an online Instagram web viewer

#nutritioncoaching medias

Photos

Para nutrirte de forma balanceada y consciente no necesitas enrrollarte ni complicarte la vida🙋🏻‍♀️!
Todo lo contrario... el "comer bien" no debe ser un "estresor". Tipo yo...en pijama...el día de hoy💁🏻‍♀️! .
.
Yo no soy gran cocinera👩🏻‍🍳... soy bastante básica y práctica. Platos como el #asadonegro se lo dejamos a los expertos como mi mamá @xiogsanguino ♥️ o a mi nuevo amigo @sadaca (Pendiente! Pendiente! YO ME ENCARGO DE LOS INGREDIENTES😊)
.
Las recetas y yo no vamos de la mano. A la hora de cocinar voy inventando, agregando al "ojo por ciento" ... con mi delantal y escuchando música💃...Procurando que sea un espacio incluso muy propio, generador de #bienestar.
.
.
Las elaboraciones hechas sin aceite, es decir, al grill, al horno o a la plancha, son más fáciles o prácticas. Eso de freír es una tragedia, que si no hay aceite, que si no hay agua, que la casa huele a kiosko de empanada, que si me salpica me quemo... NOOOO...yo no nací ese día!...El aceite, en crudo!
.
Una ensalada, la puede hacer hasta #brandonjesus. Picas un tomate y 2 hojas de lechuga, y estamos listos. Y si la flojera no te deja picar el tomate, te lo comes entero🍅, tipo manzana. Vegetales cocidos, al vapor o medio hervidos, sal, pimienta y aceite de oliva! Listo!
.
¿Quién no sabe hacer un arroz blanco🍚? ¿Quién? Hasta mi papá lo hace! En una arrocera es lo más fácil del mundo. Agua, arroz, sal...y si quieres bajar el índice glicémico, le colocas calabacin o zucchini rallado...prender... y ya!...Nota: la #quinoa se puede preparar en arrocera o simplemente hervirla. .
Todo es cuestión de disposición y darle la vuelta al asunto.
Muak😘😘😘! Feliz noche!♥️ .
.
#nutritioncoaching #selflove #pijamamood #nutricion #nutricionconsiente #coah #Quierete♥️ #GeralCocinaPeroNOesChef #geraldinesanguino #geralcocina👩🏻‍🍳
Para nutrirte de forma balanceada y consciente no necesitas enrrollarte ni complicarte la vida🙋🏻‍♀️! Todo lo contrario... el "comer bien" no debe ser un "estresor". Tipo yo...en pijama...el día de hoy💁🏻‍♀️! . . Yo no soy gran cocinera👩🏻‍🍳... soy bastante básica y práctica. Platos como el #asadonegro  se lo dejamos a los expertos como mi mamá @xiogsanguino ♥️ o a mi nuevo amigo @sadaca (Pendiente! Pendiente! YO ME ENCARGO DE LOS INGREDIENTES😊) . Las recetas y yo no vamos de la mano. A la hora de cocinar voy inventando, agregando al "ojo por ciento" ... con mi delantal y escuchando música💃...Procurando que sea un espacio incluso muy propio, generador de #bienestar . . . Las elaboraciones hechas sin aceite, es decir, al grill, al horno o a la plancha, son más fáciles o prácticas. Eso de freír es una tragedia, que si no hay aceite, que si no hay agua, que la casa huele a kiosko de empanada, que si me salpica me quemo... NOOOO...yo no nací ese día!...El aceite, en crudo! . Una ensalada, la puede hacer hasta #brandonjesus . Picas un tomate y 2 hojas de lechuga, y estamos listos. Y si la flojera no te deja picar el tomate, te lo comes entero🍅, tipo manzana. Vegetales cocidos, al vapor o medio hervidos, sal, pimienta y aceite de oliva! Listo! . ¿Quién no sabe hacer un arroz blanco🍚? ¿Quién? Hasta mi papá lo hace! En una arrocera es lo más fácil del mundo. Agua, arroz, sal...y si quieres bajar el índice glicémico, le colocas calabacin o zucchini rallado...prender... y ya!...Nota: la #quinoa  se puede preparar en arrocera o simplemente hervirla. . Todo es cuestión de disposición y darle la vuelta al asunto. Muak😘😘😘! Feliz noche!♥️ . . #nutritioncoaching  #selflove  #pijamamood  #nutricion  #nutricionconsiente  #coah  #Quierete ♥️ #GeralCocinaPeroNOesChef  #geraldinesanguino  #geralcocina 👩🏻‍🍳
When it comes to nutrition and fitness, people expect drastic results in a short amount of time.
We are conditioned to expect these results in such a short time because of the way that media portrays diet and weight loss.
—
In reality, it’s the small changes, implemented consistently over long periods of time that lead to the best and longest lasting results in fitness and body composition. 
And for the already high level athlete, these differences may only result in slight visible changes.
—
LEFT: taken right before I started tracking macro nutrients.
BOD POD Testing Results:
66.7kg/147lbs Total Body Mass
53.9kg/118.6lbs Lean Mass
19.2% Body Fat —
RIGHT: taken after 1.5 years of tracking macro nutrients pretty meticulously.
BOD POD Testing Results:
64.3kg/141.6lbs Total Body Mass
55.2kg/121.44 Lean Mass
14.2% Body Fat
—
I found the macro nutrient ratio that aligned with my goals. I increased protein and focused on high quality fats and carbs. This resulted in an increase of muscle mass and a decrease in fat.
—
When both of these pictures were taken, I was eating around the same amount of calories. 
I optimized my isocaloric intake by optimizing the macro nutrient ratios and eating those consistently for a long period of time. Calories did not change dramatically at any point during this time (never more than 5%).
Note: I made no long term drastic changes to my training type, volume or intensity.
—
If you are looking to optimize your diet and find the right macronutrient ratio to help you meet your goals, shoot me a DM or check out @tacticnutrition.
—
#nutrition #nutritioncoaching #healthylifestyle #crossfit #transformation #tacticnutrition #functionalnutrition #workout
When it comes to nutrition and fitness, people expect drastic results in a short amount of time. We are conditioned to expect these results in such a short time because of the way that media portrays diet and weight loss. — In reality, it’s the small changes, implemented consistently over long periods of time that lead to the best and longest lasting results in fitness and body composition. And for the already high level athlete, these differences may only result in slight visible changes. — LEFT: taken right before I started tracking macro nutrients. BOD POD Testing Results: 66.7kg/147lbs Total Body Mass 53.9kg/118.6lbs Lean Mass 19.2% Body Fat — RIGHT: taken after 1.5 years of tracking macro nutrients pretty meticulously. BOD POD Testing Results: 64.3kg/141.6lbs Total Body Mass 55.2kg/121.44 Lean Mass 14.2% Body Fat — I found the macro nutrient ratio that aligned with my goals. I increased protein and focused on high quality fats and carbs. This resulted in an increase of muscle mass and a decrease in fat. — When both of these pictures were taken, I was eating around the same amount of calories. I optimized my isocaloric intake by optimizing the macro nutrient ratios and eating those consistently for a long period of time. Calories did not change dramatically at any point during this time (never more than 5%). Note: I made no long term drastic changes to my training type, volume or intensity. — If you are looking to optimize your diet and find the right macronutrient ratio to help you meet your goals, shoot me a DM or check out @tacticnutrition. — #nutrition  #nutritioncoaching  #healthylifestyle  #crossfit  #transformation  #tacticnutrition  #functionalnutrition  #workout 
When it comes to nutrition and fitness, people expect drastic results in a short amount of time.
We are conditioned to expect these results in such a short time because of the way that media portrays diet and weight loss.
—
In reality, it’s the small changes, implemented consistently over long periods of time that lead to the best and longest lasting results in fitness and body composition. 
And for the already high level athlete, these differences may only result in slight visible changes.
—
LEFT: taken right before I started tracking macro nutrients.
BOD POD Testing Results:
66.7kg/147lbs Total Body Mass
53.9kg/118.6lbs Lean Mass
19.2% Body Fat —
RIGHT: taken after 1.5 years of tracking macro nutrients pretty meticulously.
BOD POD Testing Results:
64.3kg/141.6lbs Total Body Mass
55.2kg/121.44 Lean Mass
14.2% Body Fat
—
I found the macro nutrient ratio that aligned with my goals. I increased protein and focused on high quality fats and carbs. This resulted in an increase of muscle mass and a decrease in fat.
—
When both of these pictures were taken, I was eating around the same amount of calories. 
I optimized my isocaloric intake by optimizing the macro nutrient ratios and eating those consistently for a long period of time. Calories did not change dramatically at any point during this time (never more than 5%).
Note: I made no long term drastic changes to my training type, volume or intensity.
—
If you are looking to optimize your diet and find the right macronutrient ratio to help you meet your goals, shoot me a DM or check out @tacticnutrition.
—
#nutrition #nutritioncoaching #healthylifestyle #crossfit #transformation #tacticnutrition #functionalnutrition #workout
When it comes to nutrition and fitness, people expect drastic results in a short amount of time. We are conditioned to expect these results in such a short time because of the way that media portrays diet and weight loss. — In reality, it’s the small changes, implemented consistently over long periods of time that lead to the best and longest lasting results in fitness and body composition. And for the already high level athlete, these differences may only result in slight visible changes. — LEFT: taken right before I started tracking macro nutrients. BOD POD Testing Results: 66.7kg/147lbs Total Body Mass 53.9kg/118.6lbs Lean Mass 19.2% Body Fat — RIGHT: taken after 1.5 years of tracking macro nutrients pretty meticulously. BOD POD Testing Results: 64.3kg/141.6lbs Total Body Mass 55.2kg/121.44 Lean Mass 14.2% Body Fat — I found the macro nutrient ratio that aligned with my goals. I increased protein and focused on high quality fats and carbs. This resulted in an increase of muscle mass and a decrease in fat. — When both of these pictures were taken, I was eating around the same amount of calories. I optimized my isocaloric intake by optimizing the macro nutrient ratios and eating those consistently for a long period of time. Calories did not change dramatically at any point during this time (never more than 5%). Note: I made no long term drastic changes to my training type, volume or intensity. — If you are looking to optimize your diet and find the right macronutrient ratio to help you meet your goals, shoot me a DM or check out @tacticnutrition. — #nutrition  #nutritioncoaching  #healthylifestyle  #crossfit  #transformation  #tacticnutrition  #functionalnutrition  #workout 
What is your plan going into this holiday season?! 🎃🐔🎅🏼⁣
⁣
It is that time of the year again when we are surrounded by all of the temptations that the holidays bring.⁣
⁣
It starts with pumpkin flavored everything.⁣
⁣
Then your kids go trick-or-treating and bring home all of that delicious Halloween candy.⁣
⁣
Next, it is thanksgiving and grandma has cooked her famous apple pie that you just can’t say “no” to.⁣
⁣
Then it closes in on Christmas time and between the work holiday parties and all of the family dinners to go to you end up eating ham and noodles for 3 weeks strait!⁣
⁣
Instead of putting on the typical 5–10lbs this holiday season, how about we try and lose 5-10!!⁣
⁣
If you would like a nutrition plan that allows you to enjoy all of your favorite holiday foods and still reach your goals contact me!!!⁣
⁣
Send me a DM and let’s get this started 📲⁣
⁣
⁣

#holidayweightgain #holidayweightloss #weightloss #womensweightloss #nutrition #nutritionadvice #fitnessentrepreneur #nutritioncoach #nutritionhelp #performancenutrition #nutritioncoaching #onlinecoach #onlinecoaching  #bodybuildingnutrition #crossfithealth #crossfitnutrition #crossfitcoach #macrocoach #iifym #intermittentfasting #keto #nutritionplan #dietplan #foodchallenge #weightlosstransformation #weightlosschallenge #nutritiontips #weightlosstips
What is your plan going into this holiday season?! 🎃🐔🎅🏼⁣ ⁣ It is that time of the year again when we are surrounded by all of the temptations that the holidays bring.⁣ ⁣ It starts with pumpkin flavored everything.⁣ ⁣ Then your kids go trick-or-treating and bring home all of that delicious Halloween candy.⁣ ⁣ Next, it is thanksgiving and grandma has cooked her famous apple pie that you just can’t say “no” to.⁣ ⁣ Then it closes in on Christmas time and between the work holiday parties and all of the family dinners to go to you end up eating ham and noodles for 3 weeks strait!⁣ ⁣ Instead of putting on the typical 5–10lbs this holiday season, how about we try and lose 5-10!!⁣ ⁣ If you would like a nutrition plan that allows you to enjoy all of your favorite holiday foods and still reach your goals contact me!!!⁣ ⁣ Send me a DM and let’s get this started 📲⁣ ⁣ ⁣ #holidayweightgain  #holidayweightloss  #weightloss  #womensweightloss  #nutrition  #nutritionadvice  #fitnessentrepreneur  #nutritioncoach  #nutritionhelp  #performancenutrition  #nutritioncoaching  #onlinecoach  #onlinecoaching  #bodybuildingnutrition  #crossfithealth  #crossfitnutrition  #crossfitcoach  #macrocoach  #iifym  #intermittentfasting  #keto  #nutritionplan  #dietplan  #foodchallenge  #weightlosstransformation  #weightlosschallenge  #nutritiontips  #weightlosstips 
We talk about detoxing a lot ... this means inside and outside! Your protection aka your skin needs a break too sis ..... give it the good stuff .⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#detox #wellness #yoga #beach #retreat #detoxretreat #wellnessretreat #food #mentalwellness #financialwellness #physicalwellness #skincare #yonisteaming #allinclusive #vegan #southcarolina #financialdetox #myrtlebeach #togetherresorts #massagetherapy #mentalhealth #healthandwellness #nutrition #healthyliving #southcarolinawellness #nutritiontips #thinkredd #nutritioncoaching #healthylifestyletips #detoxguide
We talk about detoxing a lot ... this means inside and outside! Your protection aka your skin needs a break too sis ..... give it the good stuff .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #detox  #wellness  #yoga  #beach  #retreat  #detoxretreat  #wellnessretreat  #food  #mentalwellness  #financialwellness  #physicalwellness  #skincare  #yonisteaming  #allinclusive  #vegan  #southcarolina  #financialdetox  #myrtlebeach  #togetherresorts  #massagetherapy  #mentalhealth  #healthandwellness  #nutrition  #healthyliving  #southcarolinawellness  #nutritiontips  #thinkredd  #nutritioncoaching  #healthylifestyletips  #detoxguide 
You are worthy.⁣
⁣
There is no because.⁣
⁣
You are deserving.⁣
⁣
You don’t need a reason why.⁣
⁣
You are loved.⁣
⁣
Not despite of anything.⁣
⁣
You are allowed to:⁣
⁣
feel⁣
be happy⁣
be successful⁣
⁣
no matter what.⁣
⁣
There is no because.⁣
⁣
⁣
⁣
What is your powerful positive affirmation?⁣. Share it in the comments.❤️
⁣
Mine:⁣
⁣
I am worthy of abundance.✨
You are worthy.⁣ ⁣ There is no because.⁣ ⁣ You are deserving.⁣ ⁣ You don’t need a reason why.⁣ ⁣ You are loved.⁣ ⁣ Not despite of anything.⁣ ⁣ You are allowed to:⁣ ⁣ feel⁣ be happy⁣ be successful⁣ ⁣ no matter what.⁣ ⁣ There is no because.⁣ ⁣ ⁣ ⁣ What is your powerful positive affirmation?⁣. Share it in the comments.❤️ ⁣ Mine:⁣ ⁣ I am worthy of abundance.✨
My Friends at Integrity Training Systems are the real deal. This is the first gym that I’ve been apart of that really care about your health, and will teach you the proper way to train. Nutrition is a big part of Integrity. They want to ingrain in your mind that when you eat the right foods, it’s fuel for your body. The people I have met at Integrity are all at different training and nutrition levels, and that’s exciting to me. If you are wanting to change your lifestyle PLEASE check them out they will help you in so many ways. www.integritytrainingsystems.com #GodFirst
#IntegrityTrainingSystems #TrainToLive #ChoicesMakeChanges #FoodIsFuel #YourBodyIsATemple
#PersonalTraining #GroupTraining #NutritionCoaching
#GodIsOurSource
#SeekHimFirst
My Friends at Integrity Training Systems are the real deal. This is the first gym that I’ve been apart of that really care about your health, and will teach you the proper way to train. Nutrition is a big part of Integrity. They want to ingrain in your mind that when you eat the right foods, it’s fuel for your body. The people I have met at Integrity are all at different training and nutrition levels, and that’s exciting to me. If you are wanting to change your lifestyle PLEASE check them out they will help you in so many ways. www.integritytrainingsystems.com #GodFirst  #IntegrityTrainingSystems  #TrainToLive  #ChoicesMakeChanges  #FoodIsFuel  #YourBodyIsATemple  #PersonalTraining  #GroupTraining  #NutritionCoaching  #GodIsOurSource  #SeekHimFirst 
Working out doesn’t have to be torture, it can be fun! The key is to mix it up a bit
.
.
And smile, it’s hard not to have fun when you’ve got a smile on. Seriously though try it, smile right now, I bet you automatically feel better!
Working out doesn’t have to be torture, it can be fun! The key is to mix it up a bit . . And smile, it’s hard not to have fun when you’ve got a smile on. Seriously though try it, smile right now, I bet you automatically feel better!
🎃⚠️ Made these seriously 🔥 pumpkin spice energy balls with ma gal Carrie last week and they were SO GOOD!! Here they are being modeled by our baby Viking, Ragnar ❤️ (I had to save them 2s after taking this photo 😂)
.
Also sooo easy to make. I refuse to make recipes where I need to buy 5 million ingredients and then all the leftovers sit in my cupboards gathering dust! Argh! All you need for these is a blender and the following: .
1️⃣Vanilla protein powder (I always like using @gardenoflife Vanilla RawFit protein powder for making stuff, awesome texture and flavor) 
2️⃣~200g pumpkin (roasted will work best but for this particular batch I did steamed - works if you’re using vegan protein powder as if absorbs more of the water) 
3️⃣18 dates (pit those dudes)
4️⃣40g cashews 
5️⃣~2 tsp spices! I use more because I like it spiceeh(Can use pumpkin spice or any sweet spices - I make my own pumpkin spice from cinnamon, nutmeg, ginger, allspice,cloves)
6️⃣Water (to add as needed- if you’re using steamed pumpkin you probably won’t need any!)
.
But everything in a blender, blend til it’s mixed! Be patient and don’t add water too early, mix will need some time to blend, you may need to do some “re-squishing” (that’s the technical term) during the blending process.
.
Take the “dough” our of the blender, make it into 12 kinda even ball shapes, and throw em in the fridge! (I put mine in the freezer for an hour or so and then ate them and they were perfect! Then I left them in overnight and they turned into little pumpkin rocks that I had to defrost in the fridge haha, so can use that option to store them for longer but transfer to fridge if you plan to eat soon!!)
.
MACROS FOR EACH BALL:
➡️P 7
➡️C 31
➡️F 3
➡️Fiber 6
~160 cals
.
Go forth and PUMPKIIIIN! 🎃 💪
🎃⚠️ Made these seriously 🔥 pumpkin spice energy balls with ma gal Carrie last week and they were SO GOOD!! Here they are being modeled by our baby Viking, Ragnar ❤️ (I had to save them 2s after taking this photo 😂) . Also sooo easy to make. I refuse to make recipes where I need to buy 5 million ingredients and then all the leftovers sit in my cupboards gathering dust! Argh! All you need for these is a blender and the following: . 1️⃣Vanilla protein powder (I always like using @gardenoflife Vanilla RawFit protein powder for making stuff, awesome texture and flavor) 2️⃣~200g pumpkin (roasted will work best but for this particular batch I did steamed - works if you’re using vegan protein powder as if absorbs more of the water) 3️⃣18 dates (pit those dudes) 4️⃣40g cashews 5️⃣~2 tsp spices! I use more because I like it spiceeh(Can use pumpkin spice or any sweet spices - I make my own pumpkin spice from cinnamon, nutmeg, ginger, allspice,cloves) 6️⃣Water (to add as needed- if you’re using steamed pumpkin you probably won’t need any!) . But everything in a blender, blend til it’s mixed! Be patient and don’t add water too early, mix will need some time to blend, you may need to do some “re-squishing” (that’s the technical term) during the blending process. . Take the “dough” our of the blender, make it into 12 kinda even ball shapes, and throw em in the fridge! (I put mine in the freezer for an hour or so and then ate them and they were perfect! Then I left them in overnight and they turned into little pumpkin rocks that I had to defrost in the fridge haha, so can use that option to store them for longer but transfer to fridge if you plan to eat soon!!) . MACROS FOR EACH BALL: ➡️P 7 ➡️C 31 ➡️F 3 ➡️Fiber 6 ~160 cals . Go forth and PUMPKIIIIN! 🎃 💪
My clients lose body fat once. ONCE. 😀⠀
.⠀
By the time she reaches her fat loss goals, she moves on. She has everything she needs to know about enjoying & keeping her stronger body. She is healthy enough to start trying for a baby. She moves on from her diligence of minding her food, & focuses on her strength gains. There are other goals to smash. ⠀
.⠀
#listentoyourbody #momstrong #getupandmove #stopbeinghungry #priorities #selfcompassion #changeyourlife #bepowerful #fitnessroutine #hustleforthatmuscle #strongereveryday #fitnessisfun #fitnesschallenge #intuitiveeating #workoutprogram #resistancetraining #strongmama #fitmomlife #mombody #momswhoworkout #momsthatlift #momswithmuscle  #onlinepersonaltrainer #onlinenutritioncoach #nutritioncoaching #onlinefitnesscoach  #selflove #momswholift
My clients lose body fat once. ONCE. 😀⠀ .⠀ By the time she reaches her fat loss goals, she moves on. She has everything she needs to know about enjoying & keeping her stronger body. She is healthy enough to start trying for a baby. She moves on from her diligence of minding her food, & focuses on her strength gains. There are other goals to smash. ⠀ .⠀ #listentoyourbody  #momstrong  #getupandmove  #stopbeinghungry  #priorities  #selfcompassion  #changeyourlife  #bepowerful  #fitnessroutine  #hustleforthatmuscle  #strongereveryday  #fitnessisfun  #fitnesschallenge  #intuitiveeating  #workoutprogram  #resistancetraining  #strongmama  #fitmomlife  #mombody  #momswhoworkout  #momsthatlift  #momswithmuscle  #onlinepersonaltrainer  #onlinenutritioncoach  #nutritioncoaching  #onlinefitnesscoach  #selflove  #momswholift 
𝙒𝙝𝙚𝙣 𝙬𝙞𝙡𝙡 𝙬𝙚 𝙧𝙚𝙖𝙡𝙞𝙯𝙚 𝙩𝙝𝙞𝙨 𝙞𝙨𝙣𝙩 𝙬𝙤𝙧𝙠𝙞𝙣𝙜?
.
Nearly 80% of dieters will regain  the weight that they’ve lost and more within 2 years.
.
Fitness clubs make a collective $84 BILLION dollars on memberships - and 50% of those memberships go unused.
.
We’re completely failing. .
It’s the equivalent of @thenotoriousmma getting into the ring with @floydmayweather - a one-sided beatdown.
.
We keep trying to find that one magical thing that will solve all of our problems.
.
Right now, it’s Keto. .
Tomorrow, it’ll be high carb.
.
We flock to it with the hopes that it’ll finally solve our problem...
.
But it actually just creates more. More confusion. More frustration. More blaming yourself.
.
The systems broken.
.
How do we fix it?
.
We fix it by relying on the most valuable thing that you or I have.
.
To quote @ryanholiday, We need to stop looking for angels and start looking for angles.
.
We need to stop looking for the one perfect thing, and start looking for the few small things that compound to something much bigger.
.
Build momentum with at home workouts, drinking more water or getting more sleep. .
Where you start isn’t important, but the little things that you do daily will determine where you finish.
.
Where will you start?
.
.
.
.
#fatlossformen #8020ruletoeating #8020rule #onlinecoachingfitnessplan #makefitnesssuckless #musclebuildingplan #fatlossdiet #fatlosscoach #getstrongereveryday #nutritioncoaching #fitnesscoaching #personaltrainer #embracetheprocess #accountability #habittracker #habit #successhabits #goodhabits #fitness #fitnessjourney #fitnessinspiration #fitnessindustry
𝙒𝙝𝙚𝙣 𝙬𝙞𝙡𝙡 𝙬𝙚 𝙧𝙚𝙖𝙡𝙞𝙯𝙚 𝙩𝙝𝙞𝙨 𝙞𝙨𝙣𝙩 𝙬𝙤𝙧𝙠𝙞𝙣𝙜? . Nearly 80% of dieters will regain the weight that they’ve lost and more within 2 years. . Fitness clubs make a collective $84 BILLION dollars on memberships - and 50% of those memberships go unused. . We’re completely failing. . It’s the equivalent of @thenotoriousmma getting into the ring with @floydmayweather - a one-sided beatdown. . We keep trying to find that one magical thing that will solve all of our problems. . Right now, it’s Keto. . Tomorrow, it’ll be high carb. . We flock to it with the hopes that it’ll finally solve our problem... . But it actually just creates more. More confusion. More frustration. More blaming yourself. . The systems broken. . How do we fix it? . We fix it by relying on the most valuable thing that you or I have. . To quote @ryanholiday, We need to stop looking for angels and start looking for angles. . We need to stop looking for the one perfect thing, and start looking for the few small things that compound to something much bigger. . Build momentum with at home workouts, drinking more water or getting more sleep. . Where you start isn’t important, but the little things that you do daily will determine where you finish. . Where will you start? . . . . #fatlossformen  #8020ruletoeating  #8020rule  #onlinecoachingfitnessplan  #makefitnesssuckless  #musclebuildingplan  #fatlossdiet  #fatlosscoach  #getstrongereveryday  #nutritioncoaching  #fitnesscoaching  #personaltrainer  #embracetheprocess  #accountability  #habittracker  #habit  #successhabits  #goodhabits  #fitness  #fitnessjourney  #fitnessinspiration  #fitnessindustry 
Begins 29th October 2018 (10 days!) If you're feeling like you have been contemplating about taking new steps towards weight loss, but have yet to take any actions, this FREE Project Your Positive is for YOU! 
Finally: STOP saying "I want to lose weight" without taking any actions! Discover proven techniques that will help you to get started, sustain your weight loss, getting off the strict diet-and-exercise rollercoaster, and for feeling like an absolute champion! 
You CAN take specific actions NOW to start losing weight, and you CAN enjoy it. I'll show you how. 
Register at www.thenutritionoffice.com

#nutritioncoach #nutritioncoaching #onlinenutrition #sg #sgig #sgfood #sgfoodies #sgfitness #fitnesssg #sgeats #sgwedding #weightloss #weightlossjourney #weightlosstransformation #sgnutrition #projectyourpositivechallenge #thenutritionoffice
Begins 29th October 2018 (10 days!) If you're feeling like you have been contemplating about taking new steps towards weight loss, but have yet to take any actions, this FREE Project Your Positive is for YOU! Finally: STOP saying "I want to lose weight" without taking any actions! Discover proven techniques that will help you to get started, sustain your weight loss, getting off the strict diet-and-exercise rollercoaster, and for feeling like an absolute champion! You CAN take specific actions NOW to start losing weight, and you CAN enjoy it. I'll show you how. Register at www.thenutritionoffice.com #nutritioncoach  #nutritioncoaching  #onlinenutrition  #sg  #sgig  #sgfood  #sgfoodies  #sgfitness  #fitnesssg  #sgeats  #sgwedding  #weightloss  #weightlossjourney  #weightlosstransformation  #sgnutrition  #projectyourpositivechallenge  #thenutritionoffice 
How much water should I drink during my flight?
You know that thirsty feeling you get every time you are flying? Well the high altitude and the filtered airplane cabins make it for a really low humidity. That will dry all of the moisture out of your system. Not drinking or retaining water can make you feel fatigue, give you nausea and headaches Make sure to replenish it constantly. It’s recommended that you drink about 8oz for every hour of flying. Men can lose about 2liters of water on a 10 hour flight and women can lose about 1.6 liters. That’s a lot! Now, will wine help with my hydration? Haha nice try! Alcohol will dehydrate your cells making matters worse. If you can’t pass the booze, drink 8 ounces of water for every glass of wine. 😉 Drink up, y’all! #water #hydrate #flyingtips #nutrition #nutritioncoaching #bymelpersonaltraining
How much water should I drink during my flight? You know that thirsty feeling you get every time you are flying? Well the high altitude and the filtered airplane cabins make it for a really low humidity. That will dry all of the moisture out of your system. Not drinking or retaining water can make you feel fatigue, give you nausea and headaches Make sure to replenish it constantly. It’s recommended that you drink about 8oz for every hour of flying. Men can lose about 2liters of water on a 10 hour flight and women can lose about 1.6 liters. That’s a lot! Now, will wine help with my hydration? Haha nice try! Alcohol will dehydrate your cells making matters worse. If you can’t pass the booze, drink 8 ounces of water for every glass of wine. 😉 Drink up, y’all! #water  #hydrate  #flyingtips  #nutrition  #nutritioncoaching  #bymelpersonaltraining 
EASY DINNER IDEAS💡
- - - - - - - - - - - - - - -
•Pick a protein source: plant 🌱 based like lentils, beans, legumes; animal sources like chicken, turkey, eggs)
•Pick 2-3 various vegetables: greens like kale, spinach 🌿, chard; cruciferous like broccoli 🥦 , cauliflower, Brussels sprouts; others like red peppers 🌶 , green beans, carrots 🥕 , squash. The more colour, the better!
•Pick a healthy fat: coconut 🥥 oil, avocado oil, ghee for cooking; olive oil, hemp seed oil for dressings and salads 🥗 .
•Fibre: veggies are a great source but so are whole grains if you feel good with them - brown rice, quinoa, buckwheat, millet.
...
On my plate 👉🏻curried chickpeas + asparagus, cabbage, Swiss chard + turmeric quinoa.
..
What’s on your plate tonight?
EASY DINNER IDEAS💡 - - - - - - - - - - - - - - - •Pick a protein source: plant 🌱 based like lentils, beans, legumes; animal sources like chicken, turkey, eggs) •Pick 2-3 various vegetables: greens like kale, spinach 🌿, chard; cruciferous like broccoli 🥦 , cauliflower, Brussels sprouts; others like red peppers 🌶 , green beans, carrots 🥕 , squash. The more colour, the better! •Pick a healthy fat: coconut 🥥 oil, avocado oil, ghee for cooking; olive oil, hemp seed oil for dressings and salads 🥗 . •Fibre: veggies are a great source but so are whole grains if you feel good with them - brown rice, quinoa, buckwheat, millet. ... On my plate 👉🏻curried chickpeas + asparagus, cabbage, Swiss chard + turmeric quinoa. .. What’s on your plate tonight?
S H A M E
is a soul sucking, light dimming, way to feel😔
.
.
We feel it.
We stuff it.
It comes back.
.
.
No matter why the shame, it has the same effect on our body. Our mind. Our life. .
.
Client after client, I hear the same thing...
.
.
I don’t feel beautiful
I am not the woman I was
I hide behind these loose clothes
I won’t undress in front of my partner
I avoid the mirror
I don’t feel like myself
.
.
The thing about shame is it blocks out the light. It takes up space.
.
.
What are you ashamed of?
Why are you ashamed of it?
.
.
Ask and answer the question🤔
.
.
Now change that self talk.
.
.
Loving yourself is lifechanging💖
.
.
See you on the other side sister, the self love game here is strong✌🏻
S H A M E is a soul sucking, light dimming, way to feel😔 . . We feel it. We stuff it. It comes back. . . No matter why the shame, it has the same effect on our body. Our mind. Our life. . . Client after client, I hear the same thing... . . I don’t feel beautiful I am not the woman I was I hide behind these loose clothes I won’t undress in front of my partner I avoid the mirror I don’t feel like myself . . The thing about shame is it blocks out the light. It takes up space. . . What are you ashamed of? Why are you ashamed of it? . . Ask and answer the question🤔 . . Now change that self talk. . . Loving yourself is lifechanging💖 . . See you on the other side sister, the self love game here is strong✌🏻
Do you want 
more energy? 
Better sleep?
Better digestion? As well as a rocking bod?! DM for more details on my next group starting the 1st of November. 
#nutritioncoaching #plantbasedprotocol #plantbased #veggielife #alkaline #energy #goodsleep #gooddigestion #alkalinediet #uninflamed #purehealth
#tbt feeling great in my first photo shoot with @sassypantsphoto 💪🙌💪 Truthfully before this I had spent quite a bit of time in a well planned “cut” while working with @jordan_barbellmedicine to help me not only look aesthetically my best, but also to be able perform gymnastic movements efficiently. I did this all while maintaining and actually PRing some of my strength numbers.
•••
While it would be nice to maintain this level of leanness year round, usually that is not practical for performance. Nutrition, like training is seasonal. I would highly recommend working with a coach to dial in your nutrition, hold you accountable and encourage your progress. There’s no better way to help you perform and look your best.
•••
If your interested in working together I am taking new clients again. Reach out to me for details.
#tbt  feeling great in my first photo shoot with @sassypantsphoto 💪🙌💪 Truthfully before this I had spent quite a bit of time in a well planned “cut” while working with @jordan_barbellmedicine to help me not only look aesthetically my best, but also to be able perform gymnastic movements efficiently. I did this all while maintaining and actually PRing some of my strength numbers. ••• While it would be nice to maintain this level of leanness year round, usually that is not practical for performance. Nutrition, like training is seasonal. I would highly recommend working with a coach to dial in your nutrition, hold you accountable and encourage your progress. There’s no better way to help you perform and look your best. ••• If your interested in working together I am taking new clients again. Reach out to me for details.
Because some days you just need a little sumthin’, sumthin’ 🤣👌🏻 Happy Friday woot!! #tgif #friday #panachocolate #health #nutrition #nutritioncoaching #wellbeing #coffsharbour #coffscoast #healthyeating #autoimmunediseases
💪🏼Lift with Lyss: Build Yo Booty Shelf😈🍑 Workout Powered by @steelfitusa “Steel Pump” 🙌🏼 And these @tilyoucollapse leggings colors are 😻 👏🏻(% “Alyssa”) on both!
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👏🏻Here are some glooooooot pumping activators that you can do before your workout OR superset your weighted exercises with them! 🔥😳
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏼My @steelfitusa resistance band 💪🏼has been so essential to my lower body workouts ! I love this band because its high quality and the resistance of it is NO JOKE. You can get one on their site! 🌐Click the link in my bio and use code “Alyssa” to save ! 💸
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The Peach🍑 Pumper Workout —-> 1.) Banded Squats: 20 reps
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2.) Banded Hip Thrusts: 20 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3.) Reverse Hypers: 20 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4.)Kickbacks: 20 reps
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ———————————————————
✅If you’re looking for a sustainable and healthy way to reach your fitness goals, SIGN UP to work with me ! ( Link is in bio) 🤗
💊@steelfitusa % code “Alyssa”
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥@tilyoucollapse % “Alyssa” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🐻 CBD GUMMY BEARS @forsundayscaries “Alyssa”
.
🎥 CHECK OUT MY YOUTUBE 
#fitwithlyss #liftwithlyss #physique #getfit #ARFIT #Alyssarose #ARosefitness  #npcbikini #bikiniprep #workout #fitness  #bootybuilder #iamsteelfit #steelfit #transformation #booty #abs #onlinecoaching #nutritioncoaching #onlinecoach #cbd #flexibledieting #macros #iifym
💪🏼Lift with Lyss: Build Yo Booty Shelf😈🍑 Workout Powered by @steelfitusa “Steel Pump” 🙌🏼 And these @tilyoucollapse leggings colors are 😻 👏🏻(% “Alyssa”) on both! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👏🏻Here are some glooooooot pumping activators that you can do before your workout OR superset your weighted exercises with them! 🔥😳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏼My @steelfitusa resistance band 💪🏼has been so essential to my lower body workouts ! I love this band because its high quality and the resistance of it is NO JOKE. You can get one on their site! 🌐Click the link in my bio and use code “Alyssa” to save ! 💸 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The Peach🍑 Pumper Workout —-> 1.) Banded Squats: 20 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2.) Banded Hip Thrusts: 20 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3.) Reverse Hypers: 20 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4.)Kickbacks: 20 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ——————————————————— ✅If you’re looking for a sustainable and healthy way to reach your fitness goals, SIGN UP to work with me ! ( Link is in bio) 🤗 💊@steelfitusa % code “Alyssa” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔥@tilyoucollapse % “Alyssa” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🐻 CBD GUMMY BEARS @forsundayscaries “Alyssa” . 🎥 CHECK OUT MY YOUTUBE #fitwithlyss  #liftwithlyss  #physique  #getfit  #ARFIT  #Alyssarose  #ARosefitness  #npcbikini  #bikiniprep  #workout  #fitness  #bootybuilder  #iamsteelfit  #steelfit  #transformation  #booty  #abs  #onlinecoaching  #nutritioncoaching  #onlinecoach  #cbd  #flexibledieting  #macros  #iifym 
A healthy diet and exercise is the Fountain of Youth.
#GodsFarmacyIsAmazing#KeepYourselfFit 
#PersonalTraining 
#NutritionCoaching
#MassageTherapy
#TrimSanity

Like✔ #Share✔ Tag✔ Follow me ✔ 
Fit Tips... www.TrimSanity.com
Fit Supplements.... www.FitFeelsFabulous.com

#wellness #lifestyle #motivation #fitlife #health #fitness #fitspo #workout #bodybuilding #cardio #weighttraining  #healthychoices #exercise #gymlife #eatclean #HIIT #zumba #TRX #INSANITY
A healthy diet and exercise is the Fountain of Youth. #GodsFarmacyIsAmazing #KeepYourselfFit  #PersonalTraining  #NutritionCoaching  #MassageTherapy  #TrimSanity  Like✔ #Share ✔ Tag✔ Follow me ✔ Fit Tips... www.TrimSanity.com Fit Supplements.... www.FitFeelsFabulous.com #wellness  #lifestyle  #motivation  #fitlife  #health  #fitness  #fitspo  #workout  #bodybuilding  #cardio  #weighttraining   #healthychoices  #exercise  #gymlife  #eatclean  #HIIT  #zumba  #TRX  #INSANITY 
I know a lot of girls who want to be able to get that 1st pullup in and what do they do? Never try. Why? Because women are intimidated, afraid, don't think they are strong enough, etc. I was there with you not too long ago, ladies, but the most precious piece of advice I got when I said I really wanted to learn was "try and do your best every single day"...and I did. I didn't always do as many as I could, sometimes I only did 1 but it felt damn good because I owned that 1 rep!! 😂
So don't wait for things to magically happen, go out there and MAKE IT HAPPEN,  nothing works unless you do!
◇
◇
◇
#gym #gymprogress #fitnessmode #nycfitness #strongisthenewsexy #workoutdone #swolelife #strongbody #gainscity #fitfamlife #swolefie #girlswithmuscles #gainsgainsgains #strongwomenrock #pullups #ketogains #athleanx #eddf #dreambody #bodyunderconstruction #nutritioncoaching #healthcoaching #trainlikeanathlete #flexingladies #healthybybrianna
I know a lot of girls who want to be able to get that 1st pullup in and what do they do? Never try. Why? Because women are intimidated, afraid, don't think they are strong enough, etc. I was there with you not too long ago, ladies, but the most precious piece of advice I got when I said I really wanted to learn was "try and do your best every single day"...and I did. I didn't always do as many as I could, sometimes I only did 1 but it felt damn good because I owned that 1 rep!! 😂 So don't wait for things to magically happen, go out there and MAKE IT HAPPEN, nothing works unless you do! ◇ ◇ ◇ #gym  #gymprogress  #fitnessmode  #nycfitness  #strongisthenewsexy  #workoutdone  #swolelife  #strongbody  #gainscity  #fitfamlife  #swolefie  #girlswithmuscles  #gainsgainsgains  #strongwomenrock  #pullups  #ketogains  #athleanx  #eddf  #dreambody  #bodyunderconstruction  #nutritioncoaching  #healthcoaching  #trainlikeanathlete  #flexingladies  #healthybybrianna 
When it comes to nutrition, I’ve got a history of being a bit of a mad scientist—emphasis on “mad.” I’ve carried out experiments on my body, pushing it to the limits and heights of health. ⁣⁣
⁣⁣
From the bizzaro food techniques of my eating disorders days, to my experiences with anti-candida, GAPS, and elimination diets, to my current Mind/Body/Spirit approach, I’ve learned a lot through trial and error on my path. ⁣⁣
⁣⁣
But the most valuable lesson has been that the body, and what we feed it, is only one aspect of nutrition. The other, equally (and honestly, I might venture to say “more”) important part is our minds, and what we are feeding it. ⁣⁣
⁣⁣
Healthy mind = healthy body.⁣⁣
⁣⁣
When new issues pop up for myself or clients, I go back to this. If you’ve been researching whatever your food/body challenge is and cannot seem to find the answer, go back to this. The mind manifests the body. We can do a whole lotta good in shifting our challenge with food just by looking at all the other areas in our life that may be calling for our attention VIA the food. ⁣⁣
When it comes to nutrition, I’ve got a history of being a bit of a mad scientist—emphasis on “mad.” I’ve carried out experiments on my body, pushing it to the limits and heights of health. ⁣⁣ ⁣⁣ From the bizzaro food techniques of my eating disorders days, to my experiences with anti-candida, GAPS, and elimination diets, to my current Mind/Body/Spirit approach, I’ve learned a lot through trial and error on my path. ⁣⁣ ⁣⁣ But the most valuable lesson has been that the body, and what we feed it, is only one aspect of nutrition. The other, equally (and honestly, I might venture to say “more”) important part is our minds, and what we are feeding it. ⁣⁣ ⁣⁣ Healthy mind = healthy body.⁣⁣ ⁣⁣ When new issues pop up for myself or clients, I go back to this. If you’ve been researching whatever your food/body challenge is and cannot seem to find the answer, go back to this. The mind manifests the body. We can do a whole lotta good in shifting our challenge with food just by looking at all the other areas in our life that may be calling for our attention VIA the food. ⁣⁣
Mindfulness...today has been one of those days when I have had to dig deep and force myself to stay positive, present, and not let emotion get the better of me. I found this picture early this morning that I took while in Australia this summer and it reminded me of how peaceful, relaxed, and grateful I was to be able to appreciate this beautiful surrounding. Many times today I have looked at this picture, taken a deep breath, and told myself, ‘Can’t change it but it’s going to be ok’! Taking care of myself while trying to take of famliy💜
.
.
.
.
.
#healthylivinginsideandout  #feelgreatlookgreat 
#inspiredaily
#inspiredlife
#happierandhealthier #healthierlife #makehealthychoices #healthyvibes  #healthandwellnesscoach #healthychoicesmatter #nutritioncoaching #wellnesscoaching #healthyfromtheinsideout #arbonne30daystohealthyliving #30daychallenge
#arbonne 
#puresafebeneficial #arbonne30 #arbonneconsultant 
#arbonneessentials
#arbonnedetox
#puresafebeneficial
#inspirehealthy
#motivatedmindset
#plantbasednutrition
#botanicallybased
#feelingstronger
#feelingfit
#feelinghealthy
#lifestylecoaching
Mindfulness...today has been one of those days when I have had to dig deep and force myself to stay positive, present, and not let emotion get the better of me. I found this picture early this morning that I took while in Australia this summer and it reminded me of how peaceful, relaxed, and grateful I was to be able to appreciate this beautiful surrounding. Many times today I have looked at this picture, taken a deep breath, and told myself, ‘Can’t change it but it’s going to be ok’! Taking care of myself while trying to take of famliy💜 . . . . . #healthylivinginsideandout  #feelgreatlookgreat  #inspiredaily  #inspiredlife  #happierandhealthier  #healthierlife  #makehealthychoices  #healthyvibes  #healthandwellnesscoach  #healthychoicesmatter  #nutritioncoaching  #wellnesscoaching  #healthyfromtheinsideout  #arbonne30daystohealthyliving  #30daychallenge  #arbonne  #puresafebeneficial  #arbonne30  #arbonneconsultant  #arbonneessentials  #arbonnedetox  #puresafebeneficial  #inspirehealthy  #motivatedmindset  #plantbasednutrition  #botanicallybased  #feelingstronger  #feelingfit  #feelinghealthy  #lifestylecoaching 
Not sure how many outside barefoot lunches are left in the year, so I’m soaking it up for as long as I can. Which, I’ll be honest, I’d usually until there’s snow on my own front lawn. Have I shared this salad 837 times? Yes. Will I stop? No. It’s just so dang good and really the only salad I ever make at home so 🤷🏼‍♀️
Spring mix
Chicken
Apples
Grapes
Feta
Candied nuts
Trader Joe’s champagne pear vinaigrette
Not sure how many outside barefoot lunches are left in the year, so I’m soaking it up for as long as I can. Which, I’ll be honest, I’d usually until there’s snow on my own front lawn. Have I shared this salad 837 times? Yes. Will I stop? No. It’s just so dang good and really the only salad I ever make at home so 🤷🏼‍♀️ Spring mix Chicken Apples Grapes Feta Candied nuts Trader Joe’s champagne pear vinaigrette
My love for books and reading started at a young age, and has stayed with me my entire life. Growing up in a volatile home, books were my only escape. Getting lost in stories peaked my sense of wonder and adventure, all while staying safe and tucked away from the world. Looking back...it makes a lot of sense why I still love hiding away in a corner for an entire afternoon with nothing but just a good book to keep me company.
⠀⠀⠀⠀⠀
I'm still a voracious reader and love learning about anything I can get my hands on, so it makes sense that I would have started school to help others learn and grow as well! (And yes...obviously, my personal book collection is color coded!)
⠀⠀⠀
Maybe I should see if any of our @transformationalnutrition students love displaying their books as much as I do. Do you?
My love for books and reading started at a young age, and has stayed with me my entire life. Growing up in a volatile home, books were my only escape. Getting lost in stories peaked my sense of wonder and adventure, all while staying safe and tucked away from the world. Looking back...it makes a lot of sense why I still love hiding away in a corner for an entire afternoon with nothing but just a good book to keep me company. ⠀⠀⠀⠀⠀ I'm still a voracious reader and love learning about anything I can get my hands on, so it makes sense that I would have started school to help others learn and grow as well! (And yes...obviously, my personal book collection is color coded!) ⠀⠀⠀ Maybe I should see if any of our @transformationalnutrition students love displaying their books as much as I do. Do you?
This week on the podcast we’re talking all about FODMAPs! ⁣
⁣
Have you listened yet? 🎧🎧
This week on the podcast we’re talking all about FODMAPs! ⁣ ⁣ Have you listened yet? 🎧🎧
Are you queen of multi-tasking or a single track superstar?

I sat down at my computer last week and eagerly dove head first into work. But as I was working  away on some exciting projects I've got in the works I glanced up just long enough to see the tool bar on my laptop with about 15 tabs open. Immediately, I felt overwhelmed and stressed out 🤯

In that moment, I felt like God was saying “this is what your life looks like right now, you’ve got to start closing tabs.” Lately I've been trying to run with too many 'tabs' open trying to hurry up and get to the next thing. 
The result: I've felt more than a little stuck. 
I started closing the tabs on my laptop right then and there. And with each tab, I felt lighter. It was like this huge burden was lifted and I was able to actually able to get my head above the clouds long enough to get stuff done. 
Clear the clutter + close the tabs:
Before your head hits the pillow, write down all the ‘tabs’ you’ve got open to get them out of your head. Then tomorrow, start closing them one by one. I promise you will be surprised by what this tiny act will do for you✨✨ #findyourthrive
Are you queen of multi-tasking or a single track superstar? I sat down at my computer last week and eagerly dove head first into work. But as I was working away on some exciting projects I've got in the works I glanced up just long enough to see the tool bar on my laptop with about 15 tabs open. Immediately, I felt overwhelmed and stressed out 🤯 In that moment, I felt like God was saying “this is what your life looks like right now, you’ve got to start closing tabs.” Lately I've been trying to run with too many 'tabs' open trying to hurry up and get to the next thing. The result: I've felt more than a little stuck. I started closing the tabs on my laptop right then and there. And with each tab, I felt lighter. It was like this huge burden was lifted and I was able to actually able to get my head above the clouds long enough to get stuff done. Clear the clutter + close the tabs: Before your head hits the pillow, write down all the ‘tabs’ you’ve got open to get them out of your head. Then tomorrow, start closing them one by one. I promise you will be surprised by what this tiny act will do for you✨✨ #findyourthrive 
💡Chase your dreams and make them happen today!! #dontwastemytime 
__________________________
🙍‍♀️Don’t keep dreaming, if you want it go and get it! #today 
___________________________
👀 This week was a real eye opener to me.. that life is too short and if you want something just do it!! Don’t think that one day I might do it!! #makeithappen 
___________________________
🙏My life was saved this week by my husband!! 😱Yes you heard right!! 👉We were having dinner during the week and I started choking on my food (got stuck in my wind pipe). I stated blacking out and couldn’t breath...😟
🙏🙏❤️❤️❤️Thank god my husband was there and he bashed me on my back to dislodge the food! Yes he saved me!! If he wasn’t there in reality I am not sure if I would here right now writing this... 😢It was very scary.. It happened in front of the kids too! 😫
__________________________
😯This shows and taught me that life is way too short and anything can happen at any time.. I am fit and healthy.. this can happen to anyone! #becareful  and chew your food into tiny pieces! 😬
________________________
✔️So I have set my goals to strive towards over the next year and I am going to give it everything I have to get there!👊
__________________________
💪I am still here and stronger than ever! Wake call received LOUD and CLEAR!! #letsdothis #changinglivesdaily .
.
#wakeupcall #strongerthanever #strongerthaneverbefore #stillhere #merrisnutritionandfitness #strongwomen #strongmind #happytobehere #fitmum #fitmelbournemum #melbournefitness #fitnesscomp #goingtodothis #mindstrong #fitfammelbourne #realitycheck #healthymindset #healthylifestile #onlinecoaching #dietcoaching #nutritioncoach #nutritioncoaching #loudandclear
💡Chase your dreams and make them happen today!! #dontwastemytime  __________________________ 🙍‍♀️Don’t keep dreaming, if you want it go and get it! #today  ___________________________ 👀 This week was a real eye opener to me.. that life is too short and if you want something just do it!! Don’t think that one day I might do it!! #makeithappen  ___________________________ 🙏My life was saved this week by my husband!! 😱Yes you heard right!! 👉We were having dinner during the week and I started choking on my food (got stuck in my wind pipe). I stated blacking out and couldn’t breath...😟 🙏🙏❤️❤️❤️Thank god my husband was there and he bashed me on my back to dislodge the food! Yes he saved me!! If he wasn’t there in reality I am not sure if I would here right now writing this... 😢It was very scary.. It happened in front of the kids too! 😫 __________________________ 😯This shows and taught me that life is way too short and anything can happen at any time.. I am fit and healthy.. this can happen to anyone! #becareful  and chew your food into tiny pieces! 😬 ________________________ ✔️So I have set my goals to strive towards over the next year and I am going to give it everything I have to get there!👊 __________________________ 💪I am still here and stronger than ever! Wake call received LOUD and CLEAR!! #letsdothis  #changinglivesdaily  . . #wakeupcall  #strongerthanever  #strongerthaneverbefore  #stillhere  #merrisnutritionandfitness  #strongwomen  #strongmind  #happytobehere  #fitmum  #fitmelbournemum  #melbournefitness  #fitnesscomp  #goingtodothis  #mindstrong  #fitfammelbourne  #realitycheck  #healthymindset  #healthylifestile  #onlinecoaching  #dietcoaching  #nutritioncoach  #nutritioncoaching  #loudandclear 
Do you struggle to find time to prep meals?⠀⠀⠀⠀⠀⠀⠀⠀⠀
*⠀⠀⠀⠀⠀⠀⠀⠀⠀
Of course you do, because you live in the real world⠀⠀⠀⠀⠀⠀⠀⠀⠀
*⠀⠀⠀⠀⠀⠀⠀⠀⠀
Also, filling out meal after meal of tupperware boxes of bland chicken and broccoli can just get repetitive and boring, meaning you're more likely to regress⠀⠀⠀⠀⠀⠀⠀⠀⠀
*⠀⠀⠀⠀⠀⠀⠀⠀⠀
A common question is how to eat well on the go, or from convenience foods.⠀⠀⠀⠀⠀⠀⠀⠀⠀
*⠀⠀⠀⠀⠀⠀⠀⠀⠀
This again comes down to false ideas of 'good' and 'bad' food. Just because you haven't cooked it, doesn't mean it's necessarily any worse for you⠀⠀⠀⠀⠀⠀⠀⠀⠀
*⠀⠀⠀⠀⠀⠀⠀⠀⠀
Plus, you can find loads of foods in express stores and garages these days that fit the bill of 'real food' and can help you towards your goals⠀⠀⠀⠀⠀⠀⠀⠀⠀
*⠀⠀⠀⠀⠀⠀⠀⠀⠀
Heck, even sandwiches/wraps these days contain decent amounts of protein if you look for the right ones⠀⠀⠀⠀⠀⠀⠀⠀⠀
*⠀⠀⠀⠀⠀⠀⠀⠀⠀
These are just a few options of common foods you can find on the go that can help suit your goals⠀⠀⠀⠀⠀⠀⠀⠀⠀
*⠀⠀⠀⠀⠀⠀⠀⠀⠀
Depending on overall calories/activities you can moderate your carbs and go for mostly veggies/salad over the starchier options⠀⠀⠀⠀⠀⠀⠀⠀⠀
*⠀⠀⠀⠀⠀⠀⠀⠀⠀
A go to for me while travelling is a pot of yoghurt, some cooked meat with some salad/raw veg and fruit⠀⠀⠀⠀⠀⠀⠀⠀⠀
*⠀⠀⠀⠀⠀⠀⠀⠀⠀
What's your go-to travel meal?⠀⠀⠀⠀⠀⠀⠀⠀⠀
*⠀⠀⠀⠀⠀⠀⠀⠀⠀
Reshape your perceptions, and don't let travelling/convenience options sabotage your goals⠀⠀⠀⠀⠀⠀⠀⠀⠀
*⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nextstepnutrition⠀⠀⠀⠀⠀⠀⠀⠀⠀
*⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nutrition #nutritioncoach #nutritioncoaching #fatloss #fatlosscoach #fatlossdiet #fatlosstips #diet #diettips #dieting #dietingishard #dietjourney #weightloss #weightlosscoach #weightlosstips #evidencebased #mnu #macros #iifym #flexibledieting #weightlossjourney
Do you struggle to find time to prep meals?⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ Of course you do, because you live in the real world⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ Also, filling out meal after meal of tupperware boxes of bland chicken and broccoli can just get repetitive and boring, meaning you're more likely to regress⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ A common question is how to eat well on the go, or from convenience foods.⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ This again comes down to false ideas of 'good' and 'bad' food. Just because you haven't cooked it, doesn't mean it's necessarily any worse for you⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ Plus, you can find loads of foods in express stores and garages these days that fit the bill of 'real food' and can help you towards your goals⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ Heck, even sandwiches/wraps these days contain decent amounts of protein if you look for the right ones⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ These are just a few options of common foods you can find on the go that can help suit your goals⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ Depending on overall calories/activities you can moderate your carbs and go for mostly veggies/salad over the starchier options⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ A go to for me while travelling is a pot of yoghurt, some cooked meat with some salad/raw veg and fruit⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ What's your go-to travel meal?⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ Reshape your perceptions, and don't let travelling/convenience options sabotage your goals⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ #nextstepnutrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ #nutrition  #nutritioncoach  #nutritioncoaching  #fatloss  #fatlosscoach  #fatlossdiet  #fatlosstips  #diet  #diettips  #dieting  #dietingishard  #dietjourney  #weightloss  #weightlosscoach  #weightlosstips  #evidencebased  #mnu  #macros  #iifym  #flexibledieting  #weightlossjourney 
So over the weekend I learnt something new about myself 😳. I DON’T want to run a marathon! 😂😂
.
.
.
Might be obvious right? But I hadn’t thought it through! 🙈🙈
.
.
.
Turns out when you actually think about things, sometimes what you thought you wanted wasn’t what you wanted at all! The clue is there, when you’re constantly distracting yourself from working towards it.
.
.
.
Turns out what I was wanting the whole time is to be fitter and healthier than I’ve ever been.... and that there are actually a number of ways I can do that! 🤪
.
.
.
So please make sure you are 100% attracted to your goal before you set it. I promise life gets easier when you’re honest with yourself! Don’t get me wrong I like running! But I think I’ll be fine just to hit 5k 🏃‍♀️👍😂 xx

#healthyweightloss #healthjourney #changingmylife #workingonmyself #plantprotein #nutritioncoaching #transformationcoach #transformationchallenge #fitnessfamily #healthymum #healthymummy #notadiet #itsnotadietitsalifestyle #healthgoals #moreenergy #investinyourhealth #healthyfromtheinsideout #goodnutrition #shaketime #glutenfreefood #toxinfreeliving #wholefoodnutrition #30daystohealthyliving #smoothieaddict #nocaloriecounting #feelgoodfood #eathappy #digestivehealth #guthealthmatters #lookafteryourself
So over the weekend I learnt something new about myself 😳. I DON’T want to run a marathon! 😂😂 . . . Might be obvious right? But I hadn’t thought it through! 🙈🙈 . . . Turns out when you actually think about things, sometimes what you thought you wanted wasn’t what you wanted at all! The clue is there, when you’re constantly distracting yourself from working towards it. . . . Turns out what I was wanting the whole time is to be fitter and healthier than I’ve ever been.... and that there are actually a number of ways I can do that! 🤪 . . . So please make sure you are 100% attracted to your goal before you set it. I promise life gets easier when you’re honest with yourself! Don’t get me wrong I like running! But I think I’ll be fine just to hit 5k 🏃‍♀️👍😂 xx #healthyweightloss  #healthjourney  #changingmylife  #workingonmyself  #plantprotein  #nutritioncoaching  #transformationcoach  #transformationchallenge  #fitnessfamily  #healthymum  #healthymummy  #notadiet  #itsnotadietitsalifestyle  #healthgoals  #moreenergy  #investinyourhealth  #healthyfromtheinsideout  #goodnutrition  #shaketime  #glutenfreefood  #toxinfreeliving  #wholefoodnutrition  #30daystohealthyliving  #smoothieaddict  #nocaloriecounting  #feelgoodfood  #eathappy  #digestivehealth  #guthealthmatters  #lookafteryourself 
Heyyyy!! I like keeping in touch with all of you, and my email list is the best way. Social media is great but it can be ...well social media, so I don’t want that limiting our interaction. 
Sign up for my email list so we can keep in touch, I can give you nutrition tips/workouts/ recipes, and other cool stuff. When you sign up, you’ll receive a FREE guide. Don’t worry, I won’t spam you....my boys don’t allow me that much time 🤦🏾‍♀️😄. bit.ly/bpemaillist 
#emaillist
#stayconnected
#nutritioncoach 
#nutritioncoaching 
#nutritiontips 
#weightlosstips 
#weightmanagement 
#weightlossspecialist 
#healthywaist 
#healthylifestyle 
#healthyliving 
#healthblogger 
#healthylivingisnotafad 
#bepositivehw 
#momofboys
Heyyyy!! I like keeping in touch with all of you, and my email list is the best way. Social media is great but it can be ...well social media, so I don’t want that limiting our interaction. Sign up for my email list so we can keep in touch, I can give you nutrition tips/workouts/ recipes, and other cool stuff. When you sign up, you’ll receive a FREE guide. Don’t worry, I won’t spam you....my boys don’t allow me that much time 🤦🏾‍♀️😄. bit.ly/bpemaillist #emaillist  #stayconnected  #nutritioncoach  #nutritioncoaching  #nutritiontips  #weightlosstips  #weightmanagement  #weightlossspecialist  #healthywaist  #healthylifestyle  #healthyliving  #healthblogger  #healthylivingisnotafad  #bepositivehw  #momofboys 
It's true. So...what are you eating today? #nutrition #nutritioncoaching #personaltrainer #fitness
It’s not to late to come! See you at 6:30pm tonight! #napavalley #winecountry #winecountrycrossfit #nutrition #nutritioncoaching
Rolling through my L2 certification @precisionnutrition like 👀#becurious #staycurious #askquestions #growthmindset #curiosity #learning #nutritioncoaching #drinkthekoolaid
This is a great opportunity to change your health.  This program is good for new clients, past clients and current clients. Learn more and be held accountable with a team.  It's more than macros it's understanding the foundation you need to build with your food.  Get your questions answered. Feel empowered and surround yourself with like minded individuals. We believe in you and are ready to help you.  Sign up today.  Spaces are limited.  636 299 2208.  Integritytraininggroup.com 
#IntegrityTrainingSystems #TrainToLive #ChoicesMakeChanges #FoodIsFuel #YourBodyIsATemple
#PersonalTraining #GroupTraining #NutritionCoaching
#GodIsOurSource
#SeekHimFirst
This is a great opportunity to change your health. This program is good for new clients, past clients and current clients. Learn more and be held accountable with a team. It's more than macros it's understanding the foundation you need to build with your food. Get your questions answered. Feel empowered and surround yourself with like minded individuals. We believe in you and are ready to help you. Sign up today. Spaces are limited. 636 299 2208. Integritytraininggroup.com #IntegrityTrainingSystems  #TrainToLive  #ChoicesMakeChanges  #FoodIsFuel  #YourBodyIsATemple  #PersonalTraining  #GroupTraining  #NutritionCoaching  #GodIsOurSource  #SeekHimFirst 
PERFECTING THE PRE-TRAINING MEAL.

Now, most people feel mega uncomfortable or sick when they train – We’ve all been there. This in part is due to your training intensity, but mostly attributed to both WHAT and WHEN you eat.

Imagine running around on a belly full of potatoes. I can predict that you’ll be seeing those same potatoes again, albeit in a different churned form. B-E-A-UTIFUL.

Therefore, we need to account for the rate of digestion and absorption of certain foods to overcome this. Generally speaking, the closer you eat to the session, the more liquefied the meal needs to be.

This is why I love programming liquid nutrition when you’re eating close to training. You’re not setting your alarm for 3am to have a solid meal before your 6am session; therefore we need something fast absorbing so it’s not sitting in your gut whilst you train – liquid nutrition is key here.

Likewise, the further away you eat from your session, the more solid the meal can be where you can add in harder to digest proteins such as red meat, extra fat and fibre as you’ll have more time to digest this so it doesn’t sit too heavy in your gut.

The predictable caveat here is that everyone is different – so use this guide above as a starting point and adjust accordingly.

Don’t be the melt in the room that keep throwing up because they’ve ‘trained too hard’. It just shows that you’re pre training meal sucks – Time to sort this out champ.
PERFECTING THE PRE-TRAINING MEAL. Now, most people feel mega uncomfortable or sick when they train – We’ve all been there. This in part is due to your training intensity, but mostly attributed to both WHAT and WHEN you eat. Imagine running around on a belly full of potatoes. I can predict that you’ll be seeing those same potatoes again, albeit in a different churned form. B-E-A-UTIFUL. Therefore, we need to account for the rate of digestion and absorption of certain foods to overcome this. Generally speaking, the closer you eat to the session, the more liquefied the meal needs to be. This is why I love programming liquid nutrition when you’re eating close to training. You’re not setting your alarm for 3am to have a solid meal before your 6am session; therefore we need something fast absorbing so it’s not sitting in your gut whilst you train – liquid nutrition is key here. Likewise, the further away you eat from your session, the more solid the meal can be where you can add in harder to digest proteins such as red meat, extra fat and fibre as you’ll have more time to digest this so it doesn’t sit too heavy in your gut. The predictable caveat here is that everyone is different – so use this guide above as a starting point and adjust accordingly. Don’t be the melt in the room that keep throwing up because they’ve ‘trained too hard’. It just shows that you’re pre training meal sucks – Time to sort this out champ.
🍎 On a salad, on-the-go, chopped with nut butter- we'd say there is no wrong way to enjoy an apple! The only downside of this week's fun food fact is realizing that we'll never be able to taste them all!
⠀⠀⠀⠀
Tag an apple-loving friend and see if they are up to the challenge! 😂 #ITNFunFoodFact
🍎 On a salad, on-the-go, chopped with nut butter- we'd say there is no wrong way to enjoy an apple! The only downside of this week's fun food fact is realizing that we'll never be able to taste them all! ⠀⠀⠀⠀ Tag an apple-loving friend and see if they are up to the challenge! 😂 #ITNFunFoodFact 
A universal truth about me: I will do yoga, especially arm balances, anywhere... I’ve recently reconnected with my practice more, and I can’t get enough. 
Shout out to @marienlyststrandhotel for the beautiful yoga room.
A universal truth about me: I will do yoga, especially arm balances, anywhere... I’ve recently reconnected with my practice more, and I can’t get enough. Shout out to @marienlyststrandhotel for the beautiful yoga room.
START IN THE KITCHEN
•
Exercising excessively to "burn calories" or make up for poor nutrition choices doesn't work long term. It will make going to the gym tedious and eating sacrilegious. It’s the perfect recipe to drive you away from a healthy holistic lifestyle.
•
Start with the basics...
✔️ Eat Slowly
✔️ Eat to 80% Full
✔️ Choose foods which nourish your body
✔️ Don’t castigate yourself for not being perfect
•
Consistency in your daily habits (baby steps) works far better than trying to make up for a perceived ‘bad’ choice/meal/day (compensation).
•
#HealthyLifestyle
START IN THE KITCHEN • Exercising excessively to "burn calories" or make up for poor nutrition choices doesn't work long term. It will make going to the gym tedious and eating sacrilegious. It’s the perfect recipe to drive you away from a healthy holistic lifestyle. • Start with the basics... ✔️ Eat Slowly ✔️ Eat to 80% Full ✔️ Choose foods which nourish your body ✔️ Don’t castigate yourself for not being perfect • Consistency in your daily habits (baby steps) works far better than trying to make up for a perceived ‘bad’ choice/meal/day (compensation). • #HealthyLifestyle 
You have two choices: ⁣
⁣
1) Pay now at the grocery store/gym or 2) Pay later at the hospital/doctors office. ⁣
⁣
Option # 1 results in you living your best life, becoming your best version ~ a more vibrant & energized version of you. ⁣
⁣
Option # 2 results in a lifetime of health issues, low confidence & very often, physical pain. ⁣
⁣
I don’t know about you ~ but this is a no brainer for me. I choose to love & honor my body every single time. Why? Because I know I’m worth it & I LOVE MYSELF! ⁣
⁣
Love & Light,⁣
⁣
xx Christine 🌱✨⁣
You have two choices: ⁣ ⁣ 1) Pay now at the grocery store/gym or 2) Pay later at the hospital/doctors office. ⁣ ⁣ Option # 1 results in you living your best life, becoming your best version ~ a more vibrant & energized version of you. ⁣ ⁣ Option # 2 results in a lifetime of health issues, low confidence & very often, physical pain. ⁣ ⁣ I don’t know about you ~ but this is a no brainer for me. I choose to love & honor my body every single time. Why? Because I know I’m worth it & I LOVE MYSELF! ⁣ ⁣ Love & Light,⁣ ⁣ xx Christine 🌱✨⁣
Evidence based practice is something to which all coaches and nutritionists should adhere -
But that does not mean that a coach must only recommend a client do things that have specifically been studied, nor does it mean you can’t recommend things that have been shown to be ineffective
-
Allow us to explain -
The best available evidence indicates that intermittent fasting does not provide any benefit over and above the calorie restriction that it helps you create
-
BUT -
If a client prefers this kind of eating and it simplifies their life, you may want to keep it in your mind -
Flexibility in dieting is important, but at the same time if preparing nutrient dense foods ahead of time and sticking to unprocessed foods exclusively helps a client develop the habits that they will need to utilise a more flexible approach to dieting later on, then cutting out ‘junk’ food over the short terms isn’t a bad idea -
We should avoid things that are potentially harmful, and things that have been demonstrated to be ineffective if they require a lot of time, effort, or money -
But if a client wants to try a dietary approach or training tactic that is unproven, or even definitively no better than other approach, but that still allows them to adhere to the basic fundamental structure of a healthy diet or effective training program? -
Let them -
Go for it! -
Evidence based practice is about more than reading research -
(Though of course that’s still a very important part!!)
-
-
-
-
#BTNacademy #nutrition #nutritioneducation #fitness #dieting #evidencebasedpractice #research #adherence #fatloss #nutritioncoaching #PersonalTrainer #PT #ukfitfam #health #healthydiet #clientsuccess #gym #fit #healthy #motivation
Evidence based practice is something to which all coaches and nutritionists should adhere - But that does not mean that a coach must only recommend a client do things that have specifically been studied, nor does it mean you can’t recommend things that have been shown to be ineffective - Allow us to explain - The best available evidence indicates that intermittent fasting does not provide any benefit over and above the calorie restriction that it helps you create - BUT - If a client prefers this kind of eating and it simplifies their life, you may want to keep it in your mind - Flexibility in dieting is important, but at the same time if preparing nutrient dense foods ahead of time and sticking to unprocessed foods exclusively helps a client develop the habits that they will need to utilise a more flexible approach to dieting later on, then cutting out ‘junk’ food over the short terms isn’t a bad idea - We should avoid things that are potentially harmful, and things that have been demonstrated to be ineffective if they require a lot of time, effort, or money - But if a client wants to try a dietary approach or training tactic that is unproven, or even definitively no better than other approach, but that still allows them to adhere to the basic fundamental structure of a healthy diet or effective training program? - Let them - Go for it! - Evidence based practice is about more than reading research - (Though of course that’s still a very important part!!) - - - - #BTNacademy  #nutrition  #nutritioneducation  #fitness  #dieting  #evidencebasedpractice  #research  #adherence  #fatloss  #nutritioncoaching  #PersonalTrainer  #PT  #ukfitfam  #health  #healthydiet  #clientsuccess  #gym  #fit  #healthy  #motivation 
•
Welcome to the new Stay Active 502! Your home and outlet to a journey that starts now! 📲 The simple fact is we all need accountability with our busy lives, something that can keep you on track and let you know your progress!

Featured here is the integrated 📱 app:
Full Account ✅
Calendar Schedule ✅
Meal plans & Food lists ✅
Workouts & Video instruction ✅
Any questions or inquiries please message or comment! Let’s end this year strong!
*
*
*
#fitness #onlinecoaching #health #app #fitfam #fitnessjourney #workouts #nutritioncoaching #stayactive #igfit #igfitness #instafit #instaworkout #instatrainer #personaltrainer
• Welcome to the new Stay Active 502! Your home and outlet to a journey that starts now! 📲 The simple fact is we all need accountability with our busy lives, something that can keep you on track and let you know your progress! Featured here is the integrated 📱 app: Full Account ✅ Calendar Schedule ✅ Meal plans & Food lists ✅ Workouts & Video instruction ✅ Any questions or inquiries please message or comment! Let’s end this year strong! * * * #fitness  #onlinecoaching  #health  #app  #fitfam  #fitnessjourney  #workouts  #nutritioncoaching  #stayactive  #igfit  #igfitness  #instafit  #instaworkout  #instatrainer  #personaltrainer 
“The recognition of the need to change has to be a greater force than the luxury of staying the same.” (Marvin J. Ashton)....I’m walking into Thursday with a renewed sense of where I’m going and what I’m doing here. Truth of the matter is that I’ve been in an interesting period of anticipating and waiting for change. Our family will be packing up and moving across country to TN in a couple of months. Aside from that change, there’s been some other changes that have been a little rough for me to process. To list them off seems not as hard-hitting as they feel, but for starters I know there’s a lot of you who struggle with and wonder about the transition from counting macros to not counting macros. Is it possible? How do you do it? Do you worry about gaining weight? I’m equally anxious & excited to share that part of my health & overall well-being “journey” with you as I show you how I used what I learned with macros to pull away from the app (for the love of all that is there not a less worn out word😉). I’m also in a phase of Crossfit where I’m trying to get back to the root of why I love it—moving & exercising for the sake of that it makes me FEEL good. And of course the thought of moving my family across country is completely exciting and equally heartbreaking, and I guess I just feel for the first time in a long time, change is beating down my doors HARD in many aspects of my life, breathing down my neck, and shaking my dang foundation. Dramatic? Absolutely. How I feel? Absolutely. Change can be painful. I think that’s why we resist it so much. But I know how beautiful the growth part of it can be too. The part where we progress. The part where you show yourself what you’re made of. Change is often made to be the enemy, but I’m choosing to make it the good guy today. I refuse to fight and resist it before I even know what I could become if I embraced it. For now, I choose to embrace it.
.
...talk to me though in 2 months when I have to put my money where my mouth is and move our family across country.😂 Until then, bring it! Any words of wisdom for this momma about change?❤️🤷🏼‍♀️🙏🏼
“The recognition of the need to change has to be a greater force than the luxury of staying the same.” (Marvin J. Ashton)....I’m walking into Thursday with a renewed sense of where I’m going and what I’m doing here. Truth of the matter is that I’ve been in an interesting period of anticipating and waiting for change. Our family will be packing up and moving across country to TN in a couple of months. Aside from that change, there’s been some other changes that have been a little rough for me to process. To list them off seems not as hard-hitting as they feel, but for starters I know there’s a lot of you who struggle with and wonder about the transition from counting macros to not counting macros. Is it possible? How do you do it? Do you worry about gaining weight? I’m equally anxious & excited to share that part of my health & overall well-being “journey” with you as I show you how I used what I learned with macros to pull away from the app (for the love of all that is there not a less worn out word😉). I’m also in a phase of Crossfit where I’m trying to get back to the root of why I love it—moving & exercising for the sake of that it makes me FEEL good. And of course the thought of moving my family across country is completely exciting and equally heartbreaking, and I guess I just feel for the first time in a long time, change is beating down my doors HARD in many aspects of my life, breathing down my neck, and shaking my dang foundation. Dramatic? Absolutely. How I feel? Absolutely. Change can be painful. I think that’s why we resist it so much. But I know how beautiful the growth part of it can be too. The part where we progress. The part where you show yourself what you’re made of. Change is often made to be the enemy, but I’m choosing to make it the good guy today. I refuse to fight and resist it before I even know what I could become if I embraced it. For now, I choose to embrace it. . ...talk to me though in 2 months when I have to put my money where my mouth is and move our family across country.😂 Until then, bring it! Any words of wisdom for this momma about change?❤️🤷🏼‍♀️🙏🏼
Are you #vegetarian and wondering how to get in some extra protein? .

Or a meat lover but STILL need extra sources of protein? .

Check out some of my favorite brands of lentil pastas, protein pancakes and #plantbased protein bars! .

These are great back ups to have on hand if you're running low on protein options with your weekly meal prep! .

My personal favorites? @explorecuisine , @birchbenders , @bhufoods bars and @perfectbar ! .

#getinyourprotein #buildmuscle #buildleanmass #macros #somanyoptions #justtonameafew #nutritioncoaching .

@projectrisefitness @jaxmariemiller
Are you #vegetarian  and wondering how to get in some extra protein? . Or a meat lover but STILL need extra sources of protein? . Check out some of my favorite brands of lentil pastas, protein pancakes and #plantbased  protein bars! . These are great back ups to have on hand if you're running low on protein options with your weekly meal prep! . My personal favorites? @explorecuisine , @birchbenders , @bhufoods bars and @perfectbar ! . #getinyourprotein  #buildmuscle  #buildleanmass  #macros  #somanyoptions  #justtonameafew  #nutritioncoaching  . @projectrisefitness @jaxmariemiller
Overwhelmed? Tired? Craving sugar? Can’t sleep?⠀⠀
⠀⠀
All of these can be related to the constant stress we feel in our lives. We know that stress can have a huge impact on our health and wellness.⠀⠀
⠀⠀
Your adrenal glands produce hormones in response to stress. After long-term daily stress, they get overworked and stopped responding normally to stressors, which is referred as adrenal fatigue. ⠀⠀
⠀⠀
Read more about the popular topic of adrenal fatigue in my blog here: bit.ly/2la95Y6 ⠀⠀
⠀⠀
___
Want to learn more about adrenal fatigue? Connect with me at @renuwellness 👥
・・・
#ReNuWellness #nutrition #lifestyle #health #wellness #hormones #hormonesbalance #hormonesbalancing #weightloss #flexibledieting #macroscounting #adrenalfatigue #weightlossresistance #onlinecoaching #nutritioncoaching #lifestylecoaching #nutritionist #holisticnutritionist ⠀
#holisticnutrition #sportsnutrition #sportnutrition #nutritionCoach #nutritional #nutritiontips #nutritionplan #healthynutrition #completenutrition #ResetProgram
Overwhelmed? Tired? Craving sugar? Can’t sleep?⠀⠀ ⠀⠀ All of these can be related to the constant stress we feel in our lives. We know that stress can have a huge impact on our health and wellness.⠀⠀ ⠀⠀ Your adrenal glands produce hormones in response to stress. After long-term daily stress, they get overworked and stopped responding normally to stressors, which is referred as adrenal fatigue. ⠀⠀ ⠀⠀ Read more about the popular topic of adrenal fatigue in my blog here: bit.ly/2la95Y6 ⠀⠀ ⠀⠀ ___ Want to learn more about adrenal fatigue? Connect with me at @renuwellness 👥 ・・・ #ReNuWellness  #nutrition  #lifestyle  #health  #wellness  #hormones  #hormonesbalance  #hormonesbalancing  #weightloss  #flexibledieting  #macroscounting  #adrenalfatigue  #weightlossresistance  #onlinecoaching  #nutritioncoaching  #lifestylecoaching  #nutritionist  #holisticnutritionist  ⠀ #holisticnutrition  #sportsnutrition  #sportnutrition  #nutritionCoach  #nutritional  #nutritiontips  #nutritionplan  #healthynutrition  #completenutrition  #ResetProgram 
Stuck in a rut when it comes to lunches? Tired of sandwiches and fast food?

Subscribe to my newsletter to receive a FREE Downloadable Healthy Lunches Recipe Book!
🥦🍎🍏🍠🍇🍍🥥🥑
Click the link in my profile. 💗
Stuck in a rut when it comes to lunches? Tired of sandwiches and fast food? Subscribe to my newsletter to receive a FREE Downloadable Healthy Lunches Recipe Book! 🥦🍎🍏🍠🍇🍍🥥🥑 Click the link in my profile. 💗
Greeat post from @thefitnesschef_ .
I’m big fan of all kind of burger. The fact is, depend on your diet, body composition, health etc what’s better option to you. You can’t go wrong with this keto burger. Contain pretty good amount of protein and fats which you body need. Actually when you don’t have active life your body doesn’t need carbs too much.
.
______
#thesixpackguide #weightlosscoach #fitnesstransformation #cardioworkout #fatlossjourney #fitnessgoals #nutritioncoaching #workoutideas #weightlosscommunity #doyouevenlift #musclemass #hypertrophy
Greeat post from @thefitnesschef_ . I’m big fan of all kind of burger. The fact is, depend on your diet, body composition, health etc what’s better option to you. You can’t go wrong with this keto burger. Contain pretty good amount of protein and fats which you body need. Actually when you don’t have active life your body doesn’t need carbs too much. . ______ #thesixpackguide  #weightlosscoach  #fitnesstransformation  #cardioworkout  #fatlossjourney  #fitnessgoals  #nutritioncoaching  #workoutideas  #weightlosscommunity  #doyouevenlift  #musclemass  #hypertrophy 
💥JUST START💥
•
We all know the feeling, somewhere new, something different, undecided, we go back and fourth in our head wether we should be patient or dive right in
•
The truth is all you need to do is start!!!
•
Make the call, step foot in the gym, start eating better, ask the questions, and JUST START!
•
You won’t regret it, change your lifestyle today for the better!
•
#midweekmotivation #100percenteveryday #lookgoodfeelbetter #hardwork #nutritioncoaching #barrie #alliston #yyz #juststart
💥JUST START💥 • We all know the feeling, somewhere new, something different, undecided, we go back and fourth in our head wether we should be patient or dive right in • The truth is all you need to do is start!!! • Make the call, step foot in the gym, start eating better, ask the questions, and JUST START! • You won’t regret it, change your lifestyle today for the better! • #midweekmotivation  #100percenteveryday  #lookgoodfeelbetter  #hardwork  #nutritioncoaching  #barrie  #alliston  #yyz  #juststart 
#tbt A year ago I registered for a year long program to become a Health and Wellness Coach at the Integrative Institute of Nutrition. It took me on a personal self-love journey. Nutrition comes in all shapes and sizes but it’s what works for you that matters.
🍓
This week is the last module in the @nutritionschool and it was wonderful to revisit the @deepakchopra lecture I attended in April at the IIN Conference in Miami. If Deepak is doing a talk near your hometown I highly recommend going as he is extremely knowledgeable in many areas but especially the microbiome.
🥦
Besides the speakers, I was incredibly in awe and inspired by these students pictured above. They opened me up and helped me delve deeper into why I wanted to start my own coaching business @livewellenhanceyou . I’m so grateful for that weekend away and am looking forward to what the future holds.
🥑
If you are looking for a nutrition, fitness, and self-care coach contact me today for a complimentary health consultation.
🍅
If you’re interested in learning more about #iin helping yourself and others, make sure to DM me and I’ll be happy to answer any of your questions!.
.....
#livewellenhanceyou #happyplace #iinlive #inspirationaljourneys #healthcoachlife #miamitrip #iinconference2018 #entrepreneurlife #lunchtimebreak #nutritioncoaching #selfcare #thursdaythoughts #staytruetoyourself #chicagocoach #livelaughlovelife
#tbt  A year ago I registered for a year long program to become a Health and Wellness Coach at the Integrative Institute of Nutrition. It took me on a personal self-love journey. Nutrition comes in all shapes and sizes but it’s what works for you that matters. 🍓 This week is the last module in the @nutritionschool and it was wonderful to revisit the @deepakchopra lecture I attended in April at the IIN Conference in Miami. If Deepak is doing a talk near your hometown I highly recommend going as he is extremely knowledgeable in many areas but especially the microbiome. 🥦 Besides the speakers, I was incredibly in awe and inspired by these students pictured above. They opened me up and helped me delve deeper into why I wanted to start my own coaching business @livewellenhanceyou . I’m so grateful for that weekend away and am looking forward to what the future holds. 🥑 If you are looking for a nutrition, fitness, and self-care coach contact me today for a complimentary health consultation. 🍅 If you’re interested in learning more about #iin  helping yourself and others, make sure to DM me and I’ll be happy to answer any of your questions!. ..... #livewellenhanceyou  #happyplace  #iinlive  #inspirationaljourneys  #healthcoachlife  #miamitrip  #iinconference2018  #entrepreneurlife  #lunchtimebreak  #nutritioncoaching  #selfcare  #thursdaythoughts  #staytruetoyourself  #chicagocoach  #livelaughlovelife 
Some of you probably think I'm crazy on point 5. But let me give you some context here. Let's say we have someone who only consumes protein. They consume a tonne of it. So much so, that they actually are pushing 30% bodyfat.⁣
⁣
 Now If I told this unicorn to consume less protein, what do you think would happen?⁣
⁣
 They'd Lose Weight! 🏅⁣
⁣
 Now I'm not saying this person exists. And if you care about lean mass and performance, cutting protein is the last thing I'd do.⁣
⁣
 However, if you wanted to cut calories to lose weight and you did indeed reduce your protein intake, you would still lose weight... And also a lot of lean mass.⁣
⁣
 Now that we have that out of the way, you can see a pattern here.⁣
⁣
 Every point above is about consuming less calories. Reducing your macros = reducing your calorie intake. That simple.⁣
⁣
 I don't care if you want to decrease carbs, fats, or proteins to lose weight. Because at the end of the day the ONLY thing that matter when losing weight with nutrition is a reduction in calorie intake. ⁣
⁣
#ThesStrengthGang⁣
⁣
⁣
⁣
⁣
⁣
#deadlifting #deadliftday #stronglifts #stronglifts5x5 #powerlifters #powerlift #benchpressing #powerbodybuilding #powerliftingmotivation #powerliftinglife #performancenutrition #sportsnutrition #sportnutrition #nutritioncoaching #fitnessnutrition #sportsnutrition #nutritioncoach #nutritionplan #nutritiontips #nutritioniskey #nutritionplan #athleticperformance #carbohydrates  #lowcarblife  #strengthnutrition #nutrition #protein #iifym #eattoperform
Some of you probably think I'm crazy on point 5. But let me give you some context here. Let's say we have someone who only consumes protein. They consume a tonne of it. So much so, that they actually are pushing 30% bodyfat.⁣ ⁣ Now If I told this unicorn to consume less protein, what do you think would happen?⁣ ⁣ They'd Lose Weight! 🏅⁣ ⁣ Now I'm not saying this person exists. And if you care about lean mass and performance, cutting protein is the last thing I'd do.⁣ ⁣ However, if you wanted to cut calories to lose weight and you did indeed reduce your protein intake, you would still lose weight... And also a lot of lean mass.⁣ ⁣ Now that we have that out of the way, you can see a pattern here.⁣ ⁣ Every point above is about consuming less calories. Reducing your macros = reducing your calorie intake. That simple.⁣ ⁣ I don't care if you want to decrease carbs, fats, or proteins to lose weight. Because at the end of the day the ONLY thing that matter when losing weight with nutrition is a reduction in calorie intake. ⁣ ⁣ #ThesStrengthGang ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ #deadlifting  #deadliftday  #stronglifts  #stronglifts5x5  #powerlifters  #powerlift  #benchpressing  #powerbodybuilding  #powerliftingmotivation  #powerliftinglife  #performancenutrition  #sportsnutrition  #sportnutrition  #nutritioncoaching  #fitnessnutrition  #sportsnutrition  #nutritioncoach  #nutritionplan  #nutritiontips  #nutritioniskey  #nutritionplan  #athleticperformance  #carbohydrates  #lowcarblife  #strengthnutrition  #nutrition  #protein  #iifym  #eattoperform 
BALANCED PLATE || I've been talking to more and more clients about eating a balanced meal to avoid energy crashes, cravings, binge eating and help support weight loss. What does a balanced meal look like in real life? With using your hands as an eyeball for portion sizes of veggies/starch/fat/protein, the ideal portion ratios are 2 fists worth of green veggies, 1 small cupped hand of smart carbs, 1-2 Thumbs of healthy fats, and 1 palm size of protein. If you are on a therapeutic diet, your ratios might look different than this, but this is a great place to start!
.
.
I love this visual from @FunctionalFoods because it shows a real-life example of how you can eat MOSTLY  plants, but still include some starches, healthy fats and animal protein if that works best for your body :)
.
.
.

#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 #balancedmeal #portionsize #portioncontrol
BALANCED PLATE || I've been talking to more and more clients about eating a balanced meal to avoid energy crashes, cravings, binge eating and help support weight loss. What does a balanced meal look like in real life? With using your hands as an eyeball for portion sizes of veggies/starch/fat/protein, the ideal portion ratios are 2 fists worth of green veggies, 1 small cupped hand of smart carbs, 1-2 Thumbs of healthy fats, and 1 palm size of protein. If you are on a therapeutic diet, your ratios might look different than this, but this is a great place to start! . . I love this visual from @FunctionalFoods because it shows a real-life example of how you can eat MOSTLY plants, but still include some starches, healthy fats and animal protein if that works best for your body :) . . . #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  #balancedmeal  #portionsize  #portioncontrol 
No matter what the big ‘chain’ says, a calorie is NOT a calorie!

Download this handy infograph 
https://mailchi.mp/fbef24f6d97c/calorie-counting-debunked-pack

Link In Bio
#nutrition #nutritioncoaching #succeednutrition #fitness #diet #weightloss #health
Love that my boys get excited to “workout” with me!! Love that Henrik will say “mom I’m pretty strong from exercising”. It’s pretty cool to see, and really something we can do together!! I’m not a big fan of monster truck smash games🤷‍♀️😜. Lol!! Doing this thing, one day at a time with these munchkins in tow, and it has been an amazing journey so far! ❤️🏋️‍♀️
•••••••••••••••••••••••••••••••
Today was another @empowerfityeg workout!!❤️🤗👍🏋️‍♀️💪
So today get in some movement and let me know how it goes!!!
Love that my boys get excited to “workout” with me!! Love that Henrik will say “mom I’m pretty strong from exercising”. It’s pretty cool to see, and really something we can do together!! I’m not a big fan of monster truck smash games🤷‍♀️😜. Lol!! Doing this thing, one day at a time with these munchkins in tow, and it has been an amazing journey so far! ❤️🏋️‍♀️ ••••••••••••••••••••••••••••••• Today was another @empowerfityeg workout!!❤️🤗👍🏋️‍♀️💪 So today get in some movement and let me know how it goes!!!
🍞HEALTHY FRENCH TOAST😍
🔸INGREDIENTS:
Nonstick spray coating
1 slightly beaten egg
1 slightly beaten egg white
3/4 cup skim milk
1 1/2 teaspoon vanilla
8 1/2-inch-thick slices French bread
1/4 teaspoon finely shredded orange peel
2/3 cup orange juice
1 tablespoon honey
1 1/2 teaspoons cornstarch
1/8 teaspoon ground cinnamon
🔹DIRECTIONS:
Spray a large baking sheet with nonstick spray coating. In a shallow bowl combine egg, egg white, milk, and vanilla. Dip bread slices in egg mixture just long enough to coat both sides. Place on baking sheet.
Bake in a 450 degrees oven about 6 minutes or till bread is lightly browned. Turn bread over and bake 5 to 8 minutes more or till golden.
Meanwhile, for syrup, in a small saucepan stir together orange peel, orange juice, honey, cornstarch, and cinnamon. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more. Serve toast with warm orange syrup.
▪️Serves 4.
▪️Calories: 282/serving
.
⏱TIME:
Preparation Time: 10 min. Cooking Time: 11 min.
NUTRITIONAL INFORMATION PER SERVING:
11g protein
51g carbohydrate 4g fat
72mg cholesterol 460mg sodium 248mg potassium
.
#healthevo #health #healthapp #fitness #fit #fitnessapp #workout #exercise #personaltrainer #onlinecoach #healthcoach #motivation #wellness #mealplan #nutrition #nutritioncoaching #dietitian #diseaseprevention #publichealth
🍞HEALTHY FRENCH TOAST😍 🔸INGREDIENTS: Nonstick spray coating 1 slightly beaten egg 1 slightly beaten egg white 3/4 cup skim milk 1 1/2 teaspoon vanilla 8 1/2-inch-thick slices French bread 1/4 teaspoon finely shredded orange peel 2/3 cup orange juice 1 tablespoon honey 1 1/2 teaspoons cornstarch 1/8 teaspoon ground cinnamon 🔹DIRECTIONS: Spray a large baking sheet with nonstick spray coating. In a shallow bowl combine egg, egg white, milk, and vanilla. Dip bread slices in egg mixture just long enough to coat both sides. Place on baking sheet. Bake in a 450 degrees oven about 6 minutes or till bread is lightly browned. Turn bread over and bake 5 to 8 minutes more or till golden. Meanwhile, for syrup, in a small saucepan stir together orange peel, orange juice, honey, cornstarch, and cinnamon. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more. Serve toast with warm orange syrup. ▪️Serves 4. ▪️Calories: 282/serving . ⏱TIME: Preparation Time: 10 min. Cooking Time: 11 min. NUTRITIONAL INFORMATION PER SERVING: 11g protein 51g carbohydrate 4g fat 72mg cholesterol 460mg sodium 248mg potassium . #healthevo  #health  #healthapp  #fitness  #fit  #fitnessapp  #workout  #exercise  #personaltrainer  #onlinecoach  #healthcoach  #motivation  #wellness  #mealplan  #nutrition  #nutritioncoaching  #dietitian  #diseaseprevention  #publichealth 
Many people think of pumpkins as little more than a Halloween decoration or a thanksgiving pie filling. But we’ve got 7 reasons why you should rethink this plump, nutritious orange plant this holiday season! 🎃
Many people think of pumpkins as little more than a Halloween decoration or a thanksgiving pie filling. But we’ve got 7 reasons why you should rethink this plump, nutritious orange plant this holiday season! 🎃
😍BREAKFAST PIZZA😍
—
Who says eating healthy has to be boring?
—
Does eating healthy take a little more work? Yes, however it’s so worth it!
—
This is a recipe that I got from @fitness_cara😊
—
And it taste SO DAMN GOOD!❤️
—
If you are looking for a HEALTHY & DELICIOUS snack you need to try this out!
—
Oat Breakfast Pizza!
—
Ingredients:
1️⃣1 banana
2️⃣1 tsp vanilla extract
3️⃣1 tbs honey (optional)
4️⃣1 cup of oats
5️⃣Cinnamon to taste
—
Directions:
1️⃣Mash banana mix with vanilla extract and honey.
2️⃣Mix in 1 cup of oats and cinnamon.
3️⃣Spray cooking pan with cooking spray and form mixture into a pizza shape.
4️⃣Bake for 15 mins at 350
—
Topping:
1️⃣Mix 1/2 cup of 0% plain Greek yogurt with 1/4 scoop of protein powder.
2️⃣Option to add fruits of choice.
—
**If you want the crust to be thicker just add baking powder and a little water.**
—
Try it out and let me know what you think in the comments below!
—
AND if you want to learn how to eat foods like this and hit your fitness goals reach out to me now!💯
😍BREAKFAST PIZZA😍 — Who says eating healthy has to be boring? — Does eating healthy take a little more work? Yes, however it’s so worth it! — This is a recipe that I got from @fitness_cara😊 — And it taste SO DAMN GOOD!❤️ — If you are looking for a HEALTHY & DELICIOUS snack you need to try this out! — Oat Breakfast Pizza! — Ingredients: 1️⃣1 banana 2️⃣1 tsp vanilla extract 3️⃣1 tbs honey (optional) 4️⃣1 cup of oats 5️⃣Cinnamon to taste — Directions: 1️⃣Mash banana mix with vanilla extract and honey. 2️⃣Mix in 1 cup of oats and cinnamon. 3️⃣Spray cooking pan with cooking spray and form mixture into a pizza shape. 4️⃣Bake for 15 mins at 350 — Topping: 1️⃣Mix 1/2 cup of 0% plain Greek yogurt with 1/4 scoop of protein powder. 2️⃣Option to add fruits of choice. — **If you want the crust to be thicker just add baking powder and a little water.** — Try it out and let me know what you think in the comments below! — AND if you want to learn how to eat foods like this and hit your fitness goals reach out to me now!💯
Squat to Box - benefits?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅Ensures you squat to a consistent depth each time
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅Means you can’t cheat and ego-lift
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅Prevents any ‘butt-wink’ at the bottom of the squat
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅Teaches you to sit back into the squat
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Not everyone should back squat, but if you should I think this is a fantastic variation
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#onlinecoaching #strengthtraining #personaltraining #nutritioncoaching #fitness #training #lifting #fatloss #musclegain #weighttraining #coaching #igfitness #nutrition #flexibledieting #health #diet #cardio
Squat to Box - benefits? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Ensures you squat to a consistent depth each time ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Means you can’t cheat and ego-lift ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Prevents any ‘butt-wink’ at the bottom of the squat ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Teaches you to sit back into the squat ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not everyone should back squat, but if you should I think this is a fantastic variation ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #onlinecoaching  #strengthtraining  #personaltraining  #nutritioncoaching  #fitness  #training  #lifting  #fatloss  #musclegain  #weighttraining  #coaching  #igfitness  #nutrition  #flexibledieting  #health  #diet  #cardio 
Working lunch today because I need to get some work done and baby girl is napping! 💪🏻💗
Working lunch today because I need to get some work done and baby girl is napping! 💪🏻💗
Are you wondering what can happen by being consistent with your Nutrition & Workouts in 30 Days at CrossFit Kinnick? ...
Check out @nowuhjulz results from our recent 30-Day Nutrition Challenge.
…
Here are the results:
-⬇️ 6.6 lbs of Body Fat
-⬆️ 1.1 lbs of Lean Mass 💪
-⬇️ 2.9% Body Fat
…
Great Job Addiel!  You set goals and worked hard to achieve them.  Its not over yet but lets celebrate your success now.  Keep up the good work.
…
#kinnick #nutritioncoaching #nutritionmatters #everyoneneedssomehelp #takecontrolofyourhealth #fitness #crossfitkinnick #nutrition
Are you wondering what can happen by being consistent with your Nutrition & Workouts in 30 Days at CrossFit Kinnick? ... Check out @nowuhjulz results from our recent 30-Day Nutrition Challenge. … Here are the results: -⬇️ 6.6 lbs of Body Fat -⬆️ 1.1 lbs of Lean Mass 💪 -⬇️ 2.9% Body Fat … Great Job Addiel! You set goals and worked hard to achieve them. Its not over yet but lets celebrate your success now. Keep up the good work. … #kinnick  #nutritioncoaching  #nutritionmatters  #everyoneneedssomehelp  #takecontrolofyourhealth  #fitness  #crossfitkinnick  #nutrition 
I love this! I share it with my clients all the time. It explains why “no added sugar” muesli are still so high in sugar - they are usually packed with dried fruit. Dried fruit is mostly healthy (I say mostly because sometimes they are glazed in some form of added sugar), but some healthy foods can be high in calories so are not necessarily helpful for weight loss! Fresh fruit is a better bulkier choice for most people.
.
.
#fitnessmotivation #weightloss #weightlosstips #weightlossadvice #nutrition #calories #sugar #driedfruit #fruit #freshfruit #balance #hiddencalories #banana #raspberries #dieting #nutritioncoaching
I love this! I share it with my clients all the time. It explains why “no added sugar” muesli are still so high in sugar - they are usually packed with dried fruit. Dried fruit is mostly healthy (I say mostly because sometimes they are glazed in some form of added sugar), but some healthy foods can be high in calories so are not necessarily helpful for weight loss! Fresh fruit is a better bulkier choice for most people. . . #fitnessmotivation  #weightloss  #weightlosstips  #weightlossadvice  #nutrition  #calories  #sugar  #driedfruit  #fruit  #freshfruit  #balance  #hiddencalories  #banana  #raspberries  #dieting  #nutritioncoaching 
The kiddo and I are getting our vitamin D on while we still can! Fun fact: For most of us, it only takes about 10-15 minutes of sun exposure on 10% of our body (think hands and face) sans sunscreen to get the Vitamin D that we need. Aren't our bodies amazing? But, an equally important fact is that for those of us that live within the northern or southern latitudes of the earth, like us in NYC (swipe left for map), the sun rays we need to make vitamin D don't get through during the winter months. Therefore, even when we're out in the sunshine during the winter, our bodies aren't making Vitamin D.
🌞
The good news is that our bodies can store vitamin D in our liver and fat cells and we CAN get what we need during the other seasons of the year. If you're worried your Vitamin D levels are low - have your doc do a blood test. Unfortunately there's no scientific consensus on the amount of Vitamin D we need or what blood level is optimal but new research is always coming out on this topic and your health care provider can make their own clinical judgment based on that. 🌞
Another way to get Vitamin D is through some plant-based food sources including fortified non-dairy milks and fortified OJ. You can also find Vitamin D in salmon, sardines, and fortified dairy milk. Supplements are another source. If you follow a plant-based diet, you want to choose Vitamin D2, possibly labeled as Ergocalciferol, as that type comes from plants. Vitamin D3, possibly labeled as cholecalciferol, comes from animal tissue or fish oil.
🌞
Anyone else loving fall and soaking up these last few rays of Vitamin D-worthy sunshine?
.
.
.
.
#plantbasedmom #plantbasedkids #vegetarianmom #vegetariankids #veggiekids #nutritioncoaching #nutritionfirst #nutritioniskey #nutritiongoals #nutritiontip #pediatricdietitian #momdietitian #familydietitian #vegetariantoddler #nutritionexpert #workingmom #vitaminD
The kiddo and I are getting our vitamin D on while we still can! Fun fact: For most of us, it only takes about 10-15 minutes of sun exposure on 10% of our body (think hands and face) sans sunscreen to get the Vitamin D that we need. Aren't our bodies amazing? But, an equally important fact is that for those of us that live within the northern or southern latitudes of the earth, like us in NYC (swipe left for map), the sun rays we need to make vitamin D don't get through during the winter months. Therefore, even when we're out in the sunshine during the winter, our bodies aren't making Vitamin D. 🌞 The good news is that our bodies can store vitamin D in our liver and fat cells and we CAN get what we need during the other seasons of the year. If you're worried your Vitamin D levels are low - have your doc do a blood test. Unfortunately there's no scientific consensus on the amount of Vitamin D we need or what blood level is optimal but new research is always coming out on this topic and your health care provider can make their own clinical judgment based on that. 🌞 Another way to get Vitamin D is through some plant-based food sources including fortified non-dairy milks and fortified OJ. You can also find Vitamin D in salmon, sardines, and fortified dairy milk. Supplements are another source. If you follow a plant-based diet, you want to choose Vitamin D2, possibly labeled as Ergocalciferol, as that type comes from plants. Vitamin D3, possibly labeled as cholecalciferol, comes from animal tissue or fish oil. 🌞 Anyone else loving fall and soaking up these last few rays of Vitamin D-worthy sunshine? . . . . #plantbasedmom  #plantbasedkids  #vegetarianmom  #vegetariankids  #veggiekids  #nutritioncoaching  #nutritionfirst  #nutritioniskey  #nutritiongoals  #nutritiontip  #pediatricdietitian  #momdietitian  #familydietitian  #vegetariantoddler  #nutritionexpert  #workingmom  #vitaminD 
I’m more of a savory kind of girl than sweet. I mean, I definitely like sweet too! But I crave the salty/ savory! I think that’s why I love chips so much🤔! .
.
Anyway, this is one of my fave breakfasts. Super simple and easy, I’m able to stick to my goals and it tastes amazing 😍. .
I’m always hungry after I run and this  definitely left me feeling satisfied😋! .
1 slice multi grain bread, toasted( I used a gluten free one from Smiths. 
2 slices deli turkey meat 
1 egg
1 egg white, fried together 
Everything but bagel seasoning 
1/2 slice cheddar cheese 
Side of 1/2 C raspberries .
.
300 calories 
23 carbs 
12 fats 
24 protein .
.
.
#savorybreakfast #postrunmeal #nutrition #healthy #nutritioncoaching #momof3  #healthybreakfast #healthinthehome #countingmacros #autoimmunedisease #glutenfree #motivation #makingmuscles #personalgrowth #personaldevelopment #igfitmoms #craftymomma #firewife #mindset #hairdresser #beauty
#utahrunner #runner #healthymom 
#postpartumfitness #bodyafterbabies #abs #fitcommunity #goals
I’m more of a savory kind of girl than sweet. I mean, I definitely like sweet too! But I crave the salty/ savory! I think that’s why I love chips so much🤔! . . Anyway, this is one of my fave breakfasts. Super simple and easy, I’m able to stick to my goals and it tastes amazing 😍. . I’m always hungry after I run and this definitely left me feeling satisfied😋! . 1 slice multi grain bread, toasted( I used a gluten free one from Smiths. 2 slices deli turkey meat 1 egg 1 egg white, fried together Everything but bagel seasoning 1/2 slice cheddar cheese Side of 1/2 C raspberries . . 300 calories 23 carbs 12 fats 24 protein . . . #savorybreakfast  #postrunmeal  #nutrition  #healthy  #nutritioncoaching  #momof3  #healthybreakfast  #healthinthehome  #countingmacros  #autoimmunedisease  #glutenfree  #motivation  #makingmuscles  #personalgrowth  #personaldevelopment  #igfitmoms  #craftymomma  #firewife  #mindset  #hairdresser  #beauty  #utahrunner  #runner  #healthymom  #postpartumfitness  #bodyafterbabies  #abs  #fitcommunity  #goals 
Challenge accepted: a 409kcal protein pasta dish, easy to cook in under 20' @dora_dv the recipe is in your inbox 😘 #wholewheatpasta #smokedsalmon #eggwhites #basilpesto #lime #herbs #nutritioncoaching #dietmotivation #weightcontrol #weighttraining #preworkoutmeal #macrostracking #fitnessmotivation #fitgirls #fitchefs #newgenerationcooks #pasta🍝
One thing I struggle with a lot is "abundance mindset" - acknowledging and believing that you have enough, and that there's enough for EVERYONE to have enough.  Enough money, clients, food, time, power...the things we believe are scarce, that we worry about, that we are taught that only some people can have.  People will tell you to "act as though" to manifest what you want, to focus on the positive, to reject scarcity thinking, and that those things will lead you to having the life you want.  I still don't have it fully figured out, or really believe allllll of that - there certainly ARE people who don't have enough to meet their daily needs (not wants), and to say that it's because they don't have the right mindset feels a little condescending. 🤔🤔🤔🤔🤔🤔🤔🤔🤔
But I do believe in the power of gratitude, of making the best of a situation, and using perspective to keep negative thinking and victimhood in check.  So, if you would - share with me any tips or tricks or frame-shifters that you've used to accomplish this...anything that's really worked?

#wfw #whyfoodworks #knowbettereatbetter #healthylifestyle #inspiredliving #nutritionconsultant #nutritioncoach #nutritioncoaching #nutritiousmovement #nutritiouslife #eatwelllivewell #wholefoodnutrition
One thing I struggle with a lot is "abundance mindset" - acknowledging and believing that you have enough, and that there's enough for EVERYONE to have enough. Enough money, clients, food, time, power...the things we believe are scarce, that we worry about, that we are taught that only some people can have. People will tell you to "act as though" to manifest what you want, to focus on the positive, to reject scarcity thinking, and that those things will lead you to having the life you want. I still don't have it fully figured out, or really believe allllll of that - there certainly ARE people who don't have enough to meet their daily needs (not wants), and to say that it's because they don't have the right mindset feels a little condescending. 🤔🤔🤔🤔🤔🤔🤔🤔🤔 But I do believe in the power of gratitude, of making the best of a situation, and using perspective to keep negative thinking and victimhood in check. So, if you would - share with me any tips or tricks or frame-shifters that you've used to accomplish this...anything that's really worked? #wfw  #whyfoodworks  #knowbettereatbetter  #healthylifestyle  #inspiredliving  #nutritionconsultant  #nutritioncoach  #nutritioncoaching  #nutritiousmovement  #nutritiouslife  #eatwelllivewell  #wholefoodnutrition 
We hear this from time to time and we get it, we all want to be at our goal weight as fast as we can. But let’s be realistic. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The diets you’ve tried previously that had fast results, how are those going now? I bet you’re not doing them and I would put my money on the fact you’ve probably gained back what you lost. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
That’s because extreme dieting DOES NOT WORK, at least in the big picture. Sure you may drop the weight in the first month or two, but then what? Do you know how to come out of that extreme deprivation? Did it teach you the skills needed to move forward and keep the weight off? Most likely not. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
We have never promised quick fixes and we never will but we can promise to teach you how to lose the weight effectively and the skills needed to continue life, while keeping it off. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Stop giving into the gimmick of quick fixes and extreme dieting because you’ll never break the cycle of yo-yo dieting...the loss and regain over and over. Put your trust in us and we’ll teach you the sustainable method, the healthy method, one that comes with food freedom. Limited coaching spots available so message us today if you want more info! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#flexfuel #flexfuellife #iifym #macros #thorbeckescrossfit #mindyourmacros #nutritioncoaching #accountability #diet #food #fitness #health #nutrition #gym #strength #flexibleeating #trackingmacros #journalthejourney #dietingisdead #fuelyourbody #passion #youtube #vlogging #fuelyourself
We hear this from time to time and we get it, we all want to be at our goal weight as fast as we can. But let’s be realistic. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The diets you’ve tried previously that had fast results, how are those going now? I bet you’re not doing them and I would put my money on the fact you’ve probably gained back what you lost. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That’s because extreme dieting DOES NOT WORK, at least in the big picture. Sure you may drop the weight in the first month or two, but then what? Do you know how to come out of that extreme deprivation? Did it teach you the skills needed to move forward and keep the weight off? Most likely not. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We have never promised quick fixes and we never will but we can promise to teach you how to lose the weight effectively and the skills needed to continue life, while keeping it off. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Stop giving into the gimmick of quick fixes and extreme dieting because you’ll never break the cycle of yo-yo dieting...the loss and regain over and over. Put your trust in us and we’ll teach you the sustainable method, the healthy method, one that comes with food freedom. Limited coaching spots available so message us today if you want more info! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #flexfuel  #flexfuellife  #iifym  #macros  #thorbeckescrossfit  #mindyourmacros  #nutritioncoaching  #accountability  #diet  #food  #fitness  #health  #nutrition  #gym  #strength  #flexibleeating  #trackingmacros  #journalthejourney  #dietingisdead  #fuelyourbody  #passion  #youtube  #vlogging  #fuelyourself 
We are so excited to share another #irontalonnutrition success story!! Angel is only 4 weeks into her nutrition program and is already down over 12lbs and 9 inches!! She says she “Has more energy and can accomplish more in a day. My WODs are improving with frequent PR’s.” We are super proud of you Angel and can not wait to see where your hard work will take you! 
Interested in learning more about our nutrition programs? Click on the link in our bio for plan information or to schedule a free consultation. 
#irontalontransformation •
•
•
•
#nutrition #nutritioncoaching #crossfitnutrition #loseweight #losebodyfat #gainmuscle #getfit #youcandoit #wecanhelp #itstartsinthekitchen #foodforfuel #healthylifestyle #fitness #transformations #successstories #itcfcommunity #crossfitcommunity #fitfam #irontaloncrossfit #itcf @crossfit @healthystepsnutrition
We are so excited to share another #irontalonnutrition  success story!! Angel is only 4 weeks into her nutrition program and is already down over 12lbs and 9 inches!! She says she “Has more energy and can accomplish more in a day. My WODs are improving with frequent PR’s.” We are super proud of you Angel and can not wait to see where your hard work will take you! Interested in learning more about our nutrition programs? Click on the link in our bio for plan information or to schedule a free consultation. #irontalontransformation  • • • • #nutrition  #nutritioncoaching  #crossfitnutrition  #loseweight  #losebodyfat  #gainmuscle  #getfit  #youcandoit  #wecanhelp  #itstartsinthekitchen  #foodforfuel  #healthylifestyle  #fitness  #transformations  #successstories  #itcfcommunity  #crossfitcommunity  #fitfam  #irontaloncrossfit  #itcf  @crossfit @healthystepsnutrition
Craving chocolate? That’s because it’s #nationalchocolateweek so how about these delicious chocolate nut butter protein balls to curb that craving?
•
•
Protein Balls are a great snack to grab when you're needing a quick pre or post workout energy boost or when you're craving something sweet! These are free from processed sugar, and packed full of goodies like chia, sunflower & pumpkin seeds, cacao and your favourite @meridianfoods nut butter.
•
Ingredients: 
2 heaped scoops of vanilla or chocolate protein powder
2 tbsp. mixed seeds (I used pumpkin and sunflower seeds)
1 tbsp. cacao or cocoa
2 heaped tbsp of nut butter (I used almond & coconut butter)
1 tbsp. chia seeds
1 tsp. cinnamon
1/2 tbsp. honey or maple syrup
1/3 cup warm water – add a little at a time till you get the right consistency
Desiccated coconut for rolling.
•
Method:
Blend all the ingredients together in a food processor until smooth and the right consistency to roll into small balls.
Spread the desiccated coconut over a plate.
Roll into balls of your desired size and roll in the desiccated coconut.
Place balls in the fridge until slightly firm & chilled.
•
#nutbutter #proteinballs #chiaseeds #coconut #healthysnacking #nyoutrition #chocolateweek
Craving chocolate? That’s because it’s #nationalchocolateweek  so how about these delicious chocolate nut butter protein balls to curb that craving? • • Protein Balls are a great snack to grab when you're needing a quick pre or post workout energy boost or when you're craving something sweet! These are free from processed sugar, and packed full of goodies like chia, sunflower & pumpkin seeds, cacao and your favourite @meridianfoods nut butter. • Ingredients: 2 heaped scoops of vanilla or chocolate protein powder 2 tbsp. mixed seeds (I used pumpkin and sunflower seeds) 1 tbsp. cacao or cocoa 2 heaped tbsp of nut butter (I used almond & coconut butter) 1 tbsp. chia seeds 1 tsp. cinnamon 1/2 tbsp. honey or maple syrup 1/3 cup warm water – add a little at a time till you get the right consistency Desiccated coconut for rolling. • Method: Blend all the ingredients together in a food processor until smooth and the right consistency to roll into small balls. Spread the desiccated coconut over a plate. Roll into balls of your desired size and roll in the desiccated coconut. Place balls in the fridge until slightly firm & chilled. • #nutbutter  #proteinballs  #chiaseeds  #coconut  #healthysnacking  #nyoutrition  #chocolateweek 
Day 1: 
As I’m studying with PN nutrition, I’ve decided to start applying what I know to form meals and work on 2 habits...
1. Eating slower, a lot slower, I’m terrible for eating fast. It leads to overeating, weight gain and firefighters are a group of people that can suffer from this.
2. Drinking more water. I know I don’t drink enough. 
I’m 44 in exactly 7 weeks today, so I’ve decided to be accountable to you & let’s see how this works. I’m going to check in regularly & share what I’m eating, what habits I’m trying to change or create & maybe the odd pic. Don’t worry I won’t fill it with my body😆or constant plates of food, but I have done some before shots though. 😬
I had great success with RP this time last year, & maintained well until July time, summer time took me off the rails with food & training. So at the moment a little heavier than I’d like, training inconsistently & with the pressures of life & in the name of learning, I’m attempting be 80% on it & to practice what I’m going to coach. So here goes.... Lunch: fist full salad, cupped hand (grapes)healthy carb & my protein (palm) in a wedge of frittata I made, plus half pint water & made a point of putting my knife & fork down between bites. 😄 So far so good....
#learningtobeanutritioncoach #nutritioncoaching #learningforlife #applyingwhatimlearning #forminghabitsbreakinghabits #precisionnutrition #eatingforfuel #gainingcontrol #eatingslower #drinkingmorewater #claireschallenge #nearly44yearsold #7weeks
Day 1: As I’m studying with PN nutrition, I’ve decided to start applying what I know to form meals and work on 2 habits... 1. Eating slower, a lot slower, I’m terrible for eating fast. It leads to overeating, weight gain and firefighters are a group of people that can suffer from this. 2. Drinking more water. I know I don’t drink enough. I’m 44 in exactly 7 weeks today, so I’ve decided to be accountable to you & let’s see how this works. I’m going to check in regularly & share what I’m eating, what habits I’m trying to change or create & maybe the odd pic. Don’t worry I won’t fill it with my body😆or constant plates of food, but I have done some before shots though. 😬 I had great success with RP this time last year, & maintained well until July time, summer time took me off the rails with food & training. So at the moment a little heavier than I’d like, training inconsistently & with the pressures of life & in the name of learning, I’m attempting be 80% on it & to practice what I’m going to coach. So here goes.... Lunch: fist full salad, cupped hand (grapes)healthy carb & my protein (palm) in a wedge of frittata I made, plus half pint water & made a point of putting my knife & fork down between bites. 😄 So far so good.... #learningtobeanutritioncoach  #nutritioncoaching  #learningforlife  #applyingwhatimlearning  #forminghabitsbreakinghabits  #precisionnutrition  #eatingforfuel  #gainingcontrol  #eatingslower  #drinkingmorewater  #claireschallenge  #nearly44yearsold  #7weeks 
An intensely hydrating, non-greasy gel cream.
Specially to help diminish the look of puffiness and dark under eye circles.
#beautycoach #nutritioncoaching 
#feelbeautiful #artistryus #hydrav #beautytips
Más tips para el reto: 
1. Escondan/regalen todos los pecaditos: chocolates, chicles, galletas, barritas, cereales de desayuno, etc. 
2. Compren variedad de frutas.
3. Usen estos ingredientes para crear una sensación dulce. 
#reto0azucar #dietasinazucar #combatiendolaadiccion #nomasdietasbyalexa
Taller nutricional #NoMasDietasByAlexa nivel 1, gracias a las personas que nos acompañaron y a las marcas que creyeron en el proyecto!
.
.
NOS VEMOS EN NOVIEMBRE 🎉
.
.
#nutricionparavivirmejor #nutricionista #fitness #nutricionparalavida