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    • lindsay@filicefit.com
    Instagram

    lindsayfilicefit
    If you hired a personal trainer, what would you wa If you hired a personal trainer, what would you want to work on? #training #strength #strengthtraining #boymom
    Feel like I constantly have to change up what I’ Feel like I constantly have to change up what I’m buying. One week Mason loves blueberries and the next he’s feeding them to the dog. 🤷🏻‍♀️ Anyone else? #toddlerlife #momlife #boymom
    Happy Summer Solstice! Being disciplined with fi Happy Summer Solstice! Being disciplined with fitness doesn’t mean you have to push yourself hard in your workouts every single day. Rather it means moving your body in some way, even on the days when you’re tired and unmotivated. Be consistent. How are you enjoying the sunshine on the longest day of the year? #trainertips #tiptuesday #motivation www.FiliceFit.com
    While Mason was napping yesterday and Frank was ge While Mason was napping yesterday and Frank was getting his workout in, I used the time to do some meal prep for the week. Modified superhero muffins, roasted yams, jicama, lemon cucumbers, and peaches are ready for lunches and snacks! Spending a little time prepping food on Sunday makes a huge difference during the week! www.FiliceFit.com #nutritioncoach #mealprep #healthysnacks
    Happy Father’s Day @frank_photo ! You are an ama Happy Father’s Day @frank_photo ! You are an amazing dad and husband. The kids and I are so lucky to have you. We love you so much! ❤️
    Roasted carrots and summer squash! So delicious an Roasted carrots and summer squash! So delicious and easy! Especially if you grow your own this summer! Line three sheet pans with parchment paper. Set the oven to 420 degrees Fahrenheit. Slice up two bunches of carrots and fresh summer squash (I used two medium) into sticks. Throw on pan and toss with avocado oil spray, 3/4 tsp salt, 1/2 tsp pepper, 1/2-1 tsp cumin, 1/4 tsp paprika, or use your favorite seasoning. Spread out on pan. Roast for 25-30 minutes. I serve them with roasted shrimp and mixed greens. Yum! Pro tip: use carrots with the greens still attached, they are generally sweeter! www.FiliceFit.com #nutritioncoach #summerrecipes #nutrition #healthyrecipes
    Our time in Maui was amazing. Feel so fortunate to Our time in Maui was amazing. Feel so fortunate to be able to share such a special place with Mason. However, traveling with a toddler is no joke! Definitely recommend bringing lots of snacks, making nap time a priority, and accepting that things are probably not going to always go as planned. Toddlers have a mind of their own! #toddlerlife #toddlertravel #toddlermom
    We had such an amazing time in Maui! Just what we We had such an amazing time in Maui! Just what we all needed!
    3 years later and it’s just as beautiful! So s 3 years later and it’s just as beautiful! So special to come back to the same spot that we got married!
    Fun morning at Baby Beach! Fun morning at Baby Beach!
    First day in Maui. So special to get engaged and First day in Maui. So special to get engaged and married here and now come back with Mason. #therisetheshine
    After participating in a four week gut health prog After participating in a four week gut health program, I learned that I have a mild sensitivity to almonds. I created a new modified Super Hero mini muffin recipe that uses oat flour instead of almond flour. These are perfect for a quick, healthy snack, or pre-workout fuel. Mason loves them too! Here’s the recipe: Modified Oat Flour Super Hero Muffins 24 minimuffins Macros per minimuffin: Protein - 1.7g; Fat - 0.5g; Carbs - 6.2g Ingredients: 1 medium zucchini shredded ¼ cup organic maple syrup ½ cup egg whites ½ cup pumpkin puree (make sure it is just pumpkin, not pumpkin pie filling) 1 tsp vanilla 1-2 tsp cinnamon 1 tsp salt ½ tsp baking powder 1 tsp baking soda ¾ cup rolled oats 1 cup oat flour Set the oven to 350 degrees Fahrenheit. Spray a minimuffin pan with cooking spray (I use avocado spray). Make sure to use a nonstick pan. I use a silicone muffin pan, which works well. You can also use paper muffin liners if you are worried about the muffins sticking to your pan. Mix all ingredients together - First mix the wet ingredients and then add the dry. Spoon the batter into the pan. Fill each muffin to the brim. Bake the muffins for 18-20 minutes. Keep the muffins in the refrigerator. They stay good for up to 5 days. You can also freeze some and pop them in the microwave. Enjoy!
    All. The. Time. Not sure why it’s so hard. 🤷 All. The. Time. Not sure why it’s so hard. 🤷🏻‍♀️
    Be your own competition. Instead of comparing yo Be your own competition. Instead of comparing yourself to others, compare yourself to who you were yesterday. Set goals that excite you and focus on becoming the best version of yourself. #mondaymotivation #therisetheshine
    Happy 5th birthday, Riley! We love you, crazy girl Happy 5th birthday, Riley! We love you, crazy girl!
    Women and Strength Training Myth: “I don’t wan Women and Strength Training Myth: “I don’t want to lift weights because I don’t want to bulk up.” False! First off, it would take A LOT of strength training at a very high intensity to bulk up. We just don’t have the amount of testosterone needed in order to really bulk up. Strength training has so many benefits that will lead to being healthier, stronger, and leaner. Here are four benefits of strength training. 1. Improved Fat Loss - Strength training builds lean muscle. The more muscle you have, the quicker your metabolism will work. 2. Enhance your mood and reduce stress - Strength training releases endorphins which can improve your mood, prevent pain, and fight depression. Many women who strength train feel more confident and capable due to their training. 3. Reduce your risk of injury - Strength training increases bone density, which reduces the risk of fractures and broken bones. It also builds stronger connective tissues and increases joint stability, which also helps to prevent injury. 4. Improve your athletic performance - Having a stronger body improves power, speed, agility, and endurance. #strengthtraining #womenstrength #therisetheshine
    It’s easy to let snacking get out of control whe It’s easy to let snacking get out of control when you find yourself at home all day. Whether you’re working from home or on summer break, unhealthy snacking can definitely deter you from meeting your goals. One tip is to cut up veggies and fruit and put them in containers. Devote some time on Sunday to cutting up your veggies. You’re more likely to eat them if they are already prepared. I always have jicama and cucumbers on hand because they are super hydrating, which is an added summer perk! #summernutrition #nutritioncoach #nutrition #healthysnacks
    Yep! Who else takes a week to pack? I’m already Yep! Who else takes a week to pack? I’m already starting to pack for Maui. Hope I can fit everything! Plus they have a Peloton, so there’s another pair of shoes I have to pack. Traveling with a toddler is no joke! #toddlermom #boymom #pelotonmoms
    Building a lasting habit starts with small changes Building a lasting habit starts with small changes. Start small and continue to build on top of those small changes and suddenly you’ve built a habit. Consistency is key. Just keep going! #tiptuesday #therisetheshine
    It’s easy to get off track over a holiday weeken It’s easy to get off track over a holiday weekend. Here are a few tips to stay on top of your nutrition and fitness: 🇺🇸Get a workout in first thing in the morning. Starting your day with a good sweat session makes you more likely to make good choices throughout the day. 🇺🇸Eat a big healthy breakfast, that includes protein. Having a good size breakfast will keep you full and you’ll be less likely to make unhealthy choices. 🇺🇸Hydrate, hydrate, hydrate! If you plan on having a few adult beverages, make sure to drink at least 16 oz of water in between each drink. 🇺🇸Cut up veggies and fruits to snack on throughout the day. This will help keep you from grabbing handfuls of chips and dip. 🇺🇸Choose between having dessert or having alcohol. Which do you want more? Make a choice. #nutritiontips #nutritioncoach #memorialday
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