September is a time to nourish our minds, whether it is for Back to School or to achieve those Q4 results.
#tbt to their opening in June in collaboration with Kamila’s Kitchen!
Rooted Wellness Bar in Organic Whole Foods (Ig: @organicawholefoods) in Orchid Village Plaza, Barbican has Smoothies, Teas, fresh Juices and Shakes you need with various ingredients for different purposes to give you the nourishment you need. You can customise too!
Check them out today! Call +1 876-977-1192
By: Gabrielle Burgess (CEO, Suga Lifestyle)
***Awarded by the Jamaica Chamber of Commerce for Entrepreneur of the Year 2023 and 2-Time Nominee for Best in Chamber (Micro Enterprise)***
If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle), Twitter & TikTok (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
Thanks Partners Heart & Health at 18 Tangerine Place for Sponsoring
It’s Breast Cancer Awareness Month. Now remember I may be many things including a Fitness expert, but I am a Radiographer first, that still performs Mammograms and I will share a quick story.
I have a cousin who called me years ago very concerned about a lump in her left breast that she felt when she was drying off, coming out of the shower. Her Mom died from Breast Cancer, so there’s a family history. I told her doing a Mammogram as soon as possible was the first step. She did it, read me the report and before doing the suggested biopsy I told her to prepare herself, because based on how the lump was described with irregular, asymmetric, undefined edges etc., it was likely to be cancer. I also told her she had to adjust her lifestyle IMMEDIATELY. No Alcohol, No Meats, No sugars and she complied, going Vegetarian as Breast Cancer was confirmed with the biopsy and her journey to beating Breast Cancer began, which she did well. She was almost 50 at the time and after her Mastectomy, removing the left breast, she came out in high spirits, telling jokes, hardly in any pain… Even later down the road serving her friends breakfast SHE cooked after Chemo. Her roommate though, when she did the Mastectomy, was much younger for the same surgery, probably in her thirties. Her family brought her fast food before the surgery and she said that was her regular diet. Made her happy. After the surgery she was in excruciating pain and crying for hours. We said to ourselves, wow, diet must have had a significant impact.
Here are Foods to Have and Foods to Avoid:
Foods to Have: Citrus fruits, berries, grapes Leafy green vegetables such as kale, arugula, spinach; other vegetables such as cauliflower, cabbage, and broccoli Fatty fish like Salmon Fermented foods like Yogurt, Kimchi Beans Herbs and spices e.g. oregano Whole grains and walnuts
Foods to Avoid: Fast food Alcohol Fried foods Processed meats Added sugars Refined carbs
I will leave you to keep in mind that many factors are associated with Breast Cancer development. So while improving your diet can improve your overall health and reduce your cancer risk and pain during recovery, it is only one piece of the puzzle.
You still need to do annual Breast Cancer screenings like Mammograms and your manual checks, standing AND laying down. Early Detection Saves Lives.
By: Gabrielle Burgess (CEO, Suga Lifestyle, Certified Personal Trainer & Sports Nutritionist)
***Awarded by the Jamaica Chamber of Commerce for Entrepreneur of the Year and Nominated for Best in Chamber (Micro Enterprise)***
If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle), Twitter & TikTok (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
By: Gabrielle Burgess (CEO, Suga Lifestyle, Certified Personal Trainer & Sports Nutritionist)
***Awarded by the Jamaica Chamber of Commerce for Entrepreneur of the Year and Nominated for Best in Chamber (Micro Enterprise)***
If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle), Twitter & TikTok (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
***Awarded by the Jamaica Chamber of Commerce for Entrepreneur of the Year and Nominated for Best in Chamber (Micro Enterprise)***
If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle), Twitter & TikTok (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
… And Yes, those are my Active, Sporty Niecipoos with their Uncle Canibus!
Did You Miss Get Fit Tips with Gabby on MELLOFM88 ? Thanks HEART Foundation Jamaica and Partners for Sponsoring!
1. MAKE IT FUN Try to incorporate what kids like into their fitness routine. If they love dancing, consider taking them to dance class, or if they like to splash around in water, take them to swimming lessons.
2. SET GOALS AND CELEBRATE ACHIEVEMENT Make the goals realistic and achievable. E.g. Completing a certain number of laps around the track. Give them something to work towards and provide a reward such as, a special outing or a small treat.
3. BE A POSITIVE ROLE MODEL Parents play a crucial role in shaping a child’s attitude towards fitness. Parents should prioritize their own fitness and let their children see that. Show enthusiasm and commitment. Go for a run together. This also strengthens your bond and creates memories.
4. ENCOURAGE VARIETY Kids get bored easily, so try to keep them engaged and excited about fitness, Sometimes you may have to try new sports with them and develop their range of skills and interest. Martial Arts is a good one that also encourages a different level of focus and discipline.
5. CREATE A SUPPORTIVE ENVIRONMENT Offer praise, encouragement and guidance. Also be patient and understanding when they face challenges. Teach them that perseverance and effort are just as important as success.
***BONUS*** Watch ISSA Sports CHAMPS and let them be motivated!
Book your Nutrition Consult or Fitness sessions for 2024!
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.
As you enter, you will see a sign showing that basically Good Food takes Time. Definitely freshly made, cooked to order. So if hungry, call ahead. They have THE widest range of healthy options.
Quite a clean, cosy atmosphere with a handful of in and out diners. I observed that most persons picked up their orders and the staff were polite and professional.
I had the Bad Ass Black Bean Burger with their own signature dressing in a Sprouted Spelt Burger Bun (J$2000); Baked Sweet Potato Fries that were air-fried and tossed in Cinnamon and Paprika (J$700); Immune Booster Smoothie with Spinach, Kale, Celery, Lime/Lemon Juice, Ginger and Ginger (J$950)
Hubby had the Chicken Fettuccine (whole wheat) in Pesto Scotchy White Wine topped off with parmesan cheese (J$2800).
Great flavours with a touch of spicy and we left feeling full and satisfied.
Invest in your well being. If in Montego Bay, Eat Well and Drink Well at DLE Cafe.
DLE Cafe
Location: Shop #4, Unit 11. Fairview Town Centre, Montego Bay
If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle), Twitter & TikTok (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
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:
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.
Eating a snack between meals helps curb hunger so that you take time to eat your Lunch and Dinner and you feel fine with the portions. Snacking can also help you get in all the nutrients you need.
It helps to have healthy snack options on hand so that you’re prepared when hunger strikes. Many of these weight-loss snacks are also great on-the-go snack options.
NUTS Has healthy fats and they are full of fibre. If maintaing weight, Almonds are fine, but Peanuts are recommend for persons with weight loss goals. Add dried fruit to make it fun.
GRAPEFRUIT It satisfies and has strong antioxidants. Delivers 100% of Women’s Vitamin C needs for the day. ***If on medication, clear with Doctor first.
POPCORN High in fibre with some protein too. No butter it light butter. Ensure it is 5% or less in sat fat with 0% cholesterol and you’re good to go.
YOGURT Provides Calcium and Fiber. It can fill even more Nutritional gaps by adding Fruits. Therefore choose plain Yogurt, not flavoured Yogurt.
Chocolate, BUT DARK CHOCOLATE Losing weight doesn’t mean giving up the foods you love. Giving yourself little treats may be the secret to successfully managing your weight. Completely avoiding the foods you enjoy may end cause overeating just to feel satisfied,
BONUS GRAPES – High in natural sugar A cup of Grapes is 100 caloreies Pairing with low-fat Cheese makes a fantastic snack as well.
STAY ON TRACK THROUGH 2023 WITH ME! Book your Nutrition Consult or Fitness sessions on sugalifestyle.com.
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.
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:
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.
Did You Miss ‘Foods that Can Erase a Day of Unhealthy Eating’ with Fit Happens With Gabby on Mellofm88 this morning?
Add Lemons to your DETOX WATER Hydrates you, adding nutrients and antioxidants. Try adding fruits such as Strawberries, Blueberries, Cucumber slices etc. or mint leaves, basil, rosemary to make it interesting and more refreshing
ALOE VERA Scoop out of plant and put in your Juice, Water or Smoothie. Loaded with nutrients to cleanse your body.
APPLE CIDER VINEGAR *Have once in a while. Can be harmful to esophagus if drunk by itself over time
Add a tbsp. to water or Tea and it will help you feel a lot better
FLAX SEEDS and CHIA SEEDS Packed with fiber to add to your Yogurt, Shakes and Smoothies for Breakfast. You feel fuller for longer, giving body a chance to relax and detox
FISH/CHICKEN SOUP BROTH Nutrients, proteins and Vitamins. Great way to reset!
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:
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.
