Ellen Renk Coaching

Ellen Renk Coaching Create a mind, body and life you LOVE 🧡

Helping active women + female athletes who are fed up with diet culture BS find true CONFIDENCE in themselves through nutrition, mindset, and lifestyle coaching.

You wake up, step on the scale, and your heart literally drops into your stomach. 💔How many mornings have begun like thi...
08/18/2021

You wake up, step on the scale, and your heart literally drops into your stomach. 💔

How many mornings have begun like this for you?

More than you can count?

Maybe for years?

This client decided she had enough of the scale dictating her worth.

That yeah, she had goals for her body, but she was done with the frustration of dieting, restriction, and only chasing weight loss.

And would you believe...she's "getting leaner, stronger, and it doesn't matter nearly as much about the scale."
..all while eating MORE food and enjoying foods she loves when she wants them.

If you're tired of the scale # stealing your joy and want to learn the exact steps she 👇 took to ditch scale guilt and find this new place of confidence and strength...

Drop a comment 🧡 or shoot me a DM 📩

I'm here for you!

09/12/2020

Head to my personal page for the most up to date content from me 😊

My view this morning 👀 It was magical.If you’re like me, you hear over and over how important morning routines are.I’ve ...
09/02/2020

My view this morning 👀 It was magical.

If you’re like me, you hear over and over how important morning routines are.

I’ve always had wonderful intentions and desires to create a morning routine. I’m inspired to wake up before the sun with meditation, quiet time, reading, tongue scraping, water cleansing, yoga, breathe practice...

😂 In a perfect world, right?

I found that the pressure to do what I think is the “perfect” morning routine kept me from doing it at all.

So here’s how I’m creating one that is a starting block...That makes sense for me.

Ask yourself:
• What brings me joy?
• How can I slow down a little?
• What (outside of work) can feel a little productive?
• What space makes me feel most creative & at ease?

Answer these questions and you’ll find a way to create a morning routine for yourself.

For me, it’s getting outside in the sun and playing fetch with Tod. Some mornings it includes reading or gratitude journaling. Others I am wholly present with him. Almost always it includes ☕️☕️☕️

I’m not perfect. It’s not every day (yet). And when ❄️ winter hits I’ll have to pivot somehow...But it’s a start.

And a start is better than any perfect intention.

Do you have a morning routine? Or something you do to slow down and feel joy? If not, what would you like to incorporate in your mornings? Tell me!! 😊

09/01/2020

Supa pumped for a ☕️ + 🍩. 2 years ago I never would’ve let myself get a pastry at the coffee shop.

I was riddled with restriction, yet I knew there had to be a place for pastries and loving my life. A way for me to be a competitor, have athletic goals, AND be a human being who eats donuts.

Have you ever been there?

You know that there’s got to be a middle ground between obsessive dedication with food and exercise, & just “accepting your body’s ‘set point’” and not feeling at home there.

Between the coaches telling you that you have to lean out to 13% BF & the ones telling you to stop counting food forever.

That there’s a space you can create for yourself that lands in the middle.

That meets you were you want to live.

Where you can perform better, live your life, be happy with your body, and not have to choose your goals OR time with friends.

Seriously, know that space exists, right? And that you’re totally capable of finding it.

My favorite part about finding this space : Rarely ever turning down a latte + scone at a local coffee shop.

What’s the one food or thing you keep saying “no” to because you don’t think it fits your goals?

I made this image a while ago, but all I'm feeling right now is that home is where my family is.You environment is such ...
08/28/2020

I made this image a while ago, but all I'm feeling right now is that home is where my family is.

You environment is such an important part of setting yourself up for success. I'm a firm believer that you should have a place to come back to that feels like home. That helps you relax and separate from everything outside.

I don't feel that about this physical space, but about the things I choose to put in it that remind me of my home - my family.

And in this apartment, my dad is in the Carpenters record that I play in the mornings. My brother is also in the music I play, and the books I read (I aspire to read as much as him!). My mom is in the calendar hanging on the wall that she made me, filled with photos of our family.

What is home to you?

Listening to my body is a skill I've learned over time. So is talking kindly to myself when this skin suit asks for a b...
08/27/2020

Listening to my body is a skill I've learned over time. So is talking kindly to myself when this skin suit asks for a break.

This week was supposed to be a deload week (I do 3 weeks on, 1 week off). With travel the past 2 weeks and intensity of workouts down because if it, I mentally wanted to hit the week hard.

I tried, but my body had other plans.

Between lots and lots of travel, not the best sleep, & this week being the week before my period...I physically am feeling "blah".

Instead of beating myself up about it, or 'pushing through' and making myself hit is hard regardless...I'm taking a deload week. And I'm talking to myself positively about it.

Don't hate on yourself for needing a little break. It will only make you feel worse. There's no reason to harbor guilt or shame around taking things easy.

Listen to your body when it wants to rest. And speak kindly to yourself when it happens.

🧡

The heat this week reminds me of being down in Houston a couple weekends ago!Finally getting around to posting some of m...
08/26/2020

The heat this week reminds me of being down in Houston a couple weekends ago!

Finally getting around to posting some of my pics from the weekend for you all 😊

I had such a fun time with and visiting friends and hosting the 2020 RIP Camp...this time talking all things Leadership.

I gave a talk on content creation and telling stories. If you didn't know, my alter ego is a Content Marketer who helps small businesses develop clear, confident, content plans.

It's fun to get to combine the fitness/coach side of me with the content marketing side. And it only goes to show that your identity does not have to be tied to one role you play in your life.

You are allowed to be a whole, diverse, multi-passionate, dimensional human. In fact, the more you can embrace the different sides of yourself, the easier it will be to find worth in who you are instead of only the things you do!

So grateful for this experience and can't wait for many, many more.

PSA: You can eat whatever yogurt you want, but understanding what's in each option can help you make the choice best su...
08/25/2020

PSA: You can eat whatever yogurt you want, but understanding what's in each option can help you make the choice best suited for your goals.

I used to never even look at the whole milk yogurt at the grocery store. Because it was higher fat, it wasn't an option for me. [For almost 3 years I bet I ate under 60g of fat per day. How did I live? 😂]

It wasn't the act of not eating the whole milk yogurt that was bad for me, it was my mindset behind it.

I saw it as a non-option, and eventually ended up attaching more meaning to this decision and it became a forbidden food for me. The idea of eating it made me nervous and anxious because it had "too much fat".

That's silly talk.

Instead of cultivating a mindset of restriction around the yogurt, I should have instead understood that if I wanted to eat it, I could.

If I really wanted to hit my macros, I could adjust other meals to make up for it being higher fat. Or I could adjust my protein or carb amounts to make up the difference.

If I'm on a weight cut, I might recognize that I can't have as much volume of high fat yogurt for the amount of calories. That could leave me a little hungry. It's also possible the added fat could help me feel fuller. I wouldn't know until I try!

If I'm not counting, not cutting, and just trying to be conscious of what I eat...knowing ALL of these things can still help me make an educated decision, while also listening to my body and choosing the yogurt option that sounds & feels best for me.

_____

I'd love to know, what's your favorite yogurt? Do you add some mix-ins? Fruit? Granola? 🍓

Just a girl and her dog, doing their best to make the most of each day.As a competitive and driven person, it's all too ...
08/12/2020

Just a girl and her dog, doing their best to make the most of each day.

As a competitive and driven person, it's all too easy to stay in a "what's next?" mentality. Which makes me totally miss the present.

I'm working on being happy with today instead of always thinking about tomorrow. Slowing down. Soaking in the good of the moment.

Still not good at it...but I'm really trying 😄

Are you good at staying present? Have any tips for me? All the help you've got is welcome 🙌

08/12/2020

I’ll say it: I’m not the best at having fun.

Honestly I can’t remember a time when I was all about a ‘good time’. Maybe Junior High?

Somewhere along the way I lost it, and I’m convinced it has held me back...Because the best ideas and experiences come from fun!

If you’re not having fun. If you don’t enjoy what you do...eventually you’ll burn out.

This greatly applies to any exercise, sport, and diet too. If we’re talking about longevity you absolutely HAVE to have fun with what you choose to do.

Will it be rainbows and sunshine every day? No. But most of the time you should enjoy what you do.

Otherwise, you’re chasing an outcome vs. choosing a path where you can enjoy the process.

I’m grateful for and how he pushes me to get goofy. The other morning he kept trying to get me to Indo Board and have some fun and I totally shut it off. But yesterday I took the board out and practiced...goofed around. It brought such light to the morning!

If you’re struggling with burnout in your sport or with fitness or how you eat...maybe it’s time to see where you can add some fun to the mix, or possibly change gears completely to something you enjoy more.

🧡

Here to bounce around ideas if you need it.

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Inver Grove Heights, MN
55076, 55077

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