Results By Dina Barela

Channeling elegance and allure at Mayfair dinner show in Vegas while eating clean and living my best life 💫

Monday Motivation: Accountability is crucial for your well-being. Own your actions and choices, for neglecting accountability is a disaster for your health. Excuses are useless.

‘Rocky’ Star Dolph Lundgren Reveals Cancer Diagnosis, Told He Only Had ‘2 or 3 Years Left’

Living in Vegas, but cheering for both teams with equal gusto! Good luck to all, and may the best team win! 🏈💥

An unforgettable moment with the amazing owner of the Raiders Mark Davis, as we eagerly anticipate the grand spectacle of Super Bowl LVIII at our very own Raiders Allegiant Stadium in Las Vegas! The excitement is palpable, and we can’t wait to witness history unfold on this incredible stage. Our city is filling up with excited 49ers and Chiefs fans that we are so happy to have!

Embrace Your Imperfections, Elevate Your Confidence ✨

In a world full of judgments and endless comparisons, there’s tremendous power in accepting our own flaws. 🌟 Once you embrace your imperfections, you create an unshakable armor that shields you from any form of attack. You become the master of your own narrative, the author of your story. 💪

Confidence, my friends, is the key ingredient in this empowering journey. It’s like a magic elixir that propels us forward, allowing us to radiate our true selves with unapologetic authenticity. ✨ When you believe in yourself, your beauty transcends physical appearance. It’s a light that can’t be dimmed, a magnet that draws positive energy towards you.

Remember, each flaw is a testament to your uniqueness and your strength. They are a part of the mosaic that makes you beautifully imperfect. By accepting them, you send a powerful message: I am enough, flaws and all. ❤️ So, let’s banish self-doubt and insecurity to make room for boundless self-confidence. It’s time to rise above the noise and unleash our inner warriors. 🙌

Stand tall, my friends, and let the world witness the awe-inspiring radiance that comes from embracing who you truly are. Believe in your worth, wear your flaws with pride, and trust that confidence will guide you to incredible heights. 🌟💫

I’m SO ready for pool season in 9 weeks! 😆 💪🏽 Want fast flat stomach and ABS? Boost your immunity and enhance your lean midsection and mental health with a happy gut! 🌱✨”

Here are some tips to improve your gut health:

1️⃣ Load up on fiber-rich foods: Include plenty of fruits, vegetables, whole grains, and legumes in your diet. These nourish your gut with essential nutrients and promote healthy digestion.

2️⃣ Probiotics are your best pals: Incorporate probiotic-rich foods into your meals, such as yogurt, sauerkraut, kefir, and kimchi. These goodies introduce beneficial bacteria to your gut, supporting gut health and immunity.

3️⃣ Stay hydrated: Drink plenty of water throughout the day to aid digestion, prevent constipation, and maintain a healthy gut.

4️⃣ Minimize processed foods and sugars: These can disrupt the balance of your gut microbiome. Opt for whole, unprocessed foods as much as possible.

5️⃣ Manage stress levels: Chronic stress can negatively impact your gut health. Practice relaxation techniques like meditation, yoga, or deep breathing exercises to reduce stress and promote a happy gut.

Remember, a healthy gut is the foundation for a resilient immune system and a balanced mind. Take care of your gut, and it will take care of you! 🌟🌿

🌱 How to Maintain a Clean Eating Routine While Socializing at Restaurants 🍽️

Hey Instagram fam! 👋 Many of you have asked for tips on how to stay on track with clean eating while enjoying social gatherings at restaurants. Here are a few helpful strategies to keep in mind:

1️⃣ Plan Ahead: Before heading out, take a look at the restaurant's menu online. Look for options that align with your clean eating goals, such as grilled meats, steamed vegetables, or salads. This way, you'll have a better idea of what to order when you arrive.

2️⃣ Focus on Quality: Prioritize whole, unprocessed foods whenever possible. Opt for lean protein sources like chicken or fish, whole grains, and colorful veggies. Minimize added sugars, unhealthy fats, and refined ingredients.

3️⃣ Portion Control: Restaurants often serve larger portions than we need. Consider sharing a dish with a friend or ordering a half-size portion. Alternatively, you can ask for a to-go container when your meal arrives and put aside a portion to enjoy later.

4️⃣ Mindful Indulgence: It's okay to treat yourself occasionally! If you're craving something less clean, allow yourself a small indulgence. Balance it out by making healthier choices throughout the day or week.

5️⃣ Stay Hydrated: Remember to drink plenty of water before, during, and after your meal. This helps control cravings and keeps you hydrated.

6️⃣ Socialize Smart: Focus on enjoying the company of your friends or loved ones, rather than solely fixating on food. Engage in conversation, and savor the experience of connecting with others.

Remember, finding a balance between clean eating and enjoying social occasions is key. Listen to your body, make conscious choices, and remember that one meal won't make or break your overall healthy eating habits. Cheers to nourishing both your body and your relationships! 🌱💚

As a single mom and business owner I’ve been asked many times how I manage to find time for my Fitness and Health. Finding the time and energy to prioritize fitness and health goals can be difficult for busy single moms and business owners. However, with some smart strategies and effective time management, it is possible. Here are some steps to help stay focused:

1. Set specific and achievable fitness and health goals that fit your lifestyle and prioritize them based on importance.

2. Treat your workouts like important appointments and schedule them in your weekly routine. Aim for at least 150 minutes of aerobic activity and two or more strength training sessions per week.

3. Opt for efficient workouts like HIIT or circuit training that offer maximum benefits in a short amount of time.

4. Use technology, such as apps like LoseIt or MyFitnessPal, to track your progress and stay on track.

5. Involve your children in fitness activities like going to the park or participating in sports together.

6. Plan and prepare your meals and snacks in advance to ensure healthy options are readily available.

7. Stay hydrated and get enough quality sleep (7-9 hours per night) to maintain peak performance.

8. Seek support from other single moms or business owners with similar goals, join online communities or local fitness groups, or consider hiring a personal trainer or health coach for accountability.

9. Stay flexible and adaptable, knowing that there will be days when things don't go as planned. Find alternatives or adjust your schedule accordingly.

10. Celebrate your milestones and reward yourself when you reach specific goals to maintain motivation.

Remember to find balance, take small steps daily, and be kind to yourself. With determination and the right mindset, staying focused on fitness and health goals is possible. inspiration

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Start the year right, don't drive under the influence! 🚫🚗💔 Let's keep our roads safe and our loved ones protected. It's all about making responsible choices and looking out for each other. under the influence (DUI) is extremely dangerous and risky. It not only endangers your own life but also the lives of others on the road. The legal consequences of a DUI can be severe, including fines, license suspension, and even jail time. It is always better to plan ahead and arrange for a sober driver or use alternative transportation options if you have been drinking. Remember, safety should always be the top priority.

One of my favorite ways to develop muscle mass through
German Volume Training (GVT)
GVT is a widely known training method for promoting muscle mass. It involves performing high volume workouts with a focus on specific muscle groups. Here's how it typically works:

1. Exercise Selection: Choose compound exercises that target major muscle groups such as squats, bench presses, rows, shoulder presses, etc.

2. Sets and Reps: Perform 10 sets of 10 reps for each exercise. Use a weight that is approximately 60% of your one-rep max (1RM). This weight should be challenging but manageable to complete all sets and reps.

3. Rest Periods: Rest for 60-90 seconds between sets. This allows for some recovery while maintaining a good intensity level.

4. Progression: Aim to increase the weight used for each exercise once you can complete all 10 sets of 10 reps with proper form. Gradually increase the load by 2.5-5 pounds (1-2.5 kg) each time.

5. Training Frequency: Perform the German Volume Training routine for a specific muscle group once or twice a week. With the high volume and intensity, it is important to allow sufficient recovery time between workouts.

6. Additional Exercises: You can include 1-2 accessory exercises per muscle group at the end of the workout. These exercises should focus on targeting different angles or smaller, supporting muscles to further enhance muscle development.

Remember to warm up properly before starting the German Volume Training routine and prioritize proper form and technique throughout the workout to minimize the risk of injury.

It's also essential to combine this training method with a balanced nutrition plan that includes sufficient protein, carbohydrates, and healthy fats to support your muscle-building goals.

As always, consult with a qualified fitness professional or personal trainer before starting any new training program to ensure it aligns with your individual needs and goals.

Extremely proud of my client who lost a little over 30 pounds of body fat in the last 11 weeks of training and nutrition coaching with me! She is a diabetes 2 Patient who hired me to help her with reversing her diabetes two with healthy lifestyle changes.

Reversing Type 2 diabetes requires adopting a healthy lifestyle and making certain changes to manage blood sugar levels effectively. While it's essential to consult with a healthcare professional for personalized guidance, below are general steps to help you initiate the reversal process:

1. Consult with a healthcare professional: Seek guidance from a doctor or a registered dietitian to create a personalized plan that suits your specific needs and medical history.

2. Modify your diet: Adopt a balanced and nutritious diet that focuses on whole, unprocessed foods. Include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals. Limit the intake of sugary foods, refined grains, processed snacks, and sugary beverages.

3. Portion control: Manage your portion sizes to avoid overeating and excessive caloric intake. This will help regulate blood sugar levels and promote weight loss if necessary.

4. Choose low glycemic index foods: Opt for foods with a low glycemic index (GI), as they have a smaller impact on blood sugar levels. Examples include whole fruits, non-starchy vegetables, whole grains, legumes, and lean proteins.

5. Regular exercise: Engage in regular physical activity to help control blood sugar levels, improve insulin sensitivity, and support overall health. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training exercises.

6. Weight management: If overweight, losing excess weight is crucial for reversing diabetes. Follow a calorie-controlled diet, combine it with regular exercise, and consult with a healthcare professional to create a safe weight loss plan.

7. Monitor blood sugar levels: Regularly monitor your blood sugar levels to track your progress. This will help you make necessary adjustments to your diet and lifestyle.

8. Medication management: If you're currently on medication for diabetes, strictly follow the prescribed regimen and consult with your healthcare provider for any necessary adjustments during the reversal process. We are only 30% away from her weight loss goal. I’m going to continue updating on her progress and will announce once she is in remission.

Remember that reversing Type 2 diabetes takes time, effort, and commitment. Consistency in adopting a healthy lifestyle is key, and it's important to work closely with healthcare professionals for guidance and support throughout the process.

Back in Uniform👙!

Coach tip of the week: Get busy living or get busy dying.

😬

❤️ VIBES ❤️

Sadio Mane: “I resisted hunger, I worked in the fields, I survived wars, I played football barefoot, I had no education and many more things, but today with what I earn from football, I can help my people.

"I built schools, a hospital, we offer clothes, shoes, food to people living in extreme poverty. In addition, I give 70 euros per month to all people in a very poor region of Senegal." I don't need to flaunt fancy cars, fancy villas, travel, let alone planes, I'd rather my people get a bit of what life has given me."

Respects African real Hero👑❤️⚽
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Happy 4th of July!

Beyoncé's Coachella Diet Had No Carbs, Sugar, Dairy, Meat, Fish, or Alcohol

Simple, Fresh, and Delicious. This Lemon Basil Quinoa Salad is always a hit.
https://www.theblendergirl.com/recipe/quinoa-salad-with-basil/