Fire + Ice Wellness

Take that step for better health;

🏋️‍♀️ take that class
🏃‍♀️ sign up for the race
🥗 have the salad as a side instead of fries
🩺 get regular check ups

You body (mentally and physically) will thank you for it ❤️

Wondering how to structure your daily nutrition plan? 🥗🍔🍳

Here's some general guidelines and a sample menu.

The general recommendation is to make your breakfast abundant of all 3 macronutrients, to reach good levels of satiety.
Your lunch then should be more solid, consisting of 3-4 whole foods like grains, animal products, and vegetables.

Dinner should be had 2-3 hours before bedtime and should consist foods that will keep you well fueled through the night, like cottage cheece, brown rice, or sweet potatoes, along with veggies.

In-between all of these, you can have snacks like nuts, fruits, and protein shakes.

Remember that whole foods offer a lot of variety!

The food choice is yours.

Whole Grain carbohydrates are the better options to choose from when reaching for carbs. They are slow digesting, higher in fiber and will contribute to healthy digestion and more sustained energy levels.

When you do eat slightly processed carbs like, crackers, bread or pasta- read the labels. You want to see minimal ingredients on the list, first ingredient should read whole grains. Choosing one that has less than 10g of sugar per serving is better.

Limit your intake of highly processed carbs like sugary breakfast cereals, fruit juice, ice cream or soda.

Want help to reach your health and fitness goals? Let’s talk! Whether your goal is to gain muscle and strength, lose body fat, improve your overall health, increase your energy and mood or stop stressing about what you’re eating…schedule a free consultation with me, I’d love to help you out. Link in bio 👆

Fitness isn’t just about losing weight, gaining muscles or just looking good. Moving your body for at least 30min a day will improve your sleep. 😴

Exercising daily is a way to also a good way to manage stress, which is also another impact on your sleep.

Are you tired of trying every diet plan and exercise program under the sun? What if I told you I can help you ditch dieting, without feeling restricted, know what to do (and not do) in the gym, stay consistent even when you are busy, injured or unmotivated, I can teach you simple, but important strategies for making your results last. Are you ready to try? Schedule a free Empowering You consultation with me 🙋‍♀️ Let’s chat! Link in my bio 👆

Creating monthly intentions are a great way to set the tone of how you want your month to go. 🗓 It can help you focus on what you want to achieve and provide guidance for daily routines. Think of it like a road map for the month, something you can always refer to to stay on path.

What do you want to focus on this month? 🤔🍁💪🎃 Let me know in the comments 👇

Growth happens outside your comfort zone 💪🔥

Do you enjoy your workouts? Does the 30 or 60 minutes fly by? It may not always be easy or you may not be motivated to workout, but you definitely want to leave happy you went to class or finished your workout planned for that day 🤩 💪🔥

I create exercise and nutrition programs designed for women over 40+ and their goals. The programs include easy, actionable steps so you won't feel overwhelmed with your busy schedule and I will help with holding accountability, so you see results. Sign up for a free Empowering You consultation, link is in the bio 👆️ I look forward to meeting you!

When hormones are out of balance it can lead to a whole host of problems.

From weight gain and fatigue to anxiety and depression. But there are a number of things you can do to help balance your hormones naturally.

Establish good habits, such as eating a healthy diet, getting enough sleep, and exercising regularly. 🏋️‍♀️

Additionally, try to manage your stress levels by practicing relaxation techniques such as yoga or meditation.🧘‍♀️

If you would like help with establishing healthy habits, let’s chat! Schedule a free Empowering You consult 💫 Link in the bio 👆

Go out and crush your week!! 👊💫🌟

You may not know the name, but you definitely know the feeling. That fight-or-flight response when your running late, or worried about the deadline at work. Your heart races, and you start to sweat?

That's all thanks to cortisol, popularly known as the stress hormone. But this hormone does a lot more than just give us sweaty palms. 🤯

It's also responsible for regulating our energy levels, metabolism, immune system, and inflammatory response. 🧬

In other words, it's kind of a big deal. So what happens when cortisol levels get out of whack? Too much cortisol can lead to weight gain, anxiety, depression, and even memory problems and panic attacks.

So how do you keep your cortisol levels in check? Just like everything else in life......balance is key. ⚖️

By getting enough sleep, eating a healthy diet, and managing stress, you can help keep your cortisol levels in line - and your life in balance. 🏋️‍♀️🍏😴

Starting a habit is taking one step closer towards your goal. What will be yours? We want to hear!

Please let us know what healthy habit you want to start this week 👇

“Nothing will work unless you do.”
~ Maya Angelo