https://www.adrosefit.com/blog daily 0.75 2019-06-19 https://www.adrosefit.com/blog/guilt-less monthly 0.5 2019-06-19 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1560976966657-08ZVD3UMH4RTY1UVTC4U/AK+by+AK Blog - GUILT-LESS GUILT ‍♀️. Every Monday I ask my clients how their weekend was. Their answer gets trampled by them confessing the bad things they consumed (2am pizza, multiple daiquiris, the entire tub of hummus). LISTEN , I want you to e n j o y a weekend that includes celebratory provisions. ..I had the bartender at the Women’s Open this weekend generously pour vodka in my 12oz. @minutemaid_us cup of lemon ice . So sugary, and delicious, and best: no guilt - NOT because it was healthy, but because I had a healthy mindset and I didn’t overindulge the rest of the day. I did not feel bad about my decision and say, “F* it, I’ve already messed up, I’ll keep self-sabotaging, and besides it’s the # WEEKEND”. ...You then spiral , wake up with guilt, and won’t stop looking at your stomach in the mirror. Quit it. Drop your shirt. Forgive yourself. Chug some lemon water. Make workout plans. Eat less carbs in the evening. Stand up straight. Get 1 weekend workout in. And (If you read nothing, read this) indulge, celebrate life, but don’t OVERINDULGE. https://www.adrosefit.com/blog/look-like-you monthly 0.5 2019-05-09 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1557360557943-L9QEBHMB5VIKZGDSDXF0/AK+by+AC Blog - Look Like YOU Photo by Ashley Curtis https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1557360281804-UZNGT0351JMP2JW96MML/AK+by+AC Blog - Look Like YOU https://www.adrosefit.com/blog/2018/7/10/blog-headline-f22mk monthly 0.5 2019-05-08 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1556068615864-HBOE4I5IP0NTN8ISGKSU/52890219_618043051956447_2236764287044168187_n%281%29.jpg Blog - Fasting XXXposed https://www.adrosefit.com/blog/2018/7/10/blog-headline-1-nh3gl monthly 0.5 2019-04-24 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1556070150391-J9431SOMJ8ZDY2GONW7T/52788804_2318006921777931_110078906951622104_n.jpg Blog - Post-Vacation Protocol https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1556069864365-L2OSIV0BF0OYDN4GNZJC/AK+Aruba Blog - Post-Vacation Protocol https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1556069900021-CQGA4FP7IT24I8U1VY41/52643839_241964560092251_1925045849678369629_n.jpg Blog - Post-Vacation Protocol https://www.adrosefit.com/blog/christmust monthly 0.5 2019-04-24 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1556070707102-VSGWQY51EJEQBQOKYNTK/45952486_696935420700861_4599755120169092261_n.jpg Blog - ChristMUST https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1556070661344-RAMIBUAOGRLM8B9DJ241/46974190_493161901204819_595506851741402418_n.jpg Blog - ChristMUST https://www.adrosefit.com/blog/2018/7/10/blog-headline-3-nryn2 monthly 0.5 2019-04-24 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1553713700655-ANM3I7DG45YEF0IPCH31/39602801_478238369319958_5410983267618783232_n.jpg Blog - IN my head https://www.adrosefit.com/blog/2018/7/10/blog-headline-2-mf6rb monthly 0.5 2019-03-27 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1553702398186-NJWMOEVV4A5M2FJGHE6P/IMG_1289.JPG Blog - + 30 https://www.adrosefit.com/blog/kqwxvl3hu5hj8m86umph306kkd4fhe monthly 0.5 2019-03-27 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1553712962961-I6FS9KFW8T94ETMH7VXB/ADROSE+by+Nicole+Mickle Blog - INTERMITTENT FASTING SKEPTIC https://www.adrosefit.com/blog/2018/7/10/blog-headline-376gb-ldlje monthly 0.5 2019-03-27 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1553701687947-EJTVTXYYE89X3H0GP3W6/37040017_885719994962824_2285589025777516544_n.jpg Blog - Leave Pressure in 2017 https://www.adrosefit.com/blog/hc90018grlif5jts7mqomtwd198srt monthly 0.5 2019-03-27 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1553711971226-FS4600D5OVI8QBTF2E25/ADROSE+by+Zac+Chambers Blog - 110% - MLK https://www.adrosefit.com/blog/night-caps monthly 0.5 2019-03-27 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1553711316844-158FQPWSHNLXOU0YICBA/12784013_707264359415961_1268415352_n.jpg Blog - Night Caps After a long day (emotionally & physically) sometimes the best thing is a solitary beach run as the sun sets. Other times it's midnight moon goat cheese and stevia sweetened margaritas with good friends on the beach as the sun sets. Guess which one I did https://www.adrosefit.com/blog/2018/7/10/blog-headline-tlps8-wh8wt monthly 0.5 2019-03-27 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1553703879465-J5HRR5OP5ANQT0Y7DMC4/Head+in+the+Game Blog - Head in the Game https://www.adrosefit.com/blog/tag/SULLIVANS+ISLAND monthly 0.5 https://www.adrosefit.com/blog/tag/DIGESTION monthly 0.5 https://www.adrosefit.com/blog/tag/SELF+LOVE monthly 0.5 https://www.adrosefit.com/blog/tag/KICK+ASS monthly 0.5 https://www.adrosefit.com/blog/tag/SUPPORT+SYSTEM monthly 0.5 https://www.adrosefit.com/blog/tag/HOMETEAM monthly 0.5 https://www.adrosefit.com/blog/tag/BODY+CONFIDENCE monthly 0.5 https://www.adrosefit.com/blog/tag/BONE+BROTH monthly 0.5 https://www.adrosefit.com/blog/tag/EXEMPLAR monthly 0.5 https://www.adrosefit.com/blog/tag/GRATITUDE monthly 0.5 https://www.adrosefit.com/blog/tag/FASTING monthly 0.5 https://www.adrosefit.com/home daily 1.0 2021-11-21 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1630272833391-ALKKWP2DN58VB7ZCDEUL/AD+LOGO-02.png Home https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1632768289570-QE6LAAUE3RNTBHO8494B/IMG_9188_Facetune_23-09-2021-11-24-11.jpeg Home https://www.adrosefit.com/riseup daily 0.75 2021-11-08 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1630688036119-GIBHKXZM6ARHCAD13AEI/NCUB4843.jpg riseup - 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Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adrosefit.com/contact daily 0.75 2023-04-13 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1631043483051-ILHFA3T13JE6ROWFZYHB/AD+LOGO-02.png Contact - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adrosefit.com/testimonials daily 0.75 2022-07-20 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1630508571779-9G0I4NZJ99R9093KJA12/NCUB3988.jpg Testimonials - "She’s encouraging and truly cares about making you feel your best both physically and mentally." - Brittany https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/796c6e0a-9c50-4b02-8983-e2ee8e8ab401/AD+LOGO-02+FAV.jpg Testimonials - Addie has cracked the code to the female body and I could not be more grateful for the wisdom she has shared. At 30, I am eating more, working out less, and I am in the best shape of my life. Most importantly I am finally giving my body exactly what it needs from diet to exercise. - J’ree https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1630516178367-D2DTE375QHXSZBU4OR4X/NCUB4132.jpg Testimonials - In addition to the physical aspect of working with Adelie, she is extremely knowledgeable with diet. She has sent me various recipes, helped me with food ratios, & taught me the healthy/correct way to intermittent fast. https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1630511059868-89SQEGY2H2IB2AUJ59AM/IMG_8039.jpg Testimonials - "She's a friend, a hard-ass, and a constant in my life. And for that I'm grateful!." https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1630877379633-BE9NTW8GRHQ6BDFVRQWB/NCUB4178.jpg Testimonials - She has an extensive knowledge of various exercises targeting different muscle groups. Each workout is fun, exciting, and different. - Jackie https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1630509557819-LGSBISUFZ6CA8L1YG6W3/NCUB4001.jpg Testimonials - “Yes - my arms are toned and I finally have a butt, but more importantly I feel stronger, healthier (both mentally and physically) and couldn't imagine life without her.” - Anne https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1630877672518-MHT7BHDUIKOALSNYD2R1/NCUB4253.jpg Testimonials - Adelie keeps me motivated to reach my goals, in and out of the gym! She has shown me how to have balance in my path to wellness! - Elizabeth https://www.adrosefit.com/lemonricottapasta daily 0.75 2021-08-29 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1630271289496-FY9RHJ47CGIZW272UY45/Lemon-Ricotta-Pasta-with-Fresh-Peas-2-e1528756010654.jpeg Lemon Pasta Ricotta & Peas - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.adrosefit.com/thegirlsroom daily 0.75 2025-01-18 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/ea3667b5-e969-4d98-a8b6-503d2275aaa6/IMG_0715.PNG TheGirlsRoom - 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/v1/5c92786a7a1fbd77313cd7cf/1632924120932-202L3HKBVOU8EX7WAKY5/NCUB4067.jpg TheGirlsRoom Click To Enter https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1637005302155-UCK9KI31HVI05Y3DSF4N/IMG_1136.jpg TheGirlsRoom https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1637005301770-ZCXHDC0VG0AYH121ACPU/IMG_1294+2.jpg TheGirlsRoom https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1637005304797-BEWG7IA8JN4CQDZGPQGB/IMG_1297.jpg TheGirlsRoom https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1637005307075-GFNV5QLLGM6X6GKZX3I6/IMG_1298.jpg TheGirlsRoom https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1637005308770-4ORD5GR25INRD3B53UGL/IMG_1299.jpg TheGirlsRoom https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1637005309559-68IKKFGS8XYF7MJHU123/IMG_1300.jpg TheGirlsRoom https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1637005313176-ZXCP185TDKWGSC83BSA1/IMG_1301.jpg TheGirlsRoom https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1637455551899-3F7UVKDA9S4HXML2NPD8/IMG_1505.jpg TheGirlsRoom https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1637455576940-GIX9A67EGW37Q78TFHTJ/IMG_1507.jpg TheGirlsRoom https://www.adrosefit.com/women-who-inspire daily 0.75 2021-10-09 https://www.adrosefit.com/hbc daily 0.75 2022-07-20 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/3749a09d-f6d5-4d28-bf17-9467d5474b1c/D84BA813-0E03-4272-97A9-F9887FD05DB8.jpeg HBC - 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/v1/5c92786a7a1fbd77313cd7cf/1634587995893-7AVZ9IRJKV7LI3LKO9N3/NCUB4162.jpg HBC https://www.adrosefit.com/supps daily 0.75 2021-11-21 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/8a2e89dc-0ecb-43a5-bed6-71c5039e87b0/NCUB3982.jpg SUPPS - HBC-YA 1. Order these supplements to ensure proper nutrition to heal what the Hormone Birth Control bandaid depleted. Methylated B-Complex Vitamin C Zinc Magnesium Fish-Oil or eat fish at least 3x/wk Vitamin D Ashwaganda 2. Eat nourishing foods: groceries and recipes listed for each phase of your cycle in THE GIRLS ROOM 3. Track your cycle: This will help you to 1. Prevent pregnancy by learning when you ovulate and 2. Nourish you body so your hormones are balanced resulting in a healthy body, brain, and gut. https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/267de6d1-2751-4eb4-8b21-315f267cdb62/Revision+4.3.jpg SUPPS Stopping the pill can be scary for multiple reasons: lack of birth control and return of symptoms (i.e. cramps, acne). But if you do it correctly by 1. Tracking your cycle 2. Nourishing with real foods 3. Supplements I promise you your future self will thank you. Getting to the root of your symptoms is life-changing. You don’t know what red flags you’re ignoring until you rip off the band aid (hormonal birth control). https://www.adrosefit.com/doi daily 0.75 2021-11-10 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1636578757375-M1H1GGJQ4NQ5KK5Q1G7M/1.png doi https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1636578787909-MCBCAZ23JWKV64F88A7U/2.png doi https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1636579175467-9SMIONBLK3BV4O8EMX4V/3.png doi https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1636578793433-EY299BG5RRU1I9WHIJJQ/4.png doi https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1636578794674-7I74PQPOSKWZ2KR8T6CU/5.png doi https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/1636578797385-6NU0FZJDDQ2BMK1BGJ1G/6.png doi https://www.adrosefit.com/5keys daily 0.75 2022-07-21 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/cb8c9c76-4f80-45b7-9a90-171515e27ef3/NCUB4520.jpg 5 Keys - BALANCED BLOOD SUGAR A quick rise in blood glucose levels will cause excess sugar to be stored, elevate cortisol levels, and disrupt proper hormone production. The key here is balanced meals: Protein, Fiber, and Fat in each meal & snack. Carbs are spectacular macronutrients stocked with nutrients and energy for your hormone production, brain power, & organ health — but it is important they are eaten with protein &/or fat to slow digestion, keeping blood sugar levels stabilized. https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/71b1412a-f331-41c1-9948-15dda73a49bd/NCUB4516.jpg 5 Keys - TOXIN TOSS Typically if it’s bad for the environment, it’s bad for your health also. Replace toxic products in your house (plastics, harsh chemicals, unfiltered tap water) to avoid excess Estrogen. These toxins are also referred to as Endocrine Disrupters or Xenoestrogens. They have a similar cellular make up to Estrogen so when toxins enter the body, they are accepted through Estrogen receptors. This applies to men as well. Toxic Estrogen in the body can cause a hormonal imbalance (clots, PMS/PMDD, swollen breasts, painful periods, increased sensitivity), increasing your chances of cancer, immune issues, endocrine related disorders, and abnormal growth patterns and neurodevelopmental delays in children. https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/c8807c35-4356-4ecc-8e34-ddad99595444/NCUB4760.jpg 5 Keys - PEACE. INCREASE SLEEP, DECREASE STRESS Your body does an unbelievable amount of recovery during sleep. Do not skimp on this! If you get less than 5 hours of sleep and feel fine, that’s nice, but you’re still robbing your body of all the health progress overnight. Your body requires 7 hours at minimum. Stress management looks different for everyone, but these are some non-negotiables: GET RID OF: 1. Unhealthy relationships. 2. Overexercising & undernourishing. 3. Suppressing emotions & not taking time for yourself. https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/5bf904e1-5c05-411c-91c9-192eb1dcce35/NCUB4521.jpg 5 Keys - GUT CHECK The gut lining and microbiome play a major role in hormone health. Healthy gut function is necessary for: absorption of nutrients, decreasing inflammation, regulation of estrogen, & synthesis of neurotransmitters. If you are skeptical of a hormone imbalance and struggle with regular bloating or any other digestion issues - you need to address the gut microbiome first for successful hormone correction. https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/78793cdc-434f-40e9-a27f-95df7b4c1151/NCUB4523.jpg 5 Keys - TIMING Eat 1-2hrs after waking up, 30-60 min. post workout, and approx 3hrs. before your typical bedtime. AM: Cortisol levels kick in once your body begins the physical and mental activities of the day. Post-Workout: Cortisol levels will rise if your body is not re-fueled. If you don’t regularly eat post-workout, your body will adapt to that pattern and hold on to energy (fat stores) instead of burning it. Intermittent Fasting (16hr): The healthiest way for women to do this is to eat an early dinner (to ensure you’re eating 2hrs after waking up). Ex: Dinner: 5:30, Sleep 10:00-7:30, Break-fast: 9:30 https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/f640f656-d137-4f59-8600-1c86d706654e/NCUB4525.jpg 5 Keys - UNDERSTAND YOUR IMBALANCE Check through a Hormone Specialist, Functional Medicine Doctor, &/or Dutch Hormone Test if unsure of your exact imbalance and supplement needs. Do not rely on blood tests for correct hormone measurements. https://images.squarespace-cdn.com/content/v1/5c92786a7a1fbd77313cd7cf/cec6c81d-063f-4058-b858-47bc3f646a10/NCUB45271.jpg 5 Keys - LIVER CHECK Congestion in your liver disrupts proper filtration of toxins. If you notice new allergies, struggle to lose weight, notice excessive irritability and anger, or have gallbladder problems - your liver could be the reason your hormones are imbalanced. Meet with a specialist first to do a proper liver detox and to heal gut issues before taking supplements to correct hormones. https://www.adrosefit.com/product-links daily 0.75 2021-11-16 https://www.adrosefit.com/store daily 0.75 2025-01-18