Fiit4Lyfe Virtual Fitness

01/22/2025

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10/14/2024

Meal Prep! 🥗 Who's prepped some healthy meals for the week already? If you haven't already, no shame! Neither have I.

Here are a few sustainable tips to help you build a strategy you can stick to!

Reduce Food Waste:

1. Plan your meals: Before you shop, create a meal plan for the week to avoid buying more than you need. Use up leftovers creatively in new dishes or freeze them for later.

2. Love your leftovers: Don't let those precious leftovers go to waste! Repurpose them into new meals (think stir-fries, soups, or frittatas).

3. Compost food scraps: Instead of throwing away food scraps, compost them to create nutrient-rich soil for your garden or donate them to a local composting program.

Sustainable Shopping & Storage:

1. Shop local and seasonal: Choose locally grown, seasonal produce to reduce transportation emissions and support local farmers.

2. Buy in bulk: Reduce packaging waste by buying ingredients like grains, nuts, and seeds in bulk. Bring your own reusable containers to avoid single-use plastics.

3. Choose reusable containers: Invest in durable, reusable containers for storing your prepped meals. Ditch single-use plastic wrap and bags in favor of reusable alternatives like beeswax wraps or silicone lids.

Reduce Energy Consumption:

1. Batch cook: Cook multiple meals at once to save energy and time. Utilize your oven or stovetop efficiently by cooking several dishes simultaneously.

2. Cook once, eat twice (or more!): Double your recipes and freeze half for a quick and easy meal later in the week.

Bonus Tip:

Grow your own: If you have the space, consider growing some of your own fruits, vegetables, or herbs. It's a great way to reduce your carbon footprint and enjoy fresh, homegrown ingredients.

Share your meal prep tips, recipes, and favorite containers.

Let's make healthy eating a breeze!

08/06/2024

9 Lessons from the World's Oldest People (Blue Zone Wisdom)

Why does the average American live 10-15 years less than citizens of other developed nations? Check out the 9 secrets of Blue Zones.

04/05/2024

Valter Longo grew up in Italy and has been studying longevity for 35 years. Here's what he says is the No. 1 contributing factor to a long life.

03/25/2024

Hold Up! ✋🛑 These Healthy Foods Can Spike Insulin⁉🧐

You might be surprised by some of these! While they're nutritious, certain healthy foods can cause blood sugar spikes.

Here's the lowdown on 10 sneaky culprits:

1. Oatmeal: Love it for breakfast? Go for steel-cut oats & add nuts or seeds to slow digestion.

2. Dried Fruit: Enjoy them in small portions with nuts for a balanced snack.

3. Fruit Juice: Skip it! Whole fruits are best for fiber & balanced sugar.

4. White Rice: Opt for brown rice, quinoa, or whole wheat for slower sugar release.

5. Potatoes: Roasted with skin is best. Mashed or skinless can spike sugar.

6. Sweet Corn: It's higher in sugar than other veggies. Choose asparagus or broccoli instead.

7. Avocado Toast: Love it? Use whole-grain or low-carb bread to minimize sugar spikes.

8. Soup: Avoid creamy soups, pasta, and added sugars. Choose broth-based soups with veggies and lean protein.

9. Non-Dairy Milk: Unsweetened is best! You can also make your own nut or seed milk.

10. Yogurt: Plain yogurt is your friend. For sweetness, you could add fruit or honey.

Remember that each individual responds uniquely to foods. These tips serve as a guide. Always consult your physician if you have concerns about your blood sugar levels.

Follow for more health tips!
Follow for more health tips!
Follow for more health tips!

02/17/2024

🌟 Hey there, Fiit Warriors! 🌟

Let me share a story that might fire up those neurons and ignite your motivation! I made a bold choice for Lent this week, replacing procrastination with determination. 🚀 And you know what? It is transforming my life!

Imagine turning a mere forty days into a springboard for lifelong habits. 🌱 A healthy mindset isn't a seasonal trend; it's a lifestyle switch that starts with a single step - the decision to begin.
Isn't it about time we take that leap ourselves?

Let's soldier through our workouts with intent, fuel our bodies with nourishment, and create space for mental clarity and gratitude. 💪

If you feel like you've been running on the treadmill of procrastination, remember this—every sprint starts with the decision to push the 'start' button. So why not now? Why not turn this moment into your starting line? 🏁

Don't wait for another New Year to roll out resolutions you might forget. You can start small today, be consistent, and watch as your efforts change into a transformation you can be proud of.

Your journey, experiences, and accomplishments blaze a trail for others. So, could you take my approach of giving up procrastination as an example and write your own?

Whether perfecting that plank, skipping that extra sugar, or simply choosing stairs over elevators—every choice feeds into a better you.

Remember, progress, not perfection, is the key. Be patient, persistent, and proud of every step you take towards a healthier you. 🙌

So let's lace up those sneakers, strut into our greatness, and remember: Every day is a chance to outdo ourselves in this community. 💖

To the future victories and shared successes,
Your Coach, -Juniata

P.S. Share your daily wins in the comments, and let's get inspired by each other's strides! 💬👇

11/29/2023

Make the Most of Your Holiday Leftovers

The holidays are a time for indulging in delicious food and spending time with loved ones. But what happens to all that leftover food? Instead of letting it go to waste, why not get creative and turn those leftovers into nutritious and delicious meals?

Here are some tips and ideas for using up your holiday leftovers:

Mashed potatoes: Mashed potatoes can be used to make shepherd's pie, pancakes, or even waffles. You can also add them to soups or stews.

Stuffing: Stuffing can be used to make frittatas, stuffing muffins, or even stuffing-stuffed peppers.

Turkey or ham: Leftover turkey or ham can be used to make sandwiches, salads, or even stir-fries. You can also use it to make a hearty soup.

Sweet potatoes: Sweet potatoes can be used to make pancakes, waffles, or even muffins. You can also add them to soups or stews.

Cranberry sauce: Cranberry sauce can be used to make oatmeal, smoothies, or even muffins.

Don't forget to get some exercise after eating all those delicious leftovers!

For more info visit: https://www.issaonline.com/blog/post/make-holiday-leftovers-nutritious-a-thanksgiving-guide

10/11/2023

Bodybuilders, take note! This article from the International Sports Sciences Association (ISSA) provides a comprehensive guide to crafting the perfect diet for female bodybuilders. Learn how to fuel your body for optimal performance and recovery and achieve your fitness goals faster.

Build a powerful base with a diet that supports your muscle-building goals. Get your bodybuilding diet essentials here!

07/30/2023

In times of rising food costs, it's important to avoid waste. However, not all expiration dates are created equal. While some foods are safe to consume past their "best by" date, others should be thrown out.

There's an informative article available that delves deeper into which foods can be safely consumed beyond their expiration dates, and which should be avoided.

Here are some key takeaways from the article:

- The article details 9 foods that can be safely eaten past their expiration date, such as canned goods, dry pasta, hot sauce, soy sauce, bread, cereal, vinegar, peanut butter, and white sugar.
- The article explains that certain expiration dates are more important than others. For instance, dairy products spoil more quickly and therefore their expiration dates are more crucial.
- The article concludes by encouraging readers to use their own judgment regarding expiration dates. If a food appears, smells, or tastes questionable, it's best to dispose of it.

Let me know your thoughts in the comments below!

With the cost of food skyrocketing, this isn't the time for throwing it away. These are the 10 foods with expiration dates you can ignore.

03/27/2023

It’s Spring salad season!
S/O 🗣️🗣️to Food Babe for sharing this delightful and simple recipe! 💜

This salad is soooo good! It is sweet and savory with flavors that POP.

I like to make this when I want a light lunch. Feel free to add seeds or chicken for additional protein. This salad is easy to pack for work and prep ahead of time. Simply store the dressing and prepped ingredients in your fridge, and then assemble it for lunch on busy days. Make sure you keep the dressing on the side until you’re ready to eat!

Get more healthy and delicious recipes like this when you subscribe: FoodBabe.com

Food Babe’s Strawberry Crunch Salad
(Makes 2 to 3 servings)

Ingredients:
2 cups mixed greens
2 cups baby spinach or arugula
1 cup sliced strawberries
1 avocado, peeled and diced
½ cucumber, thinly sliced
3 radishes, thinly sliced
¼ cup sliced almonds
¼ cup goat feta cheese

Vinaigrette:
¼ cup extra virgin olive oil
3 tablespoons apple cider vinegar
2 teaspoons raw honey
1 teaspoon dijon mustard
1 shallot, diced
Sea salt and ground black pepper

Directions:
1. Place all of the salad ingredients in a bowl and toss to combine.
2. To make the vinaigrette, whisk together ingredients. Pour over salad and serve.

03/26/2023

I couldn't stop laughing when I came across this video posted by . Reason being, now that I've reached age 48, I've experienced back pain a time or two! 😂

The way he gets up in this video is just how I've been when I let exercising and stretching fall from my routine 😩😫

Get moving y'all! Back pain is real! 😂😂

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