RyallFitness

T-7 Days… Costa Rica Retreat 🦋🙌🏼 @ryallwellnessexperiences #Growth #LevelUp #Restoration #SoldOut #transformation #holisticwellness #luxuryretreat

You might be thinking, “avocado and ice cream together?! 😳 Avocados have the most amazing smooth and creamy texture, making them a perfect addition for smoothies, ice cream and even mousse recipes 🙌🏼 Not to mention, they’re a nutrition powerhouse and help to balance hormones too. They contain two super powerful compounds called plant sterols, which can help block estrogen absorption and promote progesterone production and beta-sitosterol, which can help balance the stress hormone cortisol 🥑🦸🏻‍♀️ Here’s how you whip it up in under 5 minutes Ingredients 👇🏻 🥑1 full can of full fat coconut milk *organic 🥑2 ripe avocados - halved, pitted and peeled 🥑1 ripe banana 🥑1 pack of stevia, monk fruit or natural sweetener to taste 🥑3 tablespoons of SF maple syrup 🥑2 tablespoons of lemon juice *power up this recipe by adding some vanilla, plain or chocolate protein powder 💪🏼 Method: Blend all ingredients together and pour into a loaf pan, distributing evenly Freeze for at least 4 hours. For best results, eat within 48 hours and cover loaf pan with tight plastic wrap to avoid browning. Makes 4 servings @ 293 calories per serve, dairy-free. I hope you love it 😉👩‍🍳 For more simple & nutritious recipes that you and your family will love, pick up a copy of my book, How To Eat, in digital or paperback on Amazon 📚🧑‍🍳 🔗in Bio. www.ryallgraber.com/how-to-eat #AvocadoIceCream #HormoneBalancingRecipe #HealthyFats #GuiltFreeTreat #HealthyIceCream

Whaaat a weekend!!! Still buzzin’ after a SUPER high-vibin’ 3 days in Oslo, Norway at the @zinzinoofficial Annual Event 🇳🇴👑🐠⚖️🔬 Loved meeting more of my Zinzino family, learning more about our test-based nutrition products and connecting with people that think BIG ✨ Super inspiring & refreshing to share space with fellow, health enthusiasts,, fearless leaders and swap stories about overcoming setbacks and success strategies in life. When we connect, we grow 🌿 When we grow, we rise 🚀 When we rise, we lift others up with us 🙌🏼 Leadership is a lifestyle. If you want to live the lifestyle, surround yourself with people who are leveling-up in LIFE and watch your potential unveil 👑🚀 📣Interested in joining the tribe at Zinzino? I’m accepting applications now for 2 ambitious team members to work with me and my Scandinavian partners. Send me a DM or 📧 ryall@ryallfitness.com to learn more 📣 A huge thank you to our Founders @hilderismyhrsaele & @orjansaele for creating this event and the invitation to be a part of this next-level experience. My Swedish partners @sofie_taijonlahti & @patricnilssonse , thank you for the VIP treatment and hospitality. I’ll be sipping on this until we meet again for live training this winter!!! 😎✈️ #zinzinoannualevent #leadershipisalifestyle #personaldevelopment #zinzino #testbasednutrition #growith #levelup #zinzino

No other word today than #BLESSED 🙏🏻🥰🥳 45 years full of blessings that I’m forever grateful for. With a lot of heaviness in the world right now, it’s never been more important to pause and CELEBRATE OUR LIVES 🙌🏼 To truly appreciate the small things, let go of things that don’t matter (or things we can’t change) and be grateful for this gift we receive, everyday when we wake up, called life 🙏🏻💔🇵🇸 Thank you for being here in my community and for allowing me to share my passion and purpose with you. I promise to continue to make you feel #Powerful, #Healthy and #UnStoppable. I’ve got so much in store for you - we’re just warming up over here 🚀👑🦋 #45alivetothrive #goodbye44 #powerful #bestmeyet

In case you haven’t heard the news… I’m teaming up with @drshyrlenabogard to bring you an expertly curated retreat focused on hormone optimization, detoxification and holistic wellness in paradise🏝️🙌🏼 I’ve designed this very special retreat for the empowered woman who’s been giving her all and is feeling burnt out & plateaued; craving a re-set to realign with her true self to create powerful, healthy change in her life. A day in the life of this retreat features these amazing experiences👇🏻 🌊4 nights at the 5 star luxury beach front Villas Del Mar with daily personal concierge service 🌊Chef-prepared breakfasts, fresh squeezed juice, healthy snacks,& nourishing lunches & dinners. The menu is designed to detox & energize. All dietary preferences will be accommodated. 🌊Herbal elixirs & tonics daily for detoxification, harmony, balance & relaxation by @hierbera.uh 🌊Nutrition education followed by a live cooking Masterclass with Ryall & her personal chef Oskar Rios. Learn healthy cooking, boost your culinary skills, open your mind to new ways of eating & nourish your body. 🌊Complete at-home blood testing prior to your arrival. This includes a thorough female hormone panel, cardio-metabolic + omega 6:3 profile by @zrtlaboratory & @zinzinoofficial. 🌊1:1 consult with Dr. B for a personalized interpretation of your blood work results. 🌊Hormone Health Masterclass to equip you with all the knowledge you need to know about hormone health, HRT options & transitioning through perimenopause & menopause with ease by Dr. B. 🌊Beach Workout, Strength & Performance Training session, Mindset Sessions & 1:1 consult with Ryall 🌊Private Yacht afternoon (bliss 🙌🏼) 🌊Ice Bath Experience with Wim HOF breathing exercises & meditation by @recharge.cancun 🌊Yoga & Therapeutic Massage 🌊IV Vitamin Therapy for detoxification, immune support & recovery by @iv_itamin_ 🌊Welcome Gifts It’s time to rejuvenate, rebalance, rediscover your strengths & resilience and reignite your inner spark✨⚡️ Join us in Cancun & emerge as the best version of yourself. Your journey to greatness begins now!🦋 APPLY 👉🏻🔗 in Bio or head over to www.ryallgraber.com/luxuryretreats

Make. Some. Noise. 🤩🥳 #Giveaway In honor of @zinzinoofficial launch in Mexico, one lucky winner is going to get the ULTIMATE HEALTH KIT 📚👩‍🍳👩🏼‍🔬🔬✨ Level up your health with a copy of my book, How to Eat + an Omega 6:3 at-home blood test from @zinzinoofficial ✨ (value $250USD) Here’s how to enter 👇🏻 1️⃣ Follow @ryallwellness + @zinzinoofficial 2️⃣ Tag 2 people Winner will be announced October 17th. There’s no limit on entries! Good Luck! 🍀🤞🏻 *Winner must be a Mexican citizen or resident 🇲🇽 #GetHealthyGift TheUltimateGiveaway #TestYourHealth #HowToEatTheBook

Why is making the ‘healthy choice’ so confusing?! 🤷‍♀️ Nutrition marketing can often be misleading by emphasizing one aspect of a product while downplaying its overall nutritional value 👎🏼 Buzzwords like “low-fat” or “natural” may divert attention from high sugar content, poor quality ingredients or artificial additives. It’s vital to read labels and consider the complete nutritional profile for informed choices 👊🏻 And when it comes to making these informed choices about what we put into our bodies, I w✋🏼✋🏼, I’m shifting the spotlight from just ‘counting calories’ to diving deep into those ingredient lists🧐🍽️ 🔍 Reading nutrition labels is like deciphering the secret code to nourishing your body.🤓💪 It’s not just about the numbers on the calorie count, but the QUALITY of those calories that truly matters. 💡📊 ✨ Ingredients are the superheroes of your food. They can either fuel your body with essential nutrients or burden it with artificial additives and preservatives. 🦸‍♀️🥦 🌾 Focus on ingredients that are whole, natural, and pronounceable! Look for nutrient-rich sources like fiber, vitamins, and minerals. These are the real game-changers for your health and well-being. 🥕💊 🧬 Remember, our bodies are incredibly complex systems that deserve nourishment, not just calorie counting. 🤔 Calories matter, but they should be secondary to the quality of those calories. Our bodies need more than just energy; they need nourishment. Nutrient-dense foods packed with vitamins, minerals, and antioxidants are the real MVPs! 💪🥦🌈 So, let’s make the shift from just counting calories to nurturing our bodies with the goodness of nutrient-dense foods. Your body will thank you, and you’ll experience a transformation that goes far beyond numbers on a scale💪🙌 And bravo, @marysgonecrackers 👏🏻 I picked it! @rwgarciasnacks challenging you to step up your marketing integrity and product quality! 👎🏼 #NutritionMatters #IngredientFocus #SmartShopper #ReadYourLabels #HolisticWellness 🍏🍽️

It’s estimated that 80% of women suffer from hormone imbalance. As a Hormone Health Coach I often see women normalize not feeling themselves, when hormones are the culprit for their physical & mental health challenges 🥺🔬 Estrogen dominance is the condition of increased estrogen levels relative to progesterone levels in the body. This imbalance may be the result of overproduction of estrogen by the body or changes in estrogen metabolism and excretion ⚖️ When this imbalance happens you may experience the following symptoms 👇🏻 1️⃣ Mood Swings: Ever feel like you're on an emotional rollercoaster? Estrogen dominance might be playing a role. 2️⃣ Irregular Periods: Your menstrual cycle can become unpredictable and heavy. 3️⃣ Weight Gain: Stubborn pounds that won't budge? Especially around your mid-section…Hormones could be at play. 4️⃣ Fatigue: Feeling drained despite enough sleep? Hormonal imbalances can zap your energy 😴 But here's the empowering part ladies💪🏼 You can take control of your hormonal health and overcome estrogen dominance naturally. Here are some of my strategies to help you do this 👇🏻 🌿 Nourish with Whole Foods: A balanced diet rich in fruits, veggies, & lean proteins supports hormonal harmony. The recipes in my book How To Eat (🔗 in post) are a great place to start. 🧘‍♀️ Manage Stress: Incorporate stress-reducing practices like yoga, meditation, or deep breathing into your daily routine. We all have some level of stress in our lives, it’s how we chose to manage it that matters 🔑 🏋️‍♀️ Exercise Regularly: Physical activity helps balance hormones & boosts your mood. And yes, lifting weights will give you added hormone-boosting benefits! 💤 Prioritize Sleep: Quality rest is your hormonal reset button. 🌼 Herbal Support: Consider herbs & plant compounds like chasteberry, berberine, DIM, & evening primrose oil, which can aid in hormone imbalance. Remember amazing ladies, it's all about #holisticwellness 🙌🏼 Embrace these basic practices, and you'll be on your way to achieving optimized hormones and feeling your absolute best through all phases of life🌟 Learn more 🔗 in Bio 👆🏼 #HormoneHealth #EstrogenDominance

Let’s keep this Mexican Independence Day going 🇲🇽🎉 A winning recipe that makes everyone happy as it’s so speedy to whip up, it’s gluten-free and vegan. This high-fibre, high-protein, meat-free meal always gets high praise from taste testers 😃 The flavors of Mexico in a budget-friendly meal that’s super simple to create, stays fresh for days and makes great left overs for burrito filling! INGREDIENTS: 1/2 cup black beans 1/2 cup cooked and cooled lentils 1/3 cup corn 1 tbsp sliced green onion 1/4 cup red and green pepper 1 tbsp minced fresh parsley 1/2 tsp sea salt 1/2 tsp freshly ground black pepper INSTRUCTIONS: Combine all ingredients in a bowl and hand stir until combined. Add a tbsp of homemade salad dressing for a fresh taste. Enjoy! Nutrition Facts: Servings Size: 10 Calories Per Serving: 185 Macros: Protein 8g Net Carbs 26g (7g fiber) Fat 6.5g #VivaMexico #PowerBowl #VeganBowl

Such a special day as we celebrate Mexico and Zuri’s Mexican heritage on Mexican Independence Day🇲🇽🎉 From the colorful papel picado decorating her school to the mouthwatering aroma of tamales in the air (yum!), it's a day filled with joy and cultural pride🫔🇲🇽 I was so proud this morning watching her, with her tiny hands holding her Mexican flags, dancing to the beat of the Mariachi, as she went to her school fiesta💃🎶 She sparkled bright knowing that this celebration is a part of her beautiful story. As parents, we're honored to share this rich heritage with Zuri, teaching her about the resilience, traditions, and the vibrant spirit that define Mexico. We're committed to nurturing her cultural roots; teaching her the importance of unity in diversity, helping her master both English and Spanish language and letting her know that she is a shining example of the beautiful blend of cultures 🫶🏻 We are so proud to be Mexican! I love our high-vibin’ life here and the beautiful and kind people of Cancun so much. I feel so privileged to be able to raise Zuri in such an incredible city with so many opportunities and design this beautiful life and live a lifestyle that we couldn’t live anywhere else 🌊☀️🏖️ Here's to our little Canexicana, who fills our hearts with love and pride every day! On this special day, we celebrate her connection to the land of mariachis and margaritas and we celebrate Mexico 🥳🇲🇽 Happy Mexican Independence Day! #MexicanIndependenceDay #ZurisHeritage #ProudMexicana #CulturalBlend

🌟 Unlock Your Inner Strength: The Marvels of Muscles for Women! 💪✨ Ladies, let’s talk about the incredible gift of muscle and why it’s your wellness BFF. 💃 💥 Metabolism Magic: Muscles are like your body’s calorie-burning furnace. The more muscle you have, the more calories you torch even when you’re chilling on the couch. 💥 Hormone Harmony: As a Hormone Health Coach, I’ve witnessed how muscle plays a pivotal role in hormonal balance. It can help regulate those mood-altering hormones and keep them in check. 💥 Confidence Booster: Building muscles isn’t just about physical strength; it’s about mental fortitude. When you see what your body can achieve, your self-confidence soars. 💥 Injury Armor: Muscles are your body’s natural armor, safeguarding your joints and reducing the risk of injuries as you conquer life’s challenges. 💥 Energize Your Days: Feel the zest for life as strong muscles provide you with lasting energy and vitality. 💥 Age Gracefully: Muscle can slow down the clock on age-related muscle loss, helping you stay active and vibrant. Embrace the journey of sculpting your strength, not to meet society’s standards, but to be the healthiest and happiest version of yourself. Flex those muscles, and let your inner warrior shine! 🌟💪 #StrongWomen #MuscleMatters #innerstrength #ryallgraber #ryallwellness #performancecoach

🚀 Fitness: The Ultimate Boundary Breaker! 🙌 Let me tell you, my fitness journey has been a rollercoaster ride, filled with challenges, setbacks, and moments where giving up seemed like the easiest option 😭 But guess what? I didn’t quit, and that decision has transformed my life in ways I couldn’t have imagined ⭐️ That’s why daily workouts are an essential ingredient at my wellness retreats @ryallwellnessexperiences 🦋 Because #Fitness is more than just sweating it out at the gym or following a strict diet plan. It’s a vehicle, a powerful one, that propels you through the boundaries you once thought were unbreakable. 💪 🌟 When we push ourselves physically, we develop resilience that transcends into every aspect of our lives. We become warriors who can conquer any obstacle that stands in our way. 🌟 Fitness is the key to unlocking our hidden potential. It teaches us the art of discipline, dedication, and determination. 🌟 It’s not just about achieving that perfect physique; it’s about embracing the journey, learning from setbacks, and emerging stronger. So, my friends, whether you’re a mom like me (and all the ladies featured in this workout!), you’re juggling multiple roles, or someone facing their own battles, remember this 👇🏻 Fitness is your passport to self-discovery and limitless growth 🛂🥇🚀 Break those boundaries, embrace the challenges, and let fitness be your guiding star to a life full of strength, resilience, and boundless possibilities. 🌟💪 Join us! Our February and May 2024 retreats will be announced soon. We’ve got some exciting destinations! Follow @ryallwellnessexperiences to learn more. 🎥 @luzsuavefilms 📍 @elitezenter ⚡️ @fit_tif_pro I had so fun planning and being a part you’re athlete retreat Tiffany! Can’t wait for next year. So excited for you to be stepping into this opportunity 🦋🚀🦋🚀 #FitnessUnleashed #BreakBoundaries #YouCanDoIt #WellnessRetreat #Retreat #MexicoRetreat #Luxuryretreat #LevelUp

Real talk after a REAL good sweat with fellow IFBB Fitness Pro and Mom, @fit_tif_pro ⭐️👍🏻 What do you think her greatest secret to success is? 👇🏻 #MindsetMatters #RealTalk #Believe #Achieve