Category Archives: personaltrainer

How your monthly cycle can impact body image.

🌀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

🥁 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

REMINDER: If you’re a woman adding intermittent fasting on top of exercise, can be harmful to both your performance and health!

⚠️If you’re adding intermittent fasting on top of exercise, you aren’t gaining any extra benefits.

Low energy availability is extremely common in females.

A 2019 survey of 1,000 female athletes across more than 40 sports published in the British Journal of Sports Medicine estimated the risk of low energy availability in women athletes at more than 47%.

Nearly half the performance-minded women may not be eating enough for their body to perform basic functions like creating muscle, regulating metabolism, and maintaining homeostasis after accounting for the energy they use for training.

💥 Diets such as intermittent fasting and keto disrupt kisspeptin production. Women are more sensitive to kisspeptin, neuropeptide that’s responsible for sex hormones and endocrine and reproductive function.

💥 Adding exercise to the equation just adds to the stress of denying our bodies important fuel sources. Our thyroid activity is depressed as a result, which messes with your menstrual cycle.

💥 The long-term effects of intermittent fasting with exercise for women athletes is endocrine dysfunction, increases in abdominal fat, more prone to depression, and subsequent fat gain.

Pretty much the opposite direction of your goals.

I think back on before I truly grasped this concept, not only was practicing intermittent fasting days, fasted workouts/cardio, I was also chronically under-eating and over-training in general. 😟 Never again!

👇🏻LMK What’s your experience with IF?

I’m excited to expand more on this topic for Wild + Well Fed wellness Collective in July! @iamannikanicole@wildlyonswellness

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:
PMID: 29860237
PMCID: PMC4818825
PMID: 27046965
Front. Endocrinol., 28 March 2018 | https://doi.org/10.3389/fendo.2018.00123
https://doi.org/10.1038/s41574-020-0363-7
Dr. Stacy Sims
#intermittentfasting#intermittentfastingforwomen#womenshealth#womensfitness#onlinepersonaltrainer#personaltrainer#onlinefitnesscoach#fitnesscoach#fitnessmotivation#strengthtrainingforwomen#nutritionist#womenarenotsmallmen#womensfitness#fitnessforwomen#dietculturedropout#bodyneutrality#intermittentfastingdiet

How to create a meal and recipe on My Fitness pal

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

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

❔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.

💡 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👇🏻

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

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

📌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).

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.

🙅🏻‍♀️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.

🙅🏻‍♀️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. 🧈⁣

🙅🏻‍♀️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!

Don’t skip your PRE and POST WORKOUT nutrition!

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