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Dainah Moves

Personal trainer, group-ex instructor, body positivity coach. Vegan lifestyle. 4 years in recovery from an eating disorder. Everything is possible!

06/01/2020

Ever binge one day and immediately begin making plans to skip breakfast the next morning? Skimp on lunch? 🛑 🛑 STOP!! Binges can be hard both physically and emotionally, but your body could be telling you something important. Did you eat enough calories through-out the day? Did you eat nutrient dense foods to ensure your body got what it needed to support you? If you are consistently missing your calorie target, you are probably triggering your “animalistic brain”(lower brain) and your body is kicking into starvation mode. More often than not this results in a binge/binge-cycle. Many of us have spent so many years under-fed, that we find it hard to “eat intuitively”. It’s a dangerous cycle- Not only can it cause your body to hold on to extra fat by slowing your metabolism, but it effects hormone function, microbiome, and eventually if unaddressed can lead to more serious health complications. If any of this rings true, please don’t hesitate to reach out. I would love to help you get started on your journey or connect you to the resources/support you need. Your job today: Take care of your body the way she/he takes care of you. Speak kindly to her. Feed her lots of beautiful vibrant colors and drink plenty of water. Let her rest when she needs it, and most importantly be patient with her. She is working hard for you and deserves your praise

05/27/2020

Treat yourself!! One of my favorite “treats” to make when I need a lift. 1 tbsp Monk fruit(or sweetener of choice), 2 tbsp instant coffee(I use organic decaf I ordered on Amazon), 2 tbsp boiling water, and 1/2 cup of plant/nut milk of choice. Califa toasted coconut is my all-time favorite!! Music Credit:

05/16/2020

Even if you’re working toward a healthier version of yourself, start where you stand. Self doubt is a conversation you start with yourself. Self love manifests when you finally decide to answer. When you hear that inner-critic getting loud, put her(him) in her(his)place. And if you need a reminder of your inner badass, I’ll be here to hold you down! ❤️🙌

05/13/2020

Binge eating? We’ve all been there. Is it followed by shame, guilt, and eventually restriction? 🛑 End that cycle!! If you find yourself in that uncomfortable position, say this instead: “I am human. I am allowed to treat myself. Although I may have lost control temporarily, I am in control of how I respond. I do NOT deserve to be punished. Restricting food will NOT make up for the binge I experienced, but instead put me at risk of bingeing again.” And ask yourself this.. Did I eat enough today? Did I eat nutrient dense foods to properly fuel my body? Am I dehydrated? How is my mental and emotional health? For me, binging happened when I was stressed out. I would binge, and immediately following, I would make plans to “make up for it”.. An extra run? Maybe skip dinner? Before long I was completely wrapped up in the “binge/restrict” cycle. This is a hard cycle to break. It has taken me years to find peace. If I could tell my former self one thing, I’d tell her “You deserve so much more than the silent battles you fight with yourself. Your power comes from recognizing you need help and asking for it. You are not a burden, your pain is valid.” This goes for you too! If you have been white-knuckling your way through an eating disorder, or if you aren’t sure that it’s a disorder but you’re struggling, please don’t do it alone!! Reach out, whether it’s to me, a friend, a loved one, or a therapist. We all deserve the love and support that we so-freely give to others!!

05/10/2020

This is what a vegan meal can look like - Even if you aren’t following a strict plant based diet, this one should go in the rotation! So dang good. Chickpea pasta, veggies, marinara, vegan sausages & dairy free Parmesan. Pictured here: 487 cal 10g fat 40g carb 26g protein.

05/09/2020

Don’t ever let anyone tell you that you can’t have waffles. These are some of my faves. Gluten free, vegan, low sugar.. Pictured: 2 waffles, 1 banana, 2tbsp chocolate hummus, 2 tbsp PB fit powdered peanut butter, 1 tsp shredded coconut. 1 tsp cacao nibs - 392 calories 10g fat 49g carb 13g protein

05/07/2020

To my body: I’m sorry. You asked me to love you and I refused. You worked so hard to please me, but you were never praised or recognized. I would never treat another the way I’ve treated you. I had so much to learn - Let me make it up to you ❤️☀️ ✋WARNING- Long post ahead 👇 — I used to scroll through my phone and compare progress photo to progress photo. It consumed more time than I’d like to admit. Taking daily snap shots of my “not-quite-right” body, day-dreaming of the future body I could someday compare it to. I lost weight, I gained it, I went up and down sizes, I “cleansed”, I dieted, and I obsessed with numbers on scales, clothing, and caloric intake. Every Monday I would start fresh, telling myself “this week I’ll get it right”.. But I never did. I always found a reason to tell myself I had failed. At my lowest weight, I looked in mirrors and pulled at my clothing in disgust. At my heaviest I did the same. My heart aches for this girl. I know there are many out there just like her. Why are we like this? It is a question I’ve sat with for a long time. There is no easy path to self acceptance, and comes in different ways to different people. Like a planted seed it needs to be nurtured and cared for. It’s hard work and a thousand tears but it’s something we all deserve.
When I look through these photos I don’t see a girl who slowly lost her 6 pack(Lol because waffles!😍) — Sure my body has gone through changes over the past 5 years, but the real change is something you can’t necessarily see. It has been in my strength; not physically, but mentally and emotionally. My heart; for finally opening wide enough to receive love and know that I deserve it. And my perception, for seeing beyond the body that houses us and recognizing the beauty and endless potential we each hold inside.

If you are early on your journey to self-love and acceptance my heart is with you. Know you are not alone, and if you are looking for guidance or support please reach out. I would love to work with you, or at very least hear your story 🙏

05/07/2020

Banana protein muffins!
These are really easy to make, super filling, and definitely satisfy a sweet tooth. No dairy no sugar & gluten free!
2 ripe/over-ripe bananas
1 cup oats(I use gluten free)
1 scoop Tru banana protein(this could be replaced with another protein, but the tru brand is my favorite for flavor & it adds sweetness without extra sugar)
1 1/2 tsp baking powder
3/4 cup of non-dairy milk
2 tbsp nut butter
1/2 cup 0 sugar or semi sweet choc chips ( I use enjoy life brand)

Process rolled oats in food processor until smooth - mix dry ingredients, add milk, banana, nut butter - preheat oven to 350.. cook in oiled muffin tin for 20-25
If you get a real sugar craving, I highly recommend topping these with chocolate hummus - My son is convinced they are cupcakes and begs for one after every meal! 😍🤪

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