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EXERCISE YOUR MIND

Do you ever forget to take care of yourself? I know. You’re busy, and finding the time to take proper care of yourself can be hard. But if you don’t, it won’t be long before you’re burnt out from exhaustion and operating in a mental fog where it’s hard to care about anything or anyone. I should know. About 7 years ago, as I was chasing my dreams to become a the top ranked fitness competitor and scaling my online coaching business, I suffered a complete burn out. Adrenal fatigue, hormone imbalance, chronic exhaustion… I could barely get out of bed most days. I was working 60 hours + per week and had let my self care go in the pursuit of excellence. Since

Most of us have heard about self-care. We know it’s important. We may even know a few practices which fall into the category of self-care. However, one of the reoccurring comments I hear from my clients is that they don’t have enough time for such. Women, mothers in particular, tend to prioritize their time in a comparable order to the following: Family, career, other responsibilities, and maybe (but rarely) self-care. We consistently place self-care as our lowest priority. Those of you who follow my Facebook and Instagram (www.instagram.com/ryallfitness) stories may be aware that I designate one day each week for self-care; usually Sundays. When I am unable to be consistent with this schedule, my tolerance levels head south. I find that

8 month old Zuri Motherhood came later in life for me. I am 42. Unlike many women, I am fortunate that there was no battle to get here. For some, a delay in becoming a parent is not a choice, and I can only imagine how agonizing that must be.  For me however, it was a cognizant decision. I always knew that I wanted to be well prepared for the hardest yet most rewarding endeavor I will ever pursue. That groundwork involved completing my education, establishing my business, and being with the right partner. Within the fitness industry, I am not alone in starting a family in my 40s. In fact, many of my peers had their children after 35. It’s a popular

Here’s it is team, my freaking amazing, guilt-free Fit Pizza!  When I'm craving pizza this is my guilt-free go-to and it totally hits the spot! Here’s how you whip it up.  Pizza Base:Hand mix all of the ingredients and then cook in frying pan like a pancake. Slightly under cook as it has to go in the oven. *if you want thinner crust use a larger frying pan. 1/4 Cup Coconut Flour1/3 Cup Oat Flour1/4 Cup Water1 Whole Egg1/2 Cup Egg Whites 1/2 TSP Dry Parsley 1/2 TSP Dry OreganoSalt & Pepper Toppings:Cover with toppings! 4oz Shrimp cooked 2 TBSP Mozarella Reduce Fat2 TBSP Parmesano Cheese 1/4 Pizza Sauce (used an organic tomato pizza sauce) Bake at 425F for 12-15 min  Macros are approx:25g Net Carbs 6g fat 25g protein Bonus - lots of fiber

Enjoy that amazing taste of Thai curry in a hurry! AND it's absolutely guilt-free as it's loaded with nutrients and it's calorie friendly. Quick and simple to make and makes delicious left overs. I hope you love it as I do! https://www.youtube.com/watch?v=DkHrkvMSOPo&feature=youtu.be How To Video Ingredients: 2 tsp extra virgin cold pressed coconut oil1 cup coarsely chopped onions1 cup thinly sliced red bell peppers1 lb large raw shrimp (~ 25 per pound), peeled and deveined2 tbsp curry powder or Thai yellow or red curry paste 1 tbsp grated fresh gingerroot2 tsp minced garlic1 cup unsweetened coconut milk1 1/2 cups chopped fresh ripe pineapple1 tbsp fresh squeezed1 tbsp reduced-sodium soy sauce1/4 cup chopped fresh cilantro or basil (or a bit of both)Cooked basmati rice Method: Cook your

Who said eating veggies for breakfast wasn't delicious?!! These are totally amazeballs. AND they're Healthier and less expensive than Starbucks egg bites!  Nutritional Information: Cals/serving 255, 4.2g fat, net carbs 13.7g, 35g pro Ingredients: 8 Egg Whites 2 Whole Eggs 3/4 cup fat free Cottage cheese 2 cups Broccoli fresh or frozen *may swap some broccoli for spinach, peppers and onions 1/2 tsp Salt 1/2 tsp Black Pepper 1/4 tsp Garlic Powder 2 tbsp fresh parsley  Makes 2 servings. Double the recipe for left overs! Method: Preheat oven to 375F and grease an 8x8 baking dish. May also make in mini muffin tins. Whisk eggs together in large mixing bowl. Stir in cottage cheese, broccoli, salt, pepper, parsley and garlic powder. Pour egg mixture into sprayed baking dish. May sprinkle with

This traditional Indonesian medicine has been around for centuries and it's no surprise why. Packed with powerful roots like ginger and turmeric and ridiculously easy to make - support your immune system the whole foods way. I'm hooked on this and have been drinking this every morning to help my body get an immune boost during this pandemic. There are many different variations of Jamu Juice, most recipes will include fresh turmeric root, ginger, citrus and a little honey to sweeten. This is my own version.  INGREDIENTS  1 cup fresh turmeric roots (rinsed, not peeled)1.5 cup fresh ginger roots (rinsed, not peeled)8 cups of water4 limes, juicedHoney to taste (I just use a dash of manuka honey) METHOD  Add the ginger and turmeric to