3G Health & Fitness, llc

Yoga with our newest family member 🐕

Life happens. Change happens. And you may find yourself struggling to continue working towards your fitness and nutrition goals when you are being pulled in 10000 different ways and life is always changing.

𝗬𝗼𝘂 𝗱𝗼𝗻'𝘁 𝗻𝗲𝗲𝗱 𝗳𝗼𝗰𝘂𝘀 𝗼𝗻 𝘁𝗵𝗲 𝗯𝗶𝗴 𝗽𝗶𝗰𝘁𝘂𝗿𝗲. 𝗜𝗻𝘀𝘁𝗲𝗮𝗱, 𝗳𝗼𝗰𝘂𝘀 𝗼𝗻 𝗼𝗻𝗲 𝗼𝗿 𝘁𝘄𝗼 𝘀𝗺𝗮𝗹𝗹 𝘁𝗵𝗶𝗻𝗴𝘀 𝘆𝗼𝘂 𝗖𝗔𝗡 𝗱𝗼 𝘁𝗼𝗱𝗮𝘆 𝗹𝗶𝗸𝗲:

♦️ Drink more water
♦️ Park farther away from work/stores to increase your steps
♦️ Add some fruit or veggies to your meals
♦️ Go to bed 10 minutes earlier

There are no quick fixes when it comes to improving your health and fitness.

It takes gratitude, grit, & grace to get to your goals.

It takes finding ways that work for you so you can be consistent.

It takes time.

Keep going.

If your goal is to improve your health, fitness, or nutrition, change is inevitable but that doesn't mean you have to restrict yourself from enjoying the things you love.
❗️It means meal planning and prepping so you have food available that taste good and keep you satisfied BUT you can still enjoy ice cream when you have it.
❗️It means finding a movement you enjoy and scheduling it like you would any other important appointment.
❗️It means finding a way to be consistent in your busy life.

Not sure where to start? Message me!

When life hands you mini peppers... you freeze some and you smoke/can some because those little guys cost money and I hate wasting food!

It was time consuming but hopefully it will be worth it when I want roasted or frozen peppers!

Life is busy and most of us won't always have time to do a full workout. But that is not a reason to just not workout..

Instead of worrying about a full workout try planning shorter workouts, walking while on the phone, or try doing easy body weight exercises throughout the day (squats, push-ups, etc.) 𝐁𝐞𝐜𝐚𝐮𝐬𝐞 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐢𝐬 𝐛𝐞𝐭𝐭𝐞𝐫 𝐭𝐡𝐚𝐧 𝐧𝐨𝐭𝐡𝐢𝐧𝐠.

Not sure how to start? Message me and we can find what will fit in to your life.

Spending time at my favorite place doesn't mean I don't workout it just looks different. Today we started the day by walking a few miles enjoying the change of scenery and the morning sunshine and then became beach bums for the remainder of the day!


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Motivation is great and it is abundant in the beginning of any new journey including a health & fitness one. You do all the workouts and eat all the "good for you" foods.

However...motivation isn't going to stick around and some days you won't have any motivation. THIS is when creating habits that fit your life will help you!

Need help creating habits to meet your health and fitness goals? Message me!

“𝙉𝙤 𝙤𝙣𝙚 𝙞𝙨 𝙗𝙤𝙧𝙣 𝙖 𝙜𝙧𝙚𝙖𝙩 𝙘𝙤𝙤𝙠. 𝙊𝙣𝙚 𝙡𝙚𝙖𝙧𝙣𝙨 𝙗𝙮 𝙙𝙤𝙞𝙣𝙜.” – 𝙅𝙪𝙡𝙞𝙖 𝘾𝙝𝙞𝙡𝙙

Our kitchen is a place for dancing, singing into spoons, making meals, talking about our day, and most important learning. Last week this kid wanted to make a recipe she saw in her magazine so she did! From peeling, to cutting, to making ranch dressing, to putting it all together she did it all.

Was there some milk spilled when making ranch dressing? Yes
Did it take longer than expected? Yes
Was she proud of what she did? Heck yes!!
Did she learn anything? Also, yes 😊

When she helps create something in the kitchen, she is more likely to at least try the food. She may not like it and that's ok.

My workout program includes a variety of lifting weights, cardio, and rest days. And the hardest one to get through is a rest day..even if it's an active rest day!

Rest days are necessary.
Rest days help your body heal.
Rest days are good for you.

BUT that doesn't make them easy 😂 so I focus on how I feel and still stretch or go for a nice walk because daily movement is important for my physical and mental health.

Chicken shawarma using boneless skinless chicken thighs is one of our favorite dinners and the leftovers are even better!

For the marinade:
🔹Olive oil
🔹Lemon juice
🔹Garlic
🔹Cumin
🔹Smoked paprika
🔹Oregano
🔹Coriander
🔹Salt
🔹Pepper

I used a vertical skewer with an onion on the bottom and cooked it on my at 350° until the IT reached at least 165°

(The best part about using chicken thighs is they don't dry out if you cook them past 165°)

We enjoy it on pita bread with tzatziki sauce, tomatoes, onion, cucumbers & sweet and sour red cabbage.

Home of the free, because of the brave 🇺🇲

Most mornings start with coffee, breakfast and workout but this weekend it's coffee, breakfast and hot-air balloons!

Our small roommate loves this weekend and hopefully the weather holds so she can see them again 🤞🤞

Change is not easy but it is necessary if have a goal and want to reach it.

The good part of change is that you don't have to do it all at once to reach your goals. Small changes done consistently will help you reach your goals.

A 5 day challenge focused on adding fruits and vegetables to your life!

𝙈𝙚𝙨𝙨𝙖𝙜𝙚 𝙢𝙚 𝙛𝙤𝙧 𝙞𝙣𝙛𝙤!

Spending time in the kitchen cooking one of our favorite meals is the best way to end the day!

Eggplant Parmesan with meat sauce, cucumbers, and there was absolutely some garlic bread too.

Core strength is important for so many reasons: it helps improve posture, balance, coordination and it's crucial for injury prevention.

Your core muscles are made up of your back muscles and abdominal muscles, as well as the muscles in between them that connect them both together. These muscles work together with your back muscles as well as your abdominal muscles to support your spine while keeping it straight so that it doesn't curve forward or backward into poor posture habits like slouching or hunching over at a desk all day long (which can to back pain later on down the road).

Try adding some core exercises like leg raises, bird dog (opposite arm/leg raise), abdominal bracing and planks to your workouts.

Creating new fitness and nutrition habits is hard and it's easy to to get frustrated when you're struggling to do what you think you need to.

Remember that even the smallest actions lead to big changes! Focus on what you can do 🙂

May is quickly approaching and all the spring & summer activities will be starting soon! It's easy to let your goals fall to the wayside while doing all these activities!

Don't let your goals get lost in endless summer activities! This accountability group is meant to help you stay accountable to your goals even when life pulls you in a thousand different directions!

Message me for details or click the link in the comments!

Holiday leftovers are the best!

Today's lunch is smoked egg salad on a low-carb wrap and tabouli on the Syrian bread we made last week ❤️

Happy Easter!

𝗙𝗮𝗰𝘁: 𝘛𝘩𝘦𝘳𝘦 𝘸𝘪𝘭𝘭 𝘯𝘦𝘷𝘦𝘳 𝘣𝘦 𝘢 𝘱𝘦𝘳𝘧𝘦𝘤𝘵 𝘵𝘪𝘮𝘦 𝘵𝘰 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘪𝘮𝘱𝘳𝘰𝘷𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘢𝘯𝘥 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘩𝘢𝘣𝘪𝘵𝘴!

If you're not sure where or how to start message me and we can chat!

Before and after photos are everywhere and if before and after photos are a source of healthy motivation for you, then great! Unfortunately many that you see as advertisements are far from the truth, the results are short lived, and often it is not sustainable.

Fitness is about so much more than looks. It's finding out how strong you are, it's about feeling good in your body because you are taking care of it, and its a way to keep your body strong and stable as you get older.

Just a reminder that reaching a goal requires action.

𝙒𝙖𝙣𝙩𝙞𝙣𝙜 to change is a start but it is not enough.
𝙃𝙤𝙥𝙞𝙣𝙜 to change it not enough.
𝙏𝙝𝙞𝙣𝙠𝙞𝙣𝙜 about change is not enough.

Any type of change requires action and this includes nutrition and fitness. You have to start with a goal or the change you want to make and then create a plan. Here's the tough part, you have follow that plan or modify it when life gets messy or you get knocked down.

𝗜𝗳 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗺𝗮𝗸𝗲 𝗮 𝗰𝗵𝗮𝗻𝗴𝗲 𝗯𝘂𝘁 𝗮𝗿𝗲𝗻'𝘁 𝘀𝘂𝗿𝗲 𝘄𝗵𝗲𝗿𝗲 𝘁𝗼 𝘀𝘁𝗮𝗿𝘁? 𝗠𝗲𝘀𝘀𝗮𝗴𝗲 𝗺𝗲 𝗳𝗼𝗿 𝗮 𝗳𝗿𝗲𝗲 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝘆 𝘀𝗲𝘀𝘀𝗶𝗼𝗻

ℕ𝕒𝕥𝕚𝕠𝕟𝕒𝕝 𝕎𝕒𝕝𝕜𝕚𝕟𝕘 𝔻𝕒𝕪
(Yea it's a holiday!)

Walking is one of the best things you can do for your health and fitness. So grab some comfy shoes, a friend, or some good music and hit the pavement!

Working out with a small human running around isn't always easy and some days are better than others!

We have found ways to keep her occupied including a toy area and "garage" for her bike, easy to do activities at her table, a hammock for hanging out, and her own weights to workout along side me..

It took time, patience, and a whole lot of trial and error to figure out what works for us and it changes a lot!

How do you get your workout in when there's little ones around?

For me, working out is about more than just staying in shape physically. When I exercise, I feel better mentally too. It's my time to focus on myself and be selfish in the best way possible. While it can sometimes be challenging to fit mom life into my workouts, I have learned to make it work with a little creativity!

Warmer weather is hopefully coming to our way! Warm weather requires more energy for sports, beach days and for some chasing little ones around trying to put sunscreen on (it's like wrangling wild animals)!

All of these activities require energy and stamina to keep up! So, it's a great time to focus on improving your fitness to keep up with all the summer time outings!

Message me to chat about your goals and how I can help!

There is always excitement and motivation when you're starting a new health & fitness journey. As you continue on however, that excitement can fade and finding motivation can be a struggle.

This is were your "𝑾𝒉𝒚" comes in. When your motivation and excitement have taken a vacation ask yourself "𝑾𝒉𝒚 𝒂𝒎 𝑰 𝒅𝒐𝒊𝒏𝒈 𝒕𝒉𝒊𝒔?"

Everyone's answer to this question will be different and none of them are wrong!

What is you why?

Cardio can feel like it's never going to end but it is an important part of my fitness. It improves memory, increases blood flow, improves mood, and it can improve how well you sleep!

Start small and find something that you enjoy whether it is walking, dancing, running, or using an elliptical!

Starting the week off with muffins ☺️

Easy, delicious, and kid approved!