Harberts Health

A non-comprehensive list of things that definitely belong in your training plan and things that absolutely do not.

What would you add?

Coaching is available today. Ready to make the jump? Send me a DM and lets chat.

Personal social:
Email: [email protected]
Supplements: .supplements (dc: kendra10)

Just a friendly reminder that the holidays are for enjoying time with your family and are a time for happiness, love, and creating good memories. Food does happen to be a large part of the holidays and can create stress for many individuals. There are ways to go into the holiday season with a plan in place that will help you feel good about your choices while still enjoying your time with your loved ones.

Here are a few tips for approaching the holidays with balance:

-Don’t restrict your calories before your “big” meal. Restricting food prior to eating your Thanksgiving meal can cause you to over indulge because you are going into the meal starving. Instead, focus on eating balanced meals with protein, carbs, and fats.

-Move your body in some way. If hitting a workout in the gym isn’t convenient in your holiday schedule, encourage your family to get outside and go for a walk after your
Thanksgiving meal. Walking after eating actually provides benefits to your digestion.

-Prioritize protein by filling your plate with high protein foods first.

-Add color to your plate. Typically foods with color would be your fruits and veggies. These have a higher fiber content in comparison with other foods which will help you feel full and satiated.

-No need to completely avoid your favorite foods/dishes. After filling your plate with protein and fruits/veggies, add your favorites to your plate and enjoy them in moderation.

It is possible to enjoy the holidays with balance when you have a plan in place. You can choose to make good decisions, eat mindfully, enjoy your favorite dishes, make memories with family, and still come out of the holidays without setting you back in your fitness and nutrition goals.

If you struggle with food-related stress, reach out to me via DM. I would love to help set you up with a solid plan for the holiday season.

Don’t walk, run to secure your Black Friday fitness and nutrition coaching deals!!

Sign up for any Harberts Health program between 11/23-12/1 && you will get $20 OFF your monthly rate for the entire duration of working with Harberts Health. We are ready to support you and equip you with the tools you need to succeed.

To sign up, reach out via DM. 💜

Harberts Health offers three main programs that will help you achieve the goals you are looking for.

-Nutrition coaching
-Supplemental programming
-1:1 Individualized programming

We can help you whether you are looking to improve your nutrition, build strength to achieve a specific skill, have complete programming individualized to you and your goals, or a combination of all three.

Coaching is available today. If you are interested, please reach out via DM and let’s get you one step closer to your goals.

I will never stop preaching to my clients to find something that you are so passionate about that it makes you WANT to get out of bed in the morning && you look forward to it each day.

Working out doesn’t have to be a chore, in fact it shouldn’t be. We GET to move our bodies. It’s such a blessing and the benefits are endless: mentally, physically, emotionally, && for our health.

There are so many options: yoga, running, hyrox, CrossFit, triathalons, bodybuilding, etc.

Grab a friend and explore these options together! Find what ignites a fire in you and START!

&& make sure you’re fueling along the way, proper nutrition can make or break your performance. 1:1 nutrition coaching and specific training programs are available and ready when you are 🤙🏼❤️‍🔥✨‼️

There is so much more to the calories you burn each day than just the calories burned while working out.

Hear me out!

Think of our Total Daily Energy Expenditure (TDEE) 🔋 like an energy budget. It’s the total number of calories your body burns in a 24 hour period in order to maintain all essential body functions and perform daily activities. We can break this down into our BMR, NEAT, EAT, and TEF.

Basal Metabolic Rate (BMR) 🫀🫁🧬

Think of this as the amount of energy (calories) it takes to carry out your body’s basic needs at rest. For example, if you just laid in bed all day, this is the number of calories your body needs to keep your heart beating and cells functioning…a whole 70% of our daily expenditure is spent keeping us alive!

Non-Exercise Activity Thermogenesis (NEAT) 👣🚶‍♀️

15% of our daily energy is used during unconscious and spontaneous activity. This would include the activity at your job, fidgeting, and other basic activities of daily living.

Exercise Activity Thermogenesis (EAT) 🏈🏋🏼‍♀️🏊🏼‍♀️🏃‍♀️

This is the amount of energy your body utilizes when exercising and only comprises 5% of our daily expenditure. So the next time you feel like you need to do MORE in the gym for the purpose of burning more calories, you may want to consider NEAT instead.

Thermic Effect of Food (TEF) 🥩🌯🍳🍇

Digesting, absorbing, and storing nutrients from our food requires energy. Certain foods, like foods high in protein, can increase this.

‼️👻OCTOBER SALE 👻‼️

There are just a few months left of 2024. Now is the perfect time to get a head start on your goals and receive guidance as you head into the holiday season!

Our nutrition coaching focuses on shifting your mindset, creating life long habits, and is 100% customized to you and your goals. At Harberts Health, we focus on longevity rather than a quick fix.

1:1 nutrition coaching involves:
🦇 A plan customized to you, activity level, lifestyle, age, goals, previous diet history, etc.
🦇Weekly online check ins
🦇 Monthly calls
🦇24/7 access to your coach
🦇 Suggestions for lifestyle improvement
🦇 Guidance in pre and post workout nutrition

A large majority of coaches post about magic solutions or “quick” fixes that will help you reach your nutrition journey goals in the shortest amount of time with the least amount of work possible.

The truth is, it can take months before you see progress. Months of hard work, dedication to your goals, focus on creating better habits, working on how you talk to yourself, how you look at yourself, managing stress, and so much more.

This client has done that hard work.

-She changed her habits and priorities.
-Is eating enough to support her weight loss goals while fueling with whole, nutrient dense foods to give her adequate energy for her daily activities.
-Remained consistent, is more aware of food quality/quantity, and meal preps the majority of her food at home while also enjoying meals out with friends and family.

She has trusted the process and has stuck with it. Now she down 20 pounds!

The solutions are not difficult. But the solution requires patience, trust, and being intentional with your actions.

Coaches are there to encourage the process and lay the roadmap. We can give you everything you need to succeed, but YOU are the only person who can put in the work.

Choosing the “healthiest” option is not always the key to perfecting your nutrition.

There are a few tips that I always give my nutrition clients when striving to reach their nutrition goals. Instead of striving for perfection and only eating the healthiest option, your nutrition should be:

1. BALANCED - finding balance in your nutrition should look like eating nutrient dense foods 85% of the time and eating foods that aren’t necessarily nutritious but are foods that you enjoy.

2. SUSTAINABLE - making sure your nutrition is something that you can see yourself sticking to long term is key to adherence and seeing results.

3. REALISTIC - making sure your nutrition program is realistic for you, your circumstances, and your goals. Everyone has different needs and finding what works for you is best.

4. BENEFICIAL - your nutrition plan should be bringing you towards your goals. Whether that is weight loss, weight gain, body recomposition, fueling for your sport, improving your relationship with food, etc.

5. ENJOYABLE - You should love what you are doing for your body. If how you are eating isn’t making you feel good then it’s going to be hard to stay consistent. It IS possible to progress to reach your goals and also live your life.

Incorporating these tips into your nutrition can be extremely beneficial. If you need help getting started, you can message me directly 💜

No one is going to do the work for you.

Not in your career.

Not in the gym.

Not in what you choose to put in your body.

Not in your relationships.

It’s up to you.

As your nutrition coach, I can give you all the tools possible to succeed but if you don’t do the work, that’s on you.

Working towards any goal, whether that is nutrition related or not, takes work, sacrifice, and and most importantly TIME.

If your struggling with accountability, I highly recommend asking yourself a few questions:

1. What are my goals?
2. How important is reaching your goals?
3. What are some actionable steps I can take to reach my goals?

If you need some extra accountability, I am happy to help you on your nutrition journey. You can start by filling out the nutrition coaching application in the link in our bio 💜

Ten common signs that you may need to take the focus off of dieting.

Remaining in a caloric deficit over a prolonged period of time is a common mistake seen in dieting. Eventually, your body makes physiological adaptations due to low energy availability. This can negatively affect not only your performance but also your overall health.

These signs can be both physical and psychological.

Physical signs:
*decreased performance in your sport
*irregular or loss of a regular menstrual cycle
*low energy and fatigue

Psychological signs:
*constantly thinking about food
*obsessing over the amount of calories you are burning
*forming negative thoughts around food and your body image

There is nothing wrong with dieting. However, it is important to be aware of these symptoms and recognize when they are occurring. Your goals shouldn’t sacrifice your physical or mental health and overall well-being.

If you are experiencing any of these symptoms regularly, you should increase your caloric intake to maintenance in order to reduce these adverse effects of long term dieting.

If this is you and you feel you need more guidance and support in your nutrition journey, consider working 1:1 with a nutrition coach to guide you throughout the process and best support performance, health, and your relationship with food.

MEAL PREP

It can seem like a very intimidating task when you first get started. However, there are so many benefits to putting aside some time each week to do it!

Just a few of the many benefits to meal prepping:

🥦 Saves time and money. It may seem to take more time at first, however as you get more efficient you will save time in the long run and only spend a few hours in the kitchen cooking each week.
🥦 Helps you reach your nutrition goals. Many of our clients who begin meal prepping start to notice their diet is more nutritionally balanced.
🥦 Can help reduce stress about making last minute decisions about what to eat or rushing to prepare a last minute meal.
🥦 It gives you full control over the ingredients that you put in your food since you are doing all of the cooking.
🥦It prevents you from choosing the drive thru when you are on the go or short on time.
🥦It reduces the temptation to eat processed/packaged foods because you have food prepped and readily accessible.

When you break it down into a few simple steps it becomes a lot more manageable. For a full breakdown in the different steps of meal prepping, visit the link in our bio and head over to our blog.

If you are feeling overwhelmed or need some guidance in getting started, a 1:1 nutrition coach can help you through it. 💜