Tag Archives: sportsnutrition

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

How restrictive dieting (low calories) negatively impacts your thyroid

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

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

Lessons learned as a Fitness Competitor PODCAST INTERVIEW 91

It’s the time of year where committing to the “weight loss journey” and “improving our health” often begins.

So many people look to diets and detoxes to make up for all the food they ate over the holidays; unfortunately, these programs cater to the “quick fix” mentality because it’s easier to follow a 30 day detox than to improve your habits and overall lifestyle.

We are wired to look for a quick and easy solution rather than seeking long-term results.

A new diet can start off with good intentions, but can escalate quickly into an eating disorder-especially in women!

The National Eating Disorders Association reports that 35% of “normal dieters” progress to pathological dieting and that 20-25% of those individuals develop eating disorders.

I was honored to be a guest on Despina’s podcast episode 91

👉Link in Bio to listen!

As you know, my message centers on shifting away from the diet mentality, over exercising, and “earning” your food, and refocusing on learning to 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. The diet industry survives and thrives if we continue to feel and think that we are not good enough, and define our success by these parameters.

Here’s what we discuss in the episode:

I share my fitness/health journey coming from a fitness/bodybuilding competition background & the health repercussions of competing
Popular fitness myths
How to avoid bad fitness advice
How reverse dieting can be good for weight loss and for building a better relationship with food
Body neutral fitness

Can’t wait to hear what you think!

Comment below your favorite takeaway. Thank you for taking the time to listen!

Assessing Thyroid Function by using Basal Body Temperature

The thyroid is considered the “controller” of metabolism function from a cellular level. Metabolism can be thought of as the rate of energy production in the cell and the speed at which all processes happen in the body.

One way to assess thyroid function is by tracking basal body temp. This can be done under the tongue or armpit. You should do this this upon waking first thing and after your first meal. You can continue to do so before/after workouts which can give you clarity into how you’re responding to your training as well.

TEMPERATURE🌡
➡️Offers insight into your thyroid health
➡️Can indicate if ovulation has happened
➡️Provides insight to how well your body is using the energy you give it (Your body is like a thermostat; it produces heat when it can properly utilize your food for energy🔥)
➡️Provides insight to how well you are recovering from training

Low body temperatures are indicative of low thyroid function, possible inflammation, suppressed immune function, digestive problems, high stress, and estrogen dominance.

A warm body is linked with better immune function, good thyroid function, reduced inflammation, fertility, good elimination of toxins, and efficient and effective digestion.

Ideally, your temperature should sit between in Follicular phase is 97.2-97.8 F, Optimal average BBT second half: 98.4 F, with it being lowest in the morning and increasing after each meal and as your day continues.

PULSE💓
➡️Indicates how well your body & tissues are taking in nutrients and oxygen
➡️Shows the rate at which your body and your body’s tissues are capable of using and taking in nutrients and oxygen

An optimal resting pulse rate sits between 75-90 beats per minute.

This information goes directly against what we are taught in the fitness industry! I love this post from a colleague that discusses it more!

Using both temperature and pulse can show you a bigger picture.

If you have: a higher temperature and higher pulse OR a normal temperature and higher pulse → you’re likely actively stressed.

If you have: a lower temperature and lower pulse OR a normal temperature and lower pulse → you’re likely chronically stressed and experiencing some kind of metabolic suppression.

When temperature is consistently below 97.8 that indicates hypofunction of thyroid.

These tests aren’t 100% accurate, other things affect them. Use them alongside the other markers mentioned above ( aka do not look at them in isolation) to give you insight into your current metabolic state and what you need to improve.

To read more about the doctor that pioneered these tests grab a book called Hypothyroidism: The Unsuspected Illness – by Dr Broda Barnes.

Feeling lost and wanting more guidance in navigating thyroid health? Apply for coaching today!

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

Why women NEED protein

When on-boarding new clients, one of the first things we focus on is daily protein intake. I encourage clients to aim for at least 100 grams a day (definitely more when strength training).

Variety is KEY-eggs, dairy, organ meats, ruminant animals, warm water fish, seafood and poultry can make THE difference. Balancing protein with glycine rich gelatinous foods like meats with the joint, bone broth, gelatin and collagen helps us utilize the protein from muscle meats better.

Read more 👇🏻👇🏻

•A growing body of research suggests that dietary protein, specifically, can help promote satiety, facilitating weight loss when consumed as part of reduced energy diets.

•Studies show protein before and after a workout increases protein synthesis = muscle growth. It also preserves current muscle mass, which is part of a healthy aging process. 💪🏻

•The thyroid and liver have a high need for amino acids. The liver requires amino acids to breakdown estrogen, other hormones, toxins AND convert T4 into T3 for a high metabolic rate.

•Protein supplies the body with the amino acids it requires to make keratin – one of the structural proteins in our skin, hair, and nails. To boost your body’s natural keratin production, you need to consume an adequate amount of protein, as well as specific vitamins and minerals that support this process. 💅🏼

•Protein has a thermic effect upward of five times greater than carbohydrates or fat.

•Protein before bed supports muscle gains, performance and recovery from workouts.

Now enrolling NEW Clients!

Apply for coaching today!

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