Evolve Nutrition & Fitness

Evolve Nutrition & Fitness

▪️custom macro coaching ▪️empowering you to find balance without obsession ▪️ditch diet culture

28/09/2023

Just throwing out the lies diet culture has pushed us to believe ✌🏼

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

26/09/2023

A L L F O O D S W E L C O M E 🤩

We do not restrict foods when tracking macros. We are looking to find a healthy balance with ALL food groups and yes, that does include CARBS 🤤 When you place restriction in your diet, it is not sustainable. And while you may find success short term, this is 1. not a long term solution and 2. as soon as you reintroduce that food group back into your diet, you will see that weight you lost just slowing creep back on. So, with Evolve Nutrition all foods are welcome!

Don’t restrict, instead:
🍳Be intentional about your nutrition. Eat a slice or two of pizza rather than the whole thing. And plan ahead — pack high protein snacks when you’re on the go to minimize those binge sessions later.

🍎Choose nutrient dense foods. An apple or rice cake — both great carb snack options — but the apple has more nutrients and benefits than the rice cake.

🍪Keep diet diversity in mind when making food selections. Having a variety of foods in your diet will keep you from getting bored AND also allows you to get a wider array of nutrients in your body than if you just ate the same things over and over.

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

25/09/2023

Cutting out carbs is so 2010 ✨ here are some of the benefits of carbs:

🍞brain fuel!!! To function optimally, the brain needs glucose, which is broken down from carbs. So a carb deficiency could lead to brain fog, memory loss, and loss of focus.

🍞reduces bloating. Complex carbs (fruits, vegetables, whole grains) are packed with fiber which support healthy bowel movements.

🍞energy!!! Carbs are the body’s natural source of energy.

🍞improved muscle mass and better performing workouts

🍞promotes better sleep

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

21/09/2023

💫 C U S T O M C O A C H I N G 💫

Evolve Nutrition offers completely custom macro coaching. Our bodies function at its optimal rate when fueled by the right amount of protein, carbs, and fats in our diet—and I’m here to help you find that! This is not a one-size-fits-all diet, a cookie cutter meal plan, or calorie goals that will work across the board…these are objectives based on YOU — your goals/activity level/nutritional needs/lifestyle.

With this way of coaching, I want to empower you to find balance with food without obsession. Finding yourself making great food choices Monday-Thursday, then throwing it out the window Friday-Sunday? That restriction through the week is often what makes you want to binge on the weekend. This type of coaching program is designed to remove this cycle and allow you to find balance throughout the entire week to stay on track with your goals. You don’t need cheat days because you’re finding a healthy balance of enjoying foods you love while also giving your body the nutrients it needs.

Let’s ditch diet culture together and evolve the way you think about food!

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

19/09/2023

✨ Simple goals for a better week of staying on track ✨

—add protein to each meal or snack you have. Make sure you hit your protein goal every day by dividing your goal throughout your meals. For example: your protein goal is 100 grams per day. Divide that by 4 (breakfast, lunch, dinner, snacks). Now your mini goal is to make sure you’re getting at least 25g of protein at each sitting to guarantee success for the day!

—build balanced meals. Your body NEEDS a variety of all macros in order to thrive, so eating protein, fats, and carbs at each meal is the goal!

—keep an 80/20 mindset. We are looking to find balance in everyday life by avoiding restriction. If you’re choosing healthy options 80% of the time and treating yo self 20%, then you should be in a good place.

—set a step goal. Get moving each day! Hit the gym. Walk the dog. Whatever allows you to get some activity in.

—have staples for easy meals and snacks on hand. Keeping the kitchen stocked with healthy snacks like tuna, Greek yogurt, and fruit will allow you to select healthier options especially in a hurry. Also, prep your protein source for meals for the week and store it. Throw some chicken in the air fryer on Sunday and then eat on it all week for lunches. Make a salad, a chicken wrap, maybe a sandwich. It allows for variety without the hassle of having to still prepare your protein source.

—add a stress relieving activity to each day. Read a book, take a bath, sew a blanket. Whatever is calming to you, prioritize that even for a small amount of time every day.

—set a water goal for yourself and start first thing in the morning. The earlier you start, the easier it will be to achieve your goal that day. Also, add in different fruits or vegetables like cucumbers, strawberries, and lemons to add variety.

Keep in mind that you are always searching for progress, not perfection, so choose a goal or two and start there first. What will your first goal be?!

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

14/09/2023

PSA‼️ If you haven’t heard…we’re eating food now!! No more of that 1200 calorie a day or no carbs or low fat diets. We are prioritizing eating a balanced diet of protein, fats, and carbs. We love ALL the foods and can enjoy everything in moderation.

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

13/09/2023

▫️B A L A N C E▫️

The balance between food and exercise can sometimes be tough. Oftentimes, we think that getting our workout in will be enough to achieve our health goals, but that’s not always the case. While exercise and daily movement is incredibly important, changes to your body happen in the kitchen. Are you overeating? Especially if you are exercising regularly…are you eating enough? Maybe you just aren’t getting the amount of nutrients your body needs to properly fuel itself?

With or without exercise, having your nutrition under control is the most effective way to reach your fitness goals. You don’t have to workout to lose weight, but you do need to be eating nutritious foods and drinking lots of water.

Trust me, I also love my cookies and cake. I can indulge in my cravings while tracking macros because that is the purpose and the beauty of macros…we don’t restrict foods because you can have anything in moderation. Finding that balance within your nutrition is key. It’s time to evolve the way you think about food 🤍

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

11/09/2023

Food is fuel and your body NEEDS it to thrive. Here’s some signs that you may not be eating enough or your diet is too restrictive:

🍋you are always feeling tired, sluggish, fatigued, lacking energy — carbs are the body’s energy source. Being on a diet that restricts carbs can be detrimental to your natural energy levels. Providing your body with healthy complex carbs, like apples, broccoli, and whole grains, can give your body the nutrients it is craving and naturally increase your energy levels.

🍋you are constantly thinking about food or feeling hungry. Having these persistent thoughts and intense cravings can be a sign that body isn’t getting the food it is needing.

🍋you are moody and irritable — hanger is a real thing people!!! Also, if you are experiencing brain fog or having trouble concentrating. To function optimally, the brain needs glucose, which is broken down from carbs.

🍋you are genuinely still hungry after eating. Not the “I have room to squeeze in dessert” kind of hungry, but feeling like you truly need more food…that could be your body trying to tell you just that.

🍋you are experiencing hair loss, brittle nails, or dry lips…these are all signs of a nutrient deficiency. Also, if you’re always feeling cold…your body will not prioritize keeping you warm when it is just trying to function.

If you are eating a low calorie diet or putting restrictions on your diet in order to lose weight, you may be actually doing the opposite. These kind of eating habits will slow down your metabolism making it more difficult to lose weight. So while you might have good intentions, you are actually making it harder on yourself and delaying the results you want. Eat some food! A well balanced diet that will fuel your body.

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

Photos from Evolve Nutrition & Fitness's post 07/09/2023

✨ WHY TRACK MACRONUTRIENTS? ✨

1. Tracking macros can really open your eyes to seeing what kind of nutrients you are really putting into your body. Eggs are viewed as a protein source, but did you also know they are a great fat source too? Or that egg whites are 100% protein? These are things you learn quickly about various foods to know how to properly nourish your body each day.

2. I’m calling bu****it on any diet that tells you you have to take out certain food groups to be successful. Your body NEEDS protein, fats, AND carbs to thrive. When tracking macros, you get to enjoy all foods in moderation. Do you catch yourself doing “good” on your diet Monday through Thursday and then seeming to binge on the weekends? Removing restrictions helps remove the likelihood of wanting to binge because you’re able to still enjoy your favorite foods.

3. Tracking macros with Evolve Nutrition includes the process of what is called reverse dieting. The goal during this part of the process is to speed up your metabolism to get the body functioning at its peak performance and to restore hormonal balance. A faster metabolism means you are burning more calories at rest, so that is what we are working towards.

4. You learn how to FUEL your body. Do you love eggs? Great, fit them into your day! Does a certain food make you feel bloated? No problem, stay away from it. You are completely customizing your day to eat foods you enjoy that are supporting your goals.

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

05/09/2023

Tracking macros doesn’t have to be overwhelming. Using these tricks can make it easier! And having me as your coach every step of the way 🤩

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

31/08/2023

And the sooner you start making these changes, the sooner you’ll get the results you want. You feel me? 🖤

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

30/08/2023

Let’s be clear…

Stop labeling foods as good or bad.

Diet culture has normalized labeling foods by thinking of food as transactional. Thinking that you either earn or don’t deserve a food depending on how your day has gone. “I want a cupcake at my son’s birthday party, but I missed my workout today, so I can’t.” Let’s STOP THAT. Food is meant to be enjoyed in ⚡️moderation⚡️ with the primary purpose being to fuel and nourish. Rather than restricting and thinking we can’t have those “bad” foods…let’s prioritize nourishing our bodies AND treating ourselves at times.

And not only are we labeling food as good or bad, but we are labeling ourselves depending on our food intake that day. This pushes the idea that enjoying foods comes with consequences. STOP. Have a nutritious filled dinner AND eat the damn cookie. You need moderation, not restriction. It’s time to switch that mindset 🫶🏼

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

22/08/2023

⚡️Easy ways to increase protein intake⚡️

⚡️Prep your protein source for meals for the week and store it. Prep some ground beef or turkey on Sunday and then eat on it all week for lunches. Make a burrito bowl, some kind of pasta, or a sloppy Joe. It allows for variety without the hassle of having to still prepare your protein source.

⚡️make simple swaps. Choose Greek yogurt over regular. Make soup with bone broth instead of soup stock. Use a protein milk like Fairlife rather than almond milk.

⚡️add a protein shake to your day. It’s an easy way to bump up your protein, but limit to one supplement per day.

⚡️increase the amount of your protein source at meals. So rather than 3oz of chicken for dinner, grab 5oz.

⚡️add egg whites to your eggs. Cooking your eggs with some added egg whites immediately increases your protein intake as egg whites are incredibly high in protein!

⚡️keep high protein options on hand at all times. Keep your kitchen full of tuna, egg whites, lean meats, Greek yogurt, cottage cheese, protein shakes/powder.

What special tricks do you use to get your protein in each day?! 🍗

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

16/08/2023

And yes it fits in my macros 🤤 as someone with a major sweet tooth, prioritizing a sweet treat at the end of each day is important to me. I balance the rest of my day around getting that treat and it allows me to not feel like I am being deprived while tracking macros 🍦

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

15/08/2023

Exercising can help weight loss, but only when you have your nutrition under control first. Nutrition is 80% of your fitness journey, so spending hours in the gym can’t cancel out the damage you’re doing in the kitchen. You can lose weight without working out, so there’s only one place to start!

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

03/08/2023

🌟BBQ CHICKEN BACON PITA🌟

I love these little personal pitas because you can alter the toppings to be exactly what you need for your macros that day. They are so flexible in that way and so delicious!

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

27/07/2023

✨Let’s share the love✨

When you refer someone that enrolls in a program, you will get one month FREE from your current program!

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

25/07/2023

Just taking one day at a time shifting from “what’s missing” to “what I’m grateful for”💫

What shift in your mindset has changed your life for the better?

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

19/07/2023

And THAT is why I love tracking macros. It gives me the ability to still enjoy my favorite foods while staying on track with my goals. A good meal (and dessert) is just the way to my heart 🥰

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

17/07/2023

It’s time to get personal. Are you getting enough fiber in? You should aim for a minimum of 25 grams per day. Fiber is so important for our overall health and is often overlooked. What does fiber assist with?

🥦 it aids in keeping you fuller longer

🥦 it helps move food through your digestive system, promoting regularity and helping prevent constipation

🥦 it supports the regulation of your body’s use of sugars, helping to keep hunger and blood sugar in check

🥦 food options high in fiber — fruits, whole grains, seeds, vegetables, beans, oats

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

13/07/2023

💫Reasons why you might be overeating:

—not knowing when you’re full. This could be due to lack of body awareness or lacking the nutritional skills to create proper meals.

—restriction can cause overeating as it can lead to binging because you’re 1) craving all the foods you aren’t allowing yourself to eat or 2) because you’ve been starving yourself.

—damage control. Having the thoughts of “if I eat it all now, I won’t be tempted or can’t overeat this later.” So you stuff yourself in order to get it out of the house.

—self sabotage. Your own negative thoughts saying you’re not strong enough to resist the temptation are just waiting to be proven right.

—emotional eating/numbing

There are endless reasons why we may be over or under eating, but being more aware of what it can look like allows us to be in a position to make the positive changes we need for our health.

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

11/07/2023

Macronutrients are broken down into three categories—protein, fats, and carbohydrates. All three are essential to nourishing our bodies properly.

Why are each of these macros equally as important?

▫️PROTEIN is vital as it allows our bodies to rebuild and repair muscles, cartilage, and tissue. It assists in carrying oxygen throughout our bodies. Protein also helps boost our digestion to get our metabolism firing.

▫️FATS provide protection for our organs. It allows our bodies to absorb nutrients. Fats also assist in hormone regulation. (Where my ladies at?! 🎉)

▫️CARBS (Oh yeah..we eat those too!🙏🏼) have one main purpose and that is to provide energy for our bodies.

Each one of these macros are crucial for fueling our bodies and we need ALL of these to thrive.

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

05/07/2023

WHAT IS A REVERSE DIET?!✨

You want your metabolism functioning at its best to allow the body to burn as many calories as possible. The purpose of the Reverse is to get that metabolism reset while also increasing energy levels and balancing hormones.

Your body craves consistent nutrition. We are looking to FUEL the body, not restrict it ✌🏼

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

03/07/2023

Y’all there is NO such thing as TMI. Every little thing can make a big difference so I need to know alllll the things 😅

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

29/06/2023

This is your sign to prioritize your health 🤍

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

24/05/2023

▫️T H E C U T ▫️

There are two phases to the Evolve Nutrition method that are key to long term success. The Reverse Diet and the Cut Process.

The Reverse Diet is SO vital for setting you up for success. Without repairing your metabolism first, then the Cut Process won’t allow your body to achieve the goals you are hoping for. Like most things, without a successful step one, then step two just won’t work correctly 🤷🏼‍♀️ That is why consistency during the Reverse Diet is so important to get as much out of it as possible.

Now it’s time for the Cut Process! 🔥 This can be a challenging few weeks, but seeing that scale drop is what keeps clients motivated! During the Cut Process, we are safely putting your body into a caloric deficit, which is taking in less calories than you are burning. This phase is quicker than the Reverse Diet, but when done correctly can be very effective! I want to ensure your metabolism doesn’t begin to adapt to this lower amount of food which is why it is a short and demanding few weeks! This is when most clients really see that scale drop. I will then begin to increase your calories back up in a Reverse Diet after completing your Cut. This is done slowly to ensure your body won’t just put back on the weight you just worked so hard to drop.

The cycle of the Reverse Diet and the Cut Process continue until you reach your goals and seek to maintain weight. This method allows your body to drop weight safely, effectively, and with long term success in mind. Seeing the scale drop like you dream, but with added bonuses of a high functioning metabolism AND increased energy? It doesn’t get much better than that 😎

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

11/05/2023

Let’s talk about some of my favorite go-to snack ideas!

💦And add some diversity to your water selection to keep you drinking more throughout the day!

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

08/05/2023

A L L F O O D S W E L C O M E 🤩

We do not restrict foods when tracking macros. We are looking to find a healthy balance with ALL food groups and yes, that does include CARBS 🤤 When you place restriction in your diet, it is not sustainable. And while you may find success short term, this is 1. not a long term solution and 2. as soon as you reintroduce that food group back into your diet, you will see that weight you lost just slowing creep back on. So, with Evolve Nutrition all foods are welcome!

Don’t restrict, instead:
🍳Be intentional about your nutrition. Eat a slice or two of pizza rather than the whole thing. And plan ahead — pack high protein snacks when you’re on the go to minimize those binge sessions later.

🍎Choose nutrient dense foods. An apple or rice cake — both great carb snack options — but the apple has more nutrients and benefits than the rice cake.

🍪Keep diet diversity in mind when making food selections. Having a variety of foods in your diet will keep you from getting bored AND also allows you to get a wider array of nutrients in your body than if you just ate the same things over and over.

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

04/05/2023

Over here collecting certifications ✌🏼

I want to be as knowledgeable as I can be when assisting you on your nutrition journey! I have completed a basic nutrition course and now TWO macro specific courses 💫 always growing is the vibe 🫶🏼

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

01/05/2023

I REALLY DO 💕

I have spots available NOW! Let’s get your fitness journey started today! Message me with any questions or how to set up a FREE consultation call.

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

27/04/2023

✨Tips to hit daily protein goals when tracking macros —

When you need MORE protein:
▫️add a protein shake
▫️increase amount of protein sources at meals — add some extra chicken or add egg whites to your egg meal
▫️divide gram goal by number of meals for the day to have a per meal protein goal
▫️choose nonfat Greek yogurt vs other options
▫️swap soup stock for bone broth

When you need LESS protein:
▫️decrease amount of protein sources at meals
▫️prioritize fruits and veggies
▫️grab plant based options instead

🌟What are your go-to tricks?! Save this post for future reference!

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

25/04/2023

💫 C U S T O M C O A C H I N G 💫

My idea of a really good plan ⬆️
Evolve Nutrition offers completely custom macro coaching. This is not a one-size-fits-all diet, a cookie cutter meal plan, or calorie goals that will work across the board…these are objectives based on YOU — your goals/activity level/nutritional needs/lifestyle.

With this way of coaching, I want to empower you to find balance with food without obsession. Finding yourself making great food choices Monday-Thursday, then throwing it out the window Friday-Sunday? That restriction through the week is often what makes you want to binge on the weekend. This type of coaching program is designed to remove this cycle and allow you to find balance throughout the entire week to stay on track with your goals. You don’t need cheat days because you’re finding a healthy balance of enjoying foods you love while also giving your body the nutrients it needs.

Let’s ditch diet culture together and evolve the way you think about food!

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

21/04/2023

✨Tips to hit daily carbs goals when tracking macros —

When you need MORE carbs:
▫️grab more fruits and veggies
▫️have a treat — eat that cookie or pastry!
▫️increase amount of carb sources at meals — add some extra pasta or rice
▫️rice cakes are great options when you need carbs only

When you need LESS carbs:
▫️decrease amount of carb sources at meals
▫️favor “lighter” carbs, like vegetables rather than “heavier” carbs, like pasta
▫️aim for higher protein options and whole grains to feel fuller
▫️choose low carb options — low carb tortillas or veggie substitutes, spaghetti squash

🌟What are your go-to tricks?! Save this post for future reference!

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

17/04/2023

🚨P R E - T R A C K I N G🚨

This is the easiest way to guarantee you will hit your macro goals each day! Pre-tracking is logging all of your food for the following day the night before. This provides a plan for the day, so you aren’t just winging it and hoping for things to line up by the end of the day.

If you’ve meal prepped/schedule out dinners/really want that leftover cake…start by logging those items that are top priority. After those are entered into your day, start filling in the gaps. If you are having trouble getting into the habit of pre-tracking, then set an alarm to remind you every evening!

You took the time to plan your meals for the day, so stick to it!!! Now you know you can enjoy your food for the day while still lining up with your overall goals. 🍎

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

12/04/2023

Start your day off right with a protein packed breakfast and lots of water 🍳

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

11/04/2023

✨Tips to hit daily fat goals when tracking macros —

When you need MORE fats:
▫️use full fat dairy options
▫️choose higher fat protein options — steak, beef, sausage, eggs, pork loin
▫️cook with oil or butter
▫️add heavy whipping cream to your coffee
▫️add high fat options to what you are already eating — avocado, nuts, seeds, oils, dressings/sauces

When you need LESS fats:
▫️choose low-fat or skim dairy options
▫️choose leaner protein options — chicken breast, fish, egg whites, turkey
▫️avoid cooking with oil or butter — measure them out when you do

🌟What are your go-to tricks?! Save this post for further reference!

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

06/04/2023

Here is my why 🤍

I want to be healthy for me, but I also want to make sure I’m healthy for my family. And something I think all moms need to hear — Prioritizing yourself in front of your kids isn’t selfish…it’s called self love. 🫶🏼 Be intentional about your health and teach them how to properly feed their bodies. Balancing life as a mom is HARD, but you have to take care of you first, so you are around to take care of your people too!

What is your why?! And what is stopping you from taking control of your health? ✨

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️

05/04/2023

WHY is water so important for our overall health? 💦

▫️it delivers oxygen throughout the body — your blood is more than 90% water and that is what carries oxygen to different parts of the body
▫️boosts skin health and beauty
▫️helps maximize physical performance as dehydration can reduce performance in activities, like exercise
▫️lubricates your joints — long term dehydration can reduce the shock absorbing ability in the joints which leads to joint pain
▫️assists in the removal of body waste by helping with digestion and relieving constipation
▫️normalizes body temperature
▫️helps minerals and nutrients reach different parts of the body as they dissolve in the water of the body

The list can go on and on for the benefits you get from having enough water in your system daily.

Every body is different, but a good goal to aim for is to get a GALLON of water in a day 💦 it might seem like a lot for some, but your body will adjust within a couple weeks to the increase in liquids.

🍓PRO TIP — try sparkling, carbonated, or flavored waters to add a variety in when you’re getting bored! Add fruits and vegetables — like cucumbers, strawberries, and lemon to mix things up!

▫️message for more information about a completely personalized program for you! You can also contact me to complete a FREE consultation form▫️





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Videos (show all)

Just throwing out the lies diet culture has pushed us to believe ✌🏼 ▫️message for more information about a completely pe...
Cutting out carbs is so 2010 ✨ here are some of the benefits of carbs:🍞brain fuel!!!  To function optimally, the brain n...
✨ Simple goals for a better week of staying on track ✨—add protein to each meal or snack you have.  Make sure you hit yo...
PSA‼️ If you haven’t heard…we’re eating food now!!  No more of that 1200 calorie a day or no carbs or low fat diets.  We...
Food is fuel and your body NEEDS it to thrive.  Here’s some signs that you may not be eating enough or your diet is too ...
Tracking macros doesn’t have to be overwhelming.  Using these tricks can make it easier! And having me as your coach eve...
And the sooner you start making these changes, the sooner you’ll get the results you want. You feel me? 🖤▫️message for m...
⚡️Easy ways to increase protein intake⚡️⚡️Prep your protein source for meals for the week and store it.  Prep some groun...
And yes it fits in my macros 🤤 as someone with a major sweet tooth, prioritizing a sweet treat at the end of each day is...
Exercising can help weight loss, but only when you have your nutrition under control first.  Nutrition is 80% of your fi...
🌟BBQ CHICKEN BACON PITA🌟I love these little personal pitas because you can alter the toppings to be exactly what you nee...
Just taking one day at a time shifting from “what’s missing” to “what I’m grateful for”💫What shift in your mindset has c...

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