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Did you know? The importance of eating a "Rainbow Diet" from fruits & vegetables to get the essential nutrients: 🍅 Red – Lycopene gives red fruits & vegetables their color, and it is more easily absorbed in the body when it is cooked (i.e. tomatoes). Lycopene helps reduce the risk of cancer and keep our heart healthy. 🥦 Green – Green vegetables contain a range of phytochemicals including carotenoids, indoles and saponins, all of which have anti-cancer properties. Leafy greens such as spinach and broccoli are also excellent sources of folate. Green vegetables also boost the immune system, help detoxify the body, restores energy and vitality. 🥕 Orange/Yellow – High in carotenoids, such as alpha-carotene and beta-carotene. It is converted to vitamin A in the body, where it helps us make hormones and keeps our eyes healthy. 🍆 Blue/Purple – Anthocyanins give blue and purple foods their rich colors. Anthocyanins are powerful antioxidants, which may have a role in protecting cells from damage. 🍌 White/Brown – White fruits & vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium. . . . . . #rainbowdiet #youarewhatyoueat #eathealthyfood #healthyeatinghabits #healthyeatingideas #foodfacts #goodnutrition #nutrient #nutrients #factsoffood #wellnesswarrior #holistichealing #naturalhealth #holisticnutritionist #holisticnutrition #healthiswealth #livinghealthy #foodasmedicine #holistichealthcoach #healthygut #healthandwellness #holisticlifestyle #nutritioncoach #behealthybehappy #betteryourself #bethebestyou #betteryourselfdaily #nutritiousfood #leaders #leader

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“The biggest adventure you can ever take is to live the life of your dreams” ✨ — Today I started reading a personal development book.. — Personal development is a hugeeee part of running your own business & I’ll be honest, I slack on it real bad 😅 When I travel I love to listen to audiobooks, but I feel like for the most part that’s about the only time I do it — So trying my best to start fitting it into my daily routine. Pluuuuus sitting, sipping a hot tea + reading a book just sounds cozyyy 🥰 — I’m currently reading The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8AM) & GUYS.. I read Chapter 1 today & I’m hooked. This book speaks to me. All about making the most of each day, each minute, each situation, etc. I feel like it sums me up in a book. I’m always down to go anywhere, do anything. Ready to continue to learn how to better myself — Life is way too short & I know that’s super cliche & is said way too often, but think about it.. are YOU making the most of your “short” life or are you living every day like it’s your last? Something to think about & if you need help in that aspect, read. this. book. 👏🏼

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It’s officially winter in Wisconsin. My car read 3* when I went to work this morning! 🥶 I wasn’t going out until I had to so I took my workout downstairs this morning. I did a quick mini leg circuit & finished with two 1 min wall sits. 🤗 5 x each :20 work / :10 rest • 180* squat jumps • reverse lunge with 10 lb. weights • lower body squats jacks (jumping jacks without arms) • curtesy lunges • squat jumps w/two pulses

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I’ve been working on my 2020 personal goals for the past few days and already starting to build some of those habits now. What are your goals?!

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It takes courage to jump into something your just not sure about. You have to let go of that fear of doing something new. And it takes a lot of trust to let someone guide you along the way. . — When I started my journey. I was scared, but I knew I couldn’t keep going the way I was going. It was so unhealthy. I was an unhappy mess of bad self esteem, pretty much a binge eating coach potato. Not doing my family any good. . — I know you have questions like “I don’t know how to eat healthy. I don’t think I can exercise for 30 mins.” Girl let me tell you....that was me. I still have trouble working out past 30 mins. We are busy humans. But fad diet after diet after depriving yourself of food and just failing over and over again. I’ve been there. And I’m here now to show you the way, to help you make it all work. To guide you on the way of pure happiness. Full of confidence and self pride. It is such a great feeling. I mean we all have bad days. But the good should out way the bad by so so much. It is all possible. . — I’m so happy that I just trusted the process. I trusted the coach. And she led me out of the dark waters of unhappiness. And honestly it really wasn’t that hard once I got the hang of it. . — 2 1/2 years later I’m still here. I made a lifestyle change that is absolutely doable and I don’t deprive myself of all the holiday goodies. . — You can too. Just start and trust! Why fear being your best self. Your family will thank you! And Girl, your self esteem will rise so high. Show the world what it feels like to know how beautiful you are! 😘 . . . . #mindfulwellnessfitness #motivational #whypower #workout #fitness #weightloss #fitnessjourney #hydrate #transformyourmind #thisisit #powerofpositivity #mindset #timeforachange #tagafriend #thepowerofnow #reality #virtualhealthcoach #timeisnow #betteryourselfdaily #goals #focusonyourgoals #sayyes #selfconfidence

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7 rules of life, especially love #4. One of my first bosses taught me to compete with 1 person, myself! #positivevibes #vibes #loveyourself #forgiveyourself #betteryourself #betteryourselfdaily #betteryourselfforyourself #livelovelaugh #lovelife #lifeisshort #enjoytheride

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It was so wonderful to stay with our soul sister Smaragda for the last nearly three weeks on Souda Hill. Thank you beautiful goddess for sharing your home with us. So much gratitude and appreciation for your big open heart and deep wisdom. We love you 🙏🏼❤️😘🌈☀️🌺🥰🤗

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The more we learn, the more we earn. Be willing to learn something new each day, because that’s what is going to help you become the person you always wanted to become😁 • Tag a learner👇 • Like♥️| Comment✍️| Share✔️| Save📲 • 👉 @thewinners_code 👈 👉 @thewinners_code 👈 👉 @thewinners_code 👈 • • Credits to @successfoundation • • #learnsomethingnew #learnsomething #learn_english #learnonline #knowledgeispower #knowledgeiskey #betteryourselfdaily #dailyhabits #success_foundation #thewinnerscode

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You can start before the end of this month. Don't wait til 2020! ⁠ .⠀⁠⠀⁠⠀ .⠀⁠⠀⁠⠀ .⠀⁠⠀⁠⠀ .⠀⁠⠀⁠⠀ .⠀⁠⠀⁠⠀ .⠀⁠⠀⁠⠀ .⠀⁠⠀⁠⠀ .⠀⁠⠀ #selfcareposts⁠⠀ #selfcaregoals ⁠⠀ #selfgrowthjourney⠀⁠⠀⁠⠀⁠ #smartgoalsetting⠀⠀⁠⠀ #betteryourselfeveryday #newyearmotivation⠀⁠⠀ #improveyourselfdaily⠀⁠ #makeachangetoday⠀⠀⁠ #betteryourselfdaily⠀⠀⁠ #takemassiveaction

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Fitness journeys can be hard and scary. I know personally. I’ve struggled for years with body image issues and I resorted to many different methods to try to loose weight. I’d loose then gain and loose then gain. A repetitive cycle over and over again. . — So when someone reached out about a fitness boot camp, I was hesitant to join because doubts filled my mind about my repetitive cycle....I’ve failed every other time before why would it be any different now. I’m not worth it. I’ll never get where she is. Why put myself through it to just fail again. . — I was letting my inner mean girl win, until I finally opened my eyes. I wasn’t designed to fear, but instead trust. Her posts were put in front of me so many times and now she’s reaching out. So instead of fearing the unknown, I decided to give it a shot because I wouldn’t know the outcome or possibilities otherwise. I trusted what was put in front of me & took that step. . — My life is different now, I have lost weight. I have lost inches. I have more energy. I don’t fail. I just grow and learn. I don’t face it alone. I do it with a community of women. I’ve learned how to conquer my excuses, my fears, my doubts, and how to quiet my inner mean girl so I can reach my goals. . — You too?? I want to help you do the same!! Aren’t you curious what you can accomplish with the correct mindset and goals? Let’s do this together. Are you ready? . . . . #mindfulwellnessfitness #motivational #whypower #workout #fitness #weightloss #fitnessjourney #hydrate #transformyourmind #thisisit #powerofpositivity #mindset #timeforachange #tagafriend #thepowerofnow #reality #virtualhealthcoach #timeisnow #betteryourselfdaily #goals #focusonyourgoals #sayyes #selfconfidence

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By shifting the vision to what we want to see, we create the possibility of realizing it. I challenge you to envision one thing that you want to have happen in your life. 💭 . . . . . #vision #life_details #lifeadvice #envisioning #seeyourfuture #dream_big #envisiongreatness #makeithappen #betteryou #betteryourselfdaily #dailyadvice

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"Don't wish it were easier. Wish you were better" - Jim Rohn⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Something I wish every single day! Seriously though work what you wish for and aim to better yourself every day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #beyourbest #beyourbestself #beyourbestyou #better #betteryou #betteryourself #betteryourselfdaily #betteryourbest #abetteryou #noteasy

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It’s not easy or that simple. You have to do a lot of soul searching but it is possible. You will have some good days and some will be bad but remember willpower is everything. @girlonfire_co @girlonfire_co . . . . . . . . . . . . . . . #empoweredwomen #empoweryourself #empoweryourvision #keytosucess #keytohappiness🔑 #betteryourself #betteryourselfdaily #betteryou

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Do you prefer AM workouts with the #riseandgrind crowd or afternoon/evening sweat sessions? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Personally, I love a good mid-afternoon workout. The gym is usually close to empty and I can do all variations of hip thrusts without getting weird looks. 🤣🍑 #thethrustisamust . . . . . #fitchicksrock #fitchicksofig #betteryourselfdaily #fitnessmotivationdaily #fitspogirl #movemove #stayhealthyandfit #teammusclehype #fitnessaddict #fitnessaddicted #fitnessblog #fitnessblogger #fitnessjourney #fitnessmodel #fitnessmotivation #bodygoals2019 #fitfam #fitgirls #fitlife #fitness #trainharderthanme #wellbeing #womensfitness #workout #workouttime

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Never let anyone dull your shine! Stay true to yourself and be the best you the rest will fall into place!! So.... #sparklelikeyoumeanit and never let anyone tell you, your shine is to bright.... they are just #dull lol! ... ... ... ... With that said there is something I have noticed throughout my travels! Every country is so #bright, the #colors, the people, plants and food! The people seem to be #happier as well!! As soon as I fly back in, no one has bright colors on and everyone just looks so dull! STOP IT! Wear what you want and shine how you want! The people who matter in your life will #celebrate with you! ... ... ... ... Love yourself and everything about your sparkling! What are you doing to be a better you? ... ... ... ... #sparkle #shine #loveyourself #beautiful #beyourself #bethebestyou #dontdullyourshine #dontdullmysparkle #iamwhoiam #strength #yourbeautiful #likeyoumeanit #women #womenempowerment #womensupportingwomen #prbyheathero #pureromancebyheatherorvis #celebrate #bettertogether #betteryourlife #betteryourselfdaily #whatareyoudoing #pinkoffice #strengthnoweakness #showupeveryday

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Last nights' view while doing my second round of yoga for the day. When's the last time you sat down and reflected on the beauty of the planet we call home? In a society where we are negligently killing the earth, what measures do you practice to decrease damage? I'm not talking about taking your own bags to the supermarket. 🙅🙅🙅 Give me real good examples of decreasing waste and increasing sustainability. Please and thank you 😁 #gratitudejourney #bethechange #betteryourselfdaily #growandglow

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Here is what I am sure of... . One 30 min workout keeps my head CLEAR in all aspects of my life Making my health a priority helps me be a BETTER mom and wife Taking the time for me makes me feel more POWERFUL I am not working out to work off a bad meal I am not working out for a number on the scale I am not working out for anyone but me . I workout because I CAN, and one day I won’t be able to. . If you want to be part of this daily movement I am ready for you. Message me!

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