The Health Advocate

~Thoughts on Health, Wellness, & Life from a Health Advocate, Motivator, Integrative Doctor (to be), Blogger, Tweeter, Independent Thinker & Lover of Life! I LOVE TO LAUGH!~

DISCLAIMER: The information provided on this blog is for educational, informational & entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. ALWAYS consult with your physician or health care provider for your specific health care needs. Thank you & God bless!
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Hey #fitfam! If you’re in or near the #Hanover #Maryland area, there’s a new #gym in town! #PowerHouse fitness facility is near #ArundelMills & you can contact @getsuperstarfit for more details!

#HealthAdvo #PSA #newgym #getfit #fitness #exercise #workout #weights #cardio #resistancetrain #golift #gogetyousome #upliftoneanother #fitspo #fitfam #fitchick #trainhard #teamnoexcuses #instagram #IG #igfam

Clocked in this morning with my #trainer @getlikekeith. #HIIT this morning with 30-60 sec. rest intervals in between. ALL ABS today! I realized today through doing #planks that all muscle groups will deploy, the longer you hold the plank……FIYAH!!! LOL! I was also inspired by @getlikekeith to fully realize that my ONLY competition is ME! It’s just ME vs. ME! The only person that I have to ‘one up’, is who I was yesterday. Dig deeper! That is all…….

#HealthAdvo #fitness #fitspo #fitchick #fitfam #GetLikeKeith #DefinedFitness #BuildingBeautifulBodies #workout #exercise #getfit #gettinggains #gettingresults #feelingfabulous #selfie #mevsme #noothercompetition #goodadvice #goodstuff #gogetyousome #abs #GLK

My afternoon snack! #Organic #strawberries, #banana slices, #cocoa covered #almonds…..YUMMY! Hmmm, should’ve sprinkled some #chiaseeds on it. This will probably be the only #carbs that I have today. :-)

#HealthAdvo #nutrition #prevention #nutritioniskey #igfam #instagram #IG #eatclean #cleaneating #fruit #healthysnack #lowcarbs #eattolive #fitfam

#HumpDay #workout! I clocked in with @getlikekeith tonight. First time doing #HIIT……loved it!!! Incline #pullups, #dips, incline #pushups, 2 minute plank set (30 sec. hold center, right, left), obliques, posterior delts, pecs…..I am officially worked out & feeling PRETTY GOOD! :-)

#HealthAdvo #fitspo #fitfam #fitchick #wellness #weights #trainhard #resistancetrain #GLK #GetLikeKeith #DefinedFitness #BuildingBeautifulBodies #instafam #IG #igfam #gettinggains #gettingresults #gogetyousome

Thanks for the #IG #love @afromadeceo! Have a fantastic day! :-)

#HealthAdvo #fitfam #igfam #instagram #begreattoday #upliftoneanother #HappyTuesday #goodvibeshere #positivity #goodstuff

Tasty little afternoon snack! #Organic #blueberries, #strawberries , #granola with small pieces or #darkchocolate tossed in. YUMMY! Boy, have I made progress….my former idea of little afternoon snack used to be #oreo #cookies! LOL!

#healthadvo #eatclean #healthysnack #goodcarbs #fruit #nutrition #wellness #prevention #

Be productive! MAKE PROGRESS!! Happy Monday #igfam! :-)


#healthadvo #MotivationMonday #MondayMotivation #inspiration #instagram #IG #upliftoneanother #begreattoday #beinspired #beencouraged #wellness #positivity #textgram #fitfam #itsMonday #gogetit

Saturday workout at #LynneBrick gym. Didn’t make it to my 7am training session yesterday morning with @getlikekeith; had a little case of #insomnia the night before & I KNEW that I would’t be able to hang with him after a restless night. Forced myself to go to the gym late morning instead & damn near exhausted myself.

-Cardio: 20 min. treadmill powerwalk/1.23 miles/0 incline/120 calories burned
-Jump rope: 8 sets/50 jump count
-30 Day Squat Challenge: 5 sets/10 reps/7.5 lb weights
-Bicep curls: 5 sets/15 reps/10 lb weights
-Hammer curls: 4 sets/10 reps/10 lb weights
-Triceps/dips: 4 sets/8 reps
-Triceps (rope pull down): 4 sets/10 reps/30 lb weight
-cool down/stretch

I think I’ve got a winner here with this raw #vegan #protein powder by Sun Warrior!!! It’s non-GMO, organic, gluten free, soy free, dairy free, free of artificial flavors & preservatives, & it’s hypoallergenic. It contains ALL of the essential amino acids (see the amino acid profile bottom left of this pic) which makes it a complete protein. It is sweetened with my all time favorite natural sweetener Stevia & the chocolate flavor is pretty good! I mixed a packet in my shaker cup with about 16 ounces of unsweetened vanilla flavored almond milk & it mixed up quite well, very smooth. Other raw vegan protein powders that I’ve tried required blending for smoothness. Again, this is a definite winner & I’ll probably use it as a post-workout shake & in my #Sunday breakfast waffle batter mixture! :-)

Thank you @lilressler for giving me this today to try out! :-)


#HealthAdvo #nutrition #wellness #proteinshake #proteinpowder #chocolate #fitspo #fitchick #fitfam #instagram #igfam #IG #instafam #photogrid #SunWarrior #aminoacids #buildmuscles #gogetyousome #behealthy

Happy First Day of #Spring! Time for some outdoor exercise!!

#HealthAdvo #wellness #warmerdays #sunshine #happy #birdschirping #breezey #fitfam #igfam #instagram #instafam #IG #boostyourimmunesystem #pollenseasonisuponus #vitaminC

My #HumpDay workout:
-Treadmill: 30 min., 4.0 max speed, 5.0 max incline, 1.96 miles power walked, 205 calories burned
-March 30 Day Squat Challenge: 4 sets, 15 reps, 5lbs (total 60 squats)
-Jump Rope: 10 sets, 40 count (1 jump rope set done between each squat set)
-Incline Pull-Ups: 4 sets, 5 reps (THIS IS WHERE I POOPED OUT FOR THE EVENING!!! LOL!)
-Cool down/stretch

#HealthAdvo #fitness #wellness #weights #fitspo #fitchick #fitfam #igfam #IG #instagram #instafam #gettingresults #gettinggains #golift #getdatbootyright #30daysquatchallenge #cardio #jumprope #determined #training #resistancetrain #imout

I had to take a moment & share this #almondbutter with you guys! This is HANDS DOWN, the BEST almond butter that I have ever tasted. The brand is called Woodstock, it’s truly all-natural, non-GMO, rich, creamy, and if you look at the ingredient list, ONE INGREDIENT: ALMONDS!
The quality can not be compared to other brands that I’ve tried. I found it at a local Giant Food supermarket & it’s got a nice price tag ($9.99 a jar) but it’s so good!!!! Enjoying some right now, straight off of the spoon! LOL! Have a GREAT afternoon #igfam!

#HealthAdvo #wellness #nutrition #lunchtime #Woodstock #workingitoutinthekitchen #nutrition #instagram #photogrid #fitspo #fitfam #fitchick #gogetyousome #eatclean #healthysnack

Wow, so honored & privileged to have this #beast of a woman liking anything on my page AND following me! If you are not already following this phenomenal woman @kimmypie, go do so immediately! She will inspire you! Oh and BTW, she’s @brittnebabe ‘s mom! Another phenom that I love following!

#HealthAdvo #fitspo #fitness #fitfam #fitchicks #igfam #instafam #IG #goodstuff #instagram #gofollow #beinspired #upliftoneanother #getfit

I am evolving…..I love who I am becoming both on the inside & the outside…..I am evolving into something great…..I am greater today than I was yesterday!
Happy Monday!!!

#HealthAdvo #MotivationMonday #MondayMotivation #inspiration #begreattoday #beinspired #beencouraged #upliftoneanother #igfam #tumblrfam #iamevolving #fitspo #fitfam #instagram #IG #instafam #hopeyouevolvetoo #textgram #fitchick

This is soooo how I’m feeling today…..gotta love #legday right??? SMH……

#HealthAdvo #fitness #fitspo #fitchick #fitfam #wellness #mylegsarecryingformercy #sorenessbegone #squats #quads #hamstrings #calves #bootywork #getfit #getdatbootyright #gettingresults #gettinggains #30daysquatchallenge #hanginginthere #restday #sohappy