Ending FOOD DRAMA

Ending FOOD DRAMA

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12 months and 30 pounds down! The RIGHT way, but that's not all...I have learned so much about myself through this journey, first of which...this is not a journey that ends, it is a change of thought process, the way you view yourself and so much more. I was very embarrassed in the before pic, because that was with my daughter during her Senior pictures and I had never been that heavy in my life. After retiring from the Air Force, I kind of let myself go a little and just stopped the workouts. Regardless, even though I was never what people would consider 'heavy', I wasn't even close to as fit as I am now, and I don't mean just physically. It takes true dedication to yourself, which in turn shows your family how much you care for them, because taking care of yourself better (physically, mentally) helps you to take care of them better! This change in thinking and living creates a path to real happiness and fulfillment. It also makes you feel better in your own skin and more confident and aware of the things that bring you down, along with what truly makes the world around you more joyful. I feel that during this year of COVID, and all the nastiness that has been surrounding everyone, if I didn't have this, I may have fell into somewhat of a spiral of even more unhealthy habits. BY NO MEANS am I perfect, ask my coach 😛, but I haven't felt this alert, happy, alive and full in a very long time! To be able to say that throughout a world pandemic, well, see for yourself...and thank you to Laura Sapanaro Calvetti for helping me get there and remain on this life changing path.
This little guy is loving Mommy's shakes too.
I have had such a wonderful experience working with this lady! 12 pounds down and feeling stronger every day!
Killed it today! Thanks Laura Sapanaro Calvetti! Feeling stronger daily due to Ending FOOD DRAMA!

Nutrition, health and life style behaviors coach. Looking for PT follow me @EVOLVEFITNESS

Operating as usual

Photos from Ending FOOD DRAMA's post 07/07/2021

Don’t think you can make real changes in less than 30 days? Check out the back photos on these amazing clients!! Killing it 💪🏼 Nutrition DOES MATTER #nutrition #nutritioncoach #healthyliving #foodmatters #strengthtraining #lifting #liftingweights #personaltrainer #fitness #fourweekchallenge #progress 💪🏼🌱

Photos from Ending FOOD DRAMA's post 06/22/2021

Healthy can be delicious! Try this Salmon and Potatoes with Romesco Salsa, if you’re using fitness Pal it has scannable bar code, ENJOY #nutrition #nutritioncoach #pncertified #pncertifiedfitnessprofessional #healthylifestyle #healthyfood #healthyeating #foodprepping #nutritionfirst 🌱💪🏼

05/30/2021

Think it’s too late! Too late to try new things? Too late to find your inner strength...

We see so many opportunities when we are young... skies the limit.. so many plot twists! And for some reason as we age we limit ourselves and our options! The truth is no matter how old you are you can still be and have whatever you want.. are you still willing to put in the work? Are you still willing to try new things? Are you still willing to fail? If your willing you can still create a new and better version of yourself! So stop with the excuses and go after that dream that is still nudging you..age is just a number! Turn that life long dream into your reality ❤️ #johnhallphotography #hotelvalleyho #bulksupplements #forever21 #fitnessmodeling #fitnessmodels #personaltrainer #nutritioncoach #prodigysalon #rayztan #macgirl #inkgirl #girlswholift #Beautiful _women_featured
#Gymlifemattersmovement
#fit #luckylasstattoo ❤️💪🏼

Think it’s too late! Too late to try new things? Too late to find your inner strength...

We see so many opportunities when we are young... skies the limit.. so many plot twists! And for some reason as we age we limit ourselves and our options! The truth is no matter how old you are you can still be and have whatever you want.. are you still willing to put in the work? Are you still willing to try new things? Are you still willing to fail? If your willing you can still create a new and better version of yourself! So stop with the excuses and go after that dream that is still nudging you..age is just a number! Turn that life long dream into your reality ❤️ #johnhallphotography #hotelvalleyho #bulksupplements #forever21 #fitnessmodeling #fitnessmodels #personaltrainer #nutritioncoach #prodigysalon #rayztan #macgirl #inkgirl #girlswholift #Beautiful _women_featured
#Gymlifemattersmovement
#fit #luckylasstattoo ❤️💪🏼

05/26/2021

Benefits of a tiny SEED... Flax

Cancer
Recent studies have suggested that flaxseed may have a protective effect against breast cancer, prostrate cancer and colon cancer.

Heart health
Research suggests that plant omega-3s help the cardiovascular system through several different mechanisms, including anti-inflammatory action and normalizing the heartbeat.

Diabetes
Preliminary research also suggests that daily intake of the lignans in flaxseed may modestly improve blood sugar.

Inflammation
Two components in flaxseed, ALA and lignans, may reduce the inflammation that accompanies certain illnesses.

Blood Pressure
Studies on flax seeds have also focused on its natural ability to lower blood pressure. A study found eating 30 grams of flax seeds daily for six months lowered systolic and diastolic blood pressure by 10 mmHg and 7 mmHg, respectively.

Reduce Hunger
If you have the tendency to snack between meals, you might want to consider adding flax seeds to your beverage to stave off hunger pangs.

Hormone balancer
Flax seeds support hormone balance in two main ways. Firstly, lignins bind to estrogen in the intestine, ensuring that those estrogens get excreted. This “interrupts” the reabsorption of estrogen back into the blood stream via the liver, meaning that we can reduce the body's overall estrogen.

An easy add to any recipe or food plan with multiple benefits.. try out this tiny seed.. #nutrition #nutritioncoach #healthyfood #healthyeating #healthyfood #pncertifiedfitnessprofessional #pncertified #nutritionmatters #smallchanges #smallchangesbigresults 🌱💪🏼

Benefits of a tiny SEED... Flax

Cancer
Recent studies have suggested that flaxseed may have a protective effect against breast cancer, prostrate cancer and colon cancer.

Heart health
Research suggests that plant omega-3s help the cardiovascular system through several different mechanisms, including anti-inflammatory action and normalizing the heartbeat.

Diabetes
Preliminary research also suggests that daily intake of the lignans in flaxseed may modestly improve blood sugar.

Inflammation
Two components in flaxseed, ALA and lignans, may reduce the inflammation that accompanies certain illnesses.

Blood Pressure
Studies on flax seeds have also focused on its natural ability to lower blood pressure. A study found eating 30 grams of flax seeds daily for six months lowered systolic and diastolic blood pressure by 10 mmHg and 7 mmHg, respectively.

Reduce Hunger
If you have the tendency to snack between meals, you might want to consider adding flax seeds to your beverage to stave off hunger pangs.

Hormone balancer
Flax seeds support hormone balance in two main ways. Firstly, lignins bind to estrogen in the intestine, ensuring that those estrogens get excreted. This “interrupts” the reabsorption of estrogen back into the blood stream via the liver, meaning that we can reduce the body's overall estrogen.

An easy add to any recipe or food plan with multiple benefits.. try out this tiny seed.. #nutrition #nutritioncoach #healthyfood #healthyeating #healthyfood #pncertifiedfitnessprofessional #pncertified #nutritionmatters #smallchanges #smallchangesbigresults 🌱💪🏼

05/21/2021

You are the best project you will ever work on..

Why is it so easy for us to invest our time into others but we struggle with investing in ourselves? If a friend calls and needs help.. we are all in but we need to take an hour and go to the gym we allow that to get pushed to the very last on our list... take the time to take care of you for you!! You’ll be a healthier, happier, stronger person for everyone in your life!
Start making yourself a priority and see the beautiful changes that take place..not only will it change your body but it will change EVERYTHING. #nutrition #nutritioncoach #pncertifiedfitnessprofessional #healthyeating #healthylifestyle #fitlifestyle #certifiedpersonaltrainer #gains #weighlifting #workouts 💪🏼🌱

You are the best project you will ever work on..

Why is it so easy for us to invest our time into others but we struggle with investing in ourselves? If a friend calls and needs help.. we are all in but we need to take an hour and go to the gym we allow that to get pushed to the very last on our list... take the time to take care of you for you!! You’ll be a healthier, happier, stronger person for everyone in your life!
Start making yourself a priority and see the beautiful changes that take place..not only will it change your body but it will change EVERYTHING. #nutrition #nutritioncoach #pncertifiedfitnessprofessional #healthyeating #healthylifestyle #fitlifestyle #certifiedpersonaltrainer #gains #weighlifting #workouts 💪🏼🌱

05/09/2021

Grilled Caesar Salad

* 1/2 cup Waldens Caesar dressing
* 2 tablespoons lemon juice
* 1 tsp anchovy paste
* 1 tsp dijon mustard
* ½ tsp minced garlic
* ½ tsp Himalayan salt plus more for seasoning
* 1/4 tsp black pepper 
extra-virgin olive oil for brushing 
¼ cup parmesan cheese finely grated for garnish
* 2 hearts romaine

Whisk ingredients together in medium size bowl. Cut romaine lettuce heads in quarters lengthwise leaving the cores intact. This will yield eight sections. Brush olive oil on the cut sides of the lettuce. Lightly season with salt. Preheat grill over medium-high heat (350 to 400ºF). Cook until lightly charred, 1 to 2 minutes. Place on serving platter and drizzle w dressing. Garnish w fresh Parmesan

Servings 8

Calories 15!
Protein 1 gram
Fat 0 grams
Carbs 3 grams #healthylifestyle #healthyfood #healthyyou #nutrition #nutritioncoach #healingfoods #eatgreen #pncertified #pncertifiedfitnessprofessional 💪🏼🌱

Grilled Caesar Salad

* 1/2 cup Waldens Caesar dressing
* 2 tablespoons lemon juice
* 1 tsp anchovy paste
* 1 tsp dijon mustard
* ½ tsp minced garlic
* ½ tsp Himalayan salt plus more for seasoning
* 1/4 tsp black pepper 
extra-virgin olive oil for brushing 
¼ cup parmesan cheese finely grated for garnish
* 2 hearts romaine

Whisk ingredients together in medium size bowl. Cut romaine lettuce heads in quarters lengthwise leaving the cores intact. This will yield eight sections. Brush olive oil on the cut sides of the lettuce. Lightly season with salt. Preheat grill over medium-high heat (350 to 400ºF). Cook until lightly charred, 1 to 2 minutes. Place on serving platter and drizzle w dressing. Garnish w fresh Parmesan

Servings 8

Calories 15!
Protein 1 gram
Fat 0 grams
Carbs 3 grams #healthylifestyle #healthyfood #healthyyou #nutrition #nutritioncoach #healingfoods #eatgreen #pncertified #pncertifiedfitnessprofessional 💪🏼🌱

05/02/2021

Recovery

You know who you are? The ones that can’t take a day off from the gym.. trust me I get it.. the gym is where I go and let the stress of life disappear, and sometimes taking those days of rest can be difficult. We eat, sleep, train, repeat—constantly striving to get bigger, stronger, faster or slimmer—but is there a point where too much becomes harmful? What are the signs that we may be overtraining:

Symptoms of overtraining include:
* Decreased performance over 7–10 day period
* Increased resting heart rate and/or blood pressure
* Decreased body weight
* Reduced appetite or loss of appetite and possibly some nausea
* Disturbed sleep patterns and inability to attain restful sleep
* Muscle soreness and general irritability
* Reduced motivation/adherence

Are we truly recovering from training, given the body’s perception of stress and the hectic schedules many of us keep? Recovery is the body’s process for restoring homeostasis. physiological stress that is not followed by adequate recovery can, over time, compromise homeostasis and immune function, increasing the probability of injury, illness and the onset of nonfunctional overreaching or overtraining. So if you’re one those who fights taking days off you might not only be skipping a vital part of training but actively working against making gainz. So listen to your body and take the time to recover.

* Stay well hydrated by drinking water frequently not just when you feel thirsty
* Get a good night’s sleep and toss in some power naps after your workout
* Be sure to include plenty of protein
* Be sure to include rest days tailored according to your personal needs and preferences
* Stretch frequently, particularly on rest days. Also, consider adding in SMR.
#musclerecovery #gymlife #girlswholift #girlswithtattoos #girlswithink #hotelvalleyho #photoshoot #johnhallphotography #prodigysalon #personaltrainer #nutritioncoach #pncertified #pncertifiedfitnessprofessional #calvinklein #fitnessmodels #Beautiful _women_featured #Gymlifemattersmovement #fitnessjourney #fit #fitness #macgirl #bulksupplements 🌱💪🏼

Recovery

You know who you are? The ones that can’t take a day off from the gym.. trust me I get it.. the gym is where I go and let the stress of life disappear, and sometimes taking those days of rest can be difficult. We eat, sleep, train, repeat—constantly striving to get bigger, stronger, faster or slimmer—but is there a point where too much becomes harmful? What are the signs that we may be overtraining:

Symptoms of overtraining include:
* Decreased performance over 7–10 day period
* Increased resting heart rate and/or blood pressure
* Decreased body weight
* Reduced appetite or loss of appetite and possibly some nausea
* Disturbed sleep patterns and inability to attain restful sleep
* Muscle soreness and general irritability
* Reduced motivation/adherence

Are we truly recovering from training, given the body’s perception of stress and the hectic schedules many of us keep? Recovery is the body’s process for restoring homeostasis. physiological stress that is not followed by adequate recovery can, over time, compromise homeostasis and immune function, increasing the probability of injury, illness and the onset of nonfunctional overreaching or overtraining. So if you’re one those who fights taking days off you might not only be skipping a vital part of training but actively working against making gainz. So listen to your body and take the time to recover.

* Stay well hydrated by drinking water frequently not just when you feel thirsty
* Get a good night’s sleep and toss in some power naps after your workout
* Be sure to include plenty of protein
* Be sure to include rest days tailored according to your personal needs and preferences
* Stretch frequently, particularly on rest days. Also, consider adding in SMR.
#musclerecovery #gymlife #girlswholift #girlswithtattoos #girlswithink #hotelvalleyho #photoshoot #johnhallphotography #prodigysalon #personaltrainer #nutritioncoach #pncertified #pncertifiedfitnessprofessional #calvinklein #fitnessmodels #Beautiful _women_featured #Gymlifemattersmovement #fitnessjourney #fit #fitness #macgirl #bulksupplements 🌱💪🏼

05/01/2021

Omega-3

When we think of omega-3, we tend to think of fish oil. Omega-3 is a critical part of a healthy diet, but has often been difficult to consume in necessary quantities. Until now, only fish or squid oil could provide the recommended EPA+DHA potency our bodies require. Interestingly fish cannot produce omega-3 by itself, but obtain them from algae. Algae itself is a natural source of omega-3 fatty acids and the reason why fatty fish contain the healthy fat. In fact, after the fish consume the algae, they store and concentrate it within the body. So why not go directly to the source..

OMEGA-3 WITHOUT THE FISH: delivers a dose of 500 mg of EPA+DHA per teaspoon. Equivalent dose to most fish based omega-3 supplements
* PURE AND BALANCED: plant-sourced omega-3, derived from algae. Potent plant sourced formula
* VEGETARIAN: ideal for vegetarians and those who prefer plant based vitamins and supplements
* HEALTH & WELLNESS: Omega 3's may help support eye & visual function, cardiovascular health, and brain function. Omega 3 also helps to knock down Omega 6/inflammation in the body.
#nutrition #nutritioncoach #cleaneating #healthylifestyle #healthyfood #pncertified #pncertifiedfitnessprofessional #vegan #veganlife #supplements #supplementsthatwork @evolve_fitness__ 💪🏼🌱

Omega-3

When we think of omega-3, we tend to think of fish oil. Omega-3 is a critical part of a healthy diet, but has often been difficult to consume in necessary quantities. Until now, only fish or squid oil could provide the recommended EPA+DHA potency our bodies require. Interestingly fish cannot produce omega-3 by itself, but obtain them from algae. Algae itself is a natural source of omega-3 fatty acids and the reason why fatty fish contain the healthy fat. In fact, after the fish consume the algae, they store and concentrate it within the body. So why not go directly to the source..

OMEGA-3 WITHOUT THE FISH: delivers a dose of 500 mg of EPA+DHA per teaspoon. Equivalent dose to most fish based omega-3 supplements
* PURE AND BALANCED: plant-sourced omega-3, derived from algae. Potent plant sourced formula
* VEGETARIAN: ideal for vegetarians and those who prefer plant based vitamins and supplements
* HEALTH & WELLNESS: Omega 3's may help support eye & visual function, cardiovascular health, and brain function. Omega 3 also helps to knock down Omega 6/inflammation in the body.
#nutrition #nutritioncoach #cleaneating #healthylifestyle #healthyfood #pncertified #pncertifiedfitnessprofessional #vegan #veganlife #supplements #supplementsthatwork @evolve_fitness__ 💪🏼🌱

04/26/2021

“ I’m too busy “

I hear this over and over.. and I get it, we are all busy! Between work, families, kids... sometimes the daily list can be overwhelming. But the reality is you will make time for what is important to you.. that’s it.. end of story.. so how do we start carve room out of our day for something new.. small changes that we know we can implement. Once you’ve nailed that change then continue to add.. in a few months you’ll look back and be surprised by your progress. So let’s start to create room in our life for our wellness.. future you will thank you ❤️ #nutritioncoach #healthylifestyle #healthyfood #healthylifestyle #behaviormodification #behavioralcoach #maketimeforyou #maketime #wellnessjourney #priorities #prioritizeyourself #habits ❤️💪🏼🌱

“ I’m too busy “

I hear this over and over.. and I get it, we are all busy! Between work, families, kids... sometimes the daily list can be overwhelming. But the reality is you will make time for what is important to you.. that’s it.. end of story.. so how do we start carve room out of our day for something new.. small changes that we know we can implement. Once you’ve nailed that change then continue to add.. in a few months you’ll look back and be surprised by your progress. So let’s start to create room in our life for our wellness.. future you will thank you ❤️ #nutritioncoach #healthylifestyle #healthyfood #healthylifestyle #behaviormodification #behavioralcoach #maketimeforyou #maketime #wellnessjourney #priorities #prioritizeyourself #habits ❤️💪🏼🌱

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