My Style My System

Your core is the center of your body … the muscles that support your spine … from your hips to your shoulders. Its importance in form, function and fashion cannot be overestimated. A strong core is essential for injury prevention and the ability to perform tasks. Up-Down-PlankOxygenBeachBody004crossknee-elbow-plankDB Squat 1
… this core workout is powerfully efficient and transformative!

Plank – if you choose – lift right arm, left leg, then alternate, lift left arm, right leg

Squats – If you choose, hold weights

Up/Down Planks

Step-Ups – If you choose, hold weights

Knee to Elbows

Mountain Climbers
Perform a full body warm-up before exercising and a full body stretch after exercising.

Hold plank for 1 1/2 to 2 minutes. For other exercises, perform as many reps as you can with perfect form – performing 2 to 3 sets. Controlled movements, abs and glutes engaged. Go to Facebook.com/emoulinie for full explanations of exercises.

Message me with questions conversation.
Love, Liz
allthingsfitnessandbeauy.com
@voguemagazine

A Fitness Professional’s Top 20 Foods

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… as a Fitness Professional, I understand the transformative powers of adding these foods to your daily meal design. Savor one for breakfast, lunch, dinner and a couple of snacks, choosing to energize, cherish and restore your body. Slowly and consistently introducing nutrient dense cuisine into your life, diminishes your taste for sugary, processed foods. It’s my amazingly simple strategy for a more joyous you!
Salmon (wild caught) … rich in omega 3 antioxidants, helps improve mood, memory and reduce some forms of depression.

Turkey (organic/free range) … contains tryptophan and melatonin, helping the mind relax.

Eggs (organic) … contains numerous nutrients. High protein source, rich in vitamins D and B12, supporting serotonin (bliss hormone) and choline, which enhances memory.

Tuna, Sardines, Oysters, Trout, Herring (wild caught) … all high in omega 3’s, reducing depression, anxiety, irritability and insomnia.

Asparagus (organic) … rich in vitamins A, B6, C and E, iron, potassium, calcium, magnesium, chromium and fiber. High in glutathione, helping fight free radicals, carcinogens and preserve muscle mass. Also high in folic acid, fighting depression and fatigue.

Red Onions … contains quercetin, an antioxidant, which is anti-inflammatory and anti-histamine, reducing systemic inflammation.

Spinach (organic) … high in folic acid, helping to alleviate depression and reduce fatigue. Rich in magnesium, which helps with sleep and reducing stress.

Broccoli (organic) … rich source of bone-building calcium. High in potassium and loaded with beta-carotene, an antioxidant that protects against cancer and heart disease.

Chard (organic) … rich in folic acid, helps alleviate depression and fatigue. High in magnesium, helps with sleep and reducing stress.

Carrots (organic) … great source of fiber, potassium and vitamins C and K.

Red Or Orange Bell Peppers (organic) … high in vitamin C.

Avocados … packed with nearly twenty vitamins, minerals and phytonutrients that fight chronic and age-related diseases. Full of glutathione, the most powerful antioxidant, which protects cell DNA from free radicals, delaying aging as well as helping to prevent cancer.

Bananas … high in magnesium, reducing anxiety and improving sleep quality.

Grapefruit … loaded with vitamin C, helping to neutralize free radicals that can damage cells, cause aging and disease. Contains more than sixty phytonutrients, a class of natural antioxidants that help the body in it’s battle against aging, allergies, infection, cancer and heart disease. High in pectin, a fiber that helps the body to maintain healthy cholesterol.

Apricots (organic) … rich in potassium, fiber and vitamins A, C and beta-carotene and lycopene.

Dark Chocolate (organic) … rich in antioxidants that keep blood vessels healthy. Choose over 70% cocoa. Increases phenylalanine, enhancing production of dopamine in the brain.

Walnuts (organic) … rich in omega 3 fatty acids and magnesium. Contains more omega 3’s than salmon!

Pistachio’s (organic) … rich in omega 3’s.

Brazil Nuts (organic) … a complete protein! And high in omega 3’s, reducing depression, anxiety, irritability and insomnia.

Lentils (organic) … a complete protein! Rich in omega 3’s and iron.

Message me with questions or conversation.
Love, Liz
allthingsfitnessandbeauty.com
@Nike