Confidence Code Coaching

Just a reminder for everyone out there. One tip if you're trying not to go off the rails is to stick to the foods that are usually only present at this meal...ie pumpkin pie, stuffing, special family recipes and skip the stuff that you can have whenever like regular corn, dinner rolls, etc. BUT it is one day, one meal. Moderation, not restriction. ENJOY THE FOOD and ENJOY day with family and friends.

Fall usually leads to a desire for warm, filling meals that comfort the mind and body. However, if you're like me and not the biggest fan of cooking, getting these meals from outside sources can often take our daily calories, fats, etc, off the deep end.

So I came up with a quick, healthy substitute for one of my favorites: Shepherd's Pie.

1 lb 99% fat free ground turkey - you can sub 93% lean turkey. It doesn't mess up the calories and fat content much.
1 bag Kroger brand meal sides vegetable medley in the microwave steam bag
1 box Bird's Eye Mashed Cauliflower
FlavorGod Everything Seasoning- my go-to seasoning brand for literally every seasoning I own

1) Season and brown the turkey
2) Nuke the veggie medley
3) Nuke the mashed cauliflower
4) Divide contents amongst three containers
5) Sprinkle some seasoning over the three containers

Done.

Nutrition profile:
Calories: 272
Carbs: 20g
Fats: 3
Protein: 39
Guilt: 0g

Does it taste as good as homemade with real mashed potatoes and smothered in gravy. No 🤣 I would be lying if I told you that. Is it still yummy and satisfying? Absolutely.

Me at 11am: This is stupid. I don't feel that bad. I should have gone to work.

Me at 2:30PM: If I don't get a nap in the next 10 minutes, I might die.

I am NOTORIOUS for previously pushing myself to workout even when sick. Until I realized I was likely doing more harm than good. Not giving my body time to recover and subsequently hurting future efforts by working with a body that wasn't feeling 100%.

Feeling under the weather? 🤒 Remember, your body is talking to you for a reason. When you're sick, rest is the best workout you can give yourself. 💪 Take care, hydrate, and let your body heal. Fitness can wait - your health comes first. 🛌 You aren't going to lose all of your gains by taking care of yourself for a few days. ❤️

Haven't posted directly on this page in a few weeks. Feels like only a few days. Doesn't that always seem to be the trend as we get near the end of the year? Time seems to speed up. Calendars get packed. Finding time for ourselves to move and prepare healthy food seems to get harder and harder. This is your reminder today to take 10 minutes for you. Move your body. Eat a healthy snack. Small choices add up to huge wins.

Lets compare labels.

The label on the left was pulled from your basic protein bar.

The label on the right is from a mystery bar.

Both are pretty equal in calories, fats, saturated fats, and carbs. The protein bar on the left has less sugar, more fiber, and more protein but not enough to really move the needle to make it vastly superior to the one on the right in terms of nutritional value.

Any guess as to where I pulled the label on the left?








It is from a Snickers bar. 🤯🫣

Protein bars are marketed as quick, nutritious way to boost protein inta, e but a deeper look shows they aren't always the best choice.

A better source of quick protein without the carb and fat hit are:
Powders- whey, whey isolate, whey concentrate, soy, pea powder, egg white based. Lots of options. Me, being mildly lactose intolerant, opts for whey isolate or egg white based with unsweetened cashew or almond milk.

Finding smart choices makes reaching your goals easier.

Change is HARD! Even change we are anticipating and wanting is hard and can cause stress. Here are some steps to make change a little easier:

Communicate: Keep everyone involved informed about the change, including the reasons for the change, and your goals. This helps generate social support amongst friends, family, coworkers, which makes you more likely to succeed.

Plan: Create a realistic plan that includes the goals, including smaller process goals along the way. Stacking smaller wins boosts confidence and creates momentum to bigger wins. This also allows you to come up with strategies to get around barriers you can predict.

Be consistent: Regular training is important for creating positive change. Even if you just commit to a few minutes every day, do something every day that is going to help you reach his goal.

Get back up: If you fall short one day, do not let that bleed into the next day. Everyday is a chance to do a little bit better than the day before.

✅️ NASM Certified Personal Trainer
✅️ NASM Certified Nutrition Coach
✅️ NASM Women's Fitness Specialization

I spent a large part of my life uncomfortable in a body that didn't fit my goals or desires. Over 200 pounds, poor relationship with food, even poorer relationship with my self-esteem. I know what it feels like to be scared to go into a gym, because of the looks you'll get. How it feels to work out with a trainer who has never spent a moment in a body your size. I know how hard it can be to get moving on the path to positive change and remain on that path for the long haul.

My goal is to be a resource for women who are new to fitness, getting back into a fitness routine, or want to live a healthier life, but feel like the fitness world is a place where they are not welcome or accepted. Every BODY deserves respect and acceptance. Confidence Code Coaching offers personalized coaching and fitness plans, nutrition advice, and, most importantly, a strategy to build your confidence to help bring your goals into your reach.

I am looking for a handful of interested clients who are excited to get started! Check out my website and reach out to me for more information. Also, please follow Confidence Code Coaching on FB and IG for periodic health and wellness tips!

Confidencecodecoaching.com