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The Anatomy Nerd

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I bring together people who feel stuck and defeated in their health to discover what foods and lifestyle habits are bringing their body down so that we can reduce the number of people who lack mobility and suffer from disease as we age

08/03/2020

MY SELF-CARE LIST:⁠
⁠
🧖🏼‍♀️Skincare Routine

🎨Paint A Picture
⁠
🧘🏼‍♀️30-Min of Yoga ⁠
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🚴🏼‍♀️Bike Ride⁠
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👓Read/Listen To A Book⁠
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😴Take A Nap⁠
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🥦Food Prep⁠ For Next Week

SHARE HOW YOU WILL PRACTICE SELF-CARE THIS WEEKEND IN THE COMMENTS BELOW!

07/03/2020

🛒🍠🥦⏰TIME TO SHOP ⏰🥦🍠🛒

⭐️Members receive this printable 🖨worksheet OR you can upload it to your tablet/phone and use your markup app📲 to fill this Shopping List out.

I'm always eager to learn new recipes and products you find during your shopping errand.

👩🏼‍🏫HOW TO USE THIS WORKSHEET:

1) Look through your refrigerator to see what you have leftover from the week before. This will give you an idea of what you can make next week with the ingredients you currently have.

Write these down in the 💛Yellow Box

2) From the list you made in the 💛Yellow Box, begin adding the ingredients you need for specific meals you want to make next week.

Ask yourself what you can use from the 💛Yellow Box to create a meal for the week ahead?

Write these ingredients in the ❤️Red Box

You are pretty much set with these 2 Lists filled out. The last step is kind of like a 💎BONUS💎 and a simple part of this process that has come in very handy when something unexpected happens in your schedule.

3) The last box is labeled "Back-Up Meals". It's as simple as that. and I have a list of takeout and restaurants we can use as back-up meals only if something unpredictable comes up and we have to practice agility with our meal prep.

Write these ideas in the 💚Green Box

There you have it! A simple habit that has really made a difference in the way we meal-prep for every week.

If you would like access to this worksheet, its provided in the Monthly action plan for members of Anatomy Nerd Community. I offer a 30-day trial. You can check out the details on my website AnatomyNerd.life.

06/03/2020

🍠🥕🥦SHOP WITH PURPOSE 🥦🥕🍠⁠
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Every Friday, Jessie and I begin planning meals for the following week. I use my digital planner and the Shopping List from our Monthly Action Plan. ⁠
⁠
🧩5 SIMPLE STEPS OF MY MEAL-PREP⁠
⁠
📆WEEKLY REVIEW - Determine How Busy Your Week Is Going To Be⁠
⁠
👩🏼‍🍳KITCHEN CHECK - To See What You Still Have From Previous Week⁠
⁠
🎨CREATE MEALS - Based On Daily Schedule (ie: If its a busy client day, then I make a simple, yet still nutritious meal - just one that does not require too much effort) Write out your meal plan in your planner⁠
⁠
📝CREATE SHOPPING LISTS - organize by different stores (ie: I get some products from Whole Foods and some from Costco)⁠
⁠
🧩PRACTICE AGILITY - Things happen! Sometimes you may have to shift your meals around or simply choose to eat out depending on the situation. Stick to your plan as much as possible. However, be flexible when needed. ⁠
⁠
⭐️SHARE 1 OF YOUR FAVORITE MEALS THAT YOU ARE LOOKING FORWARD TO NEXT WEEK IN THE COMMENTS⭐️⁠

05/03/2020

🌊SUP Season is here 🌊

⭐️First Class is Sunday, March 8 at 10:00 AM⭐️

Details about how to sign-up for classes below 👇🏼

📍Half Moon Bay Kayak Co.
2 Pillar Point Harbor
Half Moon Bay, CA

📆Sundays - details on Facebook

⏰10:00 AM Winter Hours
9:00 AM Summer Hours (Mid-June/July)

🎟NEW! Reserve Your Spot (10 Student Maximum)
🔗https://calendly.com/vanessaragains/sup

📲DM me on IG or FB if you have any questions. I will send you the "Prep For SUP" Doc prior to class.

04/03/2020

⭐️Pain Points + Daily Activities = YOUR CUSTOM MOBILITY PLAN?

👩🏼‍🔬In Anatomy Nerd Community, I developed a simple course to walk you through the simple steps called "Straighten Up!" and is complimentary for members to use every 30-90 days.

🤔YOU MAY BE WONDERING, HOW DO I MEASURE RESULTS?

As you work through the "Straighten Up!" Course, you will take 3 pictures that will measure your current posture.

1 📸Standing Forward
1 📸Right Side View Standing
1 📸Seated at Your Workspace on your Right Side

These pictures will be saved to compare future Posture Analysis that you complete with your monthly membership.

THEN...

🙋🏼‍♀️All I need for you to do is answer 2 simple questions from me to create a custom mobility plan for you.

👉🏼 WHERE ARE YOUR PAIN POINTS

👉🏼 WHAT ARE YOUR USUAL DAILY ACTIVITIES

Then, I analyze your answers to create your Mobility Plan.

Pretty neat, right?

Visit 🔗AnatomyNerd.life for all of the Member Features and to start your 30-day trial!

03/03/2020

🦁🦜🌍🐨🦈Happy World Wildlife Day! 🦒🦓🌍🐳🐅

👉🏼All forms of wild animals and plants, whether they dwell under water, on land or in the air, are linked. Continued loss of and is a threat to all ecosystems everywhere

🌲Forests are home to nearly half of all land-based species. They provide the air we breathe and much of the resources to sustain the livelihoods of close to 1.6 billion people

🌊The ocean is home to some of Earth’s largest and most diverse ecosystems, such as coral reefs. These
are essential to the survival of all species, both under water and on land

🌾 are some of the most diverse ecosystems on Earth, home to nearly 40% of all plant and
animal species. They are essential to the planet’s water cycles, making them vital to human survival

🔑Developing a more sustainable relationship with nature is key to protecting the rich diversity of
and its ecosystems

LEARN HOW YOU CAN GET INVOLVED 👇🏼
🔗https://www.wildlifeday.org/content/get_involved

02/03/2020

🥳📚🎉HAPPY BIRTHDAY, DR. SEUSS 🎁📚🧁

You’re never too old, too wacky, too wild,
To pick up a book and read with a child.
You’re never too busy, too cool, or too hot,
To pick up a book and share what you’ve got.

In schools and communities,
Let’s gather around,
Let’s pick up a book,
Let’s pass it around.

There are kids all around you,
Kids who will need
Someone to hug,
Someone to read.

Come join us March 2nd
Your own special way
And make this America’s
Read to Kids Day.

Written By: Anita Merina

Learn how to get involved here: https://www.readacrossamerica.org/

02/03/2020

🧠WORD SCRAMBLE⁠
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Since it is the third month of Q1, we are focusing on our Mindset Goals. All of the WORD SCRAMBLE Posts will be anatomy terms that relate to Mindset 🧠. ⁠
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View the Countdown to the Answer in my IG Stories! ⁠
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🏆WINNERS will be placed in a drawing to win a BRAIN Anatomy Pin from !⁠
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👉🏼HOW TO PLAY:⁠
1) Please LIKE my page ⁠
2) Please LIKE ⁠
3) Place Your Answer in the Comments using the tag ⁠
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I will go LIVE every Tuesday for a mini webinar about the answer! ⁠
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Winner will receive a DM from me and be highlighted in my story! 🙌🏼⁠
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Good Luck 🍀and Thank You For Playing!⁠⁠⁠⁠
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02/03/2020

🌊SUP Season Is Back 🌊

It's 1 of my favorite seasons of the year! A week from today, I will be hosting my very first class of the season.

🙋🏼‍♀️RESERVE YOUR SPOT
Calendly Link: https://calendly.com/vanessaragains/sup

📍HALF MOON BAY KAYAK CO.
2 Pillar Point Harbor
Half Moon Bay, CA

29/02/2020

28/02/2020

🍠🥕🥦SHOP WITH PURPOSE 🥦🥕🍠⁠
⁠
Every Friday, I begin planning meals for the following week. I use my planner and an 📲App that keeps track of lists organized by which stores I need to visit. ⁠
⁠
🧩5 SIMPLE STEPS OF MY MEAL-PREP⁠
⁠
1) WEEKLY REVIEW - Determine How Busy Your Week Is Going To Be⁠
⁠
2) KITCHEN CHECK - To See What You Still Have From Previous Week⁠
⁠
3) CREATE MEALS - Based On Daily Schedule (ie: If its a busy client day, then I make a simple, yet still nutritious meal - just one that does not require too much effort) Write out your meal plan in your planner⁠
⁠
4) CREATE SHOPPING LISTS - organize by different stores (ie: I get some products from Whole Foods and some from Costco)⁠
⁠
5) PRACTICE AGILITY - Things happen! Sometimes you may have to shift your meals around or simply choose to eat out depending on the situation. Stick to your plan as much as possible. However, be flexible when needed. ⁠
⁠
⭐️SHARE 1 OF YOUR FAVORITE MEALS THAT YOU ARE LOOKING FORWARD TO NEXT WEEK IN THE COMMENTS⭐️⁠

27/02/2020

🧬WHAT IF THERE WAS A SIMPLE WAY TO RELIEVE YOUR PAIN & DISCOMFORT?

🙋🏼‍♀️All I need for you to do is answer 2 simple questions from me to create a custom mobility plan for you.

1) WHERE ARE YOUR PAIN POINTS

2) WHAT ARE YOUR USUAL DAILY ACTIVITIES

Then, I take analyze your answers to create your Mobility Plan.

👩🏼‍🔬In Anatomy Nerd Community, I developed a simple course to walk you through the simple steps called "Straighten Up!" and is complimentary for members to use every 30-90 days.

YOU MAY BE WONDERING, HOW DO I MEASURE RESULTS?

As you work through the "Straighten Up!" Masterclass, you will first take 3 pictures that will measure your current posture.

1 📸Standing Forward
1 📸Right Side View Standing
1 📸Seated at Your Workspace on your Right Side

These pictures will be saved to compare future Posture Analysis that you complete with your monthly membership.

Visit AnatomyNerd.life for all of the Member Features to start your 30-day trial!

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