Fuel Yourself Healthy

Let’s talk about something super important —fueling your body right! 💪🥗

No matter how hectic your schedule gets, nourishing your body with the right foods can make all the difference. Here are 3 easy tips to stay energized and feeling amazing all week long:

Prep Like a Pro: Spend just 30 minutes on Sunday prepping snacks or simple meals. It’s a game changer! 🍱

Hydrate, Hydrate, Hydrate! Don’t forget to sip water throughout the day. Your body and mind will thank you! 💧

Balance is Key: Include a good mix of protein, healthy fats, and fiber with every meal for steady energy. 🥑🍳🍓

Stay fabulous, stay healthy, and let’s crush the rest of the week! 🚀💚

🍽 Most people who come to nutrition coaching already know what a healthy, balanced meal looks like.⁣
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🤔 The real question they have is: How do I consistently eat healthy, balanced meals in the context of real life?⁣
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😧 You know, like “I got home late, after a long meeting, then my toddler spilled an entire bottle of olive oil on the kitchen floor!”
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🔝 With these meal prep strategies, I teach clients exactly how to have healthy food ready when they need it.⁣
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🍲🥙🥘 The result? A fridge full of fast, healthy options to choose from, even as life continues to unfold.⁣
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Want more great meal prep strategies? DM me.

⁣🥔 This isn't an all encompassing scale of potato and sweet potato preparations, but it's some of my favorites.⁣
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🍳How do you like to make your potatoes and sweet potatoes?

⚖ I’m a big fan of looking at foods on an “eat more” to “eat some” to “eat less” spectrum (instead of “approved” and “off-limits”).
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🧐 And I encourage everyone to try looking at foods through this lens, as well!⁣

💡 Here is a handy, visual food guide* to give you a better idea of what I mean. They’re designed to help you make healthier choices, no matter your knowledge of nutrition.⁣

🔑 Remember: Aim for ⁣

* This is not an exhaustive list. Have questions or need help? Send me a DM.

If you’re looking to make long-term, sustainable change to your eating habits, try incorporating any one of these habits to your daily routine.

🔑 In my experience coaching clients, I’ve found that the best approach to adopting new habits is to simplify: adopt *one* habit at a time.

🗓Practice the habit for a week or two. Then continue to apply the habit for another week or two.

🔑🔑 Once the action becomes a habit, then, and only then, should you adopt a new habit.

Which of these four habits do you struggle with the most and why? Let me know in the comments. I’ll do my best to provide friendly suggestions to help make them less of a struggle 🙃

Sometimes, it can be really tough to tell if you're actually making progress on your journey to become the fittest, strongest, healthiest version of yourself.

Because any of the common ways to measure progress — body composition, blood work, and the scale — are prone to false negatives. They can make it seem as if nothing’s happening when, in fact, you’re making great progress.

That’s why it’s important to use other progress indicators as well. So, before you give up on a nutrition plan, consider whether…

🍴 You feel satisfied after meals.
That might be because you’re eating slowly. Choosing fresh foods. Leaving less room in your diet for processed foods that rev the appetite and never seem to fill you up.

💥 You have more energy.
One day, you wake up one minute before your alarm. Your eyes are actually open. You even feel… kind of… happy?

💤 You’re sleeping better.
All of a sudden, you seem to wind down an hour before bedtime without a problem. You follow your sleep ritual and conk out easier than ever.

🏃You feel great.
And you’re making friends with your body shape and size.

😃You’re in a better mood.
More confident, like change is possible.

💪 You’re stronger and have more endurance.
Maybe you start to notice your muscles aren’t as sore, you can do more work overall, and you’re fresher and recover better.

✨It feels more like a lifestyle.
You’re just… living. You’re in a nice, natural normal-day rhythm that doesn’t feel like being “on” or “off” anything.

Each of these progress indicators can show you real, meaningful change.

To learn more, DM me!

⁣🔑 This applies to everything from nutrition to gymnastics.⁣
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🎯 Goal setting is usually where most people stop, but to really ATTAIN your goals — you have to build your skills for goal achievement. Which goes a few levels deeper:⁣
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1) What's the GOAL that we want to achieve?⁣
2) What are the SKILLS required to attain that goal?⁣
3) What are the daily PRACTICES that will help build those skills?⁣
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What goal(s) are you currently trying to achieve? Share with me below ⏬⏬

You understand the importance of getting some sort of movement every day, whether that’s a little hip shakey-shake while walking your dogs⁣, some crunches while throwing your kid in the air, or a 10-minute HIIT while the coffee brews. 🦮

If you exercise regularly, you probably know that kickass workouts can leave you feeling like a million bucks⁣ 🥊🥊

Here are just a few reasons *why* getting full-body movement in every day has us feeling like this 🤗⁣⁣

What kind of movement makes you *literally* light up? Share in the comments ⤵️

I’ll go first: going for a brisk walk on a sunny day☀️

🍟🍪🍦 Can’t resist the chips… the cookies… the ice cream? It’s normal to feel like you can’t stop overeating certain types of foods.⁣

🍭 Processed foods, in particular, are explicitly designed to be hyperpalatable and irresistible.

The good news? There are strategies to help you build awareness of your behavior and control treat consumption. Here are a handful of suggestions you could try ⤴️⁣

🙃 You might try one. You might try several. You might try them all.

🔑🔑You already have the key to transforming your body.

Seriously. It's quite literally within your reach.

💥Save this post!

If you think of body change as a pyramid, here’s what it should look like 🔝⁣⁣
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👀 You'll notice it’s the opposite of what you might expect.⁣⁣
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All the “expert stuff” — adjusting macronutrients, advanced nutrition strategies, etc. — is at the top. They’re a “nice to have”.⁣⁣
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🍓🥒 The base of the pyramid — your foundation — is what surrounds you.⁣⁣
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🌟 In general, when it comes to engineering healthy eating, here’s the golden rule:

1. Make healthy behaviors convenient.
2. Make other behaviors less convenient.⁣
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💥 By simply changing your environment in small ways, you can make changes without even thinking about them.⁣⁣
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💡For more suggestions that will improve your eating habits, DM me.