Are you a tea person? 🍵 #healthcoach #healthylifestyle #health #fitness #wellness #nutrition #healthyliving #weightloss #healthyfood #healthy #personaltrainer #lifecoach #wellnesscoach #motivation #nutritioncoach #healthyeating #healthandwellness #holistichealth #healthcoaching #selfcare #fitnessmotivation #healthiswealth #selflove #weightlossjourney #nutritionist #healthyhabits #workout #coach #lifestyle #bhfyp
Back to it trying to upload all my content back ony social sites been gone awhile but I'm back and more positive than ever lol . . #selfie #instadaily #follow #followｍe #happy #positivevibes #tbh #fall #fallvibes #me #therapist #simplepleasures #lifecoach #personaltrainer #weightlossspecialist #nutritioncoach #careercoach #relationshipcoach #healthandwellness #fun #likeforlikes
‘Katsu’ Sushi Sandwiches or Onigirazus . Who’d you share it with? 👉How to: You can find the recipe for the sushi rice below! The teriyaki sauce recipe is on her blog! __ Japanese Sushi Rice 3 cups uncooked Japanese rice 1/2 cup rice wine vinegar (this type of vinegar is essential ) 3 tbsp white sugar 1 1/2 tsp sea salt __ Preparing the rice 1. Wash the Japanese rice 2-3 times with water. 2. Cook in a rice cooker. 1 cup rice = 1 cup water ) 3. While the rice is cooking, pour rice vinegar, sugar and salt into a large wooden or ceramic bowl. Mix well. 4. Once rice is cooked, add into the vinegar mixture and mix well. The hot rice will easily absorb the mixture. 5. Cover the rice with a damp towel. Refrigerate for at least 1 hour. Cover with a towel or cling wrap then refrigerate. by @thefoodietakesflight . . #avocado #smokedsalmon #scrambledeggs #feedfeed #food52 #foodgawker #eattherainbow #eatyourgreens #healthyfood #healthylifestyle #mindfulness #foodfreedom #healthyfats #healthyfoodideas #eatforhealth #healthytips #yummy #nutritioncoach #allfoodsfit #carbohydrates #fuelyourbody #healthychoice #nutritionfacts #lowcarblifestyle #usa 🇺🇸 #eggs #macros #foodielife #healthyfood #usa
You are overthinking the whole candy thing. Seriously. Wanna know the difference between the person who obsesses over candy, feels restricted if she doesn’t eat it and guilty if she does 😖 versus the person who just eats the damn candy and feels no way about it 🥳? 🙋🏻♀️The person who ISN’T stressing: 1 ) Gives herself complete permission to eat food she loves 2 ) Listens to her body cues and learns what way of eating feels good and what doesn’t 3 ) Doesn’t judge herself for enjoying sweets When you are stuck dieting, you second guess every damn thing and cross check it with what’s allowed on your diet or plan. Meanwhile, if you actually ask yourself: “Do I want this?” “How will this make me feel?” “What is the best way to incorporate candy into my day?” You will feel SO MUCH LESS stress around food and eating because you KNOW you’re honoring your body and mind. 💕 Please enjoy some candy and let me know your fav in the comments! 🍭🍬🍫 p.s. If you’re interested in learning the exact steps I took (and teach to my clients ) to ditch your diet for good, click the link in my bio! It’ll take you to an form to apply for a free discovery call with me!
Kasi Marie is one of my very reserve and coachable client we connected on Facebook a while back she got started on her meal and was able to size down to her high school weight in months. . Seeing her post today inspires and motivate to continue following my purpose and help those people who need my help to look and feel better most of all be confident again. . She’s ready to slay them holiday outfits you did that hunni 🥰 #linkinbio #getresultswithme #weightlosstransformation #tbt #weightlossmotivation #weightloss #nutritioncoach #mealplan #results
MIND & HAPPINESS ❤️ This is something that I class as super important and is often overlooked when changing lifestyle and habits around nutrition. Mindfulness is the idea of learning how to be fully present and engaged in the moment, aware of your thoughts and feelings without distraction or judgment. Stress can play a huge part in people dropping body fat, adding lean tissue, appreciating your loved ones, connecting with yourself and ultimately achieving optimal health. 👌 Here are some options to help you manage stress. 1. Go for a walk/run 2. Read a book *Before bed is a great way to reduce phones before bed also. 3. Meditation 4. Yoga 5. Breathing techniques to increase mind and body connection. 6. Limiting social media throughout the day. 7. Being grateful and celebrating wins - small or big. 8. Call that friend you haven’t spoken to in a while. 9. Wake up earlier and see the sunrise. #athletichabits #nutritioncoach
No matter how others may have mistreated you, it doesn't erase the fact that you are worthy of love and respect! 💜 www.UnlockingYourAbilityToHeal.com #unlockingyourabilitytoheal #healing #anxiety #depression #internalhealing #author #amediting #books #writerslife #writetip #wordcount #mentalhealthawareness #nutritioncoach #nutritionheals #exercising #physicalhealth #spirituality #spiritualawakening #spiritualhealth #transformation #transformationjourney #tuesdaytransformation #motivationalquotes #speaker #author #editing #writing #writiersofinstagram #writingcommunity #writingcommunityofinstagram Join our Facebook Page & Group to practice and learn about internal healing through mind, body and soul here: @unlockingyourabilitytoheal and @unlockingyourabilitytohealcommunity
Hands up 🙌🏼 if you love @sorority .nutritionist Starbucks Swaps! . One of my fit babe clients inside TSN Small Group Coaching👯♀️ asked for a swap of the OG pumpkin spice latte... so of course I had to come through with this one!😝 . Because I truly believe weight loss should be FUN🎉 I decided to give you two different options when ordering this lower calorie swap💁🏼♀️ If you want the whipped cream but still are trying to cut back a little bit from the right side, this swap does in fact include the whip😍 But I also included the calories below if you skip the whip and want to save more calories . 👈🏼On the left is the OG pumpkin spice latte from Starbucks (420 calories ) 👉🏼On the right is a lower calorie pumpkin vanilla hot coffee made using Sorority Nutritionist Starbucks Swaps! (175 calories ) . 💫To order the lower calorie pumpkin vanilla coffee, get a grande blonde roast with 1 pump pumpkin sauce and 1 pump sugar free vanilla syrup with a splash of 2% milk. If you get without whipped cream, it's 60 calories. If you get with whipped cream and cinnamon on top, it's 175 calories! . . #avocado #smokedsalmon #scrambledeggs #feedfeed #food52 #foodgawker #eattherainbow #eatyourgreens #healthyfood #healthylifestyle #mindfulness #foodfreedom #healthyfats #healthyfoodideas #eatforhealth #healthytips #wellnessblogger #yummy #nutritioncoach #allfoodsfit #carbohydrates #fuelyourbody #healthychoice #nutritionfacts #lowcarblifestyle #macros #foodielife #healthyfood
Ciao Fresh Food Fam!👋🏾 I want to tell you about this phenomenal juice I've been using during my cleanse! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ My friends at @mongibellojuice sent me samples of their blood orange and mandarin orange juice from Sicily (I'm fancy! ) This juice is so good. I can tell the difference in the taste. This juice is smooth and "minerally" 😉 as in I can tell there is a difference in the soil. This juice is not acidic like many juices. I've been using this juice during my cleanse and my herbs blend really well. Although I'm on the cleanse, I can tell this juice will make a great mimosa (cheers! ) 🥂 #FreshFoodAlchemyApproved ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Mongibello Juice is special because their orchard is based near Mt. Etna, a very active volcano. The minerals released from the volcano is absorbed in the soil. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Swipe to hear more about what I think about the juice. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try it for yourself! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tell me: Do you like blood orange juice?⤵️
Got some new shoes absolutely love my new #underarmour runners. Many more pair to come. . . #selfie #instadaily #follow #followｍe #happy #positivevibes #tbh #fall #fallvibes #me #therapist #simplepleasures #lifecoach #personaltrainer #weightlossspecialist #nutritioncoach #careercoach #relationshipcoach #healthandwellness #fun #likeforlikes
I love back muscles! This young lady 29 years forever (70 yrs ) is exceptional with her fitness goals. Back surgery , Lymphedema, and a host of issues can not stop Hillary from reaching her goal. We have reduced swelling in her legs tremendously by exercising and nutrition. Now on to another 70 years !! #nutritioncoach #pacoach #girlswholift #fitnessmotivation #fitnessjourney #gymmotivation #gymgoals #ageisanumber #forevrryoung
(Español👇🏼 ) Hi there! Welcome to @daisyjeys 👋 I’m a yoga therapist 🧘♀️ & wellness coach 🥑 and here, you’ll learn tips on supporting your mental health and establishing nourishing practices for your body to thrive 🥳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Aside from business, I live in BC 🇨🇦 with my husband and fur kid 🐶 and when I’m not educating others on how to establish a daily yoga practice that supports their health goals, we spend our days taking in some fresh air 🌲 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As you can see, you’ll get a glimpse into my life AND business on this page! 😊 Now tell me about you… what do you do and what’s your favorite non-work-related hobby? 🤩 ———————— ¡Hola! Bienvenida a mi perfil 👋 Soy terapista de yoga🧘♀️ y consultora de salud integral 🥑 y aquí, aprenderás tips para cultivar tu salud mental y establecer prácticas nutrientes para que el cuerpo prospere 🥳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Aparte de negocio, vivo en BC 🇨🇦 con mi esposo y cría peluda 🐶 y cuando no estoy educando a otras personas cómo establecer una práctica diaria de yoga que fortalezca las metas de salud personal, nos encontrarás pasando los días disfrutando del aire fresco 🌲 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Como verás, serás cómplice de mi vida personal y negocio en este perfil. 😊 ¿Ahora cuéntame algo de ti...qué haces y que hobbies tienes aparta de trabajo? 🤩
НАШИ МЕЧТЫ ⠀ Порой мы сталкиваемся с тем, что не можем понять, чего на самом деле хотим. Одна из причин в том, что мы плохо себя знаем, а это влияет не только на наш выбор начинки в булочке, но и на дальнейшие решения и поступки в жизни. ⠀ Из моей практики самое частое- «я хочу похудеть, но не хочу себя ограничивать в сладостях и ходить на спорт». И тут я понимаю что человек вообще не знает чего хочет🤷🏻♀️ Многим знакомо, да?😉 ⠀ Я проводила опрос в сторис -есть ли у вас список дел/мечт на всю жизнь которые вы хотите достигнуть/попробывать. Результаты меня, честно, удивили-почти треть не имеет планов и мечт на жизнь. Вообще. Задумайтесь! Просыпаться, идти на работу, потом с работы и так по кругу.... ⠀ По моему мнению, в жизни нет никакого смысла, каждый сам наполняет значимостью свои события. Дети и замужество уж точно не может быть смыслом жизни🤪 ⠀ Единственно что мы можем сделать это проживать каждый ее отрезок радостно, быть счастливым и довольным собой и своим окружением. Ведь жизнь у нас одна и она закончиться, не стоит откладывать на завтра то, что давно хотел🤗 ⠀ Будь это новая работа, мотивирующее окружение или снижение веса. Чем больше Вы откладываете жизнь на «потом» тем труднее будет сделать ее и себя именно таким как вы хотите. ⠀ Составление списка из 100 желаний Которые вы обязательно хотите осуществить в своей жизни позволит вам вообще понять кто вы и чего действительно хотите, а может даже и впервые познакомить с тем кто вы есть на самом деле. ⠀ В моем списке как раз был сёрфинг, и вчера я впервые встала на доску!! Это получилось после многих попыток, падений, но я так счастлива! 😍 ⠀ Можно смело ставить галочку✅ и идти дальше по своему списку мечт🥰 ⠀ ❓А какие у Вас были бы пункты в этом списке ?! #нутрициолог #нутрициологонлаи ̆н #Худеемправильно #Лишнии ̆вес #Психологияпитиния #Будустрои ̆ной #Nutrition #Nutritioncoach #Nutritioncoachonline #Looseweight #healthylife #психологиялишнеговеса
From a private coaching client who just wrapped up his 8-Week Signature Wellness Challenge!💪🙏🏻🔥 . . . #clientsuccess #knowledgeispower #healthyhabits #stresscoach #nutritionist #wellnesscoach #wellnesseducator #nutritioncoach #stressmanagement #stress #stressrelief #healthybody #healthymind #nicoleporterwellness #shiftthewayyouthink
Guess what? I have the secret to help you boost immunity, fight inflammation, decrease illness and ward off serious health issues. It feels like we are in constant Flu Season 🍓🍓 ANTIOXIDANTS!!!! That’s it! No magic pill. No special shot. No special formula. Antioxidants fight free radicals in your body. What are free radicals? Let’s just say they cause illness, damage and havoc in your body. So you’re wondering, where do I get antioxidant. I had a feeling you’d ask 🍓🍓🍓 Antioxidants are found in peppers, apples, berries, grapes, carrots, citrus fruits, avocados, grapefruit, tomatoes, spinach, leafy greens, eggplant, apricots and so many more 🍓🍓🍓 Enjoy more of these foods in your recipes, smoothies, salads and make it a long life habit for you and your family. Find fresh produce at your local nature grocer or farmers market 🍓🍓🍓 #antioxidants #freeradicals #immunehealth #immunesupport #coldandfluseason #healthyimmunesystem #eatyourveggies #fruitsandveggies #immunitybooster #healthyhabits #viruses #nutritioncoach #smoothierecipes #vegetarianrecipes #detoxyourbody #healthyweightloss #wholefoods
Tot de ce este nevoie ca să reuşeşti este motivația şi munca💯💯💯💯 Motivația este puterea care te face sa te trezeşti în fiecare dimineață cu energie, gata sa începi o noua zi si sa munceşti pentru a-ți atinge obiectivele. Da , da, să munceşti , pentru tot este nevoi de muncă . Pentru ca să arăți şi să te simți bine şi aici nu neapărat înseamnă să fii slabă ( eu cred că ați înțeles ideia ) pentru familie , pentru un job , pentru o prietenie sinceră. pentru un vis . După mine motivația şi munca te aduc către succes , dar pe voi? #nutritioncoach #eatandfit #nutrition #healthylifestyle
Ready To Be Different? Ready To Set Yourself Apart? Ready To Finally Get Ahead? Ready To Maximize Your Value? • The Remote Coaching Blueprint & My Guaranteed Profitability Structure Does Just That! Help You Win.... NOW! • ❌No More FREE Offers ❌No More Unqualified Leads ❌No More Confusion ✅Simply Winning Daily!!! • ❌Stop Wasting Time❌ ✅Start Winning Today✅ 🔥 Link To Discovery Form In Bio🔥 • • • @ezsmith4 Coaching Systems 👊Daily Effort 🚀Daily Growth 😎Daily Accountability 🔥Daily Results🔥 • #ez4wellness #fitness #nutrition #accountability #coaching #guarantee #results #nutritioncoach #onlinetrainer #gaintrain #growth #leadfromthefront #business #businessowner #businessowner #businesscoach #organictraffic #profit #sales #highticketsales
Today I did some speed & agility before doing my plyometrics (not recorded was locked in ) but I will have a video on that soon. LETS GET INTO IT 💪🏾 Warmup: •pogo jumps (through the ankle ) 3x10 •single leg hop 5yards down & back each leg •unilateral hops down & back 5yards •Tuck Jumps 2x12 Meat & Potatoes of the workout: •squat jumps with weights 3x10 •depth drop (breaking at the hip ) 3x8 •Depth Jump 3x8 •Box Jumps 3x8 (if low box 3x10 ) Then I finished off with some upper body work. Incorporate some of these in your lower body days, if on a split do it on your second leg day of the week. Something fun that is going to help you burn more calories & help burn fat while challenging you if you are someone first starting out BUT very fun to do. PUSH YOURSELF 💪🏾😁 #lowerbodyworkout #plyometrics #plyometricstraining #legs #legday #speed #conditioning #motivated #focused #verticaljumptraining #hops #lowlevelplyometrics #technique #results #personaltrainer #nutritioncoach #fitness #fitnesscoach #stayfit #stayactive #pushyourself
Certifiable babyy Healthy eating and weight loss coach DM me for a free consultation! I'd love to see if I can help! . . . #weightlosscoach #weightlossjourney #weightlosstransformation #weightlosstips #fatloss #nutritioncoach #nutrition #nutritiontips #dadbod #gains #coach #caloriecounting #caloriedeficit #macros #fitness #fitnessmotivation #fitnessjourney #fitnessgoals #diet #dietplan #fitnesstransformation #shredded #jacked #musclebuilding #muscle #eatclean #cleaneats #fitfood #fitlife #cardio
If you’ve been considering switching to a plant based diet but don’t know where to start, just know that I’ve got you covered! . I’ve been vegan/plant based for over 7 years now, am a registered dietitian, and am one class and a thesis away from my master’s degree in clinical nutrition! . You can access my nutrition counseling services on my website: allysonraehealth.com, or click the link in my bio. . I would love to work together to find a plant based eating approach that best fits your individual health and fitness goals. . Peace and much love friends, the weekend is almost here! 🤍 . #vegandietitian #vegandiet #plantbasednutrition #plantbased #fitness #nutritioncoach #dietitian #vegannutrition #veganfitness #vegetarian #eatmoreplants #vegangirl #plantbasedathlete #veganfit #vegansofig #healthyliving #health #eatwell #nourish #nutritioncounseling #nutrition #ighealth #igvegan #instavegan #plantbasedweightloss #newvegan #veganathlete #veganfitness #plantbaseddiet
HOW TO LOSE FAT FOR GOOD! 1- Create a calorie deficit either from exercise or food or both – a big deficit for a short period works well for some but not all, many find a smaller deficit over a long period easier to adhere to. Recognise which approach is best for you. 2- To get lean you need to increase skeletal muscle – So lift weights and eat your protein! 3- Create NEW HABITS and building a LIFESTYLE that you can continue long term. Fat cells don’t just “disappear” they decrease in size; this means they can return to normal just as easily. 4- Don’t focus on the RESULT or GOAL – enjoy the journey, fat loss is a byproduct. 5- Sleep well – with chronic sleep deprivation comes fat gain. 6- Manage stress – uncontrolled stress shuts down/limits so many vital bodily functions…. when this happens the last thing, our body will do is let go of fat so we must manage stress. 7- Don’t change everything at once! Take it one step at a time – Small weekly changes compound into massive results over time. 8- Mindset is everything - what you tell yourself is what you become. Become more aware of your thoughts and be kinder to yourself. 9- Restriction is never the answer and often leads to overeating or binging. Allow yourself daily or weekly controlled indulgences and practice the art of stopping after one piece rather than eating the entire bar/ice cream tub etc. 10- Your actions need to align with your values in order for you to achieve success. Think about - what sort of person do I want to be and how would that person act? Fat loss is hard work because you are deliberately eating less than your body’s energy requirements. However, there are MANY ways to make the process simpler and establish lifelong change. Need help with this? Get in touch and let’s chat about working together to achieve your goals! #mindset #fatloss #nutriton #strength
I'm enneagram 8. Known as the Challenger! I challenge myself and I will challenge you to make the steps that MATTER for your health. I’m vulnerable in hopes my struggles bring light and healing to others. I strive to help women feel balanced & healthy after learning from my own journey. I am your gal if you want to be challenged and really make the changes you’ve been longing for! Let’s be clear. I will challenge you but I do not expect perfection. One of the biggest things I’ve focused on throughout my decade-long journey in wellness is progression. If I make progress, even the smallest step, every day or week or month I consider myself #winning . PERFECTION is unattainable. As a nutritionist, childbirth educator and doula, I am a work in progress, but never perfect. We are all unique, the purpose to health is to focus on optimizing your body, which doesn’t mean it’s going to be right 100% of the time and that is okay. It’s about educating yourself & then finding your groove. That’s why I work with women to lay the foundational work for their health so they can UNDERSTAND their body before diving into what isn’t working. What’s an imperfection of yours? Let’s normalize being authentic rather than appearing to be perfect!
The confidence radiating from Tamara @tamara_belfatto is infectious! Since we started coaching in July, she has made some amazing progress towards her body composition goals, but beyond the scale she has continued to build more confidence and comfort in her own skin! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨Everything in this picture makes me proud. Proud of my body and proud of my accomplishments. Having Amy as my coach to help me meet my goals has been the best decision! She helps me embrace the changes and I never feel alone in the process. Focusing on one thing at a time has made the process simple and achievable. I am confident in choosing the right things necessary to fuel my body through my activities. I am no longer terrified of carbs! I have seen measurable results in my body composition since enlisting her help at the end of July and knocked off 10 lbs. on the scale!✨⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We started with the basics and are now tackling the big stuff. Tamara has struggled with digestive issues off and on for a few years we have moved on to an elimination to help identify the culprit. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨Cutting out dairy and gluten meant a huge overhaul to my meal planning and go-to items. Most of my protein came from items containing dairy. Amy has helped me embrace this and has helped me overcome the hurdles I’ve had. She’s been a wealth of knowledge and always has that next step in mind. I’ve since been able to get back to the same daily protein amount I was accomplishing before the elimination, all through plant based options!✨- Tamara ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tamara is still working towards her goals, navigating the unique needs and challenges of her body, but we are together every step of the way. Let's do this!
When you're vertically challenged, you gotta make adjustments sometimes 🤣 @hannah_marie_fitness killed back day today 💪 #personaltraining #personaltrainer #onlinetraining #onlinecoach #girlswholift #weightlifting #weightloss #exercise #workout #nutritioncoach #flex #pump #backday #rows #fitness #fit #fitfam #gym #gains #grind #shortgirlproblems
Changing seasons are a great reminder that nothing lasts forever. 2 years ago I was in a completely different place from where I am today. I was working all the time, tired and frustrated, the thrill of running that business had long expired. If you told me back then what my life would look like today I would have never believed you.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I am so grateful for the special friends in my life who encouraged me to follow my dream and start my coaching business. Sometimes we just need that little extra push, a loving kick in the pants to get us to the finish line. There's no shame in needing extra accountability once in a while, it can be a real gift. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you have any dreams or goals that you're afraid to say out loud? You don't have to tell me (you can if you want to! ), but tell someone, its the first step toward taking action, and you'll be surprised at how much easier it all becomes when you have someone to support you, encourage you and remind you of your 'why'.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #lifegoals #chagingseasons #lifeyourbestlife #everythingispossible #itsnevertoolate #changecanhappen #icoachwomen #strongwomenlifteachotherup #accountabilitycoaching #nutritioncoach #onlinefitnesstrainer #personaltrainervancouver
“If it ain’t growing it’s dead” 🌱 . When you’re committed to working on yourself, loving on yourself, and CHOOSING to live a life of joy. You will have transformations for DAYS! . I started using the Herbalife Strawberry Lemonade Collagen Beauty booster August 2019. Along with a healthy active lifestyle & I wash my hair once a week. . The pic on the left is Jan 2019. This pic on the right was taken today WITH AN UNDERCUT!🤯🤯🤯 . Got questions? DM me ! #growingandflowing #resultsdontlie #herbalifenutrition #hairgoals 😍 #healthylifestyle #4chairgrowth #nutritioncoach #healthyactivelifestyle #joinmeorwatchmegrow
So many things can be impacting your sleep quality. I was chatting with a client today that trains heavily and he noticed his sleep has been deteriorating. For him, that means he is waking up about 4x a night. Even though he may be going right back to sleep, ideally you aren’t waking up multiple times throughout the night. In his case, he is working a bit more than usual (added stressor ) so we talked about decreasing his training volume slightly (decreasing a stressor ) until his sleep quality returned. For others, sleep may be improved by adding in a night time ritual such as meditations, journaling, stretching, doing yoga, etc— especially for those who struggle to shut off their brain at night (anxiety/stress ). The above chart are some things that could be impacting your sleep! Have any questions regarding your sleep quality? Drop them below!
Happy National Nuts Day! Nuts are a great source of healthy fats that help give you long-lasting energy. Whether you snack on them in trail mix, spread them as nut butter on your toast or add them in smoothies, I highly recommend including a variety of nuts in your fueling plan. Each nut offers a unique nutritional profile. One Brazil nut offers more than DOUBLE the amount of Selenium you need. Walnuts are a great source of Omega-3's. Almonds are rich in magnesium. I am a big fan of walnuts and cashews personally! What are your favorite nuts? Want to learn more about how nutrition can impact your performance? Follow me for more tips! . . . #nuts #healthyfats #sportsnutrition #sportsrd #dietitiansofinstagram #rd2be #nutritioncoach #strength #fitness #athlete #highschoolathlete #collegeathlete #d1 #femaleathlete #preworkout #postworkout #functionalfitness #sportsperformance #strengthcoach #athletictraining
𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐧𝐞𝐞𝐝 𝐬𝐮𝐩𝐞𝐫 𝐥𝐨𝐰 𝐝𝐢𝐞𝐭𝐬 To lose weight you def do not need to drop to super low calories or restrict food . Yes the lower intake the faster you would lose weight but it would come at a big cost . ❌ If you where to maintain super low calories you would be so tired with little to no energy so the quality of your life would suffer as would your workouts . ❌ You could suffer from Gallstones due to your body breaking down fat at a rapid pace, that the liver secrets more cholesterol and when combined with bile can for Gallstones . ❌ One of the most predictable side effects of crash dieting is gaining weight back after. Most people will end up right back where they started . Truth is if you can lose a steady 1lb a week, you don’t need to be dropping to crazy low calories to get results . 𝐋𝐨𝐬𝐢𝐧𝐠 𝟏𝐥𝐛 𝐚 𝐰𝐞𝐞𝐤 𝐰𝐢𝐥𝐥 𝐠𝐞𝐭 𝐲𝐨𝐮 𝐭𝐡𝐞 𝐫𝐞𝐬𝐮𝐥𝐭𝐬 𝐢𝐧 𝐚 𝐬𝐭𝐞𝐚𝐝𝐲 𝐚𝐧𝐝 𝐬𝐮𝐬𝐭𝐚𝐢𝐧𝐚𝐛𝐥𝐞 𝐰𝐚𝐲 . 🔸 It’s not a competition . 🔸 This is forever . 🔸 You want this to be part of your lifestyle . 𝐈𝐟 𝐲𝐨𝐮 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐞 𝐰𝐢𝐭𝐡 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬, 𝐞𝐯𝐞𝐧 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐥𝐨𝐬𝐭 𝐢𝐧 𝐭𝐡𝐞 𝐠𝐲𝐦 - 𝐡𝐢𝐭 𝐦𝐞 𝐮𝐩 𝐰𝐢𝐭𝐡 𝐚 𝐦𝐞𝐬𝐬𝐚𝐠𝐞 “𝐇𝐞𝐥𝐩” 𝐚𝐧𝐝 𝐢𝐟 𝐈 𝐜𝐚𝐧 𝐡𝐞𝐥𝐩 𝐈 𝐰𝐢𝐥𝐥 👊🏻 . . . . #puregymbangor #mindsetiseverything #puregymbangorfitnessgoals #personaltrainer #philmcknight #puregym #puregymofficial #onlinecoaching #nutritioncoach #flexibledieting #weightwatchersuk #weightwatchersdeutschland #weightwatchersrecipes #fatlosscoach #fatlossfoods #fatloss #fatlossmotivation #weightwatchersfrance #weightlosstransformation #weightwatchersuk #fatlosstips #slimmingworld #slimmingworlduk #slimmingworldukfamily #slimmingworldukmember #slimmingworldmafia #slimmingworldsupport #slimmingworldfollowers #fatlossformen #fatlossforwomen
Which side stands out to you? 🤔 . . Many of the women in medicine I support come to me feeling tired and sluggish, have after work cravings, and say they spend too much time overthinking food choices 🥺 They want to increase energy to improve work performance, enjoy personal time, and to feel good! . . In my proven coaching program, I help clients learn how to fuel their bodies to support their busy and demanding jobs, and to have energy for their personal lives. When you fuel better, you gain energy and mental clarity to take care of patients, family and yourself! 💃🏼 . . You’ve worked so hard, you deserve to feel good! Send me a DM, or apply to my coaching program to get started. I help busy women in medicine fuel to increase energy and improve performance in and out of work! 🩺
What and how we eat says a lot about us- and how we feel. Do you nourish your body or your emotions? You can't really do both at the same time. However you CAN change what and how you eat and how you respond to your emotions. You can choose to take care of your yourself, your body, your mind and soul and nourish all of them properly. Understand how you react to things can be complex. To better understand why you do what you do can be a deep dive into self-reflection. However it is worth the effort you put into it. As a Health Coach I can assist you and equip you with the tools to learn how to respond not react, in turn you will make better choices of how you feed your body and not just your emotions. If you are reading this post and it speaks to you and you are ready to make changes, take the time to book a call with me, I would love to speak with you. Crystallowery.com/call "Tell me what you eat, and I will tell you what you are." ~Anthelem Brillat-Savarin
Because colourful gym gear is overrated 😌. Selfie as it’s been a minute and the studio was nice and empty👀
I know what you think I did to create my transformation... . ➡️ I cut calories ➡️ I added cardio ➡️ I tracked everything ➡️ I didn’t enjoy nights out or weekends off ➡️ I was magically motivated all the time And I get why you think that...It’s the “diet culture starter pack”. The things that we strive for week after week, without ever realizing that it’s unreasonable mentally and physically. . That was the way I tried it for years and years, and it only led me to consistent weight gain and a bad relationship with food and my body. . So i want to tell you what I did instead, to create my transformation... . ➡️ I increased my daily calories in order to have long term sustainability. ➡️ I started strength training with purpose and moved my body more. ➡️ I used tracking to create awareness and understanding, and eventually transitioned off it. ➡️ I created a quality of life! (ate chocolate and ice cream each week without binging, because it was no longer “off limits” ) ➡️ I set smaller goals consistently and stayed dedicated to the process. . Did it take longer? Hell yes it did! But I would take my confidence, my goals, a fantastic relationship with food and my body, and my happiest and healthiest self over short term weight loss ANY DAY OF THE WEEK 👏🏼 . Are you willing to give up short term weight loss for long term results?!
DO YOU TRAIN OR EXERCISE? It's no secret I love lifting heavy & being strong. The challenge & satisfaction it brings when working towards a PB & achieving it with great form. I was always a skinny gal growing up, so adding muscle to my frame through strength training has been very rewarding. One of my favourite parts about what I do as a coach is introducing women to strength training & seeing them fall in love with it just as much as I have. The challenge. The process. The results. The empowerment ✨ Lifting heavy is just as much a mental game as it is a physical one. Challenge yourself to train with purpose, not just exercise for the sake of it. There's a big difference between the two. Exercise is general physical activity: any form of movement with the intention of getting fit & feeling good. Training, on the other hand, is a specific physical activity. When you're training, you're working out intending to achieve a set goal. Establish goals & work towards them. Once you've smashed your goal, set another one. Keep at it. A structured program is a great way to train progressively and sustainably build muscle and strength. Do more reps/sets, lift heavier weights, increase the volume by adding more weight or focus even harder on nailing your technique to help you progress to the next level. Whatever you do, make sure it's structured, & you always train with purpose. The body is capable of amazing things. Work hard and you'll see it grow. Everyone has favourite exercises and parts they enjoy training. But remember that the body needs constant challenges and progressive overload to continue to make improvements. You won't grow without pushing past limitations. Get set to be uncomfortable, & embrace new exercises you are less confident about. Pushing through discomfort will propel you to reach new milestones. If you want to gain muscle, you can gain muscle. If you want to maintain your current physique, you can do that! Ultimately, it's about educating yourself properly & choosing
“Nature does not hurry yet everything is accomplished.” This is a gentle reminder from my tea... Sometimes we are so focused on where we want to be, what we want to change about ourselves that we hurry to get there with this sense of urgency. Wherever “there” is for you— whether it’s losing weight, healing or feeling happier. When you are in this hustle you are unable to see the magic that is happening in this very moment right in front of you. How joy is found in the now, how your body is beautiful as it is and how the best thing you can do to heal is embody patience and small acts of daily self-care. Lasting change that is aligned with you takes time. The answer isn’t found in these grand sweeping gestures like cutting out carbs, cleansing or being hyper-focused on your weight. The impact is in the little things you do like pausing to breathe deeply, drinking plenty of water, and choosing to be kind to yourself especially when you make a mistake. Let this be a nudge to slow down, be present and focus on the little things you can do that brighten your now. ✨✨
LIFE is about doing the shit you once told yourself you couldn’t. And winning at it.
Change Your Thoughts 🧠✨ If you have a goal to achieve, and results to chase, this usually requires a change in behavior. This is exactly what I have my nutrition clients focus on, is changing their behavior. Nutrition is way more than what foods you put in your body and fitness is way more than just what you do in the gym. However, most people jump into their journeys without changing their core values and their core beliefs which led to those unwanted behaviors in the first place. This can lead to short term success. For behavior changes to be sustainable, you must shift your core beliefs. For example, rather than just saying you are going to try to eat healthier, say that you DESERVE to feel amazing, and that doing so is achievable for you and that YOU CAN DO IT. Think of the end result and work hard towards it. Change your core values and the behavior changes will follow 📸: @shotbyjmoon #philly #phillyfit #phillyfitness #personaltrainer #girlswholift #fitfam #instafitness #fitgoals #fitlifestyle #lifting #strong #muscle #dedication #gyminspo #gymmotivation #toned #strength #coach #fitsquad #instafit #nutritioncoach #behaviorchange #mentalhealth
Change is not easy…. the older I got the more comfortable I become in my ways. Change can be scary. Change means trying something new or looking at it from a different perspective. It means taking a chance that things won’t go the way you planned. (By the way that’s ok ) Comfort is just that comfortable. It’s easy, you know what to expect. However, it can also be boring. It can keep you stuck and prevent you from growing into your full potential. Often, we want a change but the fear of failure prevents us from taking a chance to make the change we so badly want. When Covid hit and I could no longer see my clients in person I needed to change. That meant shifting to an online platform, which I had no clue how to do. Instead of running scared, I reached out to @90dayceo and got help. I’m so glad I did. Now nearly 6 months later, I have a thriving online fitness program for women over 40 AND Launched my online 3 month group nutrition program Oct 1, which is currently full ( but don’t worry there will be a new one just in time for your New Years Resolution 😉 ) Change is hard, change is scary but you don’t have to do it alone. Reach out and ask for help! You Got This! 💪🏼💕 #change #fitnesscoach #nutritioncoach #fitover40 #fitover50 #strongnotskinny
THE MEDITERRANEAN DIET EXPLAINED ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝐖𝐡𝐚𝐭 𝐢𝐬 𝐭𝐡𝐞 𝐌𝐞𝐝𝐢𝐭𝐞𝐫𝐫𝐚𝐧𝐞𝐚𝐧 𝐝𝐢𝐞𝐭? A type of eating pattern based on the traditional diets of those living in countries such as Spain, France, Greece and Italy. Unlike other popular diets, the Mediteranean diet focuses on a whole diet approach and rather than counting calories, tracking macronutrients or focusing on individual foods or nutrients. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝐖𝐡𝐲 𝐰𝐨𝐮𝐥𝐝 𝐲𝐨𝐮 𝐞𝐦𝐛𝐚𝐫𝐤 𝐨𝐧 𝐭𝐡𝐞 𝐌𝐞𝐝𝐢𝐭𝐞𝐫𝐫𝐚𝐧𝐞𝐚𝐧 𝐝𝐢𝐞𝐭? There is a wealth of increasing research to suggest that it is associated with better health outcomes. Whilst this dietary pattern may not suit everyone, it is a healthy non-restrictive, balanced dietary pattern that can meet nutritional requirements and may have benefit to other health conditions. 𝐖𝐡𝐚𝐭 𝐬𝐜𝐢𝐞𝐧𝐭𝐢𝐟𝐢𝐜 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐭𝐡𝐞 𝐌𝐞𝐝 𝐝𝐢𝐞𝐭 𝐡𝐚𝐯𝐞 𝐬𝐭𝐮𝐝𝐢𝐞𝐬 𝐟𝐨𝐮𝐧𝐝? 𝐖𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬 A large study in over 32, 000 people showed that sustaining Mediterranean diet for over 5 years was associated with a decreased risk of gaining weight (1 ). However, it’s important to note that any diet which encourages the consumption of nutrient-rich foods and limits high calories processed foods may aid with weight loss. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝐇𝐞𝐚𝐫𝐭 𝐇𝐞𝐚𝐥𝐭𝐡 There is a wealth of research to suggest that this diet may support a healthy heart, which may partly be due to the high content of antioxidants, fibre-rich whole grains and monounsaturated fats within the diet (2 ). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝐓𝐲𝐩𝐞 𝟐 𝐝𝐢𝐚𝐛𝐞𝐭𝐞𝐬 There is some research to suggest that this dietary pattern may reduce the risk of type 2 diabetes (3 ). CONTINUED IN COMMENTS BELOW 👇🏻
Can YOU delete MyFitnessPal? 🤷🏼♀️ — 🤷🏼♀️How would you feel if I asked you to delete MyFitnessPal? 👀 ➡️Would you feel okay about it? Are you the kind of person to not let it dictate your day? Can you go a day or week without using it? ☺️ OR ➡️Would you feel out of control? Would not having it make you anxious around food? Does it dictate your mood? ⚠️ — ‼️These are important questions that you should be asking yourself!! ‼️If you answered YES to the latter questions then it’s time to DELETE IT!! ✅If you don’t feel comfortable doing this then it’s time to get some help! You can’t track your intake forever!! ✅Tracking can be a great tool but it is only meant to be temporary so STOP LETTING IT DICTATE YOUR HAPPINESS! It can be addictive so getting help to move away from tracking can be really helpful!! 🥰 — 💕Just know you’re not alone in this! I have clients who know that they can’t track forever and they reached out to be for help!! If this is you then don’t be scared to reach out 💕 — #tracking #trackingmacros #trackingcalories #caloriecounting #macrocounting #macros #myfitnesspal #myfitnessjourney #fitnessjourney #fitnessmotivation #nutritioncoach #onlinepersonaltrainer #femalecoach #femaleentrepreneur @myproteinuk @gymsharkwomen @gymshark