cryday1

Enjoyed my first posing seminar held by .wellness.athlete this past weekend.
Met lovely ladies in the sport of bikini and wellness ✨

Not everyones type of before / after but this is what you got to do to build the 🍑

loving Building season !

Best coach
Best posing coach

Prep files, show day memories 🫶🏻✨

Official picture by from the

Coach
Posing Coach
Suit
Shoes

Enjoy the moments.

✌️🌸

Surround yourself with people that ouzzzzeeee joyfulness and experience life at your fullest 🌺

With my love and my family and new found friends.

XX
Crystal

Peacefulness, quietness and getting out soaking up the sun is one of many ways for restoration.

Especially with the people you let in.
They could either add peace or stir a negative mindset.

Choose wisely ❤️🌸

XX

Crystal

Enjoying each moment of my reverse 2.5 weeks aprox post show.

Excited for this next phase of building my glutes!

XX
Crystal

When you’re feeling happy, positive and just super excited for each step of the process of no matter what it is!!!

Share your happiness with others ❤️
You never know who you may encourage or make smile!

XX
Crystal

Road to competition 2023 in the making!

Thank you for pushing me and your encouragements!

Enjoying each step of this process to my first of many comp 2023!

A few weeks ago I received my shoes from and I love them 🥺.

Also I want to give a big shout out to my coach and my posing coach they are the best!!!!

XX

Be happy with the progress made each day!

Also, take the selfie 🤳❤️

Friendships that elevate and push you to be your best version of you, are to be treasured.

Suns out, feels like summer ☀️

XX
Crystal

Shades from Toppfox 20% off link in bio

Mornings started the right way!

Getting up early to attack the day ahead, with my vacuum aka hypopressive core work, morning cocktail for my digestive health and with a smile always on my face 💁‍♀️

Enjoy every moment of your day!

XX

Crystal

Dm me for 1 on 1 coaching,
Nutrition plans with the right supplements geared to your goals.

No matter what keep having that sunshine shine thru and out of you.

Each day is a precious gift, shine!

Have confidence, don’t doubt.

Keep those steps going forward!

XX
Crystal

When you are proud of the growth and choices you are making that is building your self confidence to help others with there goals in health, but most importantly without compromise but with honesty and being true to yourself, you will remain true. ❤️

XX
Crystal

Lime or Orange

My preference is Lime all the way!

Have you ever had a Energy drink??Well this is so much better, in my opinion!

This is an amazing energy boost without the heart palpitations or the after affects fatigue, full of vitamins!

Rev up your mind when you need focus, working on a project? Doing errands? Mental focus? it’s a go too!

Make an energy tea at home one of my favourite recipes is by using mio blue raspberry, pomegranate tea, mango aloe it’s 💣.

*Includes panax ginseng, L-taurine, caffeine, guarana extract and inositol.

Herbalife Liftoff also delivers vitamin C and a spectrum of energy-supporting B vitamins, including B1, B2, B3, B5, B6, B7, and B12.**
Additionally, it has zero sugar, no artificial flavors or sweeteners, and 15 calories per serving.
*Herbalife

Ps

Dm me let’s start 1 on 1 coaching, talk nutrition plans, and which supplements will aid in achieving your goals!

XX
Crystal

determination

Noun

de·​ter·​mi·​na·​tion | \ di-ˌtər-mə-ˈnā-shən \

3a : the act of deciding definitely and firmly
also : the result of such an act of decision
b : firm or fixed intention to achieve a desired end
a woman of great courage and determination
fierce determination to succeed

This⬆️⬆️⬆️⬆️⬆️⬆️⬆️

https://www.merriam-webster.com/dictionary/determination

Our home morning rituals
We start the day off with a morning cocktail full of micronutrients geared to improve digestive health!

But hey, why not just opt ​​for just a squeeze of lemon in water?!

Let’s start, when you are consuming something it is important to look into why you are taking it and will it do what you presume it will do. Lemons contain a high amount of histamines, which could in fact do the opposite of what your intentions are, these histamines could cause a strong inflammatory response in some people, like autoimmune reactions, such as allergies, inflammation and irritation in the esophageal lining which causes the burning sensation in your throat and chest, and even could cause heartburn / burning sensation in your stomach because they increase acid production in your stomach especially when taken on an empty stomach.

Yes, lemons could help your liver to eliminate excess toxins, it is high in Vitamin C, and other nutrients, and the combination of these nutrients help boost the immune system, with other benefits. What’s not to like!?! But, the excess of citric acid can also significantly exhaust your body, so if you are already tired, it is should be avoided.

Did you know that Lemons and limes have the most citric acid of any fruit, and should not be taken to settle any intestinal disorders. If you have problems with digestion, this fruit remains acidic, and when you have inflammation bloating a high acidic PH, you should be reducing the amount of acidic food intake not add to it.

You are trying to optimize your health, right?
Continued in comments

Getting back on track!

After 1 week of no workouts then the following week not lifting more then 10lbs because of my heart abolition, I’m back 🙌🏻

I took those 2 weeks to plan my return, and focus on my new and current clients ❤️

Also, prepared my first personalized workout for myself, taking my fitness course and getting my NCMS certification is one of my dreams coming true!

Anyone who knows me knows the love I have for the human body and it’s functions. With the goal to have hormonal balance, digestive health and mental and physical health.

So what I did was;
- Plan, by having a game plan for yourself and a precise goal is key to develop that routine!
- Discipline; stop procrastinating and doubting and get back to it! Having discipline, a schedule is not boring it’s necessary for success!
- Progress, be kind to yourself with your self talk. Be compassionate with your body and happy with the progress.
- Action, remember it’s not the failures or set backs but how quickly you bounce back! Stop procrastinating let’s seize the moment, because that moment is now!

I provide 1 on 1 coaching
Nutrition plans
Supplements specifically for your goals

Let’s chat

XX
Crystal

Smoothies will change up your day to day!

When people listen to negative talk it plants a seed of hesitation and doubt before giving something a chance and finding something that could have a great impact of their life.

From personal experience I had that same hesitation for a very long time, which quite frankly was unfounded , when either you try something for yourself to experience it yourself.

Theres lots of reasons and excuses why people don't have these amazing supplements in their home created from a bad association.

supplements and diets!
smoothies and starvation!
Products and lies!
fitness and sacrifice!

Peoples negative talk or past experiences have blinded you from the reality of what this really offers you. How about I gave you my positive associations;

supplements and energy!
smoothies and simplicity!
products and services!
fitness and discipline

Personally for me, it's a way of bringing a lot of variety and sustainability to my diet, a way to insure I hit my goals.

Did you know that 1 smoothie is 24 gr of protein, 21 vitamins & minerals, 200 cals , or a craving of Brownie Fit Bits. They have the same nutritional value of a balanced meal without counting the addition of micronutrients.

Chocolate cravings? Temptations?!

Nutritious, aligned with your goals, this is a great addition that makes all things possible!

Just to say I have many delicious recipes to either blend or bake your smoothies, which most definitely will satisfy your sweet tooth, and keep you satiated.

DM for
1 on 1 coaching
Nutrition plans
Supplements geared to your goals
Digestive health

XX
Crystal

Let’s talk Visceral fat and microbiota.

When you have a surplus of weight this will increase visceral fat in your body.

This Visceral fat is not the fat you could pinch rather it is the fat that will surround your internal organs which is extremely unhealthy and dangerous. In turn this will modify your gut microbiota and will cause numerous other health issues when not addressed.

Such as heart disease, gout, liver issues, diabetes poor absorption of nutrients, depression, hormone imbalance just to name a few.

As Socrates stated, “All diseases begin in the gut”, it is our second brain and keeping your gut healthy should be top priority.

If you are overweight have a hard time loosing weight have skin issues, issues mentioned above inflammation bloating this could be turned around with time and consistency. When a person consumes probiotics, this could help to lose weight or leave you at a healthy weight.

Therefore, my morning cocktail is a must in our home, by encouraging detoxification, regulates glycemic levels, reduces bloating, inflammation cramps and discomforts. Reduces oxidative stress, stabilizes hormones, reduces visceral fat, increases the absorption of nutrients, reduces acidity boosts your immune system, improves concentration which will impact your mental health.

If you are looking to make a change for your health lets talk, these supplements will defiantly make a change in your life, to say the least. I would not be consuming them or even become a nutrition coach going back to school to be certified in fitness to help others get healthy.
Let’s Chat
XX
Crystal

Balance is key to insure that you attain the results you are looking for.

When you have these key factors in place any change you set forth to accomplish is sustainable!

A healthy choice is your first step, but keep in mind that it really starts from within.

And from within I am speaking about Gut health, which is extremely important to balance your hormones for nutrient absorption which will also lead to a healthy mind and much more.

Having friends, a community that encourages you in your goals will be such a positivity and life.

Working on your mindset by listening to podcasts, journaling, gratitude and not neglecting your spirituality will strengthen your mind you will glow.

Hydration which is so important there is so many people not drinking enough water which will affect your results.

Insuring you are getting enough protein / macronutrients and supplements for your goals. When building muscle this is important, for example 0.5 to 1 gr of protein per pound of body weight.

Are you getting enough?

Working out with consistency, meditation, stretching walks outside and making sure that your eating enough nutrition for your specific goals.

If you have any questions need guidance I provide 1 on 1 coaching, nutrition plans.

Let’s get you back on track with your lifestyle, we were not meant to live stressful unhealthy lives.
Take your life back.

XX
Crystal

Confidence comes when you start believing in yourself and what you could accomplish in life.

Win each day by pushing yourself, as
there is no limits only the limits you put on yourself or those whispers of other people’s doubts and fears that you let infect you.

Don’t let that creep in but shine bright , and let no one dim your beautiful light.

Believe in yourself and your capabilities, YOU CAN DO IT!

Embrace each and every positive change that you are implementing in your life, and just keep growing!

I know I am, and I’m loving it!

XX
Crystal

Eating healthy doesn’t have to be boring!

Hello Brownie Fit bits!

A lot of the time people in general give up on there healthy nutrition because they say it’s boring.

Having healthy and balanced nutrition could be tasty and beneficial at the same time.

You don’t have to skip out on deserts or treats, just be aware of what goes in.

Here are my Brownie Fit protein bites they are delicious gooey and moist and you would not know that they are nutritious and a treat!

With me, your nutrition plans are balanced and geared to your goals!

Nutrition breakdown per fit bite

46 cals
4.25gr Protein
2.15gr carbs

Why Taking care of your digestive health is Vital

Mental Health

95% of happiness hormones are produced in the intestine, which is directly linked to the brain by the vagus nerve and neurotransmitters.

immunity

the balance of good and bad bacteria in your gut microbiota increases immune cells.

Nutrient absorption

Acidity, Inflammation, and Excess Toxins decrease nutrient absorption and So Your Energy Level will drop.

Skin

80% of skin problems are linked to a deficiency in the digestive system, which also leads to food hypersensitivity

Hormone Health

Good bacteria can metabolize and recycle hormones in your body, if your gut isn’t healthy Intestinal hyperpermeability occurs, which is when the tight junctions of the intestinal wall become loose, allowing harmful substances to enter the bloodstream.

Send me a dm let’s talk about your digestive health and goals

1 on 1 coaching
Nutrition plan
Supplements geared to your goals

XX
Crystal

Let’s get ready to pump those muscles!

One of my favourite things to drink before an intense leg workout is Pre Workout & Protein.

When you drink this before a workout it can jump start any muscle protein synthesis that will take place during your workout.

One Of the benefits are elevated blood amino acids during and after your workout.

So muscle protein synthesis can actually increase for as long as 3 hours after taking protein.

This perfect drink is taken about 15 to 30 mins before starting.

My perfect blend is;
Lime lift off, formulated with caffeine that temporarily promotes alertness and focus, made with vitamins that help the body metabolize carbohydrates, fats and proteins. Ginseng helps support cognitive function and reduce mental fatigue, panax ginseng, L-taurine, caffeine, guarana extract inositol, Vitamin C and energy-supporting B vitamins: B1, B2, B3, B5, B6, B7 and B12.

Peach Tea blend of green tea and orange pekoe with cardamom seed and hibiscus.

Aloe Mandarin flavour which provides nutrients from the aloe vera plant.

2 scoops of mango peach Prepare filled with 15gr of protein some carbs Which is great to increase energy , help give pump to the muscle by excelerating blood flow to the muscle, endurance, power, increases oxygen to the blood.

Also Prepare doesn’t give you the tingling feeling like other pre workouts do!

Add water + ice and enjoy!

XX
Crystal

Gratitude expressed causes a chain reaction of happiness and much more.

I have so much that I am grateful for that I can’t help but let it shine.

With that happiness on the inside always let it shine out no matter what ❤️

XX
Crystal

Long workouts I’m always ready for!

When I’m doing a long intense workout I make sure to to consume carbohydrates which will ensure that my muscles receive enough energy, especially in the last half which also has been found to improve perfectly.

What I love about CR7 is that it’s made without artificial flavours or sweeteners, light in taste and formulated to provide 3 necessary components for performance, enhanced hydration, metabolism-supporting B12, and energy!

*Herbalife
CR7 Drive unique blend of vital electrolytes – 135 mg sodium, 125 mg potassium and 60 mg magnesium – enhances hydration while providing 50 calories; formulated with ingredients that help support top performance.
Key Benefits
* Enhances hydration with 320 mg of vital electrolytes lost during exercise
* Brain-fueling glucose helps promote quick and accurate game-time decision-making.
* Easy-to-digest carbohydrate blend helps fuel muscles and sustain energy levels.
* Lightly flavoured with no artificial flavours or sweeteners
* NSF tested and Certified for Sport®*
Fast Facts
* Four-carb blend to provide a mixture of carbohydrates to help performance
* Contains 50% DV of methylcobalamin, the biologically active form of Vitamin B12
* Formulated with vital electrolytes to help enhance hydration
* Colored with juice from real purple carrots and grapes
*Herbalife