Tag Archives: nutrition tips

3 Simple Changes…

๐˜ˆ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฉ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต ๐˜ช๐˜ด ๐˜ฐ๐˜ฏ๐˜ญ๐˜บ ๐Ÿบ% ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฅ๐˜ข๐˜บโ€ฆ โฃ
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๐๐ฎ๐ญ ๐ฐ๐ก๐š๐ญโ€™๐ฌ ๐ก๐š๐ฉ๐ฉ๐ž๐ง๐ข๐ง๐  ๐๐ฎ๐ซ๐ข๐ง๐  ๐ญ๐ก๐ž ๐จ๐ญ๐ก๐ž๐ซ ๐Ÿ—๐Ÿ”%? โฃ
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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 arenโ€™t coming into play as well. โฃ
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That being said, before you go cleansing and detoxing, letโ€™s first focus on some small sustainable habits you can incorporate consistently to progressively see and feel change over time. โฃ
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๐Ÿ‘ ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž๐ฌ ๐ญ๐จ ๐ข๐ง๐œ๐จ๐ซ๐ฉ๐จ๐ซ๐š๐ญ๐ž: โฃ
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1. ๐˜š๐˜ฆ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜๐˜ช๐˜ต ๐˜ข ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ ๐˜ด๐˜ต๐˜ฆ๐˜ฑ ๐˜จ๐˜ฐ๐˜ข๐˜ญ. 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. โฃ
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2. ๐˜–๐˜ฏ๐˜ฆ ๐˜ฃ๐˜ช๐˜จ ๐˜ด๐˜ข๐˜ญ๐˜ข๐˜ฅ ๐˜ข ๐˜ฅ๐˜ข๐˜บ. Donโ€™t overthink this one. Incorporate one veggie based salad a day and youโ€™ll fill up on good foods, bump up your fiber, and find yourself planning and accounting for at least one healthy meal a day โฃ
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3. ๐˜‹๐˜ณ๐˜ช๐˜ฏ๐˜ฌ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ธ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ญ๐˜ฆ๐˜ด๐˜ด ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ด๐˜ต๐˜ถ๐˜ง๐˜ง. Cut back on the calories coming from other drinks, and aim to hit a water goal. Not only will youโ€™ll likely feel a bit less hungry but you could also potentially be decreasing a ton of empty calories. โฃ
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Simple! Once you nail these you can start to layer on more steps. ๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ˆ๐˜ฑ๐˜ณ๐˜ช๐˜ญ ๐˜ˆ๐˜ฃ๐˜ด ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ถ๐˜ด? ๐˜๐˜ฐ๐˜ธ ๐˜ฅ๐˜ช๐˜ฅ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜จ๐˜ฐ? ๐˜ž๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ด๐˜ช๐˜ฎ๐˜ฑ๐˜ญ๐˜ฆ ๐˜ต๐˜ช๐˜ฑ๐˜ด ๐˜ข๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ช๐˜ฏ๐˜ค๐˜ฐ๐˜ณ๐˜ฑ๐˜ฐ๐˜ณ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ? โฃ
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April Abs

Yes Iโ€™m running an April Abs Challenge but I also want you to ๐’๐“๐Ž๐ ๐‚๐‡๐€๐’๐ˆ๐๐† ๐€ ๐’๐ˆ๐— ๐๐€๐‚๐Š. โฃ
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We always hear the saying, ๐˜ข๐˜ฃ๐˜ด ๐˜ข๐˜ณ๐˜ฆ ๐˜ฎ๐˜ข๐˜ฅ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฌ๐˜ช๐˜ต๐˜ค๐˜ฉ๐˜ฆ๐˜ฏ. But, the reality is theyโ€™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. โฃ
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๐•๐ข๐ฌ๐ข๐›๐ฅ๐ž ๐š๐›๐ฌ ๐จ๐Ÿ๐ญ๐ž๐ง ๐œ๐จ๐ฆ๐ž ๐Ÿ๐ซ๐จ๐ฆ ๐ญ๐ฐ๐จ ๐ญ๐ก๐ข๐ง๐ ๐ฌ: โฃ
1๏ธโƒฃA low enough body fat to visibly see them. โฃ
2๏ธโƒฃThicker muscle bellies that are more visible giving you that six pack appearance.โฃ
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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. โฃ
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But while visible abs are great, the reason we actually want to train our core is a whole lot different. โฃ
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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. (๐˜ง๐˜ณ๐˜ช๐˜ฆ๐˜ฏ๐˜ฅ๐˜ญ๐˜บ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ข ๐˜ธ๐˜ฉ๐˜ฐ๐˜ญ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ต ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ญ๐˜ช๐˜ง๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐Ÿผ ๐˜ฑ๐˜ข๐˜ค๐˜ฌ ๐˜ข๐˜ฃ๐˜ด). โฃ
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So why train your core? โฃ
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Your core is not just those 6 pack abs, it is the entire base of support for your entire body. โฃ
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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). โฃ
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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. โฃ
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Long story shortโ€ฆ if you want to move well and stay injury free until youโ€™re 90, a stronger core is going to allow you to do that. โฃ
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So stop chasing those 6 pack abs and start focusing on health, longevity, and moving well. โฃ
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Fuel your body well in the kitchen and trust with time your hard work will appear. โฃ
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AND if you want to train your core with me, hop in our ๐…๐ซ๐ž๐ž ๐€๐ฉ๐ซ๐ข๐ฅ ๐€๐›๐ฌ ๐‚๐ก๐š๐ฅ๐ฅ๐ž๐ง๐ ๐ž. Iโ€™m sharing a new workout a day, 5 days a week under 10 minutes a day.ย Join us here!ย 
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๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฎ๐˜ฆ? ๐˜ž๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ค๐˜ฐ๐˜ณ๐˜ฆ ๐˜ฆ๐˜น๐˜ฆ๐˜ณ๐˜ค๐˜ช๐˜ด๐˜ฆ? ๐˜“๐˜ฐ๐˜ท๐˜ฆ ๐˜ฐ๐˜ณ ๐˜ฉ๐˜ข๐˜ต๐˜ฆ ๐˜ต๐˜ฐ ๐˜ต๐˜ณ๐˜ข๐˜ช๐˜ฏ ๐˜ช๐˜ต? โฃ
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P.S. This picture was my pre-surgery core and Iโ€™m working hard to get back there because I know I was at my healthiest, fittest, and most functional. One day at a time. โฃ
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Do you crave something sweet after a meal?

โฃIt’s actually not a bad thing. โฃ
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I often hear my clients beating themselves up for their sweet cravings. โฃ
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Reality is, it’s totally normal to crave something sweet after eating something salty and vice versa. โฃ
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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. โฃ
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You don’t need a sugar detox. โฃ
You aren’t addicted to sugar. โฃ
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What if instead of fighting yourself, you allowed yourself a small piece of chocolate after you eat… โฃ
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๐ฒ๐จ๐ฎ ๐ž๐ง๐ฃ๐จ๐ฒ๐ž๐ ๐ข๐ญ, ๐ญ๐ซ๐š๐œ๐ค๐ž๐ ๐ข๐ญ, ๐š๐œ๐œ๐จ๐ฎ๐ง๐ญ๐ž๐ ๐Ÿ๐จ๐ซ ๐ข๐ญ, ๐š๐ง๐ ๐ฆ๐จ๐ฏ๐ž๐ ๐จ๐ง. โฃ
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You’d probably crave it a whole lot less, โฃ
you’d take the stigma away from that something sweet, โฃ
and you’d probably start to remove that emotional tie to your food. โฃ
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๐๐ž๐œ๐š๐ฎ๐ฌ๐ž ๐ซ๐ž๐š๐ฅ๐ข๐ญ๐ฒ ๐ข๐ฌ ๐ง๐จ๐ญ ๐จ๐ง๐ž ๐Ÿ๐จ๐จ๐ ๐ข๐ฌ ๐ข๐ง๐ก๐ž๐ซ๐ž๐ง๐ญ๐ฅ๐ฒ ๐ ๐จ๐จ๐ ๐จ๐ซ ๐›๐š๐. 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. โฃ
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๐˜Œ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ค๐˜ฉ๐˜ฐ๐˜ค๐˜ฐ๐˜ญ๐˜ข๐˜ต๐˜ฆ ๐˜ช๐˜ฏ ๐˜ฑ๐˜ฆ๐˜ข๐˜ค๐˜ฆ & ๐˜ฆ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ ๐˜ช๐˜ต. โฃ๐Ÿซ๐Ÿฉ๐Ÿช
๐๐จ ๐ ๐ฎ๐ข๐ฅ๐ญ ๐ง๐ž๐ž๐๐ž๐.
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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.
โฃWe’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. โฃ
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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 ๐Ÿฟ and I’ll get you the link when it’s ready. โฃโฌ‡๏ธ
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Now… let’s chat snacks. Here are some of my favorite times for navigating the snack monster: โฃ
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๐Ÿ. ๐€๐๐๐ซ๐ž๐ฌ๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐จ๐ฏ๐ž๐ซ๐š๐ฅ๐ฅ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐š๐ง๐ ๐ฅ๐ข๐Ÿ๐ž๐ฌ๐ญ๐ฒ๐ฅ๐ž. Are you getting enough sleep? Drinking enough water? Consuming enough protein (๐˜ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐Ÿท ๐˜จ๐˜ณ๐˜ข๐˜ฎ ๐˜ฑ๐˜ฆ๐˜ณ ๐˜ฑ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ฐ๐˜ง ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต)? 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… โฃ
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๐Ÿ. ๐‚๐จ๐ง๐ญ๐ซ๐จ๐ฅ ๐ฒ๐จ๐ฎ๐ซ ๐„๐ง๐ฏ๐ข๐ซ๐จ๐ง๐ฆ๐ž๐ง๐ญ. 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. Iโ€™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 ๐‚๐€๐ still have these foods ๐๐”๐“ try to buy them in a single serving when you truly want them, instead of keeping them readily available at home. โฃ
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๐Ÿ‘. ๐Œ๐ข๐ง๐๐Ÿ๐ฎ๐ฅ ๐„๐š๐ญ๐ข๐ง๐ . 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 ๐๐”๐“ you’re also not munching out of the bag mid netflix binge or IG scroll.โฃ
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4. ๐‡๐š๐ฏ๐ž ๐š ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐ ๐จ-๐ญ๐จ ๐จ๐ฉ๐ญ๐ข๐จ๐ง ๐Ÿ๐ข๐ซ๐ฌ๐ญ. 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. โฃ
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๐˜๐˜ด ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ง๐˜ถ๐˜ญ? ๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ด๐˜ฏ๐˜ข๐˜ค๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ณ๐˜ฆ๐˜ฅ๐˜ฐ๐˜ฎ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ต ๐˜ฉ๐˜ฐ๐˜ฎ๐˜ฆ?
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It all comes down to mindset…

๐Ÿ“ธ ๐Œ๐š๐ซ๐œ๐ก ๐Ÿ๐ŸŽ๐Ÿ๐ŸŽ ๐Ÿ“ธ January ๐Ÿ๐ŸŽ๐Ÿ๐Ÿ โฃโฃ
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I remember the picture on the left so clearly. โฃโฃ
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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. โฃโฃ
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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. โฃโฃ
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I was working out a lot and making progress. โฃโฃ
I was eating well during the week. โฃโฃ
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But I was still struggling with emotional eating on the weekends. โฃโฃ
I was still unhappy with the way I looked. โฃโฃ
I was still battling the emotions that kept me lacking confidence. โฃโฃ
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Shortly after, the pandemic hit, and I decided enough was enough. โฃโฃ
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I chipped through my weight loss journey slowly and strategically. โฃโฃ
I started eating MORE to avoid the weekend struggles. โฃโฃ
I stopped buying food I knew would trigger me. โฃโฃ
I started keeping myself accountable with daily weigh-ins. โฃโฃ
I started working out LESS but more efficiently. โฃโฃ
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I occasionally hear that Iโ€™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. โฃโฃ
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๐Œ๐ฒ ๐ฆ๐ข๐ง๐๐ฌ๐ž๐ญ. โฃโฃ
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The biggest thing that transformed over the past year was my mindset. โฃโฃ
I was able to regain control of my nutrition. โฃโฃ
I was able to learn and understand what was truly keeping me from making progress. โฃโฃ
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. โฃโฃ
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And to be fully honest my mindset isnโ€™t where I want it to be just yet. โฃโฃ
But those action steps were the first piece of the puzzle to get me closer to confidence. โฃโฃ
Closer to addressing the underlying struggles of body image. โฃโฃ
Closer to transforming my relationship with food and my body. โฃโฃ
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๐…๐จ๐ซ๐ž๐ฏ๐ž๐ซ ๐ญ๐š๐ค๐ข๐ง๐  ๐ข๐ญ ๐จ๐ง๐ž ๐ฌ๐ญ๐ž๐ฉ ๐š๐ญ ๐š ๐ญ๐ข๐ฆ๐ž. โฃโฃ
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