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– about me –
I’m 23 years old, my birthday is on August 12. I was born and raised in the Netherlands and I’m half Nigerian. I currently live in Rotterdam with my puppy Blu.
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Phone: iPhone 13 pro max (60fps HD or 4k) Video Rating: / 5
Welcome back to another workout, so happy you’re here! This is a perfect 20 min full body workout where we work all of our main muscles to achieve that amazing toned body
Let me know in the comments other workouts you would like to see 🙂
Thank you all so much for watching!
Mwah!!
Lidia
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I hope you enjoy this 20 minute full body Pilates workout that you can do at-home – no equipment needed! Hope you are all staying safe and healthy during this difficult time. Sending you lots of love and positive vibes. Let me know in the comments below what types of workouts you would like to see on this channel.
xx Nicole
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DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you are performing them at your own risk. Nicole Kastoun will not be responsible or liable for any injury or harm you sustain as a result of this workout video. Video Rating: / 5
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This video is not sponsored. All opinions are my own.
DISCLAIMER – THIS IS PURELY INTENDED AS/ AND FOR ENTERTAINMENT PURPOSES. This information/ video is not intended as medical advice, or intended to replace medical or psychological advice. Always consult with your health/ medical practitioner or doctor before you try a new health routine, a new way of consuming meals, a new diet, a new meal plan, meal prep or a calorie restricted diet. There are no guaranteed results from these recipes, this diet, or from this video. Video Rating: / 5
Check out the 7 quick and healthy breakfast recipes for weight loss. Follow this diet plan and achieve the ideal weight you are aiming for. Do share this valuable information so we can all inspire each other!
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Actor Alison Brie walks us through her everyday beauty routine, from repurposing blush to concealing melasma. Alison goes into her early-morning workouts, the importance of sunscreen, and embracing her 40s.
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Lets kick the new year off with a new healthy meal prep plan for a full 5 day work week! All of the healthy recipes on this week’s menu are gluten free and dairy free. This menu includes breakfast, lunch, dinner, and snacks. Meal prepping has been a game changer for me when it comes to sticking to my healthy lifestyle, especially on super busy work days!
► PRINT FULL MEAL PREP MENU HERE: https://feelinfabulouswithkayla.com/2023/01/01/5-day-healthy-meal-prep-menu-jan-2023/
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ABOUT ME:
Hey there! I’m Kayla Chandler, a Certified Holistic Nutritionist, with a passion to help others get healthier and feel better! I specialize in helping clients lose weight naturally, balance hormones, increase their energy levels, heal leaky gut, manage food allergies, and much more. My personal health journey started years ago after dealing with many health issues, including hormonal imbalances, cystic acne, low energy levels, nutritional deficiencies, a gluten allergy (aka Celiac), and much more. I was able to heal my body completely via holistic methods, and my goal is to help others do the same.
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Health Disclaimer: Statements made in this video are for informational & educational purposes only and are the opinion(s) of Kayla Chandler. It is not intended to provide medical advice or to take the place of medical advice or treatment from a physician. Please consult your doctor or physician before beginning any new diet or natural supplement, especially if you’re already taking other medications. Kayla Chandler is not responsible for any possible health consequences of any person following the information provided within this video.
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Are you looking for easy basic low-carb healthy meals ? here are 6 Healthy Low Carb Recipes For Weight Loss to include in your diet.
I hope you like all these low calorie easy recipes ♡
1 Delicious beef & cauliflower pie 320 calories (1 serving)
Ingredients
7 oz cauliflower florets
2 tbsp milk
1 tbsp cream cheese
salt and black pepper
1/4 medium red onion
1 tsp olive oil
1/4 medium carrot
1 garlic
4 oz ground lean beef
1 oz frozen peas
1 oz frozen corn
parsley
Preheat oven to 350°. Add cauliflower florets in boiled water and cook until tender, 10 minutes. Drain well, and mash with a potato masher until smooth.
Stir in cream cheese and milk and season with salt and pepper and mash until completely combined and creamy. Set aside.
In a large skillet over medium heat, heat oil. Add onion, carrots, and garlic and cook until softened, 5 minutes. Add ground beef and cook until no longer pink, 5 minutes more.
Stir in frozen peas and corn and cook until warmed through, 3 minutes more. Season with salt and pepper.
Transfer the mixture to oven glass dish and top with an even layer of mashed cauliflower and bake 20 minutes or until is golden.
Garnish with parsley and serve.
2 Beef egg muffin 170 calories (4 serving)
Ingredients
1 lb ground lean beef
1 tsp onion powder
1 tsp garlic powder
1 tsp paprika
salt and black pepper
3 egg white
3 eggs
1 tbsp parsley
salt and black pepper
1 medium tomato
1 oz grated mozzarella
Preheat oven to 390°.
In a medium bowl, add the beef, salt, pepper, garlic powder, onion powder and paprika. Use hands to combine. set aside.
In a separate bowl, add the eggs, salt and pepper and whisk until combined. Add the chopped tomatoes, mozzarella and parsley. Set aside.
Divide the meat among the muffin tin openings, pressing to form cups. Pour some egg mixture into each meat cup.
Bake for 30 minutes. Allow to cool before serving.
3 High protein beef cauliflower fried rice 310 calories (1 serving)
Ingredients
1 tsp olive oil
1 1/2 cup riced cauliflower
salt and black pepper
5 oz ground lean beef
1 garlic
3 oz broccoli florets
1 tsp soy sauce
salt and black pepper
4 veggie spinach rolls 60 calories (5 serving)
Ingredients
8 oz frozen spinach leaves
3 egg whites
1 egg
1/4 low fat mozzarella cheese
salt and black pepper
1 clove garlic
1 tsp olive oil
1/2 onion
1/2 red bell pepper
1 medium carrot shredded
1.5 tbsp parsley
Preparation
Preheat oven to 400° F (200° C).
Thaw the spinach and squeeze out the water.
Mix spinach, 3 egg whites, mozzarella, half the salt, and pepper in a mixing bowl.
Place parchment paper on a baking sheet and spray with cooking spray. Move the spinach mixture to the sheet and press it flat, about 8×12 inches in size and roughly ½ an inch thick.
Bake for 15 minutes. When done, set aside to cool on a rack.
Finely chop onion and parsley. Grate the carrots.
Fry the onions and garlic in a skillet with oil. Add carrots and parsley and let it simmer for about 2-3 min. add the other half of the salt, and pepper and mix briefly.
Flip the spinach mat and take the skillet off the heat and add an egg. Mix it all together and spread the filling over the now cool spinach mat.
Roll up the spinach mat and filling. Bake for 25 minutes.
Cut it into 5 slices.
5 Stuffed bell pepper rings with veggies 90 calories (4 serving)
Ingredients
2 bell peppers
1 tsp olive oil
1 clove garlic
1/2 onion
1 mushroom
salt and black pepper
4 oz ground turkey
1.5 tbsp parsley
1 egg white
1/4 tsp italian seasoning
4 tbsp tomato sauce
Preparation
Pre-heat the oven to 350° f.
Slice bell peppers into rings. Finely chop up bottomsto be added into the turkey mixture.
Heat oil in a medium skillet and saute garlic onion, mushroom, chopped bell pepper, for about 5 minutes or until the onion becomes translucent. Stir in the salt, pepper.
Transfer mixture to a large bowl and add in turkey, egg, parsley, italian seasoning. Mix thoroughly. Divide the mixture evenly among the 4 bell pepper rings and place on a baking sheet.
spread tomato sauce over the mini meatloafs.
Bake in the oven for 30-35 minutes.
Top with extra parsley and ENJOY!!
1 medium head broccoli
1 egg
salt and black pepper
1/4 tsp italian seasoning
1/4 cup + 1 tbsp low fat mozzarella cheese
3 tbsp tomato sauce
1/4 onion
1/4 red bell pepper
1 mushroom
I hope you like all these low carb healthy recipes ♡ Video Rating: / 5
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Whether you’re on a low carb diet or trying to fuel up for a big or particularly busy day, feel more satisfied with one of these delicious and healthy high protein recipes and high protein healthy meals ideas for bodybuilding and fat loss.
You know, Eating food high in protein allows you to prevent muscle loss while on the process of losing weight, and when combined with heavy strength training, it helps keep your metabolic rate high.
I hope you like all these easy recipes for weight loss ♡
1/4 medium red bell pepper
1 tsp olive oil
1/2 medium carrot
1/2 medium white zucchini
3 oz broccoli
2 tbsp water
1 scallion
1 egg
2 egg whites
salt and black pepper
1/4 cup green peas cooked
Preparation
Heat a large skillet over high heat until , add olive oil, and peppers, carrot, zucchini, broccoli and water. Stir often and cover until the vegetables are crisp-tender, about 4 minutes. Uncover and add scallion.
Push the vegetables to the sides of the pan creating a hole in the center. Add the beaten eggs and scramble quickly, and stir to lightly cook, then mix into the vegetables.
Add salt and black pepper peas and cook, stirring often, until everything is combined and hot and the vegetables are just tender, about 3 minutes and serve.
2 vegetable salad salmon 290 calories (1 serving)
Ingredients
water
lemon slices
fresh thyme
4 oz salmon fillet
2 leaves romaine lettuce
1 medium tomato
1/2 medium cucumber
1/4 medium yellow bell pepper
1 tbsp fresh parsley
salt and black pepper
2 tbsp lemon juice
Preparation
Fill a pan with enough water Bring the water to a simmer.
Add salt, sliced lemon, and thyme to water.
Add salmon, cover the pan, and cook for 20 minutes.
Remove salmon from pan, and season with salt, pepper
In a large bowl, combine the romaine, tomato, cucumber, bell pepper, parsley, lemon juice, salt and black pepper. Toss well and set aside.
Spray a baking sheet with nonstick spray and place the salmon filets on sheet. Sprinkle with salt and pepper. Place under the oven broiler can cook for about 10 minutes or until lightly browned on top and cooked through. Check the salmon half way though and rotate the pan as needed so the salmon browns evenly.
Spoon the salad onto a plate and place the salmon on top. Serve and enjoy!
3 shrimp quinoa recipe 310 calories (1 serving)
Ingredients
water
lemon slices
1 bay leaf
oz shrimp peeled
1/4 cup dry quinoa
1 garlic
1 tsp olive oil
1/4 medium red bell pepper
6 grape tomatoes
1/3 cup green peas cooked
salt and black pepper
4 oz shrimp peeled
Preparation
Cook quinoa according to package directions.
Add water and slices of lemon and bay leaf to a large stockpot set over medium heat. Bring to a boil and allow to boil for 5 minutes. Stir in the raw shrimp, cover and remove from heat. Allow to rest for about 4 minutes, until all the shrimp are cooked through. Pour the shrimp and liquid into a colander to strain, peel and set a side.
In a large skillet, heat oil to medium-low and sauté garlic and bell pepper until tender. Add quinoa, grape tomatoes , green peas salt and black pepper and add shrimp, and continuing cooking 5 minutes. Remove from heat and serve.
4 chicken with avocado 340 calories (1 serving)
Ingredients
water
1 bay leaf
4 oz chicken breast
1/4 medium yellow onion
1/2 cup corn
1 tbsp parsley
salt and black pepper
2 tbsp lemon juice
2 oz avocado
Preparation
In a large bowl, add the shredded chicken, avocado, onion, corn, and parsley.
Drizzle with the lime (or lemon) juice, and season with salt and pepper. Toss gently until all the Ingredients are combined and serve.
5 turkey chili 410 calories (1 serving)
Ingredients
1 garlic
1 tsp olive oil
1/4 medium yellow onion
1/2 medium red bell pepper
4 oz ground turkey
1/4 tsp dried oregano
1/4 tsp ground cumin
1/4 tsp chili powder
salt and black pepper
4 oz diced tomatoes
1/4 cup red beans cooked
1/4 cup sweet corn
Preparation
Place oil in a large pot and place over medium high heat. Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently. add in ground turkey and break up the meat; cooking until no longer pink. Next add in chili powder, cumin, oregano, pepper and salt, stir for about 20 seconds.
Next add in tomatoes, red beans and corn and continuing stirring 3 minutes. Remove from heat and serve.
6 quick chickpea and tuna salad 210 calories (1 serving)
Ingredients
2 leaves romaine lettuce
1/4 medium yallow onion
6 grape tomatoes
4 oz tuna
salt and black pepper
1 tsp white vinegar
3 oz chickpeas
Enjoy this 30-Minute Full Body Pilates Workout that will sculpt and tone your entire body. This at-home pilates class will have you feeling stronger, energised and leave you with a post-workout glow! Let me know you go in the comments below. xx
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DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
Get ready to move with this Beginner Friendly Express Pilates Workout! We are going to move a little bit faster in today’s class, creating an effective workout that is perfect for when you’re short on time! 😊
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DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole Pty Ltd will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video. Video Rating: / 5
