Lustre Fitness and Lifestyle

25/09/2020

Motivational Monday...new goals, new habits to practice..you got this! 💪🏻💕🌈🌟😊

21/09/2020

Motivational Monday...new goals, new habits to practice..you got this! 💪🏻💕🌈🌟😊

11/09/2020

Its the small battles we win that lead to the victory! What are you celebrating on your healthy lifestyle journey this week? 🍎💪🏻😊

04/09/2020

Its the small battles we win that lead to the victory! What are you celebrating on your healthy lifestyle journey this week? 🍎💪🏻😊

31/08/2020

Motivational Monday...new goals, new habits to practice..you got this! 💪🏻💕🌈🌟😊

28/08/2020

Its the small battles we win that lead to the victory! What are you celebrating on your healthy lifestyle journey this week? 🍎💪🏻😊

27/08/2020

Simple At Home Exercise To Combat Bra Overhang

Bra overhang? 😏🤔😣Use this simple piece of equipment at home to develop those back muscles and burn what is covering them up.....

Let me be clear- there is no such thing as 'spot reduction", but you can strengthen the muscles hidden underneathe the body fat. A combination of muscle development and exercise along with a sane, healthy eating routine that you can sustain will have you seeing less overhang sooner than you realize.

As always, muscle is a girl's best friend!

24/08/2020

Motivational Monday...new goals, new habits to practice..you got this! 💪🏻💕🌈🌟😊

21/08/2020

Its the small battles we win that lead to the victory! What are you celebrating on your healthy lifestyle journey this week? 🍎💪🏻😊

18/08/2020

🤔😲🤔😵This often overlooked lifestyle factor can put the breaks on your health and weight loss goals. Are you in the sweet spot? Here is how to get started Part 2...

17/08/2020

🤔😲🤔😵This often overlooked lifestyle factor can put the breaks on your health and weight loss goals. Are you in the sweet spot? Here is how to get started Part1 (part 2 tomorow).....

17/08/2020

Motivational Monday...new goals, new habits to practice..you got this! 💪🏻💕🌈🌟😊

16/08/2020

🤔😲🤔😵This often overlooked lifestyle factor can put the breaks on your health and weight loss goals. Are you in the sweet spot? Here is how to get started.....

14/08/2020

🤔😲🤔😵This often overlooked lifestyle factor can put the breaks on your health and weight loss goals. Our response can be shaped and practiced? Stay tuned for what to do about it.....

14/08/2020

Its the small battles we win that lead to the victory! What are you celebrating on your healthy lifestyle journey this week? 🍎💪🏻😊

13/08/2020

🤔😲🤔😵This often overlooked lifestyle factor can put the breaks on your health and weight loss goals. What's your stress response? Stay tuned for what to do about it.....

13/08/2020

🤔😲🤔😵This often overlooked lifestyle factor can put the breaks on your health and fitness goals. Stay tuned for what to do about it......

11/08/2020

"🥇📢Can you guess what one thing improves your self-esteem, body image, and perceived feelings of fitness?

🏋️‍♀️It’s working out! 💯

✅Researchers found that people who reported being physically active scored higher on ALL of those markers, according to a study in the journal Neuropsychiatric Disease and Treatment.

The study involved adults who worked at a university, and tracked the relationship between how active they were to their feelings about their self-esteem and feelings about their body.

🤸‍♀️🏃‍♂️Interesting, right? You’ve probably already heard that exercise helps release feel-good hormones like endorphins, but this takes it a step farther to include overall body image and self-esteem!

👉Takeaway: In addition to all its other amazing health-promoting benefits, working out also can help boost your confidence and your body image! "

11/08/2020

Simple Exercise To Develop Back Muscles and Burn What's Covering Them

Bra overhang? Use this simple piece of equipment at home to develop those back muscles and burn what is covering them up.....

Let me be clear- there is no such thing as 'spot reduction", but you can strengthen the muscles underneathe the body fat. A combination of muscle development and exercise along with a sane, healthy eating routine that you can sustain will have you seeing less overhang sooner than you realize.

10/08/2020

Motivational Monday...new goals, new habits to practice..you got this! 💪🏻💕🌈🌟😊

10/08/2020

Some Monday Motivation.....new week, new habits to practice...you've got this! 💪🏻💫👌🏼😃❤️

07/08/2020

Its the small battles we win that lead to the victory! What are you celebrating on your healthy lifestyle journey this week? 🍎💪🏻😊

05/08/2020

⭐Did you know that the power of habit can HELP you when you are tired, stressed, or overwhelmed?💪

✅According to researchers, that's when we actually tend to rely on our habits (both good AND bad!) the most!!

👉Our habits (once we've developed them) require very little effort - they are automatic behaviors.

🧠So it makes sense that we fall back on them when we don't have a lot of energy, according to researcher Wendy Wood, who wrote the book Good Habits, Bad Habits.

🍎This is all the more reason to lean into and develop good habits when things are going great - they'll help carry you through times when you need it the most

💡BONUS TIP: If you're looking to quit a bad habit, Wood suggests finding a replacement habit instead.

For example, if you normally scroll your phone during lunch, find something else that's just as enjoyable - like reading a book or going for a walk.

👩‍🎨🎸Or, if you want to cut back on nighttime snacking, work on a hobby or new skill (like woodworking, playing the guitar, or you name it!).

04/08/2020

🍷🍄Lean in Less Weekly Recipe - This is an updated version of a recipe in The Vegetarian Epicure, a cookbook published in 1972.

This recipe makes an absolutely amazing dip or spread, as a topper for meat or eggs, or even stirred into eggs ... if it lasts till the next morning. :-)

It's tempting to eat it straight out of the pan!

It looks kind of scary when it's done - the cookbook actually calls it "dark and evil-looking" - but it smells and tastes delicious.

Updated Mushrooms Berkeley
(Makes 4-6 servings)

1 lb (450 g) fresh mushrooms, cleaned and halved
2 medium yellow or red bell peppers, cut into 1-inch pieces
1 large sweet onion, diced
½ cup (225 g) grass-fed butter or coconut oil
2 tbsp Dijon mustard
2 tbsp Worcestershire sauce
½ cup (95 g) coconut sugar
¾ cup (175 ml) red wine
Pink Himalayan salt and fresh cracked pepper

Melt the butter or coconut oil in a large saucepan over medium-high heat and sauté onion until translucent.

While that's cooking, prepare the sauce. Mix the mustard, sugar, and Worcestershire sauce until it forms a paste. Add the wine and stir vigorously, and then season with salt & pepper.

When the onion is clear, add the mushrooms and peppers and saute for another 5-10 minutes. When the mushrooms begin to reduce in size, add the sauce.

Turn down the heat to medium-low and simmer for 45 minutes, or until the sauce has reduced and thickened. Keep an eye on it and stir frequently! Enjoy!!

03/08/2020

Some Monday Motivation.....new week, new habits to practice...you've got this! 💪🏻💫👌🏼😃❤️

01/08/2020

👍 🤸‍♀️ 🥗 🍎 🎉 7 Ways To Stop Overeating Junk Food...#7...... and there you go...

Need a hand with your junk food demons? Why not book a discovery call here. Its free and easy! PM me and I can get you set up! 🤓

31/07/2020

👍 🤸‍♀️ 🥗 🍎 🎉 7 Ways To Stop Overeating Junk Food...#6........ stay tuned for more...

30/07/2020

👍 🤸‍♀️ 🥗 🍎 🎉 7 Ways To Stop Overeating Junk Food...#5...... stay tuned for more...

30/07/2020

👍 🤸‍♀️ 🥗 🍎 🎉 7 Ways To Stop Overeating Junk Food..#4 ...... stay tuned for more...

28/07/2020

Lean in Less Weekly Recipe 😋👨‍🍳You will love this meatball recipe! It's tasty and makes a quick dinner - just add some veggies as a side dish.

Plus, once you get the meatballs formed, it's basically effortless. Simply pop them in the oven and cook until done. You can eat them as-is or smothered with the sauce.

Cilantro Pork Meatballs
(Makes 4 servings)

½ pound (225 g) ground pork
½ pound (225 g) ground ground beef or bison
⅓ cup (80 g) canned water chestnuts, rinsed, drained and finely chopped
⅓ cup (16 g) chopped fresh cilantro
¼ tsp Himalayan rock salt

For sauce:
1 cup (250 ml) full fat coconut milk
½ cup (20 g) chopped fresh cilantro
2 tbsp extra virgin olive oil
2 tbsp lime juice
Pinch crushed red pepper flakes
Himalayan salt and pepper to taste

Preheat oven to 375ºF (190ºF) and line a small baking sheet with parchment paper.

Combine pork, veal (or beef), and water chestnuts. Scoop 2 tbsp. out at a time and shape into balls, transferring to prepared baking sheet.

Bake until cooked through, about 15 minutes.

Meanwhile, stir together coconut milk, cilantro, olive oil, lime juice, red pepper flakes, salt and pepper. Serve over meatballs. Enjoy!

28/07/2020

👍 🤸‍♀️ 🥗 🍎 🎉 7 Ways To Stop Overeating Junk Food..Way #3...... stay tuned for more...

28/07/2020

Biking at Myra Canyon in Kelowna, BC.

Being active at Kelowna, BC is not difficult! If you are ever this way, please check out this bike ride at Myra Canyon. It is an old rail line converted to walking and bike paths. Old tressel bridges show you how high up you really are! 😱😀👍🏻

27/07/2020

👍 🤸‍♀️ 🥗 🍎 🎉 7 Ways To Stop Overeating Junk Food...... stay tuned for more...

27/07/2020

Monday Morning Motivation... New week, new goals, new habits to make..💪🏻😉💕

26/07/2020

👍 🤸‍♀️ 🥗 🍎 🎉 7 Ways To Stop Overeating Junk Food...... stay tuned for more...