Nearly three years ago I used to be an intense yogi!!🌿I was absolutely in love and obsessed with yoga and meditation and the entire practice of it all. I stopped after some things went down in my personal life and I never got back into it UNTIL NOW!! I’m planning to share more yoga flows on my page and I’m so excited about it!!! So along with weight training, HIIT, and ab workouts, I’m going to be sharing some yoga flows with ya’ll as well 🙏 Finally feel like I’m stepping back into the girl I used to know 🦋 bare feet and all 🍃
how is it already wednesday?! the times flies by when we fill our schedules with exciting projects, ambitious to-do lists, busy work days, and social events, but reserving time to pause, do something the fuels your soul, and practice self-care is so so important... because as the matcha and bulletproof coffee enthusiast in me would say, “you can’t pour from an empty cup” 😝🌷🙏🏼✨ here’s to showing up for ourselves the rest of this week so we can show up our best for others and everything else we do
My Oven is still broken but I’ve found a way to still make fathead pizza....in the sandwich press! I’m having a Mexican day today! Finishing off last nights mince on top of this pizza with some bocconcini, avocado and sour cream.
The other half is just cheese, garlic salt and the last of my favorite low carb bbq sauce from @lowcarbemporium.
Sharing this with the family...I won’t eat it all.....although I’m sure I could 🤣
Yesterday’s Quick Shoulder Workout:
✖️WARM-UP (done once with no rest to warm up the joints/muscles)
20-30 laterals with 10lb dumbbells
10 front raises with 10lb dumbbells
10 shoulder presses with 10lb dumbbells
20 bent over laterals with 10lbs dumbbells
Dumbbell laterals, 12 reps x 3 sets
Dumbbell Shoulder Press, 10 reps (or until failure) x 4 sets
Standing Barbell Press, 8-10 reps x 4 sets
Reverse Pec Dec, 10-15 reps (or until failure) x 4 sets
Cable Laterals, 8-10 reps x 4 sets (each side)
Vitamin B12 is very important for our bodies to function normally. We need enough Vitamin B12 to keep our Nervous system,Cells, Brain,and other organs healthy. The recommended intake is 2.4-6 MCG daily. Here are some good sources of Vitamin B12 rich foods that you can include in your diets whether you are Vegan or Non Vegan.🌱
So here's one of my favorite back movements that really hits your lats. Make sure you keep a neutral spine, full stretch at the top of the movement, and a brief pause on the contraction to really FEEL your back working. Most people use this as a finisher for back day at a higher rep range (15-20) and its great for that. But, try loading some decent weight on there and doing 4 sets of 12 every now and then. Honestly....just wanted a reason to post that back pic 😂 for training and nutrition send me a DM!!💪
🍋🍗 Grilled Lemon Chicken ~
1 lb. boneless chicken breast
Juice of 1 lemon
1/2 cup extra virgin olive oil
1/2 tsp. salt
1/4 tsp. ground black pepper
1/4 tsp. garlic powder
Add lemon juice, olive oil, salt, pepper and garlic powder to a shallow bowl. Beat vigorously with a fork to combine into a dressing. Cut each breast in half to make 4 even pieces about 1/2 inch thick. Add the chicken to the dressing and let marinate for at least 20 mins. flipping half way through. Grill 5-7 minutes each side or bake on 400F for 25-30 mins. flipping half way through or until golden brown.
🍅🧀 Parmesan Tomato.
Cut a large tomato in half, place each half onto baking sheet cut side up. Sprinkle with salt and pepper, then top with bread crumbs and Parmesan cheese. Drizzle with olive oil and bake for 20 mins. on 400 until cheese gets melted and golden.
Do you suffer from #depression or #leakygutsyndrome 🤷🏻♀️ most likely, both. ~
The gut harbors trillions of bacteria that modulates the host homeostasis within and outside the intestinal tract. Recently, emerging evidence has demonstrated the association between gut dysbiosis and neurogenic diseases and conditions, such as hypertension, sleep apnea, anxiety and depression. ~
In addition, many other extra-intestinal autoimmune diseases such as; MS, arthritis, and type 1 diabetes have also been associated with gut dysbiosis. Gut dysbiosis directly affects our mental and emotional health and our immune system by causing leaky gut. But we really aren’t sure which happens first, depression or leaky gut. The only way to heal the body and mental illness is to treat both at the same time, working on moving past the emotional part of it with releasing and letting go of past traumas and blockages and also changing the gut microbiome to mostly friendly bacteria. As I have always said, it isn’t always just diet that will cure your leaky gut or ibs... it is much more complicated than that. ~
If you’re having difficulty with getting your gut health in check, message me and I’ll see if I can help you. ~
Time for another FREE group!! 🎉
I constantly hear from people that meal prepping freaks them out, overwhelms them, stresses them out & they just have no idea where to start! So by popular request Im hosting a meal prep/meal planning workshop!!!!!I
This will be a 4 day workshop to help teach you tricks, tips & share recipes so you can be a meal prep boss!! Are you wanting to learn more about meal prepping? Are you wanting to take control of your nutrition?! Are you ready to save time in the kitchen during the week?! Join me for these 4 days! I I am so excited to help teach you all the ways I have learned
Drop your favorite food emoji below if you want to be added! Group officially starts Monday!
This week in our fitness challenge group we are focusing on Self Love! We challenged everyone to love theirself unconditionally!! Life gets super crazy and hectic but that doesn't mean you should forget about taking care of YOU! After all you are what is most important!! It's time to truly appreciate who you are, inside and out 🖤 xo
Have more of that good good 💛🌿 Recipe:
2oz Smoked Sockeye Salmon
4oz of Chopped Kale with lemon and olive oil massaged into the leaves
15ml Roasted Garlic Hummus
40g Roasted Sweet Potato
3 Hard Boiled Eggs (Whites only)
Sprinkles of Pepper + Hemp Seeds
If you are doing push-ups on your knees then try switching it out for this better variation - the Negative Pushups.
Start in the top of a push-up position and then come down slow to the ground & reset.
Negatives use eccentric contractions which build muscle faster 💪💪
If the #eyes are the window to the #soul then the #skin is the window to the #gut
We hear a lot about the #gutbrainaxis but the #gutskinaxis is a growing area of research supporting the links between #intestinalhyperpermeability chronic #inflammation and skin conditions such as eczema, psoriasis, acne and rosacea. A lot of the time when you delve into these conditions they are driven by #environmentaltriggers such as dietary proteins which go onto to damage the lining of the gut, preventing the delicate brush boarder microvilli from working as an effective barrier for the blood.
Before you hop onto any gut healing protocol to repair your skin, you need to establish and remove your particular dietary triggers first - and these are different for everyone. Otherwise it’s like shovelling snow in a snow storm and your not going to get the results your hoping for. #nutrition#nutritionasmedicine#healyourgut remove the triggers first! #mollymook#ulladulla#milton#nswsouthcoast#nsw
☝️when you ask me if our products actually work... how about checking out the testimony of THIS beautiful woman and fellow distributor! 😱👇👇👇
"Hi my name is Meia Steed and I'm a Independent Distributor for ItWorks Global 🌏and this is my story!
In November of 2011 I was diagnosed with #multiplesclerosis - which is a progressive dehalbilitating disease where your body attacks your nervous system. I was told there was NO cure for it and the ONLY thing I could do was give myself 💉shots💉 to slow the progression. Even with the shots, I was still having at least 2 episodes each year, and the shots HURT and would leave bruises all over my body! I had about all I could take and started researching other options. My 2015 New Years resolution was to become healthier. I completely gave up my Pepsi and and started taking my vitamins!
Now thanks to my It Works 🍓🍍🍏#greens & #corenutrition 🍏🍍🍓and healthy lifestyle changes, I have been off my shots for 1 whole year and I have not had a single episode at all!!!! Not only that, but everything is completely back to normal and I feel better than ever and can't even tell I have MS!!!!
Thank you #itworks for helping me get my health back, and in return, I will tell the world that these products are truly AMAZING and yes they WORK!!!!!" 💚💚💚
I like to preach about the importance of listening to your body’s signals & cutting out the things that it reacts poorly to. Yet I completely ignored every sign that my morning cup of love (aka coffee) was giving me that wonderful ❤️🔥 again.
You can’t be perfect ALL the time. 🤷🏼♀️ (though I think I might be pretty close. Lol 😂)
Now here I am waking up every morning and chasing the 💤’s away with a morning cup of Irish Breakfast Tea. It’s the strongest tea I could find at the grocery store & has definitely helped to fill the hole that cutting out my daily beans has left. 😢 (as well as keep those caffeine withdrawals away!)
Anyone out there have any strong, black tea suggestions for ya gal?! Loose leaf, in a tea bag, ANYTHING! ❤️
On a more serious not, I firmly believe that you should not eat the things that make you feel like the worst version of yourself. If you often find yourself waking up feeling sick, or become overly bloated after every meal, or experience any lack of 💩, take a step back and assess your diet first and foremost.
Food can heal the body, but it can also harm.
Reacting to your food in any way that makes you feel yucky and uncomfortable more than likely means that your body is telling you it isn’t happy with what you’re putting in it! Plain and simple!! Learning your trigger foods will help you to not only feel better but also strengthen your relationship with food 🌱
There are honestly a LOT of foods that I don’t eat or seldom do purely because I don’t like the way I feel after eating them! Surprisingly, most of them are foods that truly are healthy. It just so happens my body struggles with digesting them and that’s OKAY. There are a million ways to get nutrients, cutting out a few things because they make you feel icky is going to help you to feel at your best!
Whether you have a partner/ husband who does physical labor all day or one who sits at a desk, what really matters is his work ethic. This will shines through everything he does be it hobbies, projects, careers, and his love for you. Let me tell you, We have been truly blessed to be given this person to take care of us! 🙏🏻
My husband is the most hard working man I know! He works hard for us to have a better future so we can live the life we want and choose too! His passion to serve others with his knowledge and experiences are what I admired most about him! He wants everyone to succeed! It makes my heart melt 💕💕
🎈There’s a lot of claims behind the health benefits of magnesium, BUT how much of this is actually TRUE?
The truth is, magnesium can help with certain conditions such as migraine prevention and heartburn in pregnancy. There really isn’t that much evidence to support claims that it can help in reducing blood pressure, preventing diabetes or helping those with asthma.
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