Category Archives: abilities

Resistance training with your monthly cycle

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Hey ladies🙋🏻‍♀️
Have you ever noticed that you feel different throughout the month during your workouts? 🏋🏻‍♀️

💥 MORE Energy? Stronger? Faster? Leaner?
🌧 Some days are you Less motivated? Experiencing More Fatigue? Gastric distress? Bloat?

It isn’t just in your head, as females, our body’s change week by week depending on where we are within our hormone cycle.

AND LADIES, your body doesn’t care how much you can deadlift or much rather prioritize strength and fat loss goals, when it is preparing to create a life. 💜

Here is what is going on during the the first two weeks of your cycle:

Follicular Phase (Days 1-14):

•Estrogen Increases
•Mood and Energy increase.
•More lean muscle mass
•Aerobic Capacity Increases.
•More Insulin sensitive.
•Strength and overall performance may increase.

This is when you can prioritize strength, power and explosive 🧨 training 💥! Heavy lifts, higher intensity workouts, all that jazz!

Here is what is going on during the different phases of your cycle:
Luteal Phase (Days 15-28):

•Estrogen decreases and Progesterone increases.
•Strength and overall performance may decrease a tad. (this is TEMPORARY).
•Fatigue and Mood may decrease
•Cravings might increase.
•Bloating and Water retention increase.
•Less Insulin Sensitive.

TLTR: When in the last two weeks of your cycle try more calming, restorative exercise like yoga, walking, hiking, accessory/mobility work during the second half.

This would be working WITH your physiology–not against it! 🤍

✌🏼Link in bio to apply for coaching

#onlinepersonaltrainer#fitness#trainwithyourcycle#onlinenutritioncoach
#womenshealth#hormones#fitness#womenarenotlittlemen
#fitness#womenshealth

Anti-diet culture is not the same thing as anti-dieting.

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Diet culture places value on our weight and size over our health. it promotes messaging that tells us what foods are “good” & what foods are “bad.” it glorifies restriction & willpower and ignores our wellbeing.⁣
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Diet culture is supported by a multi-billion dollar industry that pushes weight loss through every medium possible.⁣
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Diet culture tells both men & women that they are not small enough, strong enough, or lean enough. ⁣
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DIET CULTURE IS HARD TO IGNORE.⁣
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So, how can one be against diet culture but fine with a diet?⁣
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it starts with terminology >>⁣
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A DIET merely refers to the foods & drinks we habitually consume. a diet can be a specific, structured way of eating or just our normal daily intake.⁣
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The term “DIETING,” is often where the idea of weight loss comes into play. Dieting is (usually) used to describe eating with the purpose of losing weight, which requires a calorie deficit.⁣
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>> I am anti-diet culture because i believe that food is not meant to be associated with guilt and shame <<⁣
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I am anti-diet culture because i do not believe that reaching a specific weight, shape or size is ever more important than our physical or mental wellbeing. ⁣
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However, I do believe that it is ok to want to change your diet.⁣
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It is ok to have aesthetic goals, especially when we can learn to work towards them in a healthy & sustainable manner. ⁣
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It’s to want to shift from old negative eating patterns and thoughts to new behaviors that leave you fueled and healthy.⁣
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I believe that it is ok to want to look & feel your best & addressing your nutrition and relationship with food is often the best way to do so.⁣
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Your diet is not bad. restriction, shame, guilt, & obsession are 💥

Reposted from @klnutrition Be sure to give her a follow 🤎

#dietculturedropout#bodyneutrality#fitnessfriday#onlinenutritioncoach#onlinepersonaltrainer#onlinehealthcoach#newyorkfitness#nutritionist#nutritioncoach#dietculture#diet

It’s not only the stress, but also our reaction to it.

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🧠 Mindset and awareness MATTER more than you may think. 🧐

Your mindset around being stressed is just as influential as the actual stress you’re experiencing.

While in a stressed out, sympathetic state our decision making will be impulsive, emotional, and geared towards instant gratification. (Likely not ideal for your health goals 😬)

Let’s dive deeper:

How do you perceive stress? How do you recognize and monitor your stress levels?

Do you view the stress you’re experiencing as:

Enhancing (a challenge to overcome) Or Debilitating (problem).

When in a 🌱 growth mindset, approaching stress as a challenge you CAN and WILL overcome, the science shows you’ll have a more adaptive cortisol response.

Viewing stress more positively seems to encourage people to cope in ways that help them thrive, whether it’s tackling the source of stress, seeking social support or finding meaning in it. The ability to learn from stress is built into the basic biology of the stress response.

Taking the time to reflect and learn. Adapt, overcome and implement your intentions is key 🔑

✌🏼Link in bio to apply for coaching

#onlinepersonaltrainer#onlinefitnesscoach#onlinenutritioncoach#nutrition#nutritioncoach#stress#stressedout#stressmanagement#mindsetiseverything#mindset#mindsetmatters

Body Appreciate and Gratitude are key in improving body image.

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Reframing our thoughts is an important aspect of cultivating our healthiest best lives. ♥️

In recent studies, body appreciation & gratitude towards the body have been the central organizing variables within how to cultivate positive body image.

🤗Body appreciation has been defined as accepting, holding favorable opinions towards, and respecting the body, while also rejecting media, promoted appearance ideals as the only form of human beauty. (Avalon et al., 2005)

Many of us struggle with negative self-talk.⁠
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We put ourselves down, criticize ourselves, and beat ourselves up… and some of us do it so much we don’t even realize we’re doing it!⁠

Negative self-talk can become a habit, and it’s an important habit to break because the thoughts and words we say and think shape our reality. 🙅🏾‍♀️🙅🏻‍♀️🙅🏿‍♀️🙅🏽‍♀️🙅🏼‍♀️ ⁠
Thankfully, studies have shown that using neutral or positive affirmations can help us rewire our brains and change our outlook! 🧠⁠
⁠
❓How❓⁠
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By disrupting these negative thought patterns and reframing them into statements that serve you better. Basically, by being deliberate with your self-talk!⁠

Sources:
•Body Image 12 (2015) 53-67
•DOI: 10.1.1002/eat.23238

Thank you @emmasmyth.nutrition for your graphic 🤎
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✌🏼Link in bio to apply for my 8 week foundation coaching program, where we create optimal health and wellness through individualized fitness programming, mindset coaching and balanced nutrition! 💟

#bodyimage#bodyappreciation#weightloss#diet#dietplan#dietculture#dietculturedropout#nutritioncoach#onlinepersonaltrainer#personaltrainer#fitness#onlinefitnesscoach#fitnessmotivation#research

Why the 75 HARD challenge won’t help you with your goals & can damage your health instead….

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The 75 hard challenge is one of the worst things I’ve seen roll out as a health and wellness professional. Please swipe & read how each point is unreasonable and unnecessary.

The founder of 75 Hard challenge Frisella, who is not a certified trainer, dietitian, or licensed clinical therapist, writes that it is “NOT A REGULAR FITNESS PROGRAM.” Rather, it’s a “MENTAL TOUGHNESS PROGRAM” that he is qualified to teach based on his “20 years of intensive study and real-life experience.” 

I repeat: He does not have the education nor does he reference any health, fitness, or therapy courses.

-Diets that severely restrict food often result in the creation of a negative relationship between individuals and how they nourish themselves. What’s worse: Extremely restrictive eating means you may never actually learn healthy eating habits or honor your body’s desires.

-Then there are the fitness rules that don’t take into account your underlying health conditions, previous injuries, or current fitness levels. Exercising for 90 minutes a day, with 45 minutes spent outside regardless of the temp, is not safe for everyone. Even worse, the workout plan is so nonspecific that you’re at great risk for injury.

Being extremely regimented can damage your mental health, because when faced with the inability to stick with such extreme protocols for 75 days, this can lead to feelings of self-deprecation and an inability to appreciate other measures of progress toward better emotional health. 

LASTLY: He’s trying to sell you something, The goal of the 75 Hard Challenge isn’t to improve your mental toughness, it’s to motivate you to unconsciously spread his name, his brand, and his supplement company to your friends. 


TL;DR: He’s using people who do his challenge as free advertising, fam. 

What to do instead of 75 hard? Master the basics! & apply for coaching 1:1 coaching today! 

How to avoid bad fitness advice….

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REAL TALK: There are a lot of “wellness” and “fitness” influences out there, who are highly disordered in their own relationship to food, who then promote their disordered beliefs as “wellness”. -Jennifer Rollin.

Nearly everyone on social media is an “expert” these days. How can you tell what’s good, what’s so-so, and what information might actually harm you?

Yes, Credentials matter. Ideally, your information is coming from those who are educated. But even these folks can be spreading misinformation. I’ve seen it here on the ‘gram and Clubhouse.

MOST IMPORTANTLY, your coach/mentor/personal trainer should know the “WHY” and the “HOW” behind their recommendations. Ex: Registered Dietitians, Certified Nutrition coaches, ISSA, NCSF, ACE, NASM are some top programs in the USA.

If you are interested in working with someone, drop into their DMs, ask them about their education, what do those letters behind your name mean?

Make sure when they do teach you new things, it isn’t always slanted to sell you stuff. If everything ends up in a glute band or supplement, they just want your money and want to fill your head with whatever convinces you to buy their products.

Always ask…Why am I doing this?

How does this work?

What is happening inside of my body to promote these changes?

How will this help me achieve my goals faster while keeping me safe and healthy?

Can you teach this to me another way so I firmly understand it?

BOTTOM LINE: If something feels off, triggering, or harmful to you-unfollow the account or start asking questions

🤍✌🏼Link in bio to apply for 1:1 coaching!

#onlinepersonaltrainer#badadvice#newyorkfitness#fitnesscoach#personaltrainer#nasmcertified#nutritiondegree#howto#fitness#workoutmotivation#askquestions#advocateforyourself#empowerment#educationmatters#contextmatters#individualizedcoaching#trainerize#nutrition#nutritioncoach#dietplan#dietculturedropout#dietculture

Supplements to be cautious with

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How many times have you been told take these supplements? A multi or prenatal? Maybe you were told to consume foods enriched with vitamins A + D?

Or perhaps you were “influenced” by some random person to take said supplements promising to boost immunity, heal acne, or aid in weight loss.

I know girl, i’ve been there.

I get it. These nutrients are important but ONLY if they are in balance with one another.

Supplementing in isolation, in abundance, in the incorrect ratios will create an imbalanced mineral shit storm in your body.

Cough, cough, multivitamins + prenatals.

Minerals are a game of cofactors, they all work in relation to one another + need cofactors to be utilized. If one is deficient another will accumulate. This is our bodies defense mechanism.

Examples:

Zinc antagonizes copper as they compete for binding sites. If you are deficient in copper, iron accumulates.

Iron depletes vitamin E and we got enough of it floating around in our tissues, see previous posts.

Copper dysregulation is one of the most common things I see in my practice when hormone struggles are present.

Vitamin A in the form of beta carotene is not only hard to convert to retinol but it has an intimate relationship to vitamin D.

Calcium in excess to magnesium causes calcium to precipitate out of solution + contributes to calcium deposits, as well as magnesium deficiency.

Vitamin D in isolation causes issues with calcium metabolism (calcification), increases magnesium burn rate, decreases potassium, A + copper.

Vitamin C (ascorbic acid) is a derivative of vitamin C. This form depletes copper.

Multivitamins are never in the correct ratios, not nearly as bioavailable + typically synthetic.

Nature knows best + provides food in the perfect package with all the cofactors to support each nutrient, especially with the consumption of animal sourced foods. Bioavailability is 10 fold to supplements.

Foods to focus on: grass-fed meats + dairy, shellfish, eggs, roots, + fruits.

You want to be a nutrient-dense bitch, ditch the enriched. 💁🏻‍♀️👸🏻

For real tho, ditch the enriched foods, synthetic multi’s, + vitamins in isolation + work on getting your nutrients from food.

REPOST from @wildlyonswellness

Reframing negative thoughts…

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Many of us struggle with negative self-talk.⁠
⁠
We put ourselves down, criticize ourselves, and beat ourselves up… and some of us do it so much we don’t even realize we’re doing it!⁠
⁠
Negative self-talk can become a habit, and it’s an important habit to break because the thoughts and words we say and think shape our reality. 🙅🏾‍♀️🙅🏻‍♀️🙅🏿‍♀️🙅🏽‍♀️🙅🏼‍♀️ ⁠
Thankfully, studies have shown that using neutral or positive affirmations can help us rewire our brains and change our outlook! 🧠⁠
⁠
❓How❓⁠
⁠
By disrupting these negative thought patterns and reframing them into statements that serve you better. Basically, by being deliberate with your self-talk!⁠
⁠
Notice that these statements don’t have to be rah-rah positive if that doesn’t feel genuine to you. Neutral statements totally work in disrupting negative thought patterns. ⁠
⁠
(And once you’ve moved yourself securely into neutral statements, you can work on practicing turning neutral into positive.)⁠
⁠
Even if you have difficulty fully believing these affirmations right off the bat, the more you practice, the more you’ll be able to stop negative thoughts before they begin! ⁠

Let’s work together 🤗
Link in bio for coaching ✌🏼💜
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#reframeyourthoughts
#cbttherapy#onlinenutritioncoach#nutriton#nutritionist#dietculturedropout#mindsetmatters#flipit#selfdevelopment#selfcompassion#awareness#awarenessiskey#explorepage
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Words of advice that may help improve your body image….

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Negative body image (or body dissatisfaction) involves feelings of shame, anxiety, and self-consciousness. People who experience high levels of body dissatisfaction feel their bodies are flawed in comparison to others, and these folks are more likely to suffer from feelings of depression, isolation, low self-esteem, and eating disorders.

•85% of women and 79% of girls skip important activities due to body dissatisfaction.

•Those who frequently look at “fitspiration” on Instagram are less likely to be satisfied with their bodies and more likely to want to be thinner.

•70% of girls with a poor view of their bodies won’t be as vocal about opinions

•54% of women say they’re their own worst critics While we all may have our days where we feel awkward or uncomfortable in our bodies, the key to developing a more positive body image is to recognize and respect our natural shape and learn to overpower those negative thoughts and feelings with positive, affirming, and accepting ones.

Accept yourself. 💕

Accept your body. 💕

🤍

SOURCES:2021 Body Image Facts, Figures, and Statistics | Beauty Schools Directory[26] Fardouly, J., Willburger, B. K., & Vartanian, L. R. (2017). Instagram use and young women’s body image concerns and self-objectification: Testing mediational pathways. New Media & Society, 20(4), 1380-1395. doi:10.1177/14614448176944992021 Body Image Statistics: 40 Shocking Body Image Facts (breakbingeeating.com)#bodyimage#eatingdisorderawareness#onlinepersonaltrainer#fitness

Positive Body Image

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☝🏽This is THE definition of positive body image. If you haven’t read More than a Body 📖, you need to. 🤍

Let’s dig into this idea:

✖️“We are all at a severe disadvantage when our body image is so deeply tied to how we look (or how we think we look). Too many of us not only feel awful about our looks, since we can never achieve or maintain the aspirational beauty ideals presented to us, but also feel awful about our dynamic, adaptive bodies overall because all we care about is how they look. This is truly the root of negative body image.

✖️So how do we fix this? The most popular strategy for promoting positive body image relies on messaging such as “All bodies are beautiful” or “Our flaws make us beautiful.” Those ideas might provide a temporary mood boost and are catchy marketing slogans, but ultimately they don’t get to the root of the problem. Regardless of how the definition of beauty expands, it’s still being reinforced as the most important thing about us. A more effective approach to healing our body image issues needs to reflect the understanding that focusing on the appearance of our bodies is the *problem.*

✖️Each of us has grown up in and experienced every second of life inside our own incredible bodies, and yet we judge and define how we feel about our bodies by how we think they look to others? That thought would be laughable if it weren’t so cryable. When we can understand and relate directly to our bodies by experiencing our physical selves from the inside, we can see more in our bodies and ourselves. No more trying to squeeze ourselves into the narrow molds of our cultural beauty ideals, and no more trying to stretch our cultural beauty ideals to fit all of us. No more struggling to convince ourselves we are all beautiful since beauty is the greatest source of value and confidence we can imagine. Let’s imagine something better than beautiful for ourselves and everyone we love.”

Repost from @beauty_redefined

🚨 The hardcover book is on SALE for $11/each + free shipping when you order 3+ on Amazon! (Also at Target, but they sold out). And it’s on audiobook & Kindle – all linked in bio. #morethanabody