Your Health 1st

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My wish for all of you! Let me know how I can help!

🙄"Get out of your Head"🤔

I wear this saying on my watch every day to remind me that sometimes you need to push through the road blocks.

🤍💜Today I did just that. Running has been a hard thing for me to wrap my brain/body around since having all my foot issues which eventually lead to surgery. I used to love running and now my head wants to run but my body says nah maybe tomorrow. Well...not today!! I went out, ran 3 miles and feel amazing. Was it hard. Hell ya it was hard, but I did it.

🫶Thankful for my Tranont products that help give me a "Boost" prior to the run and "Quench" my thirst after the run. These all natural products are just what was needed today to push through.

Be amazing today!

So very true!

This morning we got it done.

Kickboxing for the win!

Looking to join a group of fun, motivational ladies in the morning? Come workout with us, we would love to have you!

Me today.....

Truth!

🤸🏾You understand the importance of getting some sort of movement every day.⁣⁠⁣⁠
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If you exercise regularly, you probably know that kickass workouts can leave you feeling like a million bucks 🥊 🥊⁣⁠⁣⁠
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Here are just a few reasons *why* getting full-body movement in every day has us feeling like this 🤗⁣⁣⁠⁣⁠
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🙋🏻‍♀️🙋🏽‍♂️ Hands up if regular exercise has positively impacted your health (mental, physical, or emotional).

Thank you to the ladies who get up with me and chase !

Happy National Relaxation day!! 😌 Take 10 minutes to just relax today and clear your mind.

Today is a great day to remind you of how assisted stretching and flexibility can help your body relax and recover.

As a Certified Stretching and Flexibility coach, I would love the opportunity to work with you to gain some movement back.

10 Budget-Friendly Grocery Store Hacks

Log in to your bank account and see how much you spend on eating out and groceries.

Where could you save some money? I challenge you to find $50 a month to save on food expenses!

Here are some ideas…

💎 Download a budgeting app (ex: Every Dollar is free) to keep track of spending. You’d be amazed how much you can save by just being aware and creating a budget.

💎 Buy in Bulk - Shop at Wholesale stores (Sam's, Costco, etc.) Family packs of steak, chicken, fish and potatoes go a long way.

💎 Grocery List + Coupons - Make a grocery list ahead of time and bring at least 4 coupons to the store.

💎 Prepare Large Batches - Make stews, casseroles, and stir-frys and then freeze for another day.

💎 Plan for “Leftovers” - Plan days and meals that you know you will eat leftovers. This saves money on buying a meal that day.

💎 Buy Seasonal - Produce that is local and in-season is easier to get and less expensive - and tastes better!

💎 Buy Frozen Out-of-Season - When fruits and vegetables are out of season, it is much more cost-effective to buy them frozen.

💎 Buy Whole - If it makes sense for you, pre-wash and cut fruits and vegetables yourself.

💎 Go Generic - Generic is often just as good but much less costly.

💎 Compare - Find the “unit price” on the shelf and use it to compare different brands and sizes to find the best option.

Who doesn't love a little peanut butter?

Let's Unlock Your Potential for a Happier, Healthier You!

At Your Health 1st, my mission as a Certified Wellness, Nutrition, and Fitness Coach is to guide you through the journey of self-discovery and empowerment. Let's conquer your fears and make 'I can't' a thing of the past!

As a person who has had weight, severe back and knee issues, I understand how difficult and uncomfortable the journey can be.

If you or anyone you know needs help in this area, I’d love to chat!

6 At-Home Healthy Cooking Hacks

I love these easy-peasy hacks because they are healthy and budget-friendly!

👨‍🍳 Make your own pasta sauce or salad dressing (store bought sauces and dressings are usually filled with extra sugar and calories).

Vinaigrette recipe: 3⁄4 cup of oil, 1⁄4 cup of vinegar, salt, pepper and then add one of the following: Dijon mustard, honey, orange juice, maple syrup, garlic or lime juice.

👨‍🍳 Make your own vanilla - Soak two vanilla beans in a liter of vodka for about three months. Shake it well every morning.

👨‍🍳 Remove the fat from homemade soups by tossing in a few ice cubes. The fat will congeal around the ice, which can then be removed. Note: this will cool the soup a bit so you may need to reheat then!

👨‍🍳 If you would like to steam vegetables but do not have a steamer, cover the bottom of a pan with small aluminum foil balls and fill it with water up to half the height of the balls. Boil the water, then add your vegetables, and cook for 10-15 minutes.

👨‍🍳 Add toasted nuts to recipes to boost the flavor. To toast nuts, place them in a dry skillet over medium heat. Shake the pan often and roast for 4-5 minutes until fragrant.

👨‍🍳 Boost the flavor to your oatmeal cookies and muffins by baking oatmeal in a shallow pan for about 10 minutes before adding it to the mix. Be sure it does not get too brown or it will take on a bitter taste.

Which one will you try this week?

What does your favorite excercise include?

Comment below!

All of this!

🌞Happy Sunday Friends!🌞

My 5am workout crew has been making some great healthy snacks/breakfasts and sharing them with the group, so i thought why not have a little bit more fun with that!

Let's share receipes today! Let's see how many we can add!

Leave yours in the comments!⬇️

Save time and money with these smart hacks to make your produce last longer.

🥬 Soak lettuce or celery that are limp in ice water to make them crisp after prolonged refrigeration.

🥑 Sq**rt halved avocados with lemon or lime juice to prevent browning

🥕 To avoid dried-out carrots, put them in a container filled with water, seal it, and keep in the refrigerator.

🥔 Store potatoes with apples to keep potatoes fresh longer and avoid sprouting.

🥬 Place asparagus upright with the cut edges submerged in a bowl or cup of water - just as you would with cut-flowers. Place a plastic bag over the tops and store in the refrigerator.

🌿 Store herbs like cilantro and basil with their stalks immersed in water. Just like cut flowers and asparagus, herbs do not survive for long if not placed in water.

🍓 Wash berries with a mix of 1 part vinegar and 3 parts water to disinfect against mold. Then rinse with water and dry thoroughly. Place in a container lined with paper towels.

🍋 Puncture a hole in a lemon instead of cutting it in half to squeeze out the juice so the entire lemon doesn’t dry out.

🍌 Keep bananas separate from other fruits. If you notice they are starting to ripen before you can eat them, peel and place them in the freezer for smoothies.

And this last one is not a keep-fresh longer hack, but a freshen up quick hack. ;)

🍅 Ripen your green tomatoes overnight by putting them in a brown paper bag with an overripe banana.

❓️When it comes to your health and wellness, do you have a strict routine or do you do what feels best that day❓️

Yes! This is what my goal is for you!!

Happy National Wellness month!

Let's focus on you!

August is also National Wellness Month.

Dont know where to start? Let's talk!

Best advice ever. These are just moments and they too shall pass.

It sure will! Give it a try....

Let me know how I can help!

Exactly 💯

Absolutely 100%

Things like your...

Let's have some fun and tag that person.

Every day is new start! You are in control of your behaviors. Be positive and stay strong!!!

Sure do need alot more of this in the world.

1 small gesture can mean the world to someone else.

Stairs.... love them or hate them?🤪

Either way we got them done this morning!

Morning workouts outside are the best 🥰