It’s important to do the small things right...
. Something I enjoy doing during my training sessions is to incorporate a progressive increase in load as I work through the workout. . Starting with low impact cardio-warmup (10 min on the stationary bicycle) then moving to more dynamic moves incorporating body weight (squats, calf raises and alternating lunges). . When starting to add weight in, its always a good rule of thumb to only increase the load based on what you can control with good form. . Time under tension and taking the muscle through a full contraction are very beneficial for lean muscle gains (strength and size), so don’t short-change your results with half-effort reps. . If you’re unable to perform the exercise through the full range of motion, or find that you’re dropping or swinging the weight on the eccentric phase (with gravity portion of the exercise, aka returning to the starting position) it is a good time to evaluate making a change. . Readjust, drop weight if necessary (don’t let ego take over here friends), but do them right. . Quality repetitions matter, not just for better results, but injury prevention too! . . . . ♦️♦️♦️♦️♦️♦️♦️♦️♦️♦️♦️♦️♦️♦️♦️♦️♦️♦️♦️♦️♦️ #legdayworkout #offbalance #qualityoverquantity #snapnation #wonderfullyfitmom
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The losses we face will show us who we are meant to be...
. When I decided to change jobs from aircraft maintenance to the cardiopulmonary field, I was on a mission to help in any way possible. . Losing my dad a few years before left a constant nagging desire to give back, to empower people to get healthier so they could live to the fullest. . As a respiratory therapist, I spent a lot of time talking to patients during treatments. . I heard so many stories, connected with them, and often heard statements like, “I could have taken better care of myself....” that always broke my heart, and I felt helpless to do much in those moments but listen. . I felt some satisfaction as an RT, but through that experience recognized I wanted to PREVENT, not treat. . That is why I’m here, how I can serve and honor my fathers memory by giving of myself to help others get their lives back, and why I will always push beyond what I think is possible to serve those who need it most. . Remember that the path to fulfilling your calling is never linear. . Some may paint it to be a smooth ride, but in reality the road is riddled with failures, heartbreak and missteps. . Everything you go through is meant to serve you for a higher purpose, never forget that. . . . . ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ #whywednesday #missinghim #diabetesawareness #prevention #lifelessons #neversettle #wonderfullyfit Are you getting the most from your diet?
. We so often focus on macro (big) nutrients, which are important, but having quality micro (small) nutrients are what help the body function better behind the scenes. . For a long time I would take Womens One a Day compressed tablets, thinking it was enough to support my bones and cells. . In reality, due to fillers and the hard packed nature of the pills, my body couldn’t properly break them down, and most of the nutrients contained would be passed without being absorbed. . Literally flushing money down the toilet 🚽 . That’s why it’s so important to really know what you’re taking, and what will actually be made available to your cells through proper digestion and absorption. . My every day essentials for a strong foundation include MicroFactor, which contains a complete spectrum of micronutrients that my body can actually use. . The multivitamin, probiotic, fruit + veggie, EFAs, CoQ-10 and antioxidants are contained in vegan capsules and softgels that are easily broken down so the nutrients can be absorbed into my system and put to use! . That translates to better cell function, reduced inflammation, healthier cholesterol levels which help me run more efficiently, which means better recovery and fat burning capacity on a day to day basis. . This one packet makes a difference in my health I can FEEL, because it actually delivers on the nutrient needs many other brands claim but fail to truly achieve. . Are you getting the most from your multivitamin? . If you have questions about what to look for in your micronutrient supplements, I’m happy to answer any questions you have! And if you’d like to take a closer look at what I take, there’s a link for free shipping in my bio! . PS. Many vitamins and minerals are fat soluble which means they need fat to unlock the cell wall in order to be absorbed! So if you’re taking your vitamins without food, change that starting now! Have a wonderful Saturday loves! . . . . 🔎🔎🔎🔎🔎🔎🔎🔎🔎🔎🔎🔎🔎🔎🔎🔎🔎🔎 #micronutrients #foundations #MicroFactor #healthychoicesmatter #wonderfullyfit And just like that, the 2018 Fall Sprint is over!
. There have been many lessons in the last couple of months, and it has been a blessing seeing my team improve and grow along the way. . Personally, my biggest transformations were from a mental and emotional standpoint. . The most impactful takeaways have helped me grow in such a big way, overcoming things I’ve battled with for years... . •The scale isn’t the sole indicator of your success...don’t let the numbers staring back at you leave you feeling defeated. . •You don’t have to fake it til you make it...it’s okay to take a moment to express your feelings and struggles, there’s more support around you than you think. . At the conclusion of the 8 weeks, I dropped 1 lb and 7 inches...I feel stronger physically, but mentally and spiritually lifted in so many ways. . I can’t wait to see what the new year has in store for me and the Phamily, I’m so grateful for you all! . If you’re on the fence about making a change in the New Year, I encourage you to start now! Join my team, it would be an honor to help you! . . . . 🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉 #fatlossjourney #iam1stphorm #mytransphormationstartstoday #teampaulamtst #teamwonderfullyfit Mint Cookie Power Bites
Winter weather has me craving all things minty, so I decided to take a spin on my favorite chocolate chip cookie dough bites by using Andes baking chips instead of regular minis. A simple swap that’s just as delicious! Get the recipe below 👇🤩👇 Dry ingredients: 2 tbsp flax seed meal 2 tbsp coconut flour 1/2 cup Ice Cream Sandwich Level-1 2 tbsp Andes mint chips, chopped Dash salt Wet Ingredients: 3/4 cup smooth almond or peanut butter 1/4 cup maple syrup 1/4 cup unsweetened almond milk Instructions: Combine all dry ingredients together in a bowl, set aside. In a larger bowl, mix the almond butter, syrup and milk until a smooth batter forms. Next, fold in the dry ingredients with a spatula until well incorporated. The dough should be very similar to regular cookie dough! Roll rounded tablespoons into balls. Place in an air tight container and chill 2 hours before enjoying (or right away if you want lol)! Makes ~18 power bites! Macros: 104 calories, 7.8g carbs, 6.4g fat 5g protein #powerbites #sweettreats #mintygoodness #wonderfullyfitmom Cold weather always gets me in a baking mood, so when my Peach Crumble Muffins popped up on my blog page I decided to take a spin at a fall/winter version!
. While peaches aren’t in season right now, Apples are so I made a few swaps in the original recipe for a delicious, healthy snack or to pair with another meal! . On a side note: *Incorporating more protein into my baking helps make sure I’m getting the amino acids my body needs to maintain lean muscle I work hard for in the gym (which in turn burns more fat)! I add eggs, egg whites, and high quality whey protein into my muffins, pancakes and other goodies to help meet my protein requirement each day!* . Here’s the recipe, I can’t wait to hear when you try them! . Dry ingredients: 1/2 cup almond flour 1 1/2 cup Kodiak Cakes Power Cakes Buttermilk Pancake Mix 3 scoops Level-1 Cinnamon Cookie Batter Protein 1/2 cup Lakanto Golden monkfruit sweetener (low glycemic natural 1:1 substitute for sugar!) 1 tsp cinnamon Pinch of kosher salt . Combine all dry ingredients then set aside. . Wet ingredients: 2 large apples, cored, peeled and diced (I used Fuji 🍎) 1 cup unsweetened almond milk 1 whole egg 1/2 cup egg whites 1 tsp vanilla extract 1/4 cup Organic MCT oil . Next, add all wet Ingredients EXCEPT the apples to the dry mixture and stir until well combined. Then fold in the diced apple and put 1/4 cup of the batter in a pre-greased muffin pan. . Crumble topping: You’ll need 3tbsp of softened butter, 2 tbsp cane sugar, 5 tbsp kodiak cakes~ plus a dash of cinnamon and salt. Use a fork to combine until a crumble mixture comes together. . Top with a teaspoon of the crumble topping, then pop in your preheated oven. Bake at 350F for about 18 minutes, or until golden brown and a toothpick comes out clean. 👌 . Allow to cool for 5-10 minutes (if you can wait that long lol) and enjoy! This made a 18 Muffins! Perfect for prep or to share with those you love! . . . . 🍎🍎🍎🍎🍎🍎🍎🍎🍎🍎🍎🍎🍎🍎🍎🍎 #proteinmuffins #1stphormrecipe #fallflavors #bakingfrenzy #wonderfullyfitmom Don’t claim the process is broken when you haven’t consistently been implementing it.
. This message is just as much for me as “the gram”, tough words but very true ones. . It’s easier to point the finger and blame circumstances for our failures, but when it comes down to it, can we say we have truly committed to doing the work, every step of the way? . I’m not implying becoming a machine in the gym and only eating the same 3 foods for weeks on end, but at the end of the day, can you look in the mirror and say that you’ve done everything you could control to move forward? . I’ll be the first to admit I haven’t on many occasions. . Life, stress and unexpected circumstances have come up, and I’ve allowed them to alter my mindset and drive. . That’s only human, it’s completely normal, but that doesn’t mean it should start a repeating cycle of excuses and self-imposed setbacks. . Get out of your own way by recognizing that the only way you can realize the goals you’ve set is by owning up when you fall short. . I have a long way to go physically, mentally and spiritually to get where I want to be. . It’s damn hard every day to stay “motivated” when I’m tired, stretched thin and feeling as if there’s no more to give. . What I’ve come to discover, is that in those moments, scraping for just a few more inches shows me what I’m truly capable of, and that the biggest competition I have is myself. . Strive to be better than you were yesterday, EVERY DAY! . It won’t be smooth sailing, the path to great things never are, but I can promise that the journey will be 100% worth it in the end. . . . . ♾♾♾♾♾♾♾♾♾♾♾♾♾♾♾♾♾♾♾ #alwaysgrowing #motivationmondays #progresspic #neversettleforless #wonderfullyfitmom Omelet you in on a little secret....🤫
. See what I did there? Lol . But seriously, if you aren’t adding goat cheese to your egg dishes from time to time, you’re missing out! . It has such a creamy texture and a nice tangy flavor that just takes things up a notch. . For this omelet I sautéed mushrooms, onions, baby sweet peppers, summer squash and tomatoes (appx 1/3 cup of each) with avocado oil, a dash pink salt and black pepper, then set aside to make the omelet (2 whole eggs, 2/3 cup egg whites, basil and pepper). . After cooking the egg mixture in a large nonstick skillet, I put 1 Oz of Sharp cheddar cheese on top to melt, then the veggies on one half, then 1 Oz of goat cheese to finish it off. Fold over the other side of the omelet and voila! . It was the bomb diggity! . If you get a chance to try it, let me know! This one (massive) omelet fed my husband and I as well as our 4y/o, he loved it too! . . . . 🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽 #thebreakfastclub #omelettes #deliciousness #newrecipe #wonderfullyfitmom Let’s talk making healthy choices on the go.
If you’re in a position where you can’t eat a prepared meal such as for a work meeting or dinner engagement out, it’s more than possible to make good food choices that won’t leave you feeling bloated and lethargic. Oftentimes I will opt for a salad, then omit toppings that will add unhealthy carbs, sodium and fats. That includes croutons, cheeses and dressings. I will ask for them to be served on the side so I can control how much goes on. Also be sure to opt for lean protein such as grilled chicken or steak, places like Chipotle carry pork and chorizo as options but these are often heavy on fats. Things like pico de gallo can add tons of flavor without upping the carbs or fats too much as well, so it’s a great way to incorporate improved taste in the meal. Don’t forget, the My Fitness Pal app also allows you to search menus for healthy options based on the geolocation of the restaurant, so utilize that to help you make better choices before you order! #fridayvibes #lunchtime #eatingout #wonderfullyfit Banana Chocolate Chip Protein Muffins
All of you know that I can’t resist a new muffin recipe! A full bushel of ripe bananas provided just the opportunity for me to experiment with a family favorite, which turned out so delicious! I hope you enjoy this simple recipe, it was a total hit at the Pelly Household! First, preheat the oven to 350F and prep your muffin pan with liners or non-stick baking spray. Next in a large mixing bowl, combine the following ingredients: 3 large ripe bananas, mashed 1 whole egg 2 tbsp coconut oil 1tsp vanilla extract 1/3 cup Lakanto sweetener (this is a monkfruit sweetener that has no impact on blood sugar, great as a replacement for diabetics or those wanting to reduce sugars in their diet, it’s a 1:1 swap for regular sugar) 1/3 cup unsweetened almond milk Blend the following dry ingredients together in a small bowl: 1 1/2 cups Kodiak Cakes protein pancake mix (buttermilk) 1/2 tsp salt 1/2 cup Level-1 Protein (I used Cinnamon Cookie Batter flavor) 1 tsp cinnamon 1/4 cup Enjoy Life Mini Chocolate Chips Fold the dry ingredients into the wet mixture until well incorporated, careful not to over-mix! Next pour 1/4 cup of the batter into the prepped muffin pan and bake for 18-20 minutes or until a toothpick comes out cleanly. Allow to cool for a few minutes before removing from the pan! Makes appx 18 muffins. 107 Calories each, 3.5g Fat 16g Carbs 6.1g Protein |
AuthorKelly is a loving wife, mother, veteran, life-long athlete, personal trainer, and self taught cook with a passion for helping others. She hopes you will be inspired to live a healthier lifestyle while enjoying delicious meals cultivated in her home, and shared at your own tables. Archives
December 2020
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