Shout out to @miss_sammyj for killing her 8 week challenge and she is not even the full way through yet! She has already hit her goal weight and is feeling great 🤗 we love stories like this, it shows that hard work pays off 😎🙌 and that hard work turns into a easy sustainable lifestyle 🙏 looking forward to your final result Sammy ! #superhumanproject#8weekchallenge#nutritioncoach#onlinepersonaltrainer
A farmer’s market inspired lunch with fresh halibut, arugula and organic kale from @jrorganicsfarm, cucumber and avocado. Very few ingredients, but delicious!
Freshness is key here. Freshness AND my tangy, sweet and spicy Yuzu glaze!
This was a test for my #mealprepmonday . A new dish for my clients tomorrow, will include this sauce I just made up. You will also find it in my cookbook- coming out before the end of the year!
When people get back to resistance training after taking time off, they feel the need to go extra hard to make up for lost time. While this may make intuitive sense, there’s a list of reasons, both scientific and practical, why you should take it easy at first.
UPDATE: As some of you may know, the MadeGains YouTube channel was hacked into and deleted last week. Instead of waiting for YouTube to get back to me, I’ve decided to start a new one. It would mean A LOT to me if you could click the link in the bio @madegains , like, comment and subscribe. Thank you!
Excess soreness has a negative impact on muscle growth and performance. [1, 2] Exercise scientists and coaches use something called “familiarization” or “introductory” phases  to allow a lifter prepare for an upcoming training block, that has a higher level training volume or intensity than they are used to.
When coming back after time off, start light, only do 1-2 sets per exercises, and stop well short of failure. Controlling your efforts to do what is more effective in the longer term actually takes more disciple, than going all out and causing more damage than necessary in the short term.
1. Clarkson PM, Nosaka K, Braun B. Muscle function after exercise-induced muscle damage and rapid
adaptation. Medicine and science in sports and exercise. 1992 May;24(5):512-20.
2. Moran-Navarro R., et al., Time course of recovery following resistance training leading or not to failure. Eur J Appl Physiol, 2017. Epub ahead of print
3. Practical Applications of Muscle Physiology 101 Introductory Microcycles and the Repeated Bout Effect - Michael C. Zourdos, Ph.D., CSCS
🌿I M M U N E S U P P O R T🌿
My 5 year old asked me the other day "Mum why don't you ever get sick?". Hmm very interesting firstly that she should notice, and secondly that's a great question! With all the winter germs flying around (That's an infection control vision 🙈) it was kinda inevitable to get a cold last week, but 4 days later it was gone. And no resulting ear infection, which was previously my follow on pattern from a cold! 🙌
These wholefood capsules have seriously changed my overall health and immunity to a level that I didn't think was possible. I have tried countless types of multivitamin with no real change in my health. I absolutely won't go back to them ever, I have everything I need right here in my hand. 🌿
Do they stop me getting sick? No, but they sure help my body fight infection and reduce inflammation - the proof is also in the research. 🌿
If winter is kicking your health's butt, let's chat 💗🍓🍐🍎💪
"This challenge helped me see the value of eating well balanced meals and that I shouldn't be skipping meals to try and lose weight. I got off my plateau by putting more on my plate... Follow the instructions, get the results. All those diet fads and catch phrases on packaging have nothing on simply reading labels and making informed choices. Thank you for the motivation, support, and encouragement these last six weeks! It never felt like a 'diet' and I'm definitely going to continue after today." 🙌
And she did!! Meet Leann, she did my 6 week challenge with her gym (similar to my Change for Life Program). She made remarkable strides towards her goals through that challenge, and THEN continued on with me as an awesome member of my Change For Life Program! Leann to date is down 13 lbs and 15 total inches, which is especially phenomenal with her already lean size. 😲
I have been incredibly impressed with this lady from day 1. It's been inspiring seeing her set her goal and not letting anything get in her way. 💪 She is also such a valuable member of my Change for Life group, asking great questions, sharing meal recipes, and supporting others. ♥️
P.S. 📣 Tonight is your LAST chance to join these incredible people in my Change for Life Program starting August 27th. After tonight it is closed until near Halloween! Send me a quick message or visit my website for more info and signup.
We hosted an instagram takeover with @taylereatseverything featuring Potluck Bites and party ideas for Labor Day Weekend. Up first, how to make cold brew with the Owner and Founder of James Coffee, David Kennedy.
Always working on my craft 🔨
Just getting a site up for #herolaunch
The service for Coaches to fill their programs with high-value clients in three months.
This done-for-you service is an absolute game changer if you’re wanting to scale your coaching business without having to worry about where applications are coming from.
Today was Day 2 of my little kayaking tour up the North Coast. I went to Salt Point and threw my kayak in the ocean. I realized quickly why the only other kayakers out there were fisherman. Nobody is going in those swells and chop for no reward. I cruised around for 30-40 minutes then packed up. Just a little too dangerous considering the amount of jellyfish in the cold water, the waves and rocks. I was pretty sore from yesterday so I took my @1stphorm fish oil caps on my way out to help reduce the inflammation and of course also took my BCAAs to drink while I was out rowing around. It was a pretty challenging trip but I don’t really feel sore or too tired after thanks to he supplements #1stphorm#iam1stphorm#nutrition
🔨BACK DAY HIGHLIGHTS🔨
👨🏫When training back two basic principles apply
✔️Row for thickness
✔️Pull for wideness
👨🏫One thing I like to keep in mind when training my back is that my hands are essentially like “hooks” I pull with my elbows rather than my wrists so that I can avoid unnecessary tension to the biceps and focus on moving the weight with my lats, traps, or rhomboids depending on the movement
🎥It’s always a pleasure working with my man @gabe.salvesen over at “Elevated Content” if you’re in San Diego and need photos or videos be sure to hit him up!
👇JOIN THE MOVEMENT TOWARDS SELF LOVE AND BODY POSITIVITY👇
📲Follow @mendesmuscle for the best workout tips, daily motivation, and a FREE program!
Vacationing with the 2B Mindset was simply amazing. It’s hard to explain, but I felt totally at peace with some treats, followed my 2B principles, and knew whatever happened, I could get back to where I was. Vacation experiences come and go; with my positive mindset and consistency back home, I had the freedom to thoroughly enjoy them. I was pleasantly surprised this morning when my post-vacation weigh in actually showed a slight loss. 🙌🏼 If you’re looking for a way to happily and positively lose or maintain your weight or learn more about nutrition, this is the key. I’m super excited to start my training to become a certified 2B Mindset mentor in a couple short months. If you’d like more info, I’d love to chat! 💕 #2bmindset#positiveweightloss#treatsnotcheats#2bmindsetmentor#nutritioncoach#nutritiontraining
Listen to our new episode of @the_muscle_nerd_podcast #Repost @the_muscle_nerd_podcast with @get_repost
The reverse diet hysteria. We’ve been triggered so hear our philosophy and science based approach “reverse diet” bullshit.
KEEP MOVING FORWARD, EVEN WHEN YOU DON’T FEEL LIKE IT.
I’ve got news for ya: You’re not always going to feel motivated to do what’s good for ya.
When we start on a journey of health and wellness, we often feel pretty damn motivated. Typically, we’ve been in some sort of pain (whether physical, emotional, or both) and we’re SICK AND TIRED OF BEING SICK AND TIRED.
We can ride on that motivation for a while, but it eventually dies out. It’s at this point, that many people will stop putting in the work. This is why most peoples’ attempts at dieting and exercising fail.
PUSHING THROUGH THE DIPS IN MOTIVATION IS WHEN THE REAL MAGIC HAPPENS. The more that we can take action when we really fucking don’t feel like it, the more we strengthen our discipline and good habits. Each time we do it, we find that it becomes easier and easier to push through on the tough days.
It can help to play some little tricks on ourselves.
Sometimes, I’ll tell myself that I’m going to get dressed, get to the gym, and start working out… and if I really am not feeling it, I’ll stop and go home. This invariably works and I get my shit done. Once in a super blue moon, I’ll truly be miserable at the gym and pack up my stuff and head home. This has literally happened about 3x in the past 8 years. But, just giving myself that permission helps me to get my butt moving.
Same goes for eating healthy. If I am CRAVING something that’s not super healthy… I’ll tell myself I can have it if I truly still want it after having my planned healthy meal. 9 out of 10 times, I’m satisfied with my healthy meal and I don’t end up needing to have the pizza or hamburger.
Healthy habits take time to develop. It’s not always going to be easy. This is where having a coach can be super helpful. Having someone who holds you accountable and who can talk you through those moments of difficulty can really help you stick to your action plan to achieve the goals you have for yourself.
Struggling to stay on track? Need someone who can guide you, motivate you, and hold you accountable?
Reach out! DM me! Let’s get you moving forward!!!!
I wish I had a rewind button on life to go back and tell myself to forget about this false need to feel ready before I took action.
You see, for so long I would watch other people doing things I wanted to do, but I was scared, and I didn’t feel like I knew enough or was prepared enough..... so I sat back and watched.... wishing I had what I took to do what I wanted to do.
But here I am today, actually doing these things that completely scare me, all while not necessarily feeling like I have it all figured out, or completely prepared to do!
I’m presenting about how others can live healthier lives from the inside out, and teaching my very own weekly fitness class!
The old me would have said no way to these things because I needed to some how “arrive” at this place of knowing exactly how to do it before I did it.
It is so empowering to know that The best way to grow and get better is by doing the exact thing you want to get better at.... even if you have to do it afraid! 💓
Don’t wait until you’re ready to do what your heart is leading you to do. Trust it and do it!!! You’ll be so glad you did!
Enjoying salmon with soba noodles @coohalexandria 🤗
Soba noodles made from 100% buckwheat are a a gluten free noodle alternative, providing 6g protein per cup and also soluble fibre and they taste great!
3 tips about macronutrients when planning your nutrition.
1. Regulate/minimize insulin levels.
2. Prioritize your protein.
3. Don't be afraid fats for fuel!
So many people get paralysis by analysis when it comes to healthy eating aka eating like we are supposed to and did for thousands of years. Keep it simple. Just eat real food, not too much, and lots of plants. It really is that easy.
If you want to improve your nutrition, lose weight the right way, or learn more about the science and concepts behind healthy eating, my online nutrition course has helped hundreds of people achieve their goals. It provides you with everything you need to know to shop, prepare, and eat food to optimize your health.
I also provide one on one coaching for those who want more accountability and engagement in their journey. I'm here to help so don't hesitate to reach out! #kfitpro#nutritioncoach#onlinetrainer
MOTIVATION! ✨🌸❗️ .
I get told a lot that staying fit is hard, and my approach is always the same.. It isn’t about making a diet, it isn’t about working your ass off for 4 weeks, achieving good results and going back to the same habits. That has nothing to do with a healthy lifestyle.
Being healthy is not a life sentence, is a LIFESTYLE. It is about changing habits, for good! It’s about loving your body, feeling good, healthier, happy, energised! It’s not about being hungry or feeling deprived. It is nourishing your body with real, whole foods!
Healthy lifestyle is a combination of body + mind!! And it’s never to late to change. You only ever have 2 choices: to do it, or not to do it. It’s that simple!
Let’s build wellness rather than treating disease. 👊🏼
@fitnesschef_ nailed it with this one 👌💯 I couldn’t have said this better myself. For years I had such a bad relationship with food. I remember on my early days of trying to loose weight, I would restrict myself to the point where I would binge eat that it would ruin all my progress. I’ve literally tried every single kind of “diets” and there’s never been one I could stick too. When you start looking at food as just fuel for the body , you begin to have a better understanding that you should eat for your goals and not for the purpose of pleasure. Until you come this realization you’ll never be successful at achieving your goal. Please read @thefitnesschef_ post ⬇️⬇️⬇️ as he breaks down on learning balance and how you can loose weight enjoying the food you like 😁
Demonizing food has littered the fat loss industry for decades. The notion that specific foods or food groups have the ability to single handedly orchestrate the demise of your health and fitness aspirations. -
On the face of it, this concept appears rational and easy to believe. And it sells. It’s far easier to place blame on an easy target - an item of physical food - then remove it. But it’s not so easy to place blame on several underlying variables which lead to being overweight - that doesn’t sell as easily. -
Continue reading ⬇️⬇️⬇️⬇️⬇️.
I’m so excited to have crossed paths with the fabulous @limitlesslauren & @drkaseyjohnson. Together we are the #HolisticHousewives !!!! As a Health Banker, my goal is to teach people how to earn health assets and pay off health debt. (i.e. #Diabetes , Heart Disease, #Cancer ...etc) As the the self-appointed marketing director for the Veggies of the World, #plantpusher I’m passionate about helping people learn how to get veggie with it and get back in the kitchen. #CancerSurvivor ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#Culinary medicine is where it’s at, y’all!!! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#Cancer tried it, but I used veggies and told that b&t!h BYE 👋🏽! I’m a Holistic Nutrition Chef & Master Certified Health Coach. I love edutaining my listeners as the Producer/Host of Let’s Veg About It Podcast. We hope you enjoyed our live IG video sessions today, head over to @limitlesslauren and my page @thatveggiegurl to see them before they expire.
It’s almost Monday...and if you follow me you know it’s my favorite day 🙌🏼 .
Lets shake off the guilt for indulging too much and reset. Tomorrow is a new day and a new week! Time to refocus our goals, prep our meals, crush our workouts, and be a bunch of bosses 💪🏼 .
How do you shake off a weekend of s’mores and wine?! Asking for a friend.
🥘 🥗 I like to advise still eating things you enjoy when dieting in order to keep your own sanity. Simply make healthier choices and be cognizant of ingredients that are in your food. Have protein and calorie goals that you’ll hit everyday consistently. Other than the coffee, another great example is tacos... 🚨 You can still eat them! 🚨 use 93/7 beef, ground turkey, fish, shrimp, or ground chicken. Not everything that tastes great is fattening or full of sugar. Make sensible decisions in choosing your food! If you are looking for some advice on a particular dish message me and I’ll help! 🥘 🥗
Okay -here's the deal my personal trainer friends:💪🏽
As a personal trainer in the gym or in the home - you are bound by time and location. So let’s see what it would like to move your biz online.Right now if you are fully booked you probably have about 35 sessions per week and charge around $50/hr. 35x$50 = 1750/week or $7000/month. Not too bad right? 💯
With sessions and planning time, you probably work close to 50 hours a week. 😬
Now let’s say you move your biz online. 🙌🏼
You put together a killer 6 week group program that takes 3 hours to create, 2 hours to set up, and 2 hours per week to run and charge $175 for your program. You also take on a few 1-on-1 clients and charge them $350/month. Programming and meeting with each client takes you 5 hours per client per month. 🔥
25 clients in your group program @ $175 = 4375
Total time to create and run a program in month 1 = 13 hours
3: 1-on-1 clients @$350 each/month = $1050
Total time spent programming + meeting with clients in
month 1 = 15 hours
Monthly income = $5425 in 28 hours/month🔥🔥
40 clients in your group program @$175 = $7000
You’ve already created the program, so can reuse it. Running the program takes you 5 hours per month.
3: 1-on-1 clients @350 =1050
Spend 15 hours with 1-on-1 clients per month
Monthly income = $8050 in 20 hours/month🔥🔥🔥
Group program 50 clients @$175 = $8750
3: 1-on-1 clients @$350 =$1050
25 clients in monthly membership @$59/month = $1475
You spend an extra 10 hours a month on your membership
Monthly income = $11,275 in 30 hours/month.🔥🔥🔥
Obviously, I can keep going - and the truth is, so can you. So why are you not moving your business online again? .
Are you going to have to work for your online training business to see success? YESSSS! It isn’t going to be easy, but online, your earning potential is unlimited. The number of people you can help is unlimited. Your time will be yours again. It won’t happen overnight. But it can happen, and sooner than you think. If you want to get started-message me and let’s chat!