Jeej! Vanaf nu is ook mijn tweede E-book, The Summer Edition, verkrijgbaar! Ik heb de tijd en ruimte genomen om er een meer uitgebreide versie van te maken, met nu meer dan 60 pagina's recepten en gezondheidstips. Ik heb mijn best gedaan om jullie feedback te integreren, waarvoor ik heel dankbaar ben! Net zoals in vorige editie vind je een weekplanning terug met bijhorende recepten en geef ik als extraatje wat leuke weetjes over die recepten, want ik vind het belangrijk om je die info ook mee te kunnen geven. Daarnaast krijg je heel wat Wake Up & Good Night tips, goed voor je energiebalans! Aangezien deze versie bijna 3x zo uitgebreid is en ik hier heel wat meer tijd en research heb ingestoken, is dit E-book te koop voor €9,95. Koop jij graag jouw exemplaar? Stuur me dan maar een PM voor de betalingsgegevens. Veel liefs! X #summerebook#healthybodyhappymind#thesummeredition#holistichealthcoach#allgreeneverything#wholefood
Happy Saturday morning everyone! I was definitely craving a more hearty breakfast this morning, and also wanted to cook some bacon for Duke🐕 to see if he'd eat that. •》
The good news is he did! Now for me I made grits, roasted asparagus, a perfect egg over easy and grated some manchego cheese on top! It was perfect! •》
I hope everyone enjoys their Saturday! •》
What if... 👉🏼You could sleep through the night
👉🏼You could have energy all day 👉🏼You could make it a year without any illness
👉🏼You could kick that sugar addiction
👉🏼You could drop a few pounds
👉🏼You could make it through your day with less anxiety
👉🏼You could diminish those migraines
👉🏼You could get off that blood pressure medicine
What if you could do all that and more using natural supplements AND make money while doing it??? 🤷🏻♀️ #youcan#letmeshowyou#giveitachance
Friday Challenge today was a perfect ending to an amazing week of workouts. In our email @alexia_clark said to make the workout our own, so that is exactly what I did. I knew I wanted to be at the gym for this challenge specifically for C1. I wanted to lift a little heavier for the front and back squats. I was most proud of my front squats today 🏋🏻♀️ I started with just the bar which has been a challenge in itself for me previously. I may not have good ROM in my wrist/arms but I made up for it in lower body. I was able to get lower than ever before and it felt great!! I did 15 reps without too much struggle so I increased the weight for rounds 2/3 and I was so happy I could do that today 🙌🏻 My lower body is still sore from earlier this week so I couldn’t get as heavy as usual for my back squats but I’m totally ok with that...make it your own, remember? .
I loved C2 and really tried to focus on form over lifting max weight for this round. The bent over bench rows get me ever time, but I think I made improvement here too, so yay me again! .
C3 might have been my favorite. I was quite wobbly on the single leg deadlift reverse lunge lateral raise (now that’s a mouthfull 😂) but I didn’t give up and I got better as the rounds went on. It took me 85 min for C1-3 so I didn’t get to C4-5 and I was a little disappointed but I can always save them for another day 👍🏻 .
Happy Friday #fitfriends I hope you all slayed your Friday challenge and are ready for a relaxing weekend. Hubby got us tickets to the Soul 2 Soul tour (Tim McGraw/Faith Hill) for tomorrow night and I’m so excited 👏🏻 🎶 and if you need me Sunday, I’ll be busy laying on the beach soaking up some sunshine ☀️ What do you all have planned this weekend? •
Happy Friday Friyay ya'll! I honestly wasn't that hungry this morning and have been dealing with one 😷🐕. My poor Duke has a UTI that rapidly progressed and spread to his prostate! •
This simple breakfast was so delicious though I may eat it again as a snack later. •
On my plate: whole wheat English muffin, Himalayan sea salt ghee, local honey and hemp seeds! It completely encompassed that salty sweet that I love plus had 11 g protein and 4 g fiber to get me through the morning. Hemp seeds have a wonderful nutty flavor, contain all 9 essential amino acids and are rich in omega- 3,6 fatty acids!
Not the prettiest looking but tonight’s dinner was 😍 and under 450 cals too. I used 200g of the @barenakedfoodsme noodles (12cals per 100g serving - Gluten Free) 150g Chicken Breast, 240g Hot & Spicy Stir Fry Vegetable Mix & 120g of the Blue Dragon Stir Fry Chow Mein Sauce (all bought in @morrisons) and cooked my stir fry using @frylighthq Coconut Oil Spray 😋👌🏼 I could have had a smaller portion but I was feeling really hungry post gym, and I hadn’t eaten much today, but it will also help me to not snack on food later on 💪🏼 Happy Friday All 💖 what has everyone else had for their Friday night dinner? 😄🍽
I want to reach that person, the Mama, the woman who might feel like life is whistling around so fast that when you look in the mirror you may wonder who the person staring back is. I want to tell you that you are amazing.
1. You’ve kept the kids alive and your family together.
2. You’ve been a good friend to many and lifted so many people up
3. Because if you, so many people are better just for knowing you.
Today, I got my family off to where they need to be for the day and I noticed that I hadn’t taken the time to re- do my pedicure.
Not a big deal normally, since half the time I don’t even care much about making sure I shave more than once a week. (Wow, how times change with a toddler)
However today.....today I had intended to make sure I took a little more care.
Today, will be my husbands first opening night where a show he designed the lights for will be seen on a main stage of the theater he’s been working for the last 10 years.
We have an fancy appreciation dinner to go to at 5:30pm. I’m super excited for him, but I work all day while building an online health and wellness business and raising a busy toddler. So for me to go and to look decent- I’ve gotta be put together and make a quick clothing change in between picking up toddler and driving her to be with our family who will watch her for the evening.
Here’s another thing!
This is our first date out since we had our daughter 3 1/2 years ago.
We’ve never been away from her overnight. Ever.
I wanted to be perfect - but the truth is, I’m not.
He knows that.
So, I’m choosing to love myself right where I am in this moment and I wanted a photo to remind myself later when I am together when we get a chance to go on a date.
I am enough and so are you.
Take this time to just love the skin your in, because honey...you’re amazing.
Gut health is tied to SO many health issues. When we improve our gut Microbiome, life changing things happen with our health and wellness... Beth Wilkinson shares:
Yesterday, I went to a checkup with my Rheumatologist. I see him every 3 months for my fibromyalgia and whatever other auto-immune thing I have had going on. I have been going through ongoing testing for lupus and rheumatoid arthritis for SEVERAL months. Now, after using plexus triplex, my daily pain is virtually gone. Seriously, GONE! 🙌🏻 My constant fatigue has improved SO much!!! My doctor was unfamiliar with plexus so I filled him in on the Triplex and a little about each product. I’m also taking X Factor Plus, a fabulous multi-vitamin. He was pleased with my success and I am now able to stop taking one of my daily meds 💊 and he doesn’t need to see me back for 6 months instead of 3 month! 💗💗💗 THIS IS HUGE PEOPLE! It saves me from putting who knows what into my body, saves 💰 on the prescription, and this medication required me to have an eye exam every 6 months rather than every year! So saving more money there! I can’t wait to see what else plexus is going to do for my family and I! It has done so much already...I love getting paid to get healthy, too! I feel better than I have in such a long time. This company has been such a blessing to me!💗
Can a cheese and fruit plate be dinner? You're damn right it can! Has anyone else done this when you just don't feel like cooking? •
I'm pretty sure I've mentioned my love for charcuterie boards and cheese in the past. If I haven't been clear about that... I LOVE them! I didn't quite have the makings of a super fancy one, nor did I feel like meticulously putting one together. So... this very simple and delicious four component cheese plate it was! •
On the plate: watermelon (my favorite summer fruit), figs (my second favorite summer fruit), mozzarella (I love these little bite size bocconcini), and Manchego cheese (my favorite aged cheese)! There is protein and fat in the cheese, and carbohydrates and fiber in the fruit! Perfect light summer dinner or snack for when you just don't feel like cooking.
PEACE OUT INSTA WORLD!
Like all good things, sometimes we need a break.
I haven’t been keeping everybody up to date with the ab challenge, and although I have been doing my daily planks and sit ups, life has thrown me a few curveballs. I will be taking a break from social media for as long as I can stay away (I’m addicted obv) I think that unplugging might help me be more in tune with my body and mind. Like always, being healthy isn’t always about how many heavy things you can lift, or if you eat salad versus chocolate. Being healthy means making decisions that are best for your body and happiness. In order to do that, I need some time to do the “grind in the dark” mentality where I am still working out and taking care of my body, but not recording my every move. I don’t know when I’ll be back, but hopefully this break can teach me a few things. Love you all, keep drinking your water and eating veggies every day. Do your squats for YOURSELF #healthybodyhappybody#healthybodyhappymind
“I’m too tired” or “I don’t feel well” are frequent excuses of mine at the moment 😭 I’m in such a low place at the moment, I’ve had lots of little things that have happened that have effected me over the past couple of months, but it also doesn’t help that I am really unhappy with the way I look at the moment. I only have myself to blame. I stopped training properly about a year ago and I am a comfort eater reallllllll bad. When I’m feeling low all I want to do is stay in bed and do NOTHING... but that isn’t healthy. I need to stop making excuses and try harder to help myself feel better. I know when I start to lose the weight I will start to feel better, feel more motivated and will start to feel confident in myself again. I’m just going to take each day as it comes and set myself a small goal daily / weekly to work towards to be proud of 💪🏼 #healthybodyhappymind#workout#mentalhealthmuscle#postivity#noexcuses#fitness
More and more of my friends are giving it a try and are LOVING it!!! 💜 Improved health and wellness or your money back! How can you go wrong?! 🤷🏻♀️ When will you stop watching and take that step for yourself? 👈🏼
Did you know that breakfast is the most important meal of the day?
If you skip breakfast you’ll eat twice as much for lunch and that’s not a good recipe for keeping your weight down 🙆♀️ Breakfast wakes up your body and your mind, prevents headaches, helps you have more energy during the day, being more productive, creative and focused.
Breakfast sets you up for the fabulous day ahead 👌
3 tips if you don’t feel like eating in the morning:
1. Make sure your last meal is 3 hours before you go to bed, therefore your body has time to digest it
2. Make sure your last meal is light with no heavy carbs and sauces, so you’ll be hungry in the morning
3. Say to yourself that eating breakfast is your recipe to keeping your body slim and healthy 👙
Make your breakfast colorful, vibrant and yummy 😍
Our everyday recipe:
Oats + coconut milk
Super seed mix - linseed, hemps seed, chia seeds
Fruits - banana, blueberries, strawberries, rasberries
Honey (not for me as mummy doesn’t like it 😜) Enjoyy 😋
Is anyone else just struggling this week, or is it just me? If you are and need a virtual 🤗 just let me know! Also, please leave one for me! •
Wednesdays are my least favorite day of the week. When noon hits and you know you still have 7 hours left at work, it's the worst feeling. My week started out with some not great news about my grandparents and it's just seemed to drag on from there. •
Tonight I wanted to speak a little about self love and our compassionate and critical selves. In today's society we are so quick to listen to our critical selves "you're not good enough", "you're too big, you need to lose weight", "you're just not pretty enough", "you'll never reach you're goals" etc. We almost never listen to our compassionate selves that tells us "look how far you've come", "you're doing awesome!" "You're beautiful!". Because of this I feel we are much more critical of other people and and way less compassionate because we can't even be compassionate with ourselves. I have the most difficult time letting go of things I've failed at, obsessing over why I've failed and just beat myself up over and over again rather than just letting it go, forgiving myself and trying again. •
I just want you to know you are awesome, you will find success and love and all that you seek for your life. If you didn't succeed today, there is always tomorrow. If you're struggling, be compassionate with yourself and share that compassion with someone else who might need it to. •
In case you're wondering... I was eating a poke bowl in this picture and that's the seaweed salad that you can get as a topping!
I think I may have nailed #thespindler today, what do you think @chellespindler 🤔 I loved today’s #upperbody workout. I had planned to get to the gym but stayed up too late last night thanks to the antics from @melsweatstyle and @guysmileyontherun (love you guys 😘) so I needed the extra sleep 😴 & decided to work out from home and it was perfect! •
I loved the added bit of stretching in C1, really helped wake up the arms. I really focused on keeping my shoulders down and back for the mini band Superman reaches and boy did I feel it! •
C2 moves pretty quick and the single arm renegade rows were my biggest challenge. I loved the pullovers and the upright rows. Didn’t increase a lot of weight in this circuit but concentrated on going slow & using good form. •
C3 & C4 May have tied for my favorite circuit, loved them both. I was sweating up a storm by the end of C3 and I couldn’t resist giving C4 a go even though I was short on time. I was a little nervous getting started, 5 min sounded like FOREVER but I was shocked at how quick it went. I was ambitious and started with my 10’s thinking I would likely drop to my 5’s or even 2.5’s but I shocked myself and held my own with the 10’s the entire time 🙌🏻 I made it to 9 reps when the timer went off and I just had to complete the set so I kept going even after the timer stopped. •
All in all another great workout! Hope my fellow queens kick a little a** and take names! Tell me what was your favorite move and your biggest struggle today? •
🏋🏻♀️💪🏼🏋🏻♂️👙 Setting weight loss and fitness/health goals is probably one of the more difficult steps of a weight loss or fitness program. How much do you need to lose and how do you calculate that number? How do you also make it fun and enjoyable?
The way most of us approach it is to choose a number based on what we used to weigh or, perhaps, what we've always wanted to weigh, but is that a realistic goal? Not everyone will be able to achieve the same exact physique as each person’s body is biologically unique. Reach for whatever goal you set but, celebrate your body’s own expression of the aesthetic ideal you hold in your mind. The more love and appreciation you give your body for being exactly how it is, the more it will thank you and respond in positive ways.
If you're losing weight for your health, your goal might be more modest, say 5% to 10% of your current weight. But what if you have something more specific in mind like a certain clothing size you want to fit into?
The problem is, there isn't really a set weight that equates to a clothing size and, for women, clothing sizes differ from company to company.
So, what's the answer to all of these questions? 🥇Your first step is to learn how to set reachable weight loss goals that you can actually measure.
The key to setting weight loss goals is to follow the standard of goal setting, which means it needs to be 🤓 SMART. A smart goal is: Specific, Measurable, Attainable, Realistic and Tangible.
Go all the way back to the basics and start by figuring out if you really need to lose weight.
Do You Need to Lose Weight?
If you talk to most people, you'll probably find that everyone feels like they need to lose weight, even people who appear to be at a healthy weight. ⬇️ POST CONTINUED IN COMMENTS ⬇️ #getyourfitfix#thefitfixexperts#fitness#fit#fitnessgoals#goaldigger#settinggoals#makeachange#healthybodyguide#healthylifestyle#healthybodyhappymind#goalsetting#makeachange#makeachangetoday#lovetheskinyourein#healthyissexy#weightloss#weightlossmotivation#weightlossgoals#beautyandhealth#keto#ketoweightloss#ketotransformation
✨breathing dreams like air.✨
these are my babes.💋
my ride or dies.✌️
we make each other better,
push each other to a whole new level...⚡️
not bc we believe where we are at right meow isn’t good enough,
but bc we believe in 🄼🄾🅁🄴.🙌
we know we are badass,
and we know we deserve the mf’n world.😎
aka : any desire we want.🙃
that’s why we show up erryyy damn day together and werk on our goals, and focus on growth.🌸
we are committed to our vision👁
and you bettah bet, we are committed to making a crazy big impact while we are here.💫
your tribe, those you surround yo self with most often, help make you 🅆🄷🄾 you are.💖
never underestimate the power of yo tribe.😉
tag yo girls below👇
and if you want to join our tribe girl👭 just peep 👀 the link in my bio.😉😘
Shake your red and blue pom pom's, the f45 8 week challenge is on - half way through the first week to be exact!
Hopefully you have all set your goals by now so I thought I'd share mine with you!
I am training for a specific KB certification so my goals are focused around that. My fitness goal during the challenge is to complete >2000 swings per week, every week. I need to do this to get them perfect to pass the certification but it'll also build my endurance fitness which is lacking!
My body composition goal is to lose at least 5cm from my waist - I have scanned and would obviously like to lose BF% and gain lean muscle but I don't wanna get hung up on scale/scanner numbers so since I want to lose belly fat I'm going by waist measure.
Nutritional goal is to drink less alcohol - at least 2 alcohol free days per week and max 1-2 drinks on other days. I also need to be better prepared for food on the run.
I'm all about holistic wellness so I'll also be doing daily mindset activities, daily gratitude before bed and daily positivity in the morning. I need to work on being less negative about my ability and handling my frustration better in training!
My specific strength goals are: 24kg KB strict press each arm, 24kg TGU, 120kg DL, weighted pull up and weighted pistol.
I won't be following the meal plan to the letter as I am not one for restricting myself but I'll try out some of the recipes and more than anything I'm looking forward to seeing some of my amazing f45 family smashing their goals!
It used to be a source of frustration for me. Taking forever to fall asleep, only to be up every couple of hours... Lack of sleep messes with your blood pressure, your hormones, your weight, your brain development and your heart!! 👀
I can’t tell ya how nice it is to sleep like a rock EVERY night now!!! My mind and body feel the difference so I’m super grateful for that change 🙏🏻
I’ve been on a serious english muffin kick lately yall! I can’t believe I wasn’t eating them before. They’re full of whole grains, 8 grams of fiber, and 5 grams of protein per muffin! Fiber is great for keeping you full, regular in the bathroom, it can help lower your cholesterol, and so much more. 🤗 Today I topped mine with some guacamole, fried eggs, and red pepper flakes + some cantaloupe, honeydew, and pineapple on the side. What would you top yours with? Tell me below! #nourishedbyrachael
👌🏻M A N I C M O R N I N G S👌🏻 I’m so glad I have an ‘on-the-go’ breakfast option!
Despite getting up early to tick things off the to-do list, I can be easily distracted...I dawdle. I spend time playing with the cats, I get sucked in to social media, I leisurely get dressed... and before I know, the time has passed and I’m rushing about like a madwoman. 🤦🏼♀️
Thankfully, a healthy, nutritious, low calorie breakfast takes 3 minutes to throw together! This morning I’m on vanilla lite ultra protein shake, mixed frozen berries, Greek yoghurt and almond milk. Whizzed up in the blender and hey presto! Get out of the door! @starbucks coffee, shake and I’m set! 🤗
It’s also a sensible option if you’re looking to lose weight and with my exercise regime lacking at present, it’s vital I focus on my diet.
Need this in your life? Drop me a message - available in chocolate flavour too! 🙌🏼
#andbreathe#mornings#routine#breakfast#onthego#fastfood#weightloss#proteinshake#healthy#nutritious#delicious#foreverliteultra#fitfam#diet#healthybodyhappymind ❤️ @kate_sass