Optimal Fitness and Nutrition

Optimal Fitness and Nutrition Learn how to maintain your vitality during this time! Custom designed complete fitness in your home, virtually! Now is the time to BOOST your immunity!

Get a custom , complete, nutrient dense meal plan! Philly based, servicing the US! Full service personal training,nutrition coaching, sleep science coaching, lifestyle and weight management coaching service. Offering personal training at $35 per session, boot camp and small group training!

2 cups of spinach 1 cup almond milk 1 cup orange juice 1 ripe banana 1/2 cup frozen pineapple 2 kiwis (peeled and choppe...
04/14/2020

2 cups of spinach 1 cup almond milk 1 cup orange juice 1 ripe banana 1/2 cup frozen pineapple 2 kiwis (peeled and chopped) 1 tbsp Baobab Powder 2 tsp Cordyceps CS-4 Powder
Place all the ingredients in a blender. Blend until smooth. Pour into a glass and enjoy.
TROPICAL FRUITS SMOOTHIE
DIRECTIONS

1 cup blueberries 2 tbsp walnuts 1 cup almond milk 1 tsp maple syrup 1 tsp cinnamon 2 tsp chia seeds 1/2 cup ice cubesIn...
04/05/2020

1 cup blueberries 2 tbsp walnuts 1 cup almond milk 1 tsp maple syrup 1 tsp cinnamon 2 tsp chia seeds 1/2 cup ice cubes
In a large cup (if using an immersion blender) or a blender, combine ingredients and blend until smooth. Add more almond milk if necessary to reach desired consistency. Serve immediately.
BLUEBERRY WALNUT SMOOTHIE
DIRECTIONS

Remember good health and immnity starts in the gutt!1/2 banana 1/4 avocado 1 tbsp cashew butter 3 tbsp collagen protein ...
04/01/2020

Remember good health and immnity starts in the gutt!

1/2 banana 1/4 avocado 1 tbsp cashew butter 3 tbsp collagen protein 1/4 tsp simply organic vanilla extract 2 drops liquid stevia 1/2 cup almond milk 1/4 cup coconut water 1/2 cup baby spinach or spring mix lettuce
Combine all ingredients in a blender and blend. Add more almond milk or ice cubes for texture as needed.
CHOCOLATE BANANA SMOOTHIE
DIRECTIONS

DIRECTIONS1 large carrot, peeled 2 tangerines or 1 large orange 6 oz fresh orange juice 1 tsp chia seed 6–8 oz plain or ...
03/29/2020

DIRECTIONS
1 large carrot, peeled 2 tangerines or 1 large orange 6 oz fresh orange juice 1 tsp chia seed 6–8 oz plain or Kefir yogurt 3 to 4 dates, pitted 1/2 tsp Cinnamon 1/2 tbsp grated ginger 1/2 tsp vanilla (optional) Optional 1/2 tbsp coconut oil
Peel your carrot and oranges. Place carrots, orange, and juice in a blender. Blend until a thick juice if formed. Next add your chia seeds, yogurt, spices, ginger, and coconut oil. Blend again. To make smoothie bowls, add an addition 1 tsp chia seed and let the blended smoothie mix sit over night, (or at least for a few hours) in the fridge. The chia seed will help it thicken. Pour into bowls and garnish with orange slices, cinnamon, gluten free oats, and optional honey.
ORANGE PROBIOTIC SMOOTHIE

Immune boosting smoothie!

03/28/2020

Who has any fitness or related questions I can help with? Comment below !

Some of the best supplements for boosting immune system!1. Turmeric!2. Vitamin C3. Vitamin D4. Colloidal Silver! 5. Whea...
03/26/2020

Some of the best supplements for boosting immune system!
1. Turmeric!
2. Vitamin C
3. Vitamin D
4. Colloidal Silver!
5. Wheat grass!
Questions feel free to comment below!

The power of zinc in immunity!Make sure your getting enough zinc daily!Boosts immune strength and fights off viruses and...
03/25/2020

The power of zinc in immunity!
Make sure your getting enough zinc daily!
Boosts immune strength and fights off viruses and bacteria!

Nutrition for keeping healthy. 1. Whole foods always.2. NO Processed foods.3. LOW sodium under 2g per day.4. Plenty of f...
03/24/2020

Nutrition for keeping healthy.
1. Whole foods always.
2. NO Processed foods.
3. LOW sodium under 2g per day.
4. Plenty of fruits and vegetagles.
5. CLEAN water .
6. Pre and pro biotics.
7. A lot of dark leefy greens!

Stay Hydrated! You need half of your body weight in ounces for full hydration. YES Coffee counts! Benefits of hydration ...
03/23/2020

Stay Hydrated! You need half of your body weight in ounces for full hydration. YES Coffee counts!
Benefits of hydration and immunity.
1. Flushes out bacteria
2. Proper hydration can reduce inflammation
3. Enhances bone and joint health
4. Enhances heart health
60% of your body is water!!

Benefits of Vitamin CHere are 7 scientifically proven benefits of consuming vitamin c!Reduce your risk of chronic diseas...
03/22/2020

Benefits of Vitamin C
Here are 7 scientifically proven benefits of consuming vitamin c!
Reduce your risk of chronic disease. ...
Help manage high blood pressure. ...
Lower your risk of heart disease. ...
Reduce blood uric acid levels and help prevent gout attacks. .
Helps prevent iron deficiency. ...
Boosts immunity.

Solid sleep essential for preventing getting sick with vitamin c through whole food,ideally!1. Aim to get 7-8 hours per ...
03/22/2020

Solid sleep essential for preventing getting sick with vitamin c through whole food,ideally!
1. Aim to get 7-8 hours per night, REM sleep.
2. Keep the sleep time the same each night.
3. Dim your screen on your phone or discontinue use 1 hour before bed.
4. Exercise daily!
If needed use natural supplements like valerian root, melatonin and chamomile tea.

What kind of physical activity must I do to boost my immune system? Does it matter?The answer. Not at all! Movement boos...
03/21/2020

What kind of physical activity must I do to boost my immune system? Does it matter?

The answer. Not at all! Movement boosts immune strength! Walking, swimming, yoga, weight lifting it all counts as movement and all will enhance your immunity!
Specifically for this purpose of Covid 19.
In general, you want to aim for 30 minutes a THE LEAST 3 days a week, but closer to daily.
For indoors purposes, do a walking video or do a full body resistance training program for 30 minutes in a circuit fashion to gain the aerobic benefit also! No equipment needed!

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