Tag Archives: health coach online coaching

Something I wish I learned sooner…

𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐬𝐩𝐞𝐧𝐝 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞 𝐨𝐧 𝐚 𝐝𝐢𝐞𝐭.⁣⁣
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The goal is not to lose weight forever. ⁣⁣
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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, etc… and that’s perfectly normal and understandable. ⁣⁣
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But if you are forever trying to diet and lose weight, yet never see results, you’re doing it wrong. ⁣⁣
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You want to learn to fuel your body in a way that supports your healthiest and happiest body. ⁣⁣
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If that comes with weight loss, great, but the goal is not to continue to diet forever, it’s simply to sustain it. ⁣⁣
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And if you don’t sustain it, that’s okay too. But now we have the tools we need to get you back there if you choose to be there. ⁣⁣
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𝘌𝘯𝘥𝘭𝘦𝘴𝘴 𝘥𝘪𝘦𝘵𝘴 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘮𝘶𝘤𝘩 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘪𝘴 𝘯𝘰𝘵 𝘵𝘩𝘦 𝘸𝘢𝘺 𝘵𝘰 𝘭𝘪𝘷𝘦. ⁣⁣
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𝐘𝐨𝐮 𝐚𝐫𝐞 𝐬𝐨 𝐦𝐮𝐜𝐡 𝐦𝐨𝐫𝐞 𝐭𝐡𝐚𝐧 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲. ⁣⁣
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What is something you wish more people understood? ⁣

Do you fear CARBS?

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Last week I had a reel take off that was all about carbohydrates and why they are beneficial for our bodies. ⁣

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𝐂𝐮𝐞 𝐭𝐡𝐞 𝐧𝐞𝐠𝐚𝐭𝐢𝐯𝐞 𝐜𝐨𝐦𝐦𝐞𝐧𝐭𝐬… ⁣

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‘𝘊𝘢𝘳𝘣𝘴 𝘢𝘳𝘦 𝘵𝘩𝘦 𝘥𝘦𝘷𝘪𝘭.’⁣

‘𝘖𝘯𝘭𝘺 𝘦𝘢𝘵 𝘵𝘩𝘦 𝘶𝘯𝘱𝘳𝘰𝘤𝘦𝘴𝘴𝘦𝘥 𝘰𝘯𝘦𝘴.’⁣

Even to the effect of ‘𝘋𝘰𝘯’𝘵 𝘦𝘢𝘵 𝘵𝘩𝘦𝘮 𝘪𝘯 𝘩𝘰𝘵 𝘸𝘦𝘢𝘵𝘩𝘦𝘳.’⁣

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In all honesty, the comments got turned off real quick. Not because I don’t believe in healthy debate and discussion, but because I never want to see someone develop a fear around any one food. ⁣

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Yes, as a nutritionist I logically know an apple is better for you nutritionally than a handful of skittles. Sure, if you’re diabetic, you do need to be a little more careful around the quality of carbs you’re consuming (𝘣𝘶𝘵 𝘯𝘰𝘵 𝘦𝘭𝘪𝘮𝘪𝘯𝘢𝘵𝘪𝘯𝘨 𝘵𝘩𝘦𝘮 𝘦𝘯𝘵𝘪𝘳𝘦𝘭𝘺). ⁣

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But I also will forever preach that while for some people progress is choosing the apple over the skittles. ⁣

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For another person, progress is enjoying the skittles instead of an apple, free of guilt and fear. ⁣

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For some, reducing consumption of inflammatory oils can be incredibly impactful for our health. ⁣

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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. ⁣

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We have to see all sides. ⁣

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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. ⁣

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𝐀𝐧𝐝 𝐭𝐡𝐚𝐭 𝐥𝐨𝐨𝐤𝐬 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐨𝐧 𝐞𝐯𝐞𝐫𝐲𝐨𝐧𝐞.

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Can I lose fat and build muscle?!

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“𝘐 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘭𝘰𝘴𝘦 𝘧𝘢𝘵 𝘢𝘯𝘥 𝘣𝘶𝘪𝘭𝘥 𝘮𝘶𝘴𝘤𝘭𝘦.” ⁣

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𝐇𝐨𝐰 𝐦𝐚𝐧𝐲 𝐭𝐢𝐦𝐞𝐬 𝐡𝐚𝐯𝐞 𝐲𝐨𝐮 𝐬𝐚𝐢𝐝 𝐭𝐡𝐚𝐭? ⁣

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Truth is, it’s the request of at least 80% of the ladies who come to me. ⁣

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Last week, I shared a bit more about how “𝘵𝘰𝘯𝘪𝘯𝘨” is essentially us wanting to build more muscle, and then be lean enough to feel “𝘵𝘰𝘯𝘦𝘥”. ⁣

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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. ⁣

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𝘋𝘰𝘦𝘴 𝘪𝘵 𝘮𝘦𝘢𝘯 𝘺𝘰𝘶’𝘳𝘦 𝘣𝘶𝘪𝘭𝘥𝘪𝘯𝘨 𝘻𝘦𝘳𝘰 𝘮𝘶𝘴𝘤𝘭𝘦 𝘸𝘩𝘪𝘭𝘦 𝘭𝘦𝘢𝘯𝘪𝘯𝘨 𝘰𝘶𝘵 𝘪𝘯 𝘢 𝘥𝘦𝘧𝘪𝘤𝘪𝘵? 𝐍𝐨 but you’re also not optimizing your body to increase muscle at that time. ⁣

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𝘋𝘰𝘦𝘴 𝘪𝘵 𝘮𝘦𝘢𝘯 𝘺𝘰𝘶 𝘤𝘢𝘯’𝘵 𝘭𝘦𝘢𝘯 𝘰𝘶𝘵 𝘢 𝘭𝘪𝘵𝘵𝘭𝘦 𝘣𝘪𝘵 𝘸𝘩𝘪𝘭𝘦 𝘣𝘶𝘪𝘭𝘥𝘪𝘯𝘨 𝘮𝘶𝘴𝘤𝘭𝘦? No, but again ideally we should be eating at least in maintenance to really maximize this process, which will likely slow down weight loss. ⁣

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𝐒𝐨 𝐡𝐞𝐫𝐞’𝐬 𝐭𝐡𝐞 𝐠𝐨𝐨𝐝 𝐧𝐞𝐰𝐬: ⁣

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𝘠𝘰𝘶 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘱𝘪𝘤𝘬 𝘰𝘯𝘦 𝘧𝘰𝘤𝘶𝘴. ⁣

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𝐁𝐮𝐭 𝐢𝐭 𝐰𝐨𝐧’𝐭 𝐛𝐞 𝐟𝐨𝐫𝐞𝐯𝐞𝐫. ⁣

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If your priority right now is building muscle and you’re eating at maintenance it doesn’t mean you can never lose weight again. ⁣

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Or, if you’d rather focus on losing some weight right now, it doesn’t and 𝐬𝐡𝐨𝐮𝐥𝐝𝐧’𝐭 mean you’ll be dieting forever. ⁣

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We can do both. ⁣

We can have our cake and eat it too. ⁣

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Just not at the same time.

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𝘞𝘩𝘪𝘤𝘩 𝘰𝘯𝘦 𝘪𝘴 𝘺𝘰𝘶𝘳 𝘤𝘶𝘳𝘳𝘦𝘯𝘵 𝘧𝘰𝘤𝘶𝘴 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸, 𝘐’𝘮 𝘤𝘶𝘳𝘪𝘰𝘶𝘴? ⁣

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Fitness = Therapy?

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𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐜𝐚𝐧 𝐛𝐞 𝐭𝐡𝐞𝐫𝐚𝐩𝐞𝐮𝐭𝐢𝐜 𝐛𝐮𝐭 𝐢𝐟 𝐢𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐨𝐧𝐥𝐲 𝐟𝐨𝐫𝐦 𝐨𝐟 𝐭𝐡𝐞𝐫𝐚𝐩𝐲 𝐰𝐞 𝐡𝐚𝐯𝐞 𝐚 𝐩𝐫𝐨𝐛𝐥𝐞𝐦. ⁣

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𝘏𝘰𝘸 𝘥𝘰 𝘐 𝘬𝘯𝘰𝘸 𝘵𝘩𝘪𝘴? Because I’ve been so very guilty. ⁣

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For years I masked everything from anxiety, to stress, to loneliness, to depression, with one thing: my fitness. ⁣

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𝐓𝐡𝐞𝐧 𝐈 𝐠𝐨𝐭 𝐢𝐧𝐣𝐮𝐫𝐞𝐝. ⁣

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Suddenly I realized my entire world revolved around my workouts and my only form of coping with negative emotions was through fitness. ⁣

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It was the reality check I didn’t know I needed. ⁣

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Since then, I’ve learned to embrace the fact that fitness can be therapeutic and a helpful tool to temporarily band aid some negative stuff, BUT I also… ⁣

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𝘎𝘰 𝘵𝘰 𝘵𝘩𝘦𝘳𝘢𝘱𝘺 ⁣

𝘑𝘰𝘶𝘳𝘯𝘢𝘭⁣

𝘚𝘪𝘵 𝘸𝘪𝘵𝘩 𝘶𝘯𝘤𝘰𝘮𝘧𝘰𝘳𝘵𝘢𝘣𝘭𝘦 𝘦𝘮𝘰𝘵𝘪𝘰𝘯𝘴 ⁣

𝘙𝘦𝘢𝘤𝘩 𝘰𝘶𝘵 𝘵𝘰 𝘧𝘢𝘮𝘪𝘭𝘺 ⁣

𝘐𝘥𝘦𝘯𝘵𝘪𝘧𝘺 𝘵𝘳𝘪𝘨𝘨𝘦𝘳𝘴 ⁣

𝘈𝘥𝘥𝘳𝘦𝘴𝘴 𝘴𝘦𝘭𝘧 𝘴𝘢𝘣𝘰𝘵𝘢𝘨𝘦 ⁣

𝘏𝘢𝘷𝘦 𝘢 𝘣𝘦𝘵𝘵𝘦𝘳 𝘢𝘯𝘥 𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭𝘭𝘺 𝘤𝘭𝘰𝘴𝘦𝘳 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘴𝘺𝘴𝘵𝘦𝘮 ⁣

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And I still use fitness as the occasional dose of therapy, but now I also go to therapy. ⁣

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How’s your mindset?

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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:

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.

Food wise, I would have either plotted my next greatest cleanse OR ate everything in my cabinets, likely in preparation for that cleanse.

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.

I spent some time thinking as to why I was perhaps a bit more inflamed than usual.

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

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