Precision Training Programs.
APPROACH: 1-On-1 Training And PERSONALIZED Programming. Our Coaches Are Certified Corrective Exercise Specialists To Ensure You Train Safe.
BASECAMP: Small Group Training Done Right!! Intentional Feedback, Learn Proper Training Mechanics And Master The Basics Of Fitness - Cardio, Strength, Balance, Stability, Coordination, Speed, Flexibility, And More. (Basecamp Groups Meet.... 6am: Tuesday & Thursday. 12pm: Monday & Wednesday. 7pm: Monday & Wednesday). ⬇️
ASCENT: Our Coaches Hold Crossfit Level 1 & Level 2 Certificates. Individuals Ready To Make The Climb Through Ascent Will Learn The Difference Between Basecamp And Ascent By The Increased Challenge On An Individuals Range Of Motion, Cardiovascular Endurance, And Coordination. Develop Your Understanding And Proficiency Of Powerlifting And Advanced Body Weight Exercises All While In A Small Group Of Like Minded Individuals. Get The Support And Guidance You Need In Ascent!! (Ascent Groups Meet.... 5am: Monday, Tuesday, Wednesday, Thursday. 10am: Monday, Wednesday, Friday. 6pm: Monday, Wednesday, Thursday. 8am: Saturday). ⬇️
PEAK: The Peak Program Is Intended For The Lifestyle Crossfitter. This Is Not A Competitive Training Program But A Small Group Of Focused And Determined Individuals Looking To Test The Limits Of Their Control Over Their Body, As Well As Their Mind. Peak Doesn't Mean "You've Peaked." Rather It Points To The Mindset Required To Hurdle The Toughest Physiological Challenges In The Gym. (Peak Group Meets.... 1pm: Tuesday & Thursday). ⬇️
Juice vs Smoothie💗
“Should I juice or smoothie?”
Both are great and have their place in a healthy diet, but it’s good to know how they differ and how you can optimize your intake✌🏽💪🏽
💗less nutrients, more cost effective
💗less produce needed
💗can include other foods & fats like nuts, figs, bananas, dates, chia, hemp seeds, & avocado
💗fiber dense - which allows for slower more sustained blood sugar & energy level
💗can be a meal replacement
🍹higher nutrient concentration, more expensive
🍹more produce needed
🍹can’t include fats like nuts, seeds, & avocado
🍹no fiber to slow down absorption, goes straight to blood stream, making it a quick and intense energy boost
🍹not as filling
Bottom line is to make sure you are managing your blood sugar levels by balancing your juice with veggies and fruit and your smoothies with fruit and good fats. If your juice and smoothie content is mainly fruit you’re not doing yourself much of a favor
Optimize your nutrient intake by adding diversity
My FAV smoothie recipe☯️
🔹Fresh almond milk
#nutrition #heal #holistichealth #tropical #juice #juicecleanse #smoothie #smoothierecipes #fruit #veggies #cleaneating #healthyrecipes #nutritioncoach #womenshealth #womenswellness #womenempowerment #strongwomen #thrive #nourish #byronbay #sundayfunday #eatwellbewell #motivation #transformation #inspiration
Just a reminder that everything happens for a reason. We constantly are hating our jobs and hating where we are and always wishing for more.. Learn to love the process! Nothing ever came easy, we always get where we want but just in the way we have never imagined it. Instead of hating your job and hating where you are, look for ways you can learn and level up for the future. We live in a society that we can constantly learn, on the go with podcasts, the internet, books, social media. Take advantage of it and enjoy the process! 😇
This girl gives her all and has been such an asset to the team. We ❤️ @kirshhten
I can’t wait for the summer. I have been still struggling to find routine after a major move, getting the family settled in a new school/social community, rebuilding my business, and supporting a household with now frequent house guests.
The unexpected benefit of rebuilding a life is that I have been able to really reflect of what I WANT and what is IMPORTANT. .
In rebuilding the business, instead of spending all of my time trying to SELL I have put my energy in becoming BETTER. I have been collaborating with some fantastic coaches and educators to learn their Jedi ways. I have also been reading, listening and researching for better ways to guide people to make their best choices. I feel my best self is really just starting to happen. It’s kinda exciting. .
Regarding my physique and the idea of training, I have been reflecting on that in terms of what I want. I have been training in hopes of pleasing judges for nearly a decade. Now I am looking at myself and asking what I want to look like. I am not sure I want the bulky look that goes with the ‘off season’ figure girl. I am looking at what my proportions are and wondering how to train to make them just look SLEEK and FIT and FEMININE. Being competitive is a matter of bridging genetics and training. To put train my boxy mid section I would need a much bigger upper and lower body. I am not sure I want to carry that kind of weight OR go through a continual off-season to build it. I want to feel like I look FABULOUS all the time! No more ups and downs.
Moral of the story is, there’s more to come for me and FROM me. I may be taking things in a direction that hasn’t really been explored yet, at least not by me. At least I know it is MY decision and I will feel grateful for every success AND misstep.
For today's self-care Saturday I wanted to go over again with you the concept of maitri. It's a Buddhist concept and it's all about fully accepting yourself flaws and all and becoming a true friend to yourself.
Self-care isn't always about pampering. While that can be an aspect, it's not all about pampering and I tell you why in today's video.
Pad Thai at its finest: at home. #nofilter
needed on this bad boy. According to a study from Harvard University Medical, folks who cook at home, more frequently than those who don’t, consumed fewer calories and have better over all health as a result of being their own “chief”. Cooking at home also reduces food waste and unnecessary use of single use plastics (compared to when you eat at a restaurant). This recipe is 👌 for athletes as it’s loaded with healthy fats, protein, and micro nutrients perfect for repairing exercise induced oxidative stress. It’s also perfect for feeding your kids. I haven’t met one yet that doesn’t love it. *
In a small sauce pan add and warm -1/4 cup Peanut butter
-1/4 coconut aminos
-fresh mined garlic and ginger to taste
-1 can full fat unsweetened coconut milk
-2 heaping TBSP raw local organic honey.
-Kim chi to taste
Incorporate and set aside.
In a wok or large cast iron
-2 TBS coconut oil
-2 TBS olive oil
-splash of sesame oil -1 tsp cumin seeds
-1 tsp black mustard seeds
Heat until you can smell the awesomeness from the spices
-1 bulb garlic or to taste
Cook until they sweat. Google it.
-2 carrots -2 celery -1 bag frozen peas
-meat of choice, always responsibly sourced. Otherwise forget it.
On the side chop:
-cilantro -Basil -limes
In the wok or large cast iron add cooked rice noodles and sauce all together. Incorporate sauce, veggies, noodles. Add over a bed of lightly sautéd seasonal greens (Pic 2). Add any of the topping like the purple cabbage, cilantro, etc. Kids love this part too because they get to choose which and how they arrange the crunchy, nutrient rich veggies as a nutritious garnish.
#enjoy #sustainablewellness #missoula #healthyfood #nutritionplans #injuryrecovery #athlete #cookathome #recipes #healthandwellness #iinhealthcoach #knowyourfood #theresnoplacelikehome #feedingkids #nutrition #nutritioncoach #athleticperformance #foodmatters #healthwellnes
FOLLOW 👉 @recommondo
for more HEALTHY tips and tricks 💪 🥑
Adding volume & flavor to your meals doesn’t mean you have to have to add a ton of calories! ❤️ These foods are great to have by your side, especially if your goal is weight loss.
Of course pizza is not actually in the 0 calorie range but you can definitely give yourself a treat when the timing is right & enjoy the rest of these as much as you want. More info below:
🥒 Cucumbers - are 96% water and great for a refreshing snack or added into your salads!
🍅 Salsa - is a low calorie way to add flavor and spice to your meals!
💚 Celery - another food that is 95% water. You can definitely go crazy with this vegetable but make sure to measure out your peanut butter or paleo ranch dressing.
🍃 Spinach - is packed with vitamins and minerals & a great way to add tons of volume to your meals or salads.
🍋 Lemon - is another low calorie way to add flavor to a salad or meal. Adding some fresh lemon in your water can also aid in digestion.
🍕 Pizza - treat yo’self in moderation 😁
📸 & ✍️ @meowmeix
I’m offering my Total Body Transformation Meal plan for introductory offer of $65 ! This plan tells you exactly what to eat for all of your meals and snacks, it has macros listed for each meal, and I give you three choices per meal and snack. It’s a 4 week plan, each week is different, you could make this plan work for more than 3 months as you have so many choices. It’s a great intro to IIFYM, though everyone gets the same macros, I have set the calories to where this can work for 1400-1700, depending on the choices you make. I have some incredible recipes included with the plan, along with quick grab and go choices. I am currently in prep for bikini and eating off of my plan. Interested? Go to www.coachtracy.net. This plan has a world of info in it! #macromealplan #nutritioncoach #iifymrecipes #nomoreexcuses #uferelations #ufecompetitor #ufenation #musclegenmilitia #musclegenresearch
Just went live and uploaded the video to my IGTV! I’m sharing my under $60 grocery haul from Trader Joe’s as well as our meal plan for the week. .
The biggest question I get is how I stay on top of meal planning and prepping for my family. One of my biggest tips is to utilize nap time! Both my babies are down for a nap right now, so I ran some errands, grabbed the groceries, and already stuck these potatoes in the oven for roasting! .
Take baby steps in the small pockets of your day and you can accomplish a lot more than you think! #mealpreptips
What is progress to you?
Getting closer to your goals is important. But, what does that look like? Better yet, what’s your goal?
The other day a client said they didn’t feel they were making progress. Never something I want to hear but also, I sincerely disagreed.
So. We went back to the first thing we worked on together: her goals.
After only 4 weeks of working together we reviewed where she said she wanted to be at this point. And she had accomplished everything she set out to. So why the feelings of not progressing?
It’s totally normal to lose sight of where you’re going. Or to get into the thick of working towards your ultimate goal but forget the smaller goals you must first achieve alone the way.
In all reality, this chick made such incredible progress already but was totally blind to how far she had truly come. After some discussion we ended our conversation with her realizing, yea, she was crushing life and super excited for the next few weeks ahead of her.
If you feel disappointed in your progress, make sure you are setting realistic expectations and always, always revisit those short term goals you created for yourself on the way to the ultimate goal 😏
Tip: when at an event, fill up on water and the veggie hors devours. You can still enjoy, but rest easy knowing you’re filling up with the best nutrients!
Tonight, I tried new versions of veggies; roasted carrots and asparagus that were chilled.. they were so good!
What is your favorite way to enjoy veggies? Comment below; I’d love to know! 🥦🥕
#eager2bhealthy #waterfirst #veggiesmost #nutritioncoach #nutritioncounselor
Sometimes it can be difficult to make sure you're drinking enough water especially in the busy work world with energy drinks and coffee to keep us energized but really our insides are screaming for....water💧The average person should consume at least 64oz of water or 8, 8 oz glasses per day. Here are 10 signs you need to drink more water .
👁 A lack of water intake leads to dry, itchy and bloodshot eyes .
👄 if your mouth is dry, you're already dehydrated, make sure to grab a quick glass of water instead of pop or other sugar filled drinks .
👩🏼 Dry skin is one of the earliest signs of dehydration .
🤦♀️When you're severely dehydrated, your blood pressure can drop, your brain may not get enough oxygen, and you'll feel dizzy.
💧of course the most logical sign that you're dehydrated is that you're thirsty 😋 .
😖 Muscle cramps can be caused by loss of fluids and electrolytes, which alters fluid balance in the body and increases the excitability of nerves.
😖 When the body is dehydrated, the brain can temporarily contract or shrink from fluid loss. This mechanism causes the brain to pull away from the skull, causing pain and resulting in a dehydration headache.
😔 Dehydration is one of the most common causes of chronic constipation. The food you eat makes its way from your stomach to the large intestine, or colon. If you don't have enough water in your body already, the large intestine soaks up water from your food waste.
🥗 it is actually quite difficult to tell the difference between being hungry and thirsty and studies show that one drinking 8 oz of water when hungry stops hunger pangs 100% of the time and can aid in weightloss
#health #wellness #water #drinkwater #fatloss #weightloss #fitness #weightwatchers #weightlossinspiration #bodytransformation #nutrition #nutritioniskey #nutritioncoach #igfit #igfitfam #igers #instagram #instamood #instadaily #picoftheday #photooftheday #gyminspiration #gym #love #happy #beautiful #nutritiontips #eatclean #vegan #rawdiet
Repost by @jacobsumana.
The Personal Trainer Society Is Here To Support Trainers
🙈🙉🙊 MONKEY BREAD 🙈🙉🙊
I absolutely love hand-me-down recipes!!! I got this recipe handed down from a client at work! And holy 🐄 is it GOOD!
Sure it may not be the healthiest recipe in the world... but that’s okay! This 100% needs a place in my diet! Obviously I’m not gunna eat the whole thing in one sitting! I will eat in portions. And I encourage you to do the same!
Focus your nutrition goals on limiting foods and self control vs. calorie counting and restriction. I guarantee if you do that you will be a much happier and healthier person!
#healthieryou #healthybakes #nutritioncoach #wellnesscoach #nodiets #healthylifestyle #healthcoach
WHAT DOES YOUR TONGUE SAY ABOUT YOUR HEALTH?
You don't always need to seek advice on your health from a professional. Being body aware gives you the power to take control of your own health and rectify things when they aren't fully functioning.
The tongue is such a huge indicator on what or how your body is of performing and feeling. 👅 A midline crack not reaching the tip of your tongue means you have a weak stomach and your digestive system isn't fully functioning.
If this is your tongue, you are nutrient deficient and will more than likely be feeling bloated after eating and have energy slumps during the day.
If this is you, taking digestive enzymes with your food will help the body to break down the meal and digest.
Don't drink fizzy drinks and also don't drink water whilst eating.
#tonguehealth #nutrition #nutritioncoach #selfhelp
Why Eat Whole Eggs?
Many people don’t want to eat eggs, and especially egg yolk, because of the cholesterol content. Research has shown that high levels of dietary saturated fat have a much stronger correlation to increased levels of cholesterol than actual dietary cholesterol.
Cholesterol has several essential rolls in the body including cell membrane function, dietary fat absorption, helping to synthesize bile salts, and it is also the basis of many steroid hormones including vitamin D. Because cholesterol has so many important roles in our body, our body makes its own cholesterol, and a lot of it.
Eggs are a healthy nutrient dense food. They are low in calories, high in protein (4g in the whites and 2.5g in the yolk), and high in many important nutrients and antioxidants. The majority of an egg’s nutrients and antioxidants are found in the yolk. This includes:
*Vitamin D - critical for bone health and immune function. Eggs are one of the only foods that naturally contain vitamin D.
*Choline - essential for healthy functioning of all cells, and particularly important during pregnancy to support healthy brain development.
*Lutein and Zeaxanthan - antioxidants that help reduce the risk of developing cataracts and slow the progression of age related macular degeneration.
#eggyolk #eggnutrients #eatwholefoods #eatrealfood #foodisfuel #foodporn #foodspo #nutrition #nutritioncoach #glowup #glowupnutrition
What Foods do you need to eat more of, to create a natural caloric deficit and balance your hormones.
The answers to prevent or reduce the chances of getting many serious diseases — including diabetes, blood pressure and hypertension — lie in your kitchen. The food you eat works as medicine and can help contain progressive diseases and reduce the need for pills. Medicines simply help alleviate the symptoms. THEY DO NOT fix the root cause of the issue.
The basic reason for all problems is inflammation — be it vascular or cardio. Any form of disease is the manifestation or end result of a slow progressive inflammatory response. Various nutrients, foods and dietary patterns have been shown to reduce inflammatory markers. Keeping the digestive tract healthy will help balance the immune system, which, in turn, may reduce inflammation.
Metabolic Balance is a program which is all-natural and puts an emphasis on consuming foods with a low glycemic index, that are high in fiber and that are rich in anti-inflammatory properties. I also teach my clients to use anti-inflammatory herbs and spices, like turmeric, garlic, ginger, fenugreek, mint, clove, coriander and cinnamon. To learn more about the program email me at email@example.com
#reverseillness #kitchen #torontonutritionist #food #fightinflammationwithfood #superfoods #nutrition #nutritioncoach #foodismedicine #holistichealth #liveinspired #wellpreneur #mindbodysoul #healthyfood #health #healthylifestyle #cleaneating #nourishyourself #nontoxicliving
Yesterday as I was getting ready for dinner this sweet thing came up and tapped me on the back and handed me this note. 😭 I think I almost cried a river. There just aren't words to begin to express the joy I felt reading this.👇🏼 This Incredible company changed EVERYTHING for our family. Her life, her sisters lives and now 17,000 other's lives are forever changed because we jumped into coaching 3 years ago scared to death. 😱
Seeing her write those words was just confirmation and made my momma's heart swell with joy. We made the right decision and although she has no idea how much it's radically changed her life she loves what we do. 🙌🏼 It's one thing to feel fulfilled and know we are making a difference in other families but nothing compares to the joy I feel knowing my girls are happy and thankful that we are on this mission. Feeling so INCREDIBLY blessed today. 💜
We came, we competed, and we won the division International speech and table topics contest In Surabaya, 🇮🇩. 🙌🏼🙏
The competition was exceptional and the judging was tight, but we were able to take home first and second place per contest respectively. I’m so proud of my team representing Bali @toastmastersinternational
clubs. As the first place winners, Natali and Amed will be moving on to compete at the District level. Sending them much love and support — they got this!!!
. (From left to right: Amed, Table Topics first place, @aquarian_mama
, Table Topics second place, Me, second place International Speech contest, @natali.tj
, first place International Speech contest)
The Importance of Soaking Nuts
✅Just because nuts and seeds are considered good sources of protein and nutrients, doesn’t mean your body can absorb these nutrients😏
❌Nuts contain substances that interfere with the body’s ability to absorb nutrients.
✅Like grains, raw nuts (and especially raw seeds), contain moderate levels of phytic acid and enzyme inhibitors. Phytic acid is biologically necessary for the plant, as it helps safeguard the nut or seed until proper growing conditions.
👍Just as the process of soaking, sprouting or fermenting grains reduces the anti-nutrient content and makes them more beneficial to the body, the simple process of soaking nuts improves their nutrition.
✅Soaking in salt water is a simple mineral solution and low-temperature dehydrating helps to break down much of the phytic acid and make the nutrients in nuts more available to the body👍
✅It is simple and inexpensive to do at home and can greatly increase the nutrient content of the seeds and nuts you consume.
✅ There are two parts to soaking nuts and seeds: warm water and salt.
💦The warm water will neutralize many of the enzyme inhibitors and increase the bioavailability of many nutrients, especially b-vitamins. The 🧂salt helps activate enzymes that deactivate the enzyme inhibitors present in nuts.
✅ Within 2-6 hours (depending on the seed or nut), many of the enzyme inhibitors are broken down. At this point, a dehydrating process beings to return the nuts to a crisp texture, add black salt it will make an amazing taste for your crispy almonds😋
#holisticway #wellness #wellnesslondon #wellness
.uk #ketodiet #lchf #paleo #katinutribeauty #kitchenkati #guthealth #guthealing #warriordiet #nutricion #nutritioncoach #healthcoach #healthycoaching #intermittentfastingresults #autophagy #naturaleating #almonds #digestion #digestionsupport #blacksalt #soakingnuts
Lookin for spring weather likeee☀️💐🔍
Gettin’ antsy for some consistently nice weather...anybody with me?!
Cannot waittt to live in shorts, tanks, & ‘kinis again🙌🏻😬😍👙
Which is your favorite? My funny face or bright smiling face?
In between, My name is Chidimma and I am your cool and calm delivery lady aka your shoe goddess😉