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

Hey everyone! Ladies, this i an important one for you!

Just because you’re pregnant doesn’t mean you have to press pause on fitness! 🤰💜💜💜🤱
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 👇🏼
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#FitPregnancy #PregnancyExercise
#PrenatalFitness #HealthyPregnancy #moms
#PregnantAndStrong #PrenatalWorkout #BumpWorkout #ActivePregnancy #ladies #women
#MomToBeFitness #SafePregnancyExercise
#PregnancyWellness #exercise
#BabyBumpFitness
#StrongMama #PregnancyJourney
#FitMamaToBe

Hiii,

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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!
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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.

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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)
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#energybars #homemade #homemadeenergybars #healthyingredients #cooking #highprotein #highproteinsnack #preworkout #healthy #eatgood #fitnesspeople #exerciselovers #ladies #moms #women #womemwholift #fitness #gymrats #fitfam

Do you love snickers???

If yes, you've got to store a tub of these in your refrigerator!😉
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 👨‍👩‍👦👨‍👩‍👧👨‍👩‍👧‍👧
No bake,healthy, protein snicker bites. You will absolutely adore these! 😋💜

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

Hi💜💜, 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?

⚫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.

⚫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.

⚫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

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⚫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.💕💕💕

#exercisebenefits #cortisol #stress #stressmanagement #exercisebenefits #lowercortisol #ladies #women #moms #womenover40 #femalefitness #female