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Living life holistically, exercising for enjoyment, eating for pleasure & empowering YOU to do the same 💫 ∘ IIN Health Coach ∘ ISSA Fitness Trainer
I believe we need to be open minded and curious about additional income streams. Hands up if: you’re a single income household? someone with less than 2 weeks of savings? someone with no job security?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I get it. I, myself, have been laid off from my day job. . .and I am concerned that this crazy time in life may cause a little or a lot of financial stress for some of us. But I want to share why I'm not fearful.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are some interesting stats from this month alone, March 2020, globally for our company:⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𑁍 12% increase in sales⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𑁍 25% increase in new clients⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𑁍 42% increase in team join⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We are busier than ever before. Despite what you may think or believe from the news, there is still incredible opportunity for you to:⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ work from home⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ make a positive impact in the lives of others by inspiring health⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Maybe you've lost your job, like me; you're biz isn't moving right now; you've said no in the past because of timing; you've started with us but want to pick back up full speed -- regardless, no judgement. I am happy to send you a non obligatory recorded webinar where we explain all the deets.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We have a beautiful program and product over at @thehseofficial that's not only fully remote online but the world desperately needs at the moment; we help supercharge immune health and empower our clients to feel great, decrease stress, become the most inspired version of themselves & look after their families wellbeing too!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's a no brainer.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ My invitation to you is if you're needing help financially, or you're wanting to start something where you can work from home, or you finally have some time to start a passion project / side hustle, or you refuse to sit at home and #netflixandchill. . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ We are very much recruiting 💫⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Send me a DM if you need to know more 💌 I've never seen more people win, lead with heart, or do business with integrity + class like I'm seeing our team do right now.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now is, seriously, the perfect time.
Self care isn't just face masks, bubble baths & shopping.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s the foods you eat.⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's knowing when to say no.⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's working out when you don’t really want to.⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's stepping away from your desk to breathe.⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's protecting your energy & creating boundaries. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Self care is going to look a little different for everyone, but should be a priority for everyone. You know how I've talked about not being able to fill others cups until you fill your own?!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For me, it looks like:⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☆ Waking up earlier to read & sip my matcha⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☆ Getting outside throughout the day⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☆ Affirmations on my phone as reminders⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☆ Planning out workouts to hold me accountable⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☆ Cooking dinner for my bf during a busy week⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The list goes on-and-on but I didn't make these changes over night. One small shift at a time and I created a life that feels a whole lot more happy & joyful than it does stressful, anxious or drained.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What small change can you make this week to add more self care to your routine?
This is possibly one of my fave combinations for brekkie or a recovery meal. I didn't buy or make nut butter this week, so whenever that happens this is my go-to for a "spread" or fruit dip!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's basically just protein powder mixed with either water, (non-dairy) milk, or (non-dairy) yogurt until a pudding / mousse texture forms. It's SO easy; imagine a #healthified frosting!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I use my @juiceplus_us plant-based complete protein in chocolate flavor. And honestly, whenever I give samples I ALWAYS share this recipe. When the PB runs out, you can catch me dipping my apple slices in this 🥰⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here's how to make it:⠀⠀⠀⠀⠀⠀⠀⠀⠀ Add 1 scoop @juiceplus_us chocolate complete protein (or protein of choice) to a bowl. Pour in a small amount of liquid. I'd say 2-3 Tbsp. My fave to add is just water or @foragerproject plain cashewgurt. Mix until combined. Spread on rice cakes and top with fresh fruit (figs + bee pollen in this photo), or use to dip your fave fresh fruit or carrot sticks.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag me if you try this combo xx
I think it’s easy to look at people promoting a healthy and fit lifestyle and think that they don’t know how it feels to struggle, but I am here to tell you that I am "healthy and fit" but I still struggle everyday with body image.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Newsflash: we all look different. My healthy and fit doesn’t look like your healthy and fit, and every day I am learning to be okay with that.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So how do I deal with body image?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I ask the hard questions: How do you feel? Did you give it your all this week? Did you show up to your workouts? Did you make food choices that are serving you? And if I can give an honest HECK YES to those questions then I say sorry to myself for being so harsh, tell my body I love it, and move on with my day 💛⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Self love is freaking hard. I am right there with you Sis; struggling, trying my best not to compare, and learning to love myself along the way ✨
Trying to perfect our grocery game, since all "non-essential" businesses are closed. I find myself sectioning off my shopping list into categories [Pantry, Produce, Frozen, etc] so that I'm in-and-out asap and not lingering! We're lucky enough to live within walking distance of our local @wholefoods but I find myself wanting to go just because it's an excuse to get out of the apt. . .on that note, here's my current strategy:⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🛒 Having ONE BIG SHOP on the weekend for most essentials and plan a follow up mid-week for some fresh produce and protein. I don't usually meal plan, but instead buy protein and veggies I can roast and mix into several different dishes throughout the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍠 VEG: I choose 2-3 veggies for roasting. Sweet potato and brussel sprouts are two of my faves. Things like carrots, cucumber, bell pepper, and greens are the other staples I replenish often.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍤 PROTEIN: This varies, honestly I go by what's on sale because #oneabudget...lately we've been into organic chicken thighs, shrimp, tempeh, beans, & ground turkey.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍳 EGGS: My go-to for protein/healthy fat source! I like to buy a dozen and boil 4 or so to have on hand for snacks/lunch, and save the rest for recipes, etc.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So far so good, but definitely noticing the food expenses higher than normal since both the BF and I are wfh = all meals eaten at home with no meals out — not saying that’s a bad thing!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How are you all doing with food hauls? Are you still going, or are you ordering online? Let me know what you are doing to stay healthy!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dEATs taco bowls: greens, @eatbanza chickpea rice, refried beans, roast sweet potato, salsa
There's a self development exercise that Gabby Bernstein does where she tells you to say out loud:⠀⠀⠀⠀⠀⠀⠀⠀⠀ "I am proud of myself. I am amazing. I am so proud of how far I've come." ~ at first I was like *haha thank u, next* but then I was like ~ oh HECK YES. I am honestly so damn proud of myself!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Over the last couple of years and even more so these last few months, I've really stepped into my power and have focused hard on my personal growth.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Mentally . Physically . Emotionally⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I've had to DO the things that I kept putting aside. I had to stop convincing myself that tomorrow was the magical day I would make a change. I had to stop waiting for Monday. I had to crack myself open in order to let the light in.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Facing your obstacles head on is the most freeing thing you'll do for yourself. Instead of running from the issue, level up and face it.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don't like your current state of health? CHANGE IT.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don't like your current job? QUIT IT.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don't like your relationship? END IT.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I'm not gonna sit here and tell you "it'll be easy". This sh*t is hard. But I can promise you a better, stronger, happier, & more authentic version of yourself.
I can't believe it's already been 9 months. . .since I decided to include these into my morning routine, and flood my body with their nutraceutical power to benefit my health 😍⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I was already healthy. I already ate a majority plant-based diet. I wasn’t sick or lacking any micronutrients and as a health coach, supplements are not my "go-to" — whole foods are.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So, why did I say yes?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌱 They’re not designed to supplement anything nor are they a supplement - I loved that⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌱 With over 30 randomized, double-blind, placebo controlled, published peer-reviewed medical journals, it’s the most researched nutraceutical in the world (the second has only 6)⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌱 Their antioxidants and phytonutrients are 100% bioavailable and absorbable by the gut⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These have become my insurance on preventative health 🙏🏼✨ My immune system is stronger, and I find that on the occasion I am sick, it doesn't last nearly as long!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are so many more reasons I could share 💛 but today I just wanted to give a short shoutout with my gratitude for these and to @thefeelgoodeffect_ for introducing these to me.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The power of wholefood nutrition is real guys 🙌🏽 I believe we really can heal ourselves with food.
Did you know our ancestors knew if a food was sweet, that meant it was safe to eat? Sweetness was a sign that a plant was edible, because most plants that are poisonous to humans taste bitter. So cool!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sweetness is also an indication that the plant is high in glucose, which means that it will offer us lots of energy. The sugar contained in fruit - fructose - is a healthy sugar when you're eating the WHOLE fruit, and getting all of the fiber, vitamins, and minerals. But when sugar is extracted from sweet plants and added to another food (like bread or cereal), you're not getting any nutritional benefits. That sugar is #addedsugar, and it offers nothing but empty calories.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you're like most people, you love sweets. Is it "poisonous"? No Sis! Your relationship with sugar is one that you should identify & reflect upon. For me personally, I'm all about fruits (fresh, frozen & dried). There are many kinds of sugar, but FRUCTOSE is fruit sugar. When you eat fiber-rich fruit that contains fructose, your body absorbs the sugar for energy, and the fiber keeps the sugar from overloading your system because it slows down your digestion.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That's why I don't say no to fruit; I eat apples daily. Fruit is nature's energy-delivery system — offering delicious sweetness 🍒🍌🍓🍊🍏 in a form that sustains us too!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dEATs: mango, oat milk, hemp seeds
Just incase you needed another baking recipe, I added this “GF Sandwich Bread” 🍞🥣 recipe to my blog today! Easy, GF bread recipe that's delicious, moist, and perfect for sandwiches, pb or avocado toast, or just by the slice. Here's what you'll need: water, eggs, sea salt, coconut sugar or honey, @bobsredmill GF 1:1 baking flour, and active dry yeast. For the full recipe, head to the link in my bio and click on “Blog” 🔗📲 Curious if you've been spending any extra time in the kitchen 👩🏼🍳 if so what have you been baking/cooking up??
My inner girl pep talk as of late, "It's not because I have to. It's because I GET TO." ⚡️ And if I'm being honest, I just really freakin love fitness!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sis, exercise shouldn't be a punishment, you should enjoy it. I love running -- yeah, sure, some days are hard to find the motivation. . . but I promise you once you find the type of exercise you LOVE ie. dance, surfing, HIIT, crossfit -- it makes things a heck of a lot easier to stay motivated 🏄🏼♀️💛⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I love to run but I also change things up and adapt often, so I don't get bored. Here's what my training has consisted of this week:⠀⠀⠀⠀⠀⠀⠀⠀⠀ ╰ chest + shoulders⠀⠀⠀⠀⠀⠀⠀⠀⠀ ╰ pelvic floor/core⠀⠀⠀⠀⠀⠀⠀⠀⠀ ╰ lower body⠀⠀⠀⠀⠀⠀⠀⠀⠀ ╰ back + biceps⠀⠀⠀⠀⠀⠀⠀⠀⠀ ╰ track laps⠀⠀⠀⠀⠀⠀⠀⠀⠀ ╰ LISS (walking, outside run)⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What are some of your fave workouts? Would love to know, could give me some inspo to add to my list 🤓
Today: take steps to connect your body with your mind so that you can develop an awareness of how your actions make you feel, and consistently strive toward those actions that truly make you feel GOOD inside & out. Make those actions a habit. Build and reinforce your own work ethic for your own health each day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A human being can sometimes eat 5x a day. A human being should sweat at least 1x a day. That gives you 6x every single day of your life, to choose to be unconscious or conscious. So choose to be awake or to live in a dreamland.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Consider this, "i am taking care of myself today by _____."⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wake up. Love yourself. Care for yourself. Your body is the most precious thing you have. Tell me, what are you doing to take care of yourself today?
Not here to share anything regarding youknowwhat or tips to boost your immune or to dwell on my current lack of TP 🧻. . . .but rather, these gluten-free healthy-ish brownies I made recently! _ Grab yourself a box of @wholefoods gf brownie mix and prepare it per the directions on the back of the box. Secret ingredient # 1 was that I used my @ancientnutrition MCT oil in replace of regular vegetable oil. Next, I spread out half the batter in my baking dish, then spread a layer of peanut butter, the secret ingredient # 2! Followed by the last portion of brownie batter. Bake per the box directions, and voila! They turned out ooey-gooey and ever so flavored with a hint of *cinnamon* from the Black Seed MCT oil 🥰 Baking from a package is not typically how I roll, I genuinely love spending time in the kitchen, but sometimes I choose convenience. Curious if you typically bake from packaged items (even if organic or GF), or do you bake from scratch?
Happiness⠀⠀⠀⠀⠀⠀⠀⠀⠀ ╰ is the new rich⠀⠀⠀⠀⠀⠀⠀⠀⠀ Inner peace⠀⠀⠀⠀⠀⠀⠀⠀⠀ ╰ is the new success⠀⠀⠀⠀⠀⠀⠀⠀⠀ Health⠀⠀⠀⠀⠀⠀⠀⠀⠀ ╰ is the new wealth⠀⠀⠀⠀⠀⠀⠀⠀⠀ Kindness⠀⠀⠀⠀⠀⠀⠀⠀⠀ ╰ is the new cool⠀⠀⠀⠀⠀⠀⠀⠀⠀ _⠀⠀⠀⠀⠀⠀⠀⠀⠀ Challenge of the day: smile at a stranger 😊 Seems really simple doesn't it? In all reality though, we're always moving 100 miles an hour, faces in our phones, laser focused on our goals, and now more than ever keeping to ourselves — but you never know what a small, kind gesture might do for someone, and you never know what they might be going through either!
The online holistic health platform that I collaborate in as a health coach - @thehseofficial - has decided to raise awareness and funds for NFP, Operation Underground Railroad (OUR) this month @OURrescue⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is an incredible cause that makes a difference in the lives of innocent children who have been caught up in the world of child trafficking for organ harvesting, pornography, sex slavery, and prostitution.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Our goal is to⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1) RAISE AWARENESS⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2) RAISE $5000⠀⠀⠀⠀⠀⠀⠀⠀⠀ to help make a difference to the millions of innocent children who are affected by these horrible situations. The funds will go towards rescuing children and also recovery programs including: scholarships, child care, vocational training, art + music therapy camps, support, and housing.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How can you join me & be a part of the mission? There are 5 ways you can link arms with me this month:⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ Sponsor a child for free⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ Join us as a client inside #TheHSE & $10 is donated on your behalf⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ Join us as an Ambassador & $50 is donated on your behalf⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣ Help me hold an event in your community to raise awareness⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5️⃣ Donate with the link provided in my bio⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I would love for us to connect & work together with our mission, please send me a message if you're interested to learn more 💗⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #OURrescue #operationundergroundrailroad #empowerawomansaveachild #knowbetterdobetter