Personal sessions are the way that I understand you best. While I offer ideas and inspiration here via dear IG, the specifics, personalization, and step-by-step support that creates real change happens when we work together. (Or when you work with anyone else - it doesn't have to be me!)
But, you know where to find me if there comes a time when you want to do that work - no matter where you're located.
Meanwhile, I'll keep it coming here. ✊🌟 Thanks for sticking with me.
“I EAT HEALTHY BUT IM NOT SEEING RESULTS.” A lot of people say this to me, but it isn’t until I have them track everything they eat that they realize how much they are overeating. Or they find out that what they are eating is not actually all that healthy. .
Fruit provides antioxidants, vitamins, minerals and fiber. However, it also contains a lot of sugar. The key is moderation. I’m not saying you should cut out all fruit from your diet, but be aware of the sugar content. I believe in having a balanced diet, not a restrictive one. .
So when it comes to eating out - especially at my new favourite place in Los Angeles - I’m going to enjoy my eggs Benedict and freshly squeezed juice and I won’t have any guilt about it 😄
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19 463 minutes ago
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1 143 minutes ago
I took over @phoebelapine’s stories today while she’s off in the wilderness of Slovenia!
I did a full meal prep and shared my tips and hacks, along with a super quick and easy recipe! Head over there for the detes on this big ol prep!
While the month-long heat wave may be finished on PEI, the summer heat is here for a little while longer! This has been my saving grace all summer long - sparking water + an oscillating fan 😎
What’s your favourite way to stay cool and hydrated in the summer heat?
Happy Friday from Santa Barbara 💕 This was actually my lunch from yesterday, but I didn’t have time to post since I was driving to my grandma’s house. I was surprised by how much smoke is in the air right now. There were points on my drive where I couldn’t see mountains that I can usually see. It was definitely a reminder not to take good air quality for granted. Isn’t it amazing how many blessings we can take for granted?! How often do you really feel grateful for “simple” things like indoor plumbing & electricity? Anyway, just some food for thought. Speaking of food, here’s what’s in my bowl 👇👇
Roasted Purple Sweet Potato Wedges (roasted for about 20 minutes at 425F with . Avocado Oil - flip half way through),
Sautéed Rainbow Chard Stems & Leaves (I sauté them separately),
. Spinach & Spring Greens Organic Chicken Sausage,
Medium Boiled Egg (boiled for 7 minutes and then placed into an ice bath),
. Sumac & Black Sesame Seeds.
Sending you lots of love 💚 .
👉 Follow @bellafrmus 👈
👉 Repost from @tinycleankitchen 👈 Thanks!!
#delish#eeeeeats#mealprep#comida#onthetable#gastronomia, #getinmybelly#goodeats, #huffposttaste#forkyeah#eatlocal#culinary#cheatday#beautifulcuisines#instayum, #ribs#bonappetit#gastronomy#food52#myfab5#jerf#tastingtable#infatuation
2 44 minutes ago
Tired, tired tired. I think I was so excited to see Heather Stambaugh today that I couldn't sleep last night. I even dropped the paintbrush today. Shoulder work yesterday has me feeling the 🔥
Love the flexibility with my program.
I get the next 2 days to REST if I choose (I jyst might) or I can do something else...swimming, running, kickbox, biking whatever I want. Did mention I get to eat a lot of food too?🍑🥑🍳
Are you ready?
New challenge group starts Monday!!!
Here we go!
One shopping list without extravagant or hard to find items,
One night of cooking with minimal “fresh prep” during the week,
One week of dinners!
Sounds easy right? One of the biggest challenges I’ve always had When I planned out my week is making sure that I get everything I need for every night on Sunday when I do my big shop. What normally happens is I do 75% of the big shop on Sunday realized I forgot a couple of ingredients and go back a couple times during the week. When I end up back in the grocery store I end up with a cart full of things that we don’t really need, things that look interesting or intriguing that most likely end up sitting on my shelf. When I’m organized, with a shopping list, I buy only what I need, waste much less food, and spend so much less time and money in the store. That’s really my goal with this; to free up 40 minutes maybe an hour every day to spend with my family or on myself! It’s not easy but it’s not not so hard, it just takes effort. I will share the shopping list Saturday night so that Sunday you can do your shop and meal prep with me Sunday night. There are so many food bloggers on Instagram. One of the things I’ve noticed is that most of them are either full-time bloggers, stay at home moms, or some combination of the two and have plenty of time to spend whipping up an extravagant dinner every night. That doesn’t work for me! If it doesn’t work for you either, join me Sunday! Let’s cook for an hour or two, get it done, and enjoy the last bit of summer ☀️!
breakfast: a banana 🍌
dinner: half a bean burger 🍔 on a slice of both in one bread 🍞 and mayo with steamed carrots 🥕,peas, sugar snaps and broccoli 🥦
tea: (a mish mash of things) 1/4 of a bean burger 🍔, roasted tomatoes 🍅, sugarsnaps, spicy couscous with quorn mince, peas, grilled peppers and carrots🥕 with salad 🥗 and an apple 🍏
snack: dried mango and raisins
sometimes i struggle with eating enough and sometimes i binge 🤷🏻♀️🙍🏽♀️ but i’m trying to improve my relationship with food as it hasn’t been great for a couple of years as i used to religiously count calories (don’t start doing it)but i can’t seem to find the balance so don’t use what i eat as a guideline pleASE because it won’t always be healthy for you even though there’s a lot of veg that doesn’t mean there’s enough calories or too many calories. i’m saying this because today wasn’t a good day and i thought i’d be raw and truthful because that’s what this is for but im trying to maintain a healthy diet and let myself have treats and remind myself that it won’t kill me(this isn’t me saying i have an ed, i don’t i’m just saying that people can struggles sometimes)
1 56 minutes ago
Attempting a simpler/fresher approach to my meals since I’ve been having such issues with packaged foods lately 😩 Everything is cross-contaminated & it’s too difficult to determine what ingredients are actually in the box 🤷🏼♀️I can’t always be in control of meals [eating at restaurants/friend’s houses] but what I can control, I will 🍅🍓🍌🍳
My @traderjoes haul is all ready to be prepped this weekend! All this + rotisserie chicken for $43 🙌🏼💃🏼
Seriously this is my favorite meal to prep! And BONUS it’s the EASIEST! 🙌🏼❤️
1-package turkey meat balls
1-bottle of yoshidas teriyaki
2 cups of jasmine rice
2 bags of frozen broccoli
All you do is throw those frozen turkey meat balls in your pressure cooker for 15 min 💥 with the teriyaki sauce then steam yo broccoli and cook yo rice. 🥦🍚😋 This made me 4 meals and 2 LARGE portioned out meals for the husband! 💪🏼🙌🏼👍🏼 Another thing I love about this meal is that it tastes even better cold right out of the fridge! #winning 😂 Considering I HATE meal prepped chicken 🐔 haha I’ll eat this instead! 😜 #mealprep#friyay#yum#healthyfood#recipe#meatballs#turkeymeatballs#goals#grit#gains#naturalfitsisters#naturalbodybuilding ❤️
0 127 minutes ago
Lunch. Chicken, 1/4 cup of rice and chiles en vinagre...cause you know us Mexicans can’t live without chile 😉😁 #mealprep#gains
0 37 minutes ago
From corporate to work from anywhere #mompreneurs YOU can have it all!!
Join us on September 12th for a Meal Prep: Back-to-School Basics Class at @bioplenishivtherapy!
This hands-on meal prep class shares techniques for step-by-step preparation of simple and delicious meals with Dara Parker - Health & Wellness Coach @dparker_wellness and special guest Nicole Graham. $10 per person.
R.S.V.P by contacting BioPlenish today by calling (281) 295-1641 at
Location: BioPlenish, 16610 Interstate 45 (Suite 222 - Spirit of Texas Bank)
Cuz when you thought you had burghol and you don't, you make cous cous.
Actually, you swap cous cous for lemon juice with your neighbor cuz you really didn't have cous cous either. 😉
Have you seen my month's menu? I plan monthly menus because it helps me worry less about meals and focus more on work and family. WORK SMARTER NOT HARDER.
The ratatouille sauce is onions, carrots, zucchini, corn and diced tomatoes. Seriously that's it. You can add red pepper, eggplant, any vegetable you wish. Spoon it over the burghol and enjoy!
Ps I also made FOR THE FIRST TIME EVER a POTATO KUGEL and a CHULENT. Seriously. Let's see how they come out... The sephardi in me is nervous 😂. Shabbat shalom!
Yesterday my friend brought in homemade pickles to work and they were so so good. This is just a pickle from the store but it’s still almost as tasty!! dEATS: lemon garlic asparagus, salmon, a pickle, spinach, and sunflower / pumpkin seeds
Iron + omega-3s + calcium among others, these spinach + grass fed meatballs are packed with nutrition for your toddler 📒 They also taste freaking bomb and are great with some marinara over some chick pea pasta, zucchini noodles or spaghetti squash 🍝
Thanks #fittobetied for the inspo.
1 lb grass fed beef
1 package frozen spinach🌿
1/4 c finely chopped onion
1 tsp minced garlic
1/2 c oats
1/4 c freshly grated parmesan
1 tbsp Worcestershire
1 egg 🥚
Olive oil 🏺
Happy Friday 💚 ft. rice cakes and avocado of course ❗️Most the time I’ll use half an avocado, BUT, the ones I bought were tiny little guys, so I used a whole one split between my two rice cakes.
Avocados are great because they provide healthy monounsaturated fats as well as potassium, plus they’re DELICIOUS. If I only use half of an avocado I rub a little coconut or olive oil on the exposed side, wrap the other half in plastic wrap, and place it in the fridge to prevent it from turning brown!
1 324 minutes ago
Celebrating 29 from the top of the trail. That was a killer hike between @davidfauntleroy trying to kill me yesterday, the humidity, and the heat. Remind me why I prefer to be fit instead of fat? 💀 #happybirthdaytome
1 12an hour ago
Recipe testing again with these cookie dough energy balls😀🙆🏼 So easy to make and you can make them to suit your energy requirements.. so more nut butter for the active gals and guys if that's what you like🤓 .
DM for the recipe!
Happy Friday!! Packed a quick lunch for the beach today 👏🏼 I used spinach for the base then topped it with tomatoes, avocado, chickpeas, kalamata olives and hard boiled eggs. I brought a little olive oil + balsamic on the side for dressing 👌🏼🌿 Have a great day loves!! #veggininthecity
31 9371 hours ago
OREO CINNAMON TOAST SANDWICH
A little different from my normal ‘health’ posts but #balance right??
I saw a post the other day (can’t remember who) but they mentioned how they split their diet 80/20. 80% good whole food, 20% whatever else they want. THIS IS SUCH A GOOD STARTING POINT TO FIND BALANCE.
Got this beaut on vacation last weekend and it was just !!!! So good
I’ve seen these cereal/ice cream sandwiches at multiple dessert places but this one is from @creamistry 💘
27 7781 hours ago
My kind of happy meal 😋
Last week I posted that it had been my first day back in the gym after about 3 months off. I know how hard it is to get back into it after falling off for some time but I feel so much better mentally & physically now that I’m becoming more active again.
Aside from getting my ass back in the gym, the hardest thing for me is keeping my diet on track. We all know I’m obsessed with @cheetos, @oreo, @innout (COUGH COUGH SPONSOR ME) hahaha but I’m slowly trying to adjust to eating healthier. My metabolism might not be this fast forever, so I don’t want all the junk food to catch up to me 😅
I picked out 5 meals from @mealprepkingz to try and they’re SOO GOOD. I might actually be able to give up @innout 😳 haha. But I do highly recommend them & if you guys are interested in ordering some for yourself, make sure you save yourself some money by using VERONICA15 at checkout 🙌🏼
28 9092 hours ago
Salsa Verde. This is one of my favorite condiments to make for my meal preps. It’s quick and super easy to make. It adds lots of flavor to your meats and vegetables for very few calories!! .
I’m a huge fan of adding some sauce on the sides of your meals. Adding a sauce like this salsa verde creates an additional layer of freshness to your meal preps that brings them up a level. Having something that brings lots of flavor and changes temperatures can trick your mind into thinking your Meal was made today instead of at the beginning of the week 😎😎 .
Making your own salsa is not as hard as you may think. Plus it just tastes better when you make it yourself!! All you need to do is pull the husk from the tomatillos, peel the garlic, cut the onion in half, and chop the stems from the peppers. Place those in some boiling water until the tomatillos turn army green and then drain the water. Put the ingredients into a blender and add the cilantro, lime juice, and salt to taste. That’s all it takes 🙃🙃
This entire recipe is only 112 calories so splitting it into 4 or 5 meals for your meal preps adds lots of flavor for few calories to your dishes. If you don’t like spicy foods, leave out the Serrano!!
48 20482 hours ago
Getting back into my home workout routine has got my energy levels up and my endorphins swinging into action! 🙌🏼 We all fall off the wagon at times, and there is nothing wrong with that. What matters is getting back up stronger than before and maintaining a positive attitude 💪🏼 Happy FryYay, everyone! What are y’alls plans for the weekend???