#nutritioncoach

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||You can't really understand another person's experience until you've walked a mile in their shoes|| Spent the morning with team @perfectfit4u walking a mile in support of YWCA Lethbridge to help women and children walk away from family violence and sexual assault. It’s important to remember that the strongest people are not those who show strength in front of us, but those who win battles we know nothing about🖤👠 #YWCA #walkamileinhershoes #enddomesticviolenceandsexualassault
@aprilbrea2 finished 12th at the granite games individual pro division this year. We’ve been working together for over a year and its cool to see the tremendous growth she’s made as an athlete. 🔹 One of the main focuses of coaching was building good routines around nutrition and recovery. A big part of that was identifying the difference between things she could control, and the circumstances she had no control over. By focusing her energy on the things she could do to move closer to her goals, she was able to spend less time worrying about things she wasn’t doing. 🔹 The really cool thing is that this mindset has transferred over to her general attitude as an athlete. April has worked hard to reframe her thoughts about training to a process-driven approach, rather an outcome focus. The long-term outcomes of an athlete’s training depend on so many variables that are out of their control. By focusing on the process, April does what she can to improve each day and has found great satisfaction in that. Despite all the recent uncertainty with the CrossFit Games season, her resolve and motivation hasn’t changed. Looking forward to seeing how the next year unfolds ・・・ Favorite part of the weekend @thegranitegames .... seeing my family in the stands after finishing an event! ❤️ 😎 thank you for the best weekend and competition ever! #granitegames @legion.sc @boxstarapparel @crossfit_rpe
🚨The things we eat that help/hurt our gut microbiome! ❗️Processed foods that have emulsifiers (like in mayo, ice cream, and baked goods) to create smooth textures and extend shelf life damage your intestinal lining and microbes which may lead to “leaky gut syndrome” and chronic inflammation. ❗️Artificial sweeteners like Splenda and aspartame may actually reduce the diversity of your good bacteria. ❗️All protein sources (plant and animal) increase the diversity of microbiota. However, when you eat red meat, your microbes produce a metabolite called TMAO which increases hardening of arteries and cardiovascular risk ❗️Prebiotics are non-digestible dietary components that serve as “food” for our beneficial bacteria. They also help improve function and allow for growth and activity of those good bacteria. Increased prebiotic consumption lowers inflammation, insulin resistance, serum triglycerides, cholesterol, and even body weight. These positive attributes are thought to be due to the increased short chain fatty acid production. ❗️Probiotics contain lactic acid bacteria that help our gut microbiota keep its balance, integrity, and diversity for good health. They also help to calm and treat people with IBS. They have positive effects on existing gut microbes and anti inflammatory. Consistent adequate probiotic intake can help decrease cholesterol, triglycerides, and improve insulin sensitivity. . I bet you’re thinking...Ok Melissa, enough science already 🤓just tell me what I need to be eating to help my gut and should I be taking a probiotic supplement?! I’ll letcha know tomorrow 😘 . #nutrition #fit #fitness #weightloss #iamfirstphorm #healthy #mealplan #mealprep #nutritioncoach
Happy Weekend All ☀️☀️Focus on the right things this weekend 👌🏼
Structuring mainly minimally processed whole foods and some cheat food along with exercise and habit change will give you GREAT success ✅ no need to deprive 💪 no need to starve 👌 creating YOUR formula is very achievable 🙌 check out the link in our bio to learn more 👍 #dietformula #nutrition #yournutritionalprotocol #rebalancecoach #balance #rebalance #weightloss #weightlossjourney #healthylifestyle #nutritioncoach #habitchange
Day 44: Fat Loss Codes Walk around Find the heaviest object you can and walk around for 10minutes. Keep good posture Keep moving The next time you do it add weight Or distance Or time Or how you hold it Repeat until you realize moving heavy shit feels good. Enjoy your new found mental strength and apply it to everything. All the time
When you know in your heart ❤️ the type of life 🕉you want to lead...don’t listen to the individuals who live by opinions and no action to back up their chatter... you only will get caught in their noise and end up in the same place as them...no where. 🅱️🆓💝🦋🦄ONE YEAR DOWN WITH MY LOVE AND LIFETIME TO GO ~ THE ADVENTURE CONTINUES💖 . . . #summer #fitness #workhard #travelharder #gymlife #partnerinlife #fitlifestyle #healthy #wholefoods #workout #nutrition #lifestyle #healthieryou #eat #nutritioncoach #strong #couplegoals #wegotthis #fitnessmotivation #honeymoonforever #keepmoving #selflove #glutes #flex #ironbabe #bikinilife #traveladdict
Put. Those. Oils. Out. Don’t hide those beauties and sacred drops inside of a drawer or cabinet to go unused. If you see them, you will use them. We have three shelves. This one is between the bedrooms, we have one in our master and one downstairs. Before these shelves, I would forget to use them because they weren’t easily accessible, so my best advice is to put them out. On a platter, a display of some sorts. Shelf made by @tuckerdesignco <——seriously the best shelves ever!!!!❤️ . . . Want to learn how to start replacing traditional medicine with natural oils from this beautiful Earth? I’d love to chat. Message me anytime or drop your email below for more info. . . . #chinesemedicine #healingfromtheinsideout #alternativemedicine #yleo #holisticwellness #iamwellandgood #choosehappy #tiredasamother #sotired #momlife #girlmom #thirtysomething #sahm #wahm #nurselife #nutritioncoach #fitmom #emotions #sleep #needmoresleep #insomniasucks #aintnohoodlikemotherhood #peacefulparenting #childhoodunplugged #bohowellness
You don't have to do anything. - You GET TO do everything. - No sarcasm. - I'm serious. - Next time you find yourself thinking or saying you HAVE TO do something, stop and resay it. - Tell yourself you GET to. - Switching your mind to gratitude makes you days better. - Always. - #gratitude #attitudeofgratitude #weightloss #weightlossjourney #30daychallenge #selfievideo #nutrition #nutritioncoach #crossfit #crossfitcoach #fitness #fitcoach #betterlife
S E A S O N A L S H A K E Available October 3rd 👏👏👏 #seasonalshake #nutrition #nutritioncoach #food #macros #workfromhomemum #mumpreneur #belindakerr #businessmentor
I N S U L I N R E S I S T A N C E . It can be difficult to understand what this is, but it you want to take control of your own health, it’s important to understand what it is. . I’m planning to do a series covering this topic next week. It’s been well covered in the @the_noakes_foundation , Professional Training in LCHF/Ketogenic Nutrition & Treatment course I’ve almost finished. Have been so grateful to be able to do this course. . If you are a health professional - doctor, nutritionist, dietician, nurse, health coach - anyone working to try to improve the health of others, I highly recommend this course. Google NUTRITION NETWORK then the course name and you should find it. . Let me know if there is something specific about this topic you would like me to cover. 👌🏻 #thenutritionnetwork #education #knowledge . . . . . . . . . . #nutrition #nutritionist #nutritioncoach #dietician #doctor #healthworker #neverstoplearning #lowcarbdiet #banting #fatisfuel #lchf #hflc #lowcarbhighfat #intermittentfasting #heartdisease #insulinresistance #keto #ketogenic #ketoweightloss #womenshealth #obesity #hormonalhealth #fatadapted #ketoadapted #mumlife #mumlyfe #becurious
Eating well doesn't have to be complex egg, butter, whole grain toast, ground pepper and turmeric. Just short of a handful of spinach but it's grocery day. #eatrealfood #nutritionmatters #nutritioncoach #christchurchpersonaltrainer
Home is anywhere we're together, and after 2 weeks apart 😭, I'm counting down the seconds till he lands ✈!! ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ Self-employment has a lot of perks, but it's also thuppper scary, an insane amount of work (without guarantees) and often times, real lonely. The last one has resulted in more post workout loitering in an effort to get in my daily dose of hooman contact 😬. Thanks gym fraands 😂 🙏. ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ Vitali being home will mean more love, more laughs, more dancing, more balance and more filming 📹 at zee gym 🙃. ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ On another note, I gave up daily TV watching 5 weeks ago. I've limited 📺 time to once a week and been replacing TV time with 📚 reading. So far I've read 4 books! Anyone else want to get in on this?? ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ #love #trollmates #nutritioncoach #vancityfit
A testimonial from one of our awesome coaches using the Seasons pilot app. ... We are looking for 10 more coaches to join our pilot! ... 1. Improve your productivity - which means you have more time for more clients or other things you want to enjoy in life. ... 2. Streamline communication. You will have messaging and check-ins in one place. Keep all your communication together. ... 3. Discipline. We have built check-ins to be scheduled and time boxed. ... Want to try it out? Send me a DM here on Instagram or go to our website and Schedule a demo! Link in bio! ... #macros #nutritioncoach #nutritioncoaching #nutritioncoaches #ifitfitsyourmacros #macroscoach #flexibleeating #health #fitness #flexibledieting #iifym
It is a GOOD day. 🍂🍁😍😍 . . Jesse is home. 😭❤️❤️❤️ 8 WK MPOWER is live and the best girl gang is developing. 🙈🤩 . It’s 55 degrees in MN today and has me soooooo nostalgic it’s ridiculous (Fall brings me back to when Jesse and I were first falling in love. ☺️☺️) . My abs kinda hurt from laughing with @hmhoffeld during her PT session today (seriously girl - you are such a positive LIGHT 😂🙌🏼🙌🏼). . I’ve listened to so much worship music today that I can’t stop singing it - even when its not playing. 🎶🙏🏼 . And now I’m going home to spend time with family & friends as we celebrate Jesse and welcome him back. . . What is giving you LIFE today!?? 👇🏼👇🏼
INTERMITTENT FASTING FOR MAGICAL FAT LOSS 🦄. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Calorie Deficit 2. Insulin Sensitivity 3. Gut Health ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Eat nothing to lose weight? Sounds crazy, right? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As with all things IF only works when used correctly & today I’m going to show you how 👇🏻. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Calorie Deficit - This occurs when you eat less calories than you burn each day. If you decide to try intermittent fasting yet continue to eat more calories than you burn, you’ll more than likely not see the fat loss you’re anticipating. On the flip side, intermittent fasting makes it very easy to be in a calorie deficit. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Insulin Sensitivity - A large percentage of the U.S. is suffering from insulin resistance (type 2 diabetes, obesity, & Alzheimer’s) which can cause hormonal imbalances, excessive inflammation, & autoimmune disease. By intermittent fasting, you typically reduce the amount of refined carbs you consume & provide yourself with a longer period of time with stable blood sugar levels. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Gut Health - IF gives your digestive system time to repair itself & rest instead of constantly working to breakdown food. This also allows the good bacteria in your gut more time to fight off the bad bacteria which can increase your ability to digest essential nutrients from food that improve your immune & hormonal system. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Needless to say, this can all dramatically influence your ability to lose body fat & build muscle. Just keep in mind that if you aren’t addressing the foods you eat after your fast, you most likely won’t see the above benefits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pizza, ice cream, donuts, etc. after fasting 👎🏻. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Nutrient dense veggies, eggs, grass-fed meat, etc. after fasting 🙌🏻. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag a friend who needs to read this 👇🏻.
Looking to satify your sweet tooth? Vanilla Cheesecake Fluff is a perfect option! ⠀ .⠀ The link in my bio goes to My Bariatric Kitchen where you can learn more about great recipes and living a healthy life!⠀ .⠀ .⠀ .⠀ #bypass #vsg #rny #mybariatrickitchen #balancedmacros #balancedketo #bariatric #livinghealthynow #macros #bariatricsurgery #bariatricweightloss #MBK #weightlossjourney #weightlosssurgery #weightlosscoach #bariatriccommunity #bariatricsupport #bariatricsleeve #bariatriclife #bariatricmotivation #nutritioncoach
🍎 or 🍚 pre workout?🤔⠀ ⠀ I find a lot of people say that they will just eat a banana before they workout or maybe a shake and some fruit. Is this really the best full for your workout? ⠀ ⠀ My current pre workout meal😋⠀ ⠀ 👉🏻 1 scoop of protein⠀ 👉🏻 1 cup of oats ⠀ 👉🏻 50g of Fruit ⠀ ⠀ It’s important to understand that the fruit isn’t my primary full source. ⠀ ⠀ My primary full source is the oatmeal. The fruit is just there for taste honestly🤷🏻‍♂️. ⠀ ⠀ But there is some science to why you shouldn’t use fruit as your primary full source. ⠀ ⠀ 🍐Fruit mainly consists of fructose and is mainly used by the liver for full. And doesn’t get used by the muscle cell at all. ⠀ ⠀ So yes your blood sugar might be stable during the workout which is important but your muscle will run out of gas pretty fast and will leave you feeling toast half way through your workout. ⠀ ⠀ 🍚Carb sources like oats, Rice’s, pastas, breads, potatoes, things like that all get converted to glucose. And glucose is the primary full source for muscles to produce energy and force. ⠀ ⠀ These are also gonna get used by the liver so you are kinda killing to bird with one stone and still giving your muscle plenty of full to get you through your workout. ⠀ ⠀ This doesn’t mean you need to cut out the fruit you love pre workout. ⠀ ⠀ Maybe just consider pairing it with a better full source and watch your workouts get that much better💪🏼. ⠀ ⠀ #health #fitness #longevity #lifestyle #train #eat #sleep #workout #gym #fitspo #active #fit #move #CrossFit #life #nutritioncoach #nutritioncoaching #nutritiontips #nutritionfacts #onlinecoach #onlinenutritioncoach #onlinenutritioncoaching #fruit #preworkout #full
🔥 Online Testimonial - Aoife Niamh Kelly 🔥 - Want to lose fat/tone up? Look good naked & in the mirror again? Want to fit comfortably into your clothes again? Want to feel confident in your body? Want to feel happy again? Want to learn how to flexibly eat and keep your results instead of yo yoing onto different diets every few months? Not sure how much to eat or what to eat? No idea what workout programme to follow? - If you answered yes to one or more of the above ✅ - VIP Online Personal Training may be for you, mail me & we can see if we are the right fit for each other, if so I can guarantee you I can get your amazing results & change your life following my advice 😊 #happyclient #fatlossclient #weightlossclient #results
The dogs are just as excited as I am! Anyone else giddy over a new phone today? My old phone was constantly out of storage and that makes it hard to take videos and pictures and run an online business. This should help!
@sensimillalifestyle on B. Love. Kaylee will be serving up @emtcbd bliss balls at @railyard.apothecary October 6! Ask her about nutrition and recipes, too 😘 Ticket link in bio. #blovefamfest #birthlovefamily
Everyday we get beautiful women come to us wanting to lose body fat. Absolutely nothing wrong with this. We are entitled to see what our bodies can do no matter what stage we choose. The question: have you earned the right to lose body fat and are you mentally ready? • 𝐓𝐡𝐞 𝐭𝐫𝐮𝐭𝐡 𝐚𝐛𝐨𝐮𝐭 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬: ▪️ Healthy, nourished bodies lose body fat. Eating 1000 calories a day, surviving on sugar free jello & lettuce is not a balanced diet, nor a protocol to set you up for a successful fat loss phase. You need to work on yourself for months to get your calories up & your body functioning like a normal human being. ▪️ All your systems should be in check BEFORE considering diving into a cut: your metabolism, your hormones, your mindset, your stress level. ▪️ Ladies, your period is like your internal gauge your body is functioning properly. If you’re not having a period that is the biggest red flag. Did you know your body can conserve 30,000 cal/year by not having a period. Why? If your body takes away a natural process to conserve energy, that’s called survival because reproducing is not a priority. This also goes for down regulating your metabolism, your thyroid, & your sex hormones. ▪️ Your metabolism is not one singular thing like your brain or your arm or your liver. Your metabolism encompasses everything it’s everywhere. Your brain, your digestive system, your reproductive system, they all contribute. It will adjust to low calories and this is when you plateau. We can’t cut you any lower as a coach when you come to us eating 1200 calories a day. ▪️ Your body will not respond to a cut if you have not properly taken care of it before hand. This could take months or even years. It’s main priority is keeping you alive & it gives two fucks that you want to have abs & look good in a bikini. • Swipe left for signs you aren’t ready to jump into that fat loss phase & things to help you be successful. You have to do your homework & earn the right to abs. ✨ • Love y’all, I’d love to hear your thoughts👇🏻 #repost @lil_bit_of_fit
Who said healthy had to be hard? What’s your favorite super fast, super easy, super healthy meal? . . . Join me and an amazing group of women in a powerful transformation of mind and body, beginning January 2019. Fit for Life Academy. . . . #healthyfood #healthyandfast #healthyfastfood #plantbasedmeal #plantbasedeating #glutenfree #dairyfree #glutenfreemeal #dairyfreemeal #dallasnutritioncoach #dallashealthcoach #nutritioncoach #healthcoach #holistichealth #hashimotosdisease #hashimotosweightloss #hypothyroidism #hypothyroidismweightloss #eatnrunfitness
Is fun part of your life? Fun & passion are part of any healthy wellness plan, it needs to be factored in the same way eating healthy & movement is. What r u doing this weekend that is fun? This is sunrise from my weekend away with my sisters which was so much fun! And today we are having a picnic for my little ones birthdays! #yourhealthmatters #nutureyourself #dosomethingfun #passion #nutritionist #keepingitreal #nutritioncoach #wellness #wholistichealth #selfcare #enjoylife
Everyday we get beautiful women come to us wanting to lose body fat. Absolutely nothing wrong with this. We are entitled to see what our bodies can do no matter what stage we choose. The question: have you earned the right to lose body fat and are you mentally ready? • 𝐓𝐡𝐞 𝐭𝐫𝐮𝐭𝐡 𝐚𝐛𝐨𝐮𝐭 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬: ▪️ Healthy, nourished bodies lose body fat. Eating 1000 calories a day, surviving on sugar free jello & lettuce is not a balanced diet, nor a protocol to set you up for a successful fat loss phase. You need to work on yourself for months to get your calories up & your body functioning like a normal human being. ▪️ All your systems should be in check BEFORE considering diving into a cut: your metabolism, your hormones, your mindset, your stress level. ▪️ Ladies, your period is like your internal gauge your body is functioning properly. If you’re not having a period that is the biggest red flag. Did you know your body can conserve 30,000 cal/year by not having a period. Why? If your body takes away a natural process to conserve energy, that’s called survival because reproducing is not a priority. This also goes for down regulating your metabolism, your thyroid, & your sex hormones. ▪️ Your metabolism is not one singular thing like your brain or your arm or your liver. Your metabolism encompasses everything it’s everywhere. Your brain, your digestive system, your reproductive system, they all contribute. It will adjust to low calories and this is when you plateau. We can’t cut you any lower as a coach when you come to us eating 1200 calories a day. ▪️ Your body will not respond to a cut if you have not properly taken care of it before hand. This could take months or even years. It’s main priority is keeping you alive & it gives two fucks that you want to have abs & look good in a bikini. • Swipe left for signs you aren’t ready to jump into that fat loss phase & things to help you be successful. You have to do your homework & earn the right to abs. ✨ • Love y’all, I’d love to hear your thoughts👇🏻
Quick! Before you head out of the office for the weekend, ask yourself... Are you manually confirming your appointments for next week? ✔ Are you using paper and pencil to keep track of your appointments? ✔ Do you have post its ALL over your office? ✔ . It's time to STREAMLINE YOUR WORKFLOW to save time ⏳, save money 💰, and reduce your stress 🙌🏼! . . If you're ready to learn how you can save hours every week, schedule your Monday morning demo with us >>> gethealthie.com! #gethealthie . . . . . . #businessautomation #moneymindset #moneymanifestation #dietitian #nutritionist #mindsetcoach #businesscoach #dietitiansofinstagram #bizgrowth #healthyhabits #bossbabe #growyourbiz #businessplan #telehealth #registereddietitian #dieteticintern #businessgoals #nutritioncoach #entrepreneur #nutritioncoach #dieteticintern #privatepractice #RDapproved #dietitianapproved #holistichealth #nutritionentrepreneur #nutritioncounselor #holistichealthcoach #smallbusinessowner
. 💥THE "BEST" DRINKS FOR FAT LOSS💥by @mazerfitness 🍼🍷 - 😅There’s a lot to be said about sugarated drinks and fat loss. Can you drink one glass of coke every day and still lose fat? Sure you can. Is it advisable? Nah, I’d rather have you use those calories for something else. For real food. - 👉You see, liquid calories add up quickly. INSANELY QUICKLY. You want one glass of coke? 150 calories. But heck, who only drinks one glass of coke? Oh there are 500 calories. - I say, if fat loss is your goal you’d better give up EVERY single liquid calorie other than protein shakes/smoothies. - At the end of the day it’s always better to get in the habit of not drinking any liquid calories anymore, other than protein of course. I legitimately think cutting out ALL liquid calories should be a great aim, but if you're truly wine enthusiast.. Yes you can still have a glass. In moderation. - But seriously though, it’s a waste of precious daily calories and you know you’d rather spend those calories wisely and eat some real food. - Of course, having some drinks that have 5 or 10 calories in them is not a problem but, hey, you get my point right? 🙂 - ❤️Much love, Dennis - P.s. I do have a few coaching spots open to help people lose fat, build muscle, look better and feel better. If you want to take control of your fitness, feel free to check the link in my bio! 👉 @mazerfitness . . . . . . . . #fitfam #fitnesslife #fitnesscoach #fitnessjourney #fatlosstips #fatlossgoals #fatlosscoach #fatlossjourney #weightwatchers #weightloss #weightlosscoach #weightlossjourney #weightlossprogram #caloriecontrol #calorieburn #countingcalories #caloriecounting #fatlossfood #diethacks #nutritioncoach #nutrition #nutritionist #fitnessprogress #fasting #intermittentfasting #kinobody #diet
💥What Foods Should you Eat to Lose Body Fat 💥 . . 🍣There’s 3 main things I want you to take not of in this post. First and foremost, the top section; foods you actually enjoy eating! It doesn’t matter what your diet plan looks like, if you don’t enjoy the foods you eat, it will NEVER be a long term solution will it? . . 🥗Secondly, just trying to eat more nutritious foods is often the first step for many people. If I take on a client who isn’t at this point yet, then this is one of their nutritional goals for the first phase, before we move onto calories and the like 🥧Lastly, if you look as this picture as a whole, I’ve just listed a whole random bunch of foods, which is exactly the point. You can eat whatever foods you want! Fat loss isn’t determined by single foods, it will occur if you’re in a constant (small) calorie deficit over time. That’s it! . . ❓If you have any questions drop them below and feel free to share this post 😀 . 📸by @sam_xceedfit . . #eatcleantrainhard #flexibledieter #ifitfitsyourmacros #flexibledietinglifestyle #calorieburn #caloriedeficit #caloriesinvscaloriesout #dietcoach #burningcalories #dietandexercise #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #personaltrainers #dubaifitfam #dubaifit #dubaipersonaltrainer #fitnessdubai #fitnessdxb #xceed #foods
I rarely bake so it's always a fun treat for my kids when auntie @alisha_lime is around to bake up a healthy snack 🏵️ These oat bars were made using: ✨2 ripe bananas ✨1 egg ✨Whole oats ✨Baking powder ✨Almond butter ✨An assortment of unsalted nuts and seeds Baked at 400 for about 15 mins 🤩 . . . . . . . . . . . #healthysnack #healthybaking #healthyoatbars #oatbar #granolabar #powerbar #powersnack #nosugar #sugarfree #easysnack #easyrecipe #easybaking #simplesnack #wearehealthy #healthyfamily #healthyfoodideas #foodforkids #healthykidsfood #healthykids #healthyforlife #healthylifestyle #healthylife #healthymoms #healthymomlifestyle #healthymum #healthytreats #healthystart #nutbar #deliciousandnutritious #nutritioncoach
L E F T O V E R S// never looked OR tasted better! I don’t think there’s anything easier than repurposing last night’s dinner into today’s lunch, amirite?! Whenever I’m making dinner I always like to make a little extra especially when I’m making a few sides. It’s a great way to stretch my groceries, save some cash and get some #mealprep in, all without having to do much at all🙅🏻‍♀️I’m telling you, healthy doesn’t have to be complicated, in fact it’s a lot simpler than you think #thephilasophy . . . Last night all I did was roast off a sheet pan’s worth of Brussels, carrots + onions w/garlic olive oil, balsamic vinegar, squeeze of lemon juice, salt, pepper and chili flakes. While they were getting crispy and delicious in the oven, I boiled off a cup of brown rice and that was it! Not only did I have my sides done for my dinner, but I used the veggies + brown rice in this bowl and I still have some for later #winning . . . . Bowl goods~1/2 cup brown rice mixed w/ 1/2 cup roasted veggies, 2 eggs, 1/2 mini avocado and alllllll the salsa verde! Have any ways you like to #repurpose leftovers?! Share them with me!
Mini pizzas and potatoes for dinner, no veggies on this Friday night for once 😂👍🏾 : : : : : : : : : : : : #healthcoach #nutritionist #dieteticintern #foodie #fitness #fitspiration #dietitian #healthyfood #healthcoach #nutritioncoach #weightlossjourney #weightlosstransformation #food
Going into the weekend like...which flavor should I choose? 🤔 Confession, I’ve tried them all and honestly, I’m quite surprised with myself but the movie night flavor is my favorite. 🤷🏻‍♀️🍿 I thought it sounded nasty but other people have posted about how yummy it is so I decided to give it a go. Enlightened has got to be my favorite “healthy” icecream out there. Halo Top does not compare and I honestly can’t stand it 😝, I know, a fitspo account that doesn’t obsess over Halo Top? Shocking, lol. The only downfall with this brand, and most other brands, is the amount of erythritol (sugar alcohol) in it. I can’t go passed 1/2 cup or else my GI tract will punish me for it. Hellloo bloating and gas. But one serving seems to be just fine, and honestly that’s all you need because it’s so sweet and creamy, it hits the spot. 👌🏼
You’ve probably seen this before, but have you implemented it yet? 🤨 When it comes to fitness, making goals is important, but making the right kind of goals is even more crucial. 🏋🏽‍♀️ I recommend setting performance goals rather than goals based on your appearance. 👗 You might want to lose some weight, or fit in a dress, but those things can be attained as you work toward your performance based goals — which are more positive, motivating, and easier for tracking progress. 👓 Use SMART goals as a guide. 📈 Specific and Measurable: “I want to be able to deadlift my bodyweight” vs. “I want to workout more” 👆🏽 Attainable: “I want to achieve my first pull-up” vs. “I want to be able to do 50 strict pull-ups consecutively” 🔍 Relevant: “I’m gonna run for 30 minutes every day (because I think it will help me lose weight)” vs. “I’m gonna eat X amount of protein and veggies at every meal (because this will actually help me lose weight). ⏰ Time Sensitive: “I should start cooking more at home” vs. “I’ll start by cooking 1 meal at home per week, and in 5 months I’ll be cooking 1 meal at home 5 days per week.” (You can always adjust the timing as you go, but this gives you a good baseline.) ✍🏽 Whatever your goal is, be sure to write it down! So, what’s it gonna be? • • • • #portersays #smartgoals #fitlifeguru #nutritioncoach #healthyish #healthier #healthyishappy #fitnesscoaches #fitnesscoachesonline #smallchoicesbigchange #smallchoicesaddup #exerciseforlife #workouttips #fitlifechoice #fatlossjourney #fatlosscoach #fatlossgoals #fatlossfoodie #weightlossfood #weightlosswarrior #fattofitness #thesweatlife #exercisetips
Here’s the thing about your metabolism… ⠀ There's a buttload of stuff that’ll influence whether yours is “fast” or “slow” — much of which is outside of your immediate control. ⠀ Losing weight is all about Calories IN vs. Calories OUT ⠀ The Calories IN part of the equation is straightforward, and for the most part, you can control it. ⠀ Calories OUT (aka your metabolic rate) is where things get tricky, and it’s where most people make a BIG mistake. ⠀ To explain, we'll need a quick science lesson 👨‍🔬: ⠀ There are 4 ways you burn calories: ⠀ 1️⃣ BMR (Basal Metabolic Rate) —> calories burned at rest ⠀ 2️⃣ TEF (Thermic Effect of Food) —> calories burned digesting food ⠀ 3️⃣ TEE (Thermic Effect of Exercise) —> calories burned doing planned exercise ⠀ 4️⃣ NEAT (Non-Exercise Activity Thermogenesis) —> calories burned doing everyday activities like walking, standing up and down, fidgeting, etc. ⠀ Numero 3, TEE, is the one you have the most immediate control over. The other three can be influenced, but not directly controlled. ⠀ And this is where most people make a big mistake ☝️ ⠀ They’ll put all of their focus on burning calories exercising, cutting calories, and spending $$$ on supplements that don't really do much. ⠀ It works at first, but people end up creating so much stress — physically AND mentally — that they struggle to see results (due to water weight and unrealistic expectations) or stay consistent (due to bingeing and overeating). ⠀ If you want to lose weight and maintain a healthy body forever, you need to think long-term. You want to build a body that won't have to rely on you doing hours of exhausting cardio daily just to stay lean. ⠀ One way is by building muscle ✅ —> this'll increase your BMR and calories burned at rest (not drastically, but noticeably) ⠀ Another is following a high protein diet ✅ —> this'll increase your TEF, help you stay full, and help you build more muscle. ⠀ I also recommend being more active ✅—> park farther away, walk during lunch breaks, stand up and stretch in between Netflix shows... . #Repost from @cartergood ・・・ #flexibledieting #macroscounting #IIFYM #healthyeating #wholefoodseating #nutrition #nutritioncoach
I can't wait to be hosting our very FIRST CHALLENGE within the Collective next week!  ____ We're embracing sugar awareness month within the community and we're all going sugar-free for the week! I know I'm not the only one in need of a sugar reset after a busy summer. ☀️ ____ I've created a sugar detox meal plan, recipe list and will be going live in the community every day. Want to join in all the fun? Come on over and join us in the Collective via the link in my bio now and jump in with us next week! 👯
🍂Sweet Potato & Avocado Green Salad with Hemp and Pumpkin Spiced Pumpkin Seeds 😍🥑🥔🍊🍋 Fresh, Healthy, Nutrient dense, and Crazy Yummy! Organic Sweet Potato Avocado Hemp Seeds Pumpkin Spiced Pumpkin Seeds Organic Baby Spinach Organic Arugula Dressing: Organic Tahini, Maple Syrup, Himalayan Salt, Lemon, Water-zesty, sweet, and creamy 😍 This was so delicious and it's plant based 🌱 #fitnessrevolution #healthylifestyle #nutritioncoach #nutrition #fit #foodie #lasvegasfitnesstrainer #lasvegaspersonaltrainee #greens #plantbased #avocado #healthymeals #healthiswealth #nutritioncoach
I love these messages and love to share them to celebrate the success my clients are having. . . My hope is that even though we set specific goals, that my clients will notice things along that mean more to them than the number on the scale. And I hope that it makes them fall in love with the process. Because the process is the goal, not the end you seek. ❤️ . . Here’s to another #nonscalevictory ! 🎉💕 . . #pursueyourpotential #pypcoaching #trainwithtay #onlinecoaching #onlinefitnesscoach #nutritioncoach #personaltrainer
How can you get the most out of your workout? PROTEIN! 💪 ⭐Check out my part 1 video on protein in BALANCED PLATES from Wednesday if you missed it! Link in my bio. It's important to get protein in EVERY meal, especially after a weight/strength training workout. 🏋️‍♀️ A lot of women I talk to skip eating or refueling after their workouts, thinking their body will burn more calories (fat) afterwards, the longer they wait to eat. BUT, you need to feed your muscles 💪 so they can grow stronger, recover, and ultimately increase your metabolism.👍 SUPER SHAKES are a great way to accomplish this! They give you an entire balanced plate in your cup and taste delicious! Super shakes are also a convenient option if you have to eat on the go or for any meal when you can't sit down to eat. This guide gives you the basic steps to build a balanced plate in your cup! #precisionnutrition #nutritioncoach #nutritious #healthymoms #healthylifestyle #healthyfamilies #stronger #workoutfuel #protein #balancedplate #kidsfood #food #smoothie #shakeitup #weightloss #postworkout #postworkoutmeal #mompreneur #momlife
Hey ladies!! Weekend reminder that perfection is not in our vocabulary! When we fall down, we get back up & we LEARN so that we can get better! Here's to a weekend celebrating who we are & who we are becoming & who better to encourage us than a strong, brave woman like Lindsey Vonn TGIF!!! XO, L&C . . . . #fitness #fitspo #fitnessmotivation #abundance #bodylove #selflove #love #strength #mentalhealth #health #womenshealth #nutrition #nutritioncoach #positivity #strongwomen #austinfitness #keepaustinfit #balance #beauty #postivemindset #mindset #mindsetquotes #grit #strength #lindseyvonn
It is often in silence ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀and solitude that you will find your most meaningful moments 💫........𝐒𝐢𝐥𝐞𝐧𝐜𝐞 𝐡𝐚𝐬 𝐚 𝐫𝐞𝐠𝐞𝐧𝐞𝐫𝐚𝐭𝐢𝐯𝐞 𝐩𝐨𝐰𝐞𝐫 !! It always returns us home 🏡. . . Have a beautiful #FriYay .. .. .. .. .. .. .. .. #healthy #healthyeating #healthyliving #healthylifestyle #guthealth #healthydiet #thyroidhealth #hormonebalance #wholefoods #foodismedicine #foodasmedicine #nutritionaltherapy # #nutritious #holisticnutrition #nutrition #nutritionist #holistichealth #eatrealfood #healthcoach #nutritioncoach #nutritionaltherapist #plantstrong #eatrealfood #nutritionaltherapy #healingfoods #foodfreedom #digestivehealth #functionalmedicine #glutenfreefood
Please tell me I’m not the only one that feels this deep in my soul? 😂🤔
💥BUILDING A SUCCESSFUL GROCERY LIST💥 - Earlier in the week I talked about some staple foods to always have at the house. - Well here’s some foods to always have on your grocery list. - These cover all your bases and will make sure you are eating a balanced diet. - It’s the exact framework I use. - 🍗Lean proteins- chicken and ground turkey are so versatile. I’ll typically get both so that I’ve always got options. If you’re vegan, maybe it’s lentils and tempeh? - 🥗Spinach- just grab a bag. Toss a handful on everything. #easywins - 🍦Greek yogurt- great snack, great condiment, great for breakfast. It will always come in handy. - 🥒Veggies/ fruits- pick some veggies you like and then try some new ones! Don’t worry too much about whether or not the veggies “go” with your meal. Just try them. Same with fruits. They all “go” decent with Greek yogurt or almond butter. So try them all. - 🥑Avocado- something a lot of people miss in their meals are some source of healthy fat. Avocado literally goes with anything and makes it even more delicious. If you don’t like avocado, you could get some grass-fed butter, ghee, or olive oil to add in to your meals. - 🍚Microwave rice- because who has time for a rice cooker? I get these pouches and sometimes the frozen ones from Trader Joe’s. Just makes life and meals come together so easily. - SAVE this for your next grocery store trip! - TAG someone that needs to see this! - - - - #easywins #dietssuck #dietingsucks #healthyeating #healthybody #nutrition #nutritiontips #nutritioncoach #cleaneating #weightloss #fatloss #fatlosshelp #fatlossjourney #weightlossjourney #losingweight #seattlefitness #seattlefit #seattle #fatlosstips #losingweight #mealprep #mealprepsunday
•RESPECT• These aqua people won their swim meet last night. As their nutrition coach, proud is a severe understatement. 🏊🏼‍♀️🥇 . . Do you have a team whose competitive edge could be boosted with solid nutrition? Contact me for details! [chelsea@coachreign.com ] OR send a DM 📝 . . #respectyourbody #coachreign #nutritioncoach #teamcoaching #athletictraining #nutritionist #eatrealfood #proud #ladieswholift #swimteam
My experience with @everly_well food sensitivity testing… . To be honest, I didn’t think I had any food sensitivities to be concerned about. When I got my results back today, I was shocked to find out that my body does not do well with dairy. . Ice cream, yogurt, cheese, my protein powder, Fuel for Fire, etc. all have to be eliminated. The crazy thing is that I didn’t necessarily have symptoms. If I felt bloated after eating ice cream, I thought it was just because I ate the whole pint. . If you are experiencing symptoms like bloating, constipation, diarrhea, gas, undigested food in your stool, heartburn, etc. then I would definitely recommend checking out Everlywell for food sensitivity testing. Honestly, even if your not experiencing symptoms it might be a good idea! . Eating foods that you have a food sensitivity or intolerance can cause a host of issues with digestion, infection, and inflammation in the body. Check out my Instagram TV for a video talking through my experience. . Hope this helps! ❤️ . Coach Justin
Client spotlight of the day: my main man Sam Byrd overhead pressing 70lb dumbbells for a very smooth set of 6. 💪 . Sam has only been working with me for 5 weeks and he’s already put on about 4lbs of lean body mass and gotten a hell of a lot stronger. . Whenever a client inspires ME to do better, I know we’re really on to something. This is just the beginning!
Wow! We got to meet Billie Jean King!!! Her speech @mindbody #BOLDconference was amazing. And when she announced her ownership stake in the Dodgers, she lifted up her leg and showed her bright blue sneakers... damn, she’s still super flexible! #rolemodel #womeninsports Here’s some notes I took during her keynote presentation: Know your history, know yourself, know your industry. “By the time I had played tennis only twice, I memorized all the champions, all the players.” What things create inner and outer success? * Relationships: your relationship with yourself, your relationship with others * Learning: Never stop learning & never stop learning how to learn * Doing: Be a problem solver. Be a critical thinker She spoke powerfully about #womensrights #equalpay , and structural sexism (and of course, the Serena/umpire debacle.) And also, I loved that she wasn’t afraid to speak out about mental health, therapy, and binge eating. Eating has so much to do with our psychological health. Nutrition is not just about knowledge. Just because you “know better” doesn’t mean you will always choose the healthiest or eat the “right” portion size (nor should you, that’s called orthorexia). Eating is often a coping mechanism. Exercise is also a coping mechanism for many. These can be healthy coping mechanisms to deal with stress, or they can morph into unhealthy methods of coping with unpleasant emotions. Find someone who can help you work through those things to find a balance! That might be a #therapist , a #dietitian , a #nutritionist , a friend, or a family member... or all of the above!
N.U.T.R.I.T.I.O.N. N - natural U - unprocessed T - tasty R - rainbow I - interesting T - texture I - inclusive O - omaga 3 N - nutritious When thinking of nutrition for your body make sure that what you are choosing has the elements listed above. Choose things that are as close to their natural state as possible, minimally processed, tastes good, is a color of the rainbow, is interestingly prepared, is a texture that you can handle, includes as many vitamins and minerals as possible, a good source of protein and/or carbohydrates, a good source of omaga 3, and that it is as nutritious as possible. So, if you are eating a wide variety of foods than most likely you are giving your body the nutrition that it needs. If you are not eating a variety of foods that include the elements listed above, but would like to, let's talk. DM me to get started on taking control of your nutrition! PS: These sweet potato fries are so delicious and easy to make! What you need: • 1 bag of sweet potatoes • Oil (olive, coconut, avocado, or grapeseed) • Seasonings of choice (onion, garlic, black pepper, paprika, parsley, salt, ect) • 2 cookie trays • foil What to do: 1. Heat oven to 400°F 2. Place foil on baking trays 3. Peel and cut sweet potatoes then place in large mixing bowl 4. Add oil (2-3 Tablespoons) and toss 5. Add seasonings and toss until well distributed 6. Divide between the 2 baking trays and spread the potatoes out to make a single layer 7. Bake for 20 minutes then turn the potatoes over and bake for an additional 10 minutes These don't get very crispy, but they taste amazing! Let me know, in the comments below, if you try this and how you liked it :)
One of the biggest mistakes you can make, is to compare your rate of weight loss to someone else's. 💯 . Everyone has different starting points.✔ Everyone has different activity levels ✔ Everyone will adhere to their diets in different ways✔ Everyone's bodies will adapt in differing ways ✔ . You cannot look at what someone else has lost on the scale and then feel bad because you did not lose the same. ❌ . Weight loss simply does not happen that way. ☝️ . If you take 2 people. One is 100kg and one is 80kg. . Both are the same height, age etc. . If they start the same training and diet together at the same time. . If the 100kg person loses 7lbs in week 1 and the 80kg person loses 3lbs. . The 100kg person has lost more weight, but that is because they have more to lose. ✔ . The point most people miss, is that they both have had success, but one deems it as a failure because they didn't match the other. 🙈 . When it comes to weight loss, any loss is success, please don't get caught up in comparisons, because it could be your downfall. 💯 . Tag a friend and I hope this 😀 #leanin2018
Sooo excited to have my life partner in crime/adventure buddy/handsome chap jump on board with me in this wonderful opportunity, to create some serious magic for our clients 🤩 instagram world, meet Craig 👋🏻 working as a chef for a very long time, having gone on a massive health journey himself, Craig’s new found passion is experimenting with ‘clean eating cuisine’ and we can’t wait to share what we’ve been working on with you real soon 😍with a shared vision to keep exploring the world one place at a time, we will be continuing to work online helping families reclaim their health, while educating others how they can do exactly the same 👊🏻stoke level 10000 for what fun is in store for us 😍 go follow @thehappyhealthhub to keep up with what we are up to as new found business teammates X
Fit Tip of the Day: Put down the banana! Fruit is still sugar so make sure you are limiting your fruit on a daily basis. Opt for berries and watermelon instead which contain less sugar. Check out my newest blog about fruit and the effects it can have on your health. Link in bio.
As the weather is getting warmer, smoothie bowls are the go for breakfast. . For smoothie blend 100g frozen blueberries 1/2 banana . . Topped with crumbled homemade breakfast bar (recipe will be on my blog soon) and @irrewarra_sourdough granola. . Tips for looking for a healthy nutritious granola: 1. Read ingredients- make sure it has no numbers, colours, flavours or preservatives and you should know what all the ingredients are 2. No added sugars- the best sweeteners to be in there are honey, maple syrup and coconut nectar as they have nutrients in them. Definitely not stevia (that’s my opinion) 3. Make your own- this way YOU control what you put in your body . . . . . . . . . . #smoothierecipe #smoothiebowl #weightlosstips #healthyeating #bluberries #healthlover #nutritioncoach #nutrition #eatwell #healthybreakfast #healthybreakfastrecipes #healthyrecipes #crissyskitchen #cleaneating #veganfood #nutritionist #healthyeatingtips #healthhacks #healthgoals #quickandeasyfood #bananarecipes #healthyfood #healthinspo #healthygranola #breakfastlover #weightlossrecipes #healthyeating #healthyeatinghabits #breakfastgoals #highfiber
Is your focus in the wrong place when it comes to nutrition?👀 ⬇️⬇️⬇️ We often get hung up on things that are relatively low in the chain of importance. Focusing on relatively insignificant details can get in the way of the most simple, yet most impactful changes. It's not to say that these things will never be important, just not right now. ⬇️⬇️⬇️ Ever found yourself looking for fat loss supplements and shakes or worrying about when you should or shouldn't eat, all before you've really got a grasp on portion control and optimising your nutrition? ⚖🍏🍌🥗🍗 ⬇️⬇️⬇️ It's no thanks to clever marketing that so many people end up in this position, turning to supplements or fad diets for quick fixes over healthy sustained nutrition that leads to ample benefits beyond just weight loss⏳⏱ ⬇️⬇️⬇️ If by now you don't understand that calories in vs. calories out is the most important thing, it's time to come out of that 🐚 you've been hiding in. ⬇️⬇️⬇️ What are you finding most challenging when it comes to nailing your nutrition? • • • • #nutritioncoach #infographic #nutrition #dieting #dietcoach #healthynutrition #healthtips #healthyweightloss #eatsmart #nutritionblogger #fatloss #fatlossjourney #weightlossprogress #weightlossmotivation #fatlosshelp #weightlosshelp #journeytofit #journeytohealth #healthylifestyle #fitnesscoach #fitnesstips #fitnessblog #fitspo #fitspiration #fitfluential #fitstagram #progressnotperfection #healthtips #healthychoices #getresults
Flexible dieting really is what it says on the tin...Flexible ⬇️⬇️⬇️ The idea is that you can manipulate your calorie intake across the week to suit your lifestyle and enjoy the foods you want to 🍫🍦🍕🍔 ⬇️⬇️⬇️ Take your daily calorie allowance and ✖it by 7. Now you have your weekly allowance 📊 ⬇️⬇️⬇️ Your aim is to meet your weekly calorie allowance. That's where the strategy allows you to be flexible. If you know you're going out for food and drinks with friends at the weekend, the likelihood is that those days are going to be more expensive in terms of calories. Therefore we need to have cheaper days elsewhere. ⬇️⬇️⬇️ Forward planning: what would you do if you were going to buy a new car? 🚗 You'd save up some money over the time leading up to the day you decide buy 💷💷💷 (for you smart arses out there, no, you can't take credit 😂) Now you're able to afford the car without going into debt. It's the same with calories. If you know you're going to have an indulgent weekend, hold some calories back at the start of the week so that you have more to spend when you want to. ⬇️⬇️⬇️ With that said, it doesn't mean you can just go hell for leather all weekend because you've got some extra calories in your piggy bank 🐖🏦 If you're having a couple of bigger meals on a given day, skipping breakfast or snacks can help save calories, so you can worry less when you're out! 🍽🕺🍻💃 Let's face it, no one likes to be the picky one in the group! ⬇️⬇️⬇️ Comment your thoughts and questions below 😁 • • • • • #infographic #fitnesstips #nutritioncoach #lifestylecoach #fitnesscoach #fitfluential #dietplan #diettips #nutritiontips #foodblog #foodblogger #fitnessblogger #fitnessblog #fitnessadvice #fatlosshelp #weightlossmotivation #weightlossprogress #weightmanagement #fatlosstips #fatlossjourney #fooddiary #foodplan #fitspo #fitspiration #fitstagram #getfit #flexibledieting #iifym #dieting #healthydiet
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