alicianeasmith alicianeasmith

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Alicia Neasmith  Nutrition & Meal Plans🥦🥗🍏Online Training & Fitness Tips💪🏋️‍♀️ 🧘‍♀️Massage, Active Release & Stretch Therapist🙌 👐🤗BJJ Purple Belt🤼‍♀️🥇🥋

Flex Sunday? 🤷‍♀️💪🤷‍♀️

Summertime in MTL 🎶☀️🎵🔥❤️

🌈Brighten up your plate and you will brighten up your health! Aim for the rainbow... it’ll ensure you get the most essential nutrients, vitamins, minerals, antioxidants & fiber! And let’s face it... a colourful plate is way more fun to eat! 😋

Here’s what my veggie meal prep for the week... and yes I will eat all of this in a week (easily!) -carrots 🥕 - tomatoes 🍅 - cucumbers 🥒 - romaine lettuce 🥗 - arugula & kale 🥦 - green beans 🥗- strawberries 🍓- blueberries 🍇

💵 10$ for 10lb down in 5 weeks... & I figure 10 more to go to see my abs? 🤔 ✅Little update for those who have been asking.....
-Currently 160lb ⚖️
-I’m not dieting i just learned exactly what foods & nutrients work for MY body.😋
-I had my gut bacteria tested via a company called VIOME to tell me exactly what foods I should & shouldn’t be eating to balance MY microbiome.🥗
-I’ve been using applied muscle testing to address my food intolerances & immune response to foods.🍏
✅There is no one size fits all when it comes to nutrition...everybody’s microbiome & immune system responds differently to foods!

My fav for Sunday cuddles!🐱❤️🐱

Exercise of the Day🏋️‍♂️ > for HAMSTRING/ GLUTES
Hip Extension w/ feet on ball 💪
Key Points:✅
-Keep your feet as CLOSE to your body as possible - hamstrings stay activated the whole time!
-Keep your feet flat on the ball! 👣
-Do a glute bridge up as high as you can!🍑

Lying in the sun indoors pretending it’s summer & not -10C & snowy outside! ☀️ 🏖 ⛄️ ❄️

Exercise of the Day🏋️‍♂️ > for ABS
Incline Garhammer Raises💪
Key Points:✅
-45deg incline bench (use 30 or 0deg if too difficult)
-bring your knees up to your chest (or elbows)
-don’t go down past 90deg -don’t use momentum -suck your gut in the whole time!😅

Neasmith family brunch! 🥓🍳 Was so nice to have everyone together!🤗👨‍👩‍👧‍👦 Happy 25th Birthday @cgrace03 xoxoxo!❤️😘

Klub 20 gym crew! 💪🏋️‍♀️ So nice to be surrounded by such inspiring & supportive friends everyday! 🤗❤️

Throwback to that California life back in 2008! ☀️ 🏝 👙
#tbt #throwbackthursday

Sunday’s are for:
- Coffee ☕️
-Messy hair 🤷‍♀️
- Studying 📚
-Meal prepping! 🍲

Some of my meals for the week:
-chicken breast, green beans/broccoli/cauliflower & sweet potato -horse meat, green beans & rice 🥦🍗🥩🥗
All prepped, measured & portioned⚖️ based on my personal nutritional needs & ready to go for Monday! 💪

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