Check out this amazing transformation from one of my 1:1 clients! Andrea has redefined hard work and consistency for me. Her commitment to her goals, yet, mindfulness to enjoy life one day at a time is inspiring and incredible. In the past two years, we've tackled multiple dieting and maintenance phases, and even a massing phase and she's gone from 146 --> 123 pounds. Way to go, Andrea!
Tomorrow this handsome guy turns 2 months old and I seriously don’t know where the time went ⏳ We are soaking in all the cuddles and newfound smiles.
He does NOT sleep through the night yet and does NOT like bottles 🙅🏻♀️🤣 but we are working on it, not stressing it, and reminding ourself that every child is different. (Adelaide started sleeping through the night at 8 weeks and never stopped.) We are thankful for you bubba. #realrawandradiant #2monthsold
✨ Listen to your own voice, your own soul, too many people listen to the noise of the world, instead of themselves ✨
🌟 I VALUE .... -
I now value my health over achieving a certain physique.
I now value practicing self-love, learning how to unconditionally love myself instead of only liking what I thought “others” wanted to see.
I now value working out because I want to for the way it makes me feel instead of just to look a certain way.
I now value showing my real parts instead of just my highlight reels.
I now value being open about mental health and body image issues instead of pretending I don't have them.
I now value eating to fuel my body and feeling good internally versus how it'll make me look on the outside.
I now value gratitude and spending time to be thankful for all that I have.
I now value meditation and being more present.
I now value loving myself because of who I am versus needing the validation from others to do so.
I now value becoming the best possible version of myself I can be, on the inside instead of just chasing the best possible physique.
I now value the real-me ... from the good days to the bad days. -
What do you value about yourself? ⬇️⬇️
This post makes me so nervous!! But I’ve been meaning to talk about this, as I want this account to be all about tips/techniques on how to better your life through nutrition/fitness. The first picture (okay, not the best picture, sorry! Don’t have many before pictures) was about two years ago. My boyfriend was diagnosed with a rare cancer, I was in the midst of school, working two jobs (one was an hour away from home & my bfs treatment was an hour the opposite way). Although I tried eating healthy, my 100% focus was on him. I wasn’t taking care of myself. My eating was off, I never had time to exercise, I was sleeping on a cot in the hospital room never getting quality sleep, I didn’t have ME time to breathe & do things I genuinely love, I didn’t feel like I had a personality anymore & in a sense, lost my identity.. it goes to show what chronic stress can do to ones body & mental state. Fast forward to the next picture, two years later. My boyfriend is 1 year cancer free & ive finally found balance. I fuel my body, exercise because I truly love it, focus on getting quality sleep, but most importantly I try & practice stress management techniques that work for me & HOLY SHIT it’s made the world of difference. My energy, my mental state, my general balance feels normal again (for the most part). I’ll still have my bad days, but I wanted to show everyone how quickly your body can take a turn for the worse when you don’t make time for yourself & make YOUR health top priority. How are we supposed to help/take care of others when we aren’t healthy ourselves? 💕
#transformation #fitspo #fitness #fitnessmotivation #health #healthy #healthylifestyle #paleo #healthyeating #transformationthursday #transformationtuesday #fit #fitgirls #fitnessgirl #cleaneating #tropeaka #intuitiveeating #workout #workouts
DB Rows a staple of back day 💪👌 #boom
Gaining attention and many claimed “benefits”, but is the hype real❓
Before we talk about the benefits, we must first understand why Alkalize Water is Alkaline...
There is a way we measure ALL liquids (lakes, rivers, rain, blood, stomach acid, etc) in the world🌎. This method is called pH (potential hydrogen). On a scale from 0 to 14, acid sits at the lower (0) end of the scale and alkaline at the higher (14), neutral (7) is right in the middle. That’s where water is/should be...
Blood should and likes to be 7.3/7.4. Now there are ways to get tested (blood or urine), but it is not necessary. The best way to test blood pH, is by evaluating how you feel. Do you feel like crap? Are you feeling negative? And slow?
Think of your blood like the oil in your car. When it’s dirty and thick, your car will not work at optimal performance. The EXACT same goes for your body...
Now back to alkaline water! Alkaline water is served at 8+pH, as oppose to normal water 7pH. 🔶The theory is, consuming alkaline water will alkalize your body and blood🔶 Whether if it’s true or false, the food and liquids you consume thereafter will bring it back to normal YOU...
If you consume a very acidic diet, chances are your blood will follow suit. Alkaline water is best consumed as a supplement. And ALL supplements are “supplementary to your diet”...
Every time I consume Alkaline water, I pee like a race horse🐎...TMI
I’m curious do you drink regular, tap, or alkaline water❓
#healthyeating #healthyfood #cleaneats #cleaneating #healthychoices #nutrition #healthyliving #fitfood #weightloss #healthylifestyle #instahealth #wholefoods #realfood #active #protein #eathealthy #glutenfree #lowcarb #ketogenic #keto #getfit #plantbased #alkaline #water
forgot to post but...first day back in my happy place and feeling so good😍, yesterday I had a very sweaty leg and glute session and boy let me tell u I am so sore!!! Workout below⬇️⬇️⬇️
🍑Single leg step ups 3x10 each leg
🍑Bulgarian split squats 3x10
🍑45 degree hypers 3x12
🍑Weighted lunges 3x10
🍑Weighted squats w curtesy 3x10 (I think that’s what they are called)
🍑Leg extensions 3x10
🍑hamstring curls 3x10
Crepes gluten free en @cheztitipty
costa del este. Llegué por casualidad y me encuentro un menú variado gluten free. Super ricos los crepes de pollo hechos con harina de yuca. El mesero muy conocedor de la enfermedad celiaca y corroboró que tanto la salsa como el aderezo fueran sin gluten. 🏅@ladysingluten #healthyeating
New Certified Organic Produce has just landed in store! Shop Organic today 🤗🌏❤️
trained my back, bi's & tri's today && it was such a good workout. during my workout i got so much extra motivation and just wanted to push myself extra hard. it got to the point where i actually forgot to take rest in between sets & take a sip of water😂😂 ALSO, i added more weight on literally almost all of my movements & i'm superr happpyy about that. it's so crazy to think that it was hard for me a couple of months ago to add the weight i was doing & now i'm doing more than that. adding more weights to my movements definitely made them more intense for me which is good because every set you do should be challenging!!! you should be pushing yourself hard for every rep!! &&& growing ur back will give ya the illusion of a smaller waist so DON'T skip upper body days ladies !!
Today’s lunch: Romaine lettuce, cucumbers, rice with chickpeas, and a little bit of beef. One of the most important things in nutrition is making sure that you’re eating a well balanced plate. You should aim to fill half your plate with fruits or vegetables, a little more than a quarter with grain products, and the rest with meat or a meat alternative.
Scrambled eggs with spinach, rye bread toast, and sliced apples. Perfect way to start the day!
Hope you guys all had a great weekend, I know I sure did! Look forward to my regular food posts starting back up again tomorrow. I posted my first photo exactly a week ago and am so thankful for all the love, I really hope you guys have been enjoying my photos💕
My favourite meal of the day, dessert (especially if it’s a raw vegan dessert!) If you love chocolate, this is the recipe for you. The ingredients are:
2 cups walnuts
1 cup raw cacao powder
1/4 cup hemp seeds
1/2 tsp sea salt
1 1/2 cups dates
1/4 cup chocolate chips (optional)
Mix all the ingredients in a food processor or blender, put it into a parchment paper lined pan, and allow it to set in the freezer and voila, you’ve got healthy brownies!
Did you know that Avocados are high in monounsaturated oleic acid? This is a "heart healthy" fatty acid that is believed to be one of the main reasons for the health benefits of olive oil. In fact, 77% of the calories in it are from fat.This is a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects. 🥑🥑🥑
It’s the concept of the “anabolic window”. Did you know that it’s best to consume protein 30-60 minutes after a workout? This is the period where your body starts repairing and building muscle. Make sure the protein that you need is there at the right time. After Exercise is the RIGHT TIME!