Fitness and Lifestyle Solutions

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Fitness and Lifestyle Solutions

Personal Training, Lifestyle/Nutrition Coaching and Group Fitness Classes

At Fitness and Lifestyle Solutions it is our goal to provide the tools and knowledge to live a healthy, nutritious and fit life. With a variety of programs to choose from there is a solution to help you reach your goals! We also offer online fitness challenges that provide support, motivation and accountability and FREE coaching.

10/07/2020

This time 2 years ago I was in a really dark place. ⠀
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I was having the worst neck pain in my life, debilitating migraines, pain and numbness radiating down my arms and I was losing the ability to do simple moves I usually could do easily.⠀
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The diagnois came back as severe spinal stenosis with an unstable spine. I was in denial. I rehabbed clients for years with this condition but I was half their age! All I kept thinking is how can this be, I'm too young?!?! I didn't tell anybody for awhile (except my husband of course.) ⠀
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I was having a hard time processing what the doctors were telling me, how this would impact my life and all the things that I love to do and that make me, ME. Facing the reality of not being able to do any of it again. ⠀
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My norm is being a happy bubbly person but during that time, a smile was hard to muster up and when I did it wasn't how I really felt inside. I cried a lot. There was a lot of uncertainty and deciding how to proceed and with my history of surgeries this was an extremely last option. ⠀
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The same week I got this diagnosis my mother-in-law passed away. My heart was breaking for my husband and family and everything around me felt dark, when the sun was shining I didn't feel it or see it. ⠀
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After 2 months of feeling sorry for myself and my situation. I woke up one morning and yelled at myself "WHAT ARE YOU DOING!? You are a fighter!" And from that morning on we came up with a plan. ⠀
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1.) Find a team of doctors that will "fight for me" not tell me to quit.⠀
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2.) Control the controllable⠀
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3.) Start rehabing my body and get my neck as stable as possible. ⠀
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4.) Fight for it and never give up trying! ⠀
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That plan has paid off!! This month I'm going to try something the doctors told me I'd never be able to do again!

07/10/2020

Breakfast recipe coming to you!⠀
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Brown Rice Farina with apples and walnuts.⠀
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This is a breakfast option in week 1 of my cleanse but this recipe is so good its a regular staple in our diet!⠀
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Have you heard of farina? It's usually made from wheat but this recipe is with the brown rice version. It's delicious and creamy, very similar to Cream of Wheat consistency but full of good-for-you nutrients.⠀
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Swipe for the recipe! 👉🏻 or click on the ribbon just above this text to save for later.⠀
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What is your favorite go-to breakfast food? @ Bow, New Hampshire

07/09/2020

"It's not easy being green" - Kermit the frog⠀
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Or is it???⠀
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Do you struggle getting enough greens into your diet?⠀
Do you hate veggies?⠀
It can be challenging to eat our veggies especially if you're not fond of them but the health benefits of eating our veggies are numerous and drinking greens can help!⠀
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The benefits of powdered greens:⠀
🥦 loaded with antioxidants and anti-inflammatory compounds⠀
🥦 helps boost your immune system ⠀
🥦 help reduce risk of chronic diseases by alkalining your body⠀
🥦 energy booster⠀
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Powdered greens don't replace your daily veggies because there isn't enough fiber in them. It's the fiber in veggies that helps you feel full and keep your p͎l͎u͎m͎i͎n͎' h͎u͎m͎i͎n͎' but drinking powderd greens is a great way to include ingredients like wheatgrass, chlorella & kelp into your diet (foods we don't typically eat on a regular basis).⠀
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Have you tried drinking your greens?⠀
@ Concord, New Hampshire

06/24/2020

June is strawberry season!! 🍓⠀
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These little red gems are packed with nutrients that:⠀
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🍓 protect your heart, ⠀
🍓 increase your HDL (good) cholesterol, ⠀
🍓 lower blood pressure⠀
🍓 help guard against cancer⠀
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Swipe 👉🏻 for a refreshingly easy and healthy for you no-bake cheesecake that you can whip up in less than 🖐🏻 minutes!!⠀
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I have been giving this recipe to my sweet-tooth and cheesecake loving clients for years!! 🍰 ⠀
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If you wish you could eat cheesecake daily then swap out that calorie-dense traditional cheesecake with this version!! I promise you will love it!! @ Concord, New Hampshire

06/09/2020

"Choose a job you love and you will never work a day in your life" - Confucius⠀
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The best reward of my job is helping someone get healthy because when that happens their dreams are endless.⠀
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This letter and gift came in the mail today and it just made my heart melt. Thank you for putting your trust in me to help you! I've loved to see your transformation inside and out! 💕 @ Concord, New Hampshire

06/01/2020

Monday is a great day to start! The 1st of June even better!!⠀
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What would you like to accomplish by the end of the month? ⠀
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Wait!!! Read that again and really ask yourself WHAT WOULD YOU LIKE TO ACCOMPLISH BY THE END OF JUNE? Where do you WANT to see yourself?⠀
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✔Do you want to be able to play with your kids with more energy?⠀
✔Do you want to feel better?⠀
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✔Do you want to sleep better?⠀
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✔Do you want to change your mood?⠀
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Let me help you to help yourself!⠀
Come join my June Summer Strong Squad Virtual Gym!⠀
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You will get to workout with a Personal Trainer everyday, you’ll get support & accountability, meal plans and all the tools for success!! ⠀
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You can get all this for as little as $12/month! Come give it a try!! All you have to lose is weight and feeling yucky but you will gain energy, positivity, health and so much more!!! ⠀
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Go to the link in my bio and click on June’s Summer Strong Squad and let the adventures begin!⠀
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04/04/2020

The world has changed in some really big and scary ways over the past few weeks and we are being encouraged to be socially distant…⠀
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To be honest, I think we need to change that to physically distant but 𝘦𝘮𝘰𝘵𝘪𝘰𝘯𝘢𝘭𝘭𝘺 𝘤𝘰𝘯𝘯𝘦𝘤𝘵𝘦𝘥!⠀
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Just because we can’t workout together in the same space or get together for a meal doesn’t mean we can’t support one another or be there for each other!⠀
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My team and I are inviting everyone to come join us for the whole month, in our April's Spring Revival Fit Club!! ⠀
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This just might be for you if:⠀
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❤️ You’re feeling isolated and craving connections⠀
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❤️ Your gym is closed and you want a way to stay healthy from home⠀
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❤️ You love trying new recipes + would love a weekly meal plan⠀
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❤️ You want to bring some fun back into your life!⠀
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You interested? Go to the link in my bio and click on April's Spring Revival Fit Club for details. There is no commitment just come and feel connected and get healthy. ⠀

03/16/2020

Things to do to boost your immune system:⠀
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1.) Get plenty of sleep ➡️ helps your body to heal ⠀
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2.) Drink plenty of water ➡️ flushes out toxins⠀
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3.) Exercise daily ➡️ boosts your immune system, relieves stress⠀
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4.) Stay away from the sugars ➡️ weakens the immune system⠀
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5.) Get some fresh air & a dose of vitamin D ➡️ Provides energy, boosts immune system and helps fight depression⠀
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6.) Eat your fruits & Veggies ➡️ Gives the body the nutrients it needs to be healthy⠀
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03/10/2020

Transformation isn’t just about losing weight!⠀
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It can be about so much more!⠀
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ɪᴛ ᴄᴀɴ ʙᴇ ᴀʙᴏᴜᴛ ɢᴀɪɴɪɴɢ:⠀
✔Confidence⠀
✔Strength⠀
✔Tenacity⠀
✔New habits⠀
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ɪᴛ ᴄᴀɴ ʙᴇ ᴀʙᴏᴜᴛ ʟᴇᴀʀɴɪɴɢ:⠀
✔How our body moves⠀
✔New ways to take care of ourselves⠀
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ɪᴛ ᴄᴀɴ ʙᴇ ᴀʙᴏᴜᴛ ғɪɴᴅɪɴɢ:⠀
✔Happiness⠀
✔Freedom⠀
✔Energy⠀
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ɪᴛ ᴄᴀɴ ʙᴇ ᴀʙᴏᴜᴛ ʟᴏsɪɴɢ:⠀
✔Negative self-talk⠀
✔Feelings of failure⠀
✔Lack of confidence⠀
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𝘐𝘵'𝘴 𝘵𝘩𝘦 𝘪𝘯𝘵𝘦𝘳𝘯𝘢𝘭 𝘵𝘳𝘢𝘯𝘴𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘵𝘩𝘢𝘵 𝘪𝘴 𝘵𝘩𝘦 𝘵𝘳𝘶𝘦𝘴𝘵 𝘳𝘦𝘸𝘢𝘳𝘥!⠀
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These before and after pics are from my recent at home Barre workout. ⠀
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Never had I ever thought that 2 pound weights could be so heavy and effective at creating burn, strong core muscles and sculpting my body but more drastically it pushed me way outside my comfort zone and transformed the inner me and all the things I listed above. That’s the real win!
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Its my hope that you choose to have this kind of transformation and not focus on the numbers on a scale because when we transform our inner self then everything else will too! ⠀
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Xo⠀
Coach, Rebekah @ Concord, New Hampshire

03/04/2020

𝒜 𝓅𝒾𝒸𝓉𝓊𝓇ℯ 𝒾𝓈 𝓌ℴ𝓇𝓉𝒽 𝒶 𝓉𝒽ℴ𝓊𝓈𝒶𝓃𝒹 𝓌ℴ𝓇𝒹𝓈⠀
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There is no magic pill.⚡⠀
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✔ These girls put in the effort.⠀
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✔ They made taking care of themselves a priority and habit.⠀
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✔ They ate nutritious foods (including fiber filled carbs) ⠀
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✔ They worked out from home⠀
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Every single one of them showed up in the virtual gym, trusted the process, followed their programs and the results speak! So inspired!⠀
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@ Concord, New Hampshire

02/26/2020

M̳O̳T̳I̳V̳A̳T̳I̳O̳N̳ is junk!⠀
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People say to me all the time "I wish I had your motivation" or "Its so hard to motivate myself." ⠀
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The thing is it is NOT motivation that gets me out of bed in the morning, or that gets me to put on my exercise clothes, nor is it motivation that gets me exercising!⠀
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So if its not motivation then what is it?!?⠀
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There are 2 things:⠀
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The first one is what I call my "why" or P̳U̳R̳P̳O̳S̳E̳. The reason behind a goal. For me its to move my body for the sake of my health.⠀
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The second thing is H̳A̳B̳I̳T̳. My exercise routine is just that its part of my morning routine. Its a habit I started and now its just part of how I start my day. Just like we shower, brush our teeth and eat everyday, these are daily habits.⠀
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Habits don't just form over night but when an 𝐚𝐜𝐭𝐢𝐨𝐧 𝐢𝐬 𝐫𝐞𝐩𝐞𝐚𝐭𝐞𝐝 𝐝𝐚𝐲 𝐚𝐟𝐭𝐞𝐫 𝐝𝐚𝐲 studies show that it can become a habit in 21 days.⠀
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So motivation won't get you 🆂🆃🅰🆁🆃🅴🅳 but a reason 𝐖𝐡𝐲 or 𝐏𝐮𝐫𝐩𝐨𝐬𝐞 will! ⠀
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🅐🅢🅚 yourself: Where do you want to be in a year? Healthier, happier, having more energy? Why???⠀
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I can't motivate you but I can give you the tools to start this awesome habit and all the support and encouragement along the way!⠀
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@ Windsor, Connecticut

Address

Bow, NH
03304

Website

http://FitnessLifestyleSolutions.com/

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