Category Archives: coffee

Body Appreciate and Gratitude are key in improving body image.

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.⁠

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! 🧠⁠


By disrupting these negative thought patterns and reframing them into statements that serve you better. Basically, by being deliberate with your self-talk!⁠

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

Thank you @emmasmyth.nutrition for your graphic 🤎
✌🏼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! 💟


Why before and after photos can be harmful

Health and Fitness has much more to offer than a side by side photo. Many of the benefits of movement are internal:
•Improves circulation

•Increased strength & endurance

•Enhances tissue oxygenation

•Stimulates lymphatic drainage

•Reduces stress and tension

•Increases bone density

•Enhances mental clarity and memory

•Balance key brain neurotransmitters

❌None of that is fully depicted in a before and after photo.
When looking at a side-by-side of two different bodies, it’s implied that one body type is better than the other. And even if the caption says “it’s not about weight”, it’s easy to subconsciously assume that it still is-especially online, we’re captions are often skimmed or not read in full.

Essentially, we cannot work towards fixing our society‘s obsession with weight while also posting something that is so weight-focused.

What’s problematic behind these images: it suggests an endpoint, where the AFTER is the life and body of their dreams and everything is perfect. That’s not how it works.🚫
There are NO before & after’s. It’s all just during! It’s time to focus on the journey, 🗺 not a false destination! 📍

💡 Other ways to celebrate your transformation:
•Reflecting on your improved mood, energy and confidence

•Sharing a regular video/photo of yourself

•Going out with friends

•Wearing an outfit you feel confident in

•Trying a new fitness class
Whatever journey you may be on, there are many ways to celebrate your newfound appreciation for your body!

✌🏼Link 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! 💟

Can coffee support metabolic function & hormones?

The answer is YES. 🙌🏼

There is conflicting information about consuming coffee, and if you do, how it should be done. A lot of my clients think they should be drinking their coffee black or not at all! 🙅🏻‍♀️🤦🏻‍♀️

☕️ First off, coffee is a pro-metabolic thermogenic food that supports the thyroid, boosts the metabolism and increases the oxidation of fatty acids. It is a nutrient powerhouse- rich in manganese, niacin, riboflavin, and pantothenic acid which has a potent ability to eliminate heavy metals. 💥

🤔 Let’s understand the science of HOW exactly coffee impacts our body & hormones and then decide what is best for yourself:

1️⃣Caffeinated coffee causes a release of the stress hormone, cortisol. That leads to a stress response within the body, when stressed, the body does not prioritize hormone production.

2️⃣The rise in cortisol leads to our livers breaking down stored sugar (from our muscles) for energy in response to the stress. This leads to a rise in blood sugar, and followed by a drop.

3️⃣Caffeinated coffee depletes magnesium, so make sure you eat magnesium rich foods daily if you are a regular drinker. Magnesium is one of the main building block of our sex hormones. 🧬

⚠️COFFEE IS NOT BREAKFAST- and the negative effects of coffee like feeling anxious or shaky/jittery after drinking coffee is from a lack of nutrients, which causes low blood sugar. Remember when I said coffee speeds up your metabolism? That means you have an increased need for fuel. ⛽️

How to make coffee Pro-metabolic:
•Drink coffee with your breakfast or very soon after.
•Add a source of protein, carb and fat (real milk, collagen, sugar, real cream)
•Opt for decaf or low caf coffee
•Drink responsibly– limit to 1-2 cups per day.

🤎Tag a friend who loves ☕️ and needs this info 🤎