**Registration opens next week!**
✅Are ready to ditch restrictive, unsustainable diets that DON'T work, and learn mindful eating techniques ✅Desire to learn how to support and nourish your body for optimal health
✅Want to discover hidden stressors in your life and how to face it in a Balanced way
✅Want to learn what areas specifically in your own life, that may need more focus in order to have Better Balance in your life-
Then this program is right for you!
What you get:
1. Weekly videos covering each topic above
2. Weekly meal ideas and recipes, with the grocery list provided.
3. Supportive handouts and activities worksheets.
4. Access to a personalized portal with a food and mood journals and the ability to message me directly.
5. Weekly check ins
6. Access to our Be Better Balnced Facebook group to interact with other participants.
Comment below if your interested!! I'll make sure you're in the loop when registration opens.
Friday is most definitely the best day of the week! Almost finished my first week on this diet with only one gym session left until next weigh-in. Tomorrow I’m off to Sweden for the holidays, I mean it doesn’t get any better than this. 🌸🥰
Shameless 5am mirror selfie. I posted earlier about being a full-time student while working and barely being able to workout and not training but one thing that absolutely didn’t suffer is my nutrition which is the most important factor to health and wellness. My sacrifice? I’ve lost a ton of lean mass, strength, endurance, etc. My reward? Straight As and still lean and sexy ASF 😎💪🏻👊🏻 I’ll make my gainz back but considering how little I’ve trained and worked out I am definitely proud of myself to maintain my health and physique via nutrition. Sacrifice is sometimes necessary. I worked my ass off to not be a skinny bastard and lost a lot of what I worked for but what I gained mentally has enabled me remain steadfast and diligent on my goals. The principles of @thedolcediet
remain to be engrained in me and food/nutrition will always come first. Just eat real food and you will have a lean physique. It is that simple. Most around me gained weight during the semester. I lost lean mass but kept my body fat low and kept my physique. #focus #lean #savage #viking #menwithbeards #nutrition #fitness #wellness #longevity #ddc #dolcediet #dolcedietcoach #nutritioncounselor #colorado #denver #student #goals #foodismedicine #hippocrates #ohfit #diet #dietitan #eatrealfood #nutrivore
SUPERSETS OMG! My bum just went and died and let’s not even talk about my quads at the end of the session 😵 thought I’d give you a sneek at some of the exercises. 💫 The key thing here is contact, all right? You want to feel the exercises in your glutes. And remember, squeezing at the top 😘
This is so powerful...what I have been learning from my holistic nutrition education, has been astounding. And this reoccurring theme keeps popping in my mind
"You cannot hate yourself to health"
Wow...I wish I had known that years ago, because that was my go-to strategy! Now that I know better, it's my responsibility and honor to help others.
Here is the thing, I can speak til I'm blue in the face about ways people can improve their health with nutrition, physical activity, sleep hygiene, spiritual practice, family, etc., but it's not going to be beneficial if all you think about regarding your body and health is negative and self loathing, or that you'll be happy when xyz happens.
How do you speak to yourself? What do you say to yourself when you look in the mirror? It matters...
Optimal health comes through nourishment...not only in regards to what's on your plate, but what you think, what words you use to describe yourself, self care through physical activity, rest and relaxation, positive affirmations...I could go on.
I encourage you, to stop scrolling for a moment and give yourself 3 compliments.
I will start:
1. My strong legs got me through a tough workout that made me feel really good today!
2. I had the opportunity to cook myself a nutritious lunch...my cooking skills are improving!
3. I am making some amazing progress in my studies and new business venture and I feel really good about what I'm learning!
Your turn...share in the comments!
If this resignates with you, or you'd like to learn more, sign up to receive my monthly newsletter (link in bio) and keep an eye out for my Be Better Balanced program registration info in the coming weeks. ❤❤❤
I'm loving the My Affirmations App!
This one made me think...
Each morning we have the opportunity to create a hurried, stressed, rushed morning, skipping breakfast and setting a high anxiety tone for the day
Waking up 10 minutes early to reflect on a few things you are grateful for, generating positivity and calmness.
I don't know about you, but the difference in how my day plays out, starting it by sleeping late, skipping breakfast and rushing out the door, or waking up with enough time to reflect over #mymorningmug
- is staggering.
This is one small change you can start today that will make a big difference! Dont wait until the new year to make positive changes for your health and life...it is not an all or nothing thing! Give yourself that extra 10 minutes and see what a difference it makes in you positivity, mood and stress levels.
Done rebooting? Have you decided what to aim for next? I have... “every journey of a thousand miles begins with a single step”. But the thing is, you actually have to start walking to be able to reach your destinations.
Love turning my leftovers into random dishes.
and I got this super yummy breakfast, at an airport of all places, and tried to recreate it with these holiday leftovers.
Major success in my opinion.
Kale + roasted veggies + poached eggs and a pesto drizzle.
Also if you’re interested in an Instagram vs. Reality moment, SWIPE RIGHT!
What do you do when you have accomplished what you’ve set out to do? Stay in the same safe lane you ended up in or take a step back, reboot, and set up new future accomplishments? Trying new things is in general something I find quite scary and that is why I need to keep push myself to not stay in the safe lane in order to grow as a person.
Having dreams and visions for the future in the back of my mind is key to keep me motivated. My next step is to level up my training and become a massage therapist. What keeps you motivated?
Easy right? If you want to lose fat but keep muscles you have to work towards that in the gym. If you want to run a marathon then guess what, you have to practice long distance running. It can seem so simple but the fact is that a lot of people are working against their goals without even knowing it. Let’s make sure that you are not one of those people, contact me and I’ll help you achieve your dream body.
Ready to work with me, but not sure you can commit to a program package??
Hope to make 2019 the year you take charge of your health and wellness, but want to be sure you are on the right track for YOU??
Looking for a detailed, personalized approach through a consultation with a Registered Holistic Nutrition Counselor?
Look no further! I now offer a single session for a Personalized Nutrition Consult. This session can be done by phone or via a HIPPA compliant video chat.
This is perfect for you if you are a self motivated individual who just needs the information, and to be pointed in the right direction to make lasting changes.
For more details on what this session includes, check the link in my bio, and select "My Services". There you can set up a FREE 20 minute call to see of working with me is right for you!!
Have you hear about those girls who just put on their old jeans right after giving birth? Well congrats to them but most of us aren’t “that girl”. Getting back in shape after a pregnancy takes time. Your body needs to recover before you start to work out like you used to. With that said there’s always something you CAN do. Start small and level up on the way, precession is the key. #icaniwill
Restitution... Giving the body rest is almost equally as important as working out. Rest can be just working a muscle group one a week or rest entirely from the gym and just take a calm walk out in the sun.
I just went to the grocery store to get the ingredients I need to make this beautiful holiday salad again. It was such a hit for thanksgiving! I’m excited for round 2!✌🏼
LOVE love LOVE getting out and doing something different for my exercise. It was nice to push myself when I thought I couldn’t do it.
I’m going to be so sore tomorrow! 😂
Because fridays needs to be celebrated with a great meal out in the town. Celebrating does not have to be cakes and candy (but I do loooove my cakes), I’ll save my sugar rush until Christmas.
Gosh! I can’t believe that I am finally a licensed personal trainer and nutrition counselor. It is a goal that I had for myself that I can check off as completed. Having a goal with your training or diet (and life in general) is going to make the journey a lot easier. What are you working towards? Do you need help setting up and reaching your goals with exercise and diet? Don’t hesitate to reach out, hit me up with a DM ❤️💫
Sometimes we just need a "nudge" in the right direction when it comes to eating nourishing food for our health and wellness.
My name is Katie Valley, I am a Registered Holistic Nutrition Counselor with a special interest in eliminating the confusion of fad diets and promoting a "back to basics" approach to food- focusing on real, whole food ingredients and combinations that keep blood sugar balanced, cravings at bay and hormones in check.
This is why I have created a mini recipe guide with breakfast, lunch dinner and snack ideas for you to enjoy!
Grab yours FREE from the link in my bio!
Breakfast for lunch is ALWAYS a good idea! When I'm home, this is the easiest thing to whip up other than a salad.
Diced sweet potato, onion and kale sauteed in avocado oil, seasoned with thyme and rosemary. About halfway through I scramble in 2 organic eggs. Top with hot sauce, and voila!
For some added protein and fat, I frothed up some coffee with collagen peptides and coconut oil!
🍊KUMQUATS are nature’s candy, and they’re in season right now in Israel 🇮🇱 These bite sized fruits provide a plethora of nutritional benefits, in addition to offering a sweet/sour flavor.
Here’s a highlight of their nutrient profile:
Rich supply of vitamin C, B vitamins, vitamin E, iron, potassium, magnesium, zinc, and copper.
Here are 👩🏻🍳 recipe ideas:
Add them to a tagine, make them into a salsa, or add them to a kale salad.
A day late on this post, but I don’t need a holiday to say ✨THANK YOU✨ for supporting my small business! Seven years ago I was invited to a jewelry party by @moo44
and fell in love with @stelladot
’s product and mission to give women a flexible business opportunity and so my first business venture began.
Five years ago I completed my dietetic internship and masters in nutrition communication. For a year I couldn’t find a job. I got turned down everywhere I applied. While all my friends started full-time jobs, I cobbled together consulting gigs and people referred to me as the girl with 10 part-time jobs. Finally, I decided to start my own nutrition private practice (thank you @runninglady90
for the encouragement to do so!) to include one-on-one coaching, corporate wellness workshops, and freelance writing.
I’m so glad I didn’t get a full-time job. I always wanted to start my own practice but just didn’t think I would do it right after school.
So thank you to everyone who has ever bought a pair of earrings from me, who’s hosted one or five style sessions, who’s bought one nutrition session or a year of nutrition sessions, who’s bought a skincare regimen from @everskincare
or one product. I’m seriously so grateful for you. You help me fulfill my dream of having a flexible business that I can run from anywhere. You help me fulfill my dream of staying home part-time with my little but not having to stay home full-time 🤪 Thank you!
Consider shopping small all the time, not just yesterday or this weekend. I’m not asking you to give up Target and Starbucks (obvi I’m not going to do that) but consider also buying from your friends who have direct sales businesses or boutiques or local fitness studios or online businesses or product lines. Let’s support one another 👯♀️🛍 _____
Nowwww.. Tag your favorite small businesses below 👇🏻
I take on very limited clients to ensure my utmost attention, so check out my page and services on my website. There you can set up your FREE 20 minute call to see if working with me is right for you!
the last year you ever diet, and learn sustainable health practices that will let you reach your #goals
and maintain them in #2019