F3 Nutrition Coaching- Fit Focused & Flexible

02/25/2023

Phew…goodbye✌🏻 February. That month was a doozy 😳 in my house with every virus 🦠 🤢 you can think of & back to work stress with trying to figure out how to balance work+family+fitness 🫣. Got just a smidge overwhelming, so strayed a bit of course. But. That’s life. 🤷🏼‍♀️Now, I’m ready for a new month and declaring it “Me March”. ☘️ Have my month 🗓️ planned out with big family events, as well as things that are just for me. Next step is to plan out meals for the month and get back on the course.

What are you doing to make March about you?

01/05/2023

I've heard from several people in the last couple of days that they are struggling to hit their protein goals. If looking for a high-quality, non-chalky tasting protein powder with tons of flavors to choose from check out 1st phorm. My ultimate favorite is the cinnamon cookie batter. I have also had ice cream sandwich, mint ice cream sandwich, and blueberry and all are delicious! If you have dairy restrictions, check out the vegan power pro. Our baby is a smidge sensitive to dairy so I made the switch to the vegan, and I love it. I hope this helps someone!

Delivers Sustained Assimilation, Prevents Muscle Break-Down, Promotes Muscle Repair and Growth Just try it once! That’s all it takes to understand what makes Level-1® the world’s best protein powder. Level-1 is so delicious that you’ll wonder how you ever got by using anything else. Level-1 w...

01/01/2023

Sunday set up- all workouts & meals planned out for the week.

01/01/2023

Happy New Year!!

I hope you had a wonderful New Year's Eve, & are ready to greet 2023 by absolutely crushing your goals.

But... you can't crush goals if you don't set them.

So what's your 1 year goal? What's the 1 BIG thing you want to accomplish?

Now, what are your smaller goals? Think 30 days, 60 days, & 90 days.

These goals don't have to be only fitness related. The goals should be anything that makes you happy & improves your life. Need help? Let me know & let's talk though it.

Here's to day 1 of a fresh start. You got this.

12/30/2022

It’s goal setting weekend! Let’s hear all those New Year’s resolutions! What’s one fitness/nutrition, one mental, and one habit changing goal you’re working towards in 2023?

Mine is to hit some heavy PRs in the gym, lose some body fat %s, read more, and more uninterrupted time with my kids.

12/27/2022

I hope everyone had a wonderful Christmas! I’m currently detoxing my body from peanut butter balls 🤷🏼‍♀️🤪 I knew I was going to be fully committed to postpartum nutrition & fitness after Jan 1, so I allowed myself to be naughty & fully present with my family.

What did you over-indulge in? What are you doing to get back after your goals? How can I help?!

12/19/2022

Who's ready to set some goals for the new year?! Our new sweet girl put some of my 2022 physical & nutrition goals on hold and I can't WAIT to tackle these & more in 2023. Accountability, planning, & support is key. Let me help you.

Starting a 6 week challenge group starting Jan 2. I can help you set a reasonable goal, create an action plan with you, and then keep you going! PM me for details. The more, the merrier!

11/29/2022

Hack- when you’re laying in bed scrolling Instagram or watch TikTok, 🛑 & take a second to think about how you want your day to look tomorrow. Where did you struggle today & how can you improve tomorrow? Then, PRE LOG. This is the best way to set your day up for success. There’s no thinking the next day, you just follow your plan. You can also see where you might have some wiggle room in your macros if you need a snack that wasn’t part of your plan. The 🔑 is to always plan ahead.

11/29/2022

♥️

08/29/2022

08/22/2022

Make something special happen this week! 💪🏻

08/12/2022

Another easy snack! This one is heavier on the carbs and fat, but that’s ok because when you’re watching your macros appropriately, you can fit this into your day ! (PSA- I can help you with this 🙃) I was low on carbs and fat yesterday, so trying to up that a smidge this morning.

Here we go-
2 Caramel Rice Cakes (100 cals, 22 carbs, 1 G protein)
2 tbsp Natural 🥜 🧈 (190 cals, 7g carbs, 8 G protein, 16 g fat)
1/2 C 🫐 (42 cals, 11 carbs)

332 cals
40 carbs, 16 g fat, 9g protein 😊