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Monthly Archives: January 2021

Read more about the article My Favorite Visualization Exercise

My Favorite Visualization Exercise

  • Post author:Cortney Zieky
  • Post published:January 26, 2021
  • Post category:Integrative Health
  • Post comments:0 Comments

Let's talk about visualization, meditation and finding a place of calm. This is one of my weak points in my own wellness journey. But I'm working on strengthening my visualization…

Continue ReadingMy Favorite Visualization Exercise
Read more about the article Easy Sustainable Health Tips for 2021

Easy Sustainable Health Tips for 2021

  • Post author:Cortney Zieky
  • Post published:January 22, 2021
  • Post category:Health Improvement
  • Post comments:0 Comments

How's your first month of the year going? Whether you are rocking your New Years' health goals, haven't even started a new regime, or somewhere in between... I have a…

Continue ReadingEasy Sustainable Health Tips for 2021
Read more about the article Upgrade Your Smoothie Game for 2021!

Upgrade Your Smoothie Game for 2021!

  • Post author:Cortney Zieky
  • Post published:January 19, 2021
  • Post category:Recipes/Smoothies
  • Post comments:0 Comments

Y'ALL know I LOVE smoothies for so many reasons but mostly because when you enjoy a smoothie for your morning meal, your daily veggie intake dramatically increases!!! Your prime your…

Continue ReadingUpgrade Your Smoothie Game for 2021!
Read more about the article Finding Enjoyment in Honoring Your Health

Finding Enjoyment in Honoring Your Health

  • Post author:Cortney Zieky
  • Post published:January 15, 2021
  • Post category:Health Improvement
  • Post comments:0 Comments

Happy Friday!! It's been a busy week over here coaching clients, and I'm so grateful for the chance to effect positive change in the lives of so many. In my…

Continue ReadingFinding Enjoyment in Honoring Your Health
Read more about the article Which Diet is Best For You in 2021?

Which Diet is Best For You in 2021?

  • Post author:Cortney Zieky
  • Post published:January 2, 2021
  • Post category:Health Improvement
  • Post comments:0 Comments

I'm not a huge fan of the word diet--It conjures up 1990's images of Slim Fast, Subway, Fat Free Diet and The Hollywood Miracle Diet. All based on limitations and…

Continue ReadingWhich Diet is Best For You in 2021?
Read more about the article Habit Stack Your Way into 2021

Habit Stack Your Way into 2021

  • Post author:Cortney Zieky
  • Post published:January 1, 2021
  • Post category:Guides/Health Improvement
  • Post comments:0 Comments

If you are looking to create more healthy habits in 2021, I highly recommend the book Atomic Habits by James Clear. It's changed the way I think about incorporating positive…

Continue ReadingHabit Stack Your Way into 2021

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Happy #june πŸŽ‰β˜€οΈβ˜€οΈπŸ€— I hope y’all ar Happy #june πŸŽ‰β˜€οΈβ˜€οΈπŸ€—
I hope y’all are finding a little more chill, fun & whimsy in your day 🀩

In honor of #summer β€”I’m sharing the delicious #collagencoldbrew #recipe that’s elevating my #summermorningsβ˜€οΈ πŸ™ŒπŸΌ and sometimes my summer afternoons if I’m being honest πŸ˜‚πŸŽ‰β€¦#soeasysogood 
Let me know if you love it as much as I do 😍

Summer Cold Brew Collagen Recipe:
16 oz cold brew 
1-2 scoops @alimillerrd pure collagen 
1 TB @artisanaorganics cashini butter (or cashew butter) 
2 TB @threetreesfoods almond milk 
3 ice cubes 
Option to add a pitted date for sweetener 
Simply blend and enjoy ☺️ πŸ€©β˜€οΈ

πŸ›‘πŸ›‘πŸ›‘ PSA regarding the collagen you stock!! They aren’t all created equally!!! 

Pure Collagen by @naturallynourishedrd @alimillerrd is sourced from pastured cows that graze on grass β€”w no exposure to GMOs!! Every batch is lab tested for heavy metals (mercury, lead and arsenic) so purity is guaranteed! πŸŽ‰ The superior extraction method has been shown in research to stimulate new bone, joint cartilage tissue plus improve hair/skin/nails! 
Get your daily dose to absorb these #antiaging effects

Benefits of daily use include::
Improved cartilage/mobility 
Reduced joint pain
Improved bone density 
Improved hair growth 
Supports leaky gut repair
In case you need some #athomestrengthtraining for In case you need some #athomestrengthtraining for the week! πŸ’ͺπŸ»πŸ™ŒπŸΌ

This #strengthworkout is comprised of efficient, effective #compoundmovements β€”(2 exercises that work same muscles consecutively) it hits all your major muscle groups and your core stability πŸŽ‰πŸ™ŒπŸΌ
All you need is a mat and a pair of heavy dumbbells πŸ’ͺ🏻 

1. Chest Compound Super Set
A) dumbbell chest press: 10 reps 
*option to bring legs to tabletop for more core stability 
B) Slow 4 ct push ups: 10 reps
4 counts to lower towards Mat, 4 counts to lift to plank. *option for modified push up 
πŸ’ͺ🏻πŸ’ͺ🏻Repeat chest set 3x then rest 1 min and move to next compound 

2. Back Body Superset
A) Narrow Row using 2 heavy DB’s: 10 reps
B) Prone back extension: 10 reps
lie on stomach, hands interlaced behind head. Activate core + back body and lift head/neck/chest off mat 2 inches. Accelerate by holding lifted posture + sweeping arms back and squeezing palms toward each other 
Repeat set 3x then rest 1 minute before moving on 

3. Lower Body Compound Set
A) Reverse Nordic Curl: 10 reps 
From kneeling, glutes engagedβ€”slowly lean back keeping torso in one long line until you feel a catch in quads 
B) Weighted Good Morning + Weighted Sumo Squat 
1 hip hinge straight into 1 squat = 1 repβ€”10 total w weight racked on shoulders 
C) Weighted split squats β€”aim for 90 degrees w both legs while holding a dumbbellβ€”10 reps on each side 

Repeat all 3 exercises 3x and #celebrateyourstrength 
Cheers to a great week β˜ΊοΈπŸ™ŒπŸΌπŸ’ͺπŸ»πŸ’—πŸŽ‰
#postworkoutsmoothie done right πŸ™ŒπŸΌπŸ˜‹ Supe #postworkoutsmoothie done right πŸ™ŒπŸΌπŸ˜‹

Super important you get your #smoothierecipe ratio on point! The consistency needs to be creamy AF so it keeps you full & satisfied πŸ˜‹πŸ˜ŠπŸ™ŒπŸΌπŸŽ‰

No watery, runny smoothies yall!! 
This #recipe is one of my #ogs and my #favoritepostworkoutmeal πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺ🏻

Green Power Smoothieβ€”-super creamy addition 

1.5 cups frozen organic spinach 
1/2 avocado πŸ₯‘ 
3/4 cup frozen organic blueberries 🫐 
3 TB seed mix (chia, flax, hemp) #omegas and #fiber 
1 scoop @bewellbykelly chocolate protein 
4-5 springs of milk
2 cups milk of choice
Blend! Might take a couple rounds w all the frozen πŸ₯Ά goods!!!

Top your #yummysmoothie w @wildwayoflife paleo granola and enjoy ☺️ 

#happyfriday
Sometimes #joy 😍 is wearing a swimsuit πŸ‘™ whi Sometimes #joy 😍 is wearing a swimsuit πŸ‘™ while making #paleolasagna on a #wednesday πŸ™ŒπŸΌπŸŽ‰ #tryit πŸ‘πŸ» Gives instant #weekend & #summertimevibesβ˜€οΈ 

Wednesday is the unicorn πŸ¦„ evening in our home!!!! It’s the ONE ☝️ day (of 7!!!!) with no sports ⚽️ 🩰. 
If I can, I try to make Wednesday feel like a weekend β˜€οΈπŸ‘™πŸ˜Šβ€¦..and since today was #gorgeous in #atx β€”I spent some time getting #vitamind in the sun β˜€οΈ while our lasagna baked for #familydinner πŸ˜‹πŸ‘©β€πŸ³ #winwin 

Sometimes is the littlest things that bring #joy πŸ™ŒπŸΌπŸŽ‰πŸ€© like giving a mundane task like making dinner 🍽️ a slight makeover and finding the fun 🀩 making it feel light and easy.

Hope this inspires you to take something mundane in your life and make it fun! #choosejoy in your life y’all!
#takeout to the rescue πŸ›Ÿ But still a #healthyd #takeout to the rescue πŸ›Ÿ 
But still a #healthydinner thanks to @honestmarys πŸ™ŒπŸΌ
#yes😊😊😊 

I mostly cook πŸ‘©β€πŸ³ our #familymeals at home, but some weeks (especially the crazy busy weeks of December & May!!!!) call for #balancedtakeout πŸ₯— 

So thankful that places like #honestmarys #chipotle #cava and #tacodeli offer easy, family friendly, super fast, super yummy, healthy meal options!! 

Def need alllllll the extra help these next 2 weeks!!! 
7 school days till summer β˜€οΈ πŸŽ‰πŸ™ŒπŸΌπŸ’—
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happy dinner atx.

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