coachmetler

This recipe is always a fall favorite!! Butternut Squash Soup - gluten free & dairy free and sooo delicious. Great for your skin as its full of beta-carotene. Among other benefits below!! www.kjstransformationfitness.com https://www.webmd.com/food-recipes/butternut-squash-health-benefits What Butternut Squash Can Do for You It’s a great hydrator. One serving of butternut squash is roughly 87% water, which can help keep you hydrated. It’s good for your immunity. Like other orange-colored fruits and vegetables, butternut squash is full of beta-carotene and alpha-carotene. Your body converts them to vitamin A, which is important for your immune system. It’s excellent for your eyes. Butternut squash has lutein and zeaxanthin, often found in yellow fruits and vegetables as well as eggs. Along with beta-carotene and vitamin A, these protect your eyes from ultraviolet rays. Keep in mind that your body needs a bit of healthy fat to best absorb these eye-benefitting nutrients, so consider eating butternut squash with a little drizzle of olive oil. It’s a good source of fiber. Foods high in dietary fiber can help keep your weight in balance and lower your cancer risk. Research shows that butternut squash can help reduce your risk of colorectal cancer, in particular. It can help your blood pressure. Butternut squash is high in potassium, which can help keep your blood pressure in check. Managing your blood pressure can reduce your risk for stroke and heart disease. Its fiber helps with blood sugar. Butternut squash contains a type of fiber that’s not digestible. If you have diabetes, it can help keep your blood sugar from rising after eating. Butternut squash also has a low glycemic index, which means that its carbs are digested more slowly. This also helps keep blood sugar from rising.

A great set of functional moves that will build overall strength focusing on upper body strength.

Feeling to busy to cook? Here is my tip. Dinner ideas. For more info www.kjstransformationfitness.com Insta: https://www.instagram.com/kjs_transformation_fitness/ FB: www.facebook.com/transformyourbody22

This will give you lasting benefits from you FST sessions. To book a session go to www.kjstransformationfitness.com

After you see me for a facial stretch therapy #fst treatment, you can use these use these stretches/exercises to get the most benefits. www.kjstransformationfitness.com

I have struggled with SI joint pain for a while now. After my snowboarding trip in the winter I had some pretty ugly falls trying to still be 20 again lol!! Any forward bending movement for long periods or with a load is bothering my back to the point where I feel so stiff and am in pain. Consulted Osteopath(2 of them) One osteopath says it is the muscle binding up in piriformis and I should rest and roll out the piriformis and keep doing any movement that makes it feel better. For me this is #1 walking and stretching out my hip flexors & QL. Also to avoid the ones I know are hurting it, deadlifts & bent over rows and anything crushing the SI joint(back of pelvis area) Other osteopath just gave me a quick free assessment and he mentioned to do farmers carries on the R side(my pain is on Left side). From what I am thinking, if I would have kept doing my posture correction exercises I would not be here but I was slacking as I don't like to do physio exercises :) This is why I wanted to get a specific class going for us to all do our physio exercises together. I might still make a go at that type of class. Maybe offer it virtual & in person(hybrid)? Let me know if you are interested. So here I am being open & honest that I am not at my best! Stay tuned for my next steps. Hope this helps you or inspires you!!

Here are some of the ways I squeeze movement into my day. I usually focus on my weak areas and you can too!!

Kaley's Kitchen cooking up some healthy & scrumptious recipes for you and your family. Focus on eating lots of healthy red meats and veggies!! www.kjstransformationfitness.com

Lateral and front raises lifting heavy for gains. Can do exercise seated for more benefits. www kjstransformationfitness.com to work with me

⚠️ This content is for education purposes only. NEVER work through pain. If you experience strain or pain stop immediately and consult your doctor. In the winter I commonly get pain in the front of my left hip. I have a sticky SI joint on that side and I have anterior pelvic tilt. These exercises have been extremely helpful for me. Hope you find this information helpful. www.kjstransformationfitness.com

Meal prep for business owners made simple. This has been a process for me. I first started observing my day and what/where/when I was eating. A lot in the car or while reading emails. Not only did my car stink, but it was messy, and I hate the thought of doing it again. I made this video after a few weeks of observing my habits. You can also check out my blog post here. https://www.kjstransformationfitness.com/post/manage-your-blog-from-your-live-site

⚠️ This content is for education purposes only. NEVER work through pain. If you experience strain or pain stop immediately and consult your doctor. Hope you find this information helpful. www.kjstransformationfitness.com

⚠️ This content is for education purposes only. NEVER work through pain. If you experience strain or pain stop immediately and consult your doctor. Knee pain is usually caused by something going on in the hip or ankle. The hip and ankle allow for much more movement patterns and rotation. Many of us do not give the hip and ankle full ability to move in all its abilities and we then see areas of stiffness and or weakness. Hope you find this information helpful. www.kjstransformationfitness.com

Enjoy!! 20 min full body workout

I was to do a full workout this am with a client but they were sick so I was non motivated to do a full 45 min workout and received very similar results from 6 minutes with these B3 Sciences BFR Bands. Impressed!! 6 minutes of work and I received a huge pump!! Been using them since Oct 2022 and you know what, I think I am in love with them. You can get some more details here on bands: https://kjsfitness.b3sciences.com/what-are-b3-bands/ More about me here: https://www.kjstransformationfitness.com

I was to do a full workout this am with a client but they were sick so I was non motivated to do a full 45 min workout and received very similar results from 6 minutes with these B3 Sciences BFR Bands. Impressed!! 6 minutes of work and I received a huge pump!! Been using them since Oct 2022 and you know what, I think I am in love with them. You can get some more details here on bands: https://kjsfitness.b3sciences.com/what-are-b3-bands/ More about me here: https://www.kjstransformationfitness.com

Super fast Gluten Free Sour Cherry Crumble INGREDIENTS 1 cup sour cherry(pitted but not necessary watch your teeth) 1 lb of rhubarb Monk fruit liquid or powder to your sweetness liking I used 20 drops or 1/4 cup powder 1 tsp Cinnamon (Ground) 1 cup walnut pieces 3/4 cup of almond flour 1 tsp vanilla 1/3 cup Butter (Unsalted, cut up into about 8 pieces) Cook down all ingredients except cherries, add them in at the end

Super simple recipe for Cauliflower pizza(tip buy cauliflower rice to speed this process up) www.kjstransformationfitness.com for more info on how to be your best self this year

Quadrupled Shoulder Rolls demoed by our beautiful team member Lynda Bonus. Great for mobilizing the shoulders and releasing neck tension. www.kjstransformationfitness.com

Forward Fold demoed by our beautiful team member Lynda Bonus. Great for mobilizing the spine and stretching posterior chain(back of body). www.kjstransformationfitness.com