MOVE. Fitness wellness lifestyle

Looking good is nice but even BETTER is FEELING good! Regular exercise makes you FEEL good.

Prep your next breakfast with this Chia seed pudding.

Its the best feeling to wake up knowing that breakfast is already done. Chia seeds have lots of health benefits. How to make it:

2 tbps of chia seeds
1/2 cup milk
Vanilla extract (optional)

It's so versatile that you can add whatever suits.

Take your wellness journey to the next level, learn how to eat to fuel your body and achieve your goals, learn how to make eating healthy simple with meal prepping. You learn this and more in my nutrition coaching program. Reach out and let's get your journey started🌼🌼

Keep it simple and nutritious. Lunch was ready in 7 minutes and meal prep made that possible. Meal prepping takes some time and energy but it's so worth it!

Happy Thursday all!

HOT CACAO RECIPE

If you drink warm drinks in the morning, here's one you can try. It taste really good and gives a mood and energy boost from the Cacao powder. I love a nice cup of coffee but recently have reduced my intake and this hot Cacao recipe has been a nice go between.

Recipe

1 tsp Cacao powder (read up on the benefits of Cacao)
1 cup milk of choice ( coconut milk really gives it a nice flavor
Dash of Cinnamon and Nutmeg
1/4 tsp vanilla extract (optional)
Sweeten if desired.

I'm always looking for new tea and morning drink ideas. Share some of your faves below 👇

Do you avoid Mountain climbers and burpees because they're hard?😫
If you answered yes, start here ☝️

Mountain climbers and burpees are easier when done on an incline. Find a sturdy surface like a countertop, table, chair. You still get an amazing Ab workout and the benefits of shoulder stability and cardio.

These modifications can help Postpartum women who have healed from their Diastasis and C section and who are moving from beginner to intermediate phase of exercise.

Another quick, simple salad. Prepping your ingredients beforehand is key to this salads simplicity.

Prepped:

🥒Butternut squash (roasted with olive oil, salt and black pepper)
🥒Beets (roasted with olive oil, salt and black pepper)
🥒Cabbage, Cucumbers, Tomatoes
🥒Arugula/Rocket
🥒Fried Salmon cakes (canned pink salmon, 1 egg, a little Breadcrumbs, salt, black pepper, herbs rolled into balls). Works well in an air fryer, or baked. Tuna also works well as a substitute to Salmon.

Have an awesome Thursday!

Holding a plank can feel like the longest 30 seconds of your life 😆. It's such an awesome move for your Core but very challenging for some of us.
Do you find it challenging to maintain your form with Planks? Or maybe you have a Diastasis Recti after baby and front facing planks are off limits for now. Try these 3 wall plank modifications and feel what works best for you. They look easier than they seem, if done correctly your Core will be challenged and you will feel those muscles working. Hold the plank for 30 seconds or whatever feels good for you.


If you find it challenging to do your planks without your bottom/Glutes sticking out or going into an anterior pelvic tilt, slightly tilt your pelvis under. And ensure that your Core is braced.


Move your body everyday, Stay consistent and remember that most exercises can be modified to suit your abilities.

What's your hardest meal to figure out? Breakfast, Lunch or Dinner? For me it's Lunch so I try to keep it as simple as I can while making it as nutritious as possible. This is one of my go-to salads, it's a balanced meal with Carbs, Protein and Fats.
Tip: Prep your veggies before and store them in a container that will keep them fresh. This will make preparation faster.


Learn how to fuel your body the right way, feel more energetic and reach your goals with Nutrition coaching. Send me a message and let's set up a call.

LOW IMPACT PELVIC FLOOR FRIENDLY EXERCISES

The struggle is real with pelvic floor issues. Jumping, running, laughing, coughing can cause an unexpected leak. Some Moms deal with Pelvic floor issues for years and it sometimes makes exercise feel daunting. Right now high impact exercises might not be your thing but no need to miss out on the benefits of exercise. Try these pelvic floor friendly modifications for your next set of Jumping Jacks, Mountain Climbers and Skaters.

❓❓❓Should I go to the gym? What program should I start with? If you're new to fitness or resuming exercise after a break or Postpartum, Walking is one of the best forms of exercise.


Don't overthink it, the more simple your routine is, the better your chances of sticking with it. Walking has so many health benefits and it lays the foundation for other forms of exercise.


Keep it simple and start where you are 🌞

Sometimes back pain is as a result of improper lifting techniques. As Mom's we spend a lot of time bending over; whether lifting the kids, picking up heavy grocery bags and boxes, unloading the dishwasher or picking up toys from the floor. How can we protect our backs while lifting?

✔ Brace your Core
✔ Hinge at the hips
✔ Bend your knees
✔ Keep your back straight
✔ Exhale as you're about to lift.

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Have an awesome Tuesday!!! 🌻