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Harder, Faster, Stronger? “Resistance training - such as weight-lifting, TRX & certain CrossFit workouts - create micro-tears in your muscle that can take up to 72 hours to repair” says Niko Algieri*
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“These tears are the key to building strength, but only if you allow your body to recover. Go back to training the same group of muscles the next day or suddenly demand more from them than they’re used to & not only will those micro-tears become extensive & painful, you’ll also slow down the recovery process. Continue to book back-to-back classes & you’ll put yourself at risk of injury, too”
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The learn? The “general” consensus on strength training is: train no longer than 60 mins & to train each muscle group twice a week e.g. 2 x upper body days and 2 x lower body days or 3 x whole body workouts on say Mon, Wed & Fri allowing sufficient time for the body to recover
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To be honest, if it wasn’t for my knee I’d have probably carried on with my current pattern of training, because it hadn’t impacted my body negatively in any other way (yet!) e.g. extensive periods of soreness, disrupted sleep, tiredness or bad moods … DAM KNEE!! (but that’s the overtraining right - I know, I know). That said, I’m excited to try this new approach & see how it makes me feel!
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Today, I focused on Chest & Back: 4 sets / 2 Trisets: (1) Tricep Dips; (2) Deep Push Ups; (3) Dumbbell Flys; AND (1) Bent Over Barbell Row; (2) KB One Arm Row (3) BB Upright Row and finished with 3 sets of core (1) Lying Leg Raises; (2) Jack-knife Sit-up; (3) DB Crunches; (4) Reverse Crunch! AND IT FELT AWESOME - a challenging workout, I defo felt it in a ‘good way’ & all done in 60 minutes! Think I’m gonna like this - efficient, but challenging training! #changeisgood
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*Director & co-founder of Equilibrium Total Balance - Women’s Health July 2018 Edition
Harder, Faster, Stronger? “Resistance training - such as weight-lifting, TRX & certain CrossFit workouts - create micro-tears in your muscle that can take up to 72 hours to repair” says Niko Algieri* - “These tears are the key to building strength, but only if you allow your body to recover. Go back to training the same group of muscles the next day or suddenly demand more from them than they’re used to & not only will those micro-tears become extensive & painful, you’ll also slow down the recovery process. Continue to book back-to-back classes & you’ll put yourself at risk of injury, too” - The learn? The “general” consensus on strength training is: train no longer than 60 mins & to train each muscle group twice a week e.g. 2 x upper body days and 2 x lower body days or 3 x whole body workouts on say Mon, Wed & Fri allowing sufficient time for the body to recover - To be honest, if it wasn’t for my knee I’d have probably carried on with my current pattern of training, because it hadn’t impacted my body negatively in any other way (yet!) e.g. extensive periods of soreness, disrupted sleep, tiredness or bad moods … DAM KNEE!! (but that’s the overtraining right - I know, I know). That said, I’m excited to try this new approach & see how it makes me feel! - Today, I focused on Chest & Back: 4 sets / 2 Trisets: (1) Tricep Dips; (2) Deep Push Ups; (3) Dumbbell Flys; AND (1) Bent Over Barbell Row; (2) KB One Arm Row (3) BB Upright Row and finished with 3 sets of core (1) Lying Leg Raises; (2) Jack-knife Sit-up; (3) DB Crunches; (4) Reverse Crunch! AND IT FELT AWESOME - a challenging workout, I defo felt it in a ‘good way’ & all done in 60 minutes! Think I’m gonna like this - efficient, but challenging training! #changeisgood  - *Director & co-founder of Equilibrium Total Balance - Women’s Health July 2018 Edition
Wouldn’t mind rewinding to yesterday’s feast 🍰🥂 A tea party in celebration of @pinch_dash_glug and @madalingiorgetta’s new plant-based cookbook 🌿 I’m not vegan but can definitely appreciate plant-based deliciousness! I’m eyeing off the vego version 👀📖
What’s your fav tea party/picnic dish?! 👇🏼
Wouldn’t mind rewinding to yesterday’s feast 🍰🥂 A tea party in celebration of @pinch_dash_glug and @madalingiorgetta’s new plant-based cookbook 🌿 I’m not vegan but can definitely appreciate plant-based deliciousness! I’m eyeing off the vego version 👀📖 What’s your fav tea party/picnic dish?! 👇🏼
... Lovely afternoon catching up with my Mum and Sisters ... like all families, everyone is busy with their life’s, so it’s brilliant when we get time to chill, sit together and have a good ole natter! Accompanied of course by Mum’s delicious home cooked food (today it was Indian Paneer & a Cabbage & Pea Sabji/Sabzi) and a few 🍫🍫🍫
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Yep, my fave chocolate is #smarties (there are always a few boxes at Mum’s!!) and, yep we did enjoy all the #milktray and then I came home with a #takeaway - enough #watermelon to last me a year - it will be watermelon for breakfast, lunch & dinner next week!! 🤣 Plus Mum’s recipe for proper Indian Saag ... nutrient packed powerhouse of greens, I can’t wait to “try” and cook it!
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And, that for me is #everythinginbalance 👌
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#moderationnotdeprivation 
#sustainable #healthyrelationshipwithfood #mentalwellbeing #8020 #noextremes #dontstressaboutfood #nooverthinking #enjoylife 😊
... Lovely afternoon catching up with my Mum and Sisters ... like all families, everyone is busy with their life’s, so it’s brilliant when we get time to chill, sit together and have a good ole natter! Accompanied of course by Mum’s delicious home cooked food (today it was Indian Paneer & a Cabbage & Pea Sabji/Sabzi) and a few 🍫🍫🍫 - Yep, my fave chocolate is #smarties  (there are always a few boxes at Mum’s!!) and, yep we did enjoy all the #milktray  and then I came home with a #takeaway  - enough #watermelon  to last me a year - it will be watermelon for breakfast, lunch & dinner next week!! 🤣 Plus Mum’s recipe for proper Indian Saag ... nutrient packed powerhouse of greens, I can’t wait to “try” and cook it! - And, that for me is #everythinginbalance  👌 - #moderationnotdeprivation  #sustainable  #healthyrelationshipwithfood  #mentalwellbeing  #8020  #noextremes  #dontstressaboutfood  #nooverthinking  #enjoylife  😊
Who can relate?! 🙋🏼‍♀️🍪 A bit of “The Forbidden Fruit Effect” (I can’t have it therefore I want it more) tied in with the “The Last Supper Effect” – where anticipation of future restriction leads to overeating.
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If you’re sick of starting again on Monday, maybe it’s not another diet that you need but an entirely new approach and mindset?
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I have to stress that intuitive eating is not a way to restrict your intake or control your body shape/weight 🙅🏼‍♀️ It’s NOT another diet. It’s a strategy to normalise eating behaviour, help you chill out around food and start making peace with your body ✌🏼
Who can relate?! 🙋🏼‍♀️🍪 A bit of “The Forbidden Fruit Effect” (I can’t have it therefore I want it more) tied in with the “The Last Supper Effect” – where anticipation of future restriction leads to overeating. . If you’re sick of starting again on Monday, maybe it’s not another diet that you need but an entirely new approach and mindset? . I have to stress that intuitive eating is not a way to restrict your intake or control your body shape/weight 🙅🏼‍♀️ It’s NOT another diet. It’s a strategy to normalise eating behaviour, help you chill out around food and start making peace with your body ✌🏼
Happy National S'mores Day! I love s'mores...do you?

Food is such a delightful part of life, it can add to our experiences and amplify our memories.  It is more than just fuel, it is to be savored and enjoyed. As a self-proclaimed foodie myself, I cannot imagine life without delicious food (dare I say even sugar?!). A reminder that the more extreme the approach the less sustainable the results.  The key to sustainability is moderation and yes deprivation, but please don't forget to LIVE a little!

#noextremes #nationalsmoresday #healthymama #momof5 #fit_moms_of_ig #nutrition  #moderation #livealittle #foodie #fitmom #suzettesnutritionrx
Happy National S'mores Day! I love s'mores...do you? Food is such a delightful part of life, it can add to our experiences and amplify our memories. It is more than just fuel, it is to be savored and enjoyed. As a self-proclaimed foodie myself, I cannot imagine life without delicious food (dare I say even sugar?!). A reminder that the more extreme the approach the less sustainable the results. The key to sustainability is moderation and yes deprivation, but please don't forget to LIVE a little! #noextremes  #nationalsmoresday  #healthymama  #momof5  #fit_moms_of_ig  #nutrition  #moderation  #livealittle  #foodie  #fitmom  #suzettesnutritionrx 
😱OH NO...SHE'S EATING THAT!?...Relax...
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When I was in high school,  had a severely damaged self esteem. I viewed myself in a negative light and obsessed over my weight. I thought I was huge ( I wasn't). Severe body dysmorphia that I developed over the course of my childhood. When I was a kid I was slightly overweight and was teased relentlessly by family...to the point that I developed severe anxiety and a really negative self image. Anyways..cut to high school. I was desperate to feel good and tried crazy things to lose weight. I wasnt fat but I'm short (barely 5') and weighed about 135 ish. In high school teen years...I was fat..in my eyes. I wasnt a skinny typical average girl of that age. I went on an extreme diet I was eating only a slice of bread, ketchup, and pinto beans about 2x a day (gross🤢). I worked out on a make shift stepper in my room and drank over a gallon of water a day.
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Yeah..I lost weight. I quickly dropped to about 110 lbs but I felt like crap. I had a headache all the time, zero energy, and inside still unsure of myself and extremely insecure. 
I have a different mentality now, I'm  focusing on my health, and trying to make healthy lifestyle changes. No extreme dieting....or killing myself with 3x a day workouts. It has taken me a really long time to get to this point. 🍩
Make small changes, exercise to be healthy, eat a balanced diet. No extremes..it's not sustainable in the long run and unhealthy. It's ok to have that cookie/cupcake every once in a while...lol. Just balance out the rest of your meals. Live a real life, have fun, enjoy the little things. 🍰
There's so much pressure to look a certain way or be perfect...I'd rather be happy.
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What's your extreme story? Share below. How did you overcome your struggle? Love to hear and share.❤😊
#flashbackfriday#balanceineverything#liveafulllife#noextremes.
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#momstrong #strongbody #strongisbeautiful #strongfit #strongmom #strongwomenrock #activeliving #activelife #activemom #healthyactivelifestyle #getfitforlife #getfitstayfit #successfulwomen #hardworkanddedication #musclefitness #muscleandhealth #exercisemotivation #exerciseroutine #exercisedaily #lifestylebloggers
😱OH NO...SHE'S EATING THAT!?...Relax... 😉 When I was in high school, had a severely damaged self esteem. I viewed myself in a negative light and obsessed over my weight. I thought I was huge ( I wasn't). Severe body dysmorphia that I developed over the course of my childhood. When I was a kid I was slightly overweight and was teased relentlessly by family...to the point that I developed severe anxiety and a really negative self image. Anyways..cut to high school. I was desperate to feel good and tried crazy things to lose weight. I wasnt fat but I'm short (barely 5') and weighed about 135 ish. In high school teen years...I was fat..in my eyes. I wasnt a skinny typical average girl of that age. I went on an extreme diet I was eating only a slice of bread, ketchup, and pinto beans about 2x a day (gross🤢). I worked out on a make shift stepper in my room and drank over a gallon of water a day. 🍪 Yeah..I lost weight. I quickly dropped to about 110 lbs but I felt like crap. I had a headache all the time, zero energy, and inside still unsure of myself and extremely insecure. I have a different mentality now, I'm focusing on my health, and trying to make healthy lifestyle changes. No extreme dieting....or killing myself with 3x a day workouts. It has taken me a really long time to get to this point. 🍩 Make small changes, exercise to be healthy, eat a balanced diet. No extremes..it's not sustainable in the long run and unhealthy. It's ok to have that cookie/cupcake every once in a while...lol. Just balance out the rest of your meals. Live a real life, have fun, enjoy the little things. 🍰 There's so much pressure to look a certain way or be perfect...I'd rather be happy. 🍨 What's your extreme story? Share below. How did you overcome your struggle? Love to hear and share.❤😊 #flashbackfriday #balanceineverything #liveafulllife #noextremes . . . . . . . . . #momstrong  #strongbody  #strongisbeautiful  #strongfit  #strongmom  #strongwomenrock  #activeliving  #activelife  #activemom  #healthyactivelifestyle  #getfitforlife  #getfitstayfit  #successfulwomen  #hardworkanddedication  #musclefitness  #muscleandhealth  #exercisemotivation  #exerciseroutine  #exercisedaily  #lifestylebloggers 
Struggling with food guilt and anxiety around less nutritious foods? 😖 It’s worth looking into WHY these feelings come about for you. Maybe some of the points below will help? 💡
1. 💃🏼 You deserve to derive pleasure and satisfaction from food – it can be such a joy in life. Being able to relax and enjoy food, the eating setting and company is SUPER IMPORTANT 👏🏼
2. 🥑 If health is your concern: overall dietary patterns are what counts 👀 Eating less nutritious foods every now and then when you truly feel like them won’t have a significant impact 🤷🏼‍♀️ Plus, if your self-imposed restriction is causing lots of stress or anxiety it’s NOT healthy! 🙅🏼‍♀️ We’re not robots 🤖, our mental health is incredibly important and we need to consider the bigger picture 🌍 Your food guilt may be backfiring and resulting in uncontrollable cravings and bingeing OR it could be stressing you out and making your miserable 👎🏼
3. ⚖️ If weight or body shape is your concern: no foods are solely responsible for changes in body shape or weight 🙅🏼‍♀️ Foods that people typically consider “naughty” or “bad” don’t make people just magically gain weight 🔮
4. 🧠 When people ditch the “good” food v “bad” food mindset, they don’t gorge on less nutritious food indefinitely (contrary to popular belief). After an initial exploratory phase, they tend to drift towards healthier choices naturally (and stress-free).
5. 💕 You’re only human. You’re not perfect, will never be perfect and don’t need to be perfect! Phew.
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Loving this image by @jengotch 👌🏼
Struggling with food guilt and anxiety around less nutritious foods? 😖 It’s worth looking into WHY these feelings come about for you. Maybe some of the points below will help? 💡 1. 💃🏼 You deserve to derive pleasure and satisfaction from food – it can be such a joy in life. Being able to relax and enjoy food, the eating setting and company is SUPER IMPORTANT 👏🏼 2. 🥑 If health is your concern: overall dietary patterns are what counts 👀 Eating less nutritious foods every now and then when you truly feel like them won’t have a significant impact 🤷🏼‍♀️ Plus, if your self-imposed restriction is causing lots of stress or anxiety it’s NOT healthy! 🙅🏼‍♀️ We’re not robots 🤖, our mental health is incredibly important and we need to consider the bigger picture 🌍 Your food guilt may be backfiring and resulting in uncontrollable cravings and bingeing OR it could be stressing you out and making your miserable 👎🏼 3. ⚖️ If weight or body shape is your concern: no foods are solely responsible for changes in body shape or weight 🙅🏼‍♀️ Foods that people typically consider “naughty” or “bad” don’t make people just magically gain weight 🔮 4. 🧠 When people ditch the “good” food v “bad” food mindset, they don’t gorge on less nutritious food indefinitely (contrary to popular belief). After an initial exploratory phase, they tend to drift towards healthier choices naturally (and stress-free). 5. 💕 You’re only human. You’re not perfect, will never be perfect and don’t need to be perfect! Phew. . Loving this image by @jengotch 👌🏼
Lunch is served! One of my all time favorites beets, green apple, touch of garlic, sheeps yoghurt dressing with olive oil and apple cider vinegar. 😜😜 sliced carrots optional 😘
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#beets #ilovesalad #saladgirl #almostvegan #noextremes #loveyourfood #loveyourself #fuelyourday #instawellness #instagoodness
Morning all!  A pancake with syrup and raspberries this morning.  Fresh, fruity and filling! 🥞 
We had friends over for a Moroccan 🇲🇦 supper last light.  Loads of delicious and colourful food.  I ate more than usual and it was wonderful to join in with everyone else.  But today is back to eating as usual.  There really is no need to go into extremes of panic like I might have before.  No day of just protein shakes, or just fruit or just...anything.  What was I thinking?! ❤️ If we’ve eating more than usual on any particularly day, simply go back to the three nutritious meals a day framework. This is the approach we need to establish a normal, stable relationship with food. Resist the temptation to get the food diary out and get back on the dieting rollercoaster! 🥞 
Foodie stuff:  quark, oatbran & egg pancake, agave nectar, raspberries from the garden and a sprinkling of raw cacao powder (for that *** factor 😘) How have you started your Sunday? 
#pancakes #agave #breakfast #cacao #mindfuleating #edrecovery #bingeeating #coach #eating #dietfood #eatwell #noextremes #nutrition #losebellyfat #loseweịght #healthyeating #healthyeatinghabits #nomorediets #nomorecountingcalories
Morning all! A pancake with syrup and raspberries this morning. Fresh, fruity and filling! 🥞 We had friends over for a Moroccan 🇲🇦 supper last light. Loads of delicious and colourful food. I ate more than usual and it was wonderful to join in with everyone else. But today is back to eating as usual. There really is no need to go into extremes of panic like I might have before. No day of just protein shakes, or just fruit or just...anything. What was I thinking?! ❤️ If we’ve eating more than usual on any particularly day, simply go back to the three nutritious meals a day framework. This is the approach we need to establish a normal, stable relationship with food. Resist the temptation to get the food diary out and get back on the dieting rollercoaster! 🥞 Foodie stuff: quark, oatbran & egg pancake, agave nectar, raspberries from the garden and a sprinkling of raw cacao powder (for that *** factor 😘) How have you started your Sunday? #pancakes  #agave  #breakfast  #cacao  #mindfuleating  #edrecovery  #bingeeating  #coach  #eating  #dietfood  #eatwell  #noextremes  #nutrition  #losebellyfat  #loseweịght  #healthyeating  #healthyeatinghabits  #nomorediets  #nomorecountingcalories 
‼️My 3 tips to reach your health and fitness goals simply‼️
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Change your perspective about health and fitness! Soooo many people complain that they don’t have the tools they need to be “healthy and fit”. No gym, no fancy program, no time, etc. but guess what?? You don’t need ANY of that.
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Do you have a body? Then you have everything you need!!! •
1️⃣Walk A LOT 10-20k steps a day. I use an Apple Watch to track mine and it’s an amazing tool to visually see where you are and kick your butt into gear! You can’t workout an hour a day and then sit the rest.. it doesn’t work that way.

2️⃣Be mindful of your portions/food intake. Don’t eat too little and don’t eat too much. Be aware of the calories and nutrients your body needs! This doesn’t have to be obsessive or restrictive 
3️⃣Make time for your relationships and 
mental health. Mental health is a huge part of your overall health. Surround yourself with the ones you love, be in nature, meditate, laugh! It matters!!
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What is something you can’t go without in your healthy lifestyle?
‼️My 3 tips to reach your health and fitness goals simply‼️ • Change your perspective about health and fitness! Soooo many people complain that they don’t have the tools they need to be “healthy and fit”. No gym, no fancy program, no time, etc. but guess what?? You don’t need ANY of that. • Do you have a body? Then you have everything you need!!! • 1️⃣Walk A LOT 10-20k steps a day. I use an Apple Watch to track mine and it’s an amazing tool to visually see where you are and kick your butt into gear! You can’t workout an hour a day and then sit the rest.. it doesn’t work that way. 2️⃣Be mindful of your portions/food intake. Don’t eat too little and don’t eat too much. Be aware of the calories and nutrients your body needs! This doesn’t have to be obsessive or restrictive 3️⃣Make time for your relationships and mental health. Mental health is a huge part of your overall health. Surround yourself with the ones you love, be in nature, meditate, laugh! It matters!! • What is something you can’t go without in your healthy lifestyle?
👇🏼 FOOD – It’s about so much more than just nutrients! 👀 It’s inextricably linked to so many other factors 💭 I’m absolutely fascinated by food culture and how integral it is in particularly healthy communities (e.g. many Mediterranean towns).
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What did this morning’s coffee represent to me? ☕️
☺️ a social outing
🚶🏼‍♀️a stroll to the shops
💕 a lovely chat with my mum
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 A sense of community and movement – filling my self-care and health cup up with more than just a drink 💥
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When we look solely at nutrients and become blinkered to the rest, we do food and ourselves a disservice.
👇🏼 FOOD – It’s about so much more than just nutrients! 👀 It’s inextricably linked to so many other factors 💭 I’m absolutely fascinated by food culture and how integral it is in particularly healthy communities (e.g. many Mediterranean towns). . What did this morning’s coffee represent to me? ☕️ ☺️ a social outing 🚶🏼‍♀️a stroll to the shops 💕 a lovely chat with my mum . A sense of community and movement – filling my self-care and health cup up with more than just a drink 💥 . When we look solely at nutrients and become blinkered to the rest, we do food and ourselves a disservice.
We must surrender our the thoughts that hold us back, stop fighting the feeling of needing to be right.  Create movement with light and step deeper into your soul. .
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#growingshaman #shaman #spiritualhealing #lightlife #livinglife #noextremes #nofears #noregrets #loveyourdecission #growfrommistakes #love #lite #light #liftedspirits #spiritualbeing #spiritualgrowth #growinginlove #community #traditions #higherself
Too many pounds ago [2015]
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Please eat, being too skinny is neither healthy nor beautiful.
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PH. Roberta Marras 
#noextremes #skinny #tooskinny #nofilter #blackandwhitephotography #portrait #humans #sardiniangirl #sardinia
There are a lot of products out there promising fast results.  Shakes, pills, wraps, special drinks, extreme diets... You name it.  Some are better than others, but none are a substitute for consistency and a healthy balanced diet.  A few are downright harmful in the long term and most are quite expensive. There's no such thing as a quick fix, so be wary of any product or program offering rapid results.  They likely won't be sustainable. 
Question anyone that tells you that you have to use a specific supplement, diet plan, or exercise routine to get results.  While some are a good fit for certain people or situations, there is no one size fits all health or fitness plan.  Research is important and choosing a sustainable plan for your lifestyle is imperative.  Check with your physician before taking a supplement since some ingredients can aggravate existing health conditions, even if the product is "all natural". Be confident about what you are putting into your body each day.  I personally don't use any supplements, besides occasional protein powder. 
Eat healthy.  Drink plenty of water.  Move every day.  Appreciate your body and love yourself as you are.  That is the recipe for success.  No "miracle" product can duplicate those things. #consistency #thereisnosecret #sustainability #healthyhabits #healthylifestyle #mindsetofgreatness #consistencyiskey #habitchange #noextremes #moderation
There are a lot of products out there promising fast results. Shakes, pills, wraps, special drinks, extreme diets... You name it. Some are better than others, but none are a substitute for consistency and a healthy balanced diet. A few are downright harmful in the long term and most are quite expensive. There's no such thing as a quick fix, so be wary of any product or program offering rapid results. They likely won't be sustainable. Question anyone that tells you that you have to use a specific supplement, diet plan, or exercise routine to get results. While some are a good fit for certain people or situations, there is no one size fits all health or fitness plan. Research is important and choosing a sustainable plan for your lifestyle is imperative. Check with your physician before taking a supplement since some ingredients can aggravate existing health conditions, even if the product is "all natural". Be confident about what you are putting into your body each day. I personally don't use any supplements, besides occasional protein powder. Eat healthy. Drink plenty of water. Move every day. Appreciate your body and love yourself as you are. That is the recipe for success. No "miracle" product can duplicate those things. #consistency  #thereisnosecret  #sustainability  #healthyhabits  #healthylifestyle  #mindsetofgreatness  #consistencyiskey  #habitchange  #noextremes  #moderation 
Left: Look to the Left, follow us to righteousness. Only look left, no other way is correct.
Right: Take hold to the Right, we are the just. Steal yourself to the right & let not your gaze divert. 
MiddleGround: I have learned leaning or holding yourself to just one side or view never allows you to actually move forward or make progress. 
#onesided #wellrounded #middleground #humpday #cometogether #levelheaded #streamer #gamer #bebetter #biasagianstbias #centerthinking #truth #lifelessons #life #extremesarebad #noextremes
Left: Look to the Left, follow us to righteousness. Only look left, no other way is correct. Right: Take hold to the Right, we are the just. Steal yourself to the right & let not your gaze divert. MiddleGround: I have learned leaning or holding yourself to just one side or view never allows you to actually move forward or make progress. #onesided  #wellrounded  #middleground  #humpday  #cometogether  #levelheaded  #streamer  #gamer  #bebetter  #biasagianstbias  #centerthinking  #truth  #lifelessons  #life  #extremesarebad  #noextremes 
BODY IMAGE BOOST 👇🏼✨ 3-step social media detox* & replenish challenge:
1. Unfollow accounts that make you feel sh*t 💁🏼‍♀️
2. Block/hide ads that make you feel inadequate 🤚🏼 (tap the “...” at the top right hand corner of the ad)
3. Follow accounts that represent a wide range of body shapes and sizes, including those of a similar size/shape to you, looking fan-flippin’-tastic 💅🏼 Variety is the spice of life ✨
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Tag your fav body love/body acceptance/body positive account below to share the love 🌈
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*The only detox that I’ll endorse 😉
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How GOOD is this “body pasta-tivity” illustration by @kaydenhines?! 🍝
BODY IMAGE BOOST 👇🏼✨ 3-step social media detox* & replenish challenge: 1. Unfollow accounts that make you feel sh*t 💁🏼‍♀️ 2. Block/hide ads that make you feel inadequate 🤚🏼 (tap the “...” at the top right hand corner of the ad) 3. Follow accounts that represent a wide range of body shapes and sizes, including those of a similar size/shape to you, looking fan-flippin’-tastic 💅🏼 Variety is the spice of life ✨ . Tag your fav body love/body acceptance/body positive account below to share the love 🌈 . *The only detox that I’ll endorse 😉 . How GOOD is this “body pasta-tivity” illustration by @kaydenhines?! 🍝
A little meal hack to help you check in with your body’s cues while you’re eating 💭👇🏼
🍽 Halve the components of your meal on your plate (part them or draw a line with your fork) 👉🏼Press pause when you’ve eaten half and check in with your hunger levels and eating pleasure 📉
🥙 Feeling pretty satisfied and food no longer tasting as good? You might decide that it’s a good time to stop eating soon (see the hunger & fullness scale in my previous post).
🥘 Still hungry and food still tasty? Keep going until satisfied! 💁🏼‍♀️
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❌ This is NOT a portion control trick or another diet rule – I’m definitely not saying you should only ever eat half of your meal! 🙅🏼‍♀️ It’s purely a strategy to check in with your body and prioritize INTERNAL cues (your body’s responses 🧠) over external cues (plate size, portion size, nutrition rules etc.) 🍽
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If you have trouble eating past the point of comfort (particularly when the food is damn tasty!), try reminding yourself that you can have it again whenever you feel like it 👀💁🏼‍♀️ Having a scarcity mindset around food can often lead to eating past the point of comfort 🤢
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If you try this, let me know how it goes! ❤️
Pic: Jenn Kosar, used with permission.
A little meal hack to help you check in with your body’s cues while you’re eating 💭👇🏼 🍽 Halve the components of your meal on your plate (part them or draw a line with your fork) 👉🏼Press pause when you’ve eaten half and check in with your hunger levels and eating pleasure 📉 🥙 Feeling pretty satisfied and food no longer tasting as good? You might decide that it’s a good time to stop eating soon (see the hunger & fullness scale in my previous post). 🥘 Still hungry and food still tasty? Keep going until satisfied! 💁🏼‍♀️ . ❌ This is NOT a portion control trick or another diet rule – I’m definitely not saying you should only ever eat half of your meal! 🙅🏼‍♀️ It’s purely a strategy to check in with your body and prioritize INTERNAL cues (your body’s responses 🧠) over external cues (plate size, portion size, nutrition rules etc.) 🍽 . If you have trouble eating past the point of comfort (particularly when the food is damn tasty!), try reminding yourself that you can have it again whenever you feel like it 👀💁🏼‍♀️ Having a scarcity mindset around food can often lead to eating past the point of comfort 🤢 . If you try this, let me know how it goes! ❤️ Pic: Jenn Kosar, used with permission.
Well done 👏🏻 @theflexibledietinglifestyle 
Let’s talk about the bastardization of IIFYM for a minute ☝🏻
I still do and will continue to refer to my approach to nutrition as IIFYM and/or flexible dieting because IT WAS NEVER ABOUT just eating processed, nutrient-void foods! That’s nonsense. 
I feel like a few years back when IIFYM got really (really) popular among competitive athletes, some folks just took it to extremes and showcased this lifestyle as one made up of everything on the cereal aisle of the grocery store. 
It means what it says:
IF IT FITS YOUR MACROS
So you’re not bound to the generic bro diet of boiled chicken breast, broccoli and coconut oil, but micronutrients and fiber always have and always will play a key role in looking and feeling your best. 
The best part? Go ahead and be Vegan! Just track it. Go ahead and cut out dairy and gluten if you prefer to, but track your intake! Eat ALL organic ALL the time...just track your macros and be mindful of fiber and micronutrient intake.
IMO, tracking is the simplest (and cheapest) way to reach your goals and allows any individual to experiment with the foods that work best for them✌🏻 #macromonday #noextremes #sustainability #sustainableliving #iifym #flexibledieting #bodybuilding #powerlifting #iifymgirls #shreddedbyscience #doyouevenscience #calories #justtrackit
Well done 👏🏻 @theflexibledietinglifestyle Let’s talk about the bastardization of IIFYM for a minute ☝🏻 I still do and will continue to refer to my approach to nutrition as IIFYM and/or flexible dieting because IT WAS NEVER ABOUT just eating processed, nutrient-void foods! That’s nonsense. I feel like a few years back when IIFYM got really (really) popular among competitive athletes, some folks just took it to extremes and showcased this lifestyle as one made up of everything on the cereal aisle of the grocery store. It means what it says: IF IT FITS YOUR MACROS So you’re not bound to the generic bro diet of boiled chicken breast, broccoli and coconut oil, but micronutrients and fiber always have and always will play a key role in looking and feeling your best. The best part? Go ahead and be Vegan! Just track it. Go ahead and cut out dairy and gluten if you prefer to, but track your intake! Eat ALL organic ALL the time...just track your macros and be mindful of fiber and micronutrient intake. IMO, tracking is the simplest (and cheapest) way to reach your goals and allows any individual to experiment with the foods that work best for them✌🏻 #macromonday  #noextremes  #sustainability  #sustainableliving  #iifym  #flexibledieting  #bodybuilding  #powerlifting  #iifymgirls  #shreddedbyscience  #doyouevenscience  #calories  #justtrackit 
Honoring hunger signals 🧠 Are you hanging out around the sweet spot or are you bouncing between starving (hangry!) and stuffed? 🏀👇🏼 ... I’ve been MIA over the last weeks as I took time to get off social media, learn (lots!) and reflect on how I can best contribute in this space... but I’m BACK and ready to mingle 🤗
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⚠️ Our body provides us with loads of signals throughout the day, including hunger cues, thirst cues, sleep cues, the urge to go to the toilet etc.
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👉🏼 Just as when you continue to ignore the urge to pee, when you ignore the urge to eat there most likely will be consequences! 🙅🏼‍♀️ They’re just not as visibly messy 😉 I don’t know about you, but when I ignore my hunger or can’t eat for whatever reason, I become ravenous later on and find myself hastily filling my stomach with whatever I can get my mits on! 👀👅 It feels like a primal hunger (insight into how powerful our regulation systems can be!) and I don’t even truly enjoy what I’m eating 🤷🏼‍♀️ More often than not, I find that I eat beyond the point of satisfaction and end up feeling uncomfortably full 🤢
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🏹 When we push past the initial phases of “hungry”, we can often find ourselves bouncing between extremes 🤦🏼‍♀️ Think of a bow and arrow 🏹 – the further you pull back the arrow (hunger) the greater the force propelling the arrow forward (binge)! 🏹
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💡 So, if you’re someone who bounces between extremes and you’re sick of it 🙅🏼‍♀️, try honoring your hunger when it first arises rather than suppressing it 🤐🙏🏼 This is a gentle, “polite” hunger, where food seems more appetizing and you might experience some light physical symptoms such as a grumbling stomach (it varies between people). Many of my clients find that they’re disconnected to the more subtle, initial signs of their hunger and don’t realize they’re hungry until they’re VERY hungry and it’s “too late” 😖 ... but with practice and by turning inward, they’re able to pick up on earlier cues, honor them at an appropriate time and spend more time in the peaceful zone of the hunger and fullness scale!✌🏼
Honoring hunger signals 🧠 Are you hanging out around the sweet spot or are you bouncing between starving (hangry!) and stuffed? 🏀👇🏼 ... I’ve been MIA over the last weeks as I took time to get off social media, learn (lots!) and reflect on how I can best contribute in this space... but I’m BACK and ready to mingle 🤗 . ⚠️ Our body provides us with loads of signals throughout the day, including hunger cues, thirst cues, sleep cues, the urge to go to the toilet etc. . 👉🏼 Just as when you continue to ignore the urge to pee, when you ignore the urge to eat there most likely will be consequences! 🙅🏼‍♀️ They’re just not as visibly messy 😉 I don’t know about you, but when I ignore my hunger or can’t eat for whatever reason, I become ravenous later on and find myself hastily filling my stomach with whatever I can get my mits on! 👀👅 It feels like a primal hunger (insight into how powerful our regulation systems can be!) and I don’t even truly enjoy what I’m eating 🤷🏼‍♀️ More often than not, I find that I eat beyond the point of satisfaction and end up feeling uncomfortably full 🤢 . 🏹 When we push past the initial phases of “hungry”, we can often find ourselves bouncing between extremes 🤦🏼‍♀️ Think of a bow and arrow 🏹 – the further you pull back the arrow (hunger) the greater the force propelling the arrow forward (binge)! 🏹 . 💡 So, if you’re someone who bounces between extremes and you’re sick of it 🙅🏼‍♀️, try honoring your hunger when it first arises rather than suppressing it 🤐🙏🏼 This is a gentle, “polite” hunger, where food seems more appetizing and you might experience some light physical symptoms such as a grumbling stomach (it varies between people). Many of my clients find that they’re disconnected to the more subtle, initial signs of their hunger and don’t realize they’re hungry until they’re VERY hungry and it’s “too late” 😖 ... but with practice and by turning inward, they’re able to pick up on earlier cues, honor them at an appropriate time and spend more time in the peaceful zone of the hunger and fullness scale!✌🏼
Wins and successes look different for everyone.

Even one workout for someone who hasn't done one in forever is a huge win!  And making a choice to drink more water...I mean, couldn't we all do that? 💦

What small win could you work towards this week that could add up to BIG changes in months or years down the road?! We're all about the small wins and steady changes in our Donuts & Dumbbells Healthy Living Community. No extremes.  Straight forward changes.  Lasting habits.

So what are you waiting for 😉  How can we help you achieve your goals?

Sign up with the link in my profile or go here...
https://ciara-spencer.mykajabi.com/p/donutsanddumbbells

#coconutpersonalfitness #donutsanddumbbells #notaweightlossprogram #healthyhabits #healthylifestyle #intuitiveeating #mindfuleating #lovethebodyyourein #enjoyfood #enjoylife #stopdieting #endbingecycles #takebackcontrol #confidenceatanysize #nasmcpt #personaltraining #eatingpsychology #mindset #stoprestricting #onlinetraining #smallwins #steadychanges #healthyhabits #longtermgoals #noextremes
Wins and successes look different for everyone. Even one workout for someone who hasn't done one in forever is a huge win! And making a choice to drink more water...I mean, couldn't we all do that? 💦 What small win could you work towards this week that could add up to BIG changes in months or years down the road?! We're all about the small wins and steady changes in our Donuts & Dumbbells Healthy Living Community. No extremes. Straight forward changes. Lasting habits. So what are you waiting for 😉 How can we help you achieve your goals? Sign up with the link in my profile or go here... https://ciara-spencer.mykajabi.com/p/donutsanddumbbells #coconutpersonalfitness  #donutsanddumbbells  #notaweightlossprogram  #healthyhabits  #healthylifestyle  #intuitiveeating  #mindfuleating  #lovethebodyyourein  #enjoyfood  #enjoylife  #stopdieting  #endbingecycles  #takebackcontrol  #confidenceatanysize  #nasmcpt  #personaltraining  #eatingpsychology  #mindset  #stoprestricting  #onlinetraining  #smallwins  #steadychanges  #healthyhabits  #longtermgoals  #noextremes 
Cobb Salads for lunch for my daughter and myself! Supper is in the slow cooker. Leftover boiled potatoes to go with it.

You don't need to wait until a less busy season to take care of yourself. I can't say it enough. THIS takes the same amount of time (if you count driving there and back) as going to the drive-thru.

You don't need to wait until you have more money to take care of yourself. THIS is less expensive than going to a restaurant.

You don't need to have your !#$@& together to take care of yourself. It's NOT about perfection. It's about doing what you can. What you can't do will wait for another season.
#selfcare#mentalhealthawareness#noperfection#nocomparison#noextremes#grace#patience#debtfreeliving#debtfreejourney#startnow#canada#momlife#sahmlife#homeeconomist#bekindtoyourself#aseasonforeverything
Cobb Salads for lunch for my daughter and myself! Supper is in the slow cooker. Leftover boiled potatoes to go with it. You don't need to wait until a less busy season to take care of yourself. I can't say it enough. THIS takes the same amount of time (if you count driving there and back) as going to the drive-thru. You don't need to wait until you have more money to take care of yourself. THIS is less expensive than going to a restaurant. You don't need to have your !#$@& together to take care of yourself. It's NOT about perfection. It's about doing what you can. What you can't do will wait for another season. #selfcare #mentalhealthawareness #noperfection #nocomparison #noextremes #grace #patience #debtfreeliving #debtfreejourney #startnow #canada #momlife #sahmlife #homeeconomist #bekindtoyourself #aseasonforeverything 
Remember when you thought the only way to be healthy was to work out, every day, for ATLEAST an hour?

Then you learned that it's also about what you eat, and a healthy meal takes the same amount of time as going through the drive-thru.

Remember when you thought the only way to be debt-free was to totally deprive yourself of EVERYTHING?

Then you learned that it wasn't the 2 concerts you went to this year that got you into debt.  It was the daily Starbucks, the packs of gum, the 4 restaurant meals every week, and the Saturday trips to the mall.

Remember when you thought you HAD to spent 4-6 hours every week cleaning your house?

Then you learned that you were spending half that time tidying. When you got rid of the clutter, you only needed to clean 2-3 hours a week.

What a great teacher experience is! Experience, more than ANYTHING ELSE, will show you what works, and what doesn't. When it DOESN'T work, don't be afraid to try something RADICALLY different. Don't be afraid to do what works for you.
#wednesdayvibes#humpday#experience#noextremes#noperfection#nocomparison#balance#simplicity#simpleliving#keepitsimple#simplicityinthekitchen#momlife#sahmlife#debtfreeliving#debtfreejourney#grace#canada#mentalclutter#declutter#healthyeatingonabudget#mentalhealthawareness
Remember when you thought the only way to be healthy was to work out, every day, for ATLEAST an hour? Then you learned that it's also about what you eat, and a healthy meal takes the same amount of time as going through the drive-thru. Remember when you thought the only way to be debt-free was to totally deprive yourself of EVERYTHING? Then you learned that it wasn't the 2 concerts you went to this year that got you into debt. It was the daily Starbucks, the packs of gum, the 4 restaurant meals every week, and the Saturday trips to the mall. Remember when you thought you HAD to spent 4-6 hours every week cleaning your house? Then you learned that you were spending half that time tidying. When you got rid of the clutter, you only needed to clean 2-3 hours a week. What a great teacher experience is! Experience, more than ANYTHING ELSE, will show you what works, and what doesn't. When it DOESN'T work, don't be afraid to try something RADICALLY different. Don't be afraid to do what works for you. #wednesdayvibes #humpday #experience #noextremes #noperfection #nocomparison #balance #simplicity #simpleliving #keepitsimple #simplicityinthekitchen #momlife #sahmlife #debtfreeliving #debtfreejourney #grace #canada #mentalclutter #declutter #healthyeatingonabudget #mentalhealthawareness 
Snack alert 🚨 ‼️
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Tried these for the first time last night and they are epic! At 90 calories per bar they can fit into anyone’s nutrition. Give them a try 👌
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#fitfam #leansnack #cake #fitfamuk #lbn #lifestylebalancenutrition #nononsense #noextremes #gym #gymsnacks #healthyeating #health #healthysnacks #lowcalorie #personaltrainer #pt #edinburghpt #mealprepideas
Snack alert 🚨 ‼️
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Tried these for the first time last night and they are epic! At 90 calories per bar they can fit into anyone’s nutrition. Give them a try 👌
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#fitfam #leansnack #cake #fitfamuk #lbn #lifestylebalancenutrition #nononsense #noextremes #gym #gymsnacks #healthyeating #health #healthysnacks #lowcalorie #personaltrainer #pt #edinburghpt #mealprepideas
Pure.
'I'm a 'too much woman'
When I dance, I fly,
When I cry, I weep,
When I laugh, my body vibrates,
And when I love, walls crumble.
But do not fear..
My love is pure.
If you can't handle it,
My castle walls can withstand dragon's flames🔥
I am the light of my soul' 🐉🌬🌈💓🔥
Continued 
#toomuchwoman #dragon
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#pure #themiddlepath #egolution #middlepathwriters #structureandspirit #findyourspace #findyourtruth #poetryfordays #writingheals #yogalifestyle #balanceitout #noextremes #indigosoul #soulflame #pheonix #butterfly #shineon #soulwriter #underworld #darkness #painandnonpain #newbook  #poetryclub #writersgroup #risingqueens #divinefeminine #divinemasculine #remembermycomeup
Pure. 'I'm a 'too much woman' When I dance, I fly, When I cry, I weep, When I laugh, my body vibrates, And when I love, walls crumble. But do not fear.. My love is pure. If you can't handle it, My castle walls can withstand dragon's flames🔥 I am the light of my soul' 🐉🌬🌈💓🔥 Continued #toomuchwoman  #dragon  . . . . . . . . . . . #pure  #themiddlepath  #egolution  #middlepathwriters  #structureandspirit  #findyourspace  #findyourtruth  #poetryfordays  #writingheals  #yogalifestyle  #balanceitout  #noextremes  #indigosoul  #soulflame  #pheonix  #butterfly  #shineon  #soulwriter  #underworld  #darkness  #painandnonpain  #newbook  #poetryclub  #writersgroup  #risingqueens  #divinefeminine  #divinemasculine  #remembermycomeup 
And sometimes you gotta take a picture not to show off anything other than happy. #finallyfeelinmyself #lifting #liftingmakesmehappy #moveyourbody #neversettle #lookwhoistakingaselfie #noextremes
"The United States, European Union, and other international actors should renew their calls for accountability by the Uzbek government 11 years after the Andijan massacre, Human Rights Watch said today. Uzbek government forces killed hundreds of mainly peaceful protesters in the eastern city of Andijan on May 13, 2005. 
International entities and governments should also raise their concern about Uzbekistan's abysmal rights record at the United Nations Human Rights Council. They should challenge the Uzbek government's persistent refusal to cooperate with UN monitoring bodies by creating a dedicated position for an expert to ensure sustained scrutiny and reporting on the human rights situation in the country. “Eleven years on, the killings in Andijan and the government's ruthless campaign against all forms of dissent in its aftermath define Uzbekistan's atrocious human rights situation,” said Steve Swerdlow, Central Asia researcher at Human Rights Watch. “Washington, EU member states, and other capitals have yet to hold the Uzbek government accountable for the massacre, allowing the downward spiral in Tashkent's rights record to become the norm.” (May, 2016) #HRW #IFEX 
photo by Efrem Lukatsky
#poverty #inequality #fastfashion #capitalism #noextremes #nocorruption #transparency #Uzbekistan #AndijanMassacre #hope #voice
#innovation #reinvention #sustainability #waterconservation #prosperity #dignity
"The United States, European Union, and other international actors should renew their calls for accountability by the Uzbek government 11 years after the Andijan massacre, Human Rights Watch said today. Uzbek government forces killed hundreds of mainly peaceful protesters in the eastern city of Andijan on May 13, 2005. International entities and governments should also raise their concern about Uzbekistan's abysmal rights record at the United Nations Human Rights Council. They should challenge the Uzbek government's persistent refusal to cooperate with UN monitoring bodies by creating a dedicated position for an expert to ensure sustained scrutiny and reporting on the human rights situation in the country. “Eleven years on, the killings in Andijan and the government's ruthless campaign against all forms of dissent in its aftermath define Uzbekistan's atrocious human rights situation,” said Steve Swerdlow, Central Asia researcher at Human Rights Watch. “Washington, EU member states, and other capitals have yet to hold the Uzbek government accountable for the massacre, allowing the downward spiral in Tashkent's rights record to become the norm.” (May, 2016) #HRW  #IFEX  photo by Efrem Lukatsky #poverty  #inequality  #fastfashion  #capitalism  #noextremes  #nocorruption  #transparency  #Uzbekistan  #AndijanMassacre  #hope  #voice  #innovation  #reinvention  #sustainability  #waterconservation  #prosperity  #dignity 
So I’ve been knowledge bingeing on fitness podcasts lately, and this morning I listened to The Weekly BJ (🤣🤣🤣) because BJ interviewed Sohee Lee. ❤️ I first learned about Sohee a few years ago when she became the cohost of Physique Science podcast with Dr. Layne Norton. 🤓
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Sohee’s message is powerful because she promotes hard-core moderation! As someone who has recovered from an eating disorder, Sohee openly shares how extreme dieting is the thing we all get wrong on our journey. She also talks about how balance is hard because it feels like we should be doing more. .
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I am in love that so many people are promoting balance and moderation in the fitness industry. I love that loving yourself now, not loving yourself when is part of the conversation. I love that Sohee has 4 rest days a week!
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Ive personally tried to be hard core in the past and every time it was a total fail for me. The last couple months I’ve really learned that balance and moderation have been keys to staying on track. If you’re searching for a more moderate approach then check out this awesome woman’s content. ❤️
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@bjgaddour @soheefit #fitness #fitnesspodcast #flexibledieting #balance #noextremes #eatingdisorderrecovery #podcast #iifym #weightlossjourney
So I’ve been knowledge bingeing on fitness podcasts lately, and this morning I listened to The Weekly BJ (🤣🤣🤣) because BJ interviewed Sohee Lee. ❤️ I first learned about Sohee a few years ago when she became the cohost of Physique Science podcast with Dr. Layne Norton. 🤓 . . Sohee’s message is powerful because she promotes hard-core moderation! As someone who has recovered from an eating disorder, Sohee openly shares how extreme dieting is the thing we all get wrong on our journey. She also talks about how balance is hard because it feels like we should be doing more. . . I am in love that so many people are promoting balance and moderation in the fitness industry. I love that loving yourself now, not loving yourself when is part of the conversation. I love that Sohee has 4 rest days a week! . . Ive personally tried to be hard core in the past and every time it was a total fail for me. The last couple months I’ve really learned that balance and moderation have been keys to staying on track. If you’re searching for a more moderate approach then check out this awesome woman’s content. ❤️ . . @bjgaddour @soheefit #fitness  #fitnesspodcast  #flexibledieting  #balance  #noextremes  #eatingdisorderrecovery  #podcast  #iifym  #weightlossjourney 
Balance with a few glasses of wine here and there 🍷🍷
#noextremes #balance #healthy #mentaloverphysical
New Yorkers you intoxicate me! You are as addictive as Sugar! Thank you for having me share my heart space with you tonight #nyc #healthyhormones #noextremes #mentalhealth #corporatewellness #yes @jeanne_stafford #amazingwoman
'What feels better than happiness?
What could be better than chirping birds, butterflies and rainbows? 
What flows more than the emerging grace of Pacha Mama innocently stretching out of Her cocoon?

Re-emerging.

Climbing gloriously back up from a world that shattered to pieces,

Scars and grazes elegantly shining on skin and heart, 
Honouring the darkness that let the Phoenix rise.

I am the light of my soul.

Remember my come up' 😎🤗🌈🦋🐉👯‍♀️
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Book coming soon🌬🍃
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Copyright©Jessica Noifeld 2018
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#themiddlepath #middlepathwriters #egolution #structureandspirit #findyourspace #findyourtruth #poetryfordays #writingheals #yogalifestyle #balanceitout #noextremes #previously #indigosoul #soulflame #reemerging #pheonix #butterfly #dragonfly #shineon #soulwriter #underworld #darkness #painandnonpain #newbook  #poetryclub #writersgroup #risingqueens #divinefeminine #divinemasculine #remembermycomeup
'What feels better than happiness? What could be better than chirping birds, butterflies and rainbows? What flows more than the emerging grace of Pacha Mama innocently stretching out of Her cocoon? Re-emerging. Climbing gloriously back up from a world that shattered to pieces, Scars and grazes elegantly shining on skin and heart, Honouring the darkness that let the Phoenix rise. I am the light of my soul. Remember my come up' 😎🤗🌈🦋🐉👯‍♀️ . . Book coming soon🌬🍃 . Copyright©Jessica Noifeld 2018 . . #themiddlepath  #middlepathwriters  #egolution  #structureandspirit  #findyourspace  #findyourtruth  #poetryfordays  #writingheals  #yogalifestyle  #balanceitout  #noextremes  #previously  #indigosoul  #soulflame  #reemerging  #pheonix  #butterfly  #dragonfly  #shineon  #soulwriter  #underworld  #darkness  #painandnonpain  #newbook  #poetryclub  #writersgroup  #risingqueens  #divinefeminine  #divinemasculine  #remembermycomeup 
... As another year passes & as I continue on my path to prioritising my personal wellbeing - this weekend really made me think about what’s important to me - simply put ... spending quality time with people I love - talking, sharing experiences, laughing, learning from each other & enjoying each other’s company in the sunshine! #simplethingsbringjoy
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We were creating happy memories - accompanied by amazing food & drinks! It really hit home to me that the #8020Rule is something I must continue with & remember that it’s what I do “most of the time” that matters - I don’t ever want to miss out on spending time with others or experiencing something new - because I “think” I can’t eat or drink something off the menu or because it’s not classed as “healthy” (see earlier post on #Orthorexia)
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I enjoyed some fizz, wine, yummy food & dessert. But, today I’m back to my normal routine (see earlier post on #sustainability)
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Because I made nutritional choices in the supermarket (you can’t “binge” on stuff you don’t have, even when you’re suffering a “food/drink hangover”), I did my food prep as normal, I planned my workouts for the week ahead, my workout gear is laid out ... and now I’m ready to go! #creatinghabits
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As I’ve said before, we are all unique. For me, for the last 2 years plus, spending time planning ahead & having a consistent routine, has helped me to maintain the lifestyle that I have come to love - it makes me feel stronger, positive & happy - most of the time - we all have bad days, that’s life!!
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Spending time with loved ones - enjoying the great outdoors - eating food that nourishes body & mind - regularly working out to stay strong & healthy ... will help to strengthen my mind & body, today & for the future - getting me ready to cope with old age! Sounds like a sensible investment to me!
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Have a super week ahead! Do what makes you feel happy, makes you feel good & has a positive impact on your body, mind & soul. 😊👊
... As another year passes & as I continue on my path to prioritising my personal wellbeing - this weekend really made me think about what’s important to me - simply put ... spending quality time with people I love - talking, sharing experiences, laughing, learning from each other & enjoying each other’s company in the sunshine! #simplethingsbringjoy  - We were creating happy memories - accompanied by amazing food & drinks! It really hit home to me that the #8020Rule  is something I must continue with & remember that it’s what I do “most of the time” that matters - I don’t ever want to miss out on spending time with others or experiencing something new - because I “think” I can’t eat or drink something off the menu or because it’s not classed as “healthy” (see earlier post on #Orthorexia ) - I enjoyed some fizz, wine, yummy food & dessert. But, today I’m back to my normal routine (see earlier post on #sustainability ) - Because I made nutritional choices in the supermarket (you can’t “binge” on stuff you don’t have, even when you’re suffering a “food/drink hangover”), I did my food prep as normal, I planned my workouts for the week ahead, my workout gear is laid out ... and now I’m ready to go! #creatinghabits  - As I’ve said before, we are all unique. For me, for the last 2 years plus, spending time planning ahead & having a consistent routine, has helped me to maintain the lifestyle that I have come to love - it makes me feel stronger, positive & happy - most of the time - we all have bad days, that’s life!! - Spending time with loved ones - enjoying the great outdoors - eating food that nourishes body & mind - regularly working out to stay strong & healthy ... will help to strengthen my mind & body, today & for the future - getting me ready to cope with old age! Sounds like a sensible investment to me! - Have a super week ahead! Do what makes you feel happy, makes you feel good & has a positive impact on your body, mind & soul. 😊👊
How many times have you “fibbed” on a health questionnaire or skirted the truth about alcohol consumption?...or are you not an accountant?  Lol. I have no problem reserving a tiny corner of humour for the topic of addiction at my own expense but on a serious note, there is never anything gained by ignoring an increase in your alcohol tolerance.  There is nothing wrong with moderation and keeping your levels of satisfaction in check...
#healthfirst #moderation #safenotsorry #balance #noextremes #trysober #clarity #nobuzznofuzz #kiss  #lifeisbettersober #gaelforce #sobercoach
How many times have you “fibbed” on a health questionnaire or skirted the truth about alcohol consumption?...or are you not an accountant? Lol. I have no problem reserving a tiny corner of humour for the topic of addiction at my own expense but on a serious note, there is never anything gained by ignoring an increase in your alcohol tolerance. There is nothing wrong with moderation and keeping your levels of satisfaction in check... #healthfirst  #moderation  #safenotsorry  #balance  #noextremes  #trysober  #clarity  #nobuzznofuzz  #kiss  #lifeisbettersober  #gaelforce  #sobercoach 
... Having done 4 weights-based strength workouts this week, I felt like going swimming or to a Yoga class. Yoga - I’ve never been but want to introduce one class per week to my training schedule to help my muscles recover, stretch & to relax my mind. But the timings didn’t work - so it’s on the to-do-list.
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Instead, I went totally the other way & chose boxing (which I can do at home with my partner) - a high energy, heart rate pumping, cardio workout - mix of jabs, cross, hook, uppercut & straight punches for 3 mins repeated 5 times (60 secs rest in between).
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Followed by a Kettlebell circuit - swings, goblet squats, one arm push press, wide squat to chin up, windmills & some core work, plus I couldn’t resist throwing in a few Barbell Deadlifts & Hip Thrusts. Once I’m a qualified PT (course booked @discovery_learning) then I’ll share more workouts.
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That said, my training & nutrition works for me & my lifestyle - its brilliant that we can all share knowledge, inspire & motivate each other to have a healthy attitude towards life. However, I do believe that “one size does not fit all” we are all individuals, unique just like our DNA - what works for one person, may not always work for another.
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There are many factors to consider including (but not limited to) - your day to day lifestyle, your priorities, your goals & aspirations, your health history, diet & nutrition & what is “really important to you” - there are no ‘comparisons’ - you do what makes you happy, makes you healthy and strong - physically, emotionally and mentally - it’s a full package.
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Routine, consistency & sustainability are also really important - what changes can we introduce that will have a “positive” impact on our lives, on our body, on our mind - that make us feel happy and that we can realistically sustain for the long term - for life.
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Even small changes make a difference - making one good food choice today, going for a walk over the weekend, spending time with people we love and taking the time to be grateful for what we have, even if it’s not perfect! Wishing you all a wonderful and happy weekend. 😊
... Having done 4 weights-based strength workouts this week, I felt like going swimming or to a Yoga class. Yoga - I’ve never been but want to introduce one class per week to my training schedule to help my muscles recover, stretch & to relax my mind. But the timings didn’t work - so it’s on the to-do-list. - Instead, I went totally the other way & chose boxing (which I can do at home with my partner) - a high energy, heart rate pumping, cardio workout - mix of jabs, cross, hook, uppercut & straight punches for 3 mins repeated 5 times (60 secs rest in between). - Followed by a Kettlebell circuit - swings, goblet squats, one arm push press, wide squat to chin up, windmills & some core work, plus I couldn’t resist throwing in a few Barbell Deadlifts & Hip Thrusts. Once I’m a qualified PT (course booked @discovery_learning) then I’ll share more workouts. - That said, my training & nutrition works for me & my lifestyle - its brilliant that we can all share knowledge, inspire & motivate each other to have a healthy attitude towards life. However, I do believe that “one size does not fit all” we are all individuals, unique just like our DNA - what works for one person, may not always work for another. - There are many factors to consider including (but not limited to) - your day to day lifestyle, your priorities, your goals & aspirations, your health history, diet & nutrition & what is “really important to you” - there are no ‘comparisons’ - you do what makes you happy, makes you healthy and strong - physically, emotionally and mentally - it’s a full package. - Routine, consistency & sustainability are also really important - what changes can we introduce that will have a “positive” impact on our lives, on our body, on our mind - that make us feel happy and that we can realistically sustain for the long term - for life. - Even small changes make a difference - making one good food choice today, going for a walk over the weekend, spending time with people we love and taking the time to be grateful for what we have, even if it’s not perfect! Wishing you all a wonderful and happy weekend. 😊
Home Sweet Home 🏠
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After more than a week away I’m back home & feeling good! Normally (you will remember if you have followed me for a while) I would be feeling like shit & planning my greatest comeback or ‘get back on track’ plan for the weeks ahead. I would be feeling guilty for being out of routine, eating different foods and not maintaining my intense workout schedule 🤨
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I think this shows how far I’ve come with my mental health over the last few months...today I got home, sat out in the beautiful sun ☀️ unpacked and then went & had a 2 hour sleep in my own bed 🛏 There was no guilt, no planning on how I can restrict my food, nothing. Just continuing on with life.
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I did go and do a workout when I woke up & it felt good to use some weights after not touching any in a week 😊 I think the major difference is I didn’t go overboard while away. I didn’t use it as an opportunity to eat anything and everything because I know I can eat my favourite foods at home too. Basic but it really has made a big deference.
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I know I keep saying it, but it feels good to be where I am, especially in comparison to the highly strung, stressed out & strict place I’ve come from. #hardworkpaysoffs ☺️
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#addictedtohealth #home #mentalhealth #mentalhealthadvocate #mentalhealthawareness #depression #anorexia #eatingdisorderrecovery #edwarrior #education #nocomeback #justliving #noextremes #noguilt #selflove
Home Sweet Home 🏠 - After more than a week away I’m back home & feeling good! Normally (you will remember if you have followed me for a while) I would be feeling like shit & planning my greatest comeback or ‘get back on track’ plan for the weeks ahead. I would be feeling guilty for being out of routine, eating different foods and not maintaining my intense workout schedule 🤨 - I think this shows how far I’ve come with my mental health over the last few months...today I got home, sat out in the beautiful sun ☀️ unpacked and then went & had a 2 hour sleep in my own bed 🛏 There was no guilt, no planning on how I can restrict my food, nothing. Just continuing on with life. - I did go and do a workout when I woke up & it felt good to use some weights after not touching any in a week 😊 I think the major difference is I didn’t go overboard while away. I didn’t use it as an opportunity to eat anything and everything because I know I can eat my favourite foods at home too. Basic but it really has made a big deference. - I know I keep saying it, but it feels good to be where I am, especially in comparison to the highly strung, stressed out & strict place I’ve come from. #hardworkpaysoffs  ☺️ - #addictedtohealth  #home  #mentalhealth  #mentalhealthadvocate  #mentalhealthawareness  #depression  #anorexia  #eatingdisorderrecovery  #edwarrior  #education  #nocomeback  #justliving  #noextremes  #noguilt  #selflove 
Have you heard of "Orthorexia"? Orthorexia is an unhealthy obsession with eating only healthy food. It is closely related to anorexia, but focused on "quality" of food rather than quantity
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@r_mcgregor gave a "Talk at Google" I found it interesting & not surprised that this relatively new mental health condition is on the increase. It’s characterised by an obsession with 'clean' or 'perfect' eating & it's rise has been linked to the growth in "some" wellness bloggers & influencers promoting - perfect body types; restrictive diets & excessive training regimes on social media
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Being older I can (as many of us) make an informed choice - we read a post, take notice of some of it, and disregard the rest. But the younger generation are under constant pressure to look a certain way. There is so much content on social media that dictates “perfect" body types, some of which may not even be genetically possible for certain people - there is no surprise Orthorexia is on the rise
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This made me think about my own personal relationship with food & how it's absolutely fine to be more mindful about what you eat & enjoy a healthy & balanced diet, but as soon as it feels “restrictive" or you can't "deviate from your food routine" or it begins to "impact your social life" or "causes you mental & physical anxiety or worry" then there could be a problem! - I do have a healthy attitude towards food & I consider “nutrients” not “calories” - but it's good to keep this in check!
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Food is more than fuel for your body, its about relationships, networking & bringing people together - that should be an enjoyable & positive experience not one where you are fretting about what to eat all the time!
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@r_mcgregor talks about having a healthy "attitude" rather than healthy “eating" which makes sense, if you have a positive & healthy attitude towards food you will be balanced, make good nutritional choices - but not be controlled, restrictive or obsessive (e.g. by food quality, type or calories)
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What really matters, is what you do 'most of the time' embracing the '80/20 rule' & more importantly living a happy, positive and fulfilling life - embracing & loving ourselves! 😊
Have you heard of "Orthorexia"? Orthorexia is an unhealthy obsession with eating only healthy food. It is closely related to anorexia, but focused on "quality" of food rather than quantity - @r_mcgregor gave a "Talk at Google" I found it interesting & not surprised that this relatively new mental health condition is on the increase. It’s characterised by an obsession with 'clean' or 'perfect' eating & it's rise has been linked to the growth in "some" wellness bloggers & influencers promoting - perfect body types; restrictive diets & excessive training regimes on social media - Being older I can (as many of us) make an informed choice - we read a post, take notice of some of it, and disregard the rest. But the younger generation are under constant pressure to look a certain way. There is so much content on social media that dictates “perfect" body types, some of which may not even be genetically possible for certain people - there is no surprise Orthorexia is on the rise - This made me think about my own personal relationship with food & how it's absolutely fine to be more mindful about what you eat & enjoy a healthy & balanced diet, but as soon as it feels “restrictive" or you can't "deviate from your food routine" or it begins to "impact your social life" or "causes you mental & physical anxiety or worry" then there could be a problem! - I do have a healthy attitude towards food & I consider “nutrients” not “calories” - but it's good to keep this in check! - Food is more than fuel for your body, its about relationships, networking & bringing people together - that should be an enjoyable & positive experience not one where you are fretting about what to eat all the time! - @r_mcgregor talks about having a healthy "attitude" rather than healthy “eating" which makes sense, if you have a positive & healthy attitude towards food you will be balanced, make good nutritional choices - but not be controlled, restrictive or obsessive (e.g. by food quality, type or calories) - What really matters, is what you do 'most of the time' embracing the '80/20 rule' & more importantly living a happy, positive and fulfilling life - embracing & loving ourselves! 😊
Most yogi's I know have come from other backgrounds where they once used their bodies in harsh ways, whether it be through exercise or other harsh ways of pushing to the extreme. After you enter this practice and come to understand your body from the inside out you no longer need to strive and push so hard. Rather, you learn how to self-protect. Self-protection becomes primary. #todaysyogaclass #selfprotection #selfcompassion #noextremes #befriendingyourbody
Most yogi's I know have come from other backgrounds where they once used their bodies in harsh ways, whether it be through exercise or other harsh ways of pushing to the extreme. After you enter this practice and come to understand your body from the inside out you no longer need to strive and push so hard. Rather, you learn how to self-protect. Self-protection becomes primary. #todaysyogaclass  #selfprotection  #selfcompassion  #noextremes  #befriendingyourbody 
Greens + rum = Grocktails? 🤔 Would the extra vitamins help avoid dehydration? Has this been tested? Yes I advocate healthy and yes I do drink occasionally. Wiskey on the rocks or rum in water with a slice of lime are my go-to's. Testing 👆 in the name of research 😘 #juicing #juicebar #okitsjustabar #healthy #alcoholisok #drink #noextremes #balance #wellness #itsalifestyle #notapunishment #longterm #success #macro
ERHOLUNGSPHASE BEENDET 🧘🏼‍♂ Genau wie beim Training oder in anderen Lebensbereichen, ist es auch im Business sehr wichtig deine Erholungs- und Regenerationsphasen einzubauen, sonst wird sich dein Körper eines Tages bemerkbar machen❗
Völlig egal um welchen Bereich es sich handelt, wenn du etwas ausreizt/ übertreibst - egal ob du ZU VIEL trainierst und arbeitest ODER ob du ZU WENIG machst und dich die ganze Zeit nur erholst - BEIDES ist auf Dauer NICHT GUT weil du KEINE BALANCE hast!
#NOEXTREMES

Ich persönlich habe in den letzten Jahren auch lernen dürfen, dass es extrem wichtig ist meine Balance zwischen Anstrengung und Entspannung zu finden. ☝🏻
Deswegen versuche immer dein eigenes, auf dich abgestimmtes Gleichgewicht zu finden. 
#WORKLIFEBALANCE

Du solltest immer zwischen diesen beiden PHASEN wechseln: 🔥 Anstrengung = Weiterkommen, dich persönlich u. beruflich weiterentwickeln, Hustlen, Gas geben
🌀 Erholung = Brainstorming, Reflektieren deines bisherigen Weges, körperliche Erholung, Entspannung, Aufladen deiner Batterien
#IMPORTANT

Und glaube mir, oft ist es gerade DIE ZEIT in der du „scheinbar“ nichts tust, die dich am schnellsten und besten vorankommen lässt!
Natürlich ist das jetzt keine Einladung zum Nichts-Tun und Vernachlässigen deines Business, nicht falsch verstehen❗
Wenn du für dein Business arbeitest, tue das wirklich zu 100% und wenn du dann entscheidest ein paar Tage abzuschalten, versuche das auch zu mindestens 90% einzuhalten!
Das macht deinen LANGFRISTIGEN ERFOLG aus❗

Dein #PK ———————————————————————— DM 📩 ME for MORE INFORMATION about MY COACHINGS and BUSINESS OPPORTUNITIES.
ERHOLUNGSPHASE BEENDET 🧘🏼‍♂ Genau wie beim Training oder in anderen Lebensbereichen, ist es auch im Business sehr wichtig deine Erholungs- und Regenerationsphasen einzubauen, sonst wird sich dein Körper eines Tages bemerkbar machen❗ Völlig egal um welchen Bereich es sich handelt, wenn du etwas ausreizt/ übertreibst - egal ob du ZU VIEL trainierst und arbeitest ODER ob du ZU WENIG machst und dich die ganze Zeit nur erholst - BEIDES ist auf Dauer NICHT GUT weil du KEINE BALANCE hast! #NOEXTREMES  Ich persönlich habe in den letzten Jahren auch lernen dürfen, dass es extrem wichtig ist meine Balance zwischen Anstrengung und Entspannung zu finden. ☝🏻 Deswegen versuche immer dein eigenes, auf dich abgestimmtes Gleichgewicht zu finden. #WORKLIFEBALANCE  Du solltest immer zwischen diesen beiden PHASEN wechseln: 🔥 Anstrengung = Weiterkommen, dich persönlich u. beruflich weiterentwickeln, Hustlen, Gas geben 🌀 Erholung = Brainstorming, Reflektieren deines bisherigen Weges, körperliche Erholung, Entspannung, Aufladen deiner Batterien #IMPORTANT  Und glaube mir, oft ist es gerade DIE ZEIT in der du „scheinbar“ nichts tust, die dich am schnellsten und besten vorankommen lässt! Natürlich ist das jetzt keine Einladung zum Nichts-Tun und Vernachlässigen deines Business, nicht falsch verstehen❗ Wenn du für dein Business arbeitest, tue das wirklich zu 100% und wenn du dann entscheidest ein paar Tage abzuschalten, versuche das auch zu mindestens 90% einzuhalten! Das macht deinen LANGFRISTIGEN ERFOLG aus❗ Dein #PK  ———————————————————————— DM 📩 ME for MORE INFORMATION about MY COACHINGS and BUSINESS OPPORTUNITIES.
🎆HAPPY INDEPENDENCE DAY, AMERICA!🎆
#
 As we’re enjoying the day off, cookouts, fireworks (well at least some of us 🐶😯) and all the other fesitivities – let’s reflect on the reason for the holiday. FREEDOM. 🇺🇸 ✨
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And speaking of FREEDOM – you are free to eat and drink whatever you like today (and every day for that matter). When you live a life of balance and moderation, nothing is off limits. ✨
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HOWEVER…
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A lot of people have all or nothing mindsets around food. I used to for sure. 🙋♀️ #
We can look at holidays as a time to go crazy and eat ALL the food, and drink ALL the drinks. 🍗🥙🍷🧀🍖🍰 #
That’s fine…it really is…
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UNLESS…😲
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 You wake up the next morning feeling crappy. Beating yourself up for failing yet AGAIN. 
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Vowing to hit the gym for a two hour treadmill or spin sesh. Only to do it all over again and again. 🤢😡
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Been there, done THAT. No thank you. 👎
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‼Friends, it doesn’t work. It’s a vicious cycle, and you will never beat it. Deep down, you know this‼
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✨So, instead…I offer you some of my favorite tips for stopping the madness, while still enjoying your day. ✨ 
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✔Start your day with a workout…we’re doing one at 9am ET in my Love Your Age group! Join us! Link in profile
#. ✔Stay hydrated throughout the day. Drink at least half your body weight in oz of water. 
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✔At your cookout, scan the food choices. Think protein, fat and veggies first, starchy foods last. Oh, and fat trumps starch when it comes to fat loss or maintenance. Trust me on this. 
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✔Enjoy alcohol, but drink one full glass of water for each drink you consume. 
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✔Drink a liter of water before bed (or as much as you can) 
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✔The next day, drink more water, get a short sweat in – and then enjoy a nice, stress-free walk afterward. 
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You’ll notice that I didn’t say NOT to eat certain things. It’s all about being strategic!
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And always remember, if you DO go nuts…it’s OK!  You can always get right back on track the very next meal!
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#moderation365 #noextremes #nostress #fitfam #fitsta #48isthenew48 #loveyourage #fitstagram #fitover40 #food #moderationisthenewsexy #independenceday2018 #4thofjuly
🎆HAPPY INDEPENDENCE DAY, AMERICA!🎆 # As we’re enjoying the day off, cookouts, fireworks (well at least some of us 🐶😯) and all the other fesitivities – let’s reflect on the reason for the holiday. FREEDOM. 🇺🇸 ✨ # And speaking of FREEDOM – you are free to eat and drink whatever you like today (and every day for that matter). When you live a life of balance and moderation, nothing is off limits. ✨ # HOWEVER… # A lot of people have all or nothing mindsets around food. I used to for sure. 🙋♀️ # We can look at holidays as a time to go crazy and eat ALL the food, and drink ALL the drinks. 🍗🥙🍷🧀🍖🍰 # That’s fine…it really is… # UNLESS…😲 # You wake up the next morning feeling crappy. Beating yourself up for failing yet AGAIN. # Vowing to hit the gym for a two hour treadmill or spin sesh. Only to do it all over again and again. 🤢😡 # Been there, done THAT. No thank you. 👎 # ‼Friends, it doesn’t work. It’s a vicious cycle, and you will never beat it. Deep down, you know this‼ # ✨So, instead…I offer you some of my favorite tips for stopping the madness, while still enjoying your day. ✨ # ✔Start your day with a workout…we’re doing one at 9am ET in my Love Your Age group! Join us! Link in profile #. ✔Stay hydrated throughout the day. Drink at least half your body weight in oz of water. # ✔At your cookout, scan the food choices. Think protein, fat and veggies first, starchy foods last. Oh, and fat trumps starch when it comes to fat loss or maintenance. Trust me on this. # ✔Enjoy alcohol, but drink one full glass of water for each drink you consume. # ✔Drink a liter of water before bed (or as much as you can) # ✔The next day, drink more water, get a short sweat in – and then enjoy a nice, stress-free walk afterward. # You’ll notice that I didn’t say NOT to eat certain things. It’s all about being strategic! # And always remember, if you DO go nuts…it’s OK! You can always get right back on track the very next meal! 💖💖💖 . . . . #moderation365  #noextremes  #nostress  #fitfam  #fitsta  #48isthenew48  #loveyourage  #fitstagram  #fitover40  #food  #moderationisthenewsexy  #independenceday2018  #4thofjuly 
I have said this before: Anyone who knows me well, knows that politically, I’m a “chinese menu.” I choose from columns A and B, walking the moderate line between right and left. For the first time in several years, we are seeing Intellect overcoming the blind faith of Extremism.  #walkaway  #moderate #noextremes #rejecthate #intellect #cometothemiddle #stopdrinkingthekoolaid
Finally it’s done😁from now on i officially should know everything about the right nutrition 😉🥑#nutritionalmedicine #wellbalanced #nutritionforlife #neverstoplearning #knowwhatyoueat #medicine #foodlover #noextremes
This top was my last cloning project and I’ve been rummaging around my wardrobe to find the next RTW I’ll clone. There’s so few of them! Happy about my abundance of #memade but there will always be a tad of RTW in there too. The black jeans are RTW, super great fabric and I’ve been wearing them for 4 years already (and will last many more). #lovesewing #mostlymemade #buyingquality #balance #noextremes
This top was my last cloning project and I’ve been rummaging around my wardrobe to find the next RTW I’ll clone. There’s so few of them! Happy about my abundance of #memade  but there will always be a tad of RTW in there too. The black jeans are RTW, super great fabric and I’ve been wearing them for 4 years already (and will last many more). #lovesewing  #mostlymemade  #buyingquality  #balance  #noextremes 
Today I'll be out and about a lot, so I delayed breakfast until after my workout and made sure it was a meal that would last.  Yes, that's real butter on my toast.  #moderation #healthyhabits #eathealthy #cottagecheese #eggs🍳 #protein #foodisfuel #foodislife #lovethewayyoueat #sustainable #noextremes #yummyfood #onthego #mealplanning #carbsarelife#veggies #fruit
Even pets need their wellness visits. Neville doesn’t love going to the vet but he did pretty good this morning. He didn’t show his feistiness until we wouldn’t let him off the table. Neville def didn’t like being restricted or not being in charge of his own fate. Sound familiar? But like us human companions, Neville made it through. What helped? Caring health care providers than met him where he was - being gentle, taking it slow, not assuming that being sedated for a check up was a necessity, complements, aromatherapy, and treats. Take care of your fur babies and yourself with a little love and kindness - and some like-minded team members in the health care team. Thanks @cherrydalevet #cattherapy #catcare #vetvisit #fear #anxiety #feisty #takeitslow #begentle #kindhearts #noextremes #mycatneville #missingpippin #greytuxedocat #graytuxedocat #catsofinstagram #counselingwithtara @counselingwithtara #therapy #counseling #dmv #northernvirginia #arlington #allowsadness #enjoythejoy #bebrave #youarenotalone #compassion #selfcare #teamwork
Even pets need their wellness visits. Neville doesn’t love going to the vet but he did pretty good this morning. He didn’t show his feistiness until we wouldn’t let him off the table. Neville def didn’t like being restricted or not being in charge of his own fate. Sound familiar? But like us human companions, Neville made it through. What helped? Caring health care providers than met him where he was - being gentle, taking it slow, not assuming that being sedated for a check up was a necessity, complements, aromatherapy, and treats. Take care of your fur babies and yourself with a little love and kindness - and some like-minded team members in the health care team. Thanks @cherrydalevet #cattherapy  #catcare  #vetvisit  #fear  #anxiety  #feisty  #takeitslow  #begentle  #kindhearts  #noextremes  #mycatneville  #missingpippin  #greytuxedocat  #graytuxedocat  #catsofinstagram  #counselingwithtara  @counselingwithtara #therapy  #counseling  #dmv  #northernvirginia  #arlington  #allowsadness  #enjoythejoy  #bebrave  #youarenotalone  #compassion  #selfcare  #teamwork 
A balance of sweet and healthy food is enough. Don't go to extremes. Treat your body right. You are the only one in charge. No one else has to live with the consequences.

#nontoxicliving #noextremes #natural #nutrition #fitnessaddict #syrian #medstudent #oldcityvibe #beautiful #architecture
***Transformation photos*** I did it! I just finished phase one of 80 Day Obsession. Swiped 👉🏻see my progress!
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I wasn’t able to dig in like I wanted. “Life” kinda happened, but I didn’t let it stop me. 
No extreme thinking • No self doubt • No giving up• I did self care when I had the opportunity and sometimes that meant N O T doing a workout! Listening to my body has been KEY to my journey.
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I do not deprive myself. I eat what I want within reason and sometimes use strategy  if I have a event coming up or BBQ. •
I’m very happy with my transformation photos 🙌🏻. Slow and steady wins the race. If I can do it, Y O U can too!
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#hypothyroidism #lovewhatyoueat❤️🍴 #balancedliving #selfcarematters #slowandsteadywinstherace #80dayobsessionresults #noextremes
***Transformation photos*** I did it! I just finished phase one of 80 Day Obsession. Swiped 👉🏻see my progress! • I wasn’t able to dig in like I wanted. “Life” kinda happened, but I didn’t let it stop me. No extreme thinking • No self doubt • No giving up• I did self care when I had the opportunity and sometimes that meant N O T doing a workout! Listening to my body has been KEY to my journey. • I do not deprive myself. I eat what I want within reason and sometimes use strategy if I have a event coming up or BBQ. • I’m very happy with my transformation photos 🙌🏻. Slow and steady wins the race. If I can do it, Y O U can too! • #hypothyroidism  #lovewhatyoueat ❤️🍴 #balancedliving  #selfcarematters  #slowandsteadywinstherace  #80dayobsessionresults  #noextremes 
#TransformationTuesday this week goes to @ado_fitness client @darchell 💗Darchell began working with me in July of last year and made great body composition changes while tracking macros. She  took some time away and came back to me in April for the accountability, however this time we are reversing her and now have her intake in a great place, and wow what a difference in her physique!! She has been and will continue to maintain her progress because #NoExtremes 🚫 super proud of her! 🤗
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#Repost @darchell ・・・
I’m always so hesitant to post #transformation pics 😬 mostly because when I look at them I see so much work that still needs to be done rather than how far I’ve come! But today reminiscing on this last year, the mental growth that I’ve gained by far outdoes these physical gains! These pictures are 11 months a part, the scale reads about the same. The picture on the left I was at 1500 calories 4 days of cardio per week, today I’m at 1900 calories (215C 145P 56F) 2 days of HIIT per week and my coach @tristalillian has been a lifesaver on so many levels (Mentally and physically)!! I am the best project I will ever work on and this is just the beginning!!! .
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💕 "An open minded diet philosophy that creates sustainability for the individual " - ADOFitness 💕 .
#transformationtuesday #selfmotivation #selflove #mentalgains #goals #girlswholift #fit #fitness #fitmom #workhard #gains #adofitness #iifym #bodybuilding #goodvibes #consistency #consistencyiskey #trusttheprocess #dontstop
#TransformationTuesday  this week goes to @ado_fitness client @darchell 💗Darchell began working with me in July of last year and made great body composition changes while tracking macros. She took some time away and came back to me in April for the accountability, however this time we are reversing her and now have her intake in a great place, and wow what a difference in her physique!! She has been and will continue to maintain her progress because #NoExtremes  🚫 super proud of her! 🤗 . . #Repost  @darchell ・・・ I’m always so hesitant to post #transformation  pics 😬 mostly because when I look at them I see so much work that still needs to be done rather than how far I’ve come! But today reminiscing on this last year, the mental growth that I’ve gained by far outdoes these physical gains! These pictures are 11 months a part, the scale reads about the same. The picture on the left I was at 1500 calories 4 days of cardio per week, today I’m at 1900 calories (215C 145P 56F) 2 days of HIIT per week and my coach @tristalillian has been a lifesaver on so many levels (Mentally and physically)!! I am the best project I will ever work on and this is just the beginning!!! . . 💕 "An open minded diet philosophy that creates sustainability for the individual " - ADOFitness 💕 . #transformationtuesday  #selfmotivation  #selflove  #mentalgains  #goals  #girlswholift  #fit  #fitness  #fitmom  #workhard  #gains  #adofitness  #iifym  #bodybuilding  #goodvibes  #consistency  #consistencyiskey  #trusttheprocess  #dontstop 
💥Are you dieting consistently throughout the day??💥
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Dieting for fat loss and an improved physique and/or performance takes consistent time and effort to achieve.
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The quickest way to sabotage any diet before it even has a chance to kick in is being too restrictive when you’re just beginning.
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Moderate consistency will always beat inconsistent intensity.
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@soheetfit explains this well.
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Be sure to read her full post below!
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#Repost @soheefit:
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I am NOT saying that you should never eat junk food. I’m also not saying that you shouldn’t eat junk food in the evening.
•
What I AM saying, however, is that people are oftentimes so restrictive during the daytime that they waaaay overindulge at night. In other words, their calories are far too low and/or food choices are so strict earlier in the day and it eventually backfires, and they consequently end up consuming far more calories than intended.
•
A planned, mindful indulgence is one thing (and something I absolutely encourage); uncontrollable binges are a whole different beast. Unfortunately, this is probably one of the biggest obstacles I see people face with their nutrition.
•
The answer is not “just try harder” or “you have to want it badly enough,” and it’s also not “you need more self-control”. No. These are huge misconceptions. Rather, you should try to set your environment up for success and build in enough dietary relief into your day/week so you don’t feel so damn deprived! Yes, this might mean giving yourself permission to eat a little more during the day so you can stay on track at night and on the weekends.
•
Achieving dietary success is not always about making the process as difficult as possible. Create restrictions only when necessary and make sure you’re eating in a way that you actually enjoy and can keep up.
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store.soheefit.com #smartdieting #nutritionchecksandbalances #noextremes #eatliftthrive
💥Are you dieting consistently throughout the day??💥 . Dieting for fat loss and an improved physique and/or performance takes consistent time and effort to achieve. . The quickest way to sabotage any diet before it even has a chance to kick in is being too restrictive when you’re just beginning. . Moderate consistency will always beat inconsistent intensity. . @soheetfit explains this well. . Be sure to read her full post below! . #Repost  @soheefit: . I am NOT saying that you should never eat junk food. I’m also not saying that you shouldn’t eat junk food in the evening. • What I AM saying, however, is that people are oftentimes so restrictive during the daytime that they waaaay overindulge at night. In other words, their calories are far too low and/or food choices are so strict earlier in the day and it eventually backfires, and they consequently end up consuming far more calories than intended. • A planned, mindful indulgence is one thing (and something I absolutely encourage); uncontrollable binges are a whole different beast. Unfortunately, this is probably one of the biggest obstacles I see people face with their nutrition. • The answer is not “just try harder” or “you have to want it badly enough,” and it’s also not “you need more self-control”. No. These are huge misconceptions. Rather, you should try to set your environment up for success and build in enough dietary relief into your day/week so you don’t feel so damn deprived! Yes, this might mean giving yourself permission to eat a little more during the day so you can stay on track at night and on the weekends. • Achieving dietary success is not always about making the process as difficult as possible. Create restrictions only when necessary and make sure you’re eating in a way that you actually enjoy and can keep up. . store.soheefit.com #smartdieting  #nutritionchecksandbalances  #noextremes  #eatliftthrive 
Flashback Friday....
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This is a very good depiction of me a number of years ago @sonarfestival. Smoking. Drinking. Raving. Loving being hungover and getting back on it.
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These shorts also signified what is now part of my ‘transformation’! You can see maybe I wasn’t so healthy in the pic..pretty sure this is a vodka red bull....yuk! But the shorts (size 12) fit but were a squeeze. I was running and had 3 busy jobs back then. I knew very little about nutrition and did not use weights or any kind of gym anything. Running was my only thing.
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I tried these same shorts on 2 years ago and couldn’t get them past my thighs. Disaster. Tears. Upset. This had happened as part of me having lots of stresses in life and not looking after myself.
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I tried these same shorts on a few weeks ago for my holiday and they fit....and, had some room!!
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Why should you care? My fitness journey didn’t start straight forward. I didn’t like the gym. I loved smoking and drinking and partying. I only liked running. Was I obese? Did I have really significant food or health issues? Did I need the gym and exercise because I was struggling with mental health? Not really. A combination of things meant that I just wanted to be healthier and look after myself.
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One thing doesn’t have to change you or motivate you. Think about the full picture for you. Not who you see on screen.
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#flashbackfriday #raving #smoking #drinking #partying #lifestyle #change #personaltrainer #throwback #noextremes #health #wealth #knowledge #summerbody #transformation #booze #reallife #change #mentalhealth #physicalhealth #you #notthescreen #fullpicture #mypicture #notyourpicture #london #friday
Flashback Friday.... . . This is a very good depiction of me a number of years ago @sonarfestival. Smoking. Drinking. Raving. Loving being hungover and getting back on it. . . These shorts also signified what is now part of my ‘transformation’! You can see maybe I wasn’t so healthy in the pic..pretty sure this is a vodka red bull....yuk! But the shorts (size 12) fit but were a squeeze. I was running and had 3 busy jobs back then. I knew very little about nutrition and did not use weights or any kind of gym anything. Running was my only thing. . . I tried these same shorts on 2 years ago and couldn’t get them past my thighs. Disaster. Tears. Upset. This had happened as part of me having lots of stresses in life and not looking after myself. . . I tried these same shorts on a few weeks ago for my holiday and they fit....and, had some room!! . . Why should you care? My fitness journey didn’t start straight forward. I didn’t like the gym. I loved smoking and drinking and partying. I only liked running. Was I obese? Did I have really significant food or health issues? Did I need the gym and exercise because I was struggling with mental health? Not really. A combination of things meant that I just wanted to be healthier and look after myself. . . One thing doesn’t have to change you or motivate you. Think about the full picture for you. Not who you see on screen. . . #flashbackfriday  #raving  #smoking  #drinking  #partying  #lifestyle  #change  #personaltrainer  #throwback  #noextremes  #health  #wealth  #knowledge  #summerbody  #transformation  #booze  #reallife  #change  #mentalhealth  #physicalhealth  #you  #notthescreen  #fullpicture  #mypicture  #notyourpicture  #london  #friday 
"science gives you answers that spirit can't explain and spirit can give you questions that science will never be able to answer because the mind really has limited answers and the heart no questions. like everything is connected on this planet, you just need to find balance in your life. it's key." 🗝️👁️
#lovewritingtexts #wisewords #noextremes #gedankenchaos #deepshit #goldenmiddle #ergänzung #healing #dreadhead #palace #schlosspark #colours #hippiespirits #gypsysoul #bohostyle #smile #happy #inked  #spiritual #journey #merkaba #inspiration
"science gives you answers that spirit can't explain and spirit can give you questions that science will never be able to answer because the mind really has limited answers and the heart no questions. like everything is connected on this planet, you just need to find balance in your life. it's key." 🗝️👁️ #lovewritingtexts  #wisewords  #noextremes  #gedankenchaos  #deepshit  #goldenmiddle  #ergänzung  #healing  #dreadhead  #palace  #schlosspark  #colours  #hippiespirits  #gypsysoul  #bohostyle  #smile  #happy  #inked  #spiritual  #journey  #merkaba  #inspiration 
Do you and your partner eat the same portion sizes?
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One of the most common mistakes I see when couples start a diet or a nutritional plan together is they end up eating the same portion sizes.
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Although it's great you've both decided to start this goal together, remember that you're both different shapes and sizes. .
One of two things will happen:
1) One of you over eats, which can be confusing and frustrating especially when you've been trying so hard.
2) One of you is starving all the time, increasing the chance of a binge and then giving up.
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All of this can be avoided by WEIGHING your food and TRACKING your calories, taking the 5 minutes to weigh and track will reduce the feeling of needing to binge and you aren't guessing whether you're in a calorie deficit or not 😆👍 It's great you've both started this together, let's set you up for success 😃
#weightlossmotivation #coupleswhotraintogether #nutrition #lifestylebalancenutrition #fitfam #diet #health #success #noextremes #nofads #nononsense
Do you and your partner eat the same portion sizes? . One of the most common mistakes I see when couples start a diet or a nutritional plan together is they end up eating the same portion sizes. . Although it's great you've both decided to start this goal together, remember that you're both different shapes and sizes. . One of two things will happen: 1) One of you over eats, which can be confusing and frustrating especially when you've been trying so hard. 2) One of you is starving all the time, increasing the chance of a binge and then giving up. . All of this can be avoided by WEIGHING your food and TRACKING your calories, taking the 5 minutes to weigh and track will reduce the feeling of needing to binge and you aren't guessing whether you're in a calorie deficit or not 😆👍 It's great you've both started this together, let's set you up for success 😃 #weightlossmotivation  #coupleswhotraintogether  #nutrition  #lifestylebalancenutrition  #fitfam  #diet  #health  #success  #noextremes  #nofads  #nononsense 
Do you and your partner eat the same portion sizes?
.
One of the most common mistakes I see when couples start a diet or a nutritional plan together is they end up eating the same portion sizes.
.
Although it's great you've both decided to start this goal together, remember that you're both different shapes and sizes. .
One of two things will happen:
1) One of you over eats, which can be confusing and frustrating especially when you've been trying so hard.
2) One of you is starving all the time, increasing the chance of a binge and then giving up.
.
All of this can be avoided by WEIGHING your food and TRACKING your calories, taking the 5 minutes to weigh and track will reduce the feeling of needing to binge and you aren't guessing whether you're in a calorie deficit or not 😆👍 It's great you've both started this together, let's set you up for success 😃
#weightlossmotivation #coupleswhotraintogether #nutrition #lifestylebalancenutrition #fitfam #diet #health #success #noextremes #nofads #nononsense
Do you and your partner eat the same portion sizes? . One of the most common mistakes I see when couples start a diet or a nutritional plan together is they end up eating the same portion sizes. . Although it's great you've both decided to start this goal together, remember that you're both different shapes and sizes. . One of two things will happen: 1) One of you over eats, which can be confusing and frustrating especially when you've been trying so hard. 2) One of you is starving all the time, increasing the chance of a binge and then giving up. . All of this can be avoided by WEIGHING your food and TRACKING your calories, taking the 5 minutes to weigh and track will reduce the feeling of needing to binge and you aren't guessing whether you're in a calorie deficit or not 😆👍 It's great you've both started this together, let's set you up for success 😃 #weightlossmotivation  #coupleswhotraintogether  #nutrition  #lifestylebalancenutrition  #fitfam  #diet  #health  #success  #noextremes  #nofads  #nononsense 
Can’t wait for my holiday.. Just relaxing me time 🍸 No off roading in deserts this time 🙄🦎 #holiday #cantwait #justrelax #buggy #offroading #desert #relaxionthistime #noextremes #nothingtooheavy #instagood #instadaily #brunette #hardcore #metime #needaholiday #sunshine
This is the only way we'll ever tell you to cut your carbs with LBN 😆💪 life is far too short to live without pizza 🍕 .
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#pizza #pizzaislife #nutrition #lifestyle #balance #nutrition #lifestylebalancenutrition #gym #fitness #calories #flexibledieting #noextremes #nofads #nononsense
#motivationmonday The picture on the far left was me on July 10th, 2008, at 208lbs, just 12 hours before I gave birth to my first child. Although I was thrilled to be a mom, I was NOT thrilled with how I looked or how I felt. The redness and acne was impossible to hide, and it was painful. I was severely depressed, and in a terrible place and in a really bad situation relationship-wise... and I was more than just pregnant ... I was very unhealthy and overweight. That was almost ten years ago.. if you would have told me then that I’d be where I am now, I would call you crazy!! Slowly, I’ve become more healthy overall, and I’m making smarter choices..I’m making the right decision. I’m now a business owner, and I’m living my dream of making cakes!!! And ever since I’ve started using LimeLight by Alcone, my skin had completely TRANSFORMED. I have no more rosacea, my acne is nonexistent, and since I’ve started using Forty Cure Cream, my stretch marks and acne scars are VANISHING before my eyes. And my confidence and self worth is higher than it’s EVER been in my 29 years of life!!! The support and encouragement of my husband, my four beautiful kids, and the ladies who are in the LimeLight community drives me every single day to become better and to do better for myself!! I’m more aware of not only what I’m putting in my body, but also what I’m putting on my skin... and I feel INCREDIBLE!!! #empoweredwomen #womenempoweringwomen #uplift #beyou #bebeautiful #allnaturalskincare #transformation #hittherestartbutton #LimeLight #LimeLife ##noextremes #motivation #youcandoittoo #joinmyteam #Alcone
#motivationmonday  The picture on the far left was me on July 10th, 2008, at 208lbs, just 12 hours before I gave birth to my first child. Although I was thrilled to be a mom, I was NOT thrilled with how I looked or how I felt. The redness and acne was impossible to hide, and it was painful. I was severely depressed, and in a terrible place and in a really bad situation relationship-wise... and I was more than just pregnant ... I was very unhealthy and overweight. That was almost ten years ago.. if you would have told me then that I’d be where I am now, I would call you crazy!! Slowly, I’ve become more healthy overall, and I’m making smarter choices..I’m making the right decision. I’m now a business owner, and I’m living my dream of making cakes!!! And ever since I’ve started using LimeLight by Alcone, my skin had completely TRANSFORMED. I have no more rosacea, my acne is nonexistent, and since I’ve started using Forty Cure Cream, my stretch marks and acne scars are VANISHING before my eyes. And my confidence and self worth is higher than it’s EVER been in my 29 years of life!!! The support and encouragement of my husband, my four beautiful kids, and the ladies who are in the LimeLight community drives me every single day to become better and to do better for myself!! I’m more aware of not only what I’m putting in my body, but also what I’m putting on my skin... and I feel INCREDIBLE!!! #empoweredwomen  #womenempoweringwomen  #uplift  #beyou  #bebeautiful  #allnaturalskincare  #transformation  #hittherestartbutton  #LimeLight  #LimeLife  ##noextremes  #motivation  #youcandoittoo  #joinmyteam  #Alcone 
Regrann from @soheefit -  I am NOT saying that you should never eat junk food. I’m also not saying that you shouldn’t eat junk food in the evening. •
What I AM saying, however, is that people are oftentimes so restrictive during the daytime that they waaaay overindulge at night. In other words, their calories are far too low and/or food choices are so strict earlier in the day and it eventually backfires, and they consequently end up consuming far more calories than intended. •
A planned, mindful indulgence is one thing (and something I absolutely encourage); uncontrollable binges are a whole different beast. Unfortunately, this is probably one of the biggest obstacles I see people face with their nutrition. •
The answer is not “just try harder” or “you have to want it badly enough,” and it’s also not “you need more self-control”. No. These are huge misconceptions. Rather, you should try to set your environment up for success and build in enough dietary relief into your day/week so you don’t feel so damn deprived! Yes, this might mean giving yourself permission to eat a little more during the day so you can stay on track at night and on the weekends. •
Achieving dietary success is not always about making the process as difficult as possible. Create restrictions only when necessary and make sure you’re eating in a way that you actually enjoy and can keep up. 
#smartdieting #nutritionchecksandbalances #noextremes #eatliftthrive - #regrann
Regrann from @soheefit - I am NOT saying that you should never eat junk food. I’m also not saying that you shouldn’t eat junk food in the evening. • What I AM saying, however, is that people are oftentimes so restrictive during the daytime that they waaaay overindulge at night. In other words, their calories are far too low and/or food choices are so strict earlier in the day and it eventually backfires, and they consequently end up consuming far more calories than intended. • A planned, mindful indulgence is one thing (and something I absolutely encourage); uncontrollable binges are a whole different beast. Unfortunately, this is probably one of the biggest obstacles I see people face with their nutrition. • The answer is not “just try harder” or “you have to want it badly enough,” and it’s also not “you need more self-control”. No. These are huge misconceptions. Rather, you should try to set your environment up for success and build in enough dietary relief into your day/week so you don’t feel so damn deprived! Yes, this might mean giving yourself permission to eat a little more during the day so you can stay on track at night and on the weekends. • Achieving dietary success is not always about making the process as difficult as possible. Create restrictions only when necessary and make sure you’re eating in a way that you actually enjoy and can keep up. #smartdieting  #nutritionchecksandbalances  #noextremes  #eatliftthrive  - #regrann 
My birthday gift to YOU! ⭐️🎉
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🔥Free fast food guide
🔥WEEKLY science based  proven WORKOUTS w exercises that build, tighten and tone problem areas (butt, back of legs, thighs and back boobs. 🔥WEEKLY MEAL PLANS geared to heal hormones
🔥Support
🔥Edu videos
🔥Beauty tips. 🔥Myths and what exercise is best for your body
🔥Hundreds of videos 🔥Step by step instruction so you aren’t overwhelmed 🔥Grocery list-weekly
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Only 27$ a month!!!
Hotmomzlifestyle.com/ffguide or click link in bio 
First week is FREE! 
#yourewelcome #hotmomz #fitmomplan #glutetransformation #sexyfit #noextremes
My birthday gift to YOU! ⭐️🎉 Only $27 a month or $197 for LIFE!!!!!!!!!!!!!!!!!!!!!!!!! 🔥Free fast food guide 🔥WEEKLY science based proven WORKOUTS w exercises that build, tighten and tone problem areas (butt, back of legs, thighs and back boobs. 🔥WEEKLY MEAL PLANS geared to heal hormones 🔥Support 🔥Edu videos 🔥Beauty tips. 🔥Myths and what exercise is best for your body 🔥Hundreds of videos 🔥Step by step instruction so you aren’t overwhelmed 🔥Grocery list-weekly 🔥Motivation 🔥Monthly prizes and a chance to work with me one on one 🔥Supplement and product guide (kitchen appliances, supps etc) 🔥🔥🔥sooo much MORE! Only 27$ a month!!! Hotmomzlifestyle.com/ffguide or click link in bio First week is FREE! #yourewelcome  #hotmomz  #fitmomplan  #glutetransformation  #sexyfit  #noextremes 
I'm working as a senior intern at Pacific College of Oriental Medicine in NYC for the entire Summer! 
Come see me on Mondays and Tuesdays, my shifts are from 9am-1pm! If you've never been to our clinic before I also have some coupons so you only pay $15 for your first treatment! Ask to be seen by Kristina Cubrilo Santos.
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Spread the word if you know someone who might need it, acupuncture treats a lot more than just pain!
However just like any other treatment modality one treatment is usually never enough, so while miracles do happen don't expect that one treatment will solve all your problems. We are complex beings and we have so many layers that something that may seem like a surface issue I.e. shoulder pain or a stomachache may be much more complex due to prior life traumas, life stressors, family you were born into, your karmic destiny if you believe in that etc. .
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I must say I haven't been as diligent myself in getting treated for something that's been a chronic issue for the past two years because I put other people first, and well let's face it being in grad school, being a freelancer and also having a life at home all trumped me being able to make it in for weekly treatments, and the fact that my chronic issue doesn't affect my quality of life. If something does affect your quality of life then don't wait, make sure you get help be it from a primary care physician, a PT, a chiropractor, a naturopathic doctor, whom ever but do it because something as little as occasional anger outbursts or palpitations may end up becoming something more serious if left untreated. .
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#acupuntura #acupuncture #chinesemedicine #healthandhealing #balancedlifestyle #noextremes #tcm #classicalacupuncture #esotericacupuncture #cupping #massage #qigong #tuina #taiji #healthyself
I'm working as a senior intern at Pacific College of Oriental Medicine in NYC for the entire Summer! Come see me on Mondays and Tuesdays, my shifts are from 9am-1pm! If you've never been to our clinic before I also have some coupons so you only pay $15 for your first treatment! Ask to be seen by Kristina Cubrilo Santos. . . Spread the word if you know someone who might need it, acupuncture treats a lot more than just pain! However just like any other treatment modality one treatment is usually never enough, so while miracles do happen don't expect that one treatment will solve all your problems. We are complex beings and we have so many layers that something that may seem like a surface issue I.e. shoulder pain or a stomachache may be much more complex due to prior life traumas, life stressors, family you were born into, your karmic destiny if you believe in that etc. . . I must say I haven't been as diligent myself in getting treated for something that's been a chronic issue for the past two years because I put other people first, and well let's face it being in grad school, being a freelancer and also having a life at home all trumped me being able to make it in for weekly treatments, and the fact that my chronic issue doesn't affect my quality of life. If something does affect your quality of life then don't wait, make sure you get help be it from a primary care physician, a PT, a chiropractor, a naturopathic doctor, whom ever but do it because something as little as occasional anger outbursts or palpitations may end up becoming something more serious if left untreated. . . . #acupuntura  #acupuncture  #chinesemedicine  #healthandhealing  #balancedlifestyle  #noextremes  #tcm  #classicalacupuncture  #esotericacupuncture  #cupping  #massage  #qigong  #tuina  #taiji  #healthyself 
Do not fear Carbs!! They do not make you gain weight. Eating in a calorie surplus does! Baby Potato chips as one of my carb choices in this weeks meal prep! I've increased my daily cals & % carbs & am still slowly dropping Body Fat 👌 Haven't been tracking properly but will do religiously now up to my hols! 👙🏝️ #herecometheabs #holidays #bali #goals #noextremes #trainhard #nutrition #consistencyiskey #sticktotheplan #girlsthatlift #fuelyourbody #mealprep #beprepared #pt #leadbyexample #FitLife #fitfam #irishfitfam #dontfearcarbs
Do not fear Carbs!! They do not make you gain weight. Eating in a calorie surplus does! Baby Potato chips as one of my carb choices in this weeks meal prep! I've increased my daily cals & % carbs & am still slowly dropping Body Fat 👌 Haven't been tracking properly but will do religiously now up to my hols! 👙🏝️ #herecometheabs  #holidays  #bali  #goals  #noextremes  #trainhard  #nutrition  #consistencyiskey  #sticktotheplan  #girlsthatlift  #fuelyourbody  #mealprep  #beprepared  #pt  #leadbyexample  #FitLife  #fitfam  #irishfitfam  #dontfearcarbs 
After putting the pic on the left out there last week, 9 weeks out from my last show, people were curious to see how my body will change during prep so I thought I’d share my weekly check-in photo. As you can see, not much has changed this week (except for my hair 💇🏽‍♀️💇🏽‍♀️) coach says my body is fighting us, so we’re going to fight back🥊🥊🥊 See, in competition prep you need to be patient and you must TRUST THE PROCESS. So instead of getting discouraged that my body didn’t do what we wanted it to do, I will continue to put me trust in my coach, keep my game face on, and do whatever it takes💪🏼💪🏼 #trusttheprocess #dothework #savagenotaverage #allnatural #noextremes #beyondgrateful #isagenix #transformation #competitionprep #figurecompetitor #puttingitalloutthere #changescoming #cathysavagefitness #savagegirl
After putting the pic on the left out there last week, 9 weeks out from my last show, people were curious to see how my body will change during prep so I thought I’d share my weekly check-in photo. As you can see, not much has changed this week (except for my hair 💇🏽‍♀️💇🏽‍♀️) coach says my body is fighting us, so we’re going to fight back🥊🥊🥊 See, in competition prep you need to be patient and you must TRUST THE PROCESS. So instead of getting discouraged that my body didn’t do what we wanted it to do, I will continue to put me trust in my coach, keep my game face on, and do whatever it takes💪🏼💪🏼 #trusttheprocess  #dothework  #savagenotaverage  #allnatural  #noextremes  #beyondgrateful  #isagenix  #transformation  #competitionprep  #figurecompetitor  #puttingitalloutthere  #changescoming  #cathysavagefitness  #savagegirl 
Always on persue to be better !
This healthy lifestyle and state of mind is my passion !
If i can you Can! Put that on your mind!

#NoExtremes #InternationalModel #FitnessModel #WBFF #OnPersue #GreatFriday #OnPlan
I am NOT saying that you should never eat junk food. I’m also not saying that you shouldn’t eat junk food in the evening.
-
What I AM saying, however, is that people are oftentimes so restrictive during the daytime that they waaaay overindulge at night. In other words, their calories are far too low and/or food choices are so strict earlier in the day and it eventually backfires, and they consequently end up consuming far more calories than intended.
-
A planned, mindful indulgence is one thing (and something I absolutely encourage); uncontrollable binges are a whole different beast. Unfortunately, this is probably one of the biggest obstacles I see people face with their nutrition.
-
The answer is not “just try harder” or “you have to want it badly enough,” and it’s also not “you need more self-control”. No. These are huge misconceptions. Rather, you should try to set your environment up for success and build in enough dietary relief into your day/week so you don’t feel so damn deprived! Yes, this might mean giving yourself permission to eat a little more during the day so you can stay on track at night and on the weekends.
-
Achieving dietary success is not always about making the process as difficult as possible. Create restrictions only when necessary and make sure you’re eating in a way that you actually enjoy and can keep up.
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.

Credit @soheefit  found via @fitmrsfats
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#smartdieting #nutritionchecksandbalances #noextremes #eatliftthrive #balancednotclean #flexiblediet #flexibledieting #iffym #healthyhabits #fatloss #losingfat #fatlossjourney #weightlossjourney #weightlossstruggle #weightlosssuccess #smarthabits #newhabits #lifestylechangewithapril  #onlinecoach #dieting #dieter #nourishyourbody #fuelyourbody #8020rule #lifestylechoices #snacking #nighttimesnacking #dietfails #strongwomen #londonfitness
I am NOT saying that you should never eat junk food. I’m also not saying that you shouldn’t eat junk food in the evening. - What I AM saying, however, is that people are oftentimes so restrictive during the daytime that they waaaay overindulge at night. In other words, their calories are far too low and/or food choices are so strict earlier in the day and it eventually backfires, and they consequently end up consuming far more calories than intended. - A planned, mindful indulgence is one thing (and something I absolutely encourage); uncontrollable binges are a whole different beast. Unfortunately, this is probably one of the biggest obstacles I see people face with their nutrition. - The answer is not “just try harder” or “you have to want it badly enough,” and it’s also not “you need more self-control”. No. These are huge misconceptions. Rather, you should try to set your environment up for success and build in enough dietary relief into your day/week so you don’t feel so damn deprived! Yes, this might mean giving yourself permission to eat a little more during the day so you can stay on track at night and on the weekends. - Achieving dietary success is not always about making the process as difficult as possible. Create restrictions only when necessary and make sure you’re eating in a way that you actually enjoy and can keep up. . . Credit @soheefit found via @fitmrsfats . #smartdieting  #nutritionchecksandbalances  #noextremes  #eatliftthrive  #balancednotclean  #flexiblediet  #flexibledieting  #iffym  #healthyhabits  #fatloss  #losingfat  #fatlossjourney  #weightlossjourney  #weightlossstruggle  #weightlosssuccess  #smarthabits  #newhabits  #lifestylechangewithapril  #onlinecoach  #dieting  #dieter  #nourishyourbody  #fuelyourbody  #8020rule  #lifestylechoices  #snacking  #nighttimesnacking  #dietfails  #strongwomen  #londonfitness 
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I am NOT saying that you should never eat junk food. I’m also not saying that you shouldn’t eat junk food in the evening.
-
What I AM saying, however, is that people are oftentimes so restrictive during the daytime that they waaaay overindulge at night. In other words, their calories are far too low and/or food choices are so strict earlier in the day and it eventually backfires, and they consequently end up consuming far more calories than intended.
-
A planned, mindful indulgence is one thing (and something I absolutely encourage); uncontrollable binges are a whole different beast. Unfortunately, this is probably one of the biggest obstacles I see people face with their nutrition.
-
The answer is not “just try harder” or “you have to want it badly enough,” and it’s also not “you need more self-control”. No. These are huge misconceptions. Rather, you should try to set your environment up for success and build in enough dietary relief into your day/week so you don’t feel so damn deprived! Yes, this might mean giving yourself permission to eat a little more during the day so you can stay on track at night and on the weekends.
-
Achieving dietary success is not always about making the process as difficult as possible. Create restrictions only when necessary and make sure you’re eating in a way that you actually enjoy and can keep up.
Credit @soheefit  #smartdieting #nutritionchecksandbalances #noextremes #eatliftthrive #balancednotclean #flexiblediet #flexibledieting #iffym #healthyhabits #fatloss #losingfat #fatlossjourney #weightlossjourney #weightlossstruggle #weightlosssuccess #smarthabits #newhabits #lifestylechangewithapril  #onlinecoach #dieting #dieter #nourishyourbody #fuelyourbody #8020rule #lifestylechoices #snacking #nighttimesnacking #dietfails #strongwomen #londonfitness
I am NOT saying that you should never eat junk food. I’m also not saying that you shouldn’t eat junk food in the evening. - What I AM saying, however, is that people are oftentimes so restrictive during the daytime that they waaaay overindulge at night. In other words, their calories are far too low and/or food choices are so strict earlier in the day and it eventually backfires, and they consequently end up consuming far more calories than intended. - A planned, mindful indulgence is one thing (and something I absolutely encourage); uncontrollable binges are a whole different beast. Unfortunately, this is probably one of the biggest obstacles I see people face with their nutrition. - The answer is not “just try harder” or “you have to want it badly enough,” and it’s also not “you need more self-control”. No. These are huge misconceptions. Rather, you should try to set your environment up for success and build in enough dietary relief into your day/week so you don’t feel so damn deprived! Yes, this might mean giving yourself permission to eat a little more during the day so you can stay on track at night and on the weekends. - Achieving dietary success is not always about making the process as difficult as possible. Create restrictions only when necessary and make sure you’re eating in a way that you actually enjoy and can keep up. Credit @soheefit #smartdieting  #nutritionchecksandbalances  #noextremes  #eatliftthrive  #balancednotclean  #flexiblediet  #flexibledieting  #iffym  #healthyhabits  #fatloss  #losingfat  #fatlossjourney  #weightlossjourney  #weightlossstruggle  #weightlosssuccess  #smarthabits  #newhabits  #lifestylechangewithapril  #onlinecoach  #dieting  #dieter  #nourishyourbody  #fuelyourbody  #8020rule  #lifestylechoices  #snacking  #nighttimesnacking  #dietfails  #strongwomen  #londonfitness