Administrator pinned this post
3 months ago
Hi,
welcome to my features page where you can recieve lots of free hints, tips and advice on how to achieve your goals.
Losing excessive body fat and improving your muscle mass is one of the most important things we can all do for ourselves. It is even more important in women who are entering their 40s and 50s and onwards. It's never too late to start, and whatever age you begin, I can ****** ure you that with the right guidance, you will begin to reap the benefits within a short amount of time.
#fitness #weightloss #qualityoflife #weightlossjourney #personaltraining #gym #weighttraining #community #newfollowers #followers
welcome to my features page where you can recieve lots of free hints, tips and advice on how to achieve your goals.
Losing excessive body fat and improving your muscle mass is one of the most important things we can all do for ourselves. It is even more important in women who are entering their 40s and 50s and onwards. It's never too late to start, and whatever age you begin, I can ****** ure you that with the right guidance, you will begin to reap the benefits within a short amount of time.
#fitness #weightloss #qualityoflife #weightlossjourney #personaltraining #gym #weighttraining #community #newfollowers #followers
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
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
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
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§
.
for daily videos πΊπ¬ππππ
https://coachnadiapt4u.pro...
.
.
.
my tiktok ππβ«β«πβ«β«
.
https://www.tiktok.com/@co...
.
.
.
my instagram πβ£β£β£
.
.
https://www.instagram.com/...
...
πΆπΆββπππ½ββ
#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
π§π§ββπ§π§π§π§π§
.
for daily videos πΊπ¬ππππ
https://coachnadiapt4u.pro...
.
.
.
my tiktok ππβ«β«πβ«β«
.
https://www.tiktok.com/@co...
.
.
.
my instagram πβ£β£β£
.
.
https://www.instagram.com/...
...
πΆπΆββπππ½ββ
#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
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£
.
https://www.instagram.com/...
.
.
#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£
.
https://www.instagram.com/...
.
.
#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
.
.
my tiktok ππβ«β«πβ«β«
https://www.tiktok.com/@co...
.
.
my instgram πβ£β£β£
https://www.instagram.com/...
...
πΆπΆββπππ½ββ
.
#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
.
.
my tiktok ππβ«β«πβ«β«
https://www.tiktok.com/@co...
.
.
my instgram πβ£β£β£
https://www.instagram.com/...
...
πΆπΆββπππ½ββ
.
#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
(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...
.
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
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
