What I Eat in a Work Day

Hello loves – Happy Tuesday!

I often get asked about what I eat in a day or how I keep I stay healthy work. First off, each body is different and has different nutritional needs. I’ve personally learned so much about food throughout the years that today I pretty much know what I need to keep my body energized and healthy.

It’s a little hard to tell what my day/meals will look like since I don’t follow any diets/or count macros ( I’m just avoiding red meat lately). And even though my meals change daily, I thought it would be fun to share with you what I eat in a regular week/work day.Read More »

My Life Changing Story

Happy Sunday! I hope you’ll had an amazing weekend 🙂

I’ve been getting lots of questions lately about how I got started with my Instagram and Blog, so I decided to finally share with you how everything started and my life changing story with you’ll 🙂


THE OLD SHEINA

Growing up I was always a tall “skinny” girl. I started playing volleyball when I was 8-years old and my life was always about volleyball practices, laps around the gym, workouts, agility trainings, and tournaments. LOVED every second of it!

Even though I was an athlete for almost my entire life, my eating habits were not the best. Cookies, soda, candy and fried foods were big part of my daily eating routine. The years went by and in 2009 I received a full-schorlaship to come play college volleyball in a Junior College in Liberal, KS. When I first arrived in the United States I was overwhelmed by all the food options, and how much cheaper they were compared to Brazil. Even practicing 5 days a week for approximatly 3 hours a day, by end of November I had gained a little over 10 LBS (can’t remember for sure).

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First months in the USA.
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December of 2009.

 

 

 

 

 

 

 

 

 

Read More »

My Everyday Natural Skin Care Routine

Happy Thursday Everyone!

Hope you are having a great week so far and are enjoying the warmer days in KC.

It’s been a long time since I last posted here… But now that my MBA classes are over, I will have way more time to blog! Anyone else excited for Summer? I definitely Am!

Now, lets talk about Skin Care! Few weeks ago I did a pool on my Instagram Stories asking if you guys would like to know more about my skin care routine and for my surprise, most of you voted YES… So, here it is!Read More »

CityShape Fitness: monthly pass to local fitness studios, perks, and lots of fun!

Happy Tuesday!!!! As most of you know, I’m one of the Brand Ambassador for the local business CityShape Fitness, and I love seeing what it is doing for our community.  CityShape has given me the opportunity to get know different studios around KC,  to try new workouts (I even did my very first hot yoga class), and most importantly, […]

Healthy Valentine’s Day Dinner!

Hello Hello!! As you know Valentine’s Day is coming up next week, can you even believe it? It is one of my favorite holidays to celebrate as it is filled with so much love, hearts, and flowers everywhere we go. However, it can become very expensive and stressful when we make fancy dinner reservations at over-crowded […]

Chocolate – Peanut Butter Energy Balls

Hello Friday…

Hope you had a great week and is ready to enjoy the weekend!!

Since I’ve came to the U.S. I noticed that “energy balls” are much more popular  here than it is in Brazil, and I have been eating them a lot more than I was used to. So guess what happened? Now I am addicted to them and decided to come up with my own recipe so I can have whenever I want 🙂

My PB Dark Chocolate Energy Balls are total success at the house (even Thiago likes them) and they’ve became my favorite pre-workout snack w/ a cup of coffee of course!


Chocolate – Peanut Butter ENERGY BALLS 

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Ingredients

  • 60g chopped dates
  • 6 tbsp natural peanut butter
  • 1 cup (dry) old-fashioned oats
  • 1/4 cup ground flex seed
  • 1 scoop de whey de baunilha
  • 60g dark chocolate chips (I used the 60% one)
  • 1 tbsp honey

Directions: Stir all ingredients together in a medium bowl until thoroughly mixed. Cover it up and place in the refrigerator for at least 30 minutes. Once chilled, roll it into small balls and ENJOY! ** It makes about 16-17 balls.

Nutritional information (1 ball): 110 calories – 11.8g carb – 5.8g fat – 3.6g protein – 5.7g sugar – 2.2g fiber.


Hope you liked it!

And iff you make this recipe, don’t forget to post a pic photo and tag on Instagram (@sheinafernandes)… I will love to see how it turns out 🙂

Kisses and hug,

Sheina

2 EGG RECIPES that will brighten up your morning

Good morning!

I hope you are all having a wonderful week…

My week has been great and going at full swing.  Spring break is over and now I am back to my  master’s classes. Today I want to share these two recipes that I love and are so easy to make! I don’t know about you guys, but I like to change it up from time to time, I get tired of having scrambled eggs almost everyday so I tried these recipes in the past few weeks.

They are delicious, a healthier choice and can be made in no time! What else do we need, right?


BAKED SCRAMBLED EGGS

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Ingredients:

  • 5 egg whites
  • 5 eggs
  • 1/4 cup skim milk
  • 2 slices 97% fat free Canadian bacon (chopped)
  • 1 cup baby spinach
  • chopped bell peppers (optional)
  • 1/2 tomato (chopped)
  • 1/2 onion (chopped)
  • 1/2 cup low fat sherred cheese

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In a medium bow, beat the eggs, egg whites and skim milk, when done set aside. Add the remaining ingredients, mix it well and transfer to a coconut oil greased pan. Place the pan in a preheated oven at 400F for around 20min and ENJOY. TIP:  It can be served as breakfast with fruits and toast or even as lunch/dinner with a side o salad.

EGG and SPINACH BREAKFAST WRAP

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Ingredients:

  • 1 whole wheat tortilla wrap
  • 2 boiled egg whites (chopped)
  • 1 boiled egg (chopped)
  • 2 tbsp cottage cheese
  • Baby spinach to taste
  • Pink salt to season

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In a bowl mix the egg, egg whites, cottage cheese and salt until it turns to a thick paste. Now, warm up the tortilla wrap in the microwave or on the stove-top, top it with the egg paste and add the spinach. Roll it tightly and ENJOY!


Hope you have a great day!

Kisses and hugs,

Sheina 🙂

CRYOTHERAPY at Bare Med Spa: Reduces muscle sorenesses and speeds up recovery

Hello hello!

Hope you are having a great week and enjoyed the snow days we had in KC. This weather is just crazy! But I think the cold season is over and I am so excited for a REAL Summer! Aren’t you?

But anyway, today I want to share with you about my first section of Cryotherapy at Bare Med Spa last week. I had never heard about it before while living in Brazil, so when I saw that they offered it at Bare Med Spa I was really excited to freeze… haha!

I know some of you are probably thinking… But what is Cryotherapy?

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Cryotherapy Treatment 

Cryotherapy is a treatment that you basically go inside of a big freezer for 2 to 3 min. where they use liquid nitrogen sprayed into the air to bring the temperature down (the duration of each section depends on your body resistance). This treatment is very common among professional athletes and people who have high muscle impact because of the fast and effective results it offers.

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Some benefits of the Cryotherapy Treatment:

  • It reduces muscle pain and soreness
  • Speeds up recovery
  • Help to improve joints function
  • Increase the collagen production
  • Helps to reduce cellulite 
  • Can burn up to 800 depending of the time and body metabolism

How does it work?

First, Tracy asked me to take off my clothes and wear a robe. Then I wore gloves, socks up to my knees and a special shoe. After I was properly dressed, I went inside of the big tube leaving my head out of the icy area, took the robe off and literally FROZE for 3 minutes. So for you to have an idea, my skin temperature was around 32 F after I was done.

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I need to say that the short freeze was SUPER WORTH IT. My muscles felt so relaxed afterwards and to be honest, it is NOT bad at all. It goes by really fast and when you start to feel the “ice burn”, it is time to step off the tube. So, don’t be scared… The Bare Med staff are super nice and they will always make sure you feel as more comfortable as possible.

I sure wish I had that years ago when I played college volleyball. Back then, we had to stay more than 10 minutes in the ice bath after EVERY practice during preseason, NOT FUN.. hahaha!

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Schedule your first Cryotherapy section here!

During the March Madness, each section is $25. They are normally $45, so hurry up!!

IMPORTANT: They only offer the Cryotherapy treatment at the Downtown Kansas City location at 1230 Walnut Street, Kansas City MO 64106.

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I hope you all have a WONDERFUL weekend and let me know what you think if you ever do a Cryotherapy section!

Kisses and hugs

Sheina