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  • If there’s one thing I’ve learned about wellness, it’s that it looks completely different on everyone. ✨
You can’t base it off one blogger, influencer, or brand. 
Nowadays, so many “health trends” turn into businesses (the power of marketing is terrifying). Plus, we are all SO different- coming from different backgrounds, life experiences (good and bad), and no one body is the same... So why try to box it into one category? Or why bother comparing? 🤷🏼‍♀️ What if we focused that energy towards something else? ••• If there’s one thing I’ve learned about wellness, it’s that you must look inward to figure it out for yourself. 
Through trial and error, through failure, discomfort, through listening to your body and letting go of the how we appear on the outside (one of the hardest things to do in my eyes). The thing about wellness is, it changes from day to day; its riding the ebs and flows without question... for no day is the same and that’s okay. That’s life. 
The thing about wellness is, it’s something I’m continually having to work on and define for myself. It’s a journey and it sure as hell isn’t linear. 
If we were to block out the noise of diet culture, society, and detach ourselves from the physical body, what would wellness look like to you and you only? Just some #foodforthought on this beautiful Saturday. ☀️
Hope you all have a wonderful evening! 💛
  • If there’s one thing I’ve learned about wellness, it’s that it looks completely different on everyone. ✨
    You can’t base it off one blogger, influencer, or brand.
    Nowadays, so many “health trends” turn into businesses (the power of marketing is terrifying). Plus, we are all SO different- coming from different backgrounds, life experiences (good and bad), and no one body is the same... So why try to box it into one category? Or why bother comparing? 🤷🏼‍♀️ What if we focused that energy towards something else? ••• If there’s one thing I’ve learned about wellness, it’s that you must look inward to figure it out for yourself.
    Through trial and error, through failure, discomfort, through listening to your body and letting go of the how we appear on the outside (one of the hardest things to do in my eyes). The thing about wellness is, it changes from day to day; its riding the ebs and flows without question... for no day is the same and that’s okay. That’s life.
    The thing about wellness is, it’s something I’m continually having to work on and define for myself. It’s a journey and it sure as hell isn’t linear.
    If we were to block out the noise of diet culture, society, and detach ourselves from the physical body, what would wellness look like to you and you only? Just some #foodforthought on this beautiful Saturday. ☀️
    Hope you all have a wonderful evening! 💛
  • 271 32 1 hour ago
  • cropped the calves for everyone’s satisfaction so don’t say I never did anything for you ツ
  • cropped the calves for everyone’s satisfaction so don’t say I never did anything for you ツ
  • 494 45 1 hour ago
  • Saturday’s are for post-workout Açaí bowl dates with hubs 🥰😋 #DateYourSpouse
  • Saturday’s are for post-workout Açaí bowl dates with hubs 🥰😋 #DateYourSpouse
  • 373 3 34 minutes ago

Latest Instagram Posts

  • 12 Healthy Foods High in Antioxidants
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🍫Dark Chocolate. Dark chocolate is delicious, nutritious and one of the best sources of antioxidants. Generally speaking, the higher the cocoa content, the more antioxidants the chocolate contains.
-
🥜Pecans. Pecans are popular nuts rich in minerals, healthy fats and antioxidants. They may also help raise blood antioxidant levels and lower bad cholesterol.
-
🍇Blueberries. They are rich in anthocyanins and other antioxidants that may help reduce the risk of heart disease and delay the decline in brain function that happens with age.
-
🍓Strawberries. Like other berries, strawberries are rich in antioxidants called anthocyanins, which may help reduce the risk of heart disease.
-
🥬Artichokes. Artichokes are vegetables with some of the highest levels of antioxidants, including chlorogenic acid.
-
🍋Goji Berries. These have been linked to a reduced risk of heart disease and cancer, and may help fight skin aging.
-
🍊Raspberries. Like blueberries, they are rich in anthocyanins and have anti-inflammatory effects in the body.
-
🥬Kale. Kale is one of the most nutritious greens on the planet, partly because it’s rich in antioxidants
-
🍠Red Cabbage. Also known as purple cabbage, it is rich in vitamins C, K and A, and has a high antioxidant content
-
🌰Beans. They also contain the antioxidant kaempferol, which has been linked to anticancer benefits in animal and test-tube studies.
-
🥗Beets. Beets are a great source of fiber, potassium, iron, folate and antioxidants
-
🥒Spinach. It’s also one of the best sources of lutein and zeaxanthin, which defend the eyes from free radicals
@phetfit —————
#fitness #gym #fit #motivation #workout #bodybuilding #fitnessmotivation #health #training #instagood #fitfam #fitnessmodel #healthy #fitspo #lifestyle  #bolafitnutrition #gymlife #muscle #strong #dublin #body #diet #eatclean #cardio #bolafitness #getfitwithbola #gymmotivation #instafit #bolafit
  • 12 Healthy Foods High in Antioxidants
    -
    🍫Dark Chocolate. Dark chocolate is delicious, nutritious and one of the best sources of antioxidants. Generally speaking, the higher the cocoa content, the more antioxidants the chocolate contains.
    -
    🥜Pecans. Pecans are popular nuts rich in minerals, healthy fats and antioxidants. They may also help raise blood antioxidant levels and lower bad cholesterol.
    -
    🍇Blueberries. They are rich in anthocyanins and other antioxidants that may help reduce the risk of heart disease and delay the decline in brain function that happens with age.
    -
    🍓Strawberries. Like other berries, strawberries are rich in antioxidants called anthocyanins, which may help reduce the risk of heart disease.
    -
    🥬Artichokes. Artichokes are vegetables with some of the highest levels of antioxidants, including chlorogenic acid.
    -
    🍋Goji Berries. These have been linked to a reduced risk of heart disease and cancer, and may help fight skin aging.
    -
    🍊Raspberries. Like blueberries, they are rich in anthocyanins and have anti-inflammatory effects in the body.
    -
    🥬Kale. Kale is one of the most nutritious greens on the planet, partly because it’s rich in antioxidants
    -
    🍠Red Cabbage. Also known as purple cabbage, it is rich in vitamins C, K and A, and has a high antioxidant content
    -
    🌰Beans. They also contain the antioxidant kaempferol, which has been linked to anticancer benefits in animal and test-tube studies.
    -
    🥗Beets. Beets are a great source of fiber, potassium, iron, folate and antioxidants
    -
    🥒Spinach. It’s also one of the best sources of lutein and zeaxanthin, which defend the eyes from free radicals
    @phetfit —————
    #fitness #gym #fit #motivation #workout #bodybuilding #fitnessmotivation #health #training #instagood #fitfam #fitnessmodel #healthy #fitspo #lifestyle #bolafitnutrition #gymlife #muscle #strong #dublin #body #diet #eatclean #cardio #bolafitness #getfitwithbola #gymmotivation #instafit #bolafit
  • 917 3 14 August, 2019
  • 🍝FETUCCINI ALFREDO🍄
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hoy les traigo una variante de la receta original. Ideal para antes de un entrenamiento intenso💪.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✍Necesitás:
✔500grs de fideos fettuccini (o pasta de elección)
✔1 cebolla amarilla pequeña, finamente picada
✔4 dientes de ajo.
✔1 1/2 cucharada de aceite de oliva
✔1 taza de champiñones, en rodajas
✔1 taza de castañas de cajú.
✔2 tazas de agua.
✔4 cucharadas de levadura nutricional
✔perejil fresco, picado (opcional)
✔sal y pimienta
⠀⠀⠀⠀⠀⠀⠀⠀⠀
▶️En una olla grande ponés a hervir agua. Agregás 2 cucharadas de sal al agua hirviendo y los fettuccini. Lo cocinás unos 11'.
➡️Mientras tanto, en una sartén grande a fuego medio, agregás el aceite y salteás el ajo picado y las cebollas 6'. Sazonás con una pizca de sal y luego le agregás los champiñones y seguís salteando durante 7'.
➡️En una licuadora o minipimer, mixás agua con castañas de cajú (pueden ser almendras también) Vertés la leche de castañas (o almendras) sobre los champiñones y bajás un poco el fuego. Cocinás a fuego lento durante 3', hasta que la salsa comience a espesar.
Yo le agregué levadura nutricional (es opcional), una cucharadita de sal y 1/2 cucharadita de pimienta a la salsa, mezclás y, una vez que estén cocidos los fideos los pasás directamente de la olla a la salsa.
➡️Lo terminé con pimienta recién molida y perejil fresco picado.
✳Tip: Pueden agregarle parmesano si quieren aportarle calcio. Siéntanse libres de agregar cualquier otro vegetal o complementos además de los champiñones.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Etiquetá a tu amiga/o, familiar, compañero, novio/a para que te los haga! 🤤
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Si te gustó este post dale like!❤ Si querés que publique más recetas como esta comentá con un pulgar para arriba👍🏻. Sino dejame en los comentarios sobre qué temas de nutrición o actividad física querés que publique.
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#comidasana #healthyfood #comidasaludable #saludable #fitgirl #food #fitness #vidafit #saludables #vidasana #instafood #healthy #nutricion #gym #recetas #fit #vidasaludable #healthylifestyle #fitlife #pastas #lifestyle #recetas #recetasaludable #estilodevida #fitness #gymlife #zonaoeste #ramosmejia #sanjusto #lomasdelmirador #luzuriaga #ciudadela
  • 🍝FETUCCINI ALFREDO🍄
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Hoy les traigo una variante de la receta original. Ideal para antes de un entrenamiento intenso💪.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ✍Necesitás:
    ✔500grs de fideos fettuccini (o pasta de elección)
    ✔1 cebolla amarilla pequeña, finamente picada
    ✔4 dientes de ajo.
    ✔1 1/2 cucharada de aceite de oliva
    ✔1 taza de champiñones, en rodajas
    ✔1 taza de castañas de cajú.
    ✔2 tazas de agua.
    ✔4 cucharadas de levadura nutricional
    ✔perejil fresco, picado (opcional)
    ✔sal y pimienta
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ▶️En una olla grande ponés a hervir agua. Agregás 2 cucharadas de sal al agua hirviendo y los fettuccini. Lo cocinás unos 11'.
    ➡️Mientras tanto, en una sartén grande a fuego medio, agregás el aceite y salteás el ajo picado y las cebollas 6'. Sazonás con una pizca de sal y luego le agregás los champiñones y seguís salteando durante 7'.
    ➡️En una licuadora o minipimer, mixás agua con castañas de cajú (pueden ser almendras también) Vertés la leche de castañas (o almendras) sobre los champiñones y bajás un poco el fuego. Cocinás a fuego lento durante 3', hasta que la salsa comience a espesar.
    Yo le agregué levadura nutricional (es opcional), una cucharadita de sal y 1/2 cucharadita de pimienta a la salsa, mezclás y, una vez que estén cocidos los fideos los pasás directamente de la olla a la salsa.
    ➡️Lo terminé con pimienta recién molida y perejil fresco picado.
    ✳Tip: Pueden agregarle parmesano si quieren aportarle calcio. Siéntanse libres de agregar cualquier otro vegetal o complementos además de los champiñones.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Etiquetá a tu amiga/o, familiar, compañero, novio/a para que te los haga! 🤤
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Si te gustó este post dale like!❤ Si querés que publique más recetas como esta comentá con un pulgar para arriba👍🏻. Sino dejame en los comentarios sobre qué temas de nutrición o actividad física querés que publique.
    .
    .
    .
    #comidasana #healthyfood #comidasaludable #saludable #fitgirl #food #fitness #vidafit #saludables #vidasana #instafood #healthy #nutricion #gym #recetas #fit #vidasaludable #healthylifestyle #fitlife #pastas #lifestyle #recetas #recetasaludable #estilodevida #fitness #gymlife #zonaoeste #ramosmejia #sanjusto #lomasdelmirador #luzuriaga #ciudadela
  • 40 0 14 August, 2019
  • Midtown is closed this Saturday so come down South! ⠀
Our final outdoor yoga class of the Summer Series is this Saturday, 7am, at South near the pond. All levels are welcome. Bring a mat if you have one!⠀
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#decf #doubleedge #crossfit #fitness #yoga #weldedwellness #reno #renotahoe #nv #nevada
  • Midtown is closed this Saturday so come down South! ⠀
    Our final outdoor yoga class of the Summer Series is this Saturday, 7am, at South near the pond. All levels are welcome. Bring a mat if you have one!⠀
    •⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    •⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    •⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #decf #doubleedge #crossfit #fitness #yoga #weldedwellness #reno #renotahoe #nv #nevada
  • 49 2 14 August, 2019
  • Last year. Around april. I took my first step in what I would call... A new year, a new me. For the first time in my life I  began to take care about myself and my body. I started in a fitness center and since then I have lost 15 kg and my body have started to be shaped like I ever dreamed of. Lets see what the future Will bring 💪
#instagay#gayboy#gaymer#fitness
  • Last year. Around april. I took my first step in what I would call... A new year, a new me. For the first time in my life I began to take care about myself and my body. I started in a fitness center and since then I have lost 15 kg and my body have started to be shaped like I ever dreamed of. Lets see what the future Will bring 💪
    #instagay #gayboy #gaymer #fitness
  • 25 4 14 August, 2019
  • Давненько я не выкладывала свои фото с работы🙃 Есть отличный повод😉 Объявляю набор на персональные тренировки по направлениям:
✅ Реабилитационный тренинг 🧠
✅ Подвесной тренинг (TRX) 🤸🏽‍♀️
✅ Беременный тренинг (2 и 3 триместры) 🤰🏽
✅ Послеродовой реабилитационный тренинг 🤱🏽 ✅ Растяжка 
Так же комбинирую тренинг, по желанию🙂если нет противопоказаний! 
Исключительно программы тренировок НЕ СОСТАВЛЯЮ, т. к. работаю с «живыми людьми», учитывая их нюансы по здоровью, темп жизни, менструальный цикл, цели, пристрастия к еде, группу крови и т. д.
P.S. Не могу я сказать человеку, допустим, сколько подходов и повторений ему делать становую, если я не вижу его техники!🤷🏽‍♀️🙅🏽‍♀️ Сначала я ставлю технику клиенту, потом мы учим базовые упражнения, и только потом мы вместе начинаем плодотворно работать и идти к нашей совместной цели! Не на количество, а НА КАЧЕСТВО! 
ГЛАВНОЕ ТЕХНИКА, ДРУЗЬЯ!!! Ведь в фитнесе важно не навредить, важно помочь! 
Веду по питанию каждого клиента! (What’s up, Viber, Instagram, Telegram) 🧡Количество мест ограничено!🧡
❗️В сентябре будет повышение цен на персональные тренировки. Кто успеет на текущие расценки, тому цена останется прежней!😜
Локация фитнес центра «Армения» - г. Казань, Пионерская 8Б  По вопросам в Direct 📲
—————————————
Спасииибо большое моей дорогой клиентке @milashkaa888 и коллеге @ulutbaev_m за фотки😘и за терпение🙈кто меня фоткал, тот знает🤪 я та ещё придира, к себе разумеется! Ох уж этот перфекционизм к себе🤦🏽‍♀️ Когда нибудь я исправлюсь🙏🏼 Когда нибудь.....😂😂 #персональныйтренер #казань #любимаяработа #тренировочки #клиенты #треня #вечер #кайф #моилюди #фото #перфекционизм #я #тренер #кольт #здоровыйфитнес #фитнес #спортивнаяказань #мотивация #счастье #любовь #персоналки #coach #fitness #fitnessgirl #fitnessmotivation #fitnesscoach #kazan #sport #sportlife #sportgirl
  • Давненько я не выкладывала свои фото с работы🙃 Есть отличный повод😉 Объявляю набор на персональные тренировки по направлениям:
    ✅ Реабилитационный тренинг 🧠
    ✅ Подвесной тренинг (TRX) 🤸🏽‍♀️
    ✅ Беременный тренинг (2 и 3 триместры) 🤰🏽
    ✅ Послеродовой реабилитационный тренинг 🤱🏽 ✅ Растяжка
    Так же комбинирую тренинг, по желанию🙂если нет противопоказаний!
    Исключительно программы тренировок НЕ СОСТАВЛЯЮ, т. к. работаю с «живыми людьми», учитывая их нюансы по здоровью, темп жизни, менструальный цикл, цели, пристрастия к еде, группу крови и т. д.
    P.S. Не могу я сказать человеку, допустим, сколько подходов и повторений ему делать становую, если я не вижу его техники!🤷🏽‍♀️🙅🏽‍♀️ Сначала я ставлю технику клиенту, потом мы учим базовые упражнения, и только потом мы вместе начинаем плодотворно работать и идти к нашей совместной цели! Не на количество, а НА КАЧЕСТВО!
    ГЛАВНОЕ ТЕХНИКА, ДРУЗЬЯ!!! Ведь в фитнесе важно не навредить, важно помочь!
    Веду по питанию каждого клиента! (What’s up, Viber, Instagram, Telegram) 🧡Количество мест ограничено!🧡
    ❗️В сентябре будет повышение цен на персональные тренировки. Кто успеет на текущие расценки, тому цена останется прежней!😜
    Локация фитнес центра «Армения» - г. Казань, Пионерская 8Б По вопросам в Direct 📲
    —————————————
    Спасииибо большое моей дорогой клиентке @milashkaa888 и коллеге @ulutbaev_m за фотки😘и за терпение🙈кто меня фоткал, тот знает🤪 я та ещё придира, к себе разумеется! Ох уж этот перфекционизм к себе🤦🏽‍♀️ Когда нибудь я исправлюсь🙏🏼 Когда нибудь.....😂😂 #персональныйтренер #казань #любимаяработа #тренировочки #клиенты #треня #вечер #кайф #моилюди #фото #перфекционизм #тренер #кольт #здоровыйфитнес #фитнес #спортивнаяказань #мотивация #счастье #любовь #персоналки #coach #fitness #fitnessgirl #fitnessmotivation #fitnesscoach #kazan #sport #sportlife #sportgirl
  • 74 6 14 August, 2019
  • 💊Mais um lançamento 💊

Slim Black Premium
(Contém 30 cápsulas)

Conheça esse novo lançamento da família Slim Nature que vai te fazer pirar.

Com sua fórmula concentrada, é indicado para organismos realmente resitentes ao emagrecimento, seu POTENTE poder de ação garante resultados ainda melhores e mais rápidos. *BENEFÍCIOS:*
•Inibe FORTEMENTE o apetite;
•Queima gordura localizada;
•Reduz medidas nas áreas mais críticas como abdômen, braços e culotes;
•Te dá mais disposição física;
•POTENTE ação diurética;
•Acelera ainda mais o metabolismo 75% pra perda de peso💃🏻
•Promove a saciedade. *Composição:*
Garcinia Cambogia, Chá-verde, Guaraná, Erva-mate; Cavalinha; Camomila; Hibisco; Casca de laranja amarga; Guaçatonga e Ginkgo Biloba. *Sugestão de uso :*
1 cápsula ao dia, sempre pela manhã, entre 8h e 9h após comer seu café da manhã! ❌Não tome a cápsula fora desse horário ou de estômago vazio.
  • 💊Mais um lançamento 💊

    Slim Black Premium
    (Contém 30 cápsulas)

    Conheça esse novo lançamento da família Slim Nature que vai te fazer pirar.

    Com sua fórmula concentrada, é indicado para organismos realmente resitentes ao emagrecimento, seu POTENTE poder de ação garante resultados ainda melhores e mais rápidos. *BENEFÍCIOS:*
    •Inibe FORTEMENTE o apetite;
    •Queima gordura localizada;
    •Reduz medidas nas áreas mais críticas como abdômen, braços e culotes;
    •Te dá mais disposição física;
    •POTENTE ação diurética;
    •Acelera ainda mais o metabolismo 75% pra perda de peso💃🏻
    •Promove a saciedade. *Composição:*
    Garcinia Cambogia, Chá-verde, Guaraná, Erva-mate; Cavalinha; Camomila; Hibisco; Casca de laranja amarga; Guaçatonga e Ginkgo Biloba. *Sugestão de uso :*
    1 cápsula ao dia, sempre pela manhã, entre 8h e 9h após comer seu café da manhã! ❌Não tome a cápsula fora desse horário ou de estômago vazio.
  • 7 1 14 August, 2019
  • Muscle Soreness isn’t indicative of a good workout!

It can be pretty common for a lot of people to not feel accomplished leaving the gym unless they destroyed their bodies.  The same people typically always want their bodies to feel really sore the days after thinking this is indicative of a great workout, its not.

DOMS (Delayed onset muscle soreness) has been shown to have no correlation whatsoever to muscle growth or a “good workout”. This soreness can come from a multitude of things like performing a new exercise, very slow eccentric loading, or going too hard in the gym.

Think about it this way.  If we just needed to make our muscles sore for them to grow why don’t we just have our friend punch us in the bicep over and over until it leads to it being sore the next few days, sounds ridiculous, right?

A goal for clients is I want them to leave the training session better than they came in.  Now there is always a time and a place to push the limits but this would be structured into a good training program.

Share this with someone who thinks soreness is the secret to gains.  As always please feel free to reach out if you’d like more information about this topic or anything else fitness and nutrition related.
  • Muscle Soreness isn’t indicative of a good workout!

    It can be pretty common for a lot of people to not feel accomplished leaving the gym unless they destroyed their bodies. The same people typically always want their bodies to feel really sore the days after thinking this is indicative of a great workout, its not.

    DOMS (Delayed onset muscle soreness) has been shown to have no correlation whatsoever to muscle growth or a “good workout”. This soreness can come from a multitude of things like performing a new exercise, very slow eccentric loading, or going too hard in the gym.

    Think about it this way. If we just needed to make our muscles sore for them to grow why don’t we just have our friend punch us in the bicep over and over until it leads to it being sore the next few days, sounds ridiculous, right?

    A goal for clients is I want them to leave the training session better than they came in. Now there is always a time and a place to push the limits but this would be structured into a good training program.

    Share this with someone who thinks soreness is the secret to gains. As always please feel free to reach out if you’d like more information about this topic or anything else fitness and nutrition related.
  • 38 8 14 August, 2019
  • Dual Cable Supine Static-Dynamic Lateral Raise: ×4 sets of 12-15 reps each arm...
▪︎10s ×2 sets of 15/15 reps
▪︎13s ×2 sets of 15/12+5FR
  • Dual Cable Supine Static-Dynamic Lateral Raise: ×4 sets of 12-15 reps each arm...
    ▪︎10s ×2 sets of 15/15 reps
    ▪︎13s ×2 sets of 15/12+5FR
  • 11 2 14 August, 2019
  • Freemotion Shoulder Press: ×4 sets of 12-15 reps...
▪︎40 ×1 set of 15 reps
▪︎50 ×2 sets of 12/12/12 reps
  • Freemotion Shoulder Press: ×4 sets of 12-15 reps...
    ▪︎40 ×1 set of 15 reps
    ▪︎50 ×2 sets of 12/12/12 reps
  • 10 2 14 August, 2019