Six tips to drink more H2O.
1. Buy a reusable water bottle. If you already have one you are ahead of the game. Congrats.
Buy one you like, that’s easy to fill, easy to carry, doesn’t leak, and keeps your water cold. Invest more than $5.
For the love of Mother Earth don’t just buy cases of plastic water bottles. Don’t be lame.
2. Carry your water bottle with you EVERYWHERE. I mean everywhere...work, the car, when you workout, have it on your table when you’re watching T.V… everywhere.
I guess you don’t have to bring it to the bathroom with you. Unless you’re doing makeup and it takes you longer than 10 minutes.
3. Drink when you are thirsty. Don’t be a bum. If you’re thirsty, take a drink. You shouldn’t ever be super thirsty. Don’t let yourself get there!
4. Make a point to drink a glass of water right when you wake up and before meals.
5. Flavor your water if you think water is gross. Lemons, limes, cucumbers, mint leaves, or a combo of those. Bonus: your water will look super fancy!
6. Try to keep your water the temperature you like it at.
If you like cold water use ice.
If you’re a monster and like room temp or tap “cold” water then don’t add ice.
What’s your fav water bottle brand?
I have a Swig Savvy from Amazon.
Take a selfie of you with your water bottle and send it to me! The funnier the better!
Do you feel like poop?
Do you feel sleepy, sluggish, or like you’re dragging ALL THE TIME?
Are you drinking enough water?! For real. It might be that simple. And if it isn’t that simple, drinking more water isn’t going to hurt.
I’m the lady that leaves the house with a big cup of tea, AND a water bottle, maybe two.
I don’t like being thirsty. It’s annoying and can ruin a good time.
Do YOU drink enough water?
What is enough varies from person to person but generally speaking if you are a lady you need a bit less than a gallon a day and if you’re a dude you need pretty much a full gallon a day.
If you think this sounds like an insane amount of water then you yourself do indeed need to start drinking more water. *insert annoyed why?* *cough cough* because:
Water helps regulate body temperature.
Water helps your kidneys flush out waste.
Water cushions your organs. Yay happy organs.
Water keeps your joints lubed up. Yay mobile joints.
Water helps you poo.
Water keeps your skin looking fab.
Water helps keep you fuller longer.
Water keeps your energy up.
Tomorrow I’ll share some tips on HOW to guzzle more water on the reg.
Do you get enough H2O? Drop a 😁 or a 😖. drinkwaterfitnessfitnesstraineroninetrainerlivewellhealthylivingfitnessforlifefitlifeyourbodyloveswaterwaterisimportanthowtoloseweightweightlosstipsfatlosstipsfitnesstipsfitnessadvicediettipstayhealthyhowtogethealthyhowtogetinshapeworkouttips
SLEEP, EATING, HORMONES, WORKOUTS, & YOUR BODY.
I listened to a LONG but incredibly interesting podcast on sleep and all the negatives impacts that less than 7 hours a night can have.
With inadequate sleep most of weight loss (if you are cutting calories/dieting) will come from lean muscle not fat. This is because your highly stressed body wants to conserve fat in this state.
Leptin, the hormone that tells your body when you are full, decreases.
Ghrelin, the hormone that lets you know when you are hungry increases.
With inadequate sleep we tend to want more sugarly, fatty, processed foods.
You can’t push as hard in your workouts with less sleep.
You are less likely to move around through the day (NEAT) because you just don’t have the energy.
7-8 hours of sleep a night is ideal to help manage all of the above.
MOMS with young kids. I know this feels unfair and I have been there with 3-5 hours of sleep a night or interrupted sleep but you just do your best during this season and recognize how sleep could be impactly other areas of your life.
Is that not the loveliest bottle of laundry detergent you’ve ever seen?
❤️ When people ask me “what’s the FIRST thing I should swap out?” (If I want to go nontoxic) I almost always say your laundry detergent! Why?🤷♀️ Because it’s a really simple swap that produces major results that you can see almost immediately.
Commercial laundry detergents (yes even the “free & clear” ones) often contain some really nasty chemicals. Think about it: we wash our clothes in these nasty chemicals (that are KNOWN to contribute to things like cancer, organ toxicity, infertility, neurological disorders) and then those residues stay on your clothes. We know that because your clothes smell “clean”, right? Then we wear those clothes on our skin (our largest organ) all day long and absorb those chemicals through our skin. Then we lay down at night on sheets washed in toxic chemicals and lay our heads on pillowcases washed in toxic sludge and inhale the chemicals and while we sleep! My point is, these chemicals are getting into your body and just because you can’t see the damage, doesn’t mean it’s not being done. 🧪
Okay. So you want to swap out your commercial detergent for plant-based detergent BUT isn’t that super expensive? Nope! I just turned ONE bottle of Thieves laundry soap (my favorite plant-based detergent) into 3 bottles. Let’s do some math:
🧺 • One bottle of Thieves detergent costs me $29.50 • Divide that by 3 and you get $8.83 for each 32 oz bottle. • I’m using 1/2 oz per load. That comes out to 14 cents a load.
FOURTEEN CENTS per load and those three bottles will last me at least 6 months and I do a a LOT of a laundry 🧺
Do you hide under baggy sweaters and jackets in the winter, telling yourself you won’t have to confront your insecurities until next Summer rolls around?
You put your health on the back burner yet another winter, because if you can hide under chunky clothes nobody will know how insecure you are about your body.
You feel like you don’t actually have to confront the fact that your confidence still isn’t there even though your not in a bikini.
I used to feel that way every winter.
I’d use it as an excuse to eat and treat my body like sh*t and not make myself a priority.
Like if nobody saw my body or my stomach, it didn’t really matter how I felt about it. I could just hide underneath layers of clothes.
What I didn’t realize was every single year I did this, it got worst.
I never even thought twice about feeling good all year around, or the fact that just because it was sweater weather I could still love my body underneath.
Is this you?
Do you hide in the winter months? Pretending that the way you feel about your body doesn’t matter?
Your not alone.
You are not alone in feeling scared to start. Or feeling scared that you may fail. Or feeling like you’ll never get to a point where you love your body.
It’s normal to feel all of those feelings. But at the end of the day, unless you start, those feelings will never change!
You are worthy of feeling amazing all year around.
Your worthy of feeling confident in that sweater and without it.
When are you going to stop letting your excuses run you and start making a change?
Don’t let another winter go by where you don’t even try.
You are worth it babe ✨
I am often asked what will happen in a treatment. Well usually some talking to start. Maybe I’ll look at your tongue and pulse or palpate your injured shoulder. Then I’ll run through a treatment plan with you. This could include rest, exercise, qigong, self massage, diet or tea etc for you to work on at home. Then we will work on things with acupuncture, moxa, massage, cupping etc. Afterwards we reassess how you are feeling and confirm what your homework should be and you wander out feeling zen! Any questions?
I was not feeling it when I started my workout. I was disappointed bc I didn’t wake up early and it had ruined my “vibe” for the day. You know what actually ruined my vibe? Not getting what I wanted. I wanted to get my workout in early. I wanted to get up early. I wanted it to be dark outside 🤣. I literally almost didn’t do my workout. Then I started and I crushed it and even tho I didn’t get what I ‘wanted’ I got what I needed! Happy Friday y’all!
Y’all. NEW FLAVORS!
🥮Cinnamon Roll Protein + 💥Blood Orange fizz are here for a limited time!
Plus, a fizz tin with all our favorite flavors!🍋🍓🍏If you’ve still haven’t tried fizz yet, this is for YOU! Trust me, you need these in your life.
These products go live Monday 11/18 + will absolutely sell out fast! Comment below or shoot me a message to get on the preorder list!
I’ve done a lot of scary things. I’ve skydived, bungee jumped, moved across the world and back, I freaking carried and delivered triplets! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
And now this. I'm going to do a thing. I've been scared to start it, because doing new things is scary, but after attending rise.biz conference with a line up of ridiculously motivational speakers, I'm going to get it out into the Instaworld as my first step.
I'm going to create some digital courses. Health coaching courses that you can do in the privacy of your home, on your own schedule, but with the support of me and a growing community of others who want to improve their health as well. I'm looking at all of you tired mamas who feel they've lost their health in the mix of motherhood. This is your chance to take back your health that you’ve been neglecting since the days of changing diapers and sleepless nights.
I have some ideas in mind, but what kind of course do you feel would serve you best? How can I serve you? Comment below or DM me. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
We have a massive multi-billion dollar growing supplement industry.
Vit C, Spirulina, Maca powder, you name it there’s a pill for it that’s going to solve your problems.
Don’t get me started on Vit drips. 🙄
We want a quick solution to all our woes but there really is no silver bullet.
The answer to better health in ‘most cases’ cannot be solved in a capsule...yet.
We cannot erase lifestyle choices with a Vitamin BUT you can start looking at your diet and getting the basics in place. Do you know you can reach your daily VIT C eating half a red pepper?
What’s important? Do the groundwork, look at your life. Add more fibre, fruits & veggies, get outside, move & sleep.
Cheaper and much more likely to get you the health benefits you’re craving. ✌🏻
Andrea claimed a sample of Iaso Tea! Congratulations 🎊🎉🎈 YouCanBeNext🤗
Who do you take care of??? A parent? A spouse? Our kids? A sibling, co-worker, or friend??? The house? 🙄
I mean seriously! How many directions can we be pulled in?
We are pretty strong badasses until our own health becomes an issue. 💪🏻💥
What good are we to ourselves and others when we’ve been neglecting our health because we are too busy diving a million other things first. Then by the end of the day you ran out of time to go for a 29 minute power walk to help your own heart!!! Yes, it’s very hard to make changes when you do not see the damage you’re doing to your heart, kidneys, or blood vessels on a day to day basis. 🌟
Someone asked me why I coach since I’m a certified registered nurse anesthetist?
My answer: Everyday I see what not taking care of our bodies does. And it’s not pretty. And many of these life crippling conditions are avoidable with nutrition. .
So I joined the Faster way to not just lose unhealthy weight and tone up but to get my insides healthy!!! I WANT TO BE DISEASE FREE AS LONG AS POSSIBLE!!!! ⭐️
So I guess the nurse in me wanted to spread the word so others could feel their best too.
My next 6 week round starts Monday November 18th
Link in my bio to register
It’s time to take care of you!! 🌻☀️⚡️
Key to detoxing/getting of waste and toxins in your body is drinking water. Everything that comes out needs water to help carry it out. As waste comes out, bellies start to go down. Cheers!🥂 Order at least a week supply of Instant Iaso Detox Tea and get a FREE sample of CBD today ONLY. jenniferklifechangeriencourageyou
⚠️HIGH INTENSITY WORKOUTS⚠️ are super popular hyping up the fat burning effects and make you *feel* like you are getting the best workout by making you sweaty and out of breath.
It can make it feel like constant effort and exhaustion = better results.
⚠️Not always the case.⚠️
Here are ways to help make HIIT type workouts more effective (and safe).
🚫Don't program tons of jumps if you don't have a solid strength foundation first. Otherwise say bye joint health and hi potential onset of injuries and other problems.
🚫Don't make up exercises to do just because it looks cool or feels hard. One legged burpees with a jumping jack at the top just to get your heart rate up? No thanks. You will get much better results adding some load to a squat.
🚫Don't sacrifice your overall health thinking you can't catch your breath for 20 minutes is the best way. These types of workouts can add stress to the already overstressed.
✅DO program compound movement into your routine (think presses, pulls, squats, lunges) that you can execute with good form.
✅DO consider rest may help you get MORE out of your workout in terms of everything from fat loss to gaining strength.
✅DO come to terms that harder is not always better.
If you enjoy short, intense workouts that is fine but make sure you tweak them to respect your overall healthy, well being and longevity.
Tell me, what if your favorite way to train?
Time to raise that vibration 🙌🏻 Because you are co creating with the universe on a subconscious level, in every moment.
Eat. Sleep. Squat. Repeat.💥 Yess! I've finally found my bad ass gym buddy to help me push through that pain for some gains. Well, kind of.💪 At least we did some sort of workout! Who will win the plank contest in this week's workout VLOG?! 🔥
What do two crazy girls do at the gym? Do we werk it or twerk it?🍑 This week I will take all of you guys with me to the gym so that we can move one step forward towards a healthier lifestyle.🍎 They say, the only bad workout is the one that didn't happen. So come watch us gals have fun doing squats, stunts, planks and more🏋️♀ Jump on this one and you'll have fun for sure💥
Check out our weekly one minute trailers here on Facebook and Instagram on Thursdays!👍 Stay tuned for the full video every Friday!😘 🌟Word of the Week Challenge🌟 Gym: A room with equipment for exercise. Also known as Gymnasium.
Thanks for watching!
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XOXO ABC with Angela ✉Email inquiries: abcwithangelagmail.com
Music Credits: Title : Energetic Upbeat Pop Uplifting Inspiring By : StockSounds
You know what creates results?
Whether you are focusing on healthy eating habits or exercise. It’s little steps that lead to a life long change. Small attainable goals can help lead to your personal success.
The key is to be honest with your goals. It’s so important for you to be realistic in what exercises you can do and how often your workouts might happen. You’re committing to a lifelong journey when it comes to exercise, and there is plenty of room to grow! If you need help getting started my November bootcamp starts Monday!
Comment below with a 🙌🏼 for more details!
Training is a process. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It is a series of actions or steps taken toward a particular result. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It is not an event. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
What else is a process? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Losing weight. Gaining Muscle. Feeling better. Reducing pain. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Whatever your goals, make sure you are engaged in a process. Focus on small improvements that you can sustain over time. Build on success. Learn from what does not work. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Focus on the process and the results will follow. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
ARE YOU SELF SABOTAGING YOUR PROGRESS?
Weight/fat loss does not have to be your only goal, or any goal for that matter, but if you find yourself frustrated, struggling to to see any body composition change, listen up.
Your ability to lose is dependent on your ability to be consistent. And being consistent goes beyond eating and exercise.
It’s an entire mindset shift that if you don’t make will crush your ability to
make sustainable body composition change.
Struggling? Here is why:
👉 YOU ARE IN VICTIM MODE and making excuses big time. It’s your partner or kids fault. You don’t prep, or forget, or are too busy. I get it and your excuses are valid but literally doing nothing for you.
👉YOU ARE TOO RESTRICTIVE WITH YOUR DIET. If you never plan to eat bread again in life why would you cut it out thinking it’s going to give you lasting results.
👉YOU WANT RESULTS RIGHT NOW after 2 days of eating perfect.🤣 I totally get it, I do too! But you kinda, sorta, MUST be in it for the long haul. It’s not that exciting but what if instead of committing to 30 days how about 30 years? Totally doable if you see point 2 above.
👉YOUR ENVIRONMENT SUCKS. The people around you are not supportive. Surround yourself with encouraging, like minded people as best as possible and ask for help when needed. YOU do not have to be alone in this journey.
If you find yourself focused on what exactly to eat and/or thinking the more exercise is better mentality send me a DM. Let’s get you focused on what actually matters.💕😉
We have all been there, overindulging in some sweets, a bag of chips or a whole pizza 🍕 ⠀
The gym is only one hour out of the 24 in your day. Yes, working hard in the gym will show you results but if you want to see healthy sustainable results, pairing an exercise routine with a good diet is the way to go☺️⠀
I always tell my clients to take it one step at a time, start by learning about whole foods vs processed, or understanding food labels! ⠀
I know nutrition can be confusing and frustrating! What are some of your questions around nutrition? ⠀
🎬 CLIENT SHOUTOUT. About four months ago, Rocky approached me and said he wanted to start training. We talked a few times before this, but I could tell he was serious this time.
➡️ His goals included losing about 30 lbs, addressing his rather chronic and serious shoulder pain, getting stronger and improving his overall well-being by his 40th birthday this November.
🗒 We meet for one live training session a week with prescribed workouts he completes on his own throughout the rest of the week. During the first three months, we focused on mobility, stability and strength using mostly body weight and resistance bands like some of the exercises you see here. Props to Rocky for trusting me on this. Sometimes it hard for newbies to have patience and understand why a trainer isn’t throwing a barbell in their hands. He also significantly dialed in his nutrition. This doesn’t mean he never took the family out for burgers and shakes or stopped drinking, but he made consistent and calculated dietary adjustments.
💪🏼 Here we are four months later, and he is killing it. He is down about 28 lbs, has drastically improved shoulder health and is feeling better and stronger than he has in a very, very long time. And we are just getting started.
🔥 So much can be accomplished in such a short amount of time when you commit to change. Great job Rock! Proud of you man. 💪🏼 fitnesshealthfitnessmotivationstrengthtrainingpainfreeperformancepainfreelivingpainfreetraininghowtogetfithowtogethealthyshoulderpainshoulderpainreliefshoulderhealthhowtoloseweightfatlossweightlosstransformationbeginnerworkoutworkoutfitfamresistancebandtraininglevelsetfitness
When I first looked at this picture, my instant reaction was, I have to delete this and take another. My stomach looks really big.
But then I realized, this is how I look today. I am proud of how I look right now. I have lost 80 lbs and that is no small accomplishment. In truth, my stomach will never be flat. I will never have "abs". But my body is strong. I am healthy and fit. Those things matter so much more than having a body that looks the way the media tells us our body should look.
Today I challenge you to look in the mirror, and love everything you see. Sure, there may be things you'd like to change. That is okay. Love yourself as you are - right now! If you feel comfortable, I encourage you to take a selfie and post it in the comments. I want to see all my perfectly imperfect friends.
Happy Self Love Sunday! 💕
•••• Health Professionals... Help People ••••
Sharing our passion for helping people with not only their health but their lifestyle. Through all of our careers, experience and education we know the importance of physical and mental health and nutrition. .
Each of us admitted we felt we were not helping our people by telling then to ‘just go eat clean and exercise’, because it wasn’t working for us either! .
We have the system that gets incredible results, that is easy for people to follow, that allows people to still have a balanced lifestyle, results they can maintain and that works! ✔️
Massive thank you to my good friend Natasha Allison; Specialist abd Senior Physiotherapist of 13 years, Claire Johnson; Personal Trainer, Michelle Stevens; Physiotherapist for joining me yesterday.... and me 😊 a Personal Trainer of 14 years with a degree and a passion for really helping people live a better life. .