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Fully Forward Holistic

Holistic Wellness focused on Total Progress — Fitness, Food, Natural Remedies & More for a well-rounded lifestyle.

Founded by Jade, a certified personal trainer through the American Council of Exercise & graduate of Regent University.

17/03/2023

A little outline for anyone needing some guidance! Making a plan can make or break consistency- so draw one up & stick to it for the best results.

Let me know what your priority exercises are below 💪🏼🤍 🌱

25/02/2023

Many times, it’s more important to focus on incorporating nutrient dense foods regularly rather than focusing on restricting the “bad” things. There’s more to food than calories, and there’s more to life than constantly worrying about what not to eat.

Plus, adding in more of these foods will automatically leave less of a need for things with empty calories. Highly processed foods often leave you coming back for more. Nutrient dense foods leave you satisfied & energized, rather than lethargic and addicted. Over time, you will be more in tune with hunger & fullness cues, understand what nutrients your body needs, and know when it’s appropriate to indulge.

Let me know if you have any other suggestions on what to add to a balanced diet! Much love 🤍🌱

19/07/2022

Strength training has allll the benefits⤵️🤩💪🏼

🏋🏻‍♀️ increased muscle mass
🏋🏻‍♀️ increased metabolism
🏋🏻‍♀️ increased energy & performance
🏋🏻‍♀️ easier daily activities
🏋🏻‍♀️ leaner appearance
🏋🏻‍♀️ lower risk of injury
🏋🏻‍♀️ confidence boost

& plenty more. Prioritize strength and watch your life improve.

Let me know if/how strength training has helped you in the comments 🥰🤍🌱

11/07/2022

Reverse dieting: the cure to the yo-yo dieting curse? 👀 swipe to find out!

Here’s a little summary on some of last week’s blog that broke down the ins and outs of reverse dieting.

Lots more info on the blog, link in bio 🤍🌱

20/06/2022

A little on ✨ progressive overload ✨ and how you can incorporate it into your gym routine! ⤵️

Whether you want to lose weight, gain muscle, get stronger, better your performance… if you have a goal, progressive overload should be your focus.

The groundwork for understanding progressive overload focuses in on the first 8 letters: progress. While it’s a simple concept, there are plenty of ways to incorporate POL.

The ones listed in today’s post are load based, which will ultimately help you get stronger, build muscle and even perform the movements better over time.

However, there are also forms of POL that will help you in other categories and encourage long term, consistent gains. These are things such as increasing ROM, bettering technique, manipulating break/exercise time, or increasing frequency.

My advice is to look at your goal and choose 1-2 areas to focus on and incorporate POL. My current focus is increasing load and range of motion!

If you want to read more about what POL is, the many types, and how to incorporate it based on your goals, check out last weeks blog. Link in bio.

Much love 🤍🌱

09/06/2022

All things bone broth & some of the many reasons I’ve been incorporating it into my routine! ⤵️⤵️⤵️

It’s my fav because…
🦴 it’s low-no waste, making use of the leftover animal parts and vegetable scraps that would otherwise be trashed
🦴 it’s high in protein & very warming and satiating
🦴 it supports the immune system, hair, skin, nails, bones, joints & gut!

There are a plethora of options for the recipe- those are just some things I have used! Feel free to doctor it up 👩🏻‍⚕️

Recipe & other info posted yesterday on the blog. Link in bio.

🤍🤍🤍

09/03/2022

A long thread on calorie counting📝

There is a much longer version of this over on the blog.

I encourage anyone who has had a rocky relationship with food/calorie counting or is struggling with weight loss to go check it out. There is a lot of good information.

Here is the shortened version of it 🤍🌱 much love

28/02/2022

Discipline doesn’t care about feelings, that’s why it sucks sometimes 🤷🏻‍♀️🤷🏻‍♀️🤷🏻‍♀️

Sure, it’s good to be motivated!

But more often than not I’m hearing “I would do it, I’m just not motivated” or “I just don’t have the motivation! I need something to keep me motivated.”

Whether it’s going to the gym, cooking at home, or trying to form a new habit… motivation is a fickle thing.

You can’t rely on it- it isn’t consistently there. You’re only motivated when you’re motivated. 😬

Forming small habits & developing discipline is a much better option that doesn’t change based on how motivated you feel.

If you have a goal, try to find habits to develop around that goal and do your best to be disciplined with them.

It may take a little bit for things to feel normal, but if you keep it up… you’ll get there in no time.

Much faster than if you were to rely on your motivation.

Much love 🤍🌱

16/02/2022

Anyone else have a love/hate relationship with caffeinated beverages🥲☕️ here are some tips on avoiding the dreaded caffeine crash⤵️

• Don’t have too much. If you can keep caffeine down to one cup of coffee or tea a day, then it probably isn’t a problem. There’s no issue if you’re having a little for the sake of habit.

• If you’re someone who loves things like energy drinks or takes pre-workout before every workout, I suggest cycling off of it for a bit. Yes, you may get symptoms such as a headache or exhaustion for the first couple of days. This is better than continuing to up your intake and adjusting to that, eventually becoming used to having way too much.

• Don’t take your coffee black. While there are many fitness and health gurus that are going to tell you to take your coffee black because it’s 0 calories or won’t break your fast… I disagree. It’s good to balance it out with some healthy fats and protein so that you aren’t just consuming just coffee. I like to add in some collagen, milk, butter, and cinnamon. This allows it to be more nourishing and likely to be an actual energy boost, rather than just a quick synthetic one from the caffeine alone.

• If you can, treat it as a delicacy. At the end of the day, many would benefit from reducing or cutting out caffeine completely. The regular dependence on that cup of coffee or scoop of pre-workout may be what’s making you tired throughout the rest of the day. It could be affecting your sleep schedule or stress response. Heck, it may help lower your blood pressure if that’s something that you deal with! It’s good to treat it as a delicacy especially if you feel out of balance with your health.

More information on caffeine content in common drinks & a breakdown of each pro and con on the latest blog. Link in bio 💖💖💖💖

09/02/2022

Sometimes, when struggling with your health, the problem in your diet isn’t always sugar and sweets… its oils! Namely, super processed seed oils⤵️

Look on the back of the cracker, poptart, or granola bar wrappers, your fav chips bags, or (unfortunately) some protein powders and ‘health’ foods… you’ll probably find a few of these lurking in the ingredients list.

It seems like they’re in everything.

They’re also probably used at your favorite fast (or not fast) food establishments.

Why?

They’re cheap.

These oils are often grown through mono-crop agriculture (meaning they are always grown on the same soil over and over). They are mass produced & processed to create a cheap product in large quantities.

Here’s why i don’t love these oils…
🔴Highly inflammatory- many of them become rancid when they reach temperatures at or above your body temperature, which could cause several issues.
🔴Super high in omega-6’s, but not omega-3’s. The body needs a balance of these. This is from polyunsaturated fats.
🔴Mono-crop plants often have lots of pesticides and chemicals, and the soil lacks nutrients because it is constantly used for the same thing.
🔴Very rigorous processing methods, including multiple steps of stripping, adding chemicals to break them down, and bleaching. It isn’t easy to get oil out of these seeds, or make them the nice color we’re all familiar with.

The oils recommended are much more balanced, less processed & easier for the body to breakdown.

If you are having trouble with your health, I suggest making this swap to see if it helps! It can have a big impact on your digestive & hormone health as well as your energy levels.

Check out the blog for more info on the benefits of the good oils as well as their burning points & ways to use them with cooking. Link in bio. 💖

05/02/2022

A thread on comparison 🪡 something many of us deal with quietly.

Take these tips & don’t let comparison steal your joy.

A deeper breakdown over on my blog. Link in bio 💖

05/02/2022

Planning on doing some Saturday mornin’ deep cleaning tomorrow and thought I would share this from one of last week’s blogs 💖

These are my favorite simple swaps that leave your environment smelling great without all the bad chemicals! 🚫

Read more on link in my bio on why I chose these products to swap 🌱

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17/03/2023

25/02/2023

19/07/2022

11/07/2022

20/06/2022

09/06/2022

09/03/2022

28/02/2022

16/02/2022

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