Pre-Wedding Shape Up
The decision to get married is one of the most exciting moments of your life. However, the day after the proposal comes the toughest part. Selecting your dream venue, DJ, and food are all important items you can delegate. What you can’t delegate is your body. You want to look and feel your best on your day and the only one who can make that happen is yourself.
How can you prepare? The first step is selecting a fitness plan that’s right for you. We’ve already talked about habits vs goals. Here are some suggestions that can help you maximize your time at the gym: 5 pushups, 10 sit ups, and 15 squats, running through each of these exercises for 5 rounds is a great start. Also, be sure you incorporate aerobic exercise, too! Whether it’s jumping on the treadmill or running in your neighborhood, it’s always great to strive for 20-25 minutes of this type of workout. In addition, an ergometer is a great alternative to the treadmill and requires work from every part of your body. Last but not least, don’t forget to stretch once you’re done!
The second part of your plan is refueling your body in order to reap the benefits. Selecting the right snacks after your workout will allow your body to rebuild and replenish your tired muscles. Be sure to grab a snack that contains a blend of both protein and carbs. Over the last few years, experts have seen an increase in pistachio consumption when it comes to protein based snack ideas. According to Mayo Clinic, pistachios contain sodium, calcium, magnesium and potassium which help in blood pressure control.
Check out this protein cookie recipe to help you recover and satisfy your sweet tooth:
Ingredients:
- 1¼ Cup almond flour,
- ¼ Cup pistachios,
- ½ Teaspoon baking powder,
- ¼ Teaspoon sea salt,
- 3 Tablespoons raw sugar,
- 1 Tablespoon chia seeds mixed with 3 tablespoon cool water,
- 3 Tablespoons canola oil,
- ½ Teaspoon vanilla,
- additional ingredients local honey and sea salt.
Directions: Preheat oven to 350F. Prepare chia seeds by combining 1 tablespoon of chia seed with 3 tablespoons of water. Let sit for five minutes so it can thicken up a bit. Combine all dry ingredients and mix them together well. Add oil, vanilla, and chia seed. Whisk together. Pour liquid ingredients over dry ingredients and mix until well incorporated. Roll dough into 1″ balls and place on a baking sheet (no spray needed if using a nonstick pan). Gently flatten each ball with the back of a spoon. Slide into oven and bake 10 minutes or until they are golden brown (the top of the cookies might still look pale. Carefully lift one cookie up to see if the base is golden brown. If so, then they are done. Sprinkle a pinch of sea salt over the tops or drizzle with a little local honey for extra flavor and sweetness. For extra crispy cookies bake for an additional five minutes on convection bake (watch closely to avoid burning). Best eaten the day they are made. Store cookies air tight in a container and refrigerate until eaten. Remove from the refrigerator and let the cookies come to room temperature.
“We couldn’t recommend Kylie highly enough.”
“Having ongoing training is essential for our team and our business. It’s important to look after the people that look after others. Kylie has the experience, professionalism and knowledge to engage with our team and help them understand about human behaviour and why people do what they do. In the wellness and health industry it’s a different sales and service delivery and it’s imperative to keep on top of these understandings to perform at our best to help others. We couldn’t recommend Kylie high enough.”
- Amanda Bracks - Owner Soulful Fitness (2019 Fitness Australia Boutique of the Year)
“She’s the best speaker they’ve ever seen.”
“I have worked with Kylie over many years. She has helped me as a Business Mindset Coach, as a motivational speaker for my gym clients at both Vision Personal Training & now at Flow Athletic. I bring her in to train my Personal Training teams in mindset, communication and how to coach our clients better and excel in our own personal mastery as fitness leaders. At my recent Fitness Business event, my gym owner colleagues were blown away by her talk, saying she is the best speaker they have ever seen. After every event we always get rave reviews about her talks and training. I highly recommend Kylie’s work as a coach & speaker.”
- Ben Lucas - Founder & CEO, Flow Athletic
“So many things are just falling into my lap.”
“I finished the Spiritual Awakening Course yesterday and I found it truly amazing. An incredible next step after our coach training. I feel so much more enlightened and “opened-up”. It has really opened my eyes to the power of the universe and the energy flowing in each of us. I loved it – thank you.
I am feeling so lucky at the moment. So many things are just falling into my lap. I visualise it and set my intention to manifest it and it comes. Things such as getting more clients, needing help to put my business online, not knowing how to get known in my local community etc. Courses / insights / clients have just fallen into my lap at the right time.”
Of course I am still learning and growing, but the course has really helped. Thank you”
- Katharine Williams - NLP Coach, Limitless Growth
“I have never been this happy or powerful.”
“Before I signed up with Kylie I had a busy PT business… I was exhausted and on the brink of burnout and no matter how hard I tried, I had reached a ceiling in my income that I just couldn’t break through. After completing my NLP Coaching certification, I found my true voice and the energy of my business has been completely transformed. I’ve created an online program, up-levelled my entire business and totally smashed my previous income goals. I make decisions more confidently and I can help my clients create change in their life even faster. On a personal level, NLP gave me the inner strength to leave a toxic situation and rebuild myself which lead to me discovering the love of my life! Today I am living the life that I’ve always wanted – but just hadn’t been able to put into words. I have never been this happy or this powerful. If you want to manifest the life of your dreams I would not hesitate to reach out for help from Kylie.”
- Danni Vee - Women's Health Coach, My Fit Tribe
“I’ve noticed big improvements in my finances and client retention”
I signed up with Kylie because I knew that to have a bigger effect as a PT I needed to improve my understanding of how the mind works. Through NLP Coach training I now have great coaching techniques that break through all sorts of negative behaviour patterns. I’ve noticed big improvements in all areas of my life including my own personal finances and my client retention. This has allowed me new freedom to work on scaling my business and helping even more people with less one on one time from myself. The coach training has given me the ability to fully unlock the power of your mindset and those that don’t have this skill are only tapping into a small amount of their potential.
- Blake Worrall-Thompson, Performance Coach & PT
“Magick happens every time!”
This morning I had a kick-ass coaching session with Kylie Ryan. We’ve been working together for a couple of months, and she’s the perfect person to help me integrate the rapid transformations I go through regularly. I’d been getting this vision of my fully mature creative and entrepreneurial self. His discipline, commitment, and command of wealth was 10x what mine is now, but it wasn’t really about money for him. Our coaching sessions usually roll with me saying, “Kylie, I want to be, do, and have EVERYTHING” and Kylie helping me find the archetypes and parts that aren’t integrated and bringing them together. MAGICK HAPPENS EVERY TIME.
- Dane Tomas - Creator of The Spiral
Featured In
