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Tag: functional fitness

Let’s Get Functional

February 1, 2018.Reading time 9 minutes.

What if, through specific training, fitness can actually improve how you navigate everyday life – now, and in the future?

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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#Diet Culture dictates that food is either nutritious OR pleasurable – and I couldn’t disagree more 👉🏼👉🏼 I believe in hedonistic #healthfulness 👈🏼👈🏼 In fact, I believe it’s the key to a sustainable nutrient-dense lifestyle. Hell, if what you eat doesn’t FULFILL you – body, brain, and belly – you’re gonna just keep trying to FILL that void. Cue: Restrict, Rebel, Reward ~ round n’ round the cycle goes. Don’t get ya tastebuds twisted. The tongue is not the only part of the body we honor when making eating choices. When I talk about pleasure, I’m not talking about instant gratification 🙅🏼‍♀️ You know, that bite of sweet release 🤩 followed by feelings of physiological/physical upset 😔 I’m talking about long-term satisfaction. That feeling of finger lickin’ good well-being after a meal that aligns with PLEASURE + PALATE + PERFORMANCE 💯 Physical + Physiological + Psychological Pleasure. This plate 👆🏼 does that for me every dang time. I genuinely look forward to it. The sensory profile hits the spot for me ~ from flavor [umami 🍳 salty 🧂 and sweet 🍎] to texture [crunchy + crispy + tender + jammy] to aroma 👃🏼 and appearance 👀 And it makes me feel good, knowing I’ve provided my 💪🏼 and 🧠 with quality calories that provide lasting energy and nourishing nutrients that promote my long-term health.

FAQ: how much do you spend per week on #groceries? - Short answer: about two hundo - Long answer: scroll on 👇🏼 - I am proud to say that I work hard + have the privilege to prioritize **INVESTING** $200 in my [and Mo’s] health + wellbeing each week*. I’m not saying this has to or should be your personal budget by any means – that would be based on several individual lifestyle factors and nutrient needs. And while there are tips for maximizing your spend, I’ll reserve those for another post. This caption right here is to remind or perhaps inform you that ☝🏼 purchasing high-quality food for yourself is the ultimate long term investment and ✌🏼 it’s actually more cost effective than the alternative... - For starters, spending $12 on #salad comprised of two wilted lettuce leaves and half a cucumber or $12 on a smoothie that’s essentially sugar with a straw adds up and it adds up quick, k? 💁🏼‍♀️ And beyond the immediate hit to your funds, denying the value of nutrition is more likely to impact your future finances as you become more at-risk for chronic illness. #facts - A $200 #grocery budget spent primarily on #plants n’ #protein and sparingly on packaged products allows Mo and I to eat roughly 60 home-cooked, high-quality, delicious and #nutritious meals for about $3 EACH 👏🏼 Now that’s some smart spending my brain and body can get behind 👌🏼 - I’d like to reiterate that I understand my socio-economic and geographic privilege play a role in my ability to fill my fridge + freezer + pantry the way I do, but I also refuse to take advantage of the accessibility to OWN my health. And I’m on a mission to contribute anything I can to make exposure to and education about nutrition more accessible to all communities. - *this does not include our bi-monthly @costco and @butcher_box hauls

Imma leave this here 💯

Being comfortable in your own skin is about seeing + owning who you are underneath it ✨ Here is what I know... - I am strong + vulnerable. I am fierce + fragile. I am flawed + flawless. I am smart + I am learning. I move + I am still. I am intentional + flexible. I am rooted + I flow.

For me, April 10th was the day I stopped settling for anything less than a high standard. What day will it be for you? *hint hint* It doesn’t have to be January 1! Are you really going to let four-or-five-some-odd days stand between who you are now and who you want to be for the remaining 360 x infinity? 🤷🏼‍♀️ Consider this plot twist 👉🏼 there is no track to fall off of ~ there’s only motion. Or not. Forward, backward, left, right, upside down n’ around. Anything is better than stuck. It may be the most cliche caption of all time, but it’s the truth, so I’ll write it – #progress 👏🏼 not 👏🏼 perfection 👏🏼 To implement perfection implies never exposing yourself to an opportunity to grow + evolve + adapt. You need risk + mistakes to value yourself as a capable + constructive + resilient person. With perfection, there is no risk. Without risk, there is no reward. So how ‘bout it? How ‘bout today? How ‘bout one small step? - TLDR: It might not be a “good time” to start... it’s a f&$!ing great time. - fitlicity.com/group-nutrition-program

How’d I do on my very first #cheeseboard 🧀🍇💁🏼‍♀️ I am one proud hostess with a full heart, fuller belly, and even fuller fridge 🥰 bless up to #leftovers tho 🙌🏼 We’ll be havin’ some boujie a$$ snack boxes this week 😝 - #Charcuterie #dEATs 👉🏼 ✨ @traderjoes mini brie ✨ @traderjoes rosemary Asiago ✨ @traderjoes fig goat cheese ✨ @traderjoes raw milk cheddar ✨ @wholefoods @salemville blue cheese ✨ @wholefoods @jasperhillfarm Brie ✨ @traderjoes truffle salami ✨ prosciutto ✨ soppressata ✨ coppa ✨ @marysgonecrackers herb crisps ✨ @simplemills garlic + sea salt crackers ✨ @alterecosf blackout dark chocolate ✨ grapes ✨ blackberries ✨ dried fig ✨ olives ✨ rosemary spiced toasted nuts - Swipe 👉🏼 for the full spread! ➕ veggies + lemon dill dip ➕ smoked salmon + shrimp + jammy eggs ➕ harvest salad ➕ delicious n’ nutritious crab dip ➕ butternut squash + kale egg bake ➕ banana walnut muffins [@findingthatbalancedlife] ➕ greek yogurt bar ➕ blood orange rosemary water 👀 Will link #recipe inspo on my stories!

2 days and what feels like 200 hours later... The #kitchen is (mostly) clean ✔️ The table is (mostly) set ✔️ The #food is (mostly) prepped ✔️ The fridge is COMPLETELY full ✔️✔️✔️ I’m so excited for my first ~*official*~ hosting gig tomorrow! ✨Sunday #Brunch a la @fitlicity is coming in hot 🥰 Can you believe I’ve never assembled a #charcuterieboard of my own?! I may or may not be losing sleep over it. Stay tuned 👀 to see the final spread! 🍳🧀🍯🥦🥕

#THANKFUL FOR - ✨ the privilege to prioritize my present + preventative health ✨ an able body + willing mind ✨ family that feel like friends + friends that feel like family ✨ a home that houses full bellies + fuller hearts ✨ a supportive + smart + strong partner in living + lifting + learning ✨ an empowering + uplifting + inspiring social circle [digital + IRL] ✨ three insanely rewarding jobs that merge passion + purpose ✨ all the corners of this great big world ✨ the two lbs of leftover brussels I brought home from #thanksgiving #dinner 🙏🏼 - Salad dEATs 👉🏼 base o’ baby kale + arugula + spinach topped with sliced apple + grapes + rosemary garlic toasted pecans n’ walnuts + goat cheese + @dressitupdressing apple cider vinaigrette

I wasn’t born loving tart yogurt + brussels sprouts. In fact, I didn’t try either of these foods until I was 25 years old... 🤯 There’s a totally common misconception that a focus on #healthy food narrows your diet [insert bro-meal photo of chicken + broccoli + rice for eternity]. In my experience, prioritizing nutrient-dense foods has expanded my palate exponentially. Just ask Mo! Still to this day he’s caught a bit off guard when I am carting home smoked salmon or cooking up a curry. - We are conditioned to crave. Hyper-palatable foods like #sugar, #salt, and fat can lead to neuro-chemical dependency 🧠 Meaning, that sweet or salty craving you just can’t kick has little to do with willpower, and everything to do with physiological programming. Don’t sweat! This is a good thing. It means you’re not doomed into donut or Dorito destiny! You **can** retrain your palate to prefer – and even crave – more nutrient-dense foods 👅 In fact, it’s much easier to work *with* your body + brain to bring balance to its chemical construct [blood sugar and hormones 🙌🏼] than it is to work against your body + brain by mustering up ~*willpower*~ [whatever that is] 😏 Here’s a hint ~ the foods you eat all start with the foods you eat... - So how can we train our tastebuds to crave favorable flavor profiles and more nutrient-dense foods? With a few tips, tricks, n’ healthy hints 👉🏼 - ➕ Palate Pleasing Plating: We eat with our eyes first. Colorful combinations and aesthetically arranged plates will instantly be more palatable. ➕ Skip the Sabotage: Consider counteracting your typical cravings as opposed to catering to them with “better for you options.” By eliminating the foods that elicit cravings, your tolerance and threshold for triggering flavor profiles will adapt. ➕ Mix n’ Match: Introducing a whole bunch o’ new flavors into your diet at once and expecting to enjoy them is neither sustainable, nor enjoyable. Mask flavors you’re curious about or teetering on with familiar faves. After several exposures, your brain forms a positive association with both tastes! ➕ RepEAT, RepEAT, RepEAT: This ain’t a one n’ done thang, y’all. Persistence = progress! Try it, then try twice.

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#Diet Culture dictates that food is either nutritious OR pleasurable – and I couldn’t disagree more 👉🏼👉🏼 I believe in hedonistic #healthfulness 👈🏼👈🏼 In fact, I believe it’s the key to a sustainable nutrient-dense lifestyle. Hell, if what you eat doesn’t FULFILL you – body, brain, and belly – you’re gonna just keep trying to FILL that void. Cue: Restrict, Rebel, Reward ~ round n’ round the cycle goes. Don’t get ya tastebuds twisted. The tongue is not the only part of the body we honor when making eating choices. When I talk about pleasure, I’m not talking about instant gratification 🙅🏼‍♀️ You know, that bite of sweet release 🤩 followed by feelings of physiological/physical upset 😔 I’m talking about long-term satisfaction. That feeling of finger lickin’ good well-being after a meal that aligns with PLEASURE + PALATE + PERFORMANCE 💯 Physical + Physiological + Psychological Pleasure. This plate 👆🏼 does that for me every dang time. I genuinely look forward to it. The sensory profile hits the spot for me ~ from flavor [umami 🍳 salty 🧂 and sweet 🍎] to texture [crunchy + crispy + tender + jammy] to aroma 👃🏼 and appearance 👀 And it makes me feel good, knowing I’ve provided my 💪🏼 and 🧠 with quality calories that provide lasting energy and nourishing nutrients that promote my long-term health.

FAQ: how much do you spend per week on #groceries? - Short answer: about two hundo - Long answer: scroll on 👇🏼 - I am proud to say that I work hard + have the privilege to prioritize **INVESTING** $200 in my [and Mo’s] health + wellbeing each week*. I’m not saying this has to or should be your personal budget by any means – that would be based on several individual lifestyle factors and nutrient needs. And while there are tips for maximizing your spend, I’ll reserve those for another post. This caption right here is to remind or perhaps inform you that ☝🏼 purchasing high-quality food for yourself is the ultimate long term investment and ✌🏼 it’s actually more cost effective than the alternative... - For starters, spending $12 on #salad comprised of two wilted lettuce leaves and half a cucumber or $12 on a smoothie that’s essentially sugar with a straw adds up and it adds up quick, k? 💁🏼‍♀️ And beyond the immediate hit to your funds, denying the value of nutrition is more likely to impact your future finances as you become more at-risk for chronic illness. #facts - A $200 #grocery budget spent primarily on #plants n’ #protein and sparingly on packaged products allows Mo and I to eat roughly 60 home-cooked, high-quality, delicious and #nutritious meals for about $3 EACH 👏🏼 Now that’s some smart spending my brain and body can get behind 👌🏼 - I’d like to reiterate that I understand my socio-economic and geographic privilege play a role in my ability to fill my fridge + freezer + pantry the way I do, but I also refuse to take advantage of the accessibility to OWN my health. And I’m on a mission to contribute anything I can to make exposure to and education about nutrition more accessible to all communities. - *this does not include our bi-monthly @costco and @butcher_box hauls

Imma leave this here 💯

Being comfortable in your own skin is about seeing + owning who you are underneath it ✨ Here is what I know... - I am strong + vulnerable. I am fierce + fragile. I am flawed + flawless. I am smart + I am learning. I move + I am still. I am intentional + flexible. I am rooted + I flow.

For me, April 10th was the day I stopped settling for anything less than a high standard. What day will it be for you? *hint hint* It doesn’t have to be January 1! Are you really going to let four-or-five-some-odd days stand between who you are now and who you want to be for the remaining 360 x infinity? 🤷🏼‍♀️ Consider this plot twist 👉🏼 there is no track to fall off of ~ there’s only motion. Or not. Forward, backward, left, right, upside down n’ around. Anything is better than stuck. It may be the most cliche caption of all time, but it’s the truth, so I’ll write it – #progress 👏🏼 not 👏🏼 perfection 👏🏼 To implement perfection implies never exposing yourself to an opportunity to grow + evolve + adapt. You need risk + mistakes to value yourself as a capable + constructive + resilient person. With perfection, there is no risk. Without risk, there is no reward. So how ‘bout it? How ‘bout today? How ‘bout one small step? - TLDR: It might not be a “good time” to start... it’s a f&$!ing great time. - fitlicity.com/group-nutrition-program

How’d I do on my very first #cheeseboard 🧀🍇💁🏼‍♀️ I am one proud hostess with a full heart, fuller belly, and even fuller fridge 🥰 bless up to #leftovers tho 🙌🏼 We’ll be havin’ some boujie a$$ snack boxes this week 😝 - #Charcuterie #dEATs 👉🏼 ✨ @traderjoes mini brie ✨ @traderjoes rosemary Asiago ✨ @traderjoes fig goat cheese ✨ @traderjoes raw milk cheddar ✨ @wholefoods @salemville blue cheese ✨ @wholefoods @jasperhillfarm Brie ✨ @traderjoes truffle salami ✨ prosciutto ✨ soppressata ✨ coppa ✨ @marysgonecrackers herb crisps ✨ @simplemills garlic + sea salt crackers ✨ @alterecosf blackout dark chocolate ✨ grapes ✨ blackberries ✨ dried fig ✨ olives ✨ rosemary spiced toasted nuts - Swipe 👉🏼 for the full spread! ➕ veggies + lemon dill dip ➕ smoked salmon + shrimp + jammy eggs ➕ harvest salad ➕ delicious n’ nutritious crab dip ➕ butternut squash + kale egg bake ➕ banana walnut muffins [@findingthatbalancedlife] ➕ greek yogurt bar ➕ blood orange rosemary water 👀 Will link #recipe inspo on my stories!

2 days and what feels like 200 hours later... The #kitchen is (mostly) clean ✔️ The table is (mostly) set ✔️ The #food is (mostly) prepped ✔️ The fridge is COMPLETELY full ✔️✔️✔️ I’m so excited for my first ~*official*~ hosting gig tomorrow! ✨Sunday #Brunch a la @fitlicity is coming in hot 🥰 Can you believe I’ve never assembled a #charcuterieboard of my own?! I may or may not be losing sleep over it. Stay tuned 👀 to see the final spread! 🍳🧀🍯🥦🥕

#THANKFUL FOR - ✨ the privilege to prioritize my present + preventative health ✨ an able body + willing mind ✨ family that feel like friends + friends that feel like family ✨ a home that houses full bellies + fuller hearts ✨ a supportive + smart + strong partner in living + lifting + learning ✨ an empowering + uplifting + inspiring social circle [digital + IRL] ✨ three insanely rewarding jobs that merge passion + purpose ✨ all the corners of this great big world ✨ the two lbs of leftover brussels I brought home from #thanksgiving #dinner 🙏🏼 - Salad dEATs 👉🏼 base o’ baby kale + arugula + spinach topped with sliced apple + grapes + rosemary garlic toasted pecans n’ walnuts + goat cheese + @dressitupdressing apple cider vinaigrette

I wasn’t born loving tart yogurt + brussels sprouts. In fact, I didn’t try either of these foods until I was 25 years old... 🤯 There’s a totally common misconception that a focus on #healthy food narrows your diet [insert bro-meal photo of chicken + broccoli + rice for eternity]. In my experience, prioritizing nutrient-dense foods has expanded my palate exponentially. Just ask Mo! Still to this day he’s caught a bit off guard when I am carting home smoked salmon or cooking up a curry. - We are conditioned to crave. Hyper-palatable foods like #sugar, #salt, and fat can lead to neuro-chemical dependency 🧠 Meaning, that sweet or salty craving you just can’t kick has little to do with willpower, and everything to do with physiological programming. Don’t sweat! This is a good thing. It means you’re not doomed into donut or Dorito destiny! You **can** retrain your palate to prefer – and even crave – more nutrient-dense foods 👅 In fact, it’s much easier to work *with* your body + brain to bring balance to its chemical construct [blood sugar and hormones 🙌🏼] than it is to work against your body + brain by mustering up ~*willpower*~ [whatever that is] 😏 Here’s a hint ~ the foods you eat all start with the foods you eat... - So how can we train our tastebuds to crave favorable flavor profiles and more nutrient-dense foods? With a few tips, tricks, n’ healthy hints 👉🏼 - ➕ Palate Pleasing Plating: We eat with our eyes first. Colorful combinations and aesthetically arranged plates will instantly be more palatable. ➕ Skip the Sabotage: Consider counteracting your typical cravings as opposed to catering to them with “better for you options.” By eliminating the foods that elicit cravings, your tolerance and threshold for triggering flavor profiles will adapt. ➕ Mix n’ Match: Introducing a whole bunch o’ new flavors into your diet at once and expecting to enjoy them is neither sustainable, nor enjoyable. Mask flavors you’re curious about or teetering on with familiar faves. After several exposures, your brain forms a positive association with both tastes! ➕ RepEAT, RepEAT, RepEAT: This ain’t a one n’ done thang, y’all. Persistence = progress! Try it, then try twice.

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