Runnersway

I have decided to publish this message to make people aware of the horrific byproducts of diabetes. You realize who are true friends or people who really appreciate you. Unfortunately, some friends will click "like" but they don't really take time to read your status if they see it's long.. The disease ruins your cardiovascular and renal systems... And the drugs, like metformin, that are prescribed, may encourage the onset of dementia. Now I'm looking for those who will have time to read this post to the end. Diabetes is very invasive and destructive to our body, even after treatment, and medications your body is still struggling with yourself trying to regulate the spiking/dropping of blood sugar levels all the time... It's a very long process.
Please, in honor of a family member or friend who has died, or continues to fight diabetes or even have diabetes themselves; copy and paste (not share) on your page.
I'm one of these people with diabetes, type 1 since 1984 when the types were not separate ,and I know this to be true..

Sharing the above on my page in honour of my sister Leo Maria. Those of you who know me will know that I do not readily share or post but hers is a journey that has to be acknowledged and shared!

https://about.me/desmondr

Desmond Rowe on about.me I am a personal trainer and fitness instructor in Barbados. Hire me.

WEEKLY CHALLENGE TIME!


This week I have another fun challenge for you! We’re going to take the stairs – at least 10 flights a day!


Climbing stairs is a GREAT exercise that’s good for your heart and the powerful muscles of your legs and glutes.


It’s a fantastic do-anywhere workout that requires just one piece of equipment: a set of stairs.


You can choose to take the stairs any way that works for you!


If you work or live in a multiple-story building, you can take several flights in a row.


If you only have access to a single set of stairs, you can go up and down that same set.


You can spread your flights over the course of a day … if you’re fully warmed up before you tackle the stairs you can run up them (but please be sure to just walk back down for safety’s sake!) ...


or you can take two steps at a time. It’s up to you!


Are you UP for this week’s “10 Flights Per Day Challenge”!?


Let me know in the comments below! ⬇️⬇️

Today's Monday recipe features one of my favorites for reducing bloating and trimming that waistline. I told some ladies I was making this one and there was a lot of ewwww. Hit me up if does make your tummy flatter, that's the report I have received from some of the ladies that have tried it before.



Zucchini and Fennel Soup
*3-4 servings
.

Ingredients:
• 1 Tbsp. extra virgin olive oil
• 3 zucchini, chopped and peeled
• 1/2 Vidalia onion, chopped
• ½ fennel bulb, chopped
• 3 cups chicken stock (low-sodium)
• Salt and pepper, to taste


Directions: Heat olive oil in a large skillet or soup pot with zucchini, onion, and chopped fennel. Season with salt and pepper. Cook for about 10-15 min.
.

Add stock, bring to a boil and then simmer until soft. Put everything in blender and blend. Serve immediately and enjoy!


Zucchini is packed with beneficial nutrients including Vitamins C and A, potassium, folate, and fiber. All contribute to a healthy heart by decreasing the risk of stroke, reducing high blood pressure, and lowering cholesterol.


Fennel may aid healthy digestion, and treat bloating, gas, or cramps, and may also act as a diuretic. .

According to herbalists, fennel is an effective aid to digestion. It can help the smooth muscles of the gastrointestinal system relax and reduce gas, bloating, and stomach cramps.


For more https://www.healthline.com/nutrition/fennel-and-fennel-seed-benefits #1

WEEKLY CHALLENGE TIME!


This week I have another fun challenge for you! We’re going to take the stairs – at least 10 flights a day!


Climbing stairs is a GREAT exercise that’s good for your heart and the powerful muscles of your legs and glutes.


It’s a fantastic do-anywhere workout that requires just one piece of equipment: a set of stairs.


You can choose to take the stairs any way that works for you!


If you work or live in a multiple-story building, you can take several flights in a row.


If you only have access to a single set of stairs, you can go up and down that same set.


You can spread your flights over the course of a day … if you’re fully warmed up before you tackle the stairs you can run up them (but please be sure to just walk back down for safety’s sake!) ...


or you can take two steps at a time. It’s up to you!


Are you UP for this week’s “10 Flights Per Day Challenge”!?


Let me know in the comments below! ⬇️⬇️

WEEKLY CHALLENGE TIME!

I have a challenge for you this week that will help boost your mindset!


In fact, it’s designed to work with science-backed positive psychology to help you feel better and give you a sense of control over your life.


📓🖋Your challenge is to use a 5-Minute Journal!


Here’s the basic format …


Every morning you list 3 things you’re grateful for and 3 things that would make the day great, along with an affirmation or two.


Every night you write down 3 things happened during the day, and thoughts about what you could have done to make the day even better.


People who use this journal method have noticed improved relationships, greater levels of happiness, and a more optimistic outlook on their life!


Try it this week and see what YOU think! Are you in? Let us know in the comments.

We and we get homegrown rewards from at the end!

Today I'm going to be the Devils Advocate


The Fat Loss Formula is actually pretty simple (despite what marketing companies will lead you to believe)


Eat in a large caloric deficit, get high protein, lift heavy 3-5 days per week in the gym, and do HIIT on a few off days. That's it. It's not complicated and it works like crazy.
-
You don't need to detox or cleanse, you don't need to drink apple cider vinegar, and you don't need to do long boring cardio.



I’m putting together a brand-new program starting Jan 20th. This is specifically for 5 committed women who want to lose 5-10lbs of fat and improve their fitness in 60 days. It’s a remote program, so you can join from anywhere in the world.


I’m looking for 5 committed women to test it out at a HUGE 60% DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with details.”

Easy Strawberry Spinach Salad
I had some of these ingredients in the cupboard and decided whats the fastest tastiest way to get a salad with spinach, (for you guys here Popular has the fresh strawberries). I garnished or threw on some blueberries feel free to guzzle this bad boy down.


Ingredients
1/3 cup oil
2 tablespoons honey
dash cinnamon
3 tablespoons lemon juice
1 teaspoon Dijon mustard
1/8 teaspoon salt
8 cups baby spinach leaves
2 cups sliced strawberries


Steps to Make It
Gather the ingredients.

In a small clean jar with a tight-fitting lid, combine the oil, honey, cinnamon, lemon juice, mustard, and salt and shake well. You can also combine these ingredients in a small bowl and whisk with a wire whisk until blended.

Cover and refrigerate the dressing until serving time.

Combine the spinach and strawberries in a large serving bowl and toss gently to mix. You can do this ahead of time too just cover the bowl with foil or plastic wrap and store in the refrigerator up to 6 hours.

Just before serving, drizzle the salad with the dressing (shake it or whisk it again first to blend) and toss gently to coat.

Serve immediately. Enjoy!

PS Cut up some veggies really quick pop them in the crock pot, few seasonings, himalayan pink salt, olive oil and you will have a nice hot bowl of veggie soup for dinner tonight. @ Garfield Sobers Gymnasium

Do It


Don’t Quit


Sign up with .rowe and he will support you in keeping your and on track!