9,285 posts

IS YOUR “TIGHTNESS” THE REASON YOUR MUSCLES AREN’T GROWING? - It has been in my blood since I was a child...that “Go Hard or Go Home” mentality and although it’s great for accomplishing tasks, it put me in the state I am now. - Unbalanced Hormones. Poor Mobility. Incorrect Movement Patterns. AND A WHOLE HELL OF ALOT OF PAIN. - PHOTO 1️⃣: My starting attempt to do a body weight squat (this hurt to do) and will document as the months progress. PHOTO 2️⃣&3️⃣: Two exercises I currently do to improve my hip mobility. - With poor mobility, your joints are unable to move through their full range of motion, therefore you will have a hard time recruiting the correct muscles. This will lead to hypertrophy imbalances and lots of pain. - MY CURRENT FITNESS PROGRAM: A. Mobility B. Relearning Proper Core (Butt to gut) activation & recruitment C. Light walking cardio D. Yoga - Although it’s killing me to take time away from heavy lifting, I have plans right now to heal my body and make it whole again. After years & years of pounding my body into the ground...It was finally FED UP and I had to learn the hard way how to surrender. - So this message is to, 1. Track my progress to show you how I progress throughout my training program with @jennpaolucci and 2. Remind you to take care of your body and listen to what it’s telling you! - If you are in pain “Listen to your Body” Take Rest Days. Take Deload Weeks. Your body is your temple. Take care of it. AND when you are feeling well and just “not motivated” I want to remind you, there are other people out there that would KILLL to be healthy enough to Push through that lack of motivation to GET to workout.
Black Bean brownies, they are amazing, but definitely a red light food for me and must stay out of my kitchen on the whole, as I could easily eat the lot. Doesn’t matter how many great ingredients are in these, eating a whole batch would not be good for me. 🍫 We generally make these for end of year teacher gifts (without the walnuts). That way they are not available for easy consumption by me. What are your red light foods? The type that you just can’t resist. #ilovefoodsomuch #chocoholic 🍫 #foodforpleasure #blackbeanbrownies #cacaopowder #enjoywhatyoulove #plantbaseddessert #dubaifoodblog #foodindubai #precisionnutritioncoach #onlinenutritioncoach #whatieatinaday #cookingwithkids #sometimesfood
Can simply taking a probiotic help improve gut health?⠀ ⠀ Yes and no,⠀ ⠀ Yes it can help but this is only a bandaid. ⠀ ⠀ The bacteria found in probiotics only stay in the system for a short period of time. ⠀ ⠀ This is why it’s recommended they are taken ever day.⠀ ⠀ But if your not addressing the root cause you’ll never fully heal.⠀ ⠀ So we gotta do more. Be gotta address your jacked up gut at the core.⠀ ⠀ Here are 5 tips to help instead gut health without ever having to buy a supplement. ⠀ ⠀ ▪️REMOVE IMFLAMITORY FOODS▪️⠀ ⠀ Remove all foods that may be causing an inflammatory response. the less inflamed your gut/body is the better your digestion is gonna be. Gas, bloating, cramping, or feeling lethargic can all be signs of inflammation.⠀ ⠀ ▪️INCREASE YOUR CONSUMPTION OF PROBIOTIC-RICH FOODS▪️⠀ ⠀ Foods like Sourkraute, kimchi, kefir, yogurt, and kombucha drinks are all great ways to get in your probiotics⠀ during the day.⠀ ⠀ ▪️INCREASE YOUR CONSUMPTION OF PREBIOTIC-RICH FOODS▪️⠀ ⠀ Prebiotics can be found most abundantly in vegetables. so its important that we are consuming enough veggies to feed all the healthy bacteria. A good recommendation is 4- 8 servings a day.⠀ ⠀ ▪️FAST▪️⠀ ⠀ fasting or not eating for at least 12 hours has been shown to give your digestive system a break and can give it a chance to work through anything left over from eating. in turn actually improving your digestion once you begin eating again.⠀ ⠀ ▪️REDUCE STRESS▪️⠀ ⠀ being in a parasympathetic mindset to often can leave your body unable to digest food properly. this is known as "fight or flight". optimal digestion happens in a sympathetic mindset. also known as "rest and digest". so it is important to reduce stress as much as possible to ensure you are digesting food properly.⠀ ⠀ #health #fitness #longevity #lifestyle #eat #sleep #relax #rest #reducestress #fast #fasting #guthealth #nutritioncoach #onlinenutritioncoach #fitnesstips #life #nutritiontips #nutritionfacts #nutritionadvice #restanddigest #sleep #nutrition #food
🛑 procrastinating and get your ass in the gym . It’s never too late to start your journey to a new healthier you!!...... #stopprocrastinating #getinthegym
I am really starting to find my groove within my grain-free diet. I have been an oatmeal lover since I was a child and knew that I needed to find or make a healthy and grain-free alternative to oatmeal. The texture is different but this hot nutty, grain-free flaxseed meal oatmeal has been satisfying my morning breakfast taste buds. On my blog today (link in bio) I put together a short list of my favorite pantry and kitchen grain-free must-haves. Message me for this recipe, but will be up on my blog later this week. #onlinenutritioncoach #blufftonsc #takethepictures #fitstart #flaxseedoatmeal #healthyalternatives #healthyoatmeal #grainfreerecipes #grainfreemusthaves #lettucelifestyle #lettucelifestylerecipes #healthybreakfastideas #glutenfreemeals #grainfreefor30days #listentoyourbody #newblogpost #foodblogger #takecareofyourbody #joinmeonline #columbiasc #nogainnovember #healthychoices #empoweringwomen #fitstrongmom #girlmom
Upgrade eggs on toast with this easy & tasty breakfast 🍞🍳🥑 all you need are two eggs, a large handful of spinach (+ extra virgin olive oil for cooking), half an avocado and a slice of bread (ideally wholegrain) and top with seasoning such as salt, pepper & chilli flakes 🌶⠀⠀ .⠀ If you have it on hand (I didn’t but that’s okay), I’d also recommend adding in cherry tomatoes just to get in an extra serve of veg & some more colour on the plate 🍅⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Method:⠀⠀ 1️⃣ Bring the eggs to boil in a small pot of water in the stove.⠀⠀ 2️⃣ Start a timer for 4-5 minutes after the eggs start boiling (depending on how hard you want the yolk).⠀⠀ 3️⃣ Meanwhile, pop the bread in the toaster and cut up the avocado.⠀⠀ 4️⃣ At the 4-5 min mark, take the eggs out and place them in a bowl of cold water to stop the cooking process.⠀⠀ 5️⃣ While they are cooling, wilt the spinach in a small pan using drizzle of oil.⠀⠀ 6️⃣ Peel the eggs using a teaspoon, cut and sprinkle with salt, pepper and chilli flakes. Feel free to add this to the avo as well + some lemon juice 🍋 . 🙋🏻‍♀️ Let me know if you find this helpful! Would you try this breakfast?⠀⠀ .⠀ ⠀
❌ “Voy a tomar un suplemento quemador de grasa” ❌”Voy a dejar de comer carbohidratos” ❌”Voy a hacer una dieta detox por 21 días” ❌”Voy a hacer una dieta a base de jugos” 👉Si querés bajar de peso y mejorar composición corporal enfocate en ✅ el cambio de hábitos más que en cualquier otra cosa. Esto implica que empieces a hacer una actividad fisica o deporte que te guste y que comas sano, que no te excedas en las cantidades y que tengas una relación saludable con la comida. 👉Te tiene que gustar tu nuevo estilo de vida 😃, como para que lo elijas día a día porque te hace sentir bien, con mas energía etc, sino volverás a tus antiguos hábitos, y entonces de poco o nada servirá el esfuerzo. 👉Las dietas extremas, los detox, las dietas raras, los suplementos que ofrecen soluciones que parecen demasiado buenas para ser verdad son una pérdida de tiempo y de $$ Cuanto antes entiendas esto, mejor! 😊 . . 💻 Planes personalizados online 📩 para más información escribime mensaje privado. . . #nutricionysalud #nutricionistaargentina #nutricionistaonline #nutriciondeportiva #comidareal #onlinenutrition #onlinenutritioncoach #onlinenutritionist
Spaghetti Squash Lasagna This sinfully delicious Spaghetti Squash Lasagna is made with all-natural marinara, part-skim ricotta cheese, grated Parmesan cheese and healthy spaghetti squash. Prep Time 15 mins Cook Time 1 hr 17 mins Total Time 1 hr 32 mins Servings 4 Servings Calories 474 kcal Author Beachbody Ingredients 1 small spaghetti squash (approx. 3½ to 4 lbs.) Nonstick cooking spray 4 cups all-natural marinara sauce 3 cups part-skim ricotta cheese 1 cup grated Parmesan cheese ¼ cup finely chopped fresh basil (optional) Instructions Preheat oven to 375° F. Line large baking sheet with parchment paper. Set aside. Cut spaghetti squash in half lengthwise. Remove seeds and membrane. Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender. Reduce oven temperature to 350º F. Scrape spaghetti squash flesh into stringy noodles. Lightly coat 4-quart baking dish with spray. Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. Repeat with second layer. Evenly top with Parmesan cheese. Bake for 30 to 32 minutes, or until golden brown and bubbly. Garnish with basil if desired.
💪Deadlifts are an amazing exercise💪 _________________________ 🤔Why? 👍A deadlift is the only exercise that stimulates both the lower and upper body. The same cannot be said of squats. Deadlifts work the glutes, upper thighs, hamstrings, lower back, upper middle back, traps, chest and abs. _____________________________ ✔️✔️Every training progrm that I write always has deadlifts because they are such a great compound exercsie to do. If you are poor on time, just do heavy deadlifts x 5-6 sets and that will defintely set you up for the day. ___________________________ 🥺The only problem with a deadlift is that they are a very technical exercise and if not performed correctly, you can serious injury- 👌Here is how to perform a perfect deadlift. 1️⃣. Stand with your mid-foot under the barbell. 2️⃣. Bend over and grab the bar with a shoulder-width grip. 3️⃣. Bend your knees until your shins touch the bar. 4️⃣. Lift your chest up and straighten your lower back 5️⃣. Take a big breath, hold it, and stand up with the weight 6️⃣. Hold the weight for a second at the top, with locked hips and knees. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. _____________________________________ 🛑IMPORTANT Notes: ✅Your lower back must stay neutral to avoid injury. Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injury. ✅Always bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain as a neutral spine. ✅Keep your hips up and shoulders down before lifting the bar and make sure your weight is in the middle to back of the foot. ✅Look forward, not at the ground, will help you avoid rounding your back. ✅Keep the barbell close to your legs, almost touching them. ✅Squeeze your glutes to pull yourself up at a quicker pace than it took to bend down. ✅Start with a lighter weight and slowly increase the weights up over your sets. _____________________________________ 🙌🏻Practice makes perfection!! 🙌🏻 Merri 💋 Coach (awesome) @mari_whyte ❤️
Going on holiday this summer? ✈️Away from the gym? That’s no excuse to stop training. 🏝 Get a tailor made program from OTG so you can train anywhere, any time all summer long. ☀️ Email us for more info at lil@otgathletic.co.za #OTGMethod #summerfun #summersweat #train #trainonline #onlinenutritioncoach #nutritionforlife #strong #gym #holidays #OTGFamily
Best part of any day is my workout. Appreciate everyday you are healthy and strong and don’t ever take it for granted !!! Lights out!! ✌️
กินอะไรเป็นอาหารเช้ากันบ้างคร้าาา~~ #โภชนาการ70 %ออกกำลัง30% #อยากก ินแต่ก็อยากผอมปรึกษาพี่ #OnlineNutritionCoach #SexyShapeByPrincess
Tribes⁣ ⁣ Who is in your tribe?⁣ ⁣ Who are the people that influence you?⁣ ⁣ Who are the people that you spend the majority of you time with?⁣ ⁣ Many of us have heard that we are the average of the 5 people that you spend the most of your time with, right?⁣ ⁣ What exactly does that mean?⁣ ⁣ Well I don’t think it necessary means the 5 people that we directly spend physical time with, because a lot of us work with people that don’t dictate our daily habits or influence us in any way with decisions. They can influence our moods for that day though.⁣ ⁣ However, I think that it means the closest relationships in our lives at any given moment. People that we look up to and spend our time talking with, learning from, and spending actual physical time with.⁣ ⁣ Relationships are greatly influential by those closest to us, whether we like It or not.⁣ ⁣ My best advice is to find 5 people who change your life for the better, and then try and spend as much time learning and speaking with them.⁣ ⁣ This also goes for what you are listening, watching, and reading during the day. This is highly influential on your mindset and thoughts.⁣ ⁣ Try listening to people who inspire you that speak on podcasts or watch their YouTube videos.⁣ ⁣ Read a good book 📚 (map out time to do so or else this is so easy to skip over)⁣ ⁣ Here are some people that I talk with regularly that I let into my life to make me a better person, whether that be influencing me through my workouts, my mind, my relationship, or my business.⁣ ⁣ @shelbyhuschle @thomasraywoods @kristopherwalls @challor3 @gainz30 @icsherer . You are all big parts of my life and enhance and make me better everyday. . Who is in your tribe?? Comment below⬇️ . . #onlinenutritioncoach #nutrition #nutritioncoach #flexibledietinglifestyle #fitnessentrepreneur #macrocoach #leangains #tribe #mypeople #crossfitcoach #crossfithealth #nutritiontips #fitforlife #fitnessnutrition #lookgoodmovewell #athletetraining #performancenutrition #performancetraining #athletictraining #healthycarbs #iifym #fitnessblogger #weightloss #weightlosstips #fitnessmotivation #eattoperform
“Your focus determines your reality.” -George Lucas . The ideas we have turn into thoughts, those thoughts become what we focus on, and that focus manifests itself into our current reality. . Therefore our reality 💯 starts with our own thoughts and ideas. . Changing your mindset isn’t easy, especially when you feel like everything keeps working against you, because sometimes it just feels that way. . My mental health was at its lowest after my car accident and I felt like I was stuck in a deep hole with no way out of that depression and anxiety, but through therapy and the love of my family & friends I was able to work through it all. Here are my top 5 tips to changing your mindset. . 1. Get real honest with the state of your mind. So often we lie to ourselves about what we are thinking, trying to convince ourselves that we feel one way or believe in this thing because of an outside influence. But the only way to get to where you want to go is knowing where you are RIGHT NOW. So get real and be honest, even if you don’t 100% love it, the truth will begin to set you free. . 2. Physically take pen to paper about who you want to be. . Write down who (not what) you want to be every hour of everyday if you need to, and then begin to slowly ask yourself when reacting to your life, “Is this in line with the person I want to be?” . 3. Write down your gratitudes, goals, and affirmations DAILY. . Being grateful, reminding yourself of your goals, and telling yourself you believe in yourself are the biggest game changers I’ve discovered to date. The daily reminder helps keep me on track and making decisions that align with where I want to go rather than where I currently am. It also reminds me of all the glory I do really have, even if all I feel is the exact opposite. I promise you write down 3 things your grateful for/day and it’ll be hard to have a bad day. 4. Surround yourself with people that will both support your transformation but also call you on your shit. . I could never get through the mindset shift without the people that love me by my side. It really takes a village, so. Hold yourself a dope ass support system. (Continued in comments)...
Ridiculously fast and crazy good. Just sauteed some cod in a pan with salt, pepper, garlic powder, and a drizzle of #glutenfree stir fry sauce. Heated up a bag of frozen quinoa in a pot with the same toppings as the cod. And sauted up some asparagus. Threw it together for a 15 minute dinner bowl! . . . I know cooking can be intimidating to some, but with just a little time and practice upfront, it can honestly be an even faster and more convenient way of eating than going out! . . . Join me and an amazing group of women in a powerful transformation of mind and body, beginning January 2019. Fit for life academy. . . . #CleanEating #CleanRecipes #HealthyBowl #Weight -lossRecipes #BalancedEating #BalancedDiet #BalancedMacros #BalancedNutrition #NutritiousLifeStyle #NutritiousLiving #Weight -loss #NutritionCoach #HealthCoach #HypothyroidDiet #HypothyroidWeightLoss #HypoThyroidHealth #HypothyroidNutrition #OnlinePersonalTrainer #OnlineHealthCoach #OnlineNutritionCoach #DallasPersonalTrainer #Dallashealthcoach #BeallsNutritionCoach #CleanFood #WholeFoods #15MinuteMeal #15MinuteRecipe
Raise your hand if you’ve ever dealt with the ANXIETY of OVERWHELM with your goals.🙋🏻‍♂️🙋🏻‍♂️😫 ⠀ Overwhelm from ALL the information that you see about nutrition, fitness, entrepreneurship, building a business, etc. ⠀ Overwhelm with feeling like you have SO much to do every day to achieve your goals, but never knowing where or how to start. ⠀ ➡️Well, you aren’t alone. ⠀ I remember when I started my business I would wake up in the morning and think about ALL the things I had to do that day. ⠀ I would write out these massive “to-do” list in the morning: ⠀ ✅Write a blog post ✅Workout ✅Make YouTube videos ✅Submit articles for website ✅Go watch some webinars and learn more. ✅Oh I should probably find some clients somewhere today too.😂 ⠀ Then, the anxiety would start to creep in. ⠀ I’d think to myself, “How can I get ALL of this done?” 🤷🏻‍♂️ ⠀ So instead of working on that list I’d find myself scrolling through IG to destress. ⠀ Then I’d start listening to podcast to calm down. ⠀ Next thing I knew, it was 8pm and I had NOTHING accomplished. ⠀ The anxiety of overwhelm prevented me from ever getting started. ⠀ I was good at making fancy to do-list, but I wasn’t good at IMPLEMENTING and taking ACTION. ⠀ Can you relate to this? ⠀ After struggling with this for awhile, I learned the process of focus that I now teach to my mentor clients and I’ll share it with you here: ⠀ ➡️The night BEFORE create your to-do list for the next day. ⠀ ➡️List NO more than 3-5 goals for the day. Seriously, don’t list 10-15 items. ⠀ If you think of everything you have to do as some massive pile, you’ll never be able to dig your way out. ⠀ This forces you to focus on what’s important. ⠀ ➡️Put your HARDEST goal first, the task you REALLY don’t want to do. ⠀ As Mark Twain said if you have to eat a frog, make sure you eat it first thing in the morning. ⠀ ➡️Then after you’ve built momentum move to your other tasks. ⠀ ➡️If you WIN the day by getting all of your tasks done, put a W on the top of the list. ⠀ Daily wins over months and years = SUCCESS ⠀ How do you organize your day? Let me know below👇🏼👇🏼 ⠀ Be sure to check out the FULL VLOG on YouTube by clicking the LINK in my BIO!☝️❤️😊
BEING AUTHENTIC - I’ve always been reluctant to share my life on social media. Partly because I like my privacy & don’t feel the need to share all my goings on with the world. - But also because I’ve always sort of felt like I need to portray myself a certain way. - Wearing makeup. - Looking put together. - Wearing clothes that would qualify as “outfits”. - Especially working in the fitness industry, I’ve felt like if I’m not posting full body shots in my matching sports bra & leggings, I’m doing it wrong. - But that’s just not who I am. - I rarely wear makeup. - I have a pretty strict uniform of Lululemon Speed Shorts & nursing bras that will never match. - (I should mention the nursing bras are a temporary thing, not a bizarre personal preference. Though they do provide easy access 💁🏻‍♀️.) - I almost never look “put together.” - But I’ve realized something. - One of the things I dislike most about social media is the lack of authenticity. That people have online personas that are so different from what they’re like in real life. - The last thing I want is for people who know me in real life to think that I’m a different person online. - I may not know how to pose to accentuate the T&A. Or contour like a Kardashian. Or how to not end up with a wonky eye or both eyes shut in photos. - But that’s just who I am and I’d much rather have people say that I’m the exact same on here as I am in person. Imperfections & all. - So here’s a pic from yesterday at the-place-we-had-brunch-bec-our-top-choice-was-full, where I said to Grey, “take my picture so I can put my face on social media” and this was the first shot he took. - Note the standard uniform hahaha - I typed this caption w one hand because there’s a baby asleep on the other. I’m wearing a different nursing tank & pair of Lulu shorts. I’m listening to Raffi on Pandora & covered in pillows bec I was trying to work while feeding but ended up napping instead. That’s my #reallife - What’s part of your real life that you don’t show on social media?
Here are some helpful tips . 1. Set realistic goals - Yes, you have everything within you to crush every goal and so much more! Nevertheless, it’s important to set yourself up for success by incorporating small lifestyle changes that will eventually lead to big results! . . 2. Write down a list of weekly goals on a piece of paper or board and have them somewhere where they are visible, as a reminder to stay on track!
 3. Reach out for help! Don’t be scared to ask for help when you need a little push. Having someone else other than friends and family to help you stay on track can make all the difference!
 4. Reward yourself. Take pride in your accomplishments, as small as they may seem. Maybe you traded eating out during lunch for a home cooked meal that week or took a stroll during your lunch break instead of eating those pastries. Make time to do something you enjoy by the end of the week to reward yourself.
 5. Surround yourself with people that support your journey. We start to become more like the people we surround ourselves with. Surround yourself with friends and family that push you to be a better version of yourself, support you and are motivating.
Food quality.. the single most important thing. Before and after of cooking the most organic, free range, wild source of protein you can get. Harvest you own food. You can always make better decisions when choosing food sources.. check out our free E-Book for some great insight in how to make better choices! Link in bio. @spj_teamnsnutrition #nsnutritioncoaching #onlinenutritioncoach #organic #cleaneating #eattoperform
I became a Nutrition Coach because we have a serious problem! A Lot of People who Need Help Getting Healthy are being Left Behind! It’s time to get Personal.... No more Hail Mary dieting to 👙 Season I’m gonna show you How to make the most of ANY Diet or Workout plan!💪🏼 3 Step Process: 1)Educate You 2)Apply that Knowledge 3)Customize I’m not rewriting The Information We’ve all heard the terms: Diet, Paleo, Keto, calories, macros, etc.... but I am offering you the opportunity to have it all Explained in a way that will actually SERVE YOU! Don’t waste another Year “Thinking” You know WTF Your Diet & Workout Routine are doing for you.... Take this Course & KNOW! We Start The on Monday 19th Message me now to Join! 🖤🥳
Tu veux un boule qui chamboule ? Passe à la masse et au Squat avec le programme IFGN. #ninexx #produitfitness #programmedemasse #suivi #onlinenutritioncoach
A perfect day! Met with a new client this morning then went for a beautiful hike with my boy Finn...oh how I love these days! I’m so excited to start this new program! There is so much enthusiasm. It’s going to be awesome!! Women supporting women towards health...it’s a beautiful thing! ❤️ #realliferealresults #sustainableliving #hikingwithdogs #wirehairedpointinggriffon #huntingseasonhike #nutritioncoach #wellnesscoach #newstarts #livinglife #womensupportingwomen #onlinenutritioncoach
I seriously love @paleomg ! Her recipes never disappoint. Here is another easy one for you all to try. ... Turkey meatballs *1lb ground turkey *1 large egg *1 teaspoon garlic powder *1 teaspoon fine sea salt *1 teaspoon dried oregano *1 teaspoon dried basil *1/2 teaspoon onion powder *1/2 teaspoon black pepper *1/2 teaspoon red pepper flake - I tend to leave this one out because of the kids *preheat oven to 350. Line baking sheet with parchment paper *mix all ingredients together in large bowl and combine well. Use a heaping tablespoon to scoop out meatballs and place on baking sheet. Bake for 15-20 mins. ... These are great over mashed sweet potatoes and go well with any veggies! @kyleruth_ttt #nutriton #macros #healthyfamilies #healthydinner #nutritioncoaching #onlinenutritioncoach
#transformationtuesday post. To be honest one of my bigger regrets is that I don’t have any pictures of me when I was in my worst shape! I hated any photos of me topless or showing my moobs, love handles or chubby stomach. The picture on the left shows me aged 20 in very average shape dieting stupidly and allowing zero flexibility in my diet or life. On the right aged 22 I was allowing a bit more flexibility and am in pretty good shape. When was I happier? Now! I’m happier now because I’m more relaxed and less body obsessed. I train for a purpose and eat for a purpose whilst trying to stay in decent shape. I’m not as lean as on the right or as ‘skinny fat’ as on the left but I’m bigger, stronger and enjoy my life much more! Moral of the story? Focus on enjoying the journey because the destination won’t bring you happiness! #fatlossjourney #bodytransformation #iifym
WORRY LESS ABOUT AB WORK, AND MORE ABOUT ACTIVITY. . Everyone’s on the hunt for a leaner, tighter, stronger, more “toned” stomach, but going the wrong way about it... . If I told you to do 100 ab crunches before bed every night to help tighten you up, guess what you would be doing every night.... . 100 ab crunches... . Whereas, if I told you to do an extra 2000 steps every day, do you know what you probably WOULDN’T be doing? . An extra 2000 steps... . I get it, Training your abs feels good. You feel it working, and gives you some short term satisfaction, and I’m by no means saying NOT to train you abs - they are a muscle like any other and need to be trained... . HOWEVER training them, won’t have any correlation with trying to lose body fat over them. . Everyone has abs, but not everyone can see them due to their levels of body fat, so working on , getting leaner, so they do become more visible is a must. . And what’s going to help with this? . Creating a long standing, consistent deficit, of which can be assisted with increasing activity levels. . I see people worry about spending hours training their abs every week but aren’t even hitting 5k steps a day🤦🏼‍♂️ . Look what’s going to have the better “pay off” when it comes to what you are doing. . 👉🏻700 crunches a week or an extra 14,000 steps?🤷🏼‍♂️ . Let me tell you, it’s not the first one....😉
Transformation Tuesday. I love seeing my daughter’s sweet transformation. She went from just watching me to working out with me. I am sure, very soon she will be leading the workouts and tell me what to do😬. Take lots of pictures, you never know when a transformation will happen. #transformationtuesday #takethepictures #theyarealwayswatching #fitstart #30minuteworkouts #onlinenutritioncoach #blufftonsc #workoutwithemeryandtaryn #homeworkouts #theychangefast #iamthatmom #girlmom #fitstrongmom #lettucelifestyle #lettucelifestylerecipes #columbiasc #healthyandhappy #mysweetpea #lovethisface #yourjourney #lovewhereyouarenow #joinme
Real life tip for ya 👇🏻 One tiny step towards eating healthier is to try swapping your refined-grains 🍞 for a leafy green 🌿 . For real though, don’t roll your eyes at me and think you could never be one of “those” people. 🙄 It takes just as much time to make a sandwich as it does to toss your salad fixings in a collard wrap! . You can even wrap these babies up and take them with you on-the-go 🚗💨 . Remember the formula for a perfect plate: . HEALTHY FAT: @kitehillfoods almond cheese + avocado . PROTEIN: organic deli turkey . FIBER: cucumber + collard wrap + avocado . COLOR: 🥒 + 🌿 + 🥑 . Collard greens are super sturdy so they’ll hold all of this together. . Try this ☝🏻 swap this week, just a baby step towards a healthier life. Then tell me how easy it was. 😊 #llwscorefour
Yesterday was less than perfect.. and it’s always easier to give advice then to listen to your own. I was having a convo with a LFM lady and she reminded me of something I always tell her.. . . GIVE YOURSELF GRACE! Stop worrying, forgive whatever or whoever and give it to God! And then she went on and sent me a quote that struck me, that took words out of my mouth and I just sat there. . . “...do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” -Matthew 6:34 . . Needless to say I went to bed with a settled mind and a grateful heart. Getting to check in with these amazing women every week has been life changing. Getting to share my struggle, hear theirs, and help them build a life towards freedom has been life changing. . . But most of all, developing deep friendships that will last forever has been the MOST life changing of all. And there’s always room for more! The Living Fierce Movement is always looking to add to its tribe of women fighting to live happier, healthier, more fulfilling lives! . . So today, stop worrying. Let the past be the past. Stay out of the future! And reach out! Always here to listen and help!
🥕🥑 How do you fiber?🥝🍍 . Fiber is one of the most important components of our diet that contributes to colon health. . Adequate fiber intake reduces our risk of a number of intestinal issues, including colon cancer. . And of course, fiber is essential for helping to keep things regular. Key the 💩 emoji here! . Did you know, the Standard American Diet (SAD 🙄) falls way short of the daily fiber recommendation of 25 - 35g per day. . And most of us barely manage to get HALF of that. . But don't freak out yet! Getting more fiber in your diet is much easier then you think! . Fiber is found in various amounts in all plant foods. A few plant foods that are surprisingly high in fiber include ⬇️ . Avocado (1 medium): 9 grams Lentils (1/2 cup): 7 grams Chickpeas (1/2 cup): 6 grams Pear (1 medium): 6 grams Raspberry (1 cup): 8 grams Oats (1/2 cup dry): 4 grams . So what are THREE simple ways Y-O-U could get more fiber into your day? . 1️⃣ Try a breakfast of overnight oats with a 1/2 cup of raspberries or a pear . 2️⃣ Add a 1/2 cup of lentils, chickpeas, or black beans into your salad . 3️⃣ Alternate your regular pasta with a chickpea based option like @eatbanza ! This pasta tastes just like regular version, but has 8g of fiber and 14g of protein per serving! . What's your favorite fiber filled food?! Comment below with the 💩 emoji and tag a friend to do the same! . #fiber #plantaddict #feedyourgut #prebiotics #guthealthy #healthygut #healthychanges #liveboldly #happygut #nutritionist #nutritiontip #fulloffiber #onlinenutritioncoach #fitfoodie #realfoodheals #realfoodheals
Hello friends! Hows your week going? Today I want to talk about taking a diet break! Or just any break in general.⁣ ⁣ So those of you who are “dieting” or are planning on losing fat as your goal, you will have to adhere to a nutrition plan of your choice that will help you stay in a caloric deficit. For those of you who dont know, trying to drop body fat is not an easy process! Especially when you are longer into your deficit, you tend to hit more plateaus, standstills, progress tends to slow down a bit, then when you first started. ⁣ ⁣ For those of you that feel burnout, restriction to the point where your off not only physically, but mentally, emotionally, etc. then try taking a diet break! A diet break for me would consist of bringing my calories/macros up from a deficit to maintenance for a week or two, meaning you will eat more food to be in a phase of weight maintenance. The purpose of a diet break is to help give yourself a mental, physical, emotional break that dieting can have a huge toll on, to keep you sane, and many other reasons! Often times we are so obsessed with the numbers on the scale, getting to our goal body ASAP, and just wanting quick results. And if thats you, dont sweat it because I have been there too! Of course we would like the easy way out in many things in life, but sadly it doesnt work that way most of the time. ⁣ ⁣ So what I want you guys to start thinking about, is that your goal body/transformation will not be achieved quickly, so think long term and not short term. Sure you may be able to drop a lot of fat in a short amount of time, but is it worth chronically restricting yourself, feeling like shit all the time, not enjoying food, etc.? You will feel much better if you think long term and lifestyle changes/goals because it is much better to reach your body goal/transformation and feel good externally AND internally (your body goal, better relationship with food, better mindset, etc.) rather than to feel good ONLY externally but feeling shitty internally. ⁣ ⁣ Breaks dont only have to only do with dieting. If you need a vacation from work, or a weekend getaway, then take one! Its important to give yourself rest, and time off!
AAY! TIP: Ingredients on food labels are listed in order of the greatest amount first, followed in descending order by those in smaller amounts. . Shorter ingredient lists usually indicate healthier, more natural products. You should be able to pronounce all or most of the items and you also want to make sure sugar and salt are either missing or at the bottom of the list. . . . . . . . . . #aaynutrition #healthytips #healthyhabits #healthyliving #healthylifestyle #healthyweightloss #weightlossjourney #onlinenutritioncoach #healthcoaching
A day late.. but happy birthday to my beast of a client @sheenbea12 this was a repost from her page saying HOW HAPPY she was with her results and how she’s maintained:) She takes zero extremes and has a full menu of food and food choices to choose from daily! You have to appreciate when someone communicates with you and works super hard towards their goals:) She’s a full time student and making things happen. Very proud of her for maintaining what she has worked so hard for. Now it’s time to just KEEP IMPROVING! #proudcoach #nevergiveup . . LIFESTYLE COACHING EMAIL:Loni@Lonimichelle.com
⠀ ❝Love what you do and you’ll never work a day in your life❞⠀ ⠀ I feel super grateful to be able to change peoples lives through fitness and nutrition🙏🏼. ⠀ ⠀ Fitness and nutrition definitely changed my life. It’s taught me a lot over the years. ⠀ ⠀ Fitness and nutrition is so much more then food and workouts. ⠀ ⠀ It's growing as a better person. It's believing in yourself no matter who doubts you. ⠀ ⠀ It's becoming a stronger person mentally, physically, spiritually, and emotionally. ⠀ ⠀ But it fills my heart with lots of love to see people grow and become all these things❤️. ⠀ ⠀ Seeing people go through the mental and physical struggles of making a lifestyle change but still being able to come out on top and grow is super motivating and makes me enjoy every step of the process. ⠀ My clients are like family too me and over the years my family has grown to be pretty big 👨‍👩‍👧‍👦.⠀ ⠀ So this is a shout out to AAALLLLL the clients I’ve trained over the years and all my future nutrition clients in the future to come. ⠀ ⠀ You guys mean the world to me and I love helping all you grow and achieve any goal you have in life❤️. ⠀ Without you guys I wouldn’t be doing what I love to do today🙌🏼. ⠀ ⠀ And if you aren’t a client of mine...⠀ ⠀ ❗️WHAT ARE YOU WAITING FOR❗️Haha ⠀ ⠀ Come join the family and let’s grow together and achieve all those goals you've been putting off for this long!! 👊🏼👊🏼⠀ ⠀ #health #fitness #longevity #lifestyle #onlinenutritioncoach #onlinecoach #nutritioncoach #Carson #carsoncity #Nevada #fitnesstrainer #client #loveyouall #letsgo #jointhefamily #letswork #grow #stronger #people #together #goodtimes #badtimes
What's your favorite way to eat salmon?🎣 I know avocado is extra but adding it to salsa and salmon is worth it. This recipe is loaded with heart healthy ingredients! The fresh cilantro and lime take it up a notch too. Adding salsa on top of fish is one of my favorite ways to flavor it. Plus, if there’s leftover salsa I use it to dip my veggie sticks in. Salmon is a great source of omega 3s and Vitamin D which most of us could use more of. I may be biased but adding salmon in regularly is not only delicious but nutritious. Give it a try. This recipe was a hit and super easy! https://www.rdrxnutrition.com/recipe/avocado-salmon/ #rdrxnutrition #avocadosalsa #salmonrecipe #hearthealthy https://www.rdrxnutrition.com/recipe/avocado-salmon/
If you do what you've always done, you will stay the way you've always been. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You've done the same things. Over and over. And nothing is changing.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You aren't building muscle. You aren't losing weight. You are stuck in the same mindset. You aren't reaching your goals and you are frustrated.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You wan't change. Crave it actually. So now what?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let's face it. You need help!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's not anything to be ashamed of. It doesn't mean you aren't a capable person. It doesn't mean you don't know what you are doing. It simply means you need support to get you on your way to reaching those goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Maybe that support is a new program, a new way of doing things. Maybe it's accountability. Maybe it's taking a look at scheduling and fitting it all in. Maybe it's an overhaul of your nutrition. Or maybe it's taking a look at mindset.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In what ways has YOUR progress perhaps stalled? Let's look at changing it up! Comment ME if you need to bump it up a little bit to keep moving forward! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #yeg #yegfit #yegfitness #yegmoms #yegliving #shpk #shpkfit #shpkfitness #shpkmoms #strathco #yegnutriton #shpknutrition #firststepisthehardest #mentalhealth #wellbeing #lookafteryourself #thesmallthingsmatter #lifecoach #selflove #healthylifestyle #fitnesslove #community #momblogger #onlinenutritioncoach #onlinefitnesstrainer #liveyourbestlife #investinyourself #youcandothistoo #stepstohealthy #darkhorsepower
It was chest & triceps workout today with my queen 👸 @katekralic365 !! Swipe to see workout ⏩⏩⏩
Be Active - Australia...sharing more of my experiences. 👧Hiking in the Blue Mountains #onlinenutritioncoach #motivateandbfit #bluemountainsaustralia #australia #coach #beactive #coach #lifecoach
This about sums up my thoughts exactly 🙌🏼🍎🍩 Intuitive Eating is the very concept that’s helped me keep 85 pounds off + what I now use to guide my own clients. On a real note, the act of strict dieting cannot exist if you TRUST yourself. Think about it, when we diet, we abstain from foods like doughnuts, pizza, and/or ice cream because we‘re taught to fear them. If we deviate from our one size fits all diet plan, it’s considered “cheating.” 😡 And furthermore, we feel things like guilt or failure, so then 1 treat turns into a binge, because we “might as well enjoy it before we can’t have it anymore!” *NEWSFLASH* It isn’t you, it’s the system! But what about the alternative? Treating yourself to an occasional “fun” food w/o the urge to binge because... a) you trust the foundation of your healthy routine b) you KNOW those foods are always available to you c) food is not simply bad or good, rather more or less nutritious! I know it can be hard to fathom a world w/o a dieting mentality, but I promise you it really does exist. There isn’t a need to have an all or nothing attitude. When we begin to recognize our emotions around our food choices + learn what really makes us feels GOOD, we’ve conquered half the battle. (P.S. Eating treats everyday really doesn’t feel good) The rest is understanding where those emotions came from and healing them accordingly 💚 If any of this speaks to you, I offer online nutrition coaching to help you make sense of where you might be struggling. Click the link in my bio to set up a time to chat or feel free to DM me 💕 . . . . #balanceddiet #mondaymood #healthylifehappylife #mindbodygreen #onlinenutritioncoach #onlinehealthcoach #ilovefood #wellnesscoach #intuitiveeating #mindfuleating #sdliving #bankershillsd #missionhillssd #hillcrestsd #northparksd #southparksd #lajolla #beginnerweightloss #bingeeating #emotionaleating #tuesdaythoughts
A Calorie Deficit IS HOW YOU LOSE WEIGHT 💥BUUUUT that Deficit needs to be relevant to YOU AS AN INDIVIDUAL 💥 Most Challenges or Quick fix Programs that offer “nutrition advice” ARE SCREWING YOU OVER! If your told to just eat a generic low # of calories or to completely Eliminate certain food groups😳.... Your going to be Hating life! Yes you will see weight loss BUT 💥YOU WILL GAIN IT ALL BACK💥 Or worse, have a horrible Quality of life trying to maintain it. Not to mention potentially Fuck Up Your Adrenals, Thyroid, Gut health, and much more! Which I promise is not worth Having Abs! Their is a Right way to Diet & In my 6 week course I’m going to show you Exactly how! If your over just trusting someone telling you how to eat and you want to KNOW how to Properly Nourish YOUR Body then please join me!! I’m already adding people to the Private group which will be held through FB We officially start on Monday the 19th! Message Me To Join! ⚡️Gonna be Ranting about this in my stories today if you want to Listen in 🥳 #BeYourOwnHero
Half-marathon training is over, so now it’s time to train for the Winter Rock 25K trail race in January! - This will be my first trail race ever, so those of you who are experienced with trail running, help me out with your best tips! . . . #trailrunning #trailrace #fallrunningisthebest #wintertrailrunning #momswhorun #womenwhorun
It doesn't mean we regret it, ot that you're "bad." . It just means we gather all the information to assess objectively what happened, what we should avoid next time, & what we should implement. 😚💙💪🏻 . #fitmoms #onlinepersonaltrainer #onlinefitnesscoach #onlinenutritioncoach #crappyworkout #honestfitnesstip #fitpregnancyjourney
Sabías que la canela ayuda a reducir la glucemia❓ 👉Un estudio llevado a cabo por The American Journal of Medicine con personas Diabeticas tipo 2, quienes consumieron de 1,3 a 6 gramos de canela por día durante 40 días, disminuyeron sus niveles de glucosa en sangre significativamente (sus células estaban respondiendo mejor a la insulina ). 👉Se concluyó que la canela ayuda a reducir la glucemia (el azúcar en sangre) en ayunas. Igualmente harán falta más estudios científicos... pero ya la revista Diabetes Care publicó dicho estudio y sus conclusiones. 👉Otros estudios dicen que ayuda a reducir el colesterol. 👉Si te gusta la canela podes agregar una cucharadita (3 gramos aprox) en el yogur, en el café con leche, en algún postre de manzanas, peras.... Ahora ya sabes que además de dar sabor tiene otras propiedades beneficiosas y puede contribuir en tu plan para bajar de peso 👌 . . 💻planes personalizados online 📩 para más información escribime por privado . . #nutricion #nutricionysalud #nutricionistaargentina #nutriciondeportiva #nutricionistaonline #onlinenutrition #onlinenutritioncoach
It comes down to one simple thing...how bad do you want it? Trust me there are days I want to eat or drink like an asshole Days I want to stay in bed Days where prepping and tracking is a pain in the ass. Days where I say “why the fuck do I even bother” Trust me with two jobs, a 2.5 hour round trip commute and hormones all over the place I have a shitload of easy excuses. Trust me, coaches have bad days and challenges too. But in the end. I remind myself how bad I wanted to be fit and lean since I was 16. How bad I want to be happy in my own skin.So, I grind harder and remind myself that wherever I am is better than where I was. Get your grind on. No pity party. No excuses. Stop feeling entitled. How bad do you want it? #transformationtuesday #transform #over50andfabulous #over50 #onlinenutrition #onlinenutritioncoach #fit #fitnessmotivation #getfitordietrying #leanmachine #strongwomen #stronger
Winter is at our gate and immune system is working harder 💪 To keep up good pace in your training and a strong immune system to recover, give it a boost with some extra help by adding some supplements to your every day diet #chrisc_coaching #onlinenutritioncoach #personaltrainer #supplements #trainhardtrainsmart #vitamined #goprimal #vitaminc #acerola
If you want long-term results that last there are no shortcuts💯 • There are a million companies, bloggers, “Instagram stars”, Facebook posts etc that will promise you quick results in all manner of ways from ‘teatoxes’ to shakes and even waist trainers. These are crude attempts to take your money in exchange for non-existent results. Do not fall for them❌ • There is no replacement for hard work and consistency. Set your goals and work hard at them over a realistic timeline and you WILL get results that last✅ • If you are interested in looking at a realistic plan to meet your goals, in a healthy way, send me DM📲 • #teamlowden #nutrition #exercise #goals #hardworkangconsistency #consistencyiskey #onlinecoaching #onlinenutritioncoach #onlinefitnesscoach #onlinept #weightloss #diets #fatdiets #weightwatchers #slimmingworld #quickresults #quickweightlost #wontlast #weightlossjourney #hwpo
❄️Cool fact!❄️ Did you know that 1 ounce of Brazil nuts contains 8% of your daily value of zinc??! . . Aside from aiding in metabolism, zinc boosts immune system and reduces the risk of infectious diseases! . . I've been adding a couple Brazil nuts to my morning yogurt, along with various seeds, to help boost my immune system for the winter ❄️. (You guys know how much I love my Greek yogurt 😉). . . It's crazy how nutrient-dense these little bites of goodness are! You should totally try adding these to your diet to get in your zinc this season! . . Do you want to know what else you should be eating to help boost immune system?? Comment below "yes" if you do and I'll make sure to add another post with more cool info! . . . . . . . #brazilnuts #zinc #immunesystem #boostimmunesystem #breakfast #healthybreakfast #nutritioncoach #nutritiontips #ignitefitnessforwomen #healthyeating #fitmom #tuesdaytips #nutrientdense #healthybody #israelnutrition #onlinenutritioncoach #fitnessmotivation #healthyforkids #healthymom
👶🏻STOP BABYING YOURSELF👶🏻 - 📏I’m all about being kind to yourself and not feeling guilty or beating yourself up for being human. But you do have to draw a line somewhere. You can’t just coddle yourself into not making the changes you want to make. - ❗️You CAN lose this weight. Right now you’re just not. - 📝So pick a goal, make a plan, and then keep TAKING ACTION until you reach it. - ⁉️Who’s in?!
พี้คคคค พี่ตั้มอายุน้อยร้อยโล ปรับระบบเผาผลาญเบาๆ หุ่นเหลือเท่านี้ซิกแพกก็มา อื้อหืออ #ชอบก ินแต่กินให้ถูกก็ผอมได้ #โภชนาการ70 %ออกกำลัง30% #อยากก ินแต่ก็อยากผอมปรึกษาพี่ #OnlineNutritionCoach #SexyShapeByPrincess
💥Real talk💥 You don’t always need to be more before you can do more!#mindsetofgreatness . . . . When you don’t get a miracle, be one. Obstacles are just opportunities. Failure is free education. . . If I can show you a way, would you be open?! 🧠💥Think BIGGER💥🧠 #entrepreneur #entrepreneurlife #onlinenutritioncoach #bossbabe #fitnessinspiration #npcbikini #personaltrainer #networkmarketing #onlinebusiness #workfromhome #workfromanywhere #ecommerce #ecommercebusiness #icaniwill #strongconfidentliving #portlandoregon
You CAN enjoy fun foods without getting off track with your healthy eating habits. The easiest way is to swap your classic dish for a healthier version, like our crowd-pleasing Loaded Turkey Nachos! . 🛒Click the RECIPES button in our bio link to add the ingredients to your grocery list! . . . . . #aaynutrition #eatgoodfeelgood #healthyparty #nachos #healthyappetizers #partyfood #entertaining #traderjoesforthewin #traderjoeslove #traderjoes #traderjoeslist #healthyweightloss #weightloss #onlinenutritioncoach #healthcoaching #nutritioncoaching #nutritionistapproved
Re feeds!!⁣ ⁣ This is something that I introduced to a couple of my clients for the first time this week. And it’s something I like to incorporate often.⁣ ⁣ A re feed is basically a planned day with higher carbohydrates to restore calories back towards maintenance.⁣ ⁣ So when do I like to incorporate a re feed day?⁣ ⁣ One, is when in a deficit. A re feed can be a great mental break while dieting. If you are in a caloric deficit all week, you can incorporate 1-2 days where you increase carbohydrates and bring them closer to maintenance. The rest of the week your calories would be in a deficit to elicit fat loss.⁣ ⁣ Another way I like using a re feed is for performance. A lot of times i incorporate these based on an individuals bio feedback. Working out depletes glycogen, and when you have an athlete training hard 5-6 days a week a re feed day might be necessary. You could add 1-2 days off extra carbs. Typically anywhere from 60-100g above your usual intake. This kinda re fills the tank.⁣ ⁣ I myself will be incorporating a couple days of re feeding this week as I compete this Saturday in a crossfit competition.⁣ ⁣ Let’s not get a re feed mistaken for a “cheat meal.” (I really don’t like calling them cheat meals)⁣ ⁣ If you choose to incorporate foods that you love into your re feed, then go for it! I think it’s a great time to do so. But I don’t like thinking of it as a cheat meal because it can develop a poor relationship with food.⁣ ⁣ Check out my website, larrancefitness.com or send me a dm for any questions or if you would be interested in nutrition coaching!⁣ .⁣ .⁣ .⁣ #refeedday #refeed #nutrition #nutritioncoach #nutritioncoaching #fitnessentrepreneur #athletetraining #flexibledietinglifestyle #onlinecoachonlinecoaching #onlinenutritioncoach #macrocoach #iifym #flexibledieting #fitnessnutrition #weightloss #leangains #lookgoodmovewell #dietbreak #crossfithealth #crossfitnutrition #healthycarbs #carbsarelife #fitnessblogger #nutritionfacts #performancenutrition
When “nutrition gurus” tell their clients NOT to eat carbs I can’t help but laugh.🤷🏻‍♂️😂 ⠀ It seems that the “bro-fessors” of the internet always need SOME nutrient to demonize and vilify. ⠀ It just happens to be carbs these days. ⠀ I’ve heard ludicrous claims about carbs such as: ⠀ “Carbs aren’t essential so you don’t need to eat them.” ⠀ ➡️Umm, since when did ESSENTIAL and OPTIMAL become the same thing? ⠀ Having a toilet in your house isn’t essential either… ⠀ But is that optimal? Probably not.😂🙄 ⠀ I’ve also heard bro-fessors say: “Insulin is the enemy of fat loss and you should only eat low glycemic index foods.” ⠀ I LOL real hard at this one. ⠀ First off, bro-fessor, without insulin you would DIE. ⠀ Ever heard of type-1-diabetes? Yeah, insulin is actually pretty important. ⠀ ➡️Most people with insulin issues consume TOO MANY carbohydrates, with too little protein, fiber, and exercise. ⠀ Listen, TOO MUCH OF ANYTHING is harmful. ⠀ Too much water will kill you from hyponatremia and hypokalemia (low sodium and potassium.) #science ⠀ So that argument falls to the wayside pretty quick. ⠀ Secondly, Glycemic Index has ZERO application in the real world. ⠀ Glycemic Index was measured on fasted individuals who ONLY ate a carb at their meal. ⠀ So, unless you ONLY eat 200g of white potato (gross) at a meal while fasted, GI has zero application for you. ⠀ When you combine protein, carbs, and fats at a meal, (steak, potato, and salad) the blood sugar response is significantly reduced. AKA you don’t need to worry about Glycemic Index. ⠀ When clients hire me as their dietitians and they want to FEEL and PERFORM better in the gym, you BEST believe we incorporate carbohydrates in their nutrition protocols. ⠀ Carbs are definitely #dietitianapproved ⠀ What’s your favorite carb food?👇🏼👇🏼 ⠀ Now excuse me as I mangiare on this pasta 🍝 🇮🇹😉
Mondays Matter. I do love Mondays, I always feel like God is giving me a chance to do it a little bit better today. Making the most of this rainy Monday and my workout with Emery. Building strong shoulders and core. Full workout on blog (link in bio) #onlinenutritioncoach #blufftonsc #mondaysmatter #mondaymotivation #busymomrecipes #fitfashion #fitstrongmom #athomeworkouts #coreworkout #buildshoulders #mommydaughterworkout #rainymondays #littlebitbettertoday #lettucelifestyle #lettucelifestylerecipes #joinme #empoweringwomen #makethemostofeveryday #healthymomrecipes #30minuteworkouts #fitstart
RNT Reverse Lunge —— Wanna build your butt? 🍑 ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏻This lunge variation is surprisingly brutal. Adding a the band creates more tension on the glute + corrects the common mistake of allowing the knee to cave in. ⠀⠀⠀⠀⠀⠀⠀⠀ Keep constant tension on the band, control the negative portion of each rep. You’ll be shocked how much this lights your booty up. 💀
Hey guys help me congratulate Bianca.⠀ •⠀ With her nutrition plan and consistency she eliminated 21.3lbs of fat, 10% fat, gained 7.3lbs of muscle mass & 11-3 / 4'' off her body!!⠀ •⠀ Keep it up you are almost already at the goal that you set for Christmas! **These results are possible but not typical** ••• Aidez moi à féliciter Bianca.⠀ •⠀ Avec son plan alimentaire et sa constance elle a éliminer 21.3lbs de gras, 10% de gras, pris 7.3lbs de masse musculaire & 11-3/4’’ sur son corps!!⠀ •⠀ Lâche pas tu d’approche de plus en plus de ton objectif que tu t’ai fixé pour Noël!!!⠀ •••⠀ #bodytransformation #herbalifenutrition #results #congratulations #goals #mealplan #onlinenutritioncoach #onlinehealthcoach #bossmom #bossladies
Holiday Self Care Challenge - 30 mins 30 days - Day 1⁣ #30dayholidayselfcarechallenge ⁣ Pick an activity or something that will help you reduce your stress and let us all know by a picture or video post.⁣ Put the hashtag #30dayholidayselfcarechallenge ⁣ I got this idea after my previous post on Cortisol-Stress. With the holiday season pretty much here, I thought this would be a good time to emphasize some Self Care. Let’s start taking time each day to practice self care so we can keep our stress levels at bay.⁣ ⁣ Today I spent 30 minutes in the Sauna. I haven’t been in a sauna in years! I felt so refreshed and relaxed afterwards. I expect to have a great night’s sleep tonight and feel fully recovered for tomorrow morning’s workout. ⁣ ⁣ Other benefits of sauna use:⁣ ⁣ 🔑Reduces Stress⁣ ⁣ 🔑 Improve immune system - perfect time of the year to start this!⁣ ⁣ 🔑 Growth Hormone can possibly increase two to five times normal levels.⁣ ⁣ 🔑 Post workout and injury workout - heat reduces the rate of muscle catabolism ⁣ ⁣ 🔑 Remove more toxins from the body through sweat⁣ ⁣ 🔑 Possibly improves insulin sensitivity ⁣ ⁣ I challenge @thegoldlane_ @coachkronic @benracke @jonasbuckets @joshpiercefit @oliloveshorses @tclarknutrition @zmobius @lisaalexiscoaching
Birthday 🎁 leg session for @d.explorer1 🎉 Isn’t this the gift that just keeps on giving?! 🍑😘 ————————————— 🔹squats (not shown) superset with single leg angle press ————————————— 🔹banded glute hip raise superset with elevated kettlebell plié squats ————————————— 🔹narrow squat to reverse lunge on smith machine superset with elevated kettlebell deadlifts ————————————— 🔹big to small step walking lunges superset with partial leg extensions (toes pointed out) We ran out of time for her 29 birthday burpees but we’ll get em in Wednesday 😏 ————————————— #legday #peachpump #birthdayworkout #gymworkout #fitnessmotivation #trainerlife #getit #gotit #personaltrainer #onlinepersonaltrainer #onlinenutritioncoach #smashfitness
C O N F I D E N C E ✨ Yesterday I was listening to the @motherhoodunstressed podcast episode where Liz interviewed @earlyrisersmovement founder Schuyler Diehm. Schuyler said this, “Confidence comes from the ability to trust yourself.” . 💥 💥 💥 . Confidence comes from the ability to trust yourself. . I talk to women every day who want more confidence. They lack confidence in their decision making around food... “How do I eat healthy at restaurants? How do I lose weight without starving myself? How do I stay motivated to eat healthy and not fall into bad habits?” . And, they lack confidence in themselves... “I hate getting dressed in the morning. I hide behind my kids in family photos. I don’t feel sexy for my partner.” . These are all REAL things I heard from REAL women, just last week. These are the issues I am helping women resolve, teaching them the tools to create lasting change, coaching them to become the best version of themselves. . How would your life be different if you trusted yourself? Trusted that you wouldn’t start a new plan and quit once you encountered an obstacle... trusted that you could make healthy food decisions around the holidays and not feel deprived... trusted that small, sustainable changes could have a HUGE impact on the way you look, feel, and live out your day. . What does confidence look like to you? Let me know in the comments below. 👇🏻
Sundays leg workout was 🔥🔥!! Always do 2 warmup sets before you start your working sets!!! Try it ou lmk what you think!! ⬇️⬇️⬇️#legworkouts #sundaylegday
It’s my birthday week!! I’ve never done extended celebrations but this time I’m going to spend all week celebrating because every day that you are alive is a day to celebrate, a day to begin anew, a day to choose again. Loving yourself is something to do every day of your life, even if it’s as small as getting your favorite coffee or taking the scenic route to work. You can’t pour from an empty cup and who better to pour into yours than you?? How you treat yourself speaks to others on how to treat you and it speaks to the Universe. Raise your energy, raise your vibration, raise your thoughts, and witness the abundance flood in. 💗🙏🏼 . . #health #healthylife #happylife #intuitiveeating #mindfulness #mindfuleating #mindfuleatingtips #healthcoach #mindset #mindsetshift #coach #nutrition #onlinenutritioncoach #nutritioncoach #nutritioncoaching #onlinenutritioncoaching #holisticnutritioncoach #integrativenutrition #integrativehealth #selfcare #selflove #houston #htx #houstonhealth #houstonhealthcoach #mindsetcoach #lifecoach #loa #lawofattraction #raiseyourvibration
⠀ You wanna know what’s really chaotic? ⠀ ⠀ ❗️LIFE❗️⠀ ⠀ In life we have so many things that are simply out of our contol. ⠀ ⠀ ✰ Are we gonna hit traffic or not?⠀ ✰ Is everyone we meet gonna be in a good mood? ⠀ ✰ Are the kids gonna be cooperative?⠀ ✰ Is everything gonna go as planned at work? ⠀ ✰ And so many more?⠀ ⠀ Chaos can be stressful. And to much stress can really take a toll on the physical and mental health. ⠀ ⠀ So how do we fix this? How do we find structure within all this chaos? ⠀ ⠀ We control what we know for sure is under our control. ⠀ ⠀ Things like what you eat and your exercise program can be great things so help find that control. ⠀ ⠀ You are filling in control of what you put on your month and of you get to a workout in or not. ⠀ ⠀ Whether that means prepping your meals ahead of time or time blocking out a time in the day to workout. you are fully in control of whether this happens or not. ⠀ ⠀ Recognizing that you have control over your health can powerful thing. ⠀ When chaos is around you knowing that you have control of something can leave you with this sense of confidence that you can do this. ⠀ ⠀ Eventually this confidence bleeds over into other things in life and before you know it you are gaining control over more and more things in your life. ⠀ ⠀ Next time you feel like nothing is on your control looks and your diet and exercise regimen. And ask yourself how you can gain control of it. ⠀ ⠀ #health #fitness #longevity #lifestyle #eat #sleep #train #gym #workout #onlinecoach #onlinenutritioncoach #onlinenutritioncoaching #Carson #carsoncity #Nevada #control #chaos #foundation #structure #diet
Having a plan before you go food shopping makes the whole process much easier! Here is your grocery list for dinner tonight!! This is all you need to make this delicious low carb chicken and broccoli casserole for the whole family tonight. Grain-free, gluten-free, healthy, loaded with veggies and kid approved. Full recipe on my blog. Link in bio. https://lettucelifestyle.com/broccoli-cauliflower-rice-chicken-casserole-grain-free-low-carb-gluten-free/ #healthycasserole #grainfreerecipes #glutenfreecasseroles #columbiasc #recipeblogger #newblogpost #mealprep #momofagirl #healthymeals #healthyfamilymeals #lettucelifestylerecipes #lettucelife #fitstrongmom #fuelyourbody #healthyfamilydinners #fitfashion #eatmoreveggies #joinme #onlinenutritioncoach #blufftonsc #healthygrocerylist #makeitmonday #busymomrecipes
How do you get Results? ✨ You Dream ✨ You Decide ✨ You Do ✨ Be Determined to do whatever it takes to get what you Deserve 🖤 #beyourownhero
Posing Practice with Lady Leader @rosetternfit who is in prep for her 1st bikini competition. . Rosette has been preparing for the Natural Indiana November 10th for 5 months. To some, that may seem like a long time but to those who are veteran competitors that is totally understandable for a healthy contest prep. . Many athletes just say, "I want to do a show and hop onto a 12-16 week prep!" What most do not consider is: ✔Their ametabolism. ✔Their Hormone Profile. ✔If they have enough muscle mass. ✔What they Honestly want to look like come show day. ✔And how much Damage they are willing to risk to their body, metabolism and hormones if they are not truly ready to prep. . 🤔If your metabolism is moderate to low. 🤔You have more than 0.5% bodyfat to lose per week. 🤔You are already doing more than 60 minutes of cardio per week (before starting a prep). 🤔You feel like it's really hard to lose weight. 🤔Your mindset yoyo's a lot. 🤔 and you dont have much muscle. . 💪🏻BUT You still want to prep and the goal is to win a competitive bodybuilding show. 💪🏻Or You want to look like you belong on stage 💪🏻You DO NOT want to be extreme (aka kill yourself slowly). 😳 and/or YOU DO NOT WANT To ROYALLY F Your Metabolism, Adrenals and Hormones you are in major denial. . YOU MUST BE PATIENT AND PREP YOUR MIND, BODY, METABOLISM, HORMONES, GUT HEALTH, EMOTIONS AND LIFESTYLE PRIOR TO STARTING CONTEST PREP. . I am so Proud of Rosette!!!! It's scary to Trust the Process but She was PATIENT! . We increased her calories from 1750 (and no refeeds) to 2300 (and weekly refeeds) prior to starting her contest prep fo insure we had the best possible foundation for a happy and healthy (as it can be) prep. . To say Rosette has had it easy would be a HUGE MISTAKE! Rosette is a single mom of two kids, works full time and manages to bring her A game regardless. I'm so proud!!!! #ladyleaderlifestyle 👭
ARE YOU??? 🤔 . 🅰️ Aging Like A Bottle of Wine🍾? (Getting better Year after Year). . 🅱️ Aging Like a McDonald's Cheeseburger 🍔 (looking exactly the same year after year). . Ⓜ️ Aging like a Hard Boiled Egg 🥚 (At first things seem great, you're maintaining like a champ but before you know it you start to make a major ba slide [aka egg breaks and it's all downhill from there]). . #ladyleaderlifestyle 💕 . 📸 Credit for 2010 Picturr goes to @pellisonphoto
🙌This proves such a valid point! . 🤟Thank you @macro_missionary_ for a great demonstration of how we can easily overestimate or underestimate our caloric intake. . 🤷‍♀️Tracking is not for everyone. However, when you want to learn from a numerical perspective how your body responds best to certain macronutrient ratios tracking is the way to go. . 💜I've learned over the years that it was tracking that guided me to becoming an intuative eater. It's adding that reassurance that what you are doing IS or IS NOT working. . 🤔If we dont track, we can feel confused on what is actually working and make assumptions for what we "think" might be working. . 🤯Just cut the crap, start with some basic macronutrients. For most Women an easy starting place is 50-60g fat, 150g carbs and 125-150g protein. For some this is low and for some this may seem high. It's a great ballpark place to start. . 📝Then, every 1-2 weeks evaluate. If you dropped weight, inches, improved energy, strength, endurance, mood and/or your clothes fit better stick with it or slowly add in more carbs (or a refeed meal). . If the opposite happened try dropping ⬇️ your carbs by 10-15g. Reevaluate after 1-2 weeks and BAM!!!! You are learning how your body responds to certain carbs, protein and fat grams per day. #ladyleaderlifestyle 💕
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