FIT LIFE with Deniece

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FIT LIFE with Deniece

Info, tips, workouts and motivation to live your BEST life! "Health is a state of complete physical, mental and social well-being" �

10/09/2023

Movement is Medicine!

30/04/2022

30 DAY SUMMER SHRED starts tomorrow!! If you haven't joined yet, let me know!
4 workouts/week, plus Macros 101 nutrition education , support, and accountability!

It's GO TIME! 💪💪

06/11/2019

This made me laugh😅 and THINK about how complicated eating has become! What to eat, when to eat, how much to eat....ugh, why does eating have to be so difficult 🤷‍♀️? As a trainer, I'm asked these questions frequently.
🔊 First, you need to ask yourself if you're more concerned with weight loss or wellness? Because there is a difference. Eating to nourish your body is not the same as eating to fit into a specific size.🙊
-You can find research to both support and reject every diet out there. You need to advocate for yourself and find what foods work best for YOU and YOUR body! A vegan diet might make you feel great, while a Paleo diet works great for your friend. One is not better than the other...just better for the individual. And unfortunately, what works for you now may change a year from now. Our bodies change and thus our dietary needs will change. REMEMBER, FOOD IS FUEL!🙌 Keep an open-mind and take time to find the foods that make you feel your best! There is no BEST diet, BEST weight loss plan, BEST eating style...just one that is BEST for You and BEST at this time! 👌.

What are your thoughts? Share below...do you find food complicated?? ⬇️

10/10/2019

In honor of , let's chat about mental illness and the continuously rising su***de rate here in the US. ☹
🔹️ There is a death by su***de every 12 minutes.
🔸️Suicide is the 2nd leading cause of death among people aged 10-34.
🔹️Suicide is the 4th leading cause of death among people aged 35-54.
🔸️The su***de rate has increased 33% from 1999!
The conversation has started, but clearly we have a long way to go. As someone with several diagnosed mental illnesses, it is extremely difficult to explain the difference between "feeling " a certain way and "having" an illness. One can feel anxious or depressed about a specific situation or event, but having anxiety and depression requires no good reason for it.
Asking a sufferer why they "feel" that way is a silly question.
🔺️Instead, ask someone how you can help?
🔻 Ask the person how you can support them best?
-And continue the conversation! 👍
If you feel alone, seek support...a friend, family member or therapist.
You can and will ALWAYS get through those moments. 💗
PS..You can reach out to me anytime...I'm a good listener!😉 🤗
Also, is offering a big discount this week for online therapy..check it out.
🔺️NATIONAL SU***DE PREVENTION HOTLINE 1-800-273-8255 (24 hours)

13/07/2019

🙌🙌🙌

10/07/2019

We found this amazing spot yesterday...a little piece of heaven all to ourselves. My husband snapped this pic of me soaking it all in. 💕 "Relax and Recharge" were my first thoughts...
Honestly, I'm fortunate to have the time to recharge, but I dont always do a great job at it. My mind is constantly going, and it's tough for me to shut it off. I've tried meditation and yoga, but I just think, worry, plan, etc...through the entire thing. 👎🤷‍♀️
Do You take time to recharge? I know it can be tough with busy schedules, work, kids ...but just as our electronics need it and our cars need a tune-up...we as humans need to preserve and protect our longevity as well. Think about it...What are you doing to recharge and restore your health? I'd love to hear your thoughts, and if you can't think of anything...maybe you need to find something! 😉👍😄

19/02/2019

Gotta share this recipe with you! This was super easy ( like everything I cook!😉) and very tasty! I always approximate when I cook..add a little this,little that...but here is a good idea😊
Clearly, I dont bake!🤣🤣

KOREAN BEEF N BROCCOLI

Roast/Bake 4 cups fresh broccoli for 20 minutes at 375F. I toss with olive oil and sea salt before baking.
Saute 1/2 cup chopped onions in 1 Tbsp sesame oil. Add tsp garlic,minced. Add 1lb ground beef. Cook until pink is gone. Add salt/pepper.
Add mixture of 1/4 cup lite soy sauce, 1/4 cup coconut palm sugar, and 1-2 Tbsp. Chili garlic sauce ( depending how spicy u want) Simmer on Low for about 10 minutes.
I served beef and broccoli over jasmine rice. You could eat alone or put over quinoa too! Enjoy! 😋

19/02/2019

STRENGTH TRAINING 101

There are tons of training plans out there...different rep/set schemes. Research is not clear cut, but the following guidelines are generally accepted.
✔ If your goal is muscle growth ( hypertrophy) ....perform 3-5 sets of 8-12 reps (repetitions) for each muscle group. I recommend beginners start with 1-2 sets.
➡️ How do you know what weight to use?? Start light and work your way up until you find a weight that challenges your last 3-4 reps in each set. The last few should be tough, but should not compromise your form!👍

✔If your goal is Strength, perform 3-5 sets of 1-6 reps. Weight will be heavier, as you will only be able to lift for up to 6 reps. 💪

✔ If muscular endurance is your goal, perform 2-3 sets of 12 or more reps.

🔱 FORM always comes first! Improper form while lifting will only cause injury and will not yield results.
😉I recommend Beginners writing down your weights used and # of reps/sets. This can help track progress✔

💗Let me know if this is helpful! And feel free to comment with any questions. 😊
🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆🔆

15/02/2019

Happy Valentine's Day Friends! Got my first workout in today with my new bench and weight rack💪😄 ( my VDAY gift💕) ...My husband has learned the key to my ❤🤗!!
As I'm expanding my "home gym", I've decided to set some new fitness goals. I'm planning to work on putting on some muscle and strength gains! The last year I've been maintaining, having fun with different workouts and eating intuitively. I'm ready to change it up and work on some goals. I always say that fitness is a journey and has different seasons. This is going to be a new season and I'm looking forward to it! 👍Let me know if you would like me to share strength and lifting workouts. Weights can be very intimidating and many shy away from them because they are not sure how to lift properly, what exercises to do, how many reps, how many sets, etc....🙄 Its alot to think about, but I'm happy to help!!
Comment below if you are interested in strength workouts, proper form, and how-to videos....⬇️ and Tag any friends who would be interested!!
➡️ Also, Turn ON notifications to make sure you don't miss out! 😊 💕Hope you're enjoying the day!
Deniece

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