Nutrition counseling; helping you to eat for a longer healthier life.
AWil_Nutrition is focused on providing high-quality service and customer satisfaction - everything will be done to exceed your expectations and help you meet your goals. The nutritional counseling provided will take into account who you are and what you want to achieve. Using your current lifestyle as a base, your dietary and fitness changes will be tailored specifically to you.
Need help getting started with your health improvement journey? Try cleaning up your food environment. Take a good look at your pantry and fridge and evaluate if you truly need that item and if it will support you in reaching your nutrition and fitness goals. Once complete, whether it is a last minute snack or a planned meal, you will only have healthy foods to choose from.
My go to snacks are protein bars or carrots with hummus. What's yours?
Happy Monday!! Another week starts and another opportunity for succes begins. This week's focus is on staying busy and doing the activities lined out on my checklist.
The use of checklists creates not only organization but a sense of fullfillment when crossing off what you have accomplished. It also aides in tracking how you spend your time. Many days pass and only God knows what was accomplished as I do not remember. The checklists and journalling help me to remember and acknowledge both what I have done all day and that which I failed to accomplish.
Time management is a constant struggle whether it is at work in the clinic or at home. Especially now with the baby at home, it is easy to just sit and hold the baby, watch TV, and take a nap, but that leaves much to be desired when it comes to reaching goals. It also fuels a cycle of depression. Being stagnet allows for the possibility of increased snacking, lower caloric utilization, and overwhelming build up of household tasks. This all causes stress and negative self talk. Both holding us back from reaching our goals and living a healthy happy life.
So, this week, my goal, in additionto the usual eating well and working out, is to use my checklists to keep me on task and organized while supporting me in avoiding my in herent trait of laziness.
What keeps you from being successful and meeting your goals?
As the days pass, the effort required to implement a healthier lifestyle seems to become easier and easier. It is interesting how our perspective of ourselves and the world around us can and may have to change to achieve success. One of the habits that I have found helpful is daily jounalling and making task lists. In amongst this, I have put inspirational and motivational sayings and self talk. At first, I did not think it would make a difference but upon seeing it each day it helps me to achieve my goals.
Confidence in who I am is the greatest limiting factor. When I doubt myself that is when my capability faulters. I often see people on YouTube or Facebook that have such large personalities and great confidence but might have a physical stature the I personally would be uncomfortable with maintaining. Recently, now facing this fitness journey, realize that no matter my shape or size that I must be confident in who I am and always hold myself to that standard without question.
I am an intelligent, beautiful, sexy, compassionate, and motivated mother, wife, and lover. This I will maintain no matter my physical being. I will hold my head high and walk strongly into anything I face.
What is your positive self talk?
It amazes me at times how much time little humans can take. Even when they sleep it is difficult to get things done. With every sound uttered I am running over to make sure all is well. This is slowly beginning to change but still at times I will find myself trying not to move a muscle after the "beast" has finally taken to sleeping after long attempts to settle.
That is my excuse for not writing daily, but on task we are staying. Still making it two the gym formy four days of weight lifting and making it outside for walking. My portion controll continues to be good but still working on improving the quality of my choices. Had pizza this week but only once slice and paired it with a salad. Otherwise, snacking on carrots or broccoli with hummus and having high fiber dinners with beans and rice with lots of veggies.
Getting to where I am feeling more confident in my food choices and getting over that "fear of missing out" on all the good foods. I find that coffee is really the only thing I love having and truly miss when it is absent. So that stays 😉... Luckily I like it without sugar or cream.
So, for this coming week the goal is to clean up my diet a bit and reduce the grain based carbs and increase the vegetable based source of carbohydrates.
With regard to the workouts, massage therapy is slowly getting my hips to losen up and align more appropriately allowing for improved mobility. We are also focusing on posture and getting my ribs and organs to realign from the pregnancy. So far so good.
Has anyone had issues with thoracic outlet syndrome causing hands and arms to go numb? I have been dealing with numb hands since the baby was born and hopefull that the massage therapy will improve this along with daily icing. Let me know your experiences.
We are all doing it together. Go mommies!
My baby is my REASON, not my EXCUSE.
This postpartum journey has been full up beautiful ups and speed bumps for sure. I am 12 weeks postpartum and I am down 17lbs from after Shae’s birth. I still have quite a bit to go but I’m so grateful and proud to have accomplished this first milestone during the holiday season (which is no easy feat in my family).
I have learned two things in my journey so far:
1. Drop the expectations right now. ☝🏼 I remember training when I was pregnant, everyone was in admiration and very impressed. But it’s like after the baby is born people just sorta expect you to look and feel back to normal. It’s like I want to wear a sign that reads, “I just had a baby, please don’t judge”. Ridiculous I know, but I know I’m not the only new mommy that has experienced this feeling.
The expectations that new mommies need to bounce back just like the celebrities is ridiculous and unrealistic. Rather shower your body with grace and self-appreciation because making and delivering a baby is no easy feat. However, don’t let it become an excuse for not getting your body back.
Although every woman’s timing is different, it’s important to get back into moving that body. Right now I’m weight lifting 3 days a week and jogging/walking 2 days a week. A far cry from my pre baby trainings but I’ll get there. The important fact is I’m moving - and it feels so good!
2. Nutrition and wellness matters. ☝🏼 Now more than ever it matters. Up on the shelf are the long training sessions which allow me to burn lots of calories. Time is scarce and good decisions must be abundant. I’m so grateful for a wholistic wellness system that has supported my 17lb weight loss (during holidays), provided energy and beautiful business opportunities. If any of these three things interest you, let’s talk. Caring is sharing...Let’s do this and let me help you! 🙌🏼
#postpartum #journey #believe #walkthewalk #believeandreceive #bossmom #newmommy #fitmom #angleliving
[01/29/19] Good morning! Hopefully we are staying warm despite the cold weather. Yesterday was a great rest day. Needed it as I was very sore and worn down from the last two days. Doing a good job of controlling my portions and making sure the get a variety of food groups. On to the next day and the next workout.
Good morning! Keeping up with accountability is already proving to be a challenge. Yesterday was a good day! Just not a lot of time to sit down to the computer...
Breakfast included 1/3 cup dry oatmeal, 2 tbls cashew butter, 1 scoop bone protein and collagen peptide and 8 oz coffee. Lunch was six unbreaded chicken wings and 1 cup salad. Afternoon snack included two hard boiled eggs, 3 oz baby carrots, and 1 cup fruit. Dinner was one chicken sausage, 1/3c black beans, 1/3c brown rice, and a serving of black bean chips (11). I did indulge in a tasting (5oz) of saison beer I brewed. Not too bad😁.
The workout went very well. Still some form issues to work on but overall it felt great to be back in the gym. I did back squat and sumo deadlift. Squats are my greatest challenge due to my back rehab and poor hip flexibility combined with my fear of injury. Still finding that I am dropping my right shoulder forward and lifting my right hip. A bit contorted but slowly with visual confirmation through video I am starting to make gradual improvements and have a better understanding of my own body mechanics.
The weight lifted was very lite but I am still very sore. what an ego check it has been starting over in my fitness. I am doing a four day program, so today will be filled with walking and lots of stretching. The bench press from saturday was great but my thoracic outlet syndrome is again in full swing making my hands and arms fall asleep most of the day.
Another day to be successful!
Best of luck!
My friend Nicole makes a good point. Accountability... I am going to make this, not only the story of my journey, but an accounting of my actions. So far today I have consumed a serving of oatmeal, 1 scoop bone protein and collagen peptides, a vine ripened tomato, and half an avocado for breakfast. Lunch included two hard boiled eggs, half an avocado, a serving of tortilla chips (11), 12 oz goat milk, and 4.5 oz baby carrots. Tonight I will be having low fat chicken sausage (2), 1/3 cup black beans, 1/4 chopped bell pepper, 1.5 cups green beans, a serving of tortilla chips, and 1/2 cup brown rice.
Right now I am not tracking the caloric or macronutrient content but monitoring my weight and how I feel and look. If these are all improving than I am doing what I need to do. As part of my experience with completion prep, tracking and focusing on the numbers caused me to become obsessive and compulsive; creating an unhealthy relationship with the food and habits I created.
So, this time around I am focused on choosing healthy items with minimal processing and listening to my body for when I am hungry and when I am satisfied. So far so good. Down 24 pounds in eight weeks.
Bikini Competition June 2012
Life has a way of speeding up as we get older and we don't see how fast it is going by. In the last two years we have moved twice across the country started new jobs and school; as well as had a baby. After my last show in August of 2015 I struggled with the mental tugawar of pre-contest prep versus post-contest binge. Managing how I cut for a show is now much clearer to me. I am not one that can continue to remove carbohydrates from my diet as this makes me lethargic and emotionally unstable and prone to depression and binge eating.
After my last show in 2015, depsite limited success with my cutting, I felt great. However, I wanted to eat everything in site and did not have a post show plan for my diet and workouts. I instead gained 15 pounds in two months and ended up with a bought of bronchitis for four months followed by a deep depression until I sought treatment in August of 2016. Come to find out, I have Major Depressive Disorder which is a cyclic form of depression with no rhyme of reason to when it comes on.
Since getting treatment, I have felt very even and stable. Between then and now was filled with life events that did not support my ability to be diligent in my fitness goals and with the rehab of my back compounded by my negative feels towards the process of pre-contest prep, I rebelled. I went from 115-120 pounds at my show in Aug15 to 135 pounds prior to my pregnancy in Mar18.
During my pregnancy, like during our relocations and new jobs, I rationalized less than supportive activity and eating habits. This brought me up to 170 pounds when I delivered. Now at eight weeks post partum I am 145 pounds and in dire need of massage therapy. Finally cleared to be more active I attempted to run with misserable results. My hips, softened for the pregnancy, are misaligned and not up to the task of holding the extra weight.
After two weeks of walking, focused on good posture and posterior engagement, with limited improvement in my hip stability I scheduled an appointment for massage therapy. A definite shout out to Carla at Hands on Healing as she has made all the difference. After two sessions I was able to jump and jog a short distance. Hopefully, after a few more sessions I will be good as new.
This week we will also start weight lifting. Establishing the routine of waking up early for the gym has been difficult. Despite being awake for baby care, getting out the door has proven challenging, but feeling frustrated with not fitting into clothes and disliking my appearance is becoming a strong motivator.
Pictures: Left to right - Six months pregnant; Three months post Aug15 show; Aug15 Show.
[12/01/16] It has, amazingly, been over a year since I last posted. Soon after my last post, I started to rehab a long time injury to my hip and back. It took almost eight months to be able to run again and I am just starting to lift again in the last three weeks. Still not doing weighted barbell squats but instead high volume body squats. Focusing on proper form and balanced/strong movements. Having to retrain my brain to better utilize proper body mechanics and finally see the posterior development I have been lacking all this time. So far so good with slow but steady progress. Continuing to get stronger and have improved flexibility. It has become very important to stretch daily and to constantly work on improving flexibility; without improved flexibility the desired gains will not be achieved. So, the journey begins. We are three weeks into a 52 week program and so far so good. Gradually adding components to support a long term lifestyle change instead of the ongoing yo-yo of on and off season training/eating.
Since the competition I have been enjoying the freedom to eat a little more liberally and use that to push harder. Gradually making strength gains and finding a healthy medium between what I enjoy eating and seeing the slow and steady progress desired.
With no planned competitions in the immediate future, the workout schedule is more flexible and allows for experimentation. For the longest time we worked on basic olympic type movements to build a good base of strength and knowledge, but the body needs a good shock now and then.
So, I never thought I would say it, but i am going to a crossfit "box" for a tour and intro class. Looking to see if the instruction keeps with good form and if the higher intensity will help improve my fat loss. In retrospection, I worked harder than ever before, but it was not enough to get me to my goals.
So, we are changing course and trying something new. I have identified that competition makes me work harder, but that competition has to be in the room, not a mental knowledge that someone out there is going to eventually compete against me on stage. I am very lazy and without someone looking me in the eye with a challenge I don't push as hard as I should. I am slowly getting better about pushing myself independently but I am still not quite there.
Check out the results of the 2015 NPC Capital Grand Prix. It was the best show I have been to in the Virginia area.
A week later...making a plan post competition is important. We took a few days to travel the state a bit and enjoy food again. But now that normal life is back in swing an emotional rollercoaster has ensued. Our plan is to start back with our workout routine tomorrow and we have already made a food plan to keep us on track for our goals. Now the hard part is getting my mind back in the game. Focus on the positives of all the progress I was able to make and how awesome I felt.
On to the next challenge.
The show finally came and went. I placed top ten on the open class with very steep competition. What an awesome group of women and so motivating to see them and to hear their stories. In novice and the armed forces classes, I placed third. The 2015 NPC Capital Grand Prix was the best show I have been to in the last two years. From the hair and make up team to the fantastic Olympia tanning and the awesome show itself, best show yet. The competition came out too. Looking forward to coming back next year.
A special thank you to my coach Kasha Winston for keeping me on track to pass my previously set personal best from 2012. To my family and friends for supporting me from all across the country. And, a special thank you to my husband, who kept me going and made all of my progress over the last year possible.
Can't wait to keep making progress. Off to our morning workout we go. Hotel gym watch out.
Three more days before I get to show all my hard work to the world. I still need to make progress to meet my long term goals but at this point I have set a new personal best. Even if I don't place, I have already won and seen the success I had hoped for starting back in January.
On Saturday, don't forget to check out the results of the 2015 NPC Capital Grand Prix hosted by Gary Udit and Peter Gordon. The sponsors have flooded in and it might just be the greatest competitor goodie bag yet. Can't wait to see what we earned this year.
The Y. H. Thomas Youth Athletic Association is a non-profit organization providing athletic activities to youth in the Old Northampton and surrounding areas of Hampton, VA for over 30 years.
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