Does the thought of committing to something new scare you? . . If your answer is yes, you are not alone my friend. . . We often shy away from the things that we want most in life. But why do we do it? . . I think it boils down to one thing- we don’t believe enough in ourselves. . . We don’t believe we can get back into the shape we used to be in We don’t believe we can make a difference We don’t believe we can end the endless self-limiting believes We don’t believe ENOUGH to take action . . It’s ok to fear the unknown, but will you rather continue to let fear define you? Or will you choose to start believing in yourself?
Fat-soluble vitamins are stored in the liver and fatty tissues for future use. They are better absorbed when taken with higher-fat foods(ex: avocados, nuts, and seeds). Because your body stores these vitamins when consumed in excess, they can accumulate to toxic levels. A well -balanced diet alone does not cause toxicity, however, overdosing on fat-soluble vitamin supplements can. Supplementing on certain vitamins is only recommended when you have a specific vitamin deficiency (confirmed by your doctor), have some sort of disease/health condition that prevents you from absorbing certain vitamins or are not able to obtain your vitamins through whole foods. #healthpromotion #fatsolublevitamins
It’s amazing to see how time, experiences and circumstances shape you into the person you are now vs. the person you used to be. I enjoyed reading everyone’s 10 year transformation challenge, so I wanted to share mine. . . Left side: I was 20 years old and battling with feelings of unworthiness, insecurity and low self esteem. I had just walked away from a toxic relationship and was eager to establish healthy relationships but didn’t know where to start. I felt unworthy of even building friendships because I was too scared that if I revealed the real me, people were just going to walk away. It’s interesting to share this because if you asked anyone that met me back then, I’m sure they would tell you that I always had a smile on my face. The truth is, this was one of the loneliest, saddest part of my life. . . In between I finished college and pursued careers in the medical field I declined nursing school to pursue my passion and start my own business I was laid off my day time job which motivativated me even more to pursue my goals I ended a 6 year old relationship and learned to be find happiness on my own I met some incredible people along the way that helped shape me . . Right side : 30 years old, more confident, not scared of taking risks. I finally learned to loosen my grip on things that I can’t control and embrace the struggles throughout my life. I’m still learning as I go and hope to never lose that part of myself- the part that always wants to learn, grow and become a better me! . . This was a good reminder that you don’t have to have to have it all figured out, there’s always room for improvement and growth and it’s never too late to become the person you envision yourself to be. Let’s remember how far we have come ! #keepgoing #10yearchallenge
Intention is everything. . . Talking about how you want to build meaningful relationships and not being there for people will not lead to meaningful relationships. Talking about wanting to start your own business and not taking the initiative to take that initial step will not build a business. Talking about how you want to fit into your old jeans and not doing anything to change your diet will not make you fit into those old jeans. It’s not enough to take blind action or speak words that just sound nice to hear. Working towards your goals and dreams, trying to build fulfilling relationships or doing anything worthwhile in this life takes WORK. . . Becoming clear on your intentions gives you a better opportunity to be more aligned with your words and truth. . . When you know who you want to be, what you want to get or what kind of relationships you desire to have, you’re intentions become clearer and your actions and words then follow. . . Let’s do more things with intention. 👊🏼
I have no idea where to even begin! . . Have you ever felt so overwhelmed with the amount of information online, telling you follow this diet, don’t eat this, eat that, don’t eat past a certain time frame….etc, etc.? . . It’s amazing that we can google anything now in days and have answers to our questions at the tip of our fingers, but this can also yield an overwhelmingly ton of information. . . If you still don’t know where to begin to jump start your fitness journey, I can help! . . This program is good for you if... . . You have followed numerous “fad” diets only to find yourself gaining all the weight back You need that extra accountability to keep on track You are ready to learn how to nourish your body, feel energized and end yo-yo dieting once and for all You need a reliable source that can help answer any questions along the way- Nutrition is my jam, I actually went to college and got my degree in this field. 👩🏻💻 . . Remember, being healthy is more than just macro managing what we eat, it’s a full spectrum of wellness that we need to nurture. . . I still have openings for my one one one nutrition coaching for the month of January. You can email me at email@example.com for more information!
Hey beautiful girl, I may not know you but I know some things about you. . . I know that your life has a purpose. It might not always be easy to see, but know that there is no one in this world just like you. You are unique. You have a story that matters and only you know how best to share it with the rest of the world. . . I know that you are loved dearly. You are loved for the beautiful soul you are and not just for what you look like on the outside. You are loved for who you are and not just what you do. . . I know that your struggles and pain have a bigger purpose. You are strong enough to overcome every obstacle that life throws at you. I know that in time, you will use that pain to propel you forward. . . This is a reminder for anyone out there needing to hear this. 💕 . . Let’s all remember to speak kind words to one another. You never know who might be needing them the most.
Mindfulness can help us observe our thoughts and feelings without judgement and live in the moment, rather than dwelling on the past or anticipating the future. It’s a helpful tool to use to help improve our well-being and physical health. How do you incorporate mindfulness in your daily routine?
And just like that, 2018 comes to an end. . . If I can summarize the lessons that this year has taught me in one phrase, it would be to “loosen my grip”. . . To learn to loosen my grip on the things, individuals and experiences of this world has been an eye opener for me. . . Because, if there is something we can surely rely on, is that nothing in this world is promised to remain constant; change is inevitable. . . Our jobs, our relationships, our “things”-all these can change in a blink of an eye. If you find yourself that this is where your identity lies in, then what will you do when you wake up one day and realize that they are no longer there? . . There is absolutely nothing wrong with loving people fiercely and being passionate about our jobs, our pets and whatever else brings that smile to our faces but maybe we just need to loosen our grip just a tiny tiny bit. . . I learned to respect the timing of my life and to welcome the lessons that people taught me while they were a part of it. . . I was reminded that my identity, the core of who I am, will never lie in any other hands other than my own. . . I learned that it’s ok to let go of things that are just not meant for me. . . I hope to carry these lessons with me to 2019 and I’m excited to continue to grow as I encounter new experiences. 💫
The opportunity will always be there. . . The opportunity to grow from past mistakes. . . The opportunity to learn about yourself through your failures . . The opportunity to see every experience, whether good or bad, as a lesson. . . The hardest part is that YOU and only you have to see the opportunity. No one else can do the work for you. . . Next time you’re faced with a challenge, keep this in mind…. . . “This uncomfortable experience is happening for me to …” . . Get mentally stronger Learn about myself Help those who are struggling with the same challenge . . I know sometimes it can be extremely painful to see difficult times as just lessons to be learned. . . We all want that beautiful, simple life free from pain and suffering but nothing in this world is promised to be that way. . . Begin to look past the uncomfortable moments, and instead focus on the lessons that they will bring and see how your life changes.
Bell peppers. Did you know that all bell peppers start off as green then they gradually turn into yellow, then orange, then red as they ripen? . . Because they are harvested before they ripen, the green peppers have less nutrients compared to the others and are not as sweet. . . Bell peppers are good sources of vitamin C, Vitamin K1, vitamin E, folate, potassium and vitamin A.
Fun fact: Did you know that October 29 is National Oatmeal Day?! . . I know we are way past it but I had no clue and had to share! 🤓 . . Anyways, this cold weather has me craving all kinds of warm dishes and beverages, one of them being oatmeal. I’ve been having it for breakfast every morning lately. . . Oats are incredibly nutritious and are a good source of carbs ,fiber, vitamins and minerals including: manganese, magnesium, phosphorus, iron, zinc and b vitamins. They are also rich in antioxidants. . . What are some ways you enjoy oats?
Let’s be honest here… How many of you all have thought to yourself, “ I’ll feel more confident when I reach a certain weight and look”. . . I used to do it all the time. I would macro manage what I ate and if I skipped a workout I would freak out. I am not saying that those things are necessarily wrong, but when they start interfering with the way you feel and think about yourself, then that is where the problem begins my friends. . . Confidence doesn’t come from a certain size, look or weight, it comes from the thoughts you are feeding your mind and the actions you take to take care of yourself. Do you EAT like you love yourself? Do you THINK like you love yourself? Do you SPEAK like you love yourself? . . It turns out, that confidence is more of an internal concept. Sure, we all want to look and feel our best and there is absolutely nothing wrong with that!.. but don’t forget to love yourself during the process. . . I hope you know that you are much more than just your “looks” and a number on a scale.
What a refreshing reminder it is to know that every day is a new opportunity to go for the experiences, goals and things we really want. 💕
Banana/ Peanut Butter Smoothie Bowl. Ingredients for smoothie: - 2 large frozen ripe bananas (cut into slices) - 1/3 of non fat plain greek yogurt - 1/4 cup of rolled oats - 1 tablespoon of peanut butter Toppings: 1/2 sliced ripe banana Pumpkin seeds Chia seeds Cashews Cocoa nibs . . Instructions: Blend the smoothie ingredients (banana, yogurt, oats and peanut butter) in a food processor or any powerful blender until smooth. Spoon into a bowl and top with fresh bananas, pumpkin seeds, chia seeds, cashews and cocoa nibs Enjoy!
Some of the toppings I used for my smoothie bowl, which I will be sharing the recipe with y’all tomorrow. 🤗
You don’t have to have it all figured out to begin. . . Yes, I’m talking to you! I know it might seem like you have to have the perfect workout plan, the perfect pair of workout clothes, the perfect timing to begin your fitness journey. . . And although those things do help, they don’t all have to be there for you to take that first step. So grab your old sneakers and go for a light jog, reach for that old yoga mat that’s been sitting in your closet and do some stretches, pack a piece of fruit to substitute your typical sweet pastry! . . Take that initial step and don’t stop there…. . . You are capable of this and so much more!
I think that the key to happiness is GRATITUDE. 🙏🏼 . Isn’t it amazing how it’s everywhere this time of the year? Everyone seems to be more generous and joyous during this season. . . Gratitude teaches us that life doesn’t have to be perfect to be amazing. Gratitude teaches us to stop to enjoy the little things in life like appreciating the colors of the sunset and hanging out with your dog on the patio. Gratitude teaches us that there is always room for a smile after talking to your best friend or sister and being happy that they are always there for you . . But, if we wait for special occasions like holidays, vacations or work promotions to be grateful, and thus content…. . We will spend most of our lives feeling like something is missing and that we are not good enough. . . We have to CHOOSE it every day. . . And I know there will be days when it will be easier to choose to be grateful than others, but the choice will always be there. . . What are some things that you are grateful for?