Naturally Dess

08/21/2021

Today we are going to explore 3 ways to relieve your back & pain for good. This video is perfect for office workers or anyone experiencing Lower back pain due to prolonged sitting.

Today we are going to explore 3 ways to relieve your back & pain for good. This video is perfect for office workers or anyone experiencing Lower back pain du...

07/27/2020

Let's give your hips some LOVE today! 😍

The TFL (AKA Tensor Fasciae Latae)is a muscle located on the outside portion of your hip. Its main function is to help you internally rotate the hip and stabilize the knee & hip joint when you move.

This release can be beneficial if you are dealing with hip tension, knee or lower back pain - I love it!! 🤩

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In this video I am using the therapy balls. Start by exploring the side of your hip until you find the area that feels tight - trust me, you will know 😂. Once you find the tense area, apply sustained pressure and gently move your leg into different ranges of motion.

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Make sure to allow your muscle to relax into the therapy ball. Don't tense up!

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Do you know anyone that has tight hips? Share this with them!

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🛑 Disclaimer: Always check in with your Health care provider before adding any new exercises to your routine. The purpose of this post is for demonstration & educational purposes ONLY.

Stay Healthy!

- Dess🧡

06/30/2020

Another day, another opportunity to move your body 🥳🥳.

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Compound movements are my favourite because in a short period of time you can work multiple muscles at once. Easy and efficient 🤩

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Pro tip: if you don’t have dumbbells, you can use a backpack 🎒 & fill it up with books 😉😉

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What if your favourite form of exercise? 💪🏽


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05/04/2020

YOU DON'T NEED A COMPLICATED WORKOUT! 🙅🏽‍♀️🙆‍♂️

Probably one of the most common questions I get is:

"How do I start moving when I am struck at home 24/7?" 🤷‍♂️

Very valid question with a simple answer: Just start! You don't need to buy all kinds of weights and fancy equipment.

If you spend majority of your day sitting, I want you to remember one thing: Your best posture is your next posture. So keep moving!! 🤸‍♀️

Here you have my top 2 tips:

1. Use what you have:

Here you have an example of how I use books to add weight to a back pack. This adds a little more difficulty to a simple seated Squad!

2. Set an alarm every 2-3 hours to do something active!! Dance around your your livingroom or pick your favorite excercise and just go for it! Do it 10 - 12x and repeat 2 or 3 times.


Moving doesn't have to be complicated. It needs to be enjoyable!

Now tell me in the comments: what's your favourite form of movement?

04/19/2020

AT HOME LEG WORKOUT!🏋️‍♂️🤸‍♀️

Hello my healthy people, here you have a leg routine that is simple, effective AND aparment friendly :)

- Mountain climbers.
- Standing hip extensions.
- Banded Hip abductions.
- Hip Bridges.
- High knee step ups.
- Free Squad.
- Lunges

IMPORTANT: Make sure to do all the excercises in a SLOW and CONTROLLED manner (video was speed up 4x for instagram purposes🤭).

Try 8- 12 repetitions with 30 second rest in between exercises. Repeat the circuit 2 - 3 times.

Don't forget to save this video for your next leg day, or share it with someone you think is up to the challenge!!! 😂😂

As aways, stay healthy,

Dess.

04/08/2020

Hello my healthy people! :)

Here you have my top 3 tips to stay active while in quarantine.

No equipment. No gym. No problem!! :D

Give it a try and let me know how you feel after implementing these techniques.

Stay healthy!

-Dess

04/04/2020

Ok, so this might be a little controversial, but this is by far one of my favorite drinks in the morning 😍

☕☕ Keto Coffee ☕☕

✅ Gluten-free.
✅ Sugar-free.
✅ Better than Starbucks 😂

INGREDIENTS:

- 2 cups of freshly made Coffee.
- 1/2 Tbsp of coconut oil.
- Optional: 1 tsp of unsalted grass fed butter🧈 (Crazy, I know 😂😂) PREPARATION:

1. Blend all the ingredients together for 30 seconds.

2.Sprinkle a pinch of cinamon on top.
3. ENJOY 🧡. -

I know some people will be thrown off by the butter in this recipe. But trust me, don't dismiss it until you try it!! 😂😂

⭐ It's filling, Frothy and delicious⭐. Give it a try and let me know what you think in the comments 🥰.

Macro distribution:

Calories: 100 (with the butter)
P: 0 gr / F: 11 gr. / Carbs: 0 gr. •

04/02/2020

To all my healthy people, here you have my favorite desert of all time:

PROTEIN MUG CAKE😍.

✅ Gluten-free.
✅ Sugar-free.
✅ Vegetarian friendly.
🚫 No oven needed.

ANNND......🕓It only takes 7 minutes to make 🤤🎂

INGREDIENTS:

- 2 Tbsp Almond flour
- 1 Tbsp of cocoa powder
- 1 scoop of protein powder (I use peanutbutter flavor🥜)
- 1/4 Tsp baking powder
- A pinch of salt 🧂
- 1/2 Tbsp of your favorite sweetener. I used
- 1/4 cup of Almond milk.
- 1egg 🥚.
- 1 Tbsp of Vanilla extract

OPTIONAL: 6 gr of chopped Walnuts.

PREPARATION:

1. Mix all the dry ingredients in a bowl.
2. Add all the wet ingredients and mix again until you get an even mixture 🥣

3. Add the mixture to your mug and microwave for around 1:30 min (depending on the power of your microwave).

4. ENJOY!! 🧡🧡

Macro breakdown:
Cal: 295
P: 37 gr. / F: ~11 gr. / Carbs: ~11 gr



SPANISH VERSION

Para toda mi gente sana, aquí tienes mi desierto favorito de todos los tiempos:

TORTA DE PROTEÍNA😍.

✅ Sin gluten.
✅ Sin azúcar.
✅ Apto para vegetarianos.
🚫 No se necesita horno.

Yyyyy ...... 🕓Solo toma 7 minutos hacer 🤤🎂

INGREDIENTES

- 2 cucharadas de harina de almendras
- 1 cucharada de cacao en polvo
- 1 cucharada de proteína en polvo (yo uso sabor a mantequilla de maní)
- 1/4 cucharadita de polvo de hornear
- Una pizca de sal
- 1/2 cucharada de tu edulcorante favorito. Yo usé ​​
- 1/4 taza de leche de almendras.
- 1 huevo 🥚.
- 1 cucharada de extracto de vainilla

OPCIONAL: 6 gr de nueces picadas.

PREPARACIÓN:

1. Mezcla todos los ingredientes secos en un tazón.
2. Agrega todos los ingredientes húmedos y mezcla nuevamente hasta obtener una mezcla uniforme 🥣

3. Agrega la mezcla a una taza y colocala en el microondas por alrededor de 1:30 min (el tiempo dependerá de la potencia de tu microondas).

4. DISFRUTA !! 🧡🧡

Desglose de macros:
Cal: 295
Proteina: 37 gr. / Grasa: ~ 11 gr. / Carbohidratos: ~ 11 gr

04/19/2019

True that! 🔥🔥

Dead bugs are one of my absolute FAVORITE exercises. If done properly with advanced progressions, they can be a core killer!! Learning to activate your TA

04/16/2019

Tight groin or inner thigh? Give this adductor stretch a try 🏃‍♂️🤸‍♀️

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1️⃣ Start by sitting on the floor with both feet touching together.

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2️⃣ Aproximate both feet closer to the buttocks.

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3️⃣ Gently lean foward until you feel a gentle stretch in your inner tight

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4️⃣ Hold this for 30 seconds and repeat 3 times.

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✅ Make sure to listen to your body. You should only feel a gentle stretch
If you feel pain, discontinue.

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Are you in need of some movement inspiration? Follow me on instagram for daily stretches and muscle release videos. See you there!! :)