His #persistent energy and #determination inspires me. He never gave up. Failed and tried again. Another #proudmommoment. 6 yr old officially water skiing! ❤️ #proudmom #cottagememories #summerfun #waterskiing #facingfears #dontgiveup
As promised here’s episode 2: Proper Push-ups. Give it a watch. 5 min watch is a worthy time invest to build those push-ups!
How are YOUR push-ups coming along? Are you doing push-ups as part of your #athomeworkout routine? I hope so cuz push-ups are the bomb! 👏💪🏼. This week’s #buildingbasics movement episode by popular request features HOW to Do PROPER PUSH-UPS! I get ++ questions about how to do proper push-ups and complaints about stagnation with push-up progression. Honestly, push-ups are tough! They require a fair bit of upper body, and core strength, and require you to hold up your own body weight. But this is a #basic you definitely want IN your workout routine and there’s lots of ways to modify and build them up 😃. I love this #functionalmovement. After all you’re effectively getting your body off the floor, which is a super functional every day need and sooo important to maintain this capacity #asweage. Stay tuned for my 5min IGTV proper push-up tutorial later today. AND I wanna know what are your questions or challenges with basic strength movements? Post here and I’ll feature them! #workoutvideoseries #buikdingstrength #pushuptutorial #ilovepushups #sportRD #momswholift #strengthathome #homeworkout #pushupform #pushupmodifications #dietitiantips #workouttips #workoutbasics
Building Basics Nutrition Episode 1: Smoothie Building! Here’s the full video In case you don’t have IG. What basics do you need to know about?
Check out my first appearance on IGTV ☺️. This time featuring nutrition episode 1 of my #buildingbasics #videoseries. This one takes you through why I think smoothies are an important kitchen basic! Do you want to know how to build a perfect smoothie that tastes delicious, takes #notime and fuels your day? Have a watch and send your comments and questions! What nutrition basics do you wanna know more about? You ask, I’ll deliver. Also if you don’t already follow me you should do that @dietitiandebs 🤓 #dietitiantips #perfectsmoothie #nutritiontips #smoothiebuilding #fuelwell
Like your wardrobe, it’s always nice to invest in some good ol basics. There’s a lot of messaging out there. A lot of info. A lot of amazing free workouts. But sometimes, before we get too advanced, before we delve it complex info and movements, it’s good to go back to the basics. Stay tuned for more tips and tricks and build the basics. What basics do you wanna see? Is there any basic nutrition info or exercise movements you want to review? I’d love to hear about it so I can give you goods 😁 #buildingbasics #trainwell #movewell #trainsmart #nutritionbasics #debunkingmyths #backtobaskics #RDtips #buildinggoodnutrition #eatwell
Dying Bug #1 core strengthener
Building Basics Video Series
With most of us having to do solo workouts at home sans trainer, spotter, or coach, (and maybe even without a mirror)! it’s more important than ever that we move well. If you’re trying to stay active by following an online workout series or fitness app, it’s key to know the BASICS and do them well. From there you can advance and prevent injury which is the LAST thing any of us need right now!!!!!
Today I’m sharing my top core movement and showing you how to execute it properly to get the most bang for your buck. This one, accurately called the dying bug, is my #1 choice for building a better core. It’s tough, it’s safe, and when done effectively, is a winner when it comes to results. Take it from me! OR any one of my clients that I make do this on the regular. 😎
As part of this BUILDING BASICS series I’ll be posting a new “basics of movement” and a “basics of nutrition” themed video every week. Hoping to give you tips, tricks and confidence while sharing some of the wisdom that’s helped me most too!
Happy to take requests so post your comments, feedback and questions here 😉
Full Body Dumbbell Workout
Part 1 3x
Single Leg DB Romanian Deadlift
(Modify to unweighted or bent leg to shorten the lever. Hinge from the hips, prevent trunk rotation)
Glider (or washcloth on a wood or tile floor) Single Arm Slide Out (extend arm as far as possible using core and trunk stability. Prevent back sinking)
Single Leg Lateral Glider Lunge with DB
(Use a glider or washcloth to slide out and pull in. Maintain good lunge form sitting down into the glutes knee shouldn’t pass the toe at 90degrees). Modify to no weight.
After every round add Jump squats 2 x 10 10 sec rest in between.
Take 30sec to 1 min R after rounds
Part 2 3x
⏹ 8 reps/side DB clean to press add squat. Prevent trunk rotation with weighted side.
⏹ 10/side Dying Bug (on a mat or a bench. Opposite arm and opposite leg slow controlled movement pushing back into the surface to engage lower abdominals)
⏹ DB chest press (on a stability ball or bench) use challenging but SAFE weight. Lower slowly to increase time under tension.
After every round add 2 x20 skaters 10 sec R in between.
Take 30 sec -1 min R after rounds
Lots of core, TVA and glute work in this one with some added intervals to keep heart rate high. Focus on form and quality over quantity for these movements. Enjoy!
His idea. I guess it’s in the genes. Not bad form for only 5.5 yr old! Wonder what sport he’ll choose. Future games competitor? #proudmamabear 💪🏼🥰.
#futurecrossfitter #crossfitterinthemaking #fitkids #fitfamily #pushups #strongkid #miniathlete #proudmamma
Looking for that perfect recipe for your st. Patty’s day party? How about some green blender muffins. Sink your teeth into these #festive bites. You’d never know you were getting a hefty serving of spinach!
These cuties can be made #glutenfree, #vegan, #nutfree, #lowsugar and #kidfriendly. They’re so yummy you’ll be making another batch next week!
Spinach, especially when cooked is a good source of iron, calcium and zinc. It’s also high in vitamin c, potassium and antioxidants.
I subbed in Gluten free #oatflour In these to boost the fibre and they turned out perfect. The mint extract made them extra fun! Thanks to @thehiddenveggies for the recipe inspiration.
Wet ingredients for the blender:
1 tbsp flax meal
2 1/2 tbsp water to mix with the flax meal
2 medium ripe bananas
3/4 cup milk or plant based milk alternative
3/4 cup maple syrup or agave nectar or honey (I used less cuz my bananas were very ripe)
1/4 cup coconut oil or neutral flavored oil
1 tsp mint extract or 2 tsp vanilla extract
5 oz. spinach (5 generous cups)
2 cups oat flour or gluten-free flour mix or all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp Salt
Handful chocolate chips mini chips work best for mini muffins.
1. Pre-heat your oven to 375° F.
2. Mix flax meal and water in a small bowl and set aside.
3. Put the dry ingredients into a mixing bowl and give them a stir.
4. Blend the bananas with all the wet ingredients in a blender.
6. Add spinach and blend again until smooth and green (be generous with the spinach).
8. Pour everything into the blender and give it a mix. Add chocolate chips and combine.
10. Pour into greased muffin tins or cupcake liners.
12. Bake 18 -23 minutes depending on the size of your muffin. (Mini muffins are usually done in 18-20 minutes).
#greenmuffins #hulkmuffins #spinach #spinachmuffins #yummy #stpattydayrecipe #stpatricksdaysnack #healthymuffin #veganmuffin #glutenfree #green #Mintchocatechip #k
In honour of #internationalwomensday I’m proud to be a #strongwoman Feeling super pumped to put 10 lbs on my PR from back in the day when I used to snatch regularly. 135lbs today felt so smooth. Not bad for not doing much snatching in 2 yrs. Lots of core training has made all the diff. Thanks @coakleycf for your endless antics and your encouraging coaching and letting me come to lift. #CF #crossfit #crossfithintonburg #snatchpr #strongwoman #dietitianlifter #momwholifts #type1athlete #insulinpumper #liftheavy #fuelforperformance
15 min meal? It IS possible. Watch my first attempt at a live cooking demo. The real me in my home kitchen. I'll show you how to make a one pot meal full of protein and veg that will feed a family with lots of left overs. Mmmm Spaghetti sauce!!