Tag Archives: health coach online coaching

Something I wish I learned sooner…

๐˜๐จ๐ฎ ๐๐จ๐งโ€™๐ญ ๐ง๐ž๐ž๐ ๐ญ๐จ ๐ฌ๐ฉ๐ž๐ง๐ ๐ฒ๐จ๐ฎ๐ซ ๐ฅ๐ข๐Ÿ๐ž ๐จ๐ง ๐š ๐๐ข๐ž๐ญ.โฃโฃ
โฃโฃ
The goal is not to lose weight forever. โฃโฃ
โฃโฃ
Sure you may go through cycles of life where you want to lose a bit of weight to prioritize health, getting to your most comfortable body, etcโ€ฆ and thatโ€™s perfectly normal and understandable. โฃโฃ
โฃโฃ
But if you are forever trying to diet and lose weight, yet never see results, youโ€™re doing it wrong. โฃโฃ
โฃโฃ
You want to learn to fuel your body in a way that supports your healthiest and happiest body. โฃโฃ
โฃโฃ
If that comes with weight loss, great, but the goal is not to continue to diet forever, itโ€™s simply to sustain it. โฃโฃ
โฃโฃ
And if you donโ€™t sustain it, thatโ€™s okay too. But now we have the tools we need to get you back there if you choose to be there. โฃโฃ
โฃโฃ
๐˜Œ๐˜ฏ๐˜ฅ๐˜ญ๐˜ฆ๐˜ด๐˜ด ๐˜ฅ๐˜ช๐˜ฆ๐˜ต๐˜ด ๐˜ธ๐˜ช๐˜ต๐˜ฉ๐˜ฐ๐˜ถ๐˜ต ๐˜ฎ๐˜ถ๐˜ค๐˜ฉ ๐˜ณ๐˜ฆ๐˜ด๐˜ถ๐˜ญ๐˜ต๐˜ด ๐˜ช๐˜ด ๐˜ฏ๐˜ฐ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ธ๐˜ข๐˜บ ๐˜ต๐˜ฐ ๐˜ญ๐˜ช๐˜ท๐˜ฆ. โฃโฃ
โฃโฃ
๐˜๐จ๐ฎ ๐š๐ซ๐ž ๐ฌ๐จ ๐ฆ๐ฎ๐œ๐ก ๐ฆ๐จ๐ซ๐ž ๐ญ๐ก๐š๐ง ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ. โฃโฃ
โฃ
What is something you wish more people understood? โฃ

304395349_10100240789604456_271738043475552331_n

Do you fear CARBS?

Last week I had a reel take off that was all about carbohydrates and why they are beneficial for our bodies. โฃ๐Ÿฅž๐Ÿž๐Ÿฅฏ
โฃ
๐‚๐ฎ๐ž ๐ญ๐ก๐ž ๐ง๐ž๐ ๐š๐ญ๐ข๐ฏ๐ž ๐œ๐จ๐ฆ๐ฆ๐ž๐ง๐ญ๐ฌโ€ฆ โฃ
โฃ
โ€˜๐˜Š๐˜ข๐˜ณ๐˜ฃ๐˜ด ๐˜ข๐˜ณ๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฅ๐˜ฆ๐˜ท๐˜ช๐˜ญ.โ€™โฃ
โ€˜๐˜–๐˜ฏ๐˜ญ๐˜บ ๐˜ฆ๐˜ข๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ถ๐˜ฏ๐˜ฑ๐˜ณ๐˜ฐ๐˜ค๐˜ฆ๐˜ด๐˜ด๐˜ฆ๐˜ฅ ๐˜ฐ๐˜ฏ๐˜ฆ๐˜ด.โ€™โฃ
Even to the effect of โ€˜๐˜‹๐˜ฐ๐˜ฏโ€™๐˜ต ๐˜ฆ๐˜ข๐˜ต ๐˜ต๐˜ฉ๐˜ฆ๐˜ฎ ๐˜ช๐˜ฏ ๐˜ฉ๐˜ฐ๐˜ต ๐˜ธ๐˜ฆ๐˜ข๐˜ต๐˜ฉ๐˜ฆ๐˜ณ.โ€™โฃ
โฃ
In all honesty, the comments got turned off real quick. Not because I donโ€™t believe in healthy debate and discussion, but because I never want to see someone develop a fear around any one food. โฃ
โฃ
Yes, as a nutritionist I logically know an apple is better for you nutritionally than a handful of skittles. Sure, if youโ€™re diabetic, you do need to be a little more careful around the quality of carbs youโ€™re consuming (๐˜ฃ๐˜ถ๐˜ต ๐˜ฏ๐˜ฐ๐˜ต ๐˜ฆ๐˜ญ๐˜ช๐˜ฎ๐˜ช๐˜ฏ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ๐˜ฎ ๐˜ฆ๐˜ฏ๐˜ต๐˜ช๐˜ณ๐˜ฆ๐˜ญ๐˜บ). โฃ
โฃ
But I also will forever preach that while for some people progress is choosing the apple over the skittles. โฃ๐ŸŽ
โฃ
For another person, progress is enjoying the skittles instead of an apple, free of guilt and fear. โฃ๐Ÿญ
โฃ
For some, reducing consumption of inflammatory oils can be incredibly impactful for our health. โฃ๐Ÿฅ‘
โฃ
For others, actually eating the funfetti cake complete with fully hydrogenated oils on their birthday and enjoying every bite is leaps and bounds of progress. โฃ๐Ÿฐ
โฃ
We have to see all sides. โฃ
โฃ
At the end of the day, I am a supporter of making food choices that support your healthiest and happiest body, including mental, physical, and emotional health. โฃ
โฃ
๐€๐ง๐ ๐ญ๐ก๐š๐ญ ๐ฅ๐จ๐จ๐ค๐ฌ ๐๐ข๐Ÿ๐Ÿ๐ž๐ซ๐ž๐ง๐ญ ๐จ๐ง ๐ž๐ฏ๐ž๐ซ๐ฒ๐จ๐ง๐ž. ๐Ÿ‘Œโฃ
ย 299992983_10100239661964256_6950028536311442716_n

Can I lose fat and build muscle?!

“๐˜ ๐˜ธ๐˜ข๐˜ฏ๐˜ต ๐˜ต๐˜ฐ ๐˜ญ๐˜ฐ๐˜ด๐˜ฆ ๐˜ง๐˜ข๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฃ๐˜ถ๐˜ช๐˜ญ๐˜ฅ ๐˜ฎ๐˜ถ๐˜ด๐˜ค๐˜ญ๐˜ฆ.” โฃ
โฃ
๐‡๐จ๐ฐ ๐ฆ๐š๐ง๐ฒ ๐ญ๐ข๐ฆ๐ž๐ฌ ๐ก๐š๐ฏ๐ž ๐ฒ๐จ๐ฎ ๐ฌ๐š๐ข๐ ๐ญ๐ก๐š๐ญ? โฃ
โฃ
Truth is, itโ€™s the request of at least 80% of the ladies who come to me. โฃ๐Ÿ‹๐Ÿปโ€โ™€๏ธ
โฃ
Last week, I shared a bit more about how โ€œ๐˜ต๐˜ฐ๐˜ฏ๐˜ช๐˜ฏ๐˜จโ€ is essentially us wanting to build more muscle, and then be lean enough to feel โ€œ๐˜ต๐˜ฐ๐˜ฏ๐˜ฆ๐˜ฅโ€. โฃ
โฃ
And I always have to be the bearer of bad news in sharing that we really have to pick one at a time to focus on. โฃ
โฃ
๐˜‹๐˜ฐ๐˜ฆ๐˜ด ๐˜ช๐˜ต ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ฃ๐˜ถ๐˜ช๐˜ญ๐˜ฅ๐˜ช๐˜ฏ๐˜จ ๐˜ป๐˜ฆ๐˜ณ๐˜ฐ ๐˜ฎ๐˜ถ๐˜ด๐˜ค๐˜ญ๐˜ฆ ๐˜ธ๐˜ฉ๐˜ช๐˜ญ๐˜ฆ ๐˜ญ๐˜ฆ๐˜ข๐˜ฏ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ถ๐˜ต ๐˜ช๐˜ฏ ๐˜ข ๐˜ฅ๐˜ฆ๐˜ง๐˜ช๐˜ค๐˜ช๐˜ต? ๐๐จ but youโ€™re also not optimizing your body to increase muscle at that time. โฃ
โฃ
๐˜‹๐˜ฐ๐˜ฆ๐˜ด ๐˜ช๐˜ต ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏโ€™๐˜ต ๐˜ญ๐˜ฆ๐˜ข๐˜ฏ ๐˜ฐ๐˜ถ๐˜ต ๐˜ข ๐˜ญ๐˜ช๐˜ต๐˜ต๐˜ญ๐˜ฆ ๐˜ฃ๐˜ช๐˜ต ๐˜ธ๐˜ฉ๐˜ช๐˜ญ๐˜ฆ ๐˜ฃ๐˜ถ๐˜ช๐˜ญ๐˜ฅ๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜ถ๐˜ด๐˜ค๐˜ญ๐˜ฆ? No, but again ideally we should be eating at least in maintenance to really maximize this process, which will likely slow down weight loss. โฃ
โฃ
๐’๐จ ๐ก๐ž๐ซ๐žโ€™๐ฌ ๐ญ๐ก๐ž ๐ ๐จ๐จ๐ ๐ง๐ž๐ฐ๐ฌ: โฃ
โฃ
๐˜ ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฑ๐˜ช๐˜ค๐˜ฌ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด. โฃ
โฃ
๐๐ฎ๐ญ ๐ข๐ญ ๐ฐ๐จ๐งโ€™๐ญ ๐›๐ž ๐Ÿ๐จ๐ซ๐ž๐ฏ๐ž๐ซ. โฃ
โฃ
If your priority right now is building muscle and youโ€™re eating at maintenance it doesnโ€™t mean you can never lose weight again. โฃ
โฃ
Or, if youโ€™d rather focus on losing some weight right now, it doesnโ€™t and ๐ฌ๐ก๐จ๐ฎ๐ฅ๐๐งโ€™๐ญ mean youโ€™ll be dieting forever. โฃ
โฃ
We can do both. โฃ
We can have our cake and eat it too. โฃ
โฃ
Just not at the same time. ๐Ÿ™Œโฃ
โฃ
๐˜ž๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ช๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ค๐˜ถ๐˜ณ๐˜ณ๐˜ฆ๐˜ฏ๐˜ต ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ณ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฏ๐˜ฐ๐˜ธ, ๐˜’๐˜ฎ ๐˜ค๐˜ถ๐˜ณ๐˜ช๐˜ฐ๐˜ถ๐˜ด? โฃ
ย 297771273_10100238508231346_3649158446424234254_n

Fitness = Therapy?

๐…๐ข๐ญ๐ง๐ž๐ฌ๐ฌ ๐œ๐š๐ง ๐›๐ž ๐ญ๐ก๐ž๐ซ๐š๐ฉ๐ž๐ฎ๐ญ๐ข๐œ ๐›๐ฎ๐ญ ๐ข๐Ÿ ๐ข๐ญโ€™๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐จ๐ง๐ฅ๐ฒ ๐Ÿ๐จ๐ซ๐ฆ ๐จ๐Ÿ ๐ญ๐ก๐ž๐ซ๐š๐ฉ๐ฒ ๐ฐ๐ž ๐ก๐š๐ฏ๐ž ๐š ๐ฉ๐ซ๐จ๐›๐ฅ๐ž๐ฆ. โฃ
โฃ
๐˜๐˜ฐ๐˜ธ ๐˜ฅ๐˜ฐ ๐˜ ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ต๐˜ฉ๐˜ช๐˜ด? Because Iโ€™ve been so very guilty. โฃ
โฃ
For years I masked everything from anxiety, to stress, to loneliness, to depression, with one thing: my fitness. โฃ
โฃ
๐“๐ก๐ž๐ง ๐ˆ ๐ ๐จ๐ญ ๐ข๐ง๐ฃ๐ฎ๐ซ๐ž๐. โฃ
โฃ
Suddenly I realized my entire world revolved around my workouts and my only form of coping with negative emotions was through fitness. โฃ
โฃ
It was the reality check I didnโ€™t know I needed. โฃ
โฃ
Since then, Iโ€™ve learned to embrace the fact that fitness can be therapeutic and a helpful tool to temporarily band aid some negative stuff, BUT I alsoโ€ฆ โฃ
โฃ
๐˜Ž๐˜ฐ ๐˜ต๐˜ฐ ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ข๐˜ฑ๐˜บ โฃ
๐˜‘๐˜ฐ๐˜ถ๐˜ณ๐˜ฏ๐˜ข๐˜ญโฃ
๐˜š๐˜ช๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ถ๐˜ฏ๐˜ค๐˜ฐ๐˜ฎ๐˜ง๐˜ฐ๐˜ณ๐˜ต๐˜ข๐˜ฃ๐˜ญ๐˜ฆ ๐˜ฆ๐˜ฎ๐˜ฐ๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด โฃ
๐˜™๐˜ฆ๐˜ข๐˜ค๐˜ฉ ๐˜ฐ๐˜ถ๐˜ต ๐˜ต๐˜ฐ ๐˜ง๐˜ข๐˜ฎ๐˜ช๐˜ญ๐˜บ โฃ
๐˜๐˜ฅ๐˜ฆ๐˜ฏ๐˜ต๐˜ช๐˜ง๐˜บ ๐˜ต๐˜ณ๐˜ช๐˜จ๐˜จ๐˜ฆ๐˜ณ๐˜ด โฃ
๐˜ˆ๐˜ฅ๐˜ฅ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ด๐˜ข๐˜ฃ๐˜ฐ๐˜ต๐˜ข๐˜จ๐˜ฆ โฃ
๐˜๐˜ข๐˜ท๐˜ฆ ๐˜ข ๐˜ฃ๐˜ฆ๐˜ต๐˜ต๐˜ฆ๐˜ณ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฑ๐˜ฉ๐˜บ๐˜ด๐˜ช๐˜ค๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ค๐˜ญ๐˜ฐ๐˜ด๐˜ฆ๐˜ณ ๐˜ด๐˜ถ๐˜ฑ๐˜ฑ๐˜ฐ๐˜ณ๐˜ต ๐˜ด๐˜บ๐˜ด๐˜ต๐˜ฆ๐˜ฎ โฃ
โฃ
And I still use fitness as the occasional dose of therapy, but now I also go to therapy. โฃ
298726752_10100238991667536_2188222503990440982_n

How’s your mindset?

It’s crazy how our headspace can change in an instant.
Last Tuesday I had my fastest 3 mile run yet, felt great in my skin, and spent the best evening with some of my favorite people. I felt like I was finally getting back to a place where I felt comfy and happy in my body.
Wednesday morning I woke up tired, puffy, and uncomfortable in my skin. I felt hungrier than normal, started to doubt my progress, and compare past versions of myself to where I’m at now.
Did my body physically change overnight?
Not at all.
Did my mindset?
Absolutely.
Here’s the thing with your relationship with your body: it’s constantly changing. It will never be linear, and we can’t necessarily always control the negative thoughts that pop into our heads.
BUT we can control how we choose to react to them.
In the past that negative headspace would’ve likely led me to isolate and opt to one of two extremes:
1๏ธโƒฃ Skip my scheduled rest day and hit the gym even harder OR give up on my step goal all together and embrace rest day sloth mode in full force. ๐Ÿฆฅ
2๏ธโƒฃ Food wise, I would have either plotted my next greatest cleanse OR ate everything in my cabinets, likely in preparation for that cleanse. ๐Ÿฅ—
Not any more.
I took time on Wednesday to journal a bit more.
I got my steps in but also gave my body the rest it really needed. ๐Ÿ‘ฃ
I spent some time thinking as to why I was perhaps a bit more inflamed than usual. ๐Ÿค”
And I didn’t change a thing. I chose to accept my body for where it’s at. Appreciate my body for what it does for me. And move on with my day.
Because the reality is, you won’t always love your body, but it’s totally possible to always choose to accept your body, and not let those emotions dictate your actions.
Lots of love ๐Ÿ˜˜
291668764_10100236033695336_9186754026950483153_n