10 days ago
(E)
Hi,
todays topic and video is for all you ladies 40 and over and women who have experienced childbirth and those who have gone through menopause.
Pelvic Floor strenghtening and deep core work.π§π½ββπ§π½ββπ§π½ββ
In the video below ππΌI have provided an effective workout for you, which can be done 3 or 4 times per week or you can add this into your current workout routine.
πππ
So, why is it important for us 40+ women to include pelvic floor exercises into our workout regimes?
1. Improves Bladder Control
A strong pelvic floor helps prevent urinary incontinence, which can be especially beneficial during activities like running, jumping, or even coughing.
Helps reduce the risk of stress incontinence, a common issue for many women after childbirth or menopause.
2. Supports Organs
The pelvic floor muscles support the bladder, uterus (in women), and rectum. Strengthening these muscles helps maintain their proper position and function, reducing the risk of pelvic organ prolapse.
3. Eases Pregnancy and Postpartum Recovery
During pregnancy, the pelvic floor supports the growing baby and helps with childbirth. Strengthening these muscles can make labor easier and speed up postpartum recovery.
It helps with diastasis recti recovery and pelvic stability after pregnancy.
4.. Improves Core Stability and Posture
The pelvic floor is a key component of your core muscles. It works with the diaphragm, deep abdominals, and back muscles to support posture and core stability, reducing back pain and improving overall balance.
5.. Prevents and Reduces Pain
Weak pelvic floor muscles can contribute to pelvic pain, lower back pain, and discomfort in the hips. Strengthening these muscles can alleviate or prevent these issues.
6. Boosts Athletic Performance
A strong pelvic floor helps improve core strength and stability, which can enhance performance in activities like weightlifting, running, and other sports that require core engagement.
πππ
How can you Strengthen Your Pelvic Floor
CHECK OUT MY VIDEO BELOWππΌ
Kegel exercises are a popular way to target pelvic floor muscles. They involve contracting and relaxing the muscles you use to stop urination.
yoga and Pilates often include exercises that focus on core strength, including the pelvic floor.
Functional exercises, like squats and bridges, when done correctly, can also engage and strengthen these muCoreStrength
#CoreWorkout #PelvicFloorHealth #PelvicFloorStrength #PelvicWellness #CoreAndPelvicHealth #PelvicHealthMatters #PelvicFloorExercises #StrongPelvicFloorscles #womenshealth #ladiesfitness #womenover40 #40 + #menopause
todays topic and video is for all you ladies 40 and over and women who have experienced childbirth and those who have gone through menopause.
Pelvic Floor strenghtening and deep core work.π§π½ββπ§π½ββπ§π½ββ
In the video below ππΌI have provided an effective workout for you, which can be done 3 or 4 times per week or you can add this into your current workout routine.
πππ
So, why is it important for us 40+ women to include pelvic floor exercises into our workout regimes?
1. Improves Bladder Control
A strong pelvic floor helps prevent urinary incontinence, which can be especially beneficial during activities like running, jumping, or even coughing.
Helps reduce the risk of stress incontinence, a common issue for many women after childbirth or menopause.
2. Supports Organs
The pelvic floor muscles support the bladder, uterus (in women), and rectum. Strengthening these muscles helps maintain their proper position and function, reducing the risk of pelvic organ prolapse.
3. Eases Pregnancy and Postpartum Recovery
During pregnancy, the pelvic floor supports the growing baby and helps with childbirth. Strengthening these muscles can make labor easier and speed up postpartum recovery.
It helps with diastasis recti recovery and pelvic stability after pregnancy.
4.. Improves Core Stability and Posture
The pelvic floor is a key component of your core muscles. It works with the diaphragm, deep abdominals, and back muscles to support posture and core stability, reducing back pain and improving overall balance.
5.. Prevents and Reduces Pain
Weak pelvic floor muscles can contribute to pelvic pain, lower back pain, and discomfort in the hips. Strengthening these muscles can alleviate or prevent these issues.
6. Boosts Athletic Performance
A strong pelvic floor helps improve core strength and stability, which can enhance performance in activities like weightlifting, running, and other sports that require core engagement.
πππ
How can you Strengthen Your Pelvic Floor
CHECK OUT MY VIDEO BELOWππΌ
Kegel exercises are a popular way to target pelvic floor muscles. They involve contracting and relaxing the muscles you use to stop urination.
yoga and Pilates often include exercises that focus on core strength, including the pelvic floor.
Functional exercises, like squats and bridges, when done correctly, can also engage and strengthen these muCoreStrength
#CoreWorkout #PelvicFloorHealth #PelvicFloorStrength #PelvicWellness #CoreAndPelvicHealth #PelvicHealthMatters #PelvicFloorExercises #StrongPelvicFloorscles #womenshealth #ladiesfitness #womenover40 #40 + #menopause
15 days ago
(E)
Flow movement for mental health and mindful movement benefits.
π§π½ββ
Mental health, anxiety and the benefits of the right type of exercise.
πππ
In my experience as a Personal Trainer for 25 years, I have found that exercise is one of the greatest sources of relief for stress, anxiety and depressive moods.
It can sometimes be forgotten that exercise is a great way to deal with mental health issues. I personally have many clients who exercise with me purely for the benefit of aiding in healing, improving depression and eliviating anxiety. Flow movements are amazing for grounding yourself and regaining that connection within yourself, with your body to mind and removing those stress factors we carry around with us.
π§π½ββWhat are flow movements?
Flow movements, which include practices like yoga, pilates or tai chi, are rhythmic, continuous, and often meditative movements. Flow movements help us achieve a positve mind-body connection and anxiety relief through movement.
Incorporating flow pracitces even if it's just for a few mintues a day can contribute to a more positve, stable and relaxed mental state.
π§π½ββHow can flow movements help with my anxiety and mental health?
1. Engagement in the Present: Flow movements encourage us to focus on the present moment, which helps shift attention away from anxious thoughts. This type of "mindful movement" is grounding and can reduce the tendency to overthink.
2. Activation of the Parasympathetic Nervous System: Flow activities involve deep, controlled breathing and slow, intentional movements that help stimulate the parasympathetic nervous system. This "rest and digest" mode counters the "fight or flight" response associated with anxiety.
3. Endorphin Release: Flow movements release endorphins, the brainβs natural "feel-good" chemicals, which can help elevate mood and alleviate symptoms of anxiety and depression.
4. Improved Body Awareness: Practicing flow movements increases awareness of bodily sensations, which can help people better recognize signs of tension or stress. This body-mind connection is helpful for managing anxious responses.
5. Enhanced Cognitive Function: Flow states can increase cognitive flexibility, enhance problem-solving abilities, and improve focus and mental clarity, which can help with managing stress and anxiety.
6. Building Confidence and Resilience: Completing a flow sequence can foster a sense of accomplishment and resilience, which boosts self-esteem and provides a mental buffer against stress.
πππ
High intensity workouts as a stress reliever and mood changer are not for everyone. I find that flow movements do have a much longer effect on relieving the symptoms of anixety, stress and depression and other mental health related issues.
#yogaflow #pilatesflow #exercise #fitness #homeworkout #mentalhealth #MoveWithIntention #stressrelieftips #HealingThroughMovement #FlowForMentalHealth #MindfulnessPractice #SelfCareRoutine #wellnessjourney #CalmMindCalmBody #FindYourFlow #MentalHealthAwareness
π§π½ββ
Mental health, anxiety and the benefits of the right type of exercise.
πππ
In my experience as a Personal Trainer for 25 years, I have found that exercise is one of the greatest sources of relief for stress, anxiety and depressive moods.
It can sometimes be forgotten that exercise is a great way to deal with mental health issues. I personally have many clients who exercise with me purely for the benefit of aiding in healing, improving depression and eliviating anxiety. Flow movements are amazing for grounding yourself and regaining that connection within yourself, with your body to mind and removing those stress factors we carry around with us.
π§π½ββWhat are flow movements?
Flow movements, which include practices like yoga, pilates or tai chi, are rhythmic, continuous, and often meditative movements. Flow movements help us achieve a positve mind-body connection and anxiety relief through movement.
Incorporating flow pracitces even if it's just for a few mintues a day can contribute to a more positve, stable and relaxed mental state.
π§π½ββHow can flow movements help with my anxiety and mental health?
1. Engagement in the Present: Flow movements encourage us to focus on the present moment, which helps shift attention away from anxious thoughts. This type of "mindful movement" is grounding and can reduce the tendency to overthink.
2. Activation of the Parasympathetic Nervous System: Flow activities involve deep, controlled breathing and slow, intentional movements that help stimulate the parasympathetic nervous system. This "rest and digest" mode counters the "fight or flight" response associated with anxiety.
3. Endorphin Release: Flow movements release endorphins, the brainβs natural "feel-good" chemicals, which can help elevate mood and alleviate symptoms of anxiety and depression.
4. Improved Body Awareness: Practicing flow movements increases awareness of bodily sensations, which can help people better recognize signs of tension or stress. This body-mind connection is helpful for managing anxious responses.
5. Enhanced Cognitive Function: Flow states can increase cognitive flexibility, enhance problem-solving abilities, and improve focus and mental clarity, which can help with managing stress and anxiety.
6. Building Confidence and Resilience: Completing a flow sequence can foster a sense of accomplishment and resilience, which boosts self-esteem and provides a mental buffer against stress.
πππ
High intensity workouts as a stress reliever and mood changer are not for everyone. I find that flow movements do have a much longer effect on relieving the symptoms of anixety, stress and depression and other mental health related issues.
#yogaflow #pilatesflow #exercise #fitness #homeworkout #mentalhealth #MoveWithIntention #stressrelieftips #HealingThroughMovement #FlowForMentalHealth #MindfulnessPractice #SelfCareRoutine #wellnessjourney #CalmMindCalmBody #FindYourFlow #MentalHealthAwareness
16 days ago
(E)
Today I am going to be preparing these healthy, homemade, high protein, delicious Penut butter, Twix bars π
You will find the full recipe in my video below ππΌ
πππ
Firstly lets talk a little about why I prefer making homemade snacks and treats, over store bought.
Homemade snacks can often be more beneficial for weight loss and a healthy lifestyle, compared to store-bought ones, mainly because you have control over the ingredients and portion sizes. Store-bought snacks can be high in added sugars, unhealthy fats, preservatives, and high-calorie additives that contribute to weight gain.
I love making snacks at home as I can:
Use whole, unprocessed ingredients.
Control the amount of sugar, salt, and unhealthy fats.
Customize portion sizes to prevent overeating.
Choose healthier cooking methods like baking or air frying instead of deep frying.
Always note, that weight loss ultimately depends on your overall calorie intake and nutritional balance. If homemade snacks are made with calorie-dense ingredients or are consumed in large amounts, they could still hinder weight loss or affect your healthy lifestyle habits. To maximize the benefits, opt for nutrient-dense, low-calorie options like fresh fruit, nuts in moderation, vegetable sticks with hummus, or yogurt-based snacks and choose healthy ingredients, as we do here, when baking and cooking.
πππ
Lets get back to our healthy, Peanut butter Twix bars recipe!
My video gives you the standard healthy recipe. If you would like vegan friendly or a higher protein content, simply checkout my ingredients list below for the full options.#
Here's everythingyou will need:
Shortbread Base
1 1/2 cups almond or rice flour (v) Or (to increase the protein content) 3/4 cup almond/rice flour & 3/4 cup vanilla whey protein.
3tbsps melted cocnut oil
2tbsps maple syrup or honey
1 tsp vanilla extract
1/4 tsp sea salt
Caramel Layer
4tbsps smooth or crunchy peanut butter
3tsps maple syrup or honey
4tbsps coconut oil
1tsp vanilla extract
1/4 tsp sea salt
Chocolate Layer
1 cup dark chocolate chips melted with 1 tbsp coconut oil
8x8 baking tin
parchment paper
Oven preheated to 175 degrees
πππ
#healthyeaters #twix #highproteinsnack #healthyrecipes #highprotein #homemadehealthysnacks #preworkout #postworkout #healthysnacks #chocolate #fitnesscommunity
You will find the full recipe in my video below ππΌ
πππ
Firstly lets talk a little about why I prefer making homemade snacks and treats, over store bought.
Homemade snacks can often be more beneficial for weight loss and a healthy lifestyle, compared to store-bought ones, mainly because you have control over the ingredients and portion sizes. Store-bought snacks can be high in added sugars, unhealthy fats, preservatives, and high-calorie additives that contribute to weight gain.
I love making snacks at home as I can:
Use whole, unprocessed ingredients.
Control the amount of sugar, salt, and unhealthy fats.
Customize portion sizes to prevent overeating.
Choose healthier cooking methods like baking or air frying instead of deep frying.
Always note, that weight loss ultimately depends on your overall calorie intake and nutritional balance. If homemade snacks are made with calorie-dense ingredients or are consumed in large amounts, they could still hinder weight loss or affect your healthy lifestyle habits. To maximize the benefits, opt for nutrient-dense, low-calorie options like fresh fruit, nuts in moderation, vegetable sticks with hummus, or yogurt-based snacks and choose healthy ingredients, as we do here, when baking and cooking.
πππ
Lets get back to our healthy, Peanut butter Twix bars recipe!
My video gives you the standard healthy recipe. If you would like vegan friendly or a higher protein content, simply checkout my ingredients list below for the full options.#
Here's everythingyou will need:
Shortbread Base
1 1/2 cups almond or rice flour (v) Or (to increase the protein content) 3/4 cup almond/rice flour & 3/4 cup vanilla whey protein.
3tbsps melted cocnut oil
2tbsps maple syrup or honey
1 tsp vanilla extract
1/4 tsp sea salt
Caramel Layer
4tbsps smooth or crunchy peanut butter
3tsps maple syrup or honey
4tbsps coconut oil
1tsp vanilla extract
1/4 tsp sea salt
Chocolate Layer
1 cup dark chocolate chips melted with 1 tbsp coconut oil
8x8 baking tin
parchment paper
Oven preheated to 175 degrees
πππ
#healthyeaters #twix #highproteinsnack #healthyrecipes #highprotein #homemadehealthysnacks #preworkout #postworkout #healthysnacks #chocolate #fitnesscommunity
23 days ago
Hey everyone! Ladies, this i an important one for you!
Just because youβre pregnant doesnβt mean you have to press pause on fitness! π€°ππππ€±
Exercising during pregnancy can be so beneficial for both you and your baby. It can help improve your mood, support a healthy weight, and even ease labor and delivery. But always remember: every pregnancy is unique, so be sure to talk to your doctor first!
Check out my video below for more detailed information ππΌ
πππ
#FitPregnancy #PregnancyExercise
#PrenatalFitness #HealthyPregnancy #moms
#PregnantAndStrong #PrenatalWorkout #BumpWorkout #ActivePregnancy #ladies #women
#MomToBeFitness #SafePregnancyExercise
#PregnancyWellness #exercise
#BabyBumpFitness
#StrongMama #PregnancyJourney
#FitMamaToBe
Just because youβre pregnant doesnβt mean you have to press pause on fitness! π€°ππππ€±
Exercising during pregnancy can be so beneficial for both you and your baby. It can help improve your mood, support a healthy weight, and even ease labor and delivery. But always remember: every pregnancy is unique, so be sure to talk to your doctor first!
Check out my video below for more detailed information ππΌ
πππ
#FitPregnancy #PregnancyExercise
#PrenatalFitness #HealthyPregnancy #moms
#PregnantAndStrong #PrenatalWorkout #BumpWorkout #ActivePregnancy #ladies #women
#MomToBeFitness #SafePregnancyExercise
#PregnancyWellness #exercise
#BabyBumpFitness
#StrongMama #PregnancyJourney
#FitMamaToBe
1 month ago
Hiii,
ππππππ
Today I am going to teach you how to make healthy, tasty, energy bars at home. These are a delighful treat for the whole family and perfect when you need a pick me up or a pre workout boost!
πππ
Homemade energy bars offer several benefits, especially when compared to store-bought versions.
Here are some key advantages:
Nutritional Control: You can control the ingredients, ensuring they are healthy and free from additives, preservatives, and excess sugars. This allows you to focus on nutrient-dense ingredients like oats, nuts, seeds, and dried fruits.
Customizable: You can tailor the bars to your specific dietary needs or preferences, such as being gluten-free, vegan, or high-protein. You can also adjust the sweetness or flavor to your liking.
Cost-Effective: Making energy bars at home is often more economical than buying pre-packaged ones, especially when you buy ingredients in bulk.
Healthier Ingredients: Store-bought bars often contain unhealthy fats, artificial sweeteners, and processed ingredients. Homemade versions let you use natural, whole foods like honey, maple syrup, coconut oil, and nut **** er.
Sustained Energy: When made with ingredients like complex carbs (oats), healthy fats (nuts, seeds), and natural sugars, homemade energy bars provide long-lasting energy, making them a great snack for workouts, busy days, or hikes.
Portion Control: You can create the bars in the portion sizes that suit your needs, helping with calorie control if that's important to your health goals.
No Unwanted Allergens: Homemade bars allow you to avoid allergens like dairy, soy, gluten, or nuts, ensuring that they are safe for you or your family members.
Freshness: Homemade bars are fresher compared to store-bought ones, which may sit on shelves for months. This can improve both the taste and nutritional value.
So, taking all of the above into account, have a look at the video below and let me know how you customised your energy bars.
πππ
My ingredients
3 cups of quick cooking oats
2 scoops vanilla protein powder
1 tsp baking powder
1 tsp cinnamon
1 tsp all spice
1 tsp sea salt
1 tsp nutmeg
1/2 cup nuts (your choice)
1 tsp vanilla extract
2 tbsps coconut oil
1 apple...peeled and diced
2 cups apple sauce
2 tbsps sweetner (maple syrup, honey, zero calorie sugar)
πππ
#energybars #homemade #homemadeenergybars #healthyingredients #cooking #highprotein #highproteinsnack #preworkout #healthy #eatgood #fitnesspeople #exerciselovers #ladies #moms #women #womemwholift #fitness #gymrats #fitfam
ππππππ
Today I am going to teach you how to make healthy, tasty, energy bars at home. These are a delighful treat for the whole family and perfect when you need a pick me up or a pre workout boost!
πππ
Homemade energy bars offer several benefits, especially when compared to store-bought versions.
Here are some key advantages:
Nutritional Control: You can control the ingredients, ensuring they are healthy and free from additives, preservatives, and excess sugars. This allows you to focus on nutrient-dense ingredients like oats, nuts, seeds, and dried fruits.
Customizable: You can tailor the bars to your specific dietary needs or preferences, such as being gluten-free, vegan, or high-protein. You can also adjust the sweetness or flavor to your liking.
Cost-Effective: Making energy bars at home is often more economical than buying pre-packaged ones, especially when you buy ingredients in bulk.
Healthier Ingredients: Store-bought bars often contain unhealthy fats, artificial sweeteners, and processed ingredients. Homemade versions let you use natural, whole foods like honey, maple syrup, coconut oil, and nut **** er.
Sustained Energy: When made with ingredients like complex carbs (oats), healthy fats (nuts, seeds), and natural sugars, homemade energy bars provide long-lasting energy, making them a great snack for workouts, busy days, or hikes.
Portion Control: You can create the bars in the portion sizes that suit your needs, helping with calorie control if that's important to your health goals.
No Unwanted Allergens: Homemade bars allow you to avoid allergens like dairy, soy, gluten, or nuts, ensuring that they are safe for you or your family members.
Freshness: Homemade bars are fresher compared to store-bought ones, which may sit on shelves for months. This can improve both the taste and nutritional value.
So, taking all of the above into account, have a look at the video below and let me know how you customised your energy bars.
πππ
My ingredients
3 cups of quick cooking oats
2 scoops vanilla protein powder
1 tsp baking powder
1 tsp cinnamon
1 tsp all spice
1 tsp sea salt
1 tsp nutmeg
1/2 cup nuts (your choice)
1 tsp vanilla extract
2 tbsps coconut oil
1 apple...peeled and diced
2 cups apple sauce
2 tbsps sweetner (maple syrup, honey, zero calorie sugar)
πππ
#energybars #homemade #homemadeenergybars #healthyingredients #cooking #highprotein #highproteinsnack #preworkout #healthy #eatgood #fitnesspeople #exerciselovers #ladies #moms #women #womemwholift #fitness #gymrats #fitfam
1 month ago
DO WE REALLY GLOW DIFFERENTLY when we're exposed to Vitamin D? π β π β π β
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.
Yes, vitamin D, which is produced when your skin is exposed to sunlight, plays a significant role in your overall health, and it can indeed affect your skin's appearance. Adequate levels of vitamin D are linked to healthy skin because it supports cell renewal and repair, which can lead to a more radiant, glowing complexion.
Additionally, vitamin D has anti-inflammatory properties that may help reduce skin conditions like acne or eczema, and it promotes better mood and energy levels, which could also contribute to a noticeable "glow."
#WalkingForHealth #WalkMore #stepcount #DailyWalk #getmoving #ActiveLifestyle #NatureWalks #FitWalk
#WalkAndExplore #MindfulWalking #SunshineVitamin
#VitaminDBoost #GetYourD #SunlightTherapy
#HealthySkinGlow #NaturalVitaminD #SunExposure
#DForYourHealth #SunPowered
#VitaminDSquad
.
.
Yes, vitamin D, which is produced when your skin is exposed to sunlight, plays a significant role in your overall health, and it can indeed affect your skin's appearance. Adequate levels of vitamin D are linked to healthy skin because it supports cell renewal and repair, which can lead to a more radiant, glowing complexion.
Additionally, vitamin D has anti-inflammatory properties that may help reduce skin conditions like acne or eczema, and it promotes better mood and energy levels, which could also contribute to a noticeable "glow."
#WalkingForHealth #WalkMore #stepcount #DailyWalk #getmoving #ActiveLifestyle #NatureWalks #FitWalk
#WalkAndExplore #MindfulWalking #SunshineVitamin
#VitaminDBoost #GetYourD #SunlightTherapy
#HealthySkinGlow #NaturalVitaminD #SunExposure
#DForYourHealth #SunPowered
#VitaminDSquad
2 months ago
(E)
Do you love snickers???
If yes, you've got to store a tub of these in your refrigerator!π
Great for a quick and tasty energy kick, pre workout. Full of protein to aid your recovery and build that lean muscle and perfect for satisfying your sweet cravings and settling your appetite!
They are also great for the whole family π¨βπ©βπ¦π¨βπ©βπ§π¨βπ©βπ§βπ§
No bake,healthy, protein snicker bites. You will absolutely adore these! ππ
Here are the ingredients for you
2 bananas... sliced and chopped
2 tbsp Smooth peanut butter or 2 tbsp greek yogurt
Handfull Nuts... chopped
1 cup chocolate drops.. melted
2 tbsp coconut oil
(melt together)
Full recipe method in the video below!
#highprotein #highproteinsnack #preworkout #snickers #healthysnickers #healthy #eatgood #fitnesspeople #exerciselovers #ladies #moms #women #womemwholift #fitness #gymrats #fitfam
If yes, you've got to store a tub of these in your refrigerator!π
Great for a quick and tasty energy kick, pre workout. Full of protein to aid your recovery and build that lean muscle and perfect for satisfying your sweet cravings and settling your appetite!
They are also great for the whole family π¨βπ©βπ¦π¨βπ©βπ§π¨βπ©βπ§βπ§
No bake,healthy, protein snicker bites. You will absolutely adore these! ππ
Here are the ingredients for you
2 bananas... sliced and chopped
2 tbsp Smooth peanut butter or 2 tbsp greek yogurt
Handfull Nuts... chopped
1 cup chocolate drops.. melted
2 tbsp coconut oil
(melt together)
Full recipe method in the video below!
#highprotein #highproteinsnack #preworkout #snickers #healthysnickers #healthy #eatgood #fitnesspeople #exerciselovers #ladies #moms #women #womemwholift #fitness #gymrats #fitfam
2 months ago
Helloππ,
today I want to discuss, STAYING MOTIVATED when you start your new regime or even when you are restarting after a break away.
In part 1 of this discussion, I will be recommending to you the hints and tips I share with my clients.
I completely understand that the first 3 to 4 weeks of any new exericise, workout or diet regime are the toughest.
In this period our commitment will be tested in every way possible as the desire to quit or give in can be huge. Tiredness, cravings, boredom, outsider influences, busy times, aching muscles, other commitments, even friends and family will be pulling you in one direction, trying to get you off track from your goals. During this period it is vital to show yourself consistency and will power and keep your boundaries in place.
Check out my video below and lets get you started in the strongest way possible!π
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my tiktok ππβ«β«πβ«β«
https://www.tiktok.com/@co...
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my instagram πβ£β£β£
https://www.instagram.com/...
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my facebook πππππππ
https://www.facebook.com/p...
#motivationmonday #fitgoals #keepgoing #staymotivated #fitnessjourney #fitfam #consistencyiskey #fitnessinspiration #fitnesscommunity #homeworkout #healthyliving #selfcare #healthyhabits #makeithappen #crushyourgoals
#strongnotskinny
today I want to discuss, STAYING MOTIVATED when you start your new regime or even when you are restarting after a break away.
In part 1 of this discussion, I will be recommending to you the hints and tips I share with my clients.
I completely understand that the first 3 to 4 weeks of any new exericise, workout or diet regime are the toughest.
In this period our commitment will be tested in every way possible as the desire to quit or give in can be huge. Tiredness, cravings, boredom, outsider influences, busy times, aching muscles, other commitments, even friends and family will be pulling you in one direction, trying to get you off track from your goals. During this period it is vital to show yourself consistency and will power and keep your boundaries in place.
Check out my video below and lets get you started in the strongest way possible!π
.
.
my tiktok ππβ«β«πβ«β«
https://www.tiktok.com/@co...
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.
my instagram πβ£β£β£
https://www.instagram.com/...
.
.
my facebook πππππππ
https://www.facebook.com/p...
#motivationmonday #fitgoals #keepgoing #staymotivated #fitnessjourney #fitfam #consistencyiskey #fitnessinspiration #fitnesscommunity #homeworkout #healthyliving #selfcare #healthyhabits #makeithappen #crushyourgoals
#strongnotskinny
2 months ago
(E)
Hello.....Welcome to dessert time!
My recipe for today is this eas, yummy, 3 ingredient, Strawberry Chocolate Mousse ..
ππππ€€π€€πππππ
As well as satifying your choclocate craving, this mousse is also high in protein to keep you fuller fo longer and ensure you are adding to your days protein requirement.
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YOU WILL NEED: SERVES 2
250g Strawberries ..chopped
1 cup dark chocolate drops.. melted
2 tablespoons natural, full fat greek yoghurt
FULL PREPARATION IN THE VIDEO BELOWπ
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my tiktok ππβ«β«πβ«β«
https://www.tiktok.com/@co...
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my instagram πβ£β£β£
https://www.instagram.com/...
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my facebook πππππππ
https://www.facebook.com/p...
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πΆπΆββπππ½ββ
My recipe for today is this eas, yummy, 3 ingredient, Strawberry Chocolate Mousse ..
ππππ€€π€€πππππ
As well as satifying your choclocate craving, this mousse is also high in protein to keep you fuller fo longer and ensure you are adding to your days protein requirement.
.
YOU WILL NEED: SERVES 2
250g Strawberries ..chopped
1 cup dark chocolate drops.. melted
2 tablespoons natural, full fat greek yoghurt
FULL PREPARATION IN THE VIDEO BELOWπ
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my tiktok ππβ«β«πβ«β«
https://www.tiktok.com/@co...
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my instagram πβ£β£β£
https://www.instagram.com/...
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my facebook πππππππ
https://www.facebook.com/p...
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πΆπΆββπππ½ββ
2 months ago
Hello ππ
I am here again.. π for you and our topic for today will be about Mental Health.
Exercise and mental health go hand in hand. Fighting stress and depression with exercise is definitely the way forward. Exercise can boost your mood and help give you a more positive outlook, as well as improving your sense of control, your self esteem and your coping abilites.
Feeling good after achieving a physical goal may help ease depression and anxiety by the release of endorphins (a natural chemical released by our brain). These endorphins give us a sense of imporved well-being and help us have more positive thoughts.
Alongside this, exercise reduces the levels of stress hormones in the body, therefore we have much better sleep patterns, improved mood and less overall anxiety.
So, what are you waiting for?
Check out my video below and lets get you moving today!πππ
π§π§ββπ§π§π§π§π§
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for daily videos πΊπ¬ππππ
https://coachnadiapt4u.pro...
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my tiktok ππβ«β«πβ«β«
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https://www.tiktok.com/@co...
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my instagram πβ£β£β£
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#depression #stressrelief #mood #mentalhealth #exerciseandmentalhealth #anxietyrelief #endorphins #sports #sport #fitness #gym #training #workout #motivation #athlete #instagram #fashion #life #fitnessmotivation #running #healthylifestyle #health #healthcare #personaltrainer #uae #rasalkhaimah #ras_al_khaimah #woman #ladies #pt4u
I am here again.. π for you and our topic for today will be about Mental Health.
Exercise and mental health go hand in hand. Fighting stress and depression with exercise is definitely the way forward. Exercise can boost your mood and help give you a more positive outlook, as well as improving your sense of control, your self esteem and your coping abilites.
Feeling good after achieving a physical goal may help ease depression and anxiety by the release of endorphins (a natural chemical released by our brain). These endorphins give us a sense of imporved well-being and help us have more positive thoughts.
Alongside this, exercise reduces the levels of stress hormones in the body, therefore we have much better sleep patterns, improved mood and less overall anxiety.
So, what are you waiting for?
Check out my video below and lets get you moving today!πππ
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for daily videos πΊπ¬ππππ
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#depression #stressrelief #mood #mentalhealth #exerciseandmentalhealth #anxietyrelief #endorphins #sports #sport #fitness #gym #training #workout #motivation #athlete #instagram #fashion #life #fitnessmotivation #running #healthylifestyle #health #healthcare #personaltrainer #uae #rasalkhaimah #ras_al_khaimah #woman #ladies #pt4u
2 months ago
Hiππ, today we are discussing 'Cortisol'.
In this day and age of stressful living I find it is a reocurring topic among my clients. So, today we will help you understand what cortisol is and why it is so important to try to keep this hormone regulated as much as possible.
Do you have high cortisol levels?
β«What is Cortisol?
Cortisol is your bodies main stress hormone, made by our adrenal glands. Your mood, anxiety levels, motivation, drepression levels are all controlled via the brain and cortisol. The hypothalamus and the pituitary gland within the brain monitors the level of cortisol within the blood. Your brain adjusts the level of cortisol it makes as it senses a change in your levels. The pituitary gland will then control the amount of cortisol released.
β«Why do we produce cortisol?
Cortisol is used within our bodies for a number of reasons which include
1. Controlling the level of inflammation within the body
2.Regulating our lood pressure
3. Controlling our sleep patterns
4. Increases our energy in stressful situations
5. Increases gloucose within the body
6. Manages how we use certain nutrients including fats, proteins and carbohydrates.
β«How does cortisol work within the body?
We have receptors for cortisol in most cells within our body and each cell recieves and uses the hormone in a different way. Our daily activities, experiences and lifestyle dictate how much cortisol we need each day, so generally our requirements fluctuate day to day.
Stressful situations which put us on high alert will cause a change in our cortisol levels which isn't usually an issue as once the stress is removed our levels return to normal and the ody regulates its self and balance is restored.
However, when we are under a constant or longterm state of stress including being the the state if flight or fight for an extended peiod of time, this is when potentially too much or even too little of the hormone is released into the bloodstream and things begin to become unregulated within the body which derails many of our functions.
This can potentially lead to
* constant high or low blood pressure
* headahes
* anxiety
* depression
* memory loss
* brain fog and confusion
* restless leg syndrome and interrupted sleep patterns
* digestive issues and complaints
* weight gain and weight loss
* easily bruised skin
* patches of dark skin
* muscle weakness
* distended or bloated stomach
* excessive tiredness
πππ
β«How can we help our bodies regulate this hormone?
Using the right type of exercise can really help reduce levels and improve your overall health, both physically and mentally. Therapeutic exercises such as swimming, yoga, pilates, and stretching, along with good breathing techniques can help reduce your cortisol levels significantly and naturally. In the longterm you will notice a reduction in the overall symptoms of having excessive fluctuations in cortisol levels.πππ
#exercisebenefits #cortisol #stress #stressmanagement #exercisebenefits #lowercortisol #ladies #women #moms #womenover40 #femalefitness #female
In this day and age of stressful living I find it is a reocurring topic among my clients. So, today we will help you understand what cortisol is and why it is so important to try to keep this hormone regulated as much as possible.
Do you have high cortisol levels?
β«What is Cortisol?
Cortisol is your bodies main stress hormone, made by our adrenal glands. Your mood, anxiety levels, motivation, drepression levels are all controlled via the brain and cortisol. The hypothalamus and the pituitary gland within the brain monitors the level of cortisol within the blood. Your brain adjusts the level of cortisol it makes as it senses a change in your levels. The pituitary gland will then control the amount of cortisol released.
β«Why do we produce cortisol?
Cortisol is used within our bodies for a number of reasons which include
1. Controlling the level of inflammation within the body
2.Regulating our lood pressure
3. Controlling our sleep patterns
4. Increases our energy in stressful situations
5. Increases gloucose within the body
6. Manages how we use certain nutrients including fats, proteins and carbohydrates.
β«How does cortisol work within the body?
We have receptors for cortisol in most cells within our body and each cell recieves and uses the hormone in a different way. Our daily activities, experiences and lifestyle dictate how much cortisol we need each day, so generally our requirements fluctuate day to day.
Stressful situations which put us on high alert will cause a change in our cortisol levels which isn't usually an issue as once the stress is removed our levels return to normal and the ody regulates its self and balance is restored.
However, when we are under a constant or longterm state of stress including being the the state if flight or fight for an extended peiod of time, this is when potentially too much or even too little of the hormone is released into the bloodstream and things begin to become unregulated within the body which derails many of our functions.
This can potentially lead to
* constant high or low blood pressure
* headahes
* anxiety
* depression
* memory loss
* brain fog and confusion
* restless leg syndrome and interrupted sleep patterns
* digestive issues and complaints
* weight gain and weight loss
* easily bruised skin
* patches of dark skin
* muscle weakness
* distended or bloated stomach
* excessive tiredness
πππ
β«How can we help our bodies regulate this hormone?
Using the right type of exercise can really help reduce levels and improve your overall health, both physically and mentally. Therapeutic exercises such as swimming, yoga, pilates, and stretching, along with good breathing techniques can help reduce your cortisol levels significantly and naturally. In the longterm you will notice a reduction in the overall symptoms of having excessive fluctuations in cortisol levels.πππ
#exercisebenefits #cortisol #stress #stressmanagement #exercisebenefits #lowercortisol #ladies #women #moms #womenover40 #femalefitness #female
2 months ago
Hello πππππ
Share some β₯ to my fantastic community group...
https://www.instagram.com/... π£πΆββπ― Walking, mountain climber, detox challenges and many more are always underway!
Let's keep supporting and encouraging each other.
My Community Challenges help you manage your time, hit your daily goals and targets and provide community group support as you need. It's a great way to ensure you stay active, especially if you find your motivation is lacking. Visit me on instagram or for a customised challenge plan at the price of just a coffee, head over to
https://ko-fi.com/coachnad... and lets get you started.
Can't wait to see you there!
Check out the video belowππΌ and enjoy a liver cleanse to get you startedππ
my instagram πβ£β£β£
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#fitnesschallenge #stepcount #challengeaccepted #fitnesschallenge #lowimpact #walking #workout #fitnesscoaching #fitnesscontent #homeworkout #fitness #newfollowers #homeexercise #community #exercise #fitnesspeople #womenwhoworkout #momsofig #newgymrat #fitnesslover #exerciselover #weightloss #getmoving #wellness
Share some β₯ to my fantastic community group...
https://www.instagram.com/... π£πΆββπ― Walking, mountain climber, detox challenges and many more are always underway!
Let's keep supporting and encouraging each other.
My Community Challenges help you manage your time, hit your daily goals and targets and provide community group support as you need. It's a great way to ensure you stay active, especially if you find your motivation is lacking. Visit me on instagram or for a customised challenge plan at the price of just a coffee, head over to
https://ko-fi.com/coachnad... and lets get you started.
Can't wait to see you there!
Check out the video belowππΌ and enjoy a liver cleanse to get you startedππ
my instagram πβ£β£β£
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https://www.instagram.com/...
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#fitnesschallenge #stepcount #challengeaccepted #fitnesschallenge #lowimpact #walking #workout #fitnesscoaching #fitnesscontent #homeworkout #fitness #newfollowers #homeexercise #community #exercise #fitnesspeople #womenwhoworkout #momsofig #newgymrat #fitnesslover #exerciselover #weightloss #getmoving #wellness
2 months ago
Hello ππ
I am here again.. π for you and our topic for today will be about
the benefits of drinking HOT LEMON WATER first thing in the morning.
ππππ«π«π«π«
There are a few tips & tricks for boosting your metabolism and aiding weightloss, without you really having to try and this is one of my favourites. I can actually drink this all day, especially on the cooler winter days. Not only is it a great aid for weightloss but it has so many other benefits too including detoxifying your body, encouraging glowing skin and a better mood and more vitality.
So why not drop your morning coffee for 4 days and reap the benefits of this simple but great lemon & water drink!
Check out my video below ππΌ
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my tiktok ππβ«β«πβ«β«
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my instgram πβ£β£β£
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#weightloss #detox #nutrition #organcleanse #livercleanse #lemon #water #sports #sport #fitness #gym #training #workout #motivation #athlete #instagram #fashion #life #fitnessmotivation #running #healthylifestyle #health #healthcare #personaltrainer #uae #rasalkhaimah #ras_al_khaimah #woman #ladies #pt4u
I am here again.. π for you and our topic for today will be about
the benefits of drinking HOT LEMON WATER first thing in the morning.
ππππ«π«π«π«
There are a few tips & tricks for boosting your metabolism and aiding weightloss, without you really having to try and this is one of my favourites. I can actually drink this all day, especially on the cooler winter days. Not only is it a great aid for weightloss but it has so many other benefits too including detoxifying your body, encouraging glowing skin and a better mood and more vitality.
So why not drop your morning coffee for 4 days and reap the benefits of this simple but great lemon & water drink!
Check out my video below ππΌ
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my tiktok ππβ«β«πβ«β«
https://www.tiktok.com/@co...
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my instgram πβ£β£β£
https://www.instagram.com/...
...
πΆπΆββπππ½ββ
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#weightloss #detox #nutrition #organcleanse #livercleanse #lemon #water #sports #sport #fitness #gym #training #workout #motivation #athlete #instagram #fashion #life #fitnessmotivation #running #healthylifestyle #health #healthcare #personaltrainer #uae #rasalkhaimah #ras_al_khaimah #woman #ladies #pt4u
2 months ago
Hello ππ
My recipe for you today is HEALTHY CHICKEN MOZERALLA STICKS.
Super high protein, airfried and so tasty for the whole family.
These chicken and mozeralla sticks are perfect as a snack anytime during the day or as your protein portion with lunch or dinner.
As they are so rich on protein, they are great when you need somethin to curb thoe craving or control your appetite.
I love prepping this recipe and storing it in an airtight container, leaving it ready to cook in under 15 minutes. So easy and convenient!
Why not give these a go, subscribe and let me know in the comments how much you enjoyed them.
*Recipe/ ingredients
400g cooked, shredded rotisserie chicken
1 whole egg
100g Mozeralla cheese
1/2 tsp salt
1/2 teaspoon black pepper
1 tsp onion powder
1 tsp garlic powder
1 tsp thyme (or to your taste)
Powdered Parmesan cheese (for rolling).
Full preparation details in the videoπ¦ belowππΌ
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my tiktok ππβ«β«πβ«β«
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my instagram πβ£β£β£
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my facebook πππππππ
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πΆπΆββπππ½ββ
#food #likes #delicious #sweet #healthyfoodlover #vegan #dinner #breakfast #cake #chocolate #homemade #healthyfood #lunch #foodstagram #healthylifestyle #yum #foodphotography #dessert #foodgasm #foodblogger #foodlover #Keto #ketodiet #ketofriendly #highprotein #proteinlover
My recipe for you today is HEALTHY CHICKEN MOZERALLA STICKS.
Super high protein, airfried and so tasty for the whole family.
These chicken and mozeralla sticks are perfect as a snack anytime during the day or as your protein portion with lunch or dinner.
As they are so rich on protein, they are great when you need somethin to curb thoe craving or control your appetite.
I love prepping this recipe and storing it in an airtight container, leaving it ready to cook in under 15 minutes. So easy and convenient!
Why not give these a go, subscribe and let me know in the comments how much you enjoyed them.
*Recipe/ ingredients
400g cooked, shredded rotisserie chicken
1 whole egg
100g Mozeralla cheese
1/2 tsp salt
1/2 teaspoon black pepper
1 tsp onion powder
1 tsp garlic powder
1 tsp thyme (or to your taste)
Powdered Parmesan cheese (for rolling).
Full preparation details in the videoπ¦ belowππΌ
ππππ€€π€€πππππππππ
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my tiktok ππβ«β«πβ«β«
https://www.tiktok.com/@co...
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my instagram πβ£β£β£
https://www.instagram.com/...
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my facebook πππππππ
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πΆπΆββπππ½ββ
#food #likes #delicious #sweet #healthyfoodlover #vegan #dinner #breakfast #cake #chocolate #homemade #healthyfood #lunch #foodstagram #healthylifestyle #yum #foodphotography #dessert #foodgasm #foodblogger #foodlover #Keto #ketodiet #ketofriendly #highprotein #proteinlover
2 months ago
(E)
Hello ππ
I am here again..
Welcoming you on joinimg my community. Lets get you motivated, looking good, feeling fabulous and being a better version of you! π
my tiktok ππβ«β«πβ«β«
https://www.tiktok.com/@co...
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my instagram πβ£β£β£
https://www.instagram.com/...
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πΆπΆββπππ½ββ
#fitnessgoals #wellnessjourney #strongerwithage #women 's fitness #over40fitness #weighttrainingtips #personaltraining #community support #newbeginnings #sports #sportfitness #fitness #gym #training #workout #homeworkout #uae #rasalkhaima
I am here again..
Welcoming you on joinimg my community. Lets get you motivated, looking good, feeling fabulous and being a better version of you! π
my tiktok ππβ«β«πβ«β«
https://www.tiktok.com/@co...
.
my instagram πβ£β£β£
https://www.instagram.com/...
...
πΆπΆββπππ½ββ
#fitnessgoals #wellnessjourney #strongerwithage #women 's fitness #over40fitness #weighttrainingtips #personaltraining #community support #newbeginnings #sports #sportfitness #fitness #gym #training #workout #homeworkout #uae #rasalkhaima
