NUTRITION
Recipe Of The Week

High Protein Hot Chocolate

Ingredients:
1 cup unsweetened almond milk (or your favorite milk alternative)

1 scoop 1st Phorm Level-1 Protein Powder in Chocolate Milkshake flavor

1 scoop 1st Phorm Chocolate Collagen

1 tbsp unsweetened cocoa powder

1 tsp vanilla extract

Optional: Stevia or monk fruit sweetener for added sweetness

Directions:
1. Heat the almond milk in a saucepan over medium heat until warm but not boiling.

2. Whisk in the cocoa powder and vanilla extract until smooth.

3.Remove from heat, then stir in the protein powder until fully dissolved.

4.Pour into a mug and top with a sprinkle of cinnamon or a dollop of whipped coconut cream.

This recipe delivers over 30g of protein per serving, making it a satisfying treat that fuels your muscles and satisfies sweet cravings.

FITNESS
Strength Training: How to Do More with Less Time

The holiday season is notoriously busy, but that doesn’t mean your fitness routine has to take a backseat. By focusing on efficient, targeted strength training, you can stay on track even with limited time.

How to Make the Most of Your Workouts:

1. Compound Movements Are King:
   Exercises like deadlifts, squats, push-ups, and rows engage multiple muscle groups simultaneously, making your workout more effective in less time. These movements also improve functional strength, which helps with everyday tasks.

2. Incorporate Supersets:
   Supersets combine two exercises targeting different muscle groups with minimal rest. For example, pair squats with push-ups or lunges with pull-ups. This keeps your heart rate up, boosting calorie burn while building muscle.

3. Use Resistance Bands or Dumbbells at Home:
   Short on gym access? Resistance bands and adjustable dumbbells offer portable, space-saving solutions for a full-body workout.

4. HIRT (High-Intensity Resistance Training):
   A form of circuit training, HIRT alternates strength exercises with short rest periods. For instance, perform squats for 45 seconds, rest for 15 seconds, then move on to rows.

The Science of Short Workouts:

A study in the Journal of Strength and Conditioning Research found that 20-minute high-intensity strength sessions provide comparable muscle and metabolic benefits to longer workouts when intensity is maximized.

A Quick Holiday-Friendly Routine:

• Goblet Squats: 12 reps

• Push-Ups: 10-15 reps

• Dumbbell Rows: 10 reps per arm

• Plank Hold: 30 seconds
  Repeat for 3-4 rounds in under 20 minutes.

Even during the busiest weeks, prioritize movement. Your body will thank you, and you’ll feel energized for holiday festivities!

HEALTH/WELLNESS
Toxins in Holiday Décor: How to Keep Your Home Safe and Festive

The holiday season is a time for joy, celebration, and decking the halls. But while you're stringing lights and hanging garlands, you may unknowingly invite hidden toxins into your home. Many common holiday decorations, like artificial trees, scented candles, and glitter-covered ornaments, can release harmful chemicals into the air, impacting your family's health. Here’s how to enjoy a festive, toxin-free season.

Hidden Dangers in Traditional Décor

1. Artificial Trees Made with PVC
   Most artificial trees are constructed using polyvinyl chloride (PVC), which can release volatile organic compounds (VOCs) and phthalates. These chemicals are linked to respiratory problems, hormone disruption, and developmental issues in children.

   • Healthier Alternative: Choose a real tree from a sustainable source or invest in an artificial tree labeled PVC-free or made from polyethylene (PE).

2. Scented Candles and Air Fresheners
   Those cozy holiday scents—pine, cinnamon, and vanilla—may come at a cost. Many candles and air fresheners are made with synthetic fragrances containing phthalates and benzene, which can cause headaches, asthma, and hormone disruption.

   • Healthier Alternative: Opt for beeswax or soy candles scented with pure essential oils. For an even safer option, create natural scents by simmering cinnamon sticks, orange slices, and cloves on your stove.

3. Glitter and Tinsel
   These sparkly staples are often made from microplastics that shed particles into the air and water, contributing to pollution and potential ingestion by humans and pets.

   • Healthier Alternative: Replace glittery items with natural decor like dried citrus slices, pinecones, or fabric ribbons.

4. Lead in String Lights
   Many holiday string lights contain lead in the wiring insulation, posing a risk, especially for young children who may handle them.

   • Healthier Alternative: Look for lead-free holiday lights, and always wash hands after handling lights or cords.

Safer Decorating Tips

• Go Natural: Decorate with real pine branches, eucalyptus, or holly. Not only are these safer, but they also bring a fresh and festive scent to your home.

• DIY Décor: Get creative by making paper snowflakes, salt-dough ornaments, or garlands from popcorn and cranberries.

• Choose Sustainable Materials: Swap plastic ornaments for those made from wood, fabric, or recycled materials.

Why It Matters

Indoor air quality can decline significantly during the holidays due to synthetic materials, chemical-laden sprays, and poor ventilation during colder months. According to the Environmental Protection Agency (EPA), indoor air pollution levels can be 2-5 times higher than outdoor levels, even more during the holiday season when VOCs from candles, sprays, and artificial trees are prevalent.

Studies published in Environmental Health Perspectives have linked long-term exposure to endocrine-disrupting chemicals found in holiday items like phthalates to chronic health issues such as infertility, diabetes, and certain cancers. Children are particularly vulnerable due to their smaller body size and developing systems.

Actionable Tips for a Safer Holiday Season

1. Inspect Labels: When buying holiday items, look for terms like “PVC-free,” “non-toxic,” or “natural materials.”

2. Ventilate Your Space: Open windows regularly to improve air circulation and reduce indoor pollutant buildup.

3. Clean Smart: Dust decorations frequently to reduce exposure to particles from synthetic materials.

Decorating for the holidays doesn’t have to compromise your family’s health. By choosing natural, sustainable options and making simple swaps, you can enjoy a festive, beautiful home that’s safe for everyone to enjoy.

MINDSET
You Are Who You Think You Are

If you are ever going to be whoever it is you are working to become...

You have to start thinking of yourself as that person in your mind.

Understand that most of who you are is not actually who you are...

It's who you think you are.

This is how it works...

Who you see yourself as will determine your actions.

Your actions will determine who you actually are.

So if you want to shape yourself into the person you ultimately want to become...

Start seeing yourself as that person now.

You will never make progress toward becoming that person until you do.

That's the truth.Make yourself Better Today.