Category Archives: Sports Nutrition

Wellness Simplified Coaching with Meganmefit

Megan offers an online fitness training program through Trainerize app, that involves movement screenings to address any muscle imbalances and individualized fitness programing specific to your goals, with detailed videos for demonstration, daily habit coaching, supplementation recommendations, weekly check-ins, mindset support & on-demand workout videos! everything you need for your success.

Nutritional Guidance-Megan uses a holistic approach to foods and Nutrition. Her philosophy is simple and easy to follow, by providing an education on how to nourish your body appropriately while enjoying your favorite foods. She reviews your food logs each week providing individualized guidance and support depending on your specific needs, creating an individualized Balanced nutrition program that is sustainable called Intentional nourishment. it is not about following “rules” or restrictions that create deprivation— we focus on creating healthy habits that facilitate lasting results.

I’ve been trying to find the words to market what I do with clients and while it’s an organic process that is unique to each individual, I believe the second slide describes the core elements of what we dive into together. 💕

This program has evolved so much since it launched in the the beginning of this year and I’m so proud of what we are accomplishing!

For more info check out my website &
my testimony highlight reel on profile to read more from past/current clients!

✌🏼Link to apply to coaching!

Why the 75 HARD challenge won’t help you with your goals & can damage your health instead….

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 ?

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


Supplements to be cautious with

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.


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…

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!⁠

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!


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

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 🤍


Why Intermittent fasting may not be ideal for Mental Health:

🙅🏻‍♀️ #unpopularfact
Intermittent fasting is certainly not for everyone; individuals who are pregnant, have diabetes, or have struggled with disordered eating should not follow any intermittent fasting lifestyle.

Here are my top 3️⃣ possible side effects of intermittent fasting and how they impact mental health….
1️⃣ Brain Fog and other cognitive side effects 🧠 The brain and body have to adjust to not getting consistent fuel every couple hours, this can lead to blood sugar swings, mood changes, headaches and even fuzzy thinking.

2️⃣Feelings of frustration or failure 😣
For most people it’s not natural to go 5+ daytime hours without eating, feeling frustrated by the demanding structure of IF could lead to eating between meals, or binge eating, followed by feelings of guilt and disappointment.

3️⃣ Can lead to eating disorders and disordered eating tendencies 🍽
Only eating between certain time windows may limit many opportunities for eating, and therefore lead to the under consumption of food and calories.

Some people may develop eating disorders or disorder eating tendencies due to the stress and hyperfocus on food, calories and the time.

Furthermore, following this structure may lead to ignoring of bodily cues of hunger and fullness.

Food may be viewed less important as following the structure is, and may consciously or unconsciously under eat for their body‘s needs, leading to physical, emotional, and hormonal side effects, such as loss of menstruation, hair loss, and dis regulated blood sugars.

💯 Keeping up with ANY strict way of eating is difficult.

🎯 To build a better relationship with food, you might consider trying mindful eating practice or intuitive eating.


Should I limit or reduce Saturated fat intake?


Saturated fats and Health:

The recommendation to limit dietary saturated fatty acid intake has persisted despite the mounting evidence to the contrary. Most recent meta-analysis of randomized trials and observation studies found no beneficial effects of reducing SFA intake on cardiovascular disease and total mortality, and instead found protective effects against stroke.

Yes, protective effects. 🙌🏻

A recent study published in the American Journal of clinical nutrition reports no association between unprocessed red meat and poultry intake & the risk of early death, heart disease, cancer or stroke.

This is a large scale perspective cohort study with a more diverse population and broad patterns of diet then previously reported studies. It includes information from 134,297 people from 21 countries spanning 5 continents. 🌎

🥛🥩🧀Whole fat dairy, unprocessed meat, and dark chocolate are saturated fatty acid rich foods with a complex matrix that are not associated with the increased risk of cardiovascular disease. They totality of available evidence does not support further limiting the intake of such foods. 💯👏🏻

Thank you @apseyfarms and @strong.sistas for the information and advocacy! 🤍💯 🐄 🐮 🥛



Do you REALLY need the candida cleanse?

  1. Is #candida overgrowth plaguing the population? 😲 👉🏼👉🏼
    I went to the experts @vitaminphd & @andreahardyrd to bring YOU the facts!🤝

    Candida, or yeast is a fungus that naturally occurs all over our bodies – in our mouths, rectums, vaginas, and on our skin. It’s part of our ‘mycobome’ – (think microbiome but for fungus!)

    While candida can be opportunistic, most of the time it exists in harmony with the rest of our microbes. However, there are practitioners quick to blame ‘candida overgrowth’ in anyone with gut symptoms, fatigue, and weight gain as the culprit. Followed by the prescription of dietary restrictions and a pile of supplements. But what are the facts?

    a spit test or stool test CANNOT diagnose candida – we would expect to find yeast there! Researchers are looking at small bowel cultures to diagnose fungal overgrowth in the gut, but so far, a higher level of yeast hasn’t always correlated with symptoms.

    dietary patterns do not appear to ‘cause’ candida! In fact, one well designed study found no association between refined carbohydrate intake and presence of candida.

    diet cannot ‘treat’ candida! While you might feel better on a diet lower in refined carbs, we need to ask ourselves, did improving diet quality account for symptom improvement?

    candidiasis can occur in the gut – but is typically seen in someone severely immunocompromised – for example undergoing cancer treatments or with HIV. Candidiasis needs to be treated with anti-fungals – not diet!

    many times, there are evidence based explanations for your symptoms – and ones that don’t require crazy restrictive diets. (hello – so many patients get ‘blamed’ for not following dietary protocols strictly enough and that’s why they’re not getting better? A more likely answer is, they didn’t have candida in the first place.)

    Bottom line: fungi makes up a normal part of your guts ecosystem. While it can be opportunistic, there has to be significant compromises to your gut and immune system to make space for yeast to grow. If anyone wants to do a spit or stool test to ‘diagnose’ candida or *gasp* does it based off a constellation of symptoms – you may want to question their approach. #onlinepersonaltrainer #personaltrainer #nutrition #nutritioncoach #cleanse #dietplan #diet #candida #candidadiet #detox #science #trainertips #explorepage #explore #evidencebased

How to shift from Low carb/Keto to a metabolically supportive diet

First off, YAY! honoring your physiology and your body! Keep in mind this process will look different for everyone, depending on where you are coming from.

•Were you someone that was performing HIIT workouts fasted and eating 50-100g carbs per day?
•Or someone who just cut out breads and pastas throughout the week and binged on them once and while?
•Or maybe you were eating low carb and not even meaning to! That happens too!!

☝🏼FIRST AND FOREMOST- Adding carbs back in slowly is ideal.
Because your body is experiencing insulin resistance, it will be less tolerant to utilizing glucose and starches in particular may be bothersome.

🧂 Keto and low carb are high stress in nature on the body which means rapid mineral depletion. Sodium, Potassium, Calcium and Magnesium are all necessary for proper glucose utilization and overall thyroid health.

The TYPE of carbs you eat matter: Start with raw honey, fruit, coconut water, fruit juices, dairy and see how those feel. These require less insulin.
Add carbs at every other meal, and slowly increase until you are having carbs with every meal.

Steady and consistent protein consumption. Ideally coming from the most bioavailable sources (animal products).

Slowly drop your fat intake, and gradually increase your carbs. If your dietary intake shifts to high carb and high fat, this will likely cause weight gain. If you want to go ALL-IN on this process (that’s what I did–just be conscious of that fact)

For example: 1800 calories at 70% fat 140 g per day and 15 % carb at 67.5 g per day.
Start by decreasing fat by 5g and increasing carbs by 10g.
1800 daily calories= 135 g fat and 77.5 g carbs. See how your body feels. Stay there for a week at least. Slowly make adjustments so that eventually fat is more like 20-30% of overall calories and carbs are 40-60% of overall calorie intake.

Experiment and let your body lead you in this process!
IF you want more help in this–link for a consultation call is in BIO!