Tag Archives: sports

Pro-metabolic Strength Training Guide 2.0

🥁 Drumroll Please! 🥁I am so excited for this guide!

My intentions are to educate you on how to approach strength training while honoring your physiology.

When dealing with hormonal issues, PCOS, thyroid & adrenal issues, and autoimmune flare ups it’s important to be working WITH your physiology not against it.

👉🏻In these women, we typically see low thyroid hormone (either production, conversion or cellular uptake) and high cortisol. So, over-exercising or the KIND of exercise can potentially set you back, push you farther away from achieving hormone balance and reversing your symptoms. 🙅🏻‍♀️

As you know, my message centers on shifting away from the diet culture mentality, over exercising, and “earning” your food, and refocusing on learning to properly and intentionally nourish, appreciate & respect your body.

We can easily fall into the traps of the diet and fitness industry. We constantly chase perfection and the desire to alter our bodies because we live with the belief that we are not good enough. We want to be a smaller size, a smaller number on the scale. I’ve learned these lessons the hard way, as I’ve shared my fitness/health journey coming from a fitness/bodybuilding competition background & the health repercussions of competing.

Swipe through to learn more about it!
👉🏻slide 4 The Pro-metabolic Decision Tree: For clients and I, the top recommendations for non-negotiables prior to incorporating intentional exercise would be: close to ideal temps/pulses, adequate rest and nutritional intake. There is obvious nuance and context here, but this is a general guide.

If you’re low on rest, but really wanting to move your body more than walking/household chores, stick with the blue color-coded workouts which are more core & mobility focused, or a light yoga session. If you’re well rested and well fed, the purple color-coded Strength Training workouts are more appropriate.

LINK TO GUIDES HERE! Check out my FREE guide & pro-metabolic strength training guide available for purchase!

LINK to apply for 1:1 coaching 

#onlinepersonaltrainer #personaltrainer #prometabolic #fitnesscoach #onlinefitnesscoach #onlinefitnesscoaching #fitnessprogram #pcosfitness #womenshealth #womensfitness #strengthtrainingforwomen #strengthtraining #fitfam #womensfitness #thyroidhealing

Reasons to move your body, that aren’t weight or appearance focused!

Intention is 🔑 👇🏻

🧠 Intention is a mental state that represents a commitment to carry out an action or actions. Intention involves mental activities such as planning (If this happens, then I’ll do that) and forethought (Reflective to reflexive).

Have you ever thought about WHY you are engaging in your fitness & nutrition routine?

One of the main drivers behind WHY I used to exercise was to “change my body.” I spent years dieting and exercising to change my body and make her look a certain way. To be accepted. To be seen as worthy. These past few years, I’ve done some deep soul digging, therapy, and LOTS of unlearning and relearning. In this process, I found the Body Neutrality movement which promotes accepting and appreciating your body for what it can do for you, rather than for how it looks.

Instead of aesthetics being the main intention, the focus is more on how you want to FEEL and cultivating a positive body image through developing body appreciation.

Exercise is not meant to be a punishment. If your body needs a rest day, then give it a rest day. I work closely with my clients to build their programming with activities that they enjoy. More recreation, more walks, more FUN!

If your focus is to
•Improve confidence 🦸‍♀️
•Increase strength & performance 💪🏻
•Boost mood 😆
•Stress relief 😮‍💨
•Improve sleep 💤
•Boost energy ⚡️

You’re more likely to develop a positive body image through developing body appreciation. And have more FUN 🤩 in the process!

Exercise and movement are not meant to feel like a complete chore or punishment!

There are many reasons to move your body besides wanting to change the way you look. 💗

I work closely with clients to build their fitness programming with activities that they enjoy. We work to create a healthy relationship with exercise that is flexible and fulfilling. Not punishment or deprivation.

Looking for more support navigating your cycle with fitness & nutrition? Check out my pro-metabolic strength training guide! Check “programs” highlight reel to learn more!

✌🏼Link to apply for coaching 💗

#dietculturedropout#bodyneutrality#bodyneutral#onlinepersonaltrainer#onlinefitnesscoach#fitnessmotivation#motivation#intentions#desire#goals#personaltrainer#infographic#explorepage

PSA: Coffee is NOT breakfast!

⚠️ ☕️ 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

Healthy vs Unhealthy relationship with exercise

Have you ever thought about WHY you are engaging in your fitness & nutrition routine?

SWIPE through images below!

Over a year ago when the gyms shut down, it illuminated that I had obsessive compulsive exercise behaviors. I NEEDED the gym. It was my therapy. Now I know, therapy is therapy. And while exercise can enhance our mental state, for me how I was doing it, was destroying my mental & physical health.

Exercise addiction is a state characterized by a compulsive engagement in any form of physical exercise, despite negative consequences.

While regular exercise is generally a healthy activity, exercise addiction generally involves performing excessive amounts of exercise to the detriment of physical health.

It may also involve a state of dependence upon regular exercise, which involves the occurrence of severe withdrawal symptoms when the individual is unable to exercise.

Exercise addiction shows a high comorbidity with eating disorders with approximately 39-48% of people that have an eating disorder being addicted to exercise.

TLDR: An unhealthy relationship with exercise tends to involve rules and rigidity, be joyless, shame-based, and shame inducing.
A healthy relationship with exercise tends to be flexible and fulfilling. It varies in the type of movement we are doing and the amount of time we are devoting to that activity.

🙌🏼Freedom is exactly what I wanted, I wanted to live my life full of joy and experiences, outside of obsessing about my food and workouts.

🙌🏼And now I am doing just that.

💯 I choose every day to nourish my body, to eat enough food, I give myself plenty of permission for rest days, I train 3-4 times a week max. My health is improving, my soul is thriving! Patience is 🔑

If you’re wanting to improve your relationship with fitness & nutrition —Click here to apply for coaching❤️

#onlinepersonaltrainer#personaltrainer#onlinenutritioncoach#dietculturedropout#healthylifestyle#disorderedeating#compulsiveexerciserecovery#exerciseaddict#fitnessmotivation#fitness#balancedlifestyle

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

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

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
🚩 RED FLAG 🚩

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! 🙌🏼💜

#onlinepersonaltrainer#personaltrainer#biofeedback#metabolism

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!

#sustainability#metabolism#fitness#newyear#onlinepersonaltrainer#personaltrainer#fitnesscoach#onlinefitnesscoach#dietculturedropout#dietculture#trainertips#newyearnewme#weightloss#fatloss#protocol
#onlinehealthcoach#nutrition#personaltrainer#skeptical#wellness#health#priorities

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!! 💞

#onlinepersonaltrainer
#nutrtioncoach#cleanse#detox#dietplan#diet#dietculturedropout#eattonourish#nourish#restrictiveeating#eatingdisorderrecovery#eatingdisorderawareness#edrecoverywarrior#onlinenutritioncoach#cleanseday#juicecleanse#juicecleansedetox

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!

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

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.

BENEFITS OF LION’S MANE MUSHROOM FOR ATHLETES:

  • 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.

THE BOTTOM LINE

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

SOURCES:

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

References:

  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


#mushrooms#healingmushrooms#lionsmanemushroom#onlinenutritioncoach