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Happy Friday Eve Suga Fam! Make it a Staycay and Enjoy the Long Weekend!

by with No Comment Brand JamaicaCulinary ExperiencesFit Happens with GabbyHealth & FitnessWhat's Hot
Jakes at Treasure Beach, St. Elizabeth, Jamaica
Missed me on Mello?

Want to Enjoy Easter, but stay on your Fitness Mission?

Easter Brunch or Dinner can feel just as special at home as they would at a restaurant with a little planning and prep.

Try these Dishes in the Kitchen:

1. DEVILED EGGS
An Easter classic. Great brunch side or appetizer.

Use hot or mild pepper sauce, try dill or a sweet pickle relish, use fat-dree mayo and add a sprinkle of fresh Chives for more flavor.

2. Not a Deviled eggs fan? Try SPINACH AND MUSHROOM QUICHE or one of my faves, a CALLALOO FRITTATA.

Ensure you use unsweetened Almond milk and a low fat cheese such as a part skim mozzarella.

Photo: The Kichn

3. VEGGIE SIDES

Take advantage of seasonal flavors and root vegetables to add colour nutritional value to your Easter table. Root vegetables include carrots, parsnips, beets, red onion and sweet potato.

4. CORIANDER AND LEMON CRUSTED SALMON with Asparagus Salad and Poached Egg

5. CARROT CAKE OR YOUR OWN VEGETARIAN EASTER BUN!

Use whole-wheat or spelt  flour (hulled, purer wheat), Unsweetened Almond milk, Cinnamon and Agave to sweeten instead of sugar.

If you aren’t Vegetarian, please also cook or bake with Olive oil or Vegetable oil, not Coconut oil. We will leave that debate for after Easter. 🙂

Have a Happy, Holy and Restful Easter.
Remember Balance is key.

Check out Things to Do In Kingston this Weekend here:


XoXo,
Suga

By: Gabrielle Burgess (CEO, Suga Lifestyle)

If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle), Twitter & TikTok (@sugalifestyleja) or like the Suga Lifestyle Facebook page.

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Missed The Benefits of Water Aerobics with Me on MelloFM88?!

by Fit Happens with GabbyWhat's Hot

Summer is over, but news is it’s not getting any cooler. If the gym and sweating doesn’t agree with you, try Water Aerobics and check out #SugaEndorsed @poolaerobics on Instagram !

1. IT IS LOW IMPACT
Beneficial for older adults/persons who do not want to put a lot of stress on the joints.
Excellent for rehabilitation
Buoyancy of water supports your weight, giving its own resistance, reducing impact on joints and the intensity of pain.

2. GREAT FOR CARDIOVASCULAR FITNESS
It still gets your heart pumping and has you breathing hard as you work out.
You still need to hydrate.

3. BUILDS CORE STRENGTH
With proper execution of Water Aerobics movement, you are forced to activate your core to keep balanced and stable above water.

4. IT IMPROVES MOBILITY & FLEXIBILITY
Some movements involve bending towards the toes, reaching upwards, stretching the back, arms etc.
If you stumble or lose your balance, the water makes for a soft landing.

5. IT CAN BR A RECOVERY WORKOUT
Helps you wind down from other workouts

***BONUS***
Di Wata Feel Nice!
Water is therapeutic and cold water can have an anti-inflammatory effect on persons with arthritis, knee issues and achey joints.

Check out @poolaerobics (Instagram) right here in Jamaica!



GET BACK ON TRACK THROUGH 2023 WITH ME!

Sign up for a Nutrition Consultation with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:

https://sugalifestyle.com/personal-training/0

By: Gabrielle Burgess (CEO, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)

If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.

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Did You Miss Exercises that can naturally Increase your Testosterone with Gabby on MelloFM88?!

by Fit Happens with GabbyHealth & FitnessWhat's Hot

For Men and Women! Especially after Menopause.

Testosterone is needed in order to boost energy, build muscle, improve sex drive or just feel better.

The following Exercises are Recommended:

1. HEAVY SQUATS
Build Lower Muscle Mass while stimulating Testosterone
Remember, Knees behind Toes!

2. DEADLIFTS
Works Core, Lower Back muscles, Glutes and Hamstrings. Increases releases of Testosterone and Growth Hormone for Muscle Growth & Strength.

3. STANDING MILITARY PRESS
Increases natural Testosterone levels, focusing on Shoulder muscles.
Ensure arms fully extended with barbell over head.

4. BENCH PRESS
Works Chest and Shoulders, 2 muscle groups heavily involved in increasing Testosterone.

5. BARBELL CURLS
Biceps! Builds Arm Muscles and of course stimulates Testosterone production. Core muscles are engaged too.

***BONUS***
If an exercise feels too easy, try adding weights.

GET BACK ON TRACK THROUGH 2023 WITH ME!

Sign up for a Nutrition Consultation with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:

https://sugalifestyle.com/personal-training/0

By: Gabrielle Burgess (CEO, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)

If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.

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How to Survive and Stay Healthy During Carnival Weekend!

by Health & FitnessWhat's Hot
Instagram pic: @carnivalinjamaica

1. HYDRATE
Long hours in the sun + drinking alcohol will dehydrate you. Skip the sugary, sports drinks and drink a lot of water/try chasing or alternating alcoholic beverages with coconut water. You can add pedialite to your water too!

2. USE SUNSCREEN, WEAR SUNGLASSES &/ VISORS/HATS
Protect your skin with SPF 30 (light skinned), 50 or higher (melanin poppin’).
Don’t forget to reapply regularly.
The sun can damage your eyes too, so protect them

3. DON’T FORGET HAND SANITIZERS/WIPES
Even before Covid…Port-a-potties are gross, buying from vendors who may not sanitize is gross… Please still have your sanitizers handy to keep your hands as clean & as germ-free as possible.

4. EAT HEALTHY WHEN YOU CAN
Late nights and long days make it easy to resort to fast food/junk food
Stock up on protein-filled snacks like low-fat & low-sugar protein bars and nuts.
Make your Turkey/Tuna sandwiches, pre-cook/slow cook dinner, so it’s ready when you get home.

5. SLEEP
Prevent a breakdown on your immune system to avoid getting run down and sick

***BONUS TIP***
STRETCH !
Stretch and hydrate before the road march to avoid cramping and dead legs. You did not prep for this day to ride out Carnival in an ambulance or on the truck.
See You on the Road!
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GET BACK ON TRACK THROUGH 2023 WITH ME!

Sign up for a Nutrition Consultation with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:

https://sugalifestyle.com/personal-training/0

By: Gabrielle Burgess (Founder/Owner, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)

If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.

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Happy Healthy and Holy Easter! Thanks Kushites Vegetable Cuisine!

by Health & FitnessWhat's Hot

Enjoying my guilt-free Vegan Easter Bun with low fat Cheese Wedges. Great pairing!
My Vegan Easter Bun from Kushutes Vegetable Cuisine (Ig: @kushitesvegetablecuisine) was customized with raisins only, almond milk and olive oil along with their natural spices, spelt flour, cane juice and other natural, wholesome ingredients.

Have a great long Holiday Weekend!

GET BACK ON TRACK THROUGH 2023 WITH ME!

Sign up for a Nutrition Consultation with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:

https://sugalifestyle.com/personal-training/0

By: Gabrielle Burgess (Founder/Owner, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)

If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.

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Catch Up Here For Your Get Fit Tips with Gabby Aired on Mello this Morning!

by Health & FitnessWhat's Hot

START THE DAY RIGHT
You may not be in control of lunch or dinner, but control what you eat when you wake up!
Make it rich with Protein, Fibre and Energy.
Try a giant Green Smoothie, fruit-based Protein Shake, a Spinach Omelette or hard boiled Eggs!

STOCK UP ON HEALTHY SNACKS
The Supermarkets and Pharmacies near you may be closed.
Stock up with Fruits and Veggies. Have Fruits as a snack or make a fresh Salad.

PLAN EXERCISE WITH A LOVED ONE
Go for a Power Walk or Jog.
If it’s a group of you, play a little scrimmage, go for a swim, try morning Yoga, whatever the vibe !

DRINK A LOT OF WATER. FLAVOUR IT!
Add Cucumber and Lemon slices in your glass of water for a clean, refreshing taste. Have before each meal so that feel fuller for longer.

DON’T DEPRIVE YOURSELF, BUT SET LIMITS
Have Dark Chocolate instead of white or milk. Take note and follow serving suggestions.
Have 1-2 glasses of alcohol, preferably Wine.
Peep Monster? Love yuh Bun & Cheese? Have after you’ve filled up on veggies & protein and eat slowly! Savour each bite.

***BONUS TIP***

GET REST! SLEEP!

GET BACK ON TRACK THROUGH 2023 WITH ME!

Sign up for a Nutrition Consultation with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:

https://sugalifestyle.com/personal-training/0

By: Gabrielle Burgess (Founder/Owner, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)

If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.

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Missed Me On Mello? Get Your Fit Tips Here!

by Health & FitnessWhat's Hot

You should know or get to know your body and patterns, how you feel when you eat certain foods.

? HEADACHES
Possibly due to high Sodium and Dairy

?ACNE
Bad carbs and NOT Grease, trigger Acne, such as carb-heavy fast foods like french fries, potato chips, hamburger buns, which may lead to acne breakouts

?HIGH CHOLESTEROL
Usually a result of consuming foods with a lot of trans fat, that is, deeply fried foods.

?HIGH BLOOD PRESSURE
Due to fast foods high in sodium
Watch out for canned foods too!
No need to add salt when seasoning! The mixed seasonings usually already contain salt. Read the labels.

?DEPRESSION
Processed foods and fast foods may increase your risk for depression.
           

***BONUS TIP***
?BLOOD SUGAR SPIKE
Due to empty carbs like fast foods (main culprit!), white bread, plain pastas etc.

GET BACK ON TRACK THROUGH 2023 WITH ME!

Sign up for a Nutrition Consultation with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:

https://sugalifestyle.com/personal-training/0

By: Gabrielle Burgess (Founder/Owner, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)

If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.

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It is ok to start Mondays with Zen Energy

by Health & FitnessWhat's Hot

Feel like you need a third day on the weekend?!

You don’t need to dive right into Monday with a big splash if you aren’t ready.
Meditate first.
Then Accelarate and Elevate.

Sign up for a Nutrition Consultation or PT Session with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:

https://sugalifestyle.com/personal-training/0

By: Gabrielle Burgess (Founder/Owner, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)

If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.

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About Those EXERCISE MYTHS, Get Your Fit Tips Here!

by Health & FitnessWhat's Hot

If you missed your Get Fit Tips on MelloFM88 with Gabby, check them out here!

THE MORE YOU SWEAT, THE BETTER
Too much heat can be dangerous, so your body has mechanisms to cool down such as sweating and it also depends on weather conditions.

NO PAIN, NO GAIN
Not all workouts need to cause soreness to be making improvements. Soreness should not last longer than 1 week and if you feel PAIN, STOP.  You are either doing something wrong or hurting your body.

YOU CAN TARGET YOUR FAT BURN a.k.a SPOT EXERCISE
NO! Your body uses fat stores as a whole and not from one specific area

LOSING WEIGHT IS ALL ABOUT DOING A LOT OF EXERCISE & CARDIO
Losing Weight is more impacted by what you Eat. You should also balance Cardio & Resistance Training.

YOU SHOULD WORKOUT EVERYDAY
You need active rest, at least 1 day.


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GET BACK ON TRACK THROUGH 2023 WITH ME!

Sign up for a Nutrition Consultation with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:

https://sugalifestyle.com/personal-training/0

By: Gabrielle Burgess (Founder/Owner, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)

If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.

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Sometimes Dance Fitness a di Bes Fitness. Happy Monday!

by Health & FitnessWhat's Hot

Carnival a come Jamaica!
Never Miss a Monday

Watch Fit Happens with Gabby take on Turn up with Tanci here:

https://www.instagram.com/reel/CpcX76wuqq2/?igshid=NDk5N2NlZjQ=


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GET BACK ON TRACK THROUGH 2023 WITH ME!

Sign up for a Nutrition Consultation with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:

https://sugalifestyle.com/personal-training/0

By: Gabrielle Burgess (Founder/Owner, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)

If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.