#exercisephysiologist🏊🏽

[superwomansheila]

#ShapeUpSolutions🎗Sheila'sSecrets🤐 to a healthier and better YOU💝 #DiningOut🍽 #MeAndMommie👩‍👧 #BuffetStyle🍱#Smorgasbord As you already know, buffet dining offers a variety of hot and cold meats, salads, hors d'oeuvres, desserts, etc. When you're eating out-here are some tips that will keep the excess weight off! -do some type of workout the night and the morning before dining out(including abdominal & cardio)🏃🏾‍♀️🚴🏾‍♀️💃🏽🏊🏽⛹🏽 -don't eat anything heavy that day -if you make several trips to the buffet bar then get small portions, (also, please don't waste the food, get only what you can eat) -just drink water, don't do the sodas, sweet teas or alcoholic beverages -don't go lay down afterwards, go grocery shopping or walk in the mall, etc. -about 3 hours after dinner, if you have time-do another bout of cardio -don't eat anything heavy after buffet dining(maybe something light: fruit, nuts) -limit buffet eating as much as possible #ShapeUpWithSheila🏋🏾 "The Fitness Queen from New Orleans!"(TM) "Louisiana's First Lady of Fitness!"(TM) 2017 Ms. Louisiana US Universal #ShapeUpSolutions🎗 #ShapeUpAmerica🇺🇸 #Health 🍎#Beauty💄#Fitness🏋🏾 #ExercisePhysiologist🏊🏽 #HealthEducator📝 #WeightManagementSpecialist🍑🚴🏾 (at Mandarin House Chinese Buffet)

[superwomansheila]

#ShapeUpWithSheilaSmoothie😋 #CrispApple🍎Smoothie Recipe: Lose 2 lbs overnight! With vivacious exercise and clean eating regimen💪🏽 *Ingredients: 1 Scoop Protein Powder 1 C. Water 1 Apple, cored, seeded and quartered 1 Med Orange, peeled and quartered 1 Banana, sliced 2 handfuls Spinach 1 Med Carrot, peeled and sliced *Directions: Add all the ingredients to your blender and mix them together before drinking. #ShapeUpWithSheila🏋🏾 "The Fitness Queen from New Orleans!"(TM) "Louisiana's First Lady of Fitness!"(TM) 2017 Ms. Louisiana US Universal #ShapeUpSolutions🎗 #Health 🍎#Beauty💄#Fitness🏋🏾 #ExercisePhysiologist🏊🏽 #HealthEducator📝 #WeightManagementSpecialist🍑🚴🏾

[superwomansheila]

#SheilaliciousDishes🍛 #TwoBeanChili🍲😋💝 Makes: 4 Servings This no-fuss chili is a great way to use ground beef and beans to make a tasty main dish. Chili can be served by itself, with crackers, cooked rice, or baked potato. Ingredients: ½ pound ground beef ½ can low-sodium kidney beans (drained, about 8 ounces) ½ can low-sodium vegetarian beans (about 8 ounces) ½ cup onion (diced) 1 teaspoon chili powder 2 ½ cups low-sodium tomato juice ¼ teaspoon pepper Directions: 1. In a medium-size pot, brown ground beef over medium to high heat for 8 to 10 minutes. Drain fat. 2. Add kidney beans, vegetarian beans, onions, chili powder, tomato juice, and pepper. 3. Cook over low heat for about 40 minutes. Serve hot. Notes📝 Tip for cooking with ground beef: The recommended safe minimum internal temperature for ground beef is 160 degrees F, as measured with a food thermometer. Tip: USDA Foods macaroni products such as spaghetti, rotini, and macaroni are great additions to chili. #ShapeUpWithSheila🏋🏾 Who’s That Girl🙋🏽 2017 Ms. Louisiana US Universal👸🏽 “The Fitness Queen from New Orleans!”™ “Louisiana’s First Lady of Fitness!”™ #ShapeUpSolutions🎗 #ShapeUpAmerica🇺🇸 #Health 🍎#Beauty💄#Fitness🏋🏾 #ExercisePhysiologist🏊🏽 #HealthEducator📝 #WeightManagementSpecialist🍑🚴🏾

[superwomansheila]

#ShapeUpSolutions🎗 #Sheila'sSecrets🤐 to a healthier and better YOU😊#LoseWeightTODAY⏰#WeightLossFoods🌽🍠🍇🍊🍎 The 20 Most Weight Loss Friendly Foods on The Planet🌍 Not all calories are created equal. Different foods go through different metabolic pathways in the body. They can have vastly different effects on hunger, hormones and how many calories we burn. Here are the 20 most weight loss friendly foods on earth, that are supported by science. Whole Eggs, Leafy Greens, Fruit, Salmon, Cruciferous Vegetables, Lean Beef and Chicken Breast, Boiled Potatoes, Tuna, Beans and Legumes, Soups, Cottage Cheese, Avocados, Nuts, Whole Grains, Chili Peppers, Grape Fruit, Apple Cider Vinegar, Chia Seeds, Coconut Oil, and Full Fat Yogurt #Sheila'sSecrets🤐 to a healthier and better YOU😊 #ShapeUpWithSheila🏋🏾 "The Fitness Queen from New Orleans!"(TM) "Louisiana's First Lady of Fitness!"(TM) 2017 Ms. Louisiana US Universal #ShapeUpSolutions🎗 #Health 🍎#Beauty💄#Fitness🏋🏾 #ExercisePhysiologist🏊🏽 #HealthEducator📝 #WeightManagementSpecialist🍑🚴🏾

[superwomansheila]

#GetMovingOnMondays💃🏽#ShapeUpWithSheilaStepTAP☝🏽️ #FatBurner😉#Lost6lbs😜#CanDoAnywhere🌍 #TryIt😊 #ShapeUpWithSheila🏋🏾#ShapeUpSolutions🎗 #Health 🍎#Beauty💄#Fitness🏋🏾 #ExercisePhysiologist🏊🏽 #HealthEducator📝 #WeightManagementSpecialist🍑🚴🏾

[superwomansheila]

#GetMovingOnMondays⛹🏽#ShapeUpWithSheilaStretch💃🏽 #BodyCircles🔴🔘🅾🔵⭕️ Increase Flexibilty 💪🏽 #FeelGoodMove🤗Just for YOU😘 Try It😉#CanDoAnywhere🌍 #ShapeUpWithSheila🏋🏾#ShapeUpSolutions🎗 #Health 🍎#Beauty💄#Fitness🏋🏾 #ExercisePhysiologist🏊🏽 #HealthEducator📝 #WeightManagementSpecialist🍑🚴🏾

[superwomansheila]

#GetMovingOnMondays⛹🏽#ShapeUpWithSheilaStretch💃🏽 #BodyCircles🔴🔘🅾🔵⭕️ Increase Flexibilty 💪🏽 #FeelGoodMove🤗Just for YOU😘 Try It😉#CanDoAnywhere🌍 #ShapeUpWithSheila🏋🏾#ShapeUpSolutions🎗 #Health 🍎#Beauty💄#Fitness🏋🏾 #ExercisePhysiologist🏊🏽 #HealthEducator📝 #WeightManagementSpecialist🍑🚴🏾

[superwomansheila]

#SheilaliciousDishes🍛#TurkeyPotatoSalad🦃LeftOver Turkey Ideas😉 Makes: 2 Servings 6 ounces turkey, cooked and diced 1/4 cup celery, chopped 1 cup potato (cooked, peeled, and diced) 1 tablespoon onion, chopped 1/8 cup green pepper, chopped 2 tablespoons salad dressing, mayonnaise-type 1/4 teaspoon prepared mustard 1/8 teaspoon salt Directions: 1. Mix turkey, celery, potato, onion, and green pepper. 2. Mix salad dressing, mustard and salt. Stir lightly into turkey mixture. 3. Chill...🌬 Enjoy😋 #ShapeUpWithSheila🏋🏾 Who's That Girl👸🏽 "The Fitness Queen from New Orleans!"(TM) "Louisiana's First Lady of Fitness!"(TM) #ShapeUpSolutions🎗 #Health 🍎#Beauty💄#Fitness🏋🏾 #ExercisePhysiologist🏊🏽 #HealthEducator📝 #WeightManagementSpecialist🍑🚴🏾

[superwomansheila]

#SheilaliciousDishes🍛#SweetPotatoAndBlackBeanStew🍲 Prep time: 20 minutes Cook time: 40 minutes Makes: 6 Servings This hearty main dish combines the sweetness of orange sweet potatoes and the robustness of black beans, with the surprise addition of Swiss chard and a light touch of cumin. Serve over brown rice or whole-wheat couscous for a warm delight! Add to Shopping List Ingredients 2 tablespoons vegetable oil small pepper Dried New Mexican chili pepper, whole 1 1/4 cups Fresh onions, peeled, diced 1 teaspoon ground cumin 1 1/2 cups Fresh sweet potatoes, peeled, cubed 1/2" 6 cups Canned low-sodium black beans, drained, rinsed 3/4 cup orange juice 1 cup Low-sodium chicken stock 1 tablespoon red wine vinegar 1/4 teaspoon salt 1/4 teaspoon ground black pepper 4 cups Fresh Swiss chard, no stems, chopped Directions 1. Heat vegetable oil in a large pot. Cook chili pepper and onions for 1-2 minutes. 2. Add cumin and cook for 2 minutes.. 3. Add sweet potatoes, black beans, orange juice, and chicken stock. Bring to a boil. Cover and reduce heat to low. Simmer for 20 minutes or until the potatoes are tender. 4. Remove chili pepper and discard. 5. Add vinegar, salt, and pepper. 6. Add Swiss chard. Cover and continue cooking until Swiss chard is tender. Serve hot. May serve over brown rice or whole-wheat couscous. #ShapeUpWithSheila���🏾 Who's That Girl👸🏽 "The Fitness Queen from New Orleans!"(TM) "Louisiana's First Lady of Fitness!"(TM) #ShapeUpSolutions🎗 #Health 🍎#Beauty💄#Fitness🏋🏾 #ExercisePhysiologist🏊🏽 #HealthEducator📝 #WeightManagementSpecialist🍑🚴🏾

[superwomansheila]

#SheilaliciousDishes🍛#WOW #WellnessOnWednesday's Shredded Chicken Lettuce Wraps-Total time: 20 mins Serves: 4 servings Ingredients 1 tablespoon olive oil 1 medium onion, finely chopped 1 stalk of celery, diced ½ red bell pepper, diced 1 tablespoon. minced garlic 2 teaspoons minced fresh ginger 1 tablespoon low-sodium soy sauce (if using regular soy sauce, start with a teaspoon or it may make the chicken too salty, then adjust to taste) ¼ cup oyster sauce 1 tablespoon rice wine vinegar 1-2 teaspoons sriracha (adjust to your taste) 1 pound chicken breast, cooked and shredded 2 teaspoon sesame oil Salt to taste 2-3 green onions sliced Bibb, butter or iceberg lettuce, rinsed and dried Cilantro, optional to garnish Instructions Heat the oil in a saute pan over medium heat. Add the onion, celery and bell pepper and cook till soft. Add the garlic and ginger and saute for a minute or so till fragrant. Add the soy sauce, oyster sauce, vinegar, and sriracha. Toss the mixture to coat all of the chicken. Cook till the chicken is hot, then stir in the sesame oil. Stir in the green onions, check for seasoning and add salt to taste. Arrange leaves of lettuce on a platter and fill with chicken. Garnish with cilantro leaves or chopped cilantro, if desired. ENJOY😋 #ShapeUpWithSheila🏋🏾 Who's That Girl👸🏽 "The Fitness Queen from New Orleans!"(TM) "Louisiana's First Lady of Fitness!"(TM) #ShapeUpSolutions🎗 #Health 🍎#Beauty💄#Fitness🏋🏾 #ExercisePhysiologist🏊🏽 #HealthEducator📝 #WeightManagementSpecialist🍑🚴🏾

[superwomansheila]

#SheilaliciousDishes🍛#Breakfast: The most important meal of the day. Breakfast is our body’s fuel to jump-start our day; skipping it is never a good idea. In order to live a long and healthy life you must stimulate your metabolism, while giving your body the nutrients it needs i.e. protein, healthy carbohydrates and fruits. Those of us living a busy life sometimes find it hard to eat healthy on a business schedule. Here's what I'm eating in the AM: 1.) Two boiled eggs🐔 2.) One slice of toast🍞 3.) 1/2 grapefruit🍊 #Healthy #Nutritious #Delicious #ShapeUpWithSheila🏋🏾#ShapeUpSolutions🎗 #Health 🍎#Beauty💄#Fitness🏋🏾 #ExercisePhysiologist🏊🏽 #HealthEducator📝 #WeightManagementSpecialist🍑🚴🏾

[superwomansheila]

#ShapeUpSolutions🎗 #Sheila'sSecrets🤐 to a healthier and better YOU😊 #ShapeUpWithSheilaSmoothie💖 Don't be down with OPS-Other People's Smoothies. Most commercial smoothies don't contain natural ingredients. Instead, they are loaded with-cancerous fillers😨Start making your own. Save your money and-ShapeUpWithSheila😁 Ingredients: *Natural peanut butter *banana(1/2)🍌 *almond milk🍼 *baby spinach🍃 *honey🍯 #Sheila'sSecrets🤐 to a healthier and better YOU😊 #ShapeUpWithSheila🏋🏾#ShapeUpSolutions🎗 #Health 🍎#Beauty💄#Fitness🏋🏾 #ExercisePhysiologist🏊🏽 #HealthEducator📝 #WeightManagementSpecialist🍑🚴🏾

[superwomansheila]

#ShapeUpSolutions🎗 #Sheila'sSecrets🤐 to a healthier and better YOU😊 Avoid Inflammatory Foods🍕🍟🍔🍷🍩 Certain foods slow down digestive processes and increase free radical damage, which is the cause of aging. You can think of these as “metabolism death foods.” The body recognizes processed and inflammatory foods as toxins, and therefore eating these triggers your innate immune system’s fight-or-flight response, which increases stress hormone production and slows down metabolic functioning. Sadly, even some foods that seem “healthy” are the culprits for unwanted weight gain, thyroid dysfunction, ongoing fatigue, hormone imbalance and digestive distress. I recommend avoiding the following foods as much as possible: *sugary drinks (including soda and juices) *processed foods made with grains, especially the kind that contain gluten (including wheat products like bread, pasta, cereal, crackers, muffins, desserts, flours, chips and granola bars) *refined vegetable oils *artificial sweeteners and ingredients *low-quality dairy and animal products (the kind that are not grass-fed, pasture-raised, raw and organic) #AvoidInflammatoryFoods🌭🍟🍕 #Sheila'sSecrets🤐 to a healthier and better YOU😊 #ShapeUpWithSheila🏋🏾#ShapeUpSolutions🎗 #Health 🍎#Beauty💄#Fitness🏋🏾 #ExercisePhysiologist🏊🏽 #HealthEducator📝 #WeightManagementSpecialist🍑🚴🏾

[superwomansheila]

#ShapeUpSolutions🎗 #Sheila'sSecrets🤐 to a healthier and better YOU😊 #Summer is NOT OVER YET🌞 Yes school has started, and fall/winter clothing are already being displayed in the stores, HOWEVER, it is still HOT outside-especially in the SOUTH🌎 FYI-Wednesday, September 21 -is the last day of the (astronomical) summer (Northern Hemisphere) 2016. And as you already know-it's still going to be hot in the South until October, maybe November😱so just a friendly reminder to protect your skin, lips, eyes👀 etc... #Sunscreen #LipBalm #SunShades😎 #Sheila'sSecrets🤐 to a healthier and better YOU😊 #ShapeUpWithSheila🏋🏾#ShapeUpSolutions🎗 #Health 🍎#Beauty💄#Fitness🏋🏾 #ExercisePhysiologist🏊🏽 #HealthEducator📝 #WeightManagementSpecialist🍑🚴🏾

[superwomansheila]

#ShapeUpSolutions🎗 #Sheila'sSecrets🤐 to a healthier and better YOU😊 #Sleep Is A WEAPON🛌 If there was a secret weapon in leadership, would you use it? Most of us would say ‘absolutely’—as long as it’s ethical. So here’s a leadership weapon almost no leader will talk about. In fact, in some circles, it’s embarrassing to talk about. #Sleep💤 More specifically, getting enough of it. In more than a few high octane leadership circles, barely sleeping is seen as a badge of honour (I can run on 4 hours a night!) But what if your lack of sleep wasn’t a badge of honour at all? What if your lack of sleep is undermining your leadership? Making you worse, not better? And what if it’s not just taking a toll on you at work, but also at home…making you a worse parent, spouse and even friend? So…What Happens When You Don’t Get Enough Sleep? The Centre for Disease Control recently called insufficient sleep a public health epidemic, arguing it causes industrial accidents, motor vehicle accidents and even medical errors. 1.) Lack of sleep often leads to burnout😤 2.) At minimum-it will make you hard to deal with👺 3.) Lack of sleep can literally kill YOU⚰☠⚱ You Can End Up In Debt So what happens if you’re chronically overtired? The same thing that happens when you’re in debt…that’s what. You can run a surplus…or you can run a deficit. And just like with finances, when you run a deficit over time, you end up with debt that you carry from month to month and year to year. A debt that needs to be paid off.  Now may be the time for you to develop better sleeping habits😴 #Sheila'sSecrets🤐 to a healthier and better YOU😊 #ShapeUpWithSheila🏋🏾#ShapeUpSolutions🎗 #Health 🍎#Beauty💄#Fitness🏋🏾 #ExercisePhysiologist🏊🏽 #HealthEducator📝 #WeightManagementSpecialist🍑🚴🏾

[superwomansheila]

#ShapeUpSolutions🎗 #Sheila'sSecrets🤐 to a healthier and better YOU😊 #BeatTheBellyBloat😖 #FlatBellyTips You'd love to have a flat belly for the party tonight, but thanks to one too many sodas or that basket of tortilla chips, zipping your pants is a real struggle. Abdominal bloating-not only looks bad but can also cause physical discomfort. The good news? Experts say stomach bloating is a condition you can avoid pretty easily. I'm not talking about extra pounds of stomach fat here. I'm talking about the temporary 'abdominal distention' that plagues mostly everyone from time to time. Michael Jensen, MD, an endocrinologist and obesity researcher at Mayo Clinic, says unless your stomach bloating is caused by a medical condition such as liver or heart disease, the only real cause is intestinal gas - not "water weight." Here are a few flatter tummy tips: 1.) Limit carbonated beverages and alcohol. 2.)Limit Beans and Gassy Vegetables. 3.) Certain fruits and smoothies will bloat you. 4.) Nuts can irritate the digestive system. 5.) Eat slowly. 6.) Research📚what foods make you feel uncomfortable and eliminate them from your diet... #Sheila'sSecrets🤐 to a healthier and better YOU😊 #ShapeUpWithSheila🏋🏾#ShapeUpSolutions🎗 #Health 🍎#Beauty💄#Fitness🏋🏾 #ExercisePhysiologist🏊🏽 #HealthEducator📝 #WeightManagementSpecialist🍑🚴🏾