Category Archives: personaltrainer

Why before and after photos can be harmful

Leave a reply

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 https://forms.gle/cFJakvt746dkDUvMA 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 the 75 HARD challenge won’t help you with your goals & can damage your health instead….

Leave a reply

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! 

What about milk alternatives ?

Leave a reply

Today, I wanted to share @hormonehealingrd post on Milk alternatives.

Let’s start with comparing the top 4 most common milk alternatives to actual milk:⁣
⁣
1 cup of milk has about 150 calories and 8g of protein, fat, and carb. This makes it an extremely balanced food. ⁣
⁣


When replacing milk with something else, it is important to keep this in mind.⁣
⁣
If you swipe to the second image, you will see that none of the milk alternatives were as balanced in macros. ⁣
⁣
They also all lacked protein except for soy milk. Many people have soy allergies or health concerns when it comes to soy. It also often contains synthetic additives and isn’t the best flavor-wise, therefore, I don’t recommend it.

⁣


⁣
The other concern when it comes to these alternatives is that they all contain anti-nutrients called phytic acid. These bind to minerals and reduce absorption. ⁣
⁣
Lastly, almonds and soy both contain polyunsaturated fatty acids AKA PUFAs. ⁣
⁣These types of fat are less stable and can create more stress and inflammation in the body. ⁣
⁣
So what milk alternative do I recommend? ⁣
⁣
Hands down, coconut milk 🥥⁣
⁣
Coconut milk is much lower in phytic acid, it has saturated fats and medium chain triglycerides, which are both beneficial for hormone & metabolic health, AND it’s high in potassium (great for thyroid and overall health). ⁣
⁣
The biggest thing to remember is that there is very little protein in coconut milk. ⁣
⁣
If using it for a substitute for something like Greek yogurt, you’d want to make sure you add some protein in there (collagen or bone broth protein is a great option). ⁣
⁣
I hope this breakdown was helpful when considering a milk alternative. Please check out my dairy series for more info on successfully including dairy in a hormone friendly diet 🤓⁣ 🤍

Repost from @hormonehealingrd

#nutrition#controversialtopics#milkalternative#dairyfree#nutritionist#coconutmilk#milk

Supplements to be cautious with

Leave a reply

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…

Leave a reply

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 ✌🏼💜
🇺🇸 🎇 Use Discount code HOLIDAY to save 10% off first billing cycle!

#reframeyourthoughts
#cbttherapy#onlinenutritioncoach#nutriton#nutritionist#dietculturedropout#mindsetmatters#flipit#selfdevelopment#selfcompassion#awareness#awarenessiskey#explorepage
#onlinepersonaltrainer
#hudsonvalleyny#newwindsorny#newyorkfitness#healthylifestyle#whatyouthinkyoubecome

Words of advice that may help improve your body image….

Leave a reply

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

PSA: Your watch has no idea how many calories you burn

Leave a reply

Your watch ⌚️ doesn’t have a clue how many calories you burn 🔥

•A study published in International Journal of Environmental Research and Public Health, Researchers have found that, five brands of commercially available fitness trackers on average, were reasonably accurate with measuring heart rate, but wildly ineffective at estimating calorie burn 🔥 for energy expenditure.

🤪The scientists found that the wearables overestimated calorie burn by 14 to 23%.

Those findings reinforce a 2017 study at the Stanford School of Medicine, in which researchers looked at seven popular fitness trackers:

•Apple Watch
•Basis Peak
•Fitbit Surge
•Microsoft Band
•Mio Alpha 2
•PulseOn
•Samsung Gear S2

All devices scored poorly, with a medium error range being from a dismal 27.4% for the Fitbit, to shockingly bad 96.2% for the PulseOn.

While these trackers can be useful, You can see if you upped your activity or intensity from the day or week before to gauge your own progress.

But please don’t go trusting these numbers as facts.

MDPI Source: ijerph16173037

#onlinepersonaltrainer#personaltrainer#fitness#smartwatch#calorieburn#psa#fitnesscoach#healthylifestyle#calories#cico#cardio#cardioworkout#heartratetraining#strengthtraining#orangetheoryfitness#orangetheory#hiitworkout#hiit#hiitcardio#hiitcardioworkout#stepgoal#getyourstepsin#neat#newyorkfitness#truthbomb#science#evidencebased#publicserviceannouncement#explorepage

Why you shouldn’t skip rest days…

Leave a reply

PSA: Skipping rest days doesn’t make you a badass. 🙅🏻‍♀️

It does get you more tired, stressed, inflamed and farther from your goals though. #hardtruth

💤 What to do on rest days:
Hydrate 💦
Focus on your nutrition 🍴 (adequate carbs & protein)
Light movements like walking and stretching 🧘‍♀️

What NOT to do:
Drastically Reducing your calories or carb intake- I see this strategy often, which is based on the assumption you don’t need as much ⛽️ because of less activity. From my perspective, this can create unnecessary stress, potential disordered eating behaviors and it’s best to consume your usual amount of calories on rest days to ensure muscle growth and recovery.

Benefits 👇🏻

1. Allows time for recovery
•Contrary to popular belief, a rest day isn’t about being lazy on the couch. It’s during this time that the beneficial effects of exercise take place. Specifically, rest is essential for muscle growth.

2. Prevents muscle fatigue
•Remember, exercise depletes your muscles’ glycogen levels. If these stores aren’t replaced, you’ll experience muscle fatigue and soreness.
Plus, your muscles need glycogen to function, even when you’re not working out. By getting adequate rest, you’ll prevent fatigue by letting your glycogen stores refill.

3. Reduces risk of injury
•Overtraining also exposes your muscles to repetitive stress and strain. This increases the risk of overuse injuries, forcing you to take more rest days than planned.

4. Improves performance
•Rest has the opposite effect. It increases energy and prevents fatigue, which prepares your body for consistently successful workouts.

5. Supports healthy sleep
•While regular exercise can improve your sleep, taking rest days is also helpful. Rest can help you get better sleep by letting your hormones return to a normal, balanced state.

💞✌🏼Link in bio for coaching

#onlinepersonaltrainer#personaltrainer#onlinenutritioncoach#nutritioncoach#restdays#restday#restdaybenefits#dontskiprestday#disorderedeating#dietculturedropout#fitnesscoach#fitnesscoaching#education#newyorkfitness#hudsonvalleyny#explorepage#nourishyourbody#nourish#carbs#eatyourcarbs

Lack of willpower is actually NOT a thing…

Leave a reply

“Lack of willpower” is actually NOT a thing. It’s typically a mindset issue.

Willpower/self-control is like a muscle, it can be trained to grow stronger and it gets fatigued. Under stress in particular, our self control is drastically reduced. Even though it gets “worn out”, we must understand our mindset limitations are a larger contributing factor.

Let’s start with How do you perceive self-control? Do you have it? Do you not? Can you change it? Are you aware of when your self control is compromised? And why? Awareness here is 🔑, then you can begin working backwards. Where is it stemming from? Like my most recent post, you can’t change what you don’t know needs changing.

Maybe where you need to start, is it with more self-control at all… But simply awareness.

1️⃣Begin with awareness, self-monitoring your behaviors to understanding your triggers.

2️⃣Stress reduction can also do wonders! Stress is an energy sucker! When you have less stress, you’ll have more energy available for alllllll the other things! More posts on this to come.

And maybe 🤔 you do need some tough love for more “willpower”, let me ask you this:

Is some discomfort now worth it, if you know it’s only temporary to make progress? How will you benefit from succeeding?

The stronger you are focused on the personal pay off, the more likely you are to follow through with desired behaviors. That’s you flexing your willpower muscle 🙌🏻💯 The deeper your why (the intrinsic drive) the stronger you’ll be!

Link in bio for coaching 🤍

#onlinepersonaltrainer#willpower#mindset#awareness#personaltrainer#fitnessmotivation#nutriton#strengthtraining#mindsetmatters#dietculturedropout#icaniwill#trainertips#newwindsorny#hudsonvalleyny#newyorkfitness

What is the FIRST and MOST IMPORTANT step in changing your behaviors?

Leave a reply

Step ☝🏼 in cultivating change is awareness.

Awareness doesn’t equate to change though.

Cultivating self awareness around triggers, emotions, and self-limiting thoughts that lead to our behaviors is a very important part of the process. 🌀

🎯 Over time the target is to self manage the point of trigger before the behavior itself, “head off” our emotional chain reaction that leads to the unwanted behavior.

Awareness is the 🔑 that begins the ability to implement your intentions.

You have goals and desires, now you must bridge the gap to behaviors and actions.

Awareness is part of how you get there 💕

Link in bio to apply for coaching 🤍

#fitnesscoach#nutritioncoach#onlinepersonaltrainer#personaltrainer#mindsetiseverything#mindsetmatters#mindset#awareness#goals#newyorkfitness#hudsonvalleyny#westpointny#fitnessmotivation#awarenessiskey#awarenessispower
#behaviorchange#mindset#selfcompassion#healthylifestyle#healthyeating#health#healthiswealth#sustainablefitness#sustainablenutrition#trainertips