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
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
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...
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.
.
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
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 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
