Nancy Holistic Nutritionist

NEW YOUTUBE VIDEO ALERT In this video I am talking about Piriformis Syndrome is a small, flat, band-like muscle that originates on the anterior surface of the sacrum and connects the most inferior part of the vertebrae to the upper part of your leg. _ Implementing these corrective exercises will help relieve the pain but will repair and strengthening the hip region. _... FOUR MOBILITY - CORRECTIVE EXERCISES, LINK IN THE BIO. #youtubechannel See more

NEW YOUTUBE VIDEO ALERT What’s inside my gym bag? and Upper Body Training. #youtubechannel #youtuber AS ALWAYS LINK IN THE BIO!

I’ve got a secret to losing visceral fat and it’s not exercised. _ Lately, I have been starting my 12-week challenge of Apple cider vinegar, lemon, & water shot until I discover this easy to use, a great tasting in a bottle from @newnordicnorthamerica apple cider vinegar gummies! It literally tastes like candy with Apple flavour. It's SUGAR-FREE & vegan-friendly. _ Apple Cider Vinegar has so many benefits such as killing harmful bacteria, lower blood sugar levels, aid... weight loss, improve heart health and boost skin health the list goes on. _ You’re missing out if you haven't tried these gummies but the good news is I’ve got a coupon for you, use MYAPPLECIDER to get 20% off on newnordic.ca. #newnordicnorthamerica #applecidergummies #applecidervinegargummies #vistacanada #vistaambassador #vistamagazine #partner_newnordicnorthamerica See more

What is Carb Cycling? _ Carb cycling is a dietary approach in which you alternate carb intake on a daily, weekly or monthly basis. _ It is commonly used to lose fat, maintain physical performance while dieting, or overcome a weight loss plateau.... _ In this video, I talked about my experiences with Carb cycling for a week 1 or 2 and the effects I find out of it. #youtubechannel LINK IN THE BIO

And I am back with another Physique Update and more Marco tracking (What I Eat in a Day) video kinda delayed but I was busy juggling 3 jobs! Show some . #lifeofahustler #goalgetter #youtubechannel

Alright, the end of summer is here. Fall is starting but please don’t hibernate instead adopt a new lifestyle that will keep you energized all year round! Define your body goals or simply getting your health in check. _ Check out my 7 days free trial - Gold membership before you commit to 12 months complete body transformation not just physically but mentally & spiritually. All for $59 per month. Space is limited so sign up now, I am taking only 2-3 clients a time. LIVE... BEAUTIFULLY + FIT. . LINK IN THE BIO. See more

Curious to know what supplements I do take and brands I recommend then head over to my newest video! #youtubechannel link in the bio.

I'm am honoured to be featured as their ambassador such a great community connecting with everyone in the health & wellness industry. _ Please grab your hard copies at a health food store near you or view it virtually with this link: https://issuu.com/vistamagazinecan/docs/vista132_book_issuu

Hello , I just uploaded a YouTube video on my channel. I produce content weekly talking about my fitness journey or upcoming beginner strength-training program, what I eat in a day and also adventure during my weekends. #supportyourgirl #youtube #nutrition #fitness

Can’t do life without them. #familyiseverything

Checking in with ya'll. _ I’ve been secretly training myself and tracking my Marcos and I must say how hard it is to really consume enough proteins without going over my fats! I love cardio so I always eat a lot of crabs, I mean a lot. However, lately, I have been skipping it but still maintaining my 10,000 steps daily. So here's my dinner recipe for the day after a tennis match with my hubby. INGREDIENTS: Organic Black Jasmine Rice, Cucumbers & Tilapia Fish Topped with Cherries Tomatoes & Red Onions Sauce.

Salt water pool with a view. A weekend out of town for my cousin #wedding. Much needed mini break. #weekendvibes #summervibes #familytime #familytravels

Work-life balance - Family’s Bunch #sundayfunday @ Spencers at the Waterfront

It’s been a while for status updates on my fitness journey. Again, the number on the scale does not matter but I like to track my progress and my clients to see where we can adjust. I monitor closely to see if what I'm implementing works. What gets measures gets managed is the saying I believe to be true! _ Progress after #covid I add on more protein and weighted heavier at 120 pounds and gained 1 muscle pound. My fat percentage went up to 16-17% because I wasn't as active and eating more but after the gym opened up it dropped. I am just consistently working out 3-4 times a week and adding a minute of resting period in between sets. It made such a HUGE difference.

Almost forgot it's our 1 year anniversary as a married couple! A lot happened quickly, my husband got promoted, we acquired another new home leaving our old one as rental income, we got into stocks investing, I got a new job as a digital account executive and soon working in a clinic with an amazing medical team so I can take clients in person and virtually! All this and a multiple fails attempts of starting a family . _ My outlook on this is the grass is greener where you water it. We may be financially stable but we definitely fail in other aspect of life. I believe a good life is a well balanced life. Same goes for a healthy lifestyle. _ Comment below if you’re accomplishing anything this year despite a #pandemic or a fail attempt at something ? I love for you to share so WE can all feel normal...

DO YOU NEED TO PERFORM CARDIO TO LOSE FAT? The answer is no, You do not need to perform cardio to lose fat. You lose fat by restricting caloric intake and performing resistance training, or a combination of both! The key factor in losing body fat is consuming fewer calories than you expend. Cardio can help you expend more calories, but is not absolutely necessary. The ultimate solution is restricting caloric intake. If you consume fewer calories, you will burn and lose more ...calories. How does resistance training help with fat loss? Resistance training is one of the most efficient ways to get lean because it builds muscle. When you build muscle, you raise your resting energy expenditure (booting your metabolism). Muscle tissue requires more calories to function, even at rest, than fat tissue. The more muscle mass you have, the more calories you burn per day. WHICH TYPE OF CARDIO MAXIMIZES FAT LOSS? Although cardio isn't necessary for fat loss doesn't mean you shouldn't perform it. There are multiple benefits to cardio, especially for health, which can contribute to your calorie deficit. In fact, a long low intensity workout on an empty stomach will lead to the greatest fat loss. A long, slow run first thing in the morning is the go-to daily workout for most people. _ Research has shown that HITT workout is a powerful way to lose fat, as compared to LISS training. Low intensity aerobic cardio leads to less fat loss and may hinder muscle growth. In contrast, HIIT caused the body to target fat stores for energy, which means greater fat loss. All in all, any workout can be utilized in a time and place depending on your goal. If your main goal is to lose fat then HITT training will be necessary. However, if you're a beginner performing a LISS will help increase your endurance level to get you comfortable and start performing interval workouts. Resistance training builds muscle and leads to higher resting energy expenditure. LISS training increased muscle mass in the heart, better disposal of metabolic waste, more use of fat as a fuel instead of sugar, and increased fat oxidation. LISS may not burn as much fat as HIIT, but it provides health benefits.

BUILDING MUSCLE IN ANABOLIC STATE You must endure a training stimulus. Intense exercise stimulates a cycle of catabolic reactions in the body. It means that breakdown occurs. After muscle tissue breaks down, it needs to be restored. This is where the body becomes anabolic. _ After an intense workout, the body is nutrient deficient. Although growth hormone and testosterone increase during any workout, these hormones create an anabolic state and increase what is called protein... synthesis. Muscle protein synthesis helps prevent the breakdown of muscle protein. - The longer your training, the more catabolic the body becomes. It is not beneficial to be in the gym for 3 hrs each day. Aim for workouts to last no more than 45 mins to avoid an increase in cortisol. This stress hormone promotes a catabolic state and increases when all energy is fatigued from the body. TIP: Ideally try to achieve the same, if not more, exercise in a shorter time to maintain an anabolic state. BENEFITS OF ANABOLISM TRAINING Anabolic training improves body composition, lean body mass, hormone production, and strength. Strength gains and muscle hypertrophy depend on muscle energy or stimulus. _ Anabolic training boosts metabolism and improves performance levels. It impacts overall health by preventing disease such as: - Muscle function and growth Exercise abilities Heart function Blood circulation Blood sugar levels Bone density and strength Immune system function Calorie burn _ Want to Know How to Get Your Body in an Anabolic State? DM me. Comment below if you're back at the gym, what is your exercise?

, . . SERVINGS Use g column, as ‘per serve’ column will leave you astray. Although it’s a similar product, the manufacture decides how big or small their serve is to seem more appealing. It can vary significantly between brands.... FIBRE fibre will make you feel fuller for longer, how control your blood sugar, manage your cholesterol, reduce your risk of chronic diseases and, of course keep you regular. This is quite simple. The more the better. Considering most of us aren’t even meeting the recommended 25 to 30 g a day. FAT When it comes to fats, we’re looking for healthy onesinstead of being concerned about the amount. This is where the ingredients list is important. If a product has a high-fat content, check the ingredients to make sure the fats are coming from wholesome sources such as olive oil, nuts, seeds, coconut, and butter. Avoid refined vegetable oils, hydrogenated and trans fats. SODIUM A good pinch of salt is roughly the equivalent of 400 mg sodium. aim for less than 400 mg/100 g to help look after your heart. SUGAR 4 g of sugar is the equivalent of 1 teaspoon. We’re aiming for less than six teaspoons per day, so divide into your healthy eating plan or should be kept to an occasional treat. _ *Remember this doesn’t count for fruits, lactose in milk products, and other naturally occurring sugars as per my pervious posting.

Challenge accepted. Together, we unified stronger . #femaleempowerment Thanks @lilykatie!

I’m getting another nephew! Can you picture me being a mother? My kids probably be my life versus my work. #babyshower #motherhood