Fascia stretches to wind down in the evening. Do you ever get super tense durning the day? Like a stiff neck or shoulders from stress and tension? I always do... what I found to be very effective though to release so called fascia is to stretch the muscles out. How do I prefer to do it? Foam rolling! You can incorporate this easy step right before bed before or after a hot salt bath or sauna. Why do we stretch fascia?
Fascia stretches as do all soft tissues. Fascia stretches as it surrounds muscles, neurovascular bundles, groups of muscles, and organs. Fascia stretches around muscle groups and is continuous with every muscle and tendon. Think of it as a network around all of our body parts connecting us all together. You cannot therefore simply stretch one muscle individually. Stretching fascia involves positioning multiple joints at different angles, and different planes of movement. In some cases of trauma, post operative healing, or overuse injuries the ability of these collagen fibres to glide over one another can be affected. Adhesions among the layers of fascia can inhibit movement of structures on one another causing pain and loss of mobility. Being continuous with stretching can help to prevent trauma to your muscles and helps keeping your posture right. Just like visits to a good chiropractor. But more on that on another day. Vintage ad via Pinterest
Hey remember that time I failed 155 in July and barely got 148, and then failed 165 in September? Well here’s 165 from last week for a new PR, unpeaked with no practice with heavy singles for 6 weeks. I’ll be benching at least bodyweight by my next meet. Thanks for the support @j.conroy242 @elsass77 @anastasialanz @kayleighdelcotto #cellisfriends
Chapter 2 in Thyroid First Aid Kit speaks allllll about this! Artificial fragrance is RUINING our hormones ladies! ⚗️ And think: we practically have an IV of it coursing through our veins all day — shampoo, conditioner, body wash, then lotion. All rich in fragrance. We clean our home with scented products. We drive to work in a car filled with air fresheners. We go to sleep on a bed covered in laundry soap fragrance!!! It’s absolutely no wonder why our hormones are so out of whack. ESSENTIAL OILS ARE KEY! Smell is such a wonderful sense, I know we don’t want to get rid of it completely! But with essential oils you can have your cake and eat it too — without the endocrine disrupters. I have an entire page on my holistic health practice’s website dedicated to Essential Oils. Highly suggest you check it out if you’re ready to rid your home, your LIFE, of toxic chemicals! 🦠 www.evolve2health.com
Not only does my boyfriend wear a Pikachu onesie to bed every night but he also makes me dinner and gets me all the tea when I’m not feeling well. #bestboyfriendever #stillsick2018
Stop comparing your STARTING POINT to somebody else’s third, forth, fifth leg of the race. ✖️Everyone runs at a different pace. Everybody begins at a different whistle.
If you spend your life trying to catch up to everybody else, not only will you lose steam FASTER, but you won’t reach the finish line in the way that God designed for you. 🙌🏼 Don’t cheat, compare, or compete. Be you + run your race, girlfriend! You deserve that gold medal! 🏅
Tell me I’m not the only one who desperately wants Christmas but can’t let go of Fall. Our home decor is so indecisive, but I kind of love it.
Another common disorder is that of the thyroid. The thyroid is key to regulating systems of the body that have to do with temperature, mood, energy use, and hunger. The thyroid can become over or under active, both resulting in symptoms that can make one uncomfortable and be a distraction in the ascension process. There are many risk factors to having an unbalanced thyroid including nutritional deficiencies, stress, a poor diet, environmental toxins, being sedentary, and genes. Treating a disorder can include medications and diet and lifestyle changes.** Talk to your doctor about testing your thyroid levels if you experience the following: -fatigue and weakness, cold intolerance, change in mood, aches and pains, difficulty concentrating, constipation, weight gain, hoarseness, dry and cool skin = symptoms of under active thyroid -sweating, a pounding heart, weight loss, insomnia, anxiety, thinning hair, increased bowel activity = symptoms of over active thyroid.
Please have a happy and balanced day! 🌓 *Visit https://changeforthenewearth.com for more information or to book a session. ** I do not recommend attempting to correct any disorders without first consulting a health care provider.
Explore habits, make changes, begin to hold and radiate more light
#healthyhabits #hyperthyroid #hypothyroid #newearth #spiritual
I needed to use up some foods in the refrigerator, so why not make some cabbage rolls with some great stuffings. There’s grass fed/finished beef, chicken thighs, pheasant, asparagus, cauliflower rice, and a few more veggies and seasonings. These came out great. #cabbagerolls
IS YOUR DAILY WORKOUT NOT PRODUCING RESULTS?
Here are some reasons why that could be....
📍You need a clear goal- something you are working towards so you have a vision of the results you want.
📍Not challenging yourself enough- once a difficult workout gets easier, push harder. Not to the brink of exhaustion but push your limits.
📍Routine- don’t do the same thing every day. Adjust your weights, reps, add sprints to cardio alternate the days you work certain groups.
📍Sleep- without sufficient sleep your muscles never fully repair or grow stronger.
📍Proper form- this is a MUST! Bad form can cause injury and will prohibit your muscles working optimally.
📍Diet- are you getting enough protein? Your muscles need protein to recover and rebuild.
📍Hydration- without proper hydration, your body feels depleted of energy.
⭐️ If you are not seeing results with your daily routine, it’s time to change it up! Need help with that? I’m your girl. Message me & I’ll help you get started on what’s best for you! We have an online fit camp starting soon. The accountability, workouts, tips, nutrition plan & community you’ll be a part of is invaluable!
🌷Have a fantastic night. I look forward to hearing from you!🙂
It’s World Kindness Day 🤗 and Transformation Tuesday! Show some kindness to yourself and others. YES!!! Include YOURSELF in that list!!! 🙌🏼 Too many of us beat ourselves up and for what? It leaves us tired and depleted, unable to then give our best to our family and others.
Before coaching, I would internally beat myself up trying to live up to an impossible standard. Now I dream even bigger, and the difference is I’m putting in the time and energy to learn, develop, and grow to see my vision begin to take flight! The result is a transformation of my mind, body, and spirit, and I see my ability and desire to help others grow and expand.
I just got off a team call and I am BEYOND EXCITED 🤩 to see that ripple effect happening. When you place an investment in yourself, you will see it continuing to grow and develop from a ripple into a wave of kindness and positivity this world 🌎 so deeply needs! As my team learns and grows, they too will see that happening for the people they help and mentor.
If you have a passion for learning, growing, and believing you want and can make a difference for your family and for the world out there, then we should chat! You are blessed to share what is uniquely your gift for this world. Let me share with you how I’ve found a way to share mine!
Went back to therapy 🗨
Then had PT 💪
Appointments, appointments 👌👌👌
Travel ✈️ is something that is super important to me. I don’t need a big house and expensive things. I would rather spend my time/money on creating memories that will last my family a lifetime.
7 years ago when we filed bankruptcy I just figured my dream of traveling would never be a reality. I actually remember having anxiety over this because I wanted to give my kids experience. .
I had NO idea that signing up to be a coach would lead me to SO many travel experiences. This weekend I got an email that I have earned a cruise 🚢 next March just for helping women get started on their health/fitness journeys each month. This is the 7th vacation I have earned and I am SUPER excited because we will be taking our kids this time. I can NOT wait to see their faces getting on this huge boat!
If it wasn’t for coaching honestly we probably wouldn’t be going. We probably wouldn’t have been able to go on a lot of trips we have gone on, not just the ones I have earned.
I am sure your wondering how this is even possible. Well lucky for you tomorrow I am hosting a What is Coaching Workshop where I will explain exactly how you can do this too. Join the link in my bio, no strings attached, and see if coaching is a fit for you. Seriously we could be traveling and creating memories together next year! 😘
P.S. because obviously this isn’t a get rich scheme Beachbody does not guarantee any income or success. You do have work for your dreams, even if it’s part time! 😘
Gluten-free & Vegan Green Bean Casserole 🥘... yes, it can be done and taste delicious...
You are welcome 😀
. Thanks to @detoxinista
- find it at https://detoxinista.com/vegan-green-bean-casserole/
I haven’t worked out in a week but Piyo only has one rest day per week 😂 here’s the thing though, missing a week is not what would cause the most damage to my progress. What would cause the most damage to my progress is deciding that because I missed a week picking it back up again is a lost cause. So here I am on my yoga mat on the floor ready to go!
Joy!!! 🌸💐🌼 Keep on choosing it...
|“Spirit lead me where my trust is without borders. Let me walk upon the waters wherever you would call me.”|
Today I’m thankful for all the beautiful places I’ve seen in my life. Here’s to many more to come💟🕌
Alright, I'm needing to get my head back on straight! I have been wondering why I've been struggling so much lately. I could blame my boyfriend for eating candy like he's on a diabeeeetus mission, or I could blame it on hormones (pretty valid.. 🔪🔪😂), or I could blame it on my thyroid, or..or..or... BUT, in reality, I've just been a little too far on the "lazy" side of #lazyketo
So... Back to basics I go. This is my happy place. This is where my body reaps the most benefits. Mind, body and soul. .
I don't need to make keto cakes, or keto chocolates, or even keto buns. I don't need to eat bacon every day (😭😂) and I don't need butter in my coffee (all the time) .
What I DO need is healthy food!! This keeps it simple, no crazy ingredients, no mental stress for me. (Or less anyways..lol) .
#keto #ketofam #ketocommunity #ketocanada #ketogoals #ketogenic #iamshrinking #healingmybody #nosugar #lchf #hflc #lowcarb #weightloss #fueledbyfat #weightlossjourney #hypothyroid #menopause #eatclean #cleanketo #eatyourveggies #youdoyou #keepitsimple
Easy Keto salad for dinner. Mixed greens, sunflower seeds, old cheddar cheese and golden Italian dressing.
Monica Michelle interviewed me for her @invisiblenotbroken
podcast! We talked about giving the world a middle finger, cussing, tattoos, living creatively WITH a chronic illness (aka my hypothyroidism), and how to find stability & strength as an artist.
If you have a secret (or not-so-secret) struggle, then I KNOW you'll enjoy this episode. Go over to @invisiblenotbroken
’s profile, follow her, then click the link in her bio to listen to the conversation!
Because sometimes you just have to push yourself to start again 👏🏻👏🏻👏🏻motivation is bs. You must push past the I can’ts and excuses. 👏🏻👏🏻👏🏻
Holy leg day!🔥 I❤️SQUATS😁These suckers help to build your leg muscles (including your quads, hams, and calves), but they also create an anabolic environment, which promotes body-wide muscle building... Soooo squats can actually help you improve BOTH your upper and lower body strength🤓
I’ve been seriously loving my instant pot with the arrival of these colder days.
My mother in-law makes a very labour intensive love infused lentil soup that’s literally to die for, so I’ve been on my own mission to create a time friendly easy lentil soup recipe that’s just as delicious. 💚
So even if you don’t have an instant pot you can cook up a healthy serving of lentil soup for the week.
1 1/2 cups dried sprouted lentils, rinsed
1 medium onion, finely chopped
3 cloves garlic, minced
4 stalks celery, chopped
1 teaspoon Italian seasoning
1/2 teaspoon cumin
1/2 teaspoon dried thyme
1 14 ounce can organic diced tomatoes
3 medium carrots, diced
6 cups vegetable broth -I use @betterthanbouillon
1 bay leaf
1/4 teaspoon cayenne pepper
Salt to taste
Sauté onions and garlic in oil or water until tender. Add remaining ingredients and cook over med-high heat for 30 minutes until lentils are tender. Or insta t pot users set to to soup mode for 20 mins.
Add a handful of greens like kale for some extra love before enjoying 💚
What’s your favourite soup?
I think it’s time we took a cue from the kiddos. My daughter has taught me so much in the ten months she’s been Earthside. I’m often reminded just how lovely this life really is. 5 things I’ve learned from my sidekick: 👶🏽
*Laughing is an important part of everyday. Period. Don’t go a full day without a bubbly laugh that lights you up. 🌟
*Don’t take things too serious. Handle your business and then MOVE ON. Life’s too short to dwell. 🤦🏽♀️
*Be open to new possibilities and explore the world around you. Don’t get comfortable and live on autopilot. That’s a great way to suffer through life. 🤔
*Give random strangers a smile just because. We all crave more human connection, and yet we push it further away … 🙌🏽
*Wake up each morning EXCITED for what’s to come. Jump up and down, laugh and get ready for the gift you’ve just been given to unfold each second, minute, hour. 🏃🏽♀️
Do you sometimes feel like you're trapped into your body and your #thyroid
problems rules your life ? People with autoimmune hashimotos and hypothyroidism are tired most of the time and have limited amount of energy that affect how much they can do. They struggle on a daily basis because they want to do more but thyroid disease just does not let them and instead of doing what they want they go into the energy saving mode. Sleeping longer hours and taking a nap becomes a necessity and a part of getting through the day. If fatigue is one of your most debilitating #hypothyroid
symptom then you really need to check your diet and focus more on eating healthy rather than eating less.
#eatinghealthy #eatmore #losemore #thyroidproblem #eatwise #eatclean #eatgreen #eatcolourful
Long weekend is over, time to get back to my workouts! Trying this new 30 day program ❤️
Let’s talk about digestion! Do you have a slow digestion system or problems with gas, bloating, or constipation??
First off did u know if u have any type of auto immune disease, or thyroid issues that it will affect your digestion??!!
Well these 2 products have helped me with the above ( this is what solely helped me I’m not diagnosing or saying this will treat the problem) .
Magnesium citrate-helps with increasing water in the intestines and also used as a laxative for the occasional constipation, for females recommend dose is 310mg/day males 400mg/day. I take 320mg at night. .
Also I take supergreens and probiotic capsule both from @biohmhealth
to aid in digestion and absorption, to help with gas, bloating, and constipation and immunity- think about it if You’re having all these issues obviously you’re not absorbing all your nutrients! .
I hoped this helped! Again only recommendations that have worked for me! .
Ashley20 saves 20% also link in bio!
▪️Coaching email email@example.com
#biohmambassador #ad #magnesium #ibs #autoimmunedisease #guthealth #healthylifestyle #healthybody #digestivehealth #hypothyroid #fitfam #certifiedtrainer #probiotics #supergreens #hairskinnails
For anyone new to my page, or just those who want to know way too much about me...😂#oversharing101
Just a few short years ago I was dealing with a major health crisis. Adrenal fatigue. Hypothyroidism. Massive weight loss, followed by weight gain. Brain fog. Insomnia. It happened when I stopped nursing my 2nd baby. My hormones went insane. To add fuel to the fire, I also dealt with major life stress at that time. But I’m not a quitter. I’m a fighter 👊🏼 And I resolved to put myself back together, and to put those pieces back better than ever before. And I did exactly that. I started doing fitness competitions as the “final cherry on top” - to see just what this #mombod
was capable of 👙🏆 And guess what? This is now a 1st Place, nationally qualified NPC bikini body. Not bad for a 37 year old #momoftwo
Because of my experience, I don’t shy away from clients with health issues. Auto-immunity. Thyroid disease. Adrenal Issues. Because I know first hand just how hard it can be to lose weight when you’re dealing with that kind of problem. And this is exactly the type of client who cannot follow a “typical diet plan.” You CAN feel better, and you can ALSO lose weight - the 2 are not mutually exclusive!⭐️
Lets talk about my thoughts on fasting. I get asked all the time and know some professionals think its healthy, but I DON’T! Here is why….
😴 We fast every single night when we go to bed. Its a part of life to be honest, BUT, blood sugar typically falls at night. The body relies on stored energy from the liver. The problem, most people are moving so fast in life that they forget to eat, are not eating enough, or are eating the wrong foods. So, they are not storing glycogen. When we don’t have glycogen stored and we need it, especially at night, we induce the stress response – adrenaline, cortisol, nervous system is heightened. This leads to waking up at night and the inability to go back to sleep.
🧠 We fast, we induce the stress response. Day after day, this shapes patterns in our nervous system and alters cellular energy metabolism. So even though you MAY be “healing” or feeling better with fasting, the patterns within your nervous system and cell remain the same. This is why some “healthy" people can get sick.
🦋 Stress induced hormones weaken the adrenal glands and tank the thyroid. Fast if you want to but your biology does not lie. Take your temp and pulse, your biology will show you. -
🤯Stress hormones induced from fasting are immuno-suppressive. -
👇🏻Anytime catabolic hormones go up (adrenaline, cortisol, etc), anabolic hormones like testosterone, progesterone, etc go down. -
😱 Weight loss that is happening during fasting is self induced. Meaning, your are eating yourself in order to provide your body with energy that is not coming in = catabolism.
😃You cannot outsmart your biology
#fasting #fasted #intermittentfasting #realfoodgangstas #eastwesthealing
It’s been one heck of a journey but regardless of how long it took to get here, I’m happy with the changes I’ve made inside & out and love helping others achieve the same
Registration for November Coaching Spots is open & I have spots for those that are ready to look AND feel their best inside & out
It’s not just about what the scale says, it’s about how your clothes fit, how you feel mentally, how much energy you have, etc. Sure, seeing that number in the scale drop helps but in my opinion, it’s just the icing on the cake
I would love to help those that are ready to take control of their health, enjoy life without “dieting”, want to stop making excuses for why they can’t or don’t have time to make better choices & make themselves a PRIORITY
And yes you can still enjoy the holidays, parties, family dinners, cocktails, desserts, all of it. You just have to learn how to fit them into your macros & understand the ever so important 80/20 rule
So, are you ready? You will get access to my private online accountability group! You can be as active as you want to be in there & participate or simply take the resources I provide & learn from the sidelines
The program includes:
📌Meal plans (customizable)
📌Easy recipes 📌Snack ideas
📌30 superfood meals
📌1:1 coaching from me
📌Daily support & answers to ALL of your questions
So ya ready? We begin prep week THIS WEEK & officially begin day 1 next week! And we will work through Thanksgiving, enjoying food 🍗 but mot putting on the extra Lbs 👌🏼
Comment below 👇🏼 or send me a message 📥 & I’ll send ya details! Prices start as low as $34.99 for 6 weeks of coaching and training