kaylafurmanczyk

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My go-to smoothie bowl, most days lately. It’s a staple in my diet, it keeps me full, happy and never hangry #winner 🙌🏻 • I change up my topping on a daily basis depending on how I feel, from berries to nuts, seeds, chia, nibs or even a dollop of PB or Coyo 🤸🏼‍♀️ • @studio3australia Spring Challengers - have you guys made this favorite yet? I usually swap the banana for some frozen mango too! Please note, your furry little friend may try to jump on top of you to get a bite as well. 🐶 • #greensmoothie (at Studio 3 Australia) https://www.instagram.com/p/B2ulmV6A_c3/?igshid=1pdcx9sll8m49

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Good morning my loves ☀️ how good is this weather down in Melbourne? • I wanted to take the time this morning to remind you to take care of yourself. Remembering that self-care doesn’t have to be hard, it could mean cooking a delicious nourishing breakfast for yourself, choosing to minimize sugar intake, take a nice long walk by the beach or walk to work instead. Spend lunch time outside in the sun, organize a girls night or even relax in the bath with some magnesium and a face mask. • Whatever it is that you do that makes to feel calm, reset, and content, I want you to DO IT! Take that step back, feel grateful for the day coming, for the beautiful sunshine, for the day you’ve had and acknowledge that the day may not have been so bad after all. • Fall in love with you today, and do it all over again tomorrow. 💕 • #selfcare #selflove (at Studio 3 Australia) https://www.instagram.com/p/B2kSX88AjjT/?igshid=lsirvmew6paz

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Good morning my loves ☀️ how good is this weather down in Melbourne? • I wanted to take the time this morning to remind you to take care of yourself. Remembering that self-care doesn’t have to be hard, it could mean cooking a delicious nourishing breakfast for yourself, choosing to minimize sugar intake, take a nice long walk by the beach or walk to work instead. Spend lunch time outside in the sun, organize a girls night or even relax in the bath with some magnesium and a face mask. • Whatever it is that you do that makes to feel calm, reset, and content, I want you to DO IT! Take that step back, feel grateful for the day coming, for the beautiful sunshine, for the day you’ve had and acknowledge that the day may not have been so bad after all. • Fall in love with you today, and do it all over again tomorrow. 💕 • #selfcare #selflove (at Studio 3 Australia) https://www.instagram.com/p/B2kSQVJgfbh/?igshid=mcnx1xy3bjtx

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Eating well isn’t always about following a recipe, but learning how to build your own meal, from scratch. Understanding your bodies needs has never been so important. Choosing the right foods, whole foods, and colorful foods too. A nourish bowl is a bowl with sustenance, that’s is energy dense as keeps to full for longer. Roasted sweet potato, spinach, broccoli & avocado are some of my favorite ingredients. How do you build your meals? 🥑 (at Sydney, Australia) https://www.instagram.com/p/B2AvsKggxRF/?igshid=1l0l7e0sm8whn

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Winter is nearly over and I’ve teamed up with @studio3australia to bring to you the Kickstarter Spring Challenge 🤸🏼‍♀️ • This isn’t a weight loss challenge. There is no calorie counting. There is no restricted diet in place. You’ll be given an example meal plan with some of my favorite recipes, that are delicious, quick and easy to put together, focusing on proteins to assist is muscle repair, collagen production, healthy hair, skin and nails; healthy fats to promote healthy hair, skin, nails, hormone production and regulation and healthy cholesterol levels; as well as carbs, to aid in muscle recovery, energy and digestive health 🍏 • 6 weeks of full nutritional support provided by myself, you’ll join the @studio3australia community, learn to love your body through Pilates and support this with consultations before and after the challenge to set you up with life long habits you can adapt to for the rest of your life 🙌🏻 #studio3australia #kickstarterspringchallenge #nutrition (at Studio 3 Australia) https://www.instagram.com/p/B1XCwYmA9hQ/?igshid=1w27h5mc0vbha

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Had a chance to work with @kinexhealth last week and we got to sharing some important health information and some recent research. We shared the below information during a seminar. • Did you know that all of the extra salt you are adding into your meals can actually be detrimental not only to your physical health, but also to your appearance as well? 💡 • In society we tend to choose easy options, because we think we don’t have time to cook something up in a matter of 10 minutes, something that is quick and delicious at the same time. This has lead to overconsumption of processed and packaged foods, which are loaded with sodium. Think back to that pasta sauce you picked up, did you read the label? Did you had in extra salt while cooking, and then more when you served the meal as well? • The average Australian adds approximately 9 tsp of salt to their meals, each day, when in fact we should only be adding in an extra 1 tsp. This is because so many of us buy foods that as packaged, and they already have enough salt in them. • If you are like me, and try to eat minimal products that are packaged, then you may have to add in a little extra, but over the course of a day, to season your meals 1 tsp in enough. • So what are the health affects of sodium when consumed in larger amounts like the above? Hypertension (high blood pressure), the most common affect. Over time increased blood pressure can lead to other metabolic disorders, and impact disease in the long term. Strokes, heart attacks, kidney stones and cancers can all come about from over consumption of sodium. • Not only does it affect our physical health, but also our appearance too. Overconsumption of salt can lead to puffiness, bloating, fluid retention and weight gain as well. So the next time you are adding salt to your meal, have a think about the way it may impact your health. • #letsgethealthy (at Sydney, Australia) https://www.instagram.com/p/B1UkaImgX3c/?igshid=1mej2kwwbmcvc

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My favorite winter breakfast is my Fibre Rich Oatmeal, with caramelized apples, ginger, cinnamon, and dash of maple and topped with Kefir. • Get creative in the kitchen next time your cooking, I love creating new oatmeal recipes, it’s my favorite meal of the day. • I love adding the @thecultureco_ Kefir on top of my oatmeal each morning, not only does it add extra protein to my breakfast, but it is jam packed with healthy bacteria. Kefir is rich in probiotics, but what does that mean? • A healthy gut is a happy gut right? Probiotics are the good bacteria that sit in our bellies, they help to protect us from the bad guys like toxins, viruses, illness and bad bacteria too. Having a variety of healthy bacteria in your body comes with an array of health benefits, like: 1. A healthy immune system 2. Decreased anxiety and increased mood 3. Increase of hormone production and regulation 4. Weight management 5. Healthy digestive system 6. Nutrient availability 7. Healthy hair, skin & nails • These are just a handful. Let’s get happy and healthy! 🤸🏼‍♀️ #happybelly #howhealthyisyourgut (at Union Pilates) https://www.instagram.com/p/B1NKxSCgf2R/?igshid=k8rax7rtb5nh

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It’s not just about how strong you are, but how well you can control you body, and your mind. The state of your mind determines your success to launch, how well you focus, control, balance and stay strong. The ability to build a strong mind = a strong body. 🧠 #staystrong (at Union Pilates) https://www.instagram.com/p/B1LMEDOAu6s/?igshid=8of2f6ylwu0y

[kaylafurmanczyk]

My favorite winter breakfast is my Fibre Rich Oatmeal, with caramelized apples, ginger, cinnamon, and dash of maple and topped with Kefir. • Get creative in the kitchen next time your cooking, I love creating new oatmeal recipes, it’s my favorite meal of the day. • I love adding the @thecultureco_ Kefir on top of my oatmeal each morning, not only does it add extra protein to my breakfast, but it is jam packed with healthy bacteria. Kefir is rich in probiotics, but what does that mean? • A healthy gut is a happy gut right? Probiotics are the good bacteria that sit in our bellies, they help to protect us from the bad guys like toxins, viruses, illness and bad bacteria too. Having a variety of healthy bacteria in your body comes with an array of health benefits, like: 1. A healthy immune system 2. Decreased anxiety and increased mood 3. Increase of hormone production and regulation 4. Weight management 5. Healthy digestive system 6. Nutrient availability 7. Healthy hair, skin & nails • These are just a handful. Let’s get happy and healthy! 🤸🏼‍♀️ #healthygut #happybelly (at Union Pilates) https://www.instagram.com/p/B1KLGnOAbVG/?igshid=1nbqpvln8xwh6

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Its ridiculously cold in Melbourne right now, and I kind of wish it was snowing just like winter back in Denmark. 🇩🇰 • The Danes use a word called hygge, finding the joy in things, and it’s quite often used in winter, it’s used to celebrate the cosiness warmth and is almost like a form of mindfulness. Being grateful and thankful for the wonderful times we share together. 🤗 • On a day like today I’d be drinking hot cocoa, snuggling up in our apartment with hearty winter meals, and what better that delicious rich flavors. ☕️ • My favorite winter warmers are soups, curries and homemade pie (apple of course), or even pancakes with my best gal @fixpink • What are your favorite winter hearty recipes? How do you spend your winter days or evenings when it’s this icy cold? ❄️☃️ #gratefulness #hygge #heart (at South Melbourne, Victoria) https://www.instagram.com/p/B090IXVAst9/?igshid=ru9gmzu7g08n

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How much do you love smoothie bowls? It’s icy and super windy in Melbourne today, looking forward to some warmer weather to be able to enjoy another delicious smoothie bowl for breakfast 🙌🏻 What’s your favorite smoothie bowl combination? #smoothiebowl (at South Melbourne, Victoria) https://www.instagram.com/p/B0688EzA7WJ/?igshid=i46l0i57xgxr

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Finishing up a Tuesday feeling excited to have a day full of teaching tomorrow 🤸🏼‍♀️ Whose joining me @studio3australia - you’re in for a treat 🙌🏻 #pilates (at Studio 3 Australia) https://www.instagram.com/p/B00AKvJggGH/?igshid=1nh5g63ykhkhx

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We are almost through winter, but with colds and the flu peaking at this time of the year is super important to look after yourself, first. • It’s easy to take cold and fly tablets of end up on antibiotics when you are unwell, but have you ever taken a step back to think about your lifestyle, and how you can make some small changes to take care of yourself. #selflove • Want to know my top six tips for staying snot free, cough free and germ free during the winter season? • Get sure to check out my post online at 9am (a little bit of early morning reading). ☕️ (at Melbourne, Victoria, Australia) https://www.instagram.com/p/B0y_CR0AvVR/?igshid=1k82mropytla5

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It’s Fri-yay and that means smoothie bowls for breakfast 🙌🏻🍓 • This baby I whipped up based on what I really felt like: - 1 cup Almond Milk - 1 cup Frozen Bluebs - 1 frozen banana - 1 tbsp Chia Seeds - 2 tsp @vitaleveryday Super Greens - 1 tsp @thebeautychef Glow Powder - 1 tsp Maca Powder - 1 handful Baby Spinach - 1/2 Zucchini - 1 Scoop Protein Powder - 1 tsp Cinnamon - 1 tbsp LSA • Topped with Almonds, Cacao Nibs and Strawbs for the win! • This baby was loads with fiber, prebiotic rich foods and probiotics. My favorite gut-loving smoothie too date! • Do it for your gut kids! 🙌🏻 #loveyagut (at Melbourne, Victoria, Australia) https://www.instagram.com/p/B0FqZC8As6y/?igshid=crhi2chi4u06

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I love it when I get to massage my spine, build on my spinal flexibility and control of the entire body. It’s a challenging movement to teach, but it’s the best way to finish classes. Do you want to do this Short Spine exercise in class this week? Teaching at @coreplus_studios Port Melbourne Saturday 4pm & Sunday 4:15pm! Come play & sweat it out in this icy weather! ❄️ #Pilates #portmelbourne (at CorePlus Port Melbourne) https://www.instagram.com/p/B0DPyUZAsdA/?igshid=kj9q7pupb923

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Do you know much about the microbes in our gut and the messages that are transmitted to and from our brain? 🧠 • You’ve heard it before, the gut is out second brain, and this is the reason why. • The reverse connection between brain and gut means that the gut sends messages to our brain which then allow us to think, feel and use other senses in our body. If we eat something that is contaminated, our gut first responds, the bad bacteria attack and sends a message to our brain to signals the feeling of sickness and pain. • Vice versa, our brain senses something first, let’s use anxiety as an example. Our feelings send signals down to our “gut” which release particular chemicals, or don’t, for instance secretion of stomach acid for digestion. Particular feelings hinder the secretion, whereas others may increase the production. • This is why when you are nervous or stressed, you may immediately need to run to the bathroom. It’s not abnormal, but learning what triggers certain reaction will allow you to understand your body better, and nourish it the right way. • #guthealth #braingutconnection (at South Melbourne, Victoria) https://www.instagram.com/p/B0AmXyQgphZ/?igshid=9y41jispg1gk

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Yesterday’s lunch may not look like the most appetizing, but it definitely was delicious, and it’s good for the gut too. Prebiotic rich foods, a fiber packed plate, protein, and of course EVOO (with a side of beetroot hummus). 🥑🐣 #guthealth #prebiotics (at Moonee Ponds, Victoria) https://www.instagram.com/p/Bz6ZdZigm-7/?igshid=a5yzvrwordq2