I'm always trying to think of healthy choices for everyone in my family❤
Here's a simple way to spruce up your steal cut oats
- Vanilla protein powder -Fresh strawberries
-Vanilla extract .
I have learned how to cut back on calories when the need is there without making things difficult or having the need to count. .
That said, I find it's easiest for people to fluctuate in weight and maitenance because of a few things......
❇1. Lack of awareness in hidden calories. E.g..sauces, sugars, dressings, milks, creams, sweeteners & the biggest one..... Drinks🍷
. ❇2. Not enough protein - depending on your goals women should be consuming between 1(min) & 1.5 grams/pound of body weight. .
❇3. Not eating breakfast & Not eating enough- salads alone won't do it ladies. Have a chicken breast or fish with it, nuts, Greek yogurt, hardboiled eggs. Nutrient rich foods & lots of veggies.
❇4. Timing- if you are settling in, spending time on a device and watching the tube, this isn't the best time to be eating your heavier meals, unless you have just returned from a hard workout.👌Also, don't do a heavy workout on an empty stomach. .
❇5. Making it too complicated - It doesn't have to be, eat whole foods as much as possible, avoid sugars & alcohol, drink a gallon of water a day (at least), get a good sleep, and do some form of exercise that makes you sweat.💦😰 .
If you are interested in the recipe, send me a message or DM
✨Get up & start.... That's it! Your body can work from where ever you are but you have to push through those voices in your head......
- It's hard
- I don't have time
- I'm tired
✨Our bodies were meant to move things, lift things and be pushed. When we stop using it in that way, the body starts breaking down. .
Talk is cheap & the work shows👌
Nutrition is 🔑 .
Nutrient timing is essential for optimal results but it doesnt have to be complicated✨
Brown basmati rice
Chicken with hot sauce .
Perfect meal before my second workout if today. Im about to welcome my back into heavy lifting again. Also trying some new supplements tonight but there's more to that story for later 😁 I should be a fine mess tomorrow between my lower & upper body #nopainnogain 👿 .
REVELATION WELLNESS KINGSTON
Classes start back up a week from today!! ALL are welcomed - share and spread the word to your friends!
Frequently asked questions:
What is it? A fitness class where we move our bodies for something bigger than ourselves!
Where are the classes held? Bay Park Baptist (come in through the back doors and we are in the first room to your right). When are the classes? Thursday nights @ 7:30pm starting September 21.
Cost? Classes are by donation of any kind! A love offering of $5 is recommended (but not mandatory) and 10% of all donations go to charity!! What to wear? Comfy clothes! We get a little sweaty!! Why attend? Because He's worthy of it all (including our health) 🙌
If you have any questions please message me!! So excited to start back up and see what this new season brings!! #blessed#revwellkingston#baypark#revelationwellness#fitnessteacher#fitnessclasses#frequentlyaskedquestions#kingstonclasses#kingstonfitness
Very soon it will be back to counting and calculating my meals......not because I have to but because my goals require it😄
I have missed it actually and the best part is that I won't be calorie restricted or in a deficit, just no more eating and drinking what ever the hell I want. .
A healthy mind & body requires some discipline. You can work out, go on your treadmills, run all day long but if youre not filling your body the proper fuel it really won't matter in the long run. ( No pun intended ) It's sad yes, but true😥 Dont fool yourself and drink or eat your hard work, you can't have results of health with poor eating habits.
Progress only happens when you don't quit. .
Life gets hard for all of us, bodies ache, mood just isn't there, work/life balance isn't figured out. We all experience the same obstacles.They're real & they're valid...... Move on .
Yes I have one of those no-nonsense attitudes & no I'm not of pne those people who always found it easy - If you knew my real story, you would understand. .
Making time for our health should be a priority regardless..... There's isn't any special potion, you must do it & reap the rewards later. .
Sprint intervals this morning 8 x's the length of my driveway , will add distance later
Finished 1.5mins quicker then 2 days ago Jax is so much faster then me now😰
**** Morning thought & long post:) .
Daily habits are the best way to ensure you reach your goals. With other responsibilities in life our health can take a backseat. .
How much time in a day do you spend thinking about aches and pains or your desire to feel a certain way, run with a grandchild, go hiking, run a marathon? Then, before we know it, we're back in to looking after something or someone else..... And continue to feel like shit for another day. .
Our health shouldn't be taken for granted because at the end of the day, it's shortening our lifespan and preventing us from functioning the way we should and more importantly the way we want. Our fitness & nutrition is our own responsibility to ourselves...... Not just to think about or talk about but to act on. .
When purchasing our German Sheppard, I opted on feeding TRUE all natural raw food. Reason....... Now, a dogs life is considered mature at 10 years old whereas years ago when dogs weren't on kibble (they hunted for their food), mature was 16!!!! There's a reason for that & it's something to think about. We walk them, take them for runs all because we know they need exercise, with that comes a need for optimal nutrition to help sustain us. .
Sadly, if you look around, when are people aging?? There are kids and 40yr olds having heart attacks, type 2 diabetes cases are sky rocketing and the obesity rate is, well, something we've never seen before. .
What's even more sad is that this is NOT the plague, WE have the choice. Make a choice to #liveyounger#livefit . Stop making those excuses, set a goal and make it happen. .
I am here & I can help...... We are in this together #bemorehuman
Taking in the morning views with my sidekick after some outdoor fasted cardio...... I am mentally preparing to initiate some big goals that I've set for myself. ---------------------------------------------
I have taken a very long sabatical from training. Ive eaten what I wanted, When I wanted. No timing, no counting calories and most importantly NO GUILT ...... I've had time to reflect on what health really means to me and more importantly think about the message I want to pass to my children, my clients and others looking to find balance With life and being healthy. ---------------------------------------------
I've always been an "all or nothing" person- to extremes😵 So finding balance is tough for me. I'm either all in, train 3 times a day, count everything, not eat out ever, orrrrr I'm in off mode ( which subsequently, has proven to be needed to reset🙌 ---------------------------------------------
The down fall...... I'm not happy, I feel weak, I'm bloated, hit snooze 4 times before I can get up, cravings, irritated, tired, stressed, low self esteem, clothes aren't fitting right etc. That's what no weights (yes weights) and poor diet does- combined.....fact👌I've worked very hard to find out what its like to feel really good, So enough with the bullshit, it's one day at time, me vs me, no fucking excuses🙌👊
Don't change your performance because of the audience..........
Not everyone is going to understand why you do what you do and the sacrifices that you're willing to make. Many will feel intimidated by others because they're not willing to make the same commitment to themselves. -
Setting goals and following through is hard, training is hard, eating for health not habit can be hard......but not if U are important enough for U. -
There's going to be lunches, birthday parties, lack of knowledge about what is actually healthy, bbq's etc the list goes on of all the opportunities to sabotage your goals..... Yes balance is key but it isn't balance if it's every week or every other day* it's your lifestyle. -
Being healthy means looking after what's on the inside through proper supplementation and nutrition, strength training and reaching YOUR goals. You can do it, you are strong enough, you are capable and you are worth it!!!!!❤Stay strong & stay focused -I say this to myself often....... ------------------------------------------------------------------
I struggle with what I want because I want everything!!! -
I waited too long to chase dreams, hell I didn't even know you were suppose to:(
I didn't believe in love, I didn't believe in people, I didn't believe in me. -
What I've learned is that dreams can be real when you decide to make them just that and set a goal to settle for nothing less. Love is real when you're willing to be vulnerable, forgiving and able to accept your flaws & someone else's with compassion. - -
Most importantly I've learned that believing in yourself is NOT a right of passage, we are not born with the ability.....we are taught, if not while growing up then we need to teach ourselves.
Come alive and want everything......and not in a material way but in a way that brings you positive vibes from the inside out💕🌈
Congrats to @stiffyb11, you're the week one winner of a one month unlimited in our "Why Not?" Challenge. Please PM for details on how to claim.
Week 2 challenge. RULES. *Tell us what you Love most about Spring. *tag 3 friends *follow us on Insta.
New challenge and prize pack every week!! Ready, Set, GO!
For years I tried EVERYTHING to lose weight. 👉🏼 juice diets 👉🏼 no carb diets 👉🏼 the "no eating diet" 👉🏼 the abs diet 👉🏼 the pink diet (ok.. I may have got this one because of the colour 😜) When I mean everything.. I legit mean everything!
And every time.. I had the SAME result.
Small weight loss followed by a bigger weight gain.
Going through old photos, I came across these... and it really got me to thinking.. and the one common denominator in the times I did have success... I was using the same products!
2010 - I had NO idea about "proper nutrition" or really how to lose weight effectively.
2012 - I went on a trip with some friends and went hardcore with doing the insanity program a month before! (Little did I know that this company and their programs would ultimately change my life forever!) 2016 - this was my first few months of fully committing to a couple of programs from the same company!
The support and ease of learning about my health and proper nutrition has changed my life!
With the summer months coming up and the nice weather in the near future, I am kicking it into high gear and going to be running an online accountability group using these very programs starting April 10th!
Comment below "Spring into Health" for more info! ✨
Thank you Christina and Nick for an awesome six weeks! @staveoff Looking forward to many more! These two made fitness fun and accessible and I finally found a gym and a crew of amazing women that make me want to go and be active!! Thanks guys!#ygk#kingston#ygkfitness#staveoff#ygkfit#kingstonfitness