Toria B. Health and Fitness

Toria B. Health and Fitness NASM-CPT, B.S. in Nutrition and Health, B.S. in Dietetics, over 10 years of experience!

Set realistic goals, remain consistent, and the results will come!
04/25/2025

Set realistic goals, remain consistent, and the results will come!

Here are my results from March 24–March 28!I went through a phase where my metabolism was in overdrive, leading to a 5-p...
04/02/2025

Here are my results from March 24–March 28!

I went through a phase where my metabolism was in overdrive, leading to a 5-pound weight loss—including muscle. But since my goal is to gain muscle, not lose it, this wasn’t ideal. When I regained the weight, I also gained some extra fat in my abdominal area. Instead of stressing, I saw it as an opportunity to prove that what I teach works—and I got to work.

Here’s what I did:

✅ 30 minutes of cardio daily (walking, rower, stairmaster, elliptical).
✅ Hit my daily protein goal.
✅ Focused on body composition and avoided excessive cardio (too much can burn muscle).
✅ Maintained a slight calorie deficit to shed fat.
✅ Drank at least 1500 ml of water daily (not stressing over a full gallon—food contains water too!).
✅ Limited saturated fat intake.
✅ Minimized added sugars.
✅ Strength and resistance training at least 3 days a week.
✅ Prioritized 7–9 hours of sleep per night.
✅ Chose whole grains whenever possible.
✅ Ate 3–5 servings of fruits and vegetables daily.

The results speak for themselves—body fat decreased, and muscle mass increased!

Reasons you should “Eat your colors”: 1. The variety of colors means the fruit or vegetable contains different phytochem...
07/25/2024

Reasons you should “Eat your colors”:

1. The variety of colors means the fruit or vegetable contains different phytochemicals (compounds in plants that may benefit human health).

2. When you incorporate all colors, it can ensure adequate fiber intake.

3. Helps to lower the risk of T2DM and heart disease.

📍Tip of the day!How often do you grab the largest plate and fill it to capacity with food? Try getting a smaller plate. ...
07/12/2024

📍Tip of the day!

How often do you grab the largest plate and fill it to capacity with food? Try getting a smaller plate.

It is all about portion control.

A little goes a long way 💪
07/09/2024

A little goes a long way 💪

30 minutes of moderate physical activity ✅✅Did you know engaging in 30 minutes of physical activity at least 5 days per ...
07/07/2024

30 minutes of moderate physical activity ✅✅

Did you know engaging in 30 minutes of physical activity at least 5 days per week can increase your mood? Just imagine if you did more.

07/06/2024

“I need to lose 30 pounds!”

This statement alone can make you feel overwhelmed.

Try this instead:

“I need to lose 1 pound.”

That seems more attainable, right? Now all you have to do is continue to build on it.

How she started, how she ended with me, and how it’s going on her own. She is continuing to implement what we worked on ...
07/05/2024

How she started, how she ended with me, and how it’s going on her own.

She is continuing to implement what we worked on together:

📍Even if you can’t make it to the gym, workout at home, or stay active throughout the day.

📍 Food is meant to be enjoyed, but just be mindful of what and how much you’re consuming.

📍You don’t have to “diet” or constantly deprive yourself to lose weight or maintain a healthy weight.

📍 Don’t focus so much on the scale, but pay attention to how your clothes fit and how you feel about the progress you know you’ve made. (For individuals not under the care of healthcare professionals)

📍 Listen to your body- it will tell you when you’re hungry and when you’re full.

Do you warmup or stretch/foam roll before engaging in exercise?Reasons why it’s important: ✅It increases blood flow and ...
06/24/2024

Do you warmup or stretch/foam roll before engaging in exercise?

Reasons why it’s important:

✅It increases blood flow and oxygen to the muscles which minimizes the risk for muscle tears and strains. Warming up prepares the body for stretching.

✅Our muscles become short and tightened, so stretching them regularly will increase flexibility and range of motion.

How to warm and stretch (foam roll):

Warm-up for 5-10 minutes with aerobic activity of choice: elliptical, rower, bicycle, fast-past walk, slow jog, etc. (This is not the time to overdo it, but do just enough to prepare your body for the work ahead.)

Stretch any muscles that are tight and that you will be using. If you feel a tender spot, hold that area for some seconds and then release.

Why label reading is important: Just because it sounds good, it may not be good for you. This is the nutrition informati...
06/24/2024

Why label reading is important:

Just because it sounds good, it may not be good for you. This is the nutrition information for a smoothie I used to consume regularly. Note the added sugar and fat content.

The calorie information has to be on the menu, but take some time to look up your favorite dish, smoothie, or meal on the establishment’s website to get a full breakdown.

Remember, it’s all about healthier shifts.

Making your own smoothie is really this simple. *Use frozen fruit if you want a thicker consistency *If using ice, use l...
06/03/2024

Making your own smoothie is really this simple.

*Use frozen fruit if you want a thicker consistency

*If using ice, use less liquid.

Yogurt and fruit parfait 😋 Ingredients:3/4 cup Greek yogurt (separated for layers)1/3 cup granola Fresh strawberries and...
06/02/2024

Yogurt and fruit parfait 😋

Ingredients:
3/4 cup Greek yogurt (separated for layers)
1/3 cup granola
Fresh strawberries and blueberries

Nutrition facts:
10g fat
-1 g saturated
-4 g polyunsaturated
-5 g monounsaturated

20 G protein
No added sugar

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Ocala, FL

Opening Hours

Monday 9am - 4:30pm
Tuesday 9am - 4:30pm
Wednesday 9am - 4:30pm
Thursday 9am - 4:30pm
Friday 9am - 4:30pm

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