My 11 point dinner. I ❤ me some Italian sausage, and I didn't want to deprive myself of fries (made in the airfryer). I went to Bed Bath and Beyond this weekend and bought a food scale, so I measured the fries out after cooking. Didn't finish everything but will snack on it for a while. Yum! #ww#broccoliismyjam#week1#weightwatchers#lifestylechange
Alexa, play Juice by Lizzo.
So I’ve been off the train for about a week now. Not caring about my diet or really exercising, so I’m at least getting back to the gym tonight and hopefully everything will be back to normal tomorrow. While I’m a little upset that I let myself get this sidetracked, I don’t regret it. I went to Chicago over the weekend to visit friends I hadn’t seen in years and I had an amazing time. Making a lifestyle change means that you’re not going to be perfect all the time. When you’re out with people, you’re going to enjoy a drink or go out to eat at a place that would laugh at the idea of putting a salad on the menu. I might have fallen off the horse, but I’m getting back up-slowly but surely lol
But seriously, everyone needs to listen to Lizzo
💥Create a plan
This concept is just something that I wanted to encourage you with along your fitness journey in 2019. Create a plan from a macro (long-term) scale in regards to exercise and nutrition programming. That doesn't mean you don't have flexibility but it means that you have vision. For example, I started my cut (fat loss) for summer 2019. I know that I will be in a caloric deficit for a while and energy will become less and less as I get leaner. With that being said, here are some accessory lunges that I do on my leg day. I am planning on progressing through traditional DB lunges and then moving to front feet elevated lunges and finishing the cut off with front foot elevated reverse lunges. By creating a macro plan you can progress through several variations without hitting plateaus and roadblocks. I also know that recovery will become an issue as I get lean so I am purposely increasing the range of motion with lunges throughout the cut in order to use less weight but still stimulate muscle tissue. You don't have to create complex confusing systems but create long term game plans that allow you freedom to progress and get maximal benefits. Appreciate you!
I can’t express enough what this means to me today. I started this journey with the mindset that if it only made my and my children’s lives better, that’d be enough for me. But to be told it’s helping others is truly heartwarming 🥰
1 116 minutes ago
#transformationtuesday ❤️Today I hit my new lowest weight! I’m so happy because I have been really consistent with my diet and been working out at least 3x a week. I’m learning to love the body I had before and appreciating the changes I’ve seen so far. I started this journey to be healthier and a long the way I started to really appreciate life as it comes and not to rush things. #consistencyiskey
Balance, am I right? 🤷🏼♀️ We had a ziti in the freezer that I meal prepped at the start of my maternity leave and it was calling my name today 🤤 Ziti + a side salad (baby spring mix + tomatoes + shredded chicken for protein + croutons + @primalkitchenfoods dreamy Italian dressing) made for a filling and delicious lunch 😋
Yes, I’m talking about poop today! 💩 .
A client was asking me if she should take a fiber supplement because she was only having a bowel movement 2x/week. As you can imagine this was very uncomfortable for her and she didn’t want to continue feeling this way.
After I probed lots of questions we discovered that her diet lacked fiber and although she was drinking enough water, her exercise regimen had slipped up a bit. When she was exercising regularly the bathroom issues were non-existent! .
Rather than automatically giving her fiber supplement suggestions, I encouraged her to get back to exercising and then we took at look at her diet. There was obvious room for improvement. With some dinner and snack swaps we were able to add an additional 10g of fiber per day and relieve those symptoms of bloating and discomfort! .
Need help going smoothly? Try incorporating more of these foods on a regular basis ⬇️
- Cruciferous vegetables like cabbage, broccoli & cauliflower - Fruits and veggies with the skin: potatoes, grapes, apples, pears
- Whole grains like oats & quinoa - Nuts & seeds - Beans / tofu .
Aim for 28/-35grams per day and drink plenty of water as you increase as your body adjusts!
I’m so proud of myself!
It’s been a little over 2 weeks since the new year has begun and I’m still going strong! So many people all over the world have already given up on their dreams for the year. They messed up, they fell off track and it’s easier to quit. Try again next year.
But guess what? I’ve fallen off track, more than once in the last two weeks. I’m back on track now and I’m still pushing for my goals.
Don’t give up on yourself. Your goals matter. You matter. 💗
A few facts about me:
1. I’m Italian-American (along with a few others right @kimvolkert , but mostly Italian).
2. I love to cook.
3. I am obsessed with essential oils.
4. I love to cook using essential oils.
5. I love to cook Italian using essential oils.
Two of my go to favorites in the #younglivingvitality essential oils line are basil, and oregano.
Aside from adding flavor (immense flavor). Basil, aids in digestion, can help ease colds, and has antibacterial properties. Oregano also has antibiotic properties, can aid gut health, and is a powerful antioxidant. I like to add these to all of my homemade sauces (red or white), fresh baked crusty herb bread, and salad dressings. Tonight we are having manicotti with homemade red sauce, a loaf of my herb bread, and a mixed green salad. The flavor these add is incredible and a drop of each goes a long way. Recipes to come! Anyone else like using #vitality oils in cooking?
I recently went to a Functional Medicine grand rounds for health practitioners. This was hosted by my friend, Dr. @cheng_ruan_md
Learning from a team of great functional medicine doctors is part of my nutrition practice.
Some information I already know but there’s so much more that I’m learning. Hence the need for continuing to learn and implement. This is required in my functional, clinical practice! I require it for my own life!
There were many highlights in this lecture but the one that I loved the most that Dr. Ankur Mehta of @txspineandjoint said and I’m paraphrasing here, “Every health program requires a nutrition protocol. We need an institute. We can fix the pain but you have to know where the pain is coming from and find the underlying cause.”
Underlying cause(s) could mean coming from the following pathways that we, FDN Practitioners call HIDDEN. To simply put, these pathways that keep us healthy and functioning well are your Hormone, Immunity, Digestion & Detoxification, Energy Production, and Nervous System pathways.
Because the body doesn’t function in isolation and so the internal systems of the body must work together in harmony to keep the body in homeostasis to respond well to internal and external stress.
P.S. The Health Luminary website has been updated! My awesome developer did such an amazing job! Let us know how you like the look and feel. The link is in my bio. We’d love to hear from you :)
Another that’s new are my jumpstart nutrition packages. I’ve been asked in the past if I have shorter programs. Well they are now available! I created these small, 30-day programs to help those who opts out of my longer protocols and who care deeply about their health without sacrificing quality. Feel free to DM me for more information.
Day 343: 01.15.19 ~
#Repost@theflexibledietinglifestyle with @get_repost
✅ FACT: There is no such thing as the “Perfect” Macro Calculator. Do you agree!?
🎩 The true magic happens with getting close enough and then learning how to make changes based on what your body does. That’s what I am going to show you how to do today 👇🏻 Tag your friend who needs to figure out their macros!
1️⃣ First you need to find your guesstimate of Maintenance Calories (aka the calories intake you maintain you bodyweight at):
Maintenance Calories = Bodyweight x 14
If you are someone who is very overweight, then the guesstimate of 14 might give you a number that is probably above what you need.
Ex: 400lbs x 14 = 5,600 Cals. That’s too high. I’d say for this person I’d use the multiplier of 11-12 and work off that.
2️⃣ Fat Loss Calories:
Maintenance Cals - 300 cals for less aggressive. (The leaner you are, the less aggressive advise)
Maintenance Cals - 500 cals for more aggressive
I’m going to assume you guys know the benefits of each Macronutrient. Neither of the 3 are the devil like some might try and lead you to believe…. Find you macros in this order:
1.) Protein = 1g per pound body weight
2.) Fats = at least 25%-30% of total calories
3.) Carbs = Whatever is left
✳️ Ex: 150lb Female who’s goal is Fat Loss and is ok with a more aggressive approach
150 x 14 = 2100 Calories
2100 Cals - 500 Cals = 1600 Cals for Fat Loss
Calculate her Fat Loss Macros:
150g Protein because 1g per pound of bodyweight
45g Fat as a baseline because 1600 x 25% = 400 Cals coming from fats. Then 400/9 = 44.4444g fat then rounded up to 45g. Remember this number is the baseline. If you love fats, it can be higher.
So now you need to figure out how many calories you have left that could possibly come from Carbs:
150g Protein x 4 cals per gram = 600 Cals
45g Fat x 9 cals per gram = 405 Cals
600 + 405 = 1,005 Calories
1600 - 1005 = 595 Cals left
595/4 = 148.75g Carbs
Just round it up to 150g to make it easy to track. It’s not that serious to hit 148 or 150g. Don’t worry about those tiny details or hitting your macros perfectly.
6 241 minutes ago
Breakfast for Dinner!
Keto French Toast & Bacon. 🍳🥓
A quick #motivationmonday bathing suit edition ! We are headed on our first ever family vacation to Montego Bay, Jamaica 🤗🇯🇲 We told ourselves we would spend 1 full year dedicated to our bodies, our health and just our overall wellbeing. This is our reward 💕
I’m too excited to think of anything else to say and we’re about to take off ✈️! Lol XOXOXO
“I’m learning to forgive myself when I mess up. This has allowed me to move forward!”
- Amanda H ,25 (Texas)
Amanda approached me hungry for change. Hungry to break through emotional eating patterns that not only held her back physically, but took a major toll emotionally!
Amanda’s BIGGEST CHALLENGES:
🚫Emotional Eating was her trigger, whether it be times of sorrow or times to celebrate.
➡️Working Hands on at every step, we identified these patterns and worked to find releases that could combat the emotional eating.
🚫Amanda was extremely carb intolerant due to years of yo-yo dieting and with all the conflicting information on Carbs being the enemy, breaking this belief was the key.
➡️ Utilizing the right carbs through her weekly meals, pushing high carb “refeeds” on the weekends was the strategy we used.
This has worked wonders not just for her results, but made her body much more efficient at utilizing the carbs.
Amanda is now down 40lbs and as she continues to find her deeper “Why”.
She understands breaking years of bad habits takes incredible patience and equally important forgiving herself when these old habits creep back up so she can get right back up and step ahead!
I am extremely passionate about pouring into each journey as if it were my own.
Optimal health can unlock freedoms that are life changing and I am grateful to do this through Hands On Guidance.
Check out Nutrition MGMT link in the bio and let’s connect!
Why @fitonomy supplements? Supplements are a great aid in a weight loss journey. For me they have helped so much in keeping me energized and on track. I drink the low calorie meal replacement shake in the morning and any time during the day when I feel the munchies coming on. It tastes amazing and helps with my sweet tooth. The preworkout is by far my favorite. I can go from no energy to super energized in minutes. The biggest factor in any goal is consistent effort. When you have the right tools you can get things done! I choose Fitonomy because their ingredients are the best and they make me feel great.
To say I’m living my best life would be an understatement 🇯🇲🏝
142 65646 hours ago
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