Rosie Moore
I'm an accountability coach and weight loss expert certified in nutrition, training and yoga. I spec
27/04/2024
Dipping my toes into the season like... cue the awkward bikini pose 😂☀️
To be real, what I had planned to be my chic poolside photo op turned into an unexpected cold plunge 🥶 I'm sorry but I'll always be a sucker for heated pools
17/04/2024
🧘🏻♀️Practicing yoga is much more fun in good company and kids sure have a way of reminding you to keep it playful. 🤸🏻♀️
🌱 Planting seeds of mindfulness through yoga and trying to lead by example for the next generation.
10/04/2024
😅 Do you ever feel like you're just barely keeping it together when others seem to just cruise? I find it helpful to remember the duck analogy:
🦆💦 Just like a duck gliding gracefully on water, we often only see the serene surface of someone's life. Beneath it all, there's hard work, quiet determination, and resilience.
💪 😄
09/04/2024
👀 Who said fun plates are just for kids?
We eat with our eyes too 😄
So don’t forget to indulge your inner child and eat the rainbow 🌈
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03/04/2024
Who needs personal space when you can have a whole bubble?
Got a chance to go dome glamping in the mountains and live my best when we were back home in Thailand this past winter. It really felt like I was able to unplug and slow down 🔌 🐌
✅Bubble Benefits🟰Blissful privacy with a view, instant stress relief and a built-in way to dodge those pesky mosquitoes!
28/03/2024
☀️ 🌊 Spring break vibes from our time in Santa Cruz.
🌷One nice thing about spring, aside from the warm weather, is that reminds us that change is constant and transformation is possible.
Grateful for moments of poolside bliss, 🏃🏻♀️beach runs and cherished family time. 💛
22/03/2024
☕️ Allow me to spill the beans on the science behind timing your caffeine fix just right! 😉
I’ve spent a lot of time helping people build energizing, healthy morning habits and topic of coffee comes up often. And for my coffee lovers out there, the common question is around WHEN to indulge in your favorite morning pick-me-up.
⏰ Currently, experts are saying to wait up to 1 hour after you wake up ☀️
While there may not be a specific study that directly addresses waiting 1 hour before drinking coffee, the recommendation is informed by the interplay of cortisol, adenosine, and caffeine in the body, as well as principles of circadian biology and sleep science.
If you’re like me, when I first learned this you might be thinking:
A whole HOUR? Why?!!!
Cortisol, the ultimate wake-up call hormone, peaks about 30 to 45 minutes after you wake up. And if you can hold off on drinking coffee first thing, when your cortisol takes a nosedive, your body becomes a caffeine-sensitivity superhero.
Translation? You’ll feel that java jolt WAY more intensely, without needing to up your dosage. 😃
Of course it’s worth noting that individual responses to caffeine may vary, so what works optimally for one person may differ for another.
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22/03/2024
☕️ Allow me to spill the beans on the science behind timing your caffeine fix just right! 😉
I've spent a lot of time helping people build energizing, healthy morning habits and topic of coffee comes up often. And for my coffee lovers out there, the common question is around WHEN to indulge in your favorite morning pick-me-up.
⏰ Currently, experts are saying to wait up to 1 hour after you wake up ☀️
While there may not be a specific study that directly addresses waiting 1 hour before drinking coffee, the recommendation is informed by the interplay of cortisol, adenosine, and caffeine in the body, as well as principles of circadian biology and sleep science.
If you're like me, when I first learned this you might be thinking:
A whole HOUR? Why?!!!
Cortisol, the ultimate wake-up call hormone, peaks about 30 to 45 minutes after you wake up. And if you can hold off on drinking coffee first thing, when your cortisol takes a nosedive, your body becomes a caffeine-sensitivity superhero.
Translation? You'll feel that java jolt WAY more intensely, without needing to up your dosage. 😃
Of course it's worth noting that individual responses to caffeine may vary, so what works optimally for one person may differ for another.
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19/03/2024
What’s waiting for you just outside of your comfort zone?
I’ve been 1-on-1 coaching for almost a decade now. This morning on a call, I was reminded of one mantra that I keep coming back to with my clients (and for myself for that matter). It is simply to:
“Do the damn thing anyway”
Despite the hurdles, setbacks and discomfort.
🙋🏻What’s waiting for me outside MY comfort zone this week you might ask?
It’s morning momentum, personal growth, some fresh laundry 💪🏼 📚 🧺
..and some long overdue social posts 😉 like this one.
19/03/2024
What's waiting for you just outside of your comfort zone?
I've been 1-on-1 coaching for almost a decade now. This morning on a call, I was reminded of one mantra that I keep coming back to with my clients (and for myself for that matter). It is simply to:
"Do the damn thing anyway"
Despite the hurdles, setbacks and discomfort.
🙋🏻What's waiting for me outside MY comfort zone this week you might ask?
It's morning momentum, personal growth, some fresh laundry 💪🏼 📚 🧺
..and some long overdue social posts 😉 like this one.
13/10/2023
🎉 That Friday feeling. 🎉 I've been embracing Fridays as a chance to set the tone for the weekend ahead.
Some routine things that I've been really digging at the moment:
✅ Early morning wake up and coffee ritual ☕️ (because, coffee)
✅ Hitting a local morning fitness class with my friends 👯♀️ (love the energy and with this crew)
✅ making a weekend plan ✍️ (helps me feel more relaxed)
✅ carving out time to rest/recover 🧘🏻♀️ (yin yoga atm)
✅ deciding on something delicious to cook or order in 😋 (feeling a spicy 🌶️ 🍲 tom yum soup)
Happy weekend ✌️ ❤️
22/09/2023
Tomorrow marks the last official day of summer! 🍒 🫐 Fresh fuit salad might have just been my favorite treat of the season. 🍓🥝
My friend Katherine came over to visit with this colorful fruit salad bowl and I've been copying her style by adding mint leaves to my fruit plates ever since 🍃
Feels fancy and delicious 😉
And did she also pair it with a side of pie?
Oh yes indeed.
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21/09/2023
One of the biggest - if not the biggest - deciding factor of a lifestyle-change success story is mindset.
We can talk ALL day about strategies, tips and tricks, meal planning, workout routines, etc., but what a true lifestyle makeover comes down to is this one thing:
➡️ Do you believe that you can change? ⬅️
If the answer is yes, congratulations! You're already on your way.
But if the answer is no, I understand. It's easy to think that change is impossible, especially if we've tried and failed in the past.
So what change really comes down to is the flexibility to get up when you fall. To start with changing small habits that gradually become normal and taking on the big stuff one step at a time.
That's why I wanted to share a recent post of mine that goes into more detail about the importance of mindset and how to acquire one that will help you reach success.
🤓 Read it on my blog!
Link in bio! 🔗
15/09/2023
🎵 Dancing with my girls and my little girl! This experience was pure joy. 😍
When Denise had the idea to teach Aurora her first Thai dance for Nick's wedding, I was all in! It was such a positive part of my own childhood.
Growing up mixed race in a non-diverse Canadian suburb, learning Thai dancing from Khun Kru taught me to embrace my culture and shaped my young identity. Her practices taught me discipline and the performances cultivated my self-confidence.
Thank you 🙏 for helping me share this passion with my daughter. I was pleasantly at how much she loved it too.
Officially a proud 💃
Can't wait for your little ones to join next season 3rd generation, it's on.
11/09/2023
Tastes of our Thai 🇹🇭 heritage at the celebration 🎊 to see the Groom's procession for my brother, check my instagram!
He arrived to the wedding in true Thai style thanks to our Moore family and friends from around the world 🌎 🙏 💕
Can't say I've ever seen guests go back for 3rd helpings at a wedding before?! 😀 Delicious authentic dishes from and .queeneast
Thank you for capturing these great moments xo
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29/08/2023
Perspective. And a throwback to playing the Oregon Trail in grade school computer class. Remember how SLOW that wagon moved?? 🖥 👧🏻 💾
Forge ahead my friends. Dust yourself off and try again. Also try not to die of dsyentary 😂
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23/08/2023
How many glasses of water have you had so far today? ✨ In the hustle of life, it's easy to forget your water!
From boosting energy and enhancing focus to nurturing glowing skin and supporting digestion, the benefits of staying hydrated are endless. 🥤
👇🏼 So here's your friendly reminder:
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Pause.
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Hydrate.
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Keep going.
22/08/2023
Protein isn't just a fad – it's a game-changer for your body. 🕺💃
Ready to elevate your nutrition game?
🍽️ I'm dishing out the inside scoop on why protein deserves a prime spot on your plate in my latest blog post.
From muscle repair to immune support, I've highlighted all the incredible roles protein plays in keeping you at your best. 💥
Link in bio! 🔗
And nope, I couldn't resist the
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19/08/2023
🌡️ Some like it HOT. Did you know that those soothing sweat sessions trigger the upregulation of Heat Shock Proteins? 🔥
Fun fact for my sauna fans: 🧖♀️ Sauna sessions aren't just relaxing, they're a natural boost for your body's resilience!
These "molecular chaperones" aka HSPs, play a pivotal role in maintaining protein homeostasis under stress conditions, promoting cellular resilience and longevity. 🧬🔬
So, as you bask in the sauna's warmth, remember, you're also nurturing your body at the cellular level by activating HSPs promoting protein health and overall wellness. At a high level this includes things like:
✔️ Protecting heart cells
✔️Muscle recovery after exercise
✔️Promoting cellular resilience and longevity
✔️Helping to control chronic inflammation
🔥 AND HOT TIP: Sessions are best enjoyed in silence or with really really good company 😉
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18/08/2023
I'm so glad to share more ideas on how to 💪🏼 power up your plate with protein-rich foods! Who doesn't want to EAT their way to maintaining their lean body mass? Plus it helps you in staying full longer, supporting post-exercise recovery and boosts your immune system. 🏆
🍽 Eat up to unlock the benefits of this mighty macronutrient my friends!
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17/08/2023
A game of bocce ball in the park. My opponent enjoys betting
treats, stickers and ice cream money. It's important to know our motivations 😆
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11/08/2023
🙋🏻♀️ One common challenge that I see with many of my clients is getting adequate into their diets. So real quick:
1️⃣ Protein in your diet is important to help you:
✔️ maintain lean body mass
✔️stay satiated
✔️ support recovery from exercise
✔️improve bone density
Among other great things
2️⃣ Get familiar with what your daily protein target looks like in terms of real food (minimally processed whenever possible)
Eat up!
How's your protein intake looking?
Let me know if you need help 😉
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10/08/2023
Reminder: Change can be hard.
Especially when it comes to making changes to your health and wellbeing. I should know, I've been teaching, training and coaching people for 15 years now!
When we try to change something without first accepting it, we can be setting ourselves up to fail.
The fact that there is something you don’t like in your life is not a sign that you are a bad person, partner, parent, colleague, boss or friend.
It just means that you’re a person.
And that might need some acceptance too.
This is where mindfulness comes in. Let go of perfection and the need to get it right 100% of the time. Instead, meet yourself where you're at.
Read my post on How Perfectionism is keeping you from reaching your goals, link in my bio!
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09/08/2023
Did you know that as little as 20 minutes a day spent outdoors helps reduce stress and improve mental health?
Currently doing a study of how to optimize this by going barefoot on a beachside boardwalk. So far, the results are quite promising with my small sample size (n=3) 😃
How much time are you spending outside today?
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27/07/2023
Nothing is better than a meal that tastes as good as it looks!
And how gorgeous was this meal? I'm still dreaming about it. 😋 😴
✔️ gorgeous colours
✔️ edible flowers
✔️ delightful drinks
✔️ ambiance and lighting
✔️ friend who is into sharing dishes
Thank you for the recommendation
19/07/2023
That feeling you get when you just can't do it the way you wanted to. I feel you.
Procrastination?
Perfectionism?
Let's do it anyway. Done is better than perfect.
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17/07/2023
👊🏼 Hot Tip: Take the extra time to property do your hand wraps before putting on the gloves.
And there's a good boxing joke in there somewhere but I can't quite remember the hook or the punchline. 😆 yep. Couldn't resist.
But bad jokes aside, tell me:
How are you gearing up for this week?
Personally, I am paying attention to balancing my schedule.
Between going out more to take advantage of these limited summer days and being more prepared and intentional with my healthy meals
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13/07/2023
🏖 Summer is now in full swing! 🤸♀️ It's also a time when I see many people decide to make a big lifestyle change — such as a new workout plan, diet overhauls, etc.
While it's AWESOME to take action when you start feeling motivated, there's *one thing* that I see typically pop up after those first active weeks.
And it gets the way of staying on track.
PERFECTIONISM.
You may know it as having
✅ an"all or nothing" kind of mentality
✅ A-type personality and/or
✅ being an overachiever
🙋♀️ It’s something I personally continue to work on and it’s a common hurdle that many of my 1-on-1 clients face when trying to build healthier routines.
Hit the link in my bio to read my thoughts and ideas on what do if perfectionism is holding you back more!
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07/07/2023
🙏 Thank you for the kind words Diane 😃 Grateful to have worked with you this year!
Everyone’s journey to find what feels best for their body looks different. And after 8 years of coaching, I am still fascinated with figuring out what THE thing is that’ll help make the biggest impact for my 1-on-1 clients.
With Diane here we found that it was making a HARD COMMITMENT to Moving. Every. Single. Day.
This didn’t mean intense workouts but rather finding that right mix of cardio, endurance, strength and mobility.
I knew we turned the corner when she said was LOOKING FORWARD to the strength training program I created for her. 🤸♀️ 😆
The more she moved her body regularly, the more she was in tune with it. And more regular her eating habits became. right here
Now I don’t know about you, but I sure find it easier to focus on hitting activity targets as opposed to trying to hit a restrictive calorie target.
07/07/2023
🙏 Thank you for the kind words Diane 😃 Grateful to have worked with you this year!
Everyone’s journey to find what feels best for their body looks different. And after a full 8 years I am still fascinated with figuring out what THE thing is that’ll help make the biggest impact for my 1-on-1 clients.
With Diane here we found that it was making a HARD COMMITMENT to Moving. Every. Single. Day.
This didn’t mean intense workouts but rather finding that right a mix of cardio, endurance, strength and mobility.
I knew we turned the corner when she said was LOOKING FORWARD to the strength training program I created for her. 🤸♀️
The more she moved her body regularly, the more she was in tune with it. And more regular her eating habits became. right here
Now I don’t know about you, but I sure find it easier to focus on hitting activity targets as opposed to trying to hit a restrictive calorie target.
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