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fitwithw​endy

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Intermittent Fasting

Posted on April 9, 2022 at 6:50 PM

My favorite way to burn fat is intermittent fasting!


What Is 16/8 Intermittent Fasting? A Beginner’s Guide

What to Eat Before A Workout

Posted on March 17, 2022 at 12:00 PM

Eating the right foods before a workout makes all the difference.

We need to give our body what it needs to fuel muscle growth and perform at maximize intensity.

This meal should include protein + carbs, and is best consumed 1-2 hours before your workout.

Slow-carbs and medium to fast-digesting proteins are best.

Pre-Workout Meals to Burn Fat and Build Muscle:


  • Egg Whites & Cream of Wheat
  • Low-fat Cottage Cheese & Blueberries or Strawberries
  • Chicken & Sweet Potato
  • Tuna & Brown Rice
  • Eggs and Veggies
  • Ground Turkey, Black Beans, Corn Tortillas
  • Low-fat Greek Yogurt & Berries
Post-Workout Meals:
  • Greek Yogurt with Berries or Banana
  • Whey Protein Shake with fruit
  • Chocolate Milk
  • Pork Loin & Red Potatoes
  • Chicken & Sweet Potato
  • Egg whites and veggies
  • Salmon, Carrots, Green Beans
  • Lean Beef or Turkey, white rice (or brown rice), avocado 

Benefits of Barre

Posted on March 17, 2022 at 2:30 AM

There isn't one perfect workout...

but I have found the ideal combination for myself and my amazing clients! 

We must focus on quality sleep, a well-balanced diet, and refraining from unhealthy behaviors like drinking and smoking.



My personal workout routine includes:

  • daily long power walks out in nature (I aim for 3-5 miles per day, sometimes more, sometimes less)
  • daily power yoga practice + restorative yoga 
  • barre 3-4x/week at home
  • weight training for 8-12 reps with a challenging weight at least 2-3x/week 
  • lots of sleep, rest, and recovery!!! - epsom salt baths, foam rolling, theragun, ice compression, massage chair at home, sleep.
Benefits of Barre:
  • contributes to your overall health and wellness
  • helps you to maintain a healthy weight
  • keeps your body strong
  • builds endurance
  • low impact - gentle on the spine and joints
  • improved posture
  • increased flexibility
  • maintain your muscle mass as you age (as we age we lose muscle but this can be prevented!)
  • improved balance






 

Yoga Builds Strength + Confidence

Posted on March 15, 2022 at 5:40 PM

 Practice Yoga Daily to Build Strength + Confidence


 

Photography by www.sparkstudiosoc.com/

makeup by www.instagram.com/skinandbeaut/



My Endometriosis Story - Hysterectomy at 36

Posted on January 25, 2022 at 1:00 PM

Theragun Mini Percussion Therapy

Posted on January 25, 2022 at 12:40 PM


Release tight, fatigued muscles with the Theragun Mini :D

Shop my favorite Amazon Finds :)

Posted on January 19, 2022 at 1:50 PM


SHOP NOW

:D



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Walking is the best medicine

Posted on June 28, 2021 at 2:35 AM
Physical activity doesn't need to be complicated.
Something as simple as brisk walking can help you live a healthier life.

Regular brisk walking can help you:

  • Maintain a healthy weight and lose body fat
  • Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
  • Improve cardiovascular fitness
  • Strengthen your bones and muscles
  • Improve muscle endurance
  • Increase energy levels
  • Improve your mood, cognition, memory and sleep
  • Improve your balance and coordination
  • Strengthen immune system
  • Reduce stress and tension

 





Healthy Eating is more important than exercise

Posted on June 24, 2021 at 12:05 PM
All the exercise in the world won’t help you lose fat if your nutrition is not on track.
Eat plenty of vegetables, fruits and lean proteins for a healthy mind and body. Snack on Celery/Carrots with hummus instead of chips/crackers and have dates or fresh fruit instead of sweets.










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