Hello my old friends did you miss me?
Three weeks with no strength work as such. So a brief all over body weight and kettle bell session today. From my multi-sport days I reckon it takes two weeks to regain one week off - so six weeks should do it! . Press ups
. Planks . Squats with sand bag
. Kettlebell Russian twists, swings, figure 8s & sit ups
30 mins at a leisurely pace. Done! .
2x a week or so is all it takes! (I’m not trying to be a #menshealth model) .
What do you love about yourself?
How many of you hesitated or couldn't off the top of your head answer the question?
Funny right! Over the years we have become accustomed to believing that we arent allowed to love our bodies just the way they are. Guess what? Interesting point of view I have this point of view....right? It isnt ove opinion. We have had others opinions instilled in us so deeply we believe that it is our own opinion.
Working with Access Consciousness helps to unblock those thoughts, it teaches you the tools to put everything back in to question so that you dont become stuck. How does it hey any better than that? What else is possible?
I challenge you, without hesitating, the first thing that pops into your mind, comment below with the one part of your body that you love...tell the world.
Mine...I love my eyes. They sparkle blue as anything.
S U M M E R S A L A D S 🌿🌿
Hump day calls for simple salads made for summer. I literally made this in like 5 minutes tops! 👌👌
Throw some greens in a bowl, add in green apple 🍏 avo 🥑 mango 🍊 mint from the garden 🌿 and pomegranate seeds 🍒 = Salad done! Might top with some nuts for added crunch factor! I made a tahini and apple cider vinegar dressing and I'll have it as a side with some protein... thinking it's going to be steaks on the BBQ... yumm!! .
Corpul tau spune foarte multe despre tine, stilul tau de viata si despre principiile tale. Vino la o evaluare corporala la clubul din Sibiu si incepe acum sa lucrezi pentru a deveni cea mai buna versiune a ta! 💯♥️🎉
Getting back on track with my fitness 💪 this year. Exercise, unfortunately was not at the top of the priority list 📝 last year and my fitness 🏃♀️ has suffered 😩
This year it is back in focus 🤓 and yesterday I got to get out for my first proper run 🏃♀️🏃♀️🏃♀️ and man did it feel good!! Obviously I am far from where I used to be but not sure if it was the fact that I was so excited 🥳 to get back out there or if it was that I was kiddie and responsibility free 🤭 or sheer determination to make the most of the time ⏰ I had but I actually really surprised myself with what I was able to achieve 🙌
That being said, my body knew it had worked hard!! So post stretches and a nice cooling shower 🚿 I lathered myself Frankincense and Ice Blue diluted down with Fractionated Coconut Oil. And today, I have to say - today - no aches, pains or muscle fatigue at all!!! 👍👍👍 These oils still manage to surprise me with just how effective they are!! So now I am just bursting with energy and excitement to get out for my next run 🤩
Are you single & trying not to be desperate?
Are you in an on again, off again “relationship”?
Do you have a friend with benefits who won’t commit?
You feel lonely, unworthy, unlovable, isolated, like you have failed somehow?
Everyone else can find that special someone.
What is wrong with me goes through your mind continuously.
There is an ache in your heart and an emptiness in your soul.
So you stay with the wrong one.
Or take him back after yet another break up.
Accept any crumb a man will give you even if its only for a night.
Go on date after date.
Believe that all men are idiots.
Believe that good men are impossible to find.
That used to be me!
The girl in this photo had her heart broken over and over!
So often by the same man!!
And I suffered depression, anxiety, chronic stress, addictions & eating disorders..🤔
The thing is with behaving this way.
Feeling this way.
Believing in fallacies.
You will continue the cycle.
What you feel you attract.
What you believe becomes your reality.
Your thoughts, feelings & beliefs CREATE YOUR EXPERIENCE.
If you want a man to treat you like a goddess.
YOU have to treat yourself like one!
Because you are one!!
If you want a man to love you, YOU have to love you.
If you want a healthy relationship with a partner YOU have to have that healthy relationship with yourself first.
Others treat us how we treat ourselves.
If we disrespect ourselves we will be disrespected.
Self love is derived from within.
From feeding our mind & soul.
This is exactly what my coaching program is about.
I didn’t know I hated myself until I fell in love with myself!!
And my life transformed.
It is REALLY tough to get on top of this.
But with me by your side you can do it too.
Direct message me and lets make a time to chat!
Before Valentines Day!!
How many times have you heard that you need to count every single calorie you eat, count points for everything thing that passes your lips or hire a personal trainer to reach your ultimate health goal? ⠀
Well I have good news: I’m here to tell you my Bright And Balanced Whole Food Cleanse is a fully done for you, easy to follow and most importantly delicious reset cleanse. I’d love to share more with you about how it all works, when its due to start and how you are now alone wanting to kick start AMAZING energy for 2019. I’m here to happily overcome your worries, doubts or objections, so leave a comment or drop me a direct message. Always here to help!⠀
1 339 minutes ago
Keep doing you and stick to those goals, surround yourself with positivity and those who inspire you, do what makes you happy and don’t put that happiness after anything. Stay focused and work hard beautiful because life is there for the taking - nothing worth having comes easily and nothing great comes without hard work and consistency.
At the end of the day life is what you make it - take risks, try something new, eat what makes you feel good, stay active and be the good in this world 🌍 ✨
This is your hump day reminder that you can do anything you set your mind to - you are your only setback and the magic you can create will change the world 🌻 stay true to you and your dreams.
1 1340 minutes ago
Good morning beautiful people 😊😊 wake up and be great today! Chase those dreams and aspirations. BE YOU 💪
Today’s breakfast 🍌 🍞 😋. Our homemade porridge and chia bread, slices taken out of the freezer and toasted, with almond butter, sliced banana and a little sprinkle of chia seeds for the photo 😉🤣. Eating and maintaining a balance between the three macro nutrients (carbohydrates, proteins and fats) at every meal and snack will 1️⃣ Help you stay full for longer 2️⃣Help balance your blood sugar levels 3️⃣Reduce sugar cravings, to name a few reasons to eat a truly balanced diet 🙌. The positive knock-on effects on health are numerous when you apply this balance, such as reducing the risk of certain diseases and improving weight management.
Eat simply, but eat well 💪🙌👏😘
Another vegetable in season at the moment….leeks! 😋 Here’s a delicious recipe using leeks in a slightly alternative way…in a flapjack…don’t knock it until you have tried it!
Leek + Amaranth Cheesy flapjacks
1 leek, washed, cut in half and finely sliced
2 sprigs rosemary, leaves picked and finely chopped
a pinch of chilli powder (optional, to taste)
175g jumbo oats
200g mature cheddar, grated
➡️Heat the oven to 180C/ fan 160C and line a shallow 22 x 30cm baking tin with baking paper.
➡️Take a large deep frying pan with a lid, put over a high heat and leave for a few mins to get really hot to puff the amaranth quickly. ➡️Sprinkle just a few seeds into the pan and cover with the lid – they should pop in just 2-3 secs. If it takes any longer they will burn before they burst, so leave the pan to heat a little longer. ➡️Once the pan is hot enough, add a heaped tablespoon of the amaranth and cover. Shake the pan back and forth to swirl the seeds about as they pop and after a few seconds tip them into a bowl. Repeat until you have puffed all the amaranth.
➡️Wipe out the pan then add the butter, leek and rosemary, seasoning with a little salt and pepper, and chilli powder, if using. ➡️Put back over a low heat and let the leek soften for 5 mins. ➡️Turn off the heat and stir through the popped amaranth, oats, cheese and eggs and mix together thoroughly. ➡️Tip the mixture into the prepared tin and press firmly down with the back of a spoon.
➡️Bake in the oven for 25 mins until deep golden brown. ➡️Carefully lift the flapjack out of the tin – holding onto the baking paper – onto a chopping board.
➡️Cut into 16 pieces and allow to cool.
Salads don’t need to be boring! Tonight’s combo is baby spinach, roast pumpkin and broccolini, avocado (a must for me!), goats cheese, walnuts and grilled chicken. For a dressing I mixed together extra virgin olive oil, tahini, whole grain mustard and a little bit of water. The perfect, quick weeknight dinner! 🍽
Be stronger than your strongest excuse 💪🏻 Fresh starting of the year.
What are you looking to change in your life?
Would you like to start a new activity? Start a course? Learn a new language? Start your own bussiness?
Whatever is that you want to start the moment is now!
You will never get what you want if you don’t move, you will never change if you keep on doing the same things everyday.
Changing is hard and sometimes hurts, changing is growing, learning and discovering a part of you that was already there but you didn’t know. You will have to be very strong and remember everyday WHY you want to change or start a new pathway.
Find those things that will give you balance:
Dancing or singing,
Time with love ones,
Walking along the beach,
Time for yourself.
All those things that you love doing will keep you in balance and strong.
Don’t waist your time waiting, go for it! 💕
0 13an hour ago
≫≫ B L U E B E R R I E S ≪≪
This juicy delicious berry is often labelled as a superfood. But why? 🤷🏼♀️
You guessed it! I’m about to tell you why!! 😏
≫Not only are blueberries absolutely delicious, they have a great nutritional profile as well.
≫Blueberries are nutrient dense which means they provide a lot of micronutrients such as fibre, vitamin C, vitamin K and manganese whilst providing very few calories! (Only 84 cals in an entire cup!!)
≫They are also high in antioxidants which can protect you from free radicals, reducing your risk of ageing and diseases such as cancer.
≫They are also linked to reduced (LDL) cholesterol and lower blood pressure which can prevent heart disease.
≫It has even been linked to improving brain and memory function due to reduced oxidative stress.
≫Blueberries may also help to control your blood sugar levels and prevent diabetes.
≫They have also been shown to help relieve urinary tract infections.
≫Lastly blueberries may even help your muscles recover post workout!
WHAT CAN’T THEY DO???
I don’t know about you but I bought 12 punnets of these 🙈
I mean you would pay NOT to have them! 😂
There really is no excuse to not incorporate blueberries in your diet.... unless you’re one of those aliens that don’t like blueberries 😳 in which case I don’t think I can talk to you anymore.... 😂 jokes.. but seriously.
I rest my case! 💜
NEW ON THE BLOG: How Mindfulness Can Improve Your Health.
It’s often said that the key to enjoying life is to practice mindfulness. And with good reason – being mindful can help increase feelings of gratefulness, contentedness, satisfaction, and happiness.
But did you know that being mindful can also deliver some fantastic health benefits?
Read this week's article to learn more (link in profile).
Combine the hubby out of town + a sick kiddo (no school) + a week full of appointments = NO time for cooking!
But my health (and clean eating) are a non-negotiable because this mama has no time to be tired or low energy! All organic, gluten free, vegan!
Choose healthy food, fast......instead of fast food!
+ Breakfast: Superfood vegan chocolate shake + dehydrated fruits @elevateyourlifeproject
+ AM Snack: blackberries + sprouted almonds
+ Lunch: GF Balsamic brussels sprout + cannellini bean salad with 1/2 avocado from @thistleco
+ PM Snack: chocolate vegan superfood shake + almond butter + @so_delicious coco whip
+ Dinner: @amyskitchen baked vegan + GF lasagna with side of chopped cucumbers, olive oil + sea salt
+ Late Night Treat: Homemade-ish vegan, GF chocolate chip cookies (thanks @simplemills + cooconut oil + almond milk)
1 171 hours ago
ПРОДОЛЖЕНИЕ ⤵️⤵️⤵️ Дни шли, шли недели. Прыщи затаились и... так их больше никто и не видел. Возможно, они эмигрировали к следующей счастливице, пока не открывшей для себя волшебный зеленый эликсир. Ну а я поделюсь с вами всеми деталями, как обещала.
🌿Итак, если вам по вкусу зеленые листовые овощи и вам интересно опробовать на себе чудесный эффект зеленых коктейлей, НАМ ПОНАДОБИТСЯ:
✅стационарный блендер (я пользуюсь совершенно негламурным за 10 евро)
✅ зелень (и фрукты ИЛИ овощи по желанию)
Ну а дальше - дело ваших вкусовых предпочтений. В ход идет любая сезонная зелень, причем чем зеленее, тем лучше. Я обычно комбинирую молодой шпинат, петрушку, свекольную ботву, руколу, укроп, базилик, кинзу, сельдерей. Иногда для вкуса могу добавить огурец или какой нибудь фрукт типа ананаса или киви (или авокадо когда кУсать осень хосется), но мне больше нравится просто зелень.
🌿 Берем по пучку понравившейся зелени + воды на глаз, где-то 0.3/0.5, измельчаем блендером до однородной консистенции без крупных кусочков и пьем сразу же (иначе смесь окисляется и теряет все полезные свойства).
🌿 КОГДА ПИТЬ СМУЗИ? Отдельно от еды или вместо нее. Вы удивитесь, насколько он насыщает, а после нескольких недель регулярного питья убирает бессмысленный неуемный жор.
Если вкус зелени вам непривычен или не вызывает энтузиазма,
- делайте микс овощ+зелень или фрукт +зелень. Если совсем тяжело, начинайте с 20% зелени и потихоньку увеличивайте до 90-100%
выжмите в зеленый смузи половинку лимона и добавьте чуть-чуть соли, вы удивитесь!
🌿 ВАЖНО: глушить литрами с первого дня этот коктейль не надо! Сок зелени очень активный, поэтому у него такой мощный эффект. Начинайте с полстаканчика в день (особенно если вы догадались процеживать смузи и пить чистый сок зелени без клетчатки), следите за самочувствием (головная боль, увеличение числа походов в туалет и т.п. могут имет место быть, но не обязательно). Если все под контролем, и вы хорошо себя ощущаете, то плавно увеличивайте дозу. Когда организм привыкнет, он сам попросит у вас больше.
🌿КАК ЭТО РАБОТАЕТ. Про кладезь витаминов и микроэлементов в зелени знают все, поэтому повторяться не буду. ПРОДОЛЖЕНИЕ⤵️⤵️⤵️
✨Hep duyduğum ve hiç inanmadığım bişey varsa o da “tek tip” diyetin herkese uygun olabileceği...
✨Bazısına baklagil dokunuyor
✨Bazısına ekmek dokunuyor ✨Bazısının kuruyemişlere hassasiyeti var ama farkında değil.
✨Herkesin beslenmesi kendine özgü ve birine iyi gelen diğerine iyi gelecek diye birşey kesinlikle yok.
Sosyal medya ve
Daha pek çok uyaranın bize “tek tip diyeti” dayatmasının farkında olalım.
Kilo vermek, sağlıklı olmak sadece yiyip içtiklerimizden öte birşey.
En başta bağırsak floramızın buna uygun olması gerek.
Az yiyorum ama kilo veremiyorum 🤷♀
Su içsem yarıyor 🤷♀
Bağırsaklarımızda faydalı probiyotiklerimizi barındıramazsak ne yersek yiyelim onlardan fayda sağlamamız olanaksız olur.
Önce bağırsak florası düzelmeli ki sonra istenilenler için harekete geçilebilsin👍🏻 Sağlıklı olmada duygusal durumumuzun önemi bambaşka✨
Ben, bu sene kendimdeki en büyük çözülmeyi “kendime kibar olmamla” başlatıyorum.
Kendime zaman zaman çok “acımasız” ve “hoyrat” olduğum gerçek.😌
Ara ara oluyor, insanlık hali sanırım.🤷♀
Ama bitki ağırlıklı beslendikçe çok daha yumuşadığım bir gerçek.😌
Siz de kilo alıp verme sürecinde kendinize sevgi ve şefkatla sarmalayın olur mu?
Bebeklik halinizi düşünün.😉 Ben öyle yapıyorum ve hemen yumuşuyorum.☺ #içedönüş
7 1824 hours ago
Ne kadar yorulsam , bazen bu meslekten ne kadar soğutsalar da 😏 günün sonunda elde edilen başarı hikayeleri en az danışanlar kadar mutlu eder beni 🙏🏻 ve yine yeniden birilerinin hayatına dokunabilme ümidi , isteği ile silkelenip bir başka öykü için gayretle çalışabilmeme de hep vesiledir 🧚🏻♀️ . Bu öykümüzün başlangıç tarihi ise tam 2 ay öncesine ait sevgili danışanlar 👌🏻 ve fark gördüğünüz gibi öylesine güzel ki 😍 sizler de görün istedim 🙏🏻 Biz bugün -15 kilogram ile yolumuza devam ederken , ruhunun ve bedenin değişiminde ki o ahenk ise sevgili Şule hanımın yüzünde ki gülücükte gizli 😌 Bana en çok sorulan sorulardan biridir ne kadar zamanda kaç kilo verileceği 🤨 Kimi için 2 ay , kimi için 5 ay , kimi için 10 kilo kimi içinse 30 kilodur derim .. Çünkü herkesin genetik yapısı, yaşam standartları, olanakları , metabolizma hızı birbiriNden farklıdır 🤷🏼♀️🤷🏼♀️ Ve burada zaman ve rakam çoğu zaman önemsizdir.. Önemli olan değişimi yürekten istemek , bunun için çaba ve emek sarf edip geldiğiniz noktaya şükretmektir 🙏🏻🙏🏻 . Ve başarınızın devamlılığı içinse hala o emeği , sabrı sürdürmektir 👌🏻 Doğru yerde , doğru zamanda , doğru kişilerle karşılaşmanız dileğiyle 🙏🏻 Sevgiler 💕 #goodnight 🎈 #health#healthy#life#diet#body#eat#food#lifestyle#woman#man#girl#healthcoach#healthyfood#healthylifestyle#healthyeating#healthychoices#tuesday#motivation#positivethinking#positivevibes #🦉 #work#hard#beforeandafter#izmir#diyetisyen 🍀
Zondag bakdag, maar aangezien ook ik nog wat kerst kilo's kwijt moet even niets zoets. Daarom heb ik maar quiche gemaakt met broccoli, courgette, en paprika. Ik heb ze in handige eenpersoons vormpjes gemaakt zodat ik morgen lekker makkelijk een schaaltje in de oven kan opwarmen. Ideaal.
Been feeling so much better after like a 4-week cold/sinus infection 😅 Appetite is way up. Lifts are heavier. Sleeps about as good as I can get it with my schedule lol. Overall happy girl 🥰 .
Gonna be annoying and remind yall regularly- but keep up with those health goals. Write them down, daily if you have to. Every little positive thing you do for your body adds up! Thats how this whole “fitness” thing becomes a lifestyle thing. Self care is paramount.
✨NYC & Online Coaching through link in my bio✨
The biggest reason people fail with diets and change in habits is because they go to an extreme and cut everything they love out.
Making yourself so restricted just makes your cravings go up‼️leading to failure. If you want to change something in your life, whether it be to eat better, workout more, be more positive, anything, TAKE SMALL STEPS👌 and recognize even the smallest accomplishments🙌
Also, don’t restrict yourself. Listen to what your body needs! Go out with friends and enjoy a nice drink every once in a while😊 Stay happy!😎
#90DaysToAConsciousBody 15/90 💓 the last two days I’ve felt a little “off”. I’ve been feeling more tired and sleeping A LOT more than usual.
For the first time in a very long time I’ve allowed myself to be with my thoughts. I’ve been meditating, journaling and doing a lot of reflection.
What I am currently feeling is a result of me not being in alignment with my higher self (as humans, we come in and out of this alignment... it’s life). I’ve set expectations in both my personal and professional life and right now I am struggling to see clarity in which direction to move next.
I am learning to observe and feel these feelings without judgement. With contrast comes clarity and with clarity comes inspired action.
For now I will just lay low, allow myself to rest, and SURRENDER.
Remember, your current situation is not your current destination. Keep shining✨
56 385912 hours ago
DO THIS FIRST TO FIX YOUR HORMONES👇🏻
[you already know]
our gut is the foundation for everything.
simply said, if the gut is out of wack, then everything else is going to be thrown off because of it.
heal your gut, heal your life.
i get DMs all the time with questions of how to heal your hormones, fix your period & get your energy back...
but the thing is, there isn’t ONE fix
- just like there isn’t ONE diet.
it’s not gonna be one simple supplement or one simple nap. you’ve spent years creating what’s happening in your body.
but that’s not what i’m here to tell you.
i’m here to give you the key to your healing:
don’t know where to start?
click the link in my bio to download your free GUT ED guide.
i gotchu 💛✨
We all can use a little Pineapple Juice in our lives! Day 2 of my wife’s 30 Day Solid Food Vacation / Juice Feast and she’s doing great! I’m enjoying helping her with it by making juice, etc! #pineapplejuice
20 1626 hours ago
9 years will have to do.. 💃🏼
I honestly had trouble figuring out how to convey my emotions with this one so I’m just going to keep it simple.
I had 0 self confidence from about 12–22 years old.
I didn’t like my body. I didn’t like who I was. I felt lost. I felt stuck. I felt like my life was out of my control. And I was scared to ask for help.
I can 100% say that investing in my health changed everything for me.
I went into my fitness journey thinking I was just going to look better in my clothing but realized that fitness & health are about SO. MUCH. MORE. than that.
✨It’s about showing yourself you’re WORTH the effort, that you are CAPABLE of so much more than you thought you were, being PROUD of every step you take, and feeling STRONGER and more CONFIDENT both physically and mentally✨
Each one of us deserves to feel that way👆🏼 and if you’re ready for that, I am here to support you. Click the link in bio & let’s talk about your goals 💕
What’s one way that fitness has changed your life!? 👇🏼👇🏼
35 3117 hours ago
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