https://linktr.ee/habitconsulting

Habit consulting, Donelson, TN (2026)

06/28/2024

WELCOME, 36

I understand that many dread getting older.

Probably because we’ve been fed the narrative that quality of life decreases as we age & our best years are behind us.

I fully believe quality of life can IMPROVE as we age, based on the choices we make each day.

I’m grateful that I choose to fight for my health & therefore quality of life each day.

I’m grateful that I get to help others learn how to prioritize their health so they can feel their best each day, and therefore get the most out of their life.

My birthday wish is that you no longer listen to the narrative that says “oh just wait until you’re my age” as if to insinuate getting older is accepting less independence and a reduction of quality of life.

For the most part, those limitations are preventable.

Your quality of life doesn’t have to reduce as you age.

You don’t have to follow the same trajectory as the one who tells you that it’s all downhill after (30/40/50/etc)

IDK about you, but the reason why I lift often, walk daily, prioritize protein, fiber & making sure I’m eating enough calories, is to support the life I WANT to live - both now and in the future.

I don’t want to wonder IF I can do something physically demanding - I want to KNOW that I can do it.

So when you hear someone say “oh I could never do that” or “oh just wait until you’re my age”, just remember:

This is why you prioritize strength training.

This is why you spend time not dieting & learn how to eat to support your life & future.

To live a life of independence, and do things you want to do without thinking about it.

Move your body.
Choose to do hard things.
Lift heavy.
EAT & prioritize protein.
Prioritize sleep.
Drink your water.

show up for YOURSELF because you GET TO and in doing so, recognize how much better you feel when you show up (no matter how perfect or imperfect that effort is) so you can live a life of independence as long as possible & therefore live your best life.

The best is yet to come!

AB 🤍

06/27/2024

RESTRAINT ISN’T THE SAME AS RESTRICTION.

😋Restraint is enjoying SOME pizza without letting yourself have the entire pizza.
😩Restriction is not letting yourself have ANY pizza.

😋Restraint GIVES you a choice, and leaves you feeling empowered.
😩Restriction takes away your choice, and leaves you with FOMO

If you feel like your choice is taken away from you, you’re more likely to fixate on the thing you “can’t” do.

It’s not easy finding the balance between life and goals after a diet.

🤷🏻‍♀️I mean, we’ve been taught how to diet, but no one tells us what to do when the diet is over!

That’s exactly why & I are teaming up and hosting a 6-week group coaching program focused on living at maintenance & helping you find that balance so you can CHOOSE how you want to make memories this summer!

Sign ups close tomorrow, 6/28.

We start Monday, 7/1.

If you are struggling with what life looks like now that your diet is over, comment BALANCE and I’ll send you info so you can sign up in time to join us!

06/24/2024

MEASURING PROGRESS IN MAINTENANCE

The goal in maintenance is to LEARN how to find the balance between dieting & YOLOing so much that it turns into an unintentional surplus from letting our food choices be a free for all.

The goal in maintenance is to let your body operate in its natural state - it’s homeostasis.

& when we experience how good we FEEL when our body has enough fuel to not only survive, but thrive...

Now all of a sudden choosing to enter another period of restriction loses its appeal, because you know you’re going into a period of survival.

This is when we start to understand that the narrative we’ve been taught for YEARS, that our smallest self is our happiest & healthiest self, is far from accurate.

Let my sister & I help you navigate through unchartered territory & help you find BALANCE on the other side of your comfort zone.

We’ve noticed there’s a HUGE need for support for those who are tired of dieting, but also have no idea what that looks like in their lives.

Let us help you find the balance between goals & life this summer!

COMMENT “balance” & we will send you more info!

AB 🤍

06/21/2024

What’s your plan now that the diet is over?

A diet phase is a TEMPORARY phase. We want to spend most of our time eating ENOUGH to support our bodies and activity level.

So when the diet is over, you need to increase your calories. And this is usually where things get confusing for you all.

Maintenance is still intentional. It still takes effort, and is not a free for all.

This is why I’ve partnered with to create a 6 week group coaching session focusing solely on maintenance for the summer.

Because we see the need for support and guidance for those of you who don’t know what to do AFTER the diet.

Because your best life isn’t lived in a deficit, it’s in MAINTENANCE.

Where you have the energy, feel your best, and enjoy your life.

Let us help you find the balance between goals & life this summer, for just $25/week!

COMMENT “balance” below and we will send you more info!

What’s the hardest part of maintenance for YOU?!

One day at a time, friends! 🤍

06/18/2024

🎉WE ARE LIVE🎉

& cannot WAIT to help you find the balance between goals and life this summer!

MAINTENANCE MODE is for the one who:
⚫️Wants to enjoy all that summer has to offer, but also maintain their body composition.
⚫️Wants to learn to live beyond restriction and find a way to eat that feels supportive of your goals that’s flexible enough to enjoy your summer.
⚫️Wants to find the sweet spot between being dialed in and doing nothing at all.
⚫️Wants to find a sustainable way to approach fitness & nutrition

Choose between the group program that’s packed with value, support, tools & information, or add another level of support in choosing to add workouts & custom macros to your program.

USE THE LINK IN OUR BIO’S TO SIGN UP
or
COMMENT “BALANCE” IN THE COMMENTS BELOW
and we will send you a link to sign up

BONUS WEEK + EARLY BIRD SPECIAL
☀️For those interested in the workout & macro option, sign up before 6/21 & get a bonus week of coaching and $25 off

ENROLLMENT CLOSES 6/28

🫱🏼‍🫲🏻We are SO excited to partner together to help YOU find the balance between goals & life this summer, and beyond.

🤍Samara & Ariella

06/04/2024

🎉Things that just make sense - living at maintenance for the summer!

🏋🏻‍♀️EXERCISE:
1) My exercise is not changing even though I’m not in a deficit.
• Fat/weight loss is driven by nutrition, not exercise.
• I would normally drop my step goal to about 8K in maintenance, but I’m doing a step & water challenge with my 1:1 clients so I’ll keep my step goal at 10-12K steps/day on average.
• This was the only “cardio” I did in my cut.

2) My lifts are staying the same, except I’m going to be stronger because I’m eating more food and that’s exciting.
• I do 3-4 lifts/week following my own programming, similar to what my clients do.
• Schedule: 2 full body, 1 upper, 1 lower body.
• This allows for 3-4 rest days/week, which is necessary to get stronger & build muscle.

🍔NUTRITION:
1) Logging in a deficit holds you accountable so you can see how your choices add up throughout the day, and helps ensure you’re in a deficit.
• We want to eat as MUCH as we can within our deficit targets to preserve muscle & support our body.
• We also want to make sure we’re getting in enough fiber/micronutrients & logging our food helps us in all of that.

2) I’ll still be (mostly) logging in maintenance, with a similar intention. Log to make sure I’m eating enough to fuel my body to be as strong & healthy as possible.

📈MONITORING PROGRESS
1) I’ll continue weighing MWF in the morning after going #1 (the leanest part of the day).
• I don’t expect to maintain the lowest weight I achieved in my cut.
• I’m no longer in a deficit so I expect a slight increase, but to maintain thereafter.
• Fluctuations are going to continue, because fluctuations are normal.

2) I don’t know if I’ll take pictures & measurements, mostly because I can monitor how my clothes are fitting to monitor how I’m maintaining my body composition. TBD I guess!

⚫️Maintenance is not a free for all. While I have more calories to “spend” if I want to maintain what I worked for, there’s still a level of restraint needed.

Restraint isn’t’ the same as restriction.

You still have to put effort into maintenance, you just don’t have to put in as MUCH effort as you would if you were in a deficit.

- AB 🤍

05/29/2024

This is why you can’t aim for perfection - doing so will leave you feeling defeated.

Because as incredible as you are, you’re not perfect.

Expect speed bumps and set backs.

When your know they’re coming you’re better prepared to live through them instead of let one setback then into you giving up because your expectations were off.

Learn to adapt & pivot rather than giving up if the day ends up looking different than you want it to look.

One day at a time

- AB 🤍

05/26/2024

SUMMER COACHING SPECIALS

There’s always a way to find the BALANCE between living your best summer life and also prioritizing your goals.

TRAIN WITH ME
- Brand new training option to give you a structured lifting program to help you build muscle & strength no matter if you workout at home or a gym!
- This option is ideal for someone who just wants a program to follow but doesn’t want to work with me as their 1:1 trainer.

NUTRITION & MACROS
- Know how MUCH you should eat based on your goals, which can help give you structure to know that you’re prioritizing your goals (fat/weight loss, body recomp/maintenance, muscle gain/bulk) WHILE ALSO seeing how much you can eat to make your summer memories as well!
- This also includes a comprehensive macronutrient guide to help give you support on what to do when you’re traveling & going out to eat, and how to monitor many ways in which you can expect to see progress to know you’re living your best balanced life this summer!

INDIVIDUAL COACHING
- A new option of individual coaching that offers monthly checkins (versus weekly).
- Summer gets busy, so having a monthly checkin option can be just enough for some to make sure we’re moving forward while not adding one more thing to your to do list!
- All individual coaching options include an initial call so I can learn as much about you as possible, to give you the most personal & applicable guidance possible.

Links will be live in my B10 5/27-5/31.

DM me if you have any questions & let’s make great things happen this summer, TOGETHER!

- AB 🤍

05/18/2024

🛎️WEEKEND REMINDER 🛎️

Restriction is focusing on something you can’t have/do, which is going to leave you feeling like you’re missing out on life.

Restraint is allowing yourself to participate in that “something”, while recognizing too much of that “something” decreases your quality of life.

Part of living your best life includes knowing how powerful your CHOICE is.

If you feel like your choice is taken away from you, you’re more likely to fixate on the thing you “can’t” do.

Whereas if you CHOOSE to participate but practice self control, that’s what gives you back the power over your own life.

I know I’ll be enjoying some wings today with friends, but not letting myself eat until I’m sick & fitting those wings into my daily targets to stay compliant in my deficit.

What’s something you’re CHOOSING to practice restraint in?

- AB 🤍

05/14/2024

🛎️SAVE AS A REMINDER🛎️

Remember, we’re not in a plateau if we’ve been missing workouts, enjoying untracked meals/snacks, not sleeping great, etc.

We have to look at our compliance, 7 days a week, and be brave enough to identify where we have been slacking to therefore know what to focus on and improve on.

Often times, we assume BLTs (bites, licks and tastes) don’t mean that much.
😬In reality, a few BLT’s are 100% enough to throw most people out of a deficit.
😬So, are you logging accurately or are there things we’re ingesting that we’re choosing to ignore.

🤭Everything counts even if we don’t count everything we eat.

Often times, we’ve missed a few workouts and now that caloric target isn’t as appropriate as it was, when we were consistent in our exercise.
🏃🏻‍♀️Your activity level matters, so if there have been changes to your activity level, that’s going to affect the accuracy of your calorie/macro targets.

👉🏼If your compliance can’t be questioned, if you’re not experiencing any negative biofeedback markers, and if you truly haven’t seen ANY progress in about 10 days, then it might be worth adding a short cardio session or reducing calories by small increments (100-150 cals).

We want to make SMALL changes IF there’s a need to change.

However, in most cases, the only change needed is to tighten up our compliance.

This is just ONE reason hiring a coach can be helpful.
🫱🏼‍🫲🏻Having someone to connect the dots and identify which direction to head can be MASSIVELY beneficial to protect your HEALTH as you chase your goals.

❓Are you in a plateau?

❓What point has you questioning where YOU can improve or shift focus to other ways in measuring progress?

FOLLOW for more fitness journey tips!

- AB 🤍

05/10/2024

LASTING, SUSTAINABLE & TRUE CHANGE

Is going to be harder than you thought it would be, and take longer than you thought it would take.

That’s what makes it so rewarding!

LASTING change is going to take longer than a 21 day challenge, a “75 hard” commitment, or any other finite goal.

Because lasting change takes TIME, set backs, and constant effort to get back up and keep trying.

SUSTAINABLE change isn’t going to feel like a huge leap forward & making a ton of progress in a short period of time.

Because sustainable change is usually small steps forward, small enough that you probably don’t even notice the steps forward... until you look back and say WOAH - I’ve come a long way.

TRUE change doesn’t show up on progress pictures, and physical change might get you STARTED, but having deep & personal reasons WHY changing is so important to you is what’s going to keep you going.

Because true change is created within as you work on changing your habits that lead to actions, and allow those actions to help you remain consistent in your forever goal of improving your quality of life.

These are just some examples of what lasting, sustainable & true change can look like.

Yes, we will make some physical changes during our time together.

But it’s the wins we DON’T see reflected in those physical changes that keeps us moving forward.

There’s a reason asking my clients about a win, silver lining or light bulb moment they experienced in the last week is the first question in our weekly checkin.

When we focus on those wins that get us through each week, we learn to shift our focus to the silver linings that reflect the change we’re creating as we continue to learn what BALANCE looks like in our life.

- AB 🤍

05/06/2024

If it ain’t broke, don’t fix it!

I planned on seeing how my cut progress was going at the end of April, the 1/2 way mark, to determine if I needed to make any changes to my exercise and/or nutritional focus, if I wasn’t seeing the kinda progress I wanted to see.

I don’t see the need to change anything at this point, I’m pretty happy with how things are going, especially continuing to maintain my strength in a deficit!

I’ve actually contemplated stopping my cut early, because I feel like I’m where I want to be already.

BUT I really want to continue to inspire as many people as I can, in helping them see what balance CAN look like, even in a diet. Sure, you can’t eat whatever you want, but you CAN find a way to fit in foods you enjoy with a little pre-thought & planning.

EXERCISE:
1) 3-4 lifts/week following the current programming my clients & I are doing.
• 2 full body, 1 upper, 1 lower body
• This allows for 3-4 rest days/week.
2) 10-12K steps/day on average. If weekdays are a little short, making up for it on the weekend when there’s more free time.

NUTRITION:
1) Logging to stay within my caloric targets & hit my protein goal each day.
2) Logging to ensure I’m eating as MUCH as I can, within those targets.
3) Prioritizing protein will help maintain my muscle/strength
4) Carbs are giving me energy & helping me to help recover from workouts
5) Fat is helping my hormone health, organ function, digestion & energy levels
6) Fiber to keep my gut healthy & help me stay more satisfied (because when you’re cutting, hunger is part of the process)

MONITORING PROGRESS
1) Weighing MWF in the morning after going #1 (the leanest part of the day). I will continue expecting fluctuations regardless of my compliance. I will continue looking at the overall trend to gauge scale progress.
2) Initial pictures taken at the beginning of April, updated pics at the end of April, and one more set at the end of May.
3) Initial measurements taken at the beginning of April, updated pics at the end of April, and one more set at the end of May (this monitors fat loss, which I care more about than the scale)

Can’t wait to see what May brings!

- AB 🤍

Habit consulting

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