Boldmove Solutions

09/08/2021

GREAT NEWS 🗞 COCONUT 🥥 LOVERS!

Coconut oil contains a rare group of plant compounds (MCFAs) that stimulate liver cells to burn fatty acid for energy ⚡️ No wonder why Columbia University scientists say you could lose more belly chub just by substituting 2tbsp of coconut oil for the less health fats in your daily diet!

05/08/2021

Avocado/cucumber/tomato salad
Ingredients
2 avocados
2 small cucumbers or ½ large; low-seed/seedless varieties work best
3-4 medium-sized tomatoes vine-ripened, roma, heirloom, cherry, or grape tomatoes; or 1 large beefsteak tomato
1 red onion or shallot
1 lemon or lime; 3 Tbsp
1 Tbsp olive oil extra virgin
1 oz cilantro or parsley or dill; about a handful
1/2 tsp salt
1/4 tsp pepper

Instructions
Step 1: Dice the tomatoes, cucumber, avocado, and onion. I cut the cucumber in half lengthwise, sliced it into ½ inch moon pieces, finely sliced the red onion, and roughly diced the tomato
Step 2: Prepare the dressing
In a small bowl, combine the lemon juice, olive oil, salt, and pepper. Mix well to combine.
Step 3: Assemble the avocado salad
Pour the dressing over the avocado cucumber tomato salad mixture and toss gently to combine, then serve immediately or leave to ‘marinate’ for 10 minutes first.
The longer the salad sits, the more the flavors will develop.

04/08/2021

GREAT NEWS 🗞 TO SLASH THE RISK OF DIABETES

Even minimal weight loss slashes diabetes risk in half!
British researchers, who report that even losing just 5lbs 🖐 lower the risk of diabetes 47%. The scientists followed 1,000 subjects with blood sugar levels on the verge of type 2 diabetes as they made the most modest and sustainable lifestyle changes like gradually adding physical activity. Prior research has shown that weight loss improves the body’s response to insulin, which removes excess sugar from blood.

04/08/2021

My fav summer time snacks

1. Coconut yogurt
🍌 Banana
🥜 Peanut butter
🍓 Strawberries
🥝 Kiwi
🫐 Blueberries
Pomegranate seeds
🥭 Mango
Raspberries
Cacao nibs

2. Plains Greek yogurt
Chocolate mouse
🍓Strawberries
🫐Blueberries
Almonds
🥜 Peanut butter chocolate chip fudge
Cacao nibs

3. Cinnamon coffee yogurt
❤️Strawberries
🍑 Nectarines
🫐Blueberries
Cacao nibs
🥜Crunchy peanut butter
To make yogurt mix 1 tsp of instant coffee (I use hazelnut) 1 tsp of cinnamon and sweetener to taste

4. Protein salted caramel bowl
Plains Greek yogurt mixed with 2 tbsp of salted diesel salted caramel protein powder
🍓Strawberries
🫐Blueberries
raspberries
🍌Bananas
🍫 Spicy strawberry dark chocolate
🥜Big drizzle of creamy peanut butter

5. Same salted caramel yogurt as above
🍓Strawberries
🍌Bananas
🍑Peaches
🍒Cherries
🍫Dark chocolate

03/08/2021

GREAT NEWS 🗞 FRIED FOOD 🍟 LOVERS

Client question time. Ask Washer!

Hey Washer, my friend says that since switching to an air fryer 6 months ago she lost 12lbs. Could this work for me?

It’s worth a try! Air fry foods are unquestionably healthier than deep fried. Research does show that your favourite deep fried comfort foods have 80% fewer calories when cooked in the air fryer.
Air fryers have become pretty trendy thanks to their ability to cook by circulating air around food rather than dunking them in oil. The payoff: comfort food like fried chicken wings & fries are perfectly browned and crispy without all the calorie laden oils. Also food cooked in the air fryer contain 90% less of that toxic compound acrylamide ~ a known cancer causing carcinogen.
You can usually pick up an air fryer for under $100 at Walmart/Canadian Tire or even try marketplace.

01/08/2021

Eggs 🍳 halt the HANGRY
If irresistible munchies have been sabotaging your healthy eating ~ serving up 2 eggs daily could banish 🛑 cravings! Research suggests the big thanks goes to egg nutrients vitamin B12 and choline that shuts down the stomachs production of ghrelin- that hunger promoting bitch of a hormone.

29/07/2021

GREAT NEWS 🗞. CHERRY LOVERS!
These sweet gems overflow with pigments (anthocyanins) that calm the s**t out of your adrenal glands, slashing the production of fat storing stress hormone cortisol by a whopping 33%. Canadian 🇨🇦 researchers say you can double your belly fat loss this summer buy eating 25 cherries daily.
Tip: choose ripe cherries with the richest darkest colour; it’s those babies that contain 4 x the anthocyanins to offer the speediest calming/slimming effects.

28/07/2021

GOOD NEWS 🗞 JAVA LOVERS: Your daily dose of joe can help keep you slim and slender ~ according to British researchers reporting in The Journal of Nutrition
As they investigated 🧐 they found badass women ages 45 a 69 who drank 4+ cups of the liquid energy, had a notably lower % of body fat then sissy’s who drank less, although they were noticeably vibrating. Apparently coffee has the bioactive compounds that can speed up metabolism to help burn calories more efficiently. So who wants to have a coffee date soon?

31/05/2021

How Peanut Butter Revitalizes!
🥜 Increases cellular fuel
Sipping peanut butter rich smoothies can help replenish the body’s stores of CoQ10 - a coenzyme that helps the body covert food into fuel that cells need to function optimally. That’s especially key for woman over 40 since the body’s ability to produce its own CoQ10 declines with age.

🥜 Curbs hunger pangs
The protein in peanut butter is broken down into two amino acids that can dampen hunger and carbohydrates cravings or up to 3 hours straight. Researchers at Harvard University found that increasing stores of amino acids can reduce snacking by 81 % and cut overall calorie intake by 16%

🥜 Improves mood
A spoonful of peanut butter can help you feel calm and carefree within 15 minutes, reports scientists at Stanford University. The reason: PB’s magnesium & potassium work together to activate the prefrontal cortex - the region of the brain that regulates emotions.

19/03/2020

Maca, a lifesaver for woman over 40!

💢Eases hormonal stress

Women’s estrogen levels rise and fall rapidly between the ages of 35 and 50, which can trigger mood swings,weight gain and night sweats. Maca root works as an adaptogen to help the body regulate the output of hormones like estrogen, curbing fluctuations. The pay off - in one study, a woman given maca root saw an 84% reduction in menopause symptoms.

💢Speeds Metabolism

This Peruvian superfood contains 2 amino acids (leucine and glutamine) thatprompt muscle cells to use energy more efficiently. In fact, a study published in Tge American a Journal of Clinical Nutrition found that increasing intake of these amino acids can significantly boost fat burn and increase calorie expenditure by 25% for 5.5 hours.

💢Clears away brain fog

Maca root’s rich stores of polyphenols stimulate activity in the hypothalamus, the area of the brain that governs mood and attention. The result: an increase in mental energy and an improvement in focus in as little as three minutes

19/03/2020

A little at home workout

Complete 4 rounds of each
40 seconds on 20 seconds off and 1 min rest after 4 rounds then switch exercises
High knees
Mt climbers
Push ups
Squats
Plank shoulder touches
Lateral hops (think skiing)
Lunges
Russian twists (abs)
Inch worm
1 leg bridge

18/03/2020

I know for myself a time of stressful uncertainty and I either want to shop or eat or eat while I shop...

We are all doing the beat we can right now under these new circumstances. And if you want to dive head first into a bowl of raw cookie 🍪 dough I understand ZERO judgment here. Some times you just want to say f**k it.

However... at the end of the day I know you want to stay healthy and have a little control
over something!

So be aware over how you are feeling, and the food choices you are making.
Get into the habit of asking yourself questions
Am I really hungry right now?
What are you craving?
How hungry are you?
Do you really want to eat that?

Really, just be conscious of what you are eating and how much you are eating. Practicing mindfulness in all areas of life may be a great idea right now!

17/03/2020

Irish Blessing About Good Luck
“May you always have work for your hands to do.
May your pockets hold always a coin or two.
May the sun shine bright on your windowpane.
May the rainbow be certain to follow each rain.
May the hand of a friend always be near you.
And may God fill your heart with gladness to cheer you.”

Happy St. Paddy’s Day from us to you!

17/03/2020

What’s your favourite at home exercises?
Drop them below
⬇️⬇️⬇️⬇️

16/03/2020

Everyone can fall of the wagon!
I have done it more times than I’d like to admit.
But I’m learning that this is ok. I’m human AF and s**ts going to happen.
What’s not ok is letting 1 bad meal or 1 bad day turn into a bad week!
Being consistent is what is going to give you your results. So think of the results you want and act accordingly, and remember 1 “bad choice” doesn’t ruin your progress. Always get back on track the next meal or the next day. Keep moving forward!

16/03/2020

Welcome to a community Fitness, Nutrition, Mindset, and Accountably!
Boldmove Solutions is so excited to build a community where we can post workouts, recipes,advice, challenges to keep us on track and healthy!

17/07/2019