CHERRIES … savor organic, fresh or frozen, pitted cherries in your morning steel cut oatmeal or enjoy in your salad or as a snack.

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Extraordinary benefits from the anthocyanins (flavonoid pigments) found in cherries.

Speeds Up Your Metabolism
Cardiovascular Health
Cancer Preventive Compounds
Reduced Inflammation
Arthritis Pain Relief
Supports Healthy Sleep

All this packaged into an exquisite little cherry!

Message me with questions or conversation
Love,Liz

5 STEPS FOR WELL DEFINED STRONG MUSCLES

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The way your muscles appear from the outside has everything to do with how much fat and muscle is on your body.
1… Release your excess stored fuel by enjoying healthy cuisine with thoughtful portions … see my Instagram Page (www.instagram.com/elizabethmoulinie) or website (www.allthingsfitnessandbeauty.com) for many examples of healthy cuisine.

2…Perform your fav cardio exercise for releasing excess stored fuel … any cardio exercise that brings a smile to your face. Perform 5 – 6 times a week for 30 – 60 minutes, always perform a warm up before and stretch after. Slowly challenge yourself over time.

3…Perform these powerful resistance exercises for strengthening your muscles … push – ups, squats, step – ups, split squats, bicep curls, standing headbanger, supported back rows, shoulder press, planks. Perform 3 – 4 times a week, 10 reps, 2 – 3 sets, warm-up before, stretch after, use a weight that enables you to perform move with perfect form.

4…Perform my fav time saver work-out when needed for releasing your stored fuel while strengthening your muscles … perform cardio between resistance exercises … see my Instagram Page (www.instagram.com/elizabethmoulinie) or website (www.allthingsfitnessandbeauty.com) for my … ADVENTUROUS AUTUMN WORK-OUT … substitute any cardio that you love for jog/fast walk/sprint, substitute your fav upper and lower body exercises for listed exercises.

5…Restorative sleep … vital step in achieving your healthy silhouette.

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

BAKED PEARS WITH BLUEBERRIES … DECADENT AND NUTRIENT DENSE

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Serves 4

INGREDIENTS

4 – 5 large, organic pears, peeled, cut into cubes
1 cup fresh, organic blueberries
2 – 3 tsp filtered water
1 tsp coconut oil
2 TB chopped, organic brazil nuts
1 bunch, organic fresh mint

INSTRUCTIONS

Preheat oven to 350 degrees.
In large mixing bowl, combine chopped pears and blueberries.
In separate, smaller bowl, combine filtered water and coconut oil.
Toss liquid mixture over fruit.
Evenly sprinkle nuts over fruit.
Divide mixture into separate ceramic ramekins (or 1 1/2 quart casserole dish).
Bake for 10 – 15 minutes, or until water has evaporated and pears are tender.
Garnish with fresh mint.

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

MY STYLE MY SYSTEM, ELEVEN BASICS THAT MAKE ALL THE DIFFERENCE AND CREATE A PROFOUND TRANSFORMATION

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Perfect form is essential while performing physical activity.

Keep head in neutral position … back straight … chest up … core held tightly.

Keep wrists in line with forearms.

Both feet should be pressed flat on floor at all times … unless physical activity calls for lifting feet.

When performing squats … chest up … core engaged … push up with heels … knees behind toes.

Choose a weight that enables you to perform reps with perfect form … never swing your back into exercise, this indicates that the weight is too heavy for you.

Fitness loves fashion … wear the correct clothing for your activity … helps you to perform more powerfully … my favs http://www.superrunnersshop.com http://www.alternativeapparel.com http://www.bandier.com.

Pump arms while walking/speed walking … you use more energy and shed more excess stored fuel.

Listen to your body … if you feel any discomfort STOP immediately.

Slowly build strength and stamina … slow, steady progress = success and prevents injuries.

Only engage in physical activity that feels exciting … inspiring … takes you on an adventure and you lose track of time!
Message me with questions or conversation
Love, Liz
allthingsfitnessandbeauty.com

FATS ARE POWERFUL

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Fats give you energy.

Fats give you beautiful skin.

Fats help regulate your body temperature.

Fats aid in your hormone production.

Fats aid in the health of your heart, lungs, bones, immune system, liver and brain.

Fats help your body absorb fat-soluble vitamins.

MY FAV GOOD FATS
Wild Alaskan Sockeye Salmon (my favorite place to purchase seafood http://www.vitalchoice.com) and they have great recipes.
Mackerel
Herring
Wild Sardines
Wild Albacore Tuna
Almonds
Avocado
Brazil Nuts
Flaxseeds and Oil
Hazelnuts
Olive Oil
Olives
Peanut Butter (no sugar added)
Pecans
Pumpkin Seeds
Sesame Seeds
Sunflower Seeds
Walnuts and Oil

AVOID … high fat snack foods, fast food, foods with added butter, margarine, mayo or oil (except olive oil), fatty meats and dairy.

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