🌻Today’s SKW Sunny Spotlight is on Jamila Lunkuse @dose_of_jam 🌻Jamila is a personal trainer and one of the coaches at CrossFit Kampala, the first CrossFit box in Kampala @crossfit.kla She's mobile and can meet clients with all the equipment they need. 🌻The workouts she creates are bespoke and designed based on your individual needs, medical history and fitness goals. 🎉Jamila is also a two-time Olympic swimmer who participated in both the 2012 and 2016 Games. Now we don’t know about you but we DEF want an Olympian in our corner as we attempt to take on any fitness challenges. 😊 Jamila’s Instagram is chock full of workouts you can do at home, from beginner-friendly to advanced. If you are looking for an account that will become your go-to source of a workout designed by an expert that you can do anywhere and get your fix, go get your dose of jam *wink* (did you get it? lol). #womeninfitnessuganda #womeninfitness256 #skwfitness #fitness256 #crossfit256 #fitnessuganda

🌻Today's SKW Sunny Spotlight is on Martina @shefit256 🌻Martina is a women’s fitness trainer. She loves seeing women feel their best when they are living a healthy lifestyle. 🌻Martina is an unassuming frickn queen with the weights section of the gym. You know those people you see heading straight to the squat rack and you watch them load the bar and you are sure they’ll just pass out under its weight and then BOOM! They lift, press, pull and push with such ease and mastery that you want nothing more than to learn their craft (and be their friend but let’s save that for later). 🌻Follow Martina and try the workouts she shares regularly on her Instagram but even better, make sure to watch for her Sunday Stretch routine that will definitely make your body give you a pass for all the self-love you keep promising and not delivering (too loud?) #womeninfitnessuganda #skwfeatureweek #skwfitness #healthandftinessuganda #fitness256 #crossfit256 #crossfituganda

Hello, friend! 😊 🌻SKW is all about creating a conscious wellness community and that includes sharing information, tips and tricks. On the fitness journey, in particular, community is incredibly important as it will constitute the hype you need to take you through an extra burpee or to go up that incline. One obvious fact is that a community is made up of more than just one type. Some of us love speed, others love to take our time; some of us love kind encouragement while others (for some crazy reason) want to be shouted at, small small. 🌻We are honored to share with you the profiles of some of the amazing women within the Ugandan fitness community who inspire us daily and remind us that all our fitness goals matter and they are achievable. Ok, all the reasonable ones :-) Whatever your authentic style, you can find your tribe that will walk with you on your journey to crashing your fitness goals! We hope you're excited about SKW's Ladies in Fitness Week because we are! 😊 #skw #skwfeatureweek #fitnessuganda #healthandfitnessuganda #womeninfitness

Smoothies, Soups, Sandwiches and Salads can be made for any of the meals of the day- from breakfast to dinner to everything in between (appetisers, snacks and desserts) You really do get bang for your buck with these meals, so much so that it kinda feels like cheating. Bonus point: they are so filling. So while you plan your grocery list this weekend, add lots of ingredients that can go into your Smoothies, Soups, Sandwiches and Salads. What fruit and veg do you plan on indulging in next week? #sunkissedwellness #skw #goodfood #healthyfood #nutritiousfood #healthandnutrition #healthandnutritionug #healthysnacks

Fruit and veg are such versatile ingredients. They are often the most predominant part of Smoothies, Soups, Sandwiches and Salads. The best part is you can ‘mix and match’ them. Today, you can have a red smoothie, tomorrow, orange; the next day, a thick and creamy one; the day after that, a light and refreshing one. You can prepare a light and cold soup for days when you just want the equivalent of a drink in a bowl, and then the richest soup for the day when what you want is a hug in food form. You can have a super light, summer breezy salad or a dense and filling one that will keep you till the next day. The range is phenomenal! Tag a friend who’s been looking for a smoothie recipe #skw #skwtips #smoothieoftheday #healthyfood #goodfood #healthandnutrition #healthandnutritionug #healthandwellness #mindfuleating

If you’re still not convinced that Smoothies, Soups, Sandwiches and Salads are the next best thing, then maybe learning that the ingredients for these nutritious meals can all be ‘prepped’ beforehand thus making the entire process that much simpler (as if it was not simple enough already. I mean!). Meal prep can be as simple as: 1️⃣slicing, dicing and freezing your fruits and veggies for when you’ll want to make that smoothie 2️⃣chopping up some of the veggies you intend to use in your salad ahead of time and making a large batch of salad dressing for the week 3️⃣you can even go as far as pre-cooking your soup ingredients and leaving the mix in the fridge ready for the blending and final seasoning when you’re ready for that meal Does the recipe we shared look like something you're willing to try? #skw #sunkissedwellness #soupoftheday #healthandnutrition #intentionalliving #healthandwellness #healthandnutritionug #healthyfood

Another reason why Smoothies, Soups, Sandwiches and Salads are great go-to nutritious meals to get you on that healthy-eating-train is because they each consist of only two main stages: 1️⃣preparing ingredients 2️⃣combining those ingredients into one large mix. That takes a lot of the drama out of the grand feat that is ‘cooking’. Tag a friend who loves avocadoes and will love today's sandwich recipe. #nutritiousmeals #healthandnutrition #mindfulness #intentionalliving #skw #skwtips #nutritioussnacks

My trick to maintaining even a semblance of ‘clean/healthy eating’ has been to focus on four of my go-to, easy to make healthful meals whenever I feel stuck in a rut. My four go-tos are Smoothies, Soups, Sandwiches and Salads. Smoothies, Soups, Sandwiches and Salads are what I would call a ‘cheat meal’ because in one bowl/mug, you get several different colours, textures and flavours. This means you are getting a variety of different fibre and other nutrients in one go (for instance all the orange-colored foods are high in beta carotenes while the purples are high in antioxidants. This is incredible for your gut health as well as your health. Save this post for when you want to make a quick salad. #skw #skwtips #minfulness #intentionalliving #healthyfoods #healthandnutrition #fibrerichdiet #nutritioussnacks

My ‘Magic Trick’ for Making Healthful Meals: The Four S’s (Smoothies, Soups, Sandwiches and Salads) Making healthful meals has got to be the equivalent of getting up from the couch to go to the gym for fitness. You aspire to be that person but the way your current mind, body and soul are set up make it impossible for this to be anything but a constant source of disappointment. Continuing to believe that you can come from making meals that are far from what your health goals require straight into making meals that make Dr. Kasenene applaud is trying to make unsustainable monumental shifts where you really only need to take micro-steps. This week we’ll be sharing how to set yourself up for success with simple healthful meals when you have no clue where to start or have trouble sustaining the momentum. What are some of your favourite go-to nutritious meals for that recurring moment when you’re out of ideas? #skw #skwtips #healthyfood #healthandwellness #mindfulness #nutritousmeals #healthylifestyleuganda #healthandnutrition

Finally, on sleep ☀️The truth about sleep is that, like every other important thing in your life, you’ll only get as much of it as you allow yourself to. And it’s quality will be predicated also on how much effort you put into it, generally. ☀️Most of you have read these posts on sleep and told ourselves, ‘oh, I know all these things already’ but how many are actually attempting to either, try to incorporate better sleep habits or at least figuring out why nothing’s working? Not many, I’m sure. ☀️Even when you know all the benefits of a healthy practice, it doesn’t guarantee you’ll put in the work to get better at it. This is the age-old adulting conundrum; you know what’s good for you but you fail to see how you’re getting in the way of attaining it because of your self-limiting beliefs. “It might seem totally counterintuitive, but we are not really wired to be happy; we are wired to be comfortable, and anything that is outside of that realm of comfort feels threatening or scary until we are familiar with it.” Brianna Wiest ☀️Start with the realization that you will fight any change simply because that’s your inherent human response... at the start. But if you keep at it, you’ll create and define a new normal and that’s what you’ll now drift towards more naturally! ☀️Here’s the ultimate lesson to help you change how this and every other path you start on with a mission to live your best life ends. MICRO-STEPS. Start micro/tiny/small. ☀️Move one baby step today and take another tomorrow. Pick one area you want to focus on and change, break it down into small, easily achievable, daily goals and commit to doing that one little thing until you feel it’s more or less coming to you naturally. Then start on the next. What MICRO-GOAL are you creating for better sleep today? If you'd like to lock it in and hold yourself accountable through public declaration (another hot tip that really works)... write it down in the comments below. #sleep #sleepawareness #deepsleep #bettersleep #goodsleep #goodnight #grindcultureistoxic #whywesleep #sleepasmedicine #sleephygiene #rest #relax #mentalhealth #mentalhealthuganda #motivation #intentionalliving #skw

This is your weekly reminder to DRINK WATER because your body needs it. ⁠ ⁠ That's it. That's the post. ⁠ ⁠ #water #drinkwater #waterislife #drink #skw #sunkissedwellness #skwtips #healthybody #wellness #wellnessblogger #wellnessug #wellness256 #mindbodysoul #mentalhealth #wellbeing #fitness #motivation #fitness256 #healthylifestyle #intentionalliving #consciousliving #rest #relax #quenchyourthirst

Basics of Sleep Hygiene part 2:⁠ ⁠ 😴Daytime power naps. ⁠ Do you nap during the day? If so, don’t over do it otherwise your night sleep will be thrown completely off the track. An easy example of this is toddlers; yes they have to have afternoon naps, but if that nap turns into a 3 hour black out session, you know you’ll have an energizer bunny on your hands at night. It’s the same for you. You don't want to be wide-eyed at night because you "finished your sleep" during the day.⁠ ⁠ 😴Devices. Yes, we have work and school and our side gigs and friends and family and FOMO and Netflix and all the things pon things. ⁠ But if you want to be fully plugged in for all these things and more, you have to unplug from the devices. If your sleep time is 10.00 p.m., you should probably not be staring at any devices past 9 p.m.⁠ ⁠ 😴Substances that will hinder your sleep.⁠ Manage your consumption of substances like alcohol, coffee, milk (for some), recreational drugs. If you do consume them, try not do it too close to bedtime.⁠ ⁠ 😴Listen to your body. This is the MOST important. If you’re seated in front of the computer or Netflixing while dozing, even if it's just 8 p.m. and your sleep time is 9 p.m., you have no business being awake. Your body is telling you that it’s done for the day. Listen! ⁠ ⁠ Which one of these tips are you trying to incorporate?⁠ ⁠ #skw #sunkissedwellness #skwtips #sleep #grindcultureistoxic #justsayno #sleep #sleephygiene #deepsleep #rest #relax #goodnight #bedtime #selfcare #enegrise #sleepawareness #sleepbetter #deepsleep #whywesleep #healthyliving #health #healthylifestyle #wellness #wellbeing #wellnessblogger #lifestyleblogger ⁠ #mentalheatlh #mentalhealthawareness #mentalheatlh #mentalhealthawareness⁠