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FemmePhysiques

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    Resistance Training 101: Why You Need It Now

    • August 1, 2024
    Racks of various sized free-weights with an inspirational quote on the wall that says, "Act Like a Lady, Lift Like a Boss."
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    Summer of Self-Care | 50 Ways To Self-Indulge

    • July 1, 2024
    A woman sitting on the beach at the water's edge with both arms reaching up to the sky and facing a beautiful sunset. A self-care quote reads, 'Fall in Love With Taking Care Of Yourself. Mind. Body. Spirit.
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    Beat The Bloat: 10 Pro Tips For Flatter Abs Now

    • June 1, 2024
  • Foodie

    EASY DIY SKINNY COLD BREW AND THE SURPRISING HEALTH BENEFITS

    • May 1, 2024

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FemmePhysiques is dedicated to helping the millions of women worldwide who’ve struggled with not getting the fitness results they desire. I was one of them so I’m here to share my secrets to help you achieve even faster results than I did!  Christina Kathleen ACSM CPT

 
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Even when you can't physically see the results yet, EVERY SINGLE EFFORT IS CHANGING YOUR BODY FROM THE INSIDE OUT SO NEVER GET DISCOURAGED!Just keep moving and eating consciously. Fitness is a way of life and the results will be inevitable#mondaymotivationation ... See MoreSee Less

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  • Resistance Training 101: Why You Need It Now
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𝐂𝐇𝐑𝐈𝐒𝐓𝐈𝐍𝐀| 𝗪𝗼𝗺𝗲𝗻'𝘀 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗖𝗣𝗧

femmephysiques

𝗕𝗼𝗱𝘆 & 𝗠𝗶𝗻𝗱 𝗔𝗹𝗶𝗴𝗻𝗲𝗱🧘‍♀️Inspiring women to achieve the healthiest version of themselves - inside & out 🦋
𝗙𝗶𝘁𝗻𝗲𝘀𝘀 & 𝗪𝗲𝗹𝗹𝗻𝗲𝘀𝘀 𝗕𝗹𝗼𝗴
💪Resistance Training: The only non-surgical, no 💪Resistance Training: The only non-surgical, non-invasive method by which you can shape your body to look the way you want it to look – period.🩶 Resistance training increases muscular strength and tone by working against a form of weight or resistance. Free weights, weight machines, bands, loops, ankle weights, and using your own body weight, are all forms of resistance. For truly effective body shaping and weight-loss, there’s just no way around resistance training. But aside from the aesthetics... The following are some of the top health benefits of resistance training and why it's necessary for living your best life✨️ 1️⃣ Increased Metabolism Resistance training increases lean muscle which elevates your metabolism. The more lean muscle you have, the faster your metabolism will be. 2️⃣ Strengthens Bone Density Since women are typically prone to osteoporosis, it's especially beneficial in prevention. 3️⃣ Stress Relieving & Improves Mood Resistance training releases endorphins & increases your levels of serotonin - your body's own natural anti-depressants. 4️⃣ Anti-Aging Effects With resistance training, you can counteract age-related muscle tone loss while maintaining a more youthful looking physique. Plus, exercise increases natural levels of HGH - your body's own fountain of youth! 5️⃣ Improves Your Sleep A Johns Hopkins study proved that regular resistance training 3x a week for 12 weeks can help alleviate insomnia & increase your sleep quality. 6️⃣ Reduces Your Risk Of Heart Disease & Diabetes Regular resistance training has been found to lower your heart disease & Diabetes risk by up to 70%! 7️⃣ Naturally Boosts Energy Levels. Exercise increases your endorphin release and this produces the feeling of euphoria aka 'runner's high' ✨️And if those aren't reasons enough, check out the full version of this article on my recent blog post, www.femmephysiques.com 🔗Link in bio #motivationmondays #resistancetraining #womensfitness #motivationmonday💪 #resistancetrainingforwomen
🪬 Your Mind-Body Connection Is The Key To Your 🪬 Your Mind-Body Connection Is The Key To Your Fitness Results. Nobody likes wasted effort, especially when it comes to exercise! 😰 So when you’re trying to get the most out of your workouts, it’s essential to remember… ✨️"Keep your focus on your form and your mind in the movement."✨️ If your mind is wandering, you’re missing out on the most important part of the exercise – the muscle contraction. The more you contract and feel the muscles you’re working, the more effective the exercise will be. We all want the best results possible in the shortest amount of time so that’s why you have to make every rep count. Focus by putting your full attention on the muscles you’re strengthening as you contract and relax with each repetition. Exercise should not be an out-of-body experience.👽 Staying mindful in the movement not only exercises your muscles more efficiently, it’s also an exercise for your brain to help strengthen your mental focus too. The repetitive nature of exercise provides a perfect training ground for practicing mindfulness. 🧘‍♀️ By letting go of unrelated thoughts and focusing your awareness on your form throughout each exercise, you’re able to perform them more effectively - and safely! To learn more about the power of your mind-body connection, check out my latest blog on Femmephysiques.com. 🔗Link in bio #mindbodyconnection #exerciseistherapy #mindfulnesspractice #thursdaymotivation #mindbodygram
Happy Friday and Cheers to National Cocktail Day!🥂 I've always been a believer in moderation while enjoying a healthy lifestyle - and it doesn't have to involve sacrificing your social life either. One of the most common questions I get asked as a trainer is, “Can I drink alcohol and still lose weight?” And my answer is, ”It depends on what you're drinking, how much, and how often." 😉 Since there are so many different types of alcoholic drinks, the calorie levels can vary tremendously depending on what’s in them. Margaritas, daiquiris, piña coladas and other frozen drinks can contain upwards of 800 calories and over 70g of sugar per drink! Here's the real skinny on weight loss and alcohol consumption... 🔑 The key is knowing how to make the right beverage choices to help keep your sugar and calorie counts in check. So if you do choose to drink alcohol, it's OK to enjoy a glass of wine or cocktail every so often - just try to avoid the sugary sodas and syrupy mixers. ✨️My personal favorite, go-to, skinny libation is what I like to call, Christina's Cantina. 🌵 2 oz silver tequila,🍍 3 oz pineapple juice, and top with 5 oz club soda. It's light, refreshing, low sugar, and only 110 calories. It can also be modified with vodka instead of tequila if that's your spirit preference. 🍍Fun Fact: Pineapple juice is one of the only bar juices that's usually 100% fruit juice. Avoid the cranberry since it's mostly high fructose corn syrup and only 10% actual juice! ✨️Another lower calorie, cocktail trick is to bring sugar-free drink packets or Mio flavored drops in your purse and add them to a vodka with water or club soda. The bottom line is, you can enjoy alcohol in moderation and still lose weight. Just be mindful of your choices and remember that a caloric deficit is necessary to lose weight no matter what type of eating plan you choose. Calories in vs. Calories out. Share your favorite skinny cocktail in the comments below! And be sure to save this post for your future reference cheet sheet ✅️ #nationalcocktailday #moderationiskey #skinnycocktails #skinnycocktailrecipes #tequilacocktails
I couldn't let National Love Your Pet Day go by wi I couldn't let National Love Your Pet Day go by without showing some love to my fur-bestie, Thor 💜🐶 #nationalloveyourpetday #girlsbestfriend🐶 #workoutbuddy #goldengram #dogsofinsta
Needing Some New Year's Workout Inspo?🔥 As we Needing Some New Year's Workout Inspo?🔥 As we've all noticed, getting started can sometimes be harder than the actual workout itself 🤯 And since the pandemic, more people than ever are choosing to exercise at home. But even though home workouts are a lot more convenient, it can also be a challenge to get or stay motivated - especially when you’re surrounded by so many distractions. So to help kickstart your 2023 fitness goals, I'm sharing 5 of my top tips to motivate your home workouts! 🔥 🌟 And for the full, Top 10 List of Workout Motivation Pro Tips ✔ check out my blog post on Femmephysiques.com 🔗Link in bio 1️⃣ Focus On How Good The Workout Will Make You Feel  Think about how great you'll feel afterwards from the dopamine, serotonin, & endorphin rush that exercise provides. Studies prove that regular exercise is an anxiety reliever & mood enhancer. 2️⃣ Join An Online Community  Outside support is an important part of keeping a workout plan on track. Teaming up with others can boost motivation & help inspire everyone along. They can also be a great source of free information & virtual accountability. 3️⃣ Make a Plan Setting your intentions and creating a plan with milestones for the year is essential to your success. Check in with the plan periodically to keep you from straying too far off course. 4️⃣ Set The Studio Vibes Before Your Home Workout. Create a full sensory experience by enhancing the ambiance with an awesome playlist, low lighting, candles, essential oils, or whatever it takes! Do what you can to replicate the studio vibes at home. It also helps to have your workout gear easily accessible. Keep everything organized and ready to go! All you really need for a home gym is an exercise mat & a set of free weights or resistance bands. 5️⃣ Dress For Success  Wearing your favorite workout clothes can help you get and stay motivated. Whether it's high-end Lulu's or a high-school era tee, the best part about working out at home is you can wear whatever you want! 💡What are some of your favorite tips for inspiring your home workouts?🔥 #mondaymotivation #fitspirations #homeworkoutmotivation #newyearsgoals
💞 It's #givingtuesday so I want to give you som 💞 It's #givingtuesday so I want to give you some of the most valuable advice I've ever received... Start a morning gratitude journal! 📝 Even if it's just a few words! It's a simple yet powerful morning routine that helps set a positive vibe for the day. By writing down (or typing) a few things you are grateful for every morning, trains your mind to view life from a more positive perspective. The more you focus on positivity, the more positivity you'll attract into your life. 💫 All thanks to a scientifically proven, human phenomenon called the Reticular Activating System (RAS). And a gratitude journal is a quick and easy way you can program your RAS to work in your favor! Your RAS subconsciously takes whatever you focus on and creates a filter for it so you notice more of it. When you focus on gratitude, you'll become more aware of and therefore attract more things to be grateful for. Gratitude is one of the strongest and most transformative states of being. It shifts your perspective from lack to abundance and helps you to focus on the good in your life. If you're not feeling grateful, nothing will ever be enough and you’ll always be feeling like something's missing. Practicing gratitude and mindfulness go hand in hand because feeling grateful makes you more aware, and being mindful helps you appreciate it. Life becomes so much more satisfying when you learn to not only recognize but feel the gratitude and your blessings will multiply tenfold.💜 And that's why this simple, daily, self-care practice can be one of the most life changing things you can do for yourself! 🌸 💞 Share in the comments your best life advice for #givingtuesday2022 #attitudeofgratitude #liveyourbestlife #selfcaredaily #selflovery
PSA 💜 Take a moment to pause and appreciate whe PSA 💜 Take a moment to pause and appreciate where you are now and just how far you've come! It's so easy getting caught up in the hustle for the future, that we can forget to acknowledge how much we've accomplished for the now. Be proud of this amazing version of you and everything you've learned along the way to become her! And above all, be patient with yourself and trust the process. 💫 You are ever evolving along this journey of life, so take care of your girl and treat yourself right! Self-love and self-care means honoring your body, mind, and spirit. Daily self-care rituals are essential for your evolution of becoming the best version of you! So remember to love who you are now while making it a priority to take care of yourself physically and mentally for your future self too. 💜 For my top 50 favorite self-care ideas, check out my recent blog post on Femmephysiques.com. 🔗Link in bio P.S. I appreciate your patience with my momentary pause from posting lately. I'm still here and will continue supporting you all! ❤ Between balancing family life, my busy PT schedule, and building out the next phase of my fitness business online, I found myself stretched too thin! Mental health is always a priority, so I had to take a little hiatus from posting to be able to focus. Exciting things are coming, and I can't wait to share them with you!! -xo Christina #progressnotperfection #selfcarelove #selflovetips #appreciateyourself #womeninspiringwomen
Lacking Workout Motivation? That's the most comm Lacking Workout Motivation? That's the most common complaint I hear when it comes to home workouts. And since the pandemic started, more people than ever are choosing to work out at home. Although most have found it to be a positive change, some are finding it difficult to motivate themselves to actually do it. But if getting to the gym is typically half the battle, shouldn't it be easier when you eliminate the daunting commute - and saving precious gas money? 😉 Well, sort of...  Even though exercising at home is more convenient, it can also be a challenge to get or stay motivated - especially when you’re surrounded by so many distractions.   Therefore, I've put together my top tips to help motivate your home workouts. (Even when you don’t feel like it) And for my full Top 10 list as well as my Bonus Pro Tips, check out my recent blog post on Femmephysiques.com. 🔗Link in bio 1️⃣ Barter with Yourself If you truly don't feel like exercising, barter with yourself and say you’ll do at least half of the workout. 9 times out of 10, you'll end up finishing the full workout because all you really needed was to get started. Remember, something is always better than nothing 2️⃣ Schedule Your Workouts. Prioritize exercise by blocking out the time on your calendar.  Research shows if you schedule your workouts, you're 3x more likely to do it - so this really works! 3️⃣ Focus On How Good The Workout Will Make You Feel  Think about how great you'll feel afterwards from the dopamine, serotonin, and endorphin rush that exercise provides. Studies prove that regular exercise is an anxiety reliever, mood booster and sleep enhancer. 4️⃣ Music Motivation I don't know about you but I NEED music when I'm exercising. Make a playlist that gets you pumped up for your workouts to help increase workout length and momentum 5️⃣ Find a Workout/Accountability Partner Accountability is key. Plus exercise can be a lot more enjoyable with a friend when you're laughing and having fun together. ☑ Whether it's at home or in the gym, the best way to motivate yourself to workout is to find a realistic routine that you can enjoy. #homeworkoutsrock #mondaymotivation💪
Love your body & train your mind to respect it. 💞 Having a negative body image is one of the biggest factors holding you apart from your fitness goals. And it's also the leading cause of Body Dysmorphic Disorder (BDD) aka Body Dysmorphia. The Following Are Signs & Symptoms of BDD: ✔ Difficulty seeing the positive qualities while focusing on 'perceived' flaws. ✔Avoiding social situations because of a lack of self confidence or social physique anxiety. ✔ Obsessive mirror checking or avoiding mirrors altogether. ✔ Seeking excessive reassurance or validation from people about the traits or body parts you don’t like. ❌ The 3 Behaviors To Avoid That Create A Negative Body Image ❌ 🚫 1) Perfectionism: Holding ideals or standards that are nearly impossible to achieve. 🚫 2) Comparing: Making comparison's with other people's progress. You can't compare your beginnings to someone else’s middle. 🚫 3) Being Overly Critical & Judgmental: Thinking or speaking in ways that are critical & condemnatory of yourself & other's. BDD is perpetuated by repeated exposure to the media & how society thinks we should look - and if we don't, we end up feeling self-conscious or insecure. When in reality, most media 'ideals' are unrealistic for the vast majority of people. Unfortunately, BDD is especially common in women & teenage girls - I was one of them! 🙋🏼‍♀️ But the good news is, the negative preconditioning can be reprogrammed by practicing daily body positivity. 💜 Top 5 Tips To Boost Your Body Positivity 1️⃣ FOCUS on appreciating & respecting your positive qualities. 2️⃣ PRACTICE self-love daily with self-care & positive affirmations. 3️⃣ ADMIRE the positive qualities of yourself & others while avoiding comparing. 4️⃣ SET positive, health-focused goals rather than weight-loss focused goals. 5️⃣ 🚫STOP the negative or berating self-talk. As soon as you catch yourself doing it, immediately stop & shift your focus to a positive quality. To learn more about BDD vs. Body Positivity, check out my recent blog post on Femmephysiques.com 🦋 🔗Link in bio #mentalhealthawarenessmonth #bodydysmorphia #haes #bodypositivefitness #bodydysmorphicdisorder
💜 How To Make Peace With The Mirror & Boost You 💜 How To Make Peace With The Mirror & Boost Your Positive Body Image Now October is National Mental Health Education Month so I wanted to help bring awareness to how powerful your mind-body connection is & it's reflection on your fitness results.💪 💡 Did you know that having a negative body image is one of the biggest factors preventing you from your body goals? Having a negative body image is when you're focused on perceived flaws (real or imagined) which attracts more flaws to focus on & perpetuates a vicious cycle. And this mindset is ultimately what's holding you apart from your desired results!🤯 Having a positive body image is when you accept, appreciate, & respect your body. It's when you're comfortable in your own skin & you believe your body is beautiful just the way it is. Even if it doesn't match what the media, family, or friends think is desirable.  🔑 Three Keys To Maintaining A Positive Body Image ✔ Self-love: Valuing & honoring yourself with compassion, respect & love. 🌸 Self-love can be strengthened by practicing daily self-care activities. ✔ Emotional Fitness/Stability: Maintaining a healthy connection to your thoughts, feelings & reactions while being able to share & express with others in a balanced state. 🧘‍♀️ Meditation is extremely effective for maintaining balanced, emotional stability. ✔ Body Positivity: Having a positive attitude towards your body while accepting your strengths & your weaknesses - no matter your size, shape or appearance. 💜 Positive daily affirmations have been proven to help increase body positivity. With practice & consistency, you can shift your perspective & reprogram your mind to start seeing the real, unique beauty of you 🦋 To learn more about Body Positivity & additional tips on how to strengthen it, check out my recent blog post on Femmephysiques.com 🔗Link in bio #lovetheskinyourin #bodypositivitymovement #lovethyself #mindbodyconnection #wellnesswednesdays
🎉Happy International Day Of The Girl! A.k.a "Yo 🎉Happy International Day Of The Girl! A.k.a "You Go, Girl!" Day! ♀️ October 11th celebrates the fearless females who've overcome gender barriers & stereotypes in order to follow their dreams. 💯 This day originated in honor of Kathryn Dwyer Sullivan, who was the first American Woman Astronaut to walk in space on October 11th, 1984. "You Go, Girl!" Day is celebrated on the anniversary of her spacewalk.👩‍🚀 International Day Of The Girl focuses on promoting girls empowerment & the fulfilment of their equal rights. The mission is to eliminate negative cultural bias, economic exploitation & the discrimination against girls in education & skills development. It aims to help advocate & support their future participation in social, economic & political life. 👭👭🏽👭🏻👭🏼 Girls have the potential to change the world – both as the empowered girls of today & as tomorrow’s workers, mothers, entrepreneurs, mentors & political leaders. This day is intended to inspire girls to look beyond preconditioned limitations & gender roles & to empower them to live their lives to their fullest potential.🙌 Be Unique 🦄 Be Batgirl 🦇 Be You 🦋 #internationaldayofthegirl #girlpowerquotes #yougogirl #girlswithgoals #bethatgirl
Happy National Women's Health & Fitness Day! ♀️🚺 I'm so excited to announce that my blog, Femmephysiques.com is being featured in Feedspots Top 100 Health & Fitness Blogs for Women! Femmephysiques is my passion project I launched 15 months ago so I'm honored to already be featured alongside some of the top respected leaders in the Women's health & fitness industry!🙏🏼💜 I created Femmephysiques to help inspire women worldwide to achieve the healthiest version of themselves - both inside & out. As well as to love & embrace their feminine curves no matter their shape, size or age through body positivity & self-love. For over 12 years I've been a privately training my client's 1:1 in their homes & I specialize in women's fitness. I practice what I preach & lead by example to help inspire you to live your best life too! 💯 Your health & fitness should be part of your regular self-care routine. So make it a priority & do something now that your future self will thank you for! 🙌 Remember, it's never too late to start working towards becoming the healthiest version of you. Because fitness is a way of life, not a destination. 💜 #womenshealthandfitnessday #womensfitnessspecialist #womenshealthmatters #womeninspiringwomen #healthandfitnessblogger
"You’ll never change your life until you chang "You’ll never change your life until you change something you do daily.  The secret to your success is found in your daily routine." –John C. Maxwell Working, cleaning, cooking, exercising, & taking care of family are just a few of the things that we're supposed to be doing daily. So it’s understandable to sometimes feel overwhelmed by it all. 🤯 That's where having a daily routine enables you to set aside time for taking care of your daily tasks as well as your physical & mental health. So don't look at daily routines as mundane. They’re actually keeping you sane & healthy- & it's backed by science.⚕ Routines are essential at every stage of life—from babies to adulthood. They help us cope with change, create healthy habits, improve interpersonal relationships, & reduce stress. Studies have shown that it can also have mental health benefits too. From alleviating bipolar disorder, preventing substance abuse, as well as managing the symptoms of depression. That's because daily routines can have a calming effect that leaves you feeling more empowered & in control of your life. 🙌 For example, having a positive morning routine helps set the tone for the day & can keep you feeling more energized. While having a relaxing nightly routine helps cue your mind & body to wind down from the day so you can fall asleep faster.😴 🔑 The secret to building good habits is consistency. When you design a personal routine that works for you, it allows you to create habits that match your goals & aspirations. It becomes a daily ritual that you look forward to doing! By including self-care activities that make you happy—like yoga, reading, skincare, or taking a hot bath—you’ll boost your energy levels instead of draining them. With so many tasks competing for your time, you have to schedule activities that keep you feeling recharged! Doing things you love daily will naturally boost your energy & leave you feeling more positive & enthusiastic for life.💫💜 #wellnesswednesdays #dailyhabits #morningroutines #habitsofhealth #changeyourhabitschangeyourlife
In honor of #nationaldogday 🐶 A tribute to Dies In honor of #nationaldogday 🐶 A tribute to Diesel, my Husky Wolf hybrid, Guardian Angel in Heaven🌈 One of the greatest loves of my life & the biggest ham I've ever known 💜 Dogs are here to help remind us two of the most important lessons in life. 🌈 Living in the moment. 🌈 Unconditional love. And when it comes to exercise, dogs can be one of the best accountability partners 🐕 They force you get up & go for walks when you otherwise normally wouldn't. Walking is such an underrated exercise & has so many health benefits both physically & mentally.🧘‍♀️ Taking mini breaks in your day to go for walks is one of the simplest things you can do to burn extra calories & clear your mind with some fresh air. Walking in nature is a form of active meditation so next time you're taking your dog for a walk, remember to appreciate the present moment & the gift that it truly is.💝 #girlsbestfriend🐶 #nationaldogday🐶 #walkingbuddies #accountabilitypartner #accountabilityiskey
Summer's not over yet! (Or at least not in Florida Summer's not over yet! (Or at least not in Florida 🥵) And this healthier version of the classic Magnum ice cream bar is the perfect treat to help you keep your cool 🌬 Vegan, naturally sweetened, dairyfree & incredibly delicious 😋 Enjoy! Recipe: Makes 5 large Magnum bars ✅ Nice Cream Base ✔1 cup canned coconut cream ✔1 frozen banana ✔1/4 cup cashew butter ✔1/4 cup maple syrup ✔1 tsp vanilla ✔1/2 tsp sea salt ✅ Caramel ✔1/2 cup canned coconut cream ✔1/2 cup coconut sugar ✅ Chocolate Shell ✔1/2 cup Chocolate chips of choice ✔1-2 tsp Coconut oil (*Use more if needed depending on the jar size.) Caramel Stovetop Cooking Instructions: Place coconut cream & coconut sugar in a medium sized saucepan over medium high heat. Cook until all ingredients are melted together & mixture starts to bubble/boil, stirring frequently, for about 6-8 minutes. As soon as mixture starts to boil, continue to cook, stirring CONSTANTLY, until caramel thickens significantly. About 7-10 minutes. Magnum Bar Instructions: 🍦Combine nice cream ingredients in a blender or food processor until well combined. 🍦Pour blended nice cream mixture into 5 large ice cream molds & freeze overnight (6-8 hrs) 🍦Pour cooled caramel over the top then place back in the freezer until firm to the touch (about 45 minutes) 🍦Individually dip each bar in melted yet slightly cooled chocolate/coconut oil mixture. 🍦Put dipped bars on wax paper lined cookie tray or plate & then back into the freezer to freeze fully. (At least 1 hour) Enjoy!! #thursdaytreat #summerfoods #healthydesserts #veganicecream #dairyfreedessert
Dive Deep 🌊 Because it's so much more than just Dive Deep 🌊 Because it's so much more than just a #hotgirlsummer 🔥 It's also Leo Season Summer too! ♌🥳🥂💜 🌞 For My Top 10 Summer Self-Care Survival Tips, check out my recent blog post on Femmephysiques.com 🔗Link in bio And my #1 Summer Self-care Survival Tip is to detox from tech 📵 Try not to be glued to your phone or computer all summer. Take mini social media breaks if needed. I love social media too but in large doses it can become overwhelming & leave you feeling fatigued or burned out sometimes.🤯 So for the health of your sanity, periodically take a step back into the real, physical world & appreciate what's around you 😍 There's so many fun summer activities you'll be missing out on if you're mindlessly scrolling through news feeds... Enjoy the summertime season! 🌞 Get outside, soak up some Vitamin D & find fun things to do! And above all, remember to take the time to take care of yourself & do more of what fuels your soul🔥 💙🌊💙🌊💙🌊💙🌊💙🌊💙🌊💙 #selfcaresummer #leolife #selfcareeveryday #selfloverituals #motivationmondays
#nationalavocadoday 🥑 So what really happens wh #nationalavocadoday 🥑 So what really happens when you eat an avocado everyday for a year? The National Adventist Health & Examination study followed 55,000 participants for over 11 years & found that people who consumed an avocado a day had significantly lower BMIs, waist circumference, & body weight, vs. non-consumers. And aside from the weight management benefits, they are an immune system powerhouse & rich in Vitamins C, E, K, B6, Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Beta-carotene, Folate, Potassium, Lutein, Zeaxanthin, Iron, Copper, Zinc, Calcium, & Magnesium. From my personal experience, I've been eating an avocado almost everyday for over 5 years & I've definitely noticed an improvement in my skin, hair, BMI & overall health ⚕ The following are a few of the top reasons you should consider eating this amazing superfood daily too.. 🥑 Avocados for Heart Health They are high in the heart-healthy polyunsaturated & monounsaturated fats such as oleic acid, which is an omega-9 fatty acid. They help to reduce inflammation, lower bad cholesterol, & increase good cholesterol. They also reduce your risk for coronary heart disease & lowers blood triglyceride levels. 🥑 Avocados for Eye Health They are rich in two different Carotenoids: Lutein & Zeaxanthin which are important for supporting the health of your eyes & vision. They are powerful antioxidants that protect your cells from ultraviolet radiation damage. Carotenoids can also reduce your risk of cataracts &  macular degeneration. 🥑 Avocados for Brain Health They are rich in Folate & Magnesium which can help your mental health & improve your sleep. Folate & Magnesium are essential for keeping depression, sleep disorders, artery blockages, & blood clots at bay. 🥑 Avocados for Beauty They are beneficial for your skin & hair because of it's high oleic fatty acid content. Avocado oil can be applied topically as a natural moisturizer or used as a pre-shampoo conditioning treatment. Avocados are extremely versatile & can be added to almost anything! From avocado toast to salads, soups, chili, & even smoothies, brownies & nice cream. What's your favorite way to enjoy avocados? 🥑💚
💡Did you know you can leverage the power of you 💡Did you know you can leverage the power of your mind to help you achieve your body goals? So much of your fitness results depends on your perception, beliefs & the thoughts you think. It's equally as important as choosing the right workout method for the results you desire.  And one of the biggest reasons so many women have trouble changing their figures is because they are stuck focusing on the perception of their current shape & condition. This fixed mindset can actually keep your body in a perpetual 'body set point' regardless of how well you eat & how much you exercise. It's a physiological phenomenon that I've personally witnessed throughout my PT career. Studies have shown that your metabolism can actually adjust accordingly to keep you at your body set point 🤯 Which is why a lot of people end up gaining back the weight they've lost or have trouble losing it to begin with.   In other words, the missing link to achieving your body goals is your mind-body connection. Your mind needs to stay aligned with your desired outcome in order to help you achieve what you want - and not focused on what you don't want. This is the real secret to your success in all area's of your life.💫 So take a little time every day to feel the feelings of appreciation for your body as it is now, & for what it will be. Visualize your body with the results you desire - instead of focusing on perceived flaws. This simple act of appreciation & visualization is one of the most powerful steps to bringing about change. With practice & consistency, you can start to shift your perception & reprogram your mind! Because your reality is what you perceive.🦋 "Choose your thoughts wisely & respect their power." -Deepak Chopra #mindfulnessmonday #getyourmindright #perceptionisreality #mindsetmonday #thoughtfortheday
In honor of World Oceans Day & my personal favorit In honor of World Oceans Day & my personal favorite element 🌊 I've pieced together a few of my favorite clips from past diving trips to share a part of their world. World Oceans Day serves as a reminder to help protect & appreciate our oceans & it's marine life 🐬 The ocean covers 70% of this planet & is our life source that produces over 50% of Earth's oxygen. It also provides the main source of protein for more than a billion people worldwide. And there's one thing you can do now to help protect the oceans - as well as your own personal health too... 🚫 Stop using chemical sunscreens that contain Oxybenzone & use mineral based natural sunscreens like zinc oxide or titanium dioxide. While you have to protect your skin from damaging UV rays, there's over a dozen toxic chemicals like oxybenzone found in most drugstore chemical sunscreens. These chemicals have been found to cause a variety of health problems as well as being toxic for the environment too. According to the Environmental Working Group (EWG), Oxybenzone is rated an 8 out of 10 on the toxicity scale ☣ It's reported to be a known endocrine disruptor and have negative immunotoxicity effects. In other words, it's a very toxic chemical! Oxybenzone also happens to be one of the main causes of the degradation & irreversible damage to our coral reefs & the entire marine ecosystem.🐠 With the abundance of people using chemical sunscreens worldwide, each year around 14,000 tons of it saturates our coral reefs. And it only takes a tiny bit to cause massive damage. The equivalent of just one drop of Oxybenzone in an Olympic sized swimming pool can be harmful to reef life.   So the next time you're getting a dose of vitamin-sea, remember to use mineral sunscreens instead of chemical sunscreens to preserve your beautiful skin & our beautiful oceans 🌎 To learn more about mineral sunscreens vs chemical sunscreens, check out my recent blog post on Femmephysiques.com. 🔗Link in bio 💙💙💙💙💙💙💙💙💙💙💙💙💙 #worldoceansday #tuesdaytips #oceanconservation #divelife #scubalicious
Self-care Isn't Vanity, It's Sanity🧘🏼‍♀️ When you take care of yourself, you attract mutual love, respect & appreciation.💗 Self-care means honoring your body, mind & spirit. It's making it a priority to take care of yourself physically, mentally, emotionally & spiritually. And it’s not feeling guilty or selfish for taking the time to recharge & take care of your own needs. Because you can't pour from an empty cup which is why you must take care of yourself first. I know we're all busy babes but finding even a few minutes a day (not just on Sundays) to devote to self-care can make us better partners, parents & people in general. By making self-care a daily ritual, it enables you to be consistently refilling your well of energy & motivation to live your best life now. 💜 5 Favorite Self-care Activities 💜 1. Going for a walk 2. Meditation 3. Exercise 4. Taking a relaxing salt bath 5. Reading or listening to an audiobook. Think of a few of your favorite self-care activities & start implementing them into your regular routine. 💫 Affirm a self-care goal in the comments below to help inspire other's as well. Because sharing is caring 💞 #selfcaresunday #selfcaretip #selfcareeveryday #selfcareritual #selfcareishealthcare
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