http://Www.anyehilationnutrition.com/

a_n_coaching, Phoenix, AZ (2026)

12/10/2022

I am all about that mindset change.😍

I mean, I love goals, even the most outrageous ones. But I have to be honest with you and hold you accountable. 😤

Losing a specific amount of weight in a specific amount of time is of course realistic but that’s not the main goal here. Why? Because once you achieve that goal, there’s nothing else to keep you grounded to maintain that goal. There are no foundations! No reason!😶💔

And if you haven’t changed the underlying behaviors that caused you to gain weight in the first place, you’ll be on the weight loss train again in no time.😔

I’m not here just to help you lose weight. That is not my only goal as a coach. It never will be.👊

I’m here to help you find purpose. I want you to become the very best version of yourself that YOU have decided to be, not anyone else. It’ll be deep, hard work, but together, we can get there.🤝

DM me if you’re ready to stop playing games and start transforming.❤️

12/09/2022

My main purpose here is to help you reach your goals but I understand that it’s not that simple. 🙃

Many people crash and burn when trying to reach their goals because they have a desire but no plan. Well, I want to guide you and set a realistic plan for you that way we avoid the dreadful fate of crashing and burning.😵‍💫

First, you need to set effective goals. Goals that motivate are ones that are specific and measurable, challenging but realistic, and are focused on process vs outcome. Please check my SMART goals post from October 24 for more in-depth information. 🤓

Then, I want you to focus on taking action. You can start by doing one action each day. Commit to doing it for the next 2 weeks. Be sure it´s something you’re confident you can do every day. This is the first step to creating a habit. 😉

Once you’ve taken action, you need to track your progress. There are many ways you can do this. My favorite? Journaling. Every day you should document behaviors, processes, and outcomes. It shouldn’t take you more than 10 minutes per day. 📔✏️

Lastly, you should spend time with your coach or mentor. Get help from someone you admire and who will hold you accountable. The good news is that if you’re reading this, you don’t have to look that far…👀

To apply for 1:1 nutrition, fitness, and mindset coaching, DM me “APPLY NOW” or click the link in bio 📲

12/07/2022

👀 Do you know what is the biggest life hack to keep up with your health?

Drink water. Stay hydrated. 💦

It’s not mind-blowing, I know, but usually, the best solutions are the most obvious ones.

🙌 I am a huge fan of drinking lots of water during the day because it not only has benefits for your biological system but drinking a glass of water can even act as a de-stress method. Water truly is magical.

That is why making sure that you’re hydrated is so important. So I want to give you another life hack (that I actually hope everyone in the world knows): your urine can tell you how well-hydrated you are. 🤯😂

Again, it’s not mind-blowing but it had to be said. Ensure that you’re hydrated by simply taking a p*ek at your p*e.

Be sure to subscribe to the Anyehilate It! Newsletter for more healthy living tips. Link in bio🧚

12/05/2022

Intuitive eating means trusting your body
enough to make choices that feel good for you, without judging yourself or practicing restriction.

🙌 It basically focuses on letting go of external factors while reconnecting you with your internal wisdom and what feels good for YOU while simultaneously considering gentle nutrition.

This holistic approach to health and well-being has several principles, and I want to address five of them.

1️⃣ It’s simple. There are no rules other than eat what feels good for your body.

2️⃣ Listen to your body’s signals. When it’s telling you that it is feeling weak and needs energy, listen and grab something to eat. Rebuilding your trust in yourself and in food begins with honoring this first biological signal.

3️⃣ For the love of God, stop hating certain foods. Food is not bad. Allow yourself to eat what you want to eat because that will keep you grounded and avoid intense cravings or uncontrollable bingeing. I mean, when was the last time that forbidding anything resulted in something positive? It’s time to stop the fight and call a truce with food.

4️⃣ I know you know what I’m talking about when I say food police. Those voices in your head that criticize you for breaking a food rule and praise you for trying to shrink yourself. We’ve probably all heard them. Well, I want you to ignore those voices, become self-aware of the situation, and make peace with food!

5️⃣ To experience pleasant fullness, it is important to find pleasure and satisfaction with food and to eat in a way that feels good. When you eat what you really want, in an environment that is inviting, your whole eating experience improves and so does your relationship with food. By doing this, you will find that it takes just the right amount of food for you to decide you’ve had “enough.”

5️⃣b. Think of your fullness as a scale from 1-10. 1=starving and 10=stuffed, super full, can barely move. Pleasant fullness is the 5-7 range. By checking in with yourself regularly, you can stay within your fullness range and enjoy your meal.

Be sure to subscribe to the Anyehilate It! Newsletter for more healthy living tips. Link in bio🧚

12/03/2022

Do you know what I am a huge fan of?

💥BOUNDARIES!💥

A lot of times, people hear the word “boundary” and they immediately think about how those boundaries will affect someone else, but here’s the secret. ☝️

Boundaries are for YOU, the person putting the boundary in place. They aren’t for other people, they’re for you. To help you uphold the promises and commitments you’ve made to yourself.

Learning how to set boundaries is life-changing, but it can be very hard for some people. Many of us are wired to please people and put our needs second. Unfortunately, this has a direct impact on our personal growth. How are we expected to grow if we are focused on other people? 🤨

That is why in my coaching I empower my clients to set boundaries. Sometimes it can be something as simple as saying “no” or “no, thank you.”

Seriously, just learning to say “no” can be a game-changer.💯

“No one stops after one slice of pie, have another.” - No, thank you.
“Come on, don’t be a downer, drink a beer with me!” - No, thank you.
“You don’t seem tired at all. Let’s stay out late.” - No.
“You can skip your workout, they aren’t that important anyway...” - No

😤 “No” is a complete sentence. You do not have to provide a reason (though you can if you want to). Just remember, you don’t have to justify your choices or goals to anyone else.

That is why this testimonial means so much to me. Watching my clients put themselves first is a sign that they are experiencing a huge transformational shift. The smallest details can have a major ripple effect on someone’s life… even if it means just learning to say “no”.

DM me if you’re ready to stop playing games and start transforming.❤️

12/02/2022

Protein is one of the three main macronutrients. Macronutrients, or macros for short, are the energy-providing chemical substances our bodies consume for fuel.

⭐ Proteins (aka amino acids) are used to construct and repair muscle and cell tissues throughout the body.

They regulate and maintain body functions and build essential hormones and enzymes used for digestion, protection, and immunity. 🛠️

That’s a pretty important job! Furthermore, protein helps preserve lean muscle mass when you’re eating in a deficit.

1 gram of protein is 4 calories.

🏗️ Because proteins are the building blocks of our cells, they are broken down by the body frequently and replaced with newer cells. This process is known as “protein turnover.”

It is for this reason consuming protein throughout the day at every meal is important. Your cells need their construction team!

If you’re struggling to get enough protein in, consider using a quality protein supplement.

🤓 Protein powder is one of the most widely studied supplements in the world. Research shows that protein supplements are both safe and effective. Because that’s the case, it’s totally worth having some in the house for those times when you come in at the end of the day and need to hit the rest of your protein goal.

💯 Here at Anyehilation Nutrition, we prefer Legion’s whey protein (or the plant+ protein if you’re plant-based). Click the link in my bio and use code ALEXNYE for 20% off your order or double points.

Be sure to subscribe to the Anyehilate It! Newsletter for more healthy living tips. Link in bio🧚

11/30/2022

🤗 Here is a lower body workout you can do anywhere. If you have access to dumbbells, feel free to add them!

💡 You’re going to do a 5-round circuit, completing the exercises and rests in order as listed. When you’ve gone through the list, repeat from the top down again, doing the circuit 5 times total.

Wall sit - hold 30 sec, do no rest before moving on
Goblet squat pulses - 30 sec, rest 30 sec before moving on
Side lunge - 20 sec/side, rest 20 sec before moving on
Walking lunge - 60 sec, do not rest
Glute bridge - 30 sec, do not rest
Elbow plank - hold until failure
-60-90 second rest, then repeat from the top-

🔥 Happy exercising!

🤔 Just out of curiosity, which movement listed is your favorite?

***y

11/28/2022

Much like our thoughts, our habits form loops in which they play themselves out over and over again. 🔁

These loops often become a subconscious part of our routine. They also give us insight into how and why a habit has been developed.

A habit loop has 3 main components:

🔔 The cue: triggers the habitual behavior. Cues come in many different shapes and forms. They usually fall into one of the following categories: location, time, current emotional state, people around you, and your last action or another habit.

🤖 The routine: This refers to the habit or repeated behavior that follows a cue. In the beginning, a new routine or habit requires conscious effort, but over time, the routine is carried out automatically.

🏆 The reward: In this case, “reward” refers to what the routine behavior does for you. Rewards help reaffirm behaviors.

Example 1: First thing in the morning, I walk into the bathroom (cue) where I brush my teeth (routine), which gives me nice smelling breath and a fresh mouth (reward).

Example 2: I'm stressed (cue) so I'm going to binge eat in front of the tv (routine), which will provide me with a temporary calm feeling (reward).

Breaking a habit loop can be difficult as the process is usually more complicated than simply quitting the behavior.

Instead, you’ll want to follow these guidelines to rewire your brain and create new habits that align with your goals.

1️⃣ Identify the loop. If you’re feeling “stuck” with your habits, try writing them out like the examples above to identify your habit loops.
2️⃣ Try changing the routine. Per example 2, if you feel stressed, you could sit down in front of the tv with a coloring book instead of a snack. You’ll get the same reward of a calmer feeling, without the guilt of overeating.

Keep in mind that you didn’t form your habits overnight and breaking them will take time.

🙏 Be patient with yourself as you rewrite your habits. Staying consistent and moving forward even if you mess up will help you form new habit loops in no time!

Be sure to subscribe to the Anyehilate It! Newsletter for more healthy living tips. Link in bio🧚

11/26/2022

The wins I have shared here are awesome but there’s one testimonial, in particular, I think you should hear about…

How about a podcast episode where you hear the experience directly from the mouth of one of my former clients?! 🤯

A couple of months back, I had the privilege of having my former client, Judy, on my podcast. Judy is a powerhouse of a woman. She's a busy professional, a mother, and a grandmother, and she has big plans for the next phase of her life.

👂 I encourage you to listen in as Judy discusses what it's like being a coach, getting coached, and reaching her ultimate goal weight post-menopause.

As always, I am incredibly grateful to Judy for taking the time to meet with me and talk. It was a great experience and I hope you enjoy it, too. 💚

To listen to the podcast episode or apply for 1:1 nutrition, fitness, and mindset coaching, click the link in bio 📲

11/25/2022

😬I am not here to start a fight between vegans/vegetarians and carnivores. My sole purpose is to inform and educate.

Sadly, in this day and age, there is still a perception that animal meat is the only high-protein source. That is simply not true.😤

Protein can be found in many plants, seeds, and nuts. The best thing about it is that these sources of protein are usually cheaper than animal meat.

🤓 As you know, I am a BIG fan of protein. I think it is the macronutrient that you should be focusing on in every meal that you have. I know, however, that not everyone has access to animal protein.

Knowing that there are alternatives that are a lot more accessible is very useful information, in my opinion. 🤗

Be sure to subscribe to the Anyehilate It! Newsletter for more healthy living tips. Link in bio🧚

11/23/2022

✨The holidays are here!

🦃If you live in the United States, it’s likely you’re celebrating Thanksgiving this Thursday.

(If you aren’t in the States, this advice applies to any food-based celebration)

👉🏻First, I would recommend treating the holiday the same as any other day that you might have some extra calories on.

🍽Bank some calories if you can, eat mindfully, enjoy bites of what you want, and decide whether you want to feel satiated and comfortable having enjoyed your food and not overeaten, or do you want to feel full and uncomfortable because you ate past your fullness cues?

The choice is entirely yours to make. Which leads me to…

🤔Set your expectations in advance and then set some parameters around how you want the day to look. What actions are required?

⚖️Based on your choices, you may need to find peace with how the scale will look for a few days.

👇🏻Here are some more Thanksgiving tips in no particular order.

✋🏻Use your hand to measure your portion sizes (see attached photo)
💦Drink a lot of water, starting with 8oz when you first wake up.
💧Drink another glass of water before you sit down to eat
🥛Have a protein shake with breakfast or lunch.
🍵Eat a smaller breakfast (or fast in the morning, if that’s your thing).
😬Chew slowly.
🍴If you’re talking to someone, put your knife and fork down. Finish the conversation, then go back to eating.
🥧Worried about sweets? “If it’s not a HELL YES!, it’s a no.”

🦃Above all else, remember that it’s 1 day. 1 day is not going to ruin all of your progress, just like 1 great day doesn’t make all of your progress.

🗣What are you thankful for?
👇🏻Tell me in the comments below

11/21/2022

I could honestly be a tip-giving machine… but, as a coach, I’ve learned that tips can only get you so far. 🙃

The most important thing is not what you get out of coaching, but what you do with it.

🔥 Great coaching can empower someone to become the best version of themselves but if all the resources and knowledge fall on deaf ears, there’s nothing else a coach can do.

We are not the ones doing the miracles, you are! We just provide the tools and strategies. In my case, you get your own personal cheerleader, too! 😉

To apply for 1:1 nutrition, fitness, and mindset coaching, DM me “APPLY NOW” or click the link in bio 📲

a_n_coaching

12/10/2022

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