Is it the dairy though?

While everyone is unique and has their own personal health history, dairy may or may not be for you–that’s for you to decide and experiment with.

Lactose is a disaccharide, which means it contains two smaller types of carbohydrates: glucose and galactose.

Lactase is the enzyme that allows gut to break down lactose properly. The enzyme is produced by cells called enterocytes along the brush border. The brush border is part of the cells that line the intestinal walls.

When we have inflammation in the gut, our microvilli become blunted, enzymes like lactase aren’t produced in adequate amounts.

This can lead to a poor reaction to dairy like digestive issues, bloating, gas, headache/migraine, skin rashes/acne etc.

We can get to the root of our digestive issues and improve the overall health of our gut and try to reintroduce dairy again. I’ll be sharing another post about how to go about doing this!

🥛 🐄

Please don’t @me in the comments, this post isn’t for everyone. Don’t agree? Scroll on ✌🏼

Reshare from the amazing @hormonehealingrd give her a follow and check out her podcast!

#dairy#dairyintolerance#dairyintolerant#guthealth#guthealthmatters#nutritioncoach#nutritionist#nutrition#dairylove#dietculturedropout#regenerativeagriculture#itsnotthecowitsthehow#womenshealth#balancedlifestyle#healthylifestyle

Kicking off the week with #motivationmonday 💥🙌🏻
👇🏻Comment below & share with me how you stay focused in the face of low motivation?

💯 Truth be told, you are not always going to be motivated.

We already do things we might not wannnnnaaaa do often, because the benefits outweigh the cons. I am sure you’re not always motivated to go to work but you still go on those days & get it done- right?! 👊🏼 💥

So, how do we persevere in the face of low motivation?? #milliondollarquestion

Find your intrinsic motivation. You do have it, we just have to uncover it. 🕵🏻

•Who is the person you want to be?
•What does that person’s life look like?
•What do you value?
•What do you prioritize?
•What are your expectations of a healthy lifestyle?
•What outcomes are you expecting?

GIFT VS CHORE

🤔Taking the time to answer these question can help cultivate the mindset from thinking it’s a CHORE to thinking these actions are a GIFT for yourself.

🤍Nourishing your body and daily movement is a form of self-care… You will experience lifted mood, more energy, and less stress. This can translate into more patient parenting, more production at work, a more loving spouse and general a happier human. 🤍

This is the first part of my series of posts focused on motivation, discipline, self compassion and our goals this week to close down #mentalhealthawarenessmonth!
Stay tuned 🙌🏻

#onlinepersonaltrainer#nutritioncoach#onlinehealthcoach#fitnessgoals#workout#workoutmotivation#fitnesstips#trainertips#personaltrainer#fitnessmotivation#motivation#motivationtips#normalizementalhealth#mentalhealth#explorepage#discoverunder5k#psa#fitnesscoach#newyorkfitness#newwindsor#newwindsorny

😱THAT IS SO MUCH FOOD‼️

I can’t tell you how often I hear this, when onboarding new clients. We discuss the process of finding their true maintenance calories, and working towards a baseline of 1800-2200 calories per day. (Or more!!!!)

Most women come to me undernourished & over stressed. Many have been attempting a calorie deficit (and typically over-exercising) for 90% of their “fitness journey” meaning that their bodies are in a stressed out, down-regulated state. They are often skipping breakfast, or working through lunch, and then find themselves having an evening melt down followed up by a free frawl of whatever they can eat the easiest and quickest.

Intentional nourishment is one of the most fundamental aspects of my practice.

🤷🏻‍♀️How to get started?⁠👇🏻
⁠
🥭Nourish our bodies vs. restrict from our bodies⁠
⁠
🥭Provide enough calories from a balance of protein, carbs and fat⁠
⁠
🥭Take deep breaths⁠
⁠
🥭Be patient, focus on metabolic health > weight loss.

🥭Make stress reduction and down time (doing “nothing”) a priority⁠
⁠
🥭Eat frequently & consistently⁠
⁠
🥭Prioritize sleep⁠

🥭Increase daily movement (NEAT) 🔥

**These are estimations and suggested ideas only!
I made this by calculating foods & brands I use often in my fitness pal!

💞In my coaching program, we spend our time optimizing your metabolism, building muscle, and living your life, so that IF the time does come to enter a fat loss phase, it will be an easier & HEALTHIER progress!
💞Link for coaching in bio!

#onlinepersonaltrainer#nutritioncoach#eattonourish#nourishyourbody#reversedieting#reversediet#visual#infographic#fitness#carbs#fitfam#womenwhoeat#strengthtrainingforwomen

💡 Gelatin is a natural form of hydrolyzed collagen, which means it’s essentially a part of collagen that has been broken down into smaller units. Gelatin is also sometimes referred to as the “cooked form of collagen” because it’s obtained from heating collagen.

💡 While they have similar benefits the uses are very different. Collagen you can add to liquids and smoothies, and gelatin you prepare dishes or gummies with.

🤷🏻‍♀️If I HAD to recommend one over the other, I would say making dishes with gelatin (or gummies) might be more beneficial than adding collagen because of the potential digestive benefits.

Some of the main benefits of gelatin:

👉The major amino acid in gelatin is glycine, which is low in muscle and organ meats. It is anti-inflammatory, hydrophilic (hydrating), pro-thyroid, heals damaged intestinal lining (a.k.a. “leaky gut” and allergies) and improves hydrochloric acid insufficiency (weak stomach acid).
👉This anti-inflammatory amino acid balance helps also to regulate metabolism, maintain lean muscle mass, preserve bone strength and joint mobility and regulate cellular health.
👉Both glycine and proline (another amino acid that gelatin is rich in) are very Liver-protective (aids in Phase 2 Liver detoxification), increasing albumin and halting oxidative damage.
Used as a major source of dietary protein, it’s an easy way to restrict the amino acids associated with premature ageing.
👉Restricting dietary cysteine, while increasing dietary glycine (through a diet that emphasises things like broth, stew and additional gelatin) produces a greater extension of lifespan than achieved in most studies of total caloric restriction.
👉Hormonally, glycine opposes estrogen and favours progesterone sparing (a very good thing).
👉Gelatin balances the inflammatory protein makeup of muscle meat (eg: a gelatinous stew or steak + homemade jelly)
👉Gelatin is a nice change from ‘beefy’-tasting broth: neutral in flavour you can add it to anything: sweet or savoury.
🙌🏼Thank you @kittyblomfield for the list benefits 💞 Go follow her!

My go-to BRANDS:
•Great Lakes !
•@saturee_official www.saturee.com.au

VIDEO here: https://youtu.be/Jt9IPuhcZkQ

‼️It’s a fact that girls have a higher risk of anterior cruciate ligament (ACL) injuries than guys.

😱Some studies show that women face up to a 10 times higher risk of ACL injury than men.😱

Among many contributing factors to the increased risk are women’s hip and knee angle, hormone profile, and hamstring weakness. Although it’s impossible to change genetic traits, hamstring strength issues can be addressed.

70% of ACL tears are non-contact injuries so meaning during reactive training the landing and deceleration is when most injuries occur the most.

✔️ BOSU Squats
✔️Single-Leg Glute Bridges are an excellent way to strengthen the glutes, specifically the gluteus medius, which acts to stabilize the knee and prevent it from caving in.

Key Focus: Initiate movement by squeezing the glutes and driving the heel into the ground.

✔️ BOSU Glute Bridge—
Lie on back on ground with arms to sides
Bend knees and plant feet on BOSU Ball
Drive hips to ceiling
Slowly lower to return to starting position

Sets/Reps: 2×10

✔️ Rear-Foot-Elevated Split-Squat
Similar to the Single-Leg Glute Bridge, the Rear-Foot-Elevated Split-Squat forces you to maintain balance on a single foot. In addition to working the glutes, it strengthens the quads to provide stability at the knee and increase the joint’s ability to absorb force.

Key Focus: Keep the front foot flat on the ground and don’t allow the knee to move laterally. Be sure your stance is wide enough to maintain an upright posture.

🙌🏼 To prevent an ACL injury or begin recovery and return to play, make sure to focus on hamstring strength!!

Comment below if you find this helpful! 💯

#acl#acltear#correctiveexercise#correctiveexercisespecialist#nasmcertified#personaltrainer#onlinepersonaltrainer#fitnessmotivation#fitness#prehab#rehab#strengthtraining#strengthtrainingforwomen#womenshealth#bodyneutral#antidietpersonaltrainer#injuryprevention#hamstrings#kneeinjury#strengthening

Have you ever noticed that you feel different throughout the month during your workouts?

Less motivated? More Fatigue? Gastric distress? Bloat?

OR

is it MORE Energy? Stronger? Faster? Leaner?

It isn’t just in your head, as females, our body’s change week by week depending on where we are within our hormone cycle. AND LADIES, your body doesn’t care how much you can deadlift or much rather prioritize strength and fat loss goals, when it is preparing to create a life.

Lets take a look at what your performance looks like during the different phases of your cycle:

Follicular Phase (Days 1-14):

Estrogen IncreasesMood and Energy increase.

More lean muscle mass

Aerobic Capacity Increases.

More Insulin sensitive.

Strength and overall performance may increase.

Luteal Phase (Days 15-28):

Estrogen decreases and Progesterone increases.

Strength and overall performance may decrease a tad. (this is TEMPORARY).

Fatigue and Mood may decrease

Cravings might increase.

Bloating and Water retention increase.

Less Insulin Sensitive.

TLDR: If you are in the 1st half of your cycle-focus more on strength and explosive training like HIIT and more calming, restorative exercise like yoga, walking, hiking, accessory/mobility work during the second half.

This is working WITH your physiology–not against it!