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We believe that true wellness is achieved by working on the body, mind, and spirit together.

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We realize most people feel overwhelmed by identifying and achieving unrealistic visions of fitness, causing them to feel like failures, out of balance, and frustrated.

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If any part of this rings true for you then you are in the right place. To begin your journey to developing all you wish to be, please join our dedicated instructors and teachers for a daily workout, meditation, or lecture whenever and wherever you wish.

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Quinoa Bowl

Quinoa Nourish Bowl

Here’s a Nourish Bowl that’s a great recipe to model! Once you’re ready, get creative and add your own favorite greens, protein, healthy fat, veggies and healthy carbs to a bowl and dive in. Enjoy!

What you need
Servings: 2

¼ cup uncooked quinoa
½ cup chicken broth
1 Tablespoons spaghetti sauce
1 teaspoon water
1 cup fresh spinach
2 hard boiled eggs, peeled and sliced in half
½ avocado, pitted and chopped
6 cherry tomatoes, halved
sea salt and black pepper to taste

Instructions

1. Combine the quinoa and broth in a small pot over medium high heat. Bring to a boil, reduce the heat and cook, covered, for 15 minutes. Remove from heat and mix in the spaghetti sauce.

2. In a small skillet place the water over medium heat. Add the fresh spinach and sauté until tender.

3. Divide the quinoa between two bowls and top each with one of the eggs, and half of the spinach, avocado and tomatoes. Season to taste with salt and pepper. Enjoy!

Courtesy of RealHealthyRecipes.com

Nutrition
One serving equals: 323 calories, 15g fat, 33g carbohydrate, 286mg sodium, 8g sugar, 10g fiber, and 15g protein.

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Eat right

better than Doordash

What you eat will make or break your fitness results so if you aren’t happy with your current body then I’ll bet that your diet could use some improvement.

Case and point: how many of your meals are being delivered in a paper bag to your front door?

I realize that finding the time to cook and eat healthy meals is a challenge for many of my clients and so I’d like to introduce you to the Nourish Bowl.

What is a Nourish Bowl? It’s a simple meal that consists of greens, protein, healthy fat, veggies, healthy carbs and various flavor adds.

A Nourish Bowl could be enjoyed for any meal of the day, is quick to assemble, and is the perfect alternative to high calorie take-out meals.

Build Your Own Nourish Bowl

Below are the ingredient categories that make up a successful Nourish Bowl. Select one item from each category to customize your very own meal.

Start with Greens: A healthy serving of daily greens is essential for good health, and so our Nourish Bowl always begins here. Your greens may be cooked or raw, whichever you are in the mood for. Choose from:

Spinach
Kale
Collards
Arugula
Romaine
Micro Greens
Sprouts
Mustard Greens
Swiss Chard

Add Protein: Protein is important for supporting your fitness progress, in addition to providing you with usable energy to power your day. Be sure to vary the protein that you choose from time to time. Choose from:

Egg
Beans
Lentils
Fish
Chicken
Beef
Pork

Add Healthy Fat: It’s vital that your diet be rich in healthy fats so don’t skip this category! Healthy fats help to keep you satiated, a benefit that will pay off in fewer calories consumed over the long haul. No more energy crashes in the afternoon! Choose from:

Avocado
Nuts
Seeds
Olive oil
Olives

Add Veggies: Colorful, vibrant, organic, seasonal vegetables become the star of this meal. Take time to chop or dice your fresh veggies into a pleasing size before adding to your bowl. Choose from:

Zucchini
Bell peppers
Cucumber
Tomatoes
Cauliflower
Radish
Snap peas
Cabbage
Carrots
Parsnips
Any other veggie of your choice

Add Healthy Carbohydrates: Wholesome carbohydrates are important for maintaining that pep of energy in your step, so be sure to include a serving of one of the following in your bowl. Choose from:

Quinoa
Sweet Potato
Brown or Wild Rice
Beans
Corn
Peas

Finish with Flavor Add-Ons: Here’s where you could really let your creativity shine by adding your favorite fresh herbs or dressings to increase the flavor and enjoy-ability of the bowl. Choose from:

Chopped fresh herbs
Dried herbs
Homemade dressing
Homemade sauce
Vinegar
Hummus
Lemon juice

I’ll post an example Nourish Bowl below for you to enjoy and to get your creative juices flowing as you begin to design and enjoy your Nourish Bowls of your own creation.

Don’t forget to get your fitness on by exercising 3-5 times each week. Remember that for your workout to be effective it must be challenging, progressive and consistent.

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Protein Yogurt

Sweet Protein Yogurt

Here’s a simple, high-protein, sweet topping that’s great for putting on your pancakes instead of whipped cream. It’s also a delicious treat to enjoy with fresh berries.

What you need
Servings: 4

1 cup Plain, unsweetened Greek Yogurt
½ teaspoon vanilla extract
2 tablespoons Swerve Confectioners Style
1 scoop vanilla protein powder

Instructions

1. Combine all of the ingredients together in a bowl. Whisk with a fork until creamy and fully incorporated. Serve immediately or store in the fridge until serving. Enjoy!

Nutrition
One serving equals: 82 calories, 5g fat, 38mg sodium, 6g carbohydrate, 0g fiber, 1g sugar, and 8g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Courtesy of Real Healthy Recipes

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Breakfast Tacos

Here’s a seriously satisfying breakfast recipe to power your day!

This delicious dish is made with egg whites and sautéed vegetables with salsa for an added kick.

Breakfast is the most important meal of the day because it sets the tone for your eating throughout the rest of the day. Starting your day with a nutritious, filling and protein-packed meal like this one will keep you on track with your food choices all day long.

What you need
Servings: 2

¼ cup onion, chopped
1 medium green bell pepper, chopped
1 teaspoon minced garlic
1 medium tomato, chopped
¾ cup egg whites (about 4 large egg whites)
2 small wheat tortillas
¼ of a small avocado
A dash of Paprika
A dash of Garlic salt

Instructions

1. Spray a medium frying pan with cooking spray. Sauté the onion, bell pepper and garlic until soft. Add the tomato and egg whites. Cook until the egg whites have set.

2. Divide the egg and veggie mixture between the tortillas and fold like a taco.

3. Slice the avocado and sprinkle it with paprika and garlic salt. Arrange the avocado on each taco and serve.

Nutrition
One serving equals: 243 calories, 5g fat, 35g carbohydrate, 6g fiber, and 15g protein. I hope that you get a chance to give th

Here’s a seriously satisfying breakfast recipe to power your day!

This delicious dish is made with egg whites and sautéed vegetables with salsa for an added kick.

Breakfast is the most important meal of the day because it sets the tone for your eating throughout the rest of the day. Starting your day with a nutritious, filling and protein-packed meal like this one will keep you on track with your food choices all day long.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 2

¼ cup onion, chopped
1 medium green bell pepper, chopped
1 teaspoon minced garlic
1 medium tomato, chopped
¾ cup egg whites (about 4 large egg whites)
2 small wheat tortillas
¼ of a small avocado
A dash of Paprika
A dash of Garlic salt

Instructions

1. Spray a medium frying pan with cooking spray. Sauté the onion, bell pepper and garlic until soft. Add the tomato and egg whites. Cook until the egg whites have set.

2. Divide the egg and veggie mixture between the tortillas and fold like a taco.

3. Slice the avocado and sprinkle it with paprika and garlic salt. Arrange the avocado on each taco and serve.

Nutrition
One serving equals: 243 calories, 5g fat, 35g carbohydrate, 6g fiber, and 15g protein. I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to

is recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to

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Avoid These 3 Diet Mistakes

It’s been said that 80% of your fat loss results are made in the kitchen, so it’s no surprise that DIET MISTAKES are what get most of us off track with our fat loss efforts.

You can exercise hard every single day, but if you are making these 3 common mistakes then fat loss is going to be slow or nonexistent…

Diet Mistake #1: Not Eating Enough Wholesome Calories

Starvation diets simply do not work. Restricting too many calories slows your metabolism to a grinding stop and causes your body to store those precious calories instead of burning them off. 

But that’s not all…

Starvation diets inevitably lead to rebounding with overeating that causes you to gain even more weight. There is a huge benefit to eating the right amount of wholesome calories, spread out throughout the day.

Your metabolism is revved up and fat loss becomes automatic. Of course, these must be WHOLESOME calories and not junk! 

Diet Mistake #2: Not Eating Enough Protein

Protein is important for a variety of reasons, and sadly most of us simply do not get enough protein in our daily diets. When it comes to losing fat, getting adequate protein is a must. 

It takes more calories to digest protein versus fats or carbs, giving your metabolic rate a boost. It’s also essential to supply your body with the dietary protein needed to build and maintain your muscle mass – as muscles increase our resting metabolism. 

Protein keeps you feeling full, boosts your metabolism and prevents you from turning to snacks that are full of fat, carbs and sugars. 

Diet Mistake #3: Drinking Sugary Beverages

One of the BIGGEST diet mistakes that most people make today is drinking sugary beverages throughout the day. Liquid calories add up and stubbornly stick to our waistlines. 

Whether you’re drinking soda-pop, sweet coffee drinks, or alcoholic beverages, liquid calories are habitual and detrimental to fat loss and health.

A great way to avoid liquid sugary calories is to carry liquid stevia with you. Add a little squirt to your coffee or tea throughout the day to please your sweet tooth while avoiding liquid calories. 

Don’t forget that a challenging and consistent exercise plan is half of the equation when it comes to losing weight, getting fit and feeling great! That’s where I come in…

I would love to be your fitness coach. Together we will get you to your goals with my results-driven method.

Simply call or email me today to set up your first workout.

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Perfect Fit Wellness Online

We believe that true wellness is achieved by working on the body, mind, and spirit together. We realize most people feel overwhelmed by identifying and achieving unrealistic visions of fitness, causing them to feel like failures, out of balance, and frustrated. If any part of this rings true for you then you are in the right place.

At Perfect Fit Wellness you will be with friends who believe being perfectly fit is more than chiseled abs and big arms; it involves moving and exercising the body: stimulating and supporting the mind: and developing and honoring the spirit. Through this online community of like-minded people, and easy to use tools that work in real life, you can build a comprehensive approach to overall wellness.

Each member here can find a wide range of programs and classes to grow their stamina, develop contentment and hone their purpose with a community that genuinely cares about you as a person. Our members use wellness tools to make them all they wish to be without the stress of being told what they should be.

To begin your journey to developing all you wish to be, please join our dedicated instructors and teachers for a daily workout, meditation, or lecture whenever and wherever you wish. Join now, for one low subscription, to create your own health, fitness, or wellness program.

I honestly cannot tell you how much I have learned from these classes about yoga and life! I wish I could adequately express how grateful I have been to have these classes and will happily pay for them when that time comes. This probably sounds so strange but I feel so at home and at peace doing these classes and you feel like a dear mentor and friend even though I’ve never met you in person.

– Torri M, a real customer