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Cheesesteak Stuffed Peppers

Here’s a healthy alternative to many favorites’ Philly Cheesesteak. This tastes just as good as the original. This was so simple, affordable, and fun to make. Enjoy!! 😋
Cheesesteak Stuffed Peppers 

Ingredients: 
🌟 4 Bell Peppers, halved

🌟 Thinly sliced sirloin steak

🌟 Sliced Mushrooms 

🌟 Salt

🌟 Black Pepper

🌟 Provolone Cheese

🌟Cilantro 

Directions:
🌟Pre-heat oven to 325 degrees. Place peppers in a large baking dish and bake until tender, 20 minutes. 

🌟Meanwhile in a large skillet over medium-high heat, heat oil. Add steak and cook about 1 minute per side. Set aside. 
🌟Add mushroom to skillet and season with salt and pepper. Return steak to skillet and stir to combine. 
🌟Add provolone to bottom of peppers and top with steak mixture. Top with another piece of provolone and broil, 3 minutes. 

🌟Serve hot. 

Enjoy! 

Liked this recipe? Like and share this recipe. ☺️ 

Always, 

Be healthy. Be kind. Be a game changer. 💪🏽

Kalia

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What is interval training?

What is interval training?
Interval training is when you vary your speeds during a workout, this is mainly done during a cardio workout. 
How to do interval training? 
Set your timer to zero. Begin with an easy walk for 5 minutes. Jog for a minute and a half. Run for 30 seconds. Walk for four minutes. So on and so fourth. Interval training typically lasts for 20-30 minutes. 
Why should I add interval training to my workout plan?
Interval training burns a lot of calories in a short amount of time. This type of training is much better for you than going for a walk at a steady pace. It also boosts your metabolism and your athletic performance. If you repeat this workout every other day the you’ll learn how to run faster and longer than you could ever thought possible.

Also, combining this weight a strength training workout can get you lean and toned in no time. 
Where can I do this?
Interval training can be done on any cardio activity. Whether it would be running outside, on the treadmill, the elliptical, stationary bike.. 
Add this to your workout this week and I can promise you you will see your goals soon with this addition.
Always, 
Be healthy. Be kind. Be a game changer. 💪🏽
Kalia

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Quick, Easy Salmon & Brown Rice Dish

I LOVE how quickly salmon takes to make. It took about 10 minutes to bake in the oven. This is especially great on days like today when I’m booked with clients, appointments, and errands to run. 🏃 This is is just brown rice, salmon, and salad. Healthy. Easy to make. Delicious. 😋
Enjoy! 

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How to Forgive

Good morning beautiful people! 🌞
This is something that I’ve been struggling with lately and it’s been on my heart to write a post about it. This past Sunday at church the pastor at my church spoke upon the meaning of unforgiveness. We all have people who have hurt us in our lives. It’s up to us whether or not we forgive them or hold on to their abuse and their wrongdoing towards us. For some, it’s easier said than done to forgive others.

I listened to this sermon 3 times because it was so good and I knew I needed to grasp hold of the truth that was being said. Here are some things I learned:
⭐️Jesus forgave all…all of our sins. You are debt-ridden before God
⭐️ Motivation for Forgiveness:

-Don’t look at the problem if they are worthy, look at the cross and consider if you are worthy. If you do that, you would find that you have the capacity to be gracious, and to forgive.
⭐️If you are going to hold on to an offense it is going to torture you. Studies have shown that unforgiveness increases your level of stress, increases your level of depression, increases your propensity for your level of sickness, increases your blood pressure, increases your level for substances abuse, it is killing you.
⭐️If you are unwilling to forgive, then you don’t know Jesus.
⭐️Forgive them for the sake of the cross.
⭐️God says vengeance is mine and you let it go.
⭐️Jesus says to forgive and I’ll make you whole.
⭐️We struggle with forgiveness because we struggle with the simple truth that God hasn’t forgiven you.
💥What does it mean to forgive?
-When we strive against all thoughts of revenge, when we do not do our enemy’s mischief, but wish well of them, grieve at their calamities, pray for them, seek reconciliation. That is what it means to forgive.

I hope this post inspires you to forgive others. It’s not worth harboring over their wrongdoing towards you. It will only hurt you in the end. What is worth it, is living a life of freedom in Jesus Christ and believing that He died for your sins and rose from the dead. He did that all for you. He sacrificed His life so we could have eternal life. For that I’m grateful.

Do you struggle with forgiving others? Comment down below or message me and we can talk about it.
Til’ next time,
Kalia

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Tips to Combat Depression

Good morning beautiful people! 🌞
I don’t know if you knew, but yesterday was mental health awareness day. I’m so glad as a nation we’re being more and more aware of mental health. It seems like yesterday mental health wasn’t being discussed, and it left many people including me not seeking help until recently.

I suffer from depression. I realized I always will for the rest of my life. There are ways I can combat my depression, but unfortunately, I learned it will never be 100% gone.

I have to be honest with you. It sucks. Especially as a health and fitness coach, because I have days where I just want to lay in bed and not want to workout and do anything because of my depression. I would make careless choices and be an emotional eater whenever my depression hits.

Luckily, I learned ways to combat my depression and not let it affect me as much.
Here are 5 ways I combat my depression:
1.) Think about what you’re thankful for
I know! I write this in about every post, but that is because it is so important. Thankfulness is the key to happiness. Once you start to realize everything you’re thankful for, your attitude changes and you’ll start to attract good things with those positive vibrations.
2.) Do one thing at a time
Life doesn’t have to be a sprint. Although it may seem like you have a million things on your plate, that doesn’t mean you have to do them all at once. Take your time. Breathe. And live in the moment. The opposite of depression is resilience. To develop resilience you have to start doing one thing at a time.
3.) Indulge, but in moderation
Give yourself permission to indulge in that chocolate cake, video game, or sleep that you’ve been avoiding. It’s okay. You’re human. And it won’t be the end of the world. You’ll actually feel better because you indulged in it. For me, whenever I get into a depressed mood, I binge watch tv shows. I love watching inspirational movies like Shawshank Redemption, Creed, and Goal! The Dream Begins. Those kind of movies almost always get me back moving the next day. Just make sure the next day you get right back into your healthy routine.
4.) Take some time to yourself
I realized my depression almost always hits me when I’m doing too many things at once and going out too much and not taking time out to just meditate and be with myself. I know before I decide to help others, I need to help myself first. And meditation really helps with my depression. In those 10-30 minute sessions I make sure to shut off my cell phone and just sit in peace. It is really refreshing afterwards.
5.) Find Your Dopamine Fix
I feel so much better after I clean. Whether it would be my room or my car. It feels so great to see something getting accomplished and that action is a great dopamine fix for me. Everybody’s different, so my dopamine fix may not be the same as yours. You have to find something that you can do mindlessly and with enjoyment. For you it could be drawing, walking, sewing, planting… find that one thing you can do that will get you out of bed and doing something great. Remember, the opposite of depression is resilience and to develop resilience is taking that first initial step is to do something other than staying in bed all day. TAKE ACTION! ✔️
I hope these tips helped you. It sucks having depression, but it is good to know I am not alone and that there’s support and there are ways to combat depression. I do not take medicine for it. Having a positive mindset, goals, and support around me is what helps me. For you, your solution may be different. Always do what is best for you. There’s not one size fits all solution.
Which tip resonated with you the most?
Comment down below.
Til next time,
Kalia

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