OUR STUDIO, YOUR SPACE

It’s always a pleasure to host @painfreetraining Certification. @fitaustin has been a hosting center for Continuing Education for over 10 years and we are incredibly inspired by the 20 plus coaches, instructors and therapists that are in attendance today. True professionals spend their time and money on getting better!! Thank you for caring enough to provide greater services to your current and future clients.

Our community optimizes in 45. Movement, strength, endurance, conditioning and FUN!

Happy Monday, FIT fam! Thanks to everyone who shared some time on the mat last Friday for our gentle evening yin flow with breathwork 🧘‍♂️We are so thankful for our close community and team here at FIT- always a joy to move with y’all! Namaste 🙏🏻

Have you recently created (or broken) a habit? What was it, and how did you do it?💥 Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

❓MYTH OR FACT ❓ 🤔Sleep will help my workout performance. . 🙈 . 🙉 . 🙊 . 🔥FACT 🔥 Getting 7-8 hours of quality sleep is important for your health – and it’s vital to your workouts. 👉🏼One reason is safety: when you go into a workout tired, your risk of injury goes up. Plus, the more energized you feel after a good night of sleep, the more energy you can bring to your workout. But from a recovery standpoint, sleep is critical at a cellular and hormonal level. ✅Anabolic hormones (like human growth hormone – HGH) help your muscles recover and grow. HGH is released during periods of deep sleep. ✅Catabolic hormones contribute to the breakdown of tissue, and these include cortisol and adrenaline, which are linked with (among other things) stress. When you don’t get enough quality sleep, you can have higher levels of these hormones. Do you notice a link between how much sleep you get and your workouts? ⬇️⬇️⬇️ Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

🔥💪🏼Your mindset needs regular flexing to stay strong! What’s your go-to way to keep it in shape? ⬇️⬇️⬇️ Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

😋I’ve got a meal prep superfood bowl recipe that’s fast & easy … and it uses convenience foods! In just a few minutes, you can have 4 healthy meals ready to go for lunch or dinner! 🔥Want to add more protein? Just add 3-4 ounces (80-115 g) of cubed rotisserie or grilled chicken to each serving. 👉🏼NOTE: You don’t have to rely on the convenience food option. Just cook the ingredients ahead of time, and assemble your superfood bowl when it’s mealtime. Meal Prep Vegan Superfood Bowl (makes 4 servings) 8 oz (250 g) package of microwavable quinoa (or 2 cups/125 g cooked) ½ cup (120 g) of hummus 2 Tbsp fresh lemon juice 5 oz (140 g) package baby spinach, rinsed 8 oz (250 g) package cooked refrigerated baby beets (from the produce section) 1 cup (140 g) frozen shelled edamame, thawed 1 avocado (slice right before eating) ¼ cup (30 g) unsalted toasted pepitas (pumpkin seeds) Prepare the quinoa according to the package directions. While the quinoa cools, make the dressing: whisk together the hummus and lemon juice. If it is too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside. Divide the spinach among 4 reusable containers. To each container, add a quarter of the quinoa, beets, edamame, and pepitas. When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices. 😋Serve and enjoy! Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

When is the last time you’ve accomplished something BIG in your life? Share below!! If nothing is coming to mind… it’s time to start thinking about a new goal! Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

🦁Do I really need to take a rest day? Taking a rest day can help your results. But it's up to you! Reasons to take a rest day: ✅Prevent physical burnout: Too little rest can leave you depleted, stale, and sore. ✅Prevent mental burnout: constantly pushing yourself can set you up to start dreading (vs. looking forward to) your workouts. Plus, rest days can help you: 🔥Create a more balanced life: fitness is important, but so are your other hobbies and interests. 🔥Spend time with your family and friends. 🔥Do some “adulting.” Grocery shopping, meal prepping, chores, errands, etc. have to get done at some point. Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

🍒I’ve got a delicious shake recipe for you with a LONG list of good-for-you benefits. That’s because it contains tart cherry juice – aka the juice of sour Montmorency cherries. 💪🏼Tart cherry juice is linked with improved strength and less muscle soreness post-workout, better sleep, less joint pain, better brain health, and a stronger immune system, and the list goes on! The pineapple adds some sweetness, but it also has even MORE compounds that help your body recover from workouts (especially the enzyme bromelain). 👉🏼NOTE: Use unsweetened juice to avoid the added sugars in sweetened versions. Tart Cherry Superfood Shake (serves 1) ¾ cup (180 ml) tart cherry juice 1 tsp cacao powder Big handful of washed baby spinach Optional: ½ scoop chocolate protein powder 1 cup (140 g) frozen pineapple 1 Tbsp hemp seeds ½ cup (115 g) nonfat plain Greek yogurt Place the tart cherry juice, cacao powder, spinach, and protein powder (if using) in a blender and blend until smooth. Add the pineapple, hemp seeds, and yogurt, and blend until it reaches your desired consistency. Pour into a serving glass and drink! 😋Delicious! Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

💡What has been your #1 challenge so far this year? Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

❓MYTH OR FACT ❓ 🤔 Myth or Fact: If you work out, you can (mostly) eat whatever you want. . 🙈 . 🙉 . 🙊 🔥MYTH🔥 What you eat matters – not just for your results, but also for your health. Eating a healthy diet: May help you live longer Keeps your skin, teeth, and eyes healthy Strengthens your bones & muscles Boosts your immune system Lowers risk of many diseases (heart disease, type 2 diabetes, and some cancers) Helps your digestive system Supports a healthy pregnancy Helps reach/maintain a healthy weight And so much more: mood, energy, focus, sleep, etc. 👉 Your food focus should be on lean proteins, healthy fats, vegetables and fruits, and whole grains. Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

😴🛌How many hours of sleep do you get most nights? ⬇️⬇️⬇️ Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

Get the FIT AUSTIN's Ultimate Post-workout and Recovery Guide today! Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

😋This Cuban-inspired salad is creamy, tangy, and sweet – I know you’ll love it! Serve it with a lean protein (grilled fish or chicken would be delicious) or as a healthy snack. 🧅FUN TIP: Soaking the onion can help get rid of the “bite!” Avocado Pineapple salad 4 big/8 small servings ½ small red onion, thinly sliced and separated 1 Tbsp baking soda (optional) Ice water (about 1 cup/240 ml) 2 ripe avocados 1 medium fresh pineapple 3 Tbsp extra-virgin olive oil Juice of 1 lime ½ tsp sea salt Freshly ground pepper to taste (optional) Soak onion in a small bowl of ice water and optional baking soda for 15 minutes. While the onion is soaking, cut the avocados in half, and then cut each half into slices or chunks. Peel the pineapple, cut into quarters lengthwise to remove the core, and then cut each quarter into slices. Whisk oil and lime juice in a small bowl. Drain the onion & rinse it if you used the baking soda. Pat the slices dry. Toss all of the ingredients (onion, avocados, pineapple, dressing, salt & pepper) in a large bowl and arrange on a serving plate. 🍍Serve and enjoy! Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

💪 Are you creating the opportunities you want in your life? Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

🤷🏻‍♀️What should I eat after I work out? 💪The easy answer: A protein- & carbohydrate-based snack or meal: oatmeal & eggs, yogurt & berries, or a turkey sandwich. Or, you also can create a custom post-workout meal based on your unique needs. 👉🏼The National Academy of Sports Medicine suggests: 1 to 1.5 grams of carbs per kilogram (1 kg = 2.2 lbs) of body weight. 15-25 grams of protein For a person weighing 150 lbs (68 kg), that means: 15-25 grams of protein and 68-102 grams of carbs. ❓What’s your go-to post-workout snack or meal? 👇👇👇 Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

😋 This overnight oats recipe couldn’t be any easier! Just toss the ingredients into a mason jar or reusable container, shake ‘em up, and let sit overnight in the fridge. 💙Feel free to mix up the ingredients to change up the taste with different fruits, nuts, etc. You also can stir in protein powder right before serving if you want, but you may need to add more liquid. NUTTY MAPLE-BLUEBERRY OVERNIGHT OATS (makes 1 serving) ½ cup (40 g) rolled oats ½ cup milk (your choice) Pinch of sea salt ½ cup (75 g) blueberries, frozen, thawed 2 Tbsp plain Greek yogurt 1 Tbsp toasted chopped walnuts 2 tsp pure maple syrup or honey Combine oats, milk, salt, and blueberries in a mason jar. Cover tight and shake well before refrigerating overnight. In the morning, you have choices: you can eat it cold like a parfait or heat it up first. Stir in yogurt, walnuts, and maple syrup or honey. 😋Delicious! Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

Get the FIT AUSTIN's Ultimate Post-workout and Recovery Guide today! Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

✨🇺🇸Happy Birthday, America! Have a safe, happy, and healthy Fourth of July! #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

🔥What are you working toward today? Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

❓What is “mindful” eating? 😮Researchers found that most people spend 20+ minutes eating and 60+ minutes drinking while doing something else … every single day. Being “mindful” can help you become more intentional about your food choices. Mindful eating means paying attention to: ✅What foods you buy and what is in those foods, ✅Where your food comes from, ✅How you prepare foods, ✅Where and how you serve it, ✅Chewing and tasting your food, and ✅How specific foods make you feel during and after eating them. ⁉️Do you practice mindful eating?👇🏼👇🏼👇🏼 Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa #workoutrecovery#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

🤩This recipe will have you looking forward to lunch! 🥗Don’t be put off by the number of ingredients. Basically, all you do is pour all the ingredients into a bowl and toss with a healthier (homemade) version of Thousand Island dressing. SO GOOD! 👍It’s super filling because of all the veggies, but it won’t weigh you down. Big Mac in a Bowl (1 serving) ● 4 oz (115 g) lean ground meat (beef, chicken, or turkey) ● ½ small onion, chopped ● Salt and pepper, to taste ● 3 cups (150 g) shredded lettuce or coleslaw ● 3 dill pickle chips, chopped ● 2 Tbsp shredded cheddar cheese (optional) ● ½ large tomato, chopped For the special sauce: ● 2 tbsp plain Greek yogurt ● 1 Tbsp mayo ● ½ tbsp ketchup ● 1 tsp mustard ● ½ tbsp relish ● ½ tsp onion powder ● Salt & pepper, to taste Heat the olive oil in a nonstick skillet over medium-high heat. Add the meat, onion, salt, and pepper. Cook for about 5 minutes, stirring frequently until the meat is crumbled and fully cooked through. While it is cooking, mix all of the sauce ingredients together in a small bowl. Taste and adjust seasonings. Set aside. Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

Do you wake up naturally or use an alarm? ⏰⏰ Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

🤷🏻‍♀️Should I eat food straight out of the package? 💪It isn’t advised! It’s all too easy to end up eating WAY more than you planned. It’s true: eating snacks or processed foods straight out of the bag, box, or package can save you from dirty dishes. 😳But it can easily add up to HUNDREDS of extra calories. A better idea: take a serving of the food out of the package and put it in a bowl or on a plate – and make eating it an occasion! Take time to savor & enjoy every bite. Have you ever eaten more than you planned because you’ve eaten straight from the box? 👇👇👇 Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

Do you use a planner, calendar, or scheduling app? Which one is your fave? 💥 Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

❓MYTH OR FACT ❓ 🤔Eating late at night can interfere with your results. . 🙈 . 🙉 . 🙊 . 🔥FACT 🔥 There are a few reasons late-night eating can make it harder to reach your goals. Reason 1: Many late-night eaters tend to choose high-calorie snack foods, creating a calorie overload for the day. Reason 2: Late-night eating can interfere with your sleep, which can lead to cravings and an increased appetite the next day. TIP: If you like to snack at night, try to choose lower-calorie foods with health benefits (fruit, veggies, low-fat yogurt, etc.). Are you a late-night snacker? ⬇️⬇️⬇️ REFERENCES: https://bit.ly/3ySW8sB Join our Free Class Signup for Membership - Fit Austin --->https://fitaustin.com/member-signup/16 GET YOUR HANDY PORTION GUIDE---> HERE: https://bit.ly/3lF0FqW #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

What are you doing in today’s workout? Cardio? Leg Day? Core? Mobility? 💪 Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

🍓🍹If you’re looking for a special occasion healthy breakfast or brunch recipe, look no further! Basically, these are two different fruit smoothies layered on top of each other. 🥭🥥🫐You can substitute other fruits – cherries, berries, pineapple, kiwi, orange, etc. – for the ones included in this recipe. You might have to adjust the honey slightly if you use tart fruit like blackberries. LAYERED SMOOTHIES (Makes 2 smoothies) ● 2 cups (280 g) frozen whole strawberries ● 2 cups (450 g) low-fat plain Greek yogurt, divided ● 2 Tbsp lemon juice ● 1 tsp honey or maple syrup ● Optional: Vanilla oat or almond milk ● 2 ripe frozen small bananas, chopped ● 1 tsp vanilla ● Optional: 1-2 strawberries for garnish Place the strawberries, 1 cup of Greek yogurt, lemon juice, and sweetener in a high-speed blender. Process until smooth, adding milk if necessary to reach desired consistency – it should be fairly thick. Scrape out of the blender and into a pitcher or other vessel, and place in the refrigerator to chill. Rinse out the blender and add the remaining yogurt, frozen banana, and vanilla. Process until smooth. If it’s too thick, add milk to help reach desired consistency. 😋Serve and enjoy! Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

👉Your schedule will reveal all! What’s really important to you RIGHT NOW? Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

👉Your schedule will reveal all! What’s really important to you RIGHT NOW? Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

🎉🥳It’s time to give a shoutout to all of our amazing dads out there. Your friends at FIT AUSTIN wish you a very happy Father’s Day! #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

✨Today, we celebrate Juneteenth, the end of slavery in America, and the freedom of all Americans. Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

Taking a survey... do you measure your food? 🍎🥑🥦 Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

✋Do you track your portion sizes when you eat? ⬇️⬇️⬇️ Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

😋🥚A recipe for scrambled eggs? YES! This method will turn your dry, rubbery and blah scrambled eggs into a breakfast you’ll actually look forward to. TIP: If you have time, take your eggs out of the fridge 20-30 minutes before cooking because room temp eggs will end up fluffier. TIP 2: Warm up your plate before placing your finished eggs on it. Cold plates can make your eggs rubbery. Perfectly Fluffy Scrambled Eggs (Serves 1) ● 2 large eggs from pasture-raised hens ● 1-2 dashes of fine sea salt ● Pinch of freshly ground pepper ● 2 Tbsp organic 2% milk ● ½ Tbsp butter from grass-fed cows or ghee In a small bowl, whisk together the eggs, salt, pepper, and milk until it becomes foamy. Heat the butter in a nonstick skillet over medium-high heat. When it starts to bubble – but before it turns brown – (about 1 minute), pour the egg mixture into the middle of the pan. Using a silicone or rubber spatula, gently stir the eggs. As soon as the mixture starts to form lumps, reduce the heat to low, and gently fold the lumps over themselves. Folding vs. stirring helps the eggs remain fluffy. When all of the liquid has been absorbed, gently place your scrambled eggs on the warm plate and let them sit for a minute or so before eating. Delicious! Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://bit.ly/3lF0FqW #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

Do you feel like you have created balance in your life when it comes to your health & fitness? 🧘‍♀️ Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

Does 1 pound of fat really weigh more than 1 pound of muscle? In a word: No! ⚖️A pound weighs a pound, no matter whether it is feathers or metal. But there are 2 key differences between fat and muscle that can make you think there is a difference in weight. They differ in density and volume, which affect the amount of SPACE they take up. For reference: 👉🏼1 pound of FAT is bulky, fluffy, and about the size of small grapefruit. 👉🏼1 pound of MUSCLE is dense, compact, and about the size of a small tangerine. REFERENCE: www.healthline.com/health/does-muscle-weigh-more-than-fat Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

MYTH VS. FACT POST #1 ❓MYTH OR FACT ❓ 🤔 I should eat fruit on an empty stomach. 🙈 . 🙉 . 🙊 🔥MYTH🔥 Some “experts” claim eating fruit slows your digestion so that food ferments in your stomach, creating a long list of issues. But … 👉Fact 1: Eating does slow your digestion, a little. One study found people who ate fruit fiber had a stomach emptying rate of 82 mins, vs. 70 mins for people who didn’t eat fruit fiber. This is not long enough to cause food to spoil in your stomach. 👉Fact 2: Your stomach is specifically designed to prevent the growth of bacteria. Stomach acid helps kill bacteria and prevents microbial growth. 👉Fact 3: Slower digestion can actually be a good thing, as it can help you feel full for a longer period of time. ✅What are some other food myths you’ve heard? ⬇️⬇️⬇️ REFERENCE: www.healthline.com/nutrition/best-time-eat-fruit Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

What song do you have on repeat lately? 🎧🎧 Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://bit.ly/3lF0FqW #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

😋This tuna salad recipe is a keeper – but experiment and makes it your own. Eat it as-is, or try it with a bit of wasabi or hot sauce. So good! It also makes a good meal prep meal and will keep for 1-2 days in the fridge. ✅TIP: You can use full-fat or low-fat Greek yogurt, depending on your preference and what you have on hand. LOW-CARB TUNA SALAD Six servings ● Four hard-boiled eggs, peeled and chopped ● 4 strips of bacon, cooked and drained ● ⅓ cup mayo made from olive or avocado oil ● 2 Tbsp plain Greek yogurt ● 1 Tbsp lemon juice ● One stalk celery, thinly sliced ● Sea salt & pepper to taste ● Two 5-oz (142 g) cans of tuna packed in water, drained ● One large tomato, halved and cut into six slices ● Optional: 12 Bibb lettuce leaves for serving In a medium-sized bowl, combine the mayo, Greek yogurt, lemon juice, celery, 1-2 pinches of salt, and several grinds of pepper. Taste and adjust seasonings. Add tuna, egg, and bacon and gently stir to combine. Add to serving plates or meal prep containers and top with tomato slices. (Optional: Place 1-2 Bibb lettuce leaves on serving plates or in meal prep containers before topping with the tuna salad mixture) 😋It’s time to eat! Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

😲Did you know that people eat about 300 more calories a day now than in 1985? Portion sizes have crept up without us even realizing it! 💡If you’re struggling to reach your goals, one of the first places to look is your portion sizes. This is why I just released my brand new FREE “Handy Portion Guide!” It’ll help you check your portions without measuring, weighing, or special equipment. I created it to help my clients, but wanted to give it to you, because … … the more info you have, the more intentional you can be with your choices. 🤯Just one example of exploding portion sizes: ● 20 years ago, a takeout turkey sandwich averaged 320 calories. ● Now, a takeout turkey sandwich averages 820 calories! The Handy Portion Guide has practical tips for finding your own perfect portion sizes, plus lots of tips & info to help you along the way. Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

How do you hold yourself accountable? Do you keep a journal, have a coach, or something else? 💪 Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

What time do you usually go to bed during the week? 😴💤 Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

What’s one of your favorite “worth it” treats? 🍩🧁🍫 Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

😋 This recipe takes a simple weeknight meal to the next level! It’s also good with tuna steaks. The sauce makes this sweet, salt, spicy, and just plain delicious. Serve it with a salad and brown rice or sweet potato. Yum! Simple Korean-Style Seared Salmon (makes four servings) ● 3 Tbsp coconut or liquid amigos ● ½ cup (120 ml) low-sodium chicken broth ● 1 tsp honey ● ⅛ tsp dried red-pepper flakes ● 2 lb (900 g) salmon steaks (4 steaks) ● ½ tsp sea salt ● ½ tsp fresh-ground black pepper ● 2 Tbsp avocado oil ● 1 tsp sesame oil ● Three cloves of garlic, minced Mix the liquid aminos, broth, honey, and red pepper steaks in a small bowl. Set aside. Sprinkle the salmon with salt and pepper. Heat the avocado oil in a large skillet over medium-high heat. Add the salmon and cook until about 3 minutes, then carefully turn over and continue to cook until it’s done (the fish should easily flake), about 4-5 minutes depending on thickness. Lower the heat to medium-low and add the sesame oil and garlic to the pan, constantly stirring for about 1 minute, so the garlic doesn’t burn. Pour in the sauce and let simmer for about 2 minutes. Serve and enjoy! This keeps in the fridge for 3-4 days… and a bonus: it tastes even better the next day!! Join our Free Class Signup for Membership - Fit Austin --->https://bit.ly/3a8BOsW GET YOUR HANDY PORTION GUIDE---> HERE: https://fitaustin.com/m-or-your-handy-portion-guide #moderation #consistencymatters #slowandsteadywinstherace #portion #portionsize #makeitalifestyle #healthyhabitsforlife #everythinginmoderation #healthychoicesmatter #healthierlifestyle

Will you go out for dinner or stay in and cook? 🍱🍳 JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

🙏🇺🇸Join us in remembering our nation’s heroes with gratitude on this important day.JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD#5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

❓What happens to my muscles if I STOP working out? 🏃‍♂️There’s an old belief that muscles turn into fat if you stop working out. It’s wrong! 💪🏻If you stop working out, your muscles might shrink in size. But when people stop working out, they often continue to eat the same as they did when they were more active … which can cause weight gain. ✅What’s one fitness myth you’ve always wondered about? JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

👩‍🍳When in doubt about what to make for dinner, there’s a fast & easy answer: A stir fry! They’re fast, simple, and super versatile because you can use just about anything that’s in your fridge. All you need is a delicious sauce to tie it together. And that is where this recipe comes in. This sauce is GREAT on just about everything – veggies, chicken, fish, seafood, and even beef. ✅TIP: Add the sauce right before the stir fry is finished cooking. You want to add just enough to coat all of your stir fry ingredients. It also would be delicious over roasted veggies or added to a sheet pan meal in the last 5-10 minutes of cooking. Ginger Lime Stir Fry Sauce (makes about ½ cup/120 ml sauce) ● ¼ cup (60 ml) coconut or liquid aminos ● 1 Tbsp sesame oil ● ½ fresh lime, juiced ● ½ Tbsp minced fresh ginger ● 1 clove garlic, minced ● ½ tsp sea salt ● ½ tsp pepper ● (optional: 1 tsp honey or maple syrup) Whisk all the ingredients together in a small bowl. Add to your stir fry in the last few minutes of cooking. Enjoy! JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

🚶🏼‍♂️When was the last time you went for a walk? ⬇️⬇️⬇️JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD#5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

💥Old habits do die hard. One great way to get rid of them is to replace them with something NEW. What’s one habit you can replace?JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

Tell me something new you tried recently. 👏👏 JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

Animal Flow Level 1 Austin (Jun) June 25 - June 26 @FIT Austin, 2919 Manchaca Rd St #200 Austin, TX 78704 United States AFL1 is an intensive 2-day (13 hrs) workshop where you’ll learn all 30 Level 1 moves, including regressions, progressions, and variations for all skill levels. Open to fitness professionals who want to become Certified AF Instructors and non-professionals who just want to become better movers.

😋I love this recipe because not only is it tasty, you can use it in so many different ways. It’s based on an Italian classic salad but it’s so much more than that – eat it as a salad, in a wrap or as a sandwich filling, or as part of a “bowl” mixed with rice or quinoa. Plus it’s packed with protein and fiber, which gives it amazing staying power. ✅It only takes a few minutes to throw together and will keep in the fridge for 2-3 days, which makes it an easy meal prep lunch option. Tuna & White Bean Salad (makes 3 servings) ● 3 Tbsp lemon juice ● 2 Tbsp extra-virgin olive oil ● 1 clove garlic, minced ● 1-2 pinches of sea salt ● Freshly ground pepper, to taste ● 1 15.5 oz (439 g) can cannellini beans, rinsed and drained ● ¼ cup (15 g) red onion, chopped ● 10-12 cherry or grape tomatoes, cut in half ● 3 Tbsp chopped fresh parsley ● 1 6-oz (170 g) can chunk light tuna in water, drained and flaked In a small bowl, mix together the lemon juice, oil, garlic, salt, and pepper. Add the rest of the ingredients and toss to coat well. Eat as-is, served over salad greens, or in a wrap or sandwich. Yum! JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

🇨🇦⭐️Wishing you a very happy and memorable Victoria Day! JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

So… do YOU keep track of your workouts? Yes or no? Let me know below 📓📝 JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

Does change make you uncomfortable … or do get excited by it? 💫 JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

😋Breakfast, brunch, lunch, or dinner? I’ve got you COVERED! This recipe will take your plain old scrambled eggs and turn them into a treat – without any special ingredients. 👩‍🍳Seriously: this recipe will turn your breakfast into a special occasion. You can fill this soufflé omelet with leftover veggies, potatoes, or chopped fresh herbs. Experiment with it and have fun! ✅TIP: After you’ve whipped the egg whites, treat them very gently – both while you mix in the egg yolks and when you pour them into the skillet – so you can get an optimum rise on your soufflé omelet. Soufflé Omelet (Serves 1) ● 2 eggs ● 2-3 Tbsp goat cheese crumbles or grated sharp cheddar cheese ● Salt & Pepper, to taste ● 1 tsp grass-fed butter, ghee, or coconut oil ● OPTIONAL: 2-3 Tbsp sautéed/leftover veggies ● OPTIONAL: 1-2 tsp chopped fresh herbs (parsley, chives, etc.) Begin heating a 7-inch nonstick skillet over medium-low heat. Place your oven rack in the center of your oven and preheat your broiler to high. Crack open the eggs and place the yolks in a medium bowl and the whites in a large metal or glass bowl. Add 1-2 pinches of sea salt to the whites and, using a hand mixer or metal whisk, whip until they’re white, foamy, and begin to hold peaks. Set aside. Lightly whisk the egg yolks until they become slightly foamy. Use a metal spoon to gently fold the yolks into the whites until combined, being careful not to overwork them. Melt the butter in the skillet and pour in the eggs. Let cook for 2-3 minutes and sprinkle with the cheese and optional toppings. Place the skillet in the oven for 2-3 minutes, until the cheese melts. Remove from the oven (be careful with the handle!) and place the soufflé omelet on a plate, season with pepper and additional salt if necessary, and fold the omelet in half. It’s time to eat! JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

❓MYTH OR FACT ❓ 🤔Running outside is better than running on a treadmill. . 🙈 . 🙉 . 🙊 . 🔥FALSE 🔥 It depends on your goals! Both have their pros and cons. Running outside: ● Being outdoors has mental health benefits ● More uneven and challenging terrain ● New scenery can boost your motivation ● May engage more muscles ● More bone-building benefits because of harder surfaces ● Is free (except for the cost of sneakers) Treadmill running: ● Safer at night or during bad weather ● More control over pace, incline, and intervals ● Even, controlled surface may mean fewer injuries ● Less impact than running outside ● Can be boring ● More expensive than outdoor running 👉🏼Which do you prefer, running outside or on a treadmill? ⬇️⬇️ JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy REFERENCE: www.healthline.com/nutrition/running-on-treadmill-vs-outside...

🏃🏼Have you ever done a 5K or other fun run event? ⬇️⬇️⬇️ JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

You know the saying … “the definition of insanity is doing the same thing over and over again and expecting a different result.” It’s so true. We need to do things differently if we WANT a different result. Doing anything different today? 🌟JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD#5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

😋 This no-fuss sheet pan recipe tastes like a special occasion dinner! Just chop up the veggies and whisk together the sauce – and you’ll have a delicious teriyaki-style dinner in less than 30 minutes. ✅TIP: It’s also great with chicken tenders – just be sure to add a few minutes to the cooking time. For a heartier meal, serve this with rice or quinoa. Cashew-Shrimp Sheet Pan Dinner (serves 4) ● 12 oz (340 g) broccoli florets ● 1 diced bell pepper ● 1 medium sweet onion, chopped ● 2 Tbsp avocado oil ● 2-3 pinches each of sea salt and pepper ● 2 Tbsp coconut or liquid aminos ● 2 Tbsp orange juice ● Dash of hot sauce ● 1 lb (450 g) peeled and deveined large shrimp (fresh or thawed from frozen) ● ¾ cup (90 g) raw cashews Preheat your oven to 400ºF/200ºC and line a large rimmed baking sheet with parchment paper. In a large bowl, toss together the broccoli, bell pepper, and onion with the oil, salt, and pepper. Pour onto the sheet pan and place in the oven, and roast for 10-12 minutes. While that’s cooking, prepare your sauce. In a small bowl, whisk together the aminos, orange juice, and hot sauce. Remove the vegetables from the oven and add the shrimp and cashews to the sheet pan. Drizzle the pan contents with the sauce and stir to combine. Place back in the oven and roast until the shrimp are cooked through, 5-7 minutes. Remove from the oven and serve. DELICIOUS! JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

No judgment… just a quick check-in to see where you’re at right now! Let’s see those times below 🏃🏃JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD#5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

🔥Let’s get MOVING!🔥 Let’s be honest – it can be hard (or intimidating!) to get moving again when you’re short on time and don’t know how to begin.Most of us have work, social lives, and a family to take care of! So how do we find the time and energy to ramp back up your cardio fitness… especially if you’re just getting (re)started?To help make it easy for you, I have been working on a brand new 8-week Walk-Jog-Run 5K Training guide that will break everything down for you … for FREE.It’s called: The 8-Week Beginner 5K Training Plan/The Get Moving Walking Plan DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD This program is loaded with a complete action plan and even has a printable training schedule at the end. It’ll only be available for a very short time, so make sure you download your copy today.JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C#5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

❓How often should I change my workout shoes? 💪🏻🏃‍♂️Great question! The answer depends on a few things: your workouts, your size and step, and how you care for them. RUNNING SHOES: Suggested lifespan: about 6 months, or 300-450 miles. Things that can affect it: ● Running with a heavy gait ● The surface they are used on ● How often you run ● How long your runs are GYM WORKOUT SHOES: Suggested lifespan: about 6 months Things that can affect it: ● How often you work out ● Lateral and explosive movements ● Moving with a heavy gait ● Number of steps you take during workouts 👉How often do you change out your shoes? JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy REFERENCE: https://bit.ly/3OtvBaJ

The more comfortable you get … the harder and harder it is to break out of. Doing anything today to get you out of your comfort zone? 👊 JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

🌸🌷🌻For all our amazing moms out there – THANK YOU for all that you do. We wouldn’t be here without you ❤️ JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

"If you’re bored with life – you don’t get up every morning with a burning desire to do things – you don’t have enough goals." – Lou Holtz 🎯What are YOU working towards right now? Share one of the goals you’re working on below… JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

Many of us want to be able to run, jog, or walk a 5K… but the goal can often seem overwhelming and intimidating. But, what if it didn’t have to be? What if you could complete a 5K in as little as 2 Months? Well, now it IS possible! I put together a FREE 8-week Walk-Jog-Run 5K Training Plan just for you. It’s a step-by-step plan that can help almost anyone complete a 5K run in just 8 short weeks! Plus there are so many other reasons to ramp up your run/jog/walk game: ● Benefiting heart health ● Lowering your risk of disease ● Boosting energy ● Elevating your mood ● Improving better sleep ● Reducing stress ● Getting up off the couch and into your life! JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

😋 This doesn’t get ANY easier… It’s got just 3 ingredients… but you can add a bonus topping: cheese! It’s a perfect option for those “emergency” nights when you don’t have the energy or time to make dinner from scratch. It also makes for a GREAT meal prep recipe. 👉🏼TIP: You can use veggie burgers, ground turkey, chicken, or beef in this recipe. Sloppy Joe Stuffed Potatoes (serves 4) ● 4 sweet potatoes ● 1 lb (450 g) lean ground meat ● 1 12 oz (680 g) jar of your favorite good-quality marinara sauce ● Optional: grated cheddar or goat’s cheese Wash, dry, and pierce the potatoes with a fork several times. Place in the microwave to cook (time will vary depending on your oven, 15-20 minutes). While it cooks, heat a skillet over medium heat and spray with nonstick coating. Place the ground meat in the skillet and cook, stirring occasionally to break it up into bite-sized chunks. Cook until brown, 5-7 minutes. Drain off excess fat and add the marinara sauce. When the potatoes are ready, place on plates and slice along the top, opening up to fluff the potato. Top with the marinara mixture, and sprinkle with optional cheese. Delish! JOIN OUR FREE CLASS HERE!!!>>> https://bit.ly/3rQ3B7C DOWNLOAD YOUR 5K TRAINING GUIDE HERE>>> https://bit.ly/3OzNWmD #5krun #5kwalk #walkforhealth #smallsteps #healthyhabitsforlife #everydayfitness #positivechange #newrunner #healthygoals #letsgethealthy

🎤👩‍🎤🔥Let’s hear it! What’s your all-time FAVORITE energy-boosting song? ⬇️⬇️ Access your 5-DAY ENERGY CHALLENGE COPY NOW FOR FREE: https://bit.ly/3D7NGpO >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #energychallenge #healthyfoodhealthybody #energyboost #moreenergy #goodhabits #healthierlifestyle #habitsofhealth #energybooster #energizedlife #keeponmoving

💪How many energy drinks do you usually have on a weekly basis? ⬇️⬇️⬇️ Access your 5-DAY ENERGY CHALLENGE COPY NOW FOR FREE: https://bit.ly/3D7NGpO >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #energychallenge #healthyfoodhealthybody #energyboost #moreenergy #goodhabits #healthierlifestyle #habitsofhealth #energybooster #energizedlife #keeponmoving

What will you focus on today? 💫 Access your 5-DAY ENERGY CHALLENGE COPY NOW FOR FREE: https://bit.ly/3D7NGpO >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #energychallenge #healthyfoodhealthybody #energyboost #moreenergy #goodhabits #healthierlifestyle #habitsofhealth #energybooster #energizedlife #keeponmoving

🤔Drinking water will give me an energy boost? . 🙈 . 🙉 . 🙊 . 🔥FACT 🔥 Your brain & your physical performance are influenced by how well you are hydrated. Even being a little dehydrated (1%-3% of your body weight) can affect your mood, ability to concentrate, memory, and make you feel anxious and fatigued. It can even give you a headache. And if you’re dehydrated during sports or your workouts, everything can feel like it’s more work (mentally & physically), which can affect how well you perform. Do you track your water intake?⬇️⬇️⬇️ Access your 5-DAY ENERGY CHALLENGE COPY NOW FOR FREE: https://bit.ly/3D7NGpO >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #energychallenge #healthyfoodhealthybody #energyboost #moreenergy #goodhabits #healthierlifestyle #habitsofhealth #energybooster #energizedlife #keeponmoving REFERENCES: www.healthline.com/nutrition/7-health-benefits-of-water

😋This is a fast lunch or dinner you can quickly throw together when you don’t feel like cooking. Tips for buying canned or pouched tuna: ● Albacore & bluefin have the most omega-3s, followed by skipjack and yellowfin ● Choose BPA-free packaging ● Check labels for “pole-caught” or trolling – they are more sustainably harvested ● Read the nutrition label for added ingredients 🥬 Salad Niçoise with Asparagus (Makes 2 servings) ● ½ lb small red potatoes (about 5), cut in half ● ½ lb fresh thin asparagus, trimmed ● 2 -2½ oz pouches albacore tuna in water ● ½ cup pitted Nicoise or Greek olives, halved ● 2 Tbsp extra-virgin olive oil ● 1-2 Tbsp apple cider vinegar (to taste) ● 2 handfuls salad greens ● Salt & pepper, to taste Put the potatoes in a saucepan and cover with water. Place on the stove at medium-high heat and bring to a boil. When it’s boiling, reduce heat slightly to a simmer and cook until tender, about 10 minutes. Add the asparagus during the last 3-5 minutes of cooking. While it’s cooking, whisk the oil & vinegar together in a small bowl and add salt & pepper to taste. Set aside. Place a handful of salad greens on two plates or in containers. When the asparagus and potatoes are tender, carefully drain them before plunging them into ice water to cool. Drain again and divide between the plates. Add the tuna and the olives to the plates, and drizzle with the oil & vinegar dressing. Enjoy! 😋 Access your 5-DAY ENERGY CHALLENGE COPY NOW FOR FREE: https://bit.ly/3D7NGpO >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #energychallenge #healthyfoodhealthybody #energyboost #moreenergy #goodhabits #healthierlifestyle #habitsofhealth #energybooster #energizedlife #keeponmoving

What are some of the top foods I can eat for more energy? 💪The best diet for more energy has a few components, but it boils down to this: 1. A healthy balanced diet focused on whole foods: fruits and vegetables, lean proteins, complex carbs, whole grains, and healthy fats 2. Limiting added sugars and processed foods. 3. Eating throughout the day at regular intervals and not under-eating or overeating. 4. Limiting alcohol 5. Staying hydrated 👉When you need a lot of energy during the day, what are your go-to foods? Access your 5-DAY ENERGY CHALLENGE COPY NOW FOR FREE: https://bit.ly/3D7NGpO >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #energychallenge #healthyfoodhealthybody #energyboost #moreenergy #goodhabits #healthierlifestyle #habitsofhealth #energybooster #energizedlife #keeponmoving REFERENCE: www.health.harvard.edu/healthbeat/eating-to-boost-energy

🐣🐇Your friends at FIT AUSTIN wish you a joyous Easter holiday! Access your 5-DAY ENERGY CHALLENGE COPY NOW FOR FREE: https://bit.ly/3D7NGpO >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #energychallenge #healthyfoodhealthybody #energyboost #moreenergy #goodhabits #healthierlifestyle #habitsofhealth #energybooster #energizedlife #keeponmoving

🚶‍♀️How many days a week do you get at LEAST 20 minutes of movement? 👇👇 Access your 5-DAY ENERGY CHALLENGE COPY NOW FOR FREE: https://bit.ly/3D7NGpO >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #energychallenge #healthyfoodhealthybody #energyboost #moreenergy #goodhabits #healthierlifestyle #habitsofhealth #energybooster #energizedlife #keeponmoving

Have you ever noticed how cooked chicken breast can sometimes be dry and boring? This marinade recipe will change ALL of that. It uses buttermilk to help tenderize the chicken while still keeping it moist. Buttermilk is a great marinade choice because it’s only slightly acidic. That means it won’t toughen up the meat the same way stronger, more acidic marinades can. Pair this recipe with your favorite sides: roasted sweet potatoes, a side salad, or a quick veggie stir fry! So satisfying. Tender Buttermilk Chicken (serves 4) ● ½ cup (120 ml) buttermilk ● 2 fresh sprigs of thyme ● 1 garlic clove, cut in quarters ● 1-2 dashes of sea salt ● 4 boneless, skinless chicken breast halves Put the first four ingredients in a shallow dish. Add the chicken and turn until it’s well coated. Cover the dish and place it in the refrigerator, letting the chicken marinate for at least 8 hours. Before cooking, drain and discard the marinade. Grill the chicken over medium heat for about 5-7 minutes per side (thermometer should read 165ºF/74ºC). Remove from heat, let rest a couple of minutes, slice, and serve. Easy & delicious! Access your 5-DAY ENERGY CHALLENGE COPY NOW FOR FREE: https://bit.ly/3D7NGpO >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #energychallenge #healthyfoodhealthybody #energyboost #moreenergy #goodhabits #healthierlifestyle #habitsofhealth #energybooster #energizedlife #keeponmoving

We sometimes forget it takes one step at a time. What step will you take today? 🏃 Access your 5-DAY ENERGY CHALLENGE COPY NOW FOR FREE: https://bit.ly/3D7NGpO >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #energychallenge #healthyfoodhealthybody #energyboost #moreenergy #goodhabits #healthierlifestyle #habitsofhealth #energybooster #energizedlife #keeponmoving

❓MYTH OR FACT ❓ 🤔 Coffee will give me energy. 🙈 . 🙉 . 🙊 🔥YES … BUT IT CAN MAKE YOU TIRED LATER.🔥 Here are 3 reasons why: 👉Reason 1: Caffeine blocks a chemical that regulates your sleep-wake cycle. Your body keeps making this chemical (adenosine) even though your brain can’t receive it. Once the caffeine wears off, you can have a buildup of adenosine, which can make you feel tired. 👉Reason 2: It can make you dehydrated. Being even a little dehydrated (1%-3%) can make you feel tired. If you drink caffeine-rich drinks, make sure you also drink water to replenish your fluids. 👉Reason 3: The sugar you add to your coffee can raise your blood sugar levels. If you add sugar to your coffee, it can quickly raise your blood sugar level. This can lead to a sugar "crash" because your body processes sugar much faster than it does caffeine. ✅How does coffee affect you? ⬇️⬇️⬇️ Access your 5-DAY ENERGY CHALLENGE COPY NOW FOR FREE: https://bit.ly/3D7NGpO >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #energychallenge #healthyfoodhealthybody #energyboost #moreenergy #goodhabits #healthierlifestyle #habitsofhealth #energybooster #energizedlife #keeponmoving REFERENCE: www.healthline.com/health/food-nutrition/coffee-makes-me-tired

🔥Ready to SKYROCKET YOUR ENERGY?! 🔥 Get a load of this! Nearly 75% of people say their lack of energy gets in the way of their productivity. That’s HUGE. And if it’s getting in the way of their productivity… you also know it’s also getting in the way of living a full, vibrant, and FUN life! 🔥It’s absolutely possible to turn this energy crisis around – and step #1 is to TAKE BACK CONTROL. I just put together a GREAT new challenge that’s designed to jumpstart your energy in just 5 short days. (But you’ll probably feel the difference after just the first day!) ⚡️The 5-Day Energy Challenge is designed to give you an IMMEDIATE boost of energy … but it’ll also help you build more stamina and endurance. Plus, we do it in a way that doesn’t require you to overhaul your entire lifestyle. Want to join us? It’s 100% FREE! Sign up now and lock in your spot before they are all gone: https://bit.ly/3D7NGpO Access your 5-DAY ENERGY CHALLENGE COPY NOW FOR FREE: https://bit.ly/3D7NGpO >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #energychallenge #healthyfoodhealthybody #energyboost⠀ #moreenergy #goodhabits #healthierlifestyle #habitsofhealth⠀ #energybooster #energizedlife #keeponmoving #rockfitness #rockfitnesstribe⠀ #farmersvillefitness

⛽️⚡️How FULL is your “personal energy” gas tank!? ⬇️⬇️⬇️ Access your 5-DAY ENERGY CHALLENGE COPY NOW FOR FREE: https://bit.ly/3D7NGpO >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #energychallenge #healthyfoodhealthybody #energyboost⠀ #moreenergy #goodhabits #healthierlifestyle #habitsofhealth⠀ #energybooster #energizedlife #keeponmoving #rockfitness #rockfitnesstribe⠀ #farmersvillefitness

🔥TIRED OF FEELING TIRED??🔥Rev yourself up with our "5-Day Energy Challenge" (It's FREE!) Want to join us? Comment below 👇👇👇 Access your 5-DAY ENERGY CHALLENGE COPY NOW FOR FREE: https://bit.ly/3D7NGpO >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #energychallenge #healthyfoodhealthybody #energyboost⠀ #moreenergy #goodhabits #healthierlifestyle #habitsofhealth⠀ #energybooster #energizedlife #keeponmoving #rockfitness #rockfitnesstribe⠀ #farmersvillefitness

Are you spending your personal energy on things that DESERVE it? It is, after all, one of our most precious resources. 🌎 #energychallenge #healthyfoodhealthybody #energyboost #moreenergy #goodhabits #healthierlifestyle #habitsofhealth #energybooster #energizedlife #keeponmoving

😋 I’ve got a delicious lunch recipe for you that will make all of your coworkers jealous! It’s hearty, a little spicy, and a lot delicious! You’re in control of the spice and heat level: add more hot sauce for a spicier chili. Likewise with the cilantro! Black Bean & Sweet Potato Chili (makes about 4 servings) ● 2 Tbsp extra-virgin olive oil ● 1 large, sweet potato, peeled and diced ● 1 large onion, diced ● 4 cloves garlic, minced ● 2 Tbsp chili powder ● 2 tsp ground cumin ● ¼ tsp salt ● 1-2 dashes of your favorite hot sauce (to taste) ● 2½ cups (590 ml) water ● 2 15-oz (425 g) cans black beans, rinsed ● 1 14.5-z (411 g) can diced tomatoes ● 2 Tbsp lime juice ● Handful chopped fresh cilantro Heat the olive oil in a large pot over medium-high heat. Add the onion and sweet potato and cook for 4-5 minutes, until the onion begins to soften. Be sure to stir frequently. Add the garlic, chili powder, cumin, and salt to the pot and cook, stirring constantly, for 30 seconds. Add water and hot sauce and bring to a simmer. Cover, reduce heat to maintain a gentle simmer, and cook until the sweet potato is tender, 10 to 12 minutes. Add the beans and tomatoes and cook for 10-15 minutes, until slightly reduced. Stir in the lime juice and cilantro and remove from heat. 👉👉This keeps in the fridge for 3-4 days… and bonus: it tastes better the next day. #energychallenge #healthyfoodhealthybody #energyboost #moreenergy #goodhabits #healthierlifestyle #habitsofhealth #energybooster #energizedlife #keeponmoving

🌟GET OFF THE COUCH and BACK INTO YOUR LIFE!🌟 🥱If you’ve been feeling blah and tired lately, you are not alone. Most adults say they feel that way at least 3 days a week. I’m here with good news: You have the power to turn it around! And it’s a LOT easier than you might believe. 🔥I just put together a FREE challenge to help you get your spark back, and I’m inviting YOU to join us. We are in a personal energy crisis. Check this out: According to a survey of 2,000 adults … ● 65% said they rarely wake up feeling energized ● More than 40% start feeling tired by noon ● 74% say their productivity suffers That’s not even talking about how it affects your quality of life, relationships, and health! 🌟Our 5-Day Energy Challenge will help jumpstart your energy right out of the gate. ● 5 days of actions to build IMMEDIATE energy into your day ● Support & guidance to help you get the best results ● PLUS … actionable tips to build a stronger energy “battery” to boost your stamina and endurance over time Access your 5-DAY ENERGY CHALLENGE COPY NOW FOR FREE: https://bit.ly/3D7NGpO >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #energychallenge #healthyfoodhealthybody #energyboost⠀ #moreenergy #goodhabits #healthierlifestyle #habitsofhealth⠀ #energybooster #energizedlife #keeponmoving

👉Life is about stretching yourself! What are YOU doing this week to push out of your comfort zone? >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #movementheals #prepareforsuccess #movemore #preworkoutmeal #fitnessfuel #workoutsession #healthyattitude #getfitstayfit #preworkoutsnack #selfcareeveryday...

👫Time for a quick posture check! Are you sitting or standing up tall right now? ⬇️⬇️ >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #movementheals #prepareforsuccess #movemore #preworkoutmeal #fitnessfuel #workoutsession #healthyattitude #getfitstayfit #preworkoutsnack #selfcareeveryday...

❓Which should I do first: strength training exercises or cardio? 💪🏻🏃‍♂️This is a hot fitness topic and the answer depends on a few different things, but the quick response is … STRENGTH TRAINING. 💪🏻That’s because strength training requires more anaerobic effort – aka quick, powerful bursts of energy. Doing strength training first means you’ll have more energy to perform them properly and safely… giving you better results from your efforts. 🏃‍♂️Cardio, meanwhile, requires more aerobic effort – aka moderate, sustained energy, that isn’t as taxing on your system. But the real-life answer comes down to your goals & personal preference. 👉If you like doing cardio first, then that’s A-OK. Do it first. The most important thing is that you actually WORK OUT! If you’re looking to boost your fitness, coaching can make a huge difference. >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #movementheals #prepareforsuccess #movemore #preworkoutmeal #fitnessfuel #workoutsession #healthyattitude #getfitstayfit #preworkoutsnack #selfcareeveryday...

💡Pay very close attention to which voice you’re listening to in your head. #movementheals #prepareforsuccess #movemore #preworkoutmeal #fitnessfuel #workoutsession #healthyattitude #getfitstayfit #preworkoutsnack #selfcareeveryday...

😋This is a fast lunch or dinner you can quickly throw together when you don’t feel like cooking. It’s tasty with either white or sweet potatoes. Southwestern Stuffed Potato (Makes 1 serving) 1 medium potato 2 tbsp salsa ¼ avocado, sliced ⅓ cup (85 g) organic refried pinto beans 1 tsp chopped pickled jalapeños Pierce the potato with a fork and microwave for 4-6 minutes, until soft (time will depend on your microwave). Remove from the microwave and place on a plate. Place the beans in a small bowl and microwave for 90 seconds, until warm. lice the potato lengthwise and open it up to make a pocket. Add the beans, salsa, avocado, and jalapeños. Enjoy! >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #movementheals #prepareforsuccess #movemore #preworkoutmeal #fitnessfuel #workoutsession #healthyattitude #getfitstayfit #preworkoutsnack #selfcareeveryday...

❓MYTH OR FACT ❓ 🤔 I should stretch before I work out. 🙈 . 🙉 . 🙊 🔥MYTH 🔥 Before your workout, the best warmup includes foam rolling your muscles to help loosen up tight spots and doing DYNAMIC movements – aka “moving” exercises. 👉These are exercises like squats, arm circles, leg swings, lunges, or mimicking the exercises you will do during your workout with little to no resistance. Stretching “cold” muscles before your workout can actually set you up for injury. Save the static stretches for after your exercise session, when your muscles are warm and more pliable! ✅BONUS: The stretches will actually feel better after your workout! Do you make time for stretching after your workout? ⬇️⬇️⬇️ >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #movementheals #prepareforsuccess #movemore #preworkoutmeal #fitnessfuel #workoutsession #healthyattitude #getfitstayfit #preworkoutsnack #selfcareeveryday... REFERENCE: www.health.harvard.edu/staying-healthy/ask-the-doctor-stretching-before-exercise

😝❗On a scale of 1-10, how stressed are you today?👇👇 #movementheals #prepareforsuccess #movemore #preworkoutmeal #fitnessfuel #workoutsession #healthyattitude #getfitstayfit #preworkoutsnack #selfcareeveryday...

always find a way… as long as you stay focused on the RIGHT things. >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #movementheals #prepareforsuccess #movemore #preworkoutmeal #fitnessfuel #workoutsession #healthyattitude #getfitstayfit #preworkoutsnack #selfcareeveryday...

💪🏻🏃‍♂️This is a hot fitness topic and the answer depends on a few different things, but the quick response is … STRENGTH TRAINING. 💪🏻That’s because strength training requires more anaerobic effort – aka quick, powerful bursts of energy. Doing strength training first means you’ll have more energy to perform them properly and safely… giving you better results from your efforts. 🏃‍♂️Cardio, meanwhile, requires more aerobic effort – aka moderate, sustained energy, that isn’t as taxing on your system. But the real-life answer comes down to your goals & personal preference. 👉If you like doing cardio first, then that’s A-OK. Do it first. The most important thing is that you actually WORK OUT! If you’re looking to boost your fitness, coaching can make a huge difference. >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #movementheals #prepareforsuccess #movemore #preworkoutmeal #fitnessfuel #workoutsession #healthyattitude #getfitstayfit #preworkoutsnack #selfcareeveryday...

😋These cinnamon-sweet orange slices make a great topper for plain Greek yogurt, cottage cheese, or a smoothie bowl. 🍊Cinnamon Orange Slices (serves 1) 1 orange 1 tsp orange juice 1 tsp lemon juice 1 tsp maple syrup Sprinkle of ground cinnamon Remove the rind and white pith from the orange, and cut into slices. Place on a small plate. In a small bowl, whisk together the remaining ingredients, and pour it over the orange slices. Let sit for a couple of minutes and enjoy! ACCESS YOUR COPY HERE: https://bit.ly/3I0VKKy #movementheals #prepareforsuccess #movemore #preworkoutmeal #fitnessfuel #workoutsession #healthyattitude #getfitstayfit #preworkoutsnack #selfcareeveryday...

❤️What’s ONE THING you're doing for fun this week? We love walks to improve cardio and develop focus ⬇️⬇️⬇️ >>>SIGN UP HERE Join our Free Class: https://bit.ly/3JKUoE1 #movementheals #prepareforsuccess #movemore #preworkoutmeal #fitnessfuel #workoutsession #healthyattitude #getfitstayfit #preworkoutsnack #selfcareeveryday