Balanced Fitness & Nutrition

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Balanced Fitness & Nutrition

Helping individuals find balance within their fitness and nutrition journey.

27/12/2023

The time has come to start refocusing on how 2024 will look for you.

Weight loss and fitness is a passion of mine for many reasons but personally, I have experienced how difficult changing your life can really be.
Being obese is something I struggled with for a long time and I knew I was the only person who could change myself for the better.
I will be with you every step of the way and would love to be the reason that you take control of your health.

Time is going to pass regardless... Make your health a priority!

Sign up TODAY & choose to make 2024 different.
Message me with any questions you may have.

*Serious inquiries only
*These are my own results over almost a 5 year time period!

06/03/2023

Client spotlight!!!
We have been doing online coaching for almost 4 weeks and she’s already down 5.5lbs! Not to mention she is preparing to go on vacation and is not going to allow it to ruin her progress. Seriously a proud coach!

This just shows that if you put your head down, stick to the plan, and don’t allow life to get in the way you will have success.

Keep crushing it girlfriend! 💪🏼💜

24/02/2023

In 2 weeks I will be hosting a online Nutrition class where you will learn the basics of nutrition and how to make long term changes. The presentation will be over the importance of a balanced diet of ALL foods. There will be recipes, time for questions, and all who join will receive the presentation after via email.

This class will take place via Zoom.
Link will be sent to everyone Friday 3/10/23.
Cost: $20
Payment can be made via Venmo: BalancedFN25
Length: 60 minutes.
If you have any questions just send me a message.

06/01/2023

Need a way to plan your meals out easier from week to week… here is the perfect template to help.

When meal planning, the easiest way to stay on track is to not over complicate it, and have the same meal for a few days.
Each week choose 2 different breakfast/lunch/dinners and alternate them for the week.
You’ll have different options from day to day and won’t have to spend every night cooking.

When it comes to picking your meals still pick your family’s favorites but choose healthier ingredients.

Let’s use spaghetti as an example.
Most people use 80/20 beef, regular pasta, and a spaghetti sauce loaded with sugar and sodium.
Here’s how we can make it healthier…
• Use 90/10, 93/7, or 96/4 ground beef. You can also use 93/7 ground Turkey or ground chicken.
• Use whole wheat pasta noodles or chickpea pasta.
• Finally Make your own sauce! Here is my recipe:

Sauté your onions til translucent and then add your garlic til fragrant. Add everything else and simmer.
1 sweet onion finely diced
4 cloves garlic minced or pressed
½ teaspoon salt
1 can (15 oz) crushed tomatoes
1 can (8 oz) tomato sauce
1 can (14.5 oz) diced tomatoes
1 tablespoon granulated sugar
2 teaspoons dried basil
½ teaspoon dried oregano
½ teaspoon salt
¼ teaspoon pepper

Let simmer for 20-30mins and it will be perfect!

Also remember you plate should look like the one below!! Eat your veggies!

02/01/2023

First Monday of the year and I hope you all have made goals for 2023.

The best way I have found to stay accountable is to have a visual aid. So with that I have created a monthly accountability calendar. All you have to do is select the emojis you want to represent each item on the key.
Every month I will post a new one!

Who’s ready to crush 2023?

30/12/2022

Let’s face it, all women want a nice b***y.
The issue is most women only target certain areas of their glutes or they don’t know which exercises to include for a well round workout.
Here is what to include and why…

These exercises target the WHOLE glute muscle.
• Glute Bridges
• Hip Thrusts
• Donkey / Machine Kickback
• Hyperextensions (glute focus - spinal flexion)

To hit the lower glute area you typically want a vertical hip extension movements.
• Squats (a stong favorite)
• Deadlifts
• Lunges
• Step Ups
• Bulgarian Split Squats

Finally to target the upper glute & lateral region area you need movements that involve hip abduction.
* Standing Cable abductions
* Side Lying Hip Extension
* Banded Donkey Kicks
* Banded Lateral Walks

Adding some of these along with bigger compound movements under heavier loads, such as squats, deadlifts and hip thrusts will ensure you are targeting every muscle within your glutes.

29/12/2022

With the new year approaching what are some of your goals you have for 2023?

27/12/2022

Did you know your skin is the largest organ your body has?

Your skin helps protect the body against damage by being a protective barrier.

Vitamin E is a fat soluble vitamin which you can consume from plant and animal foods. This means they are absorbed with fats in your diet. This acts as a antioxidant which helps prevent cellular damage.

Antioxidants are found in many different forms like Vitamin C, Vitamin E, and beta-carotene. Antioxidants help prevent oxidation in the body and help in preventing disease like cancer.

Oxidative damage is caused largely by stress. This can come in all different forms like obesity, diets high in saturated fats, sugar and processed foods. This can all lead to inflammation within the body and cause poor skin health.

So don’t forget to eat foods that are high in Vitamin E, antioxidants, and are anti-inflammatory to help you look younger and feel it to.

27/12/2022

Sometimes change is needed in order to grow.
I wanted a business name that advocates my beliefs in health. That empowers my clients and future clients.

Welcome to my page where you will be able to learn about fitness and nutrition with scientific backing.

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76028

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Monday	09:00 - 20:00
Tuesday	09:00 - 20:00
Wednesday	09:00 - 20:00
Thursday	09:00 - 20:00
Friday	09:00 - 20:00
Saturday	09:00 - 12:00

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