✅ 24.1 A lot of things look very different this year. All I can do is bring the best self I’ve got when it is “go” time. 📸 @lasphotography9
When I began my work in Nutrition Therapy I always imagined I would see my clients in-person……..just like in-person learning has always been my preferred mode of learning over remote. Though technology had already been transforming the landscape of health-related services, the emergence of COVID in 2020 really placed an emphasis on virtual services. And with greater flexibility for both the provider and the client, I am now fully on board. While I offer a hybrid of both remote and in-person services, I have been pleasantly surprised by the seamless process of a remote operation. Practically every component of the work that I do with my in-person clients, I can offer remotely. This includes: ✅all coaching sessions ✅functional testing ✅test interpretation ✅nutritional protocol development As a busy mom, I am truly grateful for the flexibility this option provides me and my family. For nutritional support without geographical barriers, time and travel constraints that provides you more flexibility too, schedule a 30-minute free consult via link in bio. #WomensWellness #womensnutrition #womenswellness #womensnutritioncoach #holisticnutritioncoach #nutritiontherapist #functionalwellness #functionalnutrition #rebelrootsnutrition #nutritiontherapy #postpartumjourney #postpartumrecovery #babyandme #functionalnutritionaltherapypractitioner #remotenutritioncoaching #remotenutritioncoach #remotenutrition #remotenutritionist
🌺 If you think you’re too busy to be healthy….. you’re not. By prioritizing your nutrition and fitness, you’re choosing to show up as your best self for yourself and those around you. You can think with clarity, respond with compassion, and have the energy to make the most of each day🤙🏽 🍍 Nutrition and fitness look different in every season and I’m lucky enough to help my clients navigate those challenges. 💪🏼Ready to become your best self? Send me a DM to schedule your FREE consultation! I offer a variety of plans to fit your needs and budget. It’s time you feel confident and stoked about your life🤙🏽 #ClientReview #5StarReview #NutritionCoach #RemotePersonalTrainer #RemoteNutritionCoach #SurfFit #SurfNutrition #Wpb #Delray #Juno #Jupiter #FuelYourStoke #Boynton #LakeWorth #ClientSuccess #ClientJourney #BuiltStrong #Accountability
I can’t believe we are in the last quarter of 2023😲 Time has literally flown by, but so many great things to celebrate 🎉 As luck would have it, I flew out of the country this week, which I see as God’s beautiful and perfect timing! Travel allows me to step out of reality and take a look at my life from the outside looking in. Here I have no schedule to follow. No commitments or plan. My body relaxes and my mind slows down. As each day passes I feel more grounded and connected to complete strangers all around me. For me there’s no better time to reflect on the goals I’ve set for 2023 and do a personal check in. There are many goals I already achieved, some I’m still working on, and a few that I no longer find useful. It’s important to celebrate our WINS and show ourselves grace where we have failed. I encourage you to find some quiet time this week with just you and your goals. What great things have you achieved and how can you crush the remainder of the year🔥🔥
"Calling all fitness enthusiasts and nutrition friends! 💪🥦 Share your most transformative fitness or nutrition journey with me and inspire others to embark on their own healthy lifestyle! What changes did you make? How did it impact your overall well-being? Let's motivate each other to reach new heights of health and wellness! #FitnessInspiration #nutritionjourney #womenwholift #womensweightloss #balanceutritionandwellness #menopausehealth #nutritioncoaching #patiencewithyourself #justkeepgoing #womenwithtattoos #consistencynotperfection #menopause #remotenutritioncoach #habitsofhealth
This is your reminder to celebrate the little wins! Did you pass up another slice of cake? WIN! Did you hit more steps today than yesterday? WIN! Did you lift a heavier weight today? WIN! We can't just celebrate the end goal. The journey is even more important & those little wins! #LittleWins #playlikeagirl #womenwholift #womensweightloss #mindsetcertified #balanceutritionandwellness #menopausehealth #nutritioncoaching #patiencewithyourself #justkeepgoing #consistencynotperfection #womenwithtattoos #KeepPounding #57isthenew35 #virtualcoaching #menopause #remotenutritioncoach #balancenutrition #habitsofhealth #habitsforsuccess #virtualnutritioncoach #nutritioncoach #habitsofhealthcoach #habitsforlife #nutrtioncoach #balancenutritionandwellness #itsallaboutbalance
💥The Gaining Back Time & Energy Trick💥 I spend a lot of time listening to my clients beat themselves up over what they eat and what they don’t eat, and When they are finished berating themselves over how bad they are, I gently highlight the problem I see and hear…. Surprisingly, it’s one of the top things that rob people of time and energy… and it’s this: 😱Thinking too much about food … all of the time. Thinking too much about food aof thoughts such as: too busy to eat, what to eat, questioning whether what you ate was healthy, feeling guilty for any unhealthy item you consume, the shoulda, coulda, woulda mindset about what you did or didn’t do yesterday, or last week! The common way to combat this “too much thinking about food” problem is to grab the easiest thing, knowing it’s probably not the best, hence going down the beating yourself up road. This takes a TON of time to think about and completely drains your energy. But it doesn’t have to be that way. That choosing healthy food can become a no brainer, hence saving you a ton of time while saving your energy! Well, here’s my little trick to making food decisions a no brainer, giving you back time and energy. 🔷Make a list of go to items/ meals / restaurants/ grab and go places to choose from that have healthy options in line with your needs, health goals and preferences. 🔷When you are at that junction of thinking about what to eat and you want to make the right decision, pull out that list. 🔷Make this list so you can pick anything at random on that list (even with your eyes closed), eat it, feel great about it, and move on. Now think about how much more time and energy you have to spend on other important things... Freeing isn’t it? Making healthy choices comes from setting yourself up with healthier options that are easy for you. Now... Go ahead and make that list. Comment below with a 👍 if this is helpful advice. #nutritioncoach #remotenutritioncoach #onlinenutritioncoach #sustainablehabits #flexibledieting #healthymindhealthylife #healthyhabits #eattofuel #fuelyourbody #ditchthediet #nomorediets #intuitiveeating #fitmomsofig #bossmom #healthylife
Ready to work on your symptoms from a root cause approach? Let’s chat. Book a discovery call via the link in my profile. #ahealthybalance #rootcause #healingjourney #energyhealing #energyiseverything #healthpractitioner #remotenutritioncoach #remotenutritionist #portlandentrepreneurs #portlandoregon #dothework
There’s never a perfect time to start… but the best time is now! If we wait until work slows down, until our kids get older, or until we get a little bit healthier we’ll be waiting forever.. something will always be more important than prioritizing our health and fitness. Motion fuels more motion.. so take the first step today and apply for 1:1 Remote Nutrition & Fitness Coaching through the link in my bio 💪🏼 #fitness #fitnessjourney #healthtips #healthylifestyle #healthyliving #healthychoices #healthylife #motionfueled #remotefitnesscoach #remotefitnesstrainer #remotefitnesscoaching #remotenutritioncoaching #remotenutritioncoach #fitnesscoach #fitnessaddict #fitnesstruth #fitnessforbeginners #fitnesstipsforwomen #fitnessgoals
This is EVERYTHING!! 💯 I honestly think this is the biggest driver of success when it comes to achieving your health & fitness goals. It’s HARD AF to do it alone. ❤️ Agree or disagree?? #remotefitnesscoach #remotenutritioncoach #findyourtribelovethemhard❤️
My client, Bonnie, is my hero and did so amazing during our 8 weeks of working together. LOOK at that smile at the end? She looks so FREAKIN FABULOUS! So far she has lost: 12 pounds 8 total inches -2" Chest, -3" Waist, -1.5" Hips -1.5" Thighs Better yet....she has gained * Confidence * Feels better * Clothes fit better She has learned she can make these gains while living a balanced life and without deprivation. She is now officially gone from #stucktosustainable WAY TO BO BONNIE!! Show her some love in the comments! #womensweightloss #mindsetcertified #balanceutritionandwellness #nutritioncoaching #patiencewithyourself #justkeepgoing #consistencynotperfection #KeepPounding #remotenutritioncoach
I feel like screaming I am so excited for my client, Bonnie. In 8 weeks she has lost 8 overall inches and 12#! WHAT!!!???? She did not deprive herself. She went away with her husband to Asheville for the weekend and I saw her posts of food - DELISH but not salads! She works in the school system so you know those kids brought her some Valentine's Day treats! I saw an alcoholic beverage here and there and she still CRUSHED it. WAIT, just WAIT until you see her before and after photos. I am DYING! If you didn't see her first-month progress photos be sure to find that post and check it out. The next ones will be coming soon!!! #womensweightloss #mindsetcertified #balanceutritionandwellness #nutritioncoaching #patiencewithyourself #justkeepgoing #consistencynotperfection #KeepPounding #remotenutritioncoach #AshevilleNC #valentinesday2023
I never needed a big & exciting life. I never wanted to build an international business. I never yearned to be known by millions. I don’t give AF about likes or followers. As long as I am making an impact in at least one beautiful woman’s life I am happy 💯. #shedesignedalifesheloved #remotefitnesscoach #remotenutritioncoach #missiondrivenbusiness
Happy Valentines Day! 😍🥰❤️ Today I am going to share what I love! After working all day I spent a few hours working on my nutrition client's reports. I was tired and really wanted to keep binge-watching Grey's Anatomy or Chicago Fire 🚒 but my clients trusted me to help them reach their weight loss goals and feel better and so that means work after work and no binge-watching hot doctors or firefighters! :) I do this because I LOVE it. Anyhow, I got to this client and entered the weight she reported to me and I was so overjoyed!!!! She is down 12# in about 6 weeks! She is learning how to eat better for her health. She is making a plan to get in her water intake for the day She is moving her body She is working on her macros (We still need to get that protein up) She is NOT restricting SHE IS DOWN 12# I am so proud of her and so for my Valentine's Day THAT is what I love! #chiefsfootball #bleedgreen #womenwholift #womensweightloss #love #valentinesday2023 #balanceutritionandwellness #mindsetcertified #nutritioncoaching #patiencewithyourself #justkeepgoing #consistencynotperfection #KeepPounding #womenwithtattoos #57isthenew35 #virtualcoaching #remotenutritioncoach #menopause #balancenutrition #habitsofhealth ❤️❤️❤️❤️
Meal prep done. I've batch cooked my meats and prepped our lunches for the week. It's gonna be a good week. It's not sad salads or just all plain grilled chicken. I cook foods that I enjoy and know I can stick too. If I had to eat sad salads and eat plain chicken every meal, I'd struggle to get in meals and stay on track. I'd find excuses and avoid the meals all together. And all to often I see this. I'm not saying copy me or anyone else you see on the web, but find a way that works for you! There's not just one way to do it! Experiment with different ways of cooking and seasoning your foods to make meal prep work for you. Otherwise, you'll be relying on will power to scarf down things you hate and sooner or later, you'll end up thinking meal prep just doesn't work. When it really does! Especially when you make the time and put in the effort. If there's no effort into trying you'll resort to old habits and behaviors. You have the time! Find it. It's your podium, I'm just here to help you raise above your self doubt and discover your inner potential! www.podiumnutrition.fit #podiumnutrition #podiumnutritionandperformance #mealprep #mealprepsundays #easymeals #mealprepideas #noboringchickenhere #nosadsalads #remotenutritioncoach #certifiednutritioncoach #weightloss #longtermsuccess
Meal prep complete. I'm ready for another successful week. I was able to multi-task and finish batch cooking my meat while working out, then just finished up after I was done. I didn't make anything too complex or feel overwhelmed. And now I can just grab my lunches and head out the door. I have my healthy snacks, and 3 meats are ready for me to heat up after a long day at work. I just need to worry about my carbs for that meal and vegetables or fruit. And all it took was planning and consistency and I planned my meals around my protein. No excuses! #podiumnutrition #podiumnutritionandperformance #remotenutritioncoach #certifiednutritioncoach #mealprep #mealprepsundays #easymeals #mealprepideas #noboringchickenhere #nosadsalads #iifym #consistency #stillgoing #routine www.podiumnutrition.fit
Post a day! Today we talk about grapefruit! These are the best on a cruise. WHY? Because someone cuts them for you. I have yet to find an easy way to cut these things but I love them. Be careful of grapefruits if you are taking a statin drug. Per Health.Harvard.edu A: Certain classes of drugs — most notably statins — are metabolized (broken down) in your intestines by an enzyme called CYP3A, which normally reduces the amount of drug that enters your bloodstream. Grapefruit juice contains compounds called furanocoumarins that stop CYP3A from doing its job. As a result, more of the drug is absorbed, making it more powerful than it's meant to be — even toxic in some cases. Not all statins are affected equally by grapefruit juice, so grapefruit fans might want to switch to a statin that's less affected (see the table below). But if you can't switch, experts say it's probably okay to enjoy a small glass. That's because the studies showing dangerous effects used massive amounts of furanocoumarins, the amount found in a quart or more of the juice. What's more, eating half a grapefruit is even less risky than drinking grapefruit juice, since it takes several fruits to make a single glass of juice. But to be on the safe side, check with your doctor, and avoid taking your pills with grapefruit juice. # #virtualcoaching #57isthenew35 #remotenutritioncoach #balancenutrition #habitsofhealthcoach #bodyshapes #personaljourney #balanceutritionandwellness #womenwholift
Meal prep is about consistency. And for me it's planning my meals and finding 1 hour of my time to execute. I've been successful for so long because now it's routine and a priority. I don't give in to excuses and it makes my week so successful. Not just because I have a healthy and balanced meal but I've also saved myself time and stress not worrying about my meals the rest of my week. And since going back to work full-time it's been a little harder but I'm still here plugging away as you can see. And it's because I'm still making it routine. So whether you're a big planner or not, you've got to TRY YOUR BEST to keep at it so that it becomes routine. And remember it doesn't have to be all your meals. Prep 1. And if you feel that you can do 2 after doing the one becomes routine, go for it. This is your year, you can't fail if you don't set a deadline. Just start! #podiumnutrition #podiumnutritionandperformance #remotenutritioncoach #certifiednutritioncoach #mealprep #mealprepideas #noboringchickenhere #nosadsalads #mealprepmadeeasy
Post a day! Today we talk about spinach! I am no Popeye and there is not enough money in the world for me to eat this stuff from a can BUT I enjoy it in salads, in stuffed chicken and in my smoothies. TIP: Blend a bag of spinach with some water and pour it into ice cube trays and freeze it. When you make your smoothie toss in a cube or two and chills your smoothie and adds in your spinach! # #virtualcoaching #57isthenew35 #remotenutritioncoach #balancenutrition #habitsofhealthcoach #bodyshapes #personaljourney #balanceutritionandwellness #womenwholift
Post a day! Today we talk about bell peppers! I have talked about my toddler-like, anti-vegetable pallet before but these little suckers have become a favorite of mine. I add them to salads and they are the color in my easy meal prep of ground turkey, rice, and peppers. I haven't quite made it to grab and eat like an apple (my granddaughters do) but I am making strides! # #virtualcoaching #57isthenew35 #remotenutritioncoach #balancenutrition #habitsofhealthcoach #bodyshapes #personaljourney #balanceutritionandwellness #womenwholift
Post a day! Today we talk about oatmeal. OH MY how I love this sh*t! On Sunday's I make a large batch and add in protein powder and berries and sometimes walnuts then scoop out 1 C per container! It makes for an excellent breakfast, lunch or snack and reheats so nicely! # #virtualcoaching #57isthenew35 #remotenutritioncoach #balancenutrition #habitsofhealthcoach #bodyshapes #personaljourney #balanceutritionandwellness #womenwholift
Post a day! Today we talk honey! It is wonderful in tea and even some hot water and great when your throat is a bit sore. # #virtualcoaching #57isthenew35 #remotenutritioncoach #balancenutrition #habitsofhealthcoach #bodyshapes #personaljourney #balanceutritionandwellness #womenwholif
Do you eat mindfully? I often eat like someone is going to take my food away in 2.5 seconds. This has led to overeating in my life, to the point I think I am going to throw up. I am a work in progress but I am now more mindful of what I am eating and how much. Tracking my food has given me some actual data about what I put in my body. 🤯Tips for mindful eating: 👁** Take a moment to actually LOOK at the food on your plate. 👃👅** Next, use your sense of smell and taste and chew your food slowly. Take in the dining experience. 👇🍴** Put your fork down in between bites. (Sometimes I hold mine like I plan to stab the hand of anyone that comes between me and my food) 🥦🍓** Eat food that is nutrient dense vs. calorie-dense. This will help you reach your weight loss goals and more importantly keep you fuller, longer. ☎️Message me for your free 15-minute nutrition call and let's reach your weight loss goals together! #balancenutrition #habitsofhealth #habitsforsuccess #virtualnutritioncoach #remotenutritioncoach #nutritioncoach #habitsforlife #nutrtioncoach #balancenutritionandwellness #itsallaboutbalance #57isthenew35 #womensweightloss #menopause
Post a day! Let's learn about food! Today we talk chickpeas! What is your favorite way to eat them? I love to air fry them with some garlic seasoning and they are my go-to snack! #balanceutritionandwellness #personaljourney #treatyoself #womenwholift #bodyshapes #nutritioncoaching #womensweightloss #menopauseweightloss #womensupportingwomen #menopausehealth #womenwithtattoos #KeepPounding #57isthenew35 #remotenutritioncoach
Post a day! Let's learn about food! Today we talk Goji berries. In all honesty I have NEVER had a goji berry! Have you? Do you like them?? # #virtualcoaching #57isthenew35 #remotenutritioncoach #balancenutrition #habitsofhealthcoach #bodyshapes #personaljourney #balanceutritionandwellness #womenwholift #treatyoself #gojiberry
Post a day! Let's learn about food! Today we talk broccoli! # #virtualcoaching #57isthenew35 #remotenutritioncoach #balancenutrition #habitsofhealthcoach #bodyshapes #personaljourney #balanceutritionandwellness #womenwholift #treatyoself #broccoli
Today is a bit of a throwback. This picture popped up in my memories. For many including myself, I've struggled with my weight most of my adult life. There were months where I sat idle contemplating the next diet. What pill, or shake, or new supplement could I find that promised quick results. Or if I just starved myself or eliminated carbs or all my favorite food I could definitely lose weight fast. And then when I failed I would just tell myself I was ok with my being overweight, my size, even my unhealthy eating habits. Truth was, I was NOT! It wasn't until I consistently showed up, pushed myself past bad days, stopped looking for quick fixes, put in the hard work of planning meals, saying no some of the time to foods and just stuck to it I finally saw results and maintained them! Change is hard for anyone. I know it because I'm a creature of habit myself. But if those habits aren't working, if you're not happy, you have to change them long-term. Not short-term to see results. And most importantly maintain them. Once you stop trying to put a deadline to your weight loss goals you'll accomplish so much! You've got 361 days to keep going! Not 30, not 60, not 75. Keep going! Imagine where you'll be January 2024 if you don't stop. #podiumnutrition #podiumnutritionandperformance #remotenutritioncoach #certifiednutritioncoach #weightloss #longtermsuccess #weightlossmotivation #weightlossstory #beforeandafterweightloss #naturalweightloss
Post a day! Let's learn about food! Today we talk avocados! What is your favorite way to eat them? I love over-easy eggs with whole wheat toast and avocado!! DELISH! # #virtualcoaching #57isthenew35 #remotenutritioncoach #balancenutrition #habitsofhealthcoach #bodyshapes #personaljourney #balanceutritionandwellness #womenwholift #treatyoself #avacado
Post a day! Let's learn about food! Today we talk almonds! # #virtualcoaching #57isthenew35 #remotenutritioncoach #balancenutrition #habitsofhealthcoach #bodyshapes #personaljourney #balanceutritionandwellness #womenwholift #treatyoself #almonds
Post a day! Let's learn about food! Today we talk apples! # #virtualcoaching #57isthenew35 #remotenutritioncoach #balancenutrition #habitsofhealthcoach #bodyshapes #personaljourney #balanceutritionandwellness #womenwholift #treatyoself #anappleaday
Post a day! Let's learn about food! Today we talk blueberries! # #virtualcoaching #57isthenew35 #remotenutritioncoach #balancenutrition #habitsofhealthcoach #bodyshapes #personaljourney #balanceutritionandwellness #womenwholift #treatyoself #blueberries🍇
Post a day! Let's learn about food! Today we talk carrots! # #virtualcoaching #57isthenew35 #remotenutritioncoach #balancenutrition #habitsofhealthcoach #bodyshapes #personaljourney #balanceutritionandwellness #womenwholift #treatyoself #carrots
Life hits different when you do and surround yourself with what you love. • • It makes the not so great times, less intense. • • Siempre, D🤍 #photography #photooftheday #blackandwhitephotography #packyourmaxx #mealprep #trainer #remoteworking #remoteworkoutprogram #remotenutritioncoach #remotecoaching #femalecoach #healthylifestyle #lifestylecoach #femaleentrepreneur #femalebodybuilder #bodybuildinglifestyle #buildmuacleburnfat
Meal prep done. 😋 Took one hour of my time and now we're set for a successful week! You ever notice that some people are addicted to struggle? Making things way harder or complicated than they need to be. For example, meal prep. Why take all day to meal prep? It's not Thanksgiving or Christmas, it's just prepping one meal or getting yourself prepared for the week instead of guessing or relying on fast food. Another excuse I hear people complain about is that they hate eating the same thing every week but don't take the time to look for other meals to make. It's an easy fix, yet they complicate it by not being proactive and looking for other great meals to alternate with. Or overly complicated recipes you don't even do for yourself or your family before you decided to start eating healthier? Is it because you know you'll fail and that gives you an excuse to quit? Most people sabotage themselves far quicker than just being lazy. And when they decide to start dieting again they start the process of struggling again. Just stop! It's not nearly as hard, complicated and stressful as most people make it out to be. Start small. Do what you know you're capable of doing. Don't cook all 3 of your meals if you know it's too much. Don't take all day. Don't find gourmet meals to make. Simple, easy and delicious. Sure getting in shape and eating healthier is hard. It's a lifestyle change. But don't make it harder by making yourself stress or struggle with adapting to your new lifestyle by overcomplicating your meal prep or plan. It's your podium, I'm just here to help you rise above your self doubt and discover your inner potential! Www.podiumnutrition.fit #podiumnutrition #mealprep #mealprepsundays #easymeals #mealprepideas #noboringchickenhere #nosadsalads #remotenutritioncoach #certifiednutritioncoach #mealprepmadesimple
No one person is the same. Our body shapes are not the same. We don't like the same foods. Our workouts are not the same. The end of our journey doesn't look the same. So, your coach shouldn't coach the same with everyone. Let me be YOUR person to help you achieve your weight loss goals....Stuck to Sustainable. #KeepPounding #womenwithtattoos #57isthenew35 #virtualcoaching #menopause #remotenutritioncoach #balancenutrition #habitsofhealth #habitsforsuccess #virtualnutritioncoach #balancenutritionandwellness #itsallaboutbalance #bodyshapes #personaljourney
Meal prep doesn't have to be hard - LUNCH. This is the most boring photo ever...I get it...BUT it makes my point. When time is limited and you are still trying to eat healthy make a sandwich. Don't be afraid of bread. This is quick and easy and 20g of protein. I will add a 1/2 cup of cottage cheese and have 30 grams of protein for lunch with basically, no effort. So, no excuses to not meal prep. This is quick and easy and has 20g of protein. I will add a 1/2 cup of cottage cheese and have 30 grams of protein for lunch with basically, no effort. #balanceutritionandwellness #campgladiator #KeepPounding #womenwithtattoos #57isthenew35 #remotenutritioncoach #virtualnutritioncoach
The day after Thanksgiving. It's either a day of guilt and shame for some or just the day after for others. Or if you're like me, it's work and treating myself like I would like any other. 🥰 Listen, ok. I’ve been there: you feel stressed out the day of, knowing it’s going to be a “bad” meal. You anxiously scan the food, acknowledging what you shouldn’t eat or identifying the foods you know will make you feel guilty. As everyone sits down to eat, you’re comparing your plate to others. For days after, you feel guilty about little things or add in an extra workout to counteract the calories. I’m exhausted after all of that–aren’t you!? 😤 There is absolutely no reason to worry about or feel the need to work off what you ate on Thanksgiving! One meal will not affect you in the long run! But the worry, the guilt, the shame, the need to punish yourself to work off the extra calories WILL! Just pick up where you left off. Nutrition isn't just about what you eat, it's your thoughts, your mindset, your energy, what you listen too and see. It's not just calories in and calories out! And pleae, please don't quit because you see some added weight the next few days (this is normal.) And don't give up either just because can't get your shit together for the next couple days. Give yourself grace! Diet culture sucks! There are no diet mistakes except for the one where you don’t believe in yourself! Believe you can and you will! And you keep going. Remember there is no finish line and this certainly isn't a race. Now, onto Christmas and we're stepping into that holiday with those same positive thoughts and mindset! Who's with me? ❤️ #podiumnutrition #podiumnutritionandperformance #remotenutritioncoach #certifiednutritioncoach #weightloss #longtermsuccess #weightlossmotivation #weightlossstory #weightlossinspiration
Meal prep done! I've set myself up for another successful week! My days have drastically changed the past 3 months. And with the change I've kept one thing consistent. My nutrition, my meal prep and making sure my family doesn't eat crap food or processed food for meals. And I've stayed true to that. My workouts I've slowly started adding in. I gave myself time to settle into the new job and longer hours. Not gonna lie, it's hard and I miss working out 5 to 6 days a week. And slowly but surely I'm adding more, and trying to dial in what my body can and can't handle. Because I'm not trying to overwhelm myself with an already busy schedule. I'm being realistic with my time and being patient with my training. And this is what most people forget. Running your body on a low battery day after day after day. It's going to catch up with you, and not in a good way. Your body needs rest, needs recovery time. Running your body ragged is a quick way to health problems, sleep and hormone issues, and injury if you're working out. So if you're on point with your nutrition, your workouts are bonus. Don't use them as an excuse to eat like crap. Because you can't out train a bad diet. Period! Here's to consistency, to starting small and tackling one small hurdle at a time. And once you've conquered one task or hurdle, adding another. And being freaking realistic about what you can and can't do. Telling yourself you can get up at 4am to workout when you know damn well you aren't, isn't setting yourself up for success. Find a way that fits you! That fits your lifestyle and your schedule. ❤️ The more realistic you are and the more truthful you are to yourself, the easier it'll be. #podiumnutrition #podiumnutritionandperformance #remotenutritioncoach #certifiednutritioncoach #mealprep #mealprepsundays #easymeals #mealprepideas #noboringchickenhere #nosadsalads #iifym #macros #consistency #longtermsuccess
Protein is one of the macros you have got to hit! Check out these high protein foods! Which is your favorite?? #KeepPounding #womenwithtattoos #57isthenew35 #virtualcoaching #remotenutritioncoach #menopause #habitsforsuccess #habitsofhealth #balancenutrition #habitsofhealthcoach #nutritioncoach #virtualnutritioncoach #nutrtioncoach #habitsforlife #balancenutritionandwellness #itsallaboutbalance #campgladiatornutritioncoach #campgladiator
I know we love the food part of Thanksgiving but it is about so much more. What are you thankful for this Thanksgiving? #jellyroll #petlovers #weekendready #KeepPounding #womenwithtattoos #57isthenew35 #virtualcoaching #menopause #remotenutritioncoach #habitsofhealth #balancenutrition #virtualnutritioncoach #habitsforsuccess #nutritioncoach #habitsofhealthcoach #habitsforlife #nutrtioncoach #itsallaboutbalance #balancenutritionandwellness #campgladiator #Thanksgiving #thanksgiving2022
Transformation Tuesday. Everyone’s transformation is different. This is mine. I wish that I had learned that the hardest part in getting my weight under control and eating right was really just a better mindset. Instead of thinking that some food is good or bad I should have learned to find a healthy balance and eating the things I really love in moderation. I felt like if I ate something bad then I ruined my progress and should just give up. And I did this over and over again. And so many clients I've had or have, definitely have this same mentality. And it's so hard to overcome. But you can! Working in a medical environment and seeing patients on an everyday basis I see so many people who treat their bodies so poorly. And I get that, I've been there. But if you're eating crap everyday, all day, for years, guess what? You're going to feel like crap and your body is going to start giving you warning signs. Sometimes we just go on autopilot and ignore them till it's too late. Or it's a wake up call. You get one body this lifetime. Stop treating your body like you can trade it in when it breaks. Start with your mindset! Be positive. That's the hardest part! Be your own advocate if you have too. Or heck, if you need one I would be more than happy to help! It took me till I was in my 40's to figure this out. That my mindset was the key. Not any diet. Or any workout. Those are just part of the puzzle but not the key peice. Be consistent. Nutrition is a lifelong journey not a wake-up call or 30 day challenge. #podiumnutrition #podiumnutritionandperformance #remotenutritioncoach #certifiednutritioncoach #personaltrainer #keepgoing #weightlossstory #weightlossjourney #weightlosstransformation #naturalweightloss #beforeandafterweightloss #transformationtuesday #longtermsuccess
Meal prep done! Another week I've set myself up for success, and my family. Feels good to know that we're all eating healthy meals and not worrying any what to eat when it comes lunchtime. Or dinners, because I've planned out our meals so they are balanced and planned around our protein. And all it took was an hour of my time, which I was multitasking. 1 hour! That's it. There are 49 days left in the year, there's still time to make "someday" to get your health and nutrition on track before the end of the year. Make it today! Www.podiumnutrition.fit #podiumnutrition #podiumnutritionandperformance #remotenutritioncoach #certifiednutritioncoach #mealprep #mealprepsundays #easymeals #mealprepideas #noboringchickenhere #nosadsalads #iifym #macros #consistency #longtermsuccess
How to reach your weight loss goals: > Eat in a calorie deficit. This means you need to eat and drink fewer calories than you burn. > Move your body. Take a walk, lift weights, swim, bike whatever you would like but move your body to burn calories and get that metabolism kicked in. > Fill your body with nutrient-dense food and hit your macros! What does nutrient dense mean? Food that is high in nutrients but relatively low in calories. Protein is a very important macro and in general (there are LOTS of calculations) the easiest way is to aim for 1 gram of protein per pound of body weight. Some high-protein, low-calorie foods: > Cottage Cheese -1-cup of low-fat (2% milk fat) cottage cheese, on average, has 163 calories and 28 grams of protein. Add it to your scrambled eggs or add in some berries and you have a protein-packed snack. > Chicken Breast - A 3.5-ounce serving of cooked chicken has around 30 grams of protein!! > Egg Whites - Contain more than 26 grams of protein per cup and are low in cholesterol and fat. This does not mean you cannot eat whole eggs! Try adding some whites to your egg for the added benefit of protein without the additional fat. > Plain Greek Yogurt - A 6-ounce serving of Greek yogurt packs 15–20 grams of protein, compared to regular yogurt which has about 9 grams in a serving. Add some berries and protein granola or mix it with your protein powder and you have a protein-packed TREAT! Need help calculating your macros to reach your weight loss goals? Message me for help! #57isthenew35 #virtualcoaching #remotenutritioncoach #balancenutrition #habitsofhealth #habitsforsuccess #balancenutritionandwellness #itsallaboutbalance
Another week I've set myself up for success (and family.) My breakfasts are set, snacks at work, my lunches are prepared and my dinners are planned and some of the meats are batch cooked. That's all it takes! A little time now goes a long way through the week. We all have the same amount of time, how you spend it is up to you. It might be harder for some of us who lack the time with a full-time job, family, hectic family schedules, etc. Try your best to find ways to set yourself up where you can. If it's planning 1 meal though the week, that's success. It's one meal you weren't previously right? If it's 1 workout a week right now, that's success. It's one you weren't last week. It's just starting small and building on it. ❤️ But don't give up because it's hard. All obstacles are hard at first. But once you've overcome it and conquered it, you'll feel invincible! #podiumnutrition #podiumnutritionandperformance #certifiednutritioncoach #mealprep #mealprepsundays #easymeals #mealprepideas #noboringchickenhere #nosadsalads #remotenutritioncoach #consistency #longtermsuccess
Meal prep done. Growth requires us to leave something behind. It can be habits, beliefs, behaviors or choices. Be firm with your decisions and don't go backwards to habits that weren't helping you evolve. Remind yourself why you decided to move forward. Be consistent! And remember slow progress is better than no progress at all. Meals complete for the whole family. I included my snacks for most of the week. Since going back to work full-time I don't have a lot of down time. So I planned around my protein for the meals, snacks and added in some carbs that won't slow me down. How'd you do setting yourself up for a successful week? Www.podiumnutrition.fit #mealprep #mealprepsundays #mealprepmadesimple #mealprepideas #mealprepping #podiumnutrition #podiumnutritionandperformance #certifiednutritioncoach #noboringchickenhere #nosadsalads #remotenutritioncoach #consistency
The world needs more cheer so eat your bananas folks! 🍌😀 #banana #theworldneedscheer #virtualcoaching #57isthenew35 #remotenutritioncoach #virtualnutritioncoach #balancenutritionandwellness #campgladiatornutritioncoach #menopauseweightloss #womensupportingwomen #womensweightloss
Potatoes get a bad rap in the weight loss arena. For those in the back row.....YOU CAN EAT POTATOES AND LOSE WEIGHT! There are so many benefits: Sweet potatoes contain virtually no fat and are low in calories Sweet potatoes have a low glycemic index The #americanheartassociation❤ says, "Sweet potatoes contain complex carbohydrates. Complex carbohydrates are released at a steady pace for a constant source of energy, so no sugar highs or lows to worry about." Sweet potatoes are a good source of fiber So eat your potatoes along the way to your weight loss goal. Message me if you need a partner to help you reach your weight loss goals. #KeepPounding #womenwithtattoos #57isthenew35 #virtualcoaching #menopause #remotenutritioncoach #balancenutrition #habitsofhealth #habitsforsuccess #virtualnutritioncoach #nutritioncoach #habitsforlife #habitsofhealthcoach #nutrtioncoach #balancenutritionandwellness #itsallaboutbalance #sweetpotatoes #campgladiatornutritioncoach
Move your body every day and every day you will get a little bit stronger! #KeepPounding #womenwithtattoos #57isthenew35 #virtualcoaching #menopause #remotenutritioncoach #balancenutrition #habitsofhealth #habitsforsuccess #virtualnutritioncoach #habitsofhealthcoach #nutritioncoach #campgladiatornutritioncoach
For #NationalPastaDay I bought some pasta to try. It is very low-calorie, gluten-free, and has 0 carbs. Now, first, let me say CARBS ARE NOT THE ENEMY! I love carbs and they are amazing to fuel your body but I can get carried away in my carb plate so thought I might give these a try. I love to try new things that I can use as a swap when I need to cut some calories to remain in that deficit. Stay tuned to see if it is a 👍 or a 👎 #KeepPounding #womenwithtattoos #57isthenew35 #virtualcoaching #menopause #remotenutritioncoach #balancenutrition #habitsofhealth #habitsforsuccess #virtualnutritioncoach #nutritioncoach #habitsofhealthcoach #habitsforlife #balancenutritionandwellness #itsallaboutbalance #nutrtioncoach #theskinnypasta #campgladiatornutritioncoach
Meal prep done! 😋 When it comes to meal prep you want to keep it as simple as possible. Trying to create elaborate recipes or spending all day in the kitchen is a fast way to burn out and give up. Use recipes you are familiar with and find 4 or 5 good meals you can rotate through. For me I've got about 8. But only because I've been doing this so long. So the longer you prep, the easier it gets the more meals you can put on rotation. And last don't prep meals you're not excited about! If you're putting together a sad salad or boring chicken to eat all week, guess what's gonna happen? You end up leaving them at home, you'll find excuses not to eat them and you'll just give up trying because you didn't take the time to find a meal you can prep and enjoy. Remember just like anything it's going to take some time. But the time to you take put into prepping is time and stress your saving yourself later in the week. So make the time and set yourself up for a successful week! You ready for a successful week? Www.podiumnutrition.fit #podiumnutrition #podiumnutritionandperformance #remotenutritioncoach #certifiednutritioncoach #mealprep #mealprepsundays #easymeals #mealprepideas #mealprepmadeeasy #mealprepping #noboringchickenhere #nosadsaladshere
A wonderful testimonial from a badass client who reached her goal of losing 10 lbs and completed the program this past Friday! Makes my heart so happy 🥰. #remotenutritioncoach #ifnotnowwhen⁉️
Sauces and ketchup are a dangerous thing when trying to lose weight, be in a calorie deficit for a few reasons. If you need help reaching your weight loss goals, send me a message, and let's set up a FREE call to see if I can help. 2- They are generally jam packed with added sugars 3- Most people don't measure out their sauces. They "eyeball" it so those extra calories and sugar grams add up when your "eyeballed" amount is really 3x what you tracked it as. To help this try to find sauces, like these G Hughes ones with no added sugar and low calories. Next, MEASURE to see what a tablespoon REALLY looks like. If you need help reaching your weightloss goals, send me a message, and let's set up a FREE call to see if I can help. #justkeepgoing #championmindset #beauthentic #womensupportingwomen #menopauseweightloss #remotenutritioncoach #balancenutrition #habitsofhealth #habitsforsuccess #virtualnutritioncoach #nutritioncoach #habitsofhealthcoach #habitsforlife #balancenutritionandwellness #itsallaboutbalance #GHughes #ghughessugarfree #sugarfree
The holidays are approaching! If you're the kind of person that gives up on your health halfway through the year, this is for you! Stop waiting for the new year to roll around to decide it's time to invest in your health. It's time to break the cycle and start making progress to your goals. Whether you want to get in better shape, improve your diet, or prepare for peak athletics or aesthetics, I'm here for you! With one-on-one nutrition coaching, you will receive a personalized plan tailored to your lifestyle and the goals that you set for yourself, as well as weekly check-ins, adjustments, and unlimited digital communication. If you've been on the fence about nutrition coaching, don't wait for another year to come and go. Let me know how I can help you! #aplinutrition #nutritioncoaching #holidaynutrition #nutritionaccountability #macros #calories #dieting #fatloss #fatlosstips #weightloss #weightlosstips #performancenutrition #dietandnutrition #diettips #nutritiontips #nutrition #diet #healthydiet #healthynutrition #healthylifestyle #atxnutritioncoach #texasnutritioncoach #remotenutritioncoach #onlinenutritioncoach
What is your WHY? What is driving you to make a change?? Often times when we start out on a new path, we have a motivation that is driving us, but as time goes on we may lose sight of that and find ourselves diverting back to old patterns. For long-term success, keeping our motivating factors front & center, can help to keep us on track. Some tips: *Create a note in your phone w/all the reasons you want to make a change - look at it daily when you wake up *Create a motivational screen saver or wallpaper for your phone that reminds you of your goal *See yourself succeeding!! Make a small vision board that encompasses images that reflect what you or your life will look like once you've achieved your goals!!! Imagery is a very powerful tool! **If your "why" includes wanting to improve your diet, living a healthier lifestyle, having more energy, or losing weight or improving your metabolic markers (e.g., blood sugar, blood pressure, cholesterol, etc), then check out my website today!! One-on-one nutritional counseling may be right for you! Link in bio. Have a great week ahead!!! #nutrition #dietitian #healthylifestyle #nutritiontips #weightloss #weightlossmotivation #motivation #fitnessmotivation #onlinenutritioncoach #remotenutritioncoach #motivationmonday #westchester #westchestersmallbusiness #localbusiness #health
I know how easy it is to be frustrated that the weight isn't coming off fast enough. The muscles are not showing even though you are working so hard. Take a moment to really look for those little changes (my coming back baby bicep) and be patient with yourself. Keep on your journey and your goals will be in front of you before you know it! #KeepPounding #womenwithtattoos #57isthenew35 #virtualcoaching #menopause #remotenutritioncoach #balancenutrition #habitsofhealth #habitsforsuccess #virtualnutritioncoach #nutritioncoach #habitsofhealthcoach #habitsforlife #nutrtioncoach #balancenutritionandwellness #itsallaboutbalance #patiencewithyourself
Your health matters! It's common for us to want to wait to start making healthier choices (e.g., I'll start my diet after the weekend or after vacation)....this is black & white thinking and sets us up for failure. We can start making small healthy changes today and build from there! If you want to start now, and you want guidance on how to improve your diet & overall health, visit my website today to learn more about me & what I do! Weblink in bio. Have a great week & start today! **Questions prior to booking, just text/DM/email or call. #nutrition #dietitian #weight #weightloss #weightlossmotivation #onlinenutritioncoach #remotenutritioncoach #healthylifestyle #health #fitness #fitnessmotivation #nutritiontips #fitmoms #westchester #westchestersmallbusiness #localbusiness
Make your workouts fun! #KeepPounding #womenwithtattoos #57isthenew35 #menopause #remotenutritioncoach #virtualnutritioncoach #balancenutritionandwellness #itsallaboutbalance #womenwholift
Meal prep done! Setting myself up (and my family) for a successful week and staying consistent with our nutrition. Not only that but meal prepping has several other benefits: ✔️ Each week it gets easier. ✔️ Each week you're developing organization and planning skills. ✔️ Each week you're preventing impulsive food decision making. ✔️ Each week you're reducing stress trying to figure out what to eat. ✔️ Each week you're simplifying portion control. ✔️ Each week you're saving money. ✔️ Each week you're providing stability and a routine for eating. It's a no brainer, seriously. Create a plan that works for you. Know that meal prepping doesn't have to be on this regid schedule or boring. You can prep on Sundays or whatever day works for you. You can do it all in one day or spread the prep work out, whatever makes the most sense for your schedule. Flexibility is key! The benefits are more far reaching than you can imagine! All you have to do is just try. www.podiumnutrition.fit #podiumnutrition #podiumnutritionandperformance #remotenutritioncoach #certifiednutritioncoach #mealprep #mealprepsundays #easymeals #mealprepideas #noboringchickenhere #iifym #losingweight #eatinghealthier
#balancenutrition #habitsofhealth #habitsforsuccess #nutritioncoach #virtualnutritioncoach #habitsofhealthcoach #habitsforlife #nutrtioncoach #balancenutritionandwellness #itsallaboutbalance #womenwithtattoos #KeepPounding #57isthenew35 #virtualcoaching #menopause #remotenutritioncoach #womenwholift #womenwholift💪
Dining out at restaurants or getting take out multiple times per week USUALLY equates to consuming more calories/sodium/fat/sugar than we would like. And it can put a dent in our wallets. One of the best ways to know your food is prepped & cooking w/healthy ingredients in a healthy way is to make it yourself! Some tips: *Aim to create balanced meals (lean protein + whole grain + fresh veggie) & a healthy fat at one meal + 1- 2 servings of fruit per day (for most healthy adults). *Meal prep - cook enough to last you for 2 -3 days worth of meals; you can make even more & freeze it to decrease the number of times you need to cook per week. *Make it a date night & cook w/your partner instead of going out;) **For more tips, or to book a 1:1 appointment w/me for nutritional counseling for weight loss/improved health/dealing w/emotional eating or something else, visit my website today! Questions prior to booking, email/text/DM or call. Have a great rest of the week! #nutrition #weightloss #weightlossmotivation #fitness #fitnessmoviation #westchester #westchestersmallbusiness #localbusiness #healthylifestyle #dietitian #remotenutritioncoach #weightlossjourney #virtualnutritioncoaching #virtualnutritionist #healthyeating #fitmom
You don't have to "go with the flow" with what others are eating if it's not right for you. Examples: *Friends/family are serving dessert but you've had enough - it's ok to say "no, thank you." *Friend wants to get together and suggests a place with limited healthy options - it's ok to ask if you can choose a different place that you both like. *Menu options don't meet your preferences (have high fat toppings/dressings, for example), ask if they can modify it for you. **It's ok to take control of your food choices. For more healthy tips and/or to book a 1:1 appointment w/me for virtual nutrition counseling, visit my website today. Have a great weekend! #nutrition #dietitian #virtualnutritioncoaching #remotenutritioncoach #weightloss #weightlossmotivation #weightlossjourney #westchester #localbusiness #westchestersmallbusiness #virtualnutritionist #healthylifestyle #motivation #fitness #fitnessmotivation #healthyeating #health #fitmom
I’ve been a fitness trainer for 10 years. I’ve seen hundreds of people jump headfirst into 30,60,90 day challenges. They attended double session classes, cut out sugar, hit their step goal every single day, ate their veggies, lost the lbs, the inches…..and eventually also their willpower. Because willpower only lasts so long. They forgot to create healthy HABITS. So after the challenge was over they were so depleted and exhausted that they said F if and went back to EXACTLY HOW THEY WERE LIVING BEFORE. Zero classes, lots of sugar, no veggies….you get my point. So now I no longer run challenges. I teach BALANCE & SUSTAINABILITY. Anyone can go hard for 30 days. It’s consistency for your lifetime that is hard. But THAT is where the magic happens!!! #remotefitnesscoach #remotenutritioncoach #ifnotnowwhen⁉️