Holistic Sidekick

Struggling with your diet but don't know where to start? 1 Your meals should contain each of the macros- Carbohydrates- give you energy and contain fiber Protein- build and repair muscle tissue ... Healthy Fats- keep you full for longer and help with cell function Keep it simple, don't overthink it. Stick to whole foods and keep processed foods like fried, refined, etc to a minimum 2 In between your meals, drink lots and LOTS of water- not juice or pop. If you start to feel hungry, have water! More likely you are thirsty than you are hungry. Avoid gulping water during meals, sips are fine to help aid in digestion. 3 Listen to how your body feels after eating certain things. Does it get upset after dairy, gluten or soy? Cut those items out for minimum 2 weeks (longer if you can). Then add one back in at a time and see how you react. If your stomach doesn't agree, then you know you don't sit well with it 4 Gaining body awareness is key to health. Cravings come from your mind. You may think it's what you want, but once distracted, you forget you were even craving something. Your gut is your natural digestive brain, the one who really knows what you need. The worse we eat, the harder it is on the gut to tell us what we really need. So the next time you crave something you know deep down you don't need, ask yourself: will ingesting this help me or harm me?

SHOULDER WARM UP . . These are great for increasing shoulder ROM before adding load, holding a BB back squat or doing a few sets on own to strengthen your ro...tator cuffs. Lighter weight helps to improve smaller weaker muscles (like scaps) without larger stronger muscles (like deltoids or biceps) from overcompensating with heavier weight. Resistance bands are excellent for this . . Why warm up? 1stimulates synovial fluid release, which improves joint mobility & reduces joint friction 2improves neuromuscular coordination 3reduces risk of injury by increasing body temperature within muscles, tendons & ligaments 4gradually raises HR and steady state of activity to avoid lactate build up (oxygen supply = oxygen demand) 5helps to focus body/mind connection . . If you are deconditioned or getting less than 90 mins of activity total a week, then it's recommended doing light cardio like going for a walk, bike ride or jumping jacks to increase heart rate and body temperature before dynamic active stretches like these. And remember, take your time to reach steady state warm up. Usually about 5-10 mins depending on your fitness level . . Leave a comment or DM me with any questions regarding your own personal fitness journey See more

Been feeling low energy, And a little sad. Rode my bike to a quiet park, With a backpack and my mat. Feeling like a small town kid again,... Practicing yoga in the sun. This is what life is about. Where it had all begun. This feels like happiness. This feels like home. It's inside you always, So you never feel alone. . . . . #nastalgia #happiness #homeiswheretheheartis #sunshine #yoga #bikeride #poetry #holisticsidekick #beautifulbc See more

INSTANT POT POT ROAST . . It's hard to mess this up. Remember to keep it simple. Then set it and forget it! .... . Ingredients: 2-3 lb beef chuck roast Avocado oil (or oil of your choice) 1 yellow onion chopped 3 cloves of garlic minced 2 tbsp tomato paste 4 cups broth (I used vegetable) 4 carrots cut diagonally 4 stalks celery chopped 1 bunch red chard (Can add potato but we were out) Thyme & rosemary . . Directions: Put instant pot on saute Season beef with salt, pepper and other spices you'd like Heat oil, add beef and cook until evenly brown per side, about 2-3 mins. Then put aside Add onion, stir frequently till translucent- about 2-3 mins Stir in garlic and tomato paste till fragrant- about a minute Stir in broth, vegetables, then top with beef Add thyme and rosemary Add more broth or water if needed Pressure cook on high at least 60 mins- I did 90 mins because Himit and I both like to know it's cooked... Once it's done, take the beef out and shred Option to put back in and enjoy as a stew or take out veggies and add liquid as a gravy. Just add flour or cornstarch to the liquid and cook until smooth . . Definitely play around with the recipe and add or take out what works for you and your family. Can also be stored in an airtight container in the freezer for a couple months. Easy breezy See more