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27/09/2022

We are bombarded with struggles of anxiety and depression in this day and age. I’ve put together a fitness + nutrition + lifestyle group coaching program that I need help fine-tuning.

I’m piecing together a Beta group of women who struggle with anxiety/depression to help me test drive the whole thing. This Beta group will be to prove the age-old wisdom that exercise, a very healthy diet, healing the gut microbiome, and a few other lifestyle habits will heal our anxiety/depression or help us keep our head above water when these diseases are present.

Still with me?

I’m on a mission to help women find physical and mental healing in my group coaching program: 90 Day Thrive Method. This will run between October 2nd and December 30th. I want women who will be absolutely committed and fully engaged in the program, and all that it involves so that they will receive the full benefit and find thriving BEFORE THE YEAR IS OVER.

💥This is for you if💥:
👉🏻You want to lose weight through the holidays, while still allowing for the tastes of the seasons🎃🦃🎄
👉🏻You want to develop lasting nutrition and exercise habits that help you feel amazing 💃
👉🏻You want to eliminate anxiety/depression from your life 😅
👉🏻You’re a woman who is eager to conquer the world 👸
👉🏻You’re a woman who is willing to prioritize and invest in your own well-being so that you can be your best self to show up fully for your family💆‍♀️
👉🏻You want to feel balanced, healthy, happy, and whole🥰

Does this call to you? Do you feel like you want these benefits for yourself? If you’ve stuck with me this long, and you want to dig deeper into what this is all about, send me a message. Let’s chat about if this feels like a good fit for you.

20/10/2021

The way you are currently eating and quantity/quality of your current exercise in NOT bad. These things don’t get to be scrutinized the way we look at moral issues!
You deserve to fall into a space of GOOD, BETTER, and BEST. Your current fitness level deserves to be celebrated. Because you keep moving, and breathing, and serving, and loving.
But the question is… how can you step it up a level? How can YOU be an action taker? How can YOU help yourself feel better or even your best?
Now go and make it happen! 👊🏼
I WANNA KNOW‼️ What specific action or change are you going to take TODAY to take your “feel good” to the next step?

19/10/2021

Sometimes, medication is absolutely necessary. But, ensure that you are doing ALL in your power, first, to be your own advocate for your physical and mental health.
I WANNA KNOW‼️ What nutrition principles are you promising to keep today?

17/10/2021

The name of this social space has evolved!

It is no longer:

🚫Thelast15pounds
Or
🚫Macros.with.a.side.of.muscles

We’ll forever be known as ✅“yourfeelgoodmovement”

A space where we zero in on actions we can take to improve our physical health, which will in turn help our anxiety and depression.

I WANNA KNOW‼️ How confident are you in your ability to eat -mostly- the healthiest foods which will improve your mental health?

13/10/2021

Sometimes we need sources outside of our immediate circle to pull us from the depressive rut that we are in! This was my source, the Live event in Park City Utah. The fire has been ignited to create, build, and be in a position to help others achieve their goals. I’m so thankful that God has placed me on the path I’m on, and helped me gain clarity for how to build up on what He’s already given me. Stick around, I have so much to share that will help you FEEL good physically and mentally!

11/10/2021

I WANNA KNOW‼️What difficult aspect of your journey are you hoping will soon begin to feel second nature?

For me, I can’t wait until it no longer feels difficult to say no to things that my taste bud wants, but my gut will protest!

23/08/2021

I WANNA KNOW‼️What specific ways are you showing up for yourself today?

05/08/2021

“I’m being so bad today!” “”I’ve messed up, I guess my whole day is ruined!” “I’ll start over on Monday.” “I can’t do this!” “This is too hard!” “I can’t ever get it right!” “I’ll never be able to reach my goals!” “I look so bad today!” “I’m so embarrassed because of (insert insecurity here)!” “I hate the way exercise feels.” “I hate being in food prison.” “Keeping a food journal feels like torture!” “I can’t eat ______ because it will make me fat!” “I feel so guilty because I just ‘gave in’ and ate ______!”

ALWAYS ALWAYS ALWAYS be contesting these kind of beliefs about yourself and the processes that will help you reach your goals! You KNOW that these are the kind of lies that will keep you back from progressing!

Call yourself out on your own CRAP and work to reframe your belief system around who you are and what you can accomplish!

04/08/2021

You need to know your Basal Metabolic Rate (BMR) before determining your caloric deficit! If you don’t you’ll, potentially, be choosing a weight loss calorie target that is either too high or too low! Knowing your BMR will ensure that you choose an approach that you will actually be able to stick with!

03/08/2021

Back in to “cut” mode. I’m choosing to take a high protein, low carb, and everything else fat- macronutrient strategy. 🥩🥒🥓
I know that I don’t function well in keto. But my body responds really well to low carb. High protein helps maintain muscle mass while in a caloric deficit, and is highly satiating. The fats that we eat also have satiating properties, so I have zero problems eating higher ratios of healthy fats. Plus I love all the foods that fall into this macro approach.
Who am I kidding, I just love ALL THE FOODS period. But since I want to ease back out of my summer indulgence habits, I’m choosing an approach that is efficient. But also an approach that I can sustain.
Today’s food consumption came in at 1596 calories. Only 96 more than my target goal of 1500 (ish). It’s all good. I’m still in a calorie deficit. Plus, easing into a decreased caloric intake helps to eliminate the issue of feeling so dang hungry!
Anyway, here’s what I ate on day 1 of my cut:
Meal 1: Leftover P.F. Chang’s copycat lettuce wraps. (Minus the lettuce, made with ground turkey instead of chicken). (Thegirlonbloor food blog).

Also, 150 grams of steamed broccoli.
Meal 2:
Zesty Lime Shrimp and Avocado Salad (Skinny Taste), and 100 grams of steamed green beans.
Meal 3:
“Surf and Turf”
Zesty Lime Shrimp and Avocado Salad (again, because if you have it and love it… and it fits into your macros, why not eat it two meals in a row?).
2 slices of bacon
Leftover birthday steak
Meal 4:
Dessert
Kroger 2% Cottage cheese (1 cup)
Keto cheesecake brownie (I’ll share this recipe soon…so good!)
1 T. Nativas Cocoa Nibs
1/4 tsp almond extract
I WANNA KNOW‼️ What’s your favorite nutrition approach when working towards your fat loss goals?

26/07/2021

This is the kind of woman that you should gain inspiration and motivation from!
Maria 🦸‍♀️
She is a MOM to twin teenage boys, and in a management position at work. She is post injury, and physically healed. After her injury, it took a while to be mentally ready to re-embrace exercise and following a nutrition strategy.
Between the injury recovery and stresses of covid, she put on some extra weight that she really wasn’t happy with. She knew that she wanted change, but didn’t trust that she’d be successful without reaching out for help from a personal trainer. That’s where I entered the scene. We worked together between January and May, and man was she hard to let go of!
I came to our sessions for the wisdom and motivation that I needed to gain from her! I wish you could all have Maria in your inner circle!
Besides losing 10 pounds, here are her other successes:

🏆 Visible muscle definition
🏆 Loose clothes
🏆 Increased confidence
🏆A mental boost from seeing that she CAN stick to her strategy
🏆More energy
🏆Better mood
🏆Letting go of the fixed mindsets around what she previously believed that she could or couldn’t accomplish (I.e. working out in the evening, being able to do burpees and other plyometric exercises, or being able to lift heavy weights).
These were her biggest challenges:

🚧 Feeling okay about putting her needs over other people’s needs
🚧 Conquering her nutrition strategy while working from home
🚧 Being okay with not being perfect
After working together, she was confident 💥that she could commit to:
💪Working out on her own 4-6 times per week
💪Continuing to be honest about and logging her food choices.

15/07/2021

Set your affirmations! They are an essential tool in propelling yourself into the version of you that you are working to become! 💪

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92802

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+13853210260

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