marcinevin

Marci Nevin | Health Coach

I empower high achieving women to prioritize their health so they have the energy and confidence to show up powerfully.
Apply to work with me🏻

WHY YOU AREN’T LOSING FAT 
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Fat loss is really pretty simple. Eat fewer calories than you burn. 
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But just because it’s simple doesn’t mean it’s easy. 
Sure you might be eating a healthy diet and getting regular exercise, but even that doesn’t ensure results. 
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The most common reason you aren’t losing fat is because you’re eating too damn much. Even healthy foods, like nuts and avocado are loaded with calories. And be honest with yourself. How often do you take extra bites, licks, or tastes of something and not account? The best way to ensure you are in a deficit is to do a dietary audit. Write down everything you eat and drink for 1-2 weeks and see how many calories you’re actually consuming.
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People love to believe that doing hours of cardio is best for fat loss. While it might help a little, it really doesn’t burn all that many calories, and it’s easy to eat them all right back. It’s best to prioritize weight lifting to build some muscle and change the shape of your body and let your deficit take care of the fat loss so you can really see the results. 
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Like I said above, exercise doesn’t burn that many calories. So if you’re working out a few days a week for 1 hour, that won’t do much to offset the other hours of the day when you are sitting on your butt. 
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Lack of sleep and unmanaged stress make fat loss much more difficult. Not only does it mess with your hormones, but it can really impact energy, hunger,and cravings. Meaning you will be more likely to move less but eat more. 
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You aren’t reaching your fat loss goal because you have an upper limit problem. Basically, YOU DON’T BELIEVE YOU’RE WORTHY of success. Somewhere along the way, you were lead to believe something negative about yourself, and you’re continuing to replay that story. So any time you start making progress, your ego kicks in and causes you to self sabotage. It’s mostly on a subconscious level, but it’s still very real. So your brain will have you revert back to old habits and allow you to make excuses for why you’re doing so. You must do the mindset work FIRST so that you truly believe you’re deserving of having the life you say you want. 
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Which one of these most applies to you?

WHY YOU AREN’T LOSING FAT # Fat loss is really pretty simple. Eat fewer calories than you burn. # But just because it’s simple doesn’t mean it’s easy. Sure you might be eating a healthy diet and getting regular exercise, but even that doesn’t ensure results. # The most common reason you aren’t losing fat is because you’re eating too damn much. Even healthy foods, like nuts and avocado are loaded with calories. And be honest with yourself. How often do you take extra bites, licks, or tastes of something and not account? The best way to ensure you are in a deficit is to do a dietary audit. Write down everything you eat and drink for 1-2 weeks and see how many calories you’re actually consuming. # People love to believe that doing hours of cardio is best for fat loss. While it might help a little, it really doesn’t burn all that many calories, and it’s easy to eat them all right back. It’s best to prioritize weight lifting to build some muscle and change the shape of your body and let your deficit take care of the fat loss so you can really see the results. # Like I said above, exercise doesn’t burn that many calories. So if you’re working out a few days a week for 1 hour, that won’t do much to offset the other hours of the day when you are sitting on your butt. # Lack of sleep and unmanaged stress make fat loss much more difficult. Not only does it mess with your hormones, but it can really impact energy, hunger,and cravings. Meaning you will be more likely to move less but eat more. # You aren’t reaching your fat loss goal because you have an upper limit problem. Basically, YOU DON’T BELIEVE YOU’RE WORTHY of success. Somewhere along the way, you were lead to believe something negative about yourself, and you’re continuing to replay that story. So any time you start making progress, your ego kicks in and causes you to self sabotage. It’s mostly on a subconscious level, but it’s still very real. So your brain will have you revert back to old habits and allow you to make excuses for why you’re doing so. You must do the mindset work FIRST so that you truly believe you’re deserving of having the life you say you want. # Which one of these most applies to you? - 9 hours ago

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This is a very important post. If you want to see appreciable progress with your physique, your workouts must push you out of your comfort zone. Strive to do a little more with each workout and I promise you will get results! .
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#Repost @sarahdufflifestyleandfitness with @get_repost
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9 SIGNS YOU’RE TRAINING INTENSELY ENOUGH
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Howdy!
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Training intensity is a very important but very personal thing.
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What feels challenging and intense to one  may feel easy for another and in reality the only person that knows how hard you're working is you.
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Training intensely doesn’t mean you have to dripping in sweat or vomiting.

If you engage and use the correct muscles  under a heavy load this will elevate your heart rate but may not leave you in a pool of water.
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👉🏻The loud guy spurting sweat might look like he’s training effectively and intensely but actually he isn’t engaging the correct muscles and it's the momentum causing the sweat!
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Training sessions will vary in their levels of intensity. This is real life we all better days than others.

The main thing is that over time you see progress so weights going up, your technique get better, your body feeling better.
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It’s good to reflect post training.

If you think you could have upped a weight with good form or you think that felt easy and you feel fresh as a daisy then make “a note to self “ for next time.
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👉🏻Skipping exercises
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I have clients who will say I don't like doing ...... insert exercise now does this mean they shouldn't do it ?
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No if the exercise has a purpose then yes it's getting done
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For example loads of people dislike single leg work, but need it to help with imbalances. Sometimes if it's all for the greater good you may need to do exercises you don’t love.
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👉🏻Muscles feeling different
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Doesn't mean you need to be in agony after every session. ❌that's not the sign of a good workout just a sign you've done something new.
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✅ your muscles should feel different,you've damaged them so they should feel worked. 🤚🏻If they feel no different potentially you could have pushed harder.
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👉🏻Lifting weights should be hard work

You have to accept being uncomfortable (not to  be confused

This is a very important post. If you want to see appreciable progress with your physique, your workouts must push you out of your comfort zone. Strive to do a little more with each workout and I promise you will get results! . . . #Repost @sarahdufflifestyleandfitness with @get_repost ・・・ 9 SIGNS YOU’RE TRAINING INTENSELY ENOUGH - Howdy! - Training intensity is a very important but very personal thing. - What feels challenging and intense to one may feel easy for another and in reality the only person that knows how hard you're working is you. - Training intensely doesn’t mean you have to dripping in sweat or vomiting. If you engage and use the correct muscles under a heavy load this will elevate your heart rate but may not leave you in a pool of water. - 🏻The loud guy spurting sweat might look like he’s training effectively and intensely but actually he isn’t engaging the correct muscles and it's the momentum causing the sweat! - Training sessions will vary in their levels of intensity. This is real life we all better days than others. The main thing is that over time you see progress so weights going up, your technique get better, your body feeling better. - It’s good to reflect post training. If you think you could have upped a weight with good form or you think that felt easy and you feel fresh as a daisy then make “a note to self “ for next time. - 🏻Skipping exercises - I have clients who will say I don't like doing ...... insert exercise now does this mean they shouldn't do it ? - No if the exercise has a purpose then yes it's getting done - For example loads of people dislike single leg work, but need it to help with imbalances. Sometimes if it's all for the greater good you may need to do exercises you don’t love. - 🏻Muscles feeling different - Doesn't mean you need to be in agony after every session. that's not the sign of a good workout just a sign you've done something new. - your muscles should feel different,you've damaged them so they should feel worked. 🤚🏻If they feel no different potentially you could have pushed harder. - 🏻Lifting weights should be hard work You have to accept being uncomfortable (not to be confused - 1 day ago

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If you want to become the best version of yourself, you must first master your mindset. It’s what allows you to move past self doubt, overcome limiting beliefs that can lead to self sabotage, and see challenges as opportunities instead of obstacles. When you have all that dialed in, you are truly limitless in your potential. 
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While there are way more tools and tactics you can implement to create a stronger mindset, these ones are simple enough that if applied right now could not only have you feeling happier and less stressed immediately, but would set you on the path to begin rewiring your brain and thinking like a different person. 
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Gratitude rewires your brain to make you focus on the positive and increases your happiness and well being. You can’t feel negative emotions in a grateful state. 
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Meditation allows you to slow down and be more present. It’s ability to reduces stress and make you feel more 
calm will lead to better decision making.
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How are you talking to yourself? Are you constantly picking yourself apart or saying you aren’t good enough? Start speaking to yourself with positive “I AM” statements and watch your way of being change. 
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Surround yourself with people who push you to be better, whether it’s in person connections or by learning from someone who has achieved what you desire (books, podcasts etc).
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Whenever you feel helpless, help someone. This will immediately put you in a happier state. 
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When you hang on to bitterness or resentment, you are allowing yourself to suffer. Choose to forgive and you will feel a huge weight lifted.
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Celebrate everything that you have accomplished instead of beating yourself up for what you haven’t. When your mind defaults to any negative thought, flip the switch and think of something positive. 
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Getting out of your comfort zone and doing something that scares you is so empowering, and it gives you proof that you are capable. 
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Move your body in a way you enjoy every day. Movement elevated the feel good chemicals in our brain, making us happier and more positive.

If you want to become the best version of yourself, you must first master your mindset. It’s what allows you to move past self doubt, overcome limiting beliefs that can lead to self sabotage, and see challenges as opportunities instead of obstacles. When you have all that dialed in, you are truly limitless in your potential. # While there are way more tools and tactics you can implement to create a stronger mindset, these ones are simple enough that if applied right now could not only have you feeling happier and less stressed immediately, but would set you on the path to begin rewiring your brain and thinking like a different person. # Gratitude rewires your brain to make you focus on the positive and increases your happiness and well being. You can’t feel negative emotions in a grateful state. # Meditation allows you to slow down and be more present. It’s ability to reduces stress and make you feel more calm will lead to better decision making. # How are you talking to yourself? Are you constantly picking yourself apart or saying you aren’t good enough? Start speaking to yourself with positive “I AM” statements and watch your way of being change. # Surround yourself with people who push you to be better, whether it’s in person connections or by learning from someone who has achieved what you desire (books, podcasts etc). # Whenever you feel helpless, help someone. This will immediately put you in a happier state. # When you hang on to bitterness or resentment, you are allowing yourself to suffer. Choose to forgive and you will feel a huge weight lifted. # Celebrate everything that you have accomplished instead of beating yourself up for what you haven’t. When your mind defaults to any negative thought, flip the switch and think of something positive. # Getting out of your comfort zone and doing something that scares you is so empowering, and it gives you proof that you are capable. # Move your body in a way you enjoy every day. Movement elevated the feel good chemicals in our brain, making us happier and more positive. - 3 days ago

1,600 Likes
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There was once a time when I whole heartedly believed cardio was the answer to reaching my fat loss goals. So I attended multiple aerobics classes per week and supplemented those with long sessions on the treadmill, step mill, and elliptical. 
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But years later, I had very little to show for it. Sure I had lost some weight, but I didn’t look much different. I was just a smaller version yet still squishy version of my former self. 
#
It wasn’t until I started hitting the weights that my body finally started to look different. 
#
Now that’s not to say that cardio is a complete waste of time. As you can see from the graphic, it does have its benefits. Just not when it comes to improving your appearance. 
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Including cardio into your exercise routine will give you that heart health benefits that weight training won’t. It’s also great for clearing your head, improving focus, relieving some stress, and boosting mood. 
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And if you’ve been dieting for a long time, trying to lose that last bit of body fat, adding some cardio can help burn more calories without having to eat less food. 
#
Still, it does have its downsides. Especially if done in excess and without being accompanied by some strength training. 
#
Unlike lifting weights, cardio does nothing for building or even maintaining muscle mass. So while you might lose some weight and end up smaller, you will end up with that skinny fat look. And no one wants that. Let your strength training build muscle, your diet create the deficit, and sprinkle in some cardio only as necessary. 
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When done in excess, cardio can lead to overuse injuries. And while there are no studies to show it, I’ve heard from many people that steady state cardio increases their appetite. Something to consider if you feel like you're constantly ravenous and can’t adhere to a calorie deficit. 
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Even worse, your body adapts to cardio very quickly. Why is that a problem? Because it means you have to keep doing more to burn the same amount of calories. And who has time for that?
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Cardio should’t be used as a penance for overeating, nor should it be what you prioritize to get your desired results. Think of it simply as the icing on the cake.

There was once a time when I whole heartedly believed cardio was the answer to reaching my fat loss goals. So I attended multiple aerobics classes per week and supplemented those with long sessions on the treadmill, step mill, and elliptical. # But years later, I had very little to show for it. Sure I had lost some weight, but I didn’t look much different. I was just a smaller version yet still squishy version of my former self. # It wasn’t until I started hitting the weights that my body finally started to look different. # Now that’s not to say that cardio is a complete waste of time. As you can see from the graphic, it does have its benefits. Just not when it comes to improving your appearance. # Including cardio into your exercise routine will give you that heart health benefits that weight training won’t. It’s also great for clearing your head, improving focus, relieving some stress, and boosting mood. # And if you’ve been dieting for a long time, trying to lose that last bit of body fat, adding some cardio can help burn more calories without having to eat less food. # Still, it does have its downsides. Especially if done in excess and without being accompanied by some strength training. # Unlike lifting weights, cardio does nothing for building or even maintaining muscle mass. So while you might lose some weight and end up smaller, you will end up with that skinny fat look. And no one wants that. Let your strength training build muscle, your diet create the deficit, and sprinkle in some cardio only as necessary. # When done in excess, cardio can lead to overuse injuries. And while there are no studies to show it, I’ve heard from many people that steady state cardio increases their appetite. Something to consider if you feel like you're constantly ravenous and can’t adhere to a calorie deficit. # Even worse, your body adapts to cardio very quickly. Why is that a problem? Because it means you have to keep doing more to burn the same amount of calories. And who has time for that? # Cardio should’t be used as a penance for overeating, nor should it be what you prioritize to get your desired results. Think of it simply as the icing on the cake. - 5 days ago

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#10yearchallenge
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In the picture on the left, I was a 21 year old college student. Outward appearances made it look like I was living it up, but on the inside, I was so, so broken. I weighed less than 100 pounds and my sense of self worth was based on my level of leanness. 
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I lived off of egg beaters, steamed broccoli, sugar free jello-o, coffee, and Diet Coke. The alcohol I’d imbibe Thursday-Saturday nights was the only non “clean” thing I’d allow in my body. I woke up at 5 a.m. most days of the week to hit the gym for 45 minutes of cardio, and when I wasn’t studying, I was researching workouts and nutrition protocols rather than spending time with my friends. 
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Despite feeling in control of my body, deep down I wanted nothing more than to feel a sense of freedom around food. I knew this lifestyle wasn’t sustainable, but I was too scared to try anything different. So I spent what should have been the most fun and carefree years of my life terrified of gaining even a little bit of body fat. 
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Fast forward 10 years. Physically, I was still lean but had more muscle. But what isn’t visible is the mental transformation and how vastly different my approach to my nutrition and fitness was from my college days. 
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I was eating twice the calories while doing half the exercise (and basically no cardio). I was no longer afraid of certain foods, or entire food groups. I could go out to eat without feeling anxious and could travel carefree without worrying if I’d be able to find something to eat. And I was far more at peace with my appearance.
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I hear from so many women who are busting their ass in the gym, afraid of food, and as a result engaging in constant restrict then binge type cycles. All because they believe that in order to get results, it has to feel hard. 
#
But I promise you, it doesn’t. And I wish more than anything I could go back and tell the 21 year old me that truth. 
Achieving a lean, yet healthy physique takes work, yes, but it does’t have to consume your life and it can be enjoyable.  If what you’re doing right now isn’t working, it’s time to try a different, more sustainable approach. Shoot me a message if you want to find out how. 💚💛

#10yearchallenge # In the picture on the left, I was a 21 year old college student. Outward appearances made it look like I was living it up, but on the inside, I was so, so broken. I weighed less than 100 pounds and my sense of self worth was based on my level of leanness. # I lived off of egg beaters, steamed broccoli, sugar free jello-o, coffee, and Diet Coke. The alcohol I’d imbibe Thursday-Saturday nights was the only non “clean” thing I’d allow in my body. I woke up at 5 a.m. most days of the week to hit the gym for 45 minutes of cardio, and when I wasn’t studying, I was researching workouts and nutrition protocols rather than spending time with my friends. # Despite feeling in control of my body, deep down I wanted nothing more than to feel a sense of freedom around food. I knew this lifestyle wasn’t sustainable, but I was too scared to try anything different. So I spent what should have been the most fun and carefree years of my life terrified of gaining even a little bit of body fat. # Fast forward 10 years. Physically, I was still lean but had more muscle. But what isn’t visible is the mental transformation and how vastly different my approach to my nutrition and fitness was from my college days. # I was eating twice the calories while doing half the exercise (and basically no cardio). I was no longer afraid of certain foods, or entire food groups. I could go out to eat without feeling anxious and could travel carefree without worrying if I’d be able to find something to eat. And I was far more at peace with my appearance. # I hear from so many women who are busting their ass in the gym, afraid of food, and as a result engaging in constant restrict then binge type cycles. All because they believe that in order to get results, it has to feel hard. # But I promise you, it doesn’t. And I wish more than anything I could go back and tell the 21 year old me that truth. Achieving a lean, yet healthy physique takes work, yes, but it does’t have to consume your life and it can be enjoyable.  If what you’re doing right now isn’t working, it’s time to try a different, more sustainable approach. Shoot me a message if you want to find out how. - 6 days ago

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It may seem like common sense, but I find so many people (myself included!) have a difficult time drinking enough water. Which is unfortunate considering being just slightly dehydrated can leave you feeling fatigued, make you feel hungry, and decrease performance and mental clarity. Here are some great tips to help you drink up! .
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#Repost @saltylifts with @get_repost
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Struggle to drink enough water? I used to have a hard time getting in my ounces, but over time, I developed some strategies to help me!
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🚰A good rule of thumb is to drink between .5 oz - 1 oz. of water for each pound you weigh, every day [I weigh 130lbs so I need to drink 65-130 oz. per day]
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🍔Fat Loss Tip: drinking a glass of water before each meal can help you eat fewer calories. We often confuse thirst for hunger, so next time hunger strikes, opt for a glass of water first!
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5 Strategies to Drink More Water:
▪️elastic band trick: figure out your required ounces and find water bottle you want to use. depending on ounces of bottle, put appropriate number of bands on it and when you drink a full bottle, move elastic to wrist.
▪️timer/app trick: set reminders every hour or so to drink up!
▪️chug trick: everytime you pick up or see your water bottle, chugggg it!
▪️flavor trick: add flavoring, drink sparking, bubbly or seltzer water, or unsweetened iced tea
▪️nipple trick: as weird as this one is, it’s super effective. having a straw/nipple/easy to drink operation will make it less of an obstacle to open your bottle. find whatever works best for you 🤪
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💧Bookmark this post, tag a friend who needs to drink more water & CHUG a glass of water if you are reading this!
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#water #drinkwater #drinkingwater #drinkmorewater #stayhydrated #gallonaday #fatlosstips #fatloss #weightlosssupport #losingweight #fattofit #fitmom #fitover40 #healthylifestyle #healthyhabits #digestion #digestivehealth #waterislife #activeliving #movement #moveyourbody #dailymotivation #holistichealing #holistichealth #holisticnutrition #feedyoursoul #skincare #skincareroutine

It may seem like common sense, but I find so many people (myself included!) have a difficult time drinking enough water. Which is unfortunate considering being just slightly dehydrated can leave you feeling fatigued, make you feel hungry, and decrease performance and mental clarity. Here are some great tips to help you drink up! . . #Repost @saltylifts with @get_repost ・・・ Struggle to drink enough water? I used to have a hard time getting in my ounces, but over time, I developed some strategies to help me! ⠀ 🚰A good rule of thumb is to drink between .5 oz - 1 oz. of water for each pound you weigh, every day [I weigh 130lbs so I need to drink 65-130 oz. per day] ⠀ Fat Loss Tip: drinking a glass of water before each meal can help you eat fewer calories. We often confuse thirst for hunger, so next time hunger strikes, opt for a glass of water first! ⠀ 5 Strategies to Drink More Water: ️elastic band trick: figure out your required ounces and find water bottle you want to use. depending on ounces of bottle, put appropriate number of bands on it and when you drink a full bottle, move elastic to wrist. ️timer/app trick: set reminders every hour or so to drink up! ️chug trick: everytime you pick up or see your water bottle, chugggg it! ️flavor trick: add flavoring, drink sparking, bubbly or seltzer water, or unsweetened iced tea ️nipple trick: as weird as this one is, it’s super effective. having a straw/nipple/easy to drink operation will make it less of an obstacle to open your bottle. find whatever works best for you 🤪 ⠀ Bookmark this post, tag a friend who needs to drink more water & CHUG a glass of water if you are reading this! ⠀ #water #drinkwater #drinkingwater #drinkmorewater #stayhydrated #gallonaday #fatlosstips #fatloss #weightlosssupport #losingweight #fattofit #fitmom #fitover40 #healthylifestyle #healthyhabits #digestion #digestivehealth #waterislife #activeliving #movement #moveyourbody #dailymotivation #holistichealing #holistichealth #holisticnutrition #feedyoursoul #skincare #skincareroutine - 7 days ago

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38 Comments
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I was such a confident kid. Borderline fearless, really.
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I remember in elementary school, I’d swing from these monkey bars that were at least 8-10 feet tall. 
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I’d start sitting on top of the bar, fall backwards, and swing around a few times before doing what we called a “cherry drop” and flipping off. I nailed the dismount every time. 
I was young enough then that the world hadn’t knocked me down yet. Boys weren’t making fun of me. I hadn’t failed a class, been fired from a job,  broken up with, or told I’d never amount to anything. All of which happened in my life later on. 
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All of those so called “failures” slowly chip away at our confidence and begin to develop our ego. That inner voice whispering to us that we aren’t good enough and don’t have what it takes to be successful. That prevents us from living up to our true potential. 
#
I talk to so many women who refuse to invest in themselves and get the help they need to take control of their health. Deep down they know there is someone powerful inside dying to come out, but yet they choose to stay right where they are. 
#
They say it’s too expensive. Or they don’t have the time.
But I call bullshit. Because when I really start peeling back the layers and the surface level excuses, the truth often reveals itself. 
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It’s not that they can’t. It’s that they don’t believe they can. Sound familiar?
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Who would you be if you knew you couldn’t fail? If everything from your past was wiped away and you had a fresh start?
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I’m here to tell you, changing your thoughts is possible. I know because I’ve done it. For so long I let my limiting beliefs stop me from becoming the person I desired. Until I got sick of continuing to feel like a failure. I wanted to feel like that confident little kid again.
#
So I invested in myself and hired help. I did the deep, inner work to reprogram my mind and take control of my thoughts. 
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And you can, too. It just takes committing to yourself and getting some support so you can start believing it’s possible. 
#
Want help getting started? Click the link in my bio to schedule a call. Whether we end up working together or not, I can promise you our talk will be a powerful one.

I was such a confident kid. Borderline fearless, really. # I remember in elementary school, I’d swing from these monkey bars that were at least 8-10 feet tall. # I’d start sitting on top of the bar, fall backwards, and swing around a few times before doing what we called a “cherry drop” and flipping off. I nailed the dismount every time. I was young enough then that the world hadn’t knocked me down yet. Boys weren’t making fun of me. I hadn’t failed a class, been fired from a job, broken up with, or told I’d never amount to anything. All of which happened in my life later on. # All of those so called “failures” slowly chip away at our confidence and begin to develop our ego. That inner voice whispering to us that we aren’t good enough and don’t have what it takes to be successful. That prevents us from living up to our true potential. # I talk to so many women who refuse to invest in themselves and get the help they need to take control of their health. Deep down they know there is someone powerful inside dying to come out, but yet they choose to stay right where they are. # They say it’s too expensive. Or they don’t have the time. But I call bullshit. Because when I really start peeling back the layers and the surface level excuses, the truth often reveals itself. # It’s not that they can’t. It’s that they don’t believe they can. Sound familiar? # Who would you be if you knew you couldn’t fail? If everything from your past was wiped away and you had a fresh start? # I’m here to tell you, changing your thoughts is possible. I know because I’ve done it. For so long I let my limiting beliefs stop me from becoming the person I desired. Until I got sick of continuing to feel like a failure. I wanted to feel like that confident little kid again. # So I invested in myself and hired help. I did the deep, inner work to reprogram my mind and take control of my thoughts. # And you can, too. It just takes committing to yourself and getting some support so you can start believing it’s possible. # Want help getting started? Click the link in my bio to schedule a call. Whether we end up working together or not, I can promise you our talk will be a powerful one. - 8 days ago

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23 Comments
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Last year, for a period of about six months straight, I went to Chipotle every Friday night. I’d stand in the long ass line, order two sides of carnitas to go, take it home, and make myself my own bowl. One that was double in size and didn’t make me pay extra for guac. 
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I looked forward to it all week. 
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And then one day, I decided to stop. Cold turkey. Or shall I say, 🐷 . And I haven’t been back since. 
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You see, I love pigs. And mark my word, I will have one as a pet some day. For that reason, I just couldn’t bring myself to keep eating pork products. 
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More recently, I’ve been feeling a pull towards eating less animal protein. I’ve even considered experimenting with a completely plant based way of eating. 
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All thanks to what I’ve been seeing on social media. 
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Truth is, even being a coach myself and knowing the importance of bio-individuality when it comes to both diet and exercise, I’m not immune to seeing the benefits someone else is getting from a certain protocol and wondering if I should try.
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But like I tell all of my clients who start comparing themselves to others and question if they should follow the same approach, I had to remind myself of the advice I always give.
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Keep your eyes on your own plate. Listen to the signals your body is sending you. Get routine blood work to find out how your diet might be affecting you on a deeper level. 
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In all honesty, I know avoiding all animal protein would make me feel miserable. I’m in tune with my body well enough to know that I need some for my hunger, hormones, and recovery. Not to mention I don’t do well with vegetarian protein sources, so I’d never experience that truly satisfied feeling eating only fruit and vegetables. 
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When it comes to nutrition, what may work extraordinarily well for one person may be a complete disaster for another. All because we each have our own unique preferences, stresses, tolerances, and genetics.
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So rather than asking what is the best diet? Or worse, begin blindly following what someone else is doing, instead ask, what is the best diet FOR ME? What will manage my hunger, energy, cravings, and be suitable with my lifestyle and even spiritual beliefs.

Last year, for a period of about six months straight, I went to Chipotle every Friday night. I’d stand in the long ass line, order two sides of carnitas to go, take it home, and make myself my own bowl. One that was double in size and didn’t make me pay extra for guac. # I looked forward to it all week. # And then one day, I decided to stop. Cold turkey. Or shall I say, . And I haven’t been back since. # You see, I love pigs. And mark my word, I will have one as a pet some day. For that reason, I just couldn’t bring myself to keep eating pork products. # More recently, I’ve been feeling a pull towards eating less animal protein. I’ve even considered experimenting with a completely plant based way of eating. # All thanks to what I’ve been seeing on social media. # Truth is, even being a coach myself and knowing the importance of bio-individuality when it comes to both diet and exercise, I’m not immune to seeing the benefits someone else is getting from a certain protocol and wondering if I should try. # But like I tell all of my clients who start comparing themselves to others and question if they should follow the same approach, I had to remind myself of the advice I always give. # Keep your eyes on your own plate. Listen to the signals your body is sending you. Get routine blood work to find out how your diet might be affecting you on a deeper level. # In all honesty, I know avoiding all animal protein would make me feel miserable. I’m in tune with my body well enough to know that I need some for my hunger, hormones, and recovery. Not to mention I don’t do well with vegetarian protein sources, so I’d never experience that truly satisfied feeling eating only fruit and vegetables. # When it comes to nutrition, what may work extraordinarily well for one person may be a complete disaster for another. All because we each have our own unique preferences, stresses, tolerances, and genetics. # So rather than asking what is the best diet? Or worse, begin blindly following what someone else is doing, instead ask, what is the best diet FOR ME? What will manage my hunger, energy, cravings, and be suitable with my lifestyle and even spiritual beliefs. - 10 days ago

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I clearly remember the first time I decided to get in shape. I was 12 years old and already insecure about the size of my thighs. So I ordered some workout tapes and began doing them daily.
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 But while I was diligent in my efforts, I had little to show for it in terms of results. 
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I’d spend the next few years taking step classes, lifting light weights on occasion, and performing long bouts of steady stare cardio. Still with no significant improvement. 
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It wasn’t until I  was introduced to heavy(ish) strength training when I was 18 they my physique finally started to take shape and actually look different. 
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I’ve been hooked ever since. 
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But aside from just the physical changes that began to manifest, I noticed other areas of my life began to improve as well. 
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I stood taller, had more confidence, and became more assertive. I felt a sense of independence and took pride in the fact that I was capable of doing many things on my own. 
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Sure activities like running and yoga are great for your health, and if that’s what gets you to move and feel good, then by all means have at it. 
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But nothing, and I repeat, nothing, will do more for your health, physique, and mental well being than heavy strength training. There is something so empowering about achieving a feat of strength you never thought was possible, and the confidence that results will carry over into every aspect of your life. 
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When I say heavy lifting, please realize this is relative and completely unique to the individual. What may be a heavy to you could be incredibly light to someone else, so don’t go comparing yourself to someone’s video you see online. What matters most is that the weight you are lifting is challenging to the point where you couldn’t do a few more reps with good form. 
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Don’t be afraid to push yourself to do more than you think is possible. Chances are you will surprise yourself, and the feeling will be greater than you could have ever imagined.

I clearly remember the first time I decided to get in shape. I was 12 years old and already insecure about the size of my thighs. So I ordered some workout tapes and began doing them daily. # But while I was diligent in my efforts, I had little to show for it in terms of results. # I’d spend the next few years taking step classes, lifting light weights on occasion, and performing long bouts of steady stare cardio. Still with no significant improvement. # It wasn’t until I was introduced to heavy(ish) strength training when I was 18 they my physique finally started to take shape and actually look different. # I’ve been hooked ever since. # But aside from just the physical changes that began to manifest, I noticed other areas of my life began to improve as well. # I stood taller, had more confidence, and became more assertive. I felt a sense of independence and took pride in the fact that I was capable of doing many things on my own. # Sure activities like running and yoga are great for your health, and if that’s what gets you to move and feel good, then by all means have at it. # But nothing, and I repeat, nothing, will do more for your health, physique, and mental well being than heavy strength training. There is something so empowering about achieving a feat of strength you never thought was possible, and the confidence that results will carry over into every aspect of your life. # When I say heavy lifting, please realize this is relative and completely unique to the individual. What may be a heavy to you could be incredibly light to someone else, so don’t go comparing yourself to someone’s video you see online. What matters most is that the weight you are lifting is challenging to the point where you couldn’t do a few more reps with good form. # Don’t be afraid to push yourself to do more than you think is possible. Chances are you will surprise yourself, and the feeling will be greater than you could have ever imagined. - 10 days ago

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If you want consistent energy, fewer cravings, and more manageable hunger, you can't underestimate the power of how what you eat to start your day has an impact for how you feel the rest of the day. Balanced meals like the one shown here are the way to go! 
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Repost @meowmeix with @get_repost
・・・
Breakfast vs. breakfast - which side are you? 😋
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Even if you’re not an eggs' fan, there are so many high protein, lower sugar ways to start your day. A quality protein shake with some healthy fats & greens, greek yogurt with fruit or even a clean protein bar like @HempleteNutrition are some examples.
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When it comes to fruit, eating fruit is a much better low calorie and high fiber option. While you could easily drink 11.5 oz of orange juice, you most likely would not eat 3.5 oranges in one sitting (the equivalent in calorie amount).
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More info on each side below:
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Left side: 
2 cups cereal 
1 cup milk
11.5 oz orange juice
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Right side:
2 medium boiled eggs
1/2 avocado
1 raw bell pepper
1 small orange
.
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 #cleaneating #healthyfood #paleo #glutenfree #fitfood #breakfast #brunch #paleodiet #healthyeating #whole30 #eggs #primal #morning #cleaneats #nutrition #lowcarb #avocado #lchf #yum #healthychoices #foodpic #jerf #paleolifestyle #organic

If you want consistent energy, fewer cravings, and more manageable hunger, you can't underestimate the power of how what you eat to start your day has an impact for how you feel the rest of the day. Balanced meals like the one shown here are the way to go! # Repost @meowmeix with @get_repost ・・・ Breakfast vs. breakfast - which side are you? . Even if you’re not an eggs' fan, there are so many high protein, lower sugar ways to start your day. A quality protein shake with some healthy fats & greens, greek yogurt with fruit or even a clean protein bar like @HempleteNutrition are some examples. . When it comes to fruit, eating fruit is a much better low calorie and high fiber option. While you could easily drink 11.5 oz of orange juice, you most likely would not eat 3.5 oranges in one sitting (the equivalent in calorie amount). . More info on each side below: . Left side: 2 cups cereal 1 cup milk 11.5 oz orange juice . Right side: 2 medium boiled eggs 1/2 avocado 1 raw bell pepper 1 small orange . . #cleaneating #healthyfood #paleo #glutenfree #fitfood #breakfast #brunch #paleodiet #healthyeating #whole30 #eggs #primal #morning #cleaneats #nutrition #lowcarb #avocado #lchf #yum #healthychoices #foodpic #jerf #paleolifestyle #organic - 12 days ago

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Want to lose fat more effortlessly?
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Eat more fiber!
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It’s no secret that fiber is good for our health. A high fiber diet can improve digestion, lower cholesterol, prevent cancer and heart disease, and provides lots of nutrients our bodies needs to function at it’s best. But it is also a powerful fat loss tool.
 Aim for at least 25 grams if not more each day.
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When you eat, your stomach starts to stretch, which sends a signal to your brain telling it it’s full. But it needs to be filled with enough food to do so. Fiber rich foods are bulky and take up lots of space in your stomach, which will send that signal and help fill you up in the short term.
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Fiber rich foods also help you stay fuller for longer because they release from the stomach and into the blood stream more slowly. Processed foods that are low in fiber are absorbed quickly, spiking your blood sugar. The result is a fast crash, making you hungry again shortly after eating. Eating high fiber foods will help keep your blood sugar more stable and keep you fuller for longer. 
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The majority of high fiber foods, especially fruits and vegetables, are low in calories. This means you can eat more and feel more satisfied while more effortlessly sticking to a calorie deficit. Make your plate at least half veggies, and you will more effortlessly keep your calories in check, and the fullness you will feel will prevent you from overeating. 
#
When it comes to fat loss, calories are king. Still, you can’t completely discount the role that hormones play. Hormonal imbalances can make fat loss more difficult, and diets low in fiber can lead to estrogen dominance. Fiber binds to estrogen, helping it to be eliminated from the body. 
#
Certain nutrient deficiencies can lead to cravings. Most high fiber foods are full of nutrients, which may help reduce any cravings you’re having for more calorie dense foods. 
#
If your digestion isn’t regular, not only will you feel bloated from holding onto extra water, but you will not be eliminating hormones. Hormone imbalances like estrogen dominance might make it difficult to lose fat from stubborn areas.

Want to lose fat more effortlessly? # Eat more fiber! # It’s no secret that fiber is good for our health. A high fiber diet can improve digestion, lower cholesterol, prevent cancer and heart disease, and provides lots of nutrients our bodies needs to function at it’s best. But it is also a powerful fat loss tool. Aim for at least 25 grams if not more each day. # When you eat, your stomach starts to stretch, which sends a signal to your brain telling it it’s full. But it needs to be filled with enough food to do so. Fiber rich foods are bulky and take up lots of space in your stomach, which will send that signal and help fill you up in the short term. # Fiber rich foods also help you stay fuller for longer because they release from the stomach and into the blood stream more slowly. Processed foods that are low in fiber are absorbed quickly, spiking your blood sugar. The result is a fast crash, making you hungry again shortly after eating. Eating high fiber foods will help keep your blood sugar more stable and keep you fuller for longer. # The majority of high fiber foods, especially fruits and vegetables, are low in calories. This means you can eat more and feel more satisfied while more effortlessly sticking to a calorie deficit. Make your plate at least half veggies, and you will more effortlessly keep your calories in check, and the fullness you will feel will prevent you from overeating. # When it comes to fat loss, calories are king. Still, you can’t completely discount the role that hormones play. Hormonal imbalances can make fat loss more difficult, and diets low in fiber can lead to estrogen dominance. Fiber binds to estrogen, helping it to be eliminated from the body. # Certain nutrient deficiencies can lead to cravings. Most high fiber foods are full of nutrients, which may help reduce any cravings you’re having for more calorie dense foods. # If your digestion isn’t regular, not only will you feel bloated from holding onto extra water, but you will not be eliminating hormones. Hormone imbalances like estrogen dominance might make it difficult to lose fat from stubborn areas. - 13 days ago

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Dealing with digestive stress is no fun. It can be uncomfortable, sometimes embarrassing, and if it gets bad enough, can impact your quality of life. 
#
It’s always best to start with the basics that are easy to do before going down the rabbit hole of testing for possible gut infections or overgrowths, which can certainly be the cause of poor digestion. 
#
If you missed my post from yesterday, go back and check that one out, too. 
#
Food sensitivities are a common culprit of bloating. Keep a food journal of everything you eat as well as how you feel after and try to connect the dots and eliminate the ones you don’t tolerate. 
#
Eating plenty of fermented foods and fiber feeds from fruits and veggies increases and feeds the good bacteria in your gut. Having an imbalance of bad to good bacteria can cause food to go undigested. Eating enough fiber also helps food move through your digestive tract faster. 
#
Loading up on the veggies is the best way to get your fiber, but if you suffer from bloating, it could eat to eat them well cooked instead of raw. 
#
Dehydration can lead to digestive problems, as your body needs plenty water to break down food and assimilate nutrients. Aim for 1/2 your bodyweight in oz plus a little more on days you exercise. 
#
Bone broth is great at healing and sealing the gut, and drinking ginger tea can help soothe the stomach as well as help with the motility of your intestines. Lemon water is another great option as it can provide some of the acid your stomach needs to digest food, especially protein. 
#
Supplements can also help. Probiotics, digestive enzymes, HCL, magnesium, gelatin, and collagen can help repair the gut, populate it with beneficial bacteria, and give you the digestive “fire” (enzymes and acid) you need to break down food.

Dealing with digestive stress is no fun. It can be uncomfortable, sometimes embarrassing, and if it gets bad enough, can impact your quality of life. # It’s always best to start with the basics that are easy to do before going down the rabbit hole of testing for possible gut infections or overgrowths, which can certainly be the cause of poor digestion. # If you missed my post from yesterday, go back and check that one out, too. # Food sensitivities are a common culprit of bloating. Keep a food journal of everything you eat as well as how you feel after and try to connect the dots and eliminate the ones you don’t tolerate. # Eating plenty of fermented foods and fiber feeds from fruits and veggies increases and feeds the good bacteria in your gut. Having an imbalance of bad to good bacteria can cause food to go undigested. Eating enough fiber also helps food move through your digestive tract faster. # Loading up on the veggies is the best way to get your fiber, but if you suffer from bloating, it could eat to eat them well cooked instead of raw. # Dehydration can lead to digestive problems, as your body needs plenty water to break down food and assimilate nutrients. Aim for 1/2 your bodyweight in oz plus a little more on days you exercise. # Bone broth is great at healing and sealing the gut, and drinking ginger tea can help soothe the stomach as well as help with the motility of your intestines. Lemon water is another great option as it can provide some of the acid your stomach needs to digest food, especially protein. # Supplements can also help. Probiotics, digestive enzymes, HCL, magnesium, gelatin, and collagen can help repair the gut, populate it with beneficial bacteria, and give you the digestive “fire” (enzymes and acid) you need to break down food. - 16 days ago

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