Rise Up Nutrition Coaching

How would going into the unknown of changing eating habits or moving your body feel? I encourage you to try the scary thing of making steps to be a healthier you. Worst case scenario…you hate it and stop and maybe you lost a couple pounds and or gained a little strength along the way.

Motivation Monday… make time to move. Put aside the excuses and do something. Even a walk is great. You’ll feel so much better.

Up again tonight with late night snacking tips. Not pictured is the turkey roll up I already ate. This is a half serving of prepackaged and shelled edamame. They are delicious with a little bit of salt. They have a good amount of fiber and this serving size has about 10grams of protein. Easter candy just because it’s delicious.

Late night snacking…

I am a sweet more than a salty girl, especially after a long day with still more work ahead. I love this yogurt. It only has 7 grams of protein but I have eaten lots of other protein today so this works for me. Happy snacking friends.

Guys! I got the privilege of speaking with a group of moms about nutrition and fitness and the importance of taking care of ourselves today. Gosh my favorite thing about coaching is helping people on their journey to a healthier all around self and that includes knowing you are worth taking care of in a way that you actually prioritize taking care of yourself too. It’s really hard, especially with all the mom guilt. If you want coaching or have a need for a speaker I’d love the opportunity to work with you. Happy Friday!!

Accountability is so important.

Don’t feel like you are failing if you just don’t have the motivation on your own. No one has motivation to eat well and exercise consistently all the time. Some people can force themselves to get things done even if they don’t want to or aren’t in the mood. Most people don’t. That’s where I come in. Pick me to be your acountabilibuddy. That’s totally a word. 🙂

Don’t forget to enjoy your food. Most of the time I make fast meals because that’s what life requires but tonight I made pot pie with homemade crust. It was pretty delicious for a first try. If you enjoy cooking take time to do it when you can.

Keep healthy options on hand so that when you are tired at the end of the day and don’t want to cook you can still eat well in less time than it takes to drive somewhere to get food.

This chicken takes about 6 min to cook from frozen, I added a little cheese, bell pepper, and tomatoes to this pre chopped salad. Be careful with portion of dressing. That’s one place where extra calories can sneak up on you.

Little prep dinner idea: rice, baked teriyaki chicken, and roasted carrots. I had no desire to cook last night and wanted to make a frozen pizza but this dinner only required 10 min of prep for me and did a much better job of fueling the kids and I for our busy life. I love to help my clients figure out how to plan so that they can meet their goals and eat delicious food even when they have no time.

Tip for sticking to your goals and going out: Load up on protein early in the day. If you plan to drink it think ahead about your caloric intake for alcohol as well. Lettuce wrap with lots of turkey and a little ranch is a great, simple option. I added a handful of grapes too because they are so delicious this time of year. I help my clients navigate food intake so they can enjoy the social aspects of going out while still meeting their goals.

Do you ever feel like you can’t move because something hurts or is injured? There is almost always a way to move. I’d be happy to write programming designed to fit your needs to either do on your own or you can come to me.

I sprained my ankle almost 8 weeks ago and although it is getting better I have to modify a lot still. But, I still find ways to move my body. Also, aren’t these pants so fun!!