Milli Bruce Fitness

I JUST DON’T HAVE TIME!!! Have you ever said that?! Check this vid and find some magic ;)

WHAT IS THE BEST WORKOUT FOR ME?? I've talked to dozens of women who ask this very question. "If I could just get the perfect program, I would be able to reach my goals!"... You know me, right? I'm a certified personal trainer, with a bag of other certificates and trainings. I was also a gymnastics coach for almost 10 years. I have nearly 20 years of experience with creating strength and training programs. TWENTY. And yet: Let me tell you what it looks like: 1 I get super excited about a goal coming up. Like, AMPED! 2 I, Milli, with twenty years of programming knowledge, slog over creating the PERFECT program for it. 3 I schedule everything out, and I am totally prepped and ready to CRUSH my goals 4 Almost inevitably, something happens, life comes up, I get sick or injured... and the timeline I had set for my goal, goes out freakin window. My goal date comes and goes, and nothing has changed. I feel sad, mad, regretful that the all the work I did for the perfect workout plan, goes to waste. Every. Single. Time. I'm going to tell you something that you may not like. You may not agree with. You might be disappointed. THE PERFECT PLAN DOESN'T EXIST. THE PERFECT PLAN ISN'T PERFECT UNLESS YOU ACTUALLY DO IT. And if you WERE going to do it, sweetheart? YOU WOULD HAVE DONE IT ALREADY!! The perfect workout program isn't going to change you. The perfect workout program isn't going to magically make you get up off the couch. STOP WASTING TIME TRYING TO GET IT RIGHT. What IS going to make you get up off the couch is you actually being INSPIRED by the movement you're doing. It's EXCITEMENT about how you get to move your body. It's ENJOYING the physicality and presence of your being. It's the moment-to-moment choices you get to make for YOU. So, badass, how will you embrace IMPERFECTION and actually do something for YOU today? @daniellenicolestudio

I’m grateful to have this Sunday morning to myself, without a commitment. It’s probably been 3 months since the last one. These days our lives can feel over-scheduled, over-committed, overwhelmed. And there couldn’t possibly be another thing we could do or take on. ... You feel squeezed, obligated, and quite frankly? Resentful. Part of my freedom practice right now involves what I call wild writing: a few moments to just scrawl out what’s in my brain. To release myself from the scramble in there. Some days it’s easier than others. Today was one of those harder days. But I’m sitting in the gratitude of being in the warm sunshine, the beautiful beach, and the ability to have a few moments to myself, with myself, to practice Freedom. What are you grateful for today?

TRUTH TALK ABOUT WORKING OUT

@oddballfitness and I explored movement today with the new favorite toy- a rope! Even though I’m being a total goofball in this video (only way I know how to be) the movement felt so good, and there was such freedom, joy and a creativity that I’ve been missing. How do you get grounded in your movement, explore your physicality, and get creative!! @kineticplayground

GAME TIME! I have a challenge for... well me! I like to say there are no excuses for not doing fun exercises. SO! Pick which piece of equipment, and I’ll create a workout! slam ball... sliders dumbbells suggest something?! Vote in the comments! I’ll do it tomorrow

I give good high five.

I N S P I R E D There’s a difference between motivation and inspiration. This is what my food looks like this week. I’m inspired by the colors and the flavors!... I have a goal, and while motivation is present now, it’s not going to carry me through the next 10 weeks...! How do you get inspired? @dietdoclifestyle #nutritionandfitness #herecomeslegend #h2hgoals #personaltrainer #bodymindspirit See more

Playing with some press to handstand drills @kineticplayground in between clients today! @brain_first_training and I have been brewing up an inspiration project... there will be more of this to come! #upsidedown #FUNctionaltraining #lasagnadelrey #redface #handstandlife #roadtoh2h #beinspired credit: Mario

C H A L L E N G E Do something you KNOW you won’t be good at... I’ve been inspired by one of my clients who recently took up something he intentionally knew he would be bad at. And according to him, he is really not good at it! And he’s not giving up!... When was the last time you were bad at something? When do you let yourself be ok with failure? Where do you hold yourself back, or not do things because you’re afraid of looking bad, dumb, not being perfectly perfect the first time you do it? I wanna know! #failchallenge #fitness #partnertraining #acroyoga #sffitfam @brain_first_training See more

Some days you get to throw medicine balls at your trainer, some days you get to drag her around while she giggles with glee!! Either way, we’re getting in our functional training for the upcoming fly fishing season! We literally can train for ANYTHING and EVERYTHING! #functionaltraining #bodyweightexercises #doesitcountifitssomeoneelsesbodyweight #personaltrainer #fitfam #sanfrancisco #sffitfam

Achey back from sitting too long all day? Do this stretch! *don’t mind the head being cut off- you didn’t need to see my mug anyway ;)* #stilllearning

I’ve loved swimming as long as I can remember. It meant summer time, playing at the pool. In Australia, swimming lessons are part of your public school education. I even lost my first tooth at a swimming pool because I bit a kickboard I just love the freedom and total immersion that the water brings, feeling a powerful, floating ease as I pull myself through it. Back to the swimming in a minute...... I’ve been really hurting lately with my back (something I’ve been dealing on and off with with since I was 15), and in this most recent flare up, it’s totally been my excuse to not move my body lately. And the less I move, the worse it gets...I’m stuck in the vicious cycle! To get a different result, you have to do something different. What I’ve been doing isn’t working. Who I’ve been being, or in other words, my identity around it- being injured, being incapable, longing for the past and being mean to myself is not in alignment with my goals. What used to work, doesn’t anymore. And so I’ve been stuck. Yesterday I got to look at my life, my health, my injury, what’s working, what’s not, and create a new possibility of being- a new identity, that I am now going to work FROM. I’m now declaring that I am fun, creative and a boss bitch! FROM inside that identity, I get to create whatever it is that I want to deal with my health and well-being! So yesterday, in being fun, creative and a boss of my own health, injury and future, I made time in my schedule for ME and went for a swim! 850m in about 30 minutes, and it was perfect. My back didn’t hurt, I got to feel strong, powerful, in motion, and most of all, I was doing it for me. It. Was. Awesome! The lesson/moral/realization here was that I am completely in control and power of my circumstances. And I can sit back and look at all the things that are ‘stopping’ me, or I can break it all down and create whatever it is that I truly want to make happen. It might not look exactly how I thought it was going to turn out, but when does anything in life ever go the way you thought it would anyway?! If you want to explore your own barriers to your goals- let’s talk!! #personaltrainer #motivationcoach See more

Suns out guns out! 67 year old Suzanne crushing it! We’ve been doing rehab post a stress fracture in her foot, and all the upper body work while wearing the boot is really showing! There are very few injuries, ailments, boots or braces that we can’t work around!... #personaltrainer #functionaltraining #injurypreventiontraining #rehabworkout See more

Yesterday a bunch of SF/Bay Area murderinos came together to #SSDGM with a workout led by yours truly Kinetic Playground to raise a little and awareness for Woman, Inc. - Women Organized to Make Abuse Nonexistent - an awesome organization in the Bay Area (check them out!) I’ve heard about #murderino love before, but seeing it for myself, it blows my mind how complete strangers can be brought together by one common thread - the love for the podcast @myfavoritemurder and ins...tantly be so open, generous, loving, downright hilarious and fast friends by the end of it. THIS is what the world needs the most of- getting out from behind the screen, spending actual TIME with other humans, and having love and respect for each other no matter what your background, opinions or views may be. I’m so grateful for the chance to bring this group together through movement (and of course a drink afterwards ) There will be plenty more to come!! #personaltrainer #fitnessforacause #fitfamsf See more

When was the last time you smiled this much while holding a dumbbell over your head?!! Want to have fun while you move your body?! #smilesoptional #mandatoryfun #personaltrainer #fitfamsf

Aaaaand then you and @anitasujoseph are twinsies!! #illimlife #illimlovesyou #personaltrainer #twinsies @illim.life

Playing with some flow and move, and my specialty... being upside down! Being in motion doesn’t have to mean lifting heavy weights, sweating super hard, or doing something you hate. It doesn’t have to be good, or pretty or perfect. I prefer being in motion over exercising... to me, exercising has a really narrow picture of how it should look, when really, any way you move and feel into your body is amazing! How will you be in motion today?

one day left to buy tickets Come get your sweat on!! THIS SATURDAY myself and the indomitable @thatgetwright are putting on a workout with a community love twist @barrysbootcamp at SoMa! We’re pledging all proceeds to @trainerscoalition, an amazing Bay Area non-profit dedicated to bringing personal training and gym memberships to high health risk, low income peeps so that everyone can get fit and healthy! ... Trainers coalition clients are also coming so you’ll be working out right next to the people you’re benefitting! PS. Can’t make it but still want to support? Donations can also be made on the event page! www.bit.ly/we-move-MOUNTAINS #barrysbayarea #fitness #personaltraining #sweatforgood #givingback #fitfamsf

Hotter and Harder: The earth is getting hotter and harder, maybe you should too! *actual text conversation* My amazing and hilarious (sometimes our workout sessions are a continuous pun off) client @doubleocherry is taking on a project this year of getting in the best shape possible so that he’s physically ready for any climate or other/zombie apocalypse, and sharing his journey on Instagram and a blog. We’ve always done functional training (milli- what’s this exercise func...tionally training? Uhh, if you ever need to save a dog from a canal?!), but we’re taking it next level this year, and sharing as he does! I’m super excited to help support Michael in this project, both the doing, AND the sharing! #personaltrainer #millibrucefitness #kineticplayground #workoutmotivation #whateverworksforyou #sffitfam #apocalypsetraining #thezombiesarecoming #hotterandharder See more

PLAYING AT THE PLAYGROUND!!

Hey friends! I’ve been pretty quiet lately... That’s because I’ve been working crazy hard on a few really cool and exciting projects! One of them being this super rad heart/soul centered collaboration between myself, Shannon Morse and Lisa Kirby to create @thegreendoor.life We hold virtual classes and workshops supporting you on your nutrition and life journey. Curious? We are holding a FREE introductory webinar on Jan 8th about the secrets to carb freedom!! ... Join us!! - #Repost @thegreendoor.life with @get_repost Oh hey there 2019! . . How about starting off the New Year with some tools under your belt to get those goals under wraps?! . . We wanna help, for free!! Let’s talk about being all inclusive with food and making those tasty carbs work FOR you and your goals. . . Over here at the DDlifestyle, we like to have our doughnuts and keep our abs intact. Wanna know how?! I mean, cmon. Who doesn’t??? . . Register for this free event with the link in Bio . #epicwin #carbsarefriends #macro #aerialfitness #dancefitness #fitnesslover #bestlifeproject #freewebinar #manifest #goalsmashing See more

When your client brings out the coupon you gave for last years Christmas... #personaltrainer #kineticplayground #sffitfam #youbetterwork #payback

What are your perceptions of good or bad this holiday season? https://www.millibruce.com/blog/good-or-bad

#Repost @illim.life Follow for updates! Show us ya your selfie! If you want in on our first round of tees, AND shipping before Christmas, you gotta get it today! ... Our first launch ends tonight at midnight San Francisco time! Link in bio #illimlife #eifles #lessthinking #moredoing #workoutmotivation #fitness #sffitfam #personaltrainer #workoutshirt @achiechi87 See more

My soulmate movement No Need Obligation Pressure... Expectation Pure freedom, power, love. How does your body like to move? What do you do that doesn’t have N.O.P.E attached to it?! #justmove #soulmateworkout #movewithpurpose #moveforfun #fitness #sffitfam #personaltrainer #upsidedown @acrosports See more

I love handstands SO much. Maybe it’s because I’m actually good at them Maybe it’s because I feel strong and badass doing them But most of all, I think it’s because it gives me new perspective on the world...! What do you LOVE to do? How do you like to move your body? ... Come play with me!! #illim #millibrucefitness #movewithpurpose #kineticplayground #sffitfam #personaltrainer #getturnt #comeplaywithme See more

Be weird. Be yourself. MOVE and Most of all- have FUN! #personaltrainer #kineticplayground #sffitfam #letyourfreakflagfly

That’s really what it’s all about! Support your friends! Also: I know the secret about how to eat donuts and still lose body fat... HMU if you want to know it too ;)

A short and sweet tip for your Monday! https://www.millibruce.com/blog/sneaky-self-love

Sexy photo shoot?! Nahhh just getting my myofacial release on with a very high tech tool- a lacrosse ball! Whether you sit all day, stand all day, are a weekend warrior or a pro athletes, chances are your body needs some ongoing love and maintenance! The rest and recovery is just as important as the work! #fitness #recovery #foamrolling #sffitfam #kineticplayground #hurtssogood

#Repost @dietdocsf We’re doing this!! Are you a performer, an athlete, on a team sport, or a weekend warrior? Do you schedule your training for the week and have specific goals for what you want to see in your performance? ... Do you treat your nutritional intake with the same zest that you treat your training protocol? Well, we think it's time. Introducing our first live Performance Nutrition Workshop! This course includes: -1.5-hour virtual presentation with Q & A time. -7 weeks of lessons emailed to your inbox to guide you through performance nutrition and daily nutrient needs. We will be covering topics such as -Introduction to Macronutrients -Roles of Macronutrients in the body -Metabolism -Tracking Food -Nutrient Timing for Performance & Recovery -Meal Planning -The Importance of Muscle and Muscle Maintenance in the body -How to train your body for fat loss -Nutrition to support joint function and reduce inflammation and more! This will be recorded, so if you can’t make the exact time, don’t worry. You will get the webinar and weekly lessons sent directly to you! We are so excited to bring this information to all of you athletes out there looking to really take their performance to the next level! #performancenutrition #onlineclasses #webinar #aerialfitness #aerialnation #cirquefit #circusfitness #flexibledieting #iifym #macros #metabolicconditioning See more

Can I get a HOLY SH*%?! for @cpapanda on this #transformationtuesday!! Panda came to me almost 18 months ago looking to get fit and strong so she could play footy with the mighty #sanfranciscoironmaidens! To say she achieved that is an understatement! Panda’s success came from dedication, commitment and always showing up to do whatever I gave her. Between training 2-3x/week and making some important nutrition changes, she is still a bad ass, just leaner, faster and a hell... of a lot stronger! This post is also a little bittersweet as life means we aren’t able to train together anymore, but I know that it’s time for this to fly on her own, and she will continue crushing it as moving good and feeling good are part of her daily life! Great work Panda! It has been a pleasure!! See more

Hardcore Parkour! Working on my vaults and fluidity today. I love this movement so much! Shout out to @dopecuts for the coaching today! #hardcoreparkour #kong #gettingbetter @acrosports

WHY I do what I do! I when clients do something on their own that surprises them! Getting to hold space for you to have your AHA moments, and do something you weren’t sure you were capable of is magic and pure joy to me It’s these messages that make me feel like I’m fulfilling my purpose...

No video today, but here’s a shameless post-parkour selfie! I’m so in love with this sport. It challenges me, it feels good to move my body this way, and I’m at the early stages where improvement happens FAST! I can’t tell you enough the importance of finding a movement you love. If you haven’t found it yet, let’s explore and let me help you find it!

https://www.millibruce.com//achieving-things-you-never-tho

Put on an old hat today and it doesn’t fit too bad! #whenparkourclassgetscancelled #tumbling #acrosportssf #sorryaboutthebuttshot #movewithpurpose #findyourfun

Meet the wonderful Syd! She decided she was ready to take it next level and join the 30 day challenge! Can you see how excited we are?! DM me if you ready for the challenge!! #30daychallenge #FUNctionalfitness #fitnessgoals #fitfam #thesweatlife #workouttime #ipreview @preview.app

Wall spins and progress!! Already getting better at these... maybe one day I’ll even try them on a real wall! #progress #happyplace #parkour #upsidedown

I’ve been thinking about this a lot more lately- why do we push so hard to get to where we think we have to be, as opposed to taking a look at where we actually want, and need to be...? Theres a flow and almost peace when you follow the path, instead of trying to forge one. Try it. And tell me how you feel! Motto for a Tuesday. Instead of trying so hard to achieve your goals, feel as if you already have them. What does it feel like to be in the drivers seat of having co...mpleted your goals? Who are you? What does that person feel like? Find that feeling and place yourself there. Align yourself with who that person is and watch as the world conspires in your favor. #align #fitnessmotivation #fitnessforlife #fitspo #positivemood #fitfluential #bestlifeproject #liveauthentic #staypositive #findyourstrong #dreambig #fitnessgirl #fitnesswomen #fitnesslifestyle #fitnesslover #powerofshe #iwill #muscfityfit #nashvillefit #sffitness #dietdoclifestyle See more

Volume The sound of a NINJA... Working on some double kongs today! I’m slowly getting there- it was better than my first attempt let me tell you! I am finding so much joy and happiness in this practice. It is not about perfection or competition, but about the forward progress and just movement itself. I’m finding my happy place!... #parkour #movewithpurpose #happyplace #hardcoreparkour #mondays #acrosportssf #doublekong See more

#Repost I LOVE this swap- I made some deliciously rustic mushroom bacon and bison burgers this week...save the fat from the bison and add the smoky bacon?! Yes please! Diet Doc Lifestyle Day 4... This month is all about having choice. You can vary you protein source to manage your protein and fat ratios to hit your fat and protein numbers. The variety will also keep you from getting sick out eating the same thing! @achiechi87 @dietdocsf @jensdestiny @erinmurrell777 @cookinincamo #meat #macros #beef #bison #choice #protein #dietdoc #dietdoclifestyle See more

Definitely got some work to do, but so fun practicing looking like an #athlete! Parkour is said to be about always moving forward and overcoming obstacles you didn’t think you could... Something tells me this is perfectly perfect for me right now #parkour #movewithpurpose #functionalfitness #fun #hardcoreparkour #butnotthathardcore

#Repost @achiechi87 with @get_repost Life is about choices!! At Diet Doc Lifestyle we choose to empower you to make choices that serve your goals and your lifestyle. I love burgers! I don’t love eating more carbs than than I need to meet my macros. Try a lettuce wrap substitute instead of a bun to enjoy your favorite burger without the excess carbs. #dietdocsf #choice #power #burgers #macros #lowcarb @dietdocsf @achiechi87 @jensdestiny @erinmurrell777 @cookinincamo

Hip mobility, balance and core strength... we functional training! (Can’t you tell by @caliscrub_was_here and @doubleocherry ‘s faces?!) If you want to know what functional application this has... ask Michael!! #functionaltraining #puttingthefuninfunctional #fitness #sffitfam #buddytraining #millibrucefitness

*trigger warning * If you don’t like cilantro/coriander, look away now... I had a haaaankering for thai food over the weekend. But Thai food doesn’t really line up with my macros and my body goals (to be a ninja obviously...) I knew there had to be a workaround. What can I substitute to reduce the fat content, but still maintain that delicious peanutty taste?? ... And then it hit me like a sack of...peanuts! (I know some of you know the answer!) Lo, I give you Low Fat Satay Chicken! I promise you it tastes like the real thing... maybe even better!! If you don’t believe me, you’ll have to invite me to dinner Coriander optional! Cals: 260 Carbs: 33g Protein: 24g Fat: 5.5g #macros #dietdocsf #dietdoclifestyle #milibrucefitness #nutrition #eatingforgoals #babmbproject See more

You guyssss. SCIENCE. But forreal- have you ever experienced this? I am the queen of it, but my version usually contains an eloquent F-word... SO science says it’s gonna happen- how do we combat it? Be perfectly perfect of the time? Say no to those donuts when they show up in your office?? Science says that ain’t gonna happen either! Are we just doomed to continue eating higher and higher calorie meals? Of course not! (But you knew I had an answer already, didn’t you )... Two ways of attacking it: 1 plan and prep your day so you have filling, nutritious and healthily delicious meals at the ready. You’ll be more likely to fill up on the good stuff and not make those spur of the moment choices when you’re dangerously hungry! (Yes I’m talking to you Hangry Hippo) 2 Flip your mindset!! The damage doesn’t come from the first what-the-hell, it comes from the cumulative, or compound effect of all those extra calories. And that decision to keep saying what the hell comes from feeling negative, bad, or that you broke your diet in the first place. Instead, try this: that donut, cookie, glass of wine... whatever your weakness is... think of it as part of your diet. A diet after all is simply what you put into your body. If you eliminate the what the hell in the first place, it’s easier to stay off that slippery slope! .. That being said, having be part of your ‘diet’ (if your goal is fat loss) it means you have to account for it in other parts of your day: donut? Gotta have a low fat meal later; cookie or wine? Drop the carbs on your next meal. *bonus points for combining the two tips and planning FOR your treats and accounting for it in prior meals!* So fear not, your waistline won’t suffer from one delicious snack- just be smart, hack your brain and your body will thank you for it See more

Too much fun!!! Parkour class at Acro Sports today. I got sweaty, I ran, climbed, jumped, vaulted, rolled and most of all couldn’t stop grinning from ear to ear! I have a feeling there will be a lot more of these classes in my future #parkour #learningsomethingnew #hardcoreparkour #movewithpurpose #moveforfun #happyplace #babmbproject

Today’s Choose this instead comes from our humble hardboiled egg. While a single egg is low in calories, the protein to carbohydrate ratio is almost 1:1! By simply removing the yolks, you have a high protein, virtually fat free snack. I’ll eat 3-4 egg whites in one go :) Plus if you hard boil a bunch of them at the start of the week, you have the quickest and easiest truly grab and go food! Preparation is the winner here!... @dietdocsf @erinmurrell777 @jensdestiny @cookinincamo @achiechi87 #nutrition #thedietdoc #thedietdoclifestyle #healthyfood #eatwell #foodasmedicine #macros #thedietdoclifestyle #thedietdoc #thedietdocnashville #flexibledieting #bodybuilding #iifym #macros #healthyeating #weightloss #fitness #ieatcarbs #physiqueathlete #mindset #motivation #gym #goals #gymlife #fitspo #cleaneating #protein #fitfam #nutrition #absaremadeinthekitchen #eatforabs #entrepreneur #girlboss #babmbproject See more

Here is an easy swap for you! When focusing on balancing macro nutrients, you can find easy swaps in food items to help reach your daily goals. I love a good sandwich, but I don’t want to spend all of my carbs on the bread! Switching two slices of bread for 1 sandwich thin roll will save you almost half the calories, -14g of carbs, and 1g of fat. My favorite fillings (besides vegemite of course!) is sliced turkey, mustard, spinach and a slice of apple! #thedietdoclifestyle ...#thedietdoc #thedietdocnashville #flexibledieting #bodybuilding #iifym #macros #healthyeating #weightloss #fitness #ieatcarbs #physiqueathlete #mindset #motivation #gym #goals #gymlife #fitspo #cleaneating #protein #fitfam #nutrition #absaremadeinthekitchen #eatforabs #entrepreneur #musiccityfit #cityfit @dietdocsf @achiechi87 @cookinincamo @jensdestiny @erinmurrell777 See more

It’s day three our choose this instead month at the Diet Doc lifestyle. I love chai lattes with all my heart and tastebuds! The spiciness, the sweetness and the creaminess are just heaven to me! But I needed an alternative to good old Starbucks, as it costs you a lot in cals and macros for just a drink! Try this homemade version instead: Steep a chai tea bag for 3 minutes and stir in 3 tablespoons of Califa Farms Almond Milk Creamer (pecan caramel is my fave) to save you a w...hopping -195 calories, -3.5g fat, -5g of protein and -39g of carbs!!! Save your carbs for your pre workout donut ;) #dietdoclifestyle #iifymg #nutrition #eatingforgoals #bodybuilding #dietdocsf #millibrucefitness @dietdocsf @erinmurrell777 @jensdestiny @cookinincamo @achiechi87 See more

Very few words make a trainer happier... #pandaisms #endurancetraining #legday

repost-second-chances

Day 6 of our February Movement Month here at The Diet Doc Lifestyle. We are going to be sharing workouts for home, gym, outdoors and travel to give you ideas to support your health and wellness goals. - Today we have a compound home workout which is all bodyweight! No equipment, no excuses! Try 10-15 reps of each, or for a higher intensity workout, do 45 seconds of each exercise, with 15 seconds rest! @dietdocsf @jensdestiny @cookinincamo @achiechi87 @erinmurrell777

Day 3 of February Movement Month here at The Diet Doc Lifestyle! - Health is more than your cleanest meal or your last rep, it is in every day and in every moment. Here are some plyometric exercises that can be done at home to get your heart rate going! #plyometrics #homeexercises #exerciseideas #fitnessmotivation #jumpjump #movement #fitfam #fitnessanywhere #fitnesseverywhere #healthylifestyle #sffitness #musiccityfit @erinmurrell777 @achiechi87 @millibrucefitness @jensdestiny @cookinincamo @dietdocsf

Day 2 of our February Movement Month here at The Diet Doc Lifestyle. We are going to be sharing workouts for home, gym, outdoors and travel to give you ideas to support your health and wellness goals. - Today we have a plank inspired core workout which you can do with plastic sliders on carpet or with a couple of folded face towels on hardwood floors. Try 5-10 reps of each. These workouts not only train your core, but they are also great for shoulder strength and mobility! #musiccityfit #sanfranciscofitness #sanfranciscogyms #sfgym #workoutideas #workoutvideos #coreworkouts #plank #shoulderstrength #girlswholift #fitfam #fitsporation #exerciseideas #exercisevideo #exercisevideos @erinmurrell777 @achiechi87 @jensdestiny @dietdocsf @cookinincamo

Better late than never! February is movement month! #Repost @dietdocsf February Movement Month starts tomorrow! We are all about a healthy lifestyle at The Diet Doc. It doesn’t stop with nutrition, it includes movement and mindset so we are going to bring you tips from all the bases. Stay tuned for what’s coming! #fitfam #exercisevideo #nutritioncoaching #mindset #healthylifestyle #healthyfood #dietdoclifestyle #movement #musiccityfit #fitsf #sffitness #nashvillefitness #nashvillefit

#catchingup so you don’t miss a day! It’s the season- the flu season that is! Do a little self care with this tonic Repost @dietdocsf Day 29 of the Diet Doc Lifestyle Recipe and Food Highlight Month... Is everyone getting hit hard by the bugs and viruses going around? Well, here is our gift to your immune system for this cold and flu season Here is our blend of the power players to heal you right up. Make a triple batch to sip throughout the day! 1. 1. Grate 2-3 inches of raw ginger root into a medium large pot of water. 2. Grate 1-2 garlic cloves into the same pot 3. Add 1/2 tsp of cayenne or to desired taste 4. Simmer on low for 25-30 minutes. 5. Squeeze half a lemon into a mug. Add more if you are a lemon lover. 6. Add 1 tsp of local honey into your mug. It’s very important that it is local as this will give your body the natural local sources to combat your infections. The below are some benefits to these powerhouse ingredients. You would get bored if I listed all of their magic. So here are the main ones that apply for your cold and or flu Cayenne- Stimulates the circulatory system Lemon- Regulates PH levels, aids in digestion Ginger- Strengthens immune system, fights infections Garlic- Triple threat / anti-viral, anti-bacterial and anti-fungal Locally Sourced Honey- Helps to dissolve mucus, anti-fungal and anti-bacterial. @erinmurrell777 @millibrucefitness @achiechi87 @jensdestiny @cookinincamo #lemonhoneygingertea #lemon #ginger #honey #garlicbenefits #gingertea #cayenne #cayenneturbo #cayennepepper #immunesystem #circulation #antifungal #antibacterial #holistichealth #holisticnutrition #holistichealing

#catchingup so you don’t miss a day! Repost @jensdestiny Last day for the Diet Doc Lifestyle Recipe and Food Highlight Month Add creativity to the food you roll with! Here is a Fun option to bring to an upcoming super bowl party's or gathering. This new flavor on a 'sushi roll' is a healthy finger food everyone can enjoy! There are so many creative possibilities....... Zucchini 'sushi' roll. step 1: choose your wrap ex: zucchini raw or grilled, tortilla, collars greens, seaweed, rice paper, etc. then cut into long strips or big square. Step 2: choose spread ex: hummus, any cheese, pesto, almond or cashew cheese, sriracha sauce or salsa. Step 3:choose & thinly slice veggies place on top of wrap, ex: carrots, mushrooms, sprouts, bell pepper, spinach, avocado. Mix and match Step 4: protein thin slice turkey, chicken, smoked salmon, shrimp, tofu. Step 5: optional add quinoa, rice, riced cauliflower. Step 6: roll it up, have fun with colors, textures and taste combos! @dietdocsf @erinmurrell777 @millibrucefitness @cookinincamo @achiechi87 #macros #nutrition #healthyeating #healthylifestyle #creativefood #colorfulfood #delicious #thedietdoc #thedietdoclifestyle See more

#catchingup so you don’t miss a day! My favorite way to use jicama is to grate it and use it as a substitute for hashbrowns! Repost @erinmurrell777 January is about resolutions, getting healthy, and making 2018 your best year yet!... To help you on your way, we at The Diet Doc Lifestyle are delivering a new recipe or food idea for you each day. On day 28 we bring you Jicama! Jicama is a root vegetable commonly grown in Central America and Mexico. It can be described as a cross between an apple and a potato, in both flavor and texture. Some groceries sell it pre-peeled and sliced, or you can easily remove the peel with a chef’s knife. Slice it thinly and use it as a crunchy topping for tacos or salads, dice it and add to mixed fruit, slice it into rounds for dipping in vegetable dip or chop into sticks and sprinkle with cinnamon for a crunchy snack all by itself. Jicama offers a hydrating, low calorie snack packed with fiber, vitamin C, iron, and magnesium. @dietdocsf @cookinincamo @jensdestiny @achiechi87 @millibrucefitness

#catchingup so you don’t miss a day! Who doesn’t love a little kimchi?! Repost @achiechi87 Day 27! ... Only a few days left!! Today’s feature is Kimchee. Fermented foods like cabbage are an awesome addition to a balanced diet. Kimchee is high in vitamins A,B and C. The fermentation increases beneficial bacteria and enzymes too! Use it to add color flavor and nutritional value to almost any dish :) Volcano is one of my favorite brands found in SF at the ferry building farmers market. Check then I’m out! https://www.volcanokimchi.com/ #volcanokimchee @jensdestiny @millibrucefitness @erinmurrell777 @dietdocsf @cookinincamo #dietdoclifestyle #foodforyourgut

#catchingup so you don’t miss a day! Mmmm chocolate milk! Repost @cookinincamo Day 24: Another lovely alternative from The Diet Doc Lifestyle team. Growing up, I drank #chocolatemilk by the gallon. Today, with it being loaded with carbohydrates in a, tiny, one cup serving, it’s usually not worth fitting into my macro budget. However, yet again, there is a solution! @krogerco #carbmaster chocolate milk is loaded with protein (11g/cup) with minimal carbohydrates (7g/cup)... and zero fat. Because I train in the mornings and prefer a lighter meal prior, 12oz of this #chocolatygoodness makes up my #breakfast most days. It’s delightfully perfect. Did I mention it’s also #lactosefree ? #flexibledieting #cookinincamo #damndelicious #macromonster #macromeals #chocoholic #milkmustache #jackedandtan #iifym @dietdocsf @erinmurrell777 @jensdestiny @achiechi87 See more

#Repost @dietdocsf with @get_repost Who loves Chinese food but knows it can be a big pain in the the high fat/carb category?! Well, for Day 23 of The Diet Doc Lifestyle January food and recipe highlights, we are giving you a guilt free, low carb and low fat recipe. Cauliflower Chicken Fried Rice Spray oil onto non-stick skillet or wok over medium-high heat. ... Add in canned or diced chicken and cook, tossing occasionally, until cooked through, about 6 minutes. Transfer to a plate. Re-spray pan to now empty skillet, set over medium-high heat. Add in green onions, ginger and garlic and saute 20 seconds. Add in cauliflower "rice" and saute 3 minutes. Add in peas and carrots and saute until heated through, about 3 minutes. Push mixture to the edges of the pan. Add last 1/2 Tsp of sesame oil to center then add 1 whole egg and 3 egg whites and scramble and cook just until set. Return chicken to pan. Pour soy sauce over everything then toss and cook 1 minute longer Serve and Enjoy! 1.5 Cans chicken breast 1 Bag Riced Cauliflower Cooking oil spray olive or coconut 1 tsp sesame oil 1/2 cup chopped green onions, only white and light green portions 1 Tbsp peeled and minced fresh ginger 1 Tbsp minced garlic (3 cloves) 2 cups frozen peas and carrots blend 1 large egg 3 egg whites 3 1/2 Tbsp low sodium soy sauce, more or less to taste Makes 3 servings Per serving Calories 278 Protein: 36g Carbs: 22g Fat: 6g @jensdestiny @erinmurrell777 @tyler.sermon @achiechi87 @millibrucefitness #dietdoclifestyle #dinnerideas #macromadness #macroawareness #macronutrients #fitsf #preppedmeals #meaprep #cauliflowerrice #lowfatrecipes #lowcarbrecipes #highprotein #iifym #macrocooking

#catchingup so you don’t miss a day! I wish I could say I liked sardines! But their benefits are undeniable! Repost @achiechi87 Day 21! Sardines ... Sardines are an awesome source of Protein, Omega 3, vitamin B12, Selenium and more! You can buy these fresh or canned. I like them canned in olive oil for an inexpensive, easy and tasty high protein, anti-inflammatory meal. #dietdoclifestyle #sardines #superfood @jensdestiny @millibrucefitness @cookinincamo @dietdocsf @erinmurrell777 Recipe and Photo Credit: https://www.epicurious.com/

#catchingup so you don’t miss a day!! Repost from @jensdestiny The Diet Doc Lifestyle Team is giving you some helpful ideas to add variety to your nutrition and recipe game. Here is today’s fun tip! ... Cooking in Parchment paper: En papillote may sound like a difficult French cooking method you'd never use at home, but don't be fooled by its fancy nameit's actually a really easy way to cook food that is moist and flavorful, and all you need is some parchment paper and your oven. Cooking en papillote is simple: just fold the parchment paper into a pouch that can be closed with your food inside. This pouch traps steam that is created when it's placed in the oven, and this steam cooks the food while keeping it from drying out.The best part is the easy clean-up toss out the parchment paper and your done. For amazing healthy recipe ideas Courtesy of RealHealthyRecipes: https://realhealthyrecipes.com//dijon_chicken_with_sweet_p @erinmurrell777 @dietdocsf @millibrucefitness @achiechi87 @cookinincamo #nutritionnavigation #holidaytips #iifym #fitfam #fitspo #snackingideas #healthymeals #healthyliving #preparationiskey #macromasters #nutritionnavigators #fitlifestyles #balancedlife #sffitness