KC & The Sunshine Squad

KC & The Sunshine Squad Nutrition Coaching for athletes of all kind! From just picking up a weight to endurance athlete.

Education for Enhancing Performance, Health Management, Weight Loss, etc.

🎃 Just because Halloween is over doesn’t mean Pumpkin Season is over!Flapjack & I both LOVE pumpkin.Did you know it’s a ...
11/01/2022

🎃 Just because Halloween is over doesn’t mean Pumpkin Season is over!

Flapjack & I both LOVE pumpkin.

Did you know it’s a great source of Fiber, Vitamin A, & Antioxidants?

Beneficial for both humans & pups!

The fiber in pumpkin is a beneficial PREbiotic that can support healthy gut bacteria!

Per 1 cup of Pumpkin
There’s ~6 grams of fiber

A good goal for daily fiber intake is 12-14g per 1000 calories consumed.

Do you know how much fiber you’re consuming daily?

Thursday Take-Out!Brunch with a girlfriend and this was AMAZING!!Eggs Benedict w/ Smoked SalmonPotato FingersRoasted Veg...
09/16/2022

Thursday Take-Out!

Brunch with a girlfriend and this was AMAZING!!

Eggs Benedict w/ Smoked Salmon
Potato Fingers
Roasted Veggies
White Sangria

I’m a huge fan of Eggs Benedict! And smoked salmon just takes it up a whole notch 😻😻

My Tip: Order sauces on the side so you have control over how much goes in your meal!

Have a meal you want to figure out how to log in your nutrition?
Send me a message and I’d be happy to help!

Look good, feel good! 🥰I love a good matching gym set 😍As insignificant as it may seem, it motivates me to get my butt i...
09/09/2022

Look good, feel good! 🥰

I love a good matching gym set 😍

As insignificant as it may seem, it motivates me to get my butt in the gym and crush a workout! 💪

My favorite training shorts
- high waist
- pockets big enough for a phone
- no front seam
- smooth dri-fit texture

And in this most beautiful lavender color 🥺💜

Do you have a favorite workout outfit?!

Thursday Take-Out!Did you know most chain restaurants have their nutrition information online?Some have them on the webs...
09/08/2022

Thursday Take-Out!

Did you know most chain restaurants have their nutrition information online?

Some have them on the website, PDFs, or even meal builders!

Pokeworks has a great PDF of nutrition information that you can use regardless of where you get a Poké bowl!!

I ordered a bowl with 3 scoops of protein and assumed 2oz per scoop!
Here’s how I made assumptions for the items in my bowl and what the end result macros where.

If you are on-the-go or travel & eat out often - it’s really beneficial to understand how to track you meals out!

Welcome! I’m Kat Carrier - founder & coach at The Sunshine Squad! Some fun facts about me:1. I live in Texas with my hus...
09/05/2022

Welcome! I’m Kat Carrier - founder & coach at The Sunshine Squad!

Some fun facts about me:

1. I live in Texas with my husband & pup - goldendoodle named Flapjack. Grant & I have been together for 9 years!

2. I will (almost) never turn down a beer. My favorite pastime is checking out new breweries with my husband!

3. I am a triathlete/endurance athlete! I have completed 1x Ironman, 3x 70.3s, and multiple triathlons, marathons, & other races.

4. My favorite foods are Sushi, Tacos, Pickles, Popcorn, & any sweet with Caramel in it! Food is my love language and makes me happy to cook & bake.

5. I grew up half in Detroit, MI & Louisiana - I call both home!

6. I moved to Lyon, France for 6 months while in college - engineering classes in French 😅

7. After college I move to south Texas, working in the oil field - IN the field.

8. I lost 60lbs back in 2018/2019 and have maintained the same +/- 10 lbs since then.

9. I was diagnosed as Bi-Polar & ADHD as an adult - mental health is important to me!

10. I am a degreed Mechanical Engineer and genuinely enjoy learning about science! Some of my favorite TVs growing up were “How It’s Made” & “MythBusters”.

Comment below to let me know what we have in common or if you want to know something else about me!!

Have questions or want to know more?Send a message!
09/03/2022

Have questions or want to know more?
Send a message!

We have launched!!!The Sunshine Squad is open for business 🤗💛☀️ Welcome to our new page!We are an education based commun...
09/01/2022

We have launched!!!

The Sunshine Squad is open for business 🤗💛☀️
Welcome to our new page!

We are an education based community providing Nutrition Coaching to athletes of all kinds.

Currently offering 1-on-1 Nutrition Coaching, self-guided coaching, and consult calls!

In the works is Small Group Courses, if this is something you’d be interested in, let me know by commenting below!

Our website is still under way but you can always reach out via email, Instagram DMs, Facebook messenger, or comment your questions on this post. 📩📲💬

Know someone who is looking for help with their nutrition?
Tag them, send them this post, or invite them to Follow our page!

Keep an eye out for more details & educational posts to come!!

Looking forward to helping y’all! 🤩

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Houston, TX

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