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Spring Challenge! Week 1 + Smoothie Recipe

Spring has sprung!

Things are still a bit all over the place here in Victoria – so to help us keep a spring in our step this season, our physio Nicola has put together a Spring Challenge! You can follow along with the challenge via our instagram @claytonphysiotherapy.

Week 1 is all about steps- 10,000 steps a day! This month is STEPtember, so all the more reason to get on your walking shoes and make the most of this warmer weather. If you’re in lockdown this can be challenging, but try to get in as many steps as you can within your allocated exercise time. Try a new route each day or try to notice 5-10 different types of flowers while walking to keep it interesting.

Nicola has also provided her favourite healthy smoothie recipe which is a delicious, calcium rich post-walk snack! You will need:

  • Half a banana
  • 1/2 cup of blueberries (frozen works best if you like a thicker smoothie!)
  • 3/4 milk of your choice
  • Heaped dessert spoon of rolled oats
  • 2 teaspoons of vanilla protein powder (optional)
  • Heaped dessert spoon of of full fat natural yoghurt
  • Dash of cinnamon
  • Splash of maple syrup (optional, gives it some extra sweetness)

All the ingredients are blended together or can be preassembled and stored in the fridge unblended to have later. This is a handy meal prep trick that Nicola does for her teenagers in remote learning.

We’d love to hear from you if you’re completing the challenge with is via instagram or email- Happy stepping!

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