If you had to pick one… an extra hour of SLEEP OR WORKOUT Which one would you choose??
Exercise Snacking
Ever hear of ‘exercise snacking’?
What is ‘diet’ culture?
What Is Diet Culture?
CARDIO KINGS + QUEENS
What is a cardio king or a cardio queen?
The best food to get rid of a craving… is the food you are craving!!
The best food to get rid of a craving… is the food you are craving!!
How You Breathe Matters
How You Breathe Matters
STOP THINKING ABOUT EXERCISE – JUST START!
Sometimes, we don’t know where to start when we want to live a healthier lifestyle.
Be kind to your body!!
Stop telling yourself “there’s no way I could ever do that”… Look for the good things your body can do. Decide and CHOOSE to be inspired!
Controlling food cravings
Chocolate. Salt. Sugar. … It seems like whenever you try to eat less of it or eat cleaner….
Sleep deprivation-and one reason why its harmful
Sleep deprivation has been associated with eating more, moving less and having a higher risk of developing type 2 diabetes. 🙀
Tips to count macros/calories
Here are some helpful macro/calorie counting tips
Don’t fear the potato!
Had this discussion the other day-
CHALLENGE: Bring Your Lunch to Work!!
CHALLENGE: Bring Your Lunch to Work!! 😋
Oh yeah- eat less and MOVE MORE!!
Here is another nutrition truth –
Here is a weight loss truth-
Here s a weight loss truth
Where are you on the stress scale?
Being stressed out can make it really hard to reach your health and fitness goals!
Never Give Up!
Goal setting is usually where most people stop, but to really ATTAIN your goals
Do you want to win?
What if I could promise you that you could improve your quality of sleep, reduce anxiety and blood pressure, improve your brain health, reduce your risk of eight types of cancer, reduce your risk for fall-related injuries if your a little older, AND reduce your risk of excessive weight gain. AND improve your insulin sensitivity? Wait… thatsContinue reading Do you want to win?
DO YOU HAVE A DEAD BUTT?
We all know that being sedentary isn’t exactly great for your health
Be successful in your nutrition
Do you want to be successful in your nutrition?
I Can’t stop eating JUNK FOOD!!!
Do you feel like you cant stop eating junk food???
Working hard and not seeing results?
Have you wondered why you’re not seeing results?? Your doing everything right you’re hitting my macros/calories, Drinking a ton of water, and sleeping 8 hours a night? Your even working out four to five times a week. …. and nothing – is – changing!! You wonder ‘what your doing wrong? Why is this not working?”Continue reading Working hard and not seeing results?
Overtraining can Ruin your Results.
When it comes to exercise and nutrition, some of us obsessed with “more”. More cardio. More calorie restriction. More squats. More gym time. But if you’re not careful, “more” can lead to overtraining, injury, and you can even get sick. Here’s how you know what’s TOO MUCH– when it comes to exercise. Training too frequentlyContinue reading Overtraining can Ruin your Results.
Under eating can Ruin your Results.
It is absolutely 100 percent essential to eat enough calories! If you don’t, it will destroy your metabolism. It’s like telling your body that you’re starving. If your body thinks it’s starving, your metabolism will shut down. Not eating enough calories will also force the body to ‘cannibalize muscle’ and hold on to fat. The bodyContinue reading Under eating can Ruin your Results.
Don’t just sit there!!!
Have you ever thought about adding nutrition to your body through moving and walking more? sitting more than 4 hours/day results in a 50% increased risk of death from any cause. Research has shown us that people aren’t either active or sedentary—they can be both!! Even the active people can be actively sedentary! WHAT???? YouContinue reading Don’t just sit there!!!
Be Proactive with your health!!
Are you that person who is looking for ‘the perfect diet?” Instead of trying all of the 50,000,000 diets that are out there, educate your self. “Education breeds compliance”Define your goals, be honest with yourself about where you are and what you want to achieve. There are people who have been through similar experiences as you have.Continue reading Be Proactive with your health!!
Super Shakes
Maybe you need a quick breakfast before work – your running late, or a nutritious energy-replenishing lunch you can eat on your way from gym. Whatever it may be -here is your solution… This is healthy… Its packed full of nutrients — fruits and vegetables, lean protein, and healthy fats. And EASY! Meet … theContinue reading Super Shakes
Asparagus and eggs
Asparagus and eggs … I love both This is super fast for ANY meal! makes 2 servings Ingredients: 2 large eggs 2 slices Ezekiel bread 12 stalks of asparagus, (trim ends) 1/2 Tbsp butter, or avocado oil a pinch of chili flakes 1 green onion, sliced if you like fresh basil, or parsley garnish ifContinue reading Asparagus and eggs
Do you binge on weekends?
The first paragraph in an article is the hardest.
Do you get enough sleep? How about water?
Water and Sleep are two super important and most commonly neglected aspects of improving health, body composition and performance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Did you know 60% of your body is water? Crazy when you think of it like that. Puts it into perspective a bit… maybes it’s more important than you realized. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Studies show lack ofContinue reading Do you get enough sleep? How about water?
Part 2 of does dieting damage my metabolism?
If you read last weeks article of does dieting damage my metabolism, you will know that no, losing weight doesn’t “damage” my metabolism. Losing weight, and keeping it off, is accompanied by adaptive metabolic, neuroendocrine, autonomic, and other changes. These changes mean that we expend less energy — around 5-10 percent less (or up to 15Continue reading Part 2 of does dieting damage my metabolism?
Can dieting damage your metabolism?
There’s a lot of discussion in the fitness industry about whether crash dieting can cause metabolic damage…. You are working out consistently and intensely… plus eating carefully, but you are not losing weight (or not losing it as fast as you’d like or expect). Or you were losing weight consistently… until recently. Now you’re stuckContinue reading Can dieting damage your metabolism?
Sitting is bad for your brain!!!!
Sitting too much is linked to changes in a section of the brain that is critical for memoryContinue reading Sitting is bad for your brain!!!!
Walking….
Walk for two minutes. Repeat 15 times. Or walk for 10 minutes, thrice. The benefits for longevity appear to be almost exactly the same…..
Want to upgrade your conditioning?
I have a love/hate relationship with cardio. I used to enjoy running, but its become something I don’t enjoy anymore – Im pretty sure cardio is something that most of us avoid, some of us hate, and very few of us love. Bottom line, is cardio will improve health, push you towards your fat lossContinue reading Want to upgrade your conditioning?
Egg Roll in a bowl
If you love egg rolls dipped in sauce, then you will love this!! Its super easy!!!! And delicious!!!! 1 – 16-ounce bag coleslaw mix (shredded carrots and cabbage) 1 inch ginger grated 3 cloves garlic grated or diced 1/4 cup coconut aminos 1 1/2 pounds ground pork or chicken Instructions Add the ground pork (orContinue reading Egg Roll in a bowl
