Nourishing Movement

I could have kept on with how I was going about things.

Using a previous skincare line.
Using previous nutrition "supplements".
Using hormonal birth control.
Working out like crazy 6 days/wk all month long.

My skin would be calmed, but not taken care of.
I would be dealing with mood swings and fatigue of not eating enough; thinking it's normal.
I would be dealing with pms symptoms-while thinking all the headaches, breast tenderness, acne, extreme fatigue, hair changes and massive snack cravings were normal.

Being in my mid-thirties...It was kinda rough but I had essentially gotten use to it.

The thing is, you can "get by" with doing these things. But why? Put a bandaid on it so the underlying issue seems as though it's been taken care of?

If you take a bandaid off to early, it can get bumped and start bleeding again. Leave it on too long, it can't get the air it needs.

Today, I sit here thinking about my last couple cycles. A day or two before my period & I have no headaches or breast tenderness. I have better energy at this point in my cycle, than past cycles. Acne is mostly under control, plus no cystic acne for months! My hair has also stopped shedding (for a long while) at the rate that it was.

This is my journey.
I've seen awesome changes for other ladies in the same program.
This isn't an mlm.
In fact, I'm not being paid at all to say this.

I want those who are struggling, to know you can feel better on the daily. Without masking, without all the products, without relying on ONE brand of products for it all.

There was another hormone program I was looking at, and then I came across .r.barnard page somehow.

I chose to work with her. I wasn't pressured in my DMs.

I was the girl who didn't have the pms symptoms as bad as others.
I was the girl who wrote off my symptoms telling myself it's not that bad.
I was also the woman who realized any level of symptoms telling me hormonal balance was off, is worth looking into.

If you have questions, or want to hop on a free call with Ellen, I highly suggest doing so. Go at least check out her profile. 😘

My habits have truly changed.
My relationship with food has truly changed.
Yours can too.

Let me put it into perspective.....

At almost 600 calories...
This is almost half of those eating 1200 calories in a DAY.

After 6 days of tracking 2400 calories (macros specific to me...one works up to this if your body requires this).
My energies are better.
My mood is better.
I'm sleeping more solid.
My hands, toes and nose are rarely cold at night.

This isn't me trying to sell you on a product or a program.

This is me encouraging you...
That you can eat more.
That you don't have to fear carbs.
That there is a way to eat w/o a ton of supplements and an extreme food intake deficit.

Sleep, stress, play, movement food intake and rest all work together.

Super stressed?
That can play on how you eat and sleep.

Unbalanced food intake or not enough food in general?
That can effect sleep and mood.

Numbing instead of actual rest?
That doesn't allow the mind to calm down.

Over exercising?
That can create a stress response that may not allow for body composition changes and can effect the monthly cycle.

This is why I'm so adamant about not taking a pill, carb blockers, wraps...whatever quick fix it might be.

Because it doesn't get to the root baseline of the issues that could be causing the difficulties in the first place.

It might seem a lot at first.
Just pick one thing to start with,
And allow time to blossom in it.

You got this. 😘

Gym setting not your jam?

Now before all you gym go'ers and crossfitters get your Nike shoelaces all knotted up...hear me out.

I'm not saying a gym setting is bad.
For some people, it just isn't their thing!

Personally, I did workout DVDs before I got the courage to set foot in a gym.

It can be nerve racking. For sure.

Nourishing Movement is here for those who:
❤ Want a bit more one on one attention...
❤ Want to feel seen/heard by the instructor & not the entire group/gym.
❤ Feel anxious about where to start with movement.
❤ Want to increase strength and overall wellness.
❤ Even those who just needs some quiet with a bit of movement.
❤ Have some movement struggles.
❤ Don't like the slamming of weight plates.

Know there is someone who will be in your corner for you. With no worries of products being thrown at you, or extreme expectations set on you.

Trapeze Yoga/Aerial Yoga/Flexibility/Nutrition.
You go at your pace,
I'll do my best to progress you as able. ❤

I took a lonnnnnnng break.

Not talking a couple days or a couple weeks.

I'm talking a 6 month long break away from my 5-6 days a week of hardcore workouts.

I'm not saying that hardcore workouts are bad.

For women, there is a certain time of the month where hard core workouts are fine.

In other parts of the cycle, the body is STFO and you may be doing more harm than good, pushing your goals further away as you chase them down on that cardio machine and not replenishing nutrients by undereating before and after.

I use to over exercise (strength HIIT and the like) in the wrong parts of my cycle and (without knowing) under eat for what I was putting my body through.

I was burnt out.
In those 6 months I've:
💥Upped my calories even more.
💥Gained back my energy.
💥My body is less stressed.
💥Started working out for my cycle.

Although I'm starting to see this grow in popularity, it isn't a fad.

I'm even incorporating this idea into my clients trapeze/aerial classes, as I can.

I'm so very grateful for .r.barnard program for so many reasons.

The amount of resources is amazing. One of them being introduced to Lunae workouts . You can find her on youtube and find even more workouts by signing up on her website with a 14 day trial.

Every workout I've done has me feeling great! Like I've workout, but not overworked or exhausted. Thank you Laura, for creating Lunae.

Any questions, please ask. 🙂❤

Looking for a better quality carbohydrate?

Stone fruits like peaches, plums, mangos and cherries.
Root veggies like sweet potatoes, beets, carrots, and turnips.

These tend to be higher in carbohydrates, but that doesn't mean you can't have them.

Free yourself of this restrictive carb thing!!!

The key is to balance your meal and not have these by themselves. Otherwise your blood sugar can get all wonky.

Not fun.

For example, I had 30g protein and 15g of fat with what you see in the photo.

This breakfast is jam packed with nutrients that will last me til late morning.

Don't expect yourself to eat this much right away. It takes time to work up to this, so start on a smaller scale.

I got stuck in the lower carb mindset prior to becoming a nutrition coach and training for body composition. Through my experience with .r.barnard, she re-enforced what I knew in the back of my mind about carbohydrates.

There is no reason (unless there is a medical difficulty) to cut fruit, and or certain vegetables out of your diet.

Please, your body needs carbohydrates. Your BRAIN, needs carbohydrates.
Eat whole foods. Your gut will thank you. ❤

If there was a quick fix for flexibility...

People would be all up in that like a dirty shirt!!!

It can take some time for:
Healthy weight loss
Healing hormones
Flexibility

It's gonna have to require:
Some work,
Some patience,
Some habit change.

I know that can be scary.
The words, change and habit.
Especially in the same sentence!

It doesn't have to happen overnight.
It won't ping in your brain and all the habits will change.

It'll take trial and error to find what works for you.
It'll take getting to the root of it instead of a quick fix.
It'll take Faith to know that you can.

I'm so grateful I get to see these women increase their strength and range of motion!!

Even when they move on from my classes, they'll have tools to continue what they've learned.

It won't take hours out of your day either. If you have any questions, please do let me know.

*Pictured above is a gal who been doing blended trapeze yoga and flexibility classes (1 Hour classes 1-2 sessions/per week). Also with only 15 minutes of practice done at home!

Visit www.nourishingmovement.studio to learn more and book!

In studio or online classes available! I will be in touch after you book in regards to payment. ❤