Crystal Herbert

✨New Recipe✨ . . . Bored during quarantine? Try making these! Do you love brownies? I know I sure do because I love chocolate! Tonight I made a healthier version with ingredients I had lying around while playing in the kitchen. They are chocolatey, not overly sweet to spike blood sugar out of control, and they are just the right texture, check out the recipe below 👇🏻 . . . 1/2 cup gluten free flour 1/3 cup cacao powder 1/4 cup coconut sugar 1 cup mashed sweet potato 1 very ripe banana 1 tsp vanilla 1/4 tsp baking soda 1/4 tap salt 2tbsp butter 2 eggs . . . Preheat oven to 350 degrees. Combine all dry ingredients in a large mixing bowl, combine wet ingredients in a medium bowl and mic with a mixer or blender until everything is smooth. Once wet ingredients are smooth, add to dry ingredients and combine together. Grease a 9x9 baking pan and pour mixture to cover the entire bottom. Bake for 15 minutes and enjoy! . . . Let me know if you make these and like them! #freshfocusedwellness #brownies #healthyrecipes #chocolatelover #healthybrownies #sweetpotatobrownies #healthylifestyle #healthyfood #healthyliving #healthandwellness #fitspo #liveyourlife #easyrecipes #healthyeating

✨Reflection Time✨ . . . Remember that your weight does not equal your worth! It is OK to take up space. . . . As a fitness professional my body has been through it’s seasons. I have seen my lowest weight being 119lbs to my highest weight being 220lbs. . . . During all of the season’s I was never good enough because I focused so much on the number on the scale. No matter how much I did I still wanted more. The number on the scale does not dictate your worthiness and it is only one piece of data. (Disclaimer: wanting to lose weight is NOT bad). . . . I got so deep into the physical culture that I did anything and everything to get smaller and smaller. Photo on the left is when I competed and was my absolute lowest weight, I lost my period, my hormones were all out of whack, I was moody all the time, I cried all the time, the list goes on and on. The photo on the right is me today, happy and healthy and at a weight and size that is easy to maintain and I am not fighting myself anymore. My goal now is just to get strong AF. I am proud of who I am, who I have become, and that I get to help people all over achieve whatever their fitness and nutrition goals! . . . #fitspo #emfitchallenge #quarantine #reflections #goals #gains #fitness #fitnessmotivation #fitnessmotivation #stayhumble #stayhumblehustlehard #liveyourlife #noregrets #loveyourself #justdoit #justbeyourself #nutritionist #nutrition #healthandwellness #healthylifestyle #healthyfood #healthy #healthyliving #solidcore

Times are tough especially with everything happening in the world, we all will prevail! . . . Today marks a temporary pause to my career, but it does not mean that my job is done! Thank you @solidcore for allowing me to be part of this amazing community . . . Until we all meet again xoxoxo #joblove #fitness #fitspo #pause #reflection #onedayatatime #nutritionist #solidcore #dowhatyoulove #lovewhatyoudo #dontstop #cantstopwontstop #untilwemeetagain #fitnesscommunity #community

Sisters from another Mister 💙 . . . Re-living every second of this past weekend while being held in captivity and practicing social distancing. . . . Find you friends who pick you up when you are down, make you laugh uncontrollably, and never judge you for being uniquely you! (Not pictured: Jen Beev) . . . #coronavirus #sistersfromanothermister #bestfriends #besties #womenempowerment #women #livingmybestlife #liveyourlife #nutritioncoach #livelikeyouweredying #noregrets #weekendvibes #sevenspringsresort #nojudgement #livelaughlove #goodtimes #covid2019 #socialdistancing2020

In times of uncertainty do things that bring you the most joy! . . . #coronavirus #socialdistancing #covid2019 #bringjoy #dowhatyoulove #cookyourheartout #cookeveryday #sparkjoy #freshfocusedwellness #healthylifestyle #healthyfood #healthyliving #healthyeating #stayhealthy #washyourhands #healthandwellness #choosejoy #chooseyourjourney #solidcore

Spring Is HERE ✌🏻 . . . #springiscoming #springvibes #warmweather #nutritionist #nutrition #dcvibes #summervibes #springishere #warmweathervibes #allthefeels #healthylifestyle #healthandwellness #fitspo #solidcore

New Year, Same Me, New Do 🔥 . . . #newdo #2020 #nomorebaggage #newyearnewdo #freshfocusedwellness #georgesalondc #bestfriendship #solidcore #fitspo #healthyliving #healthylifestyle #healthandfitness #healthandwellness

2020 is the year of change for me, all being positive! . . . I will be starting a new adventure as Studio Manager at [solidcore] Navy Yard 💙 while change is hard, change is always good! I am excited to be back on the mic and lead an amazing team of coaches! . . . #solidcore #solidcoredc #fitfam #fitspo #fitness #fitnessmotivation #coach #changeisgood #change #newstart #2020vision #2020goals #dcfitfam #dcfitness #fitspiration #liveyourbestlife

Merry Christmas ya filthy animals🎄 . . . #merrychristmasyafilthyanimal #santaclaus #dogsofinstagram #puppiesofinstagram #mybabies #howcutearethey #bestfriends #santaclausiscomingtotown #christmastime

Ever wanted to indulge but felt guilty about it? 🙋🏻‍♀️ . . . NEVER FEEL GUILTY FOR WHAT YOU WANT! Today was one of those days for me and I wanted a treat so I created this 👇🏻 . . . No So Guilty Muddy Buddies 🍫🥜 9 cups of Chex 1/2 cup unsalted unsweetened peanut butter (just the peanuts) 1 cup @lilys_sweets dark chocolate chocolate chips 1/2 cup coconut sugar 1/3 cup arrowroot powder . . . Melt the chocolate chips and Peanut butter in microwave for 1 minute or on stove, pour over Chex and mix together thoroughly, put mixture into 2 gallon bag, take small bag mix arrowroot powder and coconut sugar together to make “powdered sugar”, pour over Chex mixture and shake! . . . Super simple and delicious and half the calories and macros as the regular recipe 💪🏻 Now you try it and tell me how you enjoyed it 💕 #muddybuddies #recipes #recipeshare #nutritionist #nutrition #healthylifestyle #healthysnacks #grabandgo #homemade #fitspo #liveyourlife #chocolate #peanutbutter #chexmix #indulgeyourself #indulgenteats #freshfocusedwellness

✨Holiday Gift Guide✨ . . . Looking for holiday gift ideas? Look no further than my most recent blog post! The guide shares my favorite gift ideas and all of them are on sale today for Cyber Monday! Check it out with the link in my bio. . . . #freshfocusedwellness #nutritionist #empack #emfit #health #wellness #myempirica #healthylifestyle #holidayshopping #holidayguide #giftgiving #tistheseason

☀️VITAMIN D☀️ Soak up as much as you can, as often as you can! . . . #vitamind #sun #sunrise #sunshine #letthesunshine #daily #nutritionist #nutrition #calcium #magnesium #dailyvitamin #freshfocusedwellness

✨TRANSFORMATION TUESDAY✨ . . . Photo on the left is when I finished my last show in 2016, the photo on the right is me now! . . . Most transformation photos I see these days are all about losing weight. That is what most people want because diet culture wants us to believe we are the number on the scale or the size of the clothes we wear, however that is not the case. We are much more than a number. . . . The person that I was then is not the person I am now and I am much happier, healthier, and am on a mission to help others see they are more than just a number on a scale or in their clothes. Looking to be happier and healthier and not obsess over the scale anymore comment below AMEN. #nutritionist #nutritionistapproved #happy #healthy #liveyourlife #morethananumber #athlete #nonscalevictory #beforeandafter #transformationtuesday #healthylifestyle #girlswholift #liftheavy #allthethings #justbeyou #stopshrinkingyourself #emfitchallenge #freshfocusedwellness

🥚EGGS🥚⠀ Eggs used to get bad publicity, trying to lower cholesterol? Then you better not eat too many eggs...⠀ Yeah, it’s misinformation like that from uneducated people that cause fear in people and make them not want to eat eggs 🙄⠀ Here are FIVE FACTS you need to know about eggs and why they should be in your diet!⠀ .⠀ .⠀ .⠀ FACT 1: The yolk contains most of the nutrients, so don’t skip it! ⠀ .⠀ .⠀ FACT 2: A whole egg contains a percentage of most of the nutrients (vitamins and minerals) we need in our daily diet.⠀ .⠀ .⠀ FACT 3: You need cholesterol in your diet! Eggs don’t spike your cholesterol like doctors have told us. High cholesterol foods actually are not the cause of high cholesterol in the body that is associated with Heart disease.⠀ .⠀ .⠀ FACT 4: Egg phospholipids help cardiovascular health and can help reduce inflammation⠀ .⠀ .⠀ FACT 5: Eggs contain Omega 3’s and Lutein, what we need for eye health and brain health! ⠀ .⠀ .⠀ .⠀ What is your favorite way to eat eggs? I love scrambled or soft boiled.⠀ #eggs #scrambledeggs #hardboiledeggs #overeasyeggs #nutritionist #nutritionistapproved #eateggs #facts #wholefoods #eatwholefoods #justeatrealfood #fearfood #nobadfoods #vitamins #minerals #antioxidants #healthyfood #health #wellness #blog #healthylifestyle #nutrition #food ⠀#freshfocusedwellness

✨NEW BLOG POST✨ . . . This week on the blog I talk about exercise and if it is good or bad for you. Of course I LOVE exercise, but there is a point when there is too much! . . . There are many health benefits to exercise, which is why it is so good for you, but doing too much can be detrimental. Find out today through the link in my bio! . . . #exercise #exercisemotivation #exercisescience #overexercise #exercisetips #fitspo #nutritionist #personaltrainer #podcastlife #blog #justdoit #blogger #podcaster #health #wellness #wellnessblogger