• BODY UPDATE •
I’m not going to lie, I’m feeling thick! 🙊
I have assessed my condition and in order to reach the pro standard I have outlined some key areas of my physique that I can improve on. My bulk is going to involve a lot of heavy lifting to grow my muscles efficiently, particularly the glute and hamstring areas. Nothing that a bit of hard work can’t achieve! 😏
I will be making a debut at the WBFF Pro/Am show in October! I am looking forward to stepping on stage for the first time as a professional and sharing the stage with some truly incredible athletes! Watch me grow 😈
1,16214630 January, 2019
Comfort has been my priority when it comes to selecting my outfits... These denims from @myturms are not just comfy but stain repellent and a lot more with super stretch fabric... I cant tell you all how much I enjoyed shooting with these denims.. Just like a kid I kept on experimenting again and again on it... Do stock them up before they're out of stock 🕶
‘The road less traveled is not a luxury. It is a choice.’ Do you think outside the box? I consider that I do and am willing to listen to the advice of wise counsel too.
Moving to here to the beautiful mountains was a choice. Staying is also a choice. When I have felt stuck, I look around and expect change and make choices about how to move next. Just like a game of chess. Moving here has both been a mix of adventurous courage and blind naivety. It’s also a challenge and a huge learning journey for me and my young boy, Finn. I can adore it and I fear it all on the same day. I love the sunshine and the sideways rain and on bad days when I could simply pack my bags, I am choosing to stay. By my choice.....for now 💕
What choices are you making in your life right now? The big ones as well as the small ones. #relocation#startingover#smartchoices#healthiving#mindset#northwales#snowdonia#snowdoniagram#beddgelert#roadlesstraveled#comfortzone#personaldevelopment#strongwoman#strongmother
I was just talking with my trainer earlier today about this: we all want the beach body, but we’re not always willing to put in the hard work to get there. We all want to enjoy long lives free of disease, but we’re not willing to give our bodies the nutrients and healthy food that entails.
Choice is one of the key factors in success - you have to choose those results for yourself, and you have to choose the hard work that it takes to get you there. Make your choice for yourself, and then put your plan into action. How badly do you want it?
Many of us just pick the “light” version of our favorite food product so that we don’t feel guilty!
Truth is, most of these light versions can contain more sugar and more sodium than the normal version to enhance the taste and make it taste as close as they can to the original product!
When it comes to maintaining a healthy life style, calories are not everything!
Hidden salt and sugar are major contributors to many health problems like hypertension, and diabetes.
High sodium consumption can cause water retention that will eventually lead to weight gain
Since you’ll be using the light version, you will probably not stick to the 2 tbsp serving, because it’s light so you’ll end up adding more, which means more sugar and more salt ❌
The normal ranch is higher in fat content, but lower in sugar and salt!
Here’s a trick for all ranch lovers:
mix only 1 tbsp of normal ranch with 2 tbsp of yogurt+ garlic+ lemon + oregano and enjoy with either salad or as a dipping sauce
Not only did you get the same flavor for less calories and fat,sugar, and sodium, you added nutritious components to your dressing/sauce ✅
Or just make a healthy homemade ranch sauce 🤷🏻♀️: ✅✅✅
* 1/2 cup of low fat greek yogurt
* 1 tsp garlic powder
* 1/4 tsp onion powder
* 1/2 tsp of dried dill (شبت)
* 2 tbsp of water
* Salt and pepper
* 2 tsp of lemon juice
29242 minutes ago
Welcome to the jungle.
The collection room is ready, I'm excited to see yous there 🦍🧡 Mucho amor
Did you know that only 1 in 10 adults eat the recommended amount of fruits and vegetables every day? 😳 A diet rich in fruits and veggies can help reduce the risk of many leading causes of death such as cardiovascular disease, diabetes, cancer and obesity! 🤢 Even many vegans don’t eat enough! 🤷♀️ So glad I found an easy way to get more fruits and veggies in my diet every single day. 🥦🍇🍆🍎🥕 Oh and did I mention they’re vine ripened, third party certified for purity and proven in over 36 research studies to get in the body and make healthy impacts! What are you waiting for? Hit the easy button! 💥
4 years ago, I joined young living..was clueless about the oils and how this would all unfold. But I knew I wanted a work community that cheered for another and had each other's backs and all.the.things. And for it to be legit, not just on social media.
But In Real Life.🎯
Ya'all, I had no idea that I would grow closer to my besties as well as meet some new besties. And they are some of the. most. encouraging. women. in. my. life. Well. Actually. On the whole earth 🌏🌎🌍
Who knew that simply investing in that Oily Kit would ALTER. MY. LIFE. in multiple and beautiful ways?! So grateful. I have lots of stories and hacks and such about these oils and oil infused products. But that’s one simple aspect.
This Oily COMMUNITY Of Mine... #BetterTogether for sure! They make me want to do and be better. And these girlie girls are some of my favoritest peeps ever. Super glad to have shared space with them yest. The older I get the more I realize we need others.
If you're in need of oils, wellness, community, extra income, dusting off your dreams 💃💃💃 ... just know, young living pairs beautifully with. all. that. Now may be the time you need to jump on the oily train🚂
711 hour ago
With the weather cooling down it's beginning to become porridge/oatmeal weather again. I love starting my day with oats as they are high in protein, low in fat and keep me going for the morning.
This morning's breakfast was made with 1/2c of rolled oats soaked in 1c of almond milk for 30min. Then slowly cooked over a low heat. Topped with blueberries, almonds and chia seeds. Super quick, super easy and super healthy 🙌
So when we are caught without our normal refillable water bottles or simply need a small bottle of water we can just reach out to get one without thinking too much of the impact this can have on our environment. Next time, if it's available in the shop you are in, make the smart choice and grab a bottle/carton of @just instead. It's packaging is made of 82% renewable content, all that and it's still recyclable! We all want to see less plastic in the world, so why not start being the change with even the smallest of choices 🙏
BOOKMARK FOR LATER↗️🔰
Love this post by @marcinevin :
I’m not saying you should avoid cardio completely. When done in moderation and coupled with a solid strength training program, it can have its benefits. It’s good for your overall health, increases stamina, helps with recovery. And if it legitimately relieves your stress and brings you joy, then by all means, do some.
Just don’t believe it’s going to transform your physique.
If your goal is to get lean, cardio can and should be used as a tool when progress stalls and you can’t afford to eat fewer calories.
Far too many people over-rely on cardio when they’d be better off focusing on strength training to build muscle, while letting their diet take care of the majority of the fat loss. Also, when done in excess, cardio can negatively impact hormones and increase hunger, which will make it more difficult to lose fat.
Instead of spending multiple hours a week on a mind numbing machine, you can make better progress by lifting weights and increasing your non exercise activity. I love going for long walks (or frequent short walks). Try working your way up to 10,000 steps per day (in addition to the other tips I’ve provided) and you will notice that fat loss becomes way more effortless.” #fitness#leanmuscle#healthylifestyle#fitness#healthy#strengthtraining#cardio#caloriedeficit#sleep#stress#smartchoices#fatloss#fatlossjourney
I get asked a lot about how to use essential oils. There are three different ways you can use them. The first is topically.
Essential oils are absorbed by the skin, so it’s a great way to get them into the body quickly. You can mix essential oils with a carrier oils when applying them to the skin. Diluting actually helps the skin absorb the essential oils better. And, you can even use them to make your own DIY beauty products.
Hands down my favorite granola product! @purely_elizabeth has a ton of different flavors (my second favorite being the chocolate sea salt).
Here’s what I LOVE about it
• gluten-free, non GMO
• baked with coconut oil
• made with ancient grains
Depending upon the health of your digestive system, you may need to steer clear of grains. During certain times in my life I have to do the same, hi stress 👋🏻
Remember just because a food may be off limit for you at one time in your diet, doesn’t mean it has to be forever. Listen to your body and give it what it needs. Mine, right now, is enjoying this granola on top of my smoothies
➡️ 2 days until my smoothie e-book launches!!
9 Healthy ways to strengthen your immune system:
👉🏻Choose a healthy lifestyle
👉🏻Maintain a healthy weight
👉🏻Eat a diet high in fruits and vegetables
👉🏻Get adequate sleep
👉🏻Avoid infection (wash your hands frequently, cook your meats thoroughly)
Oh Monday...You snuck up so fast!!
I hope everyone enjoyed Spring Break last week, or enjoying Spring Break this week...If you have kids in school or you’re a school employee, did you realize there’s only 2 1/2 months left??😳
My kids are slightly spread out...I’ll have a senior and sophomore in high school next fall, and also a 4th grader!! Wait...WHAT??!! When the heck did that happen?!!😩
Kids are getting older so I guess that means I’m getting older too😐Lol...This makes me consistently evaluate my goals...Taking care of my health, making sure I’m physically ‘good’...I have super health & active parents so I feel like genetically I have an advantage 🤷🏼♀️ BUT, this certainly doesn’t mean I don’t care or work at keeping myself healthy!!
CHOICES...Making healthy and smart choices daily has to be a priority! I definitely need to be intentional with how I treat my body if I want to live a long, happy and pain-free life💪🏻 As a Massage Therapist, I help others everyday realize the importance of self-care but sometimes I find I get so busy I neglect myself...I don’t take my own advice!! .
It’s sooooo important to take care of yourself everyday, even if you feel like ‘you’re good’...Create those habits! Be intentional with being good to yourself...Schedule that Therapeutic Massage!!!🙌🏻
Make it a great day and choose smart, healthy choices❤️
Let's talk about deodorant. 😊 I've been experimenting with natural deodorants for about four years now - even making my own. I have tried them ALL but never found one that worked. 😔 I have very sensitive skin and can't use anything with baking soda. I had finally landed on a baking soda free brand that I've been using for the past couple years but i would still have to deal with a pesky rash in my left pit that would flare up every now and then. 😣 Annoying but I learned to live with it.
Then I tried the @greenandfrugal deodorant. 🤗 I have been using this beauty for two weeks now and I'm happy to report no more rash! 🙏 Not only has my rash totally cleared up but I put this deodorant through the ultimate stink test and it passed with flying colours. 🙆♀️👃👍 Just a note to anyone switching over to natural deodorant for the first time....prepare to have a stink factor for a couple weeks as your body detoxes the 💩 from your other deodorant out of your system.😝 But trust me when I say its TOTALLY worth it to be able to move to an all natural solution with no toxins. 💖
Pancakes are relished by all kids adults and oldies.
You can make pancakes in 100s of ways. #Repost@sasoorganic
• • • • • •
The smell of pancakes in the morning is mesmerizing 🤠😇 Ingredients:
Almond flour 1/2 cup
Flaxmeal 1/4 cup
3 large eggs
1 tsp baking powder
1/4 tsp sea salt
1/4 cup olive oil
1 tsp vanilla extract
Sweetener as per taste.
Combine all ingredients and whisk it nicely.
Let the batter sit for 15 minutes.
Heat the nonstick pan add butter or ghee and make 7 cm circles of pancakes.
Fry for 2 minutes. Flip and make it golden brown.
Note: Only using flaxmeal to make pancakes is not recommended as it becomes very slimy.
You can use either almond and coconut flour if you are on keto.
Or else you can use oats flour/ quinoa flour/ ragi / bajra flour to it.
Do you follow your heart or your head? Both? Which wins if there’s a conflict? What is your deciding factor? It’s a choice we wrestle with, and there are arguments to be had and won for both. Logic and the mind, what your head tells you is most likely sensible and smart. Your heart however has the power to open the flood gates to new experiences and that sense of fulfillment. I really don’t think there is always a right answer, it’s usually a mix of the two. But curious to see what you think.
Which would you pick?
Two eggs or ten Harribo Fizzy cola lollies 🤔
Calorie consumption is absolute key when it comes to losing weight and achieving a body transformation. Make smart food choices 💪🏻
21615 hours ago
🍅When you hear the word “Diet”, you'll probably be thinking: short-term… bikini-ready… wedding-prep… holiday shred. The pre-tense being that you are going to deprive yourself for a short time to become leaner, better looking, a better dancer, etc.
🍟Then you go crazy, fall of the wagon, gain weight and get on the next diet. This makes your weight go up and down constantly - as long as you book enough holidays or marry enough people. This is the definition of the term, “Yo-yo Dieting”.
😎The other meaning of the word diet is: a habitual eating behaviour. In other words, your regular diet. The healthier this is, the better results you'll get. Being on the grapefruit-only diet for 6 weeks, then being on the Krispy Kreme diet for 6 weeks isn't exactly giving you the nutrition you need.
💻Some of the research into dieting is looking at these short term diets. They show that no matter what the diet is, people's weight will generally bounce back to it's pre-diet weight - partly through hormonal signatures which affect your appetite.
🐒Why is this? Well even though we’re living in a developed civilisation, our ape bodies are still prepping for a famine. The body wants you to stay at the same weight… and when the diet stops, it'll stubbornly influence you to regain the weight.
📆 That's why long-term diet change is necessary. If you've already lost weight. The more days that you stay at that lower weight, the more chance you have at keeping it off. So many people get annoyed at the fact that they've stopped losing bodyfat, but guess what, every day that you're not gaining fat the better you'll be.
🥑 Develop healthy eating habits - and find healthy food that you like (if you don't like kale, choose one of the other 50 dark, leafy greens). Do this and you'll be able to lose weight over time AND keep it off.
🍎 The habits are the most important part. Repetition is key. If you form healthy habits, it’ll be easy to eat healthy because you’ll be doing it instinctively.
- #movesmarter#movebetter#movemore#diet #wellness#yoyodieting#smartchoices#grapefruitdiet#healthyeating#healthylifestyle#dietplan#dietasana#sydneypersonaltrainer
Are you a curlie? You can have fun #bleaching and #colouring your hair when you use the right hair products to protect and keep your tresses hydrated and lush. Get free samples here 👉🏼 http://myluxhair.monathomehairspa.com/
226gr of unsalted butter room temperature
1 cup of granulated sugar
1 egg room temperature
1 tsp vanilla extract
2 tsp of baking powder
3 cups of flour
Mix the butter with the sugar until is creamy and white, add the egg and the vanilla extract.
Add the flour little by little and the baking powder.
Roll out into a flat disc about 1/4 inches thick. Cut out the cookies and refrigerate for 10 min before putting in the oven.
Bake 350•f for 13 min (check to don’t let the edges burn)
226 gr de mantequilla sin azúcar
1 taza de azúcar
1 huevo a temperatura ambiente
1 cd de esencia de vainilla
2 cds de pólvora de hornear
3 tazas de harina todo uso
Mezcla la mantequilla y la azúcar hasta que esté cremosa y blanca, añade el huevo y la vainilla cuando esté unido agrega la harina y el Polvo de hornear poco a poco.
Estira la masa en una superficie plana enharinada, corta en la forma que quieras.
Refrigera por 10min antes de poner en el horno por 13 min a 350•f.