Tag Archives: exercise

Optimal coaching includes tracking biofeedback

Optimal health is more than just physical!

Oftentimes, for clients that are experiencing negative feedback, there is an underlying cause that needs to be addressed, BEFORE physical transformation goals.

💤 Improper sleep or stress management can lead to hormone imbalances that inhibit recovery.

😣Digestive issues can be a sign of chronic stress, low stomach acid, and food intolerances.

🥺Mood, focus and libido changes may be linked to under-eating, hormonal imbalances, gut issues etc.

Ex: I had a new client eating 1700ish calories/day, HIIT boot camp style workouts 6x/week, missing her menstrual cycles, hungry all the time, mood swings, constipation, and poor recovery. Over the last year, we have gotten her calories up to 2500+ per day, switching her fitness programming to strength training with progressive overload (and DELOADs) Her period is BACK! Her digestion and recovery have improved, mood and energy have increased, and her hunger is feeling more controlled. 🙌🏼 So proud of you @brooklynnmarois

The only reason, I KNEW all these things, is because I asked.

Some coaches & programs DO NOT take any subjective or objective assessments before beginning & throughout your program

One of the many variables in fitness program creation is “training volume” (How much you’re doing in a specific time. That can be per workout and within the program itself)

In order to properly prescribe this, a coach needs to understand their clients: fitness level, goals, age, work capacity, recoverability, nutritional status, injury history and life stress.

IF your coach/trainer didn’t ask you any of these things, walk away slowly. 👋 😝

While physical changes are often used to measure progress, monitoring how you FEEL in response to your nutrition and exercise program is also important. It provides insights to how your metabolism is performing and which possible variables to manipulate in order to see improvements. 💥

📝 NOTE: Assessing biofeedback does NOT replace the need for lab work or medical attention. 👩🏼‍⚕️

Apply for coaching today! 🙌🏼💜


Questions to ask yourself before you start any “diet”

Swipe through below images!

Welp, it is the first week of the New Year 🗓. And every January, millions of Americans begin their new year with some sort of diet.

While I do believe you’ve got to “earn your right to diet” in the first place, if you ARE beginning a new dietary protocol, Please go through the slides and ask these questions 🙋🏻‍♀️ first!

Your diet should:
•Be sustainable
•Have an exit strategy (or at least a discussion of what to do next)
•Not require using supplements/products forever
•Work with your goals (Example: Keto diet when you’re an athlete)
•Work with your activity levels (aka you should be eating more than 1200-1400 calories!!)

These are just a few important considerations to ask before investing time, and energy into any new #dietplan. What questions would you add? 👇🏻

🤍Play the long game, and make your lifestyle sustainable!
☮️Contentment will bring freedom.
Click HERE to apply for coaching!


NO, You do NOT need a detox, cleanse or reset after the holidays!

🙅🏻‍♀️No detox, cleanse or reset needed. Its likely metabolic function that needs to be addressed.

💡 What you really need is a personalized plan with consistency and patience — Not a restrictive dietary protocol.🙅🏻‍♀️

⚠️The negative implications of fasting/cleanses need to be addressed – chronic energy depletion, lack of energy storage, lack of thyroid hormone conversion and sacrificing long term health for short term gain.

⚠️The less food you eat means more synthetic supplements necessary to get all the missing nutrients you are not taking in. 💊

⚠️The less food you eat means the less energy you have over time. 😴

⚠️Lastly, the more often you fast the less appetite you have. Who even wants an appetite these days? This gives you more time to work, work, work! (Sense my sarcasm?)🤪can Hustle culture be left in 2021 ?

While I know many folks who truly believe in the “magical power” of cleanses and detoxes….

The one fact that is indisputable when it comes to practicing prolonged restrictive protocols: this can and will reduce your basal metabolic rate and make it harder to maintain any weight lost OR lose in the future. It also causes nutritional deficiencies and more…. (I’ve learned this the hard way)

💰 Save your money & avoid these programs like you do The ‘vid. 🦠

👉🏼In my coaching program, you learn the nuances of metabolic function, the importance of nutritional periodization and how to live a happy and sustainable lifestyle! Click here to apply for coaching–let’s do this!! 💞


What to do for 2022-Focus on Mastering the Basics!

🎉Happy New Years 2022! As we see the weight loss ads, fad diet gimmicks, 30 day & 75 hard challenges all over the feeds, I’d like to offer the advice of MASTERING THE BASICS for your 2022 resolution goals.

Research on resolutions shows that only 40-60% of people maintain their NYE resolutions six months later. Folks may start off strong, but when they are doing unsustainable protocols, quickly lose steam, fall off, or even worse develop results that are opposite of what were desired in the first place. 🤷🏻‍♀️🙅🏻‍♀️

That’s why I recommend that for this upcoming year, we prioritize learning how to manage our stress better, because stress is truly the cause of so many of our health concerns. 🧘‍♀️
Next is sleep, proper fuel, daily movement, healthy digestion, awesome poops and THEN you can add in strength training, at least twice per week, but a 3-4 day split I think it’s the best way to approach it. 💪🏻 To clarify: yes, you should prioritize sleep and nutrition before getting your workouts in. 🙂

By mastering the basic habits of health, you are creating a sustainable routine. This solid foundation will give you the lasting results you truly desire.

If you’re ready to break free from ways of the past: eliminating your favorite foods, yo-yo dieting, and endless hours in the gym—2️⃣0️⃣2️⃣2️⃣is the year to do so.

Click here to Apply for my 8 week Foundations program! Let’s do this!


Sleep is SO much more than shut eye!

”Without enough sleep, we all become tall two-year-olds.” 😬Who can relate?

👉🏻Sleep is consistently the most underrated aspect of any health & wellness journey. & It’s one of the biggest priorities I focus on with clients, especially if they have an aesthetic goal.

💤 Creating & maintaining a bedtime routine is the best way to prioritize a good nights sleep.

Here are a few before bed SLEEP HACKS:

😴Block blue & green light, lower the temperature in your bedroom & reduce the volume on TV 1-2 hours before bed.

🛌 Be sure to sleep in complete darkness, wear sleep mask if needed

💤 Use a white noise app or air filter, or ear plugs if you’re a light sleeper.

😴Go to bed early around 9-10pm

🛌Use a guided meditation app (headspace, calm, insight timer)

💤Stick to a sleep schedule (even on weekends)

😴Use supplements to enhance sleep (200mg theanine, 500 mg gaba & Magnesium Glycinate )

🛌Get out of bed briefly if you do wake up.

How’s your bedtime routine? Let me know, are you going to incorporate any of these?👇🏻

Good sleep promotes good health. Sleep represents a third of every person’s life and it has a tremendous impact on how we live, function and perform during the other two-thirds of our lives. It is indeed as vital as the air we breathe and the food we eat, especially for those with chronic diseases or compromised immune systems.

”Happiness in simplicity can be achieved with a flexible mindset and nine hours sleep each night.” – Dalai Lama

✌🏼Ready to simplify your path to wellness? Apply for coaching today!

Top tips on tracking your meals/food

Macro-tracking can take some time to get the hang of, but doing so is well worth it! And there are ways to make it easier and more enjoyable so it doesn’t have to take up any more of your precious headspace.


1️⃣ Pre-Log your day ahead of time. Spend 10-15 minutes the night before to pre-plan and log your next day’s meals. Not only does it save you time from trying to log as you go, it also prevents you from making impulsive decisions in the moment.

2️⃣ Log your favorites first and work backwards. If you know you want a burger and fries for dinner, or maybe it’s a glass of wine with dinner, and or a piece of chocolate after lunch, log that first, then reverse engineer your day from there.

3️⃣ Repeat meals you enjoy eating often. Reduce decision fatigue by making a list of two to three go-to meals you don’t mind repeating and eat those throughout the week. For some variety, you can cycle through the same breakfast and lunch, while making a different dinner each night.

4️⃣ Purchase a simple food scale. You can find legit ones for <$30 at Target, or online. Start tracking/weighing! Put your plate on the food scale and zero it out (tare). Put your protein source on the plate, log the weight and zero it out. Repeat these steps for your carb, fat and veggie/fruits. If you zero/tare it out each time, you don’t have to worry about adding things up. Build your plate on the scale.⁣ You won’t have to do this forever, but right now you’re learning!

5️⃣ If your food has a barcode, scan the barcode directly into the app + adjust the serving size. If your food does not have a barcode, search for a verified entry for that specific food. Examples are “ground beef” or “cooked jasmine rice”.⁣

6️⃣ AVOID GENERIC ENTRIES such as “medium banana” or “large rib eye”. What do medium and large actually mean? Instead, find an entry for bananas in grams and an entry for rib eye in grams so you can be specific.⁣

7️⃣ Often people batch cook meat, which means you’ll be weighing the COOKED meat. The nutritional facts on the labels are for the RAW meat. Take the COOKED weight and divide it by .75 to get the raw weight that you log. (120g COOKED chicken is 160g RAW chicken…. 120g/.75 = 160g)⁣

8️⃣ Weighing a sauce or butter, honey etc? Put the jar on the scale and zero/tare it, take out your desired amount (a negative # will show on the scale) and log that number/weight.⁣

9️⃣ Focus on MACROS vs CALORIES. It may show that your macros are hit perfectly, but calories are either high or low. The reason for this is because nutrition labels have the discretion to round their data to the nearest “pretty” number essentially.⁣



3-5 meals daily works best for most. Choose times you can consistently eat each meal, and stick to those – this helps prevent cycles of under/overeating, or playing “macro tetris” too often.

Choose a primary protein source for each of your meals, & adjust the serving size until it gives you 25-50g protein, OR add another protein source to reach the 25-50g range. (We want to divide protein evenly between meals, most will hit their goal with 25-50g at each meal.)

Now you’ll know what carb sources will pair well with your proteins – choose 1-2 carb sources for each meal, and adjust serving sizes to fit your macros. (Making the meals around your workouts more carb heavy is more optimal.)

Your protein (and some carb) sources will have fat, so we’re waiting until last to add fats as needed to meals. (Timing these further from your workouts is more optimal.)

You now have a rough template you can build your days around, and tweak as needed for daily success (e.g. dropping fats when you know you’ll drink later.)


It’s Friday 1pm, when your friend texts you “Hey, let’s go to that winery tonight for dinner”

  1. Plug the foods you’ve already eaten today into your food log.
  2. Plug in your best estimate of what you’ll eat & drink at the winery–doesn’t have to be perfect, just a rough estimate so you can adjust the rest of your day to fit your goals AND enjoy the night!
  3. Plug in what you’d like to have, EVEN IF it pushes your macros over.
  4. Keep in mind you still need to hit your protein goal by the end of the day
  5. Don’t go to the winery super hungry, when you’re hungry, your inhibition is lower, and can make drinking worse. ⁣So don’t skip dinner. Just make your portion smaller.

Example: Say you planned to you have 1 cup Greek yogurt with fresh berries, with sourdough & honey before your afternoon workout and chicken thigh veggie stir fry on a bed of soaked rice for dinner. Instead make a mineral dense protein shake, (recipe reel on Instagram) keep your chicken and stir fry with veggies and reduce the rice size portion.

Now that you’ve adjusted your day around the boxes you need to tick to continue to make progress with your goals, you should be able to enjoy your night out on the town and still be within 5-10 g of your goals!

This tip is SO CRUCIAL it’s worth repeating: You will find at the end of the day, it will be much easier to achieve your goals when you spend 10-15 min at night to pre-log your day the night before.

#macros #trackingmacros #macrotips #nutritioncoach #flexibledieting

The benefits of Lion’s Mane Mushrooms

🍄 🧠 Lion’s Mane is large and has a shaggy appearance with white cascading spines that resemble a lion’s mane, hence the name. It is known as the “smart mushroom”, related to how it can improve mental clarity, focus, alertness, nerve health and overall brain support. But that’s not all, it has been shown to improve athletic performance too!

What makes lion’s mane mushroom so special?

This mushroom contains high amounts of a compound called β-glucan polysaccharides, which is a type of naturally occurring glucose polymer found in cell walls of certain fungi and bacteria. This mushroom is also rich in, lectins, proteins, lipids, hericenone, erinacine and terpenoids, which is basically everything an athlete needs for top performance. Along with β-glucan, these compounds are responsible for many of the health benefits associated with lion’s mane.


  • Contains anti-fatigue properties and increases energy.
  • Improves concentration, focus, and overall cognitive function.
  • Reduces inflammation and recovery time.
  • Accelerates fat metabolism.
  • Improves gut health.
  • Boosts the immune system

Anxiety and Depressive symptoms have also been reduced in humans fed 2g of lion’s mane, via cookies, over the course of 4 weeks. There was a significant difference between groups on the measurements of concentration and irritability, favoring the lion’s mane group.


It is well known that proper training, nutrition, and supplements are integral pieces in an athlete’s progress. Lion’s mane mushroom continues to gain popularity due to its various health benefits, however the potential benefits for athletes makes it a unique food for sports nutrition. Studies continue to show the positive physical and mental outcomes from utilizing lion’s mane. There are several ways to incorporate lion’s mane mushroom into your diet, this includes eating them whole or taking lion’s mane extract as a nutritional supplement. Athletes looking to further advance their performance should consider our newest lion mane’s supplement to add to their daily routine for optimal results.

We have been adding one serving to our morning protein smoothie! @ommushrooms

❔What brand to get❔
7 Best Lion’s Mane Supplements (in no particular order)

•Mind Lab Pro — Best Lion’s Mane Supplement Stack
•Nootropics Depot Lion’s Mane 8:1 Extract — Best Lion’s Mane Mushroom Capsules
•Om Mushroom Superfood Lion’s Mane Organic Powder — Best Lion’s Mane Mushroom Powder
•Real Mushrooms Lion’s Mane Capsules — Best Organic Lion’s Mane Supplement
•Genius Mushrooms — Best Mushroom Supplement With Lion’s Mane
•Host Defense Lion’s Mane — Best Lion’s Mane For Overall Health
•Double Wood Supplements Lion’s Mane Mushroom — Best Lion’s Mane For The Money


PMID: 29953363 PMID: 20834180  PMID: 20834180 PMID: 24266378


  1. Mudge, K. (2017, April 09). Lion’s Mane: A new candidate for profitable forest mushroom cultivation. Retrieved October 28, 2018, from http://smallfarms.cornell.edu/2015/04/06/lions-mane/
  2. Akramienė, D., Kondrotas, A., Didžiapetrienė, J., & Kėvelaitis, E. (2007). Effects of ß-glucans on the immune system. Medicina, 43(8), 597. doi:10.3390/medicina43080076
  3. Khan, M. A., Tania, M., Liu, R., & Rahman, M. M. (2013). Hericium erinaceus: An edible mushroom with medicinal values. Journal of Complementary and Integrative Medicine, 10(1). doi:10.1515/jcim-2013-0001
  4. Liu, J., Du, C., Wang, Y., & Yu, Z. (2014). Anti-fatigue activities of polysaccharides extracted from Hericium erinaceus. Experimental and Therapeutic Medicine, 9(2), 483-487. doi:10.3892/etm.2014.2139
  5. Brandalise, F., Cesaroni, V., Gregori, A., Repetti, M., Romano, C., Orrù, G., . . . Rossi, P. (2017). Dietary Supplementation ofHericium erinaceusIncreases Mossy Fiber-CA3 Hippocampal Neurotransmission and Recognition Memory in Wild-Type Mice. Evidence-Based Complementary and Alternative Medicine, 2017, 1-13. doi:10.1155/2017/3864340
  6. Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: A double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3), 367-372. doi:10.1002/ptr.2634
  7. Nagano, M., Shimizu, K., Kondo, R., Hayashi, C., Sato, D., Kitagawa, K., & Ohnuki, K. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomedical Research,31(4), 231-237. doi:10.2220/biomedres.31.231
  8. He, F., Li, J., Liu, Z., Chuang, C., Yang, W., & Zuo, L. (2016). Redox Mechanism of Reactive Oxygen Species in Exercise. Frontiers in Physiology, 7. doi:10.3389/fphys.2016.00486
  9. Abdullah, N., Ismail, S. M., Aminudin, N., Shuib, A. S., & Lau, B. F. (2012). Evaluation of Selected Culinary-Medicinal Mushrooms for Antioxidant and ACE Inhibitory Activities. Evidence-Based Complementary and Alternative Medicine, 2012, 1-12. doi:10.1155/2012/464238
  10. Choi, W., Kim, Y., Park, B., Kim, J., & Lee, S. (2013). Hypolipidaemic Effect of Hericium erinaceum Grown in Artemisia capillaris on Obese Rats. Mycobiology, 41(2), 94-99. doi:10.5941/myco.2013.41.2.94
  11. Hiwatashi, K., Kosaka, Y., Suzuki, N., Hata, K., Mukaiyama, T., Sakamoto, K., . . . Komai, M. (2010). Yamabushitake Mushroom (Hericium erinaceus) Improved Lipid Metabolism in Mice Fed a High-Fat Diet. Bioscience, Biotechnology, and Biochemistry, 74(7), 1447-1451. doi:10.1271/bbb.100130
  12. Wang, M., Konishi, T., Gao, Y., Xu, D., & Gao, Q. (2015). Anti-Gastric Ulcer Activity of Polysaccharide Fraction Isolated from Mycelium Culture of Lions Mane Medicinal Mushroom, Hericium erinaceus (Higher Basidiomycetes). International Journal of Medicinal Mushrooms,17(11), 1055-1060. doi:10.1615/intjmedmushrooms.v17.i11.50
  13. Sheng, X., Yan, J., Meng, Y., Kang, Y., Han, Z., Tai, G., . . . Cheng, H. (2017). Immunomodulatory effects of Hericium erinaceus derived polysaccharides are mediated by intestinal immunology. Food & Function, 8(3), 1020-1027. doi:10.1039/c7fo00071e
  14. Diling, C., Chaoqun, Z., Jian, Y., Jian, L., Jiyan, S., Yizhen, X., & Guoxiao, L. (2017). Immunomodulatory Activities of a Fungal Protein Extracted from Hericium erinaceus through Regulating the Gut Microbiota. Frontiers in Immunology,8. doi:10.3389/fimmu.2017.00666


It’s not only the stress, but also our reaction to it.

🧠 Mindset and awareness MATTER more than you may think. 🧐

Your mindset around being stressed is just as influential as the actual stress you’re experiencing.

While in a stressed out, sympathetic state our decision making will be impulsive, emotional, and geared towards instant gratification. (Likely not ideal for your health goals 😬)

Let’s dive deeper:

How do you perceive stress? How do you recognize and monitor your stress levels?

Do you view the stress you’re experiencing as:

Enhancing (a challenge to overcome) Or Debilitating (problem).

When in a 🌱 growth mindset, approaching stress as a challenge you CAN and WILL overcome, the science shows you’ll have a more adaptive cortisol response.

Viewing stress more positively seems to encourage people to cope in ways that help them thrive, whether it’s tackling the source of stress, seeking social support or finding meaning in it. The ability to learn from stress is built into the basic biology of the stress response.

Taking the time to reflect and learn. Adapt, overcome and implement your intentions is key 🔑

✌🏼Link in bio to apply for coaching


How to avoid bad fitness advice….

REAL TALK: There are a lot of “wellness” and “fitness” influences out there, who are highly disordered in their own relationship to food, who then promote their disordered beliefs as “wellness”. -Jennifer Rollin.

Nearly everyone on social media is an “expert” these days. How can you tell what’s good, what’s so-so, and what information might actually harm you?

Yes, Credentials matter. Ideally, your information is coming from those who are educated. But even these folks can be spreading misinformation. I’ve seen it here on the ‘gram and Clubhouse.

MOST IMPORTANTLY, your coach/mentor/personal trainer should know the “WHY” and the “HOW” behind their recommendations. Ex: Registered Dietitians, Certified Nutrition coaches, ISSA, NCSF, ACE, NASM are some top programs in the USA.

If you are interested in working with someone, drop into their DMs, ask them about their education, what do those letters behind your name mean?

Make sure when they do teach you new things, it isn’t always slanted to sell you stuff. If everything ends up in a glute band or supplement, they just want your money and want to fill your head with whatever convinces you to buy their products.

Always ask…Why am I doing this?

How does this work?

What is happening inside of my body to promote these changes?

How will this help me achieve my goals faster while keeping me safe and healthy?

Can you teach this to me another way so I firmly understand it?

BOTTOM LINE: If something feels off, triggering, or harmful to you-unfollow the account or start asking questions

🤍✌🏼Link in bio to apply for 1:1 coaching!


A carrot a day keeps estrogen at bay. Well, it helps 😝

Well, it helps 😝But let’s talk about estrogen dominance, because it is painfully common in today’s women. Because of the toxic world we live in, the processed food we’re surrounded with, the stress we’re consumed by, the amount of soy + PUFAS we’re consuming, the low protein diets we’re prioritizing ALL contribute to what we call estrogen dominance (too much estrogen, especially in relation to progesterone + testosterone).

Now, let me preface by saying I’m not a hormone expert, I’m just a girl who is on the road to balancing her own (still bringing down my own estrogen but my progesterone has gone from low to amazing!).What can too much estrogen manifest as?

•low libido or CRAZY high libido (see our Freely Rooted podcast episode on this)

•thyroid disorders

•painful or irregular cycles

•mood swings, depression, anxiety

•headaches + migraines (especially cyclical)

•acne + gut issues

•breast tenderness

•weight gain(And so much more)

What we need to understand about estrogen dominance is that we HAVE to support progesterone, not *just* focus on how to get “rid of” excess estrogen. And you want to know the best way to do both of those things? *drumroll please*


When you shift your diet to being mineral-focused, adding bio-available nutrients from things like well-sourced animal protein + quality carbohydrates + saturated fats your body’s hormone balancing ability will SHOCK you. The foundations of both increasing progesterone and lowering estrogen have a whole lot in common (and I formulated the meal plans with all of these principles in mind! Check out my reviews highlight for lots of stories from woman who went from painful periods, etc., to thriving).If we have thyroid issues, cycle issues, autoimmune issues – we HAVE to be mindful of hormone-supporting activity. I’ve been blown away at how my own have moved toward balance over the last year (and check out my healing crisis highlight if you are pursuing prometabolic eating and not feeling quite so balanced yet).

It’s amazing what a full year of raw dairy, ⬆️ carbs, ⬇️ raw veggies +⬇️ nuts and seeds did for my hormones!

Repost from fallondanae