Category Archives: confidence

The Biggest Loser Study and the metabolic consequences of extreme dieting

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The Biggest Loser study suggests that extreme dieting comes with consequences. Reduce your calories to an extreme and your body will likely fight back. Maybe for years. The severity and duration of your fat loss program can be the main drivers of metabolic adaptation.


🔄You should not diet continuously. Nutritional periodization (diet breaks, maintenance, and reverse diet phases) is an effective mitigation strategy for some of these adaptations.

ℹ️ For more info check out the two pinned posts and my story highlight “Earn your right to diet.” 👀 On Instagram profile!

Let’s master healthy self-talk and body image, optimize your metabolism, build muscle, and live life! And if the time comes when we can enter a fat loss phase, it will be an easier & HEALTHIER process!

Disclaimer: The Biggest Loser is a reality TV show. It’s not a controlled scientific research experiment. In this study, researchers are trying to make sense of what happened after the fact. The participants reported maintaining the Biggest Loser-approved nutrition regimen and exercise level over the six-year period. Yet, self-reported data is statistically unreliable. Enquire 1(1): 75-94 ©The Author, 2008.

Additional longitudinal studies need to be done quantifying the interrelationships between various components of energy expenditure and energy intake to better understand the dynamics of human body weight regulation.

Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

Or check out:

A masterclass to help you feel empowered by your body, improve your metabolic health with weightlifting, and make exercise a natural part of your life!

PMID: 27136388
‘Biggest Loser’ Contestant Kai Hibbard Slams NBC Reality Show as ‘Fat-Shaming Disaster’ (thewrap.com)
Case study: The Biggest Loser. Is it impossible to sustain weight loss in the long term? (precisionnutrition.com)

TAGS:

#biggestloser #biggestloserstudy #metabolicadaptation #metabolism #dietbreak #nutritionperiodization #slowmetabolism #onlinepersonaltrainer #onlinefitnesscoach #fitnessjourney

How your monthly cycle can impact body image.

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🌀Body Image & your cycle🌀

Something I’ve noticed with myself & with clients is fluctuating body image days. 🎢

The more we understand about our monthly cycles, the hormonal fluctuations & how they impact everything from our brain chemistry, energy levels and metabolic function, the better we can support our physiology during these more challenging times.

👉🏻Swipe through to learn what the research says, and my tips for working through this!

Have you ever heard of the term & concept cycle syncing? It was created by @alisa.vitti the founder of @floliving and it’s a practice of planning your life according to the phases of your monthly cycle. Like the foods you prioritize. The movement you focus on, the work project you take on, the social activities you commit to & so forth. It’s more intuitive than you may think!

❤️

Listening to @hormonehealingrd Are you Menstrual podcast 🔊 is informative as well!

✌🏼Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

LINK to apply for 1:1 coaching ❤️

#bodyimage#bodyimagemovement#bodyimageissues#bodyimagehealing#onlinepersonaltrainer#onlinepersonaltraining#onlinenutritioncoach#nutritioncoach#pms#pmsproblems#womenshealth#womenshormones#womenshormonalhealth#fitnessjourney#dietculturedropout#period#periodproblems#periodtalk#cyclesyncing#womensupportingwomen#women

Pro-metabolic Strength Training Guide 2.0

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🥁 Drumroll Please! 🥁I am so excited for this guide!

My intentions are to educate you on how to approach strength training while honoring your physiology.

When dealing with hormonal issues, PCOS, thyroid & adrenal issues, and autoimmune flare ups it’s important to be working WITH your physiology not against it.

👉🏻In these women, we typically see low thyroid hormone (either production, conversion or cellular uptake) and high cortisol. So, over-exercising or the KIND of exercise can potentially set you back, push you farther away from achieving hormone balance and reversing your symptoms. 🙅🏻‍♀️

As you know, my message centers on shifting away from the diet culture mentality, over exercising, and “earning” your food, and refocusing on learning to properly and intentionally nourish, appreciate & respect your body.

We can easily fall into the traps of the diet and fitness industry. We constantly chase perfection and the desire to alter our bodies because we live with the belief that we are not good enough. We want to be a smaller size, a smaller number on the scale. I’ve learned these lessons the hard way, as I’ve shared my fitness/health journey coming from a fitness/bodybuilding competition background & the health repercussions of competing.

Swipe through to learn more about it!
👉🏻slide 4 The Pro-metabolic Decision Tree: For clients and I, the top recommendations for non-negotiables prior to incorporating intentional exercise would be: close to ideal temps/pulses, adequate rest and nutritional intake. There is obvious nuance and context here, but this is a general guide.

If you’re low on rest, but really wanting to move your body more than walking/household chores, stick with the blue color-coded workouts which are more core & mobility focused, or a light yoga session. If you’re well rested and well fed, the purple color-coded Strength Training workouts are more appropriate.

LINK TO GUIDES HERE! Check out my FREE guide & pro-metabolic strength training guide available for purchase!

LINK to apply for 1:1 coaching 

#onlinepersonaltrainer #personaltrainer #prometabolic #fitnesscoach #onlinefitnesscoach #onlinefitnesscoaching #fitnessprogram #pcosfitness #womenshealth #womensfitness #strengthtrainingforwomen #strengthtraining #fitfam #womensfitness #thyroidhealing

Movement creates HOPE! Let’s talk myokines aka ‘hope molecules’!

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❔Did you know your body can help your brain feel more hopeful through movement?
“Every time we move our muscles, we are giving ourselves an intravenous dose of hope.”— Kelly McGonigal, PhD

💥 Let’s talk The Power of Hope Molecules 💥 Swipe 👉🏻 to learn.

Exercise & movement are about much more than weight loss.

People who are active are:
-Happier & have more life satisfaction
-At a lower risk for things like depression & loneliness
-Better able to cope with stress & anxiety
-Feel more of a sense of purpose & social connection

Among its many life-altering rewards: the generation of hope, happiness, a sense of purpose, greater life satisfaction and rewarding connections with others, are benefits of exercise that go under appreciated.

Emerging research suggests that when exercised, your muscles become “basically a pharmacy for your physical and mental health.”

If you are willing to move, your muscles will give you hope. Your brain will orchestrate pleasure. And your entire physiology will adjust to help you find the energy, purpose and courage you need to keep going.

Recreating the relationship that we may have with exercise and why we do it is one of the most important aspects of shifting from disordered and restrictive-driven behaviors & cultivating a happy and lasting lifestyle that is pleasant to keep up 🤍

Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

✌🏼💯LINK to apply for 1:1 coaching

SOURCES:
Psychosomatic Medicine 62:633–638 (2000
PMID: 31142190
PMID: 30627775
Dr. Kelly McGonigal

#mentalhealth #myokines #muscles #moveyourbody #bodyneutral #dietculturedropout #onlinepersonaltrainer #personaltrainer #personaltraining #fitnesscoach #hopemolecules #fitness #hope #antidepressant #strengthtrainingforwomen #prometabolic #exercisemotivation #fitnessmotivation #womenshealth #resilience #trauma #mentalhealthawarenessmonth #explorepage #movementismedicine

Ever felt “low on motivation”? This post is for you.

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💡 If you’re frustrated about not being motivated, this SHOWS that you do actually have some motivation.

Because if you’re truly not motivated, you don’t give a 💩 that you’re not motivated. 🤣

We are complex beings who are rarely driven by only one type of motivation.

There are many qualities of motivation, and when people say they “lost motivation”, they usually mean they lost intrinsic motivation.
👉🏻(Intrinsic motivation refers to behavior that is driven by internal rewards. In other words, the motivation to engage in a behavior arises from within the individual because it is naturally satisfying to you.)

But that’s fine, we aren’t always going to feel intrinsically joyful to meal prep our food for the week, or to get in the 12-15 workouts on our program each month. 🤷🏻‍♀️

Taking motivational inventory is the ability to search for and leverage other reasons.

Maybe you:
-want to feel less aches & pains
-want to sleep better
-want to be a good role model for your kids
-want to have energy to play with your kids
-want to improve your performance & physique

ALL of those are motives, some are for external rewards for an outcome that feels rewarding.

Others are when you identify the outcome is meaningful to your current values, you may not want to exercise for FUN, or focus on your protein intake but you will do it because you want the outcome in the end.

You’re not always going to be motivated to workout.

Out of 12 workouts in a month:

Two workouts you might feel JAZZED and PUMPED

Seven workouts are like meh….

and three workouts you may have to force yourself to get it done. (Those are the ones that matter the most).

MOTIVATION

Simply put: Motive + Action

is the driving force behind your actions. It isn’t something you simply have and keep forever; motivation is like campfire that you must keep stoking to benefit from the warmth.

Because: 💯 Truth be told, you’re not always going to be motivated. It’s normal. Motivation itself is unreliable!

Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

LINK to apply for 1:1 coaching 💛

#onlinepersonaltrainer#personaltrainer#onlinenutritioncoach#motivation#motivationtips#trainertips#trainertiptuesday#trainertip#originalaudio#fitnessmotivation

Unhealthy relationship with exercise VS a healthy one👇🏻

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Exercise addiction is a state characterized by a compulsive engagement in any form of physical exercise, despite negative consequences.

While regular exercise is generally a healthy activity, exercise addiction generally involves performing excessive amounts of exercise to the detriment of physical health.

It may also involve a state of dependence upon regular exercise, which involves the occurrence of severe withdrawal symptoms when the individual is unable to exercise.

Exercise addiction shows a high comorbidity with eating disorders with approximately 39-48% of people that have an eating disorder being addicted to exercise.

TLDR: An unhealthy relationship with exercise tends to involve rules and rigidity, be joyless, shame-based, and shame inducing.

A healthy relationship with exercise tends to be flexible and fulfilling. It varies in the type of movement we are doing and the amount of time we are devoting to that activity.

Over a year ago when the gyms shut down, it illuminated that I had obsessive compulsive exercise behaviors. I NEEDED the gym. It was my therapy. Now I know, therapy is therapy. And while exercise can enhance our mental state, for me how I was doing it, was destroying my mental & physical health.

🙌🏼Freedom is exactly what I wanted, I wanted to live my life full of joy and experiences, outside of obsessing about my food and workouts.

🙌🏼And now I am doing just that.

💯 I choose every day to nourish my body, to eat enough food, I give myself plenty of permission for rest days, I strength training 4 times a week max. My health is improving, my soul is thriving! Patience is 🔑

Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

LINK to apply for 1:1 coaching 💛

#onlinepersonaltrainer#personaltrainer#healthylifestyle#relationshipwithexercise#fitnessmotivation#dietculturedropout#dietculture#onlinefitnesscoach#fitnesscoach#disorderedeatingrecovery#disorderedeating#nourishyourbody#movementismedicine

You’ve got to earn your right to diet PART 2 Reverse dieting & Nutrition periodization

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It’s common for new clients to hire a personal trainer wanting to lose weight (fat loss). While I understand the desire to do this, we can and will get there..
⁣
We usually have to enter a different kind of approach before we can actually “diet” for fat loss because ⁣our first intention must be to achieve optimal psychological & physiological baselines.⁣

Most clients have struggled with yo-yo dieting, binge eating, poor relationship with food, negative body image and sporadic consistency with their workouts.
When we first discuss the concept of dieting in reverse, they are naturally hesitant because it’s quite different than what they are used to. 😲

The amazing part throughout this process they realize that achieving maintenance is a massive progress flex! 💪🏻 It still requires lots of effort and consistency.

In maintenance phase you experience:

🔘Better sleep
🔘Improved performance
🔘More muscle
🔘Not 🤔 about 🥘 all the time
🔘Stable energy
🔘Less mood swings😃
🔘Ability to be social🥂
🔘Restore hormone balance
🔘Increased libido😈

It’s important to spend enough time optimizing your metabolism, building muscle, and enjoying your life, so that when & if the time does come to enter a diet phase, things will be easier, an the progress will be sustainable.

Curious to see what this process looks like for you? Apply for coaching here ✌🏼

#onlinepersonaltrainer#personaltrainer#onlinenutritioncoach#nutritioncoach#nutritionist#nutritionperiodization#reversedieting#reversediet#maintenancephase#chronicdieting#dietculturedropout#sustainablenutrition#eattonourish#nourishyourbody#fitnesscoach#newyorkfitness#hudsonvallyny#newyorkpersonaltrainer

Don’t skip your PRE and POST WORKOUT nutrition!

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Your workout may be where you “feel” like you’re getting results, but it’s actually proper nutrition + your workouts that plays a larger role in the results factor.

🍌Nutrient timing is purposely choosing foods around your workouts that will nourish and support your cells for the upcoming physical activity.

It was found that the net protein balance was greater when consuming the protein + carbs before exercise rather than post exercise.⁣

What does this mean?⁣
⁣
You get a greater anabolic response (protein synthesis= growth) when consuming pre-workout nutrition compared to post workout nutrition. You get more amino acids into your muscles both during and after exercise when consuming pre-workout nutrition.⁣

💥 PRE-WORKOUT NUTRITION💥:

•Ideal pre-work meal is mostly carbohydrate based.

•20 minutes to 1 hour before exercise:

Simple carbohydrates from fruit like dates, raisins or banana, or a coconut water can give you quick energy. Or a small serving of yogurt with fresh fruit. My favorite is the adrenal elixir with some collagen. AIM for: 6 G protein & 35 g carbs minimum

•1 hour (or more) before exercise:

Complex carbs & simple carbs larger meal size & some fiber okay!

Examples: Oatmeal+ collagen with fresh fruit or greek yogurt, rice cake with jelly and dates, sweet potatoes and eggs with fruit.
⁣

❓What about protein before workouts? There is evidence that consuming protein before a workout is beneficial, and while these recommendations include protein, you could increase the amount in your pre-workout meal–experiment with anywhere between 6-20 g and see what works for you!

❓What about eating a high fat meal before a workout? Fat is the most complex fuel for your body to break down and absorb, and while it’s important for overall health, I recommend consuming low-to moderate fat intake with your pre & post workout meals.

💪POST WORKOUT NUTRITION 💪

 Eating post workout within the right time frame following your workout plays a huge role in your recovery and training progress. And when it comes to fueling after exercise, I bet there’s little surprise that women are different than men. Here are a few things to keep in mind if you’re trying to maximize your recovery: 👇
.
💪 Women’s metabolism comes back down to baseline within 90 minutes after exercise whereas men might take 3-18 hours, depending on the exercise.

💪 We need to eat protein (aim for 25-30 grams with 5-7 grams BCAAs) with a bit of carbohydrate as soon as possible after exercise – especially if you’re doing a depleting exercise like cardio. Ideally, aim to eat within 30-45 minutes after finishing your workout.

💪 If you delay calorie intake, you stay in a breakdown state. In short, your body won’t start repairing until you take in some food.

💪 Even if you eat enough in the rest of your day to meet what your body needs, not eating post-workout acts the same as not eating enough.

Fuel for what you’re doing, and fuel for the recovery that your body needs afterwards!

Now enrolling clients! Apply for coaching here!

Not medical advice.

Sources:
PMID: 11440894, 16896166,

Doi: 10.37527.2020.70.3.005

#preworkout#nutritioncoach#nutrition#snacks#fuelyourbody#carbs#carbsarelife#sugar#coconutwater#fruit#carbscarbscarbs#sportsnutrition#onlinepersonaltrainer#personaltrainer#fitness#fitfam#nasmcpt#nasmcertified#nutritionist#nourishyourbody#explorepage#explore#onlinecoach

What is body neutral fitness?

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Have you ever thought about WHY you are engaging in your fitness & nutrition routine?

🧠Intention is is a mental state that represents a commitment to carrying out an action or actions in the future. Intention involves mental activities such as planning and forethought.

Body Neutral Fitness is shifting the intention behind WHY you want to workout.

Instead of aesthetics being the main intention, the focus is more on how you want to FEEL and cultivating a more positive body image through developing body appreciation

It can be easy to fall into the trap of pointing out what you are insecure about, or hearing someone else do the same. But try to avoid this, or at least notice when you are doing it and how it makes you feel. Redirect the conversation to another topic

Body neutral fitness is about nourishing our bodies with foods full of vitamins and nutrients that you need, but also not depriving ourselves of delicious treats. We do not engaging in restrictive dieting behaviors.

Exercise is not meant to be a punishment. If your body needs a rest day, then give it a rest day. I work closely with my clients to build their programming with activities that they enjoy. More recreation, more walks and MORE FUN!

For me, I’ve spent years dieting and exercising to change my body and make her look a certain way. To be accepted. To be seen as worthy. 

I’ve torn down my old identity and entire sense of self and rebuilt a new version from the ashes of who I once was.

I’ve shared a bit about this process, how a lot of it revolved around SELF-ESTEEM and improving my concept of self.

Contrast can be an amazing teacher. When we experience things we do NOT want or like, it provides clarity and insight into what we DO want.

🌱You’ve got to CHOOSE growth 🔝
We can either go through life, or GROW through it. 🌱

Growth hurts. & it’s always worth it. It’s also never ending. 📈

Health is not a destination that you “arrive” to and stay. 📍

It’s a flowing, growing, shifting, seasonal journey. 🗺

This past year I’ve done some deep soul digging to rebuild my identity around fitness to be coming from a place of excitement and joy !

“The deeper your why, the higher you fly” 🦋

Ready to make the shift into Body neutral fitness? Apply for coaching HERE

What’s the #1 thing holding most back from their goals?

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Change of any kind intimidating and it may seem like you have a long way to go in achieving your goals…

Here are some tips for hacking consistency:

1️⃣Focus on 1-2 habits that you can easily commit to start. Get into the groove with them. Next, build one or two habits on top of those, this concept is called habit stacking.

Example: Two daily habits could be eating protein with almost every meal and getting 7-8 hours of sleep each night. Next you could focus on drinking water first thing before coffee and adding in a morning stretch routine.

Building on habits is what creates a routine.

A routine is what creates consistency. Consistency is what creates results.

This is why fad diets, 30 day challenges and 75 hard is a waste of your time. If it’s not based around your own individual health markers, lifestyle and goals, if it’s not teaching you about your own biofeedback and empowering you—You’re likely not gonna stick with it.

2️⃣Focus on what’s being added in and improved. Adding in more protein, more fruits and veggies, more movement etc. (not what’s being taken away or restrained.)

3️⃣However your path looks like on the journey to feeling better it should be rewarding and tied to deep personal meaning and intrinsic motivation.

4️⃣Self-Efficacy is the name of the game- building belief in oneself over time, creating a foundation of knowledge that is a sustainable lifestyle.

Consistency is everything— if what you’re currently doing is too difficult to stick with, it’s not YOU. It’s your approach.

Link for my 8 week foundations program ✌🏼💕