#nutritioncoach

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New Blog: STOP TRYING TO CONTROL YOUR HORMONES, CONTROL YOUR HABITS By @evolvenutritionaltherapy # Every now and then hot topics come up in nutrition and health that really seem to spark a ton of interest, in the past it was ketogenic diets and fasting. # This year though there’s another hot topic that seems to be a main interest for everyone under the sun. # Hormones… # Hormones tell the body what to do and are massively important. They’re responsible for  are responsible for everything from the regulation of you appetite to the amount of calories your burn and ability to build muscle. # BUT # There’s also a good amount of bullshit being put out about hormones too, sometimes the people are misguided and others you can tell it’s a grab for money. # Here’s the thing that most people won’t tell you, we have very little control over our hormones. # You see the things is your hormones are released from glands, and unlike other reaction the body will somewhat pick up where it left off and brings things back to baseline. # The  glands that make your hormones don’t work like this unfortunately. They will kind of forget how to do their job, and not pick up the slack if you’ve tanked your hormone production. # It’s much easier to push our hormones into a poor deficient state than it is to bring them back to a normal baseline with strictly nutrition and lifestyle habits. # So you can’t directly control your hormones, but what you can control are the habits that will impact your overall hormonal health. # To read the rest of the blog post and learn the habits that can positively or negatively impact your hormones click the link in my blog and read away… let me know your thoughts below! # #evolvenutrition #nutrition #blog #calories #macros #fatloss #nutritioncoach #coach #sleep #carbs #fatloss #healthydat #health #stress #stress #energybalance #flexibledieting #evolvenutritionaltherapy #nutritionist #portlandnutrition #weightloss #hormones #nutritionaltherapist #health #weightlosstips #aggressivedieting
I’ve always wanted to try cashew butter and what better way to do so than with butter made locally and in small batches @nuttynovelties these are delicious! I can’t wait to eat/cook with these! Dana recommends putting the pistachio butter on chicken or fish before cooking...much easier than crushing the actual nuts. #nuttynovelties #farmersmarket #lansdale #saturday #nutbutter #cashew #pistachio #healthyfood #healthylifestyle #healthyeating #healthy #nutritiontoglow #nutrition #nutritioncoach #healthcoach #fitness #cleaneating #food #nourish #goals
BIG congrats to @_jules_juliana joining the 225lb deadlifting club. Proud of you Jules 👊. . . . #gettingstronger #deadlifts #deadlifting225lbs #deadlifting #trapbardeadlifts
How pretty is this!! Rice cakes, 1 tbsp nut butter and fruit of choice for a quick snack or pre-workout meal. - - #prettyfood #nutrition #mealideas #nutritioncoach #mealprepideas #fruit #ricecake #nutbutter #fitnessmotivation #fuelyourbody
💥Effective Meal Planning 😋by @trent_mccloskey ⠀ When it comes down to it (@ryancaraveo voice) sticking to your diet can be a hassle sometimes, right? 😅 ⠀ Regardless of other dieting strategies, I’ve always found that: The fewer meals, the better ✅ ⠀ I’ve meal prepped and ate 6-8 small meals throughout the day for almost a full year… ⠀ It wasn’t for me. Eating at restaurants, work, social life — it turns fitness into a full-time job 😣 ⠀ The habits and strategies that work with the lifestyle you have will be the ones you can stick to for long-term results 💯 ⠀ Maybe you like eating a few, roughly same sized meals throughout the day. Or perhaps you like skipping breakfast and having a light meal followed up with a big dinner… ⠀ Here are 3 ways to split up your daily calories for an effective meal plan📝 ⠀ 1 small meal and 2 medium sized meal approach: ⠀ 500 calorie small meal 
750 calorie medium meal
750 calories medium meal ⠀ 2 small meals and 1 large meal approach: ⠀ 500 calorie small meal 
500 calorie small meal 
1000 calorie large meal ⠀ 1 medium meal and 1 large meal approach: ⠀ 600 calorie medium meal 
1400 calorie large meal ⠀ There’s the skeleton outline — adjust the calories in each meal to match your current goals 😌 ⠀ Now you have calories to aim for each meal — which will also (I recommend you do this) help you plan a day ahead so you at least have a rough outline of what you will be eating… ⠀ I typically take the approach of 1 medium meal + 1 large meal and in between, you’ll always catch me snacking on fruit 😋
⠀ Cheers! ⠀ #weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #smoothie #shake #proteinshake #healthydiet #healthyweightloss #weightwatchers
Wait, what? Another individual nutrition client with huge results? Congrats to long-time member Sean Flanagan for crushin’ this program. He’s dropped 7.5 inches and 3% body fat in just 4 weeks! Amazing work, Sean! Can’t wait to see the next 4 weeks! #atomicfitness #guidedtestedproven #bestgymintown #results #fatloss #transformation #nutritioncoach #healthystepsnutrition #whatareyouwaitingfor
READ ME 💕 I get asked a lot how I manage to do it all? • How do I balance work, my personal training clients, my workouts, meal prepping, taking care of our house and puppy, and dating weekly with my fiance? (saying fiancé still gives me butterflies lol) • Well let’s be honest here - it’s not always easy. There are days where I get tired, where I don’t feel like working out or meal prepping or getting up an hour early to walk my little monster and spend time with him before work. • So, what’s one of the things that keep me going? • One of the major things that motivates and keeps me going is knowing that I inspire others 💕 • There is something so incredible about knowing you’ve had a positive impact on others’ lives. This is why I started this page and it’s the reason I started working as a personal trainer. • Setting an example, being a role model, motivating people to crush their goals, making others feel strong and confident literally gives me energy. • So I guess a THANK YOU is due - to all my fiancé, friends, family, my training clients who I adore so much, to all the people who message me letting me know that because of me they felt like they could. It’s an incredible source of motivation and I’m so thankful! • Happy Saturday #fitfam ! • #personaltrainer #thankful #fitstagram #strongnotskinny #fitlife #fitfood #fitness #eatcleantraindirty #girlswholift #girlswithmuscle #nutritioncoach #health #healthyfood #fitstagram #fitnessaddict #gymlife #goals #fitnessgirl #noexcuses #gainz #getit #fitspo #eatclean #bodybuilding #fitnessmotivation #motivation #instadaily #fitspiration #flex #fitnessmodels
There are days I feel like I can run forever and then there are days like today. My legs felt sluggish from the start and by mile 2, I knew it had the potential to become a rough run. Instead, I slowed my pace, focused on my breathing, found the flowers 🌸 on the trail, and kept putting one foot in front of the other. At the end of the day, some runs are about the miles and not the speed. Although, my app did have me clocking in at 48 second mile for mile 8. It was a downhill mile.... 😂 9 miles done today! . . . #run #runner #running #instarunners #runnersofinstagram #runnerscommunity #womensrunningcommunity #halfmarathon #halfmarathontraining #1krc #1000milesrunclub #longrun #trailrun #fitness #healthy #nutritioncoach #wildflowers
🔥BREAKFAST IDEAS . Every day is different. Some mornings are rushed while others you have the time to sit down and have a nice meal. For this reason it’s important to have quick options to stay on top of your fitness goals. I hope you guys enjoy these . Save this for your mornings . Which one is your favourite . . Credit- @evolvetrainingsystem . . . #weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatchers
Just working hard everyday. Aftermath of yesterday’s arm day destruction. Today is a rest day for me. No cardio, no gym. Just rest relax and clear my head. Enjoy my high carb day and cheat meal. I’ll be back at it tomorrow. Will be posting my arm workout to my story later today, so stay tuned for that. Will also be posting these workouts on my page in the coming days. Who would watch my YouTube Channel if I made one?! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Online Coaching ➡️ DM or 📧 Brandon@BMRFitness.com ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #coach #onlinecoach #nutritioncoach #fitnesscoach #mensphysique #bodybuilding #bikini #fitness #fitnessmodel #fitnessjourney #gymmotivation #fitnessmotivation #fitnessaddict #hardwork #gbtw #su &w #letsgo #aesthetic #aesthetics #bodybuilder #bodybuildingmotivation #motivation #workoutmotivation #gymmotivation #workout #work
Who's been eating (and drinking) ALL the things?🙋🏾‍♀️ It's OK...I will help you get back on track! I'm having a 5 day reboot challenge....link to join in my profile. Starts July 30th! #bodyimage #bringingsexyback #weightloss #healthgoals #fatloss #bodytransformations #healthcoach #bodychanges #nutritioncoach #nutritionist #nutritiontips #ottawa #melaninpoppin #blackwomendoworkout #balancedplatenutrition # https://start.balancedplatenutrition.com/balanced-mama
I will keep this short and sweet. Maybe 🙃 . When you have a goal, it requires dedication and consistency. Whether you’re consistent with your macros or consistent with choosing nutrient dense foods that satisfy your needs - it all falls down to those 2 requirements. . All too often, especially in this industry - we are seeing how x worked for Sally and y works for Bob that it’s so easy to hop from one best thing to the next best thing with completely different methods and wonder “why isn’t this working for me?” . Hands down, 90% of you reading this are working with a coach or have worked with a coach and chances are you are bummed because you didn’t follow the plan and didn’t get the results while the other half of you are feeling great because you stayed dedicated to your plan and you stayed consistent with it so that you and your coach could create the BEST approach for you, your lifestyle and your goals. . So if you’re sitting there waiting for the next best thing - it’s RIGHT THERE!!! Whether it’s created BY you or creating WITH you - all it will take are ✌🏻 requirements and a whole lotta heart. . Let’s face it - most people get up and make a change because of something greater than a good looking body. The desire for abs will fade but the fire for more will always stay. . What drives you? What’s your biggest struggle when it comes to following through?
Re @steph_gaudreau : ____ “Stop saying you fell off the wagon. There is no wagon...just your next meal or workout. Move on. . "The wagon" ends up representing this big HUGE unconquerable struggle between a person and an impossible standard of eating, moving, or being...and it ends up representing SUCCESS while the choices that made you "fall off" represent FAILURE. . Living a healthier lifestyle is not a binary, either/or, pass/fail thing despite what Diet culture wants you to believe. You didn’t wreck it all because you ate a cookie or skipped a workout. . Using "the wagon" as terminology to explain your current "failure" at eating or moving stands for a significant amount of energy that you must overcome...getting back up on that damn thing. And it ends up being a self-imposed barrier. . How about just standing up and taking a step? Doesn't that feel better? . Other terms like "off plan" and "off track” set up the same pass/fail dynamic because on = good and off must equal bad. I’m not saying people who use these terms are consciously looking to harm you, but it’s worth examining your own language choices and the meaning that’s hidden underneath." ____ Procabulary is so very important friends. We’re all just seeking permission in a world that’s told us conflicting messages on what we should or shouldn’t be doing. Pay attention to the things you say and the dialogue that comes out of your mouth. . Progress isn’t linear and we’re constantly having to adjust around social activities, work situations, and the rollercoaster that is life. . Doing the right thing consistently over time always wins. Plan ahead, control the variables you can control, and don’t be afraid to hire a coach to help with the nutrition or exercise piece if you’re intimidated by all the widgets, crazy diets and fitness plans, or if we’re putting in the effort but things don’t seem right . The basics aren’t sexy, yet it’s what people should be paying attention to more. The conversations going on between your two ears? They need even more attention than arguably everything else. . Go be great today friends♥️
Quieres empezar un estilo de vida con un alimentación más saludable? 5 claves para comenzar y no perderte en el camino . . 🌟Ser constante... entiende que nadie sube de peso en un día, entonces no pretendas bajarlo en en ese tiempo... La constancia es la única que te ayudará a ver resultados. 🌟Limpia tu despensa... Si tienes alimentos saludables a mano, vas a evitar picoteos innesarios de calorías vacías entre comidas 🌟Planifica... es la mejor forma para comenzar. Dedica un dia para preparar las comidas de toda la semana. Asi te ahorras tiempo, y mantienes comida lista... al momento de comer, ya tienes todo resuelto. 🌟 Que comer sea un homenaje... todo entra por los ojos. Dedicale tiempo para servirte tu comida, esmerate para que se vea agradable... Te garantizo que un plato bonito, va a ser mucho más provocativo y te va a dar más placer al momento de comer. 🌟No te saltees las comidas... el único resultado que vas a conseguir es llegar a la siguiente comida con un hambre voraz y querer comer lo que sea sin pensar . . . . . . . . . . . 📸 @chanboutet Make Up @charme.makeup . #nutritioncoach #mentesanacuerposano #tipsCMD #carolinamedu
I was chatting with a man at the gym yesterday and after spotting him for the bench press, he asked if I thought that his vegetarian diet was inhibiting his progress on the bench press. . . I said that it likely wasn’t the issue, but followed up with a few questions to get more information about his specific food intake. . . He asked me if many vegetarians have had success with bodybuilding or powerlifting. 🍠🍆🥗💪 . . I told him there was a successful Vegetarian bodybuilder named Gajhodhar and told him I would show him a picture. . . I pulled up the picture below(as I’ve shared it a few times already)  and told him to read the words and look at the picture… . . *Side note: the man I was chatting with is a PhD in Computer Science and is a little bit shall we say, cerebral and “serious”, at times, so I got really nervous that he wouldn’t find the joke funny* 💻🖱️👨‍🔬 . . He read the picture and then looked back at me stone-faced. He paused, and then attempted to speak, but just burst out laughing. . . Mission accomplished. . . I hope that you find the picture funny, too. 😁 . . Happy Saturday! . . K. #vegan #vegetarian #fitspiration #fitfam #fitness #fitnessmotivation #gym #gymlife #gymgains #gymjokes #nutrition #nutritioncoach #nutritionist #instafit #onlinetrainer #onlinecoach #personaltrainer #yycfitness #yycfit #yycfitfam #yyc #joke #justagoofman
PEANUT BUTTER HACK! ⠀ ‼️⚠️MELTING PEANUT BUTTER - A GAME CHANGER Left: Melted Peanut Butter ⠀ ⠀ Right: Peanut butter straight from the jar! I legit used 1 tablespoon (measuring spoon) and this was the outcome! Are you amazed? I shouldn’t be amazed, this definitely can be explained by food science 🔬! Regardless it is still amazing to see the comparisons side by side ⠀ 𝐌𝐞𝐥𝐭𝐞𝐝 𝐏𝐞𝐚𝐧𝐮𝐭 𝐁𝐮𝐭𝐭𝐞𝐫 𝐏𝐫𝐨𝐬: ✔️Incredibly delicious ✔️bloody delicious, the only way moving forward 😂 ✔️100% Improvement In the texture (IMO) ✔️visually appealing ✔️Warming, melt in your mouth goodness ✔️It goes FURTHER! Meaning you need less (hence less calories) for maximum toast 🍞coverage! ⠀ 𝐌𝐞𝐥𝐭𝐞𝐝 𝐏𝐞𝐚𝐧𝐮𝐭 𝐁𝐮𝐭𝐭𝐞𝐫 𝐂𝐨𝐧: 👎🏼1 extra bowl to wash up 😂 (any brilliant ideas 💡 on how to avoid this? Comment below 👇🏼) ⠀ . . . 📸 @thesavvydietitian ⠀ ⠀ ⠀ ⠀ ⠀ Please note the calorie count is only the peanut butter! #healthybreakfastideas #eatforhealth #nutritioncoach #youarewhatyoueat #balanceddiet #weightlossideas #fatloss #notadietbutalifestyle #caloriesmix #healthychoice #nutritionfacts #nutritionfacts #weightlossjourney #dietitian #nutritiontips #eatsmart #calories #eatgoodfeelgood #healthysnacking #eatthisnotthat #kaylasarmy #caloriedeficit #healthytips #notadiet #bbgprogress #weightlosstips #portioncontrol
“The big challenge is to become all that you have the possibility of becoming. You cannot believe what it does to the human spirit to maximize your human potential and stretch yourself to the limit.” Jim Rohn #pursueyourpotential
Saturday Protein Pancake Post 🥞 🥞 6 tbsp liquid egg whites or 2 egg whites 1/4 cup of rolled oats 1/4 cup low fat cottage cheese/yogurt 1 1/2 tbsp coconut flour 2 packets stevia or 1 tbsp honey 1/2 tsp cinnamon 1 tsp vanilla extract Pinch of baking soda 🥞 Mix all ingredients in blender Spray pan with nonstick coconut spray Cook on medium heat like a normal pancake(about two minutes each side) until cooked through. 🥞 Top with 1/2 tbsp virgin unrefined coconut oil, sugar free syrup, banana 🥞 Makes 1 serving, Without toppings Calories: 228 Carbs: 23g Protein: 22g Fat: 5g Sugar: 4g 🥞 #allornone #proteinpancakes #saturdaypancakes #foodie #foodiesofinstagram #health #consistency #conquerit #conquerlife #lifestyle #pancakes #saturdayvibes #saturdayfeels #summer #fitness #nutritioncoach #bikini #bikinifitness #bodybuilding #fitfam #gains #personaltrainer #girlswholift #juststrong #bejuststrong #loveyourbody #nourishyourbody
Made this for the @stjohnssportsperformance bulletin board as part of the #sportsnutrition rotation during my #dieteticinternship ! ⚾️ . . It often goes overlooked but hydration is so, so important- not only for the #NCAA Division 1 athlete, but for you, the average consumer, in everyday life as well! 💥 . . Staying hydrated with water is essential for the human body to perform optimally and carry out its essential life functions with ease! By drinking enough water each day, you will naturally feel more energized & awake, your joints will feel less stiff, you will potentially get no more headaches, and may even relieve your constipation as well! . . Rule of thumb:. ✅Strive to drink at least half of your body weight in oz of water per day!. ✅ The number one way to tell if you’re dehydrated is if your urine is yellow!.(Ideally, it should be clear or light yellow if you are hydrated!) . . P.S. Did you know that caffeine and alcohol dehydrate you? So, you may need even MORE water than you think! Also, we often mistake hunger for thirst! Be mindful of this and before you look for food, drink some water first, wait 20 min, and see if you’re still hungry! 💪🏽😉 . In summary, you may not need medication for your health problems, you just need a goood plain ole’ glass of water.... especially on these hot summer days! 💦 Drink up my friends! 😎👍🏽. . . #hydrate #nutritioncoach #fitness #nutrition #goal #water #summer #performancenutrition #diet #dietitian #personaltrainer #spartan #electrolytes #loseweight #weightloss #cuttingseason #gym #love #skinny #fitspo #eatclean #training #macros #eat #wellness #cleansing
Do you want to eat your favorite foods and achieve wellness and fitness goals?⠀ *⠀ You can. The key is portion size and frequency of consumption. ⠀ *⠀ You may not be able to have an ice cream cone every night and reach your goals, but you may be able to have one once a week. ⠀ *⠀ Ice cream is not good or bad, it simply either hinders or helps your goals. If your goal is to gain, then ice cream daily may fit with those goals. *⠀ If your goal is to reduce body fat, then ice cream daily may not work for your body.⠀ *⠀ The key is not to label foods as good or bad but simply see them as something that either helps or hinders your goals.⠀ *⠀ What are your goals currently? Post below and I'll give you some tips on what to eat to achieve them!⠀ *⠀ #thepositivethread #shred #cleaneats #realfood #atx #austin #keepaustinfit #foodblogger #nutrition #nutritionist #nutritioncoach #transformation #fitness #fitlife #wellness #weightloss #foodie #iceceam #icecreamcone
I love challenges, and I happily take them on. I think challenges/obstacles help us appreciate every aspect of life so much more. Some challenges are inevitable and others are self inflicted. I also pride myself on being self aware. With all the moving parts, I would not enjoy the process (and the inheritant challenges) if I stepped on stage this year. I am competitive and if I can not put my best foot forward I will wait until I can. As I push my next competition further down the road... I remind myself that patience, persistence, and perspiration make an unbeatable combination for success. Self improvement will continue and when the time is right I'll be back... and it will be epic. . . . . #illbeback #fitness #fitlife #gymlife #bikinicompetitor #instafit #grateful #selfawareness #choosehappy #chooseyourbattles #livelovelift #fitchick #personaldevelopment #patience #persistence #winnerswin #trainhardwineasy #liftheavy #runfast #PersonalTrainer #nutritioncoach #balance #bemorehuman #give100percent #TucsonTrainer #tucsonarizona #challengeyourself #iifym #womenwholift
I mentioned in my story last week that the heating element in our oven broke. We didn’t realize how often we use our oven to cook! Totally ok because we had some recipes that came out of the woodwork because of it. I cant’t even remember the last time we had this Keema curry bowl but we were stoked to have it this week 😋 . . . I will say that once you find your go to recipes you can totally find healthy food that is flavorful and fun. I’m am all about re-creating treat meals into a healthy alternative! #bodypositivity #selflove #bodylove #positivewomen #strongwomen #fitnotskinny #strongnotthin #healthyeatinghabits #livethelifeyoulove #livethelifeyouwant #onesmallstep #committosomething #weightlossgoal #nourishyourbody #fitnesscoaching #nutritioncoach #rockclimbingwomen #rockclimber #boulderinglife #strongwomen #athleticwomen #comebackstory #injuryfree #mindsetshift #glutenfreedinner #dairyfree #fuelnotfood #fuelyourbody #ethnicfood
On a mission 😂. This is me today. Almost 37 weeks prego and decided hosting a party of 25-30 people would be a good idea 🤷🏼‍♀️😁. However, I am definitely looking forward to seeing everyone and making some great family memories, and grateful for the help I have being sent my way to host this afternoon❤️. Any fun weekend plans for you? Happy Saturday!
Meal diary sample Breakfast: matcha tea with @vitalproteins Collagen peptides. (I recently wrote a blog post about various super foods and their benefits, check it out for benefits of matcha tea and collagen) plus smoothie if I wake up on time😂 Snack: plain Greek yogurt plus almonds, Goji berries Lunch: some protein plus Bulghur Jollof, recipe courtesy @loseitnigerian Snack: power crunch bar Dinner: cilantro chicken taco recipe via @denise_sweetpeasandsaffron . .... This is a sample meal diary I had days last week. My meals usually vary sometimes cause I get bored but for the most part they stay quite similar especially breakfast. . ... Oh I forgot to add my daily caramel m&m 😂😂😂 I really need to get over this addiction to it lol. . . . . . . . . . . #servingsize #flexibiledieting #foodforthought #condiments #healthyfood #healthiswealth #macros #macrocounting #iifymgirls #nutrition #ifitfitsyourmacros #diet #weightloss #gymlife #absaremadeinthekitchen #fitfood #cooking #fitmeals #mealprepping #cleaneats #nutritioniskey #nutritioncoach #calories #nutritionplan #fitnessbody #fitgirlrevolution #mealprepping #mealprepmon #bodyafterbaby #mombod
Wishing you did something different in December won’t change today. No matter how many times I think about how to rev up my health and wellness game, I’m reminded of this fact. Deep isn’t it? ✨ This same truth is echoed over and over. Self-Love. Relationships. Finances. Business. In fact every single decision. ✨ As a lady catalyst consultant or coach, super wifey, stellar mom, small biz owner or solopreneur, do you catch yourself looking over your shoulder? I know I have. Sometimes with rejoicing and sometimes times with regret. Either way, the answer isn’t back there. Yes, some of the results in this present moment were sculpted there. But the best thing about the present is that it’s always moving. Always. That keeps me going. ✨ The impetus for better health in your body or your mind or your family or your marriage or your business doesn’t come from what you didn’t do yesterday. It comes from what you do today. But I bet you already knew that! 😉 ✨ 🎀Move the Needle 🎀Be The Catalyst 🗝#focusandtaketime
I will occasionally share progress pictures of my clients, with their permission of course, but I have never shared a progress picture of myself well here it is... I started my fitness journey well over ten years ago, at 130lbs. I spent years learning, experimenting with different techniques and growing. I got myself up around 200lbs when a job change made it impossible for me to continue eating and lifting like I was (although I didn't stop loving the sport and learning everything I could).. After a few years, I again changed jobs and got back into my groove, that's where this before picture takes place, at a whopping 140lbs... The after picture is me a couple months ago at 220lbs. I share this for a few reasons. One, it is important to know that regardless of where you are right now you can make big changes if you are willing to work hard, learn and be patient. Another lesson that I have learned is that when looking for a coach, don't go out and find a genetically gifted person who will make progress regardless of what they do... Find yourself a coach who has had to struggle, learn and experiment... Most people aren't genetic freaks and will need more than a basic program. When you are ready to make progress and learn from someone who has been where you are, contact me and let's get started. www.ironforknutrition.com #bodybuilding #workout #muscle #fitness #gym #active #train #lift #fit #train #inspiration #fitness #workhard #coaching #fitnessmotivation #fatloss #fitlife #lift #livefit #utahfitness #nutrition #health #transformation #nutritioncoach #love #food #teamironfork #granitesupplements
Heerlijk gesport in het buitenluchie! Lekker gebeest @sillycharmsnl en @dionkoers !!
“Your body is not a math problem to be solved or fixed” ⠀ ⠀ The truth is the whole, calories-in, calories-out thing isn't exactly great for our bodies. When you do the math it makes sense on paper, but it doesn't make sense for our bodies.⠀ ⠀ I explain all of that in my YouTube video “why calories in, calories out doesn’t work” ⠀ ⠀ If you’ve been counting your calorie intake for awhile, I know how scary it can be to stop using an app to tell you your calorie allotment. But think about what's more important to you. Being driven crazy by an app or becoming sane and trust your own body to let you know what you need. Do you want a number on a scale or your app determine your self worth?⠀ ⠀
Saturday mornings are for sleepy smiles, cozy snugs, and.... BREAKFAST TACOS! 🌮🌮🌮 ------------------------------------- Full recipe tutorial is up on the YouTube!! (Link in profile)
Chicken Milanese with fresh arugula salad and homemade mozzarella. #wow ♥️♥️. The dressing was a lemon olive oil and balsamic reduction.... it was heaven!! Learning how to eat was a process that took a little time and effort... Learning that I was WORTH that effort took a little longer. #stilllearning . But I am SO happy that I made the decision to invest in myself and my health. Current mindset... if it’s not a #fuckyeah it’s a #hellno . I’m not your average nutrition & wellness coach. 😉 . . . #nutritioncoach #wellnesscoach #certified #motivationalspeaker #alittledifferent #notforeverybody #ispeakfromexperience #authentic #bodypositive #empowerment #bossbabe #girlboss #thisishowiroll #newme #myjourney #doitforyou #youvegotthis #teamtk #fitnotskinny
High is our calling, Love❣️ Creative Arts...(whether the instrument of words, Or Pencil pregnant with ethereal hues,) Demands the service of a mind and heART, Though sensitive, yet, in their weakest part, Heroically fashioned. Tune in and tap onto KinGKirbY.Guru to start your intuitive-consulting session. Our talent engineering services range from vocal coaching, piano teaching to glassblowing, yarnstorming, breathwork to audition prepping. Our hearts are happy to serve so come learn how to learn as well as invest in yourself the gift of the power of the arts. We have 25+ years of experience in the art of focusing on thought patterns and mental habits that can be beneficial to success. Visit my Blogs: KinGKirbY.Guru BetheGiftLovetheGiver.com #ArtisticAdvisor #loveterian #soulfuldoula #intuitiveconsultant #artisticadvisor #creativepreneur #musicologist #movementspecialist #nutritioncoach #dictionrecoveryspecialist #actingteacher #musicologist #blissologist #teachingartist #dictionrecoveryspecialist #loveterian #photographer #musicacademyofthewest #KinGKirbY .Guru #tulsa #oklahoma #pearldistrict
Should you take a Mass Gainer? by @peter_bowman - Mass gainers are still far to common of a supplement. They are filled with ingredients, whose names are not recognizable. The ingredients (chemicals) will do a number on your gut. If you have ever tried one you know what I mean lol 😂 - This is not ideal. You want proper absorption of nutrients when trying to put on weight. Not to mention a big bag is like 12 servings lol. Not worth the money 👎🏻 - My recommendation is to make your own! Grab yourself a blender and utilize calorically dense foods like nut butters! Add in whey, fruits, yogurts, egg whites, oats, chocolate, etc. Not only is it a great way to get in a lot of calories, these shakes can taste amazing 🙌🏻. - A huge shake was a staple for me in the mornings when I was bulking back in the day. They work, trust me 👌🏻
It's fight day for nutrition coaching client and friend @kyle_badnews_messenger ! Wanted to give a shout out to Kyle for killing his nutritional fight prep this last camp and for staying super focused. We got his weight down about 10lbs in a very sustainable way over 2 months, giving him lots of good quality food to fuel his hard training sessions 6 days a week often 2-3 times a day. Then, following our weight cut procedure, Kyle was easily able to slip down to weigh in and then refuel an amazing 13lb gain while still being shredded. Now just time to kick ass in the ring tonight Kyle! Hard work pays off! #muaythai #nutritioncoach #fuel #fighter #trainsmart #eatsmart #fightfityyc #results #letsgochamp #calgary #alberta #ecl3 #edmontoncombatleague #athlete #nakmuay #weighin #beforeandafter #coachsmash
Eating with friends is always better 💞 One of the most powerful things you can do for your health is to slow down, chew your food, and relax during meals. Digestion affects every aspect of our health, and to optimally digest our food we must eat in a calm and relaxed state. When we’re rushed, distracted, or stressed during our meals, our digestion suffers 🧘‍♀️ . Before your next meal try taking a few deep breaths, appreciate the people around you or the space that you’re in, and take your time while you eat. I have noticed the most profound changes in my digestion by doing this, no supplements required!
A petición del 💯 de los votantes, vamos a hablar de esta nuevo alimento que parece ser una buena opción cuando estamos por la calle muriendo de hambre pero no querremos pecar y comer algo que arruine todo el esfuerzo del entrenamiento 💪 (y aveces hasta un poco más), vamos a ello pues! . “Pudín de chia” bueno no cabe duda que el nombrecito promete verdad? 😃... vamos a ver si nos cumple 🤓 Ingredientes: -número 1) leche de coco ☑️ -número 2 chia hidratada ☑️ Hasta aquí parece que todo bien pero que sigue? #3 Almidón aaaa pero no es cualquier almidón, es un almidón MODIFICADO, Vamos por pares el almidón no era necesario aquí (a menos que la industria considere que los alimentos saludables no eran suficientes por sí solos y había que meterle “más sabor”, además de rellenar el contenedor con ingredientes mucho más baratos 🤫 . pero no contentos con ello había que estirar las abanicas metiendo un almidón modificado (el cuál es dañino, desregula tus hormonas, provoca problemas para quedar embarazada 🤰 (como otros miles de productos) y te hace plumas propenso para enfermases crónico degenerativas tales como ... adivinaste! Cancer!!, pero sigamos con los ingredientes: . #4 ) sabor vainilla... mmm sabor vainilla? O sea 🙄 en otras palabras SABORIZANTE ARTIFICIAL creado químicamente en un laboratorio para hacerte creer que comes vainilla mientras a la industria se le reduce más los costos 👏🏻 👏🏻 brillante!!!! . Último pero no menos importante #5 sucralosa ... que no es nada más que vil azúcar ... si la misma acuñar que causa problemas para perder peso, controlar tu nivel de azúcar en sangre, te hace propio si a la depresión y muchos PERO muchos problemas más... ¿Que te parece? Ya no se ve tan saludable esta opción verdad? . Ojo: que la intensión de estas revisiones no es asustarlos sino proporcionales el conocimiento para que ustedes tomen una decisión informada y no creyendo que se hacen un bien cuando es todo lo contrario 😦 Si quieres que hagamos más info cómo está dale Like 👍
These mini lemon raspberry tarts were #easypeasy ! 🍋 I was strapped for time, so making a quick coconut flour crust was simple! Only four ingredients: 3/4C coconut flour, 1/3 C coconut oil, pinch of truvia, and 2 eggs Spray a mini muffin tin, lightly with olive oil. Roll the dough into grape size portion, and press into the muffin molds to create a hollow crust. Bake at 320 for about 20 minutes. ✳✳✳ The filing was just as easy! 1/2 C fresh squeezed lemon juice, 2 egg yolks, 2 whole eggs, 1/3 C coconut oil, 2 tbs truvia, 1 tsp vanilla. Whisk on low heat on a sauce pan until thick. Remove from heat and fill your crusts! Top with fresh raspberries, and refrigerate. #lowcarb #sugarfree #lemon #minitarts #healthyfood #healthydessert #goodfats #lemontart #raspberries #truvia #curbyoursweettooth #fitmama #notabaker #nutritioncoach #coconutflour #easybaking #guiltfree #wellness
Solid Advice👌
We were not born to live a mediocre life. We were born to live fully, to pursue your passions, spread our love, experience life, expand her knowledge, enhance our awareness, elevate our consciousness and make a positive footprint on the hearts of those around us. • • • • #gettingfit #fitnessjourney #fitfam #beachbody #healthyliving #fitspo #healthjourney #inspiredtoinspire #fitness #weightless #motivation #followmyjourney #goals #cleaneats #fitgirl #gethealthy #veganlife #nutrition #veganeats #selflove #healthymind #positivity #goodvibes #positivemind #fitspiration #coachlife #nutritioncoach #healthcoach
So if you are someone who's struggling with chronic GI issues, I challenge you to think about the fact that you might need to detox. And oftentimes people are wondering, well, what does my gut have to do with detox? Well, everything, because one of your body's primary detox organs delivers is a part of the digestive system. But on top of that, this and not a lot of people talk about the entero sites, which are cells that line your gut and your intestines. And actually our primary detoxifiers, they do an exceptional amount of detoxification. So when these cells get broken down, when they get inflamed, when they get affected by the chemicals that come into our environment and the foods that we eat, they are actually not able to detox. So by healing our gut and enhancing our body's ability to detox and not get affected by some of these things that are coming into our body, we can improve our detox organs and cells. But we can also improve the health of our gut. . Ready to get your gut checked out? Schedule a free call with me http://kendraperry.net/contact/ . Photo by @ryan_flett . . . . . #detox #nutritioncoach #functionalnutrition #healthjourney #healthyme #healthcoachlife #hormones #hormonalhealth #guthealth #digestion #ibs #detoxify #dexoting #detoxtips #detoxyourbody #pmsproblems #weightlosssupport #weightgoals #weightlosstips #healthcoaching #glutenfreelifestyle #thyroidhealth #healthyguy #hypothyroid #hypothyroidism #pcossupport #pcosawareness #fibroids #endometriosis #sibo
Fat-Free Triple Chocolate Brownies! The baker herself feels like cutting it and eating it now! But, it's a gift, so, only drooling! #vegan #wholefoods #nutritioncoach #plantbased #plantbasedchefs #veganbaker #veganchefs #nutritionclass #plantbasedbaker #fatfree
Hello New York City!!!! Feels so good to be back home. I’m currently taking on clients at #equinox Greenwich Ave! Contact me to get scheduled and reach those Summer 2018 fitness goals!! 💪🏼💯 Let’s Go!! • #personaltrainer #athlete #nutritioncoach #yogateacher #eqx #gym #newtorkcity #nyc #trainer #fitspo #gains #weightloss #gymlife #workout #fitfam #fitlife #trainhard #fitnessaddict #health #wellness #workoutmotivation #fitnessmotivation
My body was built by... ⠀ Low carbs Eating clean Restriction Vegan Intermittent fasting A lot of cardio CrossFit Metabolic conditioning Olympic weightlifting Body building Detoxes and shakes ⠀ I had to go through all of these styles in order to learn what worked best for my body. Oddly enough, none of those mentioned above are protocols I follow now. ⠀ I follow a flexible approach to nutrition; all the foods I love in a healthy balance. No restrictions. No cheat meals. No worries. ⠀ I train as a functional athlete; mostly emphasizing the three main lifts (squat, bench, deadlift) because those are the best compound movements for total body strength. ⠀ There’s no ‘this is better’ choice for nutrition or exercise. When you can adapt a style that truly works best for you, your lifestyle and your goals, that’s when you’re going to be successful. ・ ・ Get more at courtneyforlife.com #courtneyforlife #nutritioncoach #strengthcoach #ifitfitsyourlifestyle
I am running my first @startingstrength meet on Oct 27th at the usual location- @revolutiontraining in Tempe!! Link in bio to sign up!! 💪🏼 Anyone can do it- no matter how experienced of a lifter you are! Just come and have fun! 💜 🇺🇸 🇺🇸 #startingstrengthcoach #SSC #ssonlinecoaching #startingstrength #coachesneedcoaches #teamSSOC #nutritioncoach #macros #strongfemales #powerlifting
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