Phone- 512-337-2008
Live boldly—without fear, apology, or permission. Embrace the hard things, not for aesthetics, but for health and STRENGTH!
Hi, I’m Qiana, founder of Brazened Bodies and a advocate for the strength, power, and resilience of midlife women. I know firsthand that this stage of life brings a unique set of challenges, and I understand the need to rediscover what vitality truly means. I've been there, and that’s why I created Brazened Bodies
Diet and exercise are equally important to achieve successful weight loss. You can exercise as much as you'd like, but if you are not eating a diet tailored to your specific needs and goals, you will not achieve the weight loss you desire. A holistic approach that combines nutrition, physical activity, and behavioral strategies is often the most effective in achieving sustainable weight loss. I will provide you the strategies and tools necessary to incorporate healthy eating and exercise into your lifestyle, and create an individualized plan to help you achieve your goals. Weight loss is not quick, the goal of this plan is to develop new habits and incorporate better lifestyle changes over time.
A customized fitness plan that encompasses a personalized and tailored approach to physical activity and exercise, designed to meet your specific goals, preferences, and unique characteristics. Training is offered virtually or in person.
This plan takes into consideration factors such as fitness level, health status, age, lifestyle, and any pre-existing medical conditions. The goal is to create a targeted and effective workout routine that aligns with the individual's objectives. Please contact directly for inquires!
Nutritional therapy provides education centered around nutrition and eating behaviors. We will focus on the importance of food for healing, and the role that different nutrients play in the body. It also includes behavioral counseling techniques to address distorted beliefs and attitudes towards food and body image, helping individuals develop a healthier mindset. My goal is to support you in managing your eating habits, help the way you perceive food, and provide you with nutritional therapies to heal your body.
Metabolic syndrome disorders disrupt the normal metabolic processes in the body. These disorders often involve the dysfunction of enzymes, hormones, or other chemical processes responsible for converting food into energy, building and repairing tissues, and regulating various bodily functions. Nutrition therapy can play a significant role in managing and treating several types of metabolic diseases such as hypertension and diabetes, amongst others.
The tailored nutrition plans offer a multitude of benefits to empower you on your journey towards holistic wellness:
1.Treating Disease: The nutrition plans are designed to address specific health concerns and manage chronic conditions such as diabetes, heart disease, and hypertension. With expert guidance, you can harness the power of food to support your body in fighting disease and promoting healing.
2. Improving overall health: By fueling your body with nutrient-rich foods, you’ll experience improved health and vitality. The plans emphasize wholesome, balanced meals to optimize your energy levels, strengthen your immune system, and enhance your well-being from the inside out.
3. Managing Weight: Whether your goal is to lose weight, maintain a healthy weight, or build muscle, nutrition plans provide personalized strategies to support your objectives. Say goodbye to fad diets and unsustainable approaches—the evidence-based approach focuses on sustainable lifestyle changes for long-term success.
Here are some healthy snack ideas that are easy to prepare, nutritious, and perfect for maintaining a balanced diet:
Protein-Packed Snacks
1. Greek Yogurt with Honey and Almonds
- Ingredients: Greek yogurt, honey, sliced almonds.
- Prep: Mix Greek yogurt with a drizzle of honey and a sprinkle of almonds.
2. Cottage Cheese with Pineapple
- Ingredients: Cottage cheese, pineapple chunks.
- Prep: Mix cottage cheese with fresh or canned pineapple chunks.
3. Edamame
- Ingredients: Edamame, sea salt.
- Prep: Steam edamame and sprinkle with sea salt.
4. Tuna Salad on Cucumber Slices
- Ingredients: Canned tuna, Greek yogurt or mayonnaise, diced celery, cucumber.
- Prep: Mix tuna with Greek yogurt or mayo and diced celery. Spoon onto cucumber slices.
Fruit and Vegetable Snacks
1. Apple Slices with Almond Butter
- Ingredients: Apple, almond butter.
- Prep: Slice apple and serve with a side of almond butter for dipping.
2. Carrot and Celery Sticks with Hummus
- Ingredients**: Carrots, celery, hummus.
- Prep: Cut carrots and celery into sticks and serve with hummus.
3. Bell Pepper Strips with Guacamole
- Ingredients: Bell peppers, guacamole.
- Prep: Slice bell peppers and serve with a side of guacamole.
4. Mixed Berry Bowl
- Ingredients: Strawberries, blueberries, raspberries.
- Prep: Combine a variety of berries in a bowl.
Nut and Seed Snacks
1. Trail Mix
- Ingredients: Mixed nuts, dried fruit, dark chocolate chips.
- Prep: Combine mixed nuts, dried fruit, and a few dark chocolate chips.
2. Chia Seed Pudding
- Ingredients: Chia seeds, almond milk, vanilla extract, honey.
- Prep: Mix chia seeds with almond milk, vanilla extract, and honey. Refrigerate overnight.
3. Energy Balls
- Ingredients: Rolled oats, nut butter, honey, chia seeds, dark chocolate chips.
- Prep: Mix all ingredients, form into balls, and refrigerate.
Dairy and Cheese Snacks
1. String Cheese and Cherry Tomatoes
- Ingredients: String cheese, cherry tomatoes.
- Prep: Serve string cheese with a side of cherry tomatoes.
2. Mozzarella and Tomato Skewers
- Ingredients: Cherry tomatoes, mozzarella balls, basil leaves, balsamic glaze.
- Prep: Skewer cherry tomatoes, mozzarella balls, and basil leaves. Drizzle with balsamic glaze.
3. Cottage Cheese with Berries
- Ingredients: Cottage cheese, mixed berries.
- Prep: Mix cottage cheese with fresh berries.
Beverage Snacks
1. Smoothie
- Ingredients: Spinach, frozen berries, banana, protein powder, almond milk.
- Prep: Blend all ingredients until smooth.
2. Green Tea with Lemon
- Ingredients: Green tea bag, lemon slice.
- Prep: Brew green tea and add a slice of lemon.
3. Infused Water
- Ingredients: Water, cucumber slices, mint leaves, lemon slices.
- Prep: Infuse water with cucumber slices, mint leaves, and lemon slices.
These snacks are quick to prepare and provide a balance of protein, healthy fats, and carbohydrates, helping to keep your energy levels stable throughout the day.
Aids in muscle repair and strengthening, contributes to a slower aging process, and supports weight management. Additionally, whey protein promotes cardiovascular and bone health.
Creatine is a natural source of energy that helps your muscles flex (contract). It helps create a steady supply of energy in your muscles so they can keep working, especially while you’re exercising. Studies also show its benefits in brain health as well.
In resistance band training, you replace bulky exercise equipment with rubber resistance bands that you stretch. The force it takes to stretch the bands works your muscles just like using free weights or machines. Excellent for travel!!
Glycine supplements do encourage insulin response in healthy people and may help prevent or manage diabetes. In one study, healthy, first-degree relatives of people with type 2 diabetes who took glycine supplements in the morning showed improved insulin secretion throughout the day. a short description.
I look forward to hearing from you, please feel free to contact me for any additional questions or inquiries.
