F.A.B Mind & Body Fitness

Wishing you all a very Merry Christmas filled with love, joy, and magic 🎅🏽🏝️ 🇹🇭

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Hope your week is panning out well for you 🤗
If you are taking back control of your health think about including a lil handful of nuts 🥜 a day - I pop mine in this pot and nibble on them at my desk at work 💻

Why include nuts? 🌰

Eating a handful of 🥜 nuts a day can provide various health benefits

Nuts 🥜 are rich in healthy fats ✅ fibre ✅ and essential nutrients like vitamins ✅ and minerals ✅
They contribute to heart health 🫀help manage weight ⚖️ and offer antioxidant properties.

Nuts 🥜 can also be beneficial for the skin. They contain essential nutrients like vitamins E and B, as well as minerals like zinc, which play roles in skin health.

These nutrients contribute to antioxidant defenses, collagen production and overall skin maintenance.
Including a variety of nuts 🥜 in a balanced diet ⚖️ can complement overall skin health.

However, it's essential to be mindful of portion sizes ( hence pot) as nuts 🥜 are calorie-dense ✅
Incorporating a variety of nuts 🥜 into a balanced ⚖️ healthy diet 🍎 can be another powerful nutritious choice.

Lucky my office 💻is 1 min away from Lidl’s 🛒… a bag of these is just £1.80 - grab a handful and pop them into a pot and crack on with your day knowing your loving your body 🥰 by giving it a delicious nutritious treat 💁🏻‍♀️

Hello Monday 😃
Hope you all had a great weekend 👌🏼… It was ‘ Wellness weekend’ at Breeze, lots of taster sessions and finished it off on an endorphin high 😁 🚴‍♀️ seeing some of my breezy familia.

Great start to the morning 💻 and week 💯 it was a sweaty 🥵 strong session 👌🏼 with the wide awake crew ⏰ - well done ladies for showing up 👏

My message 🗣️ in teaching nowadays is from an understanding of ‘ wellness’ health preservation and optimisation, often I finish class with
‘ don’t let anyone get on your nerves ‘ which brings a smile 😃 but there is a reason behind it. 👇

Cortisol is a stress hormone 👿 which stores body fat and makes us hungry has negative health consequences as it causes fat to be stored in the wrong places 🙅🏻‍♀️- it also turns your immune system down thumbs 👎

Wrong places? - Let’s talk Belly fat or ‘ visceral fat’ and not from an aesthetic point of view 😏 👙 🙅🏻‍♀️

Visceral belly fat is hormonal sensitive that has lots of 🩸 blood vessels, it’s a great energy ⚡️supply when we are physically active 🏃‍♂️ … the problem with those stores when ‘excess’ is they’re also really inflammatory😏 ❌

When fat cells get too large and swell they can become dysfunctional causing inflammation ❌ sometimes, chronic systemic inflammation which ruins and challenges health.
It’s been linked to the increase ⬆️of many ‘modern lifestyle diseases’ such as diabetes, Alzheimer’s, heart disease, cancer to name just a few.

Bottom line is - Excess fat causes ‘inflammation’ ❌🙅🏻‍♀️ and produces hormones like ‘leptin’ which increases ⬆️ appetite.

If we want to live longer, happier and be around healthily for loved ones ❤️ it’s important to understand why we need to reduce body fat by improving diet 🍎 and activity levels 🏋🏻‍♂️
Its not just to feel more confident, feel better, be more flexible 🤸‍♀️ or for a holiday 🏖️ or wedding 👰the key in all this is that knowledge is powerful 👌🏼

So, how can we help ourselves to avoid being another growing statistic?

✅ Drink half your body weight in ounces of water a day 💧

✅ Increase your fibre 🌰🥜 ( processed foods remove fibre and add fats and sugars to make it more palatable )

✅ Get regular quality sleep 😴

✅ Improve your metabolism by exercising 🏃‍♂️ 🏊 🚴‍♀️🏋🏻‍♂️weight loading and moving more

✅ Eat a wholesome diet 🥦 avoiding and limiting ultra processed foods 🧁

✅ Reduce sugar 🍰 🥐 🍺 🍷 - having High levels of insulin increases fat storage ( just mentioned inflammation)

✅ Reduce stress 🧘‍♀️- learn to relax more.

Hope you found this helpful … it’s not all doom and gloom as we have power to change it 💯
Have a great day and week all 😊

If you need any support with taking a step up and forwards do drop me a message 📝 always happy to help 🤗

Let’s get it 💪🏼

Love Rachel 💋 # # #