Tag Archives: health coaching

3 Simple Changes…

𝘈 𝘰𝘯𝘦 𝘩𝘰𝘶𝘳 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘪𝘴 𝘰𝘯𝘭𝘺 𝟺% 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘥𝘢𝘺… ⁣

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𝐁𝐮𝐭 𝐰𝐡𝐚𝐭’𝐬 𝐡𝐚𝐩𝐩𝐞𝐧𝐢𝐧𝐠 𝐝𝐮𝐫𝐢𝐧𝐠 𝐭𝐡𝐞 𝐨𝐭𝐡𝐞𝐫 𝟗𝟔%? ⁣

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I posted last week about the importance of training your core, but we all know that you can do all the sit ups in the world and see zero change in your body if other factors aren’t coming into play as well. ⁣

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That being said, before you go cleansing and detoxing, let’s first focus on some small sustainable habits you can incorporate consistently to progressively see and feel change over time. ⁣

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𝟑 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞𝐬 𝐭𝐨 𝐢𝐧𝐜𝐨𝐫𝐩𝐨𝐫𝐚𝐭𝐞: ⁣

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1. 𝘚𝘦𝘵 𝘢𝘯𝘥 𝘏𝘪𝘵 𝘢 𝘥𝘢𝘪𝘭𝘺 𝘴𝘵𝘦𝘱 𝘨𝘰𝘢𝘭. Take inventory of your current steps per day and aim to increase and stay consistent from there. We often overestimate how much of a role our workouts play in weight loss, and underestimate the small things like your day to day activity and steps. It can play a huge role in overall calorie burn throughout your day. ⁣

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2. 𝘖𝘯𝘦 𝘣𝘪𝘨 𝘴𝘢𝘭𝘢𝘥 𝘢 𝘥𝘢𝘺. Don’t overthink this one. Incorporate one veggie based salad a day and you’ll fill up on good foods, bump up your fiber, and find yourself planning and accounting for at least one healthy meal a day ⁣

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3. 𝘋𝘳𝘪𝘯𝘬 𝘮𝘰𝘳𝘦 𝘸𝘢𝘵𝘦𝘳 𝘢𝘯𝘥 𝘭𝘦𝘴𝘴 𝘰𝘧 𝘵𝘩𝘦 𝘰𝘵𝘩𝘦𝘳 𝘴𝘵𝘶𝘧𝘧. Cut back on the calories coming from other drinks, and aim to hit a water goal. Not only will you’ll likely feel a bit less hungry but you could also potentially be decreasing a ton of empty calories. ⁣

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Simple! Once you nail these you can start to layer on more steps. 𝘈𝘳𝘦 𝘺𝘰𝘶 𝘥𝘰𝘪𝘯𝘨 𝘈𝘱𝘳𝘪𝘭 𝘈𝘣𝘴 𝘸𝘪𝘵𝘩 𝘶𝘴? 𝘏𝘰𝘸 𝘥𝘪𝘥 𝘸𝘦𝘦𝘬 𝘰𝘯𝘦 𝘨𝘰? 𝘞𝘩𝘪𝘤𝘩 𝘰𝘧 𝘵𝘩𝘦𝘴𝘦 𝘴𝘪𝘮𝘱𝘭𝘦 𝘵𝘪𝘱𝘴 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘪𝘯𝘤𝘰𝘳𝘱𝘰𝘳𝘢𝘵𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘸𝘦𝘦𝘬? ⁣

April Abs

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Yes I’m running an April Abs Challenge but I also want you to 𝐒𝐓𝐎𝐏 𝐂𝐇𝐀𝐒𝐈𝐍𝐆 𝐀 𝐒𝐈𝐗 𝐏𝐀𝐂𝐊. ⁣

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We always hear the saying, 𝘢𝘣𝘴 𝘢𝘳𝘦 𝘮𝘢𝘥𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘬𝘪𝘵𝘤𝘩𝘦𝘯. But, the reality is they’re revealed in the kitchen, and still made in the gym. Just like any other muscle group, in order to build stronger ones, we need to train them. ⁣

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𝐕𝐢𝐬𝐢𝐛𝐥𝐞 𝐚𝐛𝐬 𝐨𝐟𝐭𝐞𝐧 𝐜𝐨𝐦𝐞 𝐟𝐫𝐨𝐦 𝐭𝐰𝐨 𝐭𝐡𝐢𝐧𝐠𝐬: ⁣

A low enough body fat to visibly see them. ⁣

Thicker muscle bellies that are more visible giving you that six pack appearance.⁣

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Some of this also comes down to genetics, the structure of your body, and many other factors we have little control over. ⁣

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But while visible abs are great, the reason we actually want to train our core is a whole lot different. ⁣

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And full honesty, having a low enough body fat to visibly see abs may not put your body in the healthiest or happiest state. (𝘧𝘳𝘪𝘦𝘯𝘥𝘭𝘺 𝘳𝘦𝘮𝘪𝘯𝘥𝘦𝘳 𝘵𝘩𝘦𝘳𝘦’𝘴 𝘢 𝘸𝘩𝘰𝘭𝘦 𝘭𝘰𝘵 𝘮𝘰𝘳𝘦 𝘵𝘰 𝘭𝘪𝘧𝘦 𝘵𝘩𝘢𝘯 𝟼 𝘱𝘢𝘤𝘬 𝘢𝘣𝘴). ⁣

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So why train your core? ⁣

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Your core is not just those 6 pack abs, it is the entire base of support for your entire body. ⁣

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It includes your ab muscles, pelvic floor, the back muscles that stabilize your spine, and your diaphragm (your muscle used to breathe). ⁣

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It helps with everything from posture, to balance and stability, rotational movements, and is one of the most common ways to prevent or manage low back injury. ⁣

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Long story short… if you want to move well and stay injury free until you’re 90, a stronger core is going to allow you to do that. ⁣

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So stop chasing those 6 pack abs and start focusing on health, longevity, and moving well. ⁣

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Fuel your body well in the kitchen and trust with time your hard work will appear. ⁣

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AND if you want to train your core with me, hop in our 𝐅𝐫𝐞𝐞 𝐀𝐩𝐫𝐢𝐥 𝐀𝐛𝐬 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞. I’m sharing a new workout a day, 5 days a week under 10 minutes a day. Join us here!

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𝘈𝘳𝘦 𝘺𝘰𝘶 𝘥𝘰𝘪𝘯𝘨 𝘪𝘵 𝘸𝘪𝘵𝘩 𝘮𝘦? 𝘞𝘩𝘢𝘵’𝘴 𝘺𝘰𝘶𝘳 𝘧𝘢𝘷𝘰𝘳𝘪𝘵𝘦 𝘤𝘰𝘳𝘦 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦? 𝘓𝘰𝘷𝘦 𝘰𝘳 𝘩𝘢𝘵𝘦 𝘵𝘰 𝘵𝘳𝘢𝘪𝘯 𝘪𝘵? ⁣

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P.S. This picture was my pre-surgery core and I’m working hard to get back there because I know I was at my healthiest, fittest, and most functional. One day at a time. ⁣

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Do you crave something sweet after a meal?

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⁣It’s actually not a bad thing. ⁣

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I often hear my clients beating themselves up for their sweet cravings. ⁣

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Reality is, it’s totally normal to crave something sweet after eating something salty and vice versa. ⁣

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The trouble comes when we beat ourselves up for this craving and try everything in our power to not give in. ⁣

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You don’t need a sugar detox. ⁣

You aren’t addicted to sugar. ⁣

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What if instead of fighting yourself, you allowed yourself a small piece of chocolate after you eat… ⁣

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𝐲𝐨𝐮 𝐞𝐧𝐣𝐨𝐲𝐞𝐝 𝐢𝐭, 𝐭𝐫𝐚𝐜𝐤𝐞𝐝 𝐢𝐭, 𝐚𝐜𝐜𝐨𝐮𝐧𝐭𝐞𝐝 𝐟𝐨𝐫 𝐢𝐭, 𝐚𝐧𝐝 𝐦𝐨𝐯𝐞𝐝 𝐨𝐧. ⁣

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You’d probably crave it a whole lot less, ⁣

you’d take the stigma away from that something sweet, ⁣

and you’d probably start to remove that emotional tie to your food. ⁣

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𝐁𝐞𝐜𝐚𝐮𝐬𝐞 𝐫𝐞𝐚𝐥𝐢𝐭𝐲 𝐢𝐬 𝐧𝐨𝐭 𝐨𝐧𝐞 𝐟𝐨𝐨𝐝 𝐢𝐬 𝐢𝐧𝐡𝐞𝐫𝐞𝐧𝐭𝐥𝐲 𝐠𝐨𝐨𝐝 𝐨𝐫 𝐛𝐚𝐝. The more we can understand that, the more we guilt ourselves into emotionally eating, falling off track, or jumping on and off the dieting train. ⁣

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𝘌𝘢𝘵 𝘺𝘰𝘶𝘳 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦 𝘪𝘯 𝘱𝘦𝘢𝘤𝘦 & 𝘦𝘯𝘫𝘰𝘺 𝘪𝘵. ⁣

𝐍𝐨 𝐠𝐮𝐢𝐥𝐭 𝐧𝐞𝐞𝐝𝐞𝐝.

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Can’t stop snacking at home?

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This has been one of the number one struggles I’ve been hearing about over the past year.

⁣We’re spending a whole lot more time at home and for some it has led to a black hole of snacking and boredom eating throughout the day. ⁣

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Before I dive in, I wanted to share that starting next Monday I’m opening a free 5 day Nutrition Kickstart with some of my favorite tips & tricks for a little spring reset of your diet. If you’d like to join us drop me a

and I’ll get you the link when it’s ready. ⁣

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Now… let’s chat snacks. Here are some of my favorite times for navigating the snack monster: ⁣

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𝟏. 𝐀𝐝𝐝𝐫𝐞𝐬𝐬 𝐲𝐨𝐮𝐫 𝐨𝐯𝐞𝐫𝐚𝐥𝐥 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐚𝐧𝐝 𝐥𝐢𝐟𝐞𝐬𝐭𝐲𝐥𝐞. Are you getting enough sleep? Drinking enough water? Consuming enough protein (𝘐 𝘭𝘪𝘬𝘦 𝟷 𝘨𝘳𝘢𝘮 𝘱𝘦𝘳 𝘱𝘰𝘶𝘯𝘥 𝘰𝘧 𝘣𝘰𝘥𝘺 𝘸𝘦𝘪𝘨𝘩𝘵)? Eating your vegetables? The more balanced your nutrition & healthier your lifestyle, the less you’ll be reaching for those snacks out of genuine hunger, energy slumps, dehydration, fatigue, etc… ⁣

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𝟐. 𝐂𝐨𝐧𝐭𝐫𝐨𝐥 𝐲𝐨𝐮𝐫 𝐄𝐧𝐯𝐢𝐫𝐨𝐧𝐦𝐞𝐧𝐭. Do you have easy healthy snacks you can grab and go readily available? OR is it easier to grab a handful of chips from the cabinet or easter candy from the candy dish. I’m a huge believer in out of sight out of mind. If you struggle with control around it, keep it out of the house. You 𝐂𝐀𝐍 still have these foods 𝐁𝐔𝐓 try to buy them in a single serving when you truly want them, instead of keeping them readily available at home. ⁣

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𝟑. 𝐌𝐢𝐧𝐝𝐟𝐮𝐥 𝐄𝐚𝐭𝐢𝐧𝐠. Slow yourself down & eliminate distractions. Allow yourself to have a snack but make a rule with yourself that you have to portion it out, put it on a plate, and sit down and enjoy it without distractions. That way you’re not restricting yourself from foods 𝐁𝐔𝐓 you’re also not munching out of the bag mid netflix binge or IG scroll.⁣

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4. 𝐇𝐚𝐯𝐞 𝐚 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐠𝐨-𝐭𝐨 𝐨𝐩𝐭𝐢𝐨𝐧 𝐟𝐢𝐫𝐬𝐭. Whether it’s an apple, serving of veggies, or lean protein option, try to fill up on something healthy first, and then give yourself permission to have what it is you’re wanting. At times, you may fill up and not even want the second option. Other times you may realize you don’t even want the apple and really are just looking for a distraction OR you may very well eat the apple and then go for the chips, BUT you’ll likely consume a bit less since you’re already filled up a bit from the good stuff. ⁣

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𝘐𝘴 𝘵𝘩𝘪𝘴 𝘩𝘦𝘭𝘱𝘧𝘶𝘭? 𝘈𝘳𝘦 𝘺𝘰𝘶 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘴𝘯𝘢𝘤𝘬𝘪𝘯𝘨 𝘰𝘳 𝘣𝘰𝘳𝘦𝘥𝘰𝘮 𝘦𝘢𝘵𝘪𝘯𝘨 𝘢𝘵 𝘩𝘰𝘮𝘦?

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It all comes down to mindset…

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𝐌𝐚𝐫𝐜𝐡 𝟐𝟎𝟐𝟎

January 𝟐𝟎𝟐𝟏 ⁣⁣

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I remember the picture on the left so clearly. ⁣⁣

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It was exactly a year ago, and I was in search of spring clothing for an upcoming trip to Punta Cana. ⁣⁣

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I felt so uncomfortable in my skin that day, left the store, and texted my best friend that nothing fit right and I felt huge. ⁣⁣

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I was working out a lot and making progress. ⁣⁣

I was eating well during the week. ⁣⁣

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But I was still struggling with emotional eating on the weekends. ⁣⁣

I was still unhappy with the way I looked. ⁣⁣

I was still battling the emotions that kept me lacking confidence. ⁣⁣

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Shortly after, the pandemic hit, and I decided enough was enough. ⁣⁣

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I chipped through my weight loss journey slowly and strategically. ⁣⁣

I started eating MORE to avoid the weekend struggles. ⁣⁣

I stopped buying food I knew would trigger me. ⁣⁣

I started keeping myself accountable with daily weigh-ins. ⁣⁣

I started working out LESS but more efficiently. ⁣⁣

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I occasionally hear that I’m too skinny now, or too focused on the way I look, or not living a healthy lifestyle, and I want to remind you that it is really difficult to tell the most important piece of a transformation from a picture. ⁣⁣

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𝐌𝐲 𝐦𝐢𝐧𝐝𝐬𝐞𝐭. ⁣⁣

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The biggest thing that transformed over the past year was my mindset. ⁣⁣

I was able to regain control of my nutrition. ⁣⁣

I was able to learn and understand what was truly keeping me from making progress. ⁣⁣

I was able to get my body to a place where I felt comfortable and confident so that I could start to address the internal piece. ⁣⁣

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And to be fully honest my mindset isn’t where I want it to be just yet. ⁣⁣

But those action steps were the first piece of the puzzle to get me closer to confidence. ⁣⁣

Closer to addressing the underlying struggles of body image. ⁣⁣

Closer to transforming my relationship with food and my body. ⁣⁣

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𝐅𝐨𝐫𝐞𝐯𝐞𝐫 𝐭𝐚𝐤𝐢𝐧𝐠 𝐢𝐭 𝐨𝐧𝐞 𝐬𝐭𝐞𝐩 𝐚𝐭 𝐚 𝐭𝐢𝐦𝐞. ⁣⁣

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