Dala McDevitt DLDNation

Bump progress🥳 Fun to see all the side by sides! Up 19lbs and thriving with this boy❤️
Due 7.23.23🫶🏼

Link in Bio for 1:1 Coach to best support your body, health and goals! 🙌🏻

Questions? Drop em in comments or DM me and I’ll answer there!

Link in Bio for 1:1 coaching for your unique goals!! 🥳

Slashing carbs is not the only, or even often the most effective way to improve insulin sensitivity!

Be aware of the myriad ways to improve this before you make carbs the enemy, which could have other detrimental effects on your body and health ❤️

Link in Bio for 1:1 evidence based coaching

Link in Bio for 1:1 help 🫶🏼❤️

Post credit: DLD Coach .kasey

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🚨Spoiler Alert🚨

It should not take restriction, skipping meals or under eating to maintain a healthy body weight (that helps you be healthy internally, too)

Ever find yourself thinking: Gosh I can’t enjoy ONE fun meal/weekend without the scale soaring up and staying there😭

Well, it’s not supposed to be that way. If that IS occurring in your life, you’ve likely been restricting for far too long, and your body is merely working to keep you alive

If your lifestyle is consistently “telling” your body there’s a famine, a shortage of resources, a lot of stress around getting nutrients, then your body will be ON THE LOOKOUT for any calories it can get its hands on to store as body fat TO KEEP YOU ALIVE!

So, when the binging part of the chronic restriction cycle inevitably happens (another innate survival instinct), your body will hold on to every calorie it can to prepare for another famine (restriction) period

🚨Your metabolic health is largely a reflection of your daily behaviors

If you want your body to work with you on your physique goals, YOU need to make it feel safe—not in survival mode

How do we do this?
✅Spend more time NOT dieting than dieting
✅If you’ve been restricting as long as you can remember, enter a health phase where you commit to eating enough calories for long enough for your body to function optimally (as long as it takes!)
✅Sleep 7+ hours a night as often as possible
✅Eat whole, micronutrient dense foods 80+% of the time
✅As needed, incorporate stress management techniques like therapy, meditation, journaling, gratitude practice, breath work etc
✅Protect at least 2 rest days from exercise weekly
✅Drink water, get sunlight exposure, don’t abuse caffeine/alcohol/smoking/drugs

Need help achieving the metabolism/health level you know is possible for you? DM me or click the link in my Bio to apply for help🫶🏼❤️

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What would you add?

If you wish to lose body fat, that’s perfectly okay. YOU have autonomy over your own body ❤️

But if you wish to set a fitness goal this year that’s not related to fat loss, use this list to inspire your potential 🥳🎉

DM me if you wanna chat goals and how to set them for yourself in the new year🙏🏼

Happy holidays from 🥳❤️🫶🏼

I get questions about this every time I do a questions box, so here’s a full post you can SAVE and reference any time 🥳🥳🎉

*This is not a comprehensive list

*Not all individuals, even those with chronic conditions, will require an anti inflammatory diet. In general, swaps for lower inflammatory options are swaps from more processed to less processed food options, which may be beneficial in consuming a more micronutrient rich diet

Link in Bio for one:one coaching

Which method works best for you?

Pick your strong ❤️

If you’re a new parent, struggling with clinical insomnia, or have any other circumstance that’s making your sleep hours out of your control-this post is not for you! Keep doing your best, and giving yourself grace ❤️

But if you’re someone getting inadequate sleep due to late night scrolling, watching too many extra episodes instead of turning in, maybe it’s time to consider getting to bed even 30minutes earlier to start, and see how it impacts your life 🥳

What’s your favorite shoe to lift in?! ⁣
⁣
post inspired by our amazing Coach

IYKYK

It’s getting to be that time of year with flu season upon us plus rapidly changing temperatures! 🥶

SAVE this post so you are prepared to know exactly what to do, and so you can AVOID STRESS 🙌🏻🙌🏻

Do you take creatine? Do you notice a difference when you do?

I was 31 years old when I first learned how my fertility health could be assessed

Even worse, I was 30 years old when I TRULY understood my menstrual cycle, every hormone and organ involved, what’s normal versus abnormal and how to track my own ovulation

Unfortunately, the blood labs listed in this post aren’t typically drawn as part of annual or otherwise well women’s exams/assessments. Most of you reading have probably had a Pap smear, a CBC, CMP, triglycerides and cholesterol, diabetes screening via a fasting glucose in your CMP, physical breast assessment, STI screenings and possibly a TSH. But few have had a full hormonal panel and AMH (a test that tells you about your ovarian reserve, aka how many eggs you have left) unless they self-advocate or are having problems

Talk to your provider about adding labs to your annual blood draw. *Note that certain hormone labs may not be ordered if utilizing hormonal birth control at this time

More in depth assessments will likely be ordered if you have symptoms, if labs come back abnormal, or if you are having difficulty getting pregnant and begin seeing a fertility specialist

If you think your fertility health is irrelevant unless you want a baby now (or ever), you’d be incorrect. Your period is your 5th vital sign, and may be our first warning sign to excessive stress, hormone imbalances, metabolic changes, medical conditions and more

We all deserve to understand how to advocate for our health🙏🏻❤️

WEIGHT LOSS IS NOT SYNONYMOUS WITH FAT LOSS ❗️👀

Most people don’t go on a weight loss journey to lose muscle tissue….

Most people who desire weight loss are hoping to lower their body fat percentage 👍🏼

Use these tips to protect against muscle losses while eating in a deficit 🙌🏻

Link in Bio for Fitness & Nutrition coaching consultations ❤️

Read, re-read, then read again!!!!!

“I don’t want to track on the weekends”

Well, depending on your goals and your weekend eating habits, that could be totally appropriate and fine

But if you’re someone who is actively on a weight loss journey, you’re not tracking on weekends, and you’re frustrated with your progress, this COULD be a variable to consider…

The weekend is 30% of your week

And, if your overly restrict on the week days to the point of feeling EXHAUSTED by your diet come Friday, you’re way more likely to engage in an all-out eating and drinking frenzy

If you’re tracking your food but not alcohol, and you binge drink on the weekend, that too could be having a big impact on your progress…

How to break the cycle of weekday restricting and weekend binging?

✅Only use safe deficits, typically 10-25% for most individuals

✅Do not follow any diets with food rules, off limits foods, strict eating windows, etc that feel unsustainable for you

✅Follow an 80/20 rule, enjoying what you consider to be fun foods all through the week so you never feel deprived

✅Try to avoid binge drinking while in pursuit of a goal that’s important to you, and enjoy alcohol in moderation

Link in Bio for one:one coaching that won’t drive you crazy and will help you enjoy life while seeing progress❤️

SWIPE and SHARE if you learned something new 🥳🎉❤️

Coaches: share this so we can spread the good word 👏🏻

It’s like when the flight attendant tells you “Be aware, the nearest exit may be BEHIND you” 👀

The quickest path to your goals may not be what you expected, but that doesn’t make it wrong

If you are a chronic dieter, over exerciser, and/or have been severely restricting and you come to me (or any coach), with a fat loss goal, I really don’t have anything to work with

Let’s be clear: We hear you

We acknowledge your goal

We see your vision, and we want to help you achieve it

But we can’t drive you across town in a car with a gas tank on E

Please, LET US fill you tank again ⛽️ and we’ll take you anywhere you wanna go💃🏼

See my graphic in the row directly below this one for a list of signs and symptoms that you may be a candidate for a reverse diet…



Note* certain individuals may require more than 3 months of a maintenance phase

Link in Bio for personalized help, protocols and guidance❤️

Plates that are balanced in all 3 macros and with adequate fiber help nourish your body, provide energy, and promote stable blood sugars + insulin sensitivity🥰

One way to think about constructing your plates if you’re new to macros is to take your daily macro goals, minus the macros in your common daily snacks (if any), and divide by 3 (or however many meals you consume in a day)

Example: Daily Macro Goal 140P/190C/60F, 25 fiber
(Assuming no snacks in this example)

Daily macros / 3 = 46P/63C/20F and 8g fiber per meal🎉

For one:one custom macros and nutrition coaching, shoot me a DM or click the link in my Bio 🙏🏻❤️

NOTE* Your calorie requirements per meal may be different than the range listed. I am NOT saying that all meals must be between this calorie range, but rather just listed the calorie ranges for reference👌🏻 And also keep in mind that more calories may be consumed daily from snacks🙌🏻

SAVE this post for your next annual, so you can get a comprehensive look at your health 🥳🎉

Original Post created by our team Lead Registered Dietitian, .gianna

Not every season of life allows you to focus on physique based goals…

And that’s 100% okay

Life is ALWAYS going to eb and flow, take turns, surprise you etc

And it’s OKAY to shift your priorities, and it’s okay if fitness isn’t #1 in your life for a time being

But, that doesn’t mean we cannot all still advocate for our health, even if that looks different

For example,

Prior to infertility and an IVF cycle my fitness looked like:
-4 workouts per week
-Major emphasis on progressive overload, hitting new PRs as often as possible
-Had just hit a 3min plank and was PSYCHED
-Training intensity 1-2 RIR like a boss every lift
-Slaying macros daily
-Making progress every week, felt like I was in a total flow state and my physique was changing rapidly

Then, the IVF cycle began. Fitness shifted to:
-No workouts allowed for 5 weeks
-Walking was my only form of exercise, hitting 10k steps a day
-The perma “pump” I had faded, my body felt different and smaller as my belly grew bigger
-Food aversions made eating a challenge, hitting protein counts even more so and I had to get super creative to make it work
-After surgery, even walking wasn’t possible for a week or so
-The toll IVF took on my body meant I had to go back to rehab and get body work weekly (still am today)
-I focused on nutrition quality more than EVER, to give my body what it needed to heal and recover
-I had to re-learn/practice breathe bracing after my core was so stretched for so long

BUT, I NEVER stopped caring about my health altogether

There is always SOMETHING you can be doing to take care of your body, even if workouts are a total no-go

The key is letting the shift BE OKAY, and giving yourself permission and grace❤️

This is not a time to be a hardas$ on yourself, expect more of yourself, or sh*t talk yourself in your head…

Let a walk be a huge win!

Let nutrition quality be your win!

Let good sleep be a win!

Heck, let rehab be a win!

And then, as your situation changes or life begins to flow again, you can slowly add back in more daily actions to take care of yourself🙏🏻 It’s all okay, it’s all allowed. Choose to let it be so❤️

If you’ve ever wondered “What the heck are macros😳?!”

Well, “macros” is the nickname for macronutrients, which are 3 categories that every food you’re ever heard of fall into!

They are:
1. Protein
2. Carbohydrates
3. Fats

Sometimes, alcohol is considered “the 4th macronutrient because of the calories it contains from ethanol

But quite simply, “macros” are just FOOD!

This is why I like macro tracking for many individuals who wish to participate in self-monitoring:

Because there are NO RULES 😍

NO OFF LIMITS FOODS🎉

NO TIME RESTRICTIONS 🥳

NO GOOD AND BAD FOODS💃🏼

Just, food. All the foods you’re already eating and enjoying ❤️

And we balance all these beautiful foods together to nourish and fuel our amazing bodies🙏🏻

SAVE this post for your next grocery trip 😍
Link in Bio for nutrition coaching

I get this question SO often!

Note* I always uphold that there is NO “one size fits all” for all humans. If you have a unique situation, medical condition, dietary preference, physician prescription and/or recommendation, preferred lifestyle, health concern etc that leads you consume a different macro breakdown that works well for you, I SUPPORT IT!👏🏻❤️ Keep doin yo thang👊🏻

And keep in mind that on slide 2, there could be numerous different outcomes because there is a RANGE of percentages for each of the 3 macros listed, so once again the examples I offers or NOT the only potential❤️

What macro breakdown fits your lifestyle and health needs best? 👇🏻

It AINT just about physique goals! Resistance training has ohhh so many benefits you wanna be aware of 🥳

Link in Bio for Fitness Coaching ❤️