Healthy Lifestyle Coach

Coach PN1 200CYT GroupEx 💜🏋🏼‍♀️📿☕️🍦🌅💜 Helping women lose weight & empower their lives through Nutrition, Fitness, & Mindset coaching

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Happiness is a choice. . Sometimes though, things can get us down and we have trouble making that choice to be happy. Luckily there are a few things you can do to increase your happiness level and imma share 2 with you! . Wanna have a Sensational Sunday? . I challenge you to do two things today. . Smile 😁 at every single person you see today and take at Least 10-15 minutes to get some kind of vigorous movement or exercise included in your day. . Seriously smile at EVERYONE😄. Even at yourself when you look in the mirror. Especially yourself. Did ya know that just the act of smiling 😁sends happiness signals to your brain and makes you just a smidgen happier? Know what else increases happiness? EXERCISE! 🏋🏼‍♀️💃🏻🏃🏽‍♀️🕺🏻👯‍♂️⛹🏼‍♀️🤸🏽‍♂️🤾🏽‍♀️⚾️🎾🏈🏀⚽️🏐🚣🏼‍♀️🏊🏻‍♀️🚴🏼‍♀️. . Yep afraid so, here it comes. “Exercise gives you Endorphins, Endorphins make you happy, and happy people don’t shoot their husbands, they just don’t. “ Elle Woods . Betcha a dime to a donut 🍩 that you will have a Sensational Sunday if ya do these two things. Hmmmm donuts make me smile to 😄🤔. . Want to learn a few other things that can help you cultivate happiness? . Sign up for my newsletter. I will be sharing some of my favorite practices and rituals that help keep me firmly grounded in the happiness zone, even when things are not just perfectly great. Link in bio . Do you have any practiced or rituals in place to help you smile or feel good daily? . If so, I would LOVE to hear what they are. Please share in comments or DM.

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The perfect breakfast/brunch Perfect for me that is. I got All the macros here. Protein Carbs Fat And ☕️COFFEE☕️ 😄 . In all seriousness though. What works for me may not be optimal for you for any number of reasons. * This meal is something I love to eat as well supports my lifestyle choices. * But, if you don’t like or don’t consume eggs, or can’t stomach jalapeños or Cajun spices it may not be great for you. * Also, if you are a cheeseaholic this may not work for you, since the the only cheese this omelet has is about a TBS sprinkled on top. * Ordering what someone else does at a restaurant because we think if we eat like they do, we will look like they do is not quite how it works. * We all have to figure out the perfect way to eat to fuel our own body in a way that is sustainable for us for the long haul.

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Do you just put everything in your fridge wherever you can after going to the grocery? . Did you know that where and how you put things in your fridge is highly likely to determine how healthy you eat? . Find out how to fix your fridge and set yourself up for success in my newsletter. . It goes out Tomorrow afternoon! Link to subscribe in bio

[suannarae]

Is what you are helping yourself become, more of what you want to be? • That was a question I was asked yesterday in a class I am taking. • I did not even have to think about it, I immediately answered YES! But Then I have intentionally been doing a lot of internal work on myself for the last several years. • If you had asked me 7 years ago, it would have stopped me cold in my tracks. • I am now asking you the same question. • If the answer is not a resounding YES, then it’s time to pivot and start doing some things that will get you there. • #PersonalGrowth #SelfHelp #TurnInward #CreateALifestyleYouLove #BeInTheMoment #LoveWhatYouDo #LoveWhoYouAre #EmpoweringLife

[suannarae]

#ThankfulThursday This was the perfect card pull for me this morning. . I breathe in the fullness and richness of life and I am grateful for each individual breath because we are never promised another one. Each one could be our last, so we need to experience each one fully. . I observe with joy as life abundantly supports me and supplies me with more good than I can imagine. . EVERY.SINGLE.DAY life just seems to bless me with more and more to be grateful for. . I am overwhelmed with goodness have no words to express how deep my gratitude is for my family and my tribe and my life. . What are you thankful for today? . #AttitudeOfGratitude #Grateful #GratefulAF #LoveWhatYouDo #CreateALifestyleYouLove #LoveLife #Joy #Contentment #Santosha #YogaLife #PositiveAffirmations

[suannarae]

There are not many things I like about Fall....but butternut squash is one of them! . Butternut Squash is one of my favorite foods and a great starchy vegetable. It is so versatile, has beautiful color, texture and taste. It is a nice change from sweet potatoes and carrots for my orange colored foods. . Here is one of my very favorite recipes for roasted butternut squash. . 2lb butternut squash cubed 1 Tbs Coconut Oil Cinnamon Nutmeg Allspice Ginger Ground Cloves Crushed Rosemary Cardamom . Pour Melted Coconut Oil over butternut squash cubes in container with a lid Add spices to taste (be sparing with the ground cloves) shake until all cubes are coated well. Spray a pan with Olive Oil Spray Spread squash out over pan Cook 10-15 min at 450 Turn Cook another 10-15 min at 450. If you prefer softer cubes, cook for a total of 40 minutes instead of 30. . This recipe tastes similar to a sweet potato casserole. . Another option would be to roast the entire butternut squash in the oven for approximately 45 minutes, cut open the squash, remove the seeds and scoop out the insides into mixing bowl. Add 1/2 the coconut oil, all the spices and a tad bit of almond milk (1/4 cup maybe). Mix all together for mashed butternut squash. . Do you have a favorite fall food? . #FallFood #FitFood #LikeHowYouEat #HealthyEating #HealthyLifestyle #EmpoweringLife

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People often get fearless and courageous mixed up. . Fearless is having no fear. Which is not really a good thing. Because being afraid can keep us safe. . Sometimes being safe is good. . But sometimes “being safe” is not going to get us where we want to go. . We like to stay safe in our own little habits and our comfort or “safety” zone. . We have to have the courage to step out of our safety zone if we want to create a change in our lives. . What can you do today that is courageous? #Courage #BeCourageousNotFearless #EmpoweringLife

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We all know the more we do something the better we get at it. . This includes eating healthy, mindful eating, exercise, writing, talking, creating, meditating....EVERYTHING. . In order to get better at something, we have to be on a repeat loop. Just doing it over and over until it comes naturally. . We have to do the work if we want the results. It’s that simple. . Of course that does not mean easy. It only gets easy when we have done the work. . What is one single small thing you could do right now that will get you started on getting you towards your goal. Whatever type of goal that is? #Practice #TakeTheTimeItTakes #WorkForIt #HealthyHabits #EmpoweringLife

[suannarae]

It's Sunday FunDay!!! Go Play!!! . And I don't mean watch TV or be on social media or the internets. So, read this and then put down the phone or walk away from the computer. . I mean DO something just for the sheer pleasure of it because you enjoy it. If that's knitting, or cross-stitch go for it. Maybe it's coloring a picture or taking a walk in the park or playing a sport or a board game. Maybe it's reading a book for pleasure instead of for work or study. Maybe it's sitting down for 15 minutes and enjoying that cup of coffee while watching the squirrels play. (What I am currently doing) Hiking, biking, swimming, tennis, dancing whatever! Just go do it. . Playtime is just as important for adults as it is for children. . Too often we let the day to day keep us too busy to just PLAY. There is always so much we HAVE to do. Lemme let you in on a little secret. . It will still be there for you when you get back. So let go of some of the stress for a bit. Enjoy time with kids, spouse, self, friends or whomever just for a bit. Solidify and enhance those relationships with play. . Boost your creativity, help improve your problem solving skills and create some joy in your life. . Soooo, whatcha gonna do for play today?? Gimme some ideas. Or ask me for some if ya can't think of any. . #playtime #play #SundayFunday #EnjoyLife #HaveFun #Playful #Joy #EmpoweringLife

[suannarae]

Do you ever do random acts of kindness? . Being kind to others is not only good for whomever we are are being kind to, it is also an act of kindness to ourself. . When we act or even speak out of love, kindness, empathy or compassion instead of anger, frustration or hurt it signals the feel good endorphins in our brains and brings us to a more positive state of mind as well. . Wanna get out of a bad mood? Do something nice for someone else. . Try it, then come back here and tell me how it worked. . And remember, I Love You always 💜. . #Kindness #Love #Empathy #Compassion #AttitudeAdjustment #EmpoweringLife

[suannarae]

Ya Gotta Do the work to get the results. I don't know how many times when talking with someone about nutrition or exercise or even a yoga pose that they make a comment that goes something like: it's just easy for you, you do it all the time. . EXACTLY! That's why it is easy. . I do the freaking work. It's never easy at the beginning, but if you keep plugging at it day after day, it eventually gets easier and easier until it is almost effortless. A habit. . I took the time and did the work in order for it to be easy. Whether that be healthy nutritious meals, exercising regularly or crow or headstand pose. . You can to. Start today by doing 1 single thing that will get you closer to your health and fitness goals. Then do it EVERY DAMN DAY. . #EasyIsEarned #DoTheWork #MindBodySpirit #HealthyEats #LiftWeights #Yoga #FitChick #GirlsWhoLift #FitnessCoach #JustDoIt #NutritionCoach #YogaTeacher #PrioritizeWhatYouWant #EmpoweringLife

[suannarae]

Gotta question for you today. . If the meal in the photo is NOT appetizing to you, would you eat it anyway just because it is on a meal plan or diet or a trainer or coach told you to? . Why or why not? . #Nutrition #FitFood #LikeHowYouEat #HealthyFoodShouldAlsoTasteGood #NoNastyFood #EmpoweringLife

[suannarae]

Gotta question for you today. . If the meal in the photo is NOT appetizing to you, would you eat it anyway just because it is on a meal plan or diet or a trainer or coach told you to? . Why or why not? . #Nutrition #FitFood #LikeHowYouEat #HealthyFoodShouldAlsoTasteGood #NoNastyFood #EmpoweringLife

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Most people want dramatic transformation and they want it NOW. . Let's get real though. That is not gonna happen. At least not a sustainable transformation anyway. True transformation, one where the change is permanent happens over time. . This goes for any kind of transformation you want to make in life. Mind, body, spirit. . Trying to overhaul everything at one time is usually a good for short term results. If that's all you need then great. . If you want a transformation that lasts a lifetime, we have to take it one single tiny bit at a time. . Do one single thing today (something small) that will help you get closer to your goal. Whatever that is. . Want to lose weight? Exchange one item that you usually have at your next meal with a fibrous veggie instead. . Want to get toned? Get off the cardio kick and pick up some weight next time you go to the gym. . Want to decrease your anxiety? Take a 5 minute walk outside while focusing on deep breathing. . Searching for happiness? Write down 1 single thing you're grateful to have in your life. . Lemme know what your action is/was today. . #CreateALifestyleYouLove #TransformYourLife #OneMealOneWorkoutOneMomentAtaTime #MindBodySpirit #LifeLessons #HabitChange #BehaviorChange #EmpoweringLife

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Most of us think that the most difficult thing to do when it comes to fitness and a healthy lifestyle is to exercise. Not True. . And Yep, I thought it to. Even told my very first coach these words. "I'm good on nutrition, I just need help with the exercise part". 😂😂😂The joke was on me. . My coach never argued with me and let me believe it. Then we started the nutrition part of the program. . Mind Blown!! That's when I knew I had to learn more. The thing is, nutrition can be simple...if we let it. We have to focus on the things that give us the most bang for our buck instead of the little things that will not make or break our nutrition. . For me one of my big deals is not feeling deprived. So I incorporate an #IntentionalIndulgence in my everyday nutrition. . As someone recovering from disordered eating, I have to find ways that help me from going back to some of the old patterns I started back in high school. . Nowadays I work on #MindfulEating and #IntentionalIndulgences. 2 things that help me in leading an #EmpoweringLife . Get on my email list to find out more details about my ed as well as tools and tips I use for stopping the binge and deprive cycle. Link in bio. . #LikeHowYouEat #NutritionRules #HealthyLifestyle #CreateALifestyleYouLove #RecoveringfFromDE #NoMoreDisorderedEating (at Suanna's Santuary of Strength)

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Breaking up is hard to do. Especially with old habits because they are something we usually do unconsciously. . The best way to stop an old habit? . Instead of just trying to stop whatever the old habit is, create a new one in its place. . Simple? Yes. Easy? Nope, but very doable...if we do it in small increments. . Add one little thing that is just a little bit better than what you currently do to your habit. . Make it something that is so easy to do it is almost laughable. . Continue to do it every day till it is part of the routine. Then add a little more. . Pretty soon you will chip away at that old habit and it will fall to the wayside and you already have something else in its place. . While creating new habits is not easy, we also don't have to suffer or make our lives miserable in the process. . Taking a little time to create something concrete will trump going cold turkey 95% of the time when it comes to lifestyle change. . And anyway. Why are we in such a hurry? Enjoy the learning process . What is one habit you would like to replace with something g healthier? . #HealthyHabits #KeepItSimple #SmallSteps #EnjoyTheProcess #TakeTheTimeItTakes #EmpoweringLife (at Suanna's Santuary of Strength)

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Practice...Not Perfection . I always love when I open up to this page in my little book. . While these words may bring up something different for each individual, for me it reminds me that I don't have to be perfect. . Or rather, I am perfect just as I am. . A reminder that as long as I do my best every damn day and am not harming another, then I have no reason for guilt. . Yah. It's tough I know. It takes practice. Every.Damn.Day . Which is why I try to start my days with a gratitude journaling, Setting intentions for my day (one of which is DO MY BEST), meditation, a positive affirmation....and coffee of course. #AlwaysCoffee. . Do you have a morning ritual that helps you set yourself up for success? . #PracticeNotPerfection #Rituals #ReleaseGuilt #NoJudgement #EmpoweringLife