EFB Coaching

HOT TIP: Don't cut out carbs. 🥨
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Removing carbs from your diet will not make you lose weight that you can keep off in the long term. If you've cut carbs in the past and you were able to lose weight, it's most likely because you decreased your caloric intake overall.
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Anytime you eat less calories, you will lose weight. The goal is to figure out a way to lose weight that is sustainable!
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That's always our goal at EFB Coaching. Link in bio to sign up.

Let's be honest: bloating sucks. ✨​​​​​​​​
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If you're constantly bloated, we want you to know that you're not alone and there are ways we can see what's going on and try to fix the underlying issue. ​​​​​​​​
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That being said: we are not doctors and we do recommend seeking professional help if you're having serious digestive distress. ​​​​​​​​
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What we recommend looking at though, is:​​​​​​​​
✔HORMONES​​​​​​​​
Bloating can be caused by high estrogen, low thyroid, or low progesterone so getting a full hormone panel could help. ​​​​​​​​
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✔DIET​​​​​​​​
If you're not eating enough, your metabolism could be slow, so when you do eat, you're getting bloated.​​​​​​​​
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✔FIBER​​​​​​​​
There is a such thing as too much of a good thing, which is why monitoring your fiber intake is so important.​​​​​​​​
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✔SLEEP ​​​​​​​​
Not getting enough quality or quantity of sleep can cause lots of stress and anxiety which is linked to gut health. ​​​​​​​​
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Other reasons for bloating that we did not mention are not chewing your food thoroughly, being in a constant state of stress, or food sensitivities. ​​​​​​​​
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Is this content helpful? Let us know ❤

Remember the days when fat got demonized? Yeah, we do too and we're so glad they're over. ✨
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Fat is not inherently bad for you, and it certainly won't make you fat. There are many different kinds of fat, and we should focus on consuming most of our fat from monounsaturated and polyunsaturated fats.
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Some examples of this are avocados, cashews, peanuts, olive oil, sunflower oil, flaxseeds, pumpkin seeds, and chia seeds.
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There are so many benefits to eating fat, so don't ever skimp on them!
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What's your favorite fat source? 🥑

You don't have to wait for a new month or a new year to start trying to reach your goals. 😍 ⁠​​​​​​​​
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If you've been thinking about it for a long time, now is your reminder to stop waiting. Make it happen.⁠​​​​​​​​
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You need to care about training intensity.​​​​​​​​
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It's how you're going to see progress in the gym.​​​​​​​​
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If we're being honest with you, you should be selecting a 7, 8, or 9 (on a scale of 1 - 10) after your workout. Any number lower than that? You're leaving gains on the table.​​​​​​​​
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The reason for this selection is to increase the demand on our muscles to give us more. When we do that, they respond by becoming stronger and more efficient, which is what's going to help us achieve that dream body. 😍​​​​​​​​
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That said, we are huge believers in listening to your body and there are days we simply should not be going that hard, such as when we are highly stressed, sleep-deprived, sick, or injured.​​​​​​​​
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But for most of our training sessions, as long as we are properly fueled 🥯, then we should be really striving to hit a 7, 8, or 9 on workout difficulty. ​​​​​​​​
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Communicate with your coach if you feel like you are having a hard time reaching that level of intensity, because we have some tips for you. ✨ ​​​​​​​​
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We guarantee you are stronger than you think, so at your next workout, try picking up a slightly heavier weight or push one more rep. ​​​​​​​​
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Comment below if you are crushing your workouts!

Wishing you all a *Happy International Women's Day* 😍​​​​​​​​
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We know that when women support each other, incredible things happen. EFB Coaching is the perfect example of that! The company was born out of one woman's hard work, and another woman's belief in what coaching can do. ​​​​​​​​
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What we mean by that is, in case you didn't know how EFB Coaching came to be, here's the cliff notes: Lindsay was Brit's client before she become a coach. ​​​​​​​​
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The amazing results she saw from working with Brit helped her realize that she had to share this magic with other women and help them become the best versions of themselves. We couldn't be more proud.✨​​​​​​​​
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Tag a woman that pushes you to be your best self.

We all know how important protein is. 😍
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It helps us build and maintain our muscle, aids in recovery, and keeps us satiated so that we can more successfully lose fat, get toned, and achieve the body composition we desire.
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If you're struggling to hit your protein goal, consider using one of the tips we outlined in this post. They've helped our clients achieve results many times over!
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Don't eat meat? That's okay too! We have plenty of clients that are vegan or vegetarian and we promise that you have plenty of options. You don't have to add a bunch of fake stuff to your diet to reach your protein goal.
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So tell us: what's your favorite source of protein?!

POLL: water or coffee? ☕ [SWIPE]⁠
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Coffee has water in it, right?
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Although it is made with water, we probably don’t want our coffee consumption to be far more than our water! ⁠
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So if you're like us and need some hot tips on getting more water, this is for you. Our favorite is drinking out of a super cute big jug and keeping it near us always!⁠
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We also think that drinking out of a straw is helpful, but that's a personal preference. 🥤 Find what works for you and stick to it. ⁠
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What are your favorite water tips?!

Our diet has an enormous impact on inflammation. [so save this post for the next time you're at the store📌]​​​​​​​​
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The foods listed here, along with tuna, halibut, olive oil, flax seeds, quinoa, squash, onions, raspberries, oranges, and mushrooms are great options to add to your diet. ​​​​​​​​
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Consume these foods in large amounts, making up 90% of your diet, and the rest can be for fun foods! Tell us, what is your favorite anti inflammatory food? 👇

SAVE this post if you love sushi. 🍣
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Sushi is one of our go to cuisines at EFB Coaching because we can go out and enjoy it while we reach our goals and get shredded af. But there's a few things to watch out for:
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👉Anything fried
👉Spicy rolls
👉Super specialty rolls
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If you're going to order one of the above: ask for the sauce on the side, or order one and split it with someone.
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But if you want to be safe: keep it simple. Order sashimi, nigiri, and basic rolls because you know what you're getting.
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What's your go to order?!

SOMEONE TURNS 30 TODAY! 🎂⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Happy birthday to our Assistant Coach, Lindsay! EFB Coaching would not be what it is without you. 💙 ⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You deserve everything on your special day.