Nakazwe.chitalu

12/21/2023

🤔Did you know 68% of women aren’t hitting the recommended daily protein? 🤯

That's over HALF of us missing out on the benefits of protein - which, by the way, is about 46 grams daily for the average woman! 🎯⁣
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And we wonder why we feel zapped, drained, and not seeing results?!

Swipe ➡️ through these 5 high-protein snack-sations!

And if you’re now side-eyeing 👀 slide 3️⃣, I don’t blame you!

Here's how I whip up my go-to protein packed smoothie:

Ingredients

- 1 scoop of your favorite protein powder⁣ (I use cookies n cream Shakeology)
- 1 cup of unsweetened almond milk⁣
-1/2 cup yogurt
- 1/2 frozen banana 🍌⁣
- A handful of spinach (you won’t taste it, promise! 🤞)⁣
- 1 tbsp of peanut butter
- A dash of cinnamon⁣
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Directions
1. Throw it all in a blender.⁣
2. Blend until smooth.⁣
3. Pour into your fave cup & enjoy!⁣
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Voilà! Super simple, incredibly delish, and oh-so-nutritious! 🥤⁣
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Don’t forget to SAVE 📌 this for your next meal prep day!

12/20/2023

⬆️ THIS ⬆️ on repeat and my mantra as I step outside in the minus bazillion temps. 🥶
Brrrrrr-ace yo’self cuz class is in session! 🎓❄️
The cold is schooling us in the art of mental toughness and physical resilience. We're not just surviving the chills; we’re THRIVING, baby! 💪

12/19/2023

Do you eat enough protein!?
We often underestimate its power, especially us ladies! It is so easy to under-eat it and it’s so important because… 💪
💪 It supports muscle repair and growth.
💅 Aids in maintaining healthy hair, skin, and nails.
⚖️ Essential for hormone balance and overall cellular health.
So how much protein should you be eating?
👉 Aim for 20-30g protein within 30 mins post-workout (up it to 40g if you're in or post-menopause!) Many of us only eat 40-60g/day - only a third of our actual need! 🙀
🎯 Target: 1g per pound of healthy body weight
Enough facts!
Here’s the real chat: Are you ready to make that protein work for you? 🏆
I’m so pumped to roll out our all NEW [12-Week Strength Training Challenge Group]! 🏋️‍♀️
It’s for you, if you want to:
🏋️‍♀️Learn to lift like a pro and make that protein pump muscle
🤜🤛Workout alongside like-minded sweaty soon to be BFF’s
🥗Access to all my favorite protein-packed recipes and cheats to hit your daily protein goals
⚡Elevate your energy levels combining strength training and protein intake to skyrocket your energy and say goodbye to unexpected afternoon crashes
🔥 Sculpt your body by increasing muscle (which also cranks up your metabolism), making you a calorie-burning machine!
Nodding along? JOIN US
Doors for enrollment are OPEN and I’ve saved a spot just for you.
DM “12 weeks” and I’ll touch base and we can chat details. 😘

12/17/2023

Have you ever heard that lifting weights makes you bulky? 🤔

Me too, and this MYTH kept me caught up in a cardio-only loop for way too long! 🏃♀️💦

But guess what?

Lifting is a game-changer, if you’re looking to actually change your body!

I’m here to share 4 Weighty Benefits of adding that iron to your workout routine! 🏋️♂️Swipe left to learn why weight training IS IT!

👇 Tag your gym buddy, and save this for those days when you need a boost to hit the weights! 🏋️♂️

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12/16/2023

Cuz, I know you ain’t leaving the house without brushing! 🪥🦷

Now, imagine what would happen if we applied that same consistency to our strength training/workouts?

A fresh mouth and a firm b***y, because while minty breath impresses at hello, strong glutes will ensure you leave a lasting impression on the way out too! 🍑🔥😂

07/17/2023

06/28/2023

If you know me you know I loooove to my Brit shows .
Let me get more specific- I LOVE a good British murder mystery . It feeds my soul to lay back and watch a good who donnit show !

Now tell me, what's your THING? I love learning about what lights up other peoples’ lives! Drop your hobby in the comments 😊

06/26/2023

📣 Health does NOT require perfection 📣

If you feel like you can't enjoy a slice of pizza or a glass of wine without feeling guilty this is for you 🍕🍷

As a health coach, I believe that perfectionism is one of the most toxic things we can do to ourselves. 😲

Of course taking care of your WHOLE self is important which is why I will always focus on progress over perfection. It’s so important to find a plan that build sustainable habits that allow you to enjoy your life and reach your goals.

Is perfectionism keeping you from reaching your goals or from truly enjoying the journey? I'd love to hear your thoughts in the comments. ❤️

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06/23/2023

Summer workout essentials for women over fifty! ✔️

✅ HYDRATION - Staying hydrated is especially important as we age. Make sure to drink plenty of water throughout the day, whether you're working out or not. Proper hydration helps with joint lubrication, digestion, and overall well-being.

✅ SUN PROTECTION - As we get older, our skin becomes more vulnerable to sun damage. Applying sunscreen with a high SPF is crucial to protect your skin from harmful UV rays. Opt for a broad-spectrum sunscreen that also guards against UVA and UVB rays.

✅ COOLING STRATEGIES - Beat the heat and reduce the risk of heat exhaustion or heatstroke by incorporating cooling strategies into your workouts. Choose cooler times of the day for outdoor exercises, wear lightweight and breathable clothing, and consider exercising in air-conditioned environments when possible.

06/20/2023

week 3 is already here, and I must admit, it feels like it went by too quickly . Unfortunately, I missed a day due to the demands of life, but I had planned to make up for it on Saturday. However, just 10 minutes into my workout, I suddenly lost network connectivity, preventing me from completing it. Nevertheless, I'm not letting it stress me out. For UP week which is the final week i just might do a little of everything two workouts , recovery and flexibility ,explore the mindset library ...
Let's see what this week has in store for me. Oh, there's a new superb block on the horizon, and details will be revealed soon. I'm still waiting for you to join me in this endeavor (nudge, wink).

06/17/2023

2 Ways To Stay On Track This Summer👊

It’s so easy to get distracted with ALLLL the things this time of year- I see you vacations, BBQs, and weddings. And I want you you to feel your BEST while you enjoy all the best parts of summer.

So here are two pro tips to keep you moving/eating healthy

⭐ Eat fresh, seasonal foods: Summer is a great time to indulge in fresh fruits and vegetables that are in season. Not only are they delicious, but they also provide important nutrients and antioxidants that can help support overall health. Try incorporating foods like watermelon, berries, tomatoes, cucumbers, and peppers into your meals and snacks.

⭐ Protect your skin: The sun's UV rays can damage your skin and increase your risk of skin cancer, so it's important to protect your skin during the summer months. Wear sunscreen with at least SPF 30 and reapply every two hours, wear a hat and sunglasses.

P.S. You’re invited to my challenge group, come connect with other women and rock your health goals with a kickass community.