https://vitalitywithkecia.com/blog daily 0.75 2024-05-18 https://vitalitywithkecia.com/blog/postpartumnutrition-basics monthly 0.5 2024-12-05 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/88fa7f8b-ecbb-4353-9847-2591ec14158a/salad.jpeg Blog - 10 Ways to Optimize Postpartum Nutrition - Ariana Carlson is a registered dietician, and long-time friend and former club soccer teammate of mine, and is currently pregnant with her third child. She was kind enough to write us up her version of the nutrition basics for caring for your newly postpartum body. Together, we are trying to make this less intimidating, simpler to understand, and more realistic to execute. I am speaking for myself as someone who generally eats mindfully and knows how to fuel my body, I could have used this after my first child was born. I am so excited to implement a stronger focus on nutrition during my recovery this time around. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/18d5c754-7eb1-4da8-b031-0adb26960620/ari.jpeg Blog - 10 Ways to Optimize Postpartum Nutrition - Ariana Carlson RD, LDN Ariana put together the actual content and explanations, and I included products and ideas that I am currently utilizing in my recent postpartum journey (that came sooner than expected!) https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1715717395824-GZ91MEYJ2N4ICS1KKXOI/IMG_4569.jpg Blog - 10 Ways to Optimize Postpartum Nutrition https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1715717444433-1WMZHMNTVANH1T2W3AA9/IMG_4570.jpg Blog - 10 Ways to Optimize Postpartum Nutrition https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1715717464958-NBPOAFK0ZJL4R2L2GZK5/IMG_4571.jpg Blog - 10 Ways to Optimize Postpartum Nutrition https://vitalitywithkecia.com/blog/your-cycle-and-nutrition monthly 0.5 2024-03-27 https://vitalitywithkecia.com/blog/your-cycle-and-training monthly 0.5 2023-07-05 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/354b00e0-b0e3-445e-8e18-e9e5d38f9ad0/PHASE+ONE.jpg Blog - Your Cycle & Training - FOUR DISTINCT PHASES The cycle in its entirety can be broken down into four distinct phases — each phase carrying implications for how best to train your body given the varying hormonal fluctuations. https://vitalitywithkecia.com/blog/diastasis-recti-training monthly 0.5 2023-01-11 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/60e3fa78-829d-48fb-8969-407dda5e1d78/Screen+Shot+2023-01-08+at+8.07.25+PM.png Blog - Diastasis Recti + Training Postpartum - What is Diastasis Recti? There is connective tissue that runs along the midline of our abdomen called the linea alba. During my pregnancy, I humorously called it my ‘jessica alba (you must find humor as your body changes!) The linea alba runs from the sternum all the way down to the pubic bone and during pregnancy it softens and becomes more lax to create space (similarly to the pelvic/hip region). Essentially, the span of connective tissue widens and our abs move further apart to expand as our baby grows. Again incredible, but also alarming when there’s still a big gap after baby is in your arms. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1624543543266-81DTKNHGHQIM19M868UO/Kecia_signature_transparent.png Blog - Diastasis Recti + Training Postpartum - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/blog/self-test-diastasis-recti monthly 0.5 2023-01-11 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1624543543266-81DTKNHGHQIM19M868UO/Kecia_signature_transparent.png Blog - Self Test for Diastasis Recti - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/blog/prioritzing-pelvic-health monthly 0.5 2022-11-22 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/495d486c-5045-49b6-b466-08939e892cc8/IMG_2660.jpeg Blog - Prioritizing Pelvic Health - I wanted to share my take-aways from our conversation with you because I feel like talking about pelvic health and the safe return to exercise after growing, carrying, and delivering a baby is SO FREAKING IMPORTANT. Also, simply normalizing talk about this area of our body without shame or embarrassment — it’s our anatomy and it’s part of what makes women so bad ass. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/2f9a8330-8e48-49cb-a94e-7ae32fdecaa3/IMG_1191.jpg Blog - Prioritizing Pelvic Health Attention to form, taking things slowly, and easing back into the workouts you loved pre-pregnancy requires patience, but is definitely worth it. It took nine long months of stretching, transforming, and growing for your baby…so it is going to take TIME to feel and see physical changes. Consistency over intensity! https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1624543543266-81DTKNHGHQIM19M868UO/Kecia_signature_transparent.png Blog - Prioritizing Pelvic Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/blog/my-whirlwind-pregnancy monthly 0.5 2022-08-08 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/89962409-51e6-4fa4-bef2-6689b2d4011c/IMG_8464.jpeg Blog - My Whirlwind Pregnancy — The Birth Story Prequel My birth was no exception. However, almost all of the birth prep I did encouraged the action of letting go – so I did my very best to do that in all areas during my pregnancy…because let’s be real, SO much of my experience was out of my hands. Read on. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/65ea030e-01cd-4ee9-9ed1-518644727d03/IMG_8774.jpeg Blog - My Whirlwind Pregnancy — The Birth Story Prequel - This was my last check up, post-covid, monitoring little Slater on December 28th https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1624543543266-81DTKNHGHQIM19M868UO/Kecia_signature_transparent.png Blog - My Whirlwind Pregnancy — The Birth Story Prequel - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/blog/pregnancy-favorites monthly 0.5 2022-04-21 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/4eeefd51-eb19-4f45-86a9-3fa540188cb8/image0+%281%29.jpeg Blog - Pregnancy Favorites So, after reflecting on those 9 special months, I wanted to share some of the things that helped me enjoy my pregnancy to the fullest. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1624543543266-81DTKNHGHQIM19M868UO/Kecia_signature_transparent.png Blog - Pregnancy Favorites - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/blog/slaters-birth-story monthly 0.5 2022-02-18 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/6f52b852-d5d9-4f76-a6d5-d5e42903259b/43DE8C37-C13C-4F6C-BEB6-15C7FB5793DB.JPG Blog - Slater’s Birth Story - December 29, 2021 I learned so much just from others sharing their stories, so I hope you enjoy reading mine. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/adad2816-f48e-458c-a701-8d10d853a6fb/4844DD37-F871-4D1C-9A98-B7BFBD7EDC5F.JPG Blog - Slater’s Birth Story I’m in that position, trying to manage intense contractions while a nurse *unsuccessfully* tried to get my IV in for a solid 45 minutes, small vein probs…luckily I was too focused on what I needed to do to be annoyed with her. Another nurse finally came to the rescue and got my stupid IV in…and now that I could leave that spot I was leaning all of my weight on Riley, who was literally holding me up and encouraging me as each contraction hit. I tried my best to groan in low tones, and not scream in his ears. Probably unsuccessfully. Regardless, that contact with him helped me cope so much; he was a source of comfort in such an unknown experience. He was so great. My doula also provided counter pressure to my hips, and that was amazing to lessen the strength of the contractions. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1645041135349-CKDPLE0AGKFS6X1Y21MC/7CE87FEA-B209-4555-8ACD-71CE39B65B51.JPG Blog - Slater’s Birth Story https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1645041137970-8W2IUF9CLGSKMKT9UD0N/4178CBF7-D3F0-4295-896A-7294A1A8CF6E.JPG Blog - Slater’s Birth Story https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/55d21332-b003-4c51-b1a0-058a8fe1a5e4/21AB5EC1-E306-43D0-8BF4-EF82EB8819F8.JPG Blog - Slater’s Birth Story - I think I only needed two more good pushes after that and Slater Michael Sheahan came swiftly noodling into the world at 1:19pm. I was in a daze, and crying of course, because I couldn’t believe HE was here. He was purple, and gooey, and absolutely beautiful. The “it’s a boy” moment was honestly a little anticlimactic because Riley and I both had a feeling our boy was in there for the majority of my pregnancy. However, the excitement, disbelief, and joy was definitely all there. They placed him on my chest immediately and I got to hold him in his very first moments of life – I’m tearing up again as I revisit that memory. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/81f8e6ba-7a55-4375-b896-2ba068e98e4e/ABFD45B2-05F5-4F2D-A4B1-F1DBA7FC620C.JPG Blog - Slater’s Birth Story I was still so overwhelmed from the entire experience, and coming down from my adrenaline high, but looking at him and then looking up at Riley right there with us was life changing – it was a moment I had dreamt of for longer than the past nine months, and it was happening. I did my best to soak everything in, and we spent the next two hours in that room as they cared for my needs (I had a few minor issues from such a quick delivery) and made sure I was okay to transfer to where we’d stay overnight. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1645140294980-KLFRU0NQOBLL6L9SWWFL/5C955BA5-701C-4647-B036-D09139EB9B37.JPG Blog - Slater’s Birth Story https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1645140306849-OFG8NYD6O1GX5ZJ6WXUV/EB632AD2-BEAF-4E67-B312-D6ED13461EF7.JPG Blog - Slater’s Birth Story https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1645140308936-BWKDPMPFEQ6C5DTGATZI/FEF9249D-7F82-436E-AFD3-39EDB3C7AD8E.JPG Blog - Slater’s Birth Story https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/e3ef3bbc-76a3-4efd-a3e1-07473f84b040/8D477CEE-CE6F-47A7-8CD9-D9876C1FCCF2.JPG Blog - Slater’s Birth Story - Slater Michael 8lbs 2oz 21 inches 1:19pm 12.29.21 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1624543543266-81DTKNHGHQIM19M868UO/Kecia_signature_transparent.png Blog - Slater’s Birth Story - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/blog/birth-chat-with-mom monthly 0.5 2022-02-16 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1637118655510-IDR2HC9EIAGKY3NHERSP/90899F77-C832-4772-94BE-C2278A622B9F.JPG Blog - Birth Chat #1 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1637118654994-5KXNUDGS1SX34ZM8IP2R/810671F9-E77E-4615-85D8-FB4BC4CCE6BB.JPG Blog - Birth Chat #1 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1637118658850-VF6MAOV3605S65WKHJW3/948986D6-AF70-43DB-BC6E-89DA62AADCB9.JPG Blog - Birth Chat #1 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/fbea51d6-6fa4-4eb0-bbee-e43fea040888/kilroy.jpeg Blog - Birth Chat #1 - This little character is “Kilroy”… This is “Kilroy” if you also had no idea what she was talking about! https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1624543543266-81DTKNHGHQIM19M868UO/Kecia_signature_transparent.png Blog - Birth Chat #1 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/blog/prenatal-bonding monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1624543543266-81DTKNHGHQIM19M868UO/Kecia_signature_transparent.png Blog - Prenatal Bonding - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/blog/5-things-ive-learned-from-our-free-agency-experiences monthly 0.5 2021-11-07 https://vitalitywithkecia.com/blog/joshua-tree-elopement monthly 0.5 2021-09-15 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627497520084-PWHDH4P54A3SVUA49MGL/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--61.jpg Blog - Our Joshua Tree Wedding - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627598147895-45UPO88XWD8CQP3XW3TG/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--5.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627598178958-QR80JTIGH2FF8PKEQRST/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--22.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627598210617-L2VPD0Y37C6UYW95P55Q/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--34.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627598252990-6DMF90HWETSLTAIP64AH/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--54.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627496568376-3P6WYVXPN96XGNY0LL12/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--3.jpg Blog - Our Joshua Tree Wedding - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627497613670-JRELMJLJMBCEEY5Z1Y9H/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--160.jpg Blog - Our Joshua Tree Wedding - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627497773782-8K4CCQGTIBAJRW6AVTZO/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--75.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627497851177-FVTIJWHLUTRPUA3VEW3G/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--95.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627497888267-607LUKUECGEYMHE3UVAR/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--135.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627598341546-Y0P6WOMXH5XZGZXPMHTA/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--142.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627497027547-S6V8R27167DX8548XSL2/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--368.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627497067556-J74CNGMC1POC97KEXCXU/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--332.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627497108634-72U9TAKQRQHXY39DQTXZ/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--361.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627497167974-KS8G15LOI8LOVXFYZ33A/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--364.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627497351288-SHO87RWIVJSDK732MM6Y/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--238.jpg Blog - Our Joshua Tree Wedding - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627498361337-0BGB19AW84K9GZ3ILXBU/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--240.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627498372275-CJ3EU6TR0VL3X3AWBMU0/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--230.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627498382217-QGLIARAYZY00TTLURRBX/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--248.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627498567514-K4UJBFS1OVSXS383VCVS/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--376.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627498697517-6AQQPXGKBHDOIW48O5TP/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--242.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627499979189-UAFYGRHLZO8WHNAWHNPO/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--57.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627500950703-C04NMTQUXMII0B0BM2O9/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--234.jpg Blog - Our Joshua Tree Wedding - Outfit Details Dress - Lulus Love Everlasting White Floral Lace Mermaid Maxi Dress Shoes - Vince slip ons (I actually had them on when Riley proposed) Earrings - Target, sale rack baby! Florals - Cactus Flower Florist & Farms Wild & Free Bouquet (courtesy of my mom) Tanlines - accidental https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627498891507-WSFCQX969DN9XXER4IPU/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--129.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627498965035-VF7H9CVH6LH8OVPUVPLF/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--104.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627498975090-8935W5GFAX97BG3KQKPS/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--105.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627499039643-7ACVWXSA3YCAJOLKANWV/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--106.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627499015221-SCUEIBL3JKN7B0TRDGTA/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--110.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627498974455-B1BY1RAWZ4X46P67MEMJ/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--108.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627598547232-MOLKHI2XQY0VG37I22Z6/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--15.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627598564793-Q0RN19I707VNA5VJ3S5H/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--20.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627598573827-2T330LN2X7RFJC1SPIKI/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--25.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627599103219-Z8PN05L0E9PTVP4QUCVY/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--76.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627598701221-U8Q751R5737C8FJZ6OZQ/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--192.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627598711414-5JR0V3N9HO3LRR0N6QQI/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--207.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627598728571-VKNQ9OS6KZ04091R1A2D/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--181.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627598737201-VP7RJGPGD1ADVV1WKYOH/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--318.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627500648018-2SR05W0II3EY69WRWBZ5/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--322.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627500665975-S92ZRMACVDZQICEQGZDK/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--394.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627500725891-4ZWH7LKHQ5NQ15EY6P8G/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--352.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627500665969-J0UX8058N35CI6V632AK/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--395.jpg Blog - Our Joshua Tree Wedding https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627499893923-PBL5KXFS9APQS1UWJDMU/Kecia-Riley-Joshua-Tree-Adventure-Elopement-by-Safeena-Noah--225.jpg Blog - Our Joshua Tree Wedding - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1624543543266-81DTKNHGHQIM19M868UO/Kecia_signature_transparent.png Blog - Our Joshua Tree Wedding - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/blog/the-courage-to-start monthly 0.5 2021-06-24 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1624543543266-81DTKNHGHQIM19M868UO/Kecia_signature_transparent.png Blog - The Courage to Start - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/blog/category/postnatal monthly 0.5 https://vitalitywithkecia.com/blog/category/Nutrition monthly 0.5 https://vitalitywithkecia.com/blog/category/prenatal monthly 0.5 https://vitalitywithkecia.com/blog/category/pregnancy monthly 0.5 https://vitalitywithkecia.com/blog/category/Lifestyle monthly 0.5 https://vitalitywithkecia.com/blog/category/postpartum monthly 0.5 https://vitalitywithkecia.com/blog/category/Fitness monthly 0.5 https://vitalitywithkecia.com/blog/tag/nutrition monthly 0.5 https://vitalitywithkecia.com/blog/tag/hormones monthly 0.5 https://vitalitywithkecia.com/blog/tag/pregnancy monthly 0.5 https://vitalitywithkecia.com/blog/tag/wellness monthly 0.5 https://vitalitywithkecia.com/blog/tag/postpartum monthly 0.5 https://vitalitywithkecia.com/blog/tag/training monthly 0.5 https://vitalitywithkecia.com/workouts daily 0.75 2025-05-14 https://vitalitywithkecia.com/workouts/fullbodycircuitworkout monthly 0.5 2023-06-11 https://vitalitywithkecia.com/workouts/hiitfullbody1 monthly 0.5 2023-06-11 https://vitalitywithkecia.com/workouts/10minarmsmay monthly 0.5 2023-06-11 https://vitalitywithkecia.com/workouts/coreburnervwk monthly 0.5 2023-06-11 https://vitalitywithkecia.com/workouts/strengthandmobilityseries monthly 0.5 2023-06-11 https://vitalitywithkecia.com/workouts/fullbodygymworkout monthly 0.5 2023-06-11 https://vitalitywithkecia.com/workouts/30minfullbodyvwk monthly 0.5 2023-06-11 https://vitalitywithkecia.com/workouts/amrapfinisher6mins monthly 0.5 2023-06-11 https://vitalitywithkecia.com/workouts/dynamiccoreworkout monthly 0.5 2023-06-11 https://vitalitywithkecia.com/workouts/standinggentlecore monthly 0.5 2023-06-11 https://vitalitywithkecia.com/workouts/fullbodyworkoutvwk monthly 0.5 2023-06-11 https://vitalitywithkecia.com/workouts/10minpilatesstyle monthly 0.5 2023-06-11 https://vitalitywithkecia.com/workouts/15minutecorevwk monthly 0.5 2023-06-11 https://vitalitywithkecia.com/workouts/vwk-fullbodylowimpact monthly 0.5 2023-06-11 https://vitalitywithkecia.com/workouts/vwk-zeroequipment monthly 0.5 2023-01-21 https://vitalitywithkecia.com/workouts/vwk-10mincore monthly 0.5 2023-01-21 https://vitalitywithkecia.com/workouts/vwk-upperbodystrength monthly 0.5 2023-01-21 https://vitalitywithkecia.com/workouts/vwk-fullbodyamrap monthly 0.5 2023-01-21 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/b3bcc2d3-7be6-415d-8691-dadf1a16ab24/Screen+Shot+2023-01-21+at+4.26.00+PM.png Workouts - Full Body AMRAP - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/workouts/vwk-fullbodyladderworkout monthly 0.5 2023-01-21 https://vitalitywithkecia.com/workouts/vwk-lowkeycore monthly 0.5 2023-01-21 https://vitalitywithkecia.com/workouts/vwk-miniarmandcoreworkout monthly 0.5 2023-01-21 https://vitalitywithkecia.com/workouts/vwk-pilatesbandworkout monthly 0.5 2023-01-21 https://vitalitywithkecia.com/workouts/vwk-fullbodyworkout monthly 0.5 2023-01-21 https://vitalitywithkecia.com/workouts/10minutearmtoning1 monthly 0.5 2023-01-21 https://vitalitywithkecia.com/workouts/10minutecore-obliques monthly 0.5 2023-04-12 https://vitalitywithkecia.com/workouts/100reps-trainingcampdayfive monthly 0.5 2022-09-30 https://vitalitywithkecia.com/workouts/fullbody-circuit-daythreetrainingcamp monthly 0.5 2022-09-30 https://vitalitywithkecia.com/workouts/core-stretch-workout-daytwotrainingcamp monthly 0.5 2022-09-30 https://vitalitywithkecia.com/workouts/hiit-circui-trainingcampdayone monthly 0.5 2022-09-30 https://vitalitywithkecia.com/workouts/10min-postnatal-core monthly 0.5 2022-09-30 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/a987e51b-c65f-4901-b6d6-0c062bc849e4/0646FBFF-0DDA-42AE-B784-A069621C1D37.JPG Workouts - 10 MIN POSTNATAL CORE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/workouts/returntorunningcircuit monthly 0.5 2022-05-11 https://vitalitywithkecia.com/workouts/10minutearmsandlowerbody monthly 0.5 2022-05-11 https://vitalitywithkecia.com/workouts/10minutearms-biceps monthly 0.5 2022-05-11 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/af1eaec2-8d21-4c1d-a5cc-904455ec4f6f/21C86639-48E1-46A8-9E6D-00A405C6F51F.JPG Workouts - 10 MIN ARMS / BICEP BURNER - Click the ‘try it’ link above for the video! You’ll need: hand weights •for toning, use weights 5-7lbs •for strength/endurance use heavier weights 8-10lbs, only IF your form is https://vitalitywithkecia.com/workouts/10minpostpartumcore monthly 0.5 2022-05-11 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/4f861a45-840d-42e9-828c-c59092106975/5EB27D38-4429-437E-9408-EAFDB47BBD75.JPG Workouts - 10 MIN POSTPARTUM CORE - Click the ‘try it’ link above for the video! You’ll need: a mat and a yoga block! You can also use a rolled up towel or a couple of books if you don’t have a yoga block :) https://vitalitywithkecia.com/workouts/coreandlowerbody monthly 0.5 2022-03-30 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/8de76761-dada-4ff6-9492-0879e27c623c/IMG_2235.JPG Workouts - Core + Lower Body - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/workouts/postpartum-lower-body monthly 0.5 2021-12-21 https://vitalitywithkecia.com/workouts/lower-body-maintenance monthly 0.5 2021-11-28 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1634320744860-IO0ABCS5BJQRYYDX6RLA/IMG_6732.jpg Workouts - Lower Body Maintenance Series - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/workouts/prenatalcircuitworkout monthly 0.5 2021-10-15 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1633904100248-HBZ5FLN3VIYQ9RDIJ9ME/0FD6A7EB-9520-4DD9-8037-59014F191AEE.JPG Workouts - Prenatal Circuit Workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/workouts/wholebodyworkout-kw4k5 monthly 0.5 2021-10-10 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1629753605003-BSFCDR2CNFTDBYWYKCIK/AD7B63E9-7754-4745-966D-246D1D1E4888.JPG Workouts - 10 Minute Arm Toning - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/workouts/wholebodyworkout monthly 0.5 2021-08-23 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627933221215-HE82V0GUVTU0IFA8ZR8N/780570C6-AFF8-4963-9A4A-4A1884EBA0B2.JPG Workouts - Pregnancy Safe Whole Body - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1627933261723-MND4ZG1ILJSZ767UL00R/B5C1C249-C233-4246-8AE6-7DC1DAA31D6A.JPG Workouts - Pregnancy Safe Whole Body - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/workouts/10minarms monthly 0.5 2021-08-02 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1625070809598-T2RQSTO4MG82CGVGA17D/EB7B3BE5-F5F7-4627-A0B0-D39DF876BF36.JPG Workouts - ~10 Min Upper Body - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/workouts/superset-lowerbody-strength-workout monthly 0.5 2021-06-30 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1624568029081-O7S3273OR85ZNR4UN9TP/BD7E10CA-EABA-412E-8127-C484F8D3471E.JPG Workouts - Superset Lower Body Strength - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/workouts/cardio-and-toning-circuit-workout monthly 0.5 2021-06-24 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1623105488648-GY8HS8CHDF80M6YSS49T/C1D78203-F170-4237-9E5D-4AA468308A4E.JPG Workouts - Cardio + Toning Circuit - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/workouts/9-minute-arms-toning monthly 0.5 2021-06-24 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1620771377122-O0127I8GB5Q7CE9CCG12/Screen+Shot+2021-05-11+at+7.14.15+PM.png Workouts - 9 Minute Arm Toning - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/workouts/legs-booty-workout monthly 0.5 2021-06-24 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1620692000632-BQG1184C8KCKE9BN8HMS/IMG_9650.JPG Workouts - Legs & Booty Workout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/workouts/full-body-ladder monthly 0.5 2021-06-24 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1620691711230-QGQNY0Q5OF5AJMXAQJQ3/897A7220-80AB-4339-B4A0-6D9BC11025AB+%281%29.jpg Workouts - Full Body Ladder - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/workouts/category/Arm+Strength monthly 0.5 https://vitalitywithkecia.com/workouts/category/Low+Impact monthly 0.5 https://vitalitywithkecia.com/workouts/category/Mobility monthly 0.5 https://vitalitywithkecia.com/workouts/category/Postpartum monthly 0.5 https://vitalitywithkecia.com/workouts/category/Cardio monthly 0.5 https://vitalitywithkecia.com/workouts/category/Running monthly 0.5 https://vitalitywithkecia.com/workouts/category/Mom-Friendly+Workouts monthly 0.5 https://vitalitywithkecia.com/workouts/category/Prenatal+Workouts monthly 0.5 https://vitalitywithkecia.com/workouts/category/At+Home+Workouts monthly 0.5 https://vitalitywithkecia.com/workouts/category/Core+Workouts monthly 0.5 https://vitalitywithkecia.com/workouts/category/Full+Body monthly 0.5 https://vitalitywithkecia.com/workouts/category/Arm+Toning monthly 0.5 https://vitalitywithkecia.com/workouts/category/Strength monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Mom-Friendly monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Circuit+Style monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Cardio+Workout monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Lower+Body monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Prenatal+Workout monthly 0.5 https://vitalitywithkecia.com/workouts/tag/At+Home+Workout monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Mobility monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Pregnancy+Safe monthly 0.5 https://vitalitywithkecia.com/workouts/tag/HIIT monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Postpartum monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Quick+Workout monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Full+Body+Workout monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Trimester+2 monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Upper+Body+Strength monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Superset+Legs monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Arm+Toning monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Strength+Workout monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Low+Impact monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Superset+Booty monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Light+Weight+Workout monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Banded+Workout monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Whole+Body monthly 0.5 https://vitalitywithkecia.com/workouts/tag/10Min+Workout monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Pilates monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Running monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Toning+Workout monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Upper+Body+Tone monthly 0.5 https://vitalitywithkecia.com/workouts/tag/Core+Workout monthly 0.5 https://vitalitywithkecia.com/workouts/tag/AMRAP+style monthly 0.5 https://vitalitywithkecia.com/recipes daily 0.75 2025-01-20 https://vitalitywithkecia.com/recipes/breakfastcookies monthly 0.5 2025-01-20 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/c0106185-8cf7-41dc-a3db-4167eea280a8/Tezza-5009.JPG Recipes - Kid Friendly Breakfast Cookies - You’ll need: oats of choice, flour of choice, baking soda, cinnamon, salt, butter, coconut oil, maple syrup, egg, vanilla, pitted dates, walnuts, applesauce, and dark chocolate chips (optional) https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/c9cfc416-4fdd-40ce-94c0-c6e67eafb327/Tezza-4716.JPG Recipes - Kid Friendly Breakfast Cookies - RECIPE: I used: 2 cups rolled oats (gf) 1/2 cup all purpose flour (gf) 1 teaspoon baking soda 2 teaspoons cinnamon 1/4 teaspoon salt 1/2 cup butter (softened) 3/4 cup coconut oil (softened) 1/4 cup + maple syrup (this is the primary sweetener so you can adjust the amount to your liking) 1 egg 1/4 cup unsweetened applesauce (for extra moisture, can skip for dryer cookies) 1/2 cup pitted dates, chopped 1/2 cup walnuts, chopped 1/2 cup dark chocolate chips https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/f6eb78ce-2c3d-4187-ad8f-680807b35556/Tezza-1487.JPG Recipes - Kid Friendly Breakfast Cookies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/recipes/supersimpleproteinbars monthly 0.5 2025-01-20 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/aace3d7f-140b-46f2-8c95-e790147e0157/Tezza-3147.JPG Recipes - Super Simple Protein Bars - You’ll need: Protein powder of choice, water, oats, maple syrup, flax/chia seeds, peanut butter, 1 bar of dark chocolate, coconut oil, silicone mold. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/16020932-4aa9-47dd-bdee-2bd0ce344a05/Tezza-7415.JPG Recipes - Super Simple Protein Bars - RECIPE: 1.5 scoops protein powder 1 cup water 2 cups gf organic oats 2 tbsp pure maple syrup 1/4 cup chia flax mix ~1 cup smooth natural peanut butter (you can vary the amount based on how much you like pb) generous pinch sea salt 1 dark chocolate bar https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1732276635768-GDL1HIOMORDAG05CO51D/Tezza-8981.JPG Recipes - Super Simple Protein Bars https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1732276573262-U4XDUIPYG2WM8HHR2UEC/Tezza-6915.JPG Recipes - Super Simple Protein Bars https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1732276620449-ULJGCDLZ65HVHT1IXE62/Tezza-9463.JPG Recipes - Super Simple Protein Bars https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1732276590024-LE318M1EYBRZP6GA96ZG/Tezza-7492.JPG Recipes - Super Simple Protein Bars https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1732276602973-5N6TVE8GXI5TPK0D7DQZ/Tezza-4844.JPG Recipes - Super Simple Protein Bars https://vitalitywithkecia.com/recipes/cinnamon-banana-oatmeal-alternative monthly 0.5 2024-11-22 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/9a4f2198-8b4e-4a50-b10b-7d1340f1fe3a/Tezza-1760.JPG Recipes - Cinnamon Banana Oatmeal Alternative - You’ll need: 1 Spaghetti Squash, Unsweet Shredded Coconut, Unsweet Coconut Milk, 1 Ripe Banana, Cinnamon, Sea Salt, and optional Coconut Cream for topping. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/abb2ed83-8d26-40ad-896a-7ffac03a74a9/Tezza-9367.JPG Recipes - Cinnamon Banana Oatmeal Alternative - RECIPE: 3 cups spaghetti squash (read below for how to cook) 1+1/4 cups shredded coconut 2+1/2 cups coconut milk 1 large ripe banana, mashed 1 tsp cinnamon generous pinch sea salt To serve: add slices of banana, sprinkle of cinnamon, and a spoonful of whipped coconut cream https://vitalitywithkecia.com/recipes/cocoa-nut-bites monthly 0.5 2024-10-06 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/904b23fd-c1d7-4696-b13d-1160348fd13e/image2.jpeg Recipes - Cocoa-Nut Energy Bites - You’ll need: Oats, Peanut Butter, Cocoa Powder, Collagen, Maple Syrup, Coconut Oil Optional: Creatine & Chocolate LMNT https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/3593327c-5785-4099-8a16-26167f1dd22f/image1.jpeg Recipes - Cocoa-Nut Energy Bites - RECIPE: 1 1/2 cups rolled oats 1/4 cup cocoa powder 2 scoops collagen Optional: 1 LMNT Chocolate packet Optional: 1 tbsp creatine 1/4 cup maple syrup 1/4 cup coconut oil 1/2 cup creamy peanut butter https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/f31fedc9-901c-4306-b567-d6fe9ee6e005/image0.jpeg Recipes - Cocoa-Nut Energy Bites - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/recipes/browniebites monthly 0.5 2024-05-10 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/b0fd6517-39f4-4b9a-ac5f-a78f8bd84abd/Tezza-1275.jpg Recipes - 3 Ingredient Brownie Bites - 3 simple ingredients Three bananas, natural peanut butter, and cocoa powder. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/b2271ce0-5906-417c-bb36-9d68c0f84651/Tezza-3393.jpg Recipes - 3 Ingredient Brownie Bites - RECIPE: 3 bananas 1/2 cup peanut butter (i chose creamy, but i’m sure crunchy would also be delish) 1/2 cup cocoa powder https://vitalitywithkecia.com/recipes/sweetpotatobrookies monthly 0.5 2023-03-18 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/f01b070a-1a6a-4081-93b3-ea01ceaab531/80A095A4-5C15-464B-A58C-BFF6F4FC7D81.JPG Recipes - Sweet Potato Brookies Alot of treats I make have nut butter as a base, but these are completely NUT FREE as long as you don’t use a nut flour. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/a204a6e5-29f6-4b59-9ec5-46109e0e1c8e/Screen+Shot+2023-03-05+at+7.29.29+AM.png Recipes - Sweet Potato Brookies - INGREDIENTS 2 tbsp melted coconut oil 1 large or 2 small cooked and skinned sweet potatoes 1/2 cup gluten free oats 1/2 cup flour of choice 2 tbsp pure maple syrup 2 tbsp cocoa power Dark Chocolate Chunks https://vitalitywithkecia.com/recipes/cinnamonspiceoatmeal monthly 0.5 2023-02-28 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/5314f674-8db0-49db-ae30-7c9b147d6f88/Screen+Shot+2022-11-20+at+9.39.55+AM.png Recipes - Cinnamon Spice Oatmeal There is nothing wrong with the convenience of the pre-packaged Quaker oatmeal…BUT you can also make a batch yourself and eat it throughout the week. We’re swapping out the processed sugar and vague “natural flavors”. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/c18468a6-d437-416c-b677-70795e09db21/IMG_6108.jpg Recipes - Cinnamon Spice Oatmeal - INGREDIENTS 1 3/4 Cups Filtered Water 1 Cup Non-Dairy Milk of Choice (unsweetened!) 2 Cups Quick Cook Oats (Gluten Free) 3 Tsp. Cinnamon 1/4 Tsp. Nutmeg 1/2 Tsp. Allspice 1/2 Tsp. Cloves 1 Tsp. Vanilla Extract 1/4 Cup Pure Maple Syrup https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1668956399307-73PMNTXCVC4JV4KDQHN1/IMG_6111.jpg Recipes - Cinnamon Spice Oatmeal https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1668956399280-C2QARSAMP8U893U5KI8V/IMG_6113.jpg Recipes - Cinnamon Spice Oatmeal https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1668956399966-6NNVX6GGK4U0XORXHZTY/IMG_6115.jpg Recipes - Cinnamon Spice Oatmeal https://vitalitywithkecia.com/recipes/pumpkincookies monthly 0.5 2022-11-17 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/6e603912-9acb-46f5-b0b2-fbf3fe8b48d9/image0+%283%29.jpeg Recipes - Pumpkin Dark Chocolate Chunk Cookies This is a super simple fall cookie recipe. A healthy option to bring to your ‘friendsgiving’ or thanksgiving celebrations. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/e53e04e9-13e2-4488-8df4-7a17b3b283bd/image1+%283%29.jpeg Recipes - Pumpkin Dark Chocolate Chunk Cookies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/recipes/take5dupes monthly 0.5 2022-11-16 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/87e7c256-f88c-4e84-bf07-9bb04998e99e/IMG_4866.jpg Recipes - Homemade Take 5s - I honestly didn’t count how many I made…and ate a few as I went :) but the recipe that follows made a solid amount and you’re in control of how thick you like them. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1667070449074-15BJKL6V4MGAY8ZQGZIM/IMG_4631.jpg Recipes - Homemade Take 5s https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1667070449190-I0SV1HBGQ5LJJ3UFKA95/IMG_4633.jpg Recipes - Homemade Take 5s https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1667070472565-8HCVKKDQLUL9SPJBEAJZ/IMG_4642.jpg Recipes - Homemade Take 5s https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1667070472580-3GGR832L25XMYXJ80RAU/IMG_4643.jpg Recipes - Homemade Take 5s https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/eda763f1-c981-4cda-9173-b6ade0c588d8/IMG_4645.jpg Recipes - Homemade Take 5s - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1667070555287-QDEBU5ZT7HCBMDJ0KU1Y/IMG_4863.jpg Recipes - Homemade Take 5s https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1667070668464-5JJR03NBOHPMUC89NXCZ/IMG_4899.jpg Recipes - Homemade Take 5s https://vitalitywithkecia.com/recipes/protein-banana-pancake-bites monthly 0.5 2022-10-28 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1633710671173-ZDH3T0N0BTPETUD5MS9E/EB17CC58-1B17-48BE-AF46-2DA71BC2D7BC.JPG Recipes - Protein Banana Pancake Bites - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1633711763599-57NJIILOJWA79SY5DXX1/96CD236A-A337-4B12-BA54-A29B4283060A.JPG Recipes - Protein Banana Pancake Bites https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1633711764295-7XA7F0795KMF9TZTE6MA/A841A1B5-7C23-47D3-A31F-C3A6734776F0.JPG Recipes - Protein Banana Pancake Bites https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1633711772942-TKFR2U31LKR3V2U8YEO5/BACCF505-DCE2-44A7-85C7-FE2C4FE4C957.JPG Recipes - Protein Banana Pancake Bites https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1633711775657-GTWP60LM6ILEAD5CTCQS/BDDF5866-8E22-46D1-A948-E086041F5C75.JPG Recipes - Protein Banana Pancake Bites https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1633711783453-WQPD2COSK6NW4B46ER1V/CC2875F1-7F93-47D8-A9D0-9541494AF8D9.JPG Recipes - Protein Banana Pancake Bites https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1633711785767-0SGSX7K6P8UEC32T2ZMO/DA954BB1-9793-4811-BF5C-DE9963A10A92.JPG Recipes - Protein Banana Pancake Bites https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1633710953647-T9Q1AY13PRBZPMXSJTX1/DA954BB1-9793-4811-BF5C-DE9963A10A92.JPG Recipes - Protein Banana Pancake Bites - Step 3 Why cottage cheese? Cottage cheese is an excellent source of protein and contains relatively few calories. It’s also packed with many nutrients, such as B vitamins, calcium, phosphorus, and selenium. I promise, you don’t even taste it when its cooked into the batter. If your body isn’t into dairy, that’s cool — just ignore this step and carry on. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1633712087016-7YIBD4OVU51PKZ27DGM3/FC8E77C9-64EF-4658-B256-915406D0B441.JPG Recipes - Protein Banana Pancake Bites https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1633711662375-9DL4H7KIARXU5P6EX321/6BA77FD8-47A8-4455-A106-234F76921177.JPG Recipes - Protein Banana Pancake Bites https://vitalitywithkecia.com/recipes/salmon-burgers monthly 0.5 2021-10-08 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1625604572074-716V61H9FHHVVLPWB8ZE/D5954DD4-9E67-446D-AC07-547EF2CFFE79.JPG Recipes - Salmon Burgers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1625605119395-OMGH1LETAL0AAH5ISN0V/E44C314B-66A2-4A14-AA87-ED540B5389B0.JPG Recipes - Salmon Burgers - Step 10 You can also grill the salmon patties! We recommend using foil on top of the grate to avoid the burgers breaking and falling through, but they should be sturdy enough! https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1625605927264-JXTWT05YSBBN4WCYJLTC/477F6A65-52C3-4F64-AE0D-B4D1659AA699.JPG Recipes - Salmon Burgers https://vitalitywithkecia.com/recipes/heirloom-tomato-salad monthly 0.5 2021-07-06 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1623796286439-I684I52AEH04T1ZN5G54/IMG_3620.jpg Recipes - Heirloom Tomato Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/recipes/carob-sweet-potato-brownies monthly 0.5 2021-06-15 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1623112230444-1I7YSM833Z7O4ULK4OT9/IMG_4894.jpg Recipes - Carob Sweet Potato Brownies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1623113896043-0ADA7ADBMVV2O8CP8VO3/Screen+Shot+2021-06-07+at+7.57.44+PM.png Recipes - Carob Sweet Potato Brownies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/recipes/pumpkin-pie-protein-balls monthly 0.5 2024-10-13 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1620676226719-6IK1JDD5YKUMOEURX4US/PumpkinSpiceBalls.jpg Recipes - Pumpkin Pie Protein Balls - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/recipes/sweet-potato-fries-avocado-garlic-aioli monthly 0.5 2021-06-08 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1620681628676-MZ9JRR1WKM0V9UAPA2N4/SweetPotatoFries.jpg Recipes - Sweet Potato Fries with Avocado Garlic Aioli - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/recipes/pumpkin-spice-smoothie-bowl monthly 0.5 2021-06-08 https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1623111436820-BRIL8DLN9LQDB4TYNOJC/IMG_3804.jpg Recipes - Pumpkin Spice Smoothie Bowl - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://vitalitywithkecia.com/recipes/category/Breakfast monthly 0.5 https://vitalitywithkecia.com/recipes/category/Treats monthly 0.5 https://vitalitywithkecia.com/recipes/category/Dinner monthly 0.5 https://vitalitywithkecia.com/recipes/category/Snacks monthly 0.5 https://vitalitywithkecia.com/recipes/category/Salads monthly 0.5 https://vitalitywithkecia.com/recipes/category/Meals monthly 0.5 https://vitalitywithkecia.com/recipes/category/Dessert monthly 0.5 https://vitalitywithkecia.com/recipes/category/Sides monthly 0.5 https://vitalitywithkecia.com/recipes/tag/easy+side monthly 0.5 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https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/c4e07d9b-1a44-4af5-9aec-3675114a5bb4/VWK-129.jpg Meet Kecia https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1619995542248-COBP8TTGV2F9L5QZ9YJN/Kecia_script_name.png Meet Kecia https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1623075363305-2N9GQC7BJMTAGZZYD4CX/Certifications_certified+coach.png Meet Kecia - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/fc685ac1-2885-4593-bfa6-0851d109da95/0613E6B1-D32D-4C9A-B181-94F330796D68.JPG Meet Kecia https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1619996137236-Q7RJGFVLX30DI6LUOFIJ/Kecia_Riley.jpg Meet Kecia https://images.squarespace-cdn.com/content/v1/608dce859e60d0453e94febb/1619996153228-A7TLEAK7WUFGF031UI0T/Donut.jpg Meet Kecia https://vitalitywithkecia.com/contact daily 0.75 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