Tag Archives: fitnesscoach

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

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⚠️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 restrictive dieting (low calories) negatively impacts your thyroid

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Your thyroid is a 🦋-shaped gland that powers every cell in your body. It sets the pace for your body to function and operate.

Thyroid health can be so confusing, especially because you don’t need to be diagnosed with a thyroid disorder to suffer from thyroid issues. Hypothyroidism or sluggish thyroid is much more common in women than hyperthyroidism—see symptoms on slide 6.

Swipe👉🏻 to learn how chronic dieting, under-eating, under-nourishing can lead to impaired thyroid function.

It’s important to understand that the years of stressors (Like: undernourishment, overexercising, lack of rest, sunlight, constant stimulation, trauma, halogen exposure, etc.) will not disappear overnight.

Here are some areas to focus on to bring back balance:

Managing STRESS — Developing positive stress coping mechanisms like: journaling, getting outside, asking for help, breath work, taking a bath, therapy, &hanging with pets. Be sure to prioritize morning and bedtime routines, quality sleep, gentle exercise, and support your circadian rhythm by getting enough natural light (and less blue light exposure).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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NUTRIENTS — Our thyroid requires specific minerals, like Vit. A, iodine, zinc, copper, selenium, etc. to properly function. Focus on nutrient-dense foods like shrimp, organ meats, bone broth, quality dairy, &fresh fruits.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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DIGESTION — We need to properly break down and absorb our food to get the nutrients our thyroid requires. We also need enough stomach acid for a healthy digestive process. Try adding in digestive bitters if you suffer from digestive issues.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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TOXINS — Specific chemicals called halogens (bromine, chlorine, and fluorine) compete with iodine and bind to thyroid receptors, preventing thyroid hormones from working properly. Filtering fluoride and chloride out of your drinking and bath/shower water helps those with thyroid dysfunction.⠀⠀⠀

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#onlinefitnesscoach#chronicdieting#hormoneimbalance#womenshealth#strengthtrainingforwomen
#thyroid#thyroidhealth#fitnessjourney

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

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❔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

PSA: Coffee is NOT breakfast!

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⚠️ ☕️ is NOT a meal⚠️

Most clients come to me undernourished and stressed AF. They are often skipping breakfast, and/or working through lunch, and then find themselves eating uncontrollably at night.

Waking up without an appetite is not a good thing 🙅🏻‍♀️ & drinking ☕️ on an empty stomach can cause blood sugar spikes, trigger acid reflux, increase feelings of anxiety and suppress appetite even further.

☝🏼One of the first habits to work on: eating within 30-60 min of waking by having coffee with or AFTER their meals.

This simple habit is GAME changing for energy and mood stabilization!

🏷 a friend who loves ☕️ and needs this info 🤎

Click here to APPLY for coaching!

#coffeeisnotameal#coffeeisntbreakfast#coffee#coffeelover#onlinenutritioncoach#nutritioncoach#fitnesscoach#personaltrainer#onlinepersonaltrainer#prometabolic#breakfast#morningroutine#morningroutine#habits#healthylifestyle

What you THINK will fix your body image VS what ACTUALLY fixes body image

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REAL TAlK 💥
Weight loss does not equal a better body image, or more happiness. Before you think going on a diet is the answer….👇🏻👇🏻

In recent studies, body appreciation & gratitude towards the body have been the central organizing variables within how to cultivate positive body image.

🤗Body appreciation has been defined as accepting, holding favorable opinions towards, and respecting the body, while also rejecting media, promoted appearance ideals as the only form of human beauty. (Avalon et al., 2005)

For me, I spent decades dieting and exercising to change my body and make her look a certain way. To be accepted. To be seen as worthy. These last two years I’ve done some deep soul digging to rebuild my identity around fitness to be coming from a place of excitement and joy. ✨✨

Body Neutral Fitness which is shifting the intention behind WHY you workout. 💪🏻 🏋🏻‍♀️

Instead of aesthetics being the main intention, the focus is more on how you want to FEEL, how you want to LIVE and optimizing your lifestyle to get there. Through this we are also cultivating a more positive body image through developing body appreciation.

To be clear-What we do together is not just a diet plan, or a cookie-cutter workout program.

✌🏼Link in bio to apply for coaching!
More info http://www.meganmefit.com

Sources:
•Body Image 12 (2015) 53-67
•DOI: 10.1.1002/eat.23238

#onlinepersonaltrainer#personaltrainer#fitnesscoach#dietculturedropout#bodyimage#bodyimageissues#bodyimagehealing#bodyimagemovement#bodyneutrality#bodyneutralfitness#weightloss#mindsetiseverything#mindsetmatters#confidence#healthcoach#wellness

Fitness has much more to offer than a side-by-side photo!

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There are many things not depicted in a before/after photo. IE: What were the eating behaviors, relationship with food, was it restrictive? What were their exercise behaviors like? Did they prioritize rest, recovery and hormonal health, and other biofeedback? Did they develop more confidence in the gym or an obsession about being lean & athletic? Was their training performance better? Or worse?

What’s problematic behind these images: By nature, they create comparison & 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 & afters. It’s all just during! It’s time to focus on the journey, 🗺 not a false destination! 📍

To be clear I’m not 💯 against before/after photos, they can be a great tool when used correctly if your mindset and relationship with your body are both in a good place. 🎯

As my coaching friend @rpendakur puts it “The job of a good coach is not only help you reach your goals; it’s also to minimize risk and get you there in the healthiest way possible. This doesn’t always mean the fastest way or according to your timeline. It also doesn’t mean that this will automatically happen in six, eight, or 12 weeks, even though transformations are constantly sold to us as such.”

That’s why in my coaching process we focus on body neutral fitness, & how they want to FEEL when they accomplish our goals. Success is a feeling ✨✨
•Reflecting on improved mood, energy and confidence
•Improved strength & endurance
•Less aches and pains
Just to name a few!

❤️Click here to Apply for coaching!


#beforeafter#transformationphoto#onlinepersonaltrainer#onlinehealthcoach#onlinenutritioncoach#fitness#fitnesscoach#onlinefitnesscoach#dietculturedropout#fitnessmotivation#newyorkfitness#trainerizetrainer#foodforthought#tweet#tweetgram#motivationmonday#bodyneutrality#bodyneutral#bodyneutralfitness

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

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🎉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!

#newyearseve#newyear#resolutions#goals#masterthebasics#stressmanagement#eatfood#protein#steps#movementismedicine#sleep#gratitude#strengthtraining#dietculture#sustainability#sustainable#onlinehealthcoach#onlinepersonaltrainer#trainerize