17 Sep: Never Give Your Power Away

Have you ever experienced a time in life where you let someone’s opinion of you change your thoughts, feelings, or behavior? Have you ever made choices that weren’t aligned with your desires but you did it anyway to keep someone else happy? Have you ever let what someone said about you alter your reality or make you question yourself? These are experiences that most people go through many times throughout life. My goal today is to bring your awareness to what might be happening so you can choose something different. You see, when you allow the words or expectations of others to impact your life in a way that makes you less happy, you are giving up your power.

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13 Sep: Time Isn’t The Issue

Here at Movimento Fitness, we’ve most often seen TIME cited as the biggest challenge for people around sticking to a fitness and nutrition program. But you see, time as the obstacle is simply a myth. I get that you are busy. So is the rest of the world. And every person thinks they are simply the busiest one. So, why is it that some people are able to make time for health and fitness and others are not? Simply put, it’s an issue of priority. It takes no more time to consume a healthy meal than an unhealthy one. And it takes simple rearrangement, scheduling, and commitment to make fitness happen.

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10 Sep: Eat The Carbs!

Remember that time you decided not to eat carbs, sugar, pizza (insert any applicable food here) again and you did it with success and ease?? Of course you don’t! That’s because it’s pretty much the same as abiding by “don’t think about a pink elephant!” You see, when you deem a particular food or category of food “off limits,” it’s pretty much all you are going to think about and crave. And perhaps willpower will keep you strong, but eventually you’ll go off the rails and end up overdoing it. Instead, let’s understand 2 things:

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06 Sep: I’m About To Blow Your Mind

Ok – are you ready for this? This is so crazy! Research shows that what you believe to be TRUE about foods largely determines how foods affect your body. There was a study done where two groups of participants were given the SAME milkshake, but one group was told that it was ‘a 620 calorie indulgent shake’ while the other group was told it was a ‘120 calorie diet shake.’ The result was mind-blowing.


03 Sep: Recovery Vs. Activity

There’s no denying that the world of 2018 is one of chronic stress and pressure to achieve. Sometimes it can be challenging to get it all done – family, friends, exercise, daily movement, work, managing a home – whew! That’s a lot of demand. So, we want to invite you to get in better touch with yourself today. We all know when we make excuses and talk ourselves out of getting in a workout or preparing a healthy meal. But sometimes it’s deeper and more intense than that. Your body is screaming at you, begging for you to care for it. When you hear that voice and feel that exhaustion, we want you to know it’s OKAY to listen and take some time with self-care and recovery activities such as:

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30 Aug: What Are You Willing To Struggle For?

“They” say nothing good in life comes without effort, and I absolutely believe this to be true. Whether you want a successful career, a happy marriage, good kids, or a lean and healthy body, you’ve got to put in the work! There’s just no way around it. Sometimes it will feel like getting fit is a struggle. It’s hours that you “don’t have,” it’s money you’d rather spend elsewhere, or maybe it’s even pressure from your family to be home or judgement/commentary that your friends present regarding your dedication to health.

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28 Aug: One-Pot Turkey Quinoa

Ingredients 1 cup Quinoa, cooked 1 lb. Ground Turkey Breast 1/2 Large onion chopped 1/2 Red pepper chopped 1/2 cup Mushrooms chopped 2 tomatoes chopped 1/2 cup carrots chopped 1/2 teaspoon cumin 1 cup tomato puree 1/2 cup green peas frozen 1 tablespoon olive oil Salt + Pepper to taste Instructions Preheat a skillet with olive oil on medium heat Add all the chopped vegetables to the skillet: tomatoes, onions, peppers, mushrooms and carrots Sprinkle with salt and cumin. Let the vegetables cooked until softened. Around 5 minutes Add the turkey in chunks and let it cook with all the vegetables. With a spoon break down the turkey in little pieces. Cook for about 5 minutes Add the tomato puree, frozen peas, and cooked Quinoa. Stir and check for seasoning. Let it reduce on low heat with a lid for 5 minutes more. Serves 4


27 Aug: A Rant: What Is A Coach?

There’s something I need to get off my chest. In the world of internet marketing it seems the meaning of the term “coach” has turned into the OPPOSITE of the reason I got into coaching in the first place. This is a bit of a rant so be prepared… It seems that nowadays you can take a quick course online and you are then slapped with the prestigious title of COACH. And here’s why I am NOT ok with that…

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21 Aug: Cabbage, Apple & Kale Salad

Ingredients Dressing: 4 teaspoon apple cider vinegar 1 tablespoon extra virgin olive oil 1 tablespoon honey 1/8 teaspoon salt pinch of black pepper Salad: 2 large carrots , scrubbed, peeled and coarsely grated 1/2 cups head of red cabbage , finely chopped (about 2 ) 2 cups raw kale , finely chopped 1 large apple , peeled, cored and diced 1 tablespoon lemon juice 1/2 cup slivered almonds 1/2 cup dried cranberries (or other dried fruit) Direcrions: In a small bowl, whisk together the apple cider vinegar, olive oil, honey, salt and pepper. Set aside. Place the carrots, cabbage, kale and apples in a large bowl. Mix in the lemon juice. Add the almonds and dried cranberries. Pour the vinaigrette over the top and toss. Serves 6


20 Aug: The Importance of a Tribe

As long as humans have been in existence, being part of a tribe has been crucial. Originally it was important for survival, as groups can protect one another and navigate challenges with much more ease than a single person. In fact, many species of animals run in tribes. But because we no longer fear attacks by wild animals, natural disasters, and starvation, tribes have come to play a different role in our lives. However, they still serve similar purposes like protection and support…or at least they should.