Fitness & Beyond

Be proud of EVERY. SINGLE. ACCOMPLISHMENT! It is far too easy to minimize the smaller victories in our life. You need to change the way you think, the way you speak and the way you feel about each milestone. Instead of saying, I only lost one pound, say I’m so proud my hard work is helping me move in the right direction. Instead of saying, I can only run 1 block, say my body is learning to run further each day. ... If your friend came to you and said she/he/them lost one pound or ran 1 block, what would your response be? Exactly....you would be proud and encouraging them along their journey. In the same way we need to encourage ourselves and be proud of our accomplishments, regardless of how little you think they may be. Be the warm, kind, supportive friend to yourself, the way you would be to others. #friends #beyourbiggestfan #fitnessmotivation #believeinyourself #onedayatatime #bekind #trusttheprocess #goals #support #kindness #mentalwellness #keepgoing #nevergiveup #youareworthit #fitmama #womenempowerment

As the Easter long weekend begins, try your best to be mindful of what you put in your month AND eat each bite mindfully. We know that an impaired gut microbiome can be triggered by a number of things. These include a high-sugar, high-fat, low-fiber diet; impaired immunity; use of drugs, like antibiotics, birth control pills, and estrogen; and psychological stress.... Refined grains, and highly processed foods convert to sugar when we eat them and SUGAR is what FEEDS the bad bacteria. Anti-inflammatory medications, acid-blockers and antibiotics have been proven to lower the biodiversity of the gut flora. In a study published in Clinical microbiology and infection showed that the biodiversity was significantly lower in the participants taking more than one of these medications. The great news is that the gut microbiome can be healed. You can start healing your gut by first removing the bad and adding in the good stuff. Good bacteria love healthy whole, organic, plant-based foods, ones that are high in fiber and nutrients and contain no artificial ingredients. Focus on fibrous foods such as cruciferous vegetables, berries, garlic, onions, lentils, nuts and seeds, avocado oil, and olive oil. And supplement with probiotics. Dr. Mark Hyman. #cleaneating #healthylifestyle #fitness #wholefoods #guthealth #healthyfood #microbiomehealth #gutflora See more

Who doesn't love an extra day off!!! What do you have planned? Are you kicking back? or Are you going to continue to crush your goals?... YOU GOT THIS!!! #goals ##positive #fitness #challenges #crushmygoals See more

Excuses.......We all have them. I’m too tired, I have nothing healthy to eat, I have an injury but don’t have time to go see someone to assess and help me with recovery. Lack of time, money, knowledge, where to start and how to keep going are all barriers we set for ourselves. If you want to succeed in achieving a healthy lifestyle and your fitness goals your will has to be larger than your excuses. ... There are ways to keep yourself motivated, determined and on track. Dm us with your struggles, we can share some tips and tricks that have helped us and our clients. You are truly stronger than you think. You just have to believe in yourself and keep moving forward. #motivation #healthylifestyle #movingforward #keepgoing #noexcuses #fitness #mindset #believeinyourself #goals #strength #mentalwellness