The Bright Side of Diet and Exercise 06/01/2018

The Bright Side Of Exercise – By Jason Lewis

If feeling great and acing your yearly wellness check isn’t enough, eating right and staying physically active can help you lose weight, stave off unhealthy addictions, and even keep your brain healthy as you age. And though it’s a great start, it isn’t enough to simply avoid sugar and take a walk a few times a week. Here, we’ll explain why diet and exercise is so important in the hopes that these nibbles of knowledge help keep you motivated.

Exercise can…

Lower your risk of heart disease. When you exercise, you strengthen muscles you can’t see such as your heart and lungs. You also improve circulation. According to the US National Library of Medicine, this can help diminish your risk of diseases of the heart including coronary artery disease, high cholesterol, and heart attack.

Keep your blood sugar in check. Even if you’re not prone to sneaking in a sweet treat, working out, whether via strength or cardiovascular training, encourages your body to regulate its insulin levels naturally. This will give you added protection against metabolic syndromes and, if you already have diabetes, can help you manage the condition.

Give your brain what it needs to age in a health manor. Physical activity releases chemicals that work in your brain like oil in a car. These chemicals keep your brain’s “moving parts” humming along so you can go the extra mile. Plus, exercise creates social opportunities, promotes restful sleep, and may even engage a stalled sex life.

Eating well can…

Power you through each day.  The world’s most successful people tend to fill their plates with greens and lean proteins. When you eat healthy foods, you give yourself the energy and stamina to get through each day with fewer internal distractions. You’ll boost your efficiency at home and work; by contrast, munching nothing but junk will slash your productivity by more than half.

Rebuild your body after accident, injury, or addiction.Good nutrition is the building block of life.” This statement by is profound because it’s true. When you abuse your body, it crumbles from within and the only way to build yourself back up is by laying a solid foundation. A diet that includes healthy fats, lean meats, whole grains, and fruits and vegetables will heal you from the inside.

 Keep your teeth and bones strong. Calcium, which is found in milk, sardines, and leafy greens, is a nutrient vital to a healthy diet. It also serves your bones and teeth by keeping them strong, staving off osteoporosis, and providing some level of protection against breakage. NHS Health Scotland reports that calcium needs Vitamin D to absorb properly so make sure to supplement your diet with foods that provide this nutrient or, simply go outside and enjoy the sunshine, which stimulates your body’s production of Vitamin D.

It may feel like it’s impossible to eat well and exercise in today’s always-on and always-hectic way of life. But you can sneak ways to stay healthy and hearty into your day with these tips: 

  • Wake up 30 minutes early and workout while you watch the news.
  • Park your vehicle as far away from the entrance (to work, school, etc.) as possible.
  • Clean your house every day, which can burn up to 204 calories an hour.
  • Spend time outside to encourage movement, boost your mood, and up your concentration.
  • Shop the perimeter of the store where the “good” foods are found.
  • Avoid mindless snacking when watching television or browsing the internet.
  • Learn how to cook; you’ll be more likely to eat the right kinds of foods if you make it yourself.

It takes work and a daily dedication to yourself, but eating right and staying active offers benefits that will stick with you long afterward. You’ll look good, feel great, and have the mind and body to remain independent well into your Golden Years. And, thankfully, you don’t have to change everything all at once; a home-cooked meal and an after dinner walk with the family is a great start.

Image via Pixabay

Image via Pixabay

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Healthier Lifestyle: all it takes is a first step 31/08/2017


Healthier lifestyle: all it takes is a first step

August 30, 2017

Sabrina Powell

This past weekend I’ve received so much love from my clients that I’m filled with gratitude, so I wanted to share it with you all.

 And this time, love came in the form of pictures.

Without me asking, I’ve received pictures of fruits that one of my newest clients bought at farmer’s market, of a bunch of healthy products that I recommended, of a trip to a healthy goods store, of granola bowls with plain yogurt drizzled with molasses and of a delicious looking chocolate cake made with pure cacao, oats and coconut oil.

How proud am I? Very proud!






 I believe in changes that come from the inside.

I can give you all kinds of tips, suggestions, adapt your meal plan, create an exercise strategy, rearrange your routine and tell you what to do. But if you’re not ready, you won’t move a finger. You need to commit, not just with me or another coach, or whatever plan you’re following.

You need to commit to yourself.

Everybody needs a start. And once you start and give that wheel the first spin, it will keep rolling on its own, I promise you.

And if you are already healthier than you used to be, remember that you can always improve your health, your performance, your energy levels.

No matter at what level you are, you can always get healthier. I remember when I switched from Mc Donald’s sandwiches to wraps, and that was already a considerable change back in the day. That was so long ago and since then I’ve made so many adaptions to my eating/exercising/self-care habits that you wouldn’t believe it.

That’s why I’m proud of myself and my clients.

And you should be proud of yourself too. Or for a starter, find someone that will cheer for you when you make small changes for your wellbeing. Find your support system that will celebrate every little step you take towards your healthier lifestyle.

It is in fact, all about baby steps – you can’t go from having an unhealthy diet (read: cookies, processed food, soda, fast food…) to a plant based diet for example. That would be unrealistic. Set up small goals, take your time and enjoy the ride.

I’ll be waiting for you at the finish line.

But I’ll also be cheering you on and handing you water bottles throughout the way.

Sending gratitude and wishing you all an abundance of motivation, health and wellness,

 Sabrina Powell

Founder of Movimento Wellness,

Health & Wellness Coach and Pilates Instructor

Para ler esse post em portugês, vá para:

Introducing Health & Wellness Coach – Sabrina Powell 09/08/2017

Sabrina Powell

About Sabrina
I am a health & wellness coach who can help you rearrange your routine and priorities in a way that you can have time for yourself – for your leisure activities, for your “me time”, so you can feel better.
Let’s work together to improve your quality of life through a healthy lifestyle, so we can both be proud of you.
Whether you are looking to become healthier, lose weight, have more energy, increase your performance exercising or at your career, be more focused and organized, or to reveal a better version of yourself, I would love to help you build that path and guide you through it.
Feeling OK is not enough, you deserve to feel fantastic! You should feel wonderful and proud of how you look, your profession, your relationships and all segments of your life. You deserve to thrive!
I’ve initiated a movement for well-being, will you join me?
Sabrina Powell 
Post-Baccalaureate Certificate in Health & Wellness, Bachelor’s Degree in Leisure
Founder of Movimento Wellness – a movement for well-being
Health & Wellness Coach and Pilates Instructor 

How to Eat Healthy Through the Seasons 13/02/2017

How to Eat Healthy Through the Seasons

Seasonal eating

You know you should be eating healthy, but it is so much easier said than done, right? If you have been pushing off healthy eating habits thinking that it would be too tough to follow, the trick is to eat according to the season. This not only helps you eat more organic foods but also lets you relish the best taste of every fruit and vegetable. Here are a few other tips for eating healthy in every season.


Summertime means enjoying the outdoors, but you need to resist the temptation to tuck into unhealthy street food and junk items. Food poisoning cases are the highest during the summer months as the warm temperature helps bacteria in food grow. In fact, about 48 million Americans suffer food poisoning each year. So instead, take advantage of the abundant fresh produce available at this time. Here are a few tips on eating healthy during the hot days:

  • Add lots of fresh fruit to your diet as these can counter the loss of fluid in your body (due to sweating). Moreover, fruits contain vitamins and nutrients that strengthen your immune system. Seasonal strawberry, watermelon, summer squash, etc. are good choices.
  • Ice creams are tempting, but refrain from eating too much sugar. Instead, go for healthier sweets like sugar-free and low-fat versions of sorbet and ice cream.
  • One common mistake people make in summers is drinking really chilled beverages. While this can feel refreshing at the time, the intake of cold liquids can cause your skin’s blood vessels to contract and reduce the loss of heat from your body.


Spring time is a cheery time with flowers in full bloom, and pleasant weather. This is also the time when fresh herbs and leafy vegetables are plentiful, which makes eating healthy easy and fun. Here’s what you need to eat and what to avoid:

  • Spinach, Swiss chard, basil, parsley, and lettuce are some of the foods that are easily available during spring, so add a lot of these healthy foods to your diet. The idea is that the greenery around you at this time should reflect on your plate.
  • Many people suffer from allergies in this season, and if you are one of them, stay away from celery, almonds, and alcohol. Better yet, consult a doctor to see what you can and cannot eat according to your specific allergy.

Fall and Winter

Once fall arrives, most people start looking forward to the cooler season and the many joys that winter brings. Keeping your body warm becomes essential to remaining fit in these months, so here’s what you can do:

  • Go for autumn harvest foods in the fall like onions, carrots, garlic, and sweet potato. Using natural spices like ginger, peppercorn, and garlic makes your diet even healthier.
  • You can add warmer foods like meat to your diet and enjoy delicious, nutritious broths to beat the cold. However, keep the portions in check and go for leaner proteins to avoid gaining weight.
  • Eat fresh oranges as the Vitamin C in the fruit helps fight free radicals. You can have them whole or added in cakes and other dishes.

Eating foods according to the season not only helps you eat fresh and healthy, but can also save you a lot of money. Contrary to popular opinion, healthy eating is not a cumbersome task. Instead, seasonal eating can add wonderful variety to your diet and make it interesting. Just a little planning is all it takes. Moreover, you will love visiting farmers’ markets to pick from colorful, fresh, seasonal produce. You may be amazed by what eating a nice seasonal diet (along with getting adequate exercise) can do for your body and your mind!

Author: Paige Johnson

Photo from Pixabay

Vinyasa Flow Yoga 20/12/2016

Have you tried Kristina’s Vinyasa Flow Yoga classes??? Vinyasa, also called flow because of the smooth way that the poses run together, is one of the most popular contemporary styles of yoga. It’s a broad classification that encompasses many different types of yoga, including Ashtanga and Power Yoga In contemporary yoga parlance, vinyasa stands in opposition to hatha.

Other physical benefits of yoga include:
  • Increased flexibility.
  • Increased muscle strength and tone.
  • Improved respiration, energy and vitality.
  • Maintaining a balanced metabolism.
  • Weight reduction.
  • Cardio and circulatory health.
  • Improved athletic performance.
  • Protection from injury.

Classes now on Monday nights at 7:30pm and Saturday mornings at 11am

Vinyasa flow 2

Fighting Back Against Parkinson’s Disease 03/11/2016



Rock Steady Boxing is a one of a kind Boxing Program founded in 2006 by former Marion County Prosecutor, Scott C. Newman, who is living with Parkinson’s. Rock Steady Boxing gives people with Parkinson’s disease hope by improving their quality of life through a non-contact boxing-based fitness curriculum.

Body Couture has teamed up with Rock Steady Boxing Fort Lauderdale.
Classes are Tuesdays & Thursdays at 2pm
Call Will on 954 681 3872 for more info!