I guarantee you’ll surprise yourself (and your burning legs) with how deceivingly easy this exercise looks- It feels like these exact emojis: 😝🔥😰 lol
You should feel it in your glutes & hamstrings... If you feel it in your quads you’ll need to re-asses your form! Here are some pointers:
1. Lay with your bum about a foot away from a wall
2. Place your foot flat on the wall. (The angle at your knee should be at a right angle or slightly more... Any less puts too much emphasis on the quads!)
3. Tuck your chin in and tailbone under, drawing your belly button towards the ground.(Should feel like an ab crunch!)
4. Push through your heel away from the wall, driving the opposite knee backwards (towards your head)
5. Squeeeze your glutes throughout!
Try 3 sets of 15 on each side to really get a good pump on! 🍑🔥😝
A long time ago I exercised because I wasn’t comfortable in my own skin, banned shorts from my wardrobe because I hated my legs, and eliminated carbs from my meals because that’s what everybody “cool” was doing. My inner critic hasn’t been tamed 100%, but now I now fuel my body through joyful movements because it makes me feel empowered, wear shorts proudly, and enjoy balanced healthy meals that include carbs because they make me feel energized. There is nothing wrong with wanting to become our best self if we do it with self love, respect, compassion and our dietary intentions and behaviors don’t have an expiration date. I am aware of the powerful influence I have over my children and I don’t want them growing up thinking that their shape influences their inner awesomeness.
Are you aware of your self derogatory comments or behaviors? They are not just hurting you, they are also hurting your children. Did you know that your constant calorie talk and complains about how fat you look will drive your children to be dissatisfied with their own body? Yes, no matter how many times you tell them they are beautiful if you criticize yourself or behave as if you don’t like your own body, chances are that they won’t like their body either.
What will your body image legacy be?
back and better than ever with this delish dragonfruit nice cream! 💗🙌🏼🥥 i took about a week off instagram and while it was nice to take some time and get back in a routine after being gone for 2 weeks, i’ve missed it! if you’ve been following me for a while, you know dragonfruit is my FAVE (pink is always better 👏🏼) so i decided to return back to the gram with this refreshing summer treat since it’s currently over 100° here in dallas☀️
i whipped this creamy healthier ice cream (hence nice cream) up in less than 5 minutes. all you gotta do is blend the following in a high speed blender (i use my @vitamix):
-1c ice cubes❄️
-1/4c frozen dragonfruit chunks
-1/3c coconut milk🥥 (i always buy the @wholefoods brand which has no added gums)
-handful of frozen cherries🍒
-handful of frozen raspberries
(makes 2 servings)
i topped mine with melted @eatingevolved chocolate🍫 and unsweetened coconut flakes✨
🍠 Bolinha de batata doce 🍠
A receita de hoje vai ser essa deliciosa bolinha de batata doce com recheio de queijo feita no forno, livre de frituras.
Para os amantes de salgados, essa é uma opção ótima pra matar a vontade de furar o plano.
Peguei essa receita no insta da @mieverydayfit ♥️
📝 Anota aí:
. 400 gramas de batata doce cozida
. 50 gramas de queijo provolone (ou o que preferir)
. 1 colher (sopa) cheia de manteiga ou ghee
. Sal e noz moscada a gosto
. Cubinhos de queijo canastra para rechear
🔸Modo de preparo:
. Bata tudo em um processador
. Molde as bolinhas nas mãos
. Recheie com os quadradinhos de queijo
. Passe as bolinhas na farinha de linhaça dourada . Coloque em uma assadeira e leve ao forno médio até dourar (cerca de 15 minutos)
‼️TODOS OS DIREITOS AUTORAIS RESERVADOS À @mieverydayfit‼️
Blue unicorn 🦄 smoothie bowls anyone? 🙈😝🤭🙊👌🍌 How amazing do these look 🙈 Who is going to making these for breakfast tomorrow? 😉😝🍍🍌🥑
For more healthy food tips check out 🥑www.anavocadoaday.co.uk 🥑
I was asked a question in an interview last night and I shocked myself at how much my answer had changed from the last time I was asked it. “What inspires and motivates you to keep challenging yourself” my answer? “The endless possibilities to make change by just believing”.
Reflecting back on my life over the last 2 years I realise I’ve achieved so so much by just believing and moving forwards instead of backwards.
Do I have it all figured it? No! Do I 100% know my purpose yet? No! Do I keep pushing forward to find it? Yes! And I’ll always keep documenting it and taking you along with me!
I’m super stoked to have been shortlisted in the category of Yoga, Wellbeing and Spirituality in the @hbloggerscom & @thatprotein 2018 Health Bloggers Awards. Something I would never have thought possible in the past. I used to think opportunities got handed to the lucky ones. Now I know they are a by product of the ones who make their own luck and I’m just getting warmed up! 🙏🏼 #believe#opportunity#healthblogger#bali#seminyak#lovebali#travel#eatpraylove#selfbelief#magic#blogger#yoga#gratitude via @alohaandcoffee
Oh, the possibilities!
I encourage you to add variety to your life, including your breakfast 😊
Organic Sprouted Sourdough with 1) avo, arugula + bagel seasoning 2) Maple almomd butter, raspberries + coconut flakes 3) avo, peach + pecans
🍳 I’ve been reintroducing eggs to see if I can tolerate them better now since doing some gut healing. I’ve really missed them! In the past they’ve been one of the foods that triggers my psoriasis, so we will see how this goes! 🤞🏻Served with a mild Italian @bilinskisausage and some lemony kale 👌🏼all covered in @balancedbites bagel blend 😍
Looking to create a change in your life but unsure how to make it last a lifetime? 🤷🏽♀️ Learn how simple mindset shifts can improve your health and happiness! 🧠😁
Today on the blog I have the pleasure of chatting with the lovely @heyalinaalive for my Live Well Interview Series. She is a holistic health YouTuber, Producer + Host of the Wellness Geek Podcast and a Nutritional Therapy Student. 🌿
We talk about:
What to do when you are feeling stuck and don’t know how to change it • How to use the law of attraction to reach your goals • How mindset shifts can improve your health and life • Top wellness YouTube channels and Podcast • Helpful ways to manage stress • And much more!
Check out the blog post “How Simple Mindset Shifts Can Improve Your Health & Happiness” by clicking the link in my bio or here https://www.wholeheartedchronicles.com/mindset-shifts-improve-health/
When you sit down to tell the stories of your, “good old days”, what are the things you’re going to remember? ✨✨✨ Which moments will most resonate? Which memories will still feel fresh? 🤔
Somewhere along the way, we too often lose sight of the BIGGER picture 🌍. We allow our minds to become consumed by the irrelevant details, meaningless worries and relentless anxieties 🙅🏼♀️🙅🏼♀️🙅🏼♀️. We become engulfed in these things, surrendering our peace of mind in the process 🤦🏼♀️🤦🏼♀️🤦🏼♀️. We lose sight of what matters!
As you open your eyes this morning, as you sip your coffee, or scroll through your feed ☕️, I ask you to reflect on these words: when your spirit grows old, which days are the ones you will hold in your heart forever ❤️❤️❤️? — I can guarantee it won’t be the days you spent entering your calories into that dreaded tracker, or attempting to stick to your perfectly organised pre-planned daily itinerary 😬😬😬. It will be the spontaneous moments, the unexpected... the late nights, and deep belly laughs! It will be the nights you danced on tables, or the mornings you helped each other through a big session — the hugs, the connections — the real moments 🌈🌈🌈.
Stop trying to make this life, “perfect” — enough counting, tracking, planning, manipulating in an effort to live your best life ... just LIVE it ⭐️⭐️⭐️. Live boldly, freely and passionately. Afterall, it’s the unexpected moments that become our most beautiful memories 🦋🦋🦋.
I took the day off of posting yesterday and slowed down in general on this page. I have been allowing myself to not feel like I have to post on days I’m not feeling well with my migraines. It’s really important I give myself that grace. .
And I encourage you to do the same if you need it.
Anyway I saw this quote and found it very inspiring. That even in a season of uncertainty or waiting may you still create to paraphrase what it said. I find this so challenging to be creative or create when I’m living in fear or uncertainty but I am still going to try because I love being creative. .
This quote pushed me to see that you can still move forward and do things or create even during these hard seasons. For me it’s been 2 years of hard seasons but when I look back I’ve been creating and moving forward this whole time even if it doesn’t feel like I’ve made progress at all. .
I feel that the things you need to see or learn always find a way of showing themselves to you and I believe this quote did just that for me. I needed the reminder to change my perspective and keep moving forward even if it’s just one foot in front of the other!
Ever suffered with back pain? 🤕 unfortunately you are not alone!
Have a look at my latest article on how you can rehabilitate your back injury and ensure it never happens again 👊🏻 One of my favourites this one! Let me know if you have any questions (link in bio)
Honestly don’t think I’ve smiled this big since that weekend down in SD😂 just got these photos back from the @fitbodiesinc sponsored workout at @blogfest and I’m missin all my new friends 😢 also makes me wanna go on a trip with @fitbodiesinc🤔
What’s your favourite snack when you’re dieting? 🥜 Mine must be @ohmega_nutbutters Nut-butter and celery sticks. ❓Did you know that peanuts are not really nuts and are classified as legumes? Just like Pluto, I still love you peanut butter, even though you don’t know what your real last name is 💕
Thanks so much to my good friend @alilevinedesign for the #MilkAndEggs goodies!! ♥️ If you don’t already know #AliLevine she is the most down to 🌏 reality star, blogger and celebrity personal stylist! Go check out her content! @milkandeggscom #alilevinedesign#milkandeggscom
21,000 women a year in the UK are diagnosed with a gynaecological cancer (ovarian, womb, vaginal, vulval, cervical) Sadly 7,700 of these women will die, that's 21 mothers, daughters, sisters a day. The @eveappeal are the only UK national charity raising awareness and funding for research for all five gynaecological cancers.
📸 V Collection Hays organic cotton/hemp clutch bag #BagsofMeaning#MadetoEmpower
Homemade Blueberry-muffin Lara Bars 🥧🍇 .
These bars are perfect for a snack on the-go. Packed with healthy fats, proteins and fiber! Enjoy ❣️ .
- 3/4 cup almonds .
- 1/4 cup cashews .
- 15 medjool dates .
- 1/4 cup coco shavings .
- 1/4 cup dried blueberries .
- 1 tbsp coco oil, melted .
*optional: dash of cinnamon + vanilla, to taste .
For Nut allergies ⬇️ .
- 3/4 cup pumpkin seeds .
- 1/4 cup sunflower seeds .
How to ⬇️ .
1. If using coconut oil, melt in microwave until liquid .
2. Blend all ingredients together, except dried blueberries. Mix in dried blueberries after .
3. Line 8x8 pan with parchment paper .
4. Press mix down into pan using hands or flat spatula .
5. Refrigerate for at least 1 hour before serving .
•Makes: 8-10 bars .
•Store in fridge up to 1 week .
Recreation inspired by @thebigmansworld
Also known as Super Foods✨ • Antioxidants are vital to protect the body from the negative effects of nicotine, tobacco, alcohol, caffeine, etc! • They are proven to support heart health, balance blood sugar levels, boost cognitive function, lower the risk of infections and improve fatigue!
Are you a newbie biz owner who looks at my feed or website, and thinks to yourself: “I have to make my stuff look that professional!” or “my stuff will never look that good”.
Newsflash ⚡️: you’re looking at a business that’s evolved 4 times since it started 10 years ago!
Want to know allllll about my entire business story, including:
- what was my biggest mistake from my first year in business?
- what did I invest $15,000 in year 2 that I ended up realizing was my best biggest mistake? 🤦🏻♀️
- what finally got me from going from claiming a negative $20,000 income to positive $40,000 2 years later?
I spilled the beans of all my biz mistakes and clients in one of the most popular blog posts on my website. Want to read it?
Click the link in the profile, and search “$5K a month” to learn from my biz path. Maybe it’ll help you with a decision or fork in your own biz road 🛣
After taking a month or so off from blogging to focus on my Nutrition course, I’m back with a new recipe (and have many more exciting recipes in the pipeline!) I knew I had to make something extra special, and thought an ice cream sandwich would be fitting, because who can say no to a delicious chocolate ice cream sandwich?? 😍🍦🍪.
Homemade dairy-free ice cream (I included both chocolate and vanilla options!) sandwiched between two crunchy double chocolate chip cookies 😋👌🏼✨ all vegan and gluten-free and still so decadent and delicious!
Raise your hand if you would like one 🙋🏻♀️🙋🏻♀️🙋🏻♀️ Click the link in my profile for the full recipe NOW! 😃😘😘 Nadia xx
>> The 2 things I do daily to stop making taking care of ourselves/money/body so freakin hard. .
Instead of getting a good sweat in after a stressful day, we netflix & binge.
Instead of saving for a rainy day. We splurge on the latest course.
Instead of sleep, we stay up & do meaningless shit that doesn't move us forward.
>>If we dont value our current life, how can we ever create a life that gives us freedom from the low vibe stuff in the future?
I can only talk about my experiences. Because thats real & what I can riff on. .
I can tell you how I use to let the little things stress me out. .
I can tell you in vivid detail how ass backwards my priorities were. .
I can tell you stories about how i never saved enough money & would always be worrying about the next money crisis. . >>Then I woke up one day & wondered if that was all there was to this life. Always struggling, always stressing. Always putting out fires. .
That was the moment I was willing to see things differently.
Thats the moment I was open to leaning from different people about what type if life i wanted to model. .
& it changed my life. .
So here are my top two things that I implement to take care of my money/body/family/life.
1) Asking the Q (sometimes to a bestie) What would this look like if it was easy?
2) What is the end goal of what im accomplish?
Then be 100% open to the answers/guidence you get from friends or above.
Using those two questions, Ive completely changed my life from the inside out over the last two years. .
7 figure Mentors have come into my life to drop their spiritual wisdom. .
Ive stopped stressing about money. .
Im learning to take care of my body better for the long term, not just for the latest fad diet.
My life has done a 360.
>> When we know what our end goal is, even if its a feeling. We can figure out how to get there with a little help.
If this has peeked your interest & your ready to see life/money could be easier & more fulfilling. .
I'll be running a sneak peak into my biz over the next 3 days. Then the program closes. DM me for info.
>> 5 Spots only. First Come, First Serve.
Mentorship application closes 7-20. at 9pm EST
Hi everyone 👋🏻
Just wanted to check in and send my purest, most positive, good thoughts your way 💫
I am feeling extra grateful and happy these past few weeks.
I’ve begun visualizing my goals and putting them in to action.
I have also started doing guided meditation...🌟 My heart feels so full and relaxed.
No matter what you are going through, know there is a light at the end of the tunnel. Remain as positive as you can. Think as if the end result you desire, has already happened. I know this sounds silly... but I highly recommend doing your research on manifestation and the law of attraction. This will help you achieve anything you set your mind to.
Your thoughts become your reality.
The reality you wish, is able to be manifested through your beautiful thoughts.
That is why I am so happy.
Just wanted to share.
Have a wonderful day my friends!
Let me know down below if you believe in the law of attraction and what you do to incorporate it into your life ✌🏻⬇️
Chi ➡️ Vegas
After designing #userexperience features for over a year now, I get to meet our ticket brokers to ask them more about how we can best serve their businesses through our @ticketmaster products. This data nerd is very happy 😊 catch on the go #fitnessmotivation and ticketing conference coverage for #userresearch on my story
Fresh blog post peeps 🌟👐🎉 #Linkinbio
I hit a hard truth a few weeks ago. I was tearing myself down and beating the crap out of myself (internally) when I realized I would NEVER speak to my girlfriends the way I was speaking to myself. Never ever. It was brutal!
So in a coffee shop in the middle of Hawaii on July 4th, I wrote down everything I would say to myself if I was actually my friend and it kind of gutted me in the best way
Here's to being kinder sisters to ourselves! 💋
Here is one of my meal prepped lunches they are so convenient,healthy and most importantly delicious. I am lucky in the sense I have a microwave oven so I just reheat/roast my veggies so they never get soggy or gross from meal prepping. #lunchdeets include:
🥩Protein - 1 Kirkland turkey burger 🥦Veggie - 1 cup of oven roasted garlic asparagus + 1 cup of mushrooms sautéed in olive oil & white onion 🥜Complex carb - 1/2 of black eyed peas 🥑Fat- extra virgin olive oil + 2 tablespoons of wholly guacamole
Get to know me and you’ll quickly realize I’m a #secondbreakfast lover 💕 I usually start the day with a simple smoothie and then follow it up with a bigger meal when hunger hits 🍽
What’s your favourite way to start your day?
Sweet potato cooked in @cocavo_nz is one of my fav ways to get a healthy serving of carbs and fat in once I’m up and moving. Here it is with 🍳 and 🥑. Topped with @manitobaharvest hemp hearts.
My vacation starts next week but I started my packing list today. It might seem excessive but what can I say? I’m a planner and I enjoy nothing more than knowing I never have to worry about forgetting something I need. A week before vacation, I start incorporating actions in to my schedule so I don’t feel rushed last minute (think: sunscreen shopping, dry cleaning, etc).
Productivity looks different for everyone but I start my day by doing as many things as I can that take under 1 minute to complete. This is one of many versions of the heavily researched One Minute Rule. It boosts my confidence around task completion and immediately helps me feel lighter and competent. Whether that’s responding to emails, running the dishwasher, wiping down the counters- if it takes me less than a minute, I’m doing it first thing.
Share your productivity hacks. What’s one thing that gets your engine running and compels you to keep going throughout the day?
I’m taking a fistful of NUTRITIONAL SUPPLEMENTS at the moment (for specific reasons) so I wanted to touch base on supplements here b/c I think there’s some misconceptions surrounding the topic and I’m finding people are confused when it comes to the supplement aisle so let’s dive in! 👇🏻👇🏻
🔹 Nutritional supplements are not meant to replace a well-rounded diet and lifestyle. They are meant to supplement deficiencies or nutrients that may be lacking in food in general like vitamin D. Supplementing in times of stress, both cognitive and inflammatory, is also a hot time to be taking specific supplements. If you’re eating well and managing stress, chances are you don’t need to supplement. Often a standard Multi will do.
🔹Before taking any supplement, I highly recommend taking a nutritional deficiency test. You can have these tests administered by a nutritionist or health clinic (it’s not cheap, but so worth it). You may not even need the supplement you are taking just b/c you read about it online. In fact, taking certain vitamins in excess can be harmful like vitamin A & E.
🔹Do your homework! You wouldn’t buy the first car you saw on the lot. Research brands and their quality/standards and their manufacturing process. Not all are created equal. The word “natural” is unregulated and so can be used carelessly. Trust the source! Some of my trusted brands include Thorne, New Chapter, Source Naturals, Pure Encapsulations, Dr. Mercola to name a few.
Have any Q’s about a supplement that you maybe taking? Hit me with a DM and I’ll be happy to help!