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GIFT GUIDE PART 1 FITNESS🎄🎁💪🏻: My fu

GIFT GUIDE PART 1 FITNESS🎄🎁💪🏻:

My full gift guide will be on my blog and @shop.ltk this week, but I wanted to start the week off by sharing my fun holiday gift guide reels:

1. @bala Bangles
2. @owala Stainless Steel Water Bottle
3. @blogilates Fitness Log and Workout Planner
4. @drinklmnt Electrolyte Powder
5. Kettlebell
6. @garminwellness Venu 2 Plus
7. @beasthealth Blender
8. @beatsbydre Fit Pro Headphones
9. Amazon Dumbbells
10. @lululemon Yoga Mat
11. @therabody Theragun Mini
12. Fuel Your Body Cookbook

What’s on your wish list this year?! 👇🏻

#wellness #wellnessgifts #fitnessgifts #giftguide #holidaygiftguide #christmasgiftideas #fitnessgifts #wishlist #fitnessjourney #healthyliving #healthylifestyle #christmastime

My winter kale salad is one of my favorite dishes

My winter kale salad is one of my favorite dishes to make 🙌🏻🍃 It’s the perfect side dish to bring to a holiday party and makes a great dish to have with some added chicken for lunch or dinner during the busy work week! It’s made with kale, pomegranate seeds, grapes, onions, creamy goat cheese, and slivered almonds for a little crunch!

Ingredients:
* 2 bunches of kale
* ½ cup almond slivers
* ½ cup pomegranate seeds
* ¼ cup crumbled goat cheese
* 1 cup red grape, sliced into halves
* 1/3 cup red onion

Dressing:
* ¼ cup olive oil
* 1 tbsp maple syrup
* ½ salt tsp
* ½ tsp ground black pepper
* 1 lemon juiced

Directions:
1. Whisk together dressing ingredients and set aside.
2. De-stem kale then massage with dressing until kale is broken down. Refrigerate for 5-10 mins.
3. Combine the kale, pomegranate seeds, goat cheese, grapes, almonds, & red onion.
4. Refrigerate prior to serving. Enjoy!

PS - had to add my favorite song from my favorite holiday movie 🥰

Be sure to tag me if you make it! 📌

#holidayrecipes #kalesalad #winterecipes #holidayrecipe #kalesalads #kalesaladrecipe #healthyrecipes #healthyholidays #healthylifestyle #nutritioncoach #onlinenutritioncoach

What a difference a whole year can make 🙌🏻💛

#healingjourney #wellness #healingjourneyselflove #selflovejourney #selfloveclub #mentalhealthawareness #wellnessjourney #wellnessjourney2022

Stability Ball Core Workout 💥 Add this to your

Stability Ball Core Workout 💥

Add this to your next workout or warmup!

Repeat 3x through —
▫️ Toe touched- 15
▫️ Dead bugs- 10
▫️ SB rollouts- 15
▫️ SB climbers- 20

Which move will you try?! ⬇️

#coreroutine #corestrength #coreworkout #coreroutine #stabilityball #fitnesscoach #stabilityballworkouts #fitnessreels #onlinefitnesscoach #onlinefitnesstrainer

I am SO excited to share my all time favorite holi

I am SO excited to share my all time favorite holiday recipe — Holiday Maple Balsamic Brussels Sprouts. I serve them every year at Thanksgiving and Christmas 🎄 They’re so easy to make! Everyone at your dinner table will getting up for seconds 🥰

In this recipe the brussels sprouts are first roasted in the oven and then sautéed on the stovetop in the cast iron skillet. This helps prevent that bitter taste that brussels sprouts sometimes have when they are over-cooked.

I also add cranberries, pecans, olive oil, balsamic vinegar, and maple syrup to the brussels sprouts, which adds a nice sweet taste to them.

Ingredients:
* 4 cups Brussel sprouts
* 2 tbsp olive oil
* 1 tbsp balsamic vinegar
* 1 cup cranberries
* ½ cup pecans
* Dash of sea salt
* 1 tbsp maple syrup (I’m usually a little more generous)

Directions:
1. Preheat oven to 425 degrees F.
2. Cut off ends of Brussels and cut in half lengthwise
3. Place Brussels on baking sheet with olive oil spray and sea salt
4. Cook for 15-20 mins or until lightly crisp.
5. Remove Brussels from the oven.
6. Add 2 tbsp olive oil to skillet.
7. Add roasted Brussels to skillet with cranberries and pecans.
8. Cook on medium heat, stirring every few mins to incorporate all flavors.
9. Add 1 tbsp balsamic 3-4 minutes in.
10. Cook for a few mins then add in maple syrup before removing from heat.
11. Serve as a side at your holiday dinner. Enjoy!

What’s your favorite holiday side dish?! 👇🏻

#holidaysides #holidaysidedish #thanksgivingdinner #healthysidedish #healthyliving #healthyrecipes #holidayrecipe #brusselsprouts #cranberries #healthyholidayrecipes #nutritioncoach #onlinenutritioncoach

Warm -ups set the stage for a successful workout.

Warm -ups set the stage for a successful workout. They help prime the muscles to grow stronger, quicker, and more flexible over time!

Including a dynamic warmup before lifting is the best way to prepare your body and prevent injury 🙌🏻.

You don’t need to spend a ton of time warming up either. Dedicate 5-10 mins and you’re good to go!

Click the link in my bio for 1:1 online coaching 💪🏻

#gymphasetoskip #dynamicwarmup #mobility #stretching #gymwarmup #strengthtraining #upperbodywarmup #onlinefitnesscoach #fitnessjourney #fitnessmotivation #fitnesscoach

Nursing friends, who else is with me?! 👇🏻🤣

#nursesofinstagram #icunurse #icunurses #nursesofig #registerednurse #healthylifestyle #healthyliving #motivation

What a difference a whole year can make 🙌🏻💛

#healingjourney #wellness #healingjourneyselflove #selflovejourney #selfloveclub #mentalhealthawareness #wellnessjourney #wellnessjourney2022

5 tips for becoming a morning workout person: 1.

5 tips for becoming a morning workout person:

1. DEVELOP A NIGHTTIME ROUTINE- Fill bedtime routine with calming, restful activities to help your body wind down for sleep. Examples: taking a bath, reading a book, journaling, light stretching, or meditation.

2. GRADUALLY SHIFT YOUR BEDTIME - Start shifting your bedtime earlier, using increments of 5- 15 minutes. At the same time, adjust your alarms to wake up 5- 15 minutes earlier. Make the change gradually, taking at least a few days in between each new shift.

3. DEVELOP A MORNING ROUTINE- Fill your morning with things that make you feel happy and energized may help you feel more motivated to get out of bed. This may include your morning coffee, sitting outside with your dog for a few minutes, journaling, listening to your favorite podcast as you get ready, etc.

4. REMEMBER YOUR WHY- This sounds obvious but it’s so important when you roll over and see your alarm going off at 5am to remember why you’re doing this and remember the goals that you are trying to achieve.

5. CONSISTENCY IS 🔑- It’s important to stay consistent in your efforts. Stick to the same sleep-wake up schedule until you feel it becoming automatic, even on weekends.

Apply for 1:1 online coaching if you want some extra accountability - link in my bio! 🥰

#morningroutine #morningworkout #workoutmotivation #morningmotivation #fitnesscoach #onlinefitnesscoach #fitnesscoach #morningworkouts #morningworkoutroutine

You’re going to want one of these… 😉 Why?

You’re going to want one of these… 😉

Why? Because strength training helps with e v e r y t h i n g!

Okay, maybe not everything. But, in all seriousness, it does help with..
- Strength
- Muscle tone
- Endurance
- Confidence
- Stress management

For all these reasons and more, I chose to make strength training a part of my weekly routine!

If you’re just starting out, I encourage you to take it slow. Start by incorporating 1-2 weekly strength training sessions. Each month, you can increase your weekly sessions by 1, until you’ve reached 4-5 sessions per week!

Why do you strength train?👇🏻

If you’re looking for help or guidance with strength training - click the link in my bio for 1:1 coaching! 💪🏻💛

#strengthtraining #womenwholift #muscularstrength #muscularendurance #muscletone #dumbbellworkouts #gymworkouts #fitnessinspo #womensfitness #womenshealth #onlinefitness #onlinefitnesscoach

Charleston Team Trip Recap 🫶🏻 Such an incre

Charleston Team Trip Recap 🫶🏻

Such an incredible weekend meeting @thehigher.standard girls for the 1st time and visiting Charleston, SC! 🥰 I feel so incredibly grateful to be part of a team of such beautiful and amazing women both inside and out!

Have you guys been to Charleston?! 👇🏻

#charlestonsc #thehigherstandard #fitnesscoaches #healthytravel #travelgram #girlstrip

5 RDL Tips for Beginners: Keep these cues in mind

5 RDL Tips for Beginners:

Keep these cues in mind next time you’re performing RDLs!

▫️Keep your eyes down - chin tucked! Try not to look at yourself in the mirror to watch your form. Set up your phone next to you to record yourself OR send the video to your coach 😉

▫️Flat back - try not to round your back! Keep head and spine neutral!

▫️Push your hips back as you lower- hips travel back in a horizontal plane

▫️Soft bend in your knees - slight bend in your knees, don’t lock them out!

▫️Dumbbells stay close to your body - “paint your legs with the DBs” is something that was taught to me when I was learning how to get this move down!

What movement do you want help with next?! 👇🏻

#fitnesscoaching #fitnesscoach #fitnesstips #workoutreels #workouttips #deadlifttips #rdls #fitnesscoach #onlinefitness #onlinefitnesscoach #workouttip #lowerbodyworkout #hamstringworkout

GET READY FOR THE GYM WITH ME! 💪🏻🎧 Morn

GET READY FOR THE GYM WITH ME! 💪🏻🎧

Mornings have always been my ME time before my busy day begins! I truly believe it sets the tone for the rest of your day! 🙌🏻

Do you usually work out in the morning? Midday? Or evening?! 👇🏻

Outfit is from @vuoriclothing 💚

Interested in 1:1 online coaching?! 💪🏻 link is in my bio 👆🏻

#grwm #morningroutine #morningmotivation #morninggymroutine #morningroutine #healthymorning #vuoriclothing #vuori #upperbodyworkout #fitnesscoach #onlinefitnesscoach #morningmotivation☀️ #workoutmotivation

Join me for my weekend 5 miler 🏃🏻‍♀️👟☀️

It’s been SO fun getting back out there the last few months!

The mornings of my runs, I usually wake up, enjoy coffee, @drinklmnt mixed in water, and a @gomacro bar with piece of fruit. Then it’s time to get ready to run!

I make sure to spend some time warming up before heading out the door, something I neglected for years!

Post - run I usually stop at @oakberryusa on the way home- my favorite way to refuel after a run in the sun! 🙌🏻

Watch: @garmin Venu 2 Plus
Leggings: @lululemon Wunder Train
Top: @lululemon Swiftly Tank Race Length
Shoes: @saucony Guide

#runnersofinstagram #runnersofinsta #runnersofig #marathonrunner #weekendrun #outdoorrunning #beachrun #lululemon #garminambassador #garminwellness #gogarmin #runningmotivation #runvlog #hermosabeach #acaibowls #dynamicwarmup

WHITE CHOCOLATE CARAMEL APPLE BARK 🍏🍯🍫 P

Having a hard time hitting your protein goal?! P

Having a hard time hitting your protein goal?!

Protein is an essential macronutrient to fuel those muscles you’re working so hard for in the gym 💪🏻

5 tips to help you hit your protein goal:

1. Increase volume of protein- have larger amounts of protein at each meal. For example if you have a bowl of oats for breakfast with 1/2 scoop of protein, increase that portion of protein to a full scoop. Or if you usually have a salad with chicken for lunch, increase the amount of chicken in your salad 🥗
2. Pre log protein- plan out your meals for the day. Plan protein first then build your meals around it! Planning ahead helps set yourself up for success 👏🏻
3. Choose protein forward snacks- Greek yogurt or cottage cheese with berries, hummus and veggies, hard boiled eggs, edamame, apple and PB to make a few
4. Keep it simple- Find sources that work for you and your meals that help you hit your goals - don’t over complicate it.
5. Bulk prep your protein- set yourself up for success for the week by taking a little time to prep protein sources - that way you can use them in different meals. The crock pot is great for making shredded chicken, cook up some ground Turkey on the stove or grill up some chicken sausage and turkey burgers!

Need a little assistance navigating nutrition?! Click the link in my bio for 1:1 online coaching 👆🏻

#nutritioncoach #onlinenutritioncoach #proteinformuscles #proteinforward #protein #postworkout #macros #nutritiongoals #nutritiontips #highproteinmeals #healthyliving

RUNNER FOCUSED FULL BODY WORKOUT 🏃🏻‍♀️

RUNNER FOCUSED FULL BODY WORKOUT 🏃🏻‍♀️

Strength training is a key part of training for every kind of runner! My personal favorite advantage of strength training is the improvements in my running performance, but that’s just the start of the list. Other benefits of strength training, include:

▫️Improved endurance
▫️Increased strength
▫️Reduced risk of injury
▫️Increased muscle mass
▫️Improved metabolic rate

Not to mention, lifting weights is a nice change of pace for someone who spends most of their time running! 🙌🏻

Anyways, today I’m sharing a full body workouts for runners! 💪🏻🏃🏻‍♀️

Tag me if you give it a try!

Repeat circuit 4x through:
▫️Sumo squats- 10
▫️Elevated reverse lunges- 10 each
▫️RDLs- 15
▫️Single leg RDLs- 10 each
▫️Arm step ups - push-up - 10
▫️Push-up position row - 10 each
▫️Single arm curl to press - 10 each

are you a running looking for a strength program to compliment your running - click the link in my bio to for 1:1 online training 💪🏻

#fullbodyworkout #runnerworkouts #runnerworkout #runnersofinstagram #strengthtraining #onlinefitnesscoach #fitnesscoach #personaltraining #runnerlife #dumbbellworkout #fullbodyworkouts #hermosabeach

Definitely helps me get out the door a little quic

Definitely helps me get out the door a little quicker in the morning 🥰

Haha I’ve been seeing this go around IG and it cracks me up because it’s so true for me lately 🤣

What’s your current motivation for working out?! 👇🏻

For me:
- it sets the tone for my day
- gives me energy for my work day
- helps me feel strong and confident
- it’s my ME time
- helps get me closer to my fitness goals 💪🏻

Need a little extra help with your workouts?! Let’s work together 👯‍♀️ Tap the link in my bio for 1:1 online training!

#gymcrush #extrinsicmotivation #gymmotivation #mondaymotivation #onlinestrengthrraining #strengthcoach #fitnesscoach #onlinefitnesscoach #fitnesscoaching #strengthtraining

5 HEALTHY HABITS that I incorporate daily 🤍 1.

5 HEALTHY HABITS that I incorporate daily 🤍

1. Eat the rainbow 🍓
2. Get enough vitamin D ☀️
3. Hydrate, hydrate, hydrate (with electrolytes too) 💦
4. Making myself a priority - something that’s taken me years to learn how to do 💛
5. Move more 🤸🏻‍♀️

What’s one healthy habit you incorporate daily? 👇🏻

#healthyhabits #healthyhabit #healthyroutine #movement #vitamind #eattherainbow #getoutside #sunshine #beachlife #nutritioncoach #fitnesscoach #healthcoach #healthylifestyle #healthyliving #onlinefitnesscoach #hermosabeachpier #hermosabeach

One tip that will absolutely make you stronger…

One tip that will absolutely make you stronger…

Implementing progressive overload!

First, what is progressive overload? It’s a method of strength training that gradually increases the amount of stress applied to the muscle. This is 100% necessary to see any kind of progress with muscle strength or size. I’ve definitely been guilty at times or going through the motions with my workouts and not using progressive overload properly.

So how can you utilize progressive overload in your strength training? There are actually a few ways:

1. Increasing weight used (most common)
2. Increasing training volume (adding more working sets)
3. Decreasing rest time
4. Using tempo (slowing down movement)

You can incorporate progressive overload in your training program by introducing one or more of the above. And as a result, you’ll start to see more muscular gains (in strength AND size)!

Questions? Need help or some guidance in the gym? Tap the link in my bio to apply for 1:1 coaching 💪🏻

#strengthtraining #strengthtrain #strengthtrainingforwomen #strengthtrainingforrunners #muscularstrength #muscularsize #weighttraining #progressiveoverload #porgressiveoverloadtraining #workout

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