At only 73 calories per serving these Cinnamon Bananas are perfect for those moments when I need a little treat. That may or may not be tonight..... 2 tsp. raw honey
1 tsp. ground cinnamon
¼ tsp. ground nutmeg
Nonstick cooking spray
2 large ripe bananas, cut into ½-inch slices
1. Combine honey, cinnamon, and nutmeg in a small bowl; mix well. Set aside.
2. Heat medium nonstick skillet, lightly coated with spray, over medium-high heat.
3. Add bananas; cook, gently stirring, for 2 to 3 minutes.
4. Add honey mixture; cook, gently stirring, for 2 to 3 minutes, or until bananas are well coated and soft.
5. Serve immediately.
Tip: Use a nonstick coconut spray for additional flavor.
Comfort is a powerful thing.
In all regards, I did not want to take my son on the bike ride yesterday that I had promised him. I was comfortable being home, in my comfies. I would rather do laundry than go outside.
Comfort wants to win. Comfort doesn’t decipher between a 3-year-old or a workout. Comfort desires EASY and FAMILIAR.
Comfort can prevent you from new, hard, change, different... Comfort begs for familiarity, for LACK OF new. Comfort, in my opinion, is one of the primary reasons people don’t try/act/do.
I don’t stay consistent in my health and fitness journey because it’s easy or innately COMFORTable... No! This lifestyle requires that effort be applied so that I can see and feel the change and progress I desire!
I CHOOSE to get UNCOMFORTABLE for a healthier lifestyle.
I CHOOSE to practice moderation to live a happier life.
I CHOOSE to remain consistent in my journey through the ups and downs, through sleepless nights and sickness, through loooong breaks of quietness and lack of motivation because I want to ADD DAYS to my life and FEEL GOOD living it.
I CHOOSE this over comfort because comfort... it doesn’t require anything beyond the bare minimum. I don’t want to live a mediocre life and be content with the bare minimum.... I want more. I need more.
I bet you’re not too different than me... Ready?
Oh, and by the way, we had a great bike ride outing to the park! 😉
Do you plan out your food ahead of time?🤷🏻♀️. I learned that it helps keep me on track with my goals. When it's planned out, you don't have to figure out what you are going to eat at mealtime, and takes the stress and guesswork out of it. Add meal prepping on top of it, and you save tons of time during the week as well!😄 Tips for successful meal planning:
- schedule a day and time each week that will be dedicated specifically for meal planning - look at cookbooks, Pinterest, yahoo, google, and BOD (if you have it) for inspiration and ideas😋
- repeat meals during the week so you don't have to come up with completely different meals for each day (plus leftovers are great anyways!)
- save your meal plans from previous weeks so you don't have to create all new meals every week🤗
What meal planning tips do you have to share?.... Let's hear them!🙋
"Kilts, hats, socks, jewellery and other imported Scottish Frocks, novelties and pub items can be found in this little shop. The candy isle is the best." - per a Yelp review on Gastown's own @houseofmclaren.
4 262 days ago
Today was a self love kind of day❤️ ⠀
I had about 1500 things to do for my classes today and I had a huge migraine all day long. So tonight I took a break and colored for a while. ☀️⠀
Taking care of yourself is not bad. Sleeping in, turning off your phone, or watching Netflix for a while isn’t a bad thing every once in a while! 📺⠀
What are your favorite shows to watch on Netflix? Let me know! I need a new show to watch! 👇🏻
21 3292 days ago
Happy Thursday, All!!! I want to highlight Cheryl and Shannon for their dedication to sticking to their fitness goals! These two ladies train early mornings on their own to make sure they don’t miss a workout. Even though you are dedicated to your routine and have a GREAT accountability system in place, it is fun to have clients who pop in a couple of times a month to add new workouts to keep things fun and engaging. Today, they had a special request for workout routines to get them through holiday travels.
Empowering, encouraging, and engaging with clients to help them reach their fitness goals in a fun way makes my heart happy.
Happy Wednesday!!! How are you guys doing this week, are you treating yourself alright?
Somehow we’re already at that time of year where it’s nighttime at 5pm, which means that a lot of you guys might be experiencing some additional stress. Whether you’re concerned with holiday planning, meeting work deadlines, or preparing for your finals (maybe all three!) it’s important to manage your stress levels in a healthy way! One way to do that is to decide how you’re going to deal with stress before you have encountered it and plan around it! If you’re having some issues prioritizing all of the things you have to do, check out our weekly prioritizer to help you instantly de-stress a bit!! You can download it for FREE on our website (link in the bio)! Remember, you decide your vibe. That means you decide your mood, your stress levels, and how yourself and others. Treat yourself with kindness, okay?
Matthew McConaughey's role model is himself in 10 years time. Doesn't matter how old he is, it's always 10 years from now. Keep growing & evolving....your true magic lies at the end of your rainbow ✨😎⠀
💤 Sometimes you’re so exhausted you can’t take the next step. Everything you try to do is twice as hard as it should be and takes at least twice as long. 💤 .
That is when you need a plan the most. A plan that you create. One that will help you eliminate things from your schedule one at a time. So you can have rest and space.
Does a plan like that sound dreamy to you? 🌸
See the full video by tapping on the IGTV icon or visiting the VanguardCPA YouTube.
DM or comment any questions or feel free to request any topics that you would like covered going into year end.
2 375 days ago
Five years to the day.
Both were good days and I felt pretty confident about myself. Obvious difference nonetheless.
I want to say that not much has changed, but it has. And mostly, more stress, kids, and responsibilities. And... deciding to care and act on my health. And staying consistent to my health and my goals. And a lot of happiness.
I see you watching my journey. I see you checking in on our day. I see you.
When are you going to start? Some of you have told me you need change, but...
I’ve had great successes because
1. I started and
2. I followed the plan.
1. When I felt that “itch” to start, I did. I didn’t suppress it or try to talk myself out of it, I just did it despite what the rest of life looked like (working full-time, an almost 1-year old, travels, upcoming holidays...). 2. I followed the plan for success that was laid out for me.
- Drink one superfood shake daily
- Follow this meal plan
- Exercise for 30 mins
- Drink your water
I did ALL of those things. I didn’t say, sure I’ll workout but I’m not willing to change my diet. I didn’t say, well I’ll look at my diet but I won’t drink a shake because “I like to eat my food.” I said “I’ve seen YOU (my Coach) have success, so I will try too.” I can help you
- verbalize and identify your goals
- find a fitness program or plan of programs to meet your needs and interests
- to help create a realistic nutrition plan that doesn’t eliminate any food group
- support you and help you BELIEVE in yourself
I can not
- give you same-day, next-day results
- provide you with a plan that doesn’t require effort
- do the work for you
Even as we enter the holiday season, YOU CAN see the change you desire! YOU ARE CAPABLE OF THE CHANGE YOU DESIRE. You have to choose to start. You have to choose to remain steadfast to your goals. You have to put in the work.
The next THREE people who sign-up to get started with me will receive $20 off(!) and a special treat from me!
Is it going to be you?!
Monday determines how the rest of your week goes. Start your Monday off right, and the rest of the week will follow! ☀️⠀
This week is yours to command so give it your all! Live to your full potential because you have so much to offer the world 🌎 ⠀
Surround yourself with the people who make you better. Strive to be great! 💪🏼⠀
I’m looking for 5 people who are ready to take a leap and live to their full potential! The new year is coming up so let get a jump start on it and rock the new year! Let’s get in the best shape of our lives both mentally and physically! Comment below or DM and let’s create the best you! 👇🏻
Planning Planning Planning
In order to achieve any kind of Success you need to make sure you have a plan in place 🌟🌟 .
I am Planning my start of the year training to be held on 5th and 6th January 💥
I am planning my new marketing tools to make sure 2019 will be an awesome year 🍾
I am planning who will be my up and coming stars 🌟 to work with in 2019
It’s all go go go and I love it 😍
Food is a huge determinant for success.
Sure crushing your workouts weekly plays a big part in it.
But what breaks most people, myself included is FOOD.
I tend to mentally, emotionally and physically operate the best on a macro split that looks something like this.
Everyone is different though.
There really isn’t a one size fits all plan.
It’s important to track how you feel and if you are moving towards your goal or not and then adjust accordingly.
My husband is keto and his body functions the best on it.
I tend to need more veggies and carbs to not want to rip someone’s head off. But I also don’t eat a ton of carbs because of how my husband eats. I don’t just cook for me, I cook for my family. We very rarely have pasta or rice.
Meal prep helps me stay on track but I’m also not coo coo crazy about it either.
I’m not saying fill your fridge with individual tupperware either.
What we do is prep out our proteins.
On Sundays Jeremiah will grill up steak, chicken or salmon. Then we have the meat ready and it makes throwing your 2-3 work day meals faster, easier and healthier. But also our family dinners tend to be a whole lot easier too!
I do a lot of frozen veggies from Giant Giant and Costco.
I really focus on each meal having a source of protein and then fill my plate/ Tupperware for the day from there.
I know everyone wants a perfect macro plan to make them weigh whatever their magic unicorn dream weight is but the truth of it is it takes experimenting and time.
Look at your day to day normal eating habits and then make small shifts towards healthier choices.
Little things add up! .
11 8011:24 PM Oct 29, 2018
Client's Monday workout ready...now working on Tues-Sat.
I'm very strategic with my client's workouts. I take their hour of power very seriously because there's a method to the madness; therfore I make sure every detail is written down so they don't miss a beat...😁
They can't stand my little journal books 😂😂😂
This time last week ✨💕🙌🏼 Can’t believe tomorrow is Wednesday already! I’m finding that time is going so quickly lately - it’s crazy! There are basically 92 days left in this year: a great time to set some goals and lay out whatcha gonna achieve before 2019! I’ve got so much I want to do 😍❤️ Let’s smash the rest of the year!! #goalsetting#goalachieving#planningforsuccess