Mind Body You

In the long term, we do ourselves a harmful disservice by taking short cuts.

Anybody selling this is taking your money, and extracting your personal power.

A client who works with me, on average for 4-6 weeks not only sees massive health improvement and weight changes, hormone stabilization, save $$ on toxic useless supplements - but also increase their food knowledge and connection by ten fold.

Setting them up for a lifetime of successful balance!

🩶🤍🖤

🤍🤎🩶

Checking in with ourselves on our habitual thought patterns is a fundamental aspect of true health. 🤎🖤

Be Your Own Safe Haven 🌹🖤
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A mind that is belittling itself will naturally create an unbalanced internal environment.

Creating full body

disharmony

with

hormone secretion

gut motility & digestion

blood flow

organ health

pain relief

emotional

& physical

sleep

Mood & Energy

It

shuts down the root chakra:

— our primary source of confidence and stability, safety and comfort —

….and creates a flight or flight response based on self mistrust.

then

a

chaotic nervous system

reactive mode

hyper masculinity in a woman

—————————————————-

The body needs to know it is safe, in any given circumstance.

Particularly if it has experienced trauma.

The mind is the vehicle for this through

Healthy thoughts

Creative expression

relief from energetic

& environmental stimulation

Compassion

Self love

Rest

Self support

Forgiveness

&

Healing|Positive internal feedback🌹

The most

empowering

loving

beautiful

creative

work

you

will ever do

Is

to

manifest

a

Home

Within

your

own

Body 🤎

𝐈𝐓𝐒 𝐋𝐈𝐕𝐄 🔥🍑

𝐓𝐇𝐈𝐒 𝐌𝐔𝐒𝐂𝐋𝐄 𝐁𝐔𝐈𝐋𝐃𝐈𝐍𝐆|𝐅𝐀𝐓 𝐁𝐔𝐑𝐍𝐈𝐍𝐆 𝐌𝐈𝐍𝐈 𝐒𝐄𝐑𝐈𝐄𝐒 𝐖𝐈𝐋𝐋 𝐁𝐄 𝐄𝐏𝐈𝐂!

———————————————————————————

All your info is below 👇

Click the link to 𝐞𝐧𝐫𝐨𝐥𝐥!

https://form.jotform.com/kristi.jeanlittau/train-like-a-competitor-6-week-mini

𝐏𝐑𝐎𝐓𝐄𝐈𝐍 is the magic macro no matter what the aesthetic or fitness 𝐠𝐨𝐚𝐥. 🔥

Known for its ability to increase metabolism, 𝐛𝐮𝐫𝐧 𝐟𝐚𝐭, 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 satiation & digestion and 𝐚𝐜𝐜𝐞𝐥𝐞𝐫𝐚𝐭𝐞 muscle mass/recovery!

Manipulating carbs and fat is the next step to achieve the desired results & outcome for each individual client

To lose body fat - - a 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭 calorie 𝐃𝐄𝐅𝐈𝐂𝐈𝐓 is a requirement!

That can be achieved in a 𝐦𝐮𝐥𝐭𝐢𝐭𝐮𝐝𝐞 of ways and does not include:

𝐒𝐭𝐚𝐫𝐯𝐢𝐧𝐠 or 𝐨𝐯𝐞𝐫𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 ✋ 🛑

You can make fat loss more fun by joining my March Madness Challenge kicking off 𝐓𝐎𝐌𝐎𝐑𝐑𝐎𝐖 and start putting in your mileage!

All the details + sign up here: 🍀 👇

https://form.jotform.com/kristi.jeanlittau/march-madness-fitness-challenge-sig

Clients who take 1-2 hours per week to prepare their food, are highly likely to 𝐬𝐮𝐜𝐜𝐞𝐞𝐝 𝐫𝐚𝐩𝐢𝐝𝐥𝐲 toward their unique health goals! 🔥

Food prep containers are a 𝐠𝐚𝐦𝐞 𝐜𝐡𝐚𝐧𝐠𝐞𝐫 for 𝐁𝐔𝐒𝐘 men & women with specific desired results. 🍗

Likelihood of getting off track is cut in 1/2 when your fridge & 𝐟𝐨𝐨𝐝 is ready for you to just 𝐠𝐫𝐚𝐛 𝐧' 𝐠𝐨!

Lean proteins such as chicken, beef, tuna and white fish 🐟 + steamed veggies 🥦 + a long acting carbohydrate like sweet potatoes 🍠 — at least 2 x a day will have you too 𝐅𝐔𝐋𝐋 to even want a snack! 😃

The amount of each macronutrient (carb, protein & fat) that is 𝐫𝐢𝐠𝐡𝐭 𝐟𝐨𝐫 𝐲𝐨𝐮 will vary depending on factors such as:

𝐀𝐂𝐓𝐈𝐕𝐈𝐓𝐘 𝐋𝐄𝐕𝐄𝐋 💫

𝐖𝐄𝐈𝐆𝐇𝐓/𝐇𝐄𝐈𝐆𝐇𝐓 💫

𝐏𝐄𝐑𝐒𝐎𝐍𝐀𝐋 𝐀𝐄𝐒𝐓𝐇𝐄𝐓𝐈𝐂 & 𝐅𝐈𝐓𝐍𝐄𝐒𝐒 𝐆𝐎𝐀𝐋𝐒 💫

Hiring a coach to help you 𝐦𝐚𝐩 𝐨𝐮𝐭 what 𝐘𝐎𝐔𝐑 𝐛𝐥𝐮𝐞𝐩𝐫𝐢𝐧𝐭 𝐢𝐬 🙌🏼

My link is in my bio for 1:1 coaching.

When it comes to 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬, 𝐐𝐔𝐀𝐋𝐈𝐓𝐘 𝐢𝐬 𝐤𝐞𝐲!

We can easily be “malnourished” and yet still overfed.

Meaning, too many calories from 𝐥𝐨𝐰 𝐧𝐮𝐭𝐫𝐢𝐞𝐧𝐭 dense food with high calorie, carb and fat levels.

Leading to fat storage, low energy, hormone disturbances and more.

These calories usually come from packaged foods — even ones you find in the "𝐡𝐞𝐚𝐥𝐭𝐡" sections of markets & grocery stores. 🙃

Consistent consumption of high quality, Whole Foods with high protein content that are highly metabolic - will have you both satiated and hitting your 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬 targets 𝐅𝐀𝐒𝐓 🔥.

Clients who consume these foods on a regular basis report feeling "𝐯𝐞𝐫𝐲 𝐟𝐮𝐥𝐥" despite being in a moderate to aggressive calorie 𝐝𝐞𝐟𝐢𝐜𝐢𝐭!

Reporting quick fat loss, better sleep, higher energy levels with increased energy output + better performance levels and even increased 𝐥𝐢𝐛𝐢𝐝𝐨!

Training style is 𝐤𝐞𝐲 to successful fat loss, and/or muscle building.

Knowing what our personal goals are helps us dial in on certain habits and lifestyle shifts that need to be made.

The most 𝐞𝐟𝐟𝐢𝐜𝐢𝐞𝐧𝐭 method for each individual will vary!

Keeping cortisol levels in check is 𝐯𝐢𝐭𝐚𝐥, and matching your training to nutrition will rapid fire your overall results! 🔥

At every age & stage of life - women want to both feel their best and create their most favorite physique!

No exceptions.

With the right combination of nutrition & training - together we can create this!

Loving the food you consume and the way you move your body is an essential part of the process! 🔥

I offer both 1:1 coaching for nutrition|training and group training classes for women looking to level up through a functional holistic approach!

March Madness Health & Fitness Challenge Giveaway!! 🍀

WE KICK OFF next Friday MARCH 1st! 💪🏼

***You do not have to be a private or group client to enter!!*** 🤍💚🖤

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March 1st - April 1st!

Log your weekly outdoor milage - on foot walk jog or run (no biking)

+++ FAST for FITNESS (16 - 18 hour fasts x 2 weekly!)

Total logged milage submitted on April 1st takes the ultimate health & fat loss bundle seen on the flyer by Body Health Fitness Supplements and Hydrojug!

WINNER TAKES ALL!

Over $175 in products & supplements designed to support your health, weight & fat loss and fitness journey!

Accelerate your fat loss and overall health, immunity and fitness potential this spring! 🔥

I will be joining you and reporting my weekly progress within my group classes! 💚🤍🖤

——————————————————————————-

Click 👇 to join us!

https://form.jotform.com/kristi.jeanlittau/march-madness-fitness-challenge-sig

…or simply join my Holistic Health & Wellness Group for Women — info on my 1:1 coaching services, online group training classes + mini series & more!

https://www.facebook.com/groups/mindbodyyou

Intuitive eating for clients with specific fitness or health goals - and little to no underlying nutritional education can be very frustrating…

… and often leads to weight cycling and/or emotional burnout, confusion and stress.

As a coach, I don’t want my clients to have a negative experience with food or the journey toward their most optimal self - or to feel that their goals are in any way out of reach!

Providing them with strong targets, goals and foods to focus on helps increase confidence and multiplied success rate as well as food education that sets them up for life!

It’s only complicated when we do guesswork.

Dialing in on what suits you best in terms of nutrition, training and supplementing in your current stage/frame of life is the key!

Custom 1:1 nutrition & (at home or gym) training, macros and meal plans + group online fitness training links in bio.

It’s a common misconception!

But you do NOT have to 𝐛𝐮𝐥𝐤 - or rather consume a large amount of calories carbs or protein over your specific 𝐛𝐚𝐬𝐞𝐥𝐢𝐧𝐞 in order to build and 𝐦𝐚𝐢𝐧𝐭𝐬𝐢𝐧 𝐦𝐮𝐬𝐜𝐥𝐞 𝐦𝐚𝐬𝐬!

In fact - with the right macros - you can 𝐛𝐮𝐢𝐥𝐝 𝐦𝐮𝐬𝐜𝐥𝐞 and 𝐛𝐮𝐫𝐧 𝐟𝐚𝐭 𝐬𝐢𝐦𝐮𝐥𝐭𝐚𝐧𝐞𝐨𝐮𝐬𝐥𝐲!

Generally - a "𝐛𝐮𝐥𝐤" just creates an uncomfortable gain in body fat along with muscle.

Which is ok.

But you don’t need to be uncomfortable.

Eat the right foods in the right amount for your 𝐛𝐨𝐝𝐲 𝐚𝐧𝐝 𝐞𝐱𝐩𝐞𝐧𝐝𝐢𝐭𝐮𝐫𝐞 + prioritize protein and you will be right on track!

Nutrition, Exercise and Vital Supplement Support can really help during the Winter Season 💊 🧘‍♀️

Doing activities we love and avoiding one’s we don’t can help sustain healthy mental balance and keep us on track for reaching our health & fitness goals. 🩷🖤

There’s really 2 paths to the body’s optimal reward systems.

We choose either:

1️⃣Short Term Pleasure

2️⃣Long term success

Dopamine is a very addictive hormone.

An example of this is carbohydrate addiction.

You know, the highly processed, high sugar carbs. Cake, chips, fast food burgers. Etc.

It’s an addiction, and we crave it because of the nice little dopamine hit we get during consumption.

And that’s why we crave it during periods of stress, anxiety, depression, etc. we are looking for a “feel good” response, right?

It’s not a “you” problem, it’s our chemical makeup!

Processed carbs can even be termed a “starter drug” in seeking that short term pleasure response.

But, we know how this cycle ends! 😔

So, how can we end this cycle and take control? 🖤

How can we access our 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐬𝐞𝐫𝐚𝐭𝐨𝐧𝐢𝐧 reward system?

This chemical touches around 14 brain receptors, is non addictive (unlike 𝐝𝐨𝐩𝐚𝐦𝐢𝐧𝐞) and best of all — we have the 𝐩𝐨𝐰𝐞𝐫 to sustain it.

We truly are our own 𝐩𝐡𝐚𝐫𝐦𝐚𝐜𝐲!

Pursuing habits that create long term success will help promote this sustained feeling of generalized happiness and self-respect.

Routine 𝐞𝐱𝐜𝐞𝐫𝐜𝐢𝐬𝐞, strength training and pursuing high quality relationships, foods, career goals and more.

Engaging in behaviors, and working toward cultivation of purposefulness — (whatever this means for you) vs seeking one dopamine rush after another.....

Will eventually lead to a more balanced & harmonized state of well being, curb cravings, crashes and reduction of the guilt/shame anxiety cycle that we all know very well.

Sometimes this looks like 𝐞𝐚𝐭𝐢𝐧𝐠 𝐦𝐨𝐫𝐞 and 𝐝𝐨𝐢𝐧𝐠 𝐥𝐞𝐬𝐬 but each individual comes with a different 𝐩𝐥𝐚𝐧! 🤍🤎

Cookie cutter 𝐩𝐫𝐨𝐠𝐫𝐚𝐦𝐬 or general 𝐛𝐥𝐮𝐞𝐩𝐫𝐢𝐧𝐭𝐬 for macro setting often do not 𝐰𝐨𝐫𝐤 because they don’t 𝐟𝐚𝐜𝐭𝐨𝐫 𝐢𝐧 certain things that will 𝐦𝐚𝐤𝐞 𝐨𝐫 𝐛𝐫𝐞𝐚𝐤 client success!

Food is going to get you 𝐚𝐞𝐬𝐭𝐡𝐞𝐭𝐢𝐜𝐚𝐥𝐥𝐲 where you want 𝐭𝐨 𝐛𝐞!

Finding the right 𝐦𝐚𝐜𝐫𝐨𝐧𝐮𝐭𝐫𝐢𝐞𝐧𝐭 𝐭𝐚𝐫𝐠𝐞𝐭𝐬 for your body, desires and lifestyle is 𝐤𝐞𝐲.

You don’t have to 𝐞𝐧𝐠𝐚𝐠𝐞 in rigorous training to get your goals, unless of course - you 𝐥𝐨𝐯𝐞 𝐭𝐨!

Clients who 𝐥𝐞𝐚𝐫𝐧 𝐭𝐨 𝐩𝐫𝐢𝐨𝐫𝐨𝐭𝐢𝐳𝐞 𝐥𝐞𝐚𝐧 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 & 𝐟𝐢𝐛𝐞𝐫 into their daily diet —- not only see 𝐫𝐚𝐩𝐢𝐝 𝐚𝐞𝐬𝐭𝐡𝐞𝐭𝐢𝐜 𝐫𝐞𝐬𝐮𝐥𝐭𝐬.

But also improve their 𝐨𝐯𝐞𝐫𝐚𝐥𝐥 𝐡𝐞𝐚𝐥𝐭𝐡, 𝐢𝐦𝐦𝐮𝐧𝐮𝐭𝐲, 𝐠𝐮𝐭 𝐟𝐥𝐨𝐫𝐚 - increased energy output and higher metabolism!!

For 1:1 coaching, meal plans, supplement support or training group/individual — check my link in 𝐛𝐢𝐨. 🩶

𝐌𝐨𝐬𝐭 𝐜𝐥𝐢𝐞𝐧𝐭𝐬 come to me with a 𝐠𝐨𝐚𝐥 for 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬 and “𝐭𝐨 𝐭𝐨𝐧𝐞/𝐥𝐞𝐚𝐧 𝐮𝐩"!

The way to do this 𝐟𝐚𝐬𝐭𝐞𝐬𝐭 and with the client feeling 𝐟𝐮𝐥𝐥 + 𝐞𝐧𝐞𝐫𝐠𝐢𝐳𝐞𝐝 -- is to focus on lean, thermogenic proteins!

Lean protein is going to 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐟𝐚𝐭 𝐛𝐮𝐫𝐧𝐢𝐦𝐠 𝐩𝐨𝐭𝐞𝐧𝐭𝐢𝐥𝐚𝐥 + 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 goals toward creating that 𝐥𝐞𝐚𝐧/𝐭𝐨𝐧𝐞𝐝 aesthetic! 🔥

𝐋𝐨𝐰 𝐢𝐧 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 + 𝐡𝐢𝐠𝐡 𝐢𝐧 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 is a 𝐝𝐚𝐧𝐠𝐞𝐫𝐨𝐮𝐬𝐥𝐲 𝐬𝐮𝐜𝐞𝐬𝐬𝐟𝐮𝐥 𝐝𝐮𝐨!

Overtraining 𝐨𝐫 𝐦𝐚𝐥𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 whether through low food intake or just 𝐥𝐨𝐰 𝐪𝐮𝐚𝐥𝐢𝐭𝐲 food intake will 𝐬𝐭𝐫𝐞𝐬𝐬 the physical body.

It doesn’t feel safe, so it holds on to 𝐛𝐨𝐝𝐲 𝐟𝐚𝐭.

This is primal instinct for 𝐬𝐮𝐫𝐯𝐢𝐯𝐚𝐥!

Balancing a high quality 𝐝𝐢𝐞𝐭 with a proper training routine is 𝐤𝐞𝐲 to giving the body that 𝐬𝐚𝐟𝐞 𝐬𝐩𝐚𝐜𝐞. 🤍🖤

Two 𝐏𝐎𝐖𝐄𝐑 𝐏𝐀𝐂𝐊𝐄𝐃 energy sources here:

𝐋𝐎𝐖 𝐂𝐀𝐋𝐎𝐑𝐈𝐄 +𝐇𝐈𝐆𝐇 𝐍𝐔𝐓𝐑𝐈𝐄𝐍𝐓𝐒!

These are going to give you 𝐅𝐔𝐋𝐋 𝐒𝐀𝐓𝐈𝐀𝐓𝐈𝐎𝐍 and rev up your fat burning potential!

These are two primary sources of energy I often put in client 𝐦𝐞𝐚𝐥 𝐩𝐥𝐚𝐧𝐬 to help them create their dream aesthetics + feel their 𝐛𝐞𝐬𝐭!

You can’t actually "𝐰𝐫𝐞𝐜𝐤" 𝐲𝐨𝐮𝐫 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦!

Your metabolic system is simply responding 𝐩𝐞𝐫𝐟𝐞𝐜𝐭𝐥𝐲 𝐭𝐨 𝐲𝐨𝐮!
.and you can change or 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞 your thermogenic 𝐬𝐭𝐚𝐭𝐞 at anytime, AND 𝐪𝐮𝐢𝐭𝐞 𝐪𝐮𝐢𝐜𝐤𝐥𝐲!

Certain 𝐟𝐨𝐨𝐝𝐬 and even 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐦𝐨𝐝𝐚𝐥𝐢𝐭𝐢𝐞𝐬 will get you there! 🔥

When considering adding a 𝐬𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭 to your dietary regimen and 𝐥𝐢𝐟𝐞𝐬𝐭𝐲𝐥𝐞, beyond considering 𝐪𝐮𝐚𝐥𝐢𝐭𝐲....

…looking at 𝐛𝐢𝐨𝐚𝐯𝐚𝐢𝐥𝐚𝐛𝐢𝐥𝐢𝐭𝐲 𝐢𝐬 𝐤𝐞𝐲!

Meaning, the body’s capacity to utilize, and 𝐚𝐛𝐬𝐨𝐫𝐛 the product!

Powdered supplements are the 𝐋𝐄𝐀𝐒𝐓 bioavailable, and in addition to that are often 𝐨𝐯𝐞𝐫𝐩𝐫𝐢𝐜𝐞𝐝 and full of 𝐜𝐡𝐞𝐦𝐢𝐜𝐚𝐥𝐬. 🧬

Keep in mind the body’s natural ability to create, store and repair what is necessary, eliminate what is not - without unnecessary products that can 𝐢𝐧𝐟𝐥𝐚𝐦𝐞 the 𝐠𝐮𝐭 𝐥𝐢𝐧𝐢𝐧𝐠.

Clients who take 1-2 hours per week to prepare their food, are highly likely to 𝐬𝐮𝐜𝐜𝐞𝐞𝐝 𝐫𝐚𝐩𝐢𝐝𝐥𝐲 toward their unique health goals! 🔥

Food prep containers are a 𝐠𝐚𝐦𝐞 𝐜𝐡𝐚𝐧𝐠𝐞𝐫 for 𝐁𝐔𝐒𝐘 men & women with specific desired results. 🍗

Likelihood of getting off track is cut in 1/2 when your fridge & 𝐟𝐨𝐨𝐝 is ready for you to just 𝐠𝐫𝐚𝐛 𝐧' 𝐠𝐨!

Lean proteins such as chicken, beef, tuna and white fish 🐟 + steamed veggies 🥦 + a long acting carbohydrate like sweet potatoes 🍠 — at least 2 x a day will have you too 𝐅𝐔𝐋𝐋 to even want a snack! 😃

The amount of each macronutrient (carb, protein & fat) that is 𝐫𝐢𝐠𝐡𝐭 𝐟𝐨𝐫 𝐲𝐨𝐮 will vary depending on factors such as:

𝐀𝐂𝐓𝐈𝐕𝐈𝐓𝐘 𝐋𝐄𝐕𝐄𝐋 💫

𝐖𝐄𝐈𝐆𝐇𝐓/𝐇𝐄𝐈𝐆𝐇𝐓 💫

𝐏𝐄𝐑𝐒𝐎𝐍𝐀𝐋 𝐀𝐄𝐒𝐓𝐇𝐄𝐓𝐈𝐂 & 𝐅𝐈𝐓𝐍𝐄𝐒𝐒 𝐆𝐎𝐀𝐋𝐒 💫

Hiring a coach to help you 𝐦𝐚𝐩 𝐨𝐮𝐭 what 𝐘𝐎𝐔𝐑 𝐛𝐥𝐮𝐞𝐩𝐫𝐢𝐧𝐭 𝐢𝐬 🙌🏼