Tag Archives: health coach online coaching

What’s the Best Diet?

Consistency.

Now hear me out, oftentimes the problem most people stumble upon when it comes to weight loss isn’t not knowing what to do.
The problem is actually following through with what they know they need to do.
Tell me if this sounds familiar?
You do really well Monday through Friday and then you just seem to fall off track.
Or you eat keto all week, feel amazing without carbs, but for some reason pizza just sounds really good on Friday night.
Or you’re great at tracking your macros, until Thursday rolls around, you make a less than stellar nutrition choice and suddenly logging seems a whole less appealing.
I’ve said it so many times but the best diet for you is the diet that you’ll actually stick to.
I’m a huge fan of setting up consistency goals and methods to log your actual consistency and follow through when it comes to a healthy lifestyle.
This will likely mean that the process will be a bit slower, and a bit less drastic.
But if you can remain consistent and lose ½ lb a week isn’t that way better and a whole lot less frustrating than losing and gaining the same 5lbs week to week.
If you’re struggling with your diet, you don’t need a different diet, you need a different approach.
Start with a few small changes you can be consistent with.
Track that consistency (whether it’s tracking calories, macros, portions, eating behaviors, water, veggies, journaling, mindfulness, whatever works for you).
And repeat consistently.
That’s the secret sauce to success.
What is one thing you’d like to be more consistent with?!

Here are some ideas for tracking consistency:

  • Macro Tracking
  • Calorie Tracking
  • Keeping a running food journal or food log (this can be pen and paper, notes section of your phone, excel spreadsheet, etc… )
  • Tracking water intake
  • Journaling emotions, mindset and feelings post binge/emotional eating
  • Logging workouts & progression with weight, programming, etc…
  • Snapping pictures of your plate
  • Focusing on certain nutrition guidelines (3 meals a day, intermittent fasting, ½ of your plate being vegetables, etc…)

Note: these may or may not work for you, but give them a try and see what sticks and feels good for you

Consistency Calendar Template

Track your consistency throughout the month on a calendar. The beauty is you decide what your consistency is. Whether it’s being within your calorie guidelines, on or off the plan you’re following, getting in a workout, hitting your step goal, avoiding emotional eating, or simply just eating a vegetable. You get to pick.

  • Give yourself an Check for every day you keep consistency.
  • Give yourself an X for every day you aren’t consistent.

See where you fall at the end of the month.

Workout Calendar

Eating 1200 calories and not losing weight?!

If you were trying to save money and bought a pack of gum, would you say screw it and go out and buy a new car?
Probably not. Yet when we’re on a “diet” and have one unplanned food, or go 100 calories over our goal, we tend to say screw it and eat the entire kitchen, have the brownies, cookie, and might as well finish the bag because I’ll start on Monday.
Start seeing your diet as a bank account.
If you’re looking to lose weight you need to consume less than you expend.
BUT it’s also important to remember that consuming 500 calories over your needs on a given day is a whole lot better than consuming an extra 5000 calories.
Most often the problem isn’t knowing what we need to do, it’s getting our mindset in a place to follow through with.
When you start to shift your focus to your mindset…
You can stop giving up completely just because you had one bite, meal, or day off track.
You’ll realize that you’re in this for the long haul and you always have a choice to make the better decision.
One meal at a time and one decision at a time.
Stop slashing all 4 tires just because you have one flat.
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Got Sugar Cravings?

𝗪𝐡𝐚𝐭 𝐦𝐚𝐲 𝐛𝐞 𝐬𝐩𝐢𝐤𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐛𝐥𝐨𝐨𝐝 𝐬𝐮𝐠𝐚𝐫… ⁣
𝘩𝘪𝘯𝘵: 𝘪𝘵’𝘴 𝘯𝘰𝘵 𝘤𝘢𝘯𝘥𝘺 ⁣🍭
I know insulin resistance is a very trendy topic right now, and one of the most frequent complaints I hear from clients is that they just can’t kick their sweet tooth. ⁣
But here’s something interesting that might be raising your blood sugar & in turn, causing you to crave more sugar. ⁣
While food can be a huge culprit, it may actually have little to do with the food you’re consuming. ⁣
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐨𝐭𝐡𝐞𝐫 𝐭𝐡𝐢𝐧𝐠𝐬 𝐭𝐡𝐚𝐭 𝐚𝐟𝐟𝐞𝐜𝐭 𝐨𝐮𝐫 𝐬𝐮𝐠𝐚𝐫 𝐥𝐞𝐯𝐞𝐥𝐬:⁣
•Chronic stress ⁣
•Poor sleep ⁣
•Activity level (𝘵𝘰𝘰 𝘭𝘪𝘵𝘵𝘭𝘦 𝘖𝘙 𝘵𝘰𝘰 𝘮𝘶𝘤𝘩) ⁣
•Thyroid or hormonal problems ⁣
•Nutrient deficiencies ⁣
•Mineral imbalances (𝘮𝘢𝘨𝘯𝘦𝘴𝘪𝘶𝘮 & 𝘱𝘰𝘵𝘢𝘴𝘴𝘪𝘶𝘮 𝘩𝘢𝘷𝘦 𝘢𝘯 𝘪𝘯𝘴𝘶𝘭𝘪𝘯 𝘭𝘪𝘬𝘦 𝘦𝘧𝘧𝘦𝘤𝘵 𝘰𝘯 𝘵𝘩𝘦 𝘣𝘰𝘥𝘺) ⁣
The good thing is all of these can be managed with some small lifestyle changes. ⁣
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞𝐬: ⁣
•Mental stress management (𝘺𝘰𝘨𝘢, 𝘫𝘰𝘶𝘳𝘯𝘢𝘭𝘪𝘯𝘨, 𝘴𝘭𝘰𝘵𝘩𝘪𝘯𝘨 𝘵𝘪𝘮𝘦 𝘐 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘤𝘢𝘭𝘭 𝘪𝘵, 𝘪𝘯𝘤𝘰𝘳𝘱𝘰𝘳𝘢𝘵𝘪𝘯𝘨 𝘮𝘰𝘳𝘦 𝘢𝘤𝘵𝘪𝘷𝘪𝘵𝘺 𝘺𝘰𝘶 𝘦𝘯𝘫𝘰𝘺, 𝘦𝘵𝘤…) ⁣
•Get enough quality sleep (𝘐’𝘷𝘦 𝘣𝘦𝘦𝘯 𝘶𝘯𝘱𝘭𝘶𝘨𝘨𝘪𝘯𝘨 𝟹𝟶 𝘮𝘪𝘯𝘶𝘵𝘦𝘴 𝘣𝘦𝘧𝘰𝘳𝘦 𝘣𝘦𝘥 & 𝘢𝘪𝘮𝘪𝘯𝘨 𝘵𝘰 𝘧𝘪𝘯𝘪𝘴𝘩 𝘮𝘺 𝘭𝘢𝘴𝘵 𝘮𝘦𝘢𝘭 𝘢 𝘣𝘪𝘵 𝘦𝘢𝘳𝘭𝘪𝘦𝘳 𝘪𝘯 𝘵𝘩𝘦 𝘦𝘷𝘦𝘯𝘪𝘯𝘨 𝘵𝘰 𝘩𝘦𝘭𝘱) ⁣
•Minimize physical stress (𝘵𝘩𝘪𝘯𝘬 𝘤𝘶𝘵𝘵𝘪𝘯𝘨 𝘣𝘢𝘤𝘬 𝘰𝘯 𝘤𝘢𝘳𝘥𝘪𝘰 𝘪𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘰𝘷𝘦𝘳𝘥𝘰𝘪𝘯𝘨 𝘪𝘵, 𝘱𝘶𝘭𝘭𝘪𝘯𝘨 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘰𝘶𝘵 𝘰𝘧 𝘢 𝘥𝘦𝘧𝘪𝘤𝘪𝘵 𝘪𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘥𝘪𝘦𝘵𝘪𝘯𝘨, 𝘦𝘵𝘤…) ⁣
•Cut back on caffeine ⁣
•Slow down while eating! ⁣
•Less bluelight more SUNLIGHT ⁣
& bonus tip… 1-2 tbs. of ACV 15 minutes before a moderate-high carb meal can take the blood sugar impact down around 25-35%. ⁣
You can also do this after!! Be sure to dilute with some water & drink with a straw 😘
𝘋𝘰 𝘺𝘰𝘶 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦 𝘸𝘪𝘵𝘩 𝘴𝘶𝘨𝘢𝘳 𝘤𝘳𝘢𝘷𝘪𝘯𝘨𝘴? 𝘞𝘩𝘪𝘤𝘩 𝘰𝘧 𝘵𝘩𝘦𝘴𝘦 𝘥𝘰 𝘺𝘰𝘶 𝘵𝘦𝘯𝘥 𝘵𝘰 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦 𝘸𝘪𝘵𝘩?! 𝘞𝘩𝘢𝘵 𝘩𝘢𝘣𝘪𝘵𝘴 𝘸𝘰𝘶𝘭𝘥 𝘺𝘰𝘶 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘴𝘵𝘢𝘳𝘵 𝘪𝘯𝘤𝘰𝘳𝘱𝘰𝘳𝘢𝘵𝘪𝘯𝘨?⁣
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Why you need to eat more….

𝘐 𝘩𝘢𝘵𝘦 𝘵𝘰 𝘣𝘳𝘦𝘢𝘬 𝘪𝘵 𝘵𝘰 𝘺𝘰𝘶 𝘣𝘶𝘵 𝘦𝘢𝘵𝘪𝘯𝘨 𝘭𝘦𝘴𝘴 𝘸𝘪𝘭𝘭 𝘯𝘰𝘵 𝘴𝘱𝘦𝘦𝘥 𝘶𝘱 𝘺𝘰𝘶𝘳 𝘸𝘦𝘪𝘨𝘩𝘵 𝘭𝘰𝘴𝘴. ⁣
I see this a lot with clients and have been guilty myself too. We leave ourselves a little ‘wiggle room’ and consistently under-eat with hopes that maybe weight loss will be a teeny bit faster. ⁣
Maybe it’s a fear of eventually overdoing it and binging. ⁣
Maybe it’s a lack of hunger. ⁣
Maybe you’re not planning ahead and fall short each day. ⁣
Or maybe you simply hope by eating a bit less you’ll lose more. ⁣
Whatever the reason, very rarely do I see the scale actually going down faster. In fact, it usually doesn’t move much at all.⁣
𝐇𝐞𝐫𝐞’𝐬 𝐰𝐡𝐚𝐭 𝐮𝐬𝐮𝐚𝐥𝐥𝐲 𝐡𝐚𝐩𝐩𝐞𝐧𝐬: ⁣
You can’t sustain your ‘targets’, think weight loss is too difficult and give up.⁣
You overeat or binge out of plain old hunger, restriction, and actually throw yourself into a surplus instead of a deficit. ⁣
Your body adapts to your lower intake, doesn’t move or burn quite as much, and your metabolic output slowly decreases over time, meaning you need to eat less to lose the same amount. ⁣
𝘞𝘩𝘢𝘵 𝘪𝘧 𝘪𝘯𝘴𝘵𝘦𝘢𝘥 𝘺𝘰𝘶 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘩𝘪𝘵 𝘺𝘰𝘶𝘳 𝘵𝘢𝘳𝘨𝘦𝘵𝘴? Were a little more satisfied? Let your body adapt to eating more? ⁣
You’d probably be happier, healthier and better able to see things through over the long term. ⁣
Friendly reminder, the goal is not to be dieting and under eating forever, it’s to reach your goals slowly & sustainably, slowly start to eat a bit more, and maintain happily for life.⁣
𝐍𝐨 𝐜𝐫𝐚𝐳𝐲 𝐫𝐞𝐬𝐭𝐫𝐢𝐜𝐭𝐢𝐨𝐧 𝐧𝐞𝐞𝐝𝐞𝐝. 🍪🍕🌮
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The Missing Link to Weight Loss

How’s your sleep?! ⁣
Sleep is oftentimes overlooked when it comes to plateaus with our weight loss, when in fact it very well may be the thing keeping you back from your goals. ⁣
When we don’t get enough sleep OR enough 𝘲𝘶𝘢𝘭𝘪𝘵𝘺 sleep certain hormones in our bodies start to become affected. ⁣
First up is 𝐜𝐨𝐫𝐭𝐢𝐬𝐨𝐥, our stress hormone. When this is too high (𝘢𝘯𝘥 𝘤𝘢𝘯 𝘳𝘪𝘴𝘦 𝘧𝘳𝘰𝘮 𝘱𝘰𝘰𝘳 𝘴𝘭𝘦𝘦𝘱) it leads our bodies to prioritize managing our increased stress over 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 including things like fat loss, a healthy metabolism, brain power, etc… ⁣
Poor sleep is also going to lead to an increase in your blood glucose levels & cause your body to reach for more sugar for quick energy (& 𝘵𝘩𝘦𝘯 𝘤𝘳𝘢𝘴𝘩). Ever felt like you wanted all the carbs when you’re tired? That’s why? ⁣
Lastly, we have our hunger regulating hormones 𝐠𝐡𝐫𝐞𝐥𝐢𝐧 𝐚𝐧𝐝 𝐥𝐞𝐩𝐭𝐢𝐧. 𝘚𝘩𝘰𝘳𝘵 𝘰𝘯 𝘴𝘭𝘦𝘦𝘱? Ghrelin, the hormone that drives our hunger rises. And leptin, the hormone that helps us feel full is lowered. ⁣
This is why you likely feel hungrier on the same amount of food when you’re sleep deprived. ⁣
𝐁𝐨𝐭𝐭𝐨𝐦 𝐥𝐢𝐧𝐞: if you’re struggling with hunger, sugar cravings, and a stall in weight loss, one of the first places we want to look at is how your QUALITY of sleep is. ⁣
How’s your sleep currently? Is this info helpful? Want to see more tips on how to measure quality sleep? Signs to watch out for? Or how to build up to a better night’s sleep? ⁣
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