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Tag: City Fitness Philly

#MyCityMoves

February 18, 2017.Reading time less than 1 minute.

Introducing, #MyCityMoves coming soon to Philadelphia.

fitlicity

fitlicity (fit • lic • i • ty) noun: the point where happy, healthy, and fit meet.

fitlicity philosophy

I believe that food is fuel: for the body, mind, and soul. I believe in meals that nourish bodies, nurture relationships, and connect cultures. I believe in unadulterated ingredients that come from the earth. I believe in eating intuitively, free from restrictions or anxieties. I believe in food integrity, and standards that allow consumers to make educated buying decisions. I believe that quality of ingredients takes precedence over quantity of calories. I believe in a consumption level that supports performance and function.

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Hey you 👋🏼 Don’t compare your 4 weeks to someone else’s 4 years 🗓 Swipe to see my first 4 weeks of prioritizing a nutritious + active life 👉🏼👉🏼👉🏼 A lot can happen in four weeks. You can start to shape the habits you’re going to need to change. You can learn that protein pancakes burn if you cook ‘em too high. You can learn that despite what you always told yourself, you actually do like brussels sprouts! You can become a morning person. You can wake up and workout and meal prep to your heart n’ belly n’ booty’s content. But anyone/anything that promises a radical lifestyle overhaul or drastic body composition change in one month is either lying, or scamming. “30 days to blast belly bloat!” 🤦🏼‍♀️ Either way, it’s hardly attainable + certainly ain’t sustainable... - I’ll admit, I remember feeling *so* disappointed when I snapped that four-week progress photo. I had worked SO hard, changed SO much – and yet, I felt as if it hardly showed. And this is where most people quit. This where most people say, “I did everything, and nothing worked. It’s not worth it.” - It’s all about Delayed Gratification. An annoying, but imperative concept to accept + make your ally. Delayed Gratification is the process in which you resist the temptation of an immediate reward in preference for a later [and greater] reward. At some point, we will all be asked to choose between doing what’s easier [quitting] and doing what’s harder [delaying gratification]. - Because if you push through, if you choose putting in the work and the sets and the reps and the prep, if you keep on going, that’s where the magic happens ✨ - I mean really, it didn’t take you four weeks to get in the position you’re in now – craving change. It took years. Hell if you’re anything like me, it probably is the culmination of the majority of your life to date. Why would you expect anything different when it comes to this process? So just keep going. Repeat those 4 weeks of consistency + effort + discipline again + again – 52 times over... you’ve got yourself some serious #progress. - 💭 You didn’t come this far to only come this far. #transformationtuesday

STOP EATING BREAKFAST ✋🏼 - AND START EATING FOOD 👏🏼 - Ever wonder why you find it so hard to imagine filling your plate with veggies for breakfast? Well, because you’re culturally conditioned to! 💡 The standard American breakfast – made popular by the Industrial Revolution when widespread indigestion took over as a result of not adapting eating habits to meet the new workforce standard – is rich in hyper-palatable and cost-efficient sweet foods and poor in nutrients. Back in the day, entrepreneurial-minded people realized, “hey, refined grains and simple sugar have a super high profit margin when I package ‘em up with some made-up morality and market it just so!” Convenience! Energy! “Fiber!” And so, cereal was born... - You probably find it hard to imagine eating a massive slice of cake for breakfast too – but what are your waffles, muffins, and breads made of? 🤷🏼‍♀️ Flour, sugar, butter, oil... yup, even the #paleo and #organic and #glutenfree and “protein” variety 🥞 - Studies show that eating a high concentration of #sugar [or foods that metabolize like sugar] first thing sets you up for increased cravings + caloric intake and decreased energy + mood + focus as your blood sugar and insulin levels spike early. Eat a higher percentage of calories from protein + fat + fiber [veggies!] and your day is looking mighty #sweet... or shall I say, #savory 😏 - While veggies for breakfast is common among many other cultures who typically plate up last night’s leftovers upon waking, most Americans don’t eat their first #vegetable until dinner time 🤯 It’s no surprise only 9% of Americans meet the **MINIMUM** recommended veggie intake of 3 cups per day. - I challenge you to break the muffin-mold and think outside the donut box 😜 Start your morning with veggies and pay attention to how it impacts you all day long 💭 - Easy-breezy ways to add veggies to breakfast: 🥬 Toss ‘em in an omelette or scramble 🌶 Use bell peppers as “boats” for egg salad 🥒 Make a veggie dip + take yogurt from sweet to savory 🥕 Add diced cauliflower to your oatmeal 🥗 Sneak greens into your smoothie 🍆 Forget “breakfast” food or “dinner” food and just think ~ REAL food!

Sure, ordering a $20 salad that takes 20 minutes to deliver and inevitability arrives without your fave f$&!in’ topping is great n’ all... or you could get off your 🍑 and #MealPrep 🐸☕️

Other girls: spend most of paycheck on clothes + manis Me: spends most of paycheck on produce - That was a cute intro for a critical caption 👉🏼👉🏼👉🏼 I’ve said it before and I’ll repEAT it ‘til my dying bite: there is no greater INVESTMENT than your own personal wellbeing. Pay now, or pay later. - Chronic illness such as #heartdisease, #cancer, and #diabetes are the leading causes of death + disability in the United States. They are also leading drivers of the nation’s $3.5 TRILLIONS in annual health care costs. - Most chronic diseases are caused by a short list of risk behaviors... ➕ Poor #nutrition, including diets low in fruits and #vegetables and high in sodium and saturated fats ➕ Lack of physical activity ➕ Tobacco use + exposure ➕ Excessive alcohol use - That means most of us can PREVENT illness + disease [and healthcare costs] and PROMOTE longevity + health + vitality by... ➕ Prioritizing proper nutrition ➕ Engaging in physical activity ➕ Avoiding tobacco + excessive alcohol use - It’s not lost on me that healthfulness is not just a choice, but a privilege. It’s not lost on me that these seemingly simple concepts are not entirely accessible to parts of the population. It’s not lost on me that my awareness + standard of living + financial security allow me to prioritize optimal health, beyond my basic needs. It’s not lost on me, and so you can bet your 🍑 that I am not going to take that for granted. Hence, the #haul 🛒 I have the option and the means to quite literally OWN my #health, and I will honor that. And will do everything I can to increase awareness + accessibility + affordability of nutrition + exercise. If you have the CHOICE, I encourage you to do the same. - Swipe 👉🏼 for how my #groceryhaul becomes my menu!

Current Mood: sun shining, in my flow n’ in my glow, soaking it all in + radiating it all out ✨The weight of this week coulda crushed the hell outta me but instead I got out from underneath it, stood on top of it, and grew a little bit taller n’ stronger. The energy of this week could have drained me but instead I plugged in and turned it up a notch 🙌🏼 #fableticspartner - I felt it all this week. Frustrated, accomplished, stressed, productive, anxious, confident, scared, brave. Here I am, better for it. And isn’t that a beautiful thing? - Since @hungry.blonde helped me see the highlight(s) of my week, I wanna help you see yours. Tell me, where was the good? 👇🏼

Cook once, eat all week... month... YEAR! 😳 - Even if you’re new ‘round here, you know that Spatchcock Chicken is a staple in my #mealplan, prep, and practice 👏🏼 This big ol’ bird has been a big ol’ hit in our household since the first time I made it! With changing seasons 🍂 I’ve transitioned from cooking it up on the grill to roasting in the oven. A Sunday evening supper tradition, this palate-pleasing protein goes on to yield 5-6 servings for me + Mo! When it’s fresh out the oven, I love to serve the thigh + drumstick with roasted veggies, cauli mash, and a heaping salad 🍗 Then, I carve up the breasts, ribs, wings n’ things [basically I just get all the meat off the bone 🤷🏼‍♀️] and store it in a glass container all week! Our favorite way to repEAT is to mix it up with @thenewprimal buffalo sauce! I serve mine with my go-to shredded brussel and kale salad, and plate Mo’s portion with rice and broccoli. - Super low maintenance makes it perfect for #MealPrep! Simply massage a mixture of fresh poultry herbs [sage + thyme + rosemary] with ghee + salt n’ pep under and on top of the skin, and and marinade overnight in a dish of lemon juice 🌿🍋When it’s time to cook, roast at 400 for 40 mins breast-side up, flip and roast for 20 min, and finish ‘er off with a broil for some ~*crispy*~ skin. - And yes, I eat this $#!% with my hands like a savage 😜

🎶 I’m the highest in the room 🎶 #HumpDay #vibes waaaaaay up, I feel blessed 🙏🏼 #fableticspartner - Here’s a mid-week #mantra for ya: Whatever you are not changing, you are choosing 💯 Let that one sink in. Do your hair toss, and then get to being your best 👏🏼 damn 👏🏼 self 👏🏼 No matter if this week kicked off according to plan + priorities or not, today is not the day to quit, or to “start again Monday” 🙅🏼‍♀️ Today’s the day to leverage every moment you’re proud of and improve every moment you’re not. That’s all it takes. Repeat forever. - I’ll be over here, hustlin’ and eatin’ and liftin’ with @fabletics supporting my boobs n’ booty and #veggies supporting my belly 😂 One choice at a time, y’all, that’s how we show up ✨ #moveinfabletics #myfabletics

Ten Hour #TransformationTuesday 👉🏼 7 am - 7 pm ⏱ - Here’s your sassy but 💀🍑 serious reminder that bodies 👏🏼 fluctuate 👏🏼 daily 👏🏼 HELL, even in the SAME DAY 👆🏼👆🏼👆🏼The pr👀f is in the pic! Just ‘cause I woke up like this [and boomerang fist-bumped like this 👊🏼] doesn’t mean I go to bed like this 💁🏼‍♀️ And I hate [or do I love?] to break it to ya, but this ain’t “bloat”! 🙅🏼‍♀️ There’s nothing to fix, or combat, or overcome, or adjust. This isn’t weight gain. This isn’t body fat. This is my body after eating 5 voluminous, fibrous, nutrient-rich meals. This is my body powered on plants n’ protein. This is what a body looks like after it’s been nourished 🥬🍳🍗✨ - And above all else, this is a body attached to a brain + a soul that – although surely have evolved in the last ten hours of hard work n’ hustle – hold the same intrinsic values + priorities to be true, day in and day out. Hour after hour. - This is why we can not define our relationship with health, or measure our level of fitness, or base our lifestyles on body composition alone – especially not on the rectus abdominis aka ~*abs*~ - Remember that when you look in the mirror tonight 🖤

Sometimes I feel guilty, like I’m not doing enough [engaging enough, creating enough, inspiring enough], when I post ~*repEAT*~ visual content, or defaulting to holding my plate above my kitchen rug and snapping a shot instead of setting up a flat lay with a food light n’ props, or not having a curated content calendar. Don’t get me wrong, I’m not bashing that process 🙅🏼‍♀️ Far from it! As a creative, I adore + appreciate aesthetics and respect the organization + dEATail that level of execution requires. In fact, I’d love to be FEEDing you planned and captivating content that stops you in your scroll long enough to double tap. But I’ll let you in on a lil secret. Lighting + composition + editing don’t add to the nutrient value of a dish. They capture a still-life, not a **LIFESTYLE** 💯 As in, how are all of these photographs n’ recipes n’ concepts n’ captions applied... off screen – out of the reel and in the REAL world. - Here’s the dealio 👉🏼 my primary priority is upholding the standard I’ve set for myself, indefinitely. To infinity and beyond. So yeah, I have systems, and habits, and repEATs because they make my adhering to my #goals + values more appetizing and convenient and accessible than the alternative. I #mealprep and store my food in tupperware and when I plate it three days later, it looks nothing at all like the reference photo and everything like slop. My fridge is a literal jungle. I don’t use many branded products and just got a whole bunch o’ protein + produce to promote. If @theearth wants to sponsor me, whaddup 🤷🏼‍♀️😂 I’ve got a lot on my metaphorical plate (and my actual plate #volumeeater). I work three jobs, two of which involve giving a lot of my energy out to others. One of which is my own business, population ☝🏼. I have a husband and a pup to nurture and nourish. Friendships to cultivate + maintain. I have 24 hours in the day and it hardly seems like enough. So I fall back on my foundation, over and over and over again. - Maybe my ♥️s suffer because of it. But this is #RealLifeWellness for me. This is an authentic ~*account*~ – a real deal reel – of one gal navigating her happy + healthy + active life 🙋🏼‍♀️ I hope ya like it 🥰

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Hey you 👋🏼 Don’t compare your 4 weeks to someone else’s 4 years 🗓 Swipe to see my first 4 weeks of prioritizing a nutritious + active life 👉🏼👉🏼👉🏼 A lot can happen in four weeks. You can start to shape the habits you’re going to need to change. You can learn that protein pancakes burn if you cook ‘em too high. You can learn that despite what you always told yourself, you actually do like brussels sprouts! You can become a morning person. You can wake up and workout and meal prep to your heart n’ belly n’ booty’s content. But anyone/anything that promises a radical lifestyle overhaul or drastic body composition change in one month is either lying, or scamming. “30 days to blast belly bloat!” 🤦🏼‍♀️ Either way, it’s hardly attainable + certainly ain’t sustainable... - I’ll admit, I remember feeling *so* disappointed when I snapped that four-week progress photo. I had worked SO hard, changed SO much – and yet, I felt as if it hardly showed. And this is where most people quit. This where most people say, “I did everything, and nothing worked. It’s not worth it.” - It’s all about Delayed Gratification. An annoying, but imperative concept to accept + make your ally. Delayed Gratification is the process in which you resist the temptation of an immediate reward in preference for a later [and greater] reward. At some point, we will all be asked to choose between doing what’s easier [quitting] and doing what’s harder [delaying gratification]. - Because if you push through, if you choose putting in the work and the sets and the reps and the prep, if you keep on going, that’s where the magic happens ✨ - I mean really, it didn’t take you four weeks to get in the position you’re in now – craving change. It took years. Hell if you’re anything like me, it probably is the culmination of the majority of your life to date. Why would you expect anything different when it comes to this process? So just keep going. Repeat those 4 weeks of consistency + effort + discipline again + again – 52 times over... you’ve got yourself some serious #progress. - 💭 You didn’t come this far to only come this far. #transformationtuesday

STOP EATING BREAKFAST ✋🏼 - AND START EATING FOOD 👏🏼 - Ever wonder why you find it so hard to imagine filling your plate with veggies for breakfast? Well, because you’re culturally conditioned to! 💡 The standard American breakfast – made popular by the Industrial Revolution when widespread indigestion took over as a result of not adapting eating habits to meet the new workforce standard – is rich in hyper-palatable and cost-efficient sweet foods and poor in nutrients. Back in the day, entrepreneurial-minded people realized, “hey, refined grains and simple sugar have a super high profit margin when I package ‘em up with some made-up morality and market it just so!” Convenience! Energy! “Fiber!” And so, cereal was born... - You probably find it hard to imagine eating a massive slice of cake for breakfast too – but what are your waffles, muffins, and breads made of? 🤷🏼‍♀️ Flour, sugar, butter, oil... yup, even the #paleo and #organic and #glutenfree and “protein” variety 🥞 - Studies show that eating a high concentration of #sugar [or foods that metabolize like sugar] first thing sets you up for increased cravings + caloric intake and decreased energy + mood + focus as your blood sugar and insulin levels spike early. Eat a higher percentage of calories from protein + fat + fiber [veggies!] and your day is looking mighty #sweet... or shall I say, #savory 😏 - While veggies for breakfast is common among many other cultures who typically plate up last night’s leftovers upon waking, most Americans don’t eat their first #vegetable until dinner time 🤯 It’s no surprise only 9% of Americans meet the **MINIMUM** recommended veggie intake of 3 cups per day. - I challenge you to break the muffin-mold and think outside the donut box 😜 Start your morning with veggies and pay attention to how it impacts you all day long 💭 - Easy-breezy ways to add veggies to breakfast: 🥬 Toss ‘em in an omelette or scramble 🌶 Use bell peppers as “boats” for egg salad 🥒 Make a veggie dip + take yogurt from sweet to savory 🥕 Add diced cauliflower to your oatmeal 🥗 Sneak greens into your smoothie 🍆 Forget “breakfast” food or “dinner” food and just think ~ REAL food!

Sure, ordering a $20 salad that takes 20 minutes to deliver and inevitability arrives without your fave f$&!in’ topping is great n’ all... or you could get off your 🍑 and #MealPrep 🐸☕️

Other girls: spend most of paycheck on clothes + manis Me: spends most of paycheck on produce - That was a cute intro for a critical caption 👉🏼👉🏼👉🏼 I’ve said it before and I’ll repEAT it ‘til my dying bite: there is no greater INVESTMENT than your own personal wellbeing. Pay now, or pay later. - Chronic illness such as #heartdisease, #cancer, and #diabetes are the leading causes of death + disability in the United States. They are also leading drivers of the nation’s $3.5 TRILLIONS in annual health care costs. - Most chronic diseases are caused by a short list of risk behaviors... ➕ Poor #nutrition, including diets low in fruits and #vegetables and high in sodium and saturated fats ➕ Lack of physical activity ➕ Tobacco use + exposure ➕ Excessive alcohol use - That means most of us can PREVENT illness + disease [and healthcare costs] and PROMOTE longevity + health + vitality by... ➕ Prioritizing proper nutrition ➕ Engaging in physical activity ➕ Avoiding tobacco + excessive alcohol use - It’s not lost on me that healthfulness is not just a choice, but a privilege. It’s not lost on me that these seemingly simple concepts are not entirely accessible to parts of the population. It’s not lost on me that my awareness + standard of living + financial security allow me to prioritize optimal health, beyond my basic needs. It’s not lost on me, and so you can bet your 🍑 that I am not going to take that for granted. Hence, the #haul 🛒 I have the option and the means to quite literally OWN my #health, and I will honor that. And will do everything I can to increase awareness + accessibility + affordability of nutrition + exercise. If you have the CHOICE, I encourage you to do the same. - Swipe 👉🏼 for how my #groceryhaul becomes my menu!

Current Mood: sun shining, in my flow n’ in my glow, soaking it all in + radiating it all out ✨The weight of this week coulda crushed the hell outta me but instead I got out from underneath it, stood on top of it, and grew a little bit taller n’ stronger. The energy of this week could have drained me but instead I plugged in and turned it up a notch 🙌🏼 #fableticspartner - I felt it all this week. Frustrated, accomplished, stressed, productive, anxious, confident, scared, brave. Here I am, better for it. And isn’t that a beautiful thing? - Since @hungry.blonde helped me see the highlight(s) of my week, I wanna help you see yours. Tell me, where was the good? 👇🏼

Cook once, eat all week... month... YEAR! 😳 - Even if you’re new ‘round here, you know that Spatchcock Chicken is a staple in my #mealplan, prep, and practice 👏🏼 This big ol’ bird has been a big ol’ hit in our household since the first time I made it! With changing seasons 🍂 I’ve transitioned from cooking it up on the grill to roasting in the oven. A Sunday evening supper tradition, this palate-pleasing protein goes on to yield 5-6 servings for me + Mo! When it’s fresh out the oven, I love to serve the thigh + drumstick with roasted veggies, cauli mash, and a heaping salad 🍗 Then, I carve up the breasts, ribs, wings n’ things [basically I just get all the meat off the bone 🤷🏼‍♀️] and store it in a glass container all week! Our favorite way to repEAT is to mix it up with @thenewprimal buffalo sauce! I serve mine with my go-to shredded brussel and kale salad, and plate Mo’s portion with rice and broccoli. - Super low maintenance makes it perfect for #MealPrep! Simply massage a mixture of fresh poultry herbs [sage + thyme + rosemary] with ghee + salt n’ pep under and on top of the skin, and and marinade overnight in a dish of lemon juice 🌿🍋When it’s time to cook, roast at 400 for 40 mins breast-side up, flip and roast for 20 min, and finish ‘er off with a broil for some ~*crispy*~ skin. - And yes, I eat this $#!% with my hands like a savage 😜

🎶 I’m the highest in the room 🎶 #HumpDay #vibes waaaaaay up, I feel blessed 🙏🏼 #fableticspartner - Here’s a mid-week #mantra for ya: Whatever you are not changing, you are choosing 💯 Let that one sink in. Do your hair toss, and then get to being your best 👏🏼 damn 👏🏼 self 👏🏼 No matter if this week kicked off according to plan + priorities or not, today is not the day to quit, or to “start again Monday” 🙅🏼‍♀️ Today’s the day to leverage every moment you’re proud of and improve every moment you’re not. That’s all it takes. Repeat forever. - I’ll be over here, hustlin’ and eatin’ and liftin’ with @fabletics supporting my boobs n’ booty and #veggies supporting my belly 😂 One choice at a time, y’all, that’s how we show up ✨ #moveinfabletics #myfabletics

Ten Hour #TransformationTuesday 👉🏼 7 am - 7 pm ⏱ - Here’s your sassy but 💀🍑 serious reminder that bodies 👏🏼 fluctuate 👏🏼 daily 👏🏼 HELL, even in the SAME DAY 👆🏼👆🏼👆🏼The pr👀f is in the pic! Just ‘cause I woke up like this [and boomerang fist-bumped like this 👊🏼] doesn’t mean I go to bed like this 💁🏼‍♀️ And I hate [or do I love?] to break it to ya, but this ain’t “bloat”! 🙅🏼‍♀️ There’s nothing to fix, or combat, or overcome, or adjust. This isn’t weight gain. This isn’t body fat. This is my body after eating 5 voluminous, fibrous, nutrient-rich meals. This is my body powered on plants n’ protein. This is what a body looks like after it’s been nourished 🥬🍳🍗✨ - And above all else, this is a body attached to a brain + a soul that – although surely have evolved in the last ten hours of hard work n’ hustle – hold the same intrinsic values + priorities to be true, day in and day out. Hour after hour. - This is why we can not define our relationship with health, or measure our level of fitness, or base our lifestyles on body composition alone – especially not on the rectus abdominis aka ~*abs*~ - Remember that when you look in the mirror tonight 🖤

Sometimes I feel guilty, like I’m not doing enough [engaging enough, creating enough, inspiring enough], when I post ~*repEAT*~ visual content, or defaulting to holding my plate above my kitchen rug and snapping a shot instead of setting up a flat lay with a food light n’ props, or not having a curated content calendar. Don’t get me wrong, I’m not bashing that process 🙅🏼‍♀️ Far from it! As a creative, I adore + appreciate aesthetics and respect the organization + dEATail that level of execution requires. In fact, I’d love to be FEEDing you planned and captivating content that stops you in your scroll long enough to double tap. But I’ll let you in on a lil secret. Lighting + composition + editing don’t add to the nutrient value of a dish. They capture a still-life, not a **LIFESTYLE** 💯 As in, how are all of these photographs n’ recipes n’ concepts n’ captions applied... off screen – out of the reel and in the REAL world. - Here’s the dealio 👉🏼 my primary priority is upholding the standard I’ve set for myself, indefinitely. To infinity and beyond. So yeah, I have systems, and habits, and repEATs because they make my adhering to my #goals + values more appetizing and convenient and accessible than the alternative. I #mealprep and store my food in tupperware and when I plate it three days later, it looks nothing at all like the reference photo and everything like slop. My fridge is a literal jungle. I don’t use many branded products and just got a whole bunch o’ protein + produce to promote. If @theearth wants to sponsor me, whaddup 🤷🏼‍♀️😂 I’ve got a lot on my metaphorical plate (and my actual plate #volumeeater). I work three jobs, two of which involve giving a lot of my energy out to others. One of which is my own business, population ☝🏼. I have a husband and a pup to nurture and nourish. Friendships to cultivate + maintain. I have 24 hours in the day and it hardly seems like enough. So I fall back on my foundation, over and over and over again. - Maybe my ♥️s suffer because of it. But this is #RealLifeWellness for me. This is an authentic ~*account*~ – a real deal reel – of one gal navigating her happy + healthy + active life 🙋🏼‍♀️ I hope ya like it 🥰

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