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Below you'll find a list of all posts that have been tagged as “fitness foods”

Protein Cookie Recipe

Asma October 12, 2016Nutrition

These cookies are my saviour all week. I have modified the below ingredients on occasion by adding pumpkin seeds, flax, almonds, or raisins. Ingredients 2 medium ripe bananas, mashed 2 scoops (60g) whey protein powder, unflavoured & unsweetened 1.5 cup quick oats 2 tbsp peanut butter, unsalted & softened 2 tbsp chocolate …

fitness foods hight protein dessert protein cookie recipe

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When your spine stiffens, you age quickly Don’

When your spine stiffens, you age quickly

Don’t be scared to bend your spine.

Synovial joint fluid, Cerebrospinal fluid, and the Vagus nerve, all pass through the vertebral colum.

Cerebrospinal fluid is directly involved in the health your Central Nervous System.

A spine that doesn’t bend much is holding tension to protect.

Therefore the Central Nervous System is also in protection / activation / fight or flight.

Cue migraines, low energy, brain fog, jaw pain, neck pain, back pain, tight hamstrings, adrenal issues, insomnia, and much more.

When bending the spine, go slow, it may take weeks & months for your body to feel safe togive you access to more range of motion in each vertebrae.

Doing gentle & supported back bends 👆

Or the opposite - a forward fold -

are powerful tools to use to restore the body’s natural energy flow.

Hence eventually making you slowly less reliant on stimulants like coffee for energy & focus.

Be mindful or do in front of a mirror to see the sections in your back that bend and extend, and the sections that don’t.

Laying on foam roller can be helpful to provide new neural feedback to the sections that don’t move.

Best way to create safety is to release expectations and just soften 👌

Repetition & dedication helps open up the natural flow of your body.

#stretchtips #migraines #insomnia #brainfog #depression #nervoussystemhealth #coffeesubstitute #cerebrospinalfluid #mentalhealth #neckpain #spinalmobility #kinesiologist #stretchtherapist

FINDING MYOFASCIAL ANGLES ✅ ✅ I tell my clien

FINDING MYOFASCIAL ANGLES ✅

✅ I tell my clients not to worry at all about what their stretch looks like. To explore and flow around whether they’re stretching their hip, wrist, neck, or anywhere.

✅ Don’t try and isolate muscles, rather lubricate.

✅ Don’t think overstretching is more effective. You’ve got lots of tight angles so once you explore you will find them.

✅ When tissues are lubricated, flexibility will improve and RSI’s (Repetitive Strain Injuries) will decrease.

Giving yourself space and permission to get fully in your body is a practice that will help you physically & mentally.

Love my Sunday flow sesh’s ✅

When will you flow around?

#flowtime #stretchflow #myofascialstretching #fascialstretchtherapy #vancouverstretch #stretchvancouver #hipflexorstretch #posturecorrection #psoas #psoasstretch #injuryprevention #prehab #prehabilitation #kinesiologist

GENTLE IS 👌 💯 Warm-up your upper body befor

GENTLE IS 👌

💯 Warm-up your upper body before lifting

💯 get to know your body and your comfortable range of motion.

💯 When you learn to listen to your tissues, you will likely never need to take a trip Physiotherapists office ever again. You will become a master of your own body, and that is a trait that will serve you for life 🔥🧘‍♀️👌💪

💯 Stay with it - your body is always speaking, explore.

💯 Honour your boundaries - pushing through is NOT an effective principle when it comes to stretching

Get on email list for more tips, free mobility challenges, and future programs to move the needle forward on your body awareness🙋‍♀️

#rotatorinjury #shoulderinjury #fascialstretch #upperbodywarmup #warmuproutine #vancouverfitness #stretchtherapy #injuryprevention #neckpain #posturecorrection

RECOVERY & ADRENALINE LOWERING HACK If you follow

RECOVERY & ADRENALINE LOWERING HACK

If you follow me on @findyourflow_fitness you know I’m all about advanced tips to work out smarter to prevent BURNOUT, OVERTRAINING, & INJURIES.

Since Adrenaline & Cortisol peak during exercise sessions, I advise all my Entrepreneurs and Type A’s to take 2-5 minutes of decompression time after their workout/sport.

High adrenaline & cortisol for prolonged periods of time is a sure way to wear down your muscles , fatigue your adrenal glands, impede digestion, tighten the fascial network, and much more.

I recommend:

1. Lay heavy on a mat or a bench
2. Find your breathing rhythm
3. Find your heart beat
4. Engage in some gentle stretches (less is more)
5. Get up slowly 👍🧘‍♀️

Commit to doing this after most/all sessions - especially if you’re feeling the slightest bit of burn out 🥵

Ps you definitely don’t need to go into a full back bend / wheel pose, but if you do - I suggest some deep breaths so the Fascial Network can relax!!

Remember recovery is key to keeping your lifestyle active and energized. Can’t always function at the top of the expectation pyramid!!

#workoutsmarter

Thank me later & feel free to get onto my email list for more advanced tips!!!

#stretch #adrenaline #flexibilityhacks #workoutsmarter #cortisol #flexibilitytips #recoverytips #postworkout #

No more isolated neck stretches 🌸 As you may k

No more isolated neck stretches 🌸

As you may know the body is a full fascial network.

Stretching & opening up the strong big tissues first will result in bigger results.

By the time the tension is in the neck, it is very likely at the pinnacle point bc of discomfort.

There likely is a lot of fascial winding/tension present in the lower fibers like the chest compartment and the shoulder girdle (including the latissimus dorsi) that are pulling on the smaller, thinner neck tissues.

Rather than isolating the neck tissues, i suggest:

✅ Mobilizing the shoulders (Explore a variety of angles as shown)

✅ Open and lubricate the chest and front fascial line (includes abdominal area)

✅ Let go of the head as much as possible

✅ Relax the belly and breathe easily

✅ Feel grounded and supported in your stance

✅ Repeat daily using bands, dowel, long t-shirt, or clasp hands together and just flow

This will also open up the pathways and reduce headaches and migraines.

This is also essential for “posture correction” work.

Enjoy and feel free to leave a comment or ask questions ✅👍🌸🙋‍♀️

Remember my in-person schedule is very almost full so get on my email list to stay in the know of online offerings 🙋‍♀️🌸🙋‍♀️👌

#neckstretches #neckstrain #shoulderstretches #cheststretch #shouldermobility #bandedworkout #headache #migraines #fascialstretchtherapy #kinesiologist #correctiveexercise #neckpain #vancouverfitness #vancouverstretch

✨Another epic day of fascial work in the books✨

Pleasure to hold space for the Nervous Systems to down regulate, and the myofascia to unravel.

The body is self-healing once the guards come down.

Amen my friends. Thank for you for trusting me - my calendar is officially closed for my 10 Week Stretch Therapy program.

Love the humans that said YES and were a perfect fit 🧘‍♀️✨

Let’s begin the magic ✨💯🧘‍♀️🙋‍♀️✅

If you were hoping to get in for my Stretch Therapy program, feel free to get onto my waitlist 🧘‍♀️🙏🙋‍♀️❤️✨

Xoxo

#stretchtherapy #fascialstretchtherapy #myofascialrelease #kinesiologist #mindfulmovement #fascia #intuitivetherapy #vancouverstretchtherapy #vancouverfitness #burnabyfitness

ATTN: SHALLOW BREATHERS 🫁 I wish this knowledg

ATTN: SHALLOW BREATHERS 🫁

I wish this knowledge was more common and shared

Nothing is wrong with you, you just need to practice better breathing so your traps can relax.

Shallow and chest breathing all day will 💯 fatigue your neck, shoulder, and jaw muscles as they are not endurance muscles.

1. TAKE FREQUENT DEEP BREATHS THROUGHOUT THE DAY (set alarms if you need to)

2. Practice filling up the lungs by breathing in through the nose & expanding the rib cage and belly.

3. Exhale and completely relax the neck, jaw, throat, chest, and shoulders for longer than you think.

4. ✨Practicing on the floor for 5 mins a day, will help re-pattern your breath eventually in your day-to-day.✨

5. Be gentle. Lastly, using scents is my FAVE because it promotes deep breathing.

There are 101 other tips that can help, such as giving your eyes a rest throughout the day, reducing screen time, and loosening up your overly erect posture.

As someone that used to have very tight traps, I tried EVERYTHING. The only thing that gave me long-term relief was practicing proper breathing which made so much sense from a bio mechanical standpoint.

Not to mention you can take in way more oxygen which is very useful for reducing migraines, and improving your mental clarity‼️

Happy deep breathing!!!

Please note my calendar is now closed. Please get onto waitlist for future intake.

Xoxo

#deepbreathing #deepbreaths #stressmanagement #bellybreathing #tighttraps #shoulderpain #neckpain #massagegun #stretchtherapy #neckstretches #headaches #migraines

FLUID RETENTION IS SNEAKY. LEVEL UP YOUR WELLNESS

FLUID RETENTION IS SNEAKY. LEVEL UP YOUR WELLNESS ROUTINE!

I started using this on myself due to ALL the positive feedback from my clients.

I had to get in on the goods!!!

Not only does it provide new neural feedback so healing & repair can take place, I’ve also noticed my arms feel leaner, and they don’t feel as jiggly…. Which makes sense given that lymphatic congestion and puffiness usually presents in the arms (as well as cheeks, face, neck, hands, calves, and ankles)

Lymphatic congestion is the root cause for so many issues that go undiagnosed, as the Lymphatic system hasn’t been studied in Conventional/Western medical.

Puffiness, inflammation, swollen & cystic breasts, weight gain, fatigue, poor circulation, cold hands and feet, tightness, migraines, skin issues (itchiness; dryness; rashes), hormone imbalances due to toxic build-up, depression, and SO much more are all related to Lymphatic congestion.

Percussion or Vibration therapy, bouncing, and shaking the body are all ways to clear stagnation in the lymphatic system.

Gadgets have never been my go to but the fascia gun actually has so many benefits related to musculoskeletal issues and long-term tension.

You can use any gun.

I’m offering this as a service for a very limited time without needing to get on my waitlist for Stretch Therapy.

Yes if you have a fascia gun, grab a partner and treat each other OR if you’re local come in and get pampered for 30 or 60 min sessions.

As part of my 10 year injury anniversary, I’m offering 10% off for you if you book-in by this FRIDAY AUG 19th.

Booking link in bio. PERCUSSION THERAPY

Happy VIBES my friends 🙌🥳✨

#percussiontherapy #vibrationtherapy #lymphaticcongestion #lymphaticdrainage #armfat #tonedarms #leanarms #armexercises #breast #cysticbreasts #coldhands #bloating

NEW NEURAL FEEDBACK FOR HEALING My clients have

NEW NEURAL FEEDBACK FOR HEALING

My clients have been obsessed with the results and so have I.

Gentle vibration tool used to create movement in stuck, stagnant tissues. Percussion is great for:

- Relaxing down long term tension patterns
- New neurological feedback for tissue healing
- Movement & circulation within deeper tissue layers
- Inflammation reduction
- Detoxification
- Clearing fluid retention
- and ofcourse, Lymphatic drainage 👌🔥🙏🙋‍♀️

I use this almost every morning and my arms are more defined 💯 Even though I am lean, my arms are less puffy from fluid retention.

All my clients love this and want to refer people without having to wait on my waitlist so here it is available for a month, maybe 2.

I recommend coming in once during the next month to try it for yourself 💯🙋‍♀️

Sessions are 30 mins for 1-2 focused areas. Please book 2 slots if you want a full body session.

Booking link in bio.

#percussiontherapy #vibrationtherapy #tightmuscles #flexibility #lymphaticdrainage #inflammation #lymphaticcongestion #detoxification #fascialhealth #kinesiologist #vancouverfitness #musclerecovery #injuryrehab #fascialstretchtherapy #stretchtherapy #stretchvancouver

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