Category Archives: education

How restrictive dieting (low calories) negatively impacts your thyroid

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Your thyroid is a 🦋-shaped gland that powers every cell in your body. It sets the pace for your body to function and operate.

Thyroid health can be so confusing, especially because you don’t need to be diagnosed with a thyroid disorder to suffer from thyroid issues. Hypothyroidism or sluggish thyroid is much more common in women than hyperthyroidism—see symptoms on slide 6.

Swipe👉🏻 to learn how chronic dieting, under-eating, under-nourishing can lead to impaired thyroid function.

It’s important to understand that the years of stressors (Like: undernourishment, overexercising, lack of rest, sunlight, constant stimulation, trauma, halogen exposure, etc.) will not disappear overnight.

Here are some areas to focus on to bring back balance:

Managing STRESS — Developing positive stress coping mechanisms like: journaling, getting outside, asking for help, breath work, taking a bath, therapy, &hanging with pets. Be sure to prioritize morning and bedtime routines, quality sleep, gentle exercise, and support your circadian rhythm by getting enough natural light (and less blue light exposure).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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NUTRIENTS — Our thyroid requires specific minerals, like Vit. A, iodine, zinc, copper, selenium, etc. to properly function. Focus on nutrient-dense foods like shrimp, organ meats, bone broth, quality dairy, &fresh fruits.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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DIGESTION — We need to properly break down and absorb our food to get the nutrients our thyroid requires. We also need enough stomach acid for a healthy digestive process. Try adding in digestive bitters if you suffer from digestive issues.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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TOXINS — Specific chemicals called halogens (bromine, chlorine, and fluorine) compete with iodine and bind to thyroid receptors, preventing thyroid hormones from working properly. Filtering fluoride and chloride out of your drinking and bath/shower water helps those with thyroid dysfunction.⠀⠀⠀

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#onlinefitnesscoach#chronicdieting#hormoneimbalance#womenshealth#strengthtrainingforwomen
#thyroid#thyroidhealth#fitnessjourney

Supplements you may want to reconsider:

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Let’s talk about SUPPLEMENTS and which ones may be causing more harm than good— this is something I’ve learned A LOT about in the last few years!

The point of this post is NOT to demonize or cast any judgement for taking them. (Hello, I have too!!) but to make you think, and create informed decisions about how and why you would use certain supplements.

As always, challenge the status quo. 💊

Mother nature knows what she’s doing. When we try to outsmart nature by isolating nutrient compounds for convenience, we’re losing out on the health-boosting rewards that REAL foods have to offer.

Food>Supplements

If you don’t agree, that’s okay! You do you, boo! But please don’t @ me in the comments. As ALWAYS, this is NOT medical advice. Please consult with your dietitian before stopping or using any supplement.

Information sourced from: Morely Robbin’s book: Cu-RE your fatigue and @Kasey.goins@wildlyonswellness@meg_langston@hormonehealingRD, @the_nutrition_statistcian please give them a follow & you’ll learn a TON!

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

#supplements#fitness#onlinefitnesscoach#onlinepersonaltrainer#womenshealth#fitnessjourney#prometabolic#functionalnutrition#functionalmedicine#challengethestatusquo
#nutritioncoach

How to create a meal and recipe on My Fitness pal

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MEALS:

For foods that you regularly eat together, saving them as a Meal lets you easily add them to your diary as a group. For example, you can create a Meal called “Two eggs & toast ” consisting of two eggs, sourdough toast with ghee and OJ. You can then add this as a group, instantly, instead of adding each item separately. You can also save a single item as a meal, if finding that item in your Meals list adds convenience.

To create a Meal, just log the items you’d like to combine to one section of your diary, then:

On the Web

  • Click “Quick Tools” then “Remember Meal”
  • Give the meal a name.
  • Click either the green “Save Meal” button to save as a new meal, or click the green “Or, Replace An Existing Meal” button to do as the name suggests. 

In our iOS apps and our Android app

For items already logged in your diary…

  • Tap the “Edit” or Pencil button
  • Tap the selection box next to each item you’d like to include in the remembered meal. You can select items from the same diary meal, or include items from multiple meals.
  • Tap the “Save Meal” button (fork and knife around a plus symbol). In Android app, you need to tap the three dots on the top right to select “Save Meal”.
  • Give the meal a name and tap “Save New” or tap “Save as..” to replace an existing meal (iOS apps, tap the check mark)
  • To quickly create a meal from all of the items logged in one diary category, tap the “More” button under that meal. 

Creating meal from scratch…

  • Go to the drop down menu or more page
  • Tap My Meals, Recipes & Foods
  • Select Meals tab
  • Tap “Create a Meal”
  • Then add Meal name, photo (optional) and food items
  • When finished, make sure to hit the Save button on the top right.

When you are logging food in the future, you’ll find your remembered meals in the “Meals” tab of the food search screen.

RECIPES:

Learning this MFP feature allows you to quickly import recipes from popular recipe websites, or to easily match lists of manually entered ingredients, to help make tracking your meals/snacks quicker and easier!

There are two ways to add recipes in our Mobile apps:

From the Diary:

  1. Go into your diary and Add Food
  2. Select the Recipes tab then click on the + (top right)
  3. Select Create a Recipe then Enter Ingredients Manually or Add From Web
  4. Enter the recipe Name and number of servings**
    • If you choose Bulk Import, put in the list of ingredients and the system will choose the best match. You will be able to check update these later
  5. Select Add Ingredients (you can either scan the barcode or type in the search field)
    • You will not be able to use items from your recent/frequent/my foods list
  6. Select Next then review your recipe and Save

From Recipes, Meals & Foods

  1. Open the Menu or More…
  2. Select Recipes, Meals & Foods or My Meals, Recipes & Foods
  3. Make sure you are on the Recipe tab then select Create a Recipe
  4. Then Enter Ingredients Manually or Add from Web
  5. Enter the recipe Name and number of servings**
    • If you choose Bulk Import, put in the list of ingredients and the system will choose the best match. You will be able to check update these later
  6. Select Add Ingredients (you can either scan the barcode or type in the search field)
    • You will not be able to use items from your recent/frequent/my foods list
      Select Next then review your recipe and Save

** If you’re not sure how many servings a recipe will produce, enter a best-guess number when you first create the recipe.

After the recipe is cooked, you can evaluate the number of servings that have been produced. Then, the recipe can be edited, and the correct number of servings can be entered. This article contains additional information on editing recipes.

Check out my other blog for more tips on tracking!

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

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

Let’s get BACK to BASICS for Digestion & Absorption

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📌Back to basics- Digestion & absorption edition 🤓

It’s important to address these GI basics before thinking you need any advanced protocols.

The biggest culprits I see in my coaching practice is improper stress management, poor chewing and rushed eating! Focusing on these “low hanging fruit” lifestyle changes can make dramatic impacts!

Next is HCL insufficiency, bile salt insufficiency, enzyme insufficiency, and a lack of dietary fiber (Insoluble vs Soluble).
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Stomach acid is essential for proper digestion, especially protein and supports the absorption of essential nutrients, such as, Zinc, Copper, Iron, Calcium & B12. Not only does it help with digestion but it plays a vital role in protecting the body from harmful pathogens.
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🙅🏻‍♀️Stop: Taking stomach acid suppressors, skipping meals and eating a low protein diet!⁣
✔️Start: Addressing chronic stress, eat a nutrient dense diet, improve your gut / brain connection with mindful eating practices. 🧘‍♀️
⁣
Lack of digestive enzymes production which are vital to properly break down the food we eat, can lead to slower transit time and poor nutrient absorption. This can result in feelings of bloat, constipation, acid-reflux, and gas.
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🙅🏻‍♀️Stop: Rushing your meals and slouching around after eating.⁣
✔️Start: Supporting stomach acid production, chew your food properly (20-30 Times) and address any underlining gut inflammation. ⁣
⁣
Bile release is crucial for the emulsification of fats, so that they can then be properly broken down and absorbed. You won’t get the all the benefits of these healthy fats if they are not properly broken down. 🧈⁣
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🙅🏻‍♀️Stop: Restricting fats or consuming too much of the wrong kind, like vegetable oils & fake butter⁣
✔️Start: Getting enough healthy fats in your diet and support stomach acid production
⁣
Finally, a healthy and balanced gut flora supports our body to proper digest food and protects from harmful pathogens. 🙌🏻
⁣
Complete digestion = more optimal nutrients! 🍽

⁣

Interested in working together? Apply here for coaching!

How does gelatin improve digestion?

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First off, what is gelatin?

🧸Gelatin is a colorless, flavorless substance made from the collagen found in animal bones, skin and tissues. Gelatin is the cooked form of collagen. It makes up about half of the protein found in animals.

🧸Gelatin is loaded with three amino acids (glycine, proline and alanine) that have hydrophilic (hydrating), anti-inflammatory, healing properties.

🧸Because gelatin can attract and hold liquids, this allows it to draw in digestive juices, which help us break down the foods we eat.


🧸The more digestive juices present (mostly bile and stomach acid), the better our food is broken down, which allows for improved absorption.

⚠️NOT ALL GELATINS are made the same. The brand I recommend is Great Lakes. @greatlakesgelatin

🤓The product has been a subject of several clinical trials that have proved its effectiveness.

📖 Check out the book Gelatin in Nutrition and Medicine to learn more.

🧸MY FAV RECIPE!
•BLOOM Gelatin first by pouring 1/2 c pure juice into a bowl and stirring in 4 tbsp of gelatin and let sit for 5 min.

•While it’s doing it’s thing, warm up the other 1/2 c juice on a saucepan on the stove.
•As it gets steamy and just before boiling, turn off heat.
•Add in gelatin and stir well.
•Let cool before pouring into gummy molds or containers for jello.

Interested in working together? Apply here for coaching!

#gelatin#digestivehealth#digestion#digestionsupport#nutrition#diet#absorb#onlinepersonaltrainer#personaltrainer#fitnessjourney#prometabolic#nutritioncoach

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

Fitting in movement into your busy schedule

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#trainertips

✅ Schedule it in & Commit
When time is your biggest challenge when it comes to exercise, then knowing what you’re going to do and when you’re going to do it is very important! At the beginning of each week, schedule your workouts like you schedule your meetings or appointments. Create a plan, know what you’re going to do and when you’re going to do it, and commit! You can even have an alternative day to make up your workout if something does happen.

✅Morning or Earlier in the day workouts. Plan your workouts in the morning or during your lunch breaks. This way you dedicate that time for you before the day slips away. Being busy throughout the day usually leads to fatigue by the end of the day and can make commitments to workouts later in the day harder.

✅ Boost Your Daily Activities
Try giving some of your daily activities a boost to get your movement in. Take advantage of every situation. This can be parking a little farther from the grocery store, taking the stairs instead of the elevator, walking while chatting on the phone, or walking during meetings that you do not have to participate in.

✅ Change Your Mindset Around Movement
Movement should not be looked at as an activity that you dread or that takes over your life. We want to view movement as a GIFT to yourself not a chore. If you wake up and think “I don’t have time to workout today” you’re most likely not going to find the time to get it done. If you wake up thinking of it as a priority and how much better you’re going to feel after its done you are more likely to find the time.

✅ Make It Enjoyable
Do something that you actually enjoy. It’s easier to get something done when you like the activity. Focus on what makes you feel the best, helps you to reach your goals, and is rewarding for your mind and body.