29/07/2024
What does an ideal Monday look like for me?
Today has been a fantastic Monday and itâs only halfway over!
Fit2u by Deborah
Fitness and Nutrition Coaching
https://fit2ubydeborah.mypthub.net/3/p/128763 www.https://fit2ubydeborah.mypthub.net/3/p/128763
Operating as usual
29/07/2024
26/07/2024
ðð¢ð ð²ðšð® ð€ð§ðšð°?
Storing your strawberries in a mason jar in the refrigerator keeps them fresh for days longer.
If you store them whole, theyâll last for weeks!
ððð«ð'ð¬ ð¡ðšð° ððš ððš ð¢ð:
Wash your berries and allow them to dry completely â¬
ïž this is the key. They need to ðð ððšððð¥ð¥ð² ðð«ð².
Put into a mason jar with lid.
Keep refrigerated.
This works for all berries: blueberries, raspberries, blackberries, etc.
ððð'ð¬ ð¬ð¡ðð«ð ðšð®ð« ðð¢ð©ð¬ ðð§ð ðð«ð¢ðð€ð¬!
ðð¡ðð'ð¬ ð²ðšð®ð« ððð¯ðšð«ð¢ðð ð¡ððð€ ððšð« ð€ððð©ð¢ð§ð ðð«ð®ð¢ðð¬ ðð§ð ð¯ðð ððððð¥ðð¬ ðð«ðð¬ð¡ ð¥ðšð§ð ðð«?
23/07/2024
ðð¡ð¢ð¬ ð¢ð¬ ð ðð«ðšð¬ð¬ ðððð°ððð§ ð¡ððŠðð®ð«ð ðð« ð¡ðð¥ð©ðð« ðð§ð ð¬ð¥ðšð©ð©ð² ð£ðšðð¬, ðð®ð ð¢ð'ð¬ ðŠð®ðð¡ ð¡ððð¥ðð¡ð¢ðð« ðð§ð ððð¬ððð¬ ð°ðð² ðððððð«!
â¢You can use chickpea or lentil pasta instead of regular.
â¢Ground turkey or chicken work well too.
27/06/2024
ððš ð²ðšð® ðð¯ðð« ðððð¥ ð¥ð¢ð€ð ð²ðšð®ð« ð¡ðšð«ðŠðšð§ðð¬ ðð«ð ðšð®ð ððš ð ðð ð²ðšð®?
ðð¡ðð ð§ðš ðŠððððð« ð°ð¡ðð ð²ðšð® ððš, ð²ðšð® ð£ð®ð¬ð ððð§'ð ð¬ðððŠ ððš ðŠðð€ð ð©ð«ðšð ð«ðð¬ð¬ ð°ð¢ðð¡ ð²ðšð®ð« ð¡ððð¥ðð¡ ðð§ð ðð¢ðð§ðð¬ð¬ ð ðšðð¥ð¬?
Are you struggling with:
Poor sleep?
Fatigue beyond regular tiredness?
Drastic and uncontrollable mood swings?
Hot flushes and/or night sweats?
Weight gain especially belly fat?
Skin problems - adult acne or itchy, dry skin?
More or worsening headaches?
ðð«ð ð²ðšð® ð°ð¢ð¥ð¥ð¢ð§ð ððš ðð¡ðð§ð ð ð²ðšð®ð« ð¥ð¢ððð¬ðð²ð¥ð ððš ð¬ððšð© ð²ðšð®ð« ð¡ðšð«ðŠðšð§ðð¬ ðð«ðšðŠ ððšð§ðð«ðšð¥ð¥ð¢ð§ð ð²ðšð®ð« ð¥ð¢ðð?
â¬ïž If you answered yes to the above questions, letâs see if I can help you!
18/06/2024
ðšððððð§ðð¢ðšð§ ð¢ð ð²ðšð® ðð«ð ð¢ð§ ð©ðð«ð¢ðŠðð§ðšð©ðð®ð¬ð ðšð« ðŠðð§ðšð©ðð®ð¬ð!
While a calorie deficit plays a part in fat loss, it is not the only piece of the puzzle AND
"eating less and exercising more" can leave you feeling even MORE exhausted than you already are.
It also wreaks havoc on your metabolism, which, in its infinite wisdom, adapts to a lower calorie intake requiring you to continue to decrease calories to see weight loss. And the worst part? Some of that weight loss will be precious muscle!
Instead of restriction, my clients find it helpful to focus on what they are ADDING to their plate: protein and lots of vegetables for nutrients and fiber.
This method keeps them feeling full, prevents cravings, feeds muscle growth (instead of muscle loss), keeps blood sugar in balance, and they feel energetic and vibrant throughout the day, while also supporting healthy fat loss.
Exercising can be wonderful for your metabolism and hormones. However, more is not necessarily better. Excessive exercise is a stressor on the female metabolism and hormones and can backfire. You donât need to kill yourself in the gym 6 days a week - thereâs a better way!
Want more details? Shoot me a message and Iâll be happy to send you some free info!
01/06/2024
The next ððŠðð«ð ðððð«ð ððšð«ðŠðšð§ð ððð¬ðð is coming soon!
Whether your ultimate goal is fat loss, muscle gain, maintenance, or improving health markers and feeling better, healing your hormones and gut and reducing inflammation are essential for long-term success.
Thatâs why I created the
ð ðððð€ ððŠðð«ð ðððð«ð ððšð«ðŠðšð§ð ððð¬ðð.
Building a strong foundation of hormone health first leads to improved results that last.
ðð¡ðš ð¢ð¬ ð¢ð ððšð«?
Anyone suffering from:
ððšðšð ð¬ð°ð¢ð§ð ð¬
ððð¢ð ð¡ð ð ðð¢ð§/ðð¢ððð¢ðð®ð¥ðð² ð¥ðšð¬ð¢ð§ð ð°ðð¢ð ð¡ð
ðð«ð«ð¢ðððð¢ð¥ð¢ðð²
ðð«ð«ðð ð®ð¥ðð« ðšð« ð©ðð¢ð§ðð®ð¥ ð©ðð«ð¢ðšðð¬
ððšð° ðð§ðð«ð ð²
ððšðšð« ð¬ð¥ððð©
ðð¢ð ðð¬ðð¢ð¯ð ð¢ð¬ð¬ð®ðð¬
ðð«ðð¯ð¢ð§ð ð¬
ððšð ðð¥ðð¬ð¡ðð¬/ðŠðð§ðšð©ðð®ð¬ðð¥ ð¬ð²ðŠð©ððšðŠð¬
ððšð«ðŠðšð§ð ð«ðð¥ðððð ðð§ð±ð¢ððð²/ððð©ð«ðð¬ð¬ð¢ðšð§
& more
ðð¡ðð'ð¬ ð¢ð§ðð¥ð®ððð?
- Hormone screening questionnaires to determine the best protocol for you.
- A step-by-step personalized guide to balancing your hormones through diet, exercise, and lifestyle changes.
- Each week weâll focus on 1 specific area of change to help you create habits that stick.
- Shopping lists that coincide with your specific protocol.
- Recipe and meal ideas.
- Worksheets, files, and videos not only to teach you what to do, but the why behind it.
- Access and subscription to my app for a personalized and private, one-on-one experience.
- 100% online
ðð ð²ðšð®'ð«ð ð«ðððð² ððš ðð¢ððð¡ ðð¡ð ðšð®ðððððð ðð¢ðð ðŠðð§ððð¥ð¢ðð² ðð§ð ð¥ððð«ð§ ð¡ðšð° ððš ððð ðð§ð ðð«ðð¢ð§ ð¬ðŠðð«ððð« ðð² ð¥ðð²ð¢ð§ð ð ððšð®ð§ðððð¢ðšð§ ðšð ð€ð§ðšð°ð¥ððð ð ððš ð«ðððð¡ ð²ðšð®ð« ððð¬ð¢ð«ðð ð¡ððð¥ðð¡ ðð§ð ðð¢ðð§ðð¬ð¬ ðšð®ðððšðŠð, ðð¡ð¢ð¬ ð¢ð¬ ððšð« ð²ðšð®!
*I am a Hormone Nutrition Specialist and Metabolic and Habit-based Nutrition Coach. I am not a registered dietician or physician. Please consult your healthcare provider for in-depth testing and diagnosis.
31/05/2024
ððð¢ð ð¡ð ððšð¬ð¬ ðð«ð®ðð¡ ð£
Did you know the weekend (Friday, Saturday, Sunday) makes up 43% of your week?
Thatâs almost half!
ðð ð²ðšð® ðšð§ð¥ð² ððšðð®ð¬ ðšð§ ð²ðšð®ð« ð¡ððð¥ðð¡ ðð®ð«ð¢ð§ð ðð¡ð ð°ððð€, ð²ðšð® ð°ð¢ð¥ð¥ ð§ðð¯ðð« ð«ðððð¡ ð²ðšð®ð« ð ðšðð¥ð¬.
Does that mean you canât eat out, eat dessert, or enjoy your favorite foods anymore?
ððð¬ðšð¥ð®ððð¥ð² ð§ðšð!
With nutrition coaching, I teach you how to eat, move, and live in a way that becomes a sustainable, enjoyable way of life all while working toward your goals.
â¬ïž Even though he looks guilty, Eric was actually eating a pretty healthy breakfast burrito with eggs, grilled chicken, vegetables, and salsa.
24/05/2024
ððš ð²ðšð® ð°ðð§ð ððš ð¥ðšð¬ð ððð ðð§ð ððð ð¢ð§ ððš ð«ðð ð®ð¥ððð ð¡ðšð«ðŠðšð§ðð¬?
ðððâð¬ ðŠðð€ð ð¢ð ðð¬ ð¬ð¢ðŠð©ð¥ð ðð¬ ð©ðšð¬ð¬ð¢ðð¥ð ððš ð ðð ð¬ððð«ððð:
ð. Calories.
âïžMake sure you are in a calorie deficit.
âïžKeep track of calories and aim for +/- 100-200 of your number (thatâs your calorie range).
âïžIncorporating vegetables and some fruits will help you feel more full and improve overall health.
ð. Protein.
âïžEating at least 100 grams daily helps to keep you full and preserve muscle.
Protein also helps with hormone health.
ð. Daily walking and movement.
The benefits of daily walking, especially outside, are numerous! Itâs one of the best things you can do for whole body health.
These things will help you feel better faster and get the dial moving on fat loss.
ððð ððð¥ð¥ ⢠ððšð¯ð ððð¥ð¥ ⢠ðð¢ð¯ð ððð¥ð¥
20/05/2024
ððšð«ð ðð®ðð«ð¢ðð¢ðšð§ ððšððð¡ð¢ð§ð ððð¯ð¢ðð°ð¬:
âWhile I signed up for Deborahâs Smart Start Hormone Reset to lay the foundation for hormone health, what I received was so much deeper. I had never taken the time to think about my eating habits and my emotions. With Deborahâs guidance, I took a deep dive into my âwhyâ and the reasons behind my emotional eating habits. Deborah said multiple times she wasnât a therapist and would only stay in her scope of practice. While she may not be a therapist, she made me feel secure and comfortable enough to confide in her and be truly honest with her and myself. Itâs not what I expected, but itâs exactly what I needed.â 10/10 would recommend
-NJ
âThe one on one coaching I received was amazing! A tailored plan was made that assisted me in losing over 10lbs in 8 weeks - all while enjoying food and life! Iâm so appreciative of the communication and education I received and feel equipped to continue to live a healthy, sustainable, and enjoyable lifestyle.â
-SA
âWhat a great experience. Itâs 8 weeks youâll be so glad you devoted time and invested in your health. I loved the Fit2u app with the food log built right in. It made it so easy to track my food and have everything in one place. I loved the chat feature that was 100% private so I felt comfortable asking questions or talking about anything. Deborah gives you lots of resources through files and videos with such helpful information.â
-TP
âWhy didnât I do this sooner? Had I known how good I would feel in just 8 weeks, I would have done this sooner!
10/10 would recommend.â
ðð¡ð ð§ðð±ð ð ðððð€ ððŠðð«ð ðððð«ð ððšð«ðŠðšð§ð ððð¬ðð ð°ð¢ð¥ð¥ ðð ððšðŠð¢ð§ð ð¬ðšðšð§!
15/05/2024
ðð¡ð¢ð¬ ð¢ð¬ ðð¡ð ðððð ðšð ð¬ðšðŠððšð§ð ð°ð¡ðš ðð¢ðð§âð ð°ðð§ð ððš ð°ðšð«ð€ðšð®ð ððšððð².
I sat in my car in the parking lot of the gym and didnât ðððð¥ like going in.
Some people may think that personal trainers, group fitness instructors, and/or nutrition coaches always want to workout and eat healthy.
ðððð! At least not this one.
Hereâs what I do when I donât ðððð¥ like working out:
1. Get dressed for it anyway. Put on the workout clothes. Sometimes thatâs enough to change my attitude. (Not today ð)
2. Drive to the gym.
3. Tell myself to go inside and do something for 10 minutes. Walk, stretch, body weight work - and if I still donât ðððð¥ it, I can leave. 99 times out of 100, I keep going.
4. âïžð ð«ððŠð¢ð§ð ðŠð²ð¬ðð¥ð ðð¡ðð ðððð¥ð¢ð§ð ð¬ ðð«ð ððð ððððð¬. Feelings are linked to emotions and my emotions can cloud my judgement.
5. Remind myself I donât have to hit a PR, âkill itâ, or even do the entire workout. Something is always better than nothing and ððšð§ð¬ð¢ð¬ððð§ðð² ððððð¬ ð©ðð«ððððð¢ðšð§ ðð¯ðð«ð² ð¬ð¢ð§ð ð¥ð ðð¢ðŠð.
Other tips:
~If you feel this too, this may be the perfect time to invest in a few sessions with a personal trainer for new ideas and motivation.
~Try a group fitness class. All you do is show up! You donât have to think about or plan what youâre going to do.
~When all else fails, go for a walk. Youâll move your body and improve your mood - guaranteed!
ððð ððð¥ð¥ ⢠ððšð¯ð ððð¥ð¥ ⢠ðð¢ð¯ð ððð¥ð¥
10/05/2024
ðð¬ ð²ðšð®ð« ððšðð² ðð«ð²ð¢ð§ð ððš ððð¥ð¥ ð²ðšð® ð¬ðšðŠððð¡ð¢ð§ð ?
â¢
06/05/2024
ððð«ð ðð«ð ð¬ðšðŠð ðšð ðð¡ð ðŠðšð¬ð ð«ðððð§ð ð§ð®ðð«ð¢ðð¢ðšð§ ððšððð¡ð¢ð§ð ð«ðð¯ð¢ðð°ð¬:
âIâm so thankful I made the choice to join Deborahâs Smart Start Hormone Reset. I learned so many valuable lessons to help me improve not only my diet but my overall health. Deborah did an excellent job educating me in the importance of nutrition, sleep, and exercise and how they relate to my hormones and an overall feeling of wellness. Deborah is a terrific listener and encourager and was always ready with a quick tip to help me through the tough days. 10/10 would recommend.âMB
âDeborah is such a a great coach and is great to offer wonderful and helpful feedback in good weeks as well as weeks when I struggled.â
âWhat a great experience! Even if you think you know about nutrition or hormones or fat loss, I guarantee Deborah will teach you something you donât know. She is a wealth of knowledge with doable, practical application steps that will have you feeling better in days, not months! All I can say is donât wait - sign up. Youâll be so glad you did!â BW
âI signed up for nutrition coaching because I was tired of being tired, moody, not sleeping, not able to lose belly fat, and didnât know what to do. I was hesitant because I didnât want to spend a fortune but wanted to gain the knowledge and tools necessary to see results. I was pleasantly surprised at the cost and now that I know what you get for that, itâs such a great deal. 11/10 highly recommend â
PS
âA few months ago, I began taking Semaglutide for weight loss. While I did lose weight, my hormonal symptoms became worse. Thatâs when I knew I needed to learn more about food and what to eat to help me not only lose weight, but help my hormones. I saw a post Deborah had made about Semaglutide and how to use this time to learn the right way to eat and exercise. While a lot of other people seem to judge and make this a moral issue, Deborah didnât. She was wonderful. She advised me of the known facts (not opinions) and let me make informed decisions. Iâve had great results (better sleep, less cravings, less brain fog, handling stress better) and have decided to keep going with Deborah.â
KH
01/05/2024
ð©±ððð ð²ðšð® ð¡ðð¯ð ð ððšðð², ð²ðšð® ð¡ðð¯ð ð ððððð¡ ððšðð².
We focus on so-called flaws, but God wants us to be thankful for the bodies He has given us.
So what if, instead of getting caught up in what our bodies canât do or how we wish they looked, we look for reasons to be grateful for the bodies we have?
For the breath in our lungs, for hearts that pump life-giving blood throughout our bodies.
For the laugh lines from countless times of joy, for our lips that can share the good news of Jesus with our neighbors.
âOh yes, you shaped me first inside, then out; you formed me in my motherâs womb. I thank you, High Godâyouâre breathtaking! Body and soul, I am marvelously made! I worship in adorationâwhat a creation! You know me inside and out, you know every bone in my body; You know exactly how I was made, bit by bit, how I was sculpted from nothing into something. Like an open book, you watched me grow from conception to birth; all the stages of my life were spread out before you, The days of my life all prepared before Iâd even lived one day.â
ââPsalm⬠â139â¬:â13â¬-â16⬠âMSGâ¬â¬
24/04/2024
ððð§ð ððš ð¥ðšð¬ð ððð¥ð¥ð² ððð, ð¢ð§ðð«ððð¬ð ðð§ðð«ð ð², ð«ððð®ðð ðð«ðð¯ð¢ð§ð ð¬ ðð§ð ðŠðšðšð ð¬ð°ð¢ð§ð ð¬?
ððð«ðâð¬ ð°ð¡ðð ð°ðâð¥ð¥ ððš ððšð ððð¡ðð«:
âïžFind your RIGHT calorie range to support your hormones and metabolism
âïžOptimize macronutrients to enhance hormone health
âïžTackle the root causes of hormone imbalance by addressing insulin resistance, gut health, micronutrients, and inflammation
âïžLearn how to eat and move in a way that is sustainable and enjoyable
âïžDaily accountability + support
ððð ððð¥ð¥ ⢠ððšð¯ð ððð¥ð¥ ⢠ðð¢ð¯ð ððð¥ð¥
17/04/2024
ðð«ð ð²ðšð®ð« ððð«ðð¬ ð§ðð€ðð?
ðð®ð ð¬ðšðŠð ðð¥ðšðð¡ðð¬ ðšð§ ð²ðšð®ð« ððð«ðð¬!
When you eat carbs (especially simple carbs like cookies, cake, soda, pasta, etc.) by themselves, it causes a big spike in blood sugar which then leads to a big crash.
This will leave you feeling tired, hungry, and ready for another sugar/carb fix an hour later.
ððšð§âð ððð ððð«ðð¬ ðð¥ðšð§ð.
Try pairing your carbs with protein, fat, and/or fiber to slow the digestive process so it takes longer to seep into the bloodstream.
Itâs best to stick with mostly complex carbs (fruits, rice, potatoes, oats, etc.) to moderate the spike. But I suggest still pairing complex carbs as well.
ðð±ððŠð©ð¥ðð¬:
Instead of: ðð§ ðð©ð©ð¥ð ðð¥ðšð§ð (carb)
Try: ðð§ ðð©ð©ð¥ð ð°ð¢ðð¡ ð§ð®ð ðð®ðððð« (carb & healthy fat)
Instead of: ð©ð¥ðð¢ð§ ðšðððŠððð¥ (carb)
Try: ðšðððŠððð¥ ð°ð¢ðð¡ ð ð¬ððšðšð© ðšð ð©ð«ðšððð¢ð§ ð©ðšð°ððð« ðð§ð ððð«ð«ð¢ðð¬ (carb & protein & fiber)
Instead of: ðð«ððð€ðð«ð¬ (carb)
Try: ðð«ððð€ðð«ð¬ ð°ð¢ðð¡ ðð®ð«ð€ðð² ð¬ð¥ð¢ððð¬ ðð§ð ðð¡ððð¬ð (carb & protein)
This makes a dramatic difference in how you feel after you eat.
ððšð«ð ðð§ðð«ð ð², ð¥ðð¬ð¬ ðð«ðð¯ð¢ð§ð ð¬!
ðð ð²ðšð®âð«ð ð ðšð¢ð§ð ððš ð¡ðð¯ð ððð¬ð¬ðð«ð, ðŠðð€ð ð¬ð®ð«ð ððš ððð ð¢ð ð«ð¢ð ð¡ð ððððð« ð ðŠððð¥ ð¬ðš ðð¡ð ð©ð«ðšððð¢ð§, ððð, ðð§ð ðð¢ððð« ðð«ðšðŠ ðð¡ð ðŠððð¥ ð¡ðð¥ð© ð¬ð¥ðšð° ðð¡ð ðð¢ð ðð¬ðð¢ðšð§ ðð§ð ððð¬ðšð«ð©ðð¢ðšð§ ðšð ðð¡ð ð¬ð®ð ðð«.
02/04/2024
One of the biggest complaints my clients have before they start working with me is their sugar cravings - "Just tell me how to stop craving sugar!"
Can you relate?
Research suggests that cravings actually increase in perimenopause, but there are steps you can take to prevent them.
These simple steps can help you decrease your sugar cravings in less than a week.
1. ððð ð ð¡ð¢ð ð¡ ð©ð«ðšððð¢ð§ ðð«ððð€ððð¬ð - to
balance blood sugar and keep you feeling full.
2. ð
ðšðð®ð¬ ðšð§ ð ð¬ððð¢ððð¢ð§ð ðŠððð¥ð¬ ðð§ð ðŠð¢ð§ð¢ðŠð¢ð³ð ð¬ð§ððð€ð¢ð§ð - when you restrict yourself during the day, you end up mindlessly snacking or bingeing later on.
Increased snacking can lead to blood sugar spikes and that will cause cravings.
3 meals with protein, complex carbs, healthy fat, and a snack, if needed.
3. ðð¢ðŠð¢ð ððððð ð¬ð®ð ðð«. Check labels and minimize foods with added sugar.
4. ðð«ð¢ð§ð€ ð°ðððð« - sometimes when we are craving food, we are actually thirsty.
5. Last but definitely not least:
ððð¥ð€. Outside, when possible. Science proves walking can help decrease sugar cravings.
There are many more ways to reduce sugar cravings and to use nutrition to support you in perimenopause and menopause but this can help you get started.
ððð ððð¥ð¥ ⢠ððšð¯ð ððð¥ð¥ ⢠ðð¢ð¯ð ððð¥ð¥
21/03/2024
ð¥ ð§â ð«ð° best combination ever!
Dive into the irresistible Peanut Butter Chunk Puffs from BUILT, where peanut butter cookie chunks meet a chocolatey, fluffy center.
Each puff is a delight to your taste buds, boasting 15g of protein and only 160 calories per serving.
Peanut Butter Cookie Chunk is a balanced treat that satisfies your sweet tooth and protein needs in one.
Perfect for indulging in a chocolaty, peanut buttery snack without the guilt.
Click link or type FIT2U in discount box to get 10% off every order!
https://builtbar.com/?baapp=FIT2U
Donât wait! These will be gone fast!
11/03/2024
ðð¢ð ð²ðšð® ð€ð§ðšð°?
20 minutes of UVB 3x a week is enough to significantly improve your ðð¬ðð«ðšð ðð§, ððð¬ððšð¬ððð«ðšð§ð, ðð§ð ð©ð«ðšð ðð¬ððð«ðšð§ð levels.
When combined with leisure walking, it also improves ððšð«ðð¢ð¬ðšð¥, ð¢ð§ð¬ð®ð¥ð¢ð§, ððšð©ððŠð¢ð§ð, ðð§ð ð¬ðð«ðšððšð§ð¢ð§.
â¬ïž This is why Iâm so passionate about outdoor walks for hormone health. It has completely changed how I feel!
Plus, when combined with nutrition and lifestyle modifications, you can sleep better, have more energy, less hot flushes and night sweats, fewer cravings, better mood, less brain fog, less joint pain, and so much more!
If you think youâre a lost cause because of hormonal issues, message me to book a call to see if I can help you.
ððð ððð¥ð¥ ⢠ððšð¯ð ððð¥ð¥ ⢠ðð¢ð¯ð ððð¥ð¥
04/03/2024
ððšð«ðŠðšð§ð ð
ð¢ð«ð¬ð ð
ðð ððšð¬ð¬ ðððð¡:
ððð§ð ððš ð¥ðšð¬ð ððð?
You donât have to subtract everything from your diet to lose fat and regulate hormones.
What if I told you ðððð¢ð§ð made you lose?
âAdd more vegetables
âAdd more protein
âAdd walking
âAdd water
âAdd sleep
âAdd sunlight
âAdd resistance training
âAdd a better mindset
âAdd gratitude
What can you add today to help you lose?
ððð ððð¥ð¥ ⢠ððšð¯ð ððð¥ð¥ ⢠ðð¢ð¯ð ððð¥ð¥
27/02/2024
ð£ ðð¥ð¢ðð§ð ðð¢ð§ð¬ ð£
Itâs been way too long and Iâve got some great ones to share.
âªïžPairing foods has made a huge difference in her cravings.
âªïžEven though stress is high, she is handling stress better without using food.
âªïžHit goal weight!
âªïžOn a scale of 1-10, her sleep started at a 3. She now rates her sleep an 8.
âªïžShe has lost 12lbs in 3 months and says itâs never coming back because she now knows how to keep it off.
âªïžShe is including her kids in her daily movement: walks, dance parties in the living room, Zumba, playing ball outside.
âªïžPractices gratitude for what her body can do and how much better itâs working instead of hating it and placing so much emphasis on weight loss.
âªïžInsulin resistance caused many symptoms when we first started: brain fog, fatigue, hair loss, anxiety/depression. After 3 months her A1c is in the normal range for the first time in years and her symptoms are all but gone!
ððð§ð®ðð«ð² ððŠðð«ð ðððð«ð ððð¬ðð
âªïžHas lost 7lbs in 5 weeks!
âªïžCravings have dropped significantly.
âªïžRealizes that food can make her feel bloated, moody, lethargic, increase cravings, have headaches and brain fog.
All those symptoms have improved since starting.
âªïžStarted the salt/electrolyte protocol and afternoon cravings are gone!
âªïžAlready noticing less PMS symptoms.
As you can see, itâs not just about weight loss. Itâs whole body health. Itâs learning how to
ððð ððð¥ð¥ ⢠ððšð¯ð ððð¥ð¥ ⢠ðð¢ð¯ð ððð¥ð¥
20/02/2024
Does this happen to you?
Here's what most people don't understand about food and fat loss:
ðð¯ðð«ð²ðð¡ð¢ð§ð ð¢ð¬ ððšð§ð§ððððð.
ðððð¥ð¬ ðð«ð ð¥ð¢ð€ð ððšðŠð¢ð§ðšð¬.
What happens at one meal affects what happens at the next.
So, if one domino (meal) falls - so will the next one...and the next one...and the next one.
If you start the day off with the wrong kind of meal (or worse yet, no meal at all), the rest of the day falls apart and - like clockwork - you find yourself grabbing random snacks in your pantry around 3 p.m. or after dinner.
I was so good ALL DAY...then I blew it."
HOLD IT RIGHT THERE.
That's the problem:
Many people think this fat loss-thing is about "being good" and eating as little as possible.
ððâð¬ ððšð.
ð
ðšðšð ð¢ð¬ ð¢ð§ððšð«ðŠððð¢ðšð§ ððšð« ðð¡ð ððšðð², ðð§ð ð°ð¡ðð ð²ðšð® ððð ðð ðšð§ð ðŠððð¥ ððððð«ðŠð¢ð§ðð¬ ðð¡ð ððŠðšð®ð§ð ðð§ð ðð²ð©ðð¬ ðšð ððšðšðð¬ ð²ðšð® ð°ð¢ð¥ð¥ ððð ðð ð²ðšð®ð« ð§ðð±ð ðŠððð¥.
ððð: âHow does this meal work for me? What happens AFTER I eat it?â (Or in some cases, DON'T eat...)
Would you like to miraculously lose the desire to eat the entire contents of your pantry when you come home from work or after dinner??
ðððð«ð§ ððš ððð ðŠðšð«ð ðšð ðð¡ð ð«ð¢ð ð¡ð ðð¡ð¢ð§ð ð¬ ððð«ð¥ð¢ðð« ð¢ð§ ðð¡ð ððð².
So, instead of beating yourself up for not having enough to willpower to resist the pantry or the ice cream in the freezer, consider this:
That the reason you canât stop over-eating the wrong kinds of foods isnât because you lack willpower.
Itâs because of what you are (or arenât) eating earlier in the day.
So, what does that look like?
It will look different for everyone. It may be eggs, spinach, and avocado toast. It may be oatmeal with protein powder. Or a protein smoothie with fruits and veggies mixed in. Or a good quality protein bar. The key is finding what works for your body with your schedule and is doable, not because you are on a diet, but because this is your lifestyle, and it makes ð²ðšð® feel good!
ððð ððð¥ð¥ ⢠ððšð¯ð ððð¥ð¥ ⢠ðð¢ð¯ð ððð¥ð¥
01/02/2024
Just a little glimpse into my clients.
They are from different backgrounds.
They have different careers and hobbies.
They have different symptoms and goals.
ButâŠ
They are all people.
They are unique, individual people with feelings, hopes, and dreams.
I donât just coach people, I care about people.
ððð ððð¥ð¥ ⢠ððšð¯ð ððð¥ð¥ ⢠ðð¢ð¯ð ððð¥ð¥
10/01/2024
âïž Food is fuel.
âïž Food is information.
âïž Food is nutrients.
âïž Food is medicine.
ButâŠ
ð
ðšðšð ð¢ð¬ ð¬ðš ðŠð®ðð¡ ðŠðšð«ð.
âïž Food is fun.
âïž Food is delicious.
âïž Food is memories.
âïž Food is celebration.
Food is not just nourishment for the body; food is nourishment for the soul.
Itâs ok to use food for fuel and itâs ok to use food for fun. Both have a place in a healthy lifestyle.
Learning how to navigate this is one of the foundations of the ððŠðð«ð ðððð«ð ððšð«ðŠðšð§ð ððð¬ðð.
*Next group starts Monday, January 15.
*There are a limited number of spots so I can offer a highly personalized, one-on-one experience.
ððð ððð¥ð¥ ⢠ððšð¯ð ððð¥ð¥ ⢠ðð¢ð¯ð ððð¥ð¥
31/12/2023
ðð¡ðð ððš ð²ðšð® ð ðð ð°ð¡ðð§ ð²ðšð® ð¬ð¢ð ð§ ð®ð© ððšð« ð§ð®ðð«ð¢ðð¢ðšð§ ððšððð¡ð¢ð§ð ?
You get me.
You get my experience, my education, my knowledge, my guidance, my support, my compassion, my understanding.
You get someone who knows what it feels like to not feel good.
Who knows what it feels like to be overweight.
Who knows what it feels like to feel like a stranger in their own body.
Who knows what it feels like to have hot flushes, night sweats, PMS, insomnia, brain fog, crazy mood swings.
Who knows what it feels like to feel out of control physically and emotionally around food.
Who knows what it feels like to undo years of unhealthy habits and an unhealthy relationship with food.
You get someone who knows what it feels like to change all that and feel better than ever.
And I want to share that with you!
ððð ððð¥ð¥ ⢠ððšð¯ð ððð¥ð¥ ⢠ðð¢ð¯ð ððð¥ð¥
30/12/2023
ðð¡ðð ð¢ð¬ ðð¡ð ð ðððð€ ððŠðð«ð ðððð«ð ððšð«ðŠðšð§ð ððð¬ðð?
Whether your ultimate goal is fat loss, muscle gain, maintenance, or improving health markers and feeling better, healing your hormones and gut and reducing inflammation are essential for long term success.
Thatâs why I created the ð ðððð€ ððŠðð«ð ðððð«ð ððšð«ðŠðšð§ð ððð¬ðð.
Building a strong foundation of hormone health first, leads to improved results that last.
ðð¡ðš ð¢ð¬ ð¢ð ððšð«?
Anyone suffering from:
ððšðšð ð¬ð°ð¢ð§ð ð¬
ððð¢ð ð¡ð ð ðð¢ð§/ðð¢ððð¢ðð®ð¥ðð² ð¥ðšð¬ð¢ð§ð ð°ðð¢ð ð¡ð
ðð«ð«ð¢ðððð¢ð¥ð¢ðð²
ðð«ð«ðð ð®ð¥ðð« ðšð« ð©ðð¢ð§ðð®ð¥ ð©ðð«ð¢ðšðð¬
ððšð° ðð§ðð«ð ð²
ððšðšð« ð¬ð¥ððð©
ðð¢ð ðð¬ðð¢ð¯ð ð¢ð¬ð¬ð®ðð¬
ðð«ðð¯ð¢ð§ð ð¬
ððšð ðð¥ðð¬ð¡ðð¬/ðŠðð§ðšð©ðð®ð¬ðð¥ ð¬ð²ðŠð©ððšðŠð¬
ððšð«ðŠðšð§ð ð«ðð¥ðððð ðð§ð±ð¢ððð²/ððð©ð«ðð¬ð¬ð¢ðšð§
& more
ðð¡ðð'ð¬ ð¢ð§ðð¥ð®ððð?
- Hormone screening questionnaires to determine the best protocol for you.
- A step-by-step personalized guide to balancing your hormones through diet, exercise, and lifestyle changes.
- Each week weâll focus on 1 specific area of change to help you create habits that stick.
- Shopping lists that coincide with your specific protocol.
- Recipe and meal ideas.
- Worksheets, files, and videos not only to teach you what to do, but the why behind it.
- Access and subscription to my app for a personalized and private, one-on-one experience.
- 100% online
ðð ð²ðšð®'ð«ð ð«ðððð² ððš ð¬ððð«ð ðððð ð¬ðŠðð«ððð« ðð² ðð¢ððð¡ð¢ð§ð ðð¡ð ðšð®ðððððð ðð¢ðð ðŠðð§ððð¥ð¢ðð² ðð§ð ð¥ðð²ð¢ð§ð ð ððšð®ð§ðððð¢ðšð§ ðšð ð€ð§ðšð°ð¥ððð ð ððš ð«ðððð¡ ð²ðšð®ð« ððð¬ð¢ð«ðð ð¡ððð¥ðð¡ ðð§ð ðð¢ðð§ðð¬ð¬ ðšð®ðððšðŠð, ðð¡ð¢ð¬ ð¢ð¬ ððšð« ð²ðšð®!
*I am a Hormone Nutrition Specialist and Metabolic Nutrition Coach. I am not a registered dietician or physician. Please consult your healthcare provider for in-depth testing and diagnosis.
27/12/2023
ððð¢ð ð¡ð ð¥ðšð¬ð¬ ð¢ð¬ ð§ðšð ðð¡ð ð ðšðð¥ ððšð« ðð¯ðð«ð²ðšð§ð...
In September, I started working with a client after he received his blood work back with numbers that had been creeping up for the last year.
Weight loss wasnât his goal, ð¢ðŠð©ð«ðšð¯ð¢ð§ð ð¡ððð¥ðð¡ ðŠðð«ð€ðð«ð¬ ð°ðð¬.
He has a family history of type 2 diabetes and heart disease.
ðð¡ðð ð°ð ðð¢ð:
âªïžCreated a nutrition plan that worked with his lifestyle. We did not eliminate any food groups or create rules that would be too restrictive.
âªïžMade sure it included some of his favorite foods so he didnât feel deprived and could maintain this way of eating for life.
âªïžI introduced him to a revised way of eating that helped avoid big glucose spikes.
âªïžHe started incorporating more leisure walks into his strength training routine.
ðð¡ð ð«ðð¬ð®ð¥ðð¬:
Numbers from September 2023 bloodwork, fasted:
Cholesterol - 205
A1c - 6.3
Numbers from December 2023 bloodwork, not fasted:
Cholesterol - 179
A1c - 5.4
Good cholesterol (HDL) went up
Bad cholesterol (LDL) went down 36 points!
Total cholesterol down 26 points!
A1c down .9%. Almost a full percentage point!
This is literally life changing! I am so happy for him!
ððð ððð¥ð¥ ⢠ððšð¯ð ððð¥ð¥ ⢠ðð¢ð¯ð ððð¥ð¥
13/12/2023
ðð¡ð ððð¬ð ð°ðð² ðšð ðððð¢ð§ð ððšð« ððð ð¥ðšð¬ð¬ ðð§ð ð«ðð ð®ð¥ðððð ð¡ðšð«ðŠðšð§ðð¬, ð¢ð¬ ðð¡ð ð°ðð² ð²ðšð® ððð§ ððð ððšð«ðð¯ðð«.
If your diet is restricting or eliminating a food group, allowing you to eat only on certain days or times, or requires you to eat/drink special foods only, it's most likely not a diet you can maintain long term.
Not everyone has the goal to lose fat. RegardlessâŠ
ððšð®ð¥ðð§âð ð¢ð ðð ððšðšð¥ ððš ðððð¥ ððšð§ðð¢ððð§ð ð²ðšð® ððšð®ð¥ð ð ðš ðð§ð²ð°ð¡ðð«ð ðšð« ððš ðð§ð²ðð¡ð¢ð§ð ðð§ð ððððð ð¥ðšð¬ð ððð, ð¡ðð¯ð ð¡ðð©ð©ð² ð¡ðšð«ðŠðšð§ðð¬, ð ðð¢ð§ ðŠð®ð¬ðð¥ð, ðšð« ð«ðððð¡ ð²ðšð®ð« ð¡ððð¥ðð¡ ðŠðð«ð€ðð«ð¬?
If you're ready to stop dieting and start eating for your goals while enjoying life, message me!
ððð ððð¥ð¥ ⢠ððšð¯ð ððð¥ð¥ ⢠ðð¢ð¯ð ððð¥ð¥
11/12/2023
𥣠This weather makes me think of soup!
Don't you love to have a warm bowl of soup on a cool day?
Soups can be a great fat-loss friendly meal.
Why?
Because meals with protein, fiber, and healthy fat help regulate hormones.
Happy hormones = less resistance in fat loss.
When making soup, here are a few things to be mindful of:
âªïžLoad it with vegetables. Add onions, peppers, broccoli, kale, spinach, carrots, celery, green beans, zucchini, mushrooms, tomatoes - even if the recipe only calls for 1 or 2, you can always add more!
âªïžMake it with protein. Add chicken, turkey, or beef to bump up the protein in a vegetable soup.
âªïžUse low sodium bone broth which adds more protein, vitamins, and minerals than regular chicken/beef broth or stock. Bone broth is more expensive so if that's not an
option, opt for a low sodium stock/broth.
âªïžBroths and stocks have a lot of sodium so add salt sparingly.
âªïžMake extra! Soups are great for meal prep and most freeze really well if there isn't any dairy in them.
Here's the link to this Crockpot Chicken Tortilla Soup from Cleanfoodcrush
https://cleanfoodcrush.com/crockpot-chicken-tortilla-soup/
ððð ððð¥ð¥ ⢠ððšð¯ð ððð¥ð¥ ⢠ðð¢ð¯ð ððð¥ð¥
07/12/2023
ð ðð¥ð¢ðð§ð ðð¢ð§ð¬
Navigating holidays while in a fat-loss phase can be terrifying. However, when you have the tools to not only get through it but feel successful, it's a game changer!
ððð ððð¥ð¥ ⢠ððšð¯ð ððð¥ð¥ ⢠ðð¢ð¯ð ððð¥ð¥
05/12/2023
Are you looking at your desired outcome thinking, âhow do I get from here to thereâ?
When you look too far ahead it can be daunting, discouraging, and scary.
What if you just looked at today?
What if you just focused on the 12-16 hours ahead of you?
What if you only thought about being successful, killing it, or ð°ð¢ð§ð§ð¢ð§ð , one day at a time?
Winning one day gives you confidence and motivation to win another.
Then, you can ð°ð¢ð§ a few days in a rowâŠ
Then, a weekâŠ
Then, a monthâŠ
Then, itâs a ð¥ð¢ððð¬ðð²ð¥ð!!
What can you do (or not do) today to feel successful?
ððð ððð¥ð¥ ⢠ððšð¯ð ððð¥ð¥ ⢠ðð¢ð¯ð ððð¥ð¥
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