no better way to celebrate writing my last final exam this morning than with a little shopping spree 💃 (whole foods included 🤗) followed by a lunch plate ft. some yolky eggs, english muffins + avo! 🍳🥑
it's such a freeing feeling finishing the semester 😎 I'm looking forward to spending the next few weeks focusing on running, getting more into yoga, reading books that I actually want to (not textbooks!), spending time with my family and friends, and going on a wonderful cruise to the Caribbean over Christmas 🛳
I hope you all are having a wonderful Wednesday ❤️
soft-boiled eggs tutorial 🍳: bring a pot of water to a boil. then add two eggs and set the timer for 6 minutes (don't reduce the heat). while the eggs are boiling, prepare an ice bath to have ready to place your eggs in immediately (helps SO much with the removal of the shells!) once the timer goes off, place eggs in ice bath and let them cool for at least 10 minutes before cracking. and ENJOY!
A closeup of last nights side dish 👉🏼Spicy Cauliflower Poppers 💥💥You can serve them with sauce or make an arrangement of dipping sauces on the side as a great appetizer (teriyaki, buffalo, spicy mayo)👌🏼
1 small head of cauliflower
1 egg, whisked
1 1/2 cups whole wheat panko crumbs
Cut up the cauliflower into florets, dip them in the egg and then in whole wheat panko crumbs. Place them on a lined tray and drizzle with olive oil. Bake on 350 for 35 min. Flip midway.
Sauce: 2 tbsp apricot jam or honey + 1/4 cup soy sauce + 2 tbsp spicy sesame oil + 1 tspn red pepper flakes + 1 tbsp sesame seeds + about 2 tbsp water. Stir together in a small bowl. Heat a skillet, place the cauliflower in and mix in the sauce until evenly coated, about 1-2 minutes.
My super tasty slice of toast + matcha latte ft. my cute plants friends.🍵🌵🌿 Love having a bit of greenery in our home. It’s the little things. 😊
@foodforlifebaking Ezekiel toast topped with @traderjoes organic crunchy pb, sliced banana, honey and @salbachia. Also made myself a frothy matcha latte using unsweetened almond milk, @vitalproteins matcha collagen, @bulletproof ground vanilla and cinnamon.
Happy hump day!! 🐪🕺🏼
Avocado Toasts, Egg & Salad 🍃 Probably the food trio I consume the most recently but I don’t think I’ll ever get tired of it 🤷🏽♂️ Also tried a new multiseed bread this morning that turned heavenly good and crispy 🤤 Happy hump day guys! 💯
Details 👉 toasted multiseed bread topped with avocado slices + @naturalia_magasins_bio black and white sesame seeds + fried egg + @florette_france leafy greens and some @nu3_fr BCAA caps after an early workout to help with muscle recovery (you can use the code « wernou15 » for a 15% online discount)
SHOULDAAAA CIRCUIT ⭐️💪🏼🎥
i did this circuit at the end of my shoulder / arm day this week and LOVEEEED it. TRX bands have slowly become a favorite of mine to add into upper body days. SWIPE ➡️ and do these 4 exercises with no rest in between; 3-4 sets x 10 reps each and let me know how ya feel the next day 😈
video 1- overhead TRX shoulder raises
video 2- single arm KB clean & press
video 3- TRX bicep curls // TRX tricep extensions
oh and as always, ignore my faces 🙃
for more workouts, click the link in my bio!
online coaching: link in bio!
12 Week Ultimate Transformation Program: December 18 🎉
It’s my birthday so I’m eating waffles for lunch! 🎉 Started today by going to a yoga 🧘♀️ class where I opened my heart up to all the universe has to offer for my 25th. Thank you all for being in my life! You make every day special and especially today 💗
➡️waffle deets: this is a recipe from the waffle queen, @fitstrongshann herself 👑 and here it is: 1/2 banana mashed, 2 pasture raised eggs, 3 tbs coconut flour, 3 tbs almond milk, cinnamon, pinch of baking powder, and half scoop @vitalproteins collagen. SO GOOD
It’s hump daaaayy people BLESS we’re halfway to the weekend 😄🙌🏼🐪 I’ve been loving my mornings recently, and savoring the extra time I give myself to sit down and enjoy my breakfast before racing off to catch the bus! I’ve been making about 30 minutes extra time for myself than I normally used to, and just having that time do some little things for myself in the morning has made a huge difference in my mindset when I get to work ✨ Today’s breakfast is a roasted sweet potato + @coyo_is_coconuts coconut cream yogurt + peanut butter + @laderafoods maple pecan granola + some raspberries, and my usual cinnamon collagen coffee ☕️ #laderaeverywhere
Remember when weekends were exciting... before you had kids! Those were the days. But now I really look forward to hanging out with the kids. We don’t have to be anywhere by a certain time and can take it easy... chill out. Soooo good. Been to the park, had a watermelon slushie. Now we kick back! What are your plans?
Wrong actually. This is an old school bodybuilding myth to be honest with you.
This way of thinking originally came about from a lack of knowledge about nutrients and what they can do for you and how important they are for the human body.
These foods should be incorporated in the diet of course, BUT if you only consist your whole diet with only 2-3 sources of food day after day, you’ll end up terribly nutrient deficient.
Plus let’s face it... who in the hell wants to just eat plain chicken and broccoli all day!?
Three years ago today, I graduated from the Institute for Integrative Nutrition and became a Certified Health Coach. This course gave me the motivation I needed to turn my dreams into reality and do what I love! But the best thing about the course was the friends I made along the way. Shout out to the Pacific Northwest Health Coaches, graduating class of 2015! And congratulations to all IIN students and alumni for your passion and dedication to healing the world, one bite at a time. Much love ❤️ Class of 2015, tag yourself below! @lgfit_lifestyle@seattle_brooks@e_krenke
We all want those instant results right?
But we know stuff like that isn’t true unless we get surgery, take illegal products (which still take time). It’s patience. We need to be patience and as cliché as it is, trust the dang process.
A common theme I like to talk about, moderation and patience. These were two things I never understood until late, so I figure if I share them enough it’ll hopefully help someone out and not get stuck where I did.
The shiny thing you see that people have or some instagram post shows working – just stay away, You don’t need it.
You took time to put it all on; it’ll come off in time.
Keep patient, enforce a diet of moderation, good habits, and what makes you feel good or you’ll end on the other spectrum, rebounds, probably lose some $, and possibly quit.
The endocannabinoid system is found in many mammals including humans and is involved in regulating a variety of physical and mental processes such as fertility, pregnancy, appetite, pain-sensation, mood & memory. It is also believed to contribute to exercise induced-euphoria.
Cell membranes in the body are naturally equipped with these cannabinoid receptors which, when activated, protect cells from viruses, harmful bacteria and cancer. •
If it were not for these cannabinoids in breast milk, newborns would not know how to eat, nor would they necessarily have the desire to eat which could result in extreme malnourishment or even death. Believe it or not, the process is similar to how adult individuals who smoke cannabis get the “munchies”, as newborn children who are breastfed naturally receive doses of cannabinoids that trigger hunger and promote growth and development. •
This time next week, this wonderful human will be teaching Barre for us at Kaya Prahran 🙌💛. Brad has just returned to Australia after 10 years of teaching dance overseas in the States and Europe. He has choreographed dance and designed Barre and Fitness classes for some of London’s top studios as well as performed in musical theater in the States and around the Caribbean. You can expect to feel the Burn🔥 in Brad's class, while getting your dance on to sweet beatz! You can catch Brad beginning next Saturday 23rd December for 10am Barre at Prahran.💕