marcinevin

Marci Nevin Fitness

Fitness & Lifestyle Coach
I help women take the stress out of fitness
Apply for coaching 🏼

Crushing fatigue that makes it difficult to even get through the day. Painful bloating that makes you look like your 6 months pregnant. Hormonal imbalances that make your periods miserable. Mood swings that make you feel as though your possessed. Brain fog that makes you feel like you’re losing your mind. 
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Does any of that sound familiar? 
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If so, you’re not alone. Many of those symptoms were my reality for years, and they are issues I hear women complain about so often it’s as if it’s become the new normal.
#
Yet what’s worse than the fact that so many women are experiencing these debilitating issues is the fact that many are also choosing to do nothing about them. Or if they are, the doctors they see aren’t taking them seriously. 
#
But let me let you in on a little secret. 
#
You are meant to feel good. To wake up feeling rested and have consistent energy throughout the day. To digest your food well. To have a stable mood. To have painless periods. 
#
And if you don’t, it’s a sign that something within your body is off and needs some attention. 
#
Maybe you appear healthy on the outside so you aren’t being taken seriously. Or perhaps you’re being told, and believing, that these issues are all due to getting older. But that’s simply not the case and it doesn’t have to be your reality. 
#
For me, many of the problems I experienced were the result of years of restrictive eating, coupled with overexercising. And whether it’s the friends I talk to in real life, or the many women who message me through my DM’s, it seems to be a similar phenomenon. Too much intense exercise, not nearly enough food to fuel it, and a resistance to making a change in fear of gaining weight. 
#
But let me ask you this. Is that really how you want to live the rest of your life? Obsessing over your body yet not even feeling good in it? I sure hope not. 
#
Not saying these issues are always the result of overtraining and under eating, but they can definitely be one of the causes. If any of this resonates, let this be the encouragement to start making some changes to your lifestyle and mindset. You deserve to feel your best.

Crushing fatigue that makes it difficult to even get through the day. Painful bloating that makes you look like your 6 months pregnant. Hormonal imbalances that make your periods miserable. Mood swings that make you feel as though your possessed. Brain fog that makes you feel like you’re losing your mind. # Does any of that sound familiar? # If so, you’re not alone. Many of those symptoms were my reality for years, and they are issues I hear women complain about so often it’s as if it’s become the new normal. # Yet what’s worse than the fact that so many women are experiencing these debilitating issues is the fact that many are also choosing to do nothing about them. Or if they are, the doctors they see aren’t taking them seriously. # But let me let you in on a little secret. # You are meant to feel good. To wake up feeling rested and have consistent energy throughout the day. To digest your food well. To have a stable mood. To have painless periods. # And if you don’t, it’s a sign that something within your body is off and needs some attention. # Maybe you appear healthy on the outside so you aren’t being taken seriously. Or perhaps you’re being told, and believing, that these issues are all due to getting older. But that’s simply not the case and it doesn’t have to be your reality. # For me, many of the problems I experienced were the result of years of restrictive eating, coupled with overexercising. And whether it’s the friends I talk to in real life, or the many women who message me through my DM’s, it seems to be a similar phenomenon. Too much intense exercise, not nearly enough food to fuel it, and a resistance to making a change in fear of gaining weight. # But let me ask you this. Is that really how you want to live the rest of your life? Obsessing over your body yet not even feeling good in it? I sure hope not. # Not saying these issues are always the result of overtraining and under eating, but they can definitely be one of the causes. If any of this resonates, let this be the encouragement to start making some changes to your lifestyle and mindset. You deserve to feel your best. - 1 day ago

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Perhaps this is a bit of a misleading title. Because despite what many fat loss marketers want you to believe, there's no such thing as a food that literally burns fat off your body (wouldn’t that be nice 😏). Nope. Only being in calorie deficit can do that. 
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But that's not to say there aren't foods that make sustaining that calorie deficit a little easier. 
#
Ever tried to diet on nothing but dry chicken breast, steamed broccoli, and lifeless salads, only to give up before you saw any real results because you couldn’t stand feeling so hungry and deprived? 
#
The truth is, dieting doesn’t have to be completely miserable. Yeah you will have to tough out *some* hunger and you might not be able to eat your favorite foods to your heart’s content but you can still eat delicious food that fills you up and leaves you feeling satisfied. 
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Building your fat loss diet around these 6 types of foods will allow you to reach your fat loss goals more effortlessly and enjoyably.
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1️⃣ Eating protein with every meal helps you feel full and stay full for longer.
2️⃣ Fiber is the ultimate hunger fighting nutrients, so load up on the fruits and veg
3️⃣ Foods high in water will provide fewer overall calories but lots of nutrition to keep you hydrated and energized.
4️⃣ High volume foods allow you to eat a large amount for few calories. Broth based soups, big salads, egg whites, popcorn, and rice cakes are good examples. 
5️⃣ High satiety foods make you full quickly and keep you satisfied for a long time after eating. These include white potatoes, oatmeal, eggs, beans, white fish.
6️⃣ The only way to stick to a diet for long enough to see results is to build it around foods you enjoy. Both the whole, nutrient dense ones, and the treats you crave (in moderation of course 😉)

Perhaps this is a bit of a misleading title. Because despite what many fat loss marketers want you to believe, there's no such thing as a food that literally burns fat off your body (wouldn’t that be nice ). Nope. Only being in calorie deficit can do that. # But that's not to say there aren't foods that make sustaining that calorie deficit a little easier. # Ever tried to diet on nothing but dry chicken breast, steamed broccoli, and lifeless salads, only to give up before you saw any real results because you couldn’t stand feeling so hungry and deprived? # The truth is, dieting doesn’t have to be completely miserable. Yeah you will have to tough out *some* hunger and you might not be able to eat your favorite foods to your heart’s content but you can still eat delicious food that fills you up and leaves you feeling satisfied. # Building your fat loss diet around these 6 types of foods will allow you to reach your fat loss goals more effortlessly and enjoyably. # 1️⃣ Eating protein with every meal helps you feel full and stay full for longer. 2️⃣ Fiber is the ultimate hunger fighting nutrients, so load up on the fruits and veg 3️⃣ Foods high in water will provide fewer overall calories but lots of nutrition to keep you hydrated and energized. 4️⃣ High volume foods allow you to eat a large amount for few calories. Broth based soups, big salads, egg whites, popcorn, and rice cakes are good examples. 5️⃣ High satiety foods make you full quickly and keep you satisfied for a long time after eating. These include white potatoes, oatmeal, eggs, beans, white fish. 6️⃣ The only way to stick to a diet for long enough to see results is to build it around foods you enjoy. Both the whole, nutrient dense ones, and the treats you crave (in moderation of course ) - 2 days ago

1,133 Likes
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Feeling fulfilled after spending the afternoon with my friend @jaimemorocco, walking and talking all my favorite things: skincare, gut health, mindset, and manifestation. I’m so grateful for this girl, as she’s someone who always holds space for me without judgement, yet will give me a dose of honesty when I need it. 
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Truth be told, I’m not the best correspondent and nurturing my relationships, especially long distance ones, takes effort. I don’t love talking on the phone. I can easily slip into the mode of “I have too much to do” and not prioritize spending time with others. And being an introvert, I crave periods of solitude. 
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But my need for time alone can easily turn into somewhat of a slippery slope. As every time I find myself feeling anxious, overwhelmed, or even trending towards depression, I can trace it back to periods of having less human connection. 
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However, when I’m making an effort to show up for my relationships, I feel happy, fulfilled, and more peaceful overall. 
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So days like today are not only good for my soul, but are  a powerful reminder that I thrive off of deep, meaningful connection, and I need it often to be the best version of myself. 
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It’s so easy to let the business of our daily lives get in the way of spending quality time with those who matter most to us. Yet in doing so, we may very well be increasing our stress and decreasing our longevity. 
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Studies have shown that our need to connect is just as important as our need for food and water, and can have as much of a profound impact on our health as eating a nutritious diet and getting enough exercise. 
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While I’d argue that in person connection should take precedent, even a phone call or texting conversation with someone you care about can elevate your mood.  But whenever possible, make the effort to truly connect by putting your phone down and engaging in real, meaningful conversation.

Feeling fulfilled after spending the afternoon with my friend @jaimemorocco , walking and talking all my favorite things: skincare, gut health, mindset, and manifestation. I’m so grateful for this girl, as she’s someone who always holds space for me without judgement, yet will give me a dose of honesty when I need it. # Truth be told, I’m not the best correspondent and nurturing my relationships, especially long distance ones, takes effort. I don’t love talking on the phone. I can easily slip into the mode of “I have too much to do” and not prioritize spending time with others. And being an introvert, I crave periods of solitude. # But my need for time alone can easily turn into somewhat of a slippery slope. As every time I find myself feeling anxious, overwhelmed, or even trending towards depression, I can trace it back to periods of having less human connection. # However, when I’m making an effort to show up for my relationships, I feel happy, fulfilled, and more peaceful overall. # So days like today are not only good for my soul, but are  a powerful reminder that I thrive off of deep, meaningful connection, and I need it often to be the best version of myself. # It’s so easy to let the business of our daily lives get in the way of spending quality time with those who matter most to us. Yet in doing so, we may very well be increasing our stress and decreasing our longevity. # Studies have shown that our need to connect is just as important as our need for food and water, and can have as much of a profound impact on our health as eating a nutritious diet and getting enough exercise. # While I’d argue that in person connection should take precedent, even a phone call or texting conversation with someone you care about can elevate your mood.  But whenever possible, make the effort to truly connect by putting your phone down and engaging in real, meaningful conversation. - 6 days ago

367 Likes
21 Comments
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I don't need to tell you the importance of eating more veggies. But if you're still struggling to get them in, here are some helpful tips to make it easier. And more delicious.
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#Repost @meowmeix with @get_repost
・・・
Need help getting in more veggies? Here’s my answer for you! 🥕 .
Veggies are high in vitamins, minerals and fiber. If you’re looking to fight inflammation, reduce risk of disease and just overall feel better, eating more veggies is the way to go!
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Now, I know some of you might not love the taste yet so blending into smoothies or adding them to a pasta dish would be a great option for you.
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Whatever nutrition lifestyle you follow, we all can benefit from getting in more plants 🌱 If you need even more ideas, make sure to check out my 101 Healthy Snacks Ebook - stacked will veggie options too - link in bio or head to www.101healthysnacks.com
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Breakdown of what’s pictured:
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Add to smoothies - 1 scoop @Vega_team protein powder, 1 cup strawberries + 1 cup spinach.
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Upgrade your pasta - @eatbanza chickpea past with sautéed tomatoes & zucchini
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Mix Cauli w/ Rice - 1/2 cup cauliflower rice, 1/2 cup brown rice + 1 chicken thigh & tomatoes.
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Healthy Stir Fry - Onion, asparagus, & mushrooms sautéed with grass-fed ground beef over rice.
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Use as snacks - Cucumbers + carrots w/ hummus
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Disguise as pizza - shroom mushroom pizza from my 101 Healthy Snacks Ebook :).
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#mealprep #healthysnacks #cleaneating #eatyourveggies #veggies #mealprepmonday #mealprepsunday #fitfood #paleo #iifym #macros #flexibledieting #healthysnackideas #mealprep

I don't need to tell you the importance of eating more veggies. But if you're still struggling to get them in, here are some helpful tips to make it easier. And more delicious. . . . #Repost @meowmeix with @get_repost ・・・ Need help getting in more veggies? Here’s my answer for you! 🥕 . Veggies are high in vitamins, minerals and fiber. If you’re looking to fight inflammation, reduce risk of disease and just overall feel better, eating more veggies is the way to go! . Now, I know some of you might not love the taste yet so blending into smoothies or adding them to a pasta dish would be a great option for you. . Whatever nutrition lifestyle you follow, we all can benefit from getting in more plants If you need even more ideas, make sure to check out my 101 Healthy Snacks Ebook - stacked will veggie options too - link in bio or head to www.101healthysnacks.com . Breakdown of what’s pictured: . Add to smoothies - 1 scoop @Vega_team protein powder, 1 cup strawberries + 1 cup spinach. . Upgrade your pasta - @eatbanza chickpea past with sautéed tomatoes & zucchini . Mix Cauli w/ Rice - 1/2 cup cauliflower rice, 1/2 cup brown rice + 1 chicken thigh & tomatoes. . Healthy Stir Fry - Onion, asparagus, & mushrooms sautéed with grass-fed ground beef over rice. . Use as snacks - Cucumbers + carrots w/ hummus . Disguise as pizza - shroom mushroom pizza from my 101 Healthy Snacks Ebook :). . #mealprep #healthysnacks #cleaneating #eatyourveggies #veggies #mealprepmonday #mealprepsunday #fitfood #paleo #iifym #macros #flexibledieting #healthysnackideas #mealprep - 7 days ago

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About a month ago, a friend came to me asking me to keep her accountable with her nutrition. Not because she didn’t know what to do. She’s actually a coach herself. But in her words, she was eating like an asshole and was tired of feeling out of control around food.  #
After doing some deeper digging, it immediately became crystal clear why she was struggling. 
#
She had been underrating for her current activity level for way too long. And as a result, she was constantly thinking about food, having frequent episodes of binge eating, and? didn’t feel great in regards to her energy or what her body looked like. 
#
My suggestion? Eat some more damn food! 
#
So we bumped up her calories, not by massive amounts, just a few hundred to start, and within days good things started happening. 
#
She had more energy, was thinking about food less often, stopping eating when she felt full, and no longer bingeing. 
#
And today I got a text from her saying her hunger was through the roof (a good sign!) and she was actually losing weight. 
#
Here’s the deal. And it’s a hard truth that many don’t want to hear. 
#
You cannot be on a perpetual diet. Even if you haven’t yet reached your weight loss or body composition goal. 
#
When you are in a chronic calorie deficit, and even more so when you have additional life stressors on top of that, your body will start to rebel. 
#
Instead of trying to diet for years, spend some time eating at maintenance calories. Give your body the ability to come back into homeostasis and allow it to feel safe again. When you need a break depends on how long you’ve been dieting and how much weight you have to lose. But a period of 1-2 weeks at maintenence for every 2-12 weeks of dieting is a good place to start. 
#
And if you’ve been dieting for what feels like forever but your results have plateaued, you should consider taking more like a few months to increase your calories, get stronger, and build some muscle. That will increase your metabolism so that when you do diet again, you can eat more calories and the fat will come off faster. 
#
Tell me. Have you been dieting for a long time but no longer seeing the results you hoped for?

About a month ago, a friend came to me asking me to keep her accountable with her nutrition. Not because she didn’t know what to do. She’s actually a coach herself. But in her words, she was eating like an asshole and was tired of feeling out of control around food. # After doing some deeper digging, it immediately became crystal clear why she was struggling. # She had been underrating for her current activity level for way too long. And as a result, she was constantly thinking about food, having frequent episodes of binge eating, and? didn’t feel great in regards to her energy or what her body looked like. # My suggestion? Eat some more damn food! # So we bumped up her calories, not by massive amounts, just a few hundred to start, and within days good things started happening. # She had more energy, was thinking about food less often, stopping eating when she felt full, and no longer bingeing. # And today I got a text from her saying her hunger was through the roof (a good sign!) and she was actually losing weight. # Here’s the deal. And it’s a hard truth that many don’t want to hear. # You cannot be on a perpetual diet. Even if you haven’t yet reached your weight loss or body composition goal. # When you are in a chronic calorie deficit, and even more so when you have additional life stressors on top of that, your body will start to rebel. # Instead of trying to diet for years, spend some time eating at maintenance calories. Give your body the ability to come back into homeostasis and allow it to feel safe again. When you need a break depends on how long you’ve been dieting and how much weight you have to lose. But a period of 1-2 weeks at maintenence for every 2-12 weeks of dieting is a good place to start. # And if you’ve been dieting for what feels like forever but your results have plateaued, you should consider taking more like a few months to increase your calories, get stronger, and build some muscle. That will increase your metabolism so that when you do diet again, you can eat more calories and the fat will come off faster. # Tell me. Have you been dieting for a long time but no longer seeing the results you hoped for? - 8 days ago

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65 Comments
0
I’ve lost count of the number of times someone has told me they are a sugar addict. They feel like they just can’t control themselves around chocolate, candy, cookies, etc. and often find themselves succumbing to the desire. 
#
First lemme say this. No, you are not addicted to sugar. You are simply having intense cravings, which are a very real thing, and can be both psychological and physiological. 
#
The good news is, there are strategies you can put into place to help you avoid having those cravings consistently. 
If you swear you are a slave to the sweet stuff, give these tips a try. 
#
Instead of trying to completely eliminate all sugary foods from your diet, think about what you can ADD to your meals. Eating regular, well balanced meals of foods you actually enjoy will stabilize your blood sugar and leave you feeling more satisfied. Try for a mix of protein, veggies, complex carbs/fiber, and some healthy fats. 
#
Being deficient in certain nutrients is a common reason for sugar cravings. Common culprits are magnesium, vitamin C, calcium, and healthy fats. Another reason to add more nutrient dense foods to your diet. 
#
Lack of sleep and unmanaged stress impact hormones and lead to more cravings. Aim for 7-9 hours of sleep every night, find ways to manage cravings, and you’ll be better able to keep that sugar monster away. 
#
One thing I have all my clients do who struggle with this is make a list of things they enjoy doing that isn’t food related. The more joy you can include into your day, the less you will feel the need to turn to food to satisfy you. 
#
For most people, deprivation ends up in complete disaster. The more you tell yourself you can’t have something, the more you will want it. You can only white knuckle it for so long before you find yourself eating all the sugar you’ve been trying to avoid. Allow yourself to have some of the stuff you crave. Just eat it mindfully and in moderation.
#
I often drink fruity, sweet herbal teas or a mix of cocoa powder and hot water any time I feel a craving it. Cocoa increases dopamine the same way sugar does, and that little bit of sweetness can take the edge off just enough to get you over the hump.

I’ve lost count of the number of times someone has told me they are a sugar addict. They feel like they just can’t control themselves around chocolate, candy, cookies, etc. and often find themselves succumbing to the desire. # First lemme say this. No, you are not addicted to sugar. You are simply having intense cravings, which are a very real thing, and can be both psychological and physiological. # The good news is, there are strategies you can put into place to help you avoid having those cravings consistently. If you swear you are a slave to the sweet stuff, give these tips a try. # Instead of trying to completely eliminate all sugary foods from your diet, think about what you can ADD to your meals. Eating regular, well balanced meals of foods you actually enjoy will stabilize your blood sugar and leave you feeling more satisfied. Try for a mix of protein, veggies, complex carbs/fiber, and some healthy fats. # Being deficient in certain nutrients is a common reason for sugar cravings. Common culprits are magnesium, vitamin C, calcium, and healthy fats. Another reason to add more nutrient dense foods to your diet. # Lack of sleep and unmanaged stress impact hormones and lead to more cravings. Aim for 7-9 hours of sleep every night, find ways to manage cravings, and you’ll be better able to keep that sugar monster away. # One thing I have all my clients do who struggle with this is make a list of things they enjoy doing that isn’t food related. The more joy you can include into your day, the less you will feel the need to turn to food to satisfy you. # For most people, deprivation ends up in complete disaster. The more you tell yourself you can’t have something, the more you will want it. You can only white knuckle it for so long before you find yourself eating all the sugar you’ve been trying to avoid. Allow yourself to have some of the stuff you crave. Just eat it mindfully and in moderation. # I often drink fruity, sweet herbal teas or a mix of cocoa powder and hot water any time I feel a craving it. Cocoa increases dopamine the same way sugar does, and that little bit of sweetness can take the edge off just enough to get you over the hump. - 10 days ago

1,677 Likes
55 Comments
0
Excellent post and so very true. Balanced meals are always the most satisfying. Protein and fiber helps reduce your hunger in the short term and adding a little fat keeps you full for longer. Don't forget to actually like the food you eat, as that will help reduce cravings later on. .
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#Repost @wholesome_lee with @get_repost
・・・
How to CONTROL your CRAVINGS 🍫🥞🍟🍕🍭🍪
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Often when people say that they have uncontrollable cravings, I like to ask the question as to WHY. I often find, that cravings come when you are being overly restrictive with your diet and have little nourishment to sustain you till your next meal🙅‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I find that if I have a lunch with little to no nutrition( like the one on the left), I’m often left unsatisfied. Shortly after, I find myself starving and often crave a chocolate or cake. Then when I give into this craving, I end up overindulging because of genuine hunger🤷‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I find adding HEALTHY FATS 🥑 , COMPLEX CARBS 🍚 and PROTEIN 🍗 to my meal leaves me feeling satisfied for so much longer. This way If I want a treat I am able to enjoy my treats in moderation and feel satisfied with a small amount. This is because I am able to enjoy my treat, as opposed to bingeing because of feeling hungry! 🥗

Excellent post and so very true. Balanced meals are always the most satisfying. Protein and fiber helps reduce your hunger in the short term and adding a little fat keeps you full for longer. Don't forget to actually like the food you eat, as that will help reduce cravings later on. . . . #Repost @wholesome_lee with @get_repost ・・・ How to CONTROL your CRAVINGS 🥞 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Often when people say that they have uncontrollable cravings, I like to ask the question as to WHY. I often find, that cravings come when you are being overly restrictive with your diet and have little nourishment to sustain you till your next meal‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I find that if I have a lunch with little to no nutrition( like the one on the left), I’m often left unsatisfied. Shortly after, I find myself starving and often crave a chocolate or cake. Then when I give into this craving, I end up overindulging because of genuine hunger🤷‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I find adding HEALTHY FATS 🥑 , COMPLEX CARBS and PROTEIN to my meal leaves me feeling satisfied for so much longer. This way If I want a treat I am able to enjoy my treats in moderation and feel satisfied with a small amount. This is because I am able to enjoy my treat, as opposed to bingeing because of feeling hungry! 🥗 - 12 days ago

1,663 Likes
16 Comments
0
Feel like you’re doing everything right yet the scale just won’t seem to budge? If you’re frustrated with your fat loss progress, you might be making one, or many, of these mistakes. 
#
Bites, licks, and tastes, while seemingly innocent, cause calories to add up over time. If you know you’re guilty of this, take a week or two and really try not eating anything outside your planned meals and/or snacks.
#
For many dieters, it’s easy to stay on track during the week, but come the weekend all bets are off. It doesn’t matter if you’re perfect Monday-Friday, overeating on the weekend, can undo all the progress you made the days before. 
#
You can be eating nothing but the healthiest foods and still not lose fat. Nuts and nut butters, olive and coconut oil, avocado, etc. while all healthy, pack a big caloric punch. Not to say don’t eat them, but do be mindful of how much you’re eating. 
#
Portion distortion can easily sabotage fat loss. A heaping tablespoon instead of a leveled one can be the difference in at least 50 extra calories. 
#
Doing all the exercise with no days off? Might seem like the right thing to do, but not giving your body days off to recover can increase cortisol and cause water retention and fat gain. 
#
If you’re killing it in the gym but sitting on your butt the rest of the day, then you’re probably not burning that many calories. Increasing your non exercise activity is an easy way to start seeing some progress.
#
You can’t diet forever without your metabolism slowing down, meaning you’ll be burning fewer calories overall. You should only be dieting for 8-12 weeks at a time a few times per year. 
#
Chronic inflammation from too much exercise, unmanaged stress, not enough sleep, gut infections, food intolerances, etc. all increase cortisol and prevent fat loss or even lead to weight gain.

Feel like you’re doing everything right yet the scale just won’t seem to budge? If you’re frustrated with your fat loss progress, you might be making one, or many, of these mistakes. # Bites, licks, and tastes, while seemingly innocent, cause calories to add up over time. If you know you’re guilty of this, take a week or two and really try not eating anything outside your planned meals and/or snacks. # For many dieters, it’s easy to stay on track during the week, but come the weekend all bets are off. It doesn’t matter if you’re perfect Monday-Friday, overeating on the weekend, can undo all the progress you made the days before. # You can be eating nothing but the healthiest foods and still not lose fat. Nuts and nut butters, olive and coconut oil, avocado, etc. while all healthy, pack a big caloric punch. Not to say don’t eat them, but do be mindful of how much you’re eating. # Portion distortion can easily sabotage fat loss. A heaping tablespoon instead of a leveled one can be the difference in at least 50 extra calories. # Doing all the exercise with no days off? Might seem like the right thing to do, but not giving your body days off to recover can increase cortisol and cause water retention and fat gain. # If you’re killing it in the gym but sitting on your butt the rest of the day, then you’re probably not burning that many calories. Increasing your non exercise activity is an easy way to start seeing some progress. # You can’t diet forever without your metabolism slowing down, meaning you’ll be burning fewer calories overall. You should only be dieting for 8-12 weeks at a time a few times per year. # Chronic inflammation from too much exercise, unmanaged stress, not enough sleep, gut infections, food intolerances, etc. all increase cortisol and prevent fat loss or even lead to weight gain. - 13 days ago

3,360 Likes
69 Comments
0
I'm just gonna leave this right here. 
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What Halloween candy is your favorite? Butterfinger for me 😋
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#Repost @soheefit with @get_repost
・・・
Happy Halloween to my fitness friends! 🎃👻 ⁣⁣
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Many of you are no doubt planning on enjoying some indulgences tonight (or perhaps you already have!). 🍭🍬I made this graphic to combat other images I’ve seen floating around the Internet that I believe do more harm than good. Listen, if you’re going to enjoy some candy, then savor every bite of it and move on with your life. The idea that you have to burn off the calories with exercise is a quick way to develop an unhealthy relationship with food. You shouldn’t be punishing yourself with extra cardio any time you have a bit of junk food. ⁣⁣
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Pick your treat, savor it fully without any guilt, and let that be that. The best thing you can do is get right back on track and make your next meal better. 🍴⁣⁣

I'm just gonna leave this right here. # What Halloween candy is your favorite? Butterfinger for me . . . #Repost @soheefit with @get_repost ・・・ Happy Halloween to my fitness friends! ⁣⁣ ⁣⁣ Many of you are no doubt planning on enjoying some indulgences tonight (or perhaps you already have!). I made this graphic to combat other images I’ve seen floating around the Internet that I believe do more harm than good. Listen, if you’re going to enjoy some candy, then savor every bite of it and move on with your life. The idea that you have to burn off the calories with exercise is a quick way to develop an unhealthy relationship with food. You shouldn’t be punishing yourself with extra cardio any time you have a bit of junk food. ⁣⁣ ⁣⁣ Pick your treat, savor it fully without any guilt, and let that be that. The best thing you can do is get right back on track and make your next meal better. ⁣⁣ - 15 days ago

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Gut health is quite the buzzword these days. While some people like to roll their eyes as if it’s just the latest woo woo health trend, let me just say this. If you’ve ever dealt with digestive distress, then you know how miserable it can be. A poor functioning gut has also been shown to lead to more serious conditions, like autoimmune disease, depression/anxiety, and even weight can or fat loss resistance. 
#
If you want to be healthy and feel your best, you gotta be taking good care of your gut health. A healthy gut helps you absorb the nutrients from your food, protects you from pathogens, keeps your hormones happy, and your immune system functioning properly.
#
There are lots of factors that can impact your gut health, and your nutrition is one of them. The foods you eat can either help or harm your gut, so it’s a good idea to eat lots of the foods to keep it healthy, while minimizing the ones that don’t.
#
Bone broth, collagen, and gelatin all contain nutrients that help heal and seal your gut. Whether you want to ensure that you don’t end up with gut problems in the future, or are trying to cure a case of leaky gut, including these is a must. 
#
Fish and shellfish are high in omega-3 fatty acids which help decrease inflammation. They are also a good source of vitamins and minerals like A & D, glutamine, glycine, and zinc, which can help repair a damaged gut lining. Try eating wild salmon, shrimp, sardines, and oysters. 
#
Eating enough fiber from fibrous and cruciferous veggies increases the amount of good bacteria. Having the right balance of these bacteria helps with nutrient absorption, hormonal balance, and keeps your immune system strong. 
#
Consuming probiotics populates the gut with beneficial bacteria. If you don’t want to take a supplement, eat at least one serving a day of fermented foods like sauerkraut, kimchi, miso, and kefir. 
#
Probiotics need something to feed on, so take in some prebiotic foods, too, like garlic, onions, leeks, and artichokes. 
#
Coconut oil has lantiviral and antimicrobial properties which can help kill off bacteria and yeast. 
#
Apple cider vinegar is great for producing stomach acid, which we need to digest our food.

Gut health is quite the buzzword these days. While some people like to roll their eyes as if it’s just the latest woo woo health trend, let me just say this. If you’ve ever dealt with digestive distress, then you know how miserable it can be. A poor functioning gut has also been shown to lead to more serious conditions, like autoimmune disease, depression/anxiety, and even weight can or fat loss resistance. # If you want to be healthy and feel your best, you gotta be taking good care of your gut health. A healthy gut helps you absorb the nutrients from your food, protects you from pathogens, keeps your hormones happy, and your immune system functioning properly. # There are lots of factors that can impact your gut health, and your nutrition is one of them. The foods you eat can either help or harm your gut, so it’s a good idea to eat lots of the foods to keep it healthy, while minimizing the ones that don’t. # Bone broth, collagen, and gelatin all contain nutrients that help heal and seal your gut. Whether you want to ensure that you don’t end up with gut problems in the future, or are trying to cure a case of leaky gut, including these is a must. # Fish and shellfish are high in omega-3 fatty acids which help decrease inflammation. They are also a good source of vitamins and minerals like A & D, glutamine, glycine, and zinc, which can help repair a damaged gut lining. Try eating wild salmon, shrimp, sardines, and oysters. # Eating enough fiber from fibrous and cruciferous veggies increases the amount of good bacteria. Having the right balance of these bacteria helps with nutrient absorption, hormonal balance, and keeps your immune system strong. # Consuming probiotics populates the gut with beneficial bacteria. If you don’t want to take a supplement, eat at least one serving a day of fermented foods like sauerkraut, kimchi, miso, and kefir. # Probiotics need something to feed on, so take in some prebiotic foods, too, like garlic, onions, leeks, and artichokes. # Coconut oil has lantiviral and antimicrobial properties which can help kill off bacteria and yeast. # Apple cider vinegar is great for producing stomach acid, which we need to digest our food. - 17 days ago

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You can’t see it unless you zoom in real close, but my two front teeth are chipped. 
#
It’s something I’ve noticed for years but never cared enough to do anything about, until recently. So when I was at the dentist a few weeks back, I figured it wouldn’t hurt to inquire about fixing them. 
#
Sure, they can be fixed, said the hygienist. But it would be best to schedule an appointment with the doctor to figure out why they are chipped in the first place. Most likely you’re grinding your teeth.
#
Who me? This type A, never stressed (lol), can’t stand to sleep with her mouth closed girl is definitely not a teeth grinder. 
#
But I set up that consult anyway, and sure enough, I’ve been grinding away for years. Not only are my front teeth evidence, but my back molars are as well. 
#
You’re probably wondering what my chipped teeth have to do with your health, fitness, or nutrition habits. Well, as it turns out, there is quite the correlation.
#
Has there ever been a habit you just can’t seem to break, despite knowing it’s not serving your? Maybe you eat when you aren’t hungry, eat way past the point of being full, or regularly skip your workouts. Call it self sabotage if you will. You know you want to stop, that your life would be better if you did, but doing so feels impossible. 
#
What you lack is not willpower, it’s awareness. An understanding as to why the behavior exists in the first place. 
#
It’s not about the food. It never is. It’s about something so much deeper. The behavior is just a symptom of a larger issue, one that must be uncovered and addressed before you can hope to resolve the surface level issue. 
#
That’s why when I start working with a client, the first step is to always dig deep and ask the hard questions. Once that’s addressed, then we can work on making the food and fitness stuff stick.
#
As for my chipped teeth, even though I could clearly see the problem, it wasn’t until I made the effort to find out why it had happened that I got an answer. And now that I have the awareness, I catch myself doing it all the damn time. Better yet, I can find a solution to prevent my teeth from getting worse. Like wearing a sexy mouth guard.

You can’t see it unless you zoom in real close, but my two front teeth are chipped. # It’s something I’ve noticed for years but never cared enough to do anything about, until recently. So when I was at the dentist a few weeks back, I figured it wouldn’t hurt to inquire about fixing them. # Sure, they can be fixed, said the hygienist. But it would be best to schedule an appointment with the doctor to figure out why they are chipped in the first place. Most likely you’re grinding your teeth. # Who me? This type A, never stressed (lol), can’t stand to sleep with her mouth closed girl is definitely not a teeth grinder. # But I set up that consult anyway, and sure enough, I’ve been grinding away for years. Not only are my front teeth evidence, but my back molars are as well. # You’re probably wondering what my chipped teeth have to do with your health, fitness, or nutrition habits. Well, as it turns out, there is quite the correlation. # Has there ever been a habit you just can’t seem to break, despite knowing it’s not serving your? Maybe you eat when you aren’t hungry, eat way past the point of being full, or regularly skip your workouts. Call it self sabotage if you will. You know you want to stop, that your life would be better if you did, but doing so feels impossible. # What you lack is not willpower, it’s awareness. An understanding as to why the behavior exists in the first place. # It’s not about the food. It never is. It’s about something so much deeper. The behavior is just a symptom of a larger issue, one that must be uncovered and addressed before you can hope to resolve the surface level issue. # That’s why when I start working with a client, the first step is to always dig deep and ask the hard questions. Once that’s addressed, then we can work on making the food and fitness stuff stick. # As for my chipped teeth, even though I could clearly see the problem, it wasn’t until I made the effort to find out why it had happened that I got an answer. And now that I have the awareness, I catch myself doing it all the damn time. Better yet, I can find a solution to prevent my teeth from getting worse. Like wearing a sexy mouth guard. - 18 days ago

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You know those people at the gym. The ones you see day after day, grinding away.  Yet despite their consistency, their bodies never seem to change.
#
Or maybe…you’re one of them.
#
And your frustrated beyond belief. You can’t understand how you can be putting in the work, but still have so little to show for it. Those newbie gains have finally stopped, and now it’s as if your body is stuck. The change you want to see feels elusive, and your’e ready to give up.
#
Well let me tell you, the transformation you’re seeking IS possible, you might just be going about your workouts the wrong way.
#
Too many people make the mistake of having conflicting goals. They want to lose fat AND build muscle. Train for a marathon AND get stronger. But unless you’re brand new to training, chasing two goals is basically buying a ticket to nowhere. Instead, pick one goal, and go after it with all yo got.
#
Once you have your goal, pick a program to help you achieve it. Instead of going to the gym and winging it, or hopping to a new program the second you get bored, have a plan that you follow for a specific length of time and stick to it.
#
If physique change is your goal, there’s a big difference between working out with purpose and intensity and just showing up to break a sweat and relive some stress.
#
While doing a mish mash of stuff will work at first when just about anything will move the dial, if you want your body to continue changing, eventually you will have to focus on progressive overload. Aim to improve your performance over time by adding weight to the bar, doing more reps, increasing the number of sets. That’s the key to continued progress.
#
You can’t expect to get results if your nutrition doesn’t match your goal. Wanna lose fat? Eat in a caloric deficit. Wanna gain muscle or get stronger? Stop eating like a bird and fearing some fat gain and start eating to fuel your training.
#
Lastly, let your body rest! Take at least a few days off from the gym to recover so you can hit it hard the next time.

You know those people at the gym. The ones you see day after day, grinding away.  Yet despite their consistency, their bodies never seem to change. # Or maybe…you’re one of them. # And your frustrated beyond belief. You can’t understand how you can be putting in the work, but still have so little to show for it. Those newbie gains have finally stopped, and now it’s as if your body is stuck. The change you want to see feels elusive, and your’e ready to give up. # Well let me tell you, the transformation you’re seeking IS possible, you might just be going about your workouts the wrong way. # Too many people make the mistake of having conflicting goals. They want to lose fat AND build muscle. Train for a marathon AND get stronger. But unless you’re brand new to training, chasing two goals is basically buying a ticket to nowhere. Instead, pick one goal, and go after it with all yo got. # Once you have your goal, pick a program to help you achieve it. Instead of going to the gym and winging it, or hopping to a new program the second you get bored, have a plan that you follow for a specific length of time and stick to it. # If physique change is your goal, there’s a big difference between working out with purpose and intensity and just showing up to break a sweat and relive some stress. # While doing a mish mash of stuff will work at first when just about anything will move the dial, if you want your body to continue changing, eventually you will have to focus on progressive overload. Aim to improve your performance over time by adding weight to the bar, doing more reps, increasing the number of sets. That’s the key to continued progress. # You can’t expect to get results if your nutrition doesn’t match your goal. Wanna lose fat? Eat in a caloric deficit. Wanna gain muscle or get stronger? Stop eating like a bird and fearing some fat gain and start eating to fuel your training. # Lastly, let your body rest! Take at least a few days off from the gym to recover so you can hit it hard the next time. - 19 days ago

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