Fit + Girl
A hub, in partnership with WellSpring VitalHub, committed to enhancing health and wellness, fitness, optimal nutrition, and preventive health screenings.
Iโve just wrapped up my Fit + Girl Virtual Event, and instead of 5 miles, I pushed myself to 10 miles! Feeling fantastic!
If you're still in bed, it's time to get up and get active! You have until midnight to finish your miles.
Letโs crush this challenge together!
๐ข Don't Miss Out!
Vascular Screening Event on August 17th ๐ข
WellSpring VitalHub is hosting a special Vascular Screening event on August 17th, aimed at detecting early signs of stroke, aneurysm, and lower limb blockage.
๐ฉบ Why You Should Attend:
Early Detection Saves Lives: Catch potential vascular issues before they become serious.
Community Focused: Addressing unique health challenges in our community.
Affordable Care:
Screenings usually cost over $100, but weโre offering them for just $50!
โณ Space is Limited!
Don't wait to secure your spot.
๐ Register Now: https://www.eventbrite.com/e/vascular-screening-carotid-aorta-lower-limb-abi-tickets-926517026367
Take charge of your health and join us for this important event. If you have any questions, feel free to reach out. See you there!
New Blog Post: Stroke and Prevention
https://www.wellspringvitalhub.com/post/preventing-stroke-key-risk-factors-and-prevention-methods-1
What is Vascular Screening?
Vascular screening is a preventive measure to detect potential health issues early, such as stroke risk and aneurysms.
At WellSpring VitalHub, weโre dedicated to your heart and vascular health!
Why is it important?
Early detection can save lives by identifying issues before they become serious.
Our comprehensive screening includes:
Carotid Duplex:
Assessing stroke risk.
Abdominal Screening: Detecting aneurysms.
Ankle Brachial Index: Evaluating overall vascular health.
Who should get screened?
- Individuals over 50
- Those with a family history of vascular diseases.
- People with high blood pressure, high cholesterol, diabetes, or those who smoke.
Benefits of Early Detection:
- Early intervention and treatment.
- Better health outcomes
Join us this August for a thorough vascular screening. Early detection is key!
Reserve your spot now.
Date: Saturday, August 17th, 2024
https://www.wellspringvitalhub.com/book-online
Exciting News from Fit + Girl!
We are thrilled to announce that Fit + Girl is expanding its focus to bring you even more comprehensive health and wellness content through our partnership with WellSpring VitalHub!
What's New?
โค๏ธ Vascular and Heart Health Guidance
๐ง Mental Health Support
๐๏ธโโ๏ธ Advanced Fitness Programs
๐ฆ Disease Prevention and Health Education
We are committed to empowering you with knowledge and support for a healthier lifestyle, while still delivering the healthy eating tips and exercise routines you love.
Stay tuned for more updates and join us on this incredible journey towards holistic wellness!
www.eventbrite.com/e/fit-girl-virtual-fitness-tickets-909187463177
Itโs that time of year again!
Join us for our 4th annual virtual fitness event, proudly sponsored by Fit + Girl on Saturday, July 27th.
Join our free virtual event for all ages.
Pick any activityโbiking, walking, running, dancing, swimming, hikingโto complete 5 miles.
Make it a group effort and enjoy the fun together!
Register now and invite your friends to this free event!
We kindly ask all participants to register, even though it's free, simply to help us keep track of numbers.
Fit + Girl Virtual Fitness Join us for our 4th annual virtual fitness event, sponsored by Fit + Girl! Open to all ages. Register now and invite your friends!
Have you ever tried to cut back on sugar but struggled to find the right alternatives?
Well, I enjoy my daily lemon and ginger tea with either honey or brown sugar. However, since the challenge this month is to cut out sugar, I had to search for an alternative.
Have you tried Stevia? I've done some research for you, but remember, it's essential to consult with your primary care provider before trying this.
Let's make healthier choices together! ๐ช
๐ซ Ready to detox from sugar and processed foods?
๐ฅฆ Join us for a month-long challenge to kickstart your journey to better health! Say goodbye to sugar cravings and hello to nutritious, whole foods.
Are you in?
This challenge is personal for me because I have a sweet tooth. Fighting constant sugar cravings will make this month tough, but together, we can conquer it!
When reducing or eliminating sugar from your diet, it's important to focus on incorporating whole, nutrient-dense foods to satisfy cravings and provide sustained energy.
Here are some alternatives to sugar that you can incorporate into your diet:
1. Fresh fruit: Enjoying whole fruits like berries, apples, oranges, and bananas can satisfy sweet cravings while providing essential vitamins, minerals, and fiber.
2. Natural sweeteners: Opt for natural sweeteners like honey, maple syrup, or dates in moderation to sweeten recipes or beverages.
3. Stevia: Stevia is a natural, zero-calorie sweetener derived from the leaves of the Stevia rebaudiana plant. It can be used to sweeten beverages or baked goods without adding extra calories or sugar.
4. Spices: Enhance the flavor of foods with spices like cinnamon, nutmeg, or vanilla extract, which can provide a hint of sweetness without adding sugar.
5. Unsweetened alternatives: Choose unsweetened versions of products like yogurt, almond milk, or nut butter to reduce added sugars in your diet.
6. Protein-rich snacks: Incorporate protein-rich snacks like nuts, seeds, Greek yogurt, or hard-boiled eggs into your diet to help stabilize blood sugar levels and curb cravings.
Processed foods are typically high in unhealthy fats, added sugars, sodium, and artificial additives. When reducing processed foods from your diet, focus on incorporating whole, minimally processed foods to promote better health.
In summary, ditching sugar for natural options and processed foods for whole nutritious alternatives is crucial for better health.
Let's embrace this change together for a healthier future.
Fit + Girl Apparel and Accessories
Available at jummyajayi.com
Hoodie โ๏ธ
Waist Trainer โ๏ธ
Fitness Hat โ๏ธ
Sled pushes are a powerful full-body exercise commonly used in strength and conditioning workouts.
Benefits:
Full-Body Engagement: Works muscles in the legs, hips, core, and upper body.
Cardiovascular Conditioning: Boosts heart rate and endurance.
Functional Strength: Mimics real-life pushing movements.
Versatility: Adaptable for various fitness levels by adjusting weight and intensity.
Incorporating sled pushes into your routine can enhance overall strength, conditioning, and physical fitness.
Kettlebell exercises offer a versatile full-body workout.
Kettlebell exercises are dynamic movements that utilize a kettlebell.
Popular exercises include:
1. Kettlebell Swings: Hip hinge movement swinging the kettlebell from between your legs to chest level.
2. Goblet Squats: Holding the kettlebell close to your chest while performing squats.
3. Turkish Get-Ups: A multi-step movement from lying down to standing, incorporating various muscle groups.
4. Kettlebell Deadlifts: Lifting the kettlebell from the ground with a hip hinge movement.
5. Kettlebell Presses: Pushing the kettlebell overhead, either with one or both hands.
6. Kettlebell Rows: Bending at the hips and knees while pulling the kettlebell towards your chest.
7. Kettlebell Lunges: Performing lunges while holding a kettlebell.
These exercises engage multiple muscle groups, promoting strength, flexibility, and cardiovascular fitness.
Always ensure proper form to maximize benefits and minimize the risk of injury.
With Christmas coming up and the new year around the corner, staying healthy and losing weight is on many minds.
Trying a plant-based diet is a simple way to achieve both goals.
A Plant-Based diet focuses on consuming plant-derived foods like fruits, vegetables, grains, nuts, and seeds while excluding animal products.
The amount of weight you can lose in 21 days on a plant-based diet varies based on factors like your starting weight, metabolism, and activity level.
Generally, a safe and sustainable weight loss is around 1 to 2 pounds per week. So, in 21 days, a realistic goal might be 2 to 4 pounds.
Keep in mind that individual results can vary.
In your first week of a plant-based diet, focus on incorporating these foods:
1. Fruits: Berries, apples, oranges, bananas.
2. Vegetables: Leafy greens (spinach, kale), broccoli, carrots, bell peppers.
3. Whole Grains: Quinoa, brown rice, oats.
4. Legumes: Chickpeas, lentils, black beans.
5. Nuts and Seeds: Almonds, chia seeds, flaxseeds.
6. Plant-Based Proteins: Tofu, tempeh, edamame.
7. Healthy Fats: Avocado, olive oil.
Create balanced meals using a variety of these ingredients to ensure you're getting essential nutrients.
Remember to drink plenty of water and listen to your body's hunger and fullness cues.
Visit again next week for insights into your second week on a plant-based diet. Take note of your starting weight, and for more tips, follow Fit + Girl
A reminder to prioritize self-care and cherish your health.
In today's busy world, it's easy to forget about taking care of ourselves. That's why it's important to cherish your health and prioritize your physical, mental, and emotional well-being.
Whether it's through regular exercise or finding ways to manage stress, there are many ways we can take care of our health.
By making our well-being a priority, we can improve our overall quality of life and enjoy all that life has to offer.
So take a moment today and cherish your health. Your body and mind will thank you for it!
Remember, you only have one body - Take care of it!
Quick "Pick Me Up" Pre / Post Workout
2 Cups of Baby Spinach
1 Medium Banana
1 cup of frozen mixed berries
Water
***200 Calories***
Brown Rice with vegetables, topped with sautรฉed onions, peppers, tomatoes, and salmon ๐
Follow Fit + Girl to get tips on healthy foods and exercise.
When the plan was to exercise outside, but the weather wasn't cooperating ๐
Anyway, I improvised by walking on the treadmill for 100 minutes.
Secret to Staying Healthy
S.H.I.E.L.D
S - Sleep 7 hours daily
H - Handle stress in a positive way
I - Interact with other people
E - Exercise
L - Learn new things every day
D - Diet (Eliminate SUGAR)
** I'm referring to myself when it comes to "Eliminating Sugar" ๐๐๐ The struggle is really for sure.
Follow Fit + Girl for more healthy tips
Chick Peas (Garbanzo Beans) Moinmoin
๐๐๐
I got this idea from my girl Dare ๐๐ฟ๐๐ฟ. It was truly delicious.
Nutrition Facts
Calories - 550 / Serving
Cooking Pouch - https://bojafricanshop.com/index.php/product/moimoi-cooking-pouch/
Ingredients:
I bag of Chickpeas
5 cans of Tuna (in water or oil)
6 Raw Eggs
Tomato Sauce (Medium)
Onions
Pepper
Oil (1/2 cup)
Seasoning (Knorr)
Salmon Mango Avocado with Brown Rice ๐๐๐
Nutrition Facts
550 Calories / Serving
Lentil Moin Moin
Typically made with black eye beans, I substituted it with red Lentils, and it actually came out delicious. It's easier and quicker to make, and most importantly, you can't even tell the difference.
Ingredients:
- 2 to 3 cups of water to blend
- 1 bag of Red Lentils
- 1 Large Onion
- 1 can of tomato sauce
- 5 Scotch peppers
- 5 can of Tuna (water) ๐ Drain the water
- 1 cup of vegetable oil
- 6 raw eggs
Direction:
- Soak the lentil in warm or cold water for 2 to 5 mins
Drain the water and blend it with onion, peppers, tomato sauce, and water.
Once it's well blended and smooth, pour it into a bowl and mix it with 5 cans of drained tuna, 6 raw eggs, 1 cup of vegetable oil, and Maggi.
Mix everything up nicely and pour it into your foil paper to cook or baking dish to bake it.
Cook Time - 1 hr +
Course - Main Course, Side Dish
Cuisine - African, Nigerian
Serving - 1
Calories - 260 calories/pouch
Fat - 15g
Carbs - 16g
Protein - 14g
Chol - 66g
Morning Grind ๐ช๐พ๐ช๐พ๐ช๐พ
Vegetable Balls ๐
Found this recipe online and decided to try it. Glad I did because it was delicious.
What I'll do differently next time is use Air Fryer instead of frying it just to cut down on the calories.
Try it yourself and let me know what you think.
Vegetable Balls (24)
Nutrition Facts
2 Zuchinni - 103
2 Carrots - 50
2 large Potatoes - 585
3 Eggs - 216
Corn starch (3 teaspoons) - 30
Pepper - 10
Maggi Seasoning - 0
Olive oil (1/2 cup) - 955
Total Calories - 1949
81cal/veggie ball
Yeah... Exactly what he said ๐คท๐ฟโโ๏ธ๐คท๐ฟโโ๏ธ๐คท๐ฟโโ๏ธ
If you can walk to the refrigerator, then you can exercise. Simple as 1, 2, 3
I made an investment on MaxiClimber XL 2000, and it was totally worth it.
This is a high intensity exercise that works your arms, legs, and core.
I love the fact that this machine offers upper body muscle sculpting benefits.
Can't wait till the day that I can actually do 30 mins straight ๐
Click here to claim your Sponsored Listing.
Videos (show all)
Category
Contact the practice
Address
20720
16701 Melford Boulevard
Bowie, 20715
Health and Wellness / Martial Arts / Qigong / Tai Chi Chuan / Mobility
14625 London Lane
Bowie, 20715
Love Yourself Simple ... self-care with the simplest ingredients in nature! We promote health & well
16701 Melford Boulevard, Suite 400
Bowie, 20715
Restore your sense of beauty, balance, and bliss with a personalized holistic strategy to nourish your hair, scalp, mind, body, and spirit.
Bowie
Bye Bye Belly is the proud home of the Get SNATCHED! Juice We have a variety of products that target weight loss and also offer a wide range of health maintenance products such as...
6710 Laurel Bowie Road #2222
Bowie, 20718
Apryl Showers is a mobile shower and restroom trailer providing a safe, clean environment to perform
Bowie
We offer information on total body wellness and offer products that will help you take your health to an optimum level.
4891 Telsa Drive
Bowie, 20721
RX F.I.T Club (R.O.A.N.E Xperience F.I.T -Faith Ignites Transformation) is a Lifestyle Wellness Trai
17108 Birch Leaf Terrace
Bowie, 20716
I am a multi-faceted, purpose driven health and happiness coach and consultant who is passionate about supporting people in transforming their lives.