Super greens supplements help you reach your goal of vegetable intake when not consumed in adequate amounts. Super greens can support your body’s immunity, energy levels, detoxification and more. Though formulations of greens powders vary by brand, they’re generally made from dried leafy greens and other vegetables, seaweed, grasses, high-antioxidant fruits and herbs. Probiotics and digestive enzymes are often added as well.
According to the CDC, only 1 in 10 Americans get the recommended amount of 1.5 to 2 cups of fruits and 2-3 cups of veggies per day. 🥦🍓🥬🥒🥭
Are you within the guidelines of the CDC? Consistency is key when it comes to nutrition, so one high veggie day will not outweigh the other days of fast food and snacking on junk.
I am the 1 in 10, but I STILL use a shake that has super greens because it’s insurance that I am getting enough high quality greens on a consistent, daily basis.
Message me for a homemade super green smoothie recipe to try!
What question do I get a lot? How did I get into online coaching?
Every personal trainer I have talked to has either thought about or wants to break into the online market. Why? Client demand. 🧘♀️
What are the 2 main concerns with clients who want a personal trainer? They want the service to fit their budget and they want the workouts to be convenient.
The 2 solutions? Online coaching with workouts clients can do at home. I provide the fitness and nutrition coaching remotely, and my clients enjoy workouts at home with minimal equipment and hassle.
If you have ever thought about online coaching, realize that it is possible. Do you have to work? Yes. Do you have to market yourself? Yes. Do you have to want to help people? Absolutely. 🙂
But that’s the reason I decided to become a personal trainer/nutritionist in the first place. To help others with health and fitness.
And now…my reach has gone beyond the gym doors. 🏋🏻♀️
🎃 You use 200 muscles to take a single step forward. Which is why how many steps you take per day is an indication of health.
🎃 The pressure on your feet is equal to about 3-4 times your body weight with each step while running.
🎃 And, as little as one pound above your ideal weight can increase pressure in your hips, knees and ankles by as much as eight pounds.
🎃 Opposite of people who cross-train, people who do the same daily type of exercise regularly are more prone to injury. Even professional athletes do not perform their sport each day, but incorporate different types of training to stay at the top of their game.
🎃 Studies indicate that children’s physical activity levels correlate closely with those of their parents.
This morning one of my clients mentioned how she enjoys my class because I seem to be the only one “so awake” at 7 AM on a Monday. She said it was motivational to think I am there regardless if she is or not, and that she makes it to my class to not disappoint me. 😉
So what motivates you? Is it goal setting? Is it the plain and simple fact that if you don’t do X you will kick yourself all day about it?
What motivates one, isn’t going to motivate another. One thing I have learned with my clients is that they are different when it comes to what pushes them. Some just need a better music beat or a music video wake up message 😉, some need to see me NOT take the lower impact modification, and some just need to know there is only one circuit left until I shut up. 🙋🏻♀️
Whatever it is, I encourage you to find it. And constantly look at the “what/why” when you feel discouraged or want to brush something to the side.
And if you need a helping hand, never be afraid to ask. 🗣
What defines a diet as good or bad? What is considered a person’s “bad” diet, might be another person’s “good” diet. Why is this word feared so much? Because it’s automatically associated with the word, “restrictive.”
But it doesn’t have to be.
As a personal trainer and nutritionist for over 20 years, I have heard many clients complain about the concept of going on a diet. But I don’t like to present it that way.
My initial assessment of a client’s nutrition begins with normal daily tracking for about 5 days, including the weekend. I have them track as if I was not watching. I am looking for an average calorie and macro intake because this give me a starting point.
Once I get this data, I look at what they are eating and when they are eating, therefore establishing more trends. When I can see into the client’s nutritional world, I can envision the changes that would make the most sense to them.
I’m not trying to change their personality and I’m not trying to dramatically alter their lifestyle. What I am trying to change is how they think about their nutrition, therefore making their lives better. I want my clients to focus on having enough energy, feeling satisfied, and focusing on their health. I want them to make that mental shift to cognitively making decisions that are best for them.
It’s through my clients gaining knowledge about nutrition. Without proper knowledge, clients could never learn HOW to make good nutritional decisions. When my clients see how better nutritional choices can impact how they feel, that’s when the magic happens.
As I slowly integrate knowledge, tips and ideas into a client’s nutritional database, they are able to see the problem areas and make their own suggestions for changes. It could be creating an action hour around the time they snack most often, it could be making a better plan for grocery shopping and menu planning, or using pre-measured portion control containers rather than eating directly from the box or bag.
There are many different areas where we can improve our nutritional standing, we just have to take that step back and be able to really see where we can do better.
This isn’t about “good” or “bad” diets, this is about making the most out of your nutritional decisions so that you feel the best you possibly can. I teach my clients to start small, and be open to gaining knowledge so that when I am not coaching them, they are still making the best decisions possible because they know that in the end, they will improve from the benefits of a nutritional program. It doesn’t have to be a “diet.”
Most of us are going to look back on the previous decade and wonder where life has taken us and what we have done.
Are we happy with ourselves? Have we accomplished what we wanted? Is there more you can do?
The turnover from year to year happens fast enough and now we are turning into a new decade.
☝🏻☝🏻☝🏻
Your health, your goals, your sense of accomplishment.
This isn’t being selfish, this is thinking about yourself. Because if you don’t think about your own well-being, how in the world can you think of someone else’s?
A happier YOU benefits everyone. 🤗
There is a 12 week program starting tomorrow that will do just this. Through the hustle that is about to become the Holiday season, take the time to focus on you, so that you can fully enjoy these last 3 short months. Y’all know how to contact me. ☎️
Starting your week off right means prepping the week off right!
Here are some tips:
Plan your weekly menu, and therefore your grocery list ahead of time. This way your trip to the store goes easier. I have been using an app called Ibotta for easy, extra savings on groceries.
Make ahead what you can. Take some time on the weekend to make one or two large meals to split up for dinner leftovers or lunches. Cook extra meat and veggies for salads for a quick lunch.
Divide lunches into Tupperware containers. If you know you need a lunch everyday, go ahead and use the weekend to plan and prepare what you can.
Review your kids lunch menu. When are they buying a lunch, or taking one? Plan that out so you aren’t rushing the morning of.
Portion out and divide snacks for you and kids into ziplock bags ahead of time. Never mindlessly eat out of any bag or container that isn’t pre-portioned for serving size.
This is a great recipe for a large meal that can be divided out during the week for lunches or dinner. Feel free to add in meat per your preferences.
Along with a business goal reached, I have a few new clients ready to start their online programs and one new in gym client who I will start training soon. My boot camp clients are ready for this “cold front” we are about to have. Wednesday’s workout was a beast and I got the review today. They were happy to be sore in muscles they weren’t sure they had. 💪🏻
I am continuing with a book I am now back to writing since I have figured out the world of self publishing. I have been working on it for a year (well, more like 20 I guess) but I am back to actively writing. 📚
I continue to kick butt with my workout program that I am still going strong with, as I always continue with workouts that challenge and inspire me. And the more I am inspired, the better I can inspire others which always makes me smile. ☺️
A lot of y’all have been asking me in DMs…so what do you eat?🤔
Here’s the answer.
I like to eat by macros. I’m right at about 45% carb, 30% protein and 25% fat.
Primary carb sources mainly included veggies, fruits and whole grains. Protein is from yogurt, eggs, and post workout shake. Main fats from nuts and eggs.
Obviously there is some overlap in macros and I am a vegetarian but shhhhh! Don’t tell my meat-eating husband. 😉
I don’t like the word diet. This is how I eat. This particular macro/micro nutrient combo works well for my lifestyle, energy needs and weight management. Keyword, me.
Your individual calorie and macro needs will vary. Personal preferences are different. Ways to manage one’s eating style is dependent on your lifestyle.
My nutritionist brain will tell you, if you have weight to lose, there is an issue with caloric intake. If you have issues with energy levels and how you feel, it’s WHERE those calories come from. And it could be both.
The good news is there are ways to adjust these nutritional issues that are flexible with lifestyle, nonrestrictive and easy to understand.
There are no nutritional “one size fits all”, it’s finding “what works best for me.”🧘♀️
People often ask me about “this whole fitness and healthy eating thing.” Why do you do “all of that?”
🤔
Why do we take care of our cars and keep up with regular maintenance?
Why do we take care of our homes and do repairs when necessary?
Why do we try our best not to drop our phones or other devices?
Because we want to maintain the things we value TO LAST and FUNCTION as long as possible!!
But when it comes to taking care of ourselves??
Don’t have time for breakfast. Must skip it and run out the door. Oh, I didn’t plan a lunch. The drive through it is, I guess. I’m always so tired at the end of the day…I don’t feel like working out.
Turns on Netflix for 2 hours…
🤨
This is why I do “all of that fitness and healthy eating stuff.”
Maintenance. I kind of want my body to last a while and actually be able to make it function properly. Making better choices with eating and creating the time to workout so I am functionally able to live my life is pretty important. 😉
Just in case y’all didn’t know, I’ve been teaching others how to do “this health and fitness stuff” for 22 years, so give me a ring. ☎️
Descending Dove 