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Östrogen, das bekannteste Hormon:
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Östrogen ist das wichtigste weibliche Sexualhormon und wird hauptsächlich in den Eierstöcken produziert.
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Ein hoher aber auch ein niedriger Östrogenspiegel kann zu einer Gewichtszunahme führen. ------------------------------------
Östrogen fördert die Fettspeicherung in der Pubertät und in der ersten Hälfte der Schwangerschaft.
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Was kann helfen?
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Eine ⚠️ ballaststoffreiche⚠️ Ernährung, Kreuzblütler wie Brokkoli, Leinsamen und ausreichend Bewegung können helfen, das Östrogenniveau zu verbessern.
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#abnehmen2018 #gesundabnehmen #ranandenspeck #sommerfigur2019 #sommerfigurichkomme #weightlossdiary2018 #weightlossgermany #fitfamgermany #abnehmenohnediät #hormonspiegel #östrogen #wwdeutschland #kalorienzählen #kaloriendefizit #frankfurtammain #brokkoli #leinsamen #bewegunghilft #nutritioncoaching #gesundheit
Östrogen, das bekannteste Hormon: ------------------------------------- Östrogen ist das wichtigste weibliche Sexualhormon und wird hauptsächlich in den Eierstöcken produziert. ------------------------------------ Ein hoher aber auch ein niedriger Östrogenspiegel kann zu einer Gewichtszunahme führen. ------------------------------------ Östrogen fördert die Fettspeicherung in der Pubertät und in der ersten Hälfte der Schwangerschaft. ----------------------------------- Was kann helfen? ----------------------------------- Eine ⚠️ ballaststoffreiche⚠️ Ernährung, Kreuzblütler wie Brokkoli, Leinsamen und ausreichend Bewegung können helfen, das Östrogenniveau zu verbessern. ----------------------------------- #abnehmen2018  #gesundabnehmen  #ranandenspeck  #sommerfigur2019  #sommerfigurichkomme  #weightlossdiary2018  #weightlossgermany  #fitfamgermany  #abnehmenohnediät  #hormonspiegel  #östrogen  #wwdeutschland  #kalorienzählen  #kaloriendefizit  #frankfurtammain  #brokkoli  #leinsamen  #bewegunghilft  #nutritioncoaching  #gesundheit 
I received this certification today!!! I have been looking forward to it for a long time!! 
Thank you very much for sending me!@precisionnutrition 


#sportsnutrition 
#nutritioncoaching 
#precisionnutrition 
#finallygotit
#sohappytoday
DOG MIND VERSUS LION MIND #ALNMindset
••• Wave a bone at a dog and it will get distracted and start looking at the bone. Throw the bone
and the dog will go chase it.
Wave a bone at a lion. He won’t even blink. Throw it and he will stay right where he were. Because you’re a much bigger bag of bones...😉 The dog mind doesn’t see the bigger picture, doesn’t recognise what’s important and focuses on temporary things out of his control.
The lion mind sees and recognises the bigger picture, focuses on the things he can control
and uses every opportunity.
This mindset shift will help you create and live in an environment of responsibility and focus.
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#angelovenutrition #growthmindset #alnminddet #ALNtribe #nutrition #nutritioncoaching #flexibledieting #flexibleernährung #nutritionmyths #nutritioncoach #ernährungscoach #gesundeernährung  #crossfitgermany #onlinehealthcoach #personalgrowth #eattogrow #eathealthy #healthyfats #eattofuel  #fatlossgoals #weightlosscoaching #cleaneating #foodisfuel #eatrealfood #foodcoach #onlinehealthcoach
DOG MIND VERSUS LION MIND #ALNMindset  ••• Wave a bone at a dog and it will get distracted and start looking at the bone. Throw the bone and the dog will go chase it. Wave a bone at a lion. He won’t even blink. Throw it and he will stay right where he were. Because you’re a much bigger bag of bones...😉 The dog mind doesn’t see the bigger picture, doesn’t recognise what’s important and focuses on temporary things out of his control. The lion mind sees and recognises the bigger picture, focuses on the things he can control and uses every opportunity. This mindset shift will help you create and live in an environment of responsibility and focus. • #angelovenutrition  #growthmindset  #alnminddet  #ALNtribe  #nutrition  #nutritioncoaching  #flexibledieting  #flexibleernährung  #nutritionmyths  #nutritioncoach  #ernährungscoach  #gesundeernährung  #crossfitgermany  #onlinehealthcoach  #personalgrowth  #eattogrow  #eathealthy  #healthyfats  #eattofuel  #fatlossgoals  #weightlosscoaching  #cleaneating  #foodisfuel  #eatrealfood  #foodcoach  #onlinehealthcoach 
Now this was a morning well spent....catching up with this week’s webinar and look, it’s CrossFit!! 👏🏻👀💪🏻 @coachcarluk giving us the ins and outs of his awesome work with @cfsheli 🙌🏻 this is going to come in very handy @clydecoastcrossfit.....🤩💙🏋️‍♀️
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#study #btnacademy #webinar #crossfit #fuelyourbody #crossfitfood #eattoperform #carbs #nutrition #nourish #nutritioncoaching #nutritionstudent #gains #training #feedyourmuscles #getstrong #crossfitgirls #lift #learn #knowledge #workhard #chaseyourgoals #flexibleeating #feedyourmind #wellness #healthylifestyle #consistency #fitness #dowhatyoulove #bethebestyou
Now this was a morning well spent....catching up with this week’s webinar and look, it’s CrossFit!! 👏🏻👀💪🏻 @coachcarluk giving us the ins and outs of his awesome work with @cfsheli 🙌🏻 this is going to come in very handy @clydecoastcrossfit.....🤩💙🏋️‍♀️ . . . #study  #btnacademy  #webinar  #crossfit  #fuelyourbody  #crossfitfood  #eattoperform  #carbs  #nutrition  #nourish  #nutritioncoaching  #nutritionstudent  #gains  #training  #feedyourmuscles  #getstrong  #crossfitgirls  #lift  #learn  #knowledge  #workhard  #chaseyourgoals  #flexibleeating  #feedyourmind  #wellness  #healthylifestyle  #consistency  #fitness  #dowhatyoulove  #bethebestyou 
It all depends on what you eat the rest of the time. If you know you're going out for a night of drinking, pull back the day before and/or after and eat more lightly. Want those bourbon balls your Aunt Ethel made? Enjoy them! And then have a lighter dinner. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It's all about choices. Choose wisely.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- #losebodyfat #losingfat #losingweight #caloriedeficit #caloriesmatter #dieting  #fatloss #weightloss #evidencebasednutrition #weightlossadvice #weightlosssupport #bestdiets #nutritionist #nutritioncoach #nutritioncoaching  #evidencebasedpractice #weightlossadvice #weightlossjourney #bestdiet #weightlossmotivation  #foodforthought #weightlossideas #fat #nutrition #dietplan #fatlossjourney #diet #healthylifestyle #fatlossjourney
It all depends on what you eat the rest of the time. If you know you're going out for a night of drinking, pull back the day before and/or after and eat more lightly. Want those bourbon balls your Aunt Ethel made? Enjoy them! And then have a lighter dinner. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's all about choices. Choose wisely.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ --⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ - #losebodyfat  #losingfat  #losingweight  #caloriedeficit  #caloriesmatter  #dieting  #fatloss  #weightloss  #evidencebasednutrition  #weightlossadvice  #weightlosssupport  #bestdiets  #nutritionist  #nutritioncoach  #nutritioncoaching  #evidencebasedpractice  #weightlossadvice  #weightlossjourney  #bestdiet  #weightlossmotivation  #foodforthought  #weightlossideas  #fat  #nutrition  #dietplan  #fatlossjourney  #diet  #healthylifestyle  #fatlossjourney 
Cloudy, gloomy day? No worries. Try wearing a brightly coloured scarf or shirt to change your mood. We’re influenced more than you might think by our surroundings… and having bright colours will also brighten your mood! What's one of your favourite colours that puts you in a good mood?

#workhardforyourbody #powerofonefitness #nutritioncoaching #fitnesstips #nutritioncoach #icoachwomen #onlinefitness #onlinept #healthandwellbeing #exercise #personaltrainer #personaltraining #healthyeating #weightlosstips #workhardforyourbrain #fitfamuk #exerciseismedicine #fitness #ukfitfam #startyourtransformationtoday #startyourtransformation #fatloss #eat #onlinepersonaltrainer #onlinepersonaltraining #instafit #fitfam #getridofyourdadbod #fatdadtofitdad #itrainonline
Cloudy, gloomy day? No worries. Try wearing a brightly coloured scarf or shirt to change your mood. We’re influenced more than you might think by our surroundings… and having bright colours will also brighten your mood! What's one of your favourite colours that puts you in a good mood? #workhardforyourbody  #powerofonefitness  #nutritioncoaching  #fitnesstips  #nutritioncoach  #icoachwomen  #onlinefitness  #onlinept  #healthandwellbeing  #exercise  #personaltrainer  #personaltraining  #healthyeating  #weightlosstips  #workhardforyourbrain  #fitfamuk  #exerciseismedicine  #fitness  #ukfitfam  #startyourtransformationtoday  #startyourtransformation  #fatloss  #eat  #onlinepersonaltrainer  #onlinepersonaltraining  #instafit  #fitfam  #getridofyourdadbod  #fatdadtofitdad  #itrainonline 
7 food combos to improve your nutrition
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🍌Yogurt With Sliced Bananas. Nutrient Duo: Protein and Potassium. Combining the potassium found in bananas with high protein foods like yogurt (especially Greek yogurt) helps build muscle and replenish amino acids that are depleted during exercise.
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🥕Carrots and Creamy Hummus. Nutrient Duo: Healthy Carbs and Protein. Choosing snacks that combine protein and healthy carbs can help to curb hunger and give you an extra boost of energy.
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🥑Avocado With Salsa. Nutrient Duo: Healthy Fats and Carotenoids. Adding healthy fats, like those found in avocados, can maximize the protective benefits. One study in the Journal of Nutrition found that eating avocado with salsa boosted the absorption of lycopene — a carotenoid in tomatoes — by almost five times.
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🍳Eggs With Any Kind of Cheese. Nutrient Duo: Vitamin D and Calcium. Your body needs vitamin D to absorb bone-strengthening calcium, but the nutrient is available in very few foods naturally.
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🍾Leafy Greens and Olive Oil. Nutrient Duo: Vitamin K and Good Fats. Because the vitamin is fat-soluble, your body can't absorb it as effectively without eating some fat at the same time. That's why you should always combine healthy fats.
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🍓Strawberries and Spinach. Nutrient Duo: Vitamin C and Iron. Combining vegetarian sources of iron with vitamin C–rich foods like citrus fruits helps to enhance uptake of this important mineral.
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🥦Raw Veggies and Boiled Eggs. Research suggested that the protein-packed topping may help increase the nutritive properties of raw vegetables.
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💥 Like our content? Hit that follow button ⬇️💪
➡️ @drivemefit_
➡️ @drivemefit_
➡️ @drivemefit_
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Credits: @phetfit
#nutritions #nutritional #nutritionfacts #nutritioncoaching #nutritionadvice #nutritionblogger #protein #snacks #fitnessgirl #fatloss #calories #foodfacts #eatsmart #dieting #highprotein #musclegain #gains #fatlosshelp #macros #diettips #fitgirl #onlinetraining #healthysnacks #healthyrecipes #healthymeals #healthyhabits #healthychoice
7 food combos to improve your nutrition . 🍌Yogurt With Sliced Bananas. Nutrient Duo: Protein and Potassium. Combining the potassium found in bananas with high protein foods like yogurt (especially Greek yogurt) helps build muscle and replenish amino acids that are depleted during exercise. . 🥕Carrots and Creamy Hummus. Nutrient Duo: Healthy Carbs and Protein. Choosing snacks that combine protein and healthy carbs can help to curb hunger and give you an extra boost of energy. . 🥑Avocado With Salsa. Nutrient Duo: Healthy Fats and Carotenoids. Adding healthy fats, like those found in avocados, can maximize the protective benefits. One study in the Journal of Nutrition found that eating avocado with salsa boosted the absorption of lycopene — a carotenoid in tomatoes — by almost five times. . 🍳Eggs With Any Kind of Cheese. Nutrient Duo: Vitamin D and Calcium. Your body needs vitamin D to absorb bone-strengthening calcium, but the nutrient is available in very few foods naturally. . 🍾Leafy Greens and Olive Oil. Nutrient Duo: Vitamin K and Good Fats. Because the vitamin is fat-soluble, your body can't absorb it as effectively without eating some fat at the same time. That's why you should always combine healthy fats. . 🍓Strawberries and Spinach. Nutrient Duo: Vitamin C and Iron. Combining vegetarian sources of iron with vitamin C–rich foods like citrus fruits helps to enhance uptake of this important mineral. . 🥦Raw Veggies and Boiled Eggs. Research suggested that the protein-packed topping may help increase the nutritive properties of raw vegetables. . . . 💥 Like our content? Hit that follow button ⬇️💪 ➡️ @drivemefit_ ➡️ @drivemefit_ ➡️ @drivemefit_ . . Credits: @phetfit #nutritions  #nutritional  #nutritionfacts  #nutritioncoaching  #nutritionadvice  #nutritionblogger  #protein  #snacks  #fitnessgirl  #fatloss  #calories  #foodfacts  #eatsmart  #dieting  #highprotein  #musclegain  #gains  #fatlosshelp  #macros  #diettips  #fitgirl  #onlinetraining  #healthysnacks  #healthyrecipes  #healthymeals  #healthyhabits  #healthychoice 
Absolutely pure love to eat in @beansandmore 💚. This buffalo bowl looks so simple, but it almost makes me cry yesterday. I can feel, when food makes good to my body and mind, but I was 16 when start to eat weggies. In a childhood I was pretty picky and that’s the one reason why I been so sick all the time too. Then I found this healthy path and so happy about it💗.
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#healthyfood #healthylifestyle #tempeh #salad #feelings #fresh #coachingmyself #nutritionist #nutritioncoach #nutritioncoaching #terveellinenruoka #terveellinenelämä #suosittelen #kasvisruoka #kasvisravintola #tuoretta #valmennus #ravintovalmennus #ravintovalmentaja
Absolutely pure love to eat in @beansandmore 💚. This buffalo bowl looks so simple, but it almost makes me cry yesterday. I can feel, when food makes good to my body and mind, but I was 16 when start to eat weggies. In a childhood I was pretty picky and that’s the one reason why I been so sick all the time too. Then I found this healthy path and so happy about it💗. * * * #healthyfood  #healthylifestyle  #tempeh  #salad  #feelings  #fresh  #coachingmyself  #nutritionist  #nutritioncoach  #nutritioncoaching  #terveellinenruoka  #terveellinenelämä  #suosittelen  #kasvisruoka  #kasvisravintola  #tuoretta  #valmennus  #ravintovalmennus  #ravintovalmentaja 
If you’re looking for healthy recipes, motivations, or some education.... head over and give @performance_macros a follow!  This is our business page and where I share all these great recipes from!!! #Repost @performance_macros with @get_repost
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This is a recipe submission from my client Courtney!  Doesn’t it look yummy?  Making meals ahead of time takes a lot of the guesswork out of deciding what you’re going to fix for dinner, and figuring out what fits your macros!  Plus it’s already made and you don’t have to cook!  More time to enjoy your family or just relax and mobilize!! #performancemacros #nutritioncoaching #nutrition #sciencebasedresults #individualcoaching #individualresults #foodprep #iifym #nutritioncoach #macros #macrocounting #flexibledieting #healthylifestyle
If you’re looking for healthy recipes, motivations, or some education.... head over and give @performance_macros a follow! This is our business page and where I share all these great recipes from!!! #Repost  @performance_macros with @get_repost ・・・ This is a recipe submission from my client Courtney! Doesn’t it look yummy? Making meals ahead of time takes a lot of the guesswork out of deciding what you’re going to fix for dinner, and figuring out what fits your macros! Plus it’s already made and you don’t have to cook! More time to enjoy your family or just relax and mobilize!! #performancemacros  #nutritioncoaching  #nutrition  #sciencebasedresults  #individualcoaching  #individualresults  #foodprep  #iifym  #nutritioncoach  #macros  #macrocounting  #flexibledieting  #healthylifestyle 
This is a recipe submission from my client Courtney!  Doesn’t it look yummy?  Making meals ahead of time takes a lot of the guesswork out of deciding what you’re going to fix for dinner, and figuring out what fits your macros!  Plus it’s already made and you don’t have to cook!  More time to enjoy your family or just relax and mobilize!! #performancemacros #nutritioncoaching #nutrition #sciencebasedresults #individualcoaching #individualresults #foodprep #iifym #nutritioncoach #macros #macrocounting #flexibledieting #healthylifestyle
This is a recipe submission from my client Courtney! Doesn’t it look yummy? Making meals ahead of time takes a lot of the guesswork out of deciding what you’re going to fix for dinner, and figuring out what fits your macros! Plus it’s already made and you don’t have to cook! More time to enjoy your family or just relax and mobilize!! #performancemacros  #nutritioncoaching  #nutrition  #sciencebasedresults  #individualcoaching  #individualresults  #foodprep  #iifym  #nutritioncoach  #macros  #macrocounting  #flexibledieting  #healthylifestyle 
Never would I have thought I could maintain and build muscle by working out in a home gym. Never could I imagine eating all the healthy foods I eat now.

My lifestyle changed once I had that accountability from my partner/ wifey for life!! Someone to push me when I couldn’t push myself, someone to discipline me when I couldn’t stay focused, and someone to work me to death until I seen results.

Now my partner is helping me as a businessman and building an empire to where we can not only see results in this area but also in life. Do you have a accountability group? Do you have a partner to help you on your journey? 
If not what are you waiting for? Our lives changed as a result of having each other backs and focusing on our goals. Now we want to pay it forward to you. Our free nutrition group is coming up soon and we want you to join us!!!! DM or shoot us your email!!
Never would I have thought I could maintain and build muscle by working out in a home gym. Never could I imagine eating all the healthy foods I eat now. My lifestyle changed once I had that accountability from my partner/ wifey for life!! Someone to push me when I couldn’t push myself, someone to discipline me when I couldn’t stay focused, and someone to work me to death until I seen results. Now my partner is helping me as a businessman and building an empire to where we can not only see results in this area but also in life. Do you have a accountability group? Do you have a partner to help you on your journey? If not what are you waiting for? Our lives changed as a result of having each other backs and focusing on our goals. Now we want to pay it forward to you. Our free nutrition group is coming up soon and we want you to join us!!!! DM or shoot us your email!!
☃️ BÛCHE DE NOËL HEALTHY
Ma 1ère bûche de Noël sans sucre et sans lactose.
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 Retrouve toutes mes recettes en cliquant sur le lien dans ma bio !
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😜 LA RECETTE ?
Je te confirme qu’une bûche healthy sans sucre et sans lactose, c’est tout à fait possible ‼️!
Pour la recette, je préfère refaire le dessert car, comme presque tout 1er essai, il y a encore des choses à améliorer ! Je sais que les fêtes sont des moments de craquages ! Ne lâche rien ! Tu auras toujours le choix de bien manger, bien choisir, le tout c’est de faire ce choix !
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👩🏻‍🌾 COMPOSITION :
BASE : noisette, purée d’amande et sirop d’agave.
FRUITS : mangue.
CRÈME : lait de coco fouetté à la vanille !
☃️ BÛCHE DE NOËL HEALTHY Ma 1ère bûche de Noël sans sucre et sans lactose. … Retrouve toutes mes recettes en cliquant sur le lien dans ma bio ! … 😜 LA RECETTE ? Je te confirme qu’une bûche healthy sans sucre et sans lactose, c’est tout à fait possible ‼️! Pour la recette, je préfère refaire le dessert car, comme presque tout 1er essai, il y a encore des choses à améliorer ! Je sais que les fêtes sont des moments de craquages ! Ne lâche rien ! Tu auras toujours le choix de bien manger, bien choisir, le tout c’est de faire ce choix ! … 👩🏻‍🌾 COMPOSITION : BASE : noisette, purée d’amande et sirop d’agave. FRUITS : mangue. CRÈME : lait de coco fouetté à la vanille !
Zoodles and Prawns with a twist!! INGREDIENTS

Beet Pesto Zoodles
2 cloves garlic
½ cup pumpkin seeds
3 large purple beets, boiled until fork tender
¼ cup olive oil
2 tablespoons rice vinegar
salt
6 zucchini, zoodled

Spicy Herb Prawn
1 pound of peeled and deveined prawn

Spicy Herb Sauce:
1 clove garlic
1 jalapeno, roughly chopped
1 bunch corriander
¼ cup olive oil
2 tablespoons rice wine vinegar
kosher salt

INSTRUCTIONS

For the Spicy Herb Sauce:

In a blender combine the garlic, jalapeno, corriander, olive oil and vinegar. Puree on high until smooth and then season to taste with salt.

Add the prawns to a Ziploc and pour ⅔ of the spicy herb sauce in. Set aside.

For the Beet Pesto:

Peel the 3 beets under cold water. Roughly chop two of them and transfer to the bowl of a food processor. Small dice the third beet and set aside.

To the bowl of the food processor with the beets, add the garlic, pumpkin seeds, olive oil and vinegar and pulse until you have a smooth puree. Season to taste with salt and set aside.

Toss with the zoodles in a large bowl and adjust seasoning with salt if needed. Transfer to a serving platter.

Heat a skillet or heavy pan over high heat and then add the prawn with marinade. Saute the prawn until just cooked through and then add them to the zoodles. Sprinkle the dish with the diced beets and then drizzle the prawn with the rest of the spicy herb sauce. Garnish with fresh minced chives if desired.

#fuel #fuellikeanathlete #food #nutrientdense #nutrition #nutritioncoaching #healthcoach #mealplans #fitness #health #protein #eat #wholefoods #superfoods #healthyeating #vegetables #fruit #nature #earth #raw #howathletesshouldeat
Zoodles and Prawns with a twist!! INGREDIENTS Beet Pesto Zoodles 2 cloves garlic ½ cup pumpkin seeds 3 large purple beets, boiled until fork tender ¼ cup olive oil 2 tablespoons rice vinegar salt 6 zucchini, zoodled Spicy Herb Prawn 1 pound of peeled and deveined prawn Spicy Herb Sauce: 1 clove garlic 1 jalapeno, roughly chopped 1 bunch corriander ¼ cup olive oil 2 tablespoons rice wine vinegar kosher salt INSTRUCTIONS For the Spicy Herb Sauce: In a blender combine the garlic, jalapeno, corriander, olive oil and vinegar. Puree on high until smooth and then season to taste with salt. Add the prawns to a Ziploc and pour ⅔ of the spicy herb sauce in. Set aside. For the Beet Pesto: Peel the 3 beets under cold water. Roughly chop two of them and transfer to the bowl of a food processor. Small dice the third beet and set aside. To the bowl of the food processor with the beets, add the garlic, pumpkin seeds, olive oil and vinegar and pulse until you have a smooth puree. Season to taste with salt and set aside. Toss with the zoodles in a large bowl and adjust seasoning with salt if needed. Transfer to a serving platter. Heat a skillet or heavy pan over high heat and then add the prawn with marinade. Saute the prawn until just cooked through and then add them to the zoodles. Sprinkle the dish with the diced beets and then drizzle the prawn with the rest of the spicy herb sauce. Garnish with fresh minced chives if desired. #fuel  #fuellikeanathlete  #food  #nutrientdense  #nutrition  #nutritioncoaching  #healthcoach  #mealplans  #fitness  #health  #protein  #eat  #wholefoods  #superfoods  #healthyeating  #vegetables  #fruit  #nature  #earth  #raw  #howathletesshouldeat 
Long term consistency beats inconsistent perfection every single time.
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I’ve been far from perfect, but I have been pretty consistent overall. I’m not happy with where I am physically, but I know it could be a lot worse.
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Instead of focusing on “getting back in shape”, I’m focusing on becoming someone who would never be in that position in the first place.👌🏼
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#wednesdaywisdom #longtermconsistency #riseupandpersevere #confidencecoaching #bemore #nutritioncoaching #powerbuilder #inkedgirl #tattooedandfit #beyouaf #tattooedpowerbuilder #growthmindset #fitcoach #periodizednutrition #empowermentcoach #confidentAF #inspirechange #youfxckingmatter #goallin #almost40 #40andfit #fitish #disciplineovermotivation #femalemarine #mindsetiseverything #beyouaf #selfmastery #successmindset #tattedgirl #warriorwoman
Long term consistency beats inconsistent perfection every single time. ⠀⠀ I’ve been far from perfect, but I have been pretty consistent overall. I’m not happy with where I am physically, but I know it could be a lot worse. ⠀⠀ Instead of focusing on “getting back in shape”, I’m focusing on becoming someone who would never be in that position in the first place.👌🏼 ⠀⠀ #wednesdaywisdom  #longtermconsistency  #riseupandpersevere  #confidencecoaching  #bemore  #nutritioncoaching  #powerbuilder  #inkedgirl  #tattooedandfit  #beyouaf  #tattooedpowerbuilder  #growthmindset  #fitcoach  #periodizednutrition  #empowermentcoach  #confidentAF  #inspirechange  #youfxckingmatter  #goallin  #almost40  #40andfit  #fitish  #disciplineovermotivation  #femalemarine  #mindsetiseverything  #beyouaf  #selfmastery  #successmindset  #tattedgirl  #warriorwoman 
well suddenly I found out that we have arrived to #thanyapura... pretty awesome 🏊‍♀️🏃🏿‍♀️#triathloncoaching #ironmantrainjng #nutritioncoaching #workwiththebest
Who loves holiday baking? I know I do 🙋🏼‍♀️ .
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Did you know that in many recipes, ingredients like butter and sugar can be substituted for alternatives such as applesauce, maple syrup, or honey if you’re trying to cut back on some calories and eat less processed foods? .
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There’s so many awesome recipes online that incorporate these healthier alternatives! Get creative with your baking this season 🎄🥧
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Stay tuned... I’ll be sharing one of these yummy recipes with you guys real soon! ✨
Who loves holiday baking? I know I do 🙋🏼‍♀️ . . Did you know that in many recipes, ingredients like butter and sugar can be substituted for alternatives such as applesauce, maple syrup, or honey if you’re trying to cut back on some calories and eat less processed foods? . . There’s so many awesome recipes online that incorporate these healthier alternatives! Get creative with your baking this season 🎄🥧 . . Stay tuned... I’ll be sharing one of these yummy recipes with you guys real soon! ✨
#salad time! Would you try it as well? 🥑🥗
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Culture is deeply rooted in our culinary traditions and practices. I love to go out and see what’s out there and what “good nutrition” means in different places! 😋
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#nutrition #fitness #salad #eggs #culture #traditions #culinary #culinarylife #traditionalculinary #yunnan #japan #云南 #日本#vegetables #vegetablesalad #discoveringnutrition #health #healthyfood #healthylifestyle #lunch #nutritionable #healthyish  #nutritioncoaching
#salad  time! Would you try it as well? 🥑🥗 • • • Culture is deeply rooted in our culinary traditions and practices. I love to go out and see what’s out there and what “good nutrition” means in different places! 😋 • • • • #nutrition  #fitness  #salad  #eggs  #culture  #traditions  #culinary  #culinarylife  #traditionalculinary  #yunnan  #japan  #云南  #日本 #vegetables  #vegetablesalad  #discoveringnutrition  #health  #healthyfood  #healthylifestyle  #lunch  #nutritionable  #healthyish  #nutritioncoaching 
I’m really fortunate to have been raised around gardens, livestock, and hunters. I truly have a more difficult time trying to find something I Don’t Like, than I do finding food I LOVE!
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For me, eating healthily is just as enjoyable as eating Junk-food, if not more! I don’t mind chicken and rice twice a day. I love veggies, fruit, legumes, gluten... Whatever!
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For other people it may not be that easy. I understand this, and that is when you might need to focus on the results rather than the taste!
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You WILL notice results, change in your body’s functions, change in how you feel not only physically but mentally as well!
Guarantee bruh!
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Shop around the outside of the isles.
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Try and stay away from boxed foods and frozen entrees.
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Look up some recipes, experiment, and be creative.
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Palm size portion protein.
Fist size portion carbs. 👊
Fist size portion Veggies!
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If you have any questions about good foods to eat, Shoot Me A Message! I am here to help!
#nutrition #youarewhatyoueat #portioncontrol #foodprep #eatyourveggies
I’m really fortunate to have been raised around gardens, livestock, and hunters. I truly have a more difficult time trying to find something I Don’t Like, than I do finding food I LOVE! . For me, eating healthily is just as enjoyable as eating Junk-food, if not more! I don’t mind chicken and rice twice a day. I love veggies, fruit, legumes, gluten... Whatever! . For other people it may not be that easy. I understand this, and that is when you might need to focus on the results rather than the taste! . You WILL notice results, change in your body’s functions, change in how you feel not only physically but mentally as well! Guarantee bruh! . Shop around the outside of the isles. 🍅 Try and stay away from boxed foods and frozen entrees. 🥗 Look up some recipes, experiment, and be creative. 🥘 Palm size portion protein. Fist size portion carbs. 👊 Fist size portion Veggies! . If you have any questions about good foods to eat, Shoot Me A Message! I am here to help! #nutrition  #youarewhatyoueat  #portioncontrol  #foodprep  #eatyourveggies 
Happy Hump Day❤️
I built dis❤️😁❤️
If you wanna build muscle, you have to train hard, but you also have to eat enough.
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When people come to me for help, I'll usually see ☝️of 🤟 things:
*Someone with their nutrition on point, but their training is all over the place.
*Someone with their training on point, but their nutrition is all over the place.
*Someone who's a hot mess with both lol.
I used to be number 3🙊
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If you're serious about your goals, and need guidance with nutrition programming, Heyyy! What's Up?! Hello! I can help you😊❤️
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What nutrition coaching with me would consist of:
*1 on 1 coaching with moi❤️
*Weekly CUSTOM diet plans made SPECIFICALLY for YOU😱
*Weekly food plan examples so that you can have an idea on how to get your meals together🍩🍎🍳🥕🍔
*Weekly Skype calls📞😏
*Weekly Check ins👌
*Food list of diet friendly foods to help you succeed🥗🥦🥑🍇🥩🍓
*List of pretty much any food you can think of, with calories and macros🤭
*List of supplements that are beneficial to your health📝
*Tips and tricks on how to mellow out hunger when the cravings get real🙌
*Pretty much 24h access to me so that you'll have me available to answer ANY and ALL questions you may have🔁
*How to calculate calories and macros🤓
*Knowledge of ALL things nutrition, so that eventually you can do ALL of this COMPLETELY ON YOUR OWN without me✌️
*AnDddddDdDddd, last but not least, we'll probably become super good friends from spending so much time together . SO much so, that you'll get annoyed of meeeee😊👫👬👭🙊 #PleaseDontLeaveMe 😂
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My main goal with coaching is to educate. To educate SO well that you'll be able to handle ANY diet/nutrition related anything, all by yourself❤️
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So whatcha waitin' for? 
Link's in my bio! 
Waiting for ya😉❤️
Happy Hump Day❤️ I built dis❤️😁❤️ If you wanna build muscle, you have to train hard, but you also have to eat enough. • When people come to me for help, I'll usually see ☝️of 🤟 things: *Someone with their nutrition on point, but their training is all over the place. *Someone with their training on point, but their nutrition is all over the place. *Someone who's a hot mess with both lol. I used to be number 3🙊 • If you're serious about your goals, and need guidance with nutrition programming, Heyyy! What's Up?! Hello! I can help you😊❤️ • What nutrition coaching with me would consist of: *1 on 1 coaching with moi❤️ *Weekly CUSTOM diet plans made SPECIFICALLY for YOU😱 *Weekly food plan examples so that you can have an idea on how to get your meals together🍩🍎🍳🥕🍔 *Weekly Skype calls📞😏 *Weekly Check ins👌 *Food list of diet friendly foods to help you succeed🥗🥦🥑🍇🥩🍓 *List of pretty much any food you can think of, with calories and macros🤭 *List of supplements that are beneficial to your health📝 *Tips and tricks on how to mellow out hunger when the cravings get real🙌 *Pretty much 24h access to me so that you'll have me available to answer ANY and ALL questions you may have🔁 *How to calculate calories and macros🤓 *Knowledge of ALL things nutrition, so that eventually you can do ALL of this COMPLETELY ON YOUR OWN without me✌️ *AnDddddDdDddd, last but not least, we'll probably become super good friends from spending so much time together . SO much so, that you'll get annoyed of meeeee😊👫👬👭🙊 #PleaseDontLeaveMe  😂 • My main goal with coaching is to educate. To educate SO well that you'll be able to handle ANY diet/nutrition related anything, all by yourself❤️ • So whatcha waitin' for? Link's in my bio! Waiting for ya😉❤️
Holiday season is in full swing, there is food everywhere - festive parties, sweet treats 🎊
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To help avoid the extra weight that creeps up, enjoy a good healthy breakfast and a healthy snack before a party 🎉 .
Enjoy the holiday cheer, allow yourself to be in the moment and don’t be too hard on yourself 🥂
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#chitraskitchen #healthcoach #wellness #wellnesswednesday #wellnesscoach #nutritioncoach #holidayparty #holidayseason #holidaycheer #enjoytheday #livethemoment #beinthemoment #healthyliving #healthychoices #healthychoicesmatter #healthylifestyle #nutritioncoaching #wellbeing #holidayweight #weightgain #wellnessthatworks #wellnessjourney #holidayfood #festivities #feast #challenge #holidays #joyful #healthymama #eatwellbewell
Holiday season is in full swing, there is food everywhere - festive parties, sweet treats 🎊 . To help avoid the extra weight that creeps up, enjoy a good healthy breakfast and a healthy snack before a party 🎉 . Enjoy the holiday cheer, allow yourself to be in the moment and don’t be too hard on yourself 🥂 . . . . . . . #chitraskitchen  #healthcoach  #wellness  #wellnesswednesday  #wellnesscoach  #nutritioncoach  #holidayparty  #holidayseason  #holidaycheer  #enjoytheday  #livethemoment  #beinthemoment  #healthyliving  #healthychoices  #healthychoicesmatter  #healthylifestyle  #nutritioncoaching  #wellbeing  #holidayweight  #weightgain  #wellnessthatworks  #wellnessjourney  #holidayfood  #festivities  #feast  #challenge  #holidays  #joyful  #healthymama  #eatwellbewell 
How do you want to feel this summer..
F I T or jealous? 🤔
How do you want to feel this summer.. F I T or jealous? 🤔
What a difference a year makes when you decide to put your health first! 🙌🙌 Today we are celebrating Cathleen who has thyroid disease and whose primary care doctor said eating clean would not help her lose weight? 😱😱Say what????? Well, if there is anything you know about @kkwellnessconsulting , we are all about healing the body with Whole Foods 🥦🥑🍠🥚and balanced nutrition.  Cathleen enrolled in behavioral nutrition coaching in January 2017.  She has a customized meal plan that supports her busy work schedule and it has slowly evolved into more flexible options for variety and longevity.  Cathleen has lost over 35 pounds and has created life-long new habits to replace former unhealthy ones.  Congratulations Cathleen!! You are inspiring others by your story! #itsnevertoolate #healyourbody #healthylifestyle #nutritioncoaching #letfoodbethymedicine
What a difference a year makes when you decide to put your health first! 🙌🙌 Today we are celebrating Cathleen who has thyroid disease and whose primary care doctor said eating clean would not help her lose weight? 😱😱Say what????? Well, if there is anything you know about @kkwellnessconsulting , we are all about healing the body with Whole Foods 🥦🥑🍠🥚and balanced nutrition. Cathleen enrolled in behavioral nutrition coaching in January 2017. She has a customized meal plan that supports her busy work schedule and it has slowly evolved into more flexible options for variety and longevity. Cathleen has lost over 35 pounds and has created life-long new habits to replace former unhealthy ones. Congratulations Cathleen!! You are inspiring others by your story! #itsnevertoolate  #healyourbody  #healthylifestyle  #nutritioncoaching  #letfoodbethymedicine 
I travel a decent amount for work, and I see this EVERY time. It always amazes me the amount of food people eat when traveling. 
I’m willing to bet that many of these people eat before getting to the airport. Then there’s time to kill with an abundance of food choices around, so they eat some more. Then load up on snacks for the plane. Only to get the more snacks on the plane. 
Eating out of boredom is a form of emotional eating, often caused by a decrease in dopamine. While there is some chemical logic to this boredom eating, its time to pay attention to the amount and quality of food being ingested. Your health will thank you for it. 
Just saying.

#healthylivinginsideandout #healthylivingrevolution #freshfoodmatters #nutritioncoaching #nutritioncoaches #healthcoachlife #wellness concierge #fitfor41 #thechoiceisyours #bestlifestyle #bestlifenow #weightlosstip #travelfoodfinds #travelnutrition #travelhealthy #mindfulnutrition
I travel a decent amount for work, and I see this EVERY time. It always amazes me the amount of food people eat when traveling. I’m willing to bet that many of these people eat before getting to the airport. Then there’s time to kill with an abundance of food choices around, so they eat some more. Then load up on snacks for the plane. Only to get the more snacks on the plane. Eating out of boredom is a form of emotional eating, often caused by a decrease in dopamine. While there is some chemical logic to this boredom eating, its time to pay attention to the amount and quality of food being ingested. Your health will thank you for it. Just saying. #healthylivinginsideandout  #healthylivingrevolution  #freshfoodmatters  #nutritioncoaching  #nutritioncoaches  #healthcoachlife  #wellness  concierge #fitfor41  #thechoiceisyours  #bestlifestyle  #bestlifenow  #weightlosstip  #travelfoodfinds  #travelnutrition  #travelhealthy  #mindfulnutrition 
Recommended micronutrients depending on your goals and activity level!⠀
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📷 credit @rpstrength ⠀
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#flexibledieting #macroscounting #IIFYM #healthyeating #cleaneating #eatclean #food #diet #dieting #nutrition #nutritionist #nutritioncoach #nutritioncoaching #lifestylecoach #lifestylecoaching #onlinecoach #health #healthy #WoDnutrition #ReNuWellness
2019 is coming closer and closer... and I am so excited for what’s ahead! -
This time last year I had a big list of things I wanted to achieve, but realistically had to put them to the side to raise my baby Elijah through his first year of life. -
Now, as he becomes a little more independent, I can do a little more me✌🏼 -
What are you planning for 2019?
2019 is coming closer and closer... and I am so excited for what’s ahead! - This time last year I had a big list of things I wanted to achieve, but realistically had to put them to the side to raise my baby Elijah through his first year of life. - Now, as he becomes a little more independent, I can do a little more me✌🏼 - What are you planning for 2019?
I had such a great time at lunch with Bob today! I’ve been his Coach for about 5 months now, but it feels like we’ve known each other forever! We talked about life, how far he’s come & also where he’s going. It was the highlight of my day! He said something to me though that made me stop & think...🤔 If you’ve met Bob, you know he’s one of the nicest, friendliest, happiest people you will ever meet! But we all have struggles & we all have bad days...& he was having one of those. He almost didn’t tell me about it. When I asked him “Why,” he said it’s because he knows how busy I am and didn’t want to bug me. 🥺 If he hadn’t eventually come to me, we never would have had lunch, we never would have talked & he might STILL be having a bad day. So that made me think...I hope other people don’t think that way too... Listen, when I say “Text me, call me, come talk to me...” I truly do mean it! By hearing from you & getting the opportunity to talk with you & lift you up, it gives my life purpose! It’s what I live for! Don’t steal my happiness! 😜

You guys are my people! THIS is what I love! Getting to know you, being a part of your lives, knowing that I am truly helping you guys become the best possible versions of yourselves! 
So don’t ever think you are bothering me! I want to know what’s going well in your life,  if you’re feeling better, more positive, making better choices, having more energy, etc... & I definitely need to know when you’re struggling & what you need help with. Otherwise, how am I going to help you?! Seriously, my purpose in life is to lift you guys up. I am your Coach! Let me be here for you!!! So if you ever need anything, don’t hesitate to message me. It’s literally what brightens my day! ☀️ #advocare #otfbville #family #nutrition #nutritioncoaching #lifecoach #wellness
I had such a great time at lunch with Bob today! I’ve been his Coach for about 5 months now, but it feels like we’ve known each other forever! We talked about life, how far he’s come & also where he’s going. It was the highlight of my day! He said something to me though that made me stop & think...🤔 If you’ve met Bob, you know he’s one of the nicest, friendliest, happiest people you will ever meet! But we all have struggles & we all have bad days...& he was having one of those. He almost didn’t tell me about it. When I asked him “Why,” he said it’s because he knows how busy I am and didn’t want to bug me. 🥺 If he hadn’t eventually come to me, we never would have had lunch, we never would have talked & he might STILL be having a bad day. So that made me think...I hope other people don’t think that way too... Listen, when I say “Text me, call me, come talk to me...” I truly do mean it! By hearing from you & getting the opportunity to talk with you & lift you up, it gives my life purpose! It’s what I live for! Don’t steal my happiness! 😜 You guys are my people! THIS is what I love! Getting to know you, being a part of your lives, knowing that I am truly helping you guys become the best possible versions of yourselves! So don’t ever think you are bothering me! I want to know what’s going well in your life, if you’re feeling better, more positive, making better choices, having more energy, etc... & I definitely need to know when you’re struggling & what you need help with. Otherwise, how am I going to help you?! Seriously, my purpose in life is to lift you guys up. I am your Coach! Let me be here for you!!! So if you ever need anything, don’t hesitate to message me. It’s literally what brightens my day! ☀️ #advocare  #otfbville  #family  #nutrition  #nutritioncoaching  #lifecoach  #wellness 
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I'm dissecting Dotcom Secrets, Russell Brunson's incredible book

One thing he talks about is having a great backstory your target market can relate to

Finding these stories is a superpower for marketing

I write in the health & wellness niche, so how do you think I use this to profit?

Do you think I show numerous pictures of super jacked dudes and talk about where they are now?

Or... Do you think I talk about the journey that got them there?

The struggles... The HORRIBLE days of depression and zero progress... The lack of results for years and being terribly overweight... Yes, that's the good stuff

That's the backstory you must find and give to your audience

Without it, you won't be able to properly relate to them

#fitnessbusiness #onlinepersonaltrainer #gymowner #bootcampfitness #personaltrainer #strengthcoach #fitpros #nutritioncoaching
#fitnessprofessional #fitnessproducts #onlinecoach #onlinetraining #onlinecoaching
. I'm dissecting Dotcom Secrets, Russell Brunson's incredible book One thing he talks about is having a great backstory your target market can relate to Finding these stories is a superpower for marketing I write in the health & wellness niche, so how do you think I use this to profit? Do you think I show numerous pictures of super jacked dudes and talk about where they are now? Or... Do you think I talk about the journey that got them there? The struggles... The HORRIBLE days of depression and zero progress... The lack of results for years and being terribly overweight... Yes, that's the good stuff That's the backstory you must find and give to your audience Without it, you won't be able to properly relate to them #fitnessbusiness  #onlinepersonaltrainer  #gymowner  #bootcampfitness  #personaltrainer  #strengthcoach  #fitpros  #nutritioncoaching  #fitnessprofessional  #fitnessproducts  #onlinecoach  #onlinetraining  #onlinecoaching 
today was A DAY 👏🏻
I ate breakfast before heading to an event, and had to run "a few" errands afterward that ended up taking WAY longer than expected. when I finally finished everything up it was almost 4PM and I was STARVING. I'm sure you've been there a time or two, too 🤦🏼‍♀️
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I stopped at chipotle to grab a bowl and literally didn't even take it home to eat like I normally would bc #hangry
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my go-to chipotle order 🥙
brown rice
black beans
fajita veggies
tomato salsa
corn salsa
cheese - I ask for light
guac
lettuce
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if you haven't checked out my story yet today, I shared something I recently learned about @chipotle + added sugars so go check that out!
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I also always have to mention this, but if you get a vegetarian bowl GUAC IS FREE - you're welcome 🥑
today was A DAY 👏🏻 I ate breakfast before heading to an event, and had to run "a few" errands afterward that ended up taking WAY longer than expected. when I finally finished everything up it was almost 4PM and I was STARVING. I'm sure you've been there a time or two, too 🤦🏼‍♀️ - I stopped at chipotle to grab a bowl and literally didn't even take it home to eat like I normally would bc #hangry  - my go-to chipotle order 🥙 brown rice black beans fajita veggies tomato salsa corn salsa cheese - I ask for light guac lettuce - if you haven't checked out my story yet today, I shared something I recently learned about @chipotle + added sugars so go check that out! - I also always have to mention this, but if you get a vegetarian bowl GUAC IS FREE - you're welcome 🥑
Healthy breakfast idea :)
Healthy breakfast idea :)
📲Ep. 225 @chasitysnowden_in3 🎙
From overweight to underweight, autoimmune issues to bikini competitor, eating disorder to CrossFit athlete, client to nutrition coach, and now working side by side @jasonphillips_in3 helping others grow their businesses...
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She’s done a lot. Learned a lot. And now is on the show to share all the lessons she’s learned along the way.
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This is such a powerful episode to listen to, for a story of someone who has embraced change and discomfort every chance she got - to transform her body, mind and life.
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LINK TO SHOW IN BIO 👉 @cody.boomboom
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📲BoomBoomPerformance.com/podcast
Available on: iTunes | Stitcher | YouTube
📲Ep. 225 @chasitysnowden_in3 🎙 From overweight to underweight, autoimmune issues to bikini competitor, eating disorder to CrossFit athlete, client to nutrition coach, and now working side by side @jasonphillips_in3 helping others grow their businesses... ⠀⠀⠀⠀⠀⠀ She’s done a lot. Learned a lot. And now is on the show to share all the lessons she’s learned along the way. ⠀⠀⠀⠀⠀⠀ This is such a powerful episode to listen to, for a story of someone who has embraced change and discomfort every chance she got - to transform her body, mind and life. ⠀⠀⠀⠀⠀⠀ LINK TO SHOW IN BIO 👉 @cody.boomboom ⠀⠀⠀⠀⠀⠀ 📲BoomBoomPerformance.com/podcast Available on: iTunes | Stitcher | YouTube
We teach our clients that eating healthy is a lifestyle not a diet. Are you hungry for help? 
Schedule a free intro session to find out how we can help you dial in your nutrition and achieve your goals. Reach out to Allison Nutrition@CF2920.com

#healthylifestyle #cf2920nutrition #nutritioncoaching #eatrealfood #nutritionsupport #tomball #tomballtx #northhouston #notadiet #2019goals #crossfit #noregrets #itsalifestyle #mindbodysoul
‼️ BIG SALE ‼️⁣
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🔷 Don’t worry about ‘New Years Resolution’... it’s such a cliche and it’s never a sustainable method for your training. I want you to focus on the ‘𝙉𝙤𝙬 𝙍𝙚𝙨𝙤𝙡𝙪𝙩𝙞𝙤𝙣’❗️⁣
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🔷 With Christmas coming up, I want you to start on your fitness journey with a great offer!⁣
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🔷 ‘𝟏𝟒 𝐃𝐀𝐘 𝐅𝐀𝐓 𝐁𝐔𝐑𝐍𝐈𝐍𝐆 𝐏𝐑𝐎𝐆𝐑𝐀𝐌’ IS NOW ONLY $𝟮𝟬❗️(Originally $40 worth!)⁣
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🔷 So, if you’re looking for the best way to kick off your fitness journey, then this program is a no brainer!⁣
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‼️ GET IN BEFORE IT’S TOO LATE ‼️⁣
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‼️ BIG SALE ‼️⁣ ⁣ 🔷 Don’t worry about ‘New Years Resolution’... it’s such a cliche and it’s never a sustainable method for your training. I want you to focus on the ‘𝙉𝙤𝙬 𝙍𝙚𝙨𝙤𝙡𝙪𝙩𝙞𝙤𝙣’❗️⁣ ⁣ 🔷 With Christmas coming up, I want you to start on your fitness journey with a great offer!⁣ ⁣ 🔷 ‘𝟏𝟒 𝐃𝐀𝐘 𝐅𝐀𝐓 𝐁𝐔𝐑𝐍𝐈𝐍𝐆 𝐏𝐑𝐎𝐆𝐑𝐀𝐌’ IS NOW ONLY $𝟮𝟬❗️(Originally $40 worth!)⁣ ⁣ 🔷 So, if you’re looking for the best way to kick off your fitness journey, then this program is a no brainer!⁣ ⁣ ‼️ GET IN BEFORE IT’S TOO LATE ‼️⁣ ⁣
CHICKEN SOUP FOR THE SOUL ☺️ || Can comfort food also be healthy? You betcha it can! And super simple to make.

All you need to do is add all the ingredients below into your slow cooker and cook on low for 6-8 hours. 
Once chicken is cooked through, transfer it to a large bowl and shred it with two forks. Return the shredded chicken to the crock pot and let it soak for at least 5-10 minutes before serving. Adjust seasoning as needed.

Easy peasy, lemon squeezy. 
1 Yellow Onion (diced)
4 stalks Celery (diced)
3 Carrot (medium, chopped)
1 tbsp Rosemary (fresh)
8 ozs Chicken Breast (boneless, skinless)
1 lb Chicken Thighs (boneless, skinless)
Sea Salt & Black Pepper (to taste)
6 cups Water (or broth)

Stay warm Winnipeg!

Colleen
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Photo Credit: @thatcleanlife
#winnipeg #winnipegnutrition #functionalnutrition #integrativenutrition #foodismedicine #medicineofthefuture #futureofmedicine #prevention #diseaseprevention #nutritionist #holisticnutritionist #nutritioncoaching #healingfoods #naturalhealing #functionalfood #wholefood #organic #healthyfoods #healthymeals #guthealth #digestivehealth #gutbrainaxis #gutbrainconnection #microbiome #gutbacteria #gutflora #comfortfoood #slowcooker #chickensoupforthesoul
CHICKEN SOUP FOR THE SOUL ☺️ || Can comfort food also be healthy? You betcha it can! And super simple to make. All you need to do is add all the ingredients below into your slow cooker and cook on low for 6-8 hours. Once chicken is cooked through, transfer it to a large bowl and shred it with two forks. Return the shredded chicken to the crock pot and let it soak for at least 5-10 minutes before serving. Adjust seasoning as needed. Easy peasy, lemon squeezy. 1 Yellow Onion (diced) 4 stalks Celery (diced) 3 Carrot (medium, chopped) 1 tbsp Rosemary (fresh) 8 ozs Chicken Breast (boneless, skinless) 1 lb Chicken Thighs (boneless, skinless) Sea Salt & Black Pepper (to taste) 6 cups Water (or broth) Stay warm Winnipeg! Colleen . . . . . . Photo Credit: @thatcleanlife #winnipeg  #winnipegnutrition  #functionalnutrition  #integrativenutrition  #foodismedicine  #medicineofthefuture  #futureofmedicine  #prevention  #diseaseprevention  #nutritionist  #holisticnutritionist  #nutritioncoaching  #healingfoods  #naturalhealing  #functionalfood  #wholefood  #organic  #healthyfoods  #healthymeals  #guthealth  #digestivehealth  #gutbrainaxis  #gutbrainconnection  #microbiome  #gutbacteria  #gutflora  #comfortfoood  #slowcooker  #chickensoupforthesoul 
CHICKEN SOUP FOR THE SOUL ☺️ || Can comfort food also be healthy? You betcha it can! And super simple to make.

All you need to do is add all the ingredients below into your slow cooker and cook on low for 6-8 hours. 
Once chicken is cooked through, transfer it to a large bowl and shred it with two forks. Return the shredded chicken to the crock pot and let it soak for at least 5-10 minutes before serving. Adjust seasoning as needed.

Easy peasy, lemon squeezy. 
1 Yellow Onion (diced)
4 stalks Celery (diced)
3 Carrot (medium, chopped)
1 tbsp Rosemary (fresh)
8 ozs Chicken Breast (boneless, skinless)
1 lb Chicken Thighs (boneless, skinless)
Sea Salt & Black Pepper (to taste)
6 cups Water (or broth)

Stay warm Winnipeg!

Colleen
xo
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Photo Credit: @thatcleanlife
#winnipeg #winnipegnutrition #functionalnutrition #integrativenutrition #foodismedicine #medicineofthefuture #futureofmedicine #prevention #diseaseprevention #nutritionist #holisticnutritionist #nutritioncoaching #healingfoods #naturalhealing #functionalfood #wholefood #organic #healthyfoods #healthymeals #guthealth #digestivehealth #gutbrainaxis #gutbrainconnection #microbiome #gutbacteria #gutflora #comfortfoood #slowcooker #chickensoupforthesoul
CHICKEN SOUP FOR THE SOUL ☺️ || Can comfort food also be healthy? You betcha it can! And super simple to make. All you need to do is add all the ingredients below into your slow cooker and cook on low for 6-8 hours. Once chicken is cooked through, transfer it to a large bowl and shred it with two forks. Return the shredded chicken to the crock pot and let it soak for at least 5-10 minutes before serving. Adjust seasoning as needed. Easy peasy, lemon squeezy. 1 Yellow Onion (diced) 4 stalks Celery (diced) 3 Carrot (medium, chopped) 1 tbsp Rosemary (fresh) 8 ozs Chicken Breast (boneless, skinless) 1 lb Chicken Thighs (boneless, skinless) Sea Salt & Black Pepper (to taste) 6 cups Water (or broth) Stay warm Winnipeg! Colleen xo . . . . . . Photo Credit: @thatcleanlife #winnipeg  #winnipegnutrition  #functionalnutrition  #integrativenutrition  #foodismedicine  #medicineofthefuture  #futureofmedicine  #prevention  #diseaseprevention  #nutritionist  #holisticnutritionist  #nutritioncoaching  #healingfoods  #naturalhealing  #functionalfood  #wholefood  #organic  #healthyfoods  #healthymeals  #guthealth  #digestivehealth  #gutbrainaxis  #gutbrainconnection  #microbiome  #gutbacteria  #gutflora  #comfortfoood  #slowcooker  #chickensoupforthesoul 
Top 3 favourite things to eat in the entire world! 😍
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Flexible dieting at its finest tonight. 🍕👸🏻
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Carbs before bed simple means; great sleep and great early bird workout tomorrow. 😴🏋🏻‍♀️
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Jokes aside, it’s nice to enjoy your favourite meals once in a while. Eating obsessively clean 24/7 takes a toll on my mental and physical sanity.
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Local. Homemade. Fresh ingredients. AMAZING! 😋
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@pizzeriagema 
#pizza #doyou #lifestyle #healthyfood #healthylifestyle #ifitfitsyourmacros #macros #macrosonpoint #crossfit #fitness #flexibledieting #coach #coaching #nutritioncoaching #realfood #holistichealing #holistichealth #holisticnutrition #health #wellness #beyou #goals #goalsetting #sweatlife  #mtlfitness #mtlfood #foodmtl #unstoppable #progressnotperfection
Top 3 favourite things to eat in the entire world! 😍 . Flexible dieting at its finest tonight. 🍕👸🏻 . Carbs before bed simple means; great sleep and great early bird workout tomorrow. 😴🏋🏻‍♀️ . Jokes aside, it’s nice to enjoy your favourite meals once in a while. Eating obsessively clean 24/7 takes a toll on my mental and physical sanity. . Local. Homemade. Fresh ingredients. AMAZING! 😋 . @pizzeriagema #pizza  #doyou  #lifestyle  #healthyfood  #healthylifestyle  #ifitfitsyourmacros  #macros  #macrosonpoint  #crossfit  #fitness  #flexibledieting  #coach  #coaching  #nutritioncoaching  #realfood  #holistichealing  #holistichealth  #holisticnutrition  #health  #wellness  #beyou  #goals  #goalsetting  #sweatlife  #mtlfitness  #mtlfood  #foodmtl  #unstoppable  #progressnotperfection 
The Cleanest Protein Possible® 👍🏻Featuring a blend of 5 New Zealand sourced proteins ☺️From cattle raised without the use of hormones, including rBGH
Routinely screened for over 250 agricultural and chemical contaminants
❤️Fortified with a complete array of complementary support nutrients for optimal digestion, utilization and compatibility
😃Contains no artificial flavours, colours or sweeteners
😁Professionally formulated and energetically balanced 
#progressive @myprogressive
The Cleanest Protein Possible® 👍🏻Featuring a blend of 5 New Zealand sourced proteins ☺️From cattle raised without the use of hormones, including rBGH Routinely screened for over 250 agricultural and chemical contaminants ❤️Fortified with a complete array of complementary support nutrients for optimal digestion, utilization and compatibility 😃Contains no artificial flavours, colours or sweeteners 😁Professionally formulated and energetically balanced #progressive  @myprogressive
Prolonged or chronic stress – be it physical, emotional, chemical or dietary stress – activates the sympathetic nervous system (the fight or flight response). When under stress, the body is not concentrated on reproduction, but only on it’s survival. ⠀
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As a result, the creation of reproductive hormones by the body, such as testosterone, is not a priority. Testosterone is also produced in small amounts by the adrenal glands, so when there is prolonged or chronic stress, lower levels of testosterone being secreted from the adrenals can result. ⠀
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Cortisol and testosterone are also inversely proportional, meaning that as cortisol levels go up, testosterone normally go down. The mechanism primarily occurs due to the fact that cortisol directly inhibits testosterone production in the testicles (by inhibiting a protein called StAR – “steroidogenic acute regulatory protein”).⠀
⠀
Dive deeper in our next Hormone Specialist Cert!⠀
⠀
NEXT HORMONE SPECIALIST CERTIFICATION IS IN JANUARY!⠀
⠀
www.NCIcertifications.com to sign up!⠀
Prolonged or chronic stress – be it physical, emotional, chemical or dietary stress – activates the sympathetic nervous system (the fight or flight response). When under stress, the body is not concentrated on reproduction, but only on it’s survival. ⠀ ⠀ As a result, the creation of reproductive hormones by the body, such as testosterone, is not a priority. Testosterone is also produced in small amounts by the adrenal glands, so when there is prolonged or chronic stress, lower levels of testosterone being secreted from the adrenals can result. ⠀ ⠀ Cortisol and testosterone are also inversely proportional, meaning that as cortisol levels go up, testosterone normally go down. The mechanism primarily occurs due to the fact that cortisol directly inhibits testosterone production in the testicles (by inhibiting a protein called StAR – “steroidogenic acute regulatory protein”).⠀ ⠀ Dive deeper in our next Hormone Specialist Cert!⠀ ⠀ NEXT HORMONE SPECIALIST CERTIFICATION IS IN JANUARY!⠀ ⠀ www.NCIcertifications.com to sign up!⠀
My client Miss. C killin it and clearly putting in the work over her last 6 weeks and down 10lbs!!! This is the handiwork of my 6 Week Online Slimdown.... www.bossstudiofit.com

Onto her next 6 weeks with me and now since she's seen her own pics.... She's super pumped to see what the future holds for this goal SMASHER 💪🔥 Why wait until January when you can slash 10lbs NOW..... #bossstudiofitness #transformationalcoach #transformationthursdays #nutritioncoaching #weightlossjourney2018 #weightlosstransformation #weightlosscoach #WeightTraining #weightlosssuccess #weightlossspecialist #whywaituntiljanuary #getastarton2019 #onlinepersonaltrainingandnutritionalprogramming #onlinecoach #onlinepersonaltrainer #6weekonlineslimdown
My client Miss. C killin it and clearly putting in the work over her last 6 weeks and down 10lbs!!! This is the handiwork of my 6 Week Online Slimdown.... www.bossstudiofit.com Onto her next 6 weeks with me and now since she's seen her own pics.... She's super pumped to see what the future holds for this goal SMASHER 💪🔥 Why wait until January when you can slash 10lbs NOW..... #bossstudiofitness  #transformationalcoach  #transformationthursdays  #nutritioncoaching  #weightlossjourney2018  #weightlosstransformation  #weightlosscoach  #WeightTraining  #weightlosssuccess  #weightlossspecialist  #whywaituntiljanuary  #getastarton2019  #onlinepersonaltrainingandnutritionalprogramming  #onlinecoach  #onlinepersonaltrainer  #6weekonlineslimdown 
Ashley, I am so proud of you and your dedicated work!!! I can’t wait to see where this journey takes you on your way to better health and wellness, and I’m so honored to coach you through it! ❤️ “I started working out a year and half ago because I wanted a new job as a flight nurse, but wouldn’t have been able to make flight weight. I  lost just enough weight on my own, but after I reached that goal, I started to lose self-motivation to keep going. I joined OTF this past summer because I was just tired of being so unhappy in my own skin and I needed something for the accountability I had lost. 
Also, my wedding dress initially didn’t fit because it was too small. My last alterations appointment, they actually had to alter it to make it smaller, not let it out at all! 
Within a few months of consistent exercise, I was under 200-pounds for the first time in years. Which was great for a short time, until I realized I was stuck there. I hit a plateau that I could not get off of. It was frustrating until I realized I wasn’t going to get off of it alone. I had never had any formal nutritional coaching or support before and when I started the 24 day jump start, I had fully prepared myself for it to be harder than it actually was. Once I decided to make that lifestyle change, the rest was easy. I have more energy and feel so much better. In 24 days, I’m down 5.2 pounds, 9 total inches and I don’t feel stuck anymore.” Guys, don’t feel stuck anymore. If you have goals like Ashley, message me and let me help you reach them! You’ll never do it alone! 💪🏼❤️😍 #advocare #webuildchampions #advocareresults #advocare24daychallenge #24dayjumpstart #nutrition #nutritioncoaching
Ashley, I am so proud of you and your dedicated work!!! I can’t wait to see where this journey takes you on your way to better health and wellness, and I’m so honored to coach you through it! ❤️ “I started working out a year and half ago because I wanted a new job as a flight nurse, but wouldn’t have been able to make flight weight. I lost just enough weight on my own, but after I reached that goal, I started to lose self-motivation to keep going. I joined OTF this past summer because I was just tired of being so unhappy in my own skin and I needed something for the accountability I had lost. Also, my wedding dress initially didn’t fit because it was too small. My last alterations appointment, they actually had to alter it to make it smaller, not let it out at all! Within a few months of consistent exercise, I was under 200-pounds for the first time in years. Which was great for a short time, until I realized I was stuck there. I hit a plateau that I could not get off of. It was frustrating until I realized I wasn’t going to get off of it alone. I had never had any formal nutritional coaching or support before and when I started the 24 day jump start, I had fully prepared myself for it to be harder than it actually was. Once I decided to make that lifestyle change, the rest was easy. I have more energy and feel so much better. In 24 days, I’m down 5.2 pounds, 9 total inches and I don’t feel stuck anymore.” Guys, don’t feel stuck anymore. If you have goals like Ashley, message me and let me help you reach them! You’ll never do it alone! 💪🏼❤️😍 #advocare  #webuildchampions  #advocareresults  #advocare24daychallenge  #24dayjumpstart  #nutrition  #nutritioncoaching 
When I was 14, I had an eating disorder...
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I was on the basketball team and during practice one day, the coach told everyone that we were all too out of shape to play.
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That rocked me.
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I started eating less and exercising more, thinking that if I lost weight, I’ll be a better player and maybe even a starter
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Googling diets, exercise routines, everything, you name it to lose the weight
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Well I lost the weight, but got benched from summer ball, and was so unhappy and tired
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Losing the weight didn’t do what I thought it would
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Then, I reached out for help from a Dietitian.
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She changed my whole outlook on nutrition and helped me see that there’s more than the number on the scale to being healthy
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It takes eating enough, eating right and self love
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I was so scared to work with her, thinking that she would tell me that what I’m doing isn’t right and reprimand me .
But i was wrong, she nurtured me, and helped me refuel to the strong, confident person I am today
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I’m here to tell you that it may be scary making a change and asking for help, but inaction is worse than not taking any action at all
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With the clients i work with, we work together to find a fueling routine that works for them and focus on wins that are bigger than the scale, without restrictions or excessive exercising to help you lose the weight
.
If this sounds like something that can help you make the change today, send me a DM and let’s talk more
When I was 14, I had an eating disorder... . I was on the basketball team and during practice one day, the coach told everyone that we were all too out of shape to play. . That rocked me. . I started eating less and exercising more, thinking that if I lost weight, I’ll be a better player and maybe even a starter . Googling diets, exercise routines, everything, you name it to lose the weight . Well I lost the weight, but got benched from summer ball, and was so unhappy and tired . Losing the weight didn’t do what I thought it would . Then, I reached out for help from a Dietitian. . She changed my whole outlook on nutrition and helped me see that there’s more than the number on the scale to being healthy . It takes eating enough, eating right and self love . I was so scared to work with her, thinking that she would tell me that what I’m doing isn’t right and reprimand me . But i was wrong, she nurtured me, and helped me refuel to the strong, confident person I am today . I’m here to tell you that it may be scary making a change and asking for help, but inaction is worse than not taking any action at all . With the clients i work with, we work together to find a fueling routine that works for them and focus on wins that are bigger than the scale, without restrictions or excessive exercising to help you lose the weight . If this sounds like something that can help you make the change today, send me a DM and let’s talk more
TELL ME! 💦 Do you prefer morning or evening training?
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Did you know? There is a gene called CLOCK that can actually tell you when the most optimal time for you to train is!!?😱🧬
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Ok I get to nerd out now... 🤓
The gene CLOCK (Circadian Locomotor Output Cycles Kaput), is an essential element to the human biological clock and is involved in metabolic regulation.
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By getting your DNA tested with @newleafdna we analyze your genes so we can personalize your nutrition and training programs to this degree!
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Wouldn’t you like to know so you can train smarter, not harder!?
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My fitness company @newleafdna is accepting clients on our waitlist!! And open to public soooooon!!!!!
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@newleafdna
@newleafdna
@newleafdna
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#fitnessjunkie #fitnesstransformation #nutritioncoach #bodybuilding_motivation #bodybuild #musclegains #instamuscle #diets #npcphysique #shreddedlife #simplyshredded #nutritionclub #nutritionplan #nutritionaltherapy #healthcoaching #healthcoaches  #healthyfood #health #healthylifestyle #nutritioncoaching #nutritionblogger #fitnessmodeling #personaltrainers #personaltrainerlife #healthcoachlife #newleafdna #supplementking #dna #nutrigenomics #dnadiet
Photo Credit @tjshotthat
TELL ME! 💦 Do you prefer morning or evening training? - Did you know? There is a gene called CLOCK that can actually tell you when the most optimal time for you to train is!!?😱🧬 - Ok I get to nerd out now... 🤓 The gene CLOCK (Circadian Locomotor Output Cycles Kaput), is an essential element to the human biological clock and is involved in metabolic regulation. - By getting your DNA tested with @newleafdna we analyze your genes so we can personalize your nutrition and training programs to this degree! - Wouldn’t you like to know so you can train smarter, not harder!? - My fitness company @newleafdna is accepting clients on our waitlist!! And open to public soooooon!!!!! - @newleafdna @newleafdna @newleafdna - - #fitnessjunkie  #fitnesstransformation  #nutritioncoach  #bodybuilding_motivation  #bodybuild  #musclegains  #instamuscle  #diets  #npcphysique  #shreddedlife  #simplyshredded  #nutritionclub  #nutritionplan  #nutritionaltherapy  #healthcoaching  #healthcoaches  #healthyfood  #health  #healthylifestyle  #nutritioncoaching  #nutritionblogger  #fitnessmodeling  #personaltrainers  #personaltrainerlife  #healthcoachlife  #newleafdna  #supplementking  #dna  #nutrigenomics  #dnadiet  Photo Credit @tjshotthat
chocolate milkshake? 😋😜 I love to have a nice shake at night, to wake up and have a great day tomorrow. 💪😁
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#Nutrition
#Nutritions
#Nutritioncoach
#Nutritioncoaching
#Happyweek
#Happyweekend
#Fitnessgirl
#Fit
#Fitnessfood
#networkmarketing 
#networking 
#networkers 
#network
*****Shout out to Amber Whitfield Demmer and Brandi Redman No Excuses for them!!!!! Last night both of them brought health protein snacks to eat while on the go.  Most people won’t preplan, therefore be forced to eat unhealthy or not at all, which is worse.  I was so proud to see that they are staying strong and motivated. 
Also yesterday they both had these same problem I had.  They had nothing to wear because they are crushing their goal so awesomely that all their clothes are falling off them now. 😳. Eating more really works people 😉 ****Shout out to Nicole DeSisto Van Bost No Excuses for her!!!!! She forgot her workout clothes.  She could have used that as an excuse NOT to workout, but NOPE she didn’t.  She came to class anyways. 
These  are examples of how goals are reached. 
No Excuses - Just do it - no matter what 
#mytransphormationstartstoday #iam1stphorm #1stphorm #shoutout #goals #nutritioncoaching #fitnesscoaching #proud #noexcuses #justdoit #nomatterwhat
*****Shout out to Amber Whitfield Demmer and Brandi Redman No Excuses for them!!!!! Last night both of them brought health protein snacks to eat while on the go. Most people won’t preplan, therefore be forced to eat unhealthy or not at all, which is worse. I was so proud to see that they are staying strong and motivated. Also yesterday they both had these same problem I had. They had nothing to wear because they are crushing their goal so awesomely that all their clothes are falling off them now. 😳. Eating more really works people 😉 ****Shout out to Nicole DeSisto Van Bost No Excuses for her!!!!! She forgot her workout clothes. She could have used that as an excuse NOT to workout, but NOPE she didn’t. She came to class anyways. These are examples of how goals are reached. No Excuses - Just do it - no matter what #mytransphormationstartstoday  #iam1stphorm  #1stphorm  #shoutout  #goals  #nutritioncoaching  #fitnesscoaching  #proud  #noexcuses  #justdoit  #nomatterwhat 
When I graduated my undergrad I thought I had exercise programming and training all figured out....Then I stepped into my first graduate level courses thinking it was going to help me that much more. But I was wrong and I should have known this. Early in my undergrad I began reading research to educate myself on topics that weren’t covered in class and to make the experience that much more. That is exactly what have to do now and continue to do for the rest of my career as programmer.
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My time reading research articles, listening to and watching other people’s experiences via podcasts/YouTube, and practicing techniques in the gym far overshadows my time in the classroom. I think it might surprise you just how much work goes into building an exercise program. Yes, it does require a good educational base but there is so much more that goes into it. If you need help with your program, aren’t seeing the results you want, or need any other help shoot me a DM or email joe@joebboone.com
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#onlinecoach #strengthandconditioning #powerlifting #olympiclifting #weightlifting #bodybuilding #performancecoaching #strengthcoaching #deadlift #bench #squat #strengthtrain #fatloss #snatch #hypertrophy #strength #exerciseresearch #fitnesscoach #nutritioncoach #macrocoaching #onlineprogramming #nutritioncoaching #fitnesscoaching #liftruneat #lift #physigue #fatloss #muscleandstregth #fitnessauthor #exercisechallenge #usmcvet
When I graduated my undergrad I thought I had exercise programming and training all figured out....Then I stepped into my first graduate level courses thinking it was going to help me that much more. But I was wrong and I should have known this. Early in my undergrad I began reading research to educate myself on topics that weren’t covered in class and to make the experience that much more. That is exactly what have to do now and continue to do for the rest of my career as programmer. - My time reading research articles, listening to and watching other people’s experiences via podcasts/YouTube, and practicing techniques in the gym far overshadows my time in the classroom. I think it might surprise you just how much work goes into building an exercise program. Yes, it does require a good educational base but there is so much more that goes into it. If you need help with your program, aren’t seeing the results you want, or need any other help shoot me a DM or email joe@joebboone.com - #onlinecoach  #strengthandconditioning  #powerlifting  #olympiclifting  #weightlifting  #bodybuilding  #performancecoaching  #strengthcoaching  #deadlift  #bench  #squat  #strengthtrain  #fatloss  #snatch  #hypertrophy  #strength  #exerciseresearch  #fitnesscoach  #nutritioncoach  #macrocoaching  #onlineprogramming  #nutritioncoaching  #fitnesscoaching  #liftruneat  #lift  #physigue  #fatloss  #muscleandstregth  #fitnessauthor  #exercisechallenge  #usmcvet 
Good advice from a reindeer! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Seriously, though - there are bloggers and non-science people out there saying you should drink until your pee is clear. That is too much - and puts your kidneys and heart in danger. Pale straw colour is great. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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(And remember, coffee and tea count towards your water quotient for the day as well. Also jelly/Jello.)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- #iifym #iifymwomen #flexibledieting #flexibledieter #flexibleeating #flexibleeater #nutritionist #nutritioncoach #nutritioncoaching #sensibleweightloss #sensiblediet #moderationnotdeprivation #moderation #weightloss #nutrition #weightlossjourney  #healthychoices #healthyeating #losebodyfat #losingfat #losingweight #caloriedeficit #caloriesmatter #dieting  #gettinglean #fatloss #weightloss #evidencebasednutrition #caloriedeficit #cfd
Good advice from a reindeer! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Seriously, though - there are bloggers and non-science people out there saying you should drink until your pee is clear. That is too much - and puts your kidneys and heart in danger. Pale straw colour is great. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ (And remember, coffee and tea count towards your water quotient for the day as well. Also jelly/Jello.)⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ --⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ - #iifym  #iifymwomen  #flexibledieting  #flexibledieter  #flexibleeating  #flexibleeater  #nutritionist  #nutritioncoach  #nutritioncoaching  #sensibleweightloss  #sensiblediet  #moderationnotdeprivation  #moderation  #weightloss  #nutrition  #weightlossjourney  #healthychoices  #healthyeating  #losebodyfat  #losingfat  #losingweight  #caloriedeficit  #caloriesmatter  #dieting  #gettinglean  #fatloss  #weightloss  #evidencebasednutrition  #caloriedeficit  #cfd 
PLAN AHEAD
If you only do one thing today, plan ahead.

Plan ahead for what’s coming up tomorrow and how you are going to tackle it. Maybe it’s what to take for lunch or what to make for supper. Or maybe it’s drinking more water and stretching at work. 
Whatever it is, you can do it! We’ve got your back. 
Nutrition | Health | Wellness
PLAN AHEAD If you only do one thing today, plan ahead. Plan ahead for what’s coming up tomorrow and how you are going to tackle it. Maybe it’s what to take for lunch or what to make for supper. Or maybe it’s drinking more water and stretching at work. Whatever it is, you can do it! We’ve got your back. Nutrition | Health | Wellness
Our Nutrition coaches work one on one with their clients to help them develop long term habits that help them achieve and maintain their goals. Our next 6 week Nutrition Challenge starts Jan 7th. Work one on one with our coaching staff and reach your goals!!! The link to learn more is in our bio.  #nutritioncoaching #weightloss #healthylifestyle #mundelein #vernonhills #libertyville
Crispy fried gnocchi with mushrooms, roasted pine nuts and parsley 😍🤩. Simple, delicious and so so good 😋. Who wants a bite of this comforting winter food? 💚😊.
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I’m very happy that it’s finally weekend and another week is over 🙏. The last days have been very stressful for me and I’m already looking forward to my holidays starting after christmas 🎄😍. Tomorrow I’m going to visit a friend of mine because she recently got a baby girl 👶🏻 and I want to welcome the new little human 😍🤩. Already so excited. What are your plans for the weekend?.
Much love 💕 Conny.
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🔜FOLLOW US (@healthyguidedaily ) for daily tips & Inspiration! 👍❤️
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📸@plantbased_food_and_travel
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👥 TAG a friend who would enjoy our tips!
Crispy fried gnocchi with mushrooms, roasted pine nuts and parsley 😍🤩. Simple, delicious and so so good 😋. Who wants a bite of this comforting winter food? 💚😊. . I’m very happy that it’s finally weekend and another week is over 🙏. The last days have been very stressful for me and I’m already looking forward to my holidays starting after christmas 🎄😍. Tomorrow I’m going to visit a friend of mine because she recently got a baby girl 👶🏻 and I want to welcome the new little human 😍🤩. Already so excited. What are your plans for the weekend?. Much love 💕 Conny. • • 🔜FOLLOW US (@healthyguidedaily ) for daily tips & Inspiration! 👍❤️ . 📸@plantbased_food_and_travel ⠀ 👥 TAG a friend who would enjoy our tips!
In general, most athletic goals are well covered by 1.6 grams of protein per kilogram of bodyweight.

However, this is the AVERAGE.

There are definitely certain goals (weight loss phase/maximising muscle mass) where higher intakes may be necessary.

There are also certain individuals, genetic outliers, who I have noticed - albeit subjective - respond better to 2+ grams of protein per kilogram of bodyweight.

#nutrition #nutritionist #sportnutrition #sportnutritionist #nutritioncoach #nutritioncoaching #protein #proteinsynthesis #proteinbalance #gains
In general, most athletic goals are well covered by 1.6 grams of protein per kilogram of bodyweight. However, this is the AVERAGE. There are definitely certain goals (weight loss phase/maximising muscle mass) where higher intakes may be necessary. There are also certain individuals, genetic outliers, who I have noticed - albeit subjective - respond better to 2+ grams of protein per kilogram of bodyweight. #nutrition  #nutritionist  #sportnutrition  #sportnutritionist  #nutritioncoach  #nutritioncoaching  #protein  #proteinsynthesis  #proteinbalance  #gains 
❌❌Especially for athletes competing at Frostbite this weekend!! ❌❌❌. 🥇🥇On rest Days Before Competing, most athletes worry about eating too much. In contrast, before a competition, they often go to extremes to avoid eating too little.
The primary focus of pre-competition eating is to fill the liver and muscles with glycogen to ensure ample energy for the upcoming event. But how much you eat is dependent on the duration, intensity, and timing of your competition. 🍌🍌Glycogen is your body's most easily accessible form of energy. Often, athletes load up on carbs to maximize glycogen storage before an event. (This is particularly true for events lasting longer than 90 minutes)

However, carb loading is about much more than eating a large bowl of pasta on the night before your competition. 
To completely fill your muscles With glycogen before an endurance event, follow a tapering method. 🏋🏻‍♀️Don’t go all out in the gym 🏋🏻‍♀️🏋🏻‍♀️Use the time to perfect your form and stretch! 🤸🏻‍♀️
🍕🍕🍕Consume slightly more carbohydrates and less fiber than normal over the course of several meals leading up to the competition. (This technique will stock up the glycogen in your muscles and liver, and ultimately help delay fatigue.)
🥵😳To avoid feeling stiff and heavy, full and bloated start your carb loading in the morning, two days out from the event and slightly reduce your carb intake throughout the day. (This strategy works much better than loading up on carbs late in the evening, close to bedtime)
👀👀To stop yourself from eating every carb in sight, follow this simple carb-loading regimen 36 to 48 hours before an endurance event. 🥇🥇🥇🥇#frostbitestrong #cffb #crossfitcomp #coach #carbs #fiber #drink #hangry #competition #fitfam #nutritioncoaching #allthefeels
❌❌Especially for athletes competing at Frostbite this weekend!! ❌❌❌. 🥇🥇On rest Days Before Competing, most athletes worry about eating too much. In contrast, before a competition, they often go to extremes to avoid eating too little. The primary focus of pre-competition eating is to fill the liver and muscles with glycogen to ensure ample energy for the upcoming event. But how much you eat is dependent on the duration, intensity, and timing of your competition. 🍌🍌Glycogen is your body's most easily accessible form of energy. Often, athletes load up on carbs to maximize glycogen storage before an event. (This is particularly true for events lasting longer than 90 minutes) However, carb loading is about much more than eating a large bowl of pasta on the night before your competition. To completely fill your muscles With glycogen before an endurance event, follow a tapering method. 🏋🏻‍♀️Don’t go all out in the gym 🏋🏻‍♀️🏋🏻‍♀️Use the time to perfect your form and stretch! 🤸🏻‍♀️ 🍕🍕🍕Consume slightly more carbohydrates and less fiber than normal over the course of several meals leading up to the competition. (This technique will stock up the glycogen in your muscles and liver, and ultimately help delay fatigue.) 🥵😳To avoid feeling stiff and heavy, full and bloated start your carb loading in the morning, two days out from the event and slightly reduce your carb intake throughout the day. (This strategy works much better than loading up on carbs late in the evening, close to bedtime) 👀👀To stop yourself from eating every carb in sight, follow this simple carb-loading regimen 36 to 48 hours before an endurance event. 🥇🥇🥇🥇#frostbitestrong  #cffb  #crossfitcomp  #coach  #carbs  #fiber  #drink  #hangry  #competition  #fitfam  #nutritioncoaching  #allthefeels 
😊Me grinning b/c I finally reached my 10,000 step goal (10,553 to be exact🤪) for the first time in MONTHS!!!!
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If you struggle w/ getting exercise in, especially during the busy holiday season, may I suggest the following...
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✔️Dog walks🐶🐶.
✔️Night walks to see holiday lights 🌠.
✔️Tennis w/ friends🎾So fun!!!
✔️Parking the car far away at the mall while you shop for gifts🎁.
✔️Dancing 💃! @atomicgroove at @bellyuptavern is a blast!
✔️Lots of house cleaning & organizing to get you ready for the new year😉🏡.
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Do you struggle w/ getting exercise in over the holidays? Do you track your steps? Favorite fun ways for staying active during the holidays???
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#10000steps #fitnessisfun #fitspo #applewatch #fitlife #healthyhabits #healthyholidays #optoutside #healthybody #getoutstayout #getoutdoors #dietitian #nutritionist #nutritioncoach #integrativenutrition #nutritioncoaching #culinarynutrition #culinarynutritionist #bluezones #delmar #walkingforfitness #moveyourbody #sandiego #thespicyrd #makefitnessfun #activelife #healthyaging #letsmove
😊Me grinning b/c I finally reached my 10,000 step goal (10,553 to be exact🤪) for the first time in MONTHS!!!! . If you struggle w/ getting exercise in, especially during the busy holiday season, may I suggest the following... . ✔️Dog walks🐶🐶. ✔️Night walks to see holiday lights 🌠. ✔️Tennis w/ friends🎾So fun!!! ✔️Parking the car far away at the mall while you shop for gifts🎁. ✔️Dancing 💃! @atomicgroove at @bellyuptavern is a blast! ✔️Lots of house cleaning & organizing to get you ready for the new year😉🏡. . Do you struggle w/ getting exercise in over the holidays? Do you track your steps? Favorite fun ways for staying active during the holidays??? . . . . #10000steps  #fitnessisfun  #fitspo  #applewatch  #fitlife  #healthyhabits  #healthyholidays  #optoutside  #healthybody  #getoutstayout  #getoutdoors  #dietitian  #nutritionist  #nutritioncoach  #integrativenutrition  #nutritioncoaching  #culinarynutrition  #culinarynutritionist  #bluezones  #delmar  #walkingforfitness  #moveyourbody  #sandiego  #thespicyrd  #makefitnessfun  #activelife  #healthyaging  #letsmove 
Apples⠀
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Apples are rich in antioxidants, flavanoids, and dietary fiber. Phytonutrients and antioxidants may help reduce the risk of cancer, high blood pressure, diabetes, and heart disease.⠀
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Apples are a good source of B-complex vitamins: riboflavin, thiamin, and pyridoxine (vitamin B-6). ⠀
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Next post: Grapes⠀
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#fuelthehunger
Apples⠀ ⠀ Apples are rich in antioxidants, flavanoids, and dietary fiber. Phytonutrients and antioxidants may help reduce the risk of cancer, high blood pressure, diabetes, and heart disease.⠀ ⠀ Apples are a good source of B-complex vitamins: riboflavin, thiamin, and pyridoxine (vitamin B-6). ⠀ ⠀ Next post: Grapes⠀ ⠀ #fuelthehunger 
@bri_mabry3 Client/Athlete update.
Post show we delt with some pretty severe symptoms in reverse diet.  We started the bacterial flush protocol along with reduced activity a long walks to improve gut motility along with a few supplements for biofilm emulisication.  It’s very common with IBD to have large bacterial biofilm buildup that gets out of control once you add a lot of carbs back in. 
I’m so proud of her. Her body literally took a dive and she hung in there long enough for the protocol to kick in and now she’s killing it in her building off season.  She preparing to get married so gotta look good in that dress.  Awesome work Bri! #createimpact
@bri_mabry3 Client/Athlete update. Post show we delt with some pretty severe symptoms in reverse diet. We started the bacterial flush protocol along with reduced activity a long walks to improve gut motility along with a few supplements for biofilm emulisication. It’s very common with IBD to have large bacterial biofilm buildup that gets out of control once you add a lot of carbs back in. I’m so proud of her. Her body literally took a dive and she hung in there long enough for the protocol to kick in and now she’s killing it in her building off season. She preparing to get married so gotta look good in that dress. Awesome work Bri! #createimpact 
😒Failure after failure has made me finally pull my head out of my ass & do the right thing.
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Story Time: After my last prep in 2017, I failed to plan which lead me down a road of binge eating then gaining ALL the weight back that I lost while in prep. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I felt embarrassed. I felt ashamed. I felt depressed, and I didn’t want to talk about it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I finally hit a breaking point and did the right thing, going into recovery mode (maintenance) and stayed there for a few months. After a few months of recovery, I thought I was ready to jump back into a prep because I missed the grind of working towards a show, but that blew up in my face because I was dieting for 2 months, and NOTHING was changing. I may have dropped 3 Ibs but that was it, so I pulled the plug on that prep and had a honest conversation with myself, telling myself that if I’m going to do this, I have to do this the RIGHT way especially if I want to compete for the years to come. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ever since then, I went into a recovery phase and stayed there no matter how I felt. I felt uncomfortable, I felt “fat,” but I held strong and didn’t give in to the “omg I need to be in a deficit!” ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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After being in recovery for 6+ months, my weight managed to go back down, hormones normalized, and my metabolism increased. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you want to be successful with a fat loss and holding a better body composition, you have to be willing to be uncomfortable in your skin for a little while, staying out of that calorie deficit, and just trust the process no matter how much you get in your head! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Take as much time as you need to recover, the more the better! Trust me, your body will thank you and make that fat loss phase more rewarding rather than spinning your wheels and always wondering why things aren’t changing. Stop the calorie deficits! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#trusttheprocess #dietrecovery #offseasongains #stopdieting #fitbitch #naturalfigure #contestprep #nutrition #nutritioncoaching #science #macros #dietbreaks #neverquit #bodybuilding #gtnutritionperformance #chicksthatlift #waybackwednesday #humpday #glutes #musclegirls
😒Failure after failure has made me finally pull my head out of my ass & do the right thing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📖 Story Time: After my last prep in 2017, I failed to plan which lead me down a road of binge eating then gaining ALL the weight back that I lost while in prep. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 😔 I felt embarrassed. I felt ashamed. I felt depressed, and I didn’t want to talk about it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤨 I finally hit a breaking point and did the right thing, going into recovery mode (maintenance) and stayed there for a few months. After a few months of recovery, I thought I was ready to jump back into a prep because I missed the grind of working towards a show, but that blew up in my face because I was dieting for 2 months, and NOTHING was changing. I may have dropped 3 Ibs but that was it, so I pulled the plug on that prep and had a honest conversation with myself, telling myself that if I’m going to do this, I have to do this the RIGHT way especially if I want to compete for the years to come. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Ever since then, I went into a recovery phase and stayed there no matter how I felt. I felt uncomfortable, I felt “fat,” but I held strong and didn’t give in to the “omg I need to be in a deficit!” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🙌🏻 After being in recovery for 6+ months, my weight managed to go back down, hormones normalized, and my metabolism increased. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ If you want to be successful with a fat loss and holding a better body composition, you have to be willing to be uncomfortable in your skin for a little while, staying out of that calorie deficit, and just trust the process no matter how much you get in your head! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⏰ Take as much time as you need to recover, the more the better! Trust me, your body will thank you and make that fat loss phase more rewarding rather than spinning your wheels and always wondering why things aren’t changing. Stop the calorie deficits! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - #trusttheprocess  #dietrecovery  #offseasongains  #stopdieting  #fitbitch  #naturalfigure  #contestprep  #nutrition  #nutritioncoaching  #science  #macros  #dietbreaks  #neverquit  #bodybuilding  #gtnutritionperformance  #chicksthatlift  #waybackwednesday  #humpday  #glutes  #musclegirls 
When you encounter a challenging problem with a client so you become the The Climbing Think-itian😂
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When trying to lose weight or get fitter or whatever...if you run into a roadblock, sometimes the best thing to do is take a step back and put your thinking hat on
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Throughout your health change journey it's recommended you regularly self reflect as well as think about and plan for changes and barriers that may occur. That way you'll be ready to tackle it come the game day when it's you vs. your opponent.
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Plan for success. Plan plan plan. You may find you sustain changes alot better this way.
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Do you plan for your challenges? Or do you try handle it as you go?
Comment below 👇👇
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#dietitian #dietitiansofinstagram #weekendwarriors #crossfitbrisbane #dietitianapproved #dietitians #brisbanedietitian #brisbaneblogger #brisbanelifestyle #brisbanebusiness #thinkaboutit #food4thought #foodmatters #nutritioncoach #nutritioncoaching #nutritionable #nutritioniskey #weightlossdietitian #weightmanagement #weightlosshelp #fatlossjourney #iifymlifestyle #flexibledietinglifestyle #apd #theclimbingdietitian #reachyourpeak
When you encounter a challenging problem with a client so you become the The Climbing Think-itian😂 - When trying to lose weight or get fitter or whatever...if you run into a roadblock, sometimes the best thing to do is take a step back and put your thinking hat on - Throughout your health change journey it's recommended you regularly self reflect as well as think about and plan for changes and barriers that may occur. That way you'll be ready to tackle it come the game day when it's you vs. your opponent. - Plan for success. Plan plan plan. You may find you sustain changes alot better this way. - Do you plan for your challenges? Or do you try handle it as you go? Comment below 👇👇 - . . . . . . . . #dietitian  #dietitiansofinstagram  #weekendwarriors  #crossfitbrisbane  #dietitianapproved  #dietitians  #brisbanedietitian  #brisbaneblogger  #brisbanelifestyle  #brisbanebusiness  #thinkaboutit  #food4thought  #foodmatters  #nutritioncoach  #nutritioncoaching  #nutritionable  #nutritioniskey  #weightlossdietitian  #weightmanagement  #weightlosshelp  #fatlossjourney  #iifymlifestyle  #flexibledietinglifestyle  #apd  #theclimbingdietitian  #reachyourpeak 
I grew up in small town Iowa, where I dreamed of seeing the ocean and being my own boss. I worked so many jobs that I now see were stepping stones for me to become an ENTREPRENEUR. What can I say… I’m a REBEL.
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This month I’m 🥂 celebrating 2 years of doing work I’m passionate about from the comfort of my home office (or wherever I want).
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Was it easy? Sometimes. But I faced my fear of “putting myself out there” and did a video on Facebook (did you see how terrified I was? - I even cried). The only thing that stopped me from deleting it was knowing that if it helped at least ONE person, it would make a difference. 🤗
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To my surprise --IT DID! Over 4,500 views, hundreds of likes, comments and shares later (even with my small but mighty following) my coaching business was FULLY Launched. .
The biggest lesson I’ve learned from being a full time #ladypreneur is “done is better than perfect”. .
I’ve coached numerous women in my one-on-one and group programs. They’ve transformed inside and out and the best part is… they created a life they love and launched their coaching business. 💃🏻
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My point is:
→ When I found my purpose I found healing - (bye Lyme joint pain, chest pain, brain fog, chronic fatigue, and panic attacks). 😃
→ When I believed in myself I attracted paying clients, manifested gifts & home ownership, and traveled India, Italy, and all over the U.S. 🗺
→ When I got out of my “selling my soul for a paycheck job” I discovered how I can live the life of my dreams. 💎
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What if you risked being judged to tell your story in efforts to help at least ONE person?
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What would living your purpose and dream life be worth to you?
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To me, it’s worth the risk - it’s worth everything! For options to connect and make 2019 YOUR year -- CLICK THE LINK IN MY BIO -- 💕 .
What are you waiting for? Your PAYING CLIENTS are waiting for you to help them. 💫
I grew up in small town Iowa, where I dreamed of seeing the ocean and being my own boss. I worked so many jobs that I now see were stepping stones for me to become an ENTREPRENEUR. What can I say… I’m a REBEL. . This month I’m 🥂 celebrating 2 years of doing work I’m passionate about from the comfort of my home office (or wherever I want). . Was it easy? Sometimes. But I faced my fear of “putting myself out there” and did a video on Facebook (did you see how terrified I was? - I even cried). The only thing that stopped me from deleting it was knowing that if it helped at least ONE person, it would make a difference. 🤗 . To my surprise --IT DID! Over 4,500 views, hundreds of likes, comments and shares later (even with my small but mighty following) my coaching business was FULLY Launched. . The biggest lesson I’ve learned from being a full time #ladypreneur  is “done is better than perfect”. . I’ve coached numerous women in my one-on-one and group programs. They’ve transformed inside and out and the best part is… they created a life they love and launched their coaching business. 💃🏻 . My point is: → When I found my purpose I found healing - (bye Lyme joint pain, chest pain, brain fog, chronic fatigue, and panic attacks). 😃 → When I believed in myself I attracted paying clients, manifested gifts & home ownership, and traveled India, Italy, and all over the U.S. 🗺 → When I got out of my “selling my soul for a paycheck job” I discovered how I can live the life of my dreams. 💎 . What if you risked being judged to tell your story in efforts to help at least ONE person? . What would living your purpose and dream life be worth to you? . To me, it’s worth the risk - it’s worth everything! For options to connect and make 2019 YOUR year -- CLICK THE LINK IN MY BIO -- 💕 . What are you waiting for? Your PAYING CLIENTS are waiting for you to help them. 💫
Ever read conflicting information on the healthfulness of different fats? Olive oil; coconut oil; soybean oil; etc.?⠀
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I am pretty sure that at least once you heard that eating a high-fat diet and mostly saturated fats will raise your blood cholesterol and increase your risks for heart diseases. ⠀
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Yet you are aware of the very popular keto diet that is comprised of mostly fats and it touted as being disease-preventing?⠀
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Well, I have some clarifying information in my newest post.⠀
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As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right?⠀
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So let me give you a definitive list of the fats to use, and the fats to ditch.⠀
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Read the blog post at https://buff.ly/2QppgTv (🔗 in bio)⠀
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#flexibledieting #macroscounting #IIFYM #healthyeating #cleaneating #eatclean #food #diet #dieting #nutrition #nutritionist #nutritioncoach #nutritioncoaching #lifestylecoach #lifestylecoaching #onlinecoach #health #healthy #WoDnutrition #ReNuWellness
Ever read conflicting information on the healthfulness of different fats? Olive oil; coconut oil; soybean oil; etc.?⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I am pretty sure that at least once you heard that eating a high-fat diet and mostly saturated fats will raise your blood cholesterol and increase your risks for heart diseases. ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yet you are aware of the very popular keto diet that is comprised of mostly fats and it touted as being disease-preventing?⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Well, I have some clarifying information in my newest post.⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right?⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So let me give you a definitive list of the fats to use, and the fats to ditch.⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Read the blog post at https://buff.ly/2QppgTv (🔗 in bio)⠀ ___⠀ #flexibledieting  #macroscounting  #IIFYM  #healthyeating  #cleaneating  #eatclean  #food  #diet  #dieting  #nutrition  #nutritionist  #nutritioncoach  #nutritioncoaching  #lifestylecoach  #lifestylecoaching  #onlinecoach  #health  #healthy  #WoDnutrition  #ReNuWellness 
Nutrition & skincare for the new year or now!! Glow inside and out! Right @quadzillah ?!
Nutrition & skincare for the new year or now!! Glow inside and out! Right @quadzillah ?!
Funny story for you.. Co-founders Kristin and Chris met on the internet. I know, you can giggle. We still kind of laugh about it sometimes and really marvel in the way God has worked in our lives. While it's comical, we're super thankful! .
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Our names are similar, we both live with Celiac Disease, we both have a huge passion for helping others who are in a place we've been before, the list can go on and on. While we live across country from each other,  you'll find Kristin in Chris' kitchen on a daily basis via zoom as we chat, work and live our lives connected even though we're over 1300 miles apart.  THANK YOU TECHNOLOGY! .
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We thought what better way to help others than to do it together and to share BOTH of our knowledge and experiences with you! We are honored that you're here, please feel free to reach out to us should you have  ANY questions. -Kristin & Chris
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#aboutus #refreshyourplate #nutrition #food #paleo #autoimmune #celiacdisease #healthylife #lifestyle #coaching #healthcoaching #meals #health #wellness #freshfood #nutritioncoaching
Funny story for you.. Co-founders Kristin and Chris met on the internet. I know, you can giggle. We still kind of laugh about it sometimes and really marvel in the way God has worked in our lives. While it's comical, we're super thankful! . . Our names are similar, we both live with Celiac Disease, we both have a huge passion for helping others who are in a place we've been before, the list can go on and on. While we live across country from each other, you'll find Kristin in Chris' kitchen on a daily basis via zoom as we chat, work and live our lives connected even though we're over 1300 miles apart. THANK YOU TECHNOLOGY! . . We thought what better way to help others than to do it together and to share BOTH of our knowledge and experiences with you! We are honored that you're here, please feel free to reach out to us should you have ANY questions. -Kristin & Chris . . . #aboutus  #refreshyourplate  #nutrition  #food  #paleo  #autoimmune  #celiacdisease  #healthylife  #lifestyle  #coaching  #healthcoaching  #meals  #health  #wellness  #freshfood  #nutritioncoaching 
I struggled with my mindset HARD the other morning 😬 
Almost the entire workout I was sooo negative, like “why am I even doing this?” “Ugh this workout is hard” “I’m not losing weight so what’s the point” 🙄

OMG my inner mean girl was on FIRE today. 🔥 
The old me would’ve thrown in the towel and surrendered to my mean girl but I know better now. I RECOGNIZED the negative chatter, told her to STFU that I’m doing amazing and my workout IS important and then I forced a smile which helped to shut her up a little. ✋🏽 🛑 
I got my workout done and as always, I felt 100x better!! We all struggle. Keep going. If your inner mean girl is a bitch like mine is, tell her to STFU because she’s a liar 🤥. You’ve totally got this ❤️😘
I struggled with my mindset HARD the other morning 😬 Almost the entire workout I was sooo negative, like “why am I even doing this?” “Ugh this workout is hard” “I’m not losing weight so what’s the point” 🙄 OMG my inner mean girl was on FIRE today. 🔥 The old me would’ve thrown in the towel and surrendered to my mean girl but I know better now. I RECOGNIZED the negative chatter, told her to STFU that I’m doing amazing and my workout IS important and then I forced a smile which helped to shut her up a little. ✋🏽 🛑 I got my workout done and as always, I felt 100x better!! We all struggle. Keep going. If your inner mean girl is a bitch like mine is, tell her to STFU because she’s a liar 🤥. You’ve totally got this ❤️😘
Looking for 5, dedicated individuals who want to undertake a New Years resolution nutrition program. Shoot me a message if you’re interested for some more information or check out the link in @the_competent_eater 
#Repost @the_competent_eater with @get_repost
・・・
5 SPOTS AVAILABLE! 🖐🏼⁣
⁣
For individuals looking to join a program for the New Year! To learn healthy eating habits that will transfer over to a sustainable and maintainable weight loss.⁣
⁣
You will be learning new habits and getting rid of old ones 💪🏼⁣
⁣
It’s easy to get lost in the same routine. Especially with food 🍔🍝🍪⁣
⁣
We get used to eating foods that we know aren’t good for us but they’re quick and easy ⁣
⁣
It gets habitual and we lose track of what exactly we are eating and how much we are eating 🤦🏻‍♂️⁣
⁣
Being aware of these habits is the first step, learning how to break them is the next 💪🏼⁣
⁣
Join a small group of individuals learning and wanting to eat better for life!⁣
⁣
❌ No strict dieting ⁣
❌ No 30 day cleanses ⁣
❌ No meal replacement shakes ⁣
❌ No BS⁣
✅ Real food, Real people, Real results ⁣
⁣
Check the link in my bio and contact me for more information!⁣
⁣
⁣
#nutritioncoaching #nutritionhelp #nutritionguide #nutritionguidance #precisionnutrition #nutritionprocoach #newhabits #healthyfood #healthylifestyle #nutritionprogram #nutritioncoaching
Looking for 5, dedicated individuals who want to undertake a New Years resolution nutrition program. Shoot me a message if you’re interested for some more information or check out the link in @the_competent_eater #Repost  @the_competent_eater with @get_repost ・・・ 5 SPOTS AVAILABLE! 🖐🏼⁣ ⁣ For individuals looking to join a program for the New Year! To learn healthy eating habits that will transfer over to a sustainable and maintainable weight loss.⁣ ⁣ You will be learning new habits and getting rid of old ones 💪🏼⁣ ⁣ It’s easy to get lost in the same routine. Especially with food 🍔🍝🍪⁣ ⁣ We get used to eating foods that we know aren’t good for us but they’re quick and easy ⁣ ⁣ It gets habitual and we lose track of what exactly we are eating and how much we are eating 🤦🏻‍♂️⁣ ⁣ Being aware of these habits is the first step, learning how to break them is the next 💪🏼⁣ ⁣ Join a small group of individuals learning and wanting to eat better for life!⁣ ⁣ ❌ No strict dieting ⁣ ❌ No 30 day cleanses ⁣ ❌ No meal replacement shakes ⁣ ❌ No BS⁣ ✅ Real food, Real people, Real results ⁣ ⁣ Check the link in my bio and contact me for more information!⁣ ⁣ ⁣ #nutritioncoaching  #nutritionhelp  #nutritionguide  #nutritionguidance  #precisionnutrition  #nutritionprocoach  #newhabits  #healthyfood  #healthylifestyle  #nutritionprogram  #nutritioncoaching 
FEEL YOUR FEELINGS 🥰// How do you express your emotions? Do you tend to keep them bottled up? Do you avoid talking about them? Do you keep yourself busy obsessing about food, weight, work, life, relationships, just so you don’t have to confront them?
..
It’s amazing how burying our feelings can result in imbalances in our health. Our emotions are so closely tied with organ systems and can be an underlying cause of disease. Our cells and genes have an incredible ability to be influenced by our emotions and our energy. Are we happy? At peace? Living in alignment? This is an environment where we can thrive.
..
But when we’re living in stress, pushing down anger and sadness and avoiding our feelings, we put extra stress on our bodies. The negative energy brings us down - emotionally and physically.
Suppressed emotions can manifest physically as pain and discomfort. This is commonly found in the digestive tract considering the strong connection between our gut and our brain.
..
Learning to feel your feelings and release yourself from their grip is not an easy task, but it’s very very valuable. Here are some ways you can begin exploring this:
• Recognize that you are not your emotion. Do not own it. Acknowledge it, feel it and let it pass through.
•Emotions are not negative or positive. They just are. We decided to label them at some point but that makes us feel bad when we experience them. Anger and sadness is just as normal as excitement and happiness. Don’t feel guilty for feeling an emotion, all emotions are valid.
• Seek help when navigating your emotions. A professional like a psychologist can be such an amazing tool to help you sort out your emotions and identify where they may be stemming from.
..
Therapy is one of my favourite tools when I need some additional support. Mental health is important. Emotional health is important. It’s all part of the holistic view of health.
..
On another completely unrelated note, I really wish I was still in San Diego😫.
FEEL YOUR FEELINGS 🥰// How do you express your emotions? Do you tend to keep them bottled up? Do you avoid talking about them? Do you keep yourself busy obsessing about food, weight, work, life, relationships, just so you don’t have to confront them? .. It’s amazing how burying our feelings can result in imbalances in our health. Our emotions are so closely tied with organ systems and can be an underlying cause of disease. Our cells and genes have an incredible ability to be influenced by our emotions and our energy. Are we happy? At peace? Living in alignment? This is an environment where we can thrive. .. But when we’re living in stress, pushing down anger and sadness and avoiding our feelings, we put extra stress on our bodies. The negative energy brings us down - emotionally and physically. Suppressed emotions can manifest physically as pain and discomfort. This is commonly found in the digestive tract considering the strong connection between our gut and our brain. .. Learning to feel your feelings and release yourself from their grip is not an easy task, but it’s very very valuable. Here are some ways you can begin exploring this: • Recognize that you are not your emotion. Do not own it. Acknowledge it, feel it and let it pass through. •Emotions are not negative or positive. They just are. We decided to label them at some point but that makes us feel bad when we experience them. Anger and sadness is just as normal as excitement and happiness. Don’t feel guilty for feeling an emotion, all emotions are valid. • Seek help when navigating your emotions. A professional like a psychologist can be such an amazing tool to help you sort out your emotions and identify where they may be stemming from. .. Therapy is one of my favourite tools when I need some additional support. Mental health is important. Emotional health is important. It’s all part of the holistic view of health. .. On another completely unrelated note, I really wish I was still in San Diego😫.
5 SPOTS AVAILABLE! 🖐🏼⁣
⁣
For individuals looking to join a program for the New Year! To learn healthy eating habits that will transfer over to a sustainable and maintainable weight loss.⁣
⁣
You will be learning new habits and getting rid of old ones 💪🏼⁣
⁣
It’s easy to get lost in the same routine. Especially with food 🍔🍝🍪⁣
⁣
We get used to eating foods that we know aren’t good for us but they’re quick and easy ⁣
⁣
It gets habitual and we lose track of what exactly we are eating and how much we are eating 🤦🏻‍♂️⁣
⁣
Being aware of these habits is the first step, learning how to break them is the next 💪🏼⁣
⁣
Join a small group of individuals learning and wanting to eat better for life!⁣
⁣
❌ No strict dieting ⁣
❌ No 30 day cleanses ⁣
❌ No meal replacement shakes ⁣
❌ No BS⁣
✅ Real food, Real people, Real results ⁣
⁣
Check the link in my bio and contact me for more information!⁣
⁣
⁣
#nutritioncoaching #nutritionhelp #nutritionguide #nutritionguidance #precisionnutrition #nutritionprocoach #newhabits #healthyfood #healthylifestyle #nutritionprogram #nutritioncoaching
5 SPOTS AVAILABLE! 🖐🏼⁣ ⁣ For individuals looking to join a program for the New Year! To learn healthy eating habits that will transfer over to a sustainable and maintainable weight loss.⁣ ⁣ You will be learning new habits and getting rid of old ones 💪🏼⁣ ⁣ It’s easy to get lost in the same routine. Especially with food 🍔🍝🍪⁣ ⁣ We get used to eating foods that we know aren’t good for us but they’re quick and easy ⁣ ⁣ It gets habitual and we lose track of what exactly we are eating and how much we are eating 🤦🏻‍♂️⁣ ⁣ Being aware of these habits is the first step, learning how to break them is the next 💪🏼⁣ ⁣ Join a small group of individuals learning and wanting to eat better for life!⁣ ⁣ ❌ No strict dieting ⁣ ❌ No 30 day cleanses ⁣ ❌ No meal replacement shakes ⁣ ❌ No BS⁣ ✅ Real food, Real people, Real results ⁣ ⁣ Check the link in my bio and contact me for more information!⁣ ⁣ ⁣ #nutritioncoaching  #nutritionhelp  #nutritionguide  #nutritionguidance  #precisionnutrition  #nutritionprocoach  #newhabits  #healthyfood  #healthylifestyle  #nutritionprogram  #nutritioncoaching 
Never forget, you must constantly remind yourself how strong you are
Never forget, you must constantly remind yourself how strong you are
#Supplement focus: whey protein⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Whey protein powder has been shown extensively to help with muscle synthesis.  If you are an active person, then making sure to activate this process after a workout is of utmost importance if you want to reap the full benefits of your effort.⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
But what is whey?  Whey is a protein component of milk, along with casein.  The carbohydrate portion is lactose.  Whey is usually seen as the liquid portion floating on top of plain yogurt before being stirred.⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Supplementing with whey protein powder can help reach your daily protein requirement, which tends to be high for athletes.⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Contrary to casein, whey protein is a fast-absorbing protein, so it offers an advantage to stop the catabolic (breaking down) processes triggered by the exercise bout, and start the anabolic (building up) process of muscle synthesis.  Furthermore, whey protein increases insulin sensitivity, meaning that your muscles will more readily take on the carbs that you will consume along with your protein drink to replenish your glycogen stores in the muscles quicker which allows for a faster recovery.⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Whey protein, on top of providing about 100% absorption efficiency (compared to hemp protein that is ~70%), has other benefits.  It strengthens the immune system by neutralizing toxins and stopping the growth of pathogenic bacteria, heals the gut by encouraging the growth of beneficial bacteria, and improves mood by favouring the production of serotonin, the “feel-good” hormone.⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@wodnutrition.ca #flexibledieting #macroscounting #IIFYM #healthyeating #cleaneating #eatclean #food #diet #dieting #nutrition #nutritionist #nutritioncoach #nutritioncoaching #lifestylecoach #lifestylecoaching #onlinecoach #health #healthy #WoDnutrition #ReNuWellness
#Supplement  focus: whey protein⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Whey protein powder has been shown extensively to help with muscle synthesis. If you are an active person, then making sure to activate this process after a workout is of utmost importance if you want to reap the full benefits of your effort.⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ But what is whey? Whey is a protein component of milk, along with casein. The carbohydrate portion is lactose. Whey is usually seen as the liquid portion floating on top of plain yogurt before being stirred.⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Supplementing with whey protein powder can help reach your daily protein requirement, which tends to be high for athletes.⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Contrary to casein, whey protein is a fast-absorbing protein, so it offers an advantage to stop the catabolic (breaking down) processes triggered by the exercise bout, and start the anabolic (building up) process of muscle synthesis. Furthermore, whey protein increases insulin sensitivity, meaning that your muscles will more readily take on the carbs that you will consume along with your protein drink to replenish your glycogen stores in the muscles quicker which allows for a faster recovery.⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Whey protein, on top of providing about 100% absorption efficiency (compared to hemp protein that is ~70%), has other benefits. It strengthens the immune system by neutralizing toxins and stopping the growth of pathogenic bacteria, heals the gut by encouraging the growth of beneficial bacteria, and improves mood by favouring the production of serotonin, the “feel-good” hormone.⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ @wodnutrition.ca #flexibledieting  #macroscounting  #IIFYM  #healthyeating  #cleaneating  #eatclean  #food  #diet  #dieting  #nutrition  #nutritionist  #nutritioncoach  #nutritioncoaching  #lifestylecoach  #lifestylecoaching  #onlinecoach  #health  #healthy  #WoDnutrition  #ReNuWellness 
Did you know... 🤗 Six-year-olds laugh an average of 300 times a day. 🤔 Adults only laugh 15 to 100 times a day. 
Always Remember To:
Live Out Loud!
Love Out Loud!!
Laugh Out Loud!!!
#LiveLoveLaughLift 
#KeepYourselfFit 
#PersonalTraining 
#NutritionCoaching 
#UltimateFitnessQueens

Like✔ #Share✔ Tag✔ Follow Us✔ 
#wellness #lifestyle #motivation #fitlife #health #fitness #fitspo #workout #bodybuilding #cardio #weighttraining  #healthychoices #getfit #exercise #gymlife #flex #trainhard #eatclean  #jacksonheights #woodside #corona #queens #nyc
Did you know... 🤗 Six-year-olds laugh an average of 300 times a day. 🤔 Adults only laugh 15 to 100 times a day. Always Remember To: Live Out Loud! Love Out Loud!! Laugh Out Loud!!! #LiveLoveLaughLift  #KeepYourselfFit  #PersonalTraining  #NutritionCoaching  #UltimateFitnessQueens  Like✔ #Share ✔ Tag✔ Follow Us✔ #wellness  #lifestyle  #motivation  #fitlife  #health  #fitness  #fitspo  #workout  #bodybuilding  #cardio  #weighttraining   #healthychoices  #getfit  #exercise  #gymlife  #flex  #trainhard  #eatclean   #jacksonheights  #woodside  #corona  #queens  #nyc