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Been prepping my athlete @_justindudley_  for his first ever competition and he's coming in HOT!!! 🔥🔥🔥 #fourdaysout

#oldguymuscle #elitetrainer #nutritioncoach #mastersbodybuilder #npc #dedication #50plus #nevertooold #ageisjustanumber #bestshapeofyourlife #foodprep #musclecontest #excalibur
🍝 CARBS 🍝
@newtrition_ldn

#Repost @kruckifitness
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CARBS AFTER 6 PM by @kruckifitness
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This is one of the most popular myths out there. So many people fall for the idea that is you consume carbs after a specific time of the day (in most cases, 6 PM), that our bodies  will immediately turn them into fat, and in time, will make us fat.
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THAT WON’T HAPPEN! The only thing that’ll make you fat is too many calories! If your calories are in check by the end of the day, you have nothing to worry about.
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Now I know it’s past 6 (at least where I am), SO CARB UP😂
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What’s your favorite carb food source?
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#NewtritionLDN #nutrition #carbs #carbswontmakeyoufat #nutritioncoach #nutritiontips #nutritionfacts #mealplan #mealplanning #muscle #weightloss #weightlosstips #healthylifestyle #balancedlifestyle #balance #diet #nutritionplan
🍝 CARBS 🍝 @newtrition_ldn #Repost  @kruckifitness ・・・ CARBS AFTER 6 PM by @kruckifitness - This is one of the most popular myths out there. So many people fall for the idea that is you consume carbs after a specific time of the day (in most cases, 6 PM), that our bodies will immediately turn them into fat, and in time, will make us fat. - THAT WON’T HAPPEN! The only thing that’ll make you fat is too many calories! If your calories are in check by the end of the day, you have nothing to worry about. - Now I know it’s past 6 (at least where I am), SO CARB UP😂 - What’s your favorite carb food source? . . #NewtritionLDN  #nutrition  #carbs  #carbswontmakeyoufat  #nutritioncoach  #nutritiontips  #nutritionfacts  #mealplan  #mealplanning  #muscle  #weightloss  #weightlosstips  #healthylifestyle  #balancedlifestyle  #balance  #diet  #nutritionplan 
Sometimes we need to surrender, fully allow ourselves to surrender and trust that path that lies before us. There’s that hidden magic that guides us from above
Sometimes we need to surrender, fully allow ourselves to surrender and trust that path that lies before us. There’s that hidden magic that guides us from above
Today we had the honor of presenting to an amazing group of individuals about our Cook2Fit program. Our main focus was sharing our love for healthy living. We love food just like the rest of you, but have created habits that promote our goals. We love that food provides us with energy. We love that food provides us with social interactions. We love that food is delish! We can’t wait to help others create healthy habits now and in the New Year that will allow them to live a full, healthy life❣️#findyourbalance
Today we had the honor of presenting to an amazing group of individuals about our Cook2Fit program. Our main focus was sharing our love for healthy living. We love food just like the rest of you, but have created habits that promote our goals. We love that food provides us with energy. We love that food provides us with social interactions. We love that food is delish! We can’t wait to help others create healthy habits now and in the New Year that will allow them to live a full, healthy life❣️#findyourbalance 
💥How to Meal Prep! Follow @corebodyfitness for daily fitness and nutrition tips!
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If you do not have the proper food and enough of it available, you are setting yourself up for failure. I recommend you choose 1 day per week, or 2 if you like having fresher food, and meal prep for 1 hour. I have had people tell me it takes them over 3 or 4 hours! Let's keep it simple peeps.
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Let's say you choose Sunday and Thursday to meal prep. Schedule 1 hour on each day. Choose 1-2 different foods for each of the mentioned food categories, and cook them in bulk. I personally put a butt-ton of chicken breast in the oven, whole potatoes in the oven and rice in a rice cooker, frozen veggies in 2 large pans, and some almonds in containers.
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Then you can distribute the foods into large containers for the entire food or organize each individual meal into containers. If you do it right, I promise this will only take a couple hours max each week. But those 1-2 hours save you on a ton of calories, allow you to hit your macros, keep off hunger, and never have the excuse "I didn't have time to cook."
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Tag a busy person who could benefit from going out to eat a little less.
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Credit @iqphysique96 -
#fatlosstips #losefat #fatlossjourney #fitdads #ifitfitsyourmacros #hiitworkouts #hiitmax #rippedbody #fatlosscoach #musclemass #caloriedeficit #sixpackabs #6packabs #flexibledieting #cardiosucks #caloriecounting #gainmuscle #fitparents #custommealplans #fitmoms #countingmacros #fitmomsofig #dietplan #musclekingz #burnfat #musclemeals #buildmuscle #diethacks #mealplanning #nutritioncoach
💥How to Meal Prep! Follow @corebodyfitness for daily fitness and nutrition tips! ⠀⠀⠀⠀⠀⠀⠀⠀ If you do not have the proper food and enough of it available, you are setting yourself up for failure. I recommend you choose 1 day per week, or 2 if you like having fresher food, and meal prep for 1 hour. I have had people tell me it takes them over 3 or 4 hours! Let's keep it simple peeps. ⠀⠀⠀⠀⠀⠀⠀⠀ Let's say you choose Sunday and Thursday to meal prep. Schedule 1 hour on each day. Choose 1-2 different foods for each of the mentioned food categories, and cook them in bulk. I personally put a butt-ton of chicken breast in the oven, whole potatoes in the oven and rice in a rice cooker, frozen veggies in 2 large pans, and some almonds in containers. ⠀⠀⠀⠀⠀⠀⠀⠀ Then you can distribute the foods into large containers for the entire food or organize each individual meal into containers. If you do it right, I promise this will only take a couple hours max each week. But those 1-2 hours save you on a ton of calories, allow you to hit your macros, keep off hunger, and never have the excuse "I didn't have time to cook." ⠀⠀⠀⠀⠀⠀⠀⠀ Tag a busy person who could benefit from going out to eat a little less. ⠀⠀⠀⠀⠀⠀⠀⠀ Credit @iqphysique96 - #fatlosstips  #losefat  #fatlossjourney  #fitdads  #ifitfitsyourmacros  #hiitworkouts  #hiitmax  #rippedbody  #fatlosscoach  #musclemass  #caloriedeficit  #sixpackabs  #6packabs  #flexibledieting  #cardiosucks  #caloriecounting  #gainmuscle  #fitparents  #custommealplans  #fitmoms  #countingmacros  #fitmomsofig  #dietplan  #musclekingz  #burnfat  #musclemeals  #buildmuscle  #diethacks  #mealplanning  #nutritioncoach 
Day 25 🇧🇬 2 sessions in one.

1st Video- 192.5kg Pause PR (Belt) 
2nd Video- 125kg Wide Grip PR (Raw)
3rd Video- 142.5kg Slingshot PR (Raw)
4th Video- 205kg Pause PR (Belt & Sleeves) (swipe right)

@fairgroundfitness @nevertrainlegs 
I am mash up 🤷🏽‍♂️
#SquatEveryday 
#BenchEveryday 
#Maximum Everyday
Day 25 🇧🇬 2 sessions in one. 1st Video- 192.5kg Pause PR (Belt) 2nd Video- 125kg Wide Grip PR (Raw) 3rd Video- 142.5kg Slingshot PR (Raw) 4th Video- 205kg Pause PR (Belt & Sleeves) (swipe right) @fairgroundfitness @nevertrainlegs I am mash up 🤷🏽‍♂️ #SquatEveryday  #BenchEveryday  #Maximum  Everyday
We must understand that the body will ALWAYS adapt to the stress we place on it for survival purposes.

Too many coaches are recommending training and nutrition methods that work against the body’s adaptive priorities and end up just beating you into the ground and leaving you with a bucket load of health issues and still not happy with your physique.

When we clearly understand that the body will always prioritise adaptations to stress for the purpose of survival. We can work with the body rather than against it and ensure not only body results with your body composition, but maintain optimal health through the process.

#teamindomitable #theindomitablemovement #nutrition #bodyrecomposition #liftershq #nutritioncoach #sportsnutrition #healthandwellness #health #fitness #fatloss #transformationcoach #transformationspecialist #recompspecialist #elitecoaching #healthcomesfirst #therecomppro #onlinecoaching #onlinecoach #optimalhealth #holistichealth #educatetodominate
We must understand that the body will ALWAYS adapt to the stress we place on it for survival purposes. Too many coaches are recommending training and nutrition methods that work against the body’s adaptive priorities and end up just beating you into the ground and leaving you with a bucket load of health issues and still not happy with your physique. When we clearly understand that the body will always prioritise adaptations to stress for the purpose of survival. We can work with the body rather than against it and ensure not only body results with your body composition, but maintain optimal health through the process. #teamindomitable  #theindomitablemovement  #nutrition  #bodyrecomposition  #liftershq  #nutritioncoach  #sportsnutrition  #healthandwellness  #health  #fitness  #fatloss  #transformationcoach  #transformationspecialist  #recompspecialist  #elitecoaching  #healthcomesfirst  #therecomppro  #onlinecoaching  #onlinecoach  #optimalhealth  #holistichealth  #educatetodominate 
We must understand that the body will ALWAYS adapt to the stress we place on it for survival purposes.

Too many coaches are recommending training and nutrition methods that work against the body’s adaptive priorities and end up just beating you into the ground and leaving you with a bucket load of health issues and still not happy with your physique.

When we clearly understand that the body will always prioritise adaptations to stress for the purpose of survival. We can work with the body rather than against it and ensure not only body results with your body composition, but maintain optimal health through the process.

#teamindomitable #theindomitablemovement #nutrition #bodyrecomposition #liftershq #nutritioncoach #sportsnutrition #healthandwellness #health #fitness #fatloss #transformationcoach #transformationspecialist #recompspecialist #elitecoaching #healthcomesfirst #therecomppro #onlinecoaching #onlinecoach #optimalhealth #holistichealth #educatetodominate
We must understand that the body will ALWAYS adapt to the stress we place on it for survival purposes. Too many coaches are recommending training and nutrition methods that work against the body’s adaptive priorities and end up just beating you into the ground and leaving you with a bucket load of health issues and still not happy with your physique. When we clearly understand that the body will always prioritise adaptations to stress for the purpose of survival. We can work with the body rather than against it and ensure not only body results with your body composition, but maintain optimal health through the process. #teamindomitable  #theindomitablemovement  #nutrition  #bodyrecomposition  #liftershq  #nutritioncoach  #sportsnutrition  #healthandwellness  #health  #fitness  #fatloss  #transformationcoach  #transformationspecialist  #recompspecialist  #elitecoaching  #healthcomesfirst  #therecomppro  #onlinecoaching  #onlinecoach  #optimalhealth  #holistichealth  #educatetodominate 
Key points to the barbell back squat.. coach Phil showing 6:15am group the set up position for a squat..
Key points to the barbell back squat.. coach Phil showing 6:15am group the set up position for a squat..
Tina is blowing her goals out of the water! Another 5 pounds down this week! It was a rough week last week kicking her Diet Pepsi habit but she persevered and stayed strong to her goals. No magic pills or fancy plans just Whole Foods, exercise (with some puppy frenchie support )and a good nights sleep. So proud of you Tina! 
#weightlosscoach #nutritioncoach #nutritionist #wholefoods #excercise #sleep #victoriajanefitness #abbotsford
Tis the season for all the sugary treats!! Today on the blog I’m talking about processed foods. You might be shocked to learn that processed foods aren’t just the obvious foods like donuts and frozen pizzas. Find out what foods are considered processed and why they can be so harmful to your health and waistline. Also learn tools to use the next time you head to the grocery store. Blog post linked in bio @the_lavender_lifestyle #ourbalanceinprogress #thelavenderlifestyle .
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#processedfood  #processedfoods #justeatrealfood #allnaturalfood #fitmomlife #themoreyouknow #nutritionhelp #nutritioncoach #nutritionblog #fitblog #fitblogger #fitmomlife #fitbloggin #fitnessblog #kcfit #kcfitness #fitkc #healthyish #cleanish #fitmomof3 #fitmomover30 #strongnotskinny
Tis the season for all the sugary treats!! Today on the blog I’m talking about processed foods. You might be shocked to learn that processed foods aren’t just the obvious foods like donuts and frozen pizzas. Find out what foods are considered processed and why they can be so harmful to your health and waistline. Also learn tools to use the next time you head to the grocery store. Blog post linked in bio @the_lavender_lifestyle #ourbalanceinprogress  #thelavenderlifestyle  . . . . . . #processedfood  #processedfoods  #justeatrealfood  #allnaturalfood  #fitmomlife  #themoreyouknow  #nutritionhelp  #nutritioncoach  #nutritionblog  #fitblog  #fitblogger  #fitmomlife  #fitbloggin  #fitnessblog  #kcfit  #kcfitness  #fitkc  #healthyish  #cleanish  #fitmomof3  #fitmomover30  #strongnotskinny 
To avoid excess calories and sugar, swap your Gin and Tonic for a Gin and Soda!
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Tonic and soda waters are popular mixers for many cocktails and a lot of people automatically assume that the nutrition content is similar in each option.  However, what most people are surprised to learn is that tonic water is loaded with sugar.  In fact, it has as much sugar as a soda: 32 grams (8 teaspoons) and 130 calories per 12-ounce can (compared to 39 grams in a can of Coke, for instance).
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For a mixer that is calorie and sugar-free, choose the soda water, which is just carbonated water!  It’s really a no-brainer.  Add a squeeze of a lime or some bitters to your gin to create your own tonic water.  Choosing the soda water over the tonic water is an easy calorie saver! ..
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What is your favorite way to lighten up your cocktails? ..
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Did you find this helpful?  Comment below!
Coaching Inquiries: Link in bio or shoot me a DM!
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Peace & Love, ✌🏻💜
Emily
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#emilyspicercoaching #ginandtonci #gin #tonicwater #sodawater #healthyholiday #simpleswap #alcohol #skinnyalcohol #christmas2018 #caloriecounting #appetizers #snack #drinkup #snacktime #portioncontrol #christmas2018 #flexiblediet #allfoodsfit #flexibledieting #iifym #iifymcoach #carbs #fitfam #snackidea #postworkout #balanceddiet #eatsmart #caloriedeficit #nutritioncoach #recipeideas
To avoid excess calories and sugar, swap your Gin and Tonic for a Gin and Soda! .. .. Tonic and soda waters are popular mixers for many cocktails and a lot of people automatically assume that the nutrition content is similar in each option. However, what most people are surprised to learn is that tonic water is loaded with sugar. In fact, it has as much sugar as a soda: 32 grams (8 teaspoons) and 130 calories per 12-ounce can (compared to 39 grams in a can of Coke, for instance). .. .. For a mixer that is calorie and sugar-free, choose the soda water, which is just carbonated water! It’s really a no-brainer. Add a squeeze of a lime or some bitters to your gin to create your own tonic water. Choosing the soda water over the tonic water is an easy calorie saver! .. .. What is your favorite way to lighten up your cocktails? .. .. Did you find this helpful? Comment below! Coaching Inquiries: Link in bio or shoot me a DM! .. Peace & Love, ✌🏻💜 Emily .. .. #emilyspicercoaching  #ginandtonci  #gin  #tonicwater  #sodawater  #healthyholiday  #simpleswap  #alcohol  #skinnyalcohol  #christmas2018  #caloriecounting  #appetizers  #snack  #drinkup  #snacktime  #portioncontrol  #christmas2018  #flexiblediet  #allfoodsfit  #flexibledieting  #iifym  #iifymcoach  #carbs  #fitfam  #snackidea  #postworkout  #balanceddiet  #eatsmart  #caloriedeficit  #nutritioncoach  #recipeideas 
I’m giving you permission today to forgive yourself.

The road to your greatest victories will never be easy. You’re going to fail...a lot. You’re going to try things that you guarantee will work that are total busts. You’re going to waste money you don’t have. But you know what? You are allowed to forgive yourself. You’re allowed to start over.
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If you’re stressed about that next step or past mistake, just let it be 💕
I’m giving you permission today to forgive yourself. The road to your greatest victories will never be easy. You’re going to fail...a lot. You’re going to try things that you guarantee will work that are total busts. You’re going to waste money you don’t have. But you know what? You are allowed to forgive yourself. You’re allowed to start over. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re stressed about that next step or past mistake, just let it be 💕
HOLISTIC WELLBEING // When you reduce health down to just food and weight, your missing a huge part of it. It’s physical, emotional, psychological, AND spiritual. Which means there are other factors to your health than just nutrition and exercise; like quality of sleep, stress and relationships, which all need to be nurtured too 🙏🏻
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So don’t get caught up on weight, on calories, or on the size of your clothes. Look at health with a holistic perspective, because there in lies true health & true happiness 😌
HOLISTIC WELLBEING // When you reduce health down to just food and weight, your missing a huge part of it. It’s physical, emotional, psychological, AND spiritual. Which means there are other factors to your health than just nutrition and exercise; like quality of sleep, stress and relationships, which all need to be nurtured too 🙏🏻 . . So don’t get caught up on weight, on calories, or on the size of your clothes. Look at health with a holistic perspective, because there in lies true health & true happiness 😌
If you eat shitty you’ll feel shitty.
Meat causes cancer, dairy and eggs also come with a hefty price tag for your health. From a biological point humans have the digestive systems of a HERBIVORE, our digestive system is 25ft long total,(20ft long small intestine 5ft long large intestine) carnivores or even omnivorous have a much shorter digestive systems, loins for example have only a 5ft long small intestine. Why? Because meat is very difficult to digest it takes much longer for a rotten corpse to pass through rather than something containing, idk, fiber ? So naturally the actual carnivores that walk this earth are going to have a digestive track suited for such. NOT humans.
The average human has over 20lbs of poop 💩 backed up in their gut. That clog is a FEAST for nasty bacteria to grow into disease. We wonder why we feel sick, get cancer, and a multitude of other ailments filling doctors offices, mindlessly filling prescriptions of chemical after chemical. Rather than treating it from the source, the food on your plate.
There is literally 70,000 different beautiful plants on this earth to consume and enjoy, why be satisfied with the same 3 dead bodies.
You are what you eat.
Want help? Suggestions? Advice to cut the crap? Don’t be afraid to ask 🤗 I know my biological make up I’m not a carnivore I won’t bite 😛💕
Expand your perception past those limiting, uneducated beliefs that were placed upon you, grow. Expand your mind ✌🏼🌱
Wanna be big and strong? Eat like the big and strong 🦍🐘🦏🐃
If you eat shitty you’ll feel shitty. Meat causes cancer, dairy and eggs also come with a hefty price tag for your health. From a biological point humans have the digestive systems of a HERBIVORE, our digestive system is 25ft long total,(20ft long small intestine 5ft long large intestine) carnivores or even omnivorous have a much shorter digestive systems, loins for example have only a 5ft long small intestine. Why? Because meat is very difficult to digest it takes much longer for a rotten corpse to pass through rather than something containing, idk, fiber ? So naturally the actual carnivores that walk this earth are going to have a digestive track suited for such. NOT humans. The average human has over 20lbs of poop 💩 backed up in their gut. That clog is a FEAST for nasty bacteria to grow into disease. We wonder why we feel sick, get cancer, and a multitude of other ailments filling doctors offices, mindlessly filling prescriptions of chemical after chemical. Rather than treating it from the source, the food on your plate. There is literally 70,000 different beautiful plants on this earth to consume and enjoy, why be satisfied with the same 3 dead bodies. You are what you eat. Want help? Suggestions? Advice to cut the crap? Don’t be afraid to ask 🤗 I know my biological make up I’m not a carnivore I won’t bite 😛💕 Expand your perception past those limiting, uneducated beliefs that were placed upon you, grow. Expand your mind ✌🏼🌱 Wanna be big and strong? Eat like the big and strong 🦍🐘🦏🐃
I was told business cards are a good idea. I designed them to be 3 in 1. A business card... A scribble pad... And a cute pinup card. Why not hey? #nutritionist #nutritioncoach #lifestylenutrition
A delicious post workout smoothie😋.
This one features banana avocado cacao chia and almond mylk💚.
Cacao is the purest form of chocolate you can get, which means it’s minimally processed.. Cacao beans are packed with powerful antioxidant ingredients called flavonoids. Cacao flavonoids boost the function of the lining in your blood vessel walls, which helps with lowering high blood pressure. Cacao also has mood boosting substances, which help with mental clarity.
Food ...when in its purest form , will heal the body, mind and soul💚!
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#healthiswealth #healthyeating #healthychoices #healthylifestyle #holisticliving #smoothie #healthysmoothies #smoothiebowladdict #healthyfood #healthymeals #juicer #plantstrong #plantstrongvegan #plantpowered #plantbased #holisticnutrition #nutritioncoach #nutritionalhealing #holistichealthcoach #batidosaludable #tampabayvegan #vegansoftampa #seminoleheightsvegans #youarewhatyoueat #letfoodbethymedicineandmedicinebethyfood #poweroffood #foodasmedicine #healthyfoodshare
A delicious post workout smoothie😋. This one features banana avocado cacao chia and almond mylk💚. Cacao is the purest form of chocolate you can get, which means it’s minimally processed.. Cacao beans are packed with powerful antioxidant ingredients called flavonoids. Cacao flavonoids boost the function of the lining in your blood vessel walls, which helps with lowering high blood pressure. Cacao also has mood boosting substances, which help with mental clarity. Food ...when in its purest form , will heal the body, mind and soul💚! . . . . #healthiswealth  #healthyeating  #healthychoices  #healthylifestyle  #holisticliving  #smoothie  #healthysmoothies  #smoothiebowladdict  #healthyfood  #healthymeals  #juicer  #plantstrong  #plantstrongvegan  #plantpowered  #plantbased  #holisticnutrition  #nutritioncoach  #nutritionalhealing  #holistichealthcoach  #batidosaludable  #tampabayvegan  #vegansoftampa  #seminoleheightsvegans  #youarewhatyoueat  #letfoodbethymedicineandmedicinebethyfood  #poweroffood  #foodasmedicine  #healthyfoodshare 
FOLLOW➡️ @healthy.calories.world By @soheefit She wrote:
When people set out to shed body fat, they typically don’t intend on - or want to - gain the weight back over time. Yet unfortunately, yo-yo dieting happens incredibly often. You work to lose 20-30lbs or even more, only to find yourself right back where you started (or even heavier) a few months later. ⁣
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Even though yo-yo dieting is the norm, it absolutely doesn’t have to be. ⁣
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A lot of the problem arises with the dieting strategy. If you’re impatient and focus only on the end goal, you’ll neglect the process and likely find yourself utilizing extreme methods. This is fine and well if you can actually adhere to said methods without an issue, but most people can’t. ⁣
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Instead, when it comes to lasting results, you need lasting behavior change. This means that your lifestyle needs to change - not just for the duration of your diet, but for good. Enjoy the process, be patient, and celebrate every milestone you achieve, no matter how small. Put yourself on a nutrition program you like and can stick to for more than just a few weeks. ⁣
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The people who are able to lose the body fat and keep it off over the long-term see the big picture and overhaul their everyday eating and exercise behaviors over time.
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#weightloss #weightlossjourney #foodporn #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #اكلات #وصفات#dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatchers
FOLLOW➡️ @healthy.calories.world By @soheefit She wrote: When people set out to shed body fat, they typically don’t intend on - or want to - gain the weight back over time. Yet unfortunately, yo-yo dieting happens incredibly often. You work to lose 20-30lbs or even more, only to find yourself right back where you started (or even heavier) a few months later. ⁣ ⁣ Even though yo-yo dieting is the norm, it absolutely doesn’t have to be. ⁣ ⁣ A lot of the problem arises with the dieting strategy. If you’re impatient and focus only on the end goal, you’ll neglect the process and likely find yourself utilizing extreme methods. This is fine and well if you can actually adhere to said methods without an issue, but most people can’t. ⁣ ⁣ Instead, when it comes to lasting results, you need lasting behavior change. This means that your lifestyle needs to change - not just for the duration of your diet, but for good. Enjoy the process, be patient, and celebrate every milestone you achieve, no matter how small. Put yourself on a nutrition program you like and can stick to for more than just a few weeks. ⁣ ⁣ The people who are able to lose the body fat and keep it off over the long-term see the big picture and overhaul their everyday eating and exercise behaviors over time. . . . #weightloss  #weightlossjourney  #foodporn  #weightlossplan  #diet  #dieting  #fatloss  #fatlossjourney  #nutrition  #nutritiontips  #nutritioncoach  #fitness  #fit  #fitnessmotivation  #fitnessjourney  #dietplan  #dietfood  #اكلات  #وصفات #dietstartsmonday  #nutritionplan  #caloriecounting  #countingcalories  #losingweight  #howtoloseweight  #highprotein  #wholefoods  #healthydiet  #healthyweightloss  #weightwatchers 
SWIPE▶️▶️
So for some reason IG hasn’t been letting me repost any of @bretcontreras1 stuff for a couple of weeks. I felt as though I had to screenshot not only the post but his caption as well. He is probably the smartest person I’ve met in the fitness industry and this may be the most needed post he’s ever made! It still amazes how many people are completely unaware they are getting horrible advice from terrible coaches. Just scroll through and read. If this helps shine some light on a bad situation for even ONE of you it was more than worth it!!
SWIPE▶️▶️ So for some reason IG hasn’t been letting me repost any of @bretcontreras1 stuff for a couple of weeks. I felt as though I had to screenshot not only the post but his caption as well. He is probably the smartest person I’ve met in the fitness industry and this may be the most needed post he’s ever made! It still amazes how many people are completely unaware they are getting horrible advice from terrible coaches. Just scroll through and read. If this helps shine some light on a bad situation for even ONE of you it was more than worth it!!
If I get reincarnated, I'd still be a Viet ♡ No filter needed, word. 🐙🐚🦀🦐🦑🐙🐚🦀🦐🦑🐙🐚🦀🦐🦑🐙💐🌸💮🏵💐🌸💮🏵💐🌸💮🏵💐🌸💮
#travelqld #blacktattoo #athletes #inkmaster #netflixandchill #bjjlifestyle #shiatsu #therapysession #leatherjacket #premiumquality #nutritioncoach #supplements #bulking #chestworkout #goodlife #foody #spanishfood #australian #sonya7ii #savedbythebell #giftidea #bestfriendgoals #wagyu #goldcoastlife #miamiheat #melbourne_insta #boxbraids #homeworkout #homedecor #potterylove
🦁🐯🦁🐯🦁🐯🦁🐯🦁🐯🦁🐯🦁🐯🦁🐯🐸🐊🐢🦎🐍🐲🐉🦕🐸🐊🐢🦎🐍🐲🐉🦕
If I get reincarnated, I'd still be a Viet ♡ No filter needed, word. 🐙🐚🦀🦐🦑🐙🐚🦀🦐🦑🐙🐚🦀🦐🦑🐙💐🌸💮🏵💐🌸💮🏵💐🌸💮🏵💐🌸💮 #travelqld  #blacktattoo  #athletes  #inkmaster  #netflixandchill  #bjjlifestyle  #shiatsu  #therapysession  #leatherjacket  #premiumquality  #nutritioncoach  #supplements  #bulking  #chestworkout  #goodlife  #foody  #spanishfood  #australian  #sonya7ii  #savedbythebell  #giftidea  #bestfriendgoals  #wagyu  #goldcoastlife  #miamiheat  #melbourne_insta  #boxbraids  #homeworkout  #homedecor  #potterylove  🦁🐯🦁🐯🦁🐯🦁🐯🦁🐯🦁🐯🦁🐯🦁🐯🐸🐊🐢🦎🐍🐲🐉🦕🐸🐊🐢🦎🐍🐲🐉🦕
ATTENTION:
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So you wanna lean out?

So you wanna lose weight?
💥
Let me tell you what it’s going to take.
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1️⃣ how healthy is your metabolism? Have you made numerous attempts at every fad diet that has come around? Do you eat ENOUGH to support your current level of activity? Are you riding the 🎢 of restriction and binging?
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2️⃣ How’s your sleep these days? Are you logging in a good 7-9 hours a night? 💥
3️⃣ How do you handle stress? Or do you just keep grinding with no end in sight hoping that someday things will “slow down?”
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Well those three things are a prerequisite for true LASTING results.
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Now let’s get down to the process!
💥
1️⃣ Do you understand food quality? And no I don’t mean good versus bad foods because there is no such thing. Do you know what foods are meant to improve your health and make sure all systems are good?
💥
How about quantity? Are you ready to dial in HOW MUCHyou are eating? Yes, weigh your food portions (for a period of time) and track them to make sure you are putting in the right amounts.
💥
I’m just putting it out there, that if you REALLY want to change your body, you have to be willing and able to put the work in.
💥
Now if you know me, you know I am all about the process. These things don’t have to all happen at once! 💥
Patience is 🔑.
💥
In order to make change happen, you need to go at your pace but know that your pace will also effect the pace of your results.
💥
Make new habits to replace the old.
💥

#morethanmacros 
#nutrition 
#nutritioncoach 
#weightloss
#fatloss 
#process
#dowork
#fitness
Photo courtesy of @jordansamuelphoto
ATTENTION: 💥 So you wanna lean out? So you wanna lose weight? 💥 Let me tell you what it’s going to take. 💥 1️⃣ how healthy is your metabolism? Have you made numerous attempts at every fad diet that has come around? Do you eat ENOUGH to support your current level of activity? Are you riding the 🎢 of restriction and binging? 💥 2️⃣ How’s your sleep these days? Are you logging in a good 7-9 hours a night? 💥 3️⃣ How do you handle stress? Or do you just keep grinding with no end in sight hoping that someday things will “slow down?” 💥 Well those three things are a prerequisite for true LASTING results. 💥 Now let’s get down to the process! 💥 1️⃣ Do you understand food quality? And no I don’t mean good versus bad foods because there is no such thing. Do you know what foods are meant to improve your health and make sure all systems are good? 💥 How about quantity? Are you ready to dial in HOW MUCHyou are eating? Yes, weigh your food portions (for a period of time) and track them to make sure you are putting in the right amounts. 💥 I’m just putting it out there, that if you REALLY want to change your body, you have to be willing and able to put the work in. 💥 Now if you know me, you know I am all about the process. These things don’t have to all happen at once! 💥 Patience is 🔑. 💥 In order to make change happen, you need to go at your pace but know that your pace will also effect the pace of your results. 💥 Make new habits to replace the old. 💥 #morethanmacros  #nutrition  #nutritioncoach  #weightloss  #fatloss  #process  #dowork  #fitness  Photo courtesy of @jordansamuelphoto
✨POUR RAPPEL LES AMIS ✨ 🎄 PERTE DE POIDS SPÉCIALE NOEL AVEC JEU CONCOURS POUR TOUTE INSCRIPTION AVANT LE 25 DÉCEMBRE 2018*🎄 Je recherche des personnes motivées à coacher, prêtes à changer de mode de vie sur un challenge de 4 mois (sport et/ou rééquilibrage alimentaire) 💪 * Résultats dès la 1ère semaine
* Programme 100% naturel et sans frustration
* Suivi régulier des challengers
* Challenge personnel adapté à vos BESOINS, OBJECTIF et BUDGET

N’ayez plus peur d’essayer et envoyez moi un MP afin de vous proposer un programme adapté 😉 * 3 participants seront tirés au sort pour gagner ✈️ Un #SÉJOUR détente d’une nuit 🌙 avec accès aux thermes 💦 et petit déjeuner 🥞 💆‍♀️ Un #MOMENTBIENÊTRE pour se faire chouchouter à deux 💏 (accès aux thermes, massages, soins du corps,...) 🥐 Un #PETITDÉJEUNER accompagné d’une coupe de champagne 🥂 pour fêter comme il se doit la fin d’année 👉 tentez votre chance et inscrivez vous rapidement!!! #joybodychallenge 
#thinkaboutyou
#coachonline 
#healthyfood 
#nutritioncoach
✨POUR RAPPEL LES AMIS ✨ 🎄 PERTE DE POIDS SPÉCIALE NOEL AVEC JEU CONCOURS POUR TOUTE INSCRIPTION AVANT LE 25 DÉCEMBRE 2018*🎄 Je recherche des personnes motivées à coacher, prêtes à changer de mode de vie sur un challenge de 4 mois (sport et/ou rééquilibrage alimentaire) 💪 * Résultats dès la 1ère semaine * Programme 100% naturel et sans frustration * Suivi régulier des challengers * Challenge personnel adapté à vos BESOINS, OBJECTIF et BUDGET N’ayez plus peur d’essayer et envoyez moi un MP afin de vous proposer un programme adapté 😉 * 3 participants seront tirés au sort pour gagner ✈️ Un #SÉJOUR  détente d’une nuit 🌙 avec accès aux thermes 💦 et petit déjeuner 🥞 💆‍♀️ Un #MOMENTBIENÊTRE  pour se faire chouchouter à deux 💏 (accès aux thermes, massages, soins du corps,...) 🥐 Un #PETITDÉJEUNER  accompagné d’une coupe de champagne 🥂 pour fêter comme il se doit la fin d’année 👉 tentez votre chance et inscrivez vous rapidement!!! #joybodychallenge  #thinkaboutyou  #coachonline  #healthyfood  #nutritioncoach 
Walnut or roasted testical? Well they have a huge connection.

Eating 75g of walnuts a day for 3 months increases sperm count and fertility.

Walnuts are nutrient powerhouses!! ☆ 😮  Omega 3's
😮  Protein
😮  B-Vitamins
😮  Minerals ☆ ❤  Reduce LDL Cholesterol
❤  Improve Artery Health
❤  Reduce BP & Inflammation .
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#nutrition #health #wellness #protein #minerals #sex #sperm #fertility #foods #pic #kitchen #healthgoals #foodasmedicine #foodasmedicine
Walnut or roasted testical? Well they have a huge connection. Eating 75g of walnuts a day for 3 months increases sperm count and fertility. Walnuts are nutrient powerhouses!! ☆ 😮 Omega 3's 😮 Protein 😮 B-Vitamins 😮 Minerals ☆ ❤ Reduce LDL Cholesterol ❤ Improve Artery Health ❤ Reduce BP & Inflammation . . . . . . . . . . . . . . . . . . #nutrition  #health  #wellness  #protein  #minerals  #sex  #sperm  #fertility  #foods  #pic  #kitchen  #healthgoals  #foodasmedicine  #foodasmedicine 
Is tracking your macros necessary?
The short answer is no! There are many strategies to help you limit or increase your caloric intake. Do we recommend you track? YES! Tracking allows us to become AWARE of what proper portions are, how many sneaky calories there are out there, and we can then apply it to scenarios where we can’t track!
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We always suggest you track for 3-4 months then slowly start practice eating intuitively. If weight starts to shift in a direction you don’t want then reintroduce tracking.
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If you’re an athlete then being as accurate as possible is even more important so tracking is going to be your best option toward improving your performance and being able to do so consistently!
Is tracking your macros necessary? The short answer is no! There are many strategies to help you limit or increase your caloric intake. Do we recommend you track? YES! Tracking allows us to become AWARE of what proper portions are, how many sneaky calories there are out there, and we can then apply it to scenarios where we can’t track! . We always suggest you track for 3-4 months then slowly start practice eating intuitively. If weight starts to shift in a direction you don’t want then reintroduce tracking. . If you’re an athlete then being as accurate as possible is even more important so tracking is going to be your best option toward improving your performance and being able to do so consistently!
It is protein time!😛👍🏻. After an intesive workout, it is important to regenerate the muscles and your body! 
#herbalifenutrition🍃 , #workouts , #fitness, #healthylifestyle ,#healthyfood ,#naturalathletics ,#naturalathletic #nutritioncoach ,#nutrition
When hubby surprises you with a date night out at Vincenzos and @actorstheatre A Christmas Carol, you run into @dressanddwell find the perfect outfit and coat in 10 minutes flat!!! I got so many compliments! A great statement necklace from @stelladot doesn't hurt either! The play was the perfect event to usher in the season of giving! 
#lifestylebylindz #coachingandtraining #funfittrainingfacility #functionalfitness #crossfit #birthfit #girlsgonestrong #nutritioncoach #lookgoodmovewell #itsalifestyle #diastasisrecti #pregnancyandpostpartumathleticism
When hubby surprises you with a date night out at Vincenzos and @actorstheatre A Christmas Carol, you run into @dressanddwell find the perfect outfit and coat in 10 minutes flat!!! I got so many compliments! A great statement necklace from @stelladot doesn't hurt either! The play was the perfect event to usher in the season of giving! #lifestylebylindz  #coachingandtraining  #funfittrainingfacility  #functionalfitness  #crossfit  #birthfit  #girlsgonestrong  #nutritioncoach  #lookgoodmovewell  #itsalifestyle  #diastasisrecti  #pregnancyandpostpartumathleticism 
What’s for #dinner? ~ With the busyness of the season super-simple #recipes like this Easy Chicken Bake, have been tossed around A LOT during my client meetings these last few days. I get it, it really can be hard to eat balanced this time of year.  This easy Chicken bake topped with cheese is one of my favourite go-to recipes when I’m in a rush! 🥘🤤👌🏻 .
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Check it out! Link in bio. 👆🏻
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#easyrecipes #mealideas #whatsfordinner #healthymeals #eeeeeats #healthyeating #puresensehealth #yychealth #fitfoodie #instagood #instayum #yummy #getinmybelly #dinnerrecipes #chickenrecipes #nutritioncoach #allfoodsfit #fitfam #eattherainbow #christmasseason #lastminutemeals
What’s for #dinner ? ~ With the busyness of the season super-simple #recipes  like this Easy Chicken Bake, have been tossed around A LOT during my client meetings these last few days. I get it, it really can be hard to eat balanced this time of year. This easy Chicken bake topped with cheese is one of my favourite go-to recipes when I’m in a rush! 🥘🤤👌🏻 . . Check it out! Link in bio. 👆🏻 . . . . . . . . . . . . . . #easyrecipes  #mealideas  #whatsfordinner  #healthymeals  #eeeeeats  #healthyeating  #puresensehealth  #yychealth  #fitfoodie  #instagood  #instayum  #yummy  #getinmybelly  #dinnerrecipes  #chickenrecipes  #nutritioncoach  #allfoodsfit  #fitfam  #eattherainbow  #christmasseason  #lastminutemeals 
My heart-selfie. This is my echocardiogram from last month. Now, a certified “strong heart”. Back story - my personal physician died about 5 years ago. Heart attack, younger than me. (She was amazing and I still miss her.) Fast forward to now. I didn’t have time while working/training/competing to find a new doc - a process complicated by insurance changes since 2013. So I didn’t keep up on my physicals. (I know. No need to chide me.) Now that I’m working for myself instead of teaching, I’ve been getting caught up. This isn’t a routine test. But since heart issues are in my family, and since I’ve gone through a bodybuilding prep 4 times in my 50’s, 56 year old me (and new doctor) wanted reassurance that everything was ok. Passed the stress, test too!  So far, all family-history things have been ruled out. Finishing up routine things...
And then found out this week that they might have to go back in and fix something from an oral surgery done 5 years ago!  Just rolling with it and grateful I’ve got time to deal with it.  No need for sub plans!
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#liftingmyspirits #naturalbodybuilding #fitover50 #fitover40 #womenwholift #nutritioncoach #IIFYM #flexibledietingcoach
My heart-selfie. This is my echocardiogram from last month. Now, a certified “strong heart”. Back story - my personal physician died about 5 years ago. Heart attack, younger than me. (She was amazing and I still miss her.) Fast forward to now. I didn’t have time while working/training/competing to find a new doc - a process complicated by insurance changes since 2013. So I didn’t keep up on my physicals. (I know. No need to chide me.) Now that I’m working for myself instead of teaching, I’ve been getting caught up. This isn’t a routine test. But since heart issues are in my family, and since I’ve gone through a bodybuilding prep 4 times in my 50’s, 56 year old me (and new doctor) wanted reassurance that everything was ok. Passed the stress, test too! So far, all family-history things have been ruled out. Finishing up routine things... And then found out this week that they might have to go back in and fix something from an oral surgery done 5 years ago! Just rolling with it and grateful I’ve got time to deal with it. No need for sub plans! . . . #liftingmyspirits  #naturalbodybuilding  #fitover50  #fitover40  #womenwholift  #nutritioncoach  #IIFYM  #flexibledietingcoach 
We’ve got our...
Snacks✔️Juice✔️Christmas PJs✔️Christmas Movies✔️
We’re ready for a relaxing night in!!🎄
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This holiday season it has been my goal to provide cleaner and lower-sugar treats for my family, as it’s easy to go overboard this time of year! I am a fan of the @good2growdrinks organic juices because they are sweetened with stevia extract and only contain 3 grams of sugar for the entire bottle!! Can’t beat that😉
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We also made a sweet treat called “Christmas Crunch”! Here’s the ingredients:
✨Organic popcorn
✨White Chocolate Chunks
✨Plant-based food coloring
✨Mini dark chocolate chips
✨Gluten Free pretzels
✨Naturally colored red candies
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It’s super easy to make! We just melted the white chocolate and colored it using the plant-based food colorings. Then we drizzled the melted chocolate over the pretzels and popcorn and refrigerated for a few minutes to let it set. Lastly, we mixed together with all the remaining ingredients in a large bowl and that’s it!! Cheers! #Good2Grow #holidayrecipes #glutenfreerecipes #PJMasks
We’ve got our... Snacks✔️Juice✔️Christmas PJs✔️Christmas Movies✔️ We’re ready for a relaxing night in!!🎄 . This holiday season it has been my goal to provide cleaner and lower-sugar treats for my family, as it’s easy to go overboard this time of year! I am a fan of the @good2growdrinks organic juices because they are sweetened with stevia extract and only contain 3 grams of sugar for the entire bottle!! Can’t beat that😉 . . We also made a sweet treat called “Christmas Crunch”! Here’s the ingredients: ✨Organic popcorn ✨White Chocolate Chunks ✨Plant-based food coloring ✨Mini dark chocolate chips ✨Gluten Free pretzels ✨Naturally colored red candies . . It’s super easy to make! We just melted the white chocolate and colored it using the plant-based food colorings. Then we drizzled the melted chocolate over the pretzels and popcorn and refrigerated for a few minutes to let it set. Lastly, we mixed together with all the remaining ingredients in a large bowl and that’s it!! Cheers! #Good2Grow  #holidayrecipes  #glutenfreerecipes  #PJMasks 
Seated cable pulls. .
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There is a fountain of youth: it is your mind, your talents, the creativity you bring to your life and the lives of people you love. When you learn to tap this source, you will truly have defeated age. .
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#fitpo#eatclean#health#fitfam#fit#workout#motivation#gymshark#healthy#fitness#bodybuilding#fitnessmotivation#gym#getfit#dreambig#beachbody#gainz#physique#Instafitness#love#gymaddict#nutritioncoach#gymtime#fitnessmodel#fitnessjourney#powerlifting#biking#bodybuilding#lookfabulousover50
Seated cable pulls. . . There is a fountain of youth: it is your mind, your talents, the creativity you bring to your life and the lives of people you love. When you learn to tap this source, you will truly have defeated age. . . #fitpo #eatclean #health #fitfam #fit #workout #motivation #gymshark #healthy #fitness #bodybuilding #fitnessmotivation #gym #getfit #dreambig #beachbody #gainz #physique #Instafitness #love #gymaddict #nutritioncoach #gymtime #fitnessmodel #fitnessjourney #powerlifting #biking #bodybuilding #lookfabulousover50 
Imagine what you could be capable of if you didn’t have to spend your energy stressing over your food choices. If you didn’t spend time picking your body apart. If you didn’t compare yourself to everyone you meet, wishing you looked like someone else. If you could go out with friends without worrying that you would overeat and feel awful about yourself. If you didn’t feel guilty for “getting off track” and eating that treat. If you didn’t worry about making the “right” meal choice, or how that food would affect the scale.
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Imagine how free you could feel. How much more energy you could put into loving yourself. How much more present you could be with your loved ones. How much more you could focus on all the amazing things in your life, rather than dwelling on how you think you should look or eat or be.
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Take a moment to tap into that feeling, just for a second. Feel how expansive and amazing and freeing it could be. To release all the guilt and self-loathing and stress, and replace all of it with love.
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I’m not saying it’s easy to rewire those thoughts. It can be really freakin’ hard to blanket ourselves in love when we’ve spent years telling our reflection that we aren’t good enough. But that’s where the magic lies. And if you are willing to dig in and go deep, incredible things can happen.
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You are already enough. And don’t let anyone (including yourself) tell you otherwise. Let’s all spread some love around; if you or someone you know needs a boost today, throw a 💕 in the comments.
Imagine what you could be capable of if you didn’t have to spend your energy stressing over your food choices. If you didn’t spend time picking your body apart. If you didn’t compare yourself to everyone you meet, wishing you looked like someone else. If you could go out with friends without worrying that you would overeat and feel awful about yourself. If you didn’t feel guilty for “getting off track” and eating that treat. If you didn’t worry about making the “right” meal choice, or how that food would affect the scale. . Imagine how free you could feel. How much more energy you could put into loving yourself. How much more present you could be with your loved ones. How much more you could focus on all the amazing things in your life, rather than dwelling on how you think you should look or eat or be. . Take a moment to tap into that feeling, just for a second. Feel how expansive and amazing and freeing it could be. To release all the guilt and self-loathing and stress, and replace all of it with love. . I’m not saying it’s easy to rewire those thoughts. It can be really freakin’ hard to blanket ourselves in love when we’ve spent years telling our reflection that we aren’t good enough. But that’s where the magic lies. And if you are willing to dig in and go deep, incredible things can happen. . You are already enough. And don’t let anyone (including yourself) tell you otherwise. Let’s all spread some love around; if you or someone you know needs a boost today, throw a 💕 in the comments.
If you are aming for one, some or all of this give me a call.
noomimidjord.com

#midjordscoaching
#nutritioncoach
#healthyrsting
#cleaneating
#chemicalfreeliving
#happy&healthy
#wildfit
Weekly based progressive nutrition with training schedule and supplementation guidance. New and improved, ready for YOU and your goals as we roll into 2019. I’m only taking 4 more clients for the rest of December. Message me today for to arrange a phone consultation.
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#OnlineNutrition #SportsNutrition #Nutrition #Diet #Shredded #Bikini #NPC #Physique #ContestPrep #Weightloss #Goals #Gains #TeamBeau #Fitness #Muscle #Definition #Transformation #PersonalTrainer #NutritionCoach #Nutritionist #EatClean #TrainMean #GetLean
Weekly based progressive nutrition with training schedule and supplementation guidance. New and improved, ready for YOU and your goals as we roll into 2019. I’m only taking 4 more clients for the rest of December. Message me today for to arrange a phone consultation. . #OnlineNutrition  #SportsNutrition  #Nutrition  #Diet  #Shredded  #Bikini  #NPC  #Physique  #ContestPrep  #Weightloss  #Goals  #Gains  #TeamBeau  #Fitness  #Muscle  #Definition  #Transformation  #PersonalTrainer  #NutritionCoach  #Nutritionist  #EatClean  #TrainMean  #GetLean 
Find opportunities to intentionally focus a little more on your rest and recovery over the next weeks, so you can arrive into the new year rested and rejuvenated.

REST can be anything that revives your spirit and relaxes your body. Here are a handful of ideas:
• literal sleep
• walk in nature
• restorative yoga
• easy workout
• a juicy book
• coffee date with a good pal
• hot bubble bath

What’s your favorite way to rest?? #wellnesswednesday #buroncoachingtips #restandrecovery #healthymindset
Find opportunities to intentionally focus a little more on your rest and recovery over the next weeks, so you can arrive into the new year rested and rejuvenated. REST can be anything that revives your spirit and relaxes your body. Here are a handful of ideas: • literal sleep • walk in nature • restorative yoga • easy workout • a juicy book • coffee date with a good pal • hot bubble bath What’s your favorite way to rest?? #wellnesswednesday  #buroncoachingtips  #restandrecovery  #healthymindset 
Meine liebsten Sportsfreunde!
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Wie ihr vielleicht mitbekommen habt, habe ich in den letzten Wochen die Schulbank gedrückt, fleißig trainiert und hart gearbeitet! Das Ergebnis: Ich bin jetzt lizensierte Sport- und Gesundheitstrainerin und Ernährungsberaterin 🤩
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Ich habe mich auf funktionelles Outdoor Training spezialisiert und mir als Ziel gesetzt, unter freiem Himmel, bei Wind und Wetter eure Muskeln zu stählen und euren Körper sowie Geist in eure individuelle Topform zu bringen. ⭐️ •
In Kombination mit einer ausführlichen und ganzheitlichen Ernährungsberatung, könnt ihr gemeinsam mit mir, einen Grundstein für ein gesundes, ausgelassenes und aktives Leben legen. 💪🏼
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Gemeinsam mit tollen Menschen durchhalten, kämpfen und motivieren. Das macht nicht nur Spaß, sondern stärkt auch den Teamgeist! Selbstverständlich biete ich auch individuell an euch angepasste Personal Coachings an.
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Nun habe ich mir jedoch erstmal etwas für euch einfallen lassen und möchte euch gerne am Sonntag zu einem Training einladen. 
Wir starten da, wo es für mich begonnen hat: in Berlin Charlottenburg am Teufelsberg ❤️
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Wir treffen uns um 11:20 Uhr am 2. Parkplatz in der Teufelsseechaussee und starten pünktlich um 11:30 Uhr ein  megageiles Workout.
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Plant circa 90 Minuten dafür ein und zieht euch dem Wetter entsprechend an. Ich empfehle das Zwiebelprinzip und nach Möglichkeit Handschuhe, die dreckig werden können.(Fahrradhandschuhe o.ä.). Begrenzte Teilnehmerzahl! Vorherige Anmeldung erforderlich. Kostenbeitrag fürs Probetraining: 15 €
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Eure Luisa
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#berlinrunning #potsdam #charlottenburg #probetraining #fitnesstraining #outdoortraining #outdoorworkout #outdoorfitness #adidasrunnersberlin #fitness #gesundesessen #berlinsport #flughafentempelhof #wilmersdorf #justdoit #iloveit #personalcoach #fitnesscoach #nutrition #ernährungsplan #ernährungsberatung #cleaneating #diät #nutritioncoach #diätassistentin #gesundleben #workout #spandau #teufelsberg
Meine liebsten Sportsfreunde! • Wie ihr vielleicht mitbekommen habt, habe ich in den letzten Wochen die Schulbank gedrückt, fleißig trainiert und hart gearbeitet! Das Ergebnis: Ich bin jetzt lizensierte Sport- und Gesundheitstrainerin und Ernährungsberaterin 🤩 • Ich habe mich auf funktionelles Outdoor Training spezialisiert und mir als Ziel gesetzt, unter freiem Himmel, bei Wind und Wetter eure Muskeln zu stählen und euren Körper sowie Geist in eure individuelle Topform zu bringen. ⭐️ • In Kombination mit einer ausführlichen und ganzheitlichen Ernährungsberatung, könnt ihr gemeinsam mit mir, einen Grundstein für ein gesundes, ausgelassenes und aktives Leben legen. 💪🏼 • Gemeinsam mit tollen Menschen durchhalten, kämpfen und motivieren. Das macht nicht nur Spaß, sondern stärkt auch den Teamgeist! Selbstverständlich biete ich auch individuell an euch angepasste Personal Coachings an. • Nun habe ich mir jedoch erstmal etwas für euch einfallen lassen und möchte euch gerne am Sonntag zu einem Training einladen. Wir starten da, wo es für mich begonnen hat: in Berlin Charlottenburg am Teufelsberg ❤️ • Wir treffen uns um 11:20 Uhr am 2. Parkplatz in der Teufelsseechaussee und starten pünktlich um 11:30 Uhr ein megageiles Workout. • Plant circa 90 Minuten dafür ein und zieht euch dem Wetter entsprechend an. Ich empfehle das Zwiebelprinzip und nach Möglichkeit Handschuhe, die dreckig werden können.(Fahrradhandschuhe o.ä.). Begrenzte Teilnehmerzahl! Vorherige Anmeldung erforderlich. Kostenbeitrag fürs Probetraining: 15 € • • Eure Luisa • • #berlinrunning  #potsdam  #charlottenburg  #probetraining  #fitnesstraining  #outdoortraining  #outdoorworkout  #outdoorfitness  #adidasrunnersberlin  #fitness  #gesundesessen  #berlinsport  #flughafentempelhof  #wilmersdorf  #justdoit  #iloveit  #personalcoach  #fitnesscoach  #nutrition  #ernährungsplan  #ernährungsberatung  #cleaneating  #diät  #nutritioncoach  #diätassistentin  #gesundleben  #workout  #spandau  #teufelsberg 
COCONUT DATE ROLLS 💙
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These are amazing!
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Full of health benefits so you’re having a treat that’s adding nutritional value to your diet. Love it!
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💙💙💙
COCONUT DATE ROLLS 💙 - These are amazing! - Full of health benefits so you’re having a treat that’s adding nutritional value to your diet. Love it! - 💙💙💙
Ανεση και στυλ 👌 στο γυμναστηριο με ρουχα και αξεσουαρ @myproteingr 
Βρες τα καλυτερα συμπληρωματα, ρουχα και αξεσουαρ γυμναστηριου στις καλυτερες τιμες. ➡️Χρησιμοποιησε τον κωδικο : dekemvriosmyp για -40% στα best sellers προϊοντα.
Μπες απο το λινκ στο προφιλ μου και κανε την παραγγελια σου📲
Pic by @the_project_m 📸
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#myprotein #myproteingr #myproteinuk #fuelyourambition #nutrition #fitness #bodybuildingmotivation #macros #nutritioncoach #gym #macro_perfection #nutritiontips #bodybuildinglifestyle #macro_captures #diet #fitnessmotivation #macro_brilliance #nutritionist #bodybuildingnation #macro_secrets #nutritional #bodybuildingcom #gym #weightloss #motivation #ambassador #nutritionplan
Ανεση και στυλ 👌 στο γυμναστηριο με ρουχα και αξεσουαρ @myproteingr Βρες τα καλυτερα συμπληρωματα, ρουχα και αξεσουαρ γυμναστηριου στις καλυτερες τιμες. ➡️Χρησιμοποιησε τον κωδικο : dekemvriosmyp για -40% στα best sellers προϊοντα. Μπες απο το λινκ στο προφιλ μου και κανε την παραγγελια σου📲 Pic by @the_project_m 📸 . . . #myprotein  #myproteingr  #myproteinuk  #fuelyourambition  #nutrition  #fitness  #bodybuildingmotivation  #macros  #nutritioncoach  #gym  #macro_perfection  #nutritiontips  #bodybuildinglifestyle  #macro_captures  #diet  #fitnessmotivation  #macro_brilliance  #nutritionist  #bodybuildingnation  #macro_secrets  #nutritional  #bodybuildingcom  #gym  #weightloss  #motivation  #ambassador  #nutritionplan 
Invitations à venir découvrir le concept !

Rendre le monde plus sain et plus heureux, plutôt sympa comme job 🤩🌎
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#matlisafit #fitcouple #fitfrench #nutritioncoach #mangermieux #todayimwearing #fashiondaily #instastyle #outfit #model #fashioninspo #styleinspiration #mensfashion #streetstyle #fashionaddict #todaysoutfit #menfashionpost #men #gentleman #martigues #marseille #aixenprovence #aixmaville
10 + 10 my type of snack to go packs this is one energizing fully loaded great snack !
10 + 10 my type of snack to go packs this is one energizing fully loaded great snack !
Quinoa Salad 🥗 🔹 chopped chicken breast
🔹 pomegranate seeds
🔹sweet potato chunks 🔹dried cranberries
🔹toasted pumpkin seeds
🔹olive oil, balsamic vinegar, Dijon mustard, honey, salt, minced garlic clove 🔹red onion
🔹chives
🔹quinoa
Quinoa Salad 🥗 🔹 chopped chicken breast 🔹 pomegranate seeds 🔹sweet potato chunks 🔹dried cranberries 🔹toasted pumpkin seeds 🔹olive oil, balsamic vinegar, Dijon mustard, honey, salt, minced garlic clove 🔹red onion 🔹chives 🔹quinoa
I don't know about you, but when I learn something new that affects my life, I can't just ignore it. I absolutely love sharing information with you all! Today is about the importance of GREENS! 
Kale, Swiss chard, mustard greens, spinach, arugula, and other leafy greens are powerful, healthy foods. By learning just a dab of the science behind what makes these greens so healthy, it's my hope that you, too, will feel that it's within your power to change your habits for the better.

Firstly, I must say, they are better than multivitamins. Some of you who have "picky eaters" would think that it's good to give your children multivitamins, but please if you do, read the ingredients because a lot would have added sugar and we don't want that for our children! My children don't take multivitamins and I'm lucky that I don't have a problem when it comes to them eating their greens. 
Some studies have shown that more than 40% of adults are lacking in four important vitamins - A, C, K, and E.

When we miss out on these vitamins, we miss out on the all the benefits they provide. Deficiencies in any of these categories can lead to health problems. 
Vitamin A is important for immune functions, vision, cell growth, reproduction, and maintenance of organs including the heart and kidneys. Spinach, turnip greens, Swiss chard, and kale all carry this vitamin.

Vitamin C is important for skin health, healing, immune functions and iron absorption! You'll find Vitamin C in leafy greens such as cabbage, kale, and spinach.

Vitamin K is important for blood clotting, heart health and also healthy bones. Lettuces, kale, and spinach are rich in Vitamin K. 
Vitamin E is important for immune system function, blood vessel health and cell interactions. Vitamin E is found in many leafy greens including spinach, swiss chard, beet greens, and mustard greens.

It's important to pack your diet with healthy greens cause that means you’ll be getting bigger doses of the vitamins your body needs everyday! Especially if you're super active! 👇🏽👇🏽👇🏽👇🏽 *continue in comments*
I don't know about you, but when I learn something new that affects my life, I can't just ignore it. I absolutely love sharing information with you all! Today is about the importance of GREENS! Kale, Swiss chard, mustard greens, spinach, arugula, and other leafy greens are powerful, healthy foods. By learning just a dab of the science behind what makes these greens so healthy, it's my hope that you, too, will feel that it's within your power to change your habits for the better. Firstly, I must say, they are better than multivitamins. Some of you who have "picky eaters" would think that it's good to give your children multivitamins, but please if you do, read the ingredients because a lot would have added sugar and we don't want that for our children! My children don't take multivitamins and I'm lucky that I don't have a problem when it comes to them eating their greens. Some studies have shown that more than 40% of adults are lacking in four important vitamins - A, C, K, and E. When we miss out on these vitamins, we miss out on the all the benefits they provide. Deficiencies in any of these categories can lead to health problems. Vitamin A is important for immune functions, vision, cell growth, reproduction, and maintenance of organs including the heart and kidneys. Spinach, turnip greens, Swiss chard, and kale all carry this vitamin. Vitamin C is important for skin health, healing, immune functions and iron absorption! You'll find Vitamin C in leafy greens such as cabbage, kale, and spinach. Vitamin K is important for blood clotting, heart health and also healthy bones. Lettuces, kale, and spinach are rich in Vitamin K. Vitamin E is important for immune system function, blood vessel health and cell interactions. Vitamin E is found in many leafy greens including spinach, swiss chard, beet greens, and mustard greens. It's important to pack your diet with healthy greens cause that means you’ll be getting bigger doses of the vitamins your body needs everyday! Especially if you're super active! 👇🏽👇🏽👇🏽👇🏽 *continue in comments*
How do you define: “a healthy diet?”👇🏼
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A healthy diet is just a small part of a healthy lifestyle. A healthy lifestyle encompasses much more than our physical being. Our diet and food choices play a HUGE role in our emotional and mental well being as well💃
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Avoiding certain foods because they have been labeled UNHEALTHY (by you or someone else) creates a landscape of vulnerability. In the short term, you may feel an ounce of empowerment by “skipping dessert.” Over time, however, your cravings grow and (sooner than later) consume you. Sound familiar? 🙈
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How do you break this cycle? REASSESS your favorite foods and REFRAME your perspective. Once you give yourself PERMISSION to eat ALL foods, you take those foods off their pedestal. They become less important and when you do enjoy them, you’re able to do so MINDFULLY and within reason.🙌🏻
How do you define: “a healthy diet?”👇🏼 . . . A healthy diet is just a small part of a healthy lifestyle. A healthy lifestyle encompasses much more than our physical being. Our diet and food choices play a HUGE role in our emotional and mental well being as well💃 . . . Avoiding certain foods because they have been labeled UNHEALTHY (by you or someone else) creates a landscape of vulnerability. In the short term, you may feel an ounce of empowerment by “skipping dessert.” Over time, however, your cravings grow and (sooner than later) consume you. Sound familiar? 🙈 . . . How do you break this cycle? REASSESS your favorite foods and REFRAME your perspective. Once you give yourself PERMISSION to eat ALL foods, you take those foods off their pedestal. They become less important and when you do enjoy them, you’re able to do so MINDFULLY and within reason.🙌🏻
Protein smoothies are a fabulous way of getting a TON of nutrients in everyday. I personally make a smoothie nearly everyday and will vary ingredients and timing depending on my schedule.
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Holiday parties and events can make it difficult to get all your nutrition in so smoothies can fill that gap. In my holiday survival guide (link in BIO) I give you the deets on how to make the PERFECT super smoothies so you can stay on track with your goals.
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What’s in your fave smoothie? Share the deets below! 👇👇.
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#healthylifestyle #kickboxinggirl #diet #myfabulousfitlife #healthyrecipes #healthy #healthyaf #strongaf #smoothie #plantbased #vegetarian #inspiration #cleaneating #nutrition #nutritioncoach #healthcoach #weightloss #ketodiet #happy #yum #yummy #wednesday
Protein smoothies are a fabulous way of getting a TON of nutrients in everyday. I personally make a smoothie nearly everyday and will vary ingredients and timing depending on my schedule. 🥤. Holiday parties and events can make it difficult to get all your nutrition in so smoothies can fill that gap. In my holiday survival guide (link in BIO) I give you the deets on how to make the PERFECT super smoothies so you can stay on track with your goals. 🙌. What’s in your fave smoothie? Share the deets below! 👇👇. . . . . . . #healthylifestyle  #kickboxinggirl  #diet  #myfabulousfitlife  #healthyrecipes  #healthy  #healthyaf  #strongaf  #smoothie  #plantbased  #vegetarian  #inspiration  #cleaneating  #nutrition  #nutritioncoach  #healthcoach  #weightloss  #ketodiet  #happy  #yum  #yummy  #wednesday 
Thank You for all your messages about working with me. For those new to my page I am certified Holistic nutritionist. I studied and got certified at the Institute of Intergrative Nutrition . Everyone is so diff so it’s best to work one on one.  Please message me for more info on packages and programs available ❌⭕️❌⭕️
Thank You for all your messages about working with me. For those new to my page I am certified Holistic nutritionist. I studied and got certified at the Institute of Intergrative Nutrition . Everyone is so diff so it’s best to work one on one. Please message me for more info on packages and programs available ❌⭕️❌⭕️
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Make life easy for your clients by sending their workout program directly to their smartphone, and track their progress so they're motivated to achieve the results they desire.
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#rypt #reachyourpeaktrainer #workoutmotivation #getfit #plyometrics #irishfitness #ukfitness #sweat #workoutprogram #perform #gymbuddy #sandc #nutritioncoach #fitnesscoach #onlinecoach #trainsmart #trainhard #sportstech #consistencyiskey #premiumservice #workoutprogram #workouttracking #nutritionplan #premiumdude #premiumpersonaltrainer #premiumgym #results #customerexperience #standoutfromthecrowd
📱🏋🏻‍♂️ Make life easy for your clients by sending their workout program directly to their smartphone, and track their progress so they're motivated to achieve the results they desire. - #rypt  #reachyourpeaktrainer  #workoutmotivation  #getfit  #plyometrics  #irishfitness  #ukfitness  #sweat  #workoutprogram  #perform  #gymbuddy  #sandc  #nutritioncoach  #fitnesscoach  #onlinecoach  #trainsmart  #trainhard  #sportstech  #consistencyiskey  #premiumservice  #workoutprogram  #workouttracking  #nutritionplan  #premiumdude  #premiumpersonaltrainer  #premiumgym  #results  #customerexperience  #standoutfromthecrowd 
Let's day dream a little.⠀
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Imagine a bright sun that's warming up your skin, hearing gentle waves from the clear blue ocean and the mixed smell of sea and sun block. Feeling the warm sand with your toes while eating up the last bit of the fresh coconut⠀
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Now this is my issue eating coconut, I instantly dream away to a tropical beach maybe somewhere in Asia. Time to plan a trip I think.. #holidaymood⠀
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Anyhow, let’s speak about coconuts. Coconut is consider healthy fat even though it’s classified as saturated fat. It’s really good for your gut with supporting immune function and reserving candida. ⠀
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Also great source of Manganese, Copper & Fiber,⠀
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Even though I had to enjoy this coconut in the cold weather this time, my body still got all the goodness that it provides. If you’re looking to get more healthy fat into your diet, give coconut a try! There a milk, water & meat all coming from this tropical nut. ⠀
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#cleaneating #cleanliving #healthy #healthylife #healthybody #healthymindhealthybody #fitness #fitnesslife #fitnesslifestyle #delicious #yummy #inmybelly #coconut #iinhealthcoach #healthyfat #nutritioncoach #nutritionfacts #lovecoconut #coconutlove #waytonourish #macronutrients #londonbased #personaltrainers #healthydiet
Let's day dream a little.⠀ ⠀ Imagine a bright sun that's warming up your skin, hearing gentle waves from the clear blue ocean and the mixed smell of sea and sun block. Feeling the warm sand with your toes while eating up the last bit of the fresh coconut⠀ ⠀ Now this is my issue eating coconut, I instantly dream away to a tropical beach maybe somewhere in Asia. Time to plan a trip I think.. #holidaymood ⠀ ⠀ Anyhow, let’s speak about coconuts. Coconut is consider healthy fat even though it’s classified as saturated fat. It’s really good for your gut with supporting immune function and reserving candida. ⠀ ⠀ Also great source of Manganese, Copper & Fiber,⠀ ⠀ Even though I had to enjoy this coconut in the cold weather this time, my body still got all the goodness that it provides. If you’re looking to get more healthy fat into your diet, give coconut a try! There a milk, water & meat all coming from this tropical nut. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ #cleaneating  #cleanliving  #healthy  #healthylife  #healthybody  #healthymindhealthybody  #fitness  #fitnesslife  #fitnesslifestyle  #delicious  #yummy  #inmybelly  #coconut  #iinhealthcoach  #healthyfat  #nutritioncoach  #nutritionfacts  #lovecoconut  #coconutlove  #waytonourish  #macronutrients  #londonbased  #personaltrainers  #healthydiet 
Ufffff 🔥🔥 Check out my girl Jessika’s results!! She’s on fire! 🔥 Mother of 4 kids who realized she didn’t have to look and feel the way she did. She started on her Herbalife Nutrition program and has never looked back! 💥 No more mom bod for her, she now looks like the older sister! 🤗💃🏻😎
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Moms you DO NOT have to give up on yourself. It’s NEVER too late to set a new goal! 💥 New year is coming and I know you all have goals you want to set and achieve, so let’s get this show on the road. 🎆🎇 Message me for details. 👉🏼 DM or email 📧watchmedomything7@gmail.com
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#wellnesscoach #nutritioncoach #weightloss #motivation #newyeargoals #watchmedomything
Ufffff 🔥🔥 Check out my girl Jessika’s results!! She’s on fire! 🔥 Mother of 4 kids who realized she didn’t have to look and feel the way she did. She started on her Herbalife Nutrition program and has never looked back! 💥 No more mom bod for her, she now looks like the older sister! 🤗💃🏻😎 . . . Moms you DO NOT have to give up on yourself. It’s NEVER too late to set a new goal! 💥 New year is coming and I know you all have goals you want to set and achieve, so let’s get this show on the road. 🎆🎇 Message me for details. 👉🏼 DM or email 📧watchmedomything7@gmail.com . . . #wellnesscoach  #nutritioncoach  #weightloss  #motivation  #newyeargoals  #watchmedomything 
Debido al ritmo de vida que llevamos, muchas veces recurrimos a comer fuera de casa, ya sea por motivos laborales o salir con la familia/amistades y, con esto, siempre surge la duda de qué tenemos que llevar para comer o qué es lo que debemos elegir en el restaurante.
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¡Pon en práctica los consejos arriba para no estropear el avance que tanto te ha costado!
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#personaltrainer #nutrition #fitness #gym #health #sinexcusas #nutritiontips #healthytips #nutritioncoach
Debido al ritmo de vida que llevamos, muchas veces recurrimos a comer fuera de casa, ya sea por motivos laborales o salir con la familia/amistades y, con esto, siempre surge la duda de qué tenemos que llevar para comer o qué es lo que debemos elegir en el restaurante. . ¡Pon en práctica los consejos arriba para no estropear el avance que tanto te ha costado! . . . #personaltrainer  #nutrition  #fitness  #gym  #health  #sinexcusas  #nutritiontips  #healthytips  #nutritioncoach 
LOSING WEIGHT/ GAINING MUSCLE 🔥
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Do you follow IIFYM? 🤔
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According to this massive IIFYM movement "you can eat whatever you want, as long as it fits your daily calories & you reach your protein goal". This is right in some sense, but the problem is too many people take this way of thinking too far.
Yes, TECHNICALLY you can only eat junk & protein shakes & lose weight. Also; yes, you'll fail miserably when following this approach 🚫
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Why? Most people forget that when it comes to losing weight , there’s another variable that should be controlled. That’s HUNGER ⚠️
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Here is the point: when you’re trying to lose fat, you’ll most likely end up hungry sometimes. At those moments it’s key to have some low calorie high filling foods, so you can stay full longer 👍
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On the other hand: when it comes to building muscle and gaining weight, it’s a trick to eat more less filling foods. Foods who're more calorie-dense & make it easier for you to meet your daily calorie goal. They're found on the right side of this post, especially on the bottom row lol 😅
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I'm not saying you can't eat the foods found on the right side when you want to lose weight. I just want to make clear taking the IIFYM approach to the extreme will disappoint you. Don't only look at the calories of foods. Think about how they will make you feel too ✔
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Fitness isn't supposed to be complicated. Have a solid plan, make the right food choices the majority of the time & I'm sure you'll reach your goals 🔥
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👇 Customized meal plans 👇
🌐 𝙡𝙪𝙞𝙨𝙡𝙞𝙛𝙩𝙨.𝙘𝙤𝙢 🌐
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#weightlossjourney#weightlossdiet#weightlossplan#dieting#fatlossjourney#cuttingseason#losingbodyfat#nutritiontips#nutritioncoach#dietstartsmonday#caloriecounting#feedfeedvegan#countingcalories#howtoloseweight#teenbodybuilding#bulkingseason#proteinpancakes#wholefoodsdiet#healthyeatinghabits#highprotein#lowcarbmeal#flexiblediet#flexibledieters#dietrecipes#healthylifestlye#bodytransformation
LOSING WEIGHT/ GAINING MUSCLE 🔥 . Do you follow IIFYM? 🤔 -------------------- According to this massive IIFYM movement "you can eat whatever you want, as long as it fits your daily calories & you reach your protein goal". This is right in some sense, but the problem is too many people take this way of thinking too far. Yes, TECHNICALLY you can only eat junk & protein shakes & lose weight. Also; yes, you'll fail miserably when following this approach 🚫 . Why? Most people forget that when it comes to losing weight , there’s another variable that should be controlled. That’s HUNGER ⚠️ ------------------ Here is the point: when you’re trying to lose fat, you’ll most likely end up hungry sometimes. At those moments it’s key to have some low calorie high filling foods, so you can stay full longer 👍 . On the other hand: when it comes to building muscle and gaining weight, it’s a trick to eat more less filling foods. Foods who're more calorie-dense & make it easier for you to meet your daily calorie goal. They're found on the right side of this post, especially on the bottom row lol 😅 . ---------------- I'm not saying you can't eat the foods found on the right side when you want to lose weight. I just want to make clear taking the IIFYM approach to the extreme will disappoint you. Don't only look at the calories of foods. Think about how they will make you feel too ✔ . Fitness isn't supposed to be complicated. Have a solid plan, make the right food choices the majority of the time & I'm sure you'll reach your goals 🔥 . ---------------------- 👇 Customized meal plans 👇 🌐 𝙡𝙪𝙞𝙨𝙡𝙞𝙛𝙩𝙨.𝙘𝙤𝙢 🌐 . . . . . . . . . . #weightlossjourney #weightlossdiet #weightlossplan #dieting #fatlossjourney #cuttingseason #losingbodyfat #nutritiontips #nutritioncoach #dietstartsmonday #caloriecounting #feedfeedvegan #countingcalories #howtoloseweight #teenbodybuilding #bulkingseason #proteinpancakes #wholefoodsdiet #healthyeatinghabits #highprotein #lowcarbmeal #flexiblediet #flexibledieters #dietrecipes #healthylifestlye #bodytransformation 
🏆 CLIENT PROGRESS 🏆

This amazingggg girl has come a long way since we collaborated 3 months ago- both physically and mentally. She felt that she had tried EVERYTHING when she came to me. Sound familiar?

I wanted to share her week 4 & week 13 progress shots with you. 
No crazy diets ❎
Sustainable intake, no starvation✔
No cutting out food groups❎
Diet flexibility ❎
Client takes OWNERSHIP of her own food choices & does not just follow a set meal plan like a lost lamb. Client EMPOWERMENT ✔
Focus on LONG TERM healthy body composition, not just "rapid loss" without a thought about the "after-after"✔ Babe, I am DAMN proud of you.
We ain't stopping until we get you there- WATCH THIS SPACE!!! #fuckoffwithyour12weekchallenges #energydeficit #nutritioncoach #progress #goodthingstaketime #onlinecoach #nutrition #health #fatloss #stronger #southwestfitness #teamironmaiden #theironmaiden #coach
🏆 CLIENT PROGRESS 🏆 This amazingggg girl has come a long way since we collaborated 3 months ago- both physically and mentally. She felt that she had tried EVERYTHING when she came to me. Sound familiar? I wanted to share her week 4 & week 13 progress shots with you. No crazy diets ❎ Sustainable intake, no starvation✔ No cutting out food groups❎ Diet flexibility ❎ Client takes OWNERSHIP of her own food choices & does not just follow a set meal plan like a lost lamb. Client EMPOWERMENT ✔ Focus on LONG TERM healthy body composition, not just "rapid loss" without a thought about the "after-after"✔ Babe, I am DAMN proud of you. We ain't stopping until we get you there- WATCH THIS SPACE!!! #fuckoffwithyour12weekchallenges  #energydeficit  #nutritioncoach  #progress  #goodthingstaketime  #onlinecoach  #nutrition  #health  #fatloss  #stronger  #southwestfitness  #teamironmaiden  #theironmaiden  #coach 
So guys my programme PREPPED is now live to purchase which will be starting in Jan. Lots of work has been put into this during any spare time recently but I’m mega excited to get going and create a small community of people working towards preparing themselves better for life! ‘Prepped’ is something I’ve used with clients already and follow myself religiously, and that’s why it’s personal and means a lot. It’s not rocket science but those who follow me will know I live a simple life and stay pretty consistent towards my training, nutrition, and lifestyle, with plenty of flexibility and enjoyment. For you it could be simply learning these principles too, applying it daily, and then taking accountability and forming a system that works for YOU beyond those 5 weeks. That’s the most exciting thing - it’s not about spoon feeding, it’s about education and then application.
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Check the link in my bio and head to the site for a full description of the programme, also see my stories from earlier. 2018 has been sick and 2019 is gonna start as we left off, let’s go 👊🏼
So guys my programme PREPPED is now live to purchase which will be starting in Jan. Lots of work has been put into this during any spare time recently but I’m mega excited to get going and create a small community of people working towards preparing themselves better for life! ‘Prepped’ is something I’ve used with clients already and follow myself religiously, and that’s why it’s personal and means a lot. It’s not rocket science but those who follow me will know I live a simple life and stay pretty consistent towards my training, nutrition, and lifestyle, with plenty of flexibility and enjoyment. For you it could be simply learning these principles too, applying it daily, and then taking accountability and forming a system that works for YOU beyond those 5 weeks. That’s the most exciting thing - it’s not about spoon feeding, it’s about education and then application. • Check the link in my bio and head to the site for a full description of the programme, also see my stories from earlier. 2018 has been sick and 2019 is gonna start as we left off, let’s go 👊🏼
#Repost @xplorenutrition
・・・
What does "healthy" mean?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We could start this post off with some long definition that I copy and pasted from a dictionary, but the reality is that healthy means different things to different people. And despite that, we (especially coaches) get so caught up in coming up with a blanket definition of what healthy should mean, as if it's a "one size fits all" hat that everyone can wear.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sure - there are some general things most people can agree on when it comes to defining 'healthy.' Being active in one way or another and eating your fruits and vegetables often enough to make mom proud is a good start. After that though? It's mostly self defined.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Does it matter what type of activity you get into? Nope, it sure doesn't. Find one that makes you happy and roll with it. Should each person be following the same nutrition regime and eat the same foods? Definitely not! What I eat that makes life enjoyable is probably different from you, and that's ok.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Arguing about what "healthy" means is no different than arguing with your friend about your favorite movie. Chances are that both movies are great, but maybe not everyones favorite, and that's ok.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And just like your favorite movie - what "healthy" means to you might be different from someone else, and that's ok too.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nutritionlifestyle #performancenutrition #rd2b #nutritioncoach #macros #crossfit #crossfitnutrition #crossfitlifestyle #weightlifting #powerlifting #bodybuilding #eatclean #healthylifestyle #athlete #coach #healthybalance #balancedlifestyle #crossfitgames #crossfitopen #crossfitregionals #kodiakcakes #xplorenutrition #dietitian #registereddietitian #nutrition #diet
#Repost  @xplorenutrition ・・・ What does "healthy" mean? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We could start this post off with some long definition that I copy and pasted from a dictionary, but the reality is that healthy means different things to different people. And despite that, we (especially coaches) get so caught up in coming up with a blanket definition of what healthy should mean, as if it's a "one size fits all" hat that everyone can wear. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sure - there are some general things most people can agree on when it comes to defining 'healthy.' Being active in one way or another and eating your fruits and vegetables often enough to make mom proud is a good start. After that though? It's mostly self defined. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Does it matter what type of activity you get into? Nope, it sure doesn't. Find one that makes you happy and roll with it. Should each person be following the same nutrition regime and eat the same foods? Definitely not! What I eat that makes life enjoyable is probably different from you, and that's ok. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Arguing about what "healthy" means is no different than arguing with your friend about your favorite movie. Chances are that both movies are great, but maybe not everyones favorite, and that's ok. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And just like your favorite movie - what "healthy" means to you might be different from someone else, and that's ok too. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #nutritionlifestyle  #performancenutrition  #rd2b  #nutritioncoach  #macros  #crossfit  #crossfitnutrition  #crossfitlifestyle  #weightlifting  #powerlifting  #bodybuilding  #eatclean  #healthylifestyle  #athlete  #coach  #healthybalance  #balancedlifestyle  #crossfitgames  #crossfitopen  #crossfitregionals  #kodiakcakes  #xplorenutrition  #dietitian  #registereddietitian  #nutrition  #diet 
What does "healthy" mean?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We could start this post off with some long definition that I copy and pasted from a dictionary, but the reality is that healthy means different things to different people. And despite that, we (especially coaches) get so caught up in coming up with a blanket definition of what healthy should mean, as if it's a "one size fits all" hat that everyone can wear.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sure - there are some general things most people can agree on when it comes to defining 'healthy.' Being active in one way or another and eating your fruits and vegetables often enough to make mom proud is a good start. After that though? It's mostly self defined.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Does it matter what type of activity you get into? Nope, it sure doesn't. Find one that makes you happy and roll with it. Should each person be following the same nutrition regime and eat the same foods? Definitely not! What I eat that makes life enjoyable is probably different from you, and that's ok.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Arguing about what "healthy" means is no different than arguing with your friend about your favorite movie. Chances are that both movies are great, but maybe not everyones favorite, and that's ok.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And just like your favorite movie - what "healthy" means to you might be different from someone else, and that's ok too.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nutritionlifestyle #performancenutrition #rd2b #nutritioncoach #macros #crossfit #crossfitnutrition #crossfitlifestyle #weightlifting #powerlifting #bodybuilding #eatclean #healthylifestyle #athlete #coach #healthybalance #balancedlifestyle #crossfitgames #crossfitopen #crossfitregionals #kodiakcakes #xplorenutrition #dietitian #registereddietitian #nutrition #diet
What does "healthy" mean? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We could start this post off with some long definition that I copy and pasted from a dictionary, but the reality is that healthy means different things to different people. And despite that, we (especially coaches) get so caught up in coming up with a blanket definition of what healthy should mean, as if it's a "one size fits all" hat that everyone can wear. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sure - there are some general things most people can agree on when it comes to defining 'healthy.' Being active in one way or another and eating your fruits and vegetables often enough to make mom proud is a good start. After that though? It's mostly self defined. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Does it matter what type of activity you get into? Nope, it sure doesn't. Find one that makes you happy and roll with it. Should each person be following the same nutrition regime and eat the same foods? Definitely not! What I eat that makes life enjoyable is probably different from you, and that's ok. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Arguing about what "healthy" means is no different than arguing with your friend about your favorite movie. Chances are that both movies are great, but maybe not everyones favorite, and that's ok. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And just like your favorite movie - what "healthy" means to you might be different from someone else, and that's ok too. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #nutritionlifestyle  #performancenutrition  #rd2b  #nutritioncoach  #macros  #crossfit  #crossfitnutrition  #crossfitlifestyle  #weightlifting  #powerlifting  #bodybuilding  #eatclean  #healthylifestyle  #athlete  #coach  #healthybalance  #balancedlifestyle  #crossfitgames  #crossfitopen  #crossfitregionals  #kodiakcakes  #xplorenutrition  #dietitian  #registereddietitian  #nutrition  #diet 
#Repost @connor_leary with @get_repost
・・・
this one might offend some of y’all but, @thefitnesschef_ said it best ・・・
I wonder if Usain Bolt, Sir Mo Farrah or Serena Williams have ever been nutritionally seduced by Fit Tea... Or marveled over of Herbalife... Perhaps after a gruelling session they’ve considered swapping out a nutritious meal for a Kardashian endorsed appetite suppressant lolly pop?
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-

Of course they haven’t. Whilst the diets of the athletes above may vary, they all consume real food. We idolize these people and believe their sporting abilities make their physiological make up different to ours, but they are just the same. Whilst their technical abilities, skill and conditioned fitness is far superior, they still have to monitor and control their lifestyle to fit their goal - just like we do.
-
-

Whilst eating a variety of real food, an athlete’s balance of calories consumed will be controlled in relation to the amount of calories they expend. Therefore, we don’t have to turn our life upside down and take up athletics or tennis. Instead, we need to be smart enough to realise that the principle demonstrated by most athletes is all the evidence we require. -
-

The products on the right of this graphic have no relationship with the fundamentals of our biology. They do not nourish, do anything that a calorie deficit doesn’t already do, alter our thermodynamics or cleanse us. They do however, cost a lot of money in exchange for unequivocal bullshit. -
-

We are screwing around with nonsense products, making our own understanding more complicated. We are caught up in mainstream drivel via rumour or unfounded heresay. We eat too many calories and don’t move enough. -
-

Of those who take active steps to lose fat, high proportions are using ludicrous products, strategies or short term diets in expectation that they will achieve the goal instead of their own accountability.
-
-

In reality, fat loss is as simple an equation as has ever been unearthed by science. But then again, no one can sell a tub of “patient calorie deficit” in a box for £5799.99. 🎈
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#thefitnesschef #balanceddiet #fatloss #fatlosstips #nutritioncoach #juicing #juicecleanse #real
#Repost  @connor_leary with @get_repost ・・・ this one might offend some of y’all but, @thefitnesschef_ said it best ・・・ I wonder if Usain Bolt, Sir Mo Farrah or Serena Williams have ever been nutritionally seduced by Fit Tea... Or marveled over of Herbalife... Perhaps after a gruelling session they’ve considered swapping out a nutritious meal for a Kardashian endorsed appetite suppressant lolly pop? - - Of course they haven’t. Whilst the diets of the athletes above may vary, they all consume real food. We idolize these people and believe their sporting abilities make their physiological make up different to ours, but they are just the same. Whilst their technical abilities, skill and conditioned fitness is far superior, they still have to monitor and control their lifestyle to fit their goal - just like we do. - - Whilst eating a variety of real food, an athlete’s balance of calories consumed will be controlled in relation to the amount of calories they expend. Therefore, we don’t have to turn our life upside down and take up athletics or tennis. Instead, we need to be smart enough to realise that the principle demonstrated by most athletes is all the evidence we require. - - The products on the right of this graphic have no relationship with the fundamentals of our biology. They do not nourish, do anything that a calorie deficit doesn’t already do, alter our thermodynamics or cleanse us. They do however, cost a lot of money in exchange for unequivocal bullshit. - - We are screwing around with nonsense products, making our own understanding more complicated. We are caught up in mainstream drivel via rumour or unfounded heresay. We eat too many calories and don’t move enough. - - Of those who take active steps to lose fat, high proportions are using ludicrous products, strategies or short term diets in expectation that they will achieve the goal instead of their own accountability. - - In reality, fat loss is as simple an equation as has ever been unearthed by science. But then again, no one can sell a tub of “patient calorie deficit” in a box for £5799.99. 🎈 - - #thefitnesschef  #balanceddiet  #fatloss  #fatlosstips  #nutritioncoach  #juicing  #juicecleanse  #real 
Big fan. Biiiiig fan
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I started dry brushing a few years ago and to be honest was (pleasantly) surprised by the results. I noticed a massive difference in the quality of my skin (and now know why)
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Our skin is not only our largest organ, it is also one of our major detoxification systems. This is why symptoms of deeper issues often present themselves as acne, rash, eczema, etc
⠀⠀
Obviously we always want to get to the root cause - sluggish liver, gut issues, hormonal imbalances - but dry brushing can be a great supporting practice
⠀⠀
Some Benefits Include:
⚡️Exfoliates dead skin cells & unclogs pores (esp in winter when pores get dry & clogged by layers)
⚡️Decreases stress
⚡️Boosts circulation & blood flow
⚡️Supports digestive health
⚡️Stimulates the nervous system
⚡️May improve cellulite (anecdotal evidence only but it also works for me)
⚡️Supports lymphatic system
⠀⠀
Ok, let's slow our roll for a second since the lymphatic system gets thrown around willy nilly sometimes, and I want to explain why this guy is so cool
⠀⠀
What is the Lymphatic System?
Essentially, our lymphatic system is a network of tissues and organs that help transport metabolic waste out of our body. It also "pushes" nutrients and fluids into tissues to ensure they get what they need. This can only happen via movement or muscular contraction - which is why exercise is so crucial for optimal detoxification
⠀⠀
Because many of our lymph vessels run just below our skin's surface, brushing can improve the way our lymph glands perform
⠀⠀
Here's How To Do It:
1️⃣Incorporate before showering so you can rinse off afterward
2️⃣Beginning on dry skin, start brushing at the feet and make long strokes upward
3️⃣Work your way up your limbs, always brushing in the direction of your heart
4️⃣Light pressure will suffice - you'll want to start with a softer brush until your skin gets more used to it (of course be gentle/avoid sensitive areas!)
5️⃣Obviously the more often you do it, the more changes you'll see but don't go crazy on me
6️⃣Moisturize - I highly recommend dry oil which can doubles as scent (get a natural or EO-infused guy #bougieaf)
⠀⠀
Tag yo frienddds & let me know how it goes!
Big fan. Biiiiig fan ⠀⠀ I started dry brushing a few years ago and to be honest was (pleasantly) surprised by the results. I noticed a massive difference in the quality of my skin (and now know why) ⠀⠀ Our skin is not only our largest organ, it is also one of our major detoxification systems. This is why symptoms of deeper issues often present themselves as acne, rash, eczema, etc ⠀⠀ Obviously we always want to get to the root cause - sluggish liver, gut issues, hormonal imbalances - but dry brushing can be a great supporting practice ⠀⠀ Some Benefits Include: ⚡️Exfoliates dead skin cells & unclogs pores (esp in winter when pores get dry & clogged by layers) ⚡️Decreases stress ⚡️Boosts circulation & blood flow ⚡️Supports digestive health ⚡️Stimulates the nervous system ⚡️May improve cellulite (anecdotal evidence only but it also works for me) ⚡️Supports lymphatic system ⠀⠀ Ok, let's slow our roll for a second since the lymphatic system gets thrown around willy nilly sometimes, and I want to explain why this guy is so cool ⠀⠀ What is the Lymphatic System? Essentially, our lymphatic system is a network of tissues and organs that help transport metabolic waste out of our body. It also "pushes" nutrients and fluids into tissues to ensure they get what they need. This can only happen via movement or muscular contraction - which is why exercise is so crucial for optimal detoxification ⠀⠀ Because many of our lymph vessels run just below our skin's surface, brushing can improve the way our lymph glands perform ⠀⠀ Here's How To Do It: 1️⃣Incorporate before showering so you can rinse off afterward 2️⃣Beginning on dry skin, start brushing at the feet and make long strokes upward 3️⃣Work your way up your limbs, always brushing in the direction of your heart 4️⃣Light pressure will suffice - you'll want to start with a softer brush until your skin gets more used to it (of course be gentle/avoid sensitive areas!) 5️⃣Obviously the more often you do it, the more changes you'll see but don't go crazy on me 6️⃣Moisturize - I highly recommend dry oil which can doubles as scent (get a natural or EO-infused guy #bougieaf ) ⠀⠀ Tag yo frienddds & let me know how it goes!
Scroll down for English ❗️
Hummus de Gandules
Ya estamos en navidades y en PR se comen gandules pero, ¿conoces sus propiedades? Los gandules son 18-25% proteína, son fuente de potasio, magnesio, calcio, hierro y fósforo. Media taza de gandules tiene 120 calorías, 0.5g de grasa y 21g de carbohidratos, 0 colesterol y 0 grasas saturadas. Usualmente los comemos con arroz, pero ¿que tal si le damos un giro diferente a tu cocina y los utilizamos para un aperitivo que no podrá faltar en tus fiestas de diciembre?
Receta Hummus de Gandules:
1 taza de gandules ablandados y drenados
1 tbs tahini
1/4 taza cilantro
1 diente de ajo
1/4 taza de aceite de oliva
Jugo de medio limón
Sal a gusto
Agua
Procedimiento: Ponga todos los ingredientes en una licuadura. Licúe hasta formar una pasta cremosa. Añada agua hasta lograr la consistencia deseada. Sirva con los chips de su preferencia.
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📌La información compartida en esta página no sustituye ni pretende sustituir una consulta médico-nutricional, ni está dirigida a ofrecer consultoría médica. Si padece de alguna condición de salud o desea hacer cambios drásticos en su alimentación, comuníquese con un nutricionista o con su médico de cabecera.📌
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English ❗️
We’re already in Christmas season and in Puerto Rico we eat green pigeons. Do you know their properties? Pigeon peas are 18-25% protein, source of potassium, magnesium, calcium, iron and phosphorus. Half a cup of pigeon peas has 120 calories, 0.5g of fat and 21g of carbohydrates, 0 cholesterol and 0 saturated fats. Usually we eat them with rice, but what if we give a different twist to your kitchen and use them for an appetizer that you can’t miss in your December parties?
Green pigeons Hummus Recipe:
1 cup of pigeon peas softened and drained
1 tbs tahini
1/4 cilantro cup
1 garlic clove
1/4 cup olive oil
Half a lemon juice
Salt to taste
Water
Procedure: Place all the ingredients in a blender or a food processor. Blend until a creamy paste is formed. Add water until you achieve the desired consistency. Serve with chips of your preference.
Scroll down for English ❗️ Hummus de Gandules Ya estamos en navidades y en PR se comen gandules pero, ¿conoces sus propiedades? Los gandules son 18-25% proteína, son fuente de potasio, magnesio, calcio, hierro y fósforo. Media taza de gandules tiene 120 calorías, 0.5g de grasa y 21g de carbohidratos, 0 colesterol y 0 grasas saturadas. Usualmente los comemos con arroz, pero ¿que tal si le damos un giro diferente a tu cocina y los utilizamos para un aperitivo que no podrá faltar en tus fiestas de diciembre? Receta Hummus de Gandules: 1 taza de gandules ablandados y drenados 1 tbs tahini 1/4 taza cilantro 1 diente de ajo 1/4 taza de aceite de oliva Jugo de medio limón Sal a gusto Agua Procedimiento: Ponga todos los ingredientes en una licuadura. Licúe hasta formar una pasta cremosa. Añada agua hasta lograr la consistencia deseada. Sirva con los chips de su preferencia. . 📌La información compartida en esta página no sustituye ni pretende sustituir una consulta médico-nutricional, ni está dirigida a ofrecer consultoría médica. Si padece de alguna condición de salud o desea hacer cambios drásticos en su alimentación, comuníquese con un nutricionista o con su médico de cabecera.📌 . English ❗️ We’re already in Christmas season and in Puerto Rico we eat green pigeons. Do you know their properties? Pigeon peas are 18-25% protein, source of potassium, magnesium, calcium, iron and phosphorus. Half a cup of pigeon peas has 120 calories, 0.5g of fat and 21g of carbohydrates, 0 cholesterol and 0 saturated fats. Usually we eat them with rice, but what if we give a different twist to your kitchen and use them for an appetizer that you can’t miss in your December parties? Green pigeons Hummus Recipe: 1 cup of pigeon peas softened and drained 1 tbs tahini 1/4 cilantro cup 1 garlic clove 1/4 cup olive oil Half a lemon juice Salt to taste Water Procedure: Place all the ingredients in a blender or a food processor. Blend until a creamy paste is formed. Add water until you achieve the desired consistency. Serve with chips of your preference.
#Repost @nextlevelntr with @get_repost
・・・
December 29 at 12:30-3:30pm in Watertown, CT - come check out our stories, how we got bitten by the self-care bug, and what we have to offer you for 2019. Save the date!
#
To stay up-to-date on all my programs & events, and get my free Intuitive Eating guide, click the link in my bio 💜💚💙
#
#bodyacceptance #bopoally #haes #haescoach #intuitiveeating #edrecovery #nutrition #nutritioncoach #nondiet #chooseselfcompassion #selfcompassion #selfcare #selflove #healthandwellness #mentalhealth #losehatenotweight #riotsnotdiets #effyourbeautystandards  #moreme2019 #dietfree #dietfree2019 #watertownct #ctmixmaster #waterburyct #thomastonct #middleburyct
#Repost  @nextlevelntr with @get_repost ・・・ December 29 at 12:30-3:30pm in Watertown, CT - come check out our stories, how we got bitten by the self-care bug, and what we have to offer you for 2019. Save the date! # To stay up-to-date on all my programs & events, and get my free Intuitive Eating guide, click the link in my bio 💜💚💙 # #bodyacceptance  #bopoally  #haes  #haescoach  #intuitiveeating  #edrecovery  #nutrition  #nutritioncoach  #nondiet  #chooseselfcompassion  #selfcompassion  #selfcare  #selflove  #healthandwellness  #mentalhealth  #losehatenotweight  #riotsnotdiets  #effyourbeautystandards  #moreme2019  #dietfree  #dietfree2019  #watertownct  #ctmixmaster  #waterburyct  #thomastonct  #middleburyct 
I will preface by saying there are medical conditions that can cause one to have a more restrictive diet, BUT other than that 😬😂 Am I saying that you can’t achieve weight loss by giving up carbs (or sugar, fat,  etc)? No. You absolutely can lose weight, but it’s not specifically because you’re intaking less carbs - it’s because less carbs is equaling a calorie deficit for you. In general, cutting out any major group of food is unhealthy and unsustainable and frankly it’s probably not that enjoyable. Just like every other macronutrient, carbs serve a purpose. They are your body’s fuel and energy source. Trying to use a secondary source is like pushing your car down the street instead of putting gas in it 🤷‍♀️ When I think about my health and fitness - I think long term. You only get one body so feed it and fuel it properly. Enjoy a BALANCED diet that can be tailored to the things you actually ENJOY eating. Restrictions are not the way. All of my clients eat things that make them happy. Whether it’s pasta, pancakes, chocolate, ice cream, wine, you name it. The idea is to enjoy the things you love in moderation and proper portion size. Your “diet” should not be miserable. It should be effective, sustainable, and include things you enjoy eating. Please contact me if you have any questions or want to talk further about your diet 🤗
•
•
#eating #food #nutrition #healthyfood #healthylifestyle #carbs #carbsarelife #diet #weightloss #macros #iifym #iifymwomen #fuelyourbody #fuel #energy #fitness #fitmom #personaltrainer #nutritioncoach
I will preface by saying there are medical conditions that can cause one to have a more restrictive diet, BUT other than that 😬😂 Am I saying that you can’t achieve weight loss by giving up carbs (or sugar, fat, etc)? No. You absolutely can lose weight, but it’s not specifically because you’re intaking less carbs - it’s because less carbs is equaling a calorie deficit for you. In general, cutting out any major group of food is unhealthy and unsustainable and frankly it’s probably not that enjoyable. Just like every other macronutrient, carbs serve a purpose. They are your body’s fuel and energy source. Trying to use a secondary source is like pushing your car down the street instead of putting gas in it 🤷‍♀️ When I think about my health and fitness - I think long term. You only get one body so feed it and fuel it properly. Enjoy a BALANCED diet that can be tailored to the things you actually ENJOY eating. Restrictions are not the way. All of my clients eat things that make them happy. Whether it’s pasta, pancakes, chocolate, ice cream, wine, you name it. The idea is to enjoy the things you love in moderation and proper portion size. Your “diet” should not be miserable. It should be effective, sustainable, and include things you enjoy eating. Please contact me if you have any questions or want to talk further about your diet 🤗 • • #eating  #food  #nutrition  #healthyfood  #healthylifestyle  #carbs  #carbsarelife  #diet  #weightloss  #macros  #iifym  #iifymwomen  #fuelyourbody  #fuel  #energy  #fitness  #fitmom  #personaltrainer  #nutritioncoach 
Some days it’s kettle bells, sprints and burpees.
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Other days it’s walks and stretching.
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You can’t go hard core full on every day.
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In fact did you know some people don’t even need to exercise every day 😱- bit different to what we’re taught hey ? But for one particular body type (the diplomat) they can do just as well by going for a LONG hike (several hours) on weekends and not worrying so much about working out every single day.
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Yep, gotta think outside the box with genetics health coaching and forget everything you’ve been taught before!
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P.S- Don’t think Randall wanted to be in the photo !
Some days it’s kettle bells, sprints and burpees. . Other days it’s walks and stretching. . You can’t go hard core full on every day. . In fact did you know some people don’t even need to exercise every day 😱- bit different to what we’re taught hey ? But for one particular body type (the diplomat) they can do just as well by going for a LONG hike (several hours) on weekends and not worrying so much about working out every single day. . Yep, gotta think outside the box with genetics health coaching and forget everything you’ve been taught before! . P.S- Don’t think Randall wanted to be in the photo !
440x4 rep PR‼️ YEET YEET😛 —
Deadlift day with all the strong friends!!❤️ @ayshahaleyy_ @powerliftingmotivation
440x4 rep PR‼️ YEET YEET😛 — Deadlift day with all the strong friends!!❤️ @ayshahaleyy_ @powerliftingmotivation
Lemon water 😊
Lemon water 😊
GENETICS may load the gun, but it’s your LIFESTYLE that will pull the trigger (or not). Your health is in your hands!! Only 5% of diseases are caused by true genetic defects. I used to think that it was MOSTLY genetics that would dictate whether or not I got cancer, heart disease, or dealt with another chronic illness in my lifetime. When I learned that 90-95% of diseases were preventable by lifestyle choices including what you eat, I knew I needed to spread that message. .
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#yegnutrition #healthyliving #vegan #supplements #nutritioncoach #naturalliving #holistichealing #foodismedicine
GENETICS may load the gun, but it’s your LIFESTYLE that will pull the trigger (or not). Your health is in your hands!! Only 5% of diseases are caused by true genetic defects. I used to think that it was MOSTLY genetics that would dictate whether or not I got cancer, heart disease, or dealt with another chronic illness in my lifetime. When I learned that 90-95% of diseases were preventable by lifestyle choices including what you eat, I knew I needed to spread that message. . . . #yegnutrition  #healthyliving  #vegan  #supplements  #nutritioncoach  #naturalliving  #holistichealing  #foodismedicine 
Strive for progress, not perfection..
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#midweekmotivation
THE SCALE IS SILLY.
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Client highlight today goes to this boss @klaynaguzman
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She has been working with me for over a year, and we have gone through it all. Reverse diet, maintenance, cutting phase, diet break, intuitive eating...etc.
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We went from 138lbs to 125lbs to 132lbs...and she actually looks MORE DEFINED at 132lbs than she did at 125lbs!
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But the JOURNEY isn’t talked about much.
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We see the before & afters and while we are going through change ourselves, we feel frustrated that we aren’t seeing results fast - like them.
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This is a journey...a long term lifestyle commitment.
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In order to create SUSTAINABLE change, we must view this as a marathon instead of a sprint.
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Klayna is seeing results because she is consistently working on de-stressing, sleeping, balancing her life and MOST OF ALL she is CONSISTENTLY eating appropriately and making it to the gym...for over a year!
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If you want results like Klayna, you have to figure out a lifestyle that works for you LONG TERM.
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Stop the yo-yo dieting cycle. Stop going on crash diets to get those last few lbs off. It will come back because you haven’t created sustainable change - you’ve just created short term change.
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If you need accountability in order to maintain and see success - then PLEASE hire a coach to help guide you and educate you (might I suggest one of us @risingtideperformance) 😎
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Super proud of this chick and excited to keep moving forward on her journey!
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Amazing work lady! 👏🏻👏🏻👏🏻
THE SCALE IS SILLY. . Client highlight today goes to this boss @klaynaguzman . She has been working with me for over a year, and we have gone through it all. Reverse diet, maintenance, cutting phase, diet break, intuitive eating...etc. . We went from 138lbs to 125lbs to 132lbs...and she actually looks MORE DEFINED at 132lbs than she did at 125lbs! . But the JOURNEY isn’t talked about much. . We see the before & afters and while we are going through change ourselves, we feel frustrated that we aren’t seeing results fast - like them. . This is a journey...a long term lifestyle commitment. . In order to create SUSTAINABLE change, we must view this as a marathon instead of a sprint. . Klayna is seeing results because she is consistently working on de-stressing, sleeping, balancing her life and MOST OF ALL she is CONSISTENTLY eating appropriately and making it to the gym...for over a year! . If you want results like Klayna, you have to figure out a lifestyle that works for you LONG TERM. . Stop the yo-yo dieting cycle. Stop going on crash diets to get those last few lbs off. It will come back because you haven’t created sustainable change - you’ve just created short term change. . If you need accountability in order to maintain and see success - then PLEASE hire a coach to help guide you and educate you (might I suggest one of us @risingtideperformance) 😎 . Super proud of this chick and excited to keep moving forward on her journey! . Amazing work lady! 👏🏻👏🏻👏🏻
THE FOOD YOU EAT MATTERS 🍇

There are all kinds of eating patterns. While some are used short-term to promote weight loss, others are part of a healthy lifestyle meant to be followed life-long. 🥖
Eating a Mediterranean-type diet is considered one of the healthiest ways to eat. 🍽
This diet is rich in fiber, vegetables, nuts, fruits, whole grains, fish and healthy fats like olive oil. And it includes daily physical activity and sharing meals with others. 🥦
In addition to its well-known heart health benefits, a study in the American Journal of Clinical Nutrition found that following the Mediterranean diet provides a neuroprotective effect. 🥑 
What you eat can have a long lasting impact on your overall health and quality of life. 🥜
Discover the importance of eating healthy on AskTheScientists.com or tap the link in our bio for quicker access.
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Follow @askthescientists 
#health #nutrition #hearthealth #healthfamily #lifestyle #food #mompreneur #healthtips #eat #mediterraneandiet #family #tea #yoga #hearthealthy #goals #goodforyou #coffee #olives #dietplan #oliveoil #foodmatters #healthymom #nutricion #nutritioncoach #healthyyou #nutricionista #foodislife #healthyhabits #gethealthy #askthescientists
THE FOOD YOU EAT MATTERS 🍇 There are all kinds of eating patterns. While some are used short-term to promote weight loss, others are part of a healthy lifestyle meant to be followed life-long. 🥖 Eating a Mediterranean-type diet is considered one of the healthiest ways to eat. 🍽 This diet is rich in fiber, vegetables, nuts, fruits, whole grains, fish and healthy fats like olive oil. And it includes daily physical activity and sharing meals with others. 🥦 In addition to its well-known heart health benefits, a study in the American Journal of Clinical Nutrition found that following the Mediterranean diet provides a neuroprotective effect. 🥑 What you eat can have a long lasting impact on your overall health and quality of life. 🥜 Discover the importance of eating healthy on AskTheScientists.com or tap the link in our bio for quicker access. . . . . . . Follow @askthescientists #health  #nutrition  #hearthealth  #healthfamily  #lifestyle  #food  #mompreneur  #healthtips  #eat  #mediterraneandiet  #family  #tea  #yoga  #hearthealthy  #goals  #goodforyou  #coffee  #olives  #dietplan  #oliveoil  #foodmatters  #healthymom  #nutricion  #nutritioncoach  #healthyyou  #nutricionista  #foodislife  #healthyhabits  #gethealthy  #askthescientists 
🥊🏃‍♂️🏋️‍♀️❄️
30+ people
27 degree temps
3 trainers
1 hour workout
0 quit
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100 donated items for underprivileged youth 🙌🏼
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Workout for Warmth 2018 ✅
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🎥: the amazing @mofitcoast2coast
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#musclebymaria #workoutforwarmth
🥊🏃‍♂️🏋️‍♀️❄️ 30+ people 27 degree temps 3 trainers 1 hour workout 0 quit . . 100 donated items for underprivileged youth 🙌🏼 . Workout for Warmth 2018 ✅ . 🎥: the amazing @mofitcoast2coast . #musclebymaria  #workoutforwarmth 
Few clips from today's leg day!
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Making the most of the extra winter calories and smashing some PBs!👌🏻
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Body measurements ⬇️ and strength ⬆️ over the last 3 month's!!
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Today's workout consisted of: • 4 x 6-8 BB deadlifts (PB of 75kg top set)
• 2 x 10-12 DB step ups
• 3 x 10 standing hack squats
• 3 x 10-12 deficit RDLs
• 3 x 12-15 single leg lying hamstring curls
• 3 x 8 BB glute bridges (PB of 70kg top set)
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Few clips from today's leg day! - Making the most of the extra winter calories and smashing some PBs!👌🏻 - Body measurements ⬇️ and strength ⬆️ over the last 3 month's!! - Today's workout consisted of: • 4 x 6-8 BB deadlifts (PB of 75kg top set) • 2 x 10-12 DB step ups • 3 x 10 standing hack squats • 3 x 10-12 deficit RDLs • 3 x 12-15 single leg lying hamstring curls • 3 x 8 BB glute bridges (PB of 70kg top set) - - -
Have you ever skipped carbs at breakfast? Answer👇🏻.
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For me, if I skip carbs during breakfast I often feel HANGRY wayyy before lunch. I find that having a balanced breakfast full of carbs really helps me focus on work until I get to lunch.
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#nutritioncoach #balancedme #nutrition #wellness #plantbasedrecipe #easyrecipe #healthybreakast #breakfastidea #homemade #mealprepideas #foodcomparison #stepbystep #nutritiontips #eatbetternotless #allfoodsfit #portioncontrol #eathealthy #healthyeats #wholefoods #gethealthie #workingwomen #bossbabe #buildconfidence
Have you ever skipped carbs at breakfast? Answer👇🏻. . . For me, if I skip carbs during breakfast I often feel HANGRY wayyy before lunch. I find that having a balanced breakfast full of carbs really helps me focus on work until I get to lunch. . . . . #nutritioncoach  #balancedme  #nutrition  #wellness  #plantbasedrecipe  #easyrecipe  #healthybreakast  #breakfastidea  #homemade  #mealprepideas  #foodcomparison  #stepbystep  #nutritiontips  #eatbetternotless  #allfoodsfit  #portioncontrol  #eathealthy  #healthyeats  #wholefoods  #gethealthie  #workingwomen  #bossbabe  #buildconfidence 
Link in bio for facebook⠀
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