Lunar Sky Fitness (2025)

29/09/2023

💪MYTH vs. FACT💪

👉 If you're not sore, you didn't work out hard enough.
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🎉MYTH! 🎉

Contrary to popular belief, muscle soreness is NOT a reliable indicator of how effective your workout was.

💡Muscle soreness generally happens when you stress your muscles in a new way or push them to a new level of intensity.

This can cause delayed onset muscle soreness (DOMS), which is a natural response to microtrauma in muscle fibers.

But just because you're not sore doesn't mean your workout wasn't effective.

📈In fact, as your body adapts to a consistent workout routine, you'll likely experience less and less soreness — but you're still improving your strength, endurance, and overall fitness!

Save this and follow me for more health and fitness facts! 👊🏃‍♀️🔥

REFERENCE:
www.healthline.com/health/doms

25/09/2023

⚠️ Battle Against High Blood Sugar! 🍬

Here are some shocking stats:

👉 96 million adults over 18 in the US have prediabetes (that's 38% of the population!)
👉 37.3 million adults have diabetes

Those numbers are way too high if you ask me.

Here’s a quick rundown of how blood sugar issues can happen:

1️⃣ Blood sugar levels start to creep up over time due to various factors (obesity, inactivity, a high-carb diet, meds, genetics, or even getting older — the list is long)

2️⃣ Your body pumps out insulin to clear the blood sugar — a good thing, at least at first.

3️⃣ But over time, too much insulin can make your body resistant to it, leaving excess blood sugar in your bloodstream.

4️⃣ Chronic high blood sugar can cause serious health conditions like obesity, type 2 diabetes, heart disease, and more.

The good news is, you have a strong ally in the battle against high blood sugar — regular exercise! 🏃‍♀️🏋️‍♀️

Exercise helps because:

🔥 Exercise can lower blood sugar levels as your muscles burn sugar as fuel.
🔥 It improves insulin sensitivity, helping to keep your blood sugar levels balanced.
🔥 Consistent workouts assist with weight control and help prevent insulin resistance.
🔥 Exercise boosts overall health while also keeping sugar cravings at bay!

Struggling to make exercise a regular part of your life?

We’ve got you!

My program can help you navigate from where you are now to where you want to be in just a couple of weeks. Learn more by clicking this link.

Remember, every step towards regular exercise is a step towards better health.

REFERENCE:
www.healthline.com/health-news/8-weeks-of-exercise-improves-insulin-resistance-aids-in-weight-loss
www.webmd.com/diabetes/insulin-resistance-syndrome
www.cdc.gov/diabetes/data/statistics-report/index.html

22/09/2023

🥣Ready for a snack that checks all the boxes?

It’s protein-packed, fiber-rich, and calcium-filled, with a boost of Vitamin D and antioxidants!

Plus, it can even include probiotics for gut and immune health.

Let’s bring back a forgotten favorite — Cottage Cheese with Berries!🍓

The key is choosing high-quality cottage cheese.

1️⃣Go for cottage cheese that has “probiotics” or “live and active cultures” on the label for the best gut benefits.

2️⃣If you can, go organic.

3️⃣On a plant-based diet? Select a plant-based cottage cheese. There are several brands out there!

Cottage Cheese & Berries Recipe
(serves 1)

½ cup (115 grams) low-fat cottage cheese
½ cup (75 grams) berries: raspberries, strawberries, blueberries, etc.
A drop of pure vanilla extract
Optional: ½ to 1 tsp honey or maple syrup

Simply mix all the ingredients and enjoy!

Want to meal prep? Portion out your cottage cheese & berries into reusable containers for a grab-and-go option.

How simple is that?

If you make this, snap a photo and tag me. I would love to see your creations! 📸

18/09/2023

Want to know how to reset your mood for more happiness?

WORK OUT!

Exercise isn't just for toning your muscles. It's a NATURAL MOOD BOOSTER that can significantly level up your happiness game. Here's why:

🧠 It’s a Hormone Helper: Exercise helps your brain produce more mood-boosting hormones that alleviate depression, anxiety, and stress.

💦 It Stimulates the Release of Endorphins Breaking a sweat leads to a rush of endorphins, triggering positive feelings that can last for hours.

🧘‍♂️ It Reduces Stress 2 Different Ways: Moving your muscles releases pent-up tension, and physical activity helps your brain cope better with stress.

Ready to inject more joy into your routine? My program can help you feel fitter, healthier, more energized, and happier in just a matter of time!

Let's turn your fitness journey into a HAPPY one. Which type of exercise gives YOU a mood boost? Let me know in the comments! 👇💬

15/09/2023

💧MYTH vs. FACT💧

👉Drinking water can help me lose weight.
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🎉FACT! 🎉

Water isn't a magical potion that melts away the pounds, but it can help make your weight loss journey smoother.

🔬Research shows adults can burn 24-30% more calories at rest for about an hour after drinking .5 liter (17 oz) of water.

💧Drinking water before meals can also reduce your appetite. This means you might eat less during meals, lowering your overall calorie intake.

Aim to drink 1-2 liters of water per day for optimal benefits.

You can get even better results if you replace sugary drinks with H2O.

Just remember, drinking water is only one part of a healthy lifestyle that promotes weight loss. Pair it with a balanced diet, regular exercise, and enough sleep to reap the benefits.

Save this and follow me for more health and fitness facts! 💪💧🏋️‍♀️

REFERENCE:
www.healthline.com/nutrition/drinking-water-helps-with-weight-loss

15/09/2023

FREE: “Do This ✅ Not That ❌” Fitness Results Cheat Sheet!

Streamline your workouts with 10 simple swaps that help you:

🙌 Have more fun with your workouts
🙌 Maximize your time in the gym
🙌 Stick with your routine

And a whole lot more.

Click the link to grab your free cheat sheet!

11/09/2023

🔔 Bone Health Alert! 🦴

Did you know 1 in 2 women and up to 1 in 4 men will break a bone in their lifetime due to osteoporosis?

Or that HALF of all people age 50 and older are at risk of breaking a bone due to poor bone health?

Mind-blowing, right? Here’s something to keep in mind:

What you do TODAY can dramatically impact your bone health in the future. 👊

Want to keep your bones strong so you can stay independent and vibrant as you age?

🥛Get enough calcium & vitamin D: Ask your healthcare provider about how to ensure you get your daily requirement.

🏋️‍♀️Exercise regularly: Resistance training and weight-bearing exercises are KEY — aim for a minimum of two resistance workouts a week.

🚭Limit alcohol and don’t smoke: These can contribute to bone loss.

👩‍⚕️Ask your healthcare provider: Get advice on your risk of developing osteoporosis and consider getting a bone density test.

💪Need guidance in building healthy habits that support your bones and overall health? Our [program name] might be a perfect fit for you! It offers personalized nutrition guidance and tailored yoga sessions to help you strengthen your body and enhance your well-being in just a few weeks. Want to know more? DM me the word "VITALITY" and we can chat.

As the old saying says, "An ounce of prevention is worth a pound of cure.”

What are you doing for your bone health today? Comment below! 👇

10/09/2023

👉One of life’s little “jokes” is that there’s usually a silver lining hidden in doing hard things…

… and also in doing things you don’t WANT to do. (I can hear echoes of my mom/dad/coach/teacher’s voice right now!)

When you do hard things — you discover (and build) REAL strength.

The kind of strength I’m talking about has nothing to do with being able to follow a meal plan, get your daily walk, and make time for sleep every night
Instead, it’s KNOWING you have the strength to do what you have to do, when you have to do it.

It’s being able to count on yourself.

It gives you confidence that carries over into other areas of your life.

So if you feel like you’re standing at the foot of your own personal fitness mountain right now, I want you to know this: you are stronger than you think.

You just have to DECIDE to take action, and then watch those inner strength muscles grow!

Another sign of strength? Reaching out if you need support or a game plan.

My program women lose weight Want to know more? Drop me a DM with the word "WEIGHT" Let's conquer your mountain together. 🏔️💖

06/09/2023

Dreading your workouts?

If you want to save time, effort, and a whole lot of stress, my FREE “Do This, Not That” Fitness Results Cheat Sheet is your answer.

Inside, you’ll find 10 simple swaps for streamlining your fitness routine, so you can get in, get out, and get RESULTS.

Click the link to grab your cheat sheet now

04/09/2023

🚨It’s pretty common to think of exercise only as a way to change your body composition (gain muscle, lose fat, lose inches around your waistline, etc.). 🚨

Sure, exercise is a powerful tool — one that does SO MUCH MORE than help you get stronger and fitter… it also helps make you healthier!

But the fact is, your workouts are only part of the equation when it comes to changing your body's size and shape.

Here are some other key pieces of the body transformation puzzle:

1️⃣ The foods you eat – What you eat, and how much, plays a huge role in supporting your goals. Opt for whole (vs processed) foods that fuel your body with the nutrients it needs.

2️⃣ Your activity level – Apart from your regular workouts, being more active every day plays a major role. Take the stairs, go for a walk, or do a quick stretch every hour.

3️⃣ Manage stress – Having unmanaged stress can affect your body down to your cells. Find ways to unwind and relax.

4️⃣ Sleep – Yes, sleep can help you by managing your appetite, stress, recovery, and so much more! Aim for 7-8 hours of restful sleep each night.

Together, those components boost your health, energy, and overall wellness. 😊

👉 Do you struggle with one (or more) of those puzzle pieces?

Here’s a little challenge for you:

Choose ONE ACTION on ONE PIECE OF THE PUZZLE that you can take today – and keep doing it until it becomes a habit. Then, layer on another piece, and another.

If you're feeling overwhelmed or don't know where to start, let's chat! Just DM me the word "FUTURE." I'm here to guide and support you on your fitness journey.

Lunar Sky Fitness

29/09/2023

25/09/2023

22/09/2023

18/09/2023

15/09/2023

15/09/2023

11/09/2023

10/09/2023

06/09/2023

04/09/2023

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