Balancedworkouts

01/09/2026

01/05/2026

Thinking anti-inflammatory thoughts this Monday morning.

Foods to Embrace:
Healthy Fats: Avocados, olive oil, nuts (almonds, walnuts), seeds (chia, flax, h**p), fatty fish (wild salmon).
Vegetables: Leafy greens (spinach, kale), cruciferous veggies (broccoli, cauliflower), colorful ones (bell peppers, carrots, beets).
Fruits: Berries (blueberries, raspberries), cherries, avocados.
Proteins: Wild-caught fish, organic poultry, legumes (beans, lentils, chickpeas).
Whole Grains: Quinoa, oats, barley (in moderation).
Herbs & Spices: Turmeric, ginger, garlic, cinnamon, rosemary, oregano.
Beverages: Green tea, water, black coffee (in moderation).
Foods to Limit/Avoid:
Sugar and high-fructose corn syrup.
Refined carbohydrates (white bread, pasta, pastries).
Processed foods and packaged snacks.
Unhealthy fats (trans fats, soybean/corn oil).
Excessive alcohol.
Dairy (often recommended to limit or avoid for some).
Key Principles:
Eat the Rainbow: Aim for a wide variety of colorful plants.
Focus on Whole Foods: Minimize anything processed.
Support Gut Health: Probiotics (fermented foods) and fiber are crucial.

12/29/2025

I’m in cleaning/healthy cooking mode today. Made our own popcorn to go to the movies drizzled with flax and olive oil and having salmon for dinner tonight. Because we need more Omega-3 fats!

~Benefits
*lowers triglycerides and supports healthy blood pressure
*improves brain and eye health
*helps reduce inflammation and joint discomfort
*supports mood and mental well-being

~Tips
* eat two servings of fatty fish per week
*add chia or flax seeds to smoothies, salads, yogurt
*consider supplements if not getting enough with food

Contact me for guidance: [email protected]

01/05/2025

Kate’s January 2025 Health Tip:

Do you want to live healthy in 2025 instead of living sick? The key to vibrant heath is to listen closer to the signs that your body is sending you. Do certain foods make you feel bad? That is a sign! Do you feel sluggish when you wake up in the morning? That is a sign! Do you have aches and pains in your joints? That is a sign! Do you feel foggy and off balance? That is sign! Do you feel agitated and anxious? That is a sign!

The first step is identifying your signs. Write them down when you feel them. Keep a journal. It can be your log of clues. Sometimes we must be our own detectives and doctors! Let January 2025 be your time to start taking notice. Be mindful about what is going on in your body.

Balancedgroupwellness.com

12/23/2024

Together We Can Achieve Anything!
Reset Challenge 1/4/25

Kate Marshall brings you wholesome goodness to your balanced wellness! Our goal is to provide you with resources to start and continue your journe...

10/28/2024

My motivation to stay healthy so I can be around for a long time for this guy. ♥️

10/13/2024

https://instagram.com/p/DBEC3c4xyQp/

03/06/2022

Saturday morning zoom workout: Full Body Barbell 🏋️‍♂️ and Yoga 🧘🏼‍♀️
8 am
[email protected]

09/11/2021

Gearing up for the fall with a Saturday morning Zoom workout 💪🏻

07/03/2021

After workout snack with Christina!