Sharifa Knowles Wellness

20/11/2024

Check out my Clean Beauty/Wellness Gift Guide!

This 2024 Clean Beauty Gift Guide includes high performing skincare, beautiful clean makeup, my favorite red light therapy device, & more! Enjoy browsing!

19/08/2024

As someone who battled chronic migraines for over a decade, I am constantly on the search of way to reduce inflammation in my body. Inflammation Causes Among the things that can cause chronic inflammation are:  Lack of exercise Chronic stress Obesity Too many unhealthy micro

24/12/2023

Feeling spicy today. ‘Tis the season for diet culture to rear its ugly head. Let’s call it out…

Diet culture perpetuates harmful practices that prioritize weight loss over overall health and well-being. Don’t be that person. 😉

1. Promoting restrictive eating is lame. Diets that promote extreme calorie restriction lead to nutritional deficiencies and an unhealthy relationship with food.

2. Labeling foods as ‘good’ or ‘bad’ creates guilt and shame. Please don’t announce that you are being good and skipping the pie. Nobody cares. 🤷🏽‍♀️

3. Body shaming. Let’s not do this. Mind your own body…

4. Plate judging. Hey! Mind your business. If you are doing keto and skipping the cheddar biscuits, that’s your business. Don’t come for cousin Jack if he’s doubling down on the Mac and cheese.

It's important to challenge these practices and embrace a more inclusive and compassionate approach to health and well-being that respects all body types and promotes overall wellness.

22/11/2023

A reminder to be kind to yourself and let go of any guilt or judgement around food choices. Remember that a meal or day of indulgence does not define your overall health. Give yourself permission to just be in the moment.

19/11/2023

20/10/2023

Did you know that walking everyday can have incredible benefits for your overall health and well-being? Swipe ➡️ to read some research-based reasons to lace up your sneakers and take a stroll today!

Walking boasts a host of benefits:

👣 Boosts Mood and Reduces Stress: Walking releases endorphins, those feel-good hormones that help reduce stress, anxiety, and improve your mood.

👣 Supports Weight Loss and Maintains Healthy Weight: Walking regularly can help burn calories, increase metabolism, and contribute to weight loss.

👣 Strengthens Bones and Muscles: Walking helps improve bone density and strength. It also engages various muscles, including your legs, core, and glutes, helping to tone and strengthen them.

👣 Reduces the Risk of Chronic Diseases: Research shows that walking can help lower the risk of chronic diseases, such as heart disease, type 2 diabetes, and certain types of cancer. It also improves cardiovascular health and regulates blood pressure.

👣 Increases Longevity: Walking has been associated with a longer lifespan. Regular walking, even at a moderate pace, can contribute to a healthier and longer life.

Even a short walk can make a big difference! Start with small steps and gradually increase your duration and intensity. Enjoy the fresh air, soak up some vitamin D, and reap the numerous benefits that walking brings!

15/10/2023

New blog post up!

How Much Time Should I Spend Dieting? Oct 15 Written By Sharifa Knowles This is a question I am asked very frequently. This question tends to come from people who have been dieting over several years. The short answer is, it depends. It depends on your goals, your diet history, activity level, etc.....

20/09/2023

Think about how active you were at 21 and how active you are now. 🤔 Generally, it's not so much that your metabolism "slows down" as you age, but rather you may become less active and lose muscle mass, which can affect the rate at which you burn calories.

However, lifestyle choices, diet, and exercise can also play a significant role in metabolic rate.

Research shows that being less active and losing muscle has the greatest negative effect on your metabolism. Not so much your age.

Things like incorporating more movement, focusing on protein, and incorporating as strength training will increase your metabolic rate.

09/09/2023

One of the most common conversations I have with people are maintaining weight loss and staying in a diet cycle over and over again. Swipe for some tips to maintain your progress.

The biggest takeaway is striving for weight loss may be the thing that is getting in your way. Thinking long-term for metabolic health will allow you to maintain your results for years to come.

04/09/2023

New blog post up!

A close look into how alcohol impacts your metabolism This is a conversation that I have with my clients quite often. Sometimes they don’t necessarily like the answer, but I’m always going to give it to you straight. The answer to the question is YES . The impact varies on the individual, but it...

28/08/2023

A good question to ponder would be,
Are the things that I am doing sustainable for the next 10 years?

Instead of spending precious time in restriction to achieve a specific body composition goal, think about habits you can change over time that are sustainable.

There is nothing wrong with having body composition goals.

However, if you are spending all your time and energy dieting, are you really living?

17/08/2023

From a nutrition science perspective, the “calories in versus calories out” model matters for weight loss.

You will only lose weight if you consume fewer calories than you burn, regardless of the types of food you eat.

On the other hand, this model fails to take nutrient density into account, which is highly relevant to your health. Moreover, different foods can impact your hormones, metabolism, hunger, and feelings of fullness differently, in turn influencing your calorie intake.

Additionally, some foods can make it easier for you to remain at a healthy weight, while optimizing your overall health. Focusing solely on calories may cause you to miss the big picture. This is why I teach using a flexible diet method using macros. You can hit your goals and focus on nourishing and thriving in your body.