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I've lost about 7 pounds in 2.5 months. ⁠⁠ ⁠

I've lost about 7 pounds in 2.5 months. ⁠⁠
⁠⁠
After QUICKLY gaining 15 pounds earlier this year I've lost about half of it without changing my diet or exercise routine.
⁠⁠
I gained the weight quickly because it was the perfect storm of "calories out versus calories in," which [teaching moment] is often what happens when women go on a restrictive diet and end up binging because they can't diet forever and then gain all of the weight back and MORE. ⁠⁠
⁠⁠
Story time...⁠⁠
⁠⁠
From November to February, my body didn't absorb many calories. I was suffering from an awful ulcerative colitis flare, so I lost about 10 pounds (calories out). ⁠⁠
⁠⁠
Once I started a new drug, my body QUICKLY gained weight (calories in), which was actually good, healthy weight because my body was finally getting the nutrients it needed. ⁠⁠
⁠⁠
Of course, this was great for my health, but I initially panicked. What was going on? I didn't recognize my body. None of my clothes fit!!⁠⁠
⁠⁠
But then it occurred to me what happened. I was "undereating" (not purposely, but I wasn't absorbing calories, so I lost weight) and then my body was well-fed (comparable to a binge after a restrictive diet), so I gained a bunch of weight. It was indeed the perfect storm! ⁠⁠
⁠⁠
Obviously, my body NEEDED to gain weight. Once I made peace with this fact, I relaxed my mindset and stopped trying to force some sort of change in my body composition (i.e. dieting, excessive exercise). ⁠⁠
⠀⁠⁠
Now, I’m on a mission to ENJOY my life in remission and trust that my body will do what it needs to do on the weight loss front. I'm eating, drinking, and being merry this summer (maintenance life), and my body is slowly making it's way back to my feel good weight. ⁠⁠
⁠⁠
As cheesy as it sounds, I truly believe if we slow down and listen to our bodies, they'll tell us what they need. A lot of the time, it's LESS restriction and MORE self-love in the form of nutrients, rest, sleep, sunshine, and connection. ⁠⁠
⁠⁠
How do you show yourself self-love when it comes to your health? ⁠⁠
⁠⁠
#macrocoach #fatlosscoach #metabolism #trackingmacros #macrotracking #macroish #weightloss #weightlosscoach ⁠#ulcerativecolitis ⁠⁠
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There are 4 main reasons women come to work with u

There are 4 main reasons women come to work with us. They want to:⁠⁠
⁠⁠
🔹Tone Up⁠⁠
🔹Get Lean⁠⁠
🔹Slim Down⁠⁠
🔹Lose Weight⁠⁠
⁠⁠
And we help them do just that!⁠⁠
⁠⁠
Want to know the secret to doing it?⁠⁠
⁠⁠
It’s this:⁠⁠
⁠⁠
▪️If you want to TONE UP = BUILD MUSCLE⁠⁠
▪️If you want to GET LEAN = BUILD MUSCLE⁠⁠
▪️If you want to SLIM DOWN = BUILD MUSCLE⁠⁠
▪️If you want to LOSE WEIGHT = BUILD MUSCLE⁠⁠
⁠⁠
If may seem counterintuitive, but to lose weight, you need to build (or maintain) muscle. ⁠⁠
⁠⁠
To get into the science a little bit, the more muscle mass you have, 1) the higher your metabolism is (making calorie burn faster and easier), 2) the tighter your body is, giving the appearance of a leaner figure.⁠⁠
⁠⁠
The whole ‘muscle weighs more than fat’ doesn’t mean you can’t tone up, get lean, slim down, or lose weight. And having more muscle mass certainly doesn’t make you look like a man.⁠⁠
⁠⁠
More muscle mass = A healthier body = A more toned, lean, slim look and easier, more sustainable weight loss.⁠⁠💪🏻
⁠⁠
Want to work together? Send me a DM! ⁠⁠
⁠⁠
#macrocoach #macrocounting #macrotracking #fatlosscoach #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss #metabolism #reversediet #reversedieting #healthyeating #macrodiet #macrodieting #macrolifestyle #weightlossjourney #flexibledieting #flexiblediet #onlinecoaching #weightlosscoaching #nutritioncoaching⁠⁠
⁠⁠

After a FUN weekend of eating, drinking, and being

After a FUN weekend of eating, drinking, and being merry, the number on the scale was up a few pounds this morning. ⁠
⁠
Let me tell you what I didn't do:⁠
⁠
▪️Feel bad and stress out ⁠
▪️Regret the wine, cheeseburgers, and good times I enjoyed⁠
▪️Skip breakfast ⁠
▪️Double up on workouts to burn "extra" calories ⁠(today was actually a rest day)⁠
⁠
Here's what I did: ⁠
⁠
▪️Reminded myself that scale is just a number⁠
▪️Reminded myself that scale fluctuations are frequent and normal ⁠
▪️Took note of where in my cycle I am ⁠
▪️Got right back on track like nothing changed ⁠
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I could have let the scale ruin my day and, in the past, I was guilty of this, but that's before I discovered just how little (helpful) information it provides. ⁠
⁠
The scale says nothing about my muscle mass, body fat, or health as a whole. It's just a number influenced by the gravitational pull of the earth. ⁠
⁠
All this to say, no matter what the scales say today or any day, know that you're MORE than just a number. Please do NOT let a number prevent you from striving to live your happiest and healthiest life! ⁠❤️⁠
⁠
How often do you weigh yourself? How does the number on the scale affect you? ⁠
⁠
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#macrotracking #trackingmacros #macrocoach ⁠#scale #biofeedback #macroish #mindset #metabolism ⁠
⁠

Just a reminder ❤️

Happy weekend, friends! 😎

What we eat can have a big impact on how we experi

What we eat can have a big impact on how we experience our monthly cycles. So, what should you eat to help you feel your best in each phase of your cycle? Read on!⁠
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I've worked with a lot of women with hormonal imbalances, so I know what types of foods can make the biggest difference in their symptoms and how they feel throughout the month. ⁠
⁠
Let's just say when the afternoon craving hits and you're off to Starbucks to grab a sugary caffeinated drink, it might not be the best choice for having an easy menstrual cycle. ⁠
⁠
Ok, I sound like the #funpolice, but your nutrition can absolutely affect how you feel during each phase of your cycle. ⁠
⁠⁠
"Each phase?" A typical menstrual cycle can be broken down into 2 phases:⁠ Follicular Phase⁠ (day 1 of your period to ovulation) and Luteal Phase (ovulation until your period starts)⁠.⁠
⁠
During your follicular phase, supporting healthy estrogen levels is key. Flaxseeds & cruciferous vegetables (i.e. Brussels sprouts, cauliflower, kale) are great foods to help your body naturally regulate estrogen levels so they stay at a healthy level. ⁠
⁠⁠
During your luteal phase, cravings are more common. Meals high in protein, fat, and fiber, but low in simple carbs and sugar can help minimize your cravings and keep blood sugar stable. ⁠
⁠
Try this during your luteal phase: The next time you're craving sugar, reach for a protein-heavy snack (or meal) and see how you feel. You might be surprised that it squashes your sugar cravings! ⁠
⁠
You might even want to try adding more calories in the second half of your cycle. (Yes, really!) There's some good science out there that says we burn more calories during this time, which makes sense since a lot of women report being hungrier and having more cravings. ⁠
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Do you notice a difference in your cravings and hunger levels throughout your cycle? ⁠
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P.S. Grab a FREE hormone balancing meal plan via the link in my bio! ⁠
⁠
#macrocoach #macrocounting #macrotracking #fatlosscoach #metabolism #weightlosscoach #womenwhoeat #trackingmacros #nutritioncoach #fdnp #fatloss #reversediet #reversedieting #macrodiet #macrodieting #weightlossjourney #weightlosscoaching #nutritioncoaching #hormones

“But I’m not that stressed!”⁠⁠ ⁠⁠ Wo

“But I’m not that stressed!”⁠⁠
⁠⁠
Women do a lot.⁠⁠
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I’d almost go as far as to say, most women do TOO much.⁠⁠
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We are partners, daughters, mothers, caregivers, business owners, change-makers, influencers, and more.⁠⁠
⁠⁠
Despite doing #allthethings, most women will still say, that they’re not that stressed.⁠⁠
⁠⁠
But what they don’t see is the undercover stress indicators. ⁠⁠Things such as:⁠⁠

🔹Undereating⁠⁠
🔹Overthinking macros⁠⁠
🔹Too much cardio⁠⁠
🔹Insomnia⁠⁠
🔹Frustration with (slow/lack of) progress⁠⁠
🔹Negative self-talk⁠⁠
🔹Avoiding social situations⁠⁠
🔹Pressure to be perfect⁠⁠
🔹Fixed mindset⁠⁠
⁠⁠
All these things are stress-related. Either they cause stress or they are a result of stress.⁠⁠
⁠⁠
Most women don’t think they’re particularly stressed. ⁠⁠
⁠⁠
But they are.⁠⁠

And it’s impacting their health.⁠⁠
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Is it impacting yours too?⁠⁠
⁠⁠
#macrocoach #macrocounting #macrotracking #fatlosscoach #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss #metabolism #reversediet #reversedieting #healthyeating #macrodiet #macrodieting #macrolifestyle #weightlossjourney #flexibledieting #flexiblediet #onlinecoaching #weightlosscoaching #nutritioncoaching⁠⁠
⁠⁠

🤷🏻‍♀️

I’d say, “you are worthy.” ❤️

Are you eating enough?⁠⁠ ⁠⁠ Would it surpr

Are you eating enough?⁠⁠
⁠⁠
Would it surprise you to know that most women are not eating enough?⁠⁠
⁠⁠
Blame it on Diet Culture and the repeated messages that we need to eat low-carb, low-calorie everything to stay in shape.⁠⁠
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As a result, most women habitually UNDEReat.⁠⁠
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Maybe you’re one of them!⁠⁠
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How do you know if you’re eating enough?⁠⁠
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1️⃣You feel satisfied for 3-4 hours after meals⁠⁠
2️⃣You don’t crave sugar immediately after a meal⁠⁠
3️⃣You feel satiated, content, and happy, but not sluggish⁠⁠
4️⃣You’re able to recover after your workouts/aren’t insanely sore⁠⁠
5️⃣You don’t constantly think about food⁠⁠
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If you cannot say ‘Yes’ to each of these 5 points, there’s a good chance you’re actually undereating.⁠⁠
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So, tell me, are you eating enough?⁠⁠
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If not, let our team of coaches help you determine what you should be eating for your body type, activity level, and goals.⁠⁠
⁠⁠
The amount of food you can eat while still moving towards your goals may surprise you!⁠⁠
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Click the link in my bio to learn more about how one of our incredible CNC coaches can help you!⁠⁠
⁠⁠
#macrocoach #macrocounting #macrotracking #fatlosscoach #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss #metabolism #reversediet #reversedieting #healthyeating #macrodiet #macrodieting #macrolifestyle #weightlossjourney #flexibledieting #flexiblediet #onlinecoaching #weightlosscoaching #nutritioncoaching⁠⁠
⁠⁠

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