There are definitely some things I didn’t mention here, simply because nutrition can get more complex.
But for a lot of us, it starts with something very simple.
Building a proper plate.
That means:
• Some type of protein
• Some type of vegetable (sometimes subbing with a high-fiber fruit)
• Starches adjusted to your activity level
• And allowing fat to be a part of the meal — but not the main component
These are some of the most essential pieces in building a healthy lifestyle.
This is not a diet.
This is a lifestyle.
When you do this consistently, it allows your body to function better in so many ways.
Ideally, you’re building meals like this about 3–5 times per day.
Tracking calories can be helpful at times, but depending on where you are in life, it may or may not be what you need right now.
One of the best things you can do?
Learn how to build a healthy plate.
I go into this in much more depth in my new book,
Connect the Body Dots — The Guide to Holistically Understanding Your Health and Fitness, to Finally Find the Balance of Feeling, Functioning, and Looking Your Best.
I’ll drop the Amazon link in my story if you’d like to learn more.
Connect the Body Dots
My name is Aissa and I am Doctor of Physical Therapy and Fitness Coach that thinks way outside the box.
I specialize in pregnancy and postpartum to come up with unique and individualized plans that address the root cause. I want to help you look your best, but also feel your best inside and out.
✨To get back that confidence and feel like yourself, sometimes you have to take a few steps back and do LESS.
✨You DON'T always need to add on more weight, spend more time in the gym, or have the most intense workout.
👉🏽This is why a lot of us experience aches, pains, weird symptoms, or a plateau...
because we are constantly over loading our body not allowing for proper recovery.
We need to recover to rebuild.
Recovery could look like a lighter workout, a walk, a longer nights rest, yoga, stretching, or breathwork.
If you are like me, sometimes it's hard to know how to do less😬 Especially when you feel like doing less could make you lose progress. It could actually be the boost you need to reach your goals.
If you are struggling with your fitness journey finding the balance of looking and feeling your best comment what you feel like your major issue is👇🏽
08/27/2023
This training explains how to use your deep core and what your deep core actually is!
This is one of the biggest missed steps when it come to loosing your belly or reducing aches and pains at the gym.
How to REGAIN Control of your Core
How to REGAIN Control of your Core This Video explains how to use your deep core and what your deep core actually is. This is one of the biggest missed steps when it come to loosing your belly...
08/04/2023
🤰🏽Pregnancy is a beautiful thing, but it can literally change how your body functions.
Our body commonly adapts, this "pregnancy posture”. Our weight will shift more forward, causing a little bit more lordosis in our middle spine. We can develop tightness in our outer hips, our shoulders come more forward, and you may notice a few other things. Visually you can see this when our belly stays pooched forward, our hips shift forward, and our whole upper body comes forward (This will vary from person to person).
🫀Internally things have adjusted as well. Our pelvic floor and abdominals are more lengthened making it a little harder for them to work. This can keep us somewhat in this pregnancy posture after we give birth. You can notice this months or years after child birth if you don’t learn how to use these muscles again. Muscles are trainable if you give them what they need!
✨It takes TIME and PATIENCE
✨It takes SUPPORT from Love Ones
✨It takes a TOTAL Body approach
It has been a JOURNEY in relearning my body and discovering strategies for different body types to help others along the way.
08/04/2023
08/04/2023
This explains how weightlifting can effect you pelvic floor and how you can use weightlifting not only to build muscle, but help you pelvic floor as well!
Surprisingly I’m not going to tell you to stop lifting weights or “KEGAL”
If you are struggling with pelvic floor issures, please consult with a pelvic floor PT. THIS IS NOT MEANT FOR YOU TO TREAT YOURSELF.
Is Weight Lifting Bad for my PELVIC FLOOR? What to do to help your pelvic floor as a weight lifter Youtube Show Notes +channel notes:This explains how weightlifting can effect you pelvic floor and how you can use weightlifting not only to build muscle, but...
07/03/2023
How to LOSE My Belly/mom Pooch Naturally: 6 things you can try to help with your belly
https://youtu.be/uIpX0AIuEmE
Just dropped this today. I would love to hear what you think!
How to LOSE My Belly/mom Pooch Naturally: 6 things you can try to help with your belly This video explains why you might have a belly/mom pooch and give you six things you can try to help you get rid of it! By no means am I saying there is anyt...
02/21/2022
Mamba mentality.
Ironically I didn't notice this picture being taken or that Kobe was in the background... Kobe was my idol as a kid lol
I really admire his dedication to his craft. His hard work. His sacrifice for the game. Just trying to bring that energy to everything I do.
I can't wait to bring so much information and health to my girls!
At home burn out core routine:
As many as you can push ups, ab roller( this is my favor and work out), alternating v ups, alternating crutches.
5 sets.
I'm playing no games, these abs are coming back. PS you don't get abs just from doing ab work outs, my diet is clean, im doing more cardio( just a little), im still lifting (lifting is core training), and I get a full( most times) 8 hours😁
01/12/2022
Our blood level is usually saturated with oxygen at 95-100 percent at any given moment.
Additional deep breathes won't increase this nor does it need to. We get in oxygen from the air that we breath in. This oxygen will then go to our lungs where exchange happens and in goes into the blood. In this exchange CO2 (which is a byproduct of energy metabolism) will exit out of the body with our exhale. However we need CO2 in our body!
Over breathing decreases the amount of CO2 in our blood which limits the ability for hemoglobin to release oxygen into the brain, muscles, tissues, and vital organs... all the good stuff.
Over time our respiratory centers in our brain becomes accustomed to these levels of CO2 so it becomes normalized in our body and we stay in this state of over breathing.
Let's start off with keeping our months closed, reducing our sighs, and taking slower breaths.
Comment below for if you would like more info on this topic.
Information is from:
The Oxygen Advantage: The Simple Scientifically Proven Breathing Techniques for a Healthier Slimmer Faster andFitter You
by Patrick McKeown
This post is provided for educational purposes only and are not intended to serve as medical or physical therapy advice to any individual. Any exercise has potential to cause injury or pain if it is incorrectly done or is not the right exercise for an individual’s medical or physical problems. You should consult with a physical therapist or medical provider for individualized advice.
01/12/2022
People ask me: Aissa how do you like Florida?
I can’t believe I went my whole life being in Connecticut. I love the weather. I love seeing green. I love the palm trees. I love that I see people that are just more friendly and happy.
I am able to focus on my health, raising my daughter, being happy, educating people and following my dreams.
It’s such a blessing to be here, despite the fact before two weeks ago we never been here or knew a soul out here. All I can say is, guys, take the leap. If there’s something you always wanted to do, do it. Plan it out, but do it!
01/01/2022
I prayed for this. A life where I wake up and enjoy everyday. 2022 is our year❤️
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