https://www.keebellabeauty.com/

Kee-Bella Beauty Bar, 25a Avenue, Surrey, BC (2025)

10/30/2024

"Why Strength Training is Essential – Build for Life 💪🏋️"

Many working professionals think strength training requires hours at the gym, but that’s not true! With smart, time-efficient exercises, you can build strength to support your daily life—without it taking over your schedule. Strength training isn’t just about aesthetics; it’s about making life easier—whether it’s lifting your kids, carrying groceries, or maintaining energy levels throughout the day. Building strength improves bone density, joint health, mobility, and boosts metabolism, helping you age gracefully.

"Think you don’t have time for fitness? ⏱️ What if I told you that short, strategic workouts could unlock a stronger, healthier version of you—no gym membership required! 💪 Strength helps you thrive in life. Carry your groceries up the stairs, lift your kids without back pain, and feel energized all day long. Ready to give it a try?"

Actionable Tips for Strength Training on a Tight Schedule:
Bodyweight Basics: Start with push-ups, squats, and planks—no equipment needed, and easy to fit into your day.
Micro Workouts: Use downtime—like doing squats while waiting for your coffee or desk push-ups between Zoom calls.
Consistency Over Perfection: 10-15 minutes of strength exercises, 3-4 days a week, is all you need to see improvements.
Focus on Functional Fitness: Train for real-life movements, like lifting, bending, and carrying.

Why Strength Matters for Your Future:
Strength training is about longevity. It boosts bone health to prevent osteoporosis, maintains mobility, and helps with injury prevention. Plus, the stronger you get, the more confident you’ll feel tackling life’s physical challenges—like playing with your kids without getting winded or making that grocery run without back pain. It’s not just fitness, it’s future-proofing your health.

10/23/2024

⚠️ What’s Really in Your Food? The Hidden Dangers of Chemicals ⚠️

Did you know that many of the foods on our shelves are filled with harmful chemicals like sulfates, nitrates, artificial dyes, and preservatives that are banned in many parts of the world? In places like Europe, stricter regulations keep these toxic substances out of their food. Meanwhile, here at home, many of these chemicals sneak into our meals—and our bodies.

🚨 Why It Matters 🚨
These chemicals don’t just make food look more appealing or last longer; they can wreak havoc on our health by:
❌ Causing chronic inflammation – A root cause of many diseases.
❌ Weakening immune function – Making you more vulnerable to illness.
❌ Contributing to cancer risk – Many food additives have been linked to cancers in long-term studies.
❌ Disrupting hormones – Interfering with your body’s natural processes.

🛑Harmful Chemicals in Processed Foods & Their Effects 🛑
1️⃣ Nitrates/Nitrites – Found in deli meats, bacon, and hot dogs. These can turn into carcinogenic compounds in the body.
2️⃣ Artificial Food Dyes – Found in candy, cereal, and soft drinks. Linked to hyperactivity in children and potential cancer risks.
3️⃣ BHA/BHT (Preservatives) – Used in chips and cereal to prevent spoilage. Can disrupt hormones and increase cancer risk.
4️⃣ Sulfates/Sulfites – Found in dried fruits, wine, and pickled foods. Can trigger asthma and inflammatory responses.
5️⃣ High-Fructose Corn Syrup – Common in soda and packaged sweets. Contributes to obesity, diabetes, and metabolic disease.

🌱 Choose Better, Live Healthier 🌱
The Primal Blueprint emphasizes eating whole, unprocessed foods to avoid these toxins. Focus on fresh, local produce 🥦, quality meats 🥩, and snacks without harmful additives.

The good news? Europe has taken steps to ban or restrict many of these chemicals, prioritizing public health over convenience. If they can do it, so can we!

🛑 When you see these chemicals on ingredient lists, put the product back on the shelf! Your health—and your family’s health—is worth it.

Let’s get back to the basics: real food with real ingredients. Your body will thank you! 🙌

10/21/2024

The Power of Mobility: Move Strong, Move Free!

Your body was made to move—freely and powerfully. But in today’s world, sitting at a desk, driving kids around, and juggling work can stiffen us up.

Without mobility, tightness creeps in, making way for discomfort, pain, and even injuries. But there’s a way to keep it all in check—mobility training. It keeps your muscles not only strong but also flexible, which is exactly what the Primal Blueprint encourages.

Mobility isn’t about crazy stretches or spending hours in the gym. Think:
🌾 Squatting while playing with your kids
🏞️ Stretching your arms after a hike
💼 Desk stretches between Zoom meetings

Small, intentional movements = fewer injuries, less stress, and more energy for the things that matter most—your family and YOU.

Strong + Mobile = Ready for Life’s Primal Demands 🔥

10/15/2024

🥓Fats: The Bad, the Good, and the Misunderstood 🥑

For years, all fats were unfairly demonized, but the real culprit behind many health issues is trans fats. These artificially created fats have sneaked into our food system, contributing to chronic diseases like heart disease, obesity, and inflammation. Meanwhile, healthy fats—the kind our ancestors thrived on—are essential for a vibrant life. Let’s clear things up!

🔍 What Are Trans Fats?
Trans fats are made by adding hydrogen to vegetable oils, creating partially hydrogenated oils.
They are found in processed foods like margarine, fried foods, baked goods, and snacks. 🥐🍟
Trans fats raise LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol, increasing the risk of heart disease and inflammation. ❌
🟢 Healthy Fats: A Key to Thriving
Healthy fats are natural fats found in whole foods. They are essential for brain health 🧠, hormone production, and cell function. Unlike trans fats, these improve heart health and keep you satiated.

Examples of Healthy Fats:
🥑 Avocados
🥥 Coconut oil
🐟 Fatty fish (salmon, mackerel)
🥜 Nuts and seeds (almonds, chia seeds)
🧈 Grass-fed butter or ghee
Healthy fats also provide slow-burning energy, helping regulate blood sugar levels and reducing cravings throughout the day. 🌱

Why Healthy Fats Belong in Your Diet
Our bodies thrive on whole foods—including high-quality fats that support physical and mental health. Don’t fear these fats! Instead, avoid the processed foods and trans fats that were never part of our ancestral diet.

🦴 Healthy fats:
✔️ Aid brain function and focus
✔️ Reduce inflammation
✔️ Help balance hormones
✔️ Improve heart health

The takeaway? Not all fats are created equal. Focus on natural fats from whole foods and leave the artificial stuff behind!

🥑🛑 | | | | |

10/14/2024

🦃🍁 Happy Thanksgiving! 🍁🦃

As we gather with family and friends, I want to remind you that it’s okay to loosen up on nutrition for special occasions. One of the pillars of living a primal lifestyle is recognizing that good health goes beyond food and exercise—it’s also about nurturing meaningful relationships and enjoying life.

Spending quality time with loved ones, sharing laughs, and savoring a delicious meal plays a huge role in mental and emotional well-being. A day or two of indulging won’t derail your progress, especially when it’s filled with love and connection. 😊

The goal isn’t perfection—it’s balance. So, this Thanksgiving, relax, enjoy your meal, and soak in every moment with family and friends. You'll come back recharged and ready to crush it. 💪

Thank you for being part of this journey with me. I’m grateful for each of you! 🙏

Enjoy the feast, celebrate life, and remember: Primal living isn’t just what we eat, but how we connect.

Happy Thanksgiving! 🍂❤️

10/03/2024

"Cholesterol: Friend or Foe? 🥑🍳"

Have you been avoiding eggs or butter because of cholesterol fears? It’s time to rethink what you’ve been told! 🧐

For years, cholesterol has been villainized, but according to recent research, cholesterol isn’t the bad guy—especially when it comes from natural, whole foods. 🥚🥑

Cholesterol is essential for producing hormones, supporting brain function, and even keeping your cells healthy. The real danger lies in highly processed, trans-fat-filled foods, not in your morning eggs or that delicious avocado.

Focus on eating single-ingredient, whole foods that your body is designed to thrive on. When you eat healthy fats from foods like grass-fed meats, eggs, and avocados, you're fueling your body with the right kind of fat it needs to function optimally. 💪

Don’t fear fat; fear the processed junk! Let’s break down food myths and help you nourish your body with confidence. Ready to learn more about how to eat for real health? Let’s chat!

"

10/01/2024

"Rest is the Secret Weapon 🛌💤"

Did you know that the quality of your sleep can be just as important as the food you eat? 💤 In today’s hustle culture, rest is often overlooked, but it’s absolutely essential for your body and mind to thrive.

Sleep is the foundation of recovery, energy, and overall well-being. When you’re well-rested, your body can heal, your brain can process, and your mood is so much better. 🌙✨

Take a cue from our primal ancestors—they rose with the sun and slept when it set. While we can’t always follow that exact rhythm, we can make time for deep, restorative sleep by creating better bedtime habits:

Ditch the screens an hour before bed 📵
Make your room a peaceful sanctuary 🕯️
Keep your bedtime consistent 🕙
Prioritize your sleep, and watch how everything else in your life improves—your energy, focus, and even your relationships. Sleep isn’t a luxury, it’s a necessity! 🛌

Ready to revamp your routine and get the best sleep of your life? Let’s talk! "

09/30/2024

🌅 As we approach the cooler months and the life begins to fade from the vegetation around us, the days get shorter and darker. For many, this can bring on feelings of Seasonal Affective Disorder (SAD), a type of depression that can make this time of year a struggle. While medication can be a personal choice, I want to focus on daily activities we can implement to help prevent falling into the SAD cycle. 🌿✨

☀️ Start your day with sunlight: Try waking up early and getting outside for a walk as the sun rises. That early morning Vitamin D can boost your mood and set a positive tone for the day. Even if it’s cloudy, natural light exposure is so important!

🎶 Tune into music that uplifts: Listen to calming or classical music while you’re walking, driving, or just having quiet time. Music has a powerful way of soothing the mind and lifting the spirit.

☕ Stay connected: Do not isolate yourself. Make an effort to meet up with a friend or loved one for a coffee, or even schedule a quick catch-up over the phone. Having a support group is crucial during this time.

🏃‍♀️ Move your body: Regular exercise releases endorphins, those “feel-good” hormones, helping to combat feelings of sadness. Whether it’s yoga, strength training, or just dancing in your living room, keep your body active.

🧘‍♂️ Practice mindfulness: Meditation and breathing exercises can help clear the mental fog and reduce anxiety associated with SAD.

Remember, you’re not alone in this. Take small, intentional steps every day to keep your mental health in check, and always reach out when you need support. 💛

🌻

09/28/2024

📱💻 Is Poor Posture the New Epidemic? 💻📱

As a society, not only are we battling rising levels of diabetes, high blood pressure, and other core health concerns, but we’re also facing a posture crisis—and it’s affecting people of all ages, even kids. 😲

As a fitness professional for over two decades, I’ve personally seen the dramatic rise in forward head posture (or "poke neck"). What's causing this? Our increased screen time, whether it’s on phones, tablets, or computers. Constantly looking down at our devices is leading to:

⚡️ Headaches
💥 Back pain
🧠 Cognitive issues

These problems used to be more common in older adults, but today we’re seeing kids with postures that resemble our grandparents! 😟 This can affect their overall health and well-being if not corrected early.

So, how can we fix it?
✅ Be mindful of your posture: Try holding your phone at eye level.
✅ Take regular breaks from screens—stretch, stand up, and walk around.
✅ Strengthen your back and neck muscles through exercises like planks, chest openers, and yoga.
✅ Encourage outdoor, screen-free activities with your kids to reduce their screen time and improve posture. 🌳

Let’s make better posture a priority for ourselves and our families, and avoid the long-term consequences. Remember, healthy habits start with awareness and action!

09/26/2024

🏃‍♂️🚴‍♀️ What's the "Best" Cardio for YOU? 🚶‍♀️🚣‍♂️

The truth is... the best cardio is the one you'll actually do and enjoy! 😄 As a health coach, I always start by asking: What do YOU enjoy doing for cardio?

Sure, I could recommend a rowing machine—it's fantastic for cardiovascular fitness! But if you dread every second on that rower, it's not the right fit for YOU. I've seen so many people running with scowls on their faces 😬, and if you're not loving it, there's a better option out there for you!

The key is to find a form of exercise that brings you joy AND gets your heart pumping. Whether it's dancing 💃, hiking 🏞️, cycling 🚴, or playing sports ⚽, there’s something for everyone. The more you enjoy it, the more likely you’ll stick with it long-term, and that’s what matters most!

So, together with your coach (hey, that's me! 😉), let's find that perfect cardio routine that keeps you moving AND smiling!

Remember: Fitness should be fun! 🎉

09/25/2024

🌱 Do You Really Know What’s in Your Food? 🌱
Understanding food labels is crucial because many companies manipulate them to appear healthier than they are. Ever see "FAT FREE" in bright, bold letters? Seems great, right? But it’s often just a trick! That same food could be packed with high fructose corn syrup, additives, preservatives, and processed carbs. 🤔

🧐 When reading ingredient lists, know this: the first 3 ingredients are what make up most of that food. So, if a vegetable juice showcases spinach and carrots on the label, but they’re listed at the end of a 15-item list, you’re not getting the benefits of those veggies. 🍃🥕 Instead, you're mostly getting fillers and sugars.

The best advice? Stick to single-ingredient, whole foods—the kind that don’t even need a label. 🥩🥑🍳 Keep it simple, keep it real, and your body will thank you.

💪✨ Focus on real fuel, not processed tricks!

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🍎🥑🌿

09/24/2024

👨‍👩‍👧‍👦 Be the Role Model Your Kids Deserve 👨‍👩‍👧‍👦

You know they’re always watching, right? Whether it's picking up smoking or bad words (guilty on that one 😳), our kids are looking to us for guidance—even if they’re not directly asking for it.

Studies show that kids with overweight, sedentary parents are much more likely to follow the same path. This leads to alarming increases in childhood obesity, type 2 diabetes, and even fatty liver disease in children.

We, as parents, have a responsibility to be positive role models. Your "WHY" for getting your health in order is right in front of you—your children. Give them the chance at a healthier future by showing them what living a healthy, active life looks like.

Let’s break the cycle and set the example they deserve. 💪❤️

Kee-Bella Beauty Bar

10/30/2024

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