https://linktr.ee/northandbloomcoaching?fbclid=PAAabioxtPHzhC1GDsswCh3VXSb2mpfgXDYZJw-39ZiJV_l4KULdO_UzCVt7Q

Heather Goodwill Wellness, Wilmore, KY (2026)

01/12/2024

I won’t beat around the bush.

If you’re going to track your nutrition to reach your goals, you should track macros - hands down.

Why?

Because you can meet your calorie requirements all day long and still not nourish your body most optimally. For example, if your calorie goal is 1,700 calories, you could eat 17 packs of 100-calorie cookies and “meet your target calories”...

Common sense tells us that isn’t the best approach. 💯

Macros, on the other hand, help you understand how best to fuel your body, and tracking them ensures you’re getting enough protein, healthy fat, and carbohydrates in your daily diet.

If you want to become a better fat burner, improve your overall health, or build muscle, tracking macros is the way to go! 👏

01/12/2024

🍌 EASY SNACK IDEAS FOR HIGH CARB DAYS 🥨

Eating well doesn't have to be hard or time-consuming! On your high carb days with TRIM Boot Camp, it's all about nourishing your body with energy-boosting carbs that also taste delicious. Here are a few easy snack ideas that are perfect for those days when you need that extra fuel:

1️⃣ BANANA & ALMOND BUTTER: Nature's perfect energy bar! Simply spread a tablespoon of almond butter on a ripe banana for a balanced, delicious, and portable snack.

2️⃣ GREEK YOGURT & BERRIES: A refreshing, protein-packed snack that satisfies your sweet tooth. Top a cup of Greek yogurt with a handful of your favorite berries for added fiber and antioxidants.

3️⃣ WHOLE GRAIN TOAST & AVOCADO: Yes, we're suggesting you enjoy some avo toast! The healthy fats from the avocado perfectly complement the energy-giving carbs in the whole grain bread. Add a sprinkle of sea salt and chili flakes for a bit of a kick!

4️⃣ AIR-POPPED POPCORN: Perfect for when you need a little crunch in your day. Opt for air-popped popcorn as a low-fat, high fiber snack. Add a sprinkle of your favorite spices for an extra flavor boost.

5️⃣ HUMMUS & WHOLE GRAIN CRACKERS: This combo is perfect for a savory craving. The fiber-rich crackers and protein-filled hummus keep you feeling satisfied longer.

Remember, the key is to enjoy these carb-rich snacks in balance with your overall nutrition and workout plan. And remember – healthy doesn't mean boring.

For more tips and personalized meal plans, join the TRIM Boot Camp. Click the link in our bio to learn more and sign up! 🚀💖

01/09/2024

Here’s the deal. We ALL have excuses. If I don’t want to do something, I can promise you that I can easily find a way not to get it done. That’s because excuses are everywhere.

Some excuses are even legitimate. We’re all aware that life happens.

Just because life happens, however, doesn’t excuse you from your responsibility to take care of yourself. When you ignore your responsibility, you rob yourself of growth opportunities.

Stop settling for excuses, no matter how valid they are. The next time you find yourself making an excuse, ask yourself:

“But what am I going to do about it?”

Nobody can do it for you, friend, and it isn’t anyone else’s responsibility.

Turning away from your responsibility only produces more and more frustration. Leaning into it, however, produces GROWTH. 🌱

It’s time to grow.

01/09/2024

🔥 UNLOCKING THE SECRET TO SUSTAINABLE HEALTH 🔥

Have you ever wondered what makes TRIM Boot Camp stand out in the crowd of fitness programs? It’s not just about workouts, it’s about combining science, psychology, and personal support to give you the best, most sustainable results.

1️⃣ CARB CYCLING & WORKOUTS: At TRIM, we've cracked the code to rev up your metabolism and maximize fat burning. How? By pairing a carb cycling schedule with specific workouts for optimal results. 💪🍎

2️⃣ MINDSET COACHING: We don't just focus on physical transformations. Our program is designed to shift your mindset, break through self-doubt, and build resilience. We believe that health is as much about the mind as it is about the body. 🧠💕

3️⃣ ON-DEMAND WORKOUTS & MEAL PLANS: TRIM Boot Camp is about fitting health into YOUR life, not the other way around. With our app, you have access to on-demand workouts, PDF workouts, and meal plans - all tailored to suit your needs and schedule. ⏱️🍴

4️⃣ PERSONAL TRAINERS & SUPPORTIVE COMMUNITY: When you join TRIM, you don't just get a program - you get a certified personal trainer and an entire community of like-minded women supporting and cheering you on. You’re never alone in your journey. 🤝🎉

5️⃣ HABIT BUILDING: Through scientific research and psychology, our program is designed to help you form healthy habits that will last beyond the 7 weeks of the program. 🔄✨

This is the TRIM method - a complete, holistic approach that trains not just your body, but also your mind. No gimmicks, no shortcuts. Just real, sustainable results that make you more energized and confident in your own skin.

Ready to experience the TRIM difference? Click the link in our bio to learn more and sign up! 🚀💖

01/08/2024

Did you know most women struggle with weight loss because their protein is too low.

Protein boosts the metabolism, reduces appetite, preserves muscle mass, and promotes weightloss.

So, how much protein do you need? In TRIM, we have high carb days and low carb days to allow our clients to protein load on certain days. If you are in TRIM, go to settings in the app and you will see the custom amount of protein your body needs.

If you are not in TRIM and new to focusing on protein, aim for at least 0.8 grams of protein per kilogram of body weight (or about 0.36 grams per pound) per day.

01/08/2024

New routines can be tough to stick with. Even if we know they will be the best for us….turing a routine into a habit can take work.

Here are some tips to help!

Start Small: Rome wasn't built in a day, and neither is a new habit. Start with small, achievable goals and build from there.

Consistency is Key: The more consistent you are with your new routine, the easier it will become. Make a commitment to yourself to stick with it, even when it's tough.

Hold Yourself Accountable: Whether it's tracking your progress or sharing your goals with a friend, holding yourself accountable can help you stay on track and motivated.

Find Your Why: Understanding why you want to create this new routine can help you stay committed even when things get tough.

Celebrate Your Wins: Celebrate your progress and successes along the way. Every step forward is worth acknowledging and celebrating.

Remember, success is not about perfection, it's about progress. With these tips, and a little bit of grit, you'll be crushing your new routine in no time!

01/06/2024

Are you wondering if you’re eating enough calories? We have the answer!

Eating enough calories helps to fuel your body and maintain a healthy weight. How do you know?

Look out for signs like:

❌ increased hunger
❌ low energy levels
❌ a lack of focus
❌ Workouts aren't to your full potential
❌ Results for muscle growth have slowed down.

If you notice any of these signs, it may be time to up your calorie intake! 💪🏼.

Eat smart and stay energized with the right balance of nutrients and calories. Make sure you’re eating enough to fuel your body and mind! 🤸‍♀️🤹‍♂️

🍎☀️

Trust your gut and fuel up with the right nutrition! 🤩💯

Need a little help? Ask us anything in the comments, Comment 🙌🏼 below if you want more information

01/05/2024

Most people determine their progress in the following ways:

🪞 the mirror/their reflection
⚖️ the scale/their weight
👖 the way their clothes fit

While all of these can be useful tools throughout your journey, the best way to determine your progress is by checking…

your MINDSET. 💯

That’s right. When your mindset is healthy, the game changes. When you focus on the right things, your reflection, your weight, and the way your clothes fit naturally falls into place. ✨

01/04/2024

Hello, friends! 👋 Let's talk about something we all love: snacks! But not just any snacks, we're focusing on ones that fit into a low carb lifestyle to make carb cycling even easier. 🥑🥜🧀

Here are some tasty options:

🍳 Hard-Boiled Eggs - Easy to prepare ahead, versatile, and packed with protein.

🧀 Cheese - Whether you prefer cheddar, gouda or feta, cheese is a delicious, low carb option.

🥑 Avocado - It's full of healthy fats and fiber, and can be eaten plain or spiced up with a little salt and pepper.

🥗 Veggie Sticks and Hummus - Choose low carb vegetables like cucumbers or bell peppers and pair them with a small serving of hummus.

🌰 Nuts and Seeds - Almonds, walnuts, chia seeds, and flax seeds are great choices. Remember, moderation is key as these can be high in calories.

🍓 Berries - A handful of berries can satisfy your sweet tooth and keep your carb count low.

🦞 Seafood Snacks - Canned sardines or smoked salmon are surprisingly satisfying!

🥩 Jerky - Opt for versions without added sugar.

🥒 Pickles - Make sure they don't contain added sugars.

🍫 Dark Chocolate - Pick one that's at least 70% cocoa - it's lower in sugar and can curb that chocolate craving.

01/04/2024

Hey there, TRIM Nation! 🏋️‍♀️💪

Today, let's get real about a topic that needs more discussion: why many of us falter and end up leaving our strength training routines early. 🏋️‍♂️👎

Unrealistic Expectations: Remember, Rome wasn't built in a day. Muscle building and strength gains take time. Don't get discouraged if you don't see results immediately! 🐢💪

Inadequate Nutrition: Working out is just half the equation; your body needs the right fuel to recover and grow. Don't neglect a balanced, protein-rich diet. 🍳🥦🍗

Inconsistency: Consistency is king in strength training. It's better to commit to a schedule you can stick with, rather than going all in and burning out quickly. 📅🔄

Lack of a Clear Plan: Without a well-structured program that progresses over time, you may hit a plateau or increase the risk of injury. Consider seeking guidance from a trainer or a reliable training program. 🗺️🎯

Ignoring Form: Don't sacrifice form for heavier weights. A bad form can lead to injuries and insufficient muscle activation. Make sure you learn and master the correct form of each exercise. 🧘‍♂️👌

Neglecting Rest: Overtraining does more harm than good. Rest days are when your muscles repair and grow. Don't skimp on them! 💤🛌

The journey of strength training isn't always easy, but the rewards are definitely worth the effort. Remember, it's about progress, not perfection. Keep pushing, keep learning, and most importantly, keep going! 💯

You've got this, and we're with you every step of the way! 🙌💪🔥

01/04/2024

You see, there are many ways you can lose weight. You can under-eat. You can eat low-fat or low-calorie foods. You can cut out carbs. But there’s only ONE way to reach your physique goals AND support brain health.

The answer lies in brain-healthy foods! Some of the best brain-healthy foods are:

🥬 Green leafy vegetables (high in brain-healthy nutrients)
🫐 Berries (high in flavonoids for memory)
🐟 Fatty fish and walnuts (both high in Omega-3 fatty acids)

Regardless of where you are in your journey, I encourage you to focus on your overall health as opposed to simply losing weight. After all, you want your brain to last as long as your body does! 💯

Heather Goodwill Wellness

01/12/2024

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01/09/2024

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01/06/2024

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