Health and wellness mentor who supports and motivates individuals to cultivate positive health choices. De-stress, get healthy and think positive!
This is sad, but true. It is a shame what our country calls food and has not banned chemicals that many other countries have. McDonalds is not that bad in caloric terms. I have had treat meals containing that much calories or fat. It is the chemicals that are in it that are so awful. About 75% of chronic illnesses are PREVENTABLE. Some doctors do pay special attention to diet, but I have been some who do not even mention it.
#takehealthyback #healthyrevolution #foodismedicine #momonamission #healthcoach #richmondva #rvanews
Ignite the fire inside you!!!
#ignitethefire #run #spartan #spartansprint #ocr #healthcoach #rva #richmondva #rvanews #mondaymotivation #momonamission
Lime, lemon and orange ready for my water next week! I notice when I have fruit in my water I turn into a water drinking machine!
Saw this on a Tasty video, but switches cucumbers to bell peppers.
1 red, yellow, orange, green bell pepper
4 roma tomatoes
A bunch of cilantro
Salt and pepper
1 lemon, juiced
Extra virgin olive oil
Eat your colors!
Day one of my 5 week #jumpstart 🙌🏻 Ya'll got this! It is not too late to join in and it is only $20 💪🏻 #weightlosscoach #weightlossjourney #helpmeloseweight #needtoloseweight #shredbadhabits #shred #newmom #momlife #richmondva #rva #rvanews #fitmom #motherhood #babyweight #loseweịght #health #healthyhabits
My next #jumpstart will focus on just this! If you can just #focus on these four things I promise you will see #results in this 5 week #program 💪🏻. It is only $20 and at the end someone will win one month free #healthcoaching as well as other goodies. Grab a few friends and #challenge yourself! Recipes of real food, smoothie recipes, home and gym exercises, tips to drink more water, tips to de-stress including an audio stress relief guide to use each night before bed, live videos and private emails from me along the way 👌🏻 Head to rvahealthcoach.com and sign up under book online ✔️ #momlife #newmom #toddlerlife #weightlossjourney #weightloss #weightlossprogram #tips #rva #rvanews #richmondva #coach #trainer #health #needtoloseweight #helpmeloseweight #help #need #youcandoit #icanhelp #2017goals #2017 #beachbody #weightlosssupport #weightlosscoach
Put on your nutritional seatbelt before cold and flu season! 5 simple steps:👊🏼
1. Omega 3 Fatty Acids prevents inflammation attack by toxins & pathogens, good for brain and helps focus. These are the good fats!
2. Probiotics: 80% of the immune system is dependent on gut health. Probiotics help maintain the balance between good and bad bacteria.
3. Vitamin D3: helps prevent common colds and flu, builds strong bones and aids in chronic disease prevention.
4. Concentrated phytonutrients: nourishes ALL the cells in the body, Balances the immune system, Supplies the gut with prebiotics. Most foods do not provide everything a growing body needs. MultiVitamins do more harm than good and are full of fillers. Juice Plus comes in a YUMMY chewable form for FREE for children four years and older if an adult is also taking it (PM for details).🍃🍏🍓🍐🍎🍒🍅🍇🍌
5. Hand hygiene: kids are little Petri dishes. Touching objects and then touching eyes, mouth or nose can quickly spread germs. Keep chemical/alcohol free hand spray in the car for easy cleaning after school and before meals (although hand washing is best). iPads, cell phones, remotes, etc.. should be wiped down daily.
2017 Jumpstart begins 1/9/17 and is 5 weeks long for only $20! Log onto rvahealthcoach.com and sign up under book online! I hope to see you in 2017!
Join my 2017 Jumpstart program for only $20. It is 5 weeks long and starts 1/9/17!
5 weeks starting on 1/9/17 for only $20
We will focus on the CORE FOUR:
-Plenty of water
-Plenty of sleep
You will be in a private Facebook group with access to:
-In home and gym workouts
-Tips for drinking more water
-Nighttime audio to destress
-Private emails from me along the way
Each day we have goals to meet. Each day is a point. At the end of each day we tally points and come the end of the 5 weeks we will have a winner. They will receive one month FREE health coaching from me to help further map out your goals along with other goodies!
Log onto rvahealthcoach.com to sign up under the book now page.
I hope to see you in 2017!
Are you worried about staying motivated through the holidays?
Are you dreading upcoming holiday events due to all the treats that may be present?
Are you wanting to feel your best through the holidays?
Join my holiday support group to help make it through! The holidays do not need to be stressful at all! They are supposed to be fun! Don't feel guilty about indulging either!!
Private group starts 12/5-1/5 for only $20!!!!
You will get:
-Group motivation and accountability
-Private emails from your health coach (me!)
-Tips to stay on track
-Meal plan ideas
-Audio de-stressing breathing activity
It does not matter if you already eat well and exercise or need a few pointers! The group is for everyone. Whether you run with a group, stream Beach Body exercises or hit the gym regularly... everyone can benefit!
Don't delay! Email [email protected] for details!
Sometimes we need pep talks...
Me when I hit the gym. (By Madeleine Byrne)
I gotchya girl!!!!
Sunday Night Motivationh
12 week plans now available! Email [email protected]
🔹Free Consultation reviewing your goals, interests, current lifestyle, food allergies/aversions and any injuring preventing certain exercise
🔹Basic nutrition including food list and brands
🔹Explanation of how and when to eat
🔹Exercise regimen (home or gym)
🔹Gym Tour of equipment and proper use if choosing to exercise at a gym (local only)
🔹Breathing techniques to combat stress
🔹1 "add on": Pantry Makeover, Smart Shopping Trip, Recipe Makeover, Clean Cooking Class, Meal Prep Master (local only)
🔹Unlimited email/text/vox check ins and
1 in person or facetime check in a week
🔹Support, Motivation and Inspiration along the way
People will hate you for the same things others love you for, but if you don't love yourself for the things you do than none of it matters.
That's why ya gotta keep doing you.
Change your lifestyle + change your frame of mind = success
I am starting a walk group on Friday mornings if anyone is interested. Strollers welcome!
Recovering after a workout
Quick Saturday lunch 🍃🐔🍽
Do not forget to attend our next event!
Some people think that because something is healthy it does not taste good or you starve yourself of tasty food. This is not true! Just whipped this up! Boneless pork chops with kale and potatoes marinated in garlic, rosemary, parsley, olive oil, a little hot sauce, bit of ghee or flaxseed oil butter and salt and pepper! Voila!
Free nutrition webinar with Dr. Jim Sears this Thursday at 9pm. Let me know if you are interested in attending! Learn tips to keep you and your family healthy, teach kids about healthy foods and improve brain function. You will learn this plus more.
#poweroffood #parenting #free #health
Eat your colors
Making a change can feel scary. Sometimes you just need a little guidance ❤️❤️
10 Things To Remember When You're Feeling Stuck In Life
Jumping jacks with Stella. Working out at home can be hard with kids around, but most times they join in or play nicely (mostly) by themselves 💪🏻👭😍. If you need help with your at home workout regimen please comment or email me. I would love to help you ❤️ #fitmom #youcandoit #coaching #fitnessmotivation #fitnessjourney #athomeworkout #healthcoach #rivercityhealthcoach #momlife #fitfam #fit #saturdayworkout #getfitstayhealthy #rva #richmondva
Three days into her new program and she is loving it! 🙌🏻
Got the logo! Looks great!
River City Health Consulting
River City Health Consulting
River City Health Consulting's cover photo
The worlds ugliest omelette. But it tastes good! I am still working on my omelette skills. This is:
1 whole egg and 3 egg whites with a handful of baby spinach and a sprinkle of cheddar cheese
1/2 cup blueberries
Johnsonville Turkey Sausage (my daughter ate one... against my will 😇)
Arnold Whole Grain Health Nut bread with all natural crunchy peanut butter with a smear of Smuckers Fruit and Honey Triple Berry
Cup of English Breakfast tea sweetened with a little honey
I don't eat a lot of bread or jelly. Whole grain or whole wheat is better and this jelly is just blueberries, strawberries, blackberries, honey and pectin. It was hard to find one without the corn syrup.
Remember, it is not what you do 5% of the time but 95% of the time. A little jelly here and there is fine. If your "diet" is too constrictive than no one will stick to it.
If you need help getting healthy please comment or see my bio and contact me there! I would love to help you towards your wellness goals!
#fitfam #fit #fitnessjourney #healthjourney #wellnessjourney #lifestyle #healthcoach #bekindtoyourself #rivercityhealthcoach #gethealthy #breakfast #newyou #weightlossinspiration #motivation #tuesdaymotivation #tuesdaymorning
One Skillet Turkey, Sweet Potato and Butternut Squash Hash
1 large sweet potato cut up in cubes
Cubed Butternut Squash (I buy it like this in produce section)
4 Shadybrook Farm Turkey Breasts
1 cup chicken broth
1 sprig of thyme, chopped
3 minced garlic cloves
Salt and Pepper
Shredded cheddar cheese
Add cubed sweet potato and butternut squash to a gallon size bag. Lightly coat with olive oil. Add thyme, salt and pepper. Shake to coat and place in fridge for at least an hour.
Get a large skillet hot on a medium heat. Sprinkle salt, pepper and Italian seasoning on turkey breasts and add to skillet. Cook until no longer pink, turning over several times. Transfer onto a plate and shred. I have the Pampered Chef Salad chopper which easily shreds meat. I highly recommend it! Add chicken broth, garlic and vegetables to the skillet. Cover with lid and cook until soft which is about 7-15 minutes. Most of the liquid should have been absorbed or cooked off. Add turkey and stir. Sprinkle with cheese and serve.
Great way to disguise the squash with little ones. Lydia ate two plates! Even Stella had a few bites. I served it with a spinach salad.
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