Yeah. -Oh, yeah. -Paris' face right now is like...

Yeah, yeah, it really does.

Last one. Oh. Now that those quads are burning,

it's time to get that heart rate back up. So we got four high knees

and then quick feet. One, two, three, four.

One, two, three, four. There it is.

I don't know about you, but that timer, it's going.

Can you get those knees all the way up and then speed it through?

Good.

The more that you get those knees up,

the more you are getting that cardio flow.

The more that you're getting that cardio flow, the more

you're actually hitting, pun intended, this workout. Good.

All the way up, drive it through, and then give me those fast feet.

I bet you thought that I forgot about the other side,

but I didn't. It's time to bring it. I'll give you those last high.

Don't you give up on me. Come on.

Step back, step up. Split squat pulse.

Who's coming with me? Let's do it. Here we go.

There it is. That timer is going.

Oh, yeah. This is where you dig.

This is where you tell yourself

that it's only 10 minutes, and you're already passed

halfway done, which means you are closer

to the finish line than you're giving yourself credit for.

Come on. Whoo!

We're going to get those legs toned and lean.

We're about to be some fighting machines.

Last one. Whoo! One more because we can.

Oh, yeah. You can thank me for that extra one later.

We're going to bring it, bring it back. Bring it, bring it back.

We're going to go up and across,

but it is going to be a nice little heel tap.

There it is. Do we? I feel good doing this one.

I'm like: Oh, yeah. Right?

Look at how good Nikki looks over there. She's like: Oh, my gosh.

What time is it? We're still going.

Come on. Stick with me.

Get that heel all the way up and across to that other booty.

Right? You're driving that heel up to that butt cheek. That's right.

I said it. That heart rate has been up for a second, hasn't it?

Are you wondering when we're going to lower it down?

It's happening right now because we're going to go

back into that sumo and we're pulsing it out.

Right? So we're right here.

Good old-fashioned sumo pulses, holding it.

Now, I want to ask you for a favor.

Can you drive through with that chest and drive it on up? Good.

Focus on really

extending those arms forward so you can get

that little added value of chest activation.

Squeeze those shoulder blades down and back.

Unload that weight down to the ground.

Feet are facing out about 45 degrees.

Those inner thighs. -Yeah, seriously. -Oh, yeah,

it hurts so good. Oh, yeah. Almost there.

Last one. And whoop!

There it is, baby. We got some forward lunges.

And we're going to reach up high to the sky, just like that.

We're also going to get that added value of that shoulder work today.

Reach all the way up to the sky.

We are alternating those forward lunges.

Allow that front knee to drop before that front foot.

See right here? Good. We don't want that front knee

protruding over that front foot. I'm like: Oh, my god. There it is.

Hit it. Come on.

Alternating through, reaching all the way up high

to the sky, extending through. You are almost there.

Way to rock it today.

Way to build that strength. I'm talking internal

strength right now. All right, to the external.

You got that mindset going. Almost there. -Almost.

Oh, yeah. Last one. And there it is.

We're going to go into some good old fashioned lateral

squat step-up. So it's like this. Boom. All the way down.

All the way up. Come on.

We got this.

Drive it through.

And step it all the way up. Unload that weight down.

And drive it through.

Good. Stick with me.

I know. That heart rate is up.

Good. Almost there.

And whoever is ready for a little bit more,

we're going to go an inner squat to an outer.

So we're here. Boom. And Paris is sticking right where she is.

We're up in it right now. And the question is,

who's coming with us? Good.

Who's coming with me, Will Ferrell? No one? Okay, no, no.

Seriously, join me. Come on. All the way up and down.

Beautiful. You are almost there. Hit that nice wide stance.

Allow that heart rate to be up because we are moving

into rotational split squats with a punch one more time.

So we're right here, driving it up and through,

hitting it down, right? We're focusing on strength.

Rotate up and hit that other side. Good.

Now, are you allowing yourself to feel the burn?

It's not like in the words of Arnold when he was like:

up, down. We're not doing that right here. We're not doing that.

We're staying down through this entire move,

feeling those legs burning, that's the strength that you asked for.

We got time for one more.

And we're finishing strong with some explosive bunny hops.

So right here, nice low, drive it up.

Like you mean it. Good.

Finish strong. Feet are about shoulder width apart.

Just like that little bunny, we're driving off the floor,

exploding up, using your arms for momentum.

Go there because you only have one. Okay.

One, okay. Don't yell at me.

One more left.

And congratulations.

So for the workout format, we're gonna take you through

a total of 20 different exercises, no repeat, all right?

We're going 50 seconds of work, and then we'll give you

a ten-second break in between each exercise.

We're gonna split this up into groups of ten, so we'll go

all the way through ten exercises. We'll give you a 60-second

long break, and then we'll finish up with that

last 10 exercises, OK? -Yeah. -So go as hard as you can

for each and every exercise. -So if you need modifications,

you can follow me for those, all right?

And again, this is full body, so we'll take you through

a nice warm-up to get ready to get to work,

and then we'll get right into it. -Let's get it.

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