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INTERMITTENT FASTING - I love Intermittent Fasting (IF) while dieting. - The reason? I get to eat huge meals and go to be feeling full. - My preferred method is the 2-hour diet. - Last night, I was laying in bed with a smile on my face. My hands were tingling and I had a heat radiating out of my chest. - This is the feeling of going to bed on a full stomach. - Its crazy that this is how you can feel every single night on the 2-hour diet. Youre shredding fat like crazy, and you get to go to bed feeling satisfied. - Whats your current diet? Let me know below. - #topgymtips #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary #liftingweights #fitlife #getshredded #shreddedlife #pumpingiron #bodyengineers #physiology #intermittentfasting #leangains #trainharder #benchpress #trainhardorgohome #personaltrainer #fitnessguru #fitnessfreak #nutritiontips #fitnessjunkie #fitnesstime #fitnessphysique #hypertrophy #fitnesslove #fitnessfam #cardiosucks # #📷 @regular.fitness.update )

Skin problems, depression, and headaches can be symptoms of gluten intolerance. Unfortunately, these signs are often overlooked by conventional medicine practitioners.⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Gluten intolerance can affect nearly every tissue in the body, including the brain, skin, endocrine system, liver, blood vessels, smooth muscles (found in hollow organs such as the intestines), and, yes, stomach.⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ That’s why it can manifest either in the classic presentation of digestive distress—abdominal pain, bloating, gas, and diarrhea or constipation—or in any of the following, likely surprising, non-digestive symptoms:⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ - anemia⠀ - fatigue⠀ - brain fog⠀ - headache⠀ - eczema and other skin disorders⠀ - depression and anxiety⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have you experienced any of these symptoms? Are you planning a gluten challenge to determine once and for all if gluten is the culprit? Let me know below in the comments below.⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Credit: @chriskresser⠀ ・・・⠀ #cleaneating #healthyeating #eatclean #food #diet #dieting #nutrition #lifestyle #health #wellness #hormones #weightloss #adrenalfatigue #onlinecoaching #nutritioncoaching #lifestylecoaching #nutritionist #holisticnutritionist #holisticnutrition #sportsnutrition #sportnutrition #nutritioncoach #nutritiontips #healthynutrition #ReNuWellness

Meet my BFF when it comes to easy morning meals. . . The most versatile, ooey-gooey make ahead breakfast that day after day will fill me up and leave me satisfied (with NO to little prep work while running around like a crazy lady in the mornings). . . Once you have this part down, you can flavor it up however you please: . 🍎apples, cinnamon, maple syrup . 🍓strawberries and peanut butter . 🍯Honey, walnuts, and flax . 🍫 chocolate, peanut butter and banana . 🥣🥣🥣🥣🥣🥣🥣🥣🥣🥣🥣🥣🥣 . . Have you tried overnight oats yet?? Let me know your favorite ways to flavor it up! . . . . . #breakfast #healthymeals #nutrition #nutritionist #nourish #oats #overnightoats #dietitian #nutritiontips #momlife #momhacks #easymeals #fiber #satisfied #dietitianapproved #feedyourself #mamaknowsbest #igmom #recipe #basic #mommymeals #mealprep

Repost from my guy @easywinsmitch If you dont follow him and you want daily advice to improve your health I highly suggest you follow him! . 💥DO YOU HAVE AN ACTIVE JOB?💥 - One of the main benefits of the gym is to counterbalance the lack of movement in our day. - But if you’re already moving and lifting stuff all day at work... - 🤷‍♂️Your needs are going to be different than someone who sits at a desk. - This goes back to the point that not everyone has to do the same thing for exercise. - 30k steps and then a workout afterwards is going to be tough for ANYONE to recover from. - For someone just starting out? It’s a great way to burn yourself out quick. - Instead of killing yourself for a few weeks and quitting... - Let’s start by figuring out what you can recover from! - This will gradually increase as your body adapts. - Don’t beat yourself up after a 12 hour day on your feet because you don’t have the energy to hit the gym. - For someone that’s always moving at their job: - ✅Make sure you’re getting the right food and the right amount of food. - ✅Make sure you have some sort of de-stressing practice before or after work. - ✅Get clear on your goals. - Hope this helps! - TAG someone that needs to see this! - - - - #easywins #weightloss #weightlossjourney #weightlossdiet #weightlossplan #fatloss #fatlossjourney #nutritiontips #fitness #fit #fitnessmotivation #fitnessjourney #healthydiet #healthyweightloss #weightwatchers #zachthept

Tips of the day. . . . @Regran_ed from @physiotrition - BICEPS GRIP By @nattyknowledge - If you are having trouble growing your biceps, give the shift grip a shot. - The shift grip causes an imbalance of weights in your hand by gripping it on one side. This puts more weight on the outside and makes it naturally pronate more. - This will make it harder for you to supinate it during a curl, activating your biceps more without increasing the weight. - #physiotrition #physiology #nutritiontips #irishfitfam #musclebuilding #getripped #health #fitness #fit #fitnessmodel #fitnessaddict #yogapose #technique #parsvabakasana #yogafit #instayoga #yogaplay #photobomb #ekapadakoundinyasana #yogapractice #yogalove #inspiredyogis #butterfly #yogagirl #snypechat #eatclean #exercise

Bro Split VS Full Body By @musclemonsters Follow:@health_union4 _ If you’re relatively new to weight training and are looking to maximize your results, then there are a few things your training program must deliver. _ 1. Moderate Volume: Because you’re new to training and are hyper-sensitive to the stimulus, you don’t have to annihilate each muscle group with insane amounts of volume. A few sets for each muscle group per day will be more than enough to produce growth (this is especially true with adequate frequency). _ 2. Frequency: We want to ensure we’re hitting each muscle-group twice per week if we want to maximize growth. This has been shown to produce more growth than training each muscle once per week even when volume is equal. Not only that, but the more frequently you perform an exercise, the more efficient you become at that lift, making it far easier to progress. Also, thanks to the repeated Bout Effect, we know that training a muscle-group more frequently (to a degree) will allow us to recover much more efficiently. _ 3. Progressive Overload: When we introduce a stress to our muscle, our body is forced to adapt by building new muscle in the hopes that it will handle the same stress again in the future. If we fail to increase that stress, however, our body will find no need to repair and grow. It’s really that cut and dry. _ If we can manage to focus on the key lifts that will produce the best ROI on our time in the gym, do them regularly, and get stronger over time, we will grow! _ #physiology #nutritiontips #fitnesscoach #musclebuilding #fitsporation #hypertrophy #justlift #musclebuilding #6pack #jmaxfitness

// Simple baked vegetable with rosemary, thyme and chilli. Drizzled with @myhemple hemp oil! 🥬🥕🍆🥔🥦🍠 . Super simple to prepare and can be kept in the fridge for a few days. Baked veggies are also great additions to amp up your summer salads! . Cooked and cooled potatoes are a great source of resistant starch. The cooling turns some of the digestible starches into resistant starches. Resistant starch functions kind of like soluble fibre. . Many studies in humans show that resistant starch can have powerful health benefits. This includes improved insulin sensitivity, lower blood sugar levels, reduced appetite and various benefits for digestion. . Resistant starch feeds the friendly bacteria in your intestines, having a positive effect of the type of bacteria as well as their number. When the bacteria digest resistant starches, they form several compounds including gases and short-chain fatty acids, most notably butyrate. Butyrate is the preferred fuel for the cells that line your colon and also has power anti-inflammatory effects. Resistant starch both feeds the friendly bacteria and indirectly feeds the cells in your colon! . . . Celebrating day 26 of #100happydays with some nutrition tips! 😊 . - Emilee x @foodforthought_nutrition . #resistantstarch #fibre #butyrate #guthealth #digestivehealth #microflora #friendlybacteria #gutflora #prebiotics #shortchainfattyacids #vegetables #bakedveggies #salad #simplesalads #hemp #hempseedoil #poweredbyplants #vegan #plantbasednutrition #healthyfood #wholefoods #plantbasednutritionist #nutritiontips #functionalfood #foodasmedicine #nutritionalmedicine #holisticnutrition #foodmoodlifestyle #foodforthoughtnutrition

DO YOU NEED TO BE ON A MEAL PLAN TO BE SUCCESSFUL AT YOUR HEALTH GOALS?⠀ ⠀ Meal plans can be highly successful, especially for short term goals like weight loss. BUT the difficult part comes in when you need to maintain your health, wellness or weight goals. And no one is looking to follow a meal plan for the rest of their life. BORING!⠀ ⠀ ...And to be honest, no one wants to put in the work to lose the weight then when you get off the meal plan you gain it back +some, to have to go through the process again. Hello – is this you?!⠀ ⠀ What I am trying to tell you is you don’t need to be on a meal plan to accomplish your goals!⠀ ⠀ 👉🏻This is one reason I do not write out meal plans. Rather I TEACH!⠀ ⠀ I teach my 1:1 clients in my Simple Nutrition System how to:⠀ ▫️build healthy meals – simply⠀ ▫️integrate these as part of a healthy lifestyle– using these techniques for choosing healthy options when eating out or what to do at a family or friends house⠀ ▫️be flexible for life and not being stuck to one meal plan⠀ ⠀ Rather than tell you what to do. I teach. 📖⠀ ⠀ There is a time and place for meal plans but if achieving long term health goals is your goal too, it is important you have the right system in place for long term change. This is why my clients learn flexible methods that are adapted into their lifestyle.⠀ ⠀ Do you like meal plans – yes or no?👇🏻

#TransformationTuesday⁣ ⁣ From thiccer than a snicker to #leansamgreen lol 💪🏼⁣ ⁣ But honestly the picture on the left was taken June, 2017 and the pic on the right was taken this month.⁣ ⁣ Different angles and lighting aside, I have lost a little over 20 lbs from then to now.⁣ ⁣ But that wasn’t even my goal! Shortly after the picture on the left was taken I decided to make a change. I’m not saying anything was wrong with my body then, I just knew I didn’t feel good. ⁣ ⁣ Clothes were fitting me too tight, I had zero energy and I was definitely not eating the healthiest 🙊⁣ ⁣ Fitness had always been a passion of mine, but I lost it and I wanted to fall in love again.⁣ ⁣ I decided to commit myself to a mini-“cut” for 5 weeks.⁣ ⁣ Giving myself a structured plan was all it took to get me hooked again and I’ve overall been consistent since then.⁣ ⁣ If you’ve ever felt like you’re ready for a change, here are some of my top tips for sustainable weight loss⬇️⬇️⬇️⁣ ⁣ ✨ Ditch the scale ✨⁣ Instead of focusing on a certain number, focus on how you feel! Small changes in your energy, in how your clothes are fitting, how you feel when you look in the mirror are all great ways to measure progress. I highly recommend taking weekly pictures to look back on for motivation!⁣ ⁣ ✨Create a plan and stick to it for atleast 30 days✨⁣ Setting short term goals are the key to success. Try not eating out for 30 days. Commit to working out 3 times a week for 30 days straight. After the 30 days you’re more than likely to continue on because you’ve created a habit.⁣ ⁣ ✨Find a healthy meal you enjoy and eat it all the time✨⁣ Try everything until you find a meal combination you truly like eating. If you’re really focused on achieving your goals it won’t feel competitive and it’ll take the guessing out of what to eat each day.⁣ ⁣ I hope these help you in your journey to a happier, healthier you❤️⁣ ⁣ What other topics are you guys interested in me talking about??⁣ ⁣ #transformationtuesday #weightlossjourney #fatlosstips #healthcoach #nutritiontips #healthmeals #bulktocut #progresspic #motivation #dontgiveup #bodybuilding #fitgirl #fitfam #muscle #workout

NOT ALL MEAT PROTEINS ARE EQUAL 🍗🥩🍤🍣🍖In one serving of meat, you can have different protein and fat content. Cod and shrimp have the least fat. Even though salmon has high fats but bear in mind those are good Omega-3 fats if you compare it to fats from pork and beef. We recommend that you switch protein sources daily, with a combination of plant protein as well. Fish is a good choice 👍🏻 . . #womenonlinechallenge #onlinecoaching #protein #meatprotein #nutritiontips #healthyeating #healthyliving #healthyfood #healthy #nutrition #lifestyle #eatclean #cleaneats #cleaneating #health #healthyrecipes #foodstagram #instagood #instafood #foodporn

SWIPE LEFT FOR A MIND BLOWING FASTer Way to Fat Loss®️TRANSFORMATION and please take just 1 minute to read about Emily’s #fasterwaytofatloss experience!!!!.👏 . “I have been a yo-yo dieter my entire adult life.I have spent thousands of dollars on the next big “weight loss” thing- gym memberships, at home gym equipment, shakes, pills, supplements, videos... If it was out there to buy, I gave it a shot. Nothing truly worked. Sometimes they would for the short term, but nothing was sustainable. I joined a popular gym in March 2018 and was determined to be Fit by Forty. When I joined, I had 1½ years before my 40th birthday. I counted my calories and went 5 days a week. I saw results... until I was too exhausted and always injured from pushing too hard. There had to be another way! I wanted to keep going but I was hungry, tired, and my results had stalled.. . I decided to try the FASTer Way to Fat Loss because of the ENERGY the participants were raving about. I thought I had my food and workout routine figured out- I just needed energy to push through my plateau. BOY WAS I WRONG! (about all of it!) Within two weeks I had the energy I was hoping for... and more than I ever imagined! I found out I could workout less and eat more and start seeing results again. I learned that everything I “thought” I knew from the fitness industry was a wrong. I learned that I can FEEL amazing and LOOK amazing with little tweaks to my normal everyday life. I learned that this is sustainable and I learned that this is how to life your best life. (and I still have 6 months before my 40th birthday! ;) *The photos are four months apart, from doing 2 rounds of the FWTFL, August- December 2018.” ~Emily. . . . . . #fasterwaywithkandk #transformationtuesday #beforeandafterweightloss #losingfat #fatlosstips #fatlossworkout #fatlosstransformation #fatlosshelp #fatlossmotivation #40yearsold #50yearsold #40isthenew30 #momsquad #bodyafterbabies #ivegotgoals #strongmomma #fitmomsimspire #fitmomjourney #busymomma #fitmomma #createyourownhappy #consitencyiskey #nutritiontips #nutritioniskey #8020rule #nutritionfirst #nogymneeded #warwickny

You can wait for the perfect time • OR • Stop fooling yourself into thinking theres one . • If youre ready to transform your body, have a better understanding of Nutrition & training then DM me now to see if were a good fit to work together • January 1st, 2nd, or 30th isnt going to make a difference. •

🔥GUIDE ON HOW TO GET SHREDDED ABS 🔥 👉by @the.perfectdiet - Follow @the.perfectdiet for more amazing content like this! - TAG A FRIEND WHO HAS NO CLUE 💪 ———————— 👉Nowadays people tend to overcomplicate things by trying to sell the easiest solution to getting well-shaped defined abs. We see all these slimming belts and crash diets that do us no good but waste our money. - ✅We provided you with the basic formula to achieving great abs. All you have to do is follow and be consistent. Without consistency, there are no results. ———————— #topgymtips #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary #liftingweights #fitlife #getshredded #shreddedlife #pumpingiron #bodyengineers #physiology #intermittentfasting #leangains #trainharder #benchpress #trainhardorgohome #personaltrainer #fitnessguru #fitnessfreak #nutritiontips #fitnessjunkie #fitnesstime #fitnessphysique #hypertrophy #fitnesslove #fitnessfam #cardiosucks #highprotein

👉🏼All the important facts about Vitamin D——make sure to bookmark this one 🙌🏽 *Take a minute to read through each one - and make sure to get your levels tested ‼️ 🛑 DO NOT just supplement with Vitamin D without getting your levels checked. ‼️It is super important to know what your levels are- because too much Vitamin D can cause serious health issues. 👉🏼So make a annual physical and get those levels checked! ***It is super important to work with a professional on proper dosing instructions and procedure as you do not want to be on vitamin D long term. *** 👏🏻 However- if you do need supplementation I highly recommend and personally use Designs By Health Vitamin D with K2! ☀️I strongly suggest always getting a Vitamin D supplement with K2 as it allows for maximum absorption of Vitamin D into the body. ☀️And if you are supplementing make sure to take it with a healthy fat food ie. eggs, wild caught salmon, nuts and seeds.... ☀️Vitamin D is a fat soluble Vitamin which means it needs fat for it to be fully absorbed by the body 👍🏻 ❓If you have further questions or need help with supplementing- send me a DM or email!! Always happy to help- Xoxoxo . . #vitamind3 #vitaminddeficiency #vitamindk2 #nutritionaltherapypractitioner #ntp #nutritionaltherapy #nutritionfacts #nutritioncoach #nutritiontips #nutritionprogram #nutritionist #holistichealing #holisticnutrition #holisticliving #holistichealthcoach #holistichealing #healthysupplements #digestivehealth #fatsolublevitamins #herecomesthesun

[🎄12 Days of Fitmas-Day 7 💪] .. Over the next 12 days, Im going to be sharing some of the exercises featured in the TIGHT & TONED IN 21 workouts! .. This Chest Press to Chest Fly is one of my favorite upper body exercises for when Im short on time! .. Moderate weight is perfect for the one and you can do it either on the floor or on a bench. .. 1. Start with your arms extended straight up from your shoulders, palms facing towards each other. Keeping a slight bend in your elbow, open your arms out wide to the side until the back of your arms hit the floor, then bring your arms back up to the starting position. .. 2. Next bring your elbows by your side keeping your elbows tucked in and then press the weight backup to the starting position and repeat the chest fly. .. 🌟Want access to the full TT21 workouts?? .. Get on the waitlist for my most popular challenge to date, TIGHT & TONED IN 21(link in bio)! .. The TT21 Challenge is the perfect way to get you back to basics and start 2019 off CONSISTENT, MOTIVATED AND FEELING AMAZING! .. Head over to my profile and click the link to be the first to know when spots open up on Wednesday, December 19th! .. And thx to @bostonstrengthtraining for letting me film these videos! .. .. .. .. .. .. .. .. .. .. #lifestylegoals #slaytheday #workworkwork #fitspo #goalsetting #youcandoit #trainhard #noexcuses #enjoythejourney #strongerthanyesterday #successmindset #personaldevelopment #beyourbest #gobig #neversettle #nourishnotpunish #intuitiveeating #nondietapproach #healthateverysize #macrosmatter #macrofriendly #flexiblediet #caloriecontrol #flexibledietinglifestyle #countingcalories #flexibleeating #nutritiontips #eatgoodfeelgood #eatwhatiwant

🥑Eat more Fiber!🥑 . Follow @roballenfitness for more fitness/nutrition info 😊 . Fiber is super important in the digestive process. It also makes you feel full for longer, lowers blood fat and cholesterol and boosts overall gut health. . The foods listed above are some options that contain a high level of fiber. There are many others though 😋 . The minimal recommended intake is 25 grams/day but the optimal intake is closer to 35 grams/day for women and 48 grams/day for men. . Note that the above values with an asterisk are cooked. . So? Are you getting enough? 🧐 . Thanks for reading and let me know if you have any questions 😉 . . . . #weightloss #fatloss #health #healthylifestyle #fitness #fit #highfibre #dietplan #bodytransformation #nutritiontips #summerbodygoals #nutrition #weightlossjourney #muscle #fatlossprogram #nutritiontips #fatlosstips #fitnessfuel #losefat #montrealfitness #fitnessfood #balanceddiet #gymtime #fiber #highfiber #workoutfood #fibre #summerbody #fiber

Which one is yours? I Love them both 🙈 However I need to stay on diet 🙌🏻 #Repost @nutriitional with @get_repost ・・・ TEAM PEANUT BUTTER OR NUTELLA? 🍫🥜 - 💛 If you had a choice between the two spreads, which one would you go for? - - I’m a diehard crunchy peanut butter fan 😋 not only because it’s significantly more nutritious but also because I just love nuts! I do enjoy Nutella from time to time in moderation but the high sugar content keeps me away. 🙊 - - My tip is to use Ezekiel bread or rice cakes which are both low in calories & delicious and use a tablespoon measurement to portion control. Let me know which side you’re on! 😈 ⤵️⤵️⤵️ ————————————————— ----- 📸@lizhwangbo 😍 — . . #guthealth #weightloss #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #dietplan #dietfood #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods

Fat loss food by @thefashionfitnessfoodie - As convincing as 292,600,004 articles on google are, there really isn’t such a thing as a ‘fat loss’ food.⠀ ⠀ All food we digest contains energy, which means all foods contribute to our calorie total for the day ⚡️This isn’t a ‘bad’ thing - it’s how you survive, live your life and have the inclination to read my excessively long Instagram captions.⠀ ⠀ Fat-loss simply occurs when across time, you are eating LESS calories (energy) than you’re using through activity (such as living said life, scrolling down my captions etc.)⠀ ⠀ That being said; at the cost of actually making this tiny square useful beyond ‘lol everything ! ! !’, eating in a calorie deficit with a diet which;⠀ ⠀ 1. is relatively high in protein (to promote mostly fat-loss vs muscle loss.) 2. is fairly micronutrient dense (so you don’t feel shitty and get ill. Cus that’s not conducive for fat-loss.) 3. is still inclusive of lower protein, less filling, less micronutrient dense foods you love. Just in appropriate amounts (so you are still nailing 1 and 2, but within your deficit.) 4. is bloody sensible. Cutting your kcals stupidly low will make standing up feel as exhausting as 4 sets of deadlifts. Let alone having energy to do 4 sets of deadlifts.⠀ ⠀ There’s no universal ‘best’ food for weight loss. It’s too simplistic to say low calorie foods or whole foods are best. And retrospectively, that all higher calorie foods or processed foods are ‘bad’.⠀ ⠀ Cus really; it’s down to you how you create that energy deficit 💃💃💃 Pretty kool right? . . . . . #weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatchers

Eating a balanced diet is vital for good health and wellbeing. Food provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow and function properly. We need a wide variety of different foods to provide the right amounts of nutrients for good health. . . . . nutrition balanceddiet bestfood bestfoods harefit wholefood healthybody eatwell eathealthy —— By @starathletes_ Chosen by @foodsile —— #fitnessfood  #fitfood #fitfoodie  #eatyourveggies  #eatarainbow #healthyfats  #guthealth #antiinflammatory  #healthyfood  #nutrition #nutritionplan #eatfit #bodybuilding #protein #ighealth #fitmeals #nutrion #nutritionable #supplements #mealprepping #fatlosstips #nutritioncoaching #balancednutrition #nutritiontips #bodytransformations #nutritioncoach #fitnessmeals #healthyfoodchoices #nutritionblogger #fatlosshelp

Tonights dinner with the PH Health Coach’s! Cheers to nutrition, but sometimes you just gotta ignore your own nutrition advice 🍷🙌🏻 . . . . . #healthyeating #healthylifestyle #healthandwellness #keto #paleo #whole30 #nutrition #nutritionist #naturallyhelaine #nutritiontips #nutritionistapproved #fitlife #lchf #lowcarb #carbcycling #fitfood

Have you ever skipped carbs at breakfast? Answer👇🏻. . . For me, if I skip carbs during breakfast I often feel HANGRY wayyy before lunch. I find that having a balanced breakfast full of carbs really helps me focus on work until I get to lunch. . . Credit: @wholesomeroots.rd #nutritioncoach #balancedme #nutrition #wellness #plantbasedrecipe #easyrecipe #healthybreakast #breakfastidea #homemade #mealprepideas #foodcomparison #stepbystep #nutritiontips #eatbetternotless #allfoodsfit #portioncontrol #eathealthy #healthyeats #wholefoods #gethealthie #workingwomen #bossbabe #buildconfidence

I just need to take a moment...to cry with joy. 😭 To clap my hands loud. 👏🏼 To SING. Because...this was the week my husband meal prepped. 😂 It’s a miracle y’all. The lord hath provided. It only took 3.4 years of marriage and multiple weeks of him slinking in the background, watching, waiting, learning from my ways🍴It has been so amazing to pack up my meals in .25 seconds and not have to think about cooking my meals this week! ❤️🕺🏼💃🏼 Thanks babe! 🙌🏼

THINK CARBS ARE BAD? KEEP READING👀👇🏼⁣ ⁣ ✖️ON THE LEFT (almost 3 years ago)⁣ • Feared ALL carbs & would eat barely any⁣ ⁣• Was CONSTANTLY on a diet..trying every Pinterest fat loss hack I could find⁣ ⁣• Working out 6-7 days a week bc I had anxiety if I didn’t⁣ ⁣• Eating 1,000 cals a day maybe⁣ ⁣• Having major binges every time Friday night rolled around⁣ ⁣• Thinking I still needed to lose more weight & was CONVINCED that carbs were what was stalling my progress⁣ ⁣• No confidence AT ALL⁣ ⁣ ✖️ON THE RIGHT (this summer)⁣ ⁣ ✨ No more uncontrollable weekend binges⁣ ✨ Eating around 1,800 cals a day & PLENTY OF CARBS⁣ ✨ Focusing on real, nutrient dense food that makes me feel good..not that bullshit “low cal” foods that’s loaded with chemicals & processed crap⁣ ✨ Working out 5 days a week⁣ ✨ Lifting heavy, plus HIIT cardio 3ish times a week⁣ ✨ No more food anxiety & am CONFIDENT every time I’m out to eat or in social settings⁣ ✨ (Also gained some lean muscle heheh)⁣ ⁣ “But Genelle I literally look at carbs & gain weight” I understand, I told myself the same thing..but I promise that’s not true⁣ ⁣ It’s really hard when we’re being told on social media that if we just cut calories & carbs we’ll lose weight⁣ ⁣ But what you’re NOT being told is what that’s going to do to your body long term⁣ ⁣ That it will not only effect your metabolism & progress (your metabolism will adapt to too low of calories & progress eventually will stall), but also your relationship with food🙅🏼‍♀️⁣ ⁣ One of the biggest things I teach my clients is that we DO NOT need to fear food..it’s what fuels our bodies & keeps us thriving, and also that CARBS are not the enemy..if we want to build muscle, get leaner, & have an overall healthy functioning body, we need them⁣ ⁣ If you’re someone who thinks carbs will make you fat, constantly are trying to diet, dealing with binging & “falling off track” every weekend & is FED UP with making little to no progress, I’m talking to YOU.⁣ ⁣ Ready to FINALLY leave all of these issues in 2018? I have 5 spots open NOW for 1:1 coaching starting in January, head to the link in my bio or DM me to apply & save your spot for the new year!💛

I needed this! We all need this! Everyday! You’re almost there! Today, look at how far you’ve come - even if it’s not as far as you’d like! You’re still going, you’re still progressing! Don’t stop progress because it’s not happening as fast as you want it too! You are here today for a reason and you’re not where you started for a reason and that’s something! 💯💯💯 . . . . #healthymind #healthylifestyles #healthier #justdoitalready #healthylifestylechanges #postpartumbody #mombody #mombodytransformation #igfitfam #fitfamily #instafitfam #fitnessfun #fitnesspro #fitnessfreaks #fitinspiration #fitjourney #healthier #healthyish #healthysnacks #healthlife #healthygirl #healthykids #nutritionable #nutritiontips #nutritional #veganpower #bajardepeso #perderpeso #organicbaby

ARE YOU DRINKING ENOUGH WATER?? . Interestingly, water is one of the most challenging areas that most people are struggling with. 7 of out 10 patients that I see each day in my clinic do not drink enough water. Below are 10 fun facts for you to take home: 1) For those who want to lose weight: - The more water you drink, the quicker you lose weight. 2) For those who want to ease pain and inflammation from arthritis, joint pains, and other inflammatory conditions: - Water can help you ease pain, almost instantly, and its COST-FREE! 3) For those who want to reduce gout pain and get rid of gout: - Drink at leat 4L/day or more. - When you have gout attack, water is the first remedy to ease pain! 4) For those who want to lower high blood pressure: - Yes, water is the way to go, keep your water up! 5) For those who want to get down the blood sugar levels: - Yes, again - water! 6) For those who have constipation: - Drink more water! 7) For those who have acne skin, period pain, PCOS, and other hormonal-related issues: - Water is the first thing in your to-do-list! 8) For those who are easily get irritated, fast-tempered, emotional, and stressed: - Water will help soothe and calm you down. 9) For those who want to increase their performance at work, study, with sharper minds: - Water is the way to go. 10) For those who want to improve their overall health status: - Yes, more water! Feel free to share the article with your friends and get them to drink more water today! Much love, Angeline BBDiet Check out full article on water below https://www.bbdiet.com.au/blogs/are-you-drinking-enough-water . . #nutritioninspiration #positiveattitude #healingwater #plantpower #healthyrecipes #healthyliving #healthylifestyle #nomoredieting #behappywithyourself #backtobasics #diseasefree #backtobasicsdiet #wholefoodnutrition #wholefoodsplantbased #wholefooddietitian #wholefooddiet #letfoodbeyourmedicine #eattolive #nutritionprogram #healingfood #gout #eatmoreweighless #nutritionfacts #diabetesfree #nutritiontips #nutritionadvice #dietitiantips #dietitianapproved #healthbenefitsofwater

Yum! Chia seeds have many health benefits that you can take advantage of in many more ways than just making chia seed pudding! They are also great in smoothies, on top of yogurt, and more. Learn about the health benefits of chia seeds here with link in bio. melissashealthyliving #rdapproved #healthyeating #healthylifestyle #glutenfree #snacktime . . . . #eatright #cinnamon #chia #chiaseeds #seeds #brainfood #eatrealfood #instayummy #healthymeals #chocolate #nutritiontips #nutrition #wholefood #cinnamon #metabolism #dessert #instayummy #honey #healthyliving #healthymotivation #cocoa #fitliving #instayum #sweettreats #holidayfood

Unlike our ancestors, weve been brought up in an era of overwhelming influence to adhere to the status quo. Were groomed to obey propaganda and trust in expert research and analysis based on skewed data. Its okay to challenge common belief. As a society we rest highly on the findings of others rather than conduct our own independent research and form conclusions using unbiased data. Education is key. We have little desire to implement things which we dont understand. The battle between benefit and effort is as one sided as its ever been. (E.g. if tasks require more energy and effort than were prepared to give then the benefit obviously isnt worthwhile.) Teach yourself where formal education isnt available but never stop learning. Your life and those who rely on you deserve more. Stay passionate in your pursuit of progress! • • • • #healthgoals #nutritiontips #fitnesstips #inspirationalquotes #healthier #coachinglife #fitnessjourney #wellnessjourney #nutriton #fatlossjourney #quotesaboutlife #healthyhabits #weightlossmotivation #fitfam #fitsquad #healthbenefits #fightobesity #insulindependent #intermittentfasting #bodygoals

Rotations can get busy & I don’t always get to sit down for a full lunch...so when I got home today I was still hungry and in need of an afternoon pick-me-up! Lunch numbah 2 deets 👇🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sautéed up 1/2 red bell pepper + 1 t minced garlic + 2 C raw kale + 2 T olive oil + s&p to taste. Cracked an egg in and BAM, lunch is served. Quick, easy, simple, delicious. This garlicky kale is seriously so good - and inspired by a dish my undergrad dining hall made @unhdining 🤘🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #emmyseats #glutenfreeliving #rd2be #glutenfree #bostonfoodies #healthylife #healthyeats #nutrition #food #foodgasm #nutritiontips #foodie #healthyish #goodeats #celiac #glutenfreelife #healthyrecipes #celiacdisease #celiaclife #nutritiousfood #glutenfreefood #celiacfood #celiacsafe #dieteticintern #intuitiveeating #veggies #unhdining #kaleyeah

A few days ago, someone asked me if I do “transformation” or “progress pictures” with my clients. My answer? Absolutely not. Never have…never will. Here’s why 👇🏽 . . Your body is NOT the most interesting thing about you…nor is my body the most interesting thing about me.🤷🏼‍♀️ . . Yes, it’s interesting that nutrition + exercise can be used to alter the physical body—in fact, the science of that makes my inner nutrition nerd GEEK out. 🤓 . . But…those physical alterations are FAR from the most interesting things you’re capable of as a human—and I really don’t believe those changes you see from picture to picture will make you chewly happy in the long run. . . So, when I say the journey to “Living Gently” isn’t about what your body looks like…I really, really, mean it. I mean it so much that I’ll never ask anyone (even myself!!) to send me a “progress picture”—because even this request defeats my message. 🙊 . . ✨Actions (even pictures, at times) speak louder than words.✨ . . Instead of tracking aesthetic changes with my clients, I choose to track changes with habit, mindset, & quality of self-speak. 🙌🏽 . . I find that THESE changes have the potential for lasting success in health & happiness. These are the changes that will have you falling in LOVE with the most interesting things about you, rather than falling in hate for what you feel like you lack. . . What are some of your experiences with transformation/progress pics? 👇🏽🤷🏼‍♀️👇🏽 . . #yourschewly #transformationpic #progresspic #nondietapproach #nondietdietitian #wellnessjourney #intuitiveeating #healthyeatingtips #nutritiontips #healthychoices #foodfreedom #selflove #positivemindset #nutritioncoach #roanoke #sml #virginia

Not being prepared is one of the biggest set backs when it comes to maintaining a healthy diet in today’s modern busy world. The number one thing I hear from clients is “I don’t have time”. Pick one day out of your week to go grocery shopping. Before heading to the store spend 10 minutes planning your meals. Think to yourself what am I going to eat for breakfast, lunch, and dinner Monday-Friday (or whatever days you work). Then compose a shopping list of the things you will need to buy. I’m old school and love writing it out long hand, but there are so many ways to do this, use the notepad feature on your iPhone or even download an app! Meals during your work week don’t have to be complicated or overly time consuming. With just a little preparation each week the chances of you ordering that pizza last minute because you worked late will be reduced and your body will thank you!🍏🍇🥦💚 #nutritiontips #holistichealth #homecooking #happybodyhappymind

I won’t lie, this can be a hard time of the year to continue to eat healthy. Party eating, stress eating, comfort food eating, the weather sucks outside eating, I could go on with the reasons lol. . Fortunately I had a few things in the fridge that needed to be cooked up before going bad, ending a week long of laziness and eating out. . Some tips to reduce holiday damage: . - drink a couple of glasses of water with your meals, this will help fill you up faster and lower your chances of overeating. . - limit your liquid calories, that means alcohol, lattes, egg nog, pop etc. It’s not too hard to double your daily calories with beverages. . - don’t add salt to your meals and use low sodium ingredients when possible, this will help with the water weight. . - this is the big one: try not to skip the gym! December is probably the slowest month in the gym; when it should be the busiest. It can be a month long food fest for some, telling yourself you’ll get back to the gym in January isn’t doing yourself any favours. Losing weight takes enough work, don’t make it harder for yourself. If you can, get to the gym on Boxing Day, you will feel a lot better physically and mentally. . - If you have a really bad day, don’t beat yourself up over it, just follow it up with more balance the next day. . . . . . . . . . . . . . #fitnessgoals #fitness #fitlife #fitnessaddict #personaltraining #peronaltrainer #bodybuilding #halifax #novascotia #photooftheday #exercise #health #nutritioncoach #healthandfitness #healthandwellness #gymlife #canadianfitness #ilovefood #healthylunch #fitnessfood #foodporn #foodphotography #absaremadeinthekitchen #mealsmadeeasy #nutritiontips #holidayeating #christmasseason #chickenteriyaki

These foods are not only low in calories but also super high in nutrients so this is a quick reminder to always add more fruits and veggies to your meals 🙏🏼 To cover your nutrients, be full and satisfied while staying lean 💪🏼 - And if you think veggies taste boring then you just don’t know yet how to make them delicious ✨ Try stewing them in a pan with herbs and spices plus a good sauce is key like tahini with lemon and nutritional yeast 😋 - Basically all veggies and most fruits are low in calories so I encourage you to try new fruits and veggies 🙌🏼 Years ago I didn’t even know about beetroot or sweet potatoes and now they are one of my favourites so go grocery shopping like Indiana Jones 🤠 and discover what mother nature has to offer + research ways to prepare them so they taste yum + you can always sneak some in your smoothies for example 😉💚 ————————————————— ----- 📸 @vegainstrength . #slowlyveggie #healthysweets #healthytips #realfoodrealcolors #guthealth #weightloss #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #dietplan #dietfood #wholefoods #healthydiet

HOLIDAY TIP: 2 healthy + 1 fun 🎄🍽 one of my favorite simple tips to survive the holidays, or really any big gathering that involves food, is to structure your day as a 2️⃣➕1️⃣ - so what does this mean? whether its a dinner party, a family lunch, or a holiday brunch - let that be your FUN meal of the day. eat what you want, enjoy it, and leave the guilt behind. - at your other 2+ meals and snacks of the day, make sure you are choosing healthy foods that are packed with nutrients to help you feel your best! this means fruits, veggies, lean proteins, healthy fats, and whole grains! - looking for more tips to stay healthy through the holidays? click the link in my bio for my FREE top 12 tips holiday guide 🎅🏻🍪

Christmas is 6 days away. New Years Eve is 13 days away. Ahem. Meaning 2019 is almost here! . . It’s gonna be AWESOME and we’re gonna eat and celebrate and love on our loved ones (and probably also get mad at them because.. who doesn’t?) . . But let’s talk about AFTER the holidays. . . Three words. . . Bloat. Low energy. Brain fog. . . I know ALL you can think about is the holidays right now but my team and I KNOW how people going to feel AFTER so we’re preparing by planning on throwing a 30 Days to Healthy Living group RIGHT after the holidays (options January 1st or 7th) to: . . Help you feel better. Lose those extra cookie Christmas pounds. Or if you’re like me (cause I like gaining weight because MUSCLE), let’s just feel the best we can so we have KILLER workouts. . . You may only be daydreaming about holiday pies and mashed potatoes.. but if you’re starting to worry about what’s gonna happen after, PLEASE reach out and I’ll share info on this group! Can’t wait to hear from you! ❤️ . . . . . . #20something #adulting #adultlife #advice #perfectionism #collegestudent #college #collegefitness #quarterlifecrisis #fitness #health #freshman15 #graduation #corporatejob #corporategirl #postgraduation #thestruggleisreal #macrocounting #iifym #struggling #affirmations #fitcollegegirl #healthycollegestudent #nutritiontips #cookingtips

Here’s an idea for a Christmas lentil loaf, pals (or for any celebration really)! 👍💚 Details 👉🏼 2 cups boiled lentils (I used pardina lentils), 1 cup quick oats, 1/2 cup walnuts (crush them into small pieces), 1 cup lentil flour, 4 tbspn chia seeds (I soaked them in 1/2 cup water for 10 min), 2 tbspn extra virgin olive oil, a little bit of water if necessary (I used 1/3 cup). Swipe to see video with the mix consistency you need. Spices are the key 👀 👉🏼 1 tspn dried oregano, 2 tspn fresh rosemary (or use 1 tspn dry if you can’t find fresh rosemary), 1 1/2 tspns salt, 1 tspn pepper, 1 tspn cumin, 1 tspn garlic powder, 1/2 tspn merken (or use smoked crushed red pepper). Add more spices to your taste if you like, of course! 👌NEXT 👉🏼 Mix everything in a bowl except 1 tbspn olive oil and knead for 5-7 minutes ‘til everything is properly mixed. While kneading you will also partially crush the lentils and that’s ok! Coat a baking pan with that 1 tbspn olive oil you have left, pour your mix in the baking pan and put it in the oven at 370 F for 20 min. That’s it! 👌💚 I am serving it with mushroom gravy on top. Hugs from the south of Chile! 🇨🇱 🤗 .............................. Por aquí les dejo la idea de un budín de lentejas para Navidad chiquill@s! 👉🏼 Detalles: 2 tazas de lentejas cocidas, 1 taza de harina de lentejas, 1 taza de avena instantánea, 1/2 taza de nueces (las molí en pedacitos chicos), 4 cdas. semillas de chia (las empapé en 1/2 taza de agua durante 10 minutos), 2 cdas de aceite de oliva, y un poco de agua (swipe para ver consistencia de la mezcla en video). Las especias son la clave 👀 👉🏼 1 cdta de orégano, 1 cdta de romero fresco, 1 1/2 cdta de sal, 1 cdta de pimienta, 1 cdta de comino, 1 cdta de ajo en polvo, 1/2 cdta de merken (o usen ají rojo ahumado). SIGUIENTE 👉🏼 Mezclar todo en un bowl menos 1 cda de aceite de oliva y amasar la mezcla por 5-7 min., con eso molerán parte de las lentejas. Cubrir molde con la cda aceite de oliva que queda, verter la mezcla y hornear a 187 C durante 20 min. ¡Eso es todo! Vayan probando para que lo aliñen a su gusto, yo amo el ajo y le podría poner un kilo de ajo 😂😂 abrazos desde el sur de Chile! 🇨🇱 🤗

💥DO YOU HAVE AN ACTIVE JOB?💥 - One of the main benefits of the gym is to counterbalance the lack of movement in our day. - But if you’re already moving and lifting stuff all day at work... - 🤷‍♂️Your needs are going to be different than someone who sits at a desk. - This goes back to the point that not everyone has to do the same thing for exercise. - 30k steps and then a workout afterwards is going to be tough for ANYONE to recover from. - For someone just starting out? It’s a great way to burn yourself out quick. - Instead of killing yourself for a few weeks and quitting... - Let’s start by figuring out what you can recover from! - This will gradually increase as your body adapts. - Don’t beat yourself up after a 12 hour day on your feet because you don’t have the energy to hit the gym. - For someone that’s always moving at their job: - ✅Make sure you’re getting the right food and the right amount of food. - ✅Make sure you have some sort of de-stressing practice before or after work. - ✅Get clear on your goals. - Hope this helps! - TAG someone that needs to see this! - - - - #easywins #weightloss #weightlossjourney #weightlossdiet #weightlossplan #fatloss #fatlossjourney #nutritiontips #fitness #fit #fitnessmotivation #fitnessjourney #healthydiet #healthyweightloss #weightwatchers

Forgot to take your dinner out of the freezer this morning? If you’ve got frozen shrimp and a bunch of random veggies on hand, you’re only 20 minutes away from a delicious and nourishing brain-boosting meal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Defrost shrimp under cold running water in a colander - Meanwhile, cut up your veggies... I used zoodles, red onion, spinach and mushrooms - Throw your veggies in a pan with some avocado oil and season with whatever spices you like. Cook until tender - Remove veggies, add some butter and shrimp. Season with garlic powder, salt and pepper. Cook until opaque, 2-4 minutes. - Toss everything in a bowl with some lemon juice - Enjoy #highfat #lowcarb #foodismedicine #easymeals #takebackyourbody #healthymeals #paleo #whole30 #pegan #eatclean #eatyourgreens #guthealth #hormonebalance #eatmostlyplants #fiber #ketogenic #ketodiet #mealprep #weightloss #nutritiontips #eattherainbow #motivation #sugarfree #glutenfree #dairyfree #autophagy #proteinfast #healthtips #carbcycling

Problems are not stop signs, they are guidelines. - - A client shared this with me tonight. Many of you out there have been in the same mind frame. We use avoidance to forget how deep our pain has grown. I promise, It is less painful to walk the road back to good health. We will find a way together. - - #letsgetbettertogether #unifynutrition #nutritionliteracy #physicalculture #strengthtrainingforwomen #metabolicflexibility #strongman #powerlifting #weightlifting #Mexican #americanirongym #extremeironprogym #nutritioncoach #eliminationdiet #longevity #heritage #eliminationdiet #nutritionistofinstagram #adultacne #wellness #nutritiontips #Mexicannutritionist #Mexicannutrition #firstgenerationgraduate #strongmansocial #ladieswhostrongman #minimialistnutrition #ndtr #nutritionforyourskin #nutritionforlongevity

I’m going to just start asking why not live a plant based lifestyle? Can anyone provide good reasoning or an argument for a better path of nutrition? I have no agenda, I’m just seeking the truth. ⚡️🌱🙏💯 - - #vegan #govegan #veganhealth #vegandiet #veganliving #veganlifestyle #naturalhealth #health #plantbasednutrition #plantbased #planbasedlifestyle #lifestylemedicine #plantbaseddiet #healthylifestyles #healthtips #nutritiontips #nutrition #holistichealth #energydiet #longevity #healthiswealth #foodismedicine #nutritioniskey #healthyliving #healthydiet #healthyeating #naturalremedies #holisticnutrition #holisticlifestyle #natural

Home alone means time to BAKE!! 🧁 #swirlcinnamonbread

P.S.A. This just in. Juice cleanses are complete B.S.! _ Let’s just set the record straight before we all get our panties in a bunch. What do you hope to get from a “Juice Cleanse”? What have you actually been told it will do? _ 🤷🏼‍♀️Lose weight? 🤷🏼‍♂️Detoxify your body? 🧙🏼‍♂️Wizards will make you lords? 🧚🏼‍♂️Fairies will make you fly? Now here’s some news for you. Juice cleanses don’t actually detoxify anything. We have a thing or two called a liver and a kidney. Weird huh?? Instead of trying to cleanse, focus on eating fruits and vegetables. They don’t give your body “Everything” it needs. At first you will have that feeling of, _ “This is AMAZING”!! _ Then the initial energy will go away because of the lack of, well everything. Your body needs a mix of carbs, fats, and proteins to work correctly.🤔 _ It WILL make you lose weight!! OMG I said it. Is that the police 🚔. _ If you put yourself in ANY caloric deficit, you will lose weight. Twinkie diet! McDonald’s diet! Anything in a caloric DEFICIT will make you lose weight. But this is not real life and it is very dangerous to play this game. Same thing with IIFYM. Very dumb and very dangerous. It saddens me that this is sold as “Nutrition” these days, and most people buy into it because it’s cool, or the “In” thing to do?? _ How about living a full life to play with your kids or grand kids, is that cool? _ Or maybe live out a long life for your partner, will that be enough? _ If you have ANY questions about nutrition I’m a phone call away, and it’s completely free of charge. You may actually be better off having an educated opinion. I’m here for all if you. ❤️ . . . . . #nutritioncoach #nutrition #fitness #weightloss #healthylifestyle #health #fitnessmotivation #motivation #diet #weightlossjourney #fit #fitfam #healthyfood #workout #healthy #nutritiontips #healthyeating #wellness #fitnessjourney #fatloss #gym #cleaneating #frankfortillinois #losingweight #eatclean #fatlossjourney #healthyliving #food #mokena #personaltrainer

Just a friendly reminder if youre looking at your veggies and worrying about their calories. _ There are TOO MANY benefits to veggies that your should maybe spend that energy elsewhere! _ Double tap if you agree! Xo _ #Repost @thefashionfitnessfoodie • • • • • because unless you’re slamming 4kg of the stuff in a 24 hour window, you’re probably good.⠀ ⠀ (If you are, I’m not sure what to say. Maybe I’ll make a sarcastic infographic on that, too.)⠀ ⠀ Focus on the bigger, less leafy rocks❤️ _ #nutritionplan #nutritiontips #nutritionstrategy #balanceddiet #balancedmeal #balancingmeals #healthyhabits #healthytips #healthyeats #healthyeating #healthyeatingtips #eatfoodfeelgood #rdeats #allfoodsfit #foodtips #flexibledietiting #cookwithcolour #eattherainbow #colourfulcooking #veggieworld #winnipegnutrition #ywgnutritionist #winnipegnutritionist #activewomennutrition #nutritioncoach #nutritioncoaching

Looking to get fit and lose weight this year❓❓❓ It’s time for New Year’s resolutions and we got you covered here at The Vitamin Shoppe. Are you tired of dieting, struggling with weight loss, at a weight loss plateau or just looking to improve your overall health and well-being? Our in-store Registered Dietitian Nutritionist @tom_zachmann is gearing all of our spark sessions in January towards losing weight in a practical, manageable and sustainable way, so that you can reach weight-loss success all year long. Also, If you haven’t done so already schedule a complimentary 1 on 1 nutrition consultation with our in store Registered Dietitian Nutritionist Thomas Zachmann, RDN, CDN.

See the article that supports this graphic with the link in my bio. #1%better @james_clear

Brave girl, . promise me you will not shrink yourself in order to make others feel comfortable. . #realisrare #NeverSettleLifestyle #NeverSettleNutrition #NSL #bestself 💎

Health Is Wealth! Live a richer life today by taking a step closer to your healthy life with any of our nutritious CBD products! BE || BETTER2DAY

Meet Michelle, she’s in her 50’s and we met her in the 8 week beginners group of HBF a couple of years ago 🕺 . She continued to train with us post HBF and started slow but stayed consistent 🧐 . Now she’s pretty fit & strong she needed a new challenge 🧐 so we’ve just started incorporating handstands into her programs 😲 . This was her first attempt, how amazing is that 🤸‍♀️ . Michelle is pretty awesome and we can’t wait to see what she achieves next year 😎

🚨🚨🚨🚨🚨PLEASE READ 🚨🚨🚨🚨🚨 - - - - Do you know how important is hydration for your workouts? If you didn’t know your muscles are mostly composed of water. If proper amount of fluids isn’t delivered to them they simply won’t function properly. How much do water do you need to take? Well that’s relevant because everyone is different as every body type around. Listen to your body, it always speaks to you in many forms. Just drink water until you start peeing clear. Other thing is that when you are going through intense workouts your body looses a lot of essential minerals and vitamins as well as electrolytes. Most people what would do is just simply drink a sports drink like Powerade or Gatorade but that doesn’t really do shit. That’s just simply simple sugars that can spike your blood sugar levels and may result in a hypoglycemic crash. So the solution to all of this is to drink enough and sufficient water prior to your training sessions and feed yourself with proper and clean food filled with high quality nutrients and minerals to perform exceptionally in the gym. #BodyBuilding #Fitness #FitMen #FitBodies #FitFam #Exercise #Workout #Underdog #Athletic #Health #StayHumble #NutritionTips #Hydration #Performance #GivingBack

Bon appétit ! Ce midi cest : blanc de dinde, oeufs, lentilles et haricots verts !! Bizzz

Vacation day 2 , with tip #2 : if you don’t like it , don’t eat it ! I feel especially at Disney this is important because food is always included, desserts and appetizers and drinks as well: so it’s easy to just stuff it all down because it’s paid for : but for me is rather save my appetite for something I really want and can enjoy: this snowman pretzel was really not my thing, so I chucked it : we have dinner at Cinderella’s castle later and I’m sure I’ll have much better options ! #vacationtips #disneytrip #disneychristmas #fittips #vacationtips

The word superfood is thrown around far too loosely, but coconut oil has a ton of health benefits. I’m no holistic hippie psycho, but it’s amazing what certain foods can do for your overall health and wellness. Once you get past the ridiculous weight loss claims and dive in, you realize all the amazing benefits coconut oil has for your immune and gut health. It’s great for cooking as well due to its high saturated fat content (i.e. it remains stable at high temperatures). . #health #wellness #diet #foodie #nutrition #nutritionist #sportnutrition #healthyfood #dieta #mealprep #mealplanning #fitspo #fitfam #bjj #healthylifestyle #coconutoil #keto #ketodiet #lowcarb #lowcarbhighfat #dietfood #nutritiontips #sportsnutrition #immunebooster #guthealth

Do you find yourself making excuses as to why you’re not able to go to the gym? . Why you’re not able to eat healthy? . It’s too hard for your circumstances?? . I believe in using the tools you have in front of you to do your best. . I used to say how hard it is to eat out or on the go where I live - truth, but it doesn’t mean that I give up. We all just have to figure out our best options and go with it. 🤓 . The same can go with workouts. Don’t have time to go to the gym? Wake up and do a quick 20 minute ⌛️workout in your bedroom. . DONE ✅ . Make 2019 a year with #noexcuses . Photo by @loriboates

Drinking a can of soda doesnt seem all that harmful--tasty, a burst of energy whats not to like? Sometimes it is even used when someone is sick... But it is NOT healthy, and quite honestly NOT SAFE to consume! There are many healthy alternatives to soda and sugary beverages...here are a few: *Water * Lemon in water *Fruit/Herb infused water *Tea *Healthy smoothies *Fruit infused sparkling water/seltzer Stay hydrated! Stay healthy! #health #dontdrinksoda #stayhydrated #ballet #dancer #foodismedicine #vegan #healthy #healthyliving #eattolive #fitness #dancersofinstagram #dancersofig #foodblogger #nutritioncoaching #progressnotperfection #worldofballet #nutritiontips #nutritionfordancers #nutritioncoach #dancerslife

Like this if you think all doctors should refer their patients to the local farmer 👨🏾‍🌾👩🏼‍🌾

Did you know there is a difference between wild-caught vs farm-raised fish? - I didn’t even know it mattered what type of fish I was eating until earlier this year. I thought if I were eating any fish at all, I was doing a good job of getting my protein in. - However, what I didn’t understand was the importance of Omega 3’s that are found in wild-caught fish, such as salmon, mackerel, sardines, and lake trout. - Omega 3 fatty acids are essential fatty acids, meaning our body cannot produce them on its own, so we must get them from diet or supplementation. And diets that are low in omega 3’s have been linked to diabetes, impaired glucose tolerance, hyperinsulinemia, hypothyroidism and more diseases. - Consuming the recommended 3-4 servings of wild-caught fish each week helps to increase your Omega 3 intake, which leads to decreased inflammation in the body, lowering triglyceride levels, enhancing insulin sensitivity, and promoting fat burning capabilities within the body. - So let me ask you this, are you consuming 3-4 servings of wild-caught fish each week? . . . #nutritiontips #nutritionfacts #nutritioncoach #teamhalfletefitness

👊🏼BIG BONES🍖 by . @corebodyfitness - Do they really make you FAT? - 🤦🏼‍♂️Often times we hear people say, “I’ll never lose weight”, “I’ll always be big”, “I eat healthy and can’t lose weight” etc. and they blame it on the fact they are big boned. - 😜The reality! Yes you may have a bigger bone structure than others. But that is not the reason you can not drop body fat. Most people hold their weight in their soft tissue, muscle tissue, fatty tissue, and organs. - So being big boned is not a reason for lack of Fat Loss (if that’s your goal) - 💯Lack of fat loss comes down to 1 main thing. You’re nutrition. If you struggle with this it’s because you’re not eating RIGHT! Don’t misunderstand eating healthy with eating right. Huge difference there too. That’s a whole other post topic itself. - So stop blaming and start doing and the results will come. - - - #topgymtips #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary #liftingweights #fitlife #getshredded #shreddedlife #pumpingiron #bodyengineers #physiology #intermittentfasting #leangains #trainharder #benchpress #trainhardorgohome #personaltrainer #fitnessguru #fitnessfreak #nutritiontips #fitnessjunkie #fitnesstime #fitnessphysique #hypertrophy #fitnesslove #fitnessfam #cardiosucks #highprotein

It’s the holidays. 🎄. I get it! It’s hard! Kind of like I reflected back during Thanksgiving, enjoy the moments of the season, BUT don’t make this the excuse for going on a two week bender. Here’s a couple tips:⁣ ⁣ •Don’t go to parties starving! Have a balanced and protein rich breakfast and balance out the rest of your day based on what you have planned.⁣ ⁣ • If you can bring something to the party to share you will feel confident eating, bring that!⁣ ⁣ •If you’re drinking, try to stick to clear liquors + soda water. Throw in some limes for fresh flavor!⁣ ⁣ • If you’re tracking, divide the total amount of calories by 4 to count for carbs. Example- Mich Ultra would be approximately 25 carbs. ⁣ ⁣ • If you’re tracking, leave yourself some room for the party time! Plan for that in your tracker, then reverse your day! Then you know what you have room for when it comes to having a good time.⁣ ⁣ • Give yourself a little wiggle room and enjoy yourself and your time with your loved ones! 📸 @baw3_photo . . . #holidays #nutrition #keepitincheck #enjoyyourself #christmas #newyears #nutritioncoach #foodcoach #crossfit #fitness #workout #momswholift #mom #crossfitmom #fitmom #macros #iifym #flexibledieting #yougotthis #nutritiontips

❄️ So, my plan was to have a nice wintery theme for December. But, welcome to Southwestern Ontario, where one day there is snow, and the next you can sit outside!⠀ ⠀ Although the Santa hat helps right? 😂⠀ ⠀ ☀️ Today I want to talk about a really important winter topic, vitamin D. ⠀ ⠀ ☀️ Today may have been super sunny, but chances are, you didnt get enough vitamin D from it. Vitamin D is a special vitamin that is synthesized in our skin from sun exposure. You can get from some foods but there arent many, and most arent vegan if you eat plant-based.⠀ ⠀ 🌞 In the summer time, we get quite a bit of vitamin D from the sun. All you need is about 10-15 minutes of sun exposure, and you have your daily needs. ⠀ ⠀ 🥶 Unfortunately, most people in Northern climates do not get enough vitamin D in the winter. While vitamin D can live in our fat cells for a while, we do not store enough for the entire winter. This leaves us at risk of deficiency during the cold months (just to make that time even worse!)⠀ ⠀ 🍄 So, what should you do? Well, first, try your best to eat vitamin D rich foods such as fatty fish, mushrooms, fortified plant beverages/orange juice, milk, and egg yolks. You could also take Cod liver oil. ⠀ ⠀ 💊 But, if you still are concerned, it is a general recommendation to take at least 600-1000 IU of vitamin D per day. If you think you need more than this, definitely speak with your doctor first. ⠀ ⠀ Vitamin D is important for some many things:⠀ ⠀ - Immune health⠀ - Mood regulation⠀ - Skin health (acne, wounds, etc.)⠀ - Bone health⠀ - Reduced risk of chronic disease⠀ ⠀ 🔬 Honestly, research continues to come out showing the importance of vitamin D! So this is vitamin that I think you should really focus on. If youre over 50, it is widely recommended to take a supplement daily. 💊 ⠀ ⠀ Do you live in a moody weather place like I do? Or are you lucky and live in the warm sun all year round! Let me know below! 👇🏼👇🏼⠀

Christmas is around the corner, meaning the glorious festive season feast is coming too! Now, anyone that knows me will know that I DO NOT DISCOURAGE from partaking in an all-out Christmas feast. for mine, Christmas is a once-a-year event where delicious foods we wouldnt usually eat are all over the table and we share this food and quality time with the most important people in our lives. You should enjoy this time for what it is, embrace it as an out of the ordinary, special event. Theres 51 other weeks in a year to focus on our health and fitness. HOWEVER... If you are concerned about gaining to many extra KGs from your Christmas feast, here is a tip on how to limit the damage whilst still enjoying the food! TIP: Before serving yourself food, identify... 1. Protein (turkey, ham, prawns, oysters, fish) 2. Carbs (potato salad, pasta dishes, bread rolls) 3. Vegetables (salads, roast veges) NOTE: The foods listed are not the only options, Im just naming a few common ones found on the Christmas table LADS Serve yourself 3 palm sized serves of protein, 1 cupped handful of carbs and 2 fists of vegetables LADIES Serve yourself 1.5 palm sized serves of protein, half a cupped handful of carbs and 1 fist of vegetables Eat this as your FIRST meal at your Christmas feast. It will fill you up on a well-balanced nutrient intake, without overloading on calories. You can apply this all the meals you eat during your Christmas eating. MERRY CHRISTMAS 🎅 #everydayathletes #strength #fitness #lift #hiit #gym #hawthorn #hawthorneast #auburnvillage #instafit #fitnessmotivation #fitlife #fitspiration #nutrition #nutritiontips #healthyeating #cleaneating

In the spirit of giving 🎁 It’s a @fitlifecreation #transformation giveaway A: How to Create + Launch 🚀 an Online Course in a Week B: 1 month in mastermind with health, wealth and business C: Transformation Toolkit with @herbalife @kajabi @canva @tailwindapp and more! Let’s create. To be eligible to win + create in our community! 1. Comment on this post and tell us why you want to create with our community #createit #fitlifecreation 2. tag 1-5 friends 3. Follow @fitlifecreation + @katrinajuliafit for more chances to win, plus news, updates, and more #giveaway We are running 7 days and 7 ways of #transformation Contest winners will be announced 12/24 by midnight EST The promotion is not endorsed, sponsored or organized by @instagram For freebies to create, click #linkinbio For full info on program for visit #linkinbio listed under “programs link” winner will win everything in the Course. Lets Create a life + Biz you love 💕 . . . . . . . #createit #fitlifecreation #createcommunity #katrinajulia . . . . . #transformationcoach #lifestyleentrepreneur #socialentrepreneur #socialentreprise #transformationchallenge #influencermarketing #entrepreneurtips #nutritiontips

Get it? It generates a lot of “can’t”? Anybody? No? At least I think I’m funny 😂 ————————————————- I like to think by now we all know why the keto diet is unsustainable and actually causes more harm than good for most people (DM me if you have questions). But if you feel like the keto diet is for you, I’m not gonna shut down I-35 to stop you (But I-35 might shut itself down 😅). However, at least let me share why I feel like the keto diet isn’t for me- and why it would not be my top choice for the average client: • Can’t have my favorite food group- fruit- even though it’s extremely nutritious • Can’t use beans to squeeze in some cheap protein to my lunches • Can’t go to Italy because pasta • Can’t drink beer on St. Patty’s day • Can’t have pina coladas or margs on vacation (or Friday’s 🤷🏼‍♀️) • Can’t have chocolate brownies with family I only see at Christmas • Can’t dip my french fries in ketchup after a day of fishing • Can’t have more than 50g of carbohydrate in a day (i.e. About a cup of rice)... plain and simple • Can’t stand spending my free time calculating the nutrient profile of everything I eat in a day • Can’t provide any long-term scientifically sound evidence on the effects of keto ——————————————— There is no perfect way to eat, it’s true, but there are sustainable and enjoyable ways to eat. And quite frankly, most people aren’t going to see that with the keto diet, paleo diet, Atkins diet, weight watchers (ww), intermittent fasting, etc. If you struggle with finding the balance, work with someone who will help you maintain your quality of life while achieving your goals and improving your health.

Focus on Faith Handle Hope Level up Love 💕 Tag a friend you would love to inspire and create community If you don’t already, create with our community @fitlifecreation and follow 💗

THE AFTERNOON SLUMP 😴😫 . . You know, the 2pm “energy crash” that has you reaching for caffeine or a sweet treat? (Or both?) 😬 . . One reason you might be experiencing an afternoon energy and mood crash is blood sugar imbalance. ⚖️ . . If your breakfast and lunch are high in carbs (yes, even “healthy” carbs) it can cause your blood sugar to spike, and then dip too low. ⬇️ . . Low blood sugar can make you feel tired, irritable, and unfocused. It sends a STRESS signal to your brain, and for some people it can be a trigger for ANXIETY. 😧 . . One way to keep your blood sugar balanced is to make sure each meal and snack contains sources of PROTEIN, healthy FAT, and whole-food FIBRE. 💚 . . I’m not suggesting that carbs are evil—in fact, they’re important! But you DO need to know what the appropriate amount is for you, and you SHOULD be consuming carbs along with a balanced meal or snack to avoid “the crash”. 👍🏼 . . My lunch is leftover roasted chicken (surprise, surprise 😆) with arugula and brussels sprouts doused in olive oil, and a little rice cooked in bone broth (yes, carbs!) 😋 . . Do you want to know more about how to balance your blood sugar and FINALLY curb your sugar cravings? How to eat for more energy? Better sleep? A happier mood? Less anxiety and stress? 😖 . . I’d love to help you do just that. Head to http://roottohealth.ca (link in profile) and book your free 15 minute consult with me. We’ll talk about where you are with your health, where you want to be, and how I can help you to get there. Most important, you’ll walk away with some actionable steps that you can start RIGHT NOW to get you started on your journey. 🌟 . . Can’t wait to connect with you. 💜

Whether you eat them roasted, baked, or boiled, #sweetpotatoes are a delicious and nutritious addition to any meal (marshmallow toppings excluded). In fact, the average sweet potato can pack up to six times (!!!) your daily value of vitamin A, which is vital to your eye health, bone development, and immune function. What’s your favorite way to enjoy this tasty spud? Tell us in the comments below! 👇

Bonne appétit !!

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