Fit Step by Step

When we talk about properly fueling our bodies and minds with real food, this is it.

Afternoon slump and you reach for a tiny piece of chocolate. Let's be real, it's not going to end with one piece when you had some hummus and crackers for lunch and cereal and milk for breakfast....

One piece is 70 calories, it's a healthier brand.
But if you're stressed out and starving it's going to end close to the whole bag.

Alternative: You had an omelette with fruit for breakfast, quinoa salad with chicken and avocado for lunch and a big apple and two hard boiled eggs for a snack.
Now you can enjoy one piece effortless.

And you have consumed about the same calories throughout the day.

See the difference?

EAT-REAL-FOOD.
Underfueling and oversnacking is the most common thing I see with the women I coach.

Thought you all would enjoy this 😂
And if you need coaching from someone who gets it and knows what to do, send me a text 💙

https://www.facebook.com/share/v/1A2FTSwBPR/

One of my favorite snacks 😋

Crunchy, salty and filled with protein, complex carbs and fiber.
Bonus is that it's a phytoestrogen so extra beneficial for women 40+.

Have you tried them?

The day gets more beautiful if you're in a good state and that's something we can create. Most days.

Daylight and movement in the morning

Protein dense nutrient rich breakfast

Stay Hydrated

Take a breathing break

Lift something heavy

Fuel your body and mind

Connect with others

Sleep well

That's it, simple right?



❤️

One of my favorite brekkies is modified.
Greek yogurt, fresh raspberries, cereal, collagen coffee = energy until lunch!

When I did the "track your food to find your culprits to fat gain" one of the things I wanted to replace was Granola.

My usual serving added 280 Cal, 11 grams of protein and 4 grams of fiber.
Swapped to another crunchy cereal and kept the 11 grams of P, added 5 grams of fiber and lost 170 calories.

Small and smart shifts like this over time will make a huge difference in the long run to stop the "menobelly" from growing.

Instead of trying to find a new diet to follow, track what you already like to eat and find ways to create your own personal healthy diet that you can follow for life and feel good doing it.

If you want support and guidance doing this, DM me and we can set up a free video call to see if my coaching is a good fit for you.

(And I'm not saying you can never have Granola! It's just to make us aware of the foods we eat so we can make an informed and empowering choice for ourselves)

Afternoon pick me up anyone?

As always, it's simple and quick ⚡🏃👍

Hot water mixed with matcha powder.
3/4 cup of milk and a scoop of vanilla whey protein powder.
Shake it well and pour over the matcha mixture.

Voila, now you can do your thing with energy and stay focused until dinner!

Pair it with a quick walk around the block and a piece of fruit 🍓 and you're even better off.

Happy Friday Ladies!

Eat more food!

This is my lunch and it's a lot of food, right?

I have looked at so many food journals and talked about nutrition with so many women over the years.

A common thread is to try to eat less in order to lose weight and become smaller.
Does it work? NO!

We under eat protein, veggies. complex carbs and healthy fats while hungry and out of balance.

At the end of the day we end up eating caloric dense and nutrient poor foods because we're starving.

Or we go grazing for snacks throughout the day and end up eating more calories, but staying hungry anyway.

And then we feel bad about ourselves and promise to eat less tomorrow.

Fuel your body properly and I promise that you will both feel way better and get the results you want from your efforts.

If you want support and guidance, I offer personalized nutrition coaching and follow up through my app. Let's schedule a quick video call if you are interested in feeling and looking great.

Always learning and growing!

Especially in mid life, proper stress management, sleep and recovery is crucial to get the results we want but above all live our best life.

We all know it, but to actually make the changes we need is challenging for sure.

Protein and fiber on repeat!

Keep it simple and give your body the nutrients it needs.

Bonus is better mood, sleep, recovery from workouts, digestion, weight control and longevity.

Key is to have the right foods on hand, so it's easy to make a good choice every day.

Sometimes it's not about doing more, but doing the right things consistently.

What is a change you can make today that is basic, and will make a difference?

Something that will make you feel better and that you can stick to?

Sleep more and better?💤

Drink more water and less alcohol and caffeine?💦

Eat more protein?🥩

Walk 50%more daily steps?🏃

Eat more plants? 🌿

Pick one and let me know how it goes!