Are your shoulders tight or locked up? Take a look at Scott’s suggested simple “should” stretches for those shoulders that he shares with his own clients for mobility purposes. #totalitylivingwell #shoulderstretches #massagetherapist #personaltrainer #certifiednutrition #healthylivingtips #fitover50 #shoulderimpingement
As we migrate more and more indoors, it’s important to remember to maintain beneficial activity and intentional movement for heart health and muscle engagement!
These simple progression movements can be intermittently inserted 2-3 times into your day for heart health and clear mind benefits! Try progressing up to 8 pulses on each leg and aim to sit directly down into the move instead of leaning forward to keep it easy on the knees. You can do this by keeping more weight into the heels when you sit and pulse. Add music and go for it. Your energy levels just may go up too with this effort. We are wishing everyone health as you hunker down at home!
#totalitylivingwell #movementismedicine #quarantinedathome #homefitness #hearthealth #circulation @official_fit_dad
With St. Patrick’s Day around the corner, we often are preoccupied with green....The color of luck. What better day to talk about luck than on this Friday the 13th with our friends @livingetn.
With health being at the forefront of concern for the public, it is important to realize that what we put in our bodies in the form of pure nutrition can help boost the immune system. Today Totality Living Well looked at how we can incorporate healthy green foods into our diet.
Basically all forms of naturally green food carry an element of health. Here are a few we had on hand which we see frequently in the grocery stores but don’t necessarily think about.
☘️Leafy Greens and peppers - Leafy greens and peppers can easily be incorporated into salads and soups. They are loaded with fiber, rich antioxidants and add a variety of flavors. Arugula is known for spicy flavor component. Baby spinach is fairly neutral in flavor and kale is a cruciferous vegetable that can be easily be mixed into smoothies or made into salads. If you’re new to kale, consider breaking the leaves off the stems and lightly massaging the leaves to help activate the enzymes and maneuverability.
☘️Celery and cucumbers are rich in water content and are very detoxifying. They can easily be used in salads and juicing. Try using these with apples. The bottom end of celery can be rerooted and grown again for your future use.
☘️Asparagus is a fun vegetable that helps our body to eliminate excess water retention so it is also detoxifying. Look for purple tips on asparagus for an extra punch of nutrients.
☘️Granny Smith apples and limes are simple and common fruits that add flavor and flair to any dish. Simple lime water is a wonderful way to rehydrate first thing in the morning and to detoxify and granny Smith apples are a healthy meal in and of themselves!
☘️The Lucky Health Leprechaun Oatmeal contains a variety of elements to help boost health. Pistachios are very healthy in fiber, healthy fats and all sorts of vi
...and some days just end with knowing you’ve made the fur babies happy in body, mindset and spirit. Hey, we can all benefit from comprehensive health! Doggies included! 😉 #dogtv #duke #redbonecoonhound #tvbound @official_fit_dad
Eating Disorders and Loved Ones
Eating disorders are serious, life-threatening illnesses that affect all kinds of people, regardless of gender, ethnicity, size, age, or background. Before approaching a loved one who may be struggling with an eating disorder, first gather all the facts. Then approach them with love and concern.
Hi everyone! As Totality Living Well goes into completing a 6th full year of business, we have a ton of gratitude as we reflect upon the journey behind us and look ahead at next steps with excitement and faith. A big thank you to everyone who has been part of our humble mission to educate others with a passion for health for all ages and for the kind support given to us along the way...especially clients. Now the fun begins...some cool things are in the works and we are honored to share them with those who embrace our principles. Stay tuned!! In great health, Scott and Michelle #totalitylivingwell #changesahead #gratitudejournal #healthylivingconsultants #health #wellness #healthylifestyle #knoxville #knoxvilletn #fitness #nutrition #lifebalance #bodymindsetspirit #ultimatelevelofhealth @official_fit_dad
🤔🤔🤔 A LIFESTYLE of consistency, effort, duration, and discipline DO matter...even on the days that seem to not yield results. So many people are ready to give up on health goals before truly trying. Just like a house is built by one brick, one nail and one construction element at a time, each day working towards a goal builds upon itself. Imagine walking away from a dream home you’re having built before the roof is on or before the floors are installed because it doesn’t LOOK like a house yet even though the effort is steady and consistent. Just like a house in the making, the effort we invest towards goals eventually pays off with the work FULLY invested. Wishing isn’t doing. Rushing the process isn’t smart and low effort equals low results. #realitycheck #mindset #fitnessjourney #nutrition #healthylifestyle #health #healthylivingconsultants #totalitylivingwell
Attention Knoxville:
If you know of a youth athlete who is ready to accelerate their performance, we have limited spots available by Scott Williams @official_fit_dad. With over 25 years of experience serving youth athletes and customized fitness for all ages, now is the time to let Scott help make your athlete shine. Contact us to check for openings at [email protected]
#totalitylivingwell #sportsperformance #knoxville #knoxvilletn #knoxmoms #knoxsports #customizednutrition #sportsnutrition #knoxvilleyouthathletics #fitness
It’s officially a wrap. We were delighted to see so many friends and followers who came out to say hi at the Super Saturday Launch Event at Gold’s Gym Walker Springs today! Of course we love our gym family too...one of the best!#totalitylivingwell #healthylivingconsultants #welovewhatwedo #nutrition #fitness #bodymindsetspirit @official_fit_dad
Hey friends! Here’s our recipe for the dish we created today. The instructions are a bit lengthy so we have broken it down in steps. There is the crust and topping, baking the chicken and then filling. You’ll likely need to set aside approximately 45 minutes of prep time. Start the chicken first and make the dough while that’s cooking. Refrigerate the dough and make the filling while the chicken finishes. Allow a little little time for the chicken and filling to cool and then assemble. It took us about 75 minutes to create this culinary comfort dish that our teens devoured with approval. We hope you enjoy!
Want the macro breakdown on this dish as is?
Serves 8
Each serving:
Calories: 388
Carbs: 34
Protein: 19
Fat: 21
Totality Tex-Mex Pot Pie
by Scott and Michelle Williams, Totality Living Well
Tortilla Pie Crust
Base Shell:
3/4 c cassava flour
2 T olive oil
1/4 t Himalayan pink salt
1/2 c warmwater
2 sheets of parchment paper (approximately 15 x 15)
Painter’s tape (to hold down bottom sheet to surface) *optional
Tortilla Pie Crust Top Layer:
3/4 c cassava flour
2 T olive oil
1/4 t Himalayan pink salt
1/2 c warm water
2 sheets parchment paper (approximately 15 x 15)
Painter’s tape (to hold down bottom sheet to surface) *optional
For each crust batch (shell and top): Combine dry ingredients together in a bowl with a wooden spoon. Slowly add olive oil and water and continue mixing until the dough reaches the consistency to form into a ball. Place the dough on top of a parchment sheet and shape it with your hands to flatten the ball. (If the parchment paper slips, you can use a little painters tape on each corner to hold it in place). Place the second sheet on top and roll out the dough to until it is shapes into a large enough circle for your thin tortilla crust. Remove the top sheet of parchment paper.
Invert a pie place over the dough and carefully flip the parchment and dough over to transfer into the pie plate. Cassava flour dough can be fragile, so if th
