Live Fast Live Fit

Live Fast Live Fit No excuses fitness and nutrition programs.

🥳FriYAY...Let’s get that workout in before the weekend starts! 💪👊Let me know if you try it out. ⬇️
02/13/2026

🥳FriYAY...Let’s get that workout in before the weekend starts! 💪👊

Let me know if you try it out. ⬇️

🔑THURSDAY TIP: Try a different breathing technique Want to mix up this week’s Breathing Break Challenge? Check out this ...
02/12/2026

🔑THURSDAY TIP: Try a different breathing technique
 
Want to mix up this week’s Breathing Break Challenge? Check out this method that can be done any time of the day (despite its name).
 
Good Morning Breath
 
● Stand with feet hip-width apart.
● Bend forward from the waist. Keep your knees soft. Let your arms dangle to the floor.
● With your core engaged to protect your back, roll up from the waist slowly while inhaling deeply. Lift the head last.
● Hold your breath for a few seconds.
● Exhale slowly as you bend forward from the waist again.
● Repeat 3-4 times.
 
Let me know after you’re done! ⬇️

This really isn’t a recipe since it doesn’t require any cooking but it’s a great way to introduce sprouted grains into y...
02/11/2026

This really isn’t a recipe since it doesn’t require any cooking but it’s a great way to introduce sprouted grains into your life!
 
Because: YUM!
 
Use your favorite nut butter in this recipe. This makes for a quick breakfast or anytime snack.
 
Sprouted Grain Toast with PB & Banana
(makes 1 serving)
 
● 1 slice sprouted grain bread (such as Ezekiel bread)
● 1 tbsp peanut butter or other nut butter
● ½ banana, sliced
● Sprinkle cinnamon (optional)
 
Toast the bread and spread the nut butter over the top of it. Add the banana slices. If you want to add a sprinkle of cinnamon, go for it!
 
Enjoy! 👩‍🍳
 

🍞 Have you ever had SPROUTED GRAIN BREAD before? You’ve probably seen it in the frozen food section at your grocery stor...
02/10/2026

🍞 Have you ever had SPROUTED GRAIN BREAD before?
 
You’ve probably seen it in the frozen food section at your grocery store.
 
💡You might have wondered if it was really that different from the “regular” bread on the bakery shelf.
 
✅ In a word: YES!
 
Sprouted grain bread is made from grains (seeds) that have begun to germinate or sprout.
 
This process boosts the bread’s nutrition profile AND makes it easier for your body to digest its nutrients.
 
The whole grains are usually combined with legumes (beans), which opens the door to a long list of nutrients not found in regular bread.
 
Plus, the sprouting process breaks down the starches in grains, which means lower carbs and gluten ... but MORE fiber and protein.
 
🧡 They’re are also higher in vitamins B, C, and E, as well as folate and antioxidants like beta-carotene.  
 
Are you a fan of sprouted grain bread – and if so, what’s your favorite brand?👇👇
 
REFERENCES:
www.healthline.com/nutrition/sprouted-grain-bread

Ready to feel more relaxed and calm? This week’s challenge can help make that happen in just a minute or two every day. ...
02/09/2026

Ready to feel more relaxed and calm? This week’s challenge can help make that happen in just a minute or two every day.
 
✅Welcome to your 4-7-8 Breathing Break Challenge. 🧘
 
This is one of my favorite techniques to destress during the day. And not only will it help you destress …
 
But you’ll feel firsthand how your breath affects your mood almost immediately.
 
A couple of quick breathing facts:
 
● When you’re anxious or upset, your breathing can get rapid and shallow. This increases heart rate and muscle tension … and can make you feel worse.
● When you’re calm and relaxed, you breathe more slowly and deeply – which can increase your sense of calm. It also can lower your heart rate & blood pressure.
 
💡Basically, breathing slowly and deeply sends a message to your brain to CHILL OUT – and your brain then sends this message to the rest of your body.
 
Here’s how to do the 4-7-8 Breathing Break:  
 
● Sit or stand comfortably, shoulders back to allow your chest and belly to expand and contract with your breath.
● Take a slow, deep inhale through your nose. Count to 4 as you inhale.
● Hold your breath for a 7 count.
● Exhale for an 8 count.
● Repeat this 3-5 times. You’ll feel your whole body relaxing!
● (Extra credit: do this 3x a day)
 
Here are some benefits:
 
● Less physical tension
● A sense of almost immediate inner calmness
● Feeling more “centered”
 
Who is with me this week for the 4-7-8 Challenge? 👇👇

😋Mmm...I’m ready for lunch already. What are YOU eating today?! Drop an emoji (or .gif) below! ⬇️🥗🥪🌯🍗🍲🥩🥦🥒🍚
02/06/2026

😋Mmm...I’m ready for lunch already. What are YOU eating today?! Drop an emoji (or .gif) below! ⬇️
🥗🥪🌯🍗🍲🥩🥦🥒🍚

🔑STEAL THIS PLAYLIST IDEA 🎶 If you use an app like Apple Music or Spotify for your playlists, let it help you find new ...
02/05/2026

🔑STEAL THIS PLAYLIST IDEA 🎶

If you use an app like Apple Music or Spotify for your playlists, let it help you find new songs.

● Apple Music: find new choices for you in your custom station, or in your weekly “favorites mix.”
● Spotify: listen to the weekly Discover mix, or in the app’s suggested songs
● Prime: Look at the “Songs for You” in the home tab.

Plus all of the apps have custom playlists based on mood, genres, similar artists, and more!

What’s your fave way to find inspiring new music? Share your best tips! 👇

🫖 If you love a hot cup of tea when you’re feeling a little rundown, echinacea can be a perfect addition. It’s not super...
02/04/2026

🫖 If you love a hot cup of tea when you’re feeling a little rundown, echinacea can be a perfect addition.
 
It’s not super flavorful on its own... but with a few other healing ingredients, it’s a winner.
 
Spicy Ginger Echinacea Tea
(serves 2)
 
● 2 cups (480 ml) water
● 1 tsp echinacea tea leaves
● 1 tsp chopped fresh ginger
● 1 lemon, juiced
● 1 tsp honey or maple syrup (or to taste)
 
Boil the water in a teapot or saucepan over medium-high heat. Remove from heat and stir in the echinacea and ginger. Cover and let steep for 12 to 15 minutes. Strain the mixture and divide the liquid between two cups. Add half of the lemon and honey to each cup, serve and enjoy!

I’ve got an out-of-the-box “food” for you this week ... and it’s part of the daisy family. It’s ECHINACEA!  ✅And random ...
02/03/2026

I’ve got an out-of-the-box “food” for you this week ... and it’s part of the daisy family.
 
It’s ECHINACEA!
 
✅And random fun fact: Did you know that daisies are edible?
 
Echinacea – also called purple coneflower – is a common remedy you might already use once in a while.
 
It’s been popular in non-Western medicine for centuries. Modern research shows it might help reduce symptoms of illnesses like the common cold.
 
💡That’s believed to be because of its antimicrobial and antiviral properties. It’s also high in antioxidants and anti-inflammatories and can even help boost your mood.
 
You can find echinacea in many tea blends at most grocery stores.
 
Do you ever drink echinacea tea? 👇
 
REFERENCES:
www.healthline.com/nutrition/echinacea
www.medicalnewstoday.com/articles/252684
www.healthline.com/nutrition/echinacea-for-colds
 

🎶It’s the FEEL-GOOD PLAYLIST CHALLENGE! I’m always surprised by just how motivating music can be when I’m pushing throug...
02/02/2026

🎶It’s the FEEL-GOOD PLAYLIST CHALLENGE!
 
I’m always surprised by just how motivating music can be when I’m pushing through a tough workout. It can give you that extra OOMPH to work harder and get it done!
 
Studies show music can help you fight fatigue, increase your focus, and even boost muscle coordination.
 
This week your challenge is fun and creative: make a FEEL-GOOD PLAYLIST!
 
Your goal: create a playlist of 25 (or more) songs that make you feel good.
 
🎧It could be soothing music that makes you feel calm and relaxed – or ENERGIZING songs to motivate you and get you fired up!
 
What songs do you already know will be on your playlist? Let’s swap ideas below! 👇
 
REFERENCE
www.acefitness.org/education-and-resources/lifestyle/blog/5763/music-and-exercise-how-music-affects-exercise-motivation/

😝Ohhhh...this is going to be a good one! Let’s see those comments! ⬇️
01/30/2026

😝Ohhhh...this is going to be a good one! Let’s see those comments! ⬇️

🔑THURSDAY TIP Quick tip to add some oomph to your Mindful Eating Challenge this week. About 15 minutes after you finish ...
01/29/2026

🔑THURSDAY TIP
 
Quick tip to add some oomph to your Mindful Eating Challenge this week.
 
About 15 minutes after you finish eating, take a minute to see how you feel.
 
Full? … satisfied? … energized? … bloated? … etc.
 
Don’t judge the feeling – just use it as info moving forward about which foods help you feel your absolute best.
 
Notice anything interesting since starting the challenge this week? 👇

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