Active Nutrition with Coach Brenda Kiely

12/08/2025

Daily Habits!!!Let’s Go!!💪😅

Making Time for your health is a priority!!!
🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉

When you do this everything changes!!!

Make exercise a daily habit.🏃‍♀️🤽🏻‍♂️🧘‍♀️🏋️‍♀️🚴‍♀️🏊‍♀️🏄‍♂️🏌️‍♀️🤾⛹️‍♀️🚣‍♀️🧗💃🏻🕺

Our bodies are designed to move and we need to move to keep our bodies strong!!!

One way to keep our bones strong is to incorporate resistance training into your routine at least 3x week. You can use your own body weight, resistance bands, or dumbells( weights).💪🤗

Weight training burns fat, increases your metabolism, builds strength,and helps with weight loss!!!You burn calories up to 1 1/2 hours after you lift weights!!!😀

Let’s Go!!!!

If you need help with your weightloss journey and dont know where to start I am here for you!!!Just DM me and watch the transformation!!!💃🏻🎉

05/08/2025

Long weekend in Canada and even though I didn’t bring my Rucking Vest I walked everyday and made it my own adventure.🤗
I know what I need to feel good and I continue to get my walks in everyday even if it’s a mile or 2. 🎉👍🏻
Today I am back out there in my neighborhood and rucking away.
It felt good and glad to be back doing my hills and feeling good about my choices and what works for me.
Listen to your body and feel good!!!
Happy Tuesday Girls!!🥰💪👍🏻🏃‍♀️

29/07/2025

The Bertus Family Reunion 2025.
The Best Time Ever!!!🥰

29/07/2025

Finding Balance in Life is key and finding time with family is a priority for me.🥰🙏
This past weekend we had the
“Bertus Family Reunion” and it was so much fun!!!
Seeing and Spending time with my siblings,their families and all the cousins on my dad’s side of the family was the highlight of my weekend and of course cooking for everyone!!👩🏼‍🍳
I made Protein pasta salad and Zucchini Casserole from the zucchini’s from my garden.🤗
It was fresh,homemade and my mom’s recipe. 😋
It just doesn’t get any better than this and everyone enjoyed it!!!😀

We played games,won prizes and reminisced about the past reunions
We had family come from so many places and we still continue this tradition.
This was so important to our parents to keep this tradition going and we have continued it because family is everything. We keep coming back to our roots and the stories we could tell are pretty special!!
It was the best time!!!🥰

12/07/2025

Berry Happy!!!🫐🍓🍒

Went Berry Picking!!!Did I ever!!😂

What to do with all my Blackberries?
1) Freeze them for my shakes
2) Make Blackberry Puree
3) Blackberry Cobbler
4) Eat them as a delicious and sweet snack
5) Put them in your Greek yogurt for snack or breakfast
So many possibilities!!!🫐🤗👍🏻

Love My Blackberries!!!🥰
Reminds me of my childhood and going berry picking with my mom.
We were always finding new ways to use our blackberries!!
My favorite way to eat them is with milk and a little sugar!!!Yum!!😋

08/07/2025

Hiking the PA Grand Canyon with the hubby. Great day for a long hike and yes we made it to the top.😅

So worth the climb as the views were just breathtaking.Wow!!!😃

We enjoy finding new places to hike and this was a good one!!!👍🏻🥾🌳

Find joy in movement!!!❤️

Find your way to move!!!🤗

01/07/2025

New month!!!New You!!!New Start!!🤗🎉👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻

Let’s Go!!!Find time to move.

Some Suggestions:

Go on a hike,explore a new park, try a new class like Zumba,HIIT Class, Body Pump, Yoga.Sign up for water sports or a dance class.So many possibilities!!!
🧘‍♀️🏄‍♀️🏊‍♀️🤽🏻‍♂️🚣🚴‍♀️🧗‍♀️🏌️‍♀️⛹🏼‍♂️🤸‍♀️🏋️‍♀️🪂⛳️⚾️🥎

The Key to moving and having success is finding new ways to move and finding something you like to do.👍🏻
When you enjoy it you will spend more time moving and when that happens you will feel so good!!!🤗

Try it and Challenge yourself this month to explore new ways to move!!!

You Got This!!!! 🎉🎉🎉

30/06/2025

Finding time for me,
my health and my emotional well being by getting outside, getting my Vitamin D and getting my movement in to start the day.

Let’s keep moving and feeling good.
🏃‍♀️👍🏻🤗

23/06/2025

Showing up on a Monday Morning!!
Pushing myself and getting it done.
Change your mindset and just do it.
Did I take breaks?Yes
Did I modify? Yes

Did I push myself? Yes
Did I finish ?Yes
Did I show up? You bet I did.
Did it for me and my health!!
🏃‍♀️💪👍🏻🥰
Your Health is everything!!!
What are you waiting for?
Let’s Go!!!🎉

Keep moving!!!🤗⛹🏼‍♂️🏌️‍♀️🏄‍♂️🏊‍♀️🚴‍♀️🤽🏻‍♂️🏄‍♀️🤾‍♂️

19/06/2025

Love this program for stretching and core workouts and so much more.Check out the link below and get started.Thank you Lindywell with Robin Long🤗👍🏻

Transform your body in just 10 minutes a day!

19/06/2025

Early morning workouts!!!💪
Today was a Kettle Bell Challenge!!!
Fun and Got it done!!🤗

Change it up and find your way to move and get it done.🎉

Let’s Go!!!👍🏻🏃‍♀️

Also I made a postworkout shake with 30grams of Protein plus creatine!!!😋

Fuel your body and give it the nutrients it needs especially after a tough workout.🍌🥤💪
Show up for you and your health!!!🥰

If you need a plan or guidance please reach out and DM me!!!

What are you waiting for?🤷‍♀️

16/06/2025

Rucking in the Rain!!!Refreshing!!!🏃‍♀️💪☔️
Lifestyle habits!!!
Love my walks everyday!!!🥰
It’s a big part of my well being and keeping me focused and feeling good!!👍🏻
Today I challenged myself to make it fun and put my 12 lb vest on and tackled the hills. No race. Slow and steady. It felt so good!!!
The key is to move and do something you enjoy!!!
Find your way to move and have fun with it.
Call a friend or join a walking club.
You got this!!!

PS. Happy Father’s Day to all the dads out there.Enjoy your day!!!🤗