Protein is 👑 Want to create an immediate impact on your diet? Increase your protein intake! 3 reasons why you should eat adequate amounts of protein: 1️⃣ helps to maintain and increase muscle mass and supports soft tissue recovery 2️⃣ makes you feel fuller for longer, reducing appetite and curbing cravings 3️⃣ boosts metabolism and increases the number of calories you burn Our clients are encouraged to eat protein with every meal and snack. Check out our protein options list. Which is your favorite? #fueled #fueledlife #fueledlifenutrition #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #protein
When it comes to nutrition, it's no one individual choice that matters, but a collection of individual choices made throughout the day that do. QUANTITY of food you eat. QUALITY of food you eat. SUSTAINABILITY long term. PROGRESS OVER PERFECTION. Let us help you piece together the puzzle. Book a FREE 30 minute consult with one of our nutrition coaches. LINK IN BIO #fueled #fueledlife #fueledlifenutrition #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #progressnotperfection
This month, we're focused on taking some of the confusion out of nutrition! ➡️ We'll examine how a collection of choices throughout the day can lead to long-term success ➡️ We'll explore how two foods compare when it comes to fullness ➡️ We'll give you suggestions for good sources of protein ➡️ And you don't want to miss our April featured recipe - high protein pizza dough 🍕 #fueled #fueledlife #fueledlifenutrition #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #nutritionadvice #intention #eatbetternotless
We're committed to making Saint John's County more healthy, fit, and confident. And we're taking our mission to the next level by teaming up with Dr. Elizabeth Marquez @pontevedrafamilymedicine Together, we'll be able to provide you with care that encompasses both medical expertise and nutritional guidance. Whether you're looking to manage a specific health condition, optimize your wellness, or simply want to lead a healthier lifestyle, our combined efforts will ensure that you receive the best possible support on your health journey! Here's healthier, happier you! #fueled #fueledlife #fueledlifenutrition #stjohnscounty #staugustine #staugustinefl #pontevedra #nutritioncoaching #nutritionprogram #familymedicine #healthjourney
OPEN TO ALL 🌟 Exciting news! We're thrilled to announce our next exclusive 6-Week Partner Nutrition Challenge, kicking off on April 5th and running through May 19th! 💪🍏 🌟 Why should you join? 🥑 **Change Your Habits:** No more confusion as you form a healthier relationship with food. This challenge focuses on creating positive eating habits that will fuel your body. No restrictions. 🍽️ **Guidance and Support:** Our experienced nutrition coaches will provide guidance and support based on your individual needs and goals. 💪 **Partner Up for Success:** Grab a partner, whether they're a gym member or a friend from outside. Accountability and support are key, and together, you'll make this challenge fun and successful! 🌈 **Results Without being Overwhelmed:** This challenge is solely focused on nutrition, allowing you to dial in on your dietary choices without the added pressure of fitness. 🔥 **Begin to Transform Your Body and Improve Your Health:** For only $139.00 per person, you'll gain access to expert advice, weekly challenges, and a supportive community that's committed to your success. 🚀 **How to Sign Up:** 1. Click the link in our bio to register. 2. Select your partner (they don't have to be a gym member). 3. Get ready for a life-changing nutrition journey! 🎁 **Exclusive Prizes Await:** Participants will have the chance to win amazing prizes as they progress through the challenge! 📅 Save the date – April 5th is just around the corner! Slim down, shred, and get healthy before summer. Tag your potential partner, share the excitement, and let's create a healthy, fit, and confident community together! 🌟🧡 #fueled #fueledlife #fueledlifenutrition #stjohnscounty #staugustine #staugustinefl #nutritioncoaching #nutritionprogram #nutritionchallenge #sunsoutgunsout
On weight loss medications? Did you know that making changes to your nutrition and movement habits NOW can enhance your results and improve your success for long-term weight management and overall health LATER? Studies have shown that without any change to nutrition and movement habits, patients have experienced rapid changes in blood sugar, appetite, and weight gain upon stopping their weight loss medications 🤯 Reduce your risk and keep the weight off with our customized 12 week program specifically designed to enhance results while you’re taking your weight loss medication and to improve your probability for long-term weight management and overall health once your medication is stopped. 🍎 Customized nutrition plan 🤸 Customized fitness plan 📚 Education 👥 Community Support Through habit and lifestyle changes, our experienced coaches will help you maximize your probability for long-term weight management and overall health in preparation for your life during and after weight loss medication. Let us help you become more healthy, fit, and confident! Click the link in our bio to book your FREE 30 minute consult. #fueled #fueledlife #fueledlifenutrition #stjohnscounty #staugustinefl #staugustine #nutritionadvice #nutritioncoaching #nutritionprogram #medicalweightloss #semaglutide #ozempic #wegovy
It can get confusing to know whether or not you need to take electrolytes. Let us help! WHAT ARE ELECTROLYTES? Electrolytes are essential minerals—like sodium, potassium, magnesium, and chloride—that are vital to many key functions in the body. Regulate muscle contractions Keep you hydrated Balance your PH levels Control nervous system function They're often talked about in association with dehydration and mentioned in ads for sports drinks that promise to replace electrolytes lost through sweat. Let’s break it down! WATER Water is essential outside of training. But specifically for training, hydration with water is useful when: Exercise for less than 1 hour During exercise of 2-3 hours During continuous exercise of 3 hours When smaller amounts of fluid are lost ELECTROLYTE DRINKS Electrolyte drinks are useful when: Exercising in hot environments Long durations of sweating When you have “salty” sweat When you are in a calorie deficit Shorter recovery times SPORTS DRINKS Sports drinks are useful when: Exercise for 1-3 hours During continuous exercise of ~3 hours When smaller amounts of fluid are lost #fueled #fueledlife #fueledlifenutrition #stjohnscounty #staugustine #staugustinefl #nutritionadvice #nutritioncoaching #nutritionprogram #hydration #electrolytes
📢 HIGH PROTEIN ALERT! Ditch the usual protein or eggs for breakfast and mix up your routine with a smoothie. Our post workout smoothie ideas are packed with protein and are ideal for post workout or for that on the go life. Just add ice 🧊 TIP - Post workout, we want to consume a meal or snack with protein to promote muscle repair and growth and carbohydrates to replenish your glycogen stores. Protein powder is the fastest absorbing protein - the gold standard for recovery and building muscle. Mix protein with carbohydrates in your smoothie to... ✅️ Properly replenish and hydrate the body ✅️ Promote muscle repair and growth ✅️ Enhance adaption from your training session ✅️ Support immune function Enjoy ✨ #fueled #fueledlife #fueledlifenutrition #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #nutritionadvice #postworkout #protein #smoothie
One of our most popular recipes! Easy to prep in just 15 minutes and a great source of protein for your on the go breakfast 🏃♂️➡️ Ham and Cheese Quinoa Cups Ingredients ➡️ 2 cups cooked quinoa (about 3/4 cup uncooked) ➡️ 2 eggs ➡️ ⅓ cup egg whites (2 egg whites) ➡️ 1 bag of frozen, riced cauliflower (or 2 cups shredded zucchini squash) ➡️ 1 cup shredded sharp cheddar cheese ➡️ 1/2 cup diced ham ➡️ 1/4 cup loosely packed parsley, chopped ➡️ 2 green onions, chopped ➡️ salt & pepper Instructions ➡️ Preheat the oven to 350 degrees. ➡️ Combine all ingredients in a large bowl and mix to combine. ➡️ Liberally spray a muffin tin with non-stick spray and spoon the mixture to the top of each cup. ➡️ Bake for 25-30 minutes, or until the edges of the cups are golden brown. Let cool for at least 5 minutes before removing from the mini muffin tin. ➡️ To freeze: Place baked cups on a baking sheet then freeze until solid and transfer to a freezer bag. Microwave for 20-40 seconds depending on how many you’re reheating. ➡️ For mini muffin tins: Bake for 15-20 minutes Nutrition: makes 14 regular-sized muffins. Per muffin - 82 calories, 3 g fat, 6 g net carb, 6 g protein #fueled #fueledlife #fueledlifenutrition #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #nutritionadvice #recipes #eggmuffins
Pre and Post Workout Nutrition ✨ Food and timing can influence performance in the gym ✨ ✅ Pre-Workout (1-2 hours before training) - If time allows, have a meal that is high in carbs, lower in fats and fiber, with a moderate amount of protein. Try to keep your meal as balanced as possible while staying mindful of the quality of carbs. For example - sweet potatoes, chicken breast and green beans. ✅ Pre-Workout (30-45 minutes before training) - Carbs are your body‘s preferred source of fuel which is why we prioritize them pre workout. Look for carbs that are low in fiber to avoid belly upset. Some examples would be toast and honey, low fiber cereal with low fat milk, protein pancake with banana, low fat Greek yogurt with fruit, or an applesauce pouch with a small protein shake. Consider pairing your pre-workout snack with caffeine to increase training performance. ✅ Post-Workout (1-2 hours after training) - Consume a meal or snack with protein to promote muscle repair and growth and carbohydrates to replenish your glycogen stores. TIP - Protein powder is the fastest absorbing protein - the gold standard for recovery and building muscle. Mix protein with carbohydrates in the form of a fruit puree (smoothie) or use coconut water. ✅ Post-Workout (Rehydrate) - Hydrating post workout may mean more than just water. When we sweat a lot in hot temperatures, we may be losing electrolytes in our sweat. On heavy training days, consider adding an electrolyte supplement to your water. Your electrolyte supplement should contain sodium, potassium, magnesium, and chloride. ** These are general guidelines and should be individualized based on the athlete ** See your Fueled Life Nutrition coaches for support. #fueled #fueledlife #fueledlifenutrition #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #nutritionadvice #performancenutrition #crossfitopen
This month, we're focusing performance nutrition at FLN. Stay tuned for... ➡️ What to eat - pre and post workout nutrition advice 💪 ➡️ What to drink - hydration and electrolytes explained 💧 ➡️ Keeping it fun - post workout smoothie ideas 🥤 ➡️ February featured recipe - portable, high protein Ham & Cheese Quinoa cups 🥚🧀 #fueled #fueledlife #fueledlifenutrition #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #nutritionadvice #intention #performancenutrition #crossfitopen
Working from home? Here is your reminder to get some sun ☀️ Vitamin D has several important functions in the body that include regulating the absorption of calcium and phosphorus, growth and development of bones and teeth, and bone and muscle health. But Vitamin D is not just about healthy bones! There is a growing understanding that vitamin D targets other tissues, including cells of the immune system, brain and nervous system, pancreas, skin, muscles and cartilage, and reproductive organs. 💥 Because vitamin D has many functions, it may play a role in diabetes, heart disease, multiple sclerosis, obesity, autoimmune diseases, cancer, respiratory disease, and mental health conditions. 🤯 The evidence for many of these roles for vitamin D is still emerging, but it shows the importance of having adequate vitamin D for optimal health. WAYS TO GET THAT VITAMIN D Get outside. Vitamin D is naturally made when our skin is exposed to sunlight. Most of the vitamin D in our body comes from sun exposure. Although there are many variables such as location, skin tone, and timing, experts suggest between 5-30 minutes a day, sunscreen free. Eat foods that contain vitamin D. The only foods that contain substantial amounts of vitamin D are oily fish, eggs, UV-light exposed mushrooms, and fortified dairy. Vitamins and Supplements. If you are concerned about your vitamin D levels, check with your doctor or a dietician before supplementing with Vitamin D. Come see us if you: ➡️ have been diagnosed with low vitamin D levels ➡️ need nutritional advice to help ensure you're meeting your individual nutrient requirements ➡️ would like personalized advice and support from a professional ➡️ have specific nutritional needs, such as during pregnancy or for children Link in bio #fueled #fueledlife #fueledlifenutrition #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #nutritionadvice #vitamind #sunshinevitamin
🍽️ If you're looking for an easy way to improve your diet, the healthy eating plate is a great starting point. It provides adequate protein, moderate carbohydrates, and a variable amount of fat. It keeps your meals simple and encourages single ingredient foods - but we like mixed ingredient recipes too!! like soups and casseroles - so use the healthy plate method as a guide. Let's break down the essentials: Non-Starchy Veggies 🥦 Rich in vitamins, minerals, and antioxidants, non-starchy veggies play a crucial role in promoting cellular health and immunity. Their low-calorie density makes them a powerhouse for nutrient delivery without excess calories. Make 1/2 of your plate non starchy veggies. TIP - Eat the rainbow! The greater variety of colors on your plate, the wider array of vitamins and minerals you get. Protein 🍗 Essential for muscle repair and overall body function, protein is the building block of life. Incorporating lean protein sources ensures a steady supply of amino acids, supporting tissue growth and maintenance. Make 1/4 of your plate protein. Tip - Don't forget plant based proteins such as beans, lentils, edamame, tofu, nuts, seeds and nut butters which provide the added benefit of fiber. Carbohydrates (Starch) 🍚 A controlled portion of starch provides complex carbohydrates, offering sustained energy release. Whole grains, legumes, and root vegetables contribute fiber and essential nutrients, promoting digestive health and steady blood sugar levels. Make 1/4 of your plate carbohydrates. Tip - Choose whole grains like brown rice, oatmeal, quinoa, popcorn, and whole wheat products. They contain more protein, vitamins, minerals and fiber than refined grains. Healthy Fats 🥑 Monounsaturated and polyunsaturated fats are key players in hormone regulation, absorption of fat-soluble vitamins, heart health, and cognitive function. Fats will also help you feel more full and satisfied at meals. Conisder adding small amounts of avocado, nuts, or olive oil to make a well-rounded plate. SWIPE to check out some of the healthy eating plates prepared by our clients during our 28 day Nutrition Refocus 🥗✨
CHALLENGE When temperatures go down, cravings for comfort foods go up - anything with a heavy helping of carbs 🍕🍝🍨 Studies show that we average more calories per day in the fall/winter than in the spring/summer. The percentage of fat and saturated fat is also higher in the fall/winter. SWAP Try using healthier ingredients to make lighter versions of your favorite comfort foods. Check out our 4 easy swaps you can make to have your (healthy) comfort food, and eat it too 🤌 #fueled #fueledlife #fueledlifenutrition #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #nutritiontips #comfortfood #staywarm
During the spring and summer months, it’s second nature to keep water on hand right? But did you know that it’s equally, if not more important, to stay hydrated during the winter months? Here’s why you need to make sure you’re getting enough water during the cooler temperatures: ➡️ You may not feel as thirsty. ➡️ Your body uses more water to breathe. ➡️ Keep energy up throughout the day. ➡️ Water helps fight winter weight gain. ➡️ Indoor heat is dehydrating (and dulls your skin!) ➡️ Dehydration weakens the immune system. Tips to get in more hydration: Keep your water bottle on hand. 💧 Set goals and track your daily intake. 📗 Set reminders to hydrate. ⏲️ Drink through a straw. 🥤 Add flavor from fresh fruit, veggies, and herbs. 🍓 Drink hot beverages like herbal tea. 🍵 If you exercise, don’t forget to hydrate while you're training in the gym! Exercise for less than one hour.💧 During exercise of 1-3 hours.💧 During continuous exercise of 3 hours.💧 When smaller amounts of fluid are lost (less than 2% body mass from sweat and/or urination).💧 Use some electrolytes and/or sports drinks when there is more than 2% fluid loss.💧 Need help with your nutrition? Book a free 30 minute nutrition consult with one of our nutrition coaches. LINK IN BIO #fueled #fueledlifenutrition #staugustine #saintaugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #nutritiontips #hydrate #hydration #wellness
Embrace your humanity on your nutrition journey - straying from your plan during the holidays is natural - but remember: it's just a detour, not your destination. Find peace in your choices, and refocus on the road ahead. 🌟 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #happynewyear #nutritionwisdom #holidayhangover
Wishing you a very Happy New Year! 🥳 🎉 🎊 From Lori, Megan & Tammie #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #happynewyear #happynewyear2024
Merry Christmas from Lori, Megan & Tammy! 🎄☃️🎅 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #christmasgreetings #christmas2023
Surviving the holiday hustle with this one-skillet wonder! 🏃♀️🏃🛍🎁 Quick, easy, and delicious – because who has time for complicated meals during the festive frenzy? 🎄🌟 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #EasyCooking #HolidayHustle #OneSkilletWonder
Think about your WHY and how you want to feel. 🎄🎅🍪 You can make choices that help you feel your best with these simple habits and enjoy the holidays while keeping with your goals! #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #Christmasfood #foodintention #mindfuleating
Meet Wende! 😀 Wende embraced the journey, participating in our Lean by Halloween nutrition challenge in October, shedding 10 lbs of body fat in just 6 weeks. Wende had hit a plateau for several months prior to starting the challenge and over the 6 weeks learned to hydrate better, incorporate more protein into her meals and be more consistent with her workouts 💪 Wende is "on a mission now" and continues her journey through a combination of personal training at TriForce CrossFit and ongoing nutrition coaching through Fueled Life Nutrition 🏋️♀️ 🥗 Way to go Wende! Keep up the amazing work 🙌 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #nutritionjumpstart #nutritionchallenge #refocusintwentyeight #GymSuccess #Transformation #FitnessJourney
🥦🍠🍏 vs. 🍪🍟🌭 Opting for minimally processed or whole foods means: 🥕 More bang for our buck with quality of calories 🥕 They take up more room in your stomach (more volume), and can be higher in nutrients 🥕 Feeling full and satisfied with an appropriate amount of calories, giving your body the nutrients it needs to function optimally Opting for ultra processed foods means: 🍩 Having more added sugar, more calories in the form of carbs and fats and less protein, vitamins and minerals 🍩 They taste so good, it is very easy to eat a larger portion or take in more calories than we realize 🍩 They have more calories per bite. Balance and moderation help us be more consistent - we are aiming to primarily base our diet on minimally processed or whole foods and choose the processed foods INTENTIONALLY - either for convenience or pleasure! 🙌 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #processedfood #processedfoods #wholefood #wholefoods #fuelyourbody
Fuel your January with a nutrition reset – 28 days to refocus, recharge, and reignite your wellness journey! 💪 🍏 Swipe to sign up today using our QR Code! 🤳 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #NutritionJumpStart #HealthyHabits
Who doesn't love PB Cups? 🫶 🥜 🤤 Try this easy healthier alternative to Reese's. *3 options for reducing the added sugar: - Replace the maple syrup with Monkfruit sweetener - Use a natural peanut butter with no added sugar - Use an 85% dark chocolate #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #peanutbutter #peanutbuttercups #peanutbutterlover
Embrace this holiday season with a mindful twist - food is fuel, eat better not less! Let your choices be intentional, nourishing both your body and soul. 🍽️🌟 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #holidaynutrition #setyourintention #foodisfuel #mindfuleating
What's In Season December! 🎄🎅 Buying in season means purchasing produce when it's ripe. These fruits and vegetables are harvested and sold in Florida markets during December. *Remember: Just because you see these items in a farmer's market doesn't mean they've been grown in Florida. If they're not labeled "local", ask where they are from! @freshfromflorida #fueled #fueledlife #fueledlifenutrition #fuelyourbody #staugustine #staugustinenutrition #stjohnscounty #nutritionprogram #nutritioncoaching #eatlocal #shoplocal #supportlocal #whatsinseason #whatsinseasondecember #freshfromflorida
Not ready to say goodbye to Thanksgiving flavors? 🥺 🙋♀️ 🍂 Try out these quick & easy 4-Ingredient Pumpkin Muffins! These pumpkin muffins made with cake mix are easy to whip up and are a great way to include kids in the kitchen while making a treat with way less fat and added sugar than pre-made versions. Even if you aren’t typically a baker, you can make these with confidence!🧑🍳 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #pumpkinspice #pumpkinmuffins
Exploring food cravings isn't about guilt, but about understanding your body's signals. 🚦🔔 Embracing the insight that your cravings offer fosters a healthier relationship with food, and encourages mindful choices that nourish both body and mind. #fueled #fueledlife #fueledlifenutrition #triforce #triforcecrossfit #crossfit #crossfitcommunity #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #cravings #foodcravings #mindfuleating #cravingsunderstanding
Mindful eating begins with awareness: tune in to your body's signals. 🤔🚦 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #northeastflorida #nutritionprogram #nutritioncoaching #performancenutrition #cravings #foodcravings #mindfuleating
Meet Tammie, one of the winners of our Lean By Halloween 6 Week Partner Nutrition Jump Start! 🎃👻 This is the 2nd nutrition focused jump start that Tammie has participated in this year. "I participated in the challenge in January, but I went off track this summer while dealing with a health issue. My eating wasn't terrible, but I needed some help to refocus." Over the 6 weeks, Tammie focused on habits around hydration, balanced eating, and movement. "It's been a great reinforcement of the things I learned before, but it has also reminded me of the benefits that come from eating well, sleeping enough, drinking enough, and exercising on a regular basis." Tammie lost 5 lbs of fat over the 6 weeks. In addition to dialing in her nutrition, Tammie also works hard in the gym. Her personal trainer was excited to share her non scale victories as well! "Tammie also leveled up on 2 levels AND hit a big 3 rep bench PR during the challenge." Congratulations on all of your hard earned success, Tammie! Your TriForce family is very proud of you! #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #leanbyhalloween #nutritionjumpstart #partnernutritionchallenge #winner
Fuel your body, not your cravings! 🍏 🙌 #fueled #fueledlife #fueledlifenutrition #triforce #triforcecrossfit #crossfit #crossfitcommunity #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #cravings #foodcravings
What's In Season November! 🦃 🥧 🍂 Buying in season means purchasing produce when it's ripe. These fruits and vegetables are harvested and sold in Florida markets during November. *Remember: Just because you see these items in a farmer's market doesn't mean they've been grown in Florida. If they're not labeled "local", ask where they are from! #fueled #fueledlife #fueledlifenutrition #fuelyourbody #staugustine #staugustinenutrition #stjohnscounty #nutritionprogram #nutritioncoaching #eatlocal #shoplocal #supportlocal #whatsinseason #whatsinseasonnovember #freshfromflorida
Check out our top tips for avoiding the post-Halloween sugar crash! 🎃🍬🍫 Having a balanced dinner that includes protein & fiber helps avoid the sugar crash that can come from eating candy on an empty stomach. Being satisfied before trick or treating starts can also help avoid overindulging on candy & feeling sick. This chili recipe (see link below) is a family favorite and provides the protein & fiber to keep you satiated. It has become a tradition to enjoy with friends and family before walking and seeing everyone on the street and of course, eating our favorite candy! https://natashaskitchen.com/slow-cooker-chili-recipe/ #fueled #fueledlife #fueledlifenutrition #triforce #triforcecrossfit #crossfit #crossfitcommunity #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #healthyhalloween #halloweenfood #halloween
Balance is key! ⚖️🔑 It is perfectly ok to enjoy all of the foods in this post - but next time you are trying to stay more full or lose weight, remember to look for carbohydrates like these that offer more volume & more fiber! #fueled #fueledlife #fueledlifenutrition #fuelyourbody #staugustine #staugustinenutrition #stjohnscounty #nutritionprogram #nutritioncoaching #fiber #highfiber #carbohydrates
📣 Transformation Spotlight Chris Snow! Chris has been taking part in our 12 week journey, as well as working on nutrition he has been doing personal training and physical therapy. His initial goal was to decrease body fat. In two months, Chris has gained 4 lbs of muscle mass and lost 3.5 lbs of body fat! He made a big change, not by being perfect, but by being consistent. Chris attributes his success to eating more protein, and pushing himself during workouts. He is no longer 'crashing' during the day and is "eating the right types of foods to fuel his body for what he is doing". Way to go Chris! 💪💪💪 #fueled #fueledlife #fueledlifenutrition #staugustine #saintaugustine #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #transformation #clientspotlight
Goodbye fryer, hello oven! 🥔❤️ Oven cooked #bakedpotatoes or #roastedpotatoes are: ✅ Crispy outside ✅ Fluffy inside ✅ Provide more fiber ✅ Contain less fat ✅ Much more tasty! #fueled #fueledlife #fueledlifenutrition #staugustine #saintaugustine #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #FeelGoodFood #PotatoPower #RoastNotFry #TaterTruths
What's In Season October! 🎃 Buying in season means purchasing produce when it's ripe. These fruits and vegetables are harvested and sold in Florida markets during October. *Remember: Just because you see these items in a farmer's market doesn't mean they've been grown in Florida. If they're not labeled "local", ask where they are from! #fueled #fueledlife #fueledlifenutrition #fuelyourbody #staugustine #staugustinenutrition #stjohnscounty #nutritionprogram #nutritioncoaching #eatlocal #shoplocal #supportlocal #whatsinseason #freshfromflorida
These potatoes make the perfect side! 🍋🧄🥔 They are crispy on the outside and soft and fluffy on the inside. The lemon juice is a surprising ingredient that gives them a punch of bright flavor! #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #balanceddiet
What's In Season September! 🍂 Buying in season means purchasing produce when it's ripe. These fruits and vegetables are harvested and sold in Florida markets during September. *Remember: Just because you see these items in a farmer's market doesn't mean they've been grown in Florida. If they're not labeled "local", ask where they are from! #fueled #fueledlife #fueledlifenutrition #fuelyourbody #staugustine #staugustinenutrition #stjohnscounty #nutritionprogram #nutritioncoaching #eatlocal #shoplocal #supportlocal #whatsinseason #freshfromflorida #seasonalproduce
You can still enjoy summer vibes and stay on track with your nutrition goals! 🌴😎☀️ #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #HealthySummer #StayOnTrack
Elevate your dinner game with this speedy and delicious ground beef and broccoli stir-fry! 🥦🍲🌟 Notes * To blanch the broccoli - bring a big pot of water to boil. Drop the florets into the water and cook for two to three minutes until bright green and crisp-tender. Immediately drain in a colander and put in an ice bath (a large bowl filled with ice water), which will stop the cooking process. Once the broccoli is cool, drain in the colander again. Recipe Credit: @skinnytaste #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #DinnerGoals #EasyEats #StirFrySensation
Try to focus on eating for sustained nourishment instead of rapid changes – your body thrives on consistency, not extremes! 🌻🥦💧 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #BalanceIsKey #NourishForLife #HealthOverHaste
What would you add to the list? 🤔📃 Share your NSVs below... #fueled #fueledlife #fueledlifenutrition #fuelyourbody #staugustine #staugustinenutrition #stjohnscounty #nutritionprogram #nutritioncoaching #nonscalevictory #nonscalevictories #NSV
Reserve your spot TODAY using the link below! 💀👻🎃 https://app.chalkitpro.com/gymProductLink/50/prod_OQty49GoP59Em6/1829/ #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #leanbyhalloween #nutritionjumpstart #partnernutritionchallenge
More details coming soon...👀👻 If you cannot wait, reserve your spot HERE! https://app.chalkitpro.com/gymProductLink/50/prod_OQty49GoP59Em6/1829/ #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #leanbyhalloween #nutritionjumpstart #partnernutritionchallenge
What's In Season August! 😎☀️ Buying in season means purchasing produce when it's ripe. These fruits and vegetables are harvested and sold in Florida markets during August. *Remember: Just because you see these items in a farmer's market doesn't mean they've been grown in Florida. If they're not labeled "local", ask where they are from! #fueled #fueledlife #fueledlifenutrition #fuelyourbody #staugustine #staugustinenutrition #stjohnscounty #nutritionprogram #nutritioncoaching #eatlocal #shoplocal #supportlocal #whatsinseason #freshfromflorida
👉🏼 Spread the Truth, Drop the Myths! 👈🏼 ⏰ Meal timing should be based on activity and what time you go to bed 🏋️♀️ 🛌 🗝️ The key to maintaining a healthy weight is a balanced diet, regular physical activity, and a good night's sleep. #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #BalanceIsKey #HealthMythsBusted #MealTiming
Remember, health is about nourishment, not deprivation! 🚫💔 Focus on enjoying a variety of nutritious, whole, unprocessed foods! 🌈🍇🍎🥦🍠🥚🥩 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #FoodIsFuel #BalanceIsKey #VarietyIsVital #NourishYourBody
Egg yolks pack a nutritious punch! 🥚👊💯 Contrary to popular belief, the yolk is where all the good stuff is - essential vitamins, minerals, and healthy fats! 🥚🥰 For a protein boost with less cholesterol, mix a whole egg with egg whites! #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #HealthyYolks #ProteinPowerhouse #EggcellentChoices
Did you know? 🥑🌟🧠 Including healthy fats such as avocado, nuts, and olive oil in your daily diet can help metabolism, support brain health, and promote overall well-being. Remember, it's all about balance! ⚖️ #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #HealthyFats #FuelYourBody #BalanceIsKey
Here's a quick nutrition tip! 🍎🍌 Try to consume whole fruit instead of fruit juice or sweetened fruit pieces. 🍎🍊 When seeking to limit sugars, added sugars are more of a concern. 🚫💯 Remember, whole fruits not only provide essential nutrients but also have natural sugars in moderation. 🌱 So, enjoy the goodness of fresh fruits & keep your sugar intake in balance! 🍇🍍 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #staugustineflorida #staugustinenutrition #904nutrition #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #nutritionmyths #nutritionmythsdebunked #HealthyChoices #WholeFruit #Naturalsugars
Fueling our bodies with a balanced snack! 🍽️💪 Incorporating protein, carbs, & healthy fats into our snacks gives us sustained energy. Don't forget the non-starchy veggies for that extra volume, vitamins, & minerals! 🥦🥕 Then sweeten the deal with some fruit to boost fiber & potassium intake. 🍓🍌 Eating smart never tasted so good! 😋 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #staugustineflorida #staugustinenutrition #904nutrition #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #balancedeating #nutritiongoals #healthyhabits
Fresh, vibrant, and oh-so-delicious! ☀️😎🤤 Dive into the flavors of summer with this refreshing Strawberry & Sun Gold Tomato Salad with Honey Lime Citronette. Recipe Credit: @peachythemag #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #staugustineflorida #staugustinenutrition #904nutrition #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #summersalad
The power of nutrition and lifestyle choices! 🙌 It's remarkable to see the transformative effects of healthy eating and lifestyle changes. Medina, your gratitude is deeply appreciated. We wish you and your Mom continued good health! #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #staugustineflorida #staugustinenutrition #worldgolfvillage #904nutrition #stjohnscounty #nutritionprogram #nutritioncoaching #nonrestrictive #fuelyourbody #healthyhabits
Fire up a healthier summer BBQ with these sizzling tips! 🔥🍗🥗🥂 These pro tips will help you stay on track with your nutrition goals while enjoying a fun summer BBQ. From how to create a balanced plate to vibrant veggie options, we've got you covered! 💪 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #staugustineflorida #staugustinenutrition #904nutrition #stjohnscounty #nutritionprogram #nutritioncoaching #nonrestrictive #fuelyourbody #healthyhabits #healthygrilling #healthybbq
Aloha, flavor sensation! 🍗🍍😎 Transport your taste buds to a tropical paradise with this mouthwatering Hawaiian Chicken recipe! #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #staugustineflorida #staugustinenutrition #904nutrition #stjohnscounty #nutritionprogram #nutritioncoaching #nonrestrictive #fuelyourbody #healthyhabits #hawaiianchicken #healthyrecipes
Nutrition and wellness shouldn't be complicated! Let us give you the tools to simplify. Book your free consult with us today. #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #staugustineflorida #staugustinenutrition #904nutrition #stjohnscounty #worldgolfvillage #performancenutrition #nutritionprogram #nutritioncoaching
Beach Lovers! 🏖️🌴🌊🌞 Looking for easy to pack snacks for your next seaside adventure? Look no further! Here are some delicious treats that will satisfy your cravings while soaking up the sun 🍊🍉🍇🥕🍿 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #staugustineflorida #staugustinenutrition #904nutrition #stjohnscounty #nutritionprogram #nutritioncoaching #nonrestrictive #fuelyourbody #healthyhabits #healthysnacks #beachsnacks
Tropic like it's hot!! 🥵 With temperatures increasing, it is crucial to ensure your body stays hydrated! Tell us your hydration tips in the comments below 👇 #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #staugustineflorida #staugustinenutrition #904nutrition #stjohnscounty #nutritionprogram #nutritioncoaching #performancenutrition #hydrate #water
Transformation Spotlight Mike Eason! Mike took part in our 6 week challenge and lost 4.7 lbs, he gained 3.3 lbs of muscle and lost 8 lbs of fat. Being on the road all day for his job, he would find himself at fast food restaurants ordering food on the go; this was the biggest issue holding him back. Firstly he wouldn't be mindful of what he ordered and secondly he would order too much food. Throughout the challenge we worked on: ✅ Finding healthier options on the road, which included bringing his own snacks and meals ✅ Breaking down the menu at some of his favorite fast food places and finding healthier options that he would still enjoy ✅ Cutting his portions down, as he admitted ordering way too much and that less food would still satiate him The big take away here is that there are many people just like Mike, that have to stop and eat on the go. It is a common perception that there are no healthy options at fast food restaurants - but there are some out there that have decent options! Also Mike is a pescatarian - so it was even more challenging to find him good protein options but we did it! @meason74 #fueled #fueledlife #fueledlifenutrition #success #jumpstart #saintaugustine #staugustine #staugustinefl #staugustineflorida #staugustinenutrition #904nutrition #stjohnscounty #nutritionprogram #nutritioncoaching #transformation
Sugar-Sweetened beverages are the single largest source of calories and added sugar in the US Diet! 🥤🍬 Did you know? - the more you have, the more you crave. The brain stimulates you to perform more and more actions that promote dopamine release. High sugar beverages promote more dopamine release than other whole foods, resulting in cravings. So, the brain seeks more and more sugary foods to get the pleasure response. #fueled #fueledlife #fueledlifenutrition #saintaugustine #staugustine #staugustinefl #staugustineflorida #staugustinenutrition #904nutrition #stjohnscounty #nutritionprogram #nutritioncoaching #nonrestrictive #fuelyourbody #healthyhabits #sugar
Check out this delicious recipe for Whole30 Tuscan Sausage Soup submitted as a favorite from our member Gina! 🍲🤤 Made with flavorful sausage, hearty vegetables, and herbs, this soup is not only delicious but also perfect for meal prep. Give it a try and let us know what you think! Recipe Tip: Using a Crockpot? Simply brown the sausage before adding to the crock pot and leave out the fresh spinach until the last 5 minutes of cooking. Everything else can be added and cooked on low for 6-7 hours. @gcarman2 Recipe Credit: @healthylittlepeach #fueled #fueledlife #fueledlifenutrition #nutritionprogram #staugustine #staugustineflorida #saintaugustine #staugustinenutrition #stjohnscounty #performancenutrition #nutritioncoaching #904nutrition #eatwell #fuelyourbody #souprecipe
Transformation Spotlight Geoff Dahlem! Geoff participated in our 6 Week Challenge and lost 7.3 lbs - 2.8% body fat and 8.2 lbs of fat. Geoff says "The tips, tricks and different ideas helped out a lot in transitioning to better eating and lifestyle habits. It also made things easier with such a large group to hold myself accountable, especially having both of my kids involved." Way to go Geoff! @motorman5391 #fueled #fueledlife #fueledlifenutrition #success #jumpstart #nonrestrictive #staugustine #staugustinenutrition #stjohnscounty #nutritionprogram #transformation
Next week is Bring A Friend Week Apr 24-29! 🤝 It's also an opportunity to catch up with the Power Up Performance Therapy Dr.'s and the Fueled Life Nutrition team at classes at both locations! Share this link with your friends and anyone you know who could benefit from feeling healthy, fit, and confident (BTW - That's EVERYONE)! If your friend decides to join the TriForce CrossFit FitFam, you will both get $50 off the month of May! 💵 #fueled #fueledlife #fueledlifenutrition #nutritioncoaching #staugustinenutrition #performancenutrition #904nutrition #triforce #triforcecrossfit #crossfit #saintaugustine #staugustinefl #staugustineflorida #staugustinegym #stjohnscounty #stjohnscountygym #crossfitcommunity #bringafriend #fitnesswithfriends
Fruit sugar and sugar in processed foods is not the same thing! 🍏🍓🍫🍭 Just looking at it from a whole food perspective... Fruit → fructose → contains fiber, vitamins, minerals. Candy Bar → sucrose → little to no nutritional value. Fruit is an important part of a healthy diet. It significantly reduces the risk of heart disease and cancer, is a great source of fiber, vitamins, minerals and antioxidants, and also acts as a probiotic. While the refined sugar in the candy bar plays a significant role in obesity and the related diseases. Fruit is NOT the problem. Adding in 2-3 servings of a variety of fruits is an important part of a healthy diet. Candy should be enjoyed as a once in a while food. #fueled #fueledlife #fueledlifenutrition #staugustinefl #stjohnscounty #nutritioncoaching #staugustinenutrition #nonrestrictive #nutritionprogram #fuelyourbody #healthyhabits #notallsugaristhesame
Transformation Spotlight Tammie Bairen! Tammie lost 10.6 lbs and 3% of her body fat during our Two Peas in a Pod 6 Week Partner Nutrition Jump Start! 8.8 lbs of body fat GONE. When asked to take a moment to reflect, Tammie shared "Before this challenge, I was frustrated that, even though I thought I was eating well, my body fat percentage and weight were not changing. I was able to see through these 6 weeks how "unwell" my diet had been. This approach actually had me learning more about what other things work in a meal plan like this. I had a lot of fun researching substitutions online. I know that the weight on the scale is not the most important factor, but for me, it is an important goal. I knew the plan was working when I started to see my weight drop. Competition and daily chats with my partner, Felicity, were helpful. Accountability also came in the form of not wanting to let her down, but we were gracious with each other when we had a bad day." Tammie continued to share updates on her progress for weeks after the jump start had ended. "We're weeks out from the challenge, but the things I learned are sticking with me!" she says. Thank you for working hard towards you goals and being such an inspiration to others Tammie! @tammiebairen @felicity.wie #fueled #fueledlife #fueledlifenutrition #success #jumpstart #nonrestrictive #staugustine #staugustinenutrition #stjohnscounty #nutritionprogram #transformation
Wishing Coach Tammy a very Happy Birthday! Your passion for educating and empowering others to make positive changes in their lives is truly inspiring. On your special day, we hope you feel celebrated, appreciated and that you're surrounded by loved ones. Here's to another year of spreading health and wellness to those around you! #fueledlifenutrition #fueledlife #nutrition #nutritioncoach #happybirthday @tammtot
Different colors mean different vitamins and minerals! 🍏🍎🍊🍇🍉🍑 Fresh and dried fruit provide many of the same important nutrients as many vegetables. #fueled #fueledlife #fueledlifenutrition #nutritioncoaching #staugustine #staugustinefl #staugustinenutrition #stjohnscounty #eatwell #performancenutrition #904nutrition
Transformation Spotlight! Kelly took part in our 6 week nutrition jumpstart, she lost 10.4 lbs and 1.1% body fat which equates to 6.4 lbs of fat loss! Kelly recruited her teenage son as her accountability partner and together they were able to make small, manageable adjustments, work on portion sizes, and focus on getting more protein into their diets. Kelly has continued her journey after the jumpstart by signing up for our nutrition coaching program. Look for future updates on her progress! @kellyharkleroad #fueled #fueledlife #fueledlifenutrition #success #jumpstart #nonrestrictive #staugustine #staugustinefl #staugustinenutrition #stjohnscounty #nutritionprogram #nutritioncoaching #transformation
Hello Spring! 🌷🌱🐇 Buying in season means purchasing produce when it's ripe. These fruits and vegetables are harvested and sold in Florida markets during April. *Remember: Just because you see these items in a farmer's market doesn't mean they've been grown in Florida. If they're not labeled "local", ask where they are from! #fueled #fueledlife #fueledlifenutrition #fuelyourbody #staugustine #staugustinenutrition #stjohnscounty #nutritionprogram #nutritioncoaching #eatlocal #shoplocal #supportlocal #whatsinseason #freshfromflorida
Transformation Spotlight Dana Lucas! Dana took part in our 6 week jumpstart and lost 1.2 lbs, gained 2 lbs muscle mass and lost 2.5% body fat; which equates to 4.3 lbs of fat. Dana says "2 of my biggest challenges with nutrition have always been sweets and eating too much of the wrong thing (cheat meal). While I personally don't believe you should restrict yourself of food, this challenge has taught me that there's also really no reason for me to even eat those things. For example, I would typically to out to eat with my husband and get a burger, or tacos, and ice cream on the weekends. I haven't done that during this challenge and I didn't miss those foods. I didn't completely cut out sweets, but instead of eating ice cream I would eat 5-7 dark chocolate covered almonds, or zero sugar cookies and milk, greek yogurt, or a chocolate rice cake. Those items are way less calories than ice cream and they gave me just what I needed to curb the sugar craving. My goal is to continue these habits after the nutrition challenge is over. I'm not saying I'll never eat a burger or ice cream again, that would be a lie, but I know I can continue with these healthier habits." Way to go @dana_m_12 ! 💪 #fueled #fueledlife #fueledlifenutrition #success #jumpstart #nonrestrictive #staugustine #staugustinenutrition #stjohnscounty #nutritionprogram #transformation
A fun sweet treat for the weekend! Check out this Dark Chocolate Avocado Truffles recipe, an easy to make treat that wont't break the bank! 😀 Other options to coat truffles include: shredded coconut/freeze dried strawberries/matcha powder/protein powder/sprinkles/gingerbread spice mix/cocoa nibs/finely chopped nuts Recipe Credit: Healthy Steps Nutrition #fueled #fueledlife #fueledlifenutrition #staugustine #staugustinenutrition #stjohnscounty #nutritioncoaching #balanced #healthyhabits #lowsugar #darkchocolate #darkchocolateavocadotruffles