#nutritioncoach

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Back and Biceps today and some running intervals on the treadmill again. 🏃‍♀️ Starting to feel a little less ‘fluffy’.
It’s a work in progress ...

Back and Biceps today and some running intervals on the treadmill again. ‍♀️ Starting to feel a little less ‘fluffy’. It’s a work in progress ... - 0 seconds

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❤️ Surround yourself with others who are striving for the same goal. ❤️⁣
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Tag the people in your life who challenge you, encourage your ideas, support your ambitions, and bring out the best in you!

️ Surround yourself with others who are striving for the same goal. ️⁣ ⁣ Tag the people in your life who challenge you, encourage your ideas, support your ambitions, and bring out the best in you! - 0 seconds

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What can you really say about war?

It’s a bizarre concept and is something I’ll never fully wrap my head around. It causes a ripple effect which changes people’s lives and the lives of their families. Furthermore, serving in the Australian forces is a very specific lifestyle and requires a lot of time away from home. 
But wars do happen. People do serve, and we have to do our best to acknowledge people’s experiences, to hold space for healing and for listening, and to educate ourselves more and more.

Today I’m holding space for my Dad who served in the reserves for many years, for my Pa who served in WW1, and for Glen’s Pa who served in Vietnam. #lestweforget🌺

What can you really say about war? It’s a bizarre concept and is something I’ll never fully wrap my head around. It causes a ripple effect which changes people’s lives and the lives of their families. Furthermore, serving in the Australian forces is a very specific lifestyle and requires a lot of time away from home. But wars do happen. People do serve, and we have to do our best to acknowledge people’s experiences, to hold space for healing and for listening, and to educate ourselves more and more. Today I’m holding space for my Dad who served in the reserves for many years, for my Pa who served in WW1, and for Glen’s Pa who served in Vietnam. #lestweforget - 0 seconds

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A quick lunch or meal that required about 14 minutes to prepare - grass-fed beef is a healthier option since it provides a more anti-inflammatory fatty acid profile (than corn-raised cattle). #crossfitnutrition #nutritioncoach #odenton #fortmeade #severn #gambrills #glenburnie #pineyorchard  #macros @butcherbox #eatyourveggiesfirst #crossfithealth @crossfithealth

A quick lunch or meal that required about 14 minutes to prepare - grass-fed beef is a healthier option since it provides a more anti-inflammatory fatty acid profile (than corn-raised cattle). #crossfitnutrition #nutritioncoach #odenton #fortmeade #severn #gambrills #glenburnie #pineyorchard #macros @butcherbox #eatyourveggiesfirst #crossfithealth @crossfithealth - 0 seconds

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💥Unilateral Training 💥

How often are you working on one leg at a time? This should be a staple of anyone’s fitness. Think about your everyday life and how many times your in some type of split stance or your feet are staggered in some way. We are very rarely doing anything where our feet are directly underneath us in a square position. The point of functional fitness is to improve our own function, so get that unilateral work in your routine! -
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#functionalfitness #selfimprovement #simpleisSEXY

Unilateral Training How often are you working on one leg at a time? This should be a staple of anyone’s fitness. Think about your everyday life and how many times your in some type of split stance or your feet are staggered in some way. We are very rarely doing anything where our feet are directly underneath us in a square position. The point of functional fitness is to improve our own function, so get that unilateral work in your routine! - - - #functionalfitness #selfimprovement #simpleisSEXY - 0 seconds

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Seaweed contains an impressive amount of an important nutrient iodine. A recent study following more than 500 women trying to conceive found that, overall, those with moderate to severe iodine deficiency had 46% lower odds, per cycle, of becoming pregnant. Artisanal salts like Himalayan Salt and even Sea Salt have largely replaced regular iodized salt in many American homes, but unfortunately for most people, iodized salt is probably the easiest way to maintain sufficient iodine intake. Iodine essential for supporting thyroid health.
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Salmon + Veggie Nori Wraps .
Ingredients
3 nori sheets
1 can of safe catch wild salmon
1/3 red pepper sliced into thin strips
1/4 zucchini sliced into thin strips
1/4 cup cabbage
2 tbsp hummus 
1 tbsp coconut aminos + more for for dipping 
Directions
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1. Place nori sheet on a cutting board or other flat surface. .
2. In a small bowl, mixed the salmon with 2 tbsp of hummus and 1 tbsp of coconut aminos. Add 1/3 of the salmon to the right third of the nori sheet. Top with a few strips of pepper, zucchini .
3. Roll the nori sheets, and enjoy immediately with coconut amino dipping sauce. .
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 #foodie #feedfeed #food #yummy #recipes #foodstagram #foodpics #homemade #onthetable #recipeoftheday#nutrition #nutritioncoach #dietician #pregnancy #pregnancylife #delicious #pregnancydiet #prenatalnutrition #healthylifestyle #buzzfeast #dailyparenting #momlife #momcommunity #momtobe #maternity #cleaneating #nourishyourself #mindfulness #cooking #healthyeating

Seaweed contains an impressive amount of an important nutrient iodine. A recent study following more than 500 women trying to conceive found that, overall, those with moderate to severe iodine deficiency had 46% lower odds, per cycle, of becoming pregnant. Artisanal salts like Himalayan Salt and even Sea Salt have largely replaced regular iodized salt in many American homes, but unfortunately for most people, iodized salt is probably the easiest way to maintain sufficient iodine intake. Iodine essential for supporting thyroid health. . Salmon + Veggie Nori Wraps . Ingredients 3 nori sheets 1 can of safe catch wild salmon 1/3 red pepper sliced into thin strips 1/4 zucchini sliced into thin strips 1/4 cup cabbage 2 tbsp hummus 1 tbsp coconut aminos + more for for dipping Directions . 1. Place nori sheet on a cutting board or other flat surface. . 2. In a small bowl, mixed the salmon with 2 tbsp of hummus and 1 tbsp of coconut aminos. Add 1/3 of the salmon to the right third of the nori sheet. Top with a few strips of pepper, zucchini . 3. Roll the nori sheets, and enjoy immediately with coconut amino dipping sauce. . . . . . #foodie #feedfeed #food #yummy #recipes #foodstagram #foodpics #homemade #onthetable #recipeoftheday #nutrition #nutritioncoach #dietician #pregnancy #pregnancylife #delicious #pregnancydiet #prenatalnutrition #healthylifestyle #buzzfeast #dailyparenting #momlife #momcommunity #momtobe #maternity #cleaneating #nourishyourself #mindfulness #cooking #healthyeating - 3 seconds ago

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For #WellnessWednesday, here's a #HealthTip : Stay away from all artificial sweeteners like sucralose and aspartame. They're poison to your body. You really would be better off just drinking non-dairy sodas and drinks (but not by much). High-fructose corn syrup is a no-no also. Stevia is fine though. Make sure you read the ingredients, even on your protein powder and health supplements. Many of also use these harmful artificial sweeteners. .
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#fitnesslife #fitandhealthy #fitmomsofig #igfitness #instafitness #naturalathlete #fitnesscoach #fitnessplan #healthyeating #healthyliving #nutritioncoach #nutritionplan #nutritionist #naturalfitness

For #WellnessWednesday , here's a #HealthTip : Stay away from all artificial sweeteners like sucralose and aspartame. They're poison to your body. You really would be better off just drinking non-dairy sodas and drinks (but not by much). High-fructose corn syrup is a no-no also. Stevia is fine though. Make sure you read the ingredients, even on your protein powder and health supplements. Many of also use these harmful artificial sweeteners. . . #fitnesslife #fitandhealthy #fitmomsofig #igfitness #instafitness #naturalathlete #fitnesscoach #fitnessplan #healthyeating #healthyliving #nutritioncoach #nutritionplan #nutritionist #naturalfitness - 16 seconds ago

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Nothing will work unless you do. Follow @swedishalex. We love seeing trainers pursue their passion.

Nothing will work unless you do. Follow @swedishalex. We love seeing trainers pursue their passion. - 2 minutes ago

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🙏🏻Lest We Forget 🙏🏻 Today April 25th is ANZAC day where we take time to remember and show eternal gratitude those who have fought for our freedom in wars and conflicts both past and present.

In honour of today I’ve made traditional ANZAC biscuits with a hint of extra protein! 💥Recipe: 
1.5 cup wholemeal flour 
1.5 cups rolled oats 
1 scoop @greenteax50 protein powder 
1/2 teaspoon bicarbonate soda 
1/2 cup butter meted 
1/4 cup boiling water 
3-4 tablespoon honey 💥Method:
Preheat the oven to 150C
In a large bowl mix together all dry ingredients. In a seperate (heat-proof) bowl, combine the water, honey and bicarbonate soda. Stir until the mix starts to foam. 
Combine the wet and dry ingredients and add any remaining ingredients. 
Using a tablespoon, get a spoonful of biscuit mixture into your hand, roll into a ball and press down onto a lined baking tray. Repeat this step until you have used all the biscuit mixture. 
Bake in the oven for 12-15 minutes or until golden brown || #alessandranutrition #x50greentea #greentea #food #healthyfood #anzac  #gym #recipes #protein #nutrition #nutritioncoach #mindfuleating #x50 #teamx50 #livelifebetter #anzacbiscuits

🏻Lest We Forget 🏻 Today April 25th is ANZAC day where we take time to remember and show eternal gratitude those who have fought for our freedom in wars and conflicts both past and present. In honour of today I’ve made traditional ANZAC biscuits with a hint of extra protein! Recipe: 1.5 cup wholemeal flour 1.5 cups rolled oats 1 scoop @greenteax50 protein powder 1/2 teaspoon bicarbonate soda 1/2 cup butter meted 1/4 cup boiling water 3-4 tablespoon honey Method: Preheat the oven to 150C In a large bowl mix together all dry ingredients. In a seperate (heat-proof) bowl, combine the water, honey and bicarbonate soda. Stir until the mix starts to foam. Combine the wet and dry ingredients and add any remaining ingredients. Using a tablespoon, get a spoonful of biscuit mixture into your hand, roll into a ball and press down onto a lined baking tray. Repeat this step until you have used all the biscuit mixture. Bake in the oven for 12-15 minutes or until golden brown || #alessandranutrition #x50greentea #greentea #food #healthyfood #anzac #gym #recipes #protein #nutrition #nutritioncoach #mindfuleating #x50 #teamx50 #livelifebetter #anzacbiscuits - 5 minutes ago

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Recently I ran a closed challenge with my amazing members, to help them maintain their focus in the lead up to Easter.

And the winner is!
Rebecca Miller

Well done and congratulations Bec.

Always listening, learning and putting advice into practice promptly which clearly shows.

At the start of this challenge I did not even consider that Bec could actually win, as she was starting from such a fit and healthy base.

But throughout the 8 weeks Bec did not miss a training session either with or without me, and also stepped up cardiovascular training .

To truly understand what Bec has achieved in this 8 weeks, I need to quickly explain in short how the human body works.

The human body burns fat much easier/faster then it can grow/build muscle. It is almost unlimited to the amount of body fat we can burn in a week. 
The next part you need to understand is how fast the human body can grow/build muscle.
Fact is it’s a long slow process, we can only increase muscle mass at a rate of 100-200g per week, and this is if we are doing everything right.
Training hard with intensity, giving our muscles the right amount of time for recovery, eating correctly, getting enough sleep etc.. we must do so much to achieve what seems like such small gains.
But I can tell it is all worth it for both our internal health and physical appearance.

So what did Bec achieve...
Bec reduced her waist and hips by 2cm, legs by 1.5cm maintain her arm measurements all while increasing her body weight by 1.1kg.

This is truly amazing.

And if I know Bec I think this will only have her strive to do even better.

Great work keep the momentum going.
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#challenge #winner #challengewinner #committment #deciated #health #fitness #fitgirl #goals #inspiration .
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#innerouthealthfitness #personaltrainer #pt #nutritioncoach #weightmanagementspecialist #lifestylecoach .

Recently I ran a closed challenge with my amazing members, to help them maintain their focus in the lead up to Easter. And the winner is! Rebecca Miller Well done and congratulations Bec. Always listening, learning and putting advice into practice promptly which clearly shows. At the start of this challenge I did not even consider that Bec could actually win, as she was starting from such a fit and healthy base. But throughout the 8 weeks Bec did not miss a training session either with or without me, and also stepped up cardiovascular training . To truly understand what Bec has achieved in this 8 weeks, I need to quickly explain in short how the human body works. The human body burns fat much easier/faster then it can grow/build muscle. It is almost unlimited to the amount of body fat we can burn in a week. The next part you need to understand is how fast the human body can grow/build muscle. Fact is it’s a long slow process, we can only increase muscle mass at a rate of 100-200g per week, and this is if we are doing everything right. Training hard with intensity, giving our muscles the right amount of time for recovery, eating correctly, getting enough sleep etc.. we must do so much to achieve what seems like such small gains. But I can tell it is all worth it for both our internal health and physical appearance. So what did Bec achieve... Bec reduced her waist and hips by 2cm, legs by 1.5cm maintain her arm measurements all while increasing her body weight by 1.1kg. This is truly amazing. And if I know Bec I think this will only have her strive to do even better. Great work keep the momentum going. . #challenge #winner #challengewinner #committment #deciated #health #fitness #fitgirl #goals #inspiration . . #innerouthealthfitness #personaltrainer #pt #nutritioncoach #weightmanagementspecialist #lifestylecoach . - 6 minutes ago

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These amazing ladies still feeling fierce after that intense strength session 💪🏽🔥
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So proud of all of you for giving your best in each class 😊
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If you’re ready to take that next step, check out how ReShape can help you by clicking the link in the bio.

These amazing ladies still feeling fierce after that intense strength session 🏽 . So proud of all of you for giving your best in each class . If you’re ready to take that next step, check out how ReShape can help you by clicking the link in the bio. - 7 minutes ago

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🔥THE REASONS WHY YOU AREN’T MAKING GAINS🔥
Read for details below! 👇👇
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TAG A FRIEND WHO NEEDS SOME HELP! 💪🏼
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✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING via DM!
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Many people new to lifting who are uncertain of how to properly gain muscle might get the feeling that they’re not making any progress at all, neither in looks or in the amount you lift at the gym. If you’re going through the same thing, than this is for you. 👊
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If you feel as if you are not making any progress, one of the 6 above mentioned reasons will be one of the reason’s why. 
What many people do not know who are new to lifting is that nutrition is more important than the actual lifting itself if you want to gain muscle. You are only able to gain muscle, once your diet is appropriate to do so. If you’re not eating correctly, you can forget most of the hard work in the gym, because you still won’t be able to gain muscle. So make sure you have the nutrition side of the diet properly set up. 
Also make sure you get enough sleep, at least 7 hours a day. The more you sleep, the more time for recovery, meaning you’re maximising gains!
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Find your reason why, make changes in you regimen, and get back on the gains train!💪🏼
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For any questions related to Healthy Nutrition and Dieting, please DM us 📚🤓

THE REASONS WHY YOU AREN’T MAKING GAINS Read for details below! -⠀ TAG A FRIEND WHO NEEDS SOME HELP! 🏼 ———————— Follow @the.perfectdiet for certified diet info! We help YOU reach your fitness goals with proven content on dieting and nutrition ️You can ask us ANYTHING via DM! ———————— Many people new to lifting who are uncertain of how to properly gain muscle might get the feeling that they’re not making any progress at all, neither in looks or in the amount you lift at the gym. If you’re going through the same thing, than this is for you. - If you feel as if you are not making any progress, one of the 6 above mentioned reasons will be one of the reason’s why. What many people do not know who are new to lifting is that nutrition is more important than the actual lifting itself if you want to gain muscle. You are only able to gain muscle, once your diet is appropriate to do so. If you’re not eating correctly, you can forget most of the hard work in the gym, because you still won’t be able to gain muscle. So make sure you have the nutrition side of the diet properly set up. Also make sure you get enough sleep, at least 7 hours a day. The more you sleep, the more time for recovery, meaning you’re maximising gains! - Find your reason why, make changes in you regimen, and get back on the gains train!🏼 ——————— For any questions related to Healthy Nutrition and Dieting, please DM us 🤓 - 8 minutes ago

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4️⃣things I wish I knew when I started my online nutrition coaching business.
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1️⃣Facebook ads are a waste of time and money. I was trying to buy customers on Facebook but I failed to realize one very powerful concept - people will only buy from someone they KNOW, LOVE, and TRUST.
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2️⃣Giving away ONLY free information isn’t helping anyone get to their goals. People weren’t lacking information. They were lacking application & accountability. I realized I had to sell them, to serve them.
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3️⃣Slow growth is good growth. I wanted 100 clients, the biggest stages to speak on, and I wanted it all in my first month of being a business owner. But I wasn’t ready for it. And if I would of got it when I wanted it (instead of when I was ready) I wouldn’t have been able to sustain it. I had to grow at the rate I could handle, which was often slower than I wished for.
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And what’s number 4️⃣? DM me to find out 😉👊
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What’s one lesson you wish you could tell yourself three years ago?👇 ⠀

4️⃣things I wish I knew when I started my online nutrition coaching business. ⠀ 1️⃣Facebook ads are a waste of time and money. I was trying to buy customers on Facebook but I failed to realize one very powerful concept - people will only buy from someone they KNOW, LOVE, and TRUST. ⠀ 2️⃣Giving away ONLY free information isn’t helping anyone get to their goals. People weren’t lacking information. They were lacking application & accountability. I realized I had to sell them, to serve them. ⠀ 3️⃣Slow growth is good growth. I wanted 100 clients, the biggest stages to speak on, and I wanted it all in my first month of being a business owner. But I wasn’t ready for it. And if I would of got it when I wanted it (instead of when I was ready) I wouldn’t have been able to sustain it. I had to grow at the rate I could handle, which was often slower than I wished for. ⠀ And what’s number 4️⃣? DM me to find out ⠀ What’s one lesson you wish you could tell yourself three years ago? ⠀ - 9 minutes ago

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S T O P 🖐🏻🛑🖐🏻 telling yourself that it is TOO LATE. Too late in the day. Too late in the month. Too late in the year. To do the things you set out to do. Yeah - - - remember those?!?..
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What happened? Did you realize you are going to have to get uncomfortable? Did you realize it’s gonna get hard? Did you realize you’re gonna hafta change cuz as the saying goes Nothing Changes if NOTHING CHANGES..
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Lemme be Captain Obvious here and remind you IT IS NOT TOO LATE. God blessed you with the gift of today. How you spend it is your gift to Him..
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Yes, It will require you to become uncomfortable {temporarily.}..
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Yes, It will require you to do hard things {again, that will seemingly get easier as you get stronger.}..
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Yes, It will require change and force you to say No to some things so that you can then say Yes for better things to come into your life..
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It is not too late to do the things, to make the changes, to become the person you set out to become. The only thing getting older than you right now is the excuses you keep settling for and trying to tell yourself..
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I’m here when you’re ready. We do it together. The hard. The uncomfortable. The struggle. The change. I’m here to help when you are ready to say Yes..
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#coachj7275 #loveyourselftoliveahealthylifestyle #nutritioncoach #imheretohelp #itstotallypossible #yesyoucan #whatareyoutellingyourself #itsnottoolate #youhavetodoitforyou #nooneelsecan #changefromwithin #beingscaredisonething #lettingitstopyouisanother #transformyourlife #foodmatters #fuelyourlife

S T O P 🖐🏻🛑🖐🏻 telling yourself that it is TOO LATE. Too late in the day. Too late in the month. Too late in the year. To do the things you set out to do. Yeah - - - remember those?!?.. . What happened? Did you realize you are going to have to get uncomfortable? Did you realize it’s gonna get hard? Did you realize you’re gonna hafta change cuz as the saying goes Nothing Changes if NOTHING CHANGES.. . Lemme be Captain Obvious here and remind you IT IS NOT TOO LATE. God blessed you with the gift of today. How you spend it is your gift to Him.. . Yes, It will require you to become uncomfortable {temporarily.}.. . Yes, It will require you to do hard things {again, that will seemingly get easier as you get stronger.}.. . Yes, It will require change and force you to say No to some things so that you can then say Yes for better things to come into your life.. . It is not too late to do the things, to make the changes, to become the person you set out to become. The only thing getting older than you right now is the excuses you keep settling for and trying to tell yourself.. . I’m here when you’re ready. We do it together. The hard. The uncomfortable. The struggle. The change. I’m here to help when you are ready to say Yes.. — — — — — #coachj7275 #loveyourselftoliveahealthylifestyle #nutritioncoach #imheretohelp #itstotallypossible #yesyoucan #whatareyoutellingyourself #itsnottoolate #youhavetodoitforyou #nooneelsecan #changefromwithin #beingscaredisonething #lettingitstopyouisanother #transformyourlife #foodmatters #fuelyourlife - 9 minutes ago

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In the carb/protein/fat battles, fiber is the forgotten macronutrient. But ensuring you get enough fiber is difficult.
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Recommendations for fiber intake are based on calorie I take, but that can vary day to day. And you may not want to count your fiber grams throughout the day.  That’s why I developed the TRACk™️ Method to help!
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Read more about this Method as well as other Principles of Healthy Nutrition through the link in my bio!

In the carb/protein/fat battles, fiber is the forgotten macronutrient. But ensuring you get enough fiber is difficult. . Recommendations for fiber intake are based on calorie I take, but that can vary day to day. And you may not want to count your fiber grams throughout the day. That’s why I developed the TRACk️ Method to help! . Read more about this Method as well as other Principles of Healthy Nutrition through the link in my bio! - 11 minutes ago

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Consistent action will bring results.

#results #fitnessforlife #levelmethod #fitnessmap #movebetter #tomballtx #springtx #nutritioncoach #fitnessforeveryone #strong #livelonger #healthylifestyle

Consistent action will bring results. #results #fitnessforlife #levelmethod #fitnessmap #movebetter #tomballtx #springtx #nutritioncoach #fitnessforeveryone #strong #livelonger #healthylifestyle - 13 minutes ago

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Can it be?? #coffee_inst #coffeeart #coffeequotes #nutrition #nutritionist #nutritioncoach #coffeemaker #coffee_time #coffeeart

Can it be?? #coffee_inst #coffeeart #coffeequotes #nutrition #nutritionist #nutritioncoach #coffeemaker #coffee_time #coffeeart - 17 minutes ago

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No need to diet...Quick awesome meal thrown together in minutes. Ground Turkey, red bell pepper, Irsh cheddar cheese, red onion cooked in Balsamic vinaigrette. The "bun" is a cauliflower pizza.  As always 1) convenient  2) nutritious  3) TASTY!! With a little creativity you can too! #nutritioncoach #healthyfood #bodyfat #30daycoachingprogramme #transformations #diettomorrow #musclefood #tastyfood #groundturkeyrecipes

No need to diet...Quick awesome meal thrown together in minutes. Ground Turkey, red bell pepper, Irsh cheddar cheese, red onion cooked in Balsamic vinaigrette. The "bun" is a cauliflower pizza. As always 1) convenient 2) nutritious 3) TASTY!! With a little creativity you can too! #nutritioncoach #healthyfood #bodyfat #30daycoachingprogramme #transformations #diettomorrow #musclefood #tastyfood #groundturkeyrecipes - 17 minutes ago

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What stories are you telling yourself daily?
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Do you have big dreams but get discouraged thinking about where to start?
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Is self doubt getting in the way of a bigger, badder you?
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STOP sabotaging your progress!
It's TIME to change your story!!
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Believe in yourself 
Trust Yourself 
Love yourself .
Change is uncomfortable BUT necessary.
It's time to put your old thoughts aside and start creating a new you! .
Who do you want to become?

What stories are you telling yourself daily? . . . Do you have big dreams but get discouraged thinking about where to start? . . Is self doubt getting in the way of a bigger, badder you? . STOP sabotaging your progress! It's TIME to change your story!! . . Believe in yourself Trust Yourself Love yourself . Change is uncomfortable BUT necessary. It's time to put your old thoughts aside and start creating a new you! . Who do you want to become? - 22 minutes ago

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“You have an aura about you.”
A little girl was playing, floating in the springs.
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Absolutely adorable, I said hi and a few words as she played, she kept smiling at me.
Her father asked if I’d take a photo of them. I could tell he appreciated it. Capturing a memory with his daughter. We joked around a little more.
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I get all situated to take my pic by this tree and out of the blue she goes “your trespassing” we all died laughing, like did she just say that? 😂 . (I think there was a sign off the sand bank) I threw my hands up 🤷‍♀️ looked at her like “Oops, Shhh...” 🤫 lol
She giggled. I said “you are totally right.” She smiled.
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As we paddled away in our kayaks, through the springs valley, I hear “Bye Katelynn!” I turn and she’s floating towards me with the biggest smile.
She remembered my name, MY HEART 💕
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Moments like that, connections like that, small but so impactful.
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I was told “ It’s your positive, bright, compassionate, energetic vibe, your kind nature. You acknowledged, smiled at her, and maybe said 3 sentences and that little girl loved you.” I say it all the time live by LOVE.
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Be kind, be caring, be thoughtful, but most importantly be you! You know who you are! You know your character and what’s true! Never let someone tell you otherwise and dull that! You are better than that!
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“You are allowed to go through a tough time and it doesn’t mean your any less this person right here! Today! Smiling bubbly and fun!”
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I said I know, this is me, this is who I am, and having sometime to heal has made all the difference.

“You have an aura about you.” A little girl was playing, floating in the springs. ~ Absolutely adorable, I said hi and a few words as she played, she kept smiling at me. Her father asked if I’d take a photo of them. I could tell he appreciated it. Capturing a memory with his daughter. We joked around a little more. ~ I get all situated to take my pic by this tree and out of the blue she goes “your trespassing” we all died laughing, like did she just say that? . (I think there was a sign off the sand bank) I threw my hands up 🤷‍♀️ looked at her like “Oops, Shhh...” 🤫 lol She giggled. I said “you are totally right.” She smiled. ~ As we paddled away in our kayaks, through the springs valley, I hear “Bye Katelynn!” I turn and she’s floating towards me with the biggest smile. She remembered my name, MY HEART ~ Moments like that, connections like that, small but so impactful. ~ I was told “ It’s your positive, bright, compassionate, energetic vibe, your kind nature. You acknowledged, smiled at her, and maybe said 3 sentences and that little girl loved you.” I say it all the time live by LOVE. ~ Be kind, be caring, be thoughtful, but most importantly be you! You know who you are! You know your character and what’s true! Never let someone tell you otherwise and dull that! You are better than that! ~ “You are allowed to go through a tough time and it doesn’t mean your any less this person right here! Today! Smiling bubbly and fun!” ~ I said I know, this is me, this is who I am, and having sometime to heal has made all the difference. - 22 minutes ago

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DEADLIFTS...
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We all know I LOVE my deadlifts but since I did my back I haven’t done any but today I felt it was time to get back into it😜💪🏼
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Now I know my form is a bit off but here’s my heaviest lifts from this morning...not a PB but I’m still pretty happy I got them up!
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150kg x 1
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140kg x 2
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#fitness #workhard #consistency #instafit #fitnessmotivation #deadlift #strongwomen #bodybuilding #strengthandconditioning #personaltrainer #onlinecoach #nutrition #nutritioncoach

DEADLIFTS... . We all know I LOVE my deadlifts but since I did my back I haven’t done any but today I felt it was time to get back into it🏼 . Now I know my form is a bit off but here’s my heaviest lifts from this morning...not a PB but I’m still pretty happy I got them up! . 150kg x 1 . 140kg x 2 . . #fitness #workhard #consistency #instafit #fitnessmotivation #deadlift #strongwomen #bodybuilding #strengthandconditioning #personaltrainer #onlinecoach #nutrition #nutritioncoach - 22 minutes ago

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24 Avril 2019... officiellement 4 ans avec Herbalife aujourd'hui ✨.
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Être entrepreneure, esce que c'est facile tous les jours... NON, mais esce que ça en vaut la peine, OUI !!!!!.
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Voici quelques uns de mes conseils si tu veux la vie que tu désires réellement au fond de toi✨.
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1. ABANDONNES JAMAIS TES RÊVES #dontquit
2. Ai une VISION clair d'où tu t'en vas
3. Fais des erreurs mais APPRENDS
4.Tombes mais RELÈVE TOI
5. Entoures toi SEULEMENT de gens inspirants et positifs
6. Sois en ACTION... attends pas que les choses arrivent d'elles-mêmes.
7. N'écoutes pas les commentaires négatifs...seigneur on y passerait toute une vie.
8. Sois "HUNGRY" d'en apprendre toujours plus
9. DÉVELOPPEMENT PERSONNEL et encore du developpement personnel.. devient la meilleure version de toi même.
10. ...10ime et non le moindre.. AI DU GROS FUN et ai la PASSION pour ce que tu fais...🖤.
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Esce la de nouveaux conseils que tu n'avais jamais entendu ? Probablement pas.. mais la différence entre ceux qui réussissent et ceux qui échou, c'est le fait de les APPLIQUER !!.
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4 ans d'apprentissages, de victoires et de défaites, de sacrifices, de plaisir, de travail sur soi...et beaucoup d'autres à venir ✨
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#bossbabe
#entrepreneur
#success
#championmindset
#wellnesscoach
#nutritioncoach
#dreambig
#instapic
#photoshoot
#redcarpet
#blackdress
#smile

24 Avril 2019... officiellement 4 ans avec Herbalife aujourd'hui . . Être entrepreneure, esce que c'est facile tous les jours... NON, mais esce que ça en vaut la peine, OUI !!!!!. . Voici quelques uns de mes conseils si tu veux la vie que tu désires réellement au fond de toi. . 1. ABANDONNES JAMAIS TES RÊVES #dontquit 2. Ai une VISION clair d'où tu t'en vas 3. Fais des erreurs mais APPRENDS 4.Tombes mais RELÈVE TOI 5. Entoures toi SEULEMENT de gens inspirants et positifs 6. Sois en ACTION... attends pas que les choses arrivent d'elles-mêmes. 7. N'écoutes pas les commentaires négatifs...seigneur on y passerait toute une vie. 8. Sois "HUNGRY" d'en apprendre toujours plus 9. DÉVELOPPEMENT PERSONNEL et encore du developpement personnel.. devient la meilleure version de toi même. 10. ...10ime et non le moindre.. AI DU GROS FUN et ai la PASSION pour ce que tu fais...🖤. . Esce la de nouveaux conseils que tu n'avais jamais entendu ? Probablement pas.. mais la différence entre ceux qui réussissent et ceux qui échou, c'est le fait de les APPLIQUER !!. . 4 ans d'apprentissages, de victoires et de défaites, de sacrifices, de plaisir, de travail sur soi...et beaucoup d'autres à venir . . . . . . . . . . . . . . . . . . . . #bossbabe #entrepreneur #success #championmindset #wellnesscoach #nutritioncoach #dreambig #instapic #photoshoot #redcarpet #blackdress #smile - 25 minutes ago

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⁉️⁉️How a Personal Trainer and Nutrition Coach in a Private Gym Environment Can Help You⁉️⁉️
☑️Workouts customized to your current fitness levels.
☑️Constant variety in your personal training sessions so you never get bored.
☑️Private 1-on-1 gym so that you are the focus and no one else.
☑️Workouts that will help you build strength, improve flexibility and burn unwanted fat.
☑️Nutrition program written and backed By a Registered Dietitian.
☑️Receive a customized nutrition plan made just for you.
☑️Receive tons of healthy recipes and meal ideas.
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Check out what Linda has to say!
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. #healthandfitness #signumcrossfit #functionalfitness #harfordcountymd #fallstonmd #twobrainboxes #crossfit #belairmd #foresthillmd #personaltrainer #nutritioncoach #exercise #baltimoremd #healthybaltimore #fitspo  #baltimore #harfordcounty #crossfitmasters #fatloss

️How a Personal Trainer and Nutrition Coach in a Private Gym Environment Can Help You️Workouts customized to your current fitness levels. ️Constant variety in your personal training sessions so you never get bored. ️Private 1-on-1 gym so that you are the focus and no one else. ️Workouts that will help you build strength, improve flexibility and burn unwanted fat. ️Nutrition program written and backed By a Registered Dietitian. ️Receive a customized nutrition plan made just for you. ️Receive tons of healthy recipes and meal ideas. . Check out what Linda has to say! . . . . #healthandfitness #signumcrossfit #functionalfitness #harfordcountymd #fallstonmd #twobrainboxes #crossfit #belairmd #foresthillmd #personaltrainer #nutritioncoach #exercise #baltimoremd #healthybaltimore #fitspo #baltimore #harfordcounty #crossfitmasters #fatloss - 25 minutes ago

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Training is turning into a everyday thing as anw 11 inches closer.  Started working with @gut_uppercut as my nutritionist, so that she can help get my body at top notch!  Go check her out!  #americanninjawarrior #nutrition #ninjatraining #anw11 #fitlifestyle #instafit #fitfam #nutritioncoach

Training is turning into a everyday thing as anw 11 inches closer. Started working with @gut_uppercut as my nutritionist, so that she can help get my body at top notch! Go check her out! #americanninjawarrior #nutrition #ninjatraining #anw11 #fitlifestyle #instafit #fitfam #nutritioncoach - 26 minutes ago

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Wellness: Life is too short to allow ourselves to be held back by fear. Being unwilling to own your fears and not be vulnerable will only keep you stuck, in-turn you will end up living out the very thing you fear happening. ❤️

Wellness: Life is too short to allow ourselves to be held back by fear. Being unwilling to own your fears and not be vulnerable will only keep you stuck, in-turn you will end up living out the very thing you fear happening. ️ - 26 minutes ago

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A breath of fresh air is a great thing to take and an even better thing to be.☀️🌳
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#PhoenixTransform #timetorise #getoutside #greatoutdoors #teachemyoung #mothernature #naturelover #takeahike #takeawalk #forestbathing #natureheals #natureismedicine #lifestyleismedicine #playoutside #health #wellness #nutrition #fitness #mindbodyspirit #holistichealth #holistichealing #healthcoach #nutritioncoach #earthday #unplugfromthedramarechargewiththemama

A breath of fresh air is a great thing to take and an even better thing to be.️🌳 • #PhoenixTransform #timetorise #getoutside #greatoutdoors #teachemyoung #mothernature #naturelover #takeahike #takeawalk #forestbathing #natureheals #natureismedicine #lifestyleismedicine #playoutside #health #wellness #nutrition #fitness #mindbodyspirit #holistichealth #holistichealing #healthcoach #nutritioncoach #earthday #unplugfromthedramarechargewiththemama - 26 minutes ago

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Yall when I tell you this shit bang omg 😮 #sunwarrior #postworkoutmeal #healthiswealth #fitness #fitnessmotivation #nasmcpt #nutritioncoach #nutrionspecialist #abs #abday #legday #bootyday

Yall when I tell you this shit bang omg 😮 #sunwarrior #postworkoutmeal #healthiswealth #fitness #fitnessmotivation #nasmcpt #nutritioncoach #nutrionspecialist #abs #abday #legday #bootyday - 27 minutes ago

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➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
What’s your fav meal of the day ❓❓❓❓
🤩🤩🤩💯💯💯
My girl @laurenjanebuchanan with some breaks inspo...💕💕
Simple and easy meal for her...
🔸GF weetbix...
🔸 @pranaon protein powder.....
🔸almond milk......
🔸blueberries...
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Calories: 409 ✅ P:38g C:50g F:6g
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#nutrition #nutritioncoach #food #foodstagram #instafood #fitnessinfluencer #influencer #perthfitfam #perthfit #onlinecoach #perthpersonaltrainer #diet #fatloss #fatlosscoach #weightloss #personaltrainer #health #fitlife #lifestyle #fitnessblogger #perthinfluencer #fitfam #fitstgram #macros #iifym #calories #heath #healthyrecipes #healthyfood #food #breakfast

What’s your fav meal of the day 🤩🤩🤩 My girl @laurenjanebuchanan with some breaks inspo... Simple and easy meal for her... GF weetbix... @pranaon protein powder..... almond milk...... blueberries... . Calories: 409 P:38g C:50g F:6g . . . . . . #nutrition #nutritioncoach #food #foodstagram #instafood #fitnessinfluencer #influencer #perthfitfam #perthfit #onlinecoach #perthpersonaltrainer #diet #fatloss #fatlosscoach #weightloss #personaltrainer #health #fitlife #lifestyle #fitnessblogger #perthinfluencer #fitfam #fitstgram #macros #iifym #calories #heath #healthyrecipes #healthyfood #food #breakfast - 29 minutes ago

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Let’s talk portion sizes real quick. 
Now if you aren’t trying to lose weight or improve your body composition and you can simply maintain your current weight by eating healthfully and not tracking in any way, this post doesn’t apply to you.
⚫️⚫️⚫️
However, for those with weight or body composition goals this is SUPER important. ⚫️⚫️⚫️
Here I have two photos of avocado.
At first glance, not a ton of difference. But if you look at the food scale, you’ll see that the second photo is double the amount of the first. 
1 oz of avocado is almost 70 calories. That means nearly 140 calories for the avocado in the second photo. 🥑🥑🥑
Now, I’m not saying there’s anything wrong with having that much avocado. Clearly, I love them, and they are amazingly nutritious. 
BUT, if you are trying to lose weight or reach a certain body comp goal, it’s easy to see why small difference like this are a big deal. ⚫️⚫️⚫️
If you are tracking your daily calories, but aren’t really measuring, it would be easy to add a little here and a little there and end up getting well over your target. Especially with items that are concentrated sources of fat (nuts, avocados, oils, etc) fat= 9 calories/gram protein & fat = 4 calories per gram
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Think about it 🤔 an extra oz of avocado on your salad, an extra tablespoon of olive oil drizzled on your veggies, an extra tablespoon of peanut butter you dipped your apple in...and there you’ve got nearly 300 calories added to your day, all unaccounted for. 
This post isn’t to shame anyone for portion sizes—eat what your body needs! 
This is just a friendly reminder to be aware of what you are taking in when you are trying to meet specific goals. 🥑🥑🥑
Also, don’t worry. This beautifully ripe avo did not go to waste! ➡️ swipe to see what I made from it! A few servings worth of sauce for some edamame noodles. Sauce ingredients: 1/2 a large avocado, 1/2 a zucchini, 3 tbsp sriracha, a sprinkle of sage, and a tablespoon of ACV.

Let’s talk portion sizes real quick. Now if you aren’t trying to lose weight or improve your body composition and you can simply maintain your current weight by eating healthfully and not tracking in any way, this post doesn’t apply to you. ️ However, for those with weight or body composition goals this is SUPER important. ️ Here I have two photos of avocado. At first glance, not a ton of difference. But if you look at the food scale, you’ll see that the second photo is double the amount of the first. 1 oz of avocado is almost 70 calories. That means nearly 140 calories for the avocado in the second photo. 🥑🥑🥑 Now, I’m not saying there’s anything wrong with having that much avocado. Clearly, I love them, and they are amazingly nutritious. BUT, if you are trying to lose weight or reach a certain body comp goal, it’s easy to see why small difference like this are a big deal. ️ If you are tracking your daily calories, but aren’t really measuring, it would be easy to add a little here and a little there and end up getting well over your target. Especially with items that are concentrated sources of fat (nuts, avocados, oils, etc) fat= 9 calories/gram protein & fat = 4 calories per gram ️ Think about it 🤔 an extra oz of avocado on your salad, an extra tablespoon of olive oil drizzled on your veggies, an extra tablespoon of peanut butter you dipped your apple in...and there you’ve got nearly 300 calories added to your day, all unaccounted for. This post isn’t to shame anyone for portion sizes—eat what your body needs! This is just a friendly reminder to be aware of what you are taking in when you are trying to meet specific goals. 🥑🥑🥑 Also, don’t worry. This beautifully ripe avo did not go to waste! ️ swipe to see what I made from it! A few servings worth of sauce for some edamame noodles. Sauce ingredients: 1/2 a large avocado, 1/2 a zucchini, 3 tbsp sriracha, a sprinkle of sage, and a tablespoon of ACV. - 29 minutes ago

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Thanks to @heartofthecity for the opportunity to speak tonight! Fueling #athletic performance in this #soccer crowd!
#getyournutritiongameon
#nutritionforyouth #nevertooearlytolearngoodhabits #keepinflammationatbay
#wellness #healthylifestyle 
#nutritioncoach
#liveyourbest365

Thanks to @heartofthecity for the opportunity to speak tonight! Fueling #athletic performance in this #soccer crowd! #getyournutritiongameon #nutritionforyouth #nevertooearlytolearngoodhabits #keepinflammationatbay #wellness #healthylifestyle #nutritioncoach #liveyourbest365 - 30 minutes ago

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Today dinner ( My shredding meals)
Lean Ground chicken sauté with veggies, onions, peppers, garlic,basil , & (special spicy)
🔥🔥🔥
Served with a side of (1) yams 🍠 🔺🔺🔺🔺
🎥(Legallyroyal) Follow my YouTube for more meal ideas
#personaltrainer #nutritioncoach #nutritionist #dinner #weightloss #fitness #mealplanning #mealprep #foodporn

Today dinner ( My shredding meals) Lean Ground chicken sauté with veggies, onions, peppers, garlic,basil , & (special spicy) Served with a side of (1) yams (Legallyroyal) Follow my YouTube for more meal ideas #personaltrainer #nutritioncoach #nutritionist #dinner #weightloss #fitness #mealplanning #mealprep #foodporn - 31 minutes ago

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Who says eating healthy has to be boring...There’s so many alternatives to healthy eating...I still eat what i want just have to change it up a bit...
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#healthyfood #healthylifestyle #nutrition #nutritioncoach #herbalifenutrition #goals

Who says eating healthy has to be boring...There’s so many alternatives to healthy eating...I still eat what i want just have to change it up a bit... . . . #healthyfood #healthylifestyle #nutrition #nutritioncoach #herbalifenutrition #goals - 32 minutes ago

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Time for some new goal updates... Goal one: These damn pants! 
My sister and I traded pants that no longer fit and well I got 2 pairs like this just goes to show womens pant sizes are FUCKED! these are labeled size 5. The pants I was wearing earlier today were labeled a 4 and I could fit my arm down the side of them. 
I dont really know what size they are.. but BY JUNE they will do up.
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#scoffieldfitness #nutritioncoach #foodconsultant

Time for some new goal updates... Goal one: These damn pants! My sister and I traded pants that no longer fit and well I got 2 pairs like this just goes to show womens pant sizes are FUCKED! these are labeled size 5. The pants I was wearing earlier today were labeled a 4 and I could fit my arm down the side of them. I dont really know what size they are.. but BY JUNE they will do up. . . . . . #scoffieldfitness #nutritioncoach #foodconsultant - 32 minutes ago

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*GREEK MAKARONADA POST WORKOUT SHAKE*
by @corporate_fat_loss_coach
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Here is a secret that my Greek comrades will most likely be aware of and keep sacred when looking for that POST WORKOUT nutrition to really help with glycogen replenishment.
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Greeks are known to use this after a serious LEG TRAINING workout , hence the massive leg development they all sport.
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Total Calories : 1100
Protein : 75g
Carbohydrates : 134g
Fat : 30g
Fiber : 6g
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What you will need :
150g Dry Pasta
450ml Tomato Sauce (Choose your favorite or Homemade)
454g Extra-Lean Turkey Minced Meat
1 Medium Yellow Onion
1/3 Cup Parmesan/Romano Grated Cheese
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Directions : Spray some PAM in a non-stick pan and brown the turkey mince and onion on HIGH heat. Add the tomato sauce and season as you wish ; let simmer on MEDIUM/LOW heat - the longer you leave it simmer , the softer the meat :)
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Poor half portion of meat on cooked pasta and sprinkle the 1/3 cup cheese on top. Save the other half for a rainy day when you deserve it because you trained like a BEAST LOL.
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ENJOY !!!! @corporate_fat_loss_coach
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#nutritioncoach #nutritionplan #nutritionadvice #mealplanning #flexibleeating #flexiblediet #flexiblemealplan #fatlosstips #fatlossjourney #fatlosstransformation #fatlosshacks #workoutgoals #businessprofessional #leanbody #conquer #healthyeatinghabits #corporate_fat_loss_coach

*GREEK MAKARONADA POST WORKOUT SHAKE* by @corporate_fat_loss_coach - Here is a secret that my Greek comrades will most likely be aware of and keep sacred when looking for that POST WORKOUT nutrition to really help with glycogen replenishment. - Greeks are known to use this after a serious LEG TRAINING workout , hence the massive leg development they all sport. - Total Calories : 1100 Protein : 75g Carbohydrates : 134g Fat : 30g Fiber : 6g - What you will need : 150g Dry Pasta 450ml Tomato Sauce (Choose your favorite or Homemade) 454g Extra-Lean Turkey Minced Meat 1 Medium Yellow Onion 1/3 Cup Parmesan/Romano Grated Cheese - Directions : Spray some PAM in a non-stick pan and brown the turkey mince and onion on HIGH heat. Add the tomato sauce and season as you wish ; let simmer on MEDIUM/LOW heat - the longer you leave it simmer , the softer the meat :) - Poor half portion of meat on cooked pasta and sprinkle the 1/3 cup cheese on top. Save the other half for a rainy day when you deserve it because you trained like a BEAST LOL. - ENJOY !!!! @corporate_fat_loss_coach - #nutritioncoach #nutritionplan #nutritionadvice #mealplanning #flexibleeating #flexiblediet #flexiblemealplan #fatlosstips #fatlossjourney #fatlosstransformation #fatlosshacks #workoutgoals #businessprofessional #leanbody #conquer #healthyeatinghabits #corporate_fat_loss_coach - 32 minutes ago

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Healthy eating isn’t so bad when you get to eat all of this and not feel guilty after 🤤 this was today’s lunch super yummy 😋 #healthyfood #healthyrecipes #Igettoeat5timesaday #nutritioncoach #gainsgainsgains

Healthy eating isn’t so bad when you get to eat all of this and not feel guilty after 🤤 this was today’s lunch super yummy #healthyfood #healthyrecipes #Igettoeat5timesaday #nutritioncoach #gainsgainsgains - 35 minutes ago

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🔥WE ARE WELLNESS COACH🔥
Awesome Momentum Session
#jennieteng
#momentum
#singapore
#wellnesscoach
#wellnesscoaching
#onlinecoach
#onlinecoaching
#nutritioncoach
#fatlossjourney
#fitnesscoach
#fitnesscoaching
#sgig
#igsg
#igsg
#instafitness
#instawellness

WE ARE WELLNESS COACH Awesome Momentum Session #jennieteng #momentum #singapore #wellnesscoach #wellnesscoaching #onlinecoach #onlinecoaching #nutritioncoach #fatlossjourney #fitnesscoach #fitnesscoaching #sgig #igsg #igsg #instafitness #instawellness - 36 minutes ago

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為甚麼牛肉🥩 ............................................................................
Welcome back to Stephanie’s Kitchen 👩🏻‍🍳
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最近忙於學校功課所以少了更新🙇🏻‍♀️
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今天同大家分享一個簡單易煮,鐵含量高又營養豐富嘅食譜 - 滑蛋洋蔥牛肉飯配火箭菜🍳🥩🍚
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雖然好多素食物都含有豐富鐵質例如各種豆類,果仁,豆腐以及蔬菜等等🥬。不過不少素食者仍會出現鐵質攝取不足嘅情況。🤷🏻‍♀️
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原因在於素食中鐵質屬非血紅鐵質因此較難被身體吸收。而紅肉,家禽及魚類所含嘅鐵質屬血紅鐵質,因此相對較容易被身體吸收。💁🏻‍♀️
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因此大家可以考慮以多食素小食肉而避免完全唔食肉,魚類以減低減低鐵質攝取量不足的情況出現。🙆🏻‍♀️
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當然在此並不是反對素食,只是如果是素食者,大家必須注意鐵質攝取量。🥩🐥🐟
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為甚麼牛肉🥩 ............................................................................ Welcome back to Stephanie’s Kitchen 🏻‍ ............................................................................ 最近忙於學校功課所以少了更新🏻‍♀️ ............................................................................ 今天同大家分享一個簡單易煮,鐵含量高又營養豐富嘅食譜 - 滑蛋洋蔥牛肉飯配火箭菜🥩 ............................................................................ 雖然好多素食物都含有豐富鐵質例如各種豆類,果仁,豆腐以及蔬菜等等🥬。不過不少素食者仍會出現鐵質攝取不足嘅情況。🤷🏻‍♀️ ............................................................................ 原因在於素食中鐵質屬非血紅鐵質因此較難被身體吸收。而紅肉,家禽及魚類所含嘅鐵質屬血紅鐵質,因此相對較容易被身體吸收。🏻‍♀️ ............................................................................ 因此大家可以考慮以多食素小食肉而避免完全唔食肉,魚類以減低減低鐵質攝取量不足的情況出現。🏻‍♀️ ............................................................................ 當然在此並不是反對素食,只是如果是素食者,大家必須注意鐵質攝取量。🥩 ............................................................................ - 36 minutes ago

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Hi. It's that time of week where I post a video of me messing around with kettlebells. I'm not sure why it took me this long to utilize them this much, but they're my favorite right now.

Literally 15 minutes of swinging a heavy (subjective) KB is enough to get my heart rate up & make me feel like a beef god (thanks to my 16 y/o sister for that term). Video 1: stiff leg dead lift -> single arm bent-over row -> double bent-over row
Video 2: double KB swing -> press (working on my form) -> squat
Video 3: backward lunge -> around the world (keep arms close to your head & engage your obliques) 🤗

Also! Swipe to see my current "physique". It's not me posing without my clothes. But rather a photo that I'm super proud of because of my back definition. However, it also shows a 🍑 full of cellulite. Because you can be confident & strong & still have stretch marks/ dimples 🤷🏼‍♀️

Hi. It's that time of week where I post a video of me messing around with kettlebells. I'm not sure why it took me this long to utilize them this much, but they're my favorite right now. Literally 15 minutes of swinging a heavy (subjective) KB is enough to get my heart rate up & make me feel like a beef god (thanks to my 16 y/o sister for that term). Video 1: stiff leg dead lift -> single arm bent-over row -> double bent-over row Video 2: double KB swing -> press (working on my form) -> squat Video 3: backward lunge -> around the world (keep arms close to your head & engage your obliques) 🤗 Also! Swipe to see my current "physique". It's not me posing without my clothes. But rather a photo that I'm super proud of because of my back definition. However, it also shows a full of cellulite. Because you can be confident & strong & still have stretch marks/ dimples 🤷🏼‍♀️ - 38 minutes ago

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#unbothered 
Naw, but for real....I’ve been focusing on my 2019 goals!!! We are in the second quarter and I need some movement so ya girl been laying low and staying hydrated!!!! I even had a chance to check out @beyonce and her beautiful display of the Black College experience...I was immediately drawn in and inspired to grind harder....
Now...I know it’s summer time and y’all done watched Bey🐝 and the crew GLOSSS the stage....and now y’all wanna be on the Bey Food Plan...I get it....but do you??? Do you have the desire to lose the weight or even to try to go meatless a lil bit..well...you need to hit me up because I can help give you the roadmap to success...even if you ain’t trying to go as hard as Queen 🐝....
Go head...click that link in my bio...schedule your FREE wellness consult....and get your 3 best moves to start your journey to greatness....Mmmm K?!!!! #weightlosstips #fitnessjourney #fitnessgirl #nutritioncoach #weightlossjourney #weightloss #weightlosscoach #fitnessgoals #healthyfoods #losefat #eatsmart #weightlossgoals #workout #nutrients #fitnessinspiration #nutritiontips #weightlossinspiration #fitnesscoach #fitnessfreaks #howtoloseweight #healthtips #eatcleantrainmean #weightlosssupport #leangains #fatlosstips #fitnesstips

#unbothered Naw, but for real....I’ve been focusing on my 2019 goals!!! We are in the second quarter and I need some movement so ya girl been laying low and staying hydrated!!!! I even had a chance to check out @beyonce and her beautiful display of the Black College experience...I was immediately drawn in and inspired to grind harder.... Now...I know it’s summer time and y’all done watched Bey and the crew GLOSSS the stage....and now y’all wanna be on the Bey Food Plan...I get it....but do you??? Do you have the desire to lose the weight or even to try to go meatless a lil bit..well...you need to hit me up because I can help give you the roadmap to success...even if you ain’t trying to go as hard as Queen .... Go head...click that link in my bio...schedule your FREE wellness consult....and get your 3 best moves to start your journey to greatness....Mmmm K?!!!! #weightlosstips #fitnessjourney #fitnessgirl #nutritioncoach #weightlossjourney #weightloss #weightlosscoach #fitnessgoals #healthyfoods #losefat #eatsmart #weightlossgoals #workout #nutrients #fitnessinspiration #nutritiontips #weightlossinspiration #fitnesscoach #fitnessfreaks #howtoloseweight #healthtips #eatcleantrainmean #weightlosssupport #leangains #fatlosstips #fitnesstips - 42 minutes ago

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¡Probióticos!

Para alimentar el microbioma intestinal pocas cosas mejor que los vegetales fermentados.🥕🥒🥬🌶 Este en particular tiene:

Repollo, cebolla, chile serrano, orégano, agua y sal.

Reposa los ingredientes secos y finamente picados por media hora con la sal. Empaca en un frasco de vidrio con todo y el jugo que soltó. Procura que todas las verduras queden bajo la salmuera. Si ésta no cubre todo, prepara un poco de agua con sal para cubrirlo. Yo puse una hoja de repollo para mantener todos los pedazos pequeños bajo el líquido. Deja reposar por 3 días tapado con algo que pueda ventilarse. 
Después pon en un frasco cerrado y guarda en refrigeración. 🤗

¡Probióticos! Para alimentar el microbioma intestinal pocas cosas mejor que los vegetales fermentados.🥕🥒🥬🌶 Este en particular tiene: Repollo, cebolla, chile serrano, orégano, agua y sal. Reposa los ingredientes secos y finamente picados por media hora con la sal. Empaca en un frasco de vidrio con todo y el jugo que soltó. Procura que todas las verduras queden bajo la salmuera. Si ésta no cubre todo, prepara un poco de agua con sal para cubrirlo. Yo puse una hoja de repollo para mantener todos los pedazos pequeños bajo el líquido. Deja reposar por 3 días tapado con algo que pueda ventilarse. Después pon en un frasco cerrado y guarda en refrigeración. 🤗 - 42 minutes ago

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Cheesin’ cuz there’s so much to smile about😁
.
My whole mindset has changed on lot in these past 4 months.
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I stopped waiting for opportunities to come to me and started creating them for myself
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& honestly I’m really proud of myself.
I’ve been able to grow my business a tremendous about just by simply being proactive and believing in myself.
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We’re all so quick to think we might not succeed in something just from looking from the outside in, instead of just giving it a shot! Better an oops than a what if.
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(& no these aren’t fake glasses I’m near sighted I just wear them when I need them😆)

Cheesin’ cuz there’s so much to smile about . My whole mindset has changed on lot in these past 4 months. . I stopped waiting for opportunities to come to me and started creating them for myself . & honestly I’m really proud of myself. I’ve been able to grow my business a tremendous about just by simply being proactive and believing in myself. . We’re all so quick to think we might not succeed in something just from looking from the outside in, instead of just giving it a shot! Better an oops than a what if. . (& no these aren’t fake glasses I’m near sighted I just wear them when I need them) - 43 minutes ago

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Simple. Clean. Not complicated. Tastes great. Olive oil spray. Takes 6-8 min. I am eating with @thedanplandiet The Dan Plan Diet will work for you too. Have a great day. 🌿🌾🍃

Simple. Clean. Not complicated. Tastes great. Olive oil spray. Takes 6-8 min. I am eating with @thedanplandiet The Dan Plan Diet will work for you too. Have a great day. - 43 minutes ago

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Let's talk sleep for a few days!⁣⠀
...⁣⠀
Inadequate sleep impacts our performance at whatever we are doing - at work or play!⁣⠀
...⁣⠀
For athletes, you may notice slower sprint time and even greater risk of injuries.  It decreases your growth hormone, impacting muscle growth (and overall growth for children).⁣⠀
...⁣⠀
For students, you won't be able to focus as well, impacting school performance.⁣⠀
...⁣⠀
For the older adults and parents, you won't have the energy/endurance to get through the days at 100%, your heart rate will increase, your stress hormones will increase, you'll notice more hunger and an inability to feel satisfied/full, and you might be a bit crabby.⁣⠀
...⁣⠀
Sleep is so important for so many reasons. ⁣⠀
...⁣⠀
More to come tomorrow.  As for tonight, get your Z's!

Let's talk sleep for a few days!⁣⠀ ...⁣⠀ Inadequate sleep impacts our performance at whatever we are doing - at work or play!⁣⠀ ...⁣⠀ For athletes, you may notice slower sprint time and even greater risk of injuries. It decreases your growth hormone, impacting muscle growth (and overall growth for children).⁣⠀ ...⁣⠀ For students, you won't be able to focus as well, impacting school performance.⁣⠀ ...⁣⠀ For the older adults and parents, you won't have the energy/endurance to get through the days at 100%, your heart rate will increase, your stress hormones will increase, you'll notice more hunger and an inability to feel satisfied/full, and you might be a bit crabby.⁣⠀ ...⁣⠀ Sleep is so important for so many reasons. ⁣⠀ ...⁣⠀ More to come tomorrow. As for tonight, get your Z's! - 43 minutes ago

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Really been feeling myself lately (and this @barrysbootcamp x @phatbuddhawear hoodie)!
. .
I’ve been more confident, looking leaner, running faster, lifting heavier, eating more, and overall working out less. Some of the awesome benefits of strength training and building muscle. What more could a girl want?
. .
Want to train with me? Drop an emoji below that describes how you’re feeling and I’ll schedule your complementary session! Oh and Abs & Ass tomorrow 8:30a and 12:30p 🍑

Really been feeling myself lately (and this @barrysbootcamp x @phatbuddhawear hoodie)! . . I’ve been more confident, looking leaner, running faster, lifting heavier, eating more, and overall working out less. Some of the awesome benefits of strength training and building muscle. What more could a girl want? . . Want to train with me? Drop an emoji below that describes how you’re feeling and I’ll schedule your complementary session! Oh and Abs & Ass tomorrow 8:30a and 12:30p - 44 minutes ago

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Coach @o2brittany has a good class planned for tonight’s F.I.T. class at 5:30. See all our O2’ers tonight ⭐️⭐️⭐️⭐️ What is F.I.T. class at O2 all about? Our Functional Interval Training class combines strength and endurance exercises in a circuit style workout. It’s always a different class to keep boredom at bay. We focus on progressing in our movements but we don’t aim for certain #’s. Instead we encourage ours members to push to their limits that day (we all know showing up is a win in itself on some days) 
We have super fit people, beginners, pregnant chicks, people coming back from injury, 55+, and everything in between. We will always modify exercises when needed but we’ll also push you harder than you’d push yourself. 
Just show up, we’ll take care of the rest. 
First class is $10 to try 
#o2trainingcentre #tryus #findyourFIT

Coach @o2brittany has a good class planned for tonight’s F.I.T. class at 5:30. See all our O2’ers tonight ️ What is F.I.T. class at O2 all about? Our Functional Interval Training class combines strength and endurance exercises in a circuit style workout. It’s always a different class to keep boredom at bay. We focus on progressing in our movements but we don’t aim for certain #’s. Instead we encourage ours members to push to their limits that day (we all know showing up is a win in itself on some days) We have super fit people, beginners, pregnant chicks, people coming back from injury, 55+, and everything in between. We will always modify exercises when needed but we’ll also push you harder than you’d push yourself. Just show up, we’ll take care of the rest. First class is $10 to try #o2trainingcentre #tryus #findyourFIT - 45 minutes ago

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Want to know a secret that can start to set you free?

Happiness is an inside job. Fullstop. It can't come from anyone or anything external. While other people, events or items may influence how you feel, at the end of the day you are 100% responsible and in control (even if you dont think you are) of your perception, how you feel and your thoughts.

I realise and understand this. Does that mean I am always happy? That my life is perfect? That I don't have problems or tragedies? That I don't have days where I cry in a heap on the floor? Days I feel like running away from everyone and everything?

NOT AT ALL. Those moments and days exist more than most people know. However I am now a lot better at picking myself up, thinking logically and focusing on what I CAN do right now to better my situation, how I feel or how I can move forward. 
Traditionally I am someone who has spent their life looking for external validation from everyone around me. I thought I had to do what pleased others, what they wanted and that this was how I would feel good about myself. It isn't.

When you realise that your own happiness is 100% your own responsibility- it is actually really exciting because guess what- you are 100% in control of what you think, do and how you feel so guess what that means... you CAN actually achieve HAPPINESS because no one else but you is in charge 💕💕💕 Please please please start exploring this!!

Want to know a secret that can start to set you free? Happiness is an inside job. Fullstop. It can't come from anyone or anything external. While other people, events or items may influence how you feel, at the end of the day you are 100% responsible and in control (even if you dont think you are) of your perception, how you feel and your thoughts. I realise and understand this. Does that mean I am always happy? That my life is perfect? That I don't have problems or tragedies? That I don't have days where I cry in a heap on the floor? Days I feel like running away from everyone and everything? NOT AT ALL. Those moments and days exist more than most people know. However I am now a lot better at picking myself up, thinking logically and focusing on what I CAN do right now to better my situation, how I feel or how I can move forward. Traditionally I am someone who has spent their life looking for external validation from everyone around me. I thought I had to do what pleased others, what they wanted and that this was how I would feel good about myself. It isn't. When you realise that your own happiness is 100% your own responsibility- it is actually really exciting because guess what- you are 100% in control of what you think, do and how you feel so guess what that means... you CAN actually achieve HAPPINESS because no one else but you is in charge Please please please start exploring this!! - 46 minutes ago

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Sweat equity was paid today as normal. •
•
•
•
•
•
#MensPhysique #tattedmuscle #procardhunt #NutritionCoach #strong #workhard #bodybuilder #athlete #physique #motivation #muscle #bodybuilding #strong #fitspo #flex #fitfam #aesthetics #NPC #BlackStoneLabs #thecomeup #betterbodies #teamzerogravity #bentsonbuilt #legday #duespaid #contestprep #kucloclassic2019 #kucloclassic @officialbetterbodies @kucloclassic

Sweat equity was paid today as normal. • • • • • • #MensPhysique #tattedmuscle #procardhunt #NutritionCoach #strong #workhard #bodybuilder #athlete #physique #motivation #muscle #bodybuilding #strong #fitspo #flex #fitfam #aesthetics #NPC #BlackStoneLabs #thecomeup #betterbodies #teamzerogravity #bentsonbuilt #legday #duespaid #contestprep #kucloclassic2019 #kucloclassic @officialbetterbodies @kucloclassic - 47 minutes ago

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When your coach absolutely INSISTS the next time you’re at the gym you take a sled ride🛷 Who knew there were so many benefits from riding a sled🤷🏻‍♀️
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On a more serious note, the deal was a FULLY LOADED sled.. but I suppose this’ll do😝And just for the record, I was nice enough to get off and turn the sled all the way around😇❤️

When your coach absolutely INSISTS the next time you’re at the gym you take a sled ride🛷 Who knew there were so many benefits from riding a sled🤷🏻‍♀️ . . On a more serious note, the deal was a FULLY LOADED sled.. but I suppose this’ll doAnd just for the record, I was nice enough to get off and turn the sled all the way around😇️ - 2 hours ago

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Today’s workout was an EMOM (every minute on the minute) && it was brutal, I mean awesome!

Ab rollouts (12)
Modified pull-ups (12)
Goblet squats (12)
Snatch’s ((12)my attempt at them 😶)
Burpees (12)
Battle ropes (30 seconds)

Give it a whirl and let me know what you think!! 😘

Today’s workout was an EMOM (every minute on the minute) && it was brutal, I mean awesome! Ab rollouts (12) Modified pull-ups (12) Goblet squats (12) Snatch’s ((12)my attempt at them 😶) Burpees (12) Battle ropes (30 seconds) Give it a whirl and let me know what you think!! - 2 hours ago

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Dinner ✨

#fitnessMotivation #selfevolution # #extremeweightloss #Egypt #diet #fit #FitnessGoals #weightlossjourney #weightloss #fattofit #fitness #LifeStyle_Change #nutrition  #nutritioncoach  #fitnesstransformation #fitnesstracking #fitnessgirl #weightlosscommunity #weightlosscoaching #weightlosstransformation  #weightlossrecipes #Healthyrecipe #Fit_DrSFouad

Dinner #fitnessMotivation #selfevolution # #extremeweightloss #Egypt #diet #fit #FitnessGoals #weightlossjourney #weightloss #fattofit #fitness #LifeStyle_Change #nutrition #nutritioncoach #fitnesstransformation #fitnesstracking #fitnessgirl #weightlosscommunity #weightlosscoaching #weightlosstransformation #weightlossrecipes #Healthyrecipe #Fit_DrSFouad - 2 hours ago

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What a beautiful day to have a beautiful day.🤗🌸💫
One of my FAVORITE things about spring is when the trees and flowers start to bloom; feels like the earth has totally come back to life.😍🌿🙌🏻
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What’s your favorite thing about spring?!
Happy Wednesday, friends.😘💕

What a beautiful day to have a beautiful day.🤗 One of my FAVORITE things about spring is when the trees and flowers start to bloom; feels like the earth has totally come back to life.🏻 . . What’s your favorite thing about spring?! Happy Wednesday, friends. - 3 hours ago

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Filming another episode for @breakfastwithberkies 💪

Filming another episode for @breakfastwithberkies - 5 hours ago

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#Philadelphia #philly #phillyhairstylist #tristate #nyc #brooklyn #healthyfood #healthandwellness #personaltrainer #motivation #sports #nutrition #nutritioncoach #apa #8onthebreak #pool #realestate #investor #propertyinvestment #firsttimehomebuyer #hairstyles #malemodel #maleactor  #actor #direct #writer #Lod 
#hair #fitness

#Philadelphia #philly #phillyhairstylist #tristate #nyc #brooklyn #healthyfood #healthandwellness #personaltrainer #motivation #sports #nutrition #nutritioncoach #apa #8onthebreak #pool #realestate #investor #propertyinvestment #firsttimehomebuyer #hairstyles #malemodel #maleactor #actor #direct #writer #Lod #hair #fitness - 7 hours ago

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With summer right around the corner, your nutrition is as important as ever! ☀️🍋 Sign up for our proven 3-phase nutrition program with Erika NOW and let us take care of the meal planning for you. 🥗 In person or over the phone, we can accomplish your nutrition goals! #AthletesAddiction

With summer right around the corner, your nutrition is as important as ever! ️🍋 Sign up for our proven 3-phase nutrition program with Erika NOW and let us take care of the meal planning for you. 🥗 In person or over the phone, we can accomplish your nutrition goals! #AthletesAddiction - 11 hours ago

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Seeing the good in yourself is more important than focusing on the bad. Let's look in the mirror, and compliment ourselves today. 
I love that I can be creative and find ways to incorporate it into my life. This video is silly, but makes me so happy 😜 what is something amazing about you? I would love to hear! 🤗

Ps. This is coffee, raw milk, maple syrup, vanilla, and cinnamon. Yum!

Seeing the good in yourself is more important than focusing on the bad. Let's look in the mirror, and compliment ourselves today. I love that I can be creative and find ways to incorporate it into my life. This video is silly, but makes me so happy what is something amazing about you? I would love to hear! 🤗 Ps. This is coffee, raw milk, maple syrup, vanilla, and cinnamon. Yum! - 1 day ago

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You are holding a cup of coffee when someone comes along and bumps into you, making you spill your coffee everywhere. Why did you spill the coffee? You spilled the coffee because there was coffee in your cup. Had there been tea in your cup , you would have spilled tea. ⁣
⁣
The point is, whatever is inside the cup, is what will spill out. Therefore when life comes along and shakes you (which will happen), whatever is inside you will come out. It’s easy to fake it until you get rattled. ⁣
⁣
So we have to ask ourselves? “What’s in my cup?”⁣
⁣
When life gets tough, what spills out? ⁣
Joy, gratefulness, peace and humility? ⁣
Or does anger, bitterness, harsh words and reactions come out? You choose!⁣
⁣
Today let’s work towards filling our cups with joy, gratitude, forgiveness, words of affirmation, kindness, gentleness and love for others. ⁣
⁣
Good Morning everyone!🌞⁣
Have a Glorious Monday 🌹⁣
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⁣
⁣
⁣
⁣
⁣
............⁣⁣
#eatmoreplants #morningquotes #feedfeedvegan #veganblogger #positiveaffirmations #selflovequotes #selfie #instavegan #veganofig #vegansofinsta #vegancooking #healthyvegan #happyvegan #photographic #wholefoodplantbased #thrivemags #nutritioncoach #holisticnutrition #veganfoodspot #veganuary #vegana #veganuk #veganismo #veganos #vegandinner #portrait_star #veganfit #veganvibes #portrait_society #selfie_time

You are holding a cup of coffee when someone comes along and bumps into you, making you spill your coffee everywhere. Why did you spill the coffee? You spilled the coffee because there was coffee in your cup. Had there been tea in your cup , you would have spilled tea. ⁣ ⁣ The point is, whatever is inside the cup, is what will spill out. Therefore when life comes along and shakes you (which will happen), whatever is inside you will come out. It’s easy to fake it until you get rattled. ⁣ ⁣ So we have to ask ourselves? “What’s in my cup?”⁣ ⁣ When life gets tough, what spills out? ⁣ Joy, gratefulness, peace and humility? ⁣ Or does anger, bitterness, harsh words and reactions come out? You choose!⁣ ⁣ Today let’s work towards filling our cups with joy, gratitude, forgiveness, words of affirmation, kindness, gentleness and love for others. ⁣ ⁣ Good Morning everyone!🌞⁣ Have a Glorious Monday ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ............⁣⁣ #eatmoreplants #morningquotes #feedfeedvegan #veganblogger #positiveaffirmations #selflovequotes #selfie #instavegan #veganofig #vegansofinsta #vegancooking #healthyvegan #happyvegan #photographic #wholefoodplantbased #thrivemags #nutritioncoach #holisticnutrition #veganfoodspot #veganuary #vegana #veganuk #veganismo #veganos #vegandinner #portrait_star #veganfit #veganvibes #portrait_society #selfie_time - 16 days ago

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Vegan Mango Coconut Panna Cotta😋⁣⁣⁣
Easy-Whole-Vegan-Gluten free!!⁣⁣
⁣⁣⁣
This Mango Panna Cotta is smooth and creamy right down to the last spoonful! It’s a gorgeous dessert that will wow your guests at a party, and it also works perfectly as a homestyle pudding for mango lovers. ⁣⁣⁣
The best part?? You can make it up to several days ahead of time!⁣⁣⁣
Recipe below 📝👇🏻⁣⁣⁣
⁣⁣⁣
INGREDIENTS:⁣⁣⁣
For the coconut panna cotta:⁣⁣⁣
🔸1 can of coconut milk (400 ml)⁣⁣⁣
🔸250 ml coconut cream⁣⁣⁣
🔸2 agar agar powder⁣⁣⁣
🔸3 tbsp coconut sugar⁣⁣⁣
🔸1 tbsp shredded unsweeted coconut⁣⁣⁣
🔸½ tsp vanilla powder⁣⁣⁣
⁣⁣⁣
For the mango-passion fruit coulis:⁣⁣⁣
🔹1 mango⁣⁣⁣
🔹3 passion fruits⁣⁣⁣
🔹Dash of organic orange juice (optional)⁣⁣⁣
⁣⁣⁣
INSTRUCTIONS:⁣⁣⁣
1. Coconut Panna Cotta: Dilute agar with the cold coconut milk. In a medium saucepan, bring coconut milk, coconut cream, shredded coconut, vanilla powder and sugar just to the boil, then turn it down to a simmer, stirring until sugar is dissolved. Cook for about 2-3 minutes whisking it constantly.⁣⁣⁣
2. To create slanted lines, place your verrines or dessert glasses on top of an other glass, or inside an egg box. Pour the mixture into the verrines and chill in the fridge for at least 1 hour.⁣⁣⁣
3. Mango-passion fruit coulis: Mix the mango flesh and passion fruit juice (I discarded the seeds using a mesh strainer) in a blender. You can add a dash of orange juice if wanted.⁣⁣⁣
4. Pour the coulis in the verrines. Decorate with mango chunks before serving. Enjoy!😋⁣⁣⁣
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.........⁣⁣⁣
#pannacotta #veganpannacotta #veganuary #veganos #veganuk #veganlondon #instavegan #veganofig #vegansofinsta #letscookvegan #vegancooking #biochef #healthyvegan #happyvegan #instafood #vegancommunity #foodaholic #foods4thought #foodyhanoi #eeeeats #wholefoodplantbased #chefstable #nutritioncoach #italianfoodbloggers #italianfoodporn #vegantreats #vegandessert #desserttime #vegandesserts #dessertmasters

Vegan Mango Coconut Panna Cotta⁣⁣⁣ Easy-Whole-Vegan-Gluten free!!⁣⁣ ⁣⁣⁣ This Mango Panna Cotta is smooth and creamy right down to the last spoonful! It’s a gorgeous dessert that will wow your guests at a party, and it also works perfectly as a homestyle pudding for mango lovers. ⁣⁣⁣ The best part?? You can make it up to several days ahead of time!⁣⁣⁣ Recipe below 🏻⁣⁣⁣ ⁣⁣⁣ INGREDIENTS:⁣⁣⁣ For the coconut panna cotta:⁣⁣⁣ 1 can of coconut milk (400 ml)⁣⁣⁣ 250 ml coconut cream⁣⁣⁣ 2 agar agar powder⁣⁣⁣ 3 tbsp coconut sugar⁣⁣⁣ 1 tbsp shredded unsweeted coconut⁣⁣⁣ ½ tsp vanilla powder⁣⁣⁣ ⁣⁣⁣ For the mango-passion fruit coulis:⁣⁣⁣ 1 mango⁣⁣⁣ 3 passion fruits⁣⁣⁣ Dash of organic orange juice (optional)⁣⁣⁣ ⁣⁣⁣ INSTRUCTIONS:⁣⁣⁣ 1. Coconut Panna Cotta: Dilute agar with the cold coconut milk. In a medium saucepan, bring coconut milk, coconut cream, shredded coconut, vanilla powder and sugar just to the boil, then turn it down to a simmer, stirring until sugar is dissolved. Cook for about 2-3 minutes whisking it constantly.⁣⁣⁣ 2. To create slanted lines, place your verrines or dessert glasses on top of an other glass, or inside an egg box. Pour the mixture into the verrines and chill in the fridge for at least 1 hour.⁣⁣⁣ 3. Mango-passion fruit coulis: Mix the mango flesh and passion fruit juice (I discarded the seeds using a mesh strainer) in a blender. You can add a dash of orange juice if wanted.⁣⁣⁣ 4. Pour the coulis in the verrines. Decorate with mango chunks before serving. Enjoy!⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ ⁣⁣⁣ ⁣ ⁣ ⁣ ⁣ ⁣⁣⁣ .........⁣⁣⁣ #pannacotta #veganpannacotta #veganuary #veganos #veganuk #veganlondon #instavegan #veganofig #vegansofinsta #letscookvegan #vegancooking #biochef #healthyvegan #happyvegan #instafood #vegancommunity #foodaholic #foods4thought #foodyhanoi #eeeeats #wholefoodplantbased #chefstable #nutritioncoach #italianfoodbloggers #italianfoodporn #vegantreats #vegandessert #desserttime #vegandesserts #dessertmasters - 17 days ago

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Asking yourself how I can be better than I was yesterday is far more productive than comparing yourself to others - I know because I’m human and I've been in both places. This is true for any area of your life- personal or professional.⁣
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Benchmarking yourself against others means you’re setting yourself up for 1 of 2 outcomes:⁣
⁣
1.Defeat - if you cannot achieve the same level of success.⁣
OR⁣
2.Unfulfillment / Emptiness - when you do achieve the same level of success and wonder “is this it?” and “where to next ?”⁣
⁣
The goal is never to be better than others, but to be better than YOU were yesterday. This can be applied to growing YOUR way.⁣
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Happiness is found when you stop comparing yourself to other people. Self confidence is not measured by your own capabilities versus that of others ,but by your own NEEDS.⁣
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So be yourself and dont compare your life to others. There is no comparison between the sun and the moon. They shine when it’s their time. ⁣
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I’ve been sharing what has helped me grow but I’d love to know if you guys want me to focus on any questions in particular over the next few days. ⁣
Comment below 👇🏻⁣
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Have a happy Tuesday ...🌞🌻⁣
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#eatmoreplants #morningquotes #feedfeedvegan #veganblogger #positiveaffirmations #selflovequotes #selfie #instavegan #veganofig #vegansofinsta #vegancooking #healthyvegan #happyvegan #photographic #wholefoodplantbased #thrivemags #nutritioncoach #holisticnutrition #veganfoodspot #veganuary #vegana #veganuk #veganismo #veganos #vegandinner #portrait_star #veganfit #veganvibes #portrait_society #selfie_time

Asking yourself how I can be better than I was yesterday is far more productive than comparing yourself to others - I know because I’m human and I've been in both places. This is true for any area of your life- personal or professional.⁣ ⁣ Benchmarking yourself against others means you’re setting yourself up for 1 of 2 outcomes:⁣ ⁣ 1.Defeat - if you cannot achieve the same level of success.⁣ OR⁣ 2.Unfulfillment / Emptiness - when you do achieve the same level of success and wonder “is this it?” and “where to next ?”⁣ ⁣ The goal is never to be better than others, but to be better than YOU were yesterday. This can be applied to growing YOUR way.⁣ ⁣ Happiness is found when you stop comparing yourself to other people. Self confidence is not measured by your own capabilities versus that of others ,but by your own NEEDS.⁣ ⁣ So be yourself and dont compare your life to others. There is no comparison between the sun and the moon. They shine when it’s their time. ⁣ ⁣ I’ve been sharing what has helped me grow but I’d love to know if you guys want me to focus on any questions in particular over the next few days. ⁣ Comment below 🏻⁣ ⁣ Have a happy Tuesday ...🌞⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ..........⁣ #eatmoreplants #morningquotes #feedfeedvegan #veganblogger #positiveaffirmations #selflovequotes #selfie #instavegan #veganofig #vegansofinsta #vegancooking #healthyvegan #happyvegan #photographic #wholefoodplantbased #thrivemags #nutritioncoach #holisticnutrition #veganfoodspot #veganuary #vegana #veganuk #veganismo #veganos #vegandinner #portrait_star #veganfit #veganvibes #portrait_society #selfie_time - 22 days ago

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VEGAN LEMON CUPCAKES 😋⁣⁣
Deliciously lemony, moist and simple cupcakes with a velvety frosting.⁣⁣
Recipe below 📝👇🏻⁣⁣
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INGREDIENTS:⁣⁣
For the Cupcakes:⁣⁣
🔸1 and 3/4 cups All Purpose Flour⁣⁣
🔸1 cup Sugar⁣⁣
🔸1 tsp Baking Soda⁣⁣
🔸1/2 tsp Salt⁣⁣
🔸1 cup Soy Milk⁣⁣
🔸1/3 cup Vegetable Oil⁣⁣
🔸1 Tbsp White Vinegar⁣⁣
🔸1 tsp Vanilla Extract⁣⁣
🔸2 tsp Lemon Extract⁣⁣
🔸1 Tbsp Lemon Zest⁣⁣
For the Lemon Buttercream Frosting:⁣⁣
🔸3 cups Powdered Sugar⁣⁣
🔸1/3 cup Vegan Butter⁣⁣
🔸2 Tbsp Lemon Juice⁣⁣
🔸1 tsp Lemon Extract⁣⁣
For Decoration:⁣⁣
🔸Lemon Zest⁣⁣
⁣⁣
INSTRUCTIONS⁣⁣
1. Preheat the oven to 350°F (180°C).⁣⁣
2. Sift the flour into a mixing bowl and add the sugar, baking soda and salt. Then add the soy milk, vegetable oil, vinegar, vanilla, lemon extract and lemon zest. Whisk briefly with a hand whisk to combine properly and remove any lumps.⁣⁣
3. Line a cupcake tray with cupcake liners and divide the batter between them.⁣⁣
4. Bake for 25 minutes or until a toothpick inserted into the center comes out clean.⁣⁣
5. When baked transfer to a wire cooling rack and allow to cool completely before frosting.⁣⁣
7. Prepare your frosting by adding the powdered sugar, vegan butter, lemon juice and lemon essence to an electric mixing bowl. Start at slow speed and gradually increase speed until smooth and thick. If it’s too thick, add a little more lemon juice until you reach the right consistency.⁣⁣
8. Pipe the frosting onto the cupcakes and then decorate with some lemon zest.⁣ Enjoy!😋⁣
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#veganuary #vegancooking #vegana #veganos #veganmeals #healthyvegan #happyvegan #letscookvegan #veganbaking #holisticnutrition #nutritioncoach #thrivemags #igfoodie #eeeeats #chefstable #wholefoodplantbased #foods4thought #foodislove #foodyhanoi #vegancupcakes #cupcakestagram #cupcakedecorating #cupcakelove #cupcakesofinstagram #instacupcakes #veganhealth #feedfeedvegan #instavegan #veganofig #vegansofinsta

VEGAN LEMON CUPCAKES ⁣⁣ Deliciously lemony, moist and simple cupcakes with a velvety frosting.⁣⁣ Recipe below 🏻⁣⁣ ⁣⁣ INGREDIENTS:⁣⁣ For the Cupcakes:⁣⁣ 1 and 3/4 cups All Purpose Flour⁣⁣ 1 cup Sugar⁣⁣ 1 tsp Baking Soda⁣⁣ 1/2 tsp Salt⁣⁣ 1 cup Soy Milk⁣⁣ 1/3 cup Vegetable Oil⁣⁣ 1 Tbsp White Vinegar⁣⁣ 1 tsp Vanilla Extract⁣⁣ 2 tsp Lemon Extract⁣⁣ 1 Tbsp Lemon Zest⁣⁣ For the Lemon Buttercream Frosting:⁣⁣ 3 cups Powdered Sugar⁣⁣ 1/3 cup Vegan Butter⁣⁣ 2 Tbsp Lemon Juice⁣⁣ 1 tsp Lemon Extract⁣⁣ For Decoration:⁣⁣ Lemon Zest⁣⁣ ⁣⁣ INSTRUCTIONS⁣⁣ 1. Preheat the oven to 350°F (180°C).⁣⁣ 2. Sift the flour into a mixing bowl and add the sugar, baking soda and salt. Then add the soy milk, vegetable oil, vinegar, vanilla, lemon extract and lemon zest. Whisk briefly with a hand whisk to combine properly and remove any lumps.⁣⁣ 3. Line a cupcake tray with cupcake liners and divide the batter between them.⁣⁣ 4. Bake for 25 minutes or until a toothpick inserted into the center comes out clean.⁣⁣ 5. When baked transfer to a wire cooling rack and allow to cool completely before frosting.⁣⁣ 7. Prepare your frosting by adding the powdered sugar, vegan butter, lemon juice and lemon essence to an electric mixing bowl. Start at slow speed and gradually increase speed until smooth and thick. If it’s too thick, add a little more lemon juice until you reach the right consistency.⁣⁣ 8. Pipe the frosting onto the cupcakes and then decorate with some lemon zest.⁣ Enjoy!⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ............⁣⁣ #veganuary #vegancooking #vegana #veganos #veganmeals #healthyvegan #happyvegan #letscookvegan #veganbaking #holisticnutrition #nutritioncoach #thrivemags #igfoodie #eeeeats #chefstable #wholefoodplantbased #foods4thought #foodislove #foodyhanoi #vegancupcakes #cupcakestagram #cupcakedecorating #cupcakelove #cupcakesofinstagram #instacupcakes #veganhealth #feedfeedvegan #instavegan #veganofig #vegansofinsta - 24 days ago

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Good morning Brussels. Let’s run🏃

Good morning Brussels. Let’s run - 27 days ago

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Instant Vegan Peda 😋⁣
Pedas are semi-soft balls which are prepared all over India and have different varieties in different states. Milk Peda is an easy-to-make dessert recipe which is typically prepared with easily available ingredients like milk powder, condensed milk and is topped with pistachios. However an instant vegan version of the same is easily possible! ⁣
I love to serve this sweet dish on special occasions and festivals.⁣
Recipe below 📝👇🏻⁣
⁣
INGREDIENTS:⁣
Ingredients for 4 Servings⁣
🔸10 pieces pistachios⁣
🔸1/4 teaspoon nutmeg powder⁣
🔸400 grams Vegan condensed milk⁣
🔸8 piece green cardamom⁣
🔸1 tablespoon Vegan ghee⁣
🔸2 strand saffron⁣
🔸1 1/2 cup coconut milk powder⁣
⁣
INSTRUCTIONS:⁣
STEP 1⁣
To begin with ,cut pistachios into halves. Bring a microwave safe bowl and add milk powder, ghee and condensed milk in it.⁣
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STEP 2⁣
Whisk nicely to avoid lump formation. In a grinder, add cardamom seeds without skin and grind to a fine powder. Mix in nutmeg powder, cardamom powder and saffron in the mixture. Place the bowl in the microwave and heat at high for one minute. Take out the bowl and stir again.⁣
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STEP 3⁣
Heat again for 30 seconds. The mixture should be of thick consistency. If it is still thin in consistency then again heat for 30 seconds. Keep the bowl aside allowing the mixture to cool down a little. Grease your hands with some oil or ghee.⁣
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STEP 4⁣
Prepare equal sized balls out of the mixture. Press them a little to give the exact shape of pedas. Place halved pistachios in center. Align them on a plate and serve immediately or store in an air tight container and refrigerate for a while.⁣
Enjoy!😋⁣
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#indiansweets #healthyfoodie #foods4thought #veganlondon #vegana #veganuary #veganfoodlover #instavegan #veganofig #vegancooking #happyvegan #healthyvegan #peda #feedfeedvegan #letscookvegan #holisticnutrition #indianfoodbloggers #foodaholic #foodyhanoi #wholefoodplantbased #nutritioncoach #tastingtable #eeeeats #chefstable #veganliving #veganismo #veganos #vegandinner #veganfoodspot #veganhealth

Instant Vegan Peda ⁣ Pedas are semi-soft balls which are prepared all over India and have different varieties in different states. Milk Peda is an easy-to-make dessert recipe which is typically prepared with easily available ingredients like milk powder, condensed milk and is topped with pistachios. However an instant vegan version of the same is easily possible! ⁣ I love to serve this sweet dish on special occasions and festivals.⁣ Recipe below 🏻⁣ ⁣ INGREDIENTS:⁣ Ingredients for 4 Servings⁣ 10 pieces pistachios⁣ 1/4 teaspoon nutmeg powder⁣ 400 grams Vegan condensed milk⁣ 8 piece green cardamom⁣ 1 tablespoon Vegan ghee⁣ 2 strand saffron⁣ 1 1/2 cup coconut milk powder⁣ ⁣ INSTRUCTIONS:⁣ STEP 1⁣ To begin with ,cut pistachios into halves. Bring a microwave safe bowl and add milk powder, ghee and condensed milk in it.⁣ ⁣ STEP 2⁣ Whisk nicely to avoid lump formation. In a grinder, add cardamom seeds without skin and grind to a fine powder. Mix in nutmeg powder, cardamom powder and saffron in the mixture. Place the bowl in the microwave and heat at high for one minute. Take out the bowl and stir again.⁣ ⁣ STEP 3⁣ Heat again for 30 seconds. The mixture should be of thick consistency. If it is still thin in consistency then again heat for 30 seconds. Keep the bowl aside allowing the mixture to cool down a little. Grease your hands with some oil or ghee.⁣ ⁣ STEP 4⁣ Prepare equal sized balls out of the mixture. Press them a little to give the exact shape of pedas. Place halved pistachios in center. Align them on a plate and serve immediately or store in an air tight container and refrigerate for a while.⁣ Enjoy!⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ............⁣ #indiansweets #healthyfoodie #foods4thought #veganlondon #vegana #veganuary #veganfoodlover #instavegan #veganofig #vegancooking #happyvegan #healthyvegan #peda #feedfeedvegan #letscookvegan #holisticnutrition #indianfoodbloggers #foodaholic #foodyhanoi #wholefoodplantbased #nutritioncoach #tastingtable #eeeeats #chefstable #veganliving #veganismo #veganos #vegandinner #veganfoodspot #veganhealth - 1 month ago

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#Repost fuck_cardio *watches 3 hours of TV a night*
#macrolabnutrition #weightloss #dieting #fatloss #fatlossjourney #nutritionplan #nutritioncoach #nutritiontips #ifitfitsyourmacros #dietstartstomorrow #cardiosucks #fitnessmotivation #highprotein #caloriecounting #weightwatchers #proteinshake #flexibledieting #preworkout #irishfitfam #fitsporation #fitnessgoals #fitnesslifestyle #intermittentfasting #weightlosssupport #fitness #cleaneating #fitspo

#Repost fuck_cardio *watches 3 hours of TV a night* #macrolabnutrition #weightloss #dieting #fatloss #fatlossjourney #nutritionplan #nutritioncoach #nutritiontips #ifitfitsyourmacros #dietstartstomorrow #cardiosucks #fitnessmotivation #highprotein #caloriecounting #weightwatchers #proteinshake #flexibledieting #preworkout #irishfitfam #fitsporation #fitnessgoals #fitnesslifestyle #intermittentfasting #weightlosssupport #fitness #cleaneating #fitspo - 1 month ago

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Good morning Gothenburg

Good morning Gothenburg - 2 months ago

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Good Morning Chisinau!!!
Let’s run 🏃 
Exactly like life, running tracks are sometimes smooth and sometimes bumpy. Important is to keep going/running 👍

Good Morning Chisinau!!! Let’s run Exactly like life, running tracks are sometimes smooth and sometimes bumpy. Important is to keep going/running - 3 months ago

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