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  • emilyranucci
    Emily Ranucci, MS, RD, CPT
    @emilyranucci

Images by emilyranucci

Appetizer, meal, snack... you can’t go wrong with 🥑+🍞+🍅+🌿
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🥑= healthy fats (primarily monounsaturated). Mash it up with a dollop of fat free greek yogurt and some Dijon mustard for a creamy, tasty spread.
🍞= complex carbs, which means fiber! Opt for a hearty whole grain loaf with whole wheat as it’s first ingredient. I love some artisan bakery bread with seeds all over it for this recipe 👌🏼
🍅= micronutrients galore (lycopene, vitamin C and more!) Sliced up plum, vine or beef steak tomatoes work very well here!
🌿= this can mean spinach or fresh basil in this recipe. I loveeee basil for its burst of Italian-esque flavor! A splash of balsamic vinegar also complements the toast very well 😋
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Toast🍞. Spread🥑. Something green🌿. Slices 🍅. Enjoy 🍽
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#avocadotoast
Appetizer, meal, snack... you can’t go wrong with 🥑+🍞+🍅+🌿 - 🥑= healthy fats (primarily monounsaturated). Mash it up with a dollop of fat free greek yogurt and some Dijon mustard for a creamy, tasty spread. 🍞= complex carbs, which means fiber! Opt for a hearty whole grain loaf with whole wheat as it’s first ingredient. I love some artisan bakery bread with seeds all over it for this recipe 👌🏼 🍅= micronutrients galore (lycopene, vitamin C and more!) Sliced up plum, vine or beef steak tomatoes work very well here! 🌿= this can mean spinach or fresh basil in this recipe. I loveeee basil for its burst of Italian-esque flavor! A splash of balsamic vinegar also complements the toast very well 😋 - Toast🍞. Spread🥑. Something green🌿. Slices 🍅. Enjoy 🍽 - #avocadotoast 
The question isn’t can you, it’s will you?
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👆🏼THIS is the winning question 👆🏼
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Do you have dreams, aspirations, goals? I do 🙋🏻‍♀️ Big ones. The crazy thing is I know I’m capable of making them reality....but will I 🤔 Will I make an action- oriented plan? Will I seek out help, guidance, accountability? Will I follow through?
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This can be a very uneasy topic to dwell on at the beginning of a journey. The fear of failure. The anxiety of overwhelm. Limiting beliefs. Or just plain ole not knowing what the heck to do.
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If you’re at the starting line of a dream, aspiration or goal...you’re not alone. I challenge you now, today, to do something, anything, to cross that starting line and start the journey.
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Share your actions below, or shoot a DM my way!
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Ready
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Set
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Go
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🏁
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#willyou #yesyouwill
The question isn’t can you, it’s will you? - 👆🏼THIS is the winning question 👆🏼 - Do you have dreams, aspirations, goals? I do 🙋🏻‍♀️ Big ones. The crazy thing is I know I’m capable of making them reality....but will I 🤔 Will I make an action- oriented plan? Will I seek out help, guidance, accountability? Will I follow through? - This can be a very uneasy topic to dwell on at the beginning of a journey. The fear of failure. The anxiety of overwhelm. Limiting beliefs. Or just plain ole not knowing what the heck to do. - If you’re at the starting line of a dream, aspiration or goal...you’re not alone. I challenge you now, today, to do something, anything, to cross that starting line and start the journey. - Share your actions below, or shoot a DM my way! - - Ready . Set . Go . 🏁 - - #willyou  #yesyouwill 
Coffee coffee coffee ☕️
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How do you like your coffee??
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I enjoy a brewed cup with some unsweetened vanilla almond milk and a sprinkle of stevia. Of course I mix it up once in a while (aka in this photo) and get some pretty latte art 🎨🤗
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I used to think black coffee was the only way to go tho- anything else was “liquid calories” and “bad” so I would suffer through the bitterness of a keurig drip. Power to ya if you enjoy that 👊🏼
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Consider the following questions when choosing your coffee drink:
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1️⃣. How often do you consume the drink? 
2️⃣. What is the nutritional profile? Pay attention to the amount of added sugar (i.e syrups, sugar packets, sweetened milks, etc.), saturated fats (i.e. creams, full fat milk, etc.) and added chemicals (i.e. artificial sweeteners, fillers, colors, etc.)
3️⃣. Do you enjoy it? 😋
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The goal is to choose items that both optimally benefit the body and are enjoyable! Suffering shouldn’t be in the food choice vocabulary. I promise...it’s possible 😊
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#coffee #happymonday
Coffee coffee coffee ☕️ - How do you like your coffee?? - I enjoy a brewed cup with some unsweetened vanilla almond milk and a sprinkle of stevia. Of course I mix it up once in a while (aka in this photo) and get some pretty latte art 🎨🤗 - I used to think black coffee was the only way to go tho- anything else was “liquid calories” and “bad” so I would suffer through the bitterness of a keurig drip. Power to ya if you enjoy that 👊🏼 - Consider the following questions when choosing your coffee drink: - 1️⃣. How often do you consume the drink? 2️⃣. What is the nutritional profile? Pay attention to the amount of added sugar (i.e syrups, sugar packets, sweetened milks, etc.), saturated fats (i.e. creams, full fat milk, etc.) and added chemicals (i.e. artificial sweeteners, fillers, colors, etc.) 3️⃣. Do you enjoy it? 😋 - The goal is to choose items that both optimally benefit the body and are enjoyable! Suffering shouldn’t be in the food choice vocabulary. I promise...it’s possible 😊 - - - #coffee  #happymonday 
Optimize your veggies by varying the variety!
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I’m sure everyone’s heard “eat a variety of vegetables” and “eat the rainbow.” But did you know that some vegetables have greater nutrient profile when raw vs. cooked and visa versa? 🤔
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For example: when cooked, the liver cleansing enzyme, myrosinase, is denatured in broccoli and the vitamin C content in bell peppers is significantly decreased.
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On the other hand, the powerful antioxidant, lycopene, found in tomatoes along with other beneficial carotenoid pigments (orange/red produce) are ENHANCED when cooked. The cell walls of vegetables are softened when cooked, making some nutrients easier to digest and absorb.
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So, try to consume a variety of both raw and cooked vegetables to reap alllll the benefits. Shoot for a total of 3 cups daily! Here’s an example structure to follow 🗒👇🏼
▫️SNACK: 1 cup of raw veggies (see photo)- pair with a healthy dip such as hummus, salsa or guac for some extra flavor!
▫️LUNCH: 1 cup of raw veggies in form of a salad OR 1 cup of cooked veggies as a side
▫️DINNER: 1 cup of cooked veggies as a side
🥗
🥦
🌶
🥒
🍆
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Vegetables are incredible. I love them. Can you tell? 👩🏽‍🌾 My door (DM/e-mail) is always open if you’d like individualized dietary support ❤️
Optimize your veggies by varying the variety! - I’m sure everyone’s heard “eat a variety of vegetables” and “eat the rainbow.” But did you know that some vegetables have greater nutrient profile when raw vs. cooked and visa versa? 🤔 - For example: when cooked, the liver cleansing enzyme, myrosinase, is denatured in broccoli and the vitamin C content in bell peppers is significantly decreased. - On the other hand, the powerful antioxidant, lycopene, found in tomatoes along with other beneficial carotenoid pigments (orange/red produce) are ENHANCED when cooked. The cell walls of vegetables are softened when cooked, making some nutrients easier to digest and absorb. - So, try to consume a variety of both raw and cooked vegetables to reap alllll the benefits. Shoot for a total of 3 cups daily! Here’s an example structure to follow 🗒👇🏼 ▫️SNACK: 1 cup of raw veggies (see photo)- pair with a healthy dip such as hummus, salsa or guac for some extra flavor! ▫️LUNCH: 1 cup of raw veggies in form of a salad OR 1 cup of cooked veggies as a side ▫️DINNER: 1 cup of cooked veggies as a side 🥗 🥦 🌶 🥒 🍆 🍅 Vegetables are incredible. I love them. Can you tell? 👩🏽‍🌾 My door (DM/e-mail) is always open if you’d like individualized dietary support ❤️
▫️Non-Gym Workout▫️
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A workout can happen anywhere!
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Track workouts, hiking, biking, walking around the city, chopping wood, backyard yoga...the possibilities are endless!
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I love a nice field workout on a sunny day. Sprints, body weight movements, plyos, sweat, sun rays...and maybe a cute wolf and a guy (aka @kingkojo__ + @arronachey ) to run after 💪🏼😎💦🐺
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Working out shouldn’t feel like a chore. It should be enjoyable, fun, variable, motivating and something that makes you feel GOOD! 👇🏼👇🏼👇🏼
What’s your favorite non-gym workout??
▫️Non-Gym Workout▫️ - A workout can happen anywhere! - Track workouts, hiking, biking, walking around the city, chopping wood, backyard yoga...the possibilities are endless! - I love a nice field workout on a sunny day. Sprints, body weight movements, plyos, sweat, sun rays...and maybe a cute wolf and a guy (aka @kingkojo__ + @arronachey ) to run after 💪🏼😎💦🐺 - Working out shouldn’t feel like a chore. It should be enjoyable, fun, variable, motivating and something that makes you feel GOOD! 👇🏼👇🏼👇🏼 What’s your favorite non-gym workout??
▫️Stress Less▫️
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What do you do to control stress?👇🏼
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This is something I have the tendency to struggle with. It’s easy to take on a lot of projects, say yes to gatherings and just keep going and going. But from personal experience, this dilutes my clarity, focus and ability to be 100% me.
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Furthermore, too much stress can creep into other aspects of our lives. Relationships, health (including our eating habits) energy level, etc.
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A few stress relieving things I’ve been doing:
▫️Sitting in nature. Or somewhere with a view (love to sit on a bench by the river in Manhattan and just soak in the beauty).
▫️Reading. Quiet time to myself to learn and relax.
▫️Quality time with loved ones. Cherishing a weekend with my sister as I type 👯‍♀️
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So I challenge you to take a deep breath and focus. We are all better as our 💯 selves.
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#stressless #beyourself
▫️Stress Less▫️ - What do you do to control stress?👇🏼 - This is something I have the tendency to struggle with. It’s easy to take on a lot of projects, say yes to gatherings and just keep going and going. But from personal experience, this dilutes my clarity, focus and ability to be 100% me. - Furthermore, too much stress can creep into other aspects of our lives. Relationships, health (including our eating habits) energy level, etc. - A few stress relieving things I’ve been doing: ▫️Sitting in nature. Or somewhere with a view (love to sit on a bench by the river in Manhattan and just soak in the beauty). ▫️Reading. Quiet time to myself to learn and relax. ▫️Quality time with loved ones. Cherishing a weekend with my sister as I type 👯‍♀️ - So I challenge you to take a deep breath and focus. We are all better as our 💯 selves. - #stressless  #beyourself 
▫️Chia Pudding▫️
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Let’s start with the benefits of these tiny little seeds:

1️⃣hello, fiber👋🏼 for just 2 tbsp (the serving I recommend for this pudding recipe) there are 10g of fiber. Fiber is important for so many reasons (future post), but one thing to note is that it should be kept consistent from day to day. This will regulate your GI function 💩 and so much more. Just make sure to stay hydrated! Fiber needs water in the gut to work properly 💦
2️⃣ omega-3’s ✨out of the 9g of fat in 2 tbsp of chia, 5g are omega 3’s. This is higher, gram for gram, then salmon 😏 Omega 3’s are known for their powerful heart healthy characteristics. The truth is, most of us don’t get enough of it, which is why fish oil supplements are pretty mainstream. Chia seeds are a great whole food option!
3️⃣complete protein 🍽 I am in full support of individuals who choose plant based diets. The idea of complete protein, however, is important to acknowledge as not all plant based protein sources have all 9 essential amino acids that our bodies need. Chia? It has all 9 🎉 One thing to note is that 2 tbsp of chia only provides about 5g of protein, so this will make a small contribution to your daily protein needs.
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Now for the recipe:
▫️1 part chia seed (i recommend 2tbsp)
▫️4 parts liquid (i like using 1/4 cup coffee + 1/4 cup almond milk)
▫️optional add ins (i like to sprinkle in some nuts or seeds for a crunch or some raisins or shredded coconut...whatever your heart desires)
👉🏼throw all the ingredients in a jar, shake it around and let the chia congeal for about 3+ hours.
Enjoy! 😊
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#chiaseeds #chiapudding #snacktime
▫️Chia Pudding▫️ - Let’s start with the benefits of these tiny little seeds: 1️⃣hello, fiber👋🏼 for just 2 tbsp (the serving I recommend for this pudding recipe) there are 10g of fiber. Fiber is important for so many reasons (future post), but one thing to note is that it should be kept consistent from day to day. This will regulate your GI function 💩 and so much more. Just make sure to stay hydrated! Fiber needs water in the gut to work properly 💦 2️⃣ omega-3’s ✨out of the 9g of fat in 2 tbsp of chia, 5g are omega 3’s. This is higher, gram for gram, then salmon 😏 Omega 3’s are known for their powerful heart healthy characteristics. The truth is, most of us don’t get enough of it, which is why fish oil supplements are pretty mainstream. Chia seeds are a great whole food option! 3️⃣complete protein 🍽 I am in full support of individuals who choose plant based diets. The idea of complete protein, however, is important to acknowledge as not all plant based protein sources have all 9 essential amino acids that our bodies need. Chia? It has all 9 🎉 One thing to note is that 2 tbsp of chia only provides about 5g of protein, so this will make a small contribution to your daily protein needs. - Now for the recipe: ▫️1 part chia seed (i recommend 2tbsp) ▫️4 parts liquid (i like using 1/4 cup coffee + 1/4 cup almond milk) ▫️optional add ins (i like to sprinkle in some nuts or seeds for a crunch or some raisins or shredded coconut...whatever your heart desires) 👉🏼throw all the ingredients in a jar, shake it around and let the chia congeal for about 3+ hours. Enjoy! 😊 - - - #chiaseeds  #chiapudding  #snacktime 
What’s the secret to a sustainable fat loss journey with both physiological and psychological health in mind? 👀
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Well isn’t that a loaded question. Comment below if you have a thought— would love to hear everyone’s perspective👇🏼
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Through experience with myself and clients, there is one foundational key that qualifies as a “secret.”
⭐️And that is: self- awareness⭐️
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I think of self-awareness as the nutrient-rich soil that the seed (the goal) may be planted in to achieve a healthy, thriving plant. Feed it sun, water and love (education, accountability and support) and this seed will not only grow and thrive, but sustain the high winds, and rainstorms (__insert your obstacles here__)
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So, think about your goal right now... and ask yourself these 3 questions:
1️⃣What are you currently doing that is BENEFITING the achievement of your goal? (i.e habits, environment, motivation, support system, etc)
2️⃣What are you currently doing that is HINDERING your success? (i.e habits, obstacles, emotional states, triggers, relationships, lack of understanding, etc)
3️⃣What can you do right now to improve? (i.e more self reflection, nutrition education, finding support and accountability, etc)
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Self awareness. Step one. Let’s grow some plants 🌿🌻🌱
What’s the secret to a sustainable fat loss journey with both physiological and psychological health in mind? 👀 - Well isn’t that a loaded question. Comment below if you have a thought— would love to hear everyone’s perspective👇🏼 - Through experience with myself and clients, there is one foundational key that qualifies as a “secret.” ⭐️And that is: self- awareness⭐️ - I think of self-awareness as the nutrient-rich soil that the seed (the goal) may be planted in to achieve a healthy, thriving plant. Feed it sun, water and love (education, accountability and support) and this seed will not only grow and thrive, but sustain the high winds, and rainstorms (__insert your obstacles here__) - So, think about your goal right now... and ask yourself these 3 questions: 1️⃣What are you currently doing that is BENEFITING the achievement of your goal? (i.e habits, environment, motivation, support system, etc) 2️⃣What are you currently doing that is HINDERING your success? (i.e habits, obstacles, emotional states, triggers, relationships, lack of understanding, etc) 3️⃣What can you do right now to improve? (i.e more self reflection, nutrition education, finding support and accountability, etc) - Self awareness. Step one. Let’s grow some plants 🌿🌻🌱
👉🏼How do you feel about bright and early workouts?
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I can’t say morning workouts are always easy (ex. this morning), but they’ve always been my thing. There’s something about starting the day with the accomplishment of a great workout that is so powerful- especially on a Monday! I’ll admit, this morning, my 5am alarm was a little heartbreaking, but once I was at the gym entrance 💥 ready to go. And after? Forgettaboutit- bring it on, week.
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Here are my TOP 5 TIPS to get yourself to the gym first thing:
1️⃣Prepare your gym clothes- socks, shoes, headbands, etc. (Sleep in parts of the outfit if you need🤷🏻‍♀️ #whynot)
2️⃣Have your pre workout meal ready to go. I highly recommend overnight oats!
3️⃣Caffeine. 👀 Need I go on?
4️⃣GO TO BED. Don’t have shame in going to bed early 👵🏼. Sleep is soooo important, and certainly not worth missing!
5️⃣Have your health/fitness based goal in the forefront of your mind. I recommend making this the “label” of your alarm.
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Happy Monday everyone⭐️ Let’s have a fantastic week 👊🏼
👉🏼How do you feel about bright and early workouts? - I can’t say morning workouts are always easy (ex. this morning), but they’ve always been my thing. There’s something about starting the day with the accomplishment of a great workout that is so powerful- especially on a Monday! I’ll admit, this morning, my 5am alarm was a little heartbreaking, but once I was at the gym entrance 💥 ready to go. And after? Forgettaboutit- bring it on, week. - Here are my TOP 5 TIPS to get yourself to the gym first thing: 1️⃣Prepare your gym clothes- socks, shoes, headbands, etc. (Sleep in parts of the outfit if you need🤷🏻‍♀️ #whynot ) 2️⃣Have your pre workout meal ready to go. I highly recommend overnight oats! 3️⃣Caffeine. 👀 Need I go on? 4️⃣GO TO BED. Don’t have shame in going to bed early 👵🏼. Sleep is soooo important, and certainly not worth missing! 5️⃣Have your health/fitness based goal in the forefront of your mind. I recommend making this the “label” of your alarm. - Happy Monday everyone⭐️ Let’s have a fantastic week 👊🏼
Happy Earth Day!
🌎🌍🌏
Brought to you by some of my favorite Earth grown goods.
▫️cherry tomato🍅
▫️avocado🥑
▫️sweet potato + carrot (roasted)🍠🥕
▫️cauliflower (riced)🍚
▫️spinach🥗
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And some haddock for a boost of lean protein 🐟 All strategically arranged for the photo, and mixed up + devoured minutes after 🍽😋 -
#earthday #produce
Happy Earth Day! 🌎🌍🌏 Brought to you by some of my favorite Earth grown goods. ▫️cherry tomato🍅 ▫️avocado🥑 ▫️sweet potato + carrot (roasted)🍠🥕 ▫️cauliflower (riced)🍚 ▫️spinach🥗 - And some haddock for a boost of lean protein 🐟 All strategically arranged for the photo, and mixed up + devoured minutes after 🍽😋 - #earthday  #produce 
I’m baaaaaaack! 👋🏼
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This past week I completed and presented my Masters Thesis. This has been a major time consumer of mine for the past 6ish months... so YAY 🎉 Very excited for what’s to come with my new found free time 🧐🤓😊
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Comment below something recent you have accomplished! (Big or small!)👇🏼👇🏼👇🏼
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Also, make sure to check out 🌸Spring Leaning🌸, our free workout program to get ready and confident for warmer weather ☀️ @arronachey and I just completed week 1....and it’s killer 👌🏼🔥 (link in bio)
#jointheparty
#easpringleaning
I’m baaaaaaack! 👋🏼 - This past week I completed and presented my Masters Thesis. This has been a major time consumer of mine for the past 6ish months... so YAY 🎉 Very excited for what’s to come with my new found free time 🧐🤓😊 - Comment below something recent you have accomplished! (Big or small!)👇🏼👇🏼👇🏼 - - - Also, make sure to check out 🌸Spring Leaning🌸, our free workout program to get ready and confident for warmer weather ☀️ @arronachey and I just completed week 1....and it’s killer 👌🏼🔥 (link in bio) #jointheparty  #easpringleaning 
🌸SPRING LEANING🌸
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The FREE program is now available! Follow the link in my bio to download, and let’s get this party started 🎉
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This is a 12 week resistance training workout program designed by 🙋🏻‍♀️ and @arronachey to get us all feeling ready and confident for warmer weather. It includes a variety of exercises, rep schemes, and cardio methods that progress over 3 phases🏃🏽‍♀️🏋🏽‍♀️
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Yesterday marked 4 years since our first date 💑, so how fitting that we launch a program! Fitness is one thing that we have bonded over since day 1. We love it, and would love even more to share it with others! 💕
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I personally find having a workout buddy a MAJOR motivator 💥 If you decide to join the party, you will be invited into a Facebook group for unlimited support- think of it as working out with us everyday!
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DM us anytime with any questions you may have! Now let’s workout and get some results 💪🏼😁
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#easpringleaning
🌸SPRING LEANING🌸 - The FREE program is now available! Follow the link in my bio to download, and let’s get this party started 🎉 - This is a 12 week resistance training workout program designed by 🙋🏻‍♀️ and @arronachey to get us all feeling ready and confident for warmer weather. It includes a variety of exercises, rep schemes, and cardio methods that progress over 3 phases🏃🏽‍♀️🏋🏽‍♀️ - Yesterday marked 4 years since our first date 💑, so how fitting that we launch a program! Fitness is one thing that we have bonded over since day 1. We love it, and would love even more to share it with others! 💕 - I personally find having a workout buddy a MAJOR motivator 💥 If you decide to join the party, you will be invited into a Facebook group for unlimited support- think of it as working out with us everyday! - DM us anytime with any questions you may have! Now let’s workout and get some results 💪🏼😁 - #easpringleaning 
Lose weight and feel healthier by shifting your FOCUS!
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Dietary restrictions, in some way, are a common element of weight loss journeys. Typically some kind of boundaries must be kept within the diet to achieve results. However, if this is not approached with care, what can it lead to? —> deprivation🙅🏻‍♀️ The feeling of deprivation can then lead to binge- restrict cycles and a further unhealthy relationship with food. Additionally, the chances of sustainable weight loss with this occurring is very unlikely.
———How do we avoid this?
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Besides avoiding restrictions all together, FOCUSING on what you CAN HAVE a.k.a the GOOD FOODs is a mentality shift that leads to success. Instead of constantly thinking about what is outside of your diet boundaries, why not focus on the amazing nutritious, vibrant foods that will support your goals and benefit your body?
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💠What foods make you feel healthy?
💠What foods support your intense workout?
💠What foods make your skin glow with clarity?
💠What foods give you natural energy?
💠What foods keep your digestion happy?
💠What foods are vibrantly and naturally colored? ———Why not focus on those👆🏼foods?
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The mind is a powerful thing. And so is food. Put them together and we can get a beautiful result✨ What we focus on increases. So let’s focus on the good...food...and reep all the benefits
———What do ya say?!
Lose weight and feel healthier by shifting your FOCUS! - Dietary restrictions, in some way, are a common element of weight loss journeys. Typically some kind of boundaries must be kept within the diet to achieve results. However, if this is not approached with care, what can it lead to? —> deprivation🙅🏻‍♀️ The feeling of deprivation can then lead to binge- restrict cycles and a further unhealthy relationship with food. Additionally, the chances of sustainable weight loss with this occurring is very unlikely. ———How do we avoid this? - Besides avoiding restrictions all together, FOCUSING on what you CAN HAVE a.k.a the GOOD FOODs is a mentality shift that leads to success. Instead of constantly thinking about what is outside of your diet boundaries, why not focus on the amazing nutritious, vibrant foods that will support your goals and benefit your body? - 💠What foods make you feel healthy? 💠What foods support your intense workout? 💠What foods make your skin glow with clarity? 💠What foods give you natural energy? 💠What foods keep your digestion happy? 💠What foods are vibrantly and naturally colored? ———Why not focus on those👆🏼foods? - The mind is a powerful thing. And so is food. Put them together and we can get a beautiful result✨ What we focus on increases. So let’s focus on the good...food...and reep all the benefits ———What do ya say?!
I call this: Bodyweight Ab Fire🔥
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A.k.a Leg raise with a hip pop and then a modified V-up 🤷🏽‍♀️ Sometimes two exercises put together makes one big happy exercise that works the muscle to the core (get it? 🤗)
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Anywho.. try throwing this bad boy between sets of any exercise! Shorten those rest times and maximize those workouts 🤜🏼🤛🏼 Shoot for 8-10 reps, niiiice and slowwww
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ALSO👉🏼 @arronachey and I are currently polishing off a new program that will be FREE to download:
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🌸Spring Leaning🌸
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It’s a 12 week, 3 phase resistance and cardio training program to get us all feeling confident for warmer weather.
Arron and I will both be following it, tracking our progress and we would love as much participation and feedback as possible! Also...I’ll say it again...it’s FREE🤩
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Stay tuned and ready 💥
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#springleaning
I call this: Bodyweight Ab Fire🔥 - A.k.a Leg raise with a hip pop and then a modified V-up 🤷🏽‍♀️ Sometimes two exercises put together makes one big happy exercise that works the muscle to the core (get it? 🤗) - Anywho.. try throwing this bad boy between sets of any exercise! Shorten those rest times and maximize those workouts 🤜🏼🤛🏼 Shoot for 8-10 reps, niiiice and slowwww - ALSO👉🏼 @arronachey and I are currently polishing off a new program that will be FREE to download: - 🌸Spring Leaning🌸 - It’s a 12 week, 3 phase resistance and cardio training program to get us all feeling confident for warmer weather. Arron and I will both be following it, tracking our progress and we would love as much participation and feedback as possible! Also...I’ll say it again...it’s FREE🤩 - Stay tuned and ready 💥 - #springleaning 
▫️Cooking Oils▫️
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Did you know some oils have different “smoke points” than others? 👩🏽‍🍳 Nutritionally speaking, when an oil reaches and surpasses its smoke point temperature, it’s structure starts to break down, and the oil not only loses nutritional value but may gain harmful compounds.
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Extra virgin olive oil (EVOO) has a smoke point temperature of about 350*F. To put that in prospective, a standard stovetop at medium/low heat will run around 250-350*F. So, if you're sautéing up a quick vegetable medley (😋) on low heat, then you're good to go! EVOO is also great as a base of salad dressings- no worries with smoke points there!
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Another option, and one that is preferred when cooking with higher heat, is Avocado Oil. The smoke point of Avocado oil is upwards to 500*F, so bring on the high heat, long duration cooking methods with this one! 🥑👌🏽
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NUTRITION BENEFITS: both Avocado oil and Olive oil are excellent sources of monounsaturated fats (linked to decreased heard disease risk) and vitamin E (a powerful antioxidant)💥
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FUN FACT: Olive oil and Avocado oil are similar in that they are both extracted directly from the fruit rather than chemically extracted from a seed or nut like many other mainstream oils!
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#letsgetcookin #oils
▫️Cooking Oils▫️ - Did you know some oils have different “smoke points” than others? 👩🏽‍🍳 Nutritionally speaking, when an oil reaches and surpasses its smoke point temperature, it’s structure starts to break down, and the oil not only loses nutritional value but may gain harmful compounds. - Extra virgin olive oil (EVOO) has a smoke point temperature of about 350*F. To put that in prospective, a standard stovetop at medium/low heat will run around 250-350*F. So, if you're sautéing up a quick vegetable medley (😋) on low heat, then you're good to go! EVOO is also great as a base of salad dressings- no worries with smoke points there! - Another option, and one that is preferred when cooking with higher heat, is Avocado Oil. The smoke point of Avocado oil is upwards to 500*F, so bring on the high heat, long duration cooking methods with this one! 🥑👌🏽 - NUTRITION BENEFITS: both Avocado oil and Olive oil are excellent sources of monounsaturated fats (linked to decreased heard disease risk) and vitamin E (a powerful antioxidant)💥 - FUN FACT: Olive oil and Avocado oil are similar in that they are both extracted directly from the fruit rather than chemically extracted from a seed or nut like many other mainstream oils! - #letsgetcookin  #oils 
▫️Lead with Love▫️
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Debatably the most important need within Maslow’s Hierarchy . Friends, family, yourself, colleagues, clients, patients, professors, partners, supermarket cashiers, the mailman. All you need is love 🎤🎼
(—name that song—)
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Go spread some love today ❤️
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#mancrushmonday to this one forever 💑💍 #acheytomyheart
▫️Lead with Love▫️ - Debatably the most important need within Maslow’s Hierarchy . Friends, family, yourself, colleagues, clients, patients, professors, partners, supermarket cashiers, the mailman. All you need is love 🎤🎼 (—name that song—) - Go spread some love today ❤️ - #mancrushmonday  to this one forever 💑💍 #acheytomyheart 
▫️Throwback Transformation▫️
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1 year ago I was in the midst of this transformation: March ‘17 ➡️July ‘17. The photo on the right was about 1 week before I stepped on stage. It may not be have been an extreme physical transformation (~10lbs) but it surely reinforced a few important things for me ⬇️
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1️⃣. Health determines quality of life more than anything✨ Psychological (mindset) and physiological (body) sectors of health are so so so important, and I believe my determination in keeping this in check throughout the process is what made me successful. 
2️⃣. The body is amazing✨  Alter the foods you eat and the exercises you do (combined with a healthy mindset, of course) can morph the shape and strength of the body. Amazing. 
3️⃣. Accomplishing a goal feels SO good✨ Determine the goal, plan it out, get guidance/knowledge if needed, and go 👏🏼after👏🏼it👏🏼
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#transformation #throwback #getafterit
▫️Throwback Transformation▫️ - 1 year ago I was in the midst of this transformation: March ‘17 ➡️July ‘17. The photo on the right was about 1 week before I stepped on stage. It may not be have been an extreme physical transformation (~10lbs) but it surely reinforced a few important things for me ⬇️ - 1️⃣. Health determines quality of life more than anything✨ Psychological (mindset) and physiological (body) sectors of health are so so so important, and I believe my determination in keeping this in check throughout the process is what made me successful. 2️⃣. The body is amazing✨ Alter the foods you eat and the exercises you do (combined with a healthy mindset, of course) can morph the shape and strength of the body. Amazing. 3️⃣. Accomplishing a goal feels SO good✨ Determine the goal, plan it out, get guidance/knowledge if needed, and go 👏🏼after👏🏼it👏🏼 - - #transformation  #throwback  #getafterit 
▫️open mind vs. impressionable mind▫️
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You know what I think is cool? I think the fact that there are so many opinions and beliefs is really cool. Being a professional in an industry with SO many viewpoints has required me to open my mind...a lot. This does not mean I continuously change my mind, but rather utilize these situations as opportunities to learn about people, and what they believe.
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Especially in the nutrition and health world, the spectrum of opinions can be overwhelming. So how do we deal with this? Have an open mind. Learn! Try to understand. Ask questions! Be a sponge, but keep your shape 😊
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We all co-habituate this world, and it’s pretty cool how we can all learn about each other’s viewpoints while having and sharing our own 🌎
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#randomthoughts #onatuesday #openmind
▫️open mind vs. impressionable mind▫️ - You know what I think is cool? I think the fact that there are so many opinions and beliefs is really cool. Being a professional in an industry with SO many viewpoints has required me to open my mind...a lot. This does not mean I continuously change my mind, but rather utilize these situations as opportunities to learn about people, and what they believe. - Especially in the nutrition and health world, the spectrum of opinions can be overwhelming. So how do we deal with this? Have an open mind. Learn! Try to understand. Ask questions! Be a sponge, but keep your shape 😊 - We all co-habituate this world, and it’s pretty cool how we can all learn about each other’s viewpoints while having and sharing our own 🌎 - - #randomthoughts  #onatuesday  #openmind