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✨Part of building a new habit is building the right mindset✨

“Rather than looking at the top of Mount Everest and seeing how far you have to go to get to your goals, looking down at your feet and enjoy the wildflowers in the meadow where your starting out because you can still find beauty, happiness, joy in where you are today.”

Rather than ruminating on future goals or what you don’t have yet, shift your focus to the present moment and the path you’re on today.

Move from a “lack of” mindset to an “abundance” mindset.

Stop comparing your plate to someone else’s burgers and fries (you don’t know their struggles anyway). Focus on your plate. Sit down, be present, and be grateful for what you can eat today.

You’re fueling your body with what it needs to reach your goals. One meal, one choice, and one day at a time.

Baby steps toward a healthier version of you 🤍

Explore the foods you can eat. Discover new herbs, spices, and flavours. Enjoy the journey, and not just the destination.

✨🤍✨

#MindsetShift #HealthyHabits #FoodFreedom #ProgressNotPerfection #AbundanceMindset #WellnessJourney #BabySteps #NutritionMindset #NutritionCoach #OnlineNutritionCoach #WeightLossCoach #WeightLossProgram #SustainableWeightLoss #FatLossJourney #HealthyWeightLoss #NutritionCoaching #HealthyHabits #MindsetMatters #LifestyleChange #FoodRelationship #OnlineCoaching

✨Part of building a new habit is building the right mindset✨

“Rather than looking at the top of Mount Everest and seeing how far you have to go to get to your goals, looking down at your feet and enjoy the wildflowers in the meadow where your starting out because you can still find beauty, happiness, joy in where you are today.”

Rather than ruminating on future goals or what you don’t have yet, shift your focus to the present moment and the path you’re on today.

Move from a “lack of” mindset to an “abundance” mindset.

Stop comparing your plate to someone else’s burgers and fries (you don’t know their struggles anyway). Focus on your plate. Sit down, be present, and be grateful for what you can eat today.

You’re fueling your body with what it needs to reach your goals. One meal, one choice, and one day at a time.

Baby steps toward a healthier version of you 🤍

Explore the foods you can eat. Discover new herbs, spices, and flavours. Enjoy the journey, and not just the destination.

✨🤍✨

#MindsetShift #HealthyHabits #FoodFreedom #ProgressNotPerfection #AbundanceMindset #WellnessJourney #BabySteps #NutritionMindset #NutritionCoach #OnlineNutritionCoach #WeightLossCoach #WeightLossProgram #SustainableWeightLoss #FatLossJourney #HealthyWeightLoss #NutritionCoaching #HealthyHabits #MindsetMatters #LifestyleChange #FoodRelationship #OnlineCoaching

How to Add More PROTEIN to Your Day 👇

Struggling to hit your protein goals? These easy swaps make it way more doable.

✨ Start with breakfast: Add cottage cheese, Greek yogurt, eggs, or a scoop of protein powder
✨ Snack smart: Hard-boiled eggs, cottage cheese, jerky, bone broth, or a protein bar that actually tastes good
✨ Upgrade meals: Toss chickpeas or hemp hearts into salads, add extra chicken or tofu, or swap regular pasta for lentil/chickpea pasta
✨ Double up: An extra ~50g of meat = about 14g more protein (easy win)
✨ Drink it: Collagen in coffee, protein smoothies, bone broth in rice or soups

Every gram counts — and your muscles will thank you 💪💥

#protein #highprotein #proteinideas #proteinintake #fitfuel #nutritiontips #healthyhabits #strongnotskinny #musclefuel #balancednutrition #easymeals #healthylifestyle #nutritioncoach #flexibledieting #weightloss #weightlosscoach

How to Add More PROTEIN to Your Day 👇

Struggling to hit your protein goals? These easy swaps make it way more doable.

✨ Start with breakfast: Add cottage cheese, Greek yogurt, eggs, or a scoop of protein powder
✨ Snack smart: Hard-boiled eggs, cottage cheese, jerky, bone broth, or a protein bar that actually tastes good
✨ Upgrade meals: Toss chickpeas or hemp hearts into salads, add extra chicken or tofu, or swap regular pasta for lentil/chickpea pasta
✨ Double up: An extra ~50g of meat = about 14g more protein (easy win)
✨ Drink it: Collagen in coffee, protein smoothies, bone broth in rice or soups

Every gram counts — and your muscles will thank you 💪💥

#protein #highprotein #proteinideas #proteinintake #fitfuel #nutritiontips #healthyhabits #strongnotskinny #musclefuel #balancednutrition #easymeals #healthylifestyle #nutritioncoach #flexibledieting #weightloss #weightlosscoach

Can you still go out while trying to hit your goals?

YES — absolutely. Here’s how to enjoy your night and stay on track:

✅Check the menu before you go and log your meal in MyFitnessPal ✅ Choose whole food meals (steak + potatoes, salmon + rice, chicken + veggies) ✅ Swap fries for veggies or a salad ✅ Be mindful of alcohol — it adds up fast ✅ Have a protein snack before heading out ✅ Eat your protein first when your meal arrives ✅ Stop when you’re satisfied, not stuffed ✅ Alternate food with water ✅ Get a walk or workout in earlier ✅ And most importantly… enjoy your night ✨ 
Flexibility > perfection.

#nutritioncoach #flexibledieting #balancedlifestyle #macrofriendly #weightlossjourney #fatlosstips #healthyliving #nutritiontips #wellnesstips #fitnesslifestyle #fitfoodtips #trackingmacros #healthyhabits #weightlosscoach #nutritionchallenge #mindfuleating #enjoylife

Can you still go out while trying to hit your goals?

YES — absolutely. Here’s how to enjoy your night and stay on track:

✅Check the menu before you go and log your meal in MyFitnessPal ✅ Choose whole food meals (steak + potatoes, salmon + rice, chicken + veggies) ✅ Swap fries for veggies or a salad ✅ Be mindful of alcohol — it adds up fast ✅ Have a protein snack before heading out ✅ Eat your protein first when your meal arrives ✅ Stop when you’re satisfied, not stuffed ✅ Alternate food with water ✅ Get a walk or workout in earlier ✅ And most importantly… enjoy your night ✨ 
Flexibility > perfection.

#nutritioncoach #flexibledieting #balancedlifestyle #macrofriendly #weightlossjourney #fatlosstips #healthyliving #nutritiontips #wellnesstips #fitnesslifestyle #fitfoodtips #trackingmacros #healthyhabits #weightlosscoach #nutritionchallenge #mindfuleating #enjoylife

Huge congratulations to my Vitalex Reset: Fall Edition – Nutrition Challenge winner! 🥇🔥

This participant joined the challenge after a frustrating bike race and feeling the impact of weight gain. Having tried everything from eating less to low-carb/high-fat approaches, nothing ever felt sustainable… until now.

By focusing on proper nutrition, learning how to balance macronutrients, and following the sample meal plan, they discovered a major pattern: undereating and over snacking.

With consistent protein intake and mindful tracking, the results came faster than expected AND without feeling hungry, restricted, or giving up foods they enjoy. And most importantly, it finally feels sustainable.

So proud of this transformation and the commitment behind it. ✨

Here’s to continued progress, confidence, and fueling your body the right way!

#VitalexReset #FallResetChallenge #NutritionChallenge #NutritionCoach #MacroCounting #MacrosMadeEasy #HealthyHabits #SustainableNutrition #WeightLossJourney #FitnessJourney #EatWellFeelBetter #ProteinFirst #HealthyLifestyle #TransformationJourney #WellnessCoach #Accountability #FuelYourBody #ConsistencyWins #NutritionTips #BetterEveryDay

Huge congratulations to my Vitalex Reset: Fall Edition – Nutrition Challenge winner! 🥇🔥

This participant joined the challenge after a frustrating bike race and feeling the impact of weight gain. Having tried everything from eating less to low-carb/high-fat approaches, nothing ever felt sustainable… until now.

By focusing on proper nutrition, learning how to balance macronutrients, and following the sample meal plan, they discovered a major pattern: undereating and over snacking.

With consistent protein intake and mindful tracking, the results came faster than expected AND without feeling hungry, restricted, or giving up foods they enjoy. And most importantly, it finally feels sustainable.

So proud of this transformation and the commitment behind it. ✨

Here’s to continued progress, confidence, and fueling your body the right way!

#VitalexReset #FallResetChallenge #NutritionChallenge #NutritionCoach #MacroCounting #MacrosMadeEasy #HealthyHabits #SustainableNutrition #WeightLossJourney #FitnessJourney #EatWellFeelBetter #ProteinFirst #HealthyLifestyle #TransformationJourney #WellnessCoach #Accountability #FuelYourBody #ConsistencyWins #NutritionTips #BetterEveryDay

Protein is arguably the most important macronutrient, yet it’s the one most people struggle to get enough of.

Here’s why upping your protein is a game changer 👇

1️⃣ Better appetite control
Protein keeps you fuller for longer, stabilizes hunger hormones, reduces cravings, and helps regulate blood sugar.

2️⃣ Improved body composition
It supports fat loss by helping you eat less and retain muscle. Plus, it has a higher thermic effect, meaning your body burns more calories digesting protein than carbs or fats.

3️⃣ Muscle growth + maintenance
With consistent training, protein helps you build muscle and maintain it as you age.

4️⃣ Cardiometabolic health
Supports healthier blood pressure, cholesterol, and glucose regulation.

5️⃣ Strength gains
Fuel your lifts, fuel your progress.

6️⃣ Stronger immune system
Protein forms the building blocks of antibodies and supports key immune functions.

7️⃣ Faster recovery
It helps repair tissues after workouts and injuries so you can come back stronger.

✨ Prioritize your protein. Your body will thank you.

#NutritionCoach #NutritionCoaching #OnlineNutritionCoach #ProteinEducation #ProteinMatters #HighProteinLifestyle #HealthyNutrition #EvidenceBasedNutrition #NutritionTips #MacroCoaching #MacrosMadeEasy #EatWellLiveWell #HealthyHabitsCoach #FatLossNutrition #BodyRecomp #FitnessNutritionCoach #WellnessCoach #DietitianApproved (if applicable) #NutritionForResults #FuelYourGoals

Protein is arguably the most important macronutrient, yet it’s the one most people struggle to get enough of.

Here’s why upping your protein is a game changer 👇

1️⃣ Better appetite control
Protein keeps you fuller for longer, stabilizes hunger hormones, reduces cravings, and helps regulate blood sugar.

2️⃣ Improved body composition
It supports fat loss by helping you eat less and retain muscle. Plus, it has a higher thermic effect, meaning your body burns more calories digesting protein than carbs or fats.

3️⃣ Muscle growth + maintenance
With consistent training, protein helps you build muscle and maintain it as you age.

4️⃣ Cardiometabolic health
Supports healthier blood pressure, cholesterol, and glucose regulation.

5️⃣ Strength gains
Fuel your lifts, fuel your progress.

6️⃣ Stronger immune system
Protein forms the building blocks of antibodies and supports key immune functions.

7️⃣ Faster recovery
It helps repair tissues after workouts and injuries so you can come back stronger.

✨ Prioritize your protein. Your body will thank you.

#NutritionCoach #NutritionCoaching #OnlineNutritionCoach #ProteinEducation #ProteinMatters #HighProteinLifestyle #HealthyNutrition #EvidenceBasedNutrition #NutritionTips #MacroCoaching #MacrosMadeEasy #EatWellLiveWell #HealthyHabitsCoach #FatLossNutrition #BodyRecomp #FitnessNutritionCoach #WellnessCoach #DietitianApproved (if applicable) #NutritionForResults #FuelYourGoals

Not all witches live in Salem 🤫…but we definitely visited 🖤✨

Magic made with my favorite coven 🕯️🪄

#GirlsTripGoals #WitchyWeekend #SalemVibes #SalemMass #WitchCity #GirlsTrip #SpookySeason #WitchyWomen #TravelBesties #AutumnAdventures #SalemTrip #CovenCrew #HocusPocusEnergy

Not all witches live in Salem 🤫…but we definitely visited 🖤✨

Magic made with my favorite coven 🕯️🪄

#GirlsTripGoals #WitchyWeekend #SalemVibes #SalemMass #WitchCity #GirlsTrip #SpookySeason #WitchyWomen #TravelBesties #AutumnAdventures #SalemTrip #CovenCrew #HocusPocusEnergy

🚫 Top 3 mistakes I see when people try to “reset” their nutrition:

1️⃣ Cutting out everything overnight
2️⃣ Forgetting the power of protein
3️⃣ Going at it alone with zero accountability

👉 Skip the frustration — avoid these mistakes with me inside the Fall Reset: 6-Week Program 🍁💪

📆 Oct 6 – Nov 17, 2025
💲 $125 investment
📲 Spots are limited! Link in bio / DM me to join.

Let’s reset together & make this fall your strongest yet! ✨

#FallReset #NutritionTips #HealthyHabits #NutritionCoach #FoodFreedom #FitnessJourney #BetterNotPerfect #NutritionReset #FallVibes

🚫 Top 3 mistakes I see when people try to “reset” their nutrition:

1️⃣ Cutting out everything overnight
2️⃣ Forgetting the power of protein
3️⃣ Going at it alone with zero accountability

👉 Skip the frustration — avoid these mistakes with me inside the Fall Reset: 6-Week Program 🍁💪

📆 Oct 6 – Nov 17, 2025
💲 $125 investment
📲 Spots are limited! Link in bio / DM me to join.

Let’s reset together & make this fall your strongest yet! ✨

#FallReset #NutritionTips #HealthyHabits #NutritionCoach #FoodFreedom #FitnessJourney #BetterNotPerfect #NutritionReset #FallVibes

✨Bachelorette Bootcamp: Camp Summerdaze Edition✨
Where the showers are questionable 🚿💀, the meals are… minimal 🥲🍴, and the memories are unforgettable.

Who needs luxury when you’ve got besties, chaos, and a bride-to-be? 💍🔥

@campsummerdaze

#BachLife #CampSummerdaze #TrashShowersAndStarvation #SendHelpButMakeItCute

✨Bachelorette Bootcamp: Camp Summerdaze Edition✨
Where the showers are questionable 🚿💀, the meals are… minimal 🥲🍴, and the memories are unforgettable.

Who needs luxury when you’ve got besties, chaos, and a bride-to-be? 💍🔥

@campsummerdaze

#BachLife #CampSummerdaze #TrashShowersAndStarvation #SendHelpButMakeItCute

🍂 Feeling tired, craving sugar, or struggling to stay consistent after summer?

You’re not alone — your body is asking for a RESET.

That’s why I created The Vitalex Reset: Fall Edition — 6 weeks of simple nutrition strategies, meal ideas, and accountability to help you feel your best before the holidays.

📅 Starts Oct 6
💲 $125.00

📲 Ready to feel energized and confident this fall?

Register through the link in bio or DM me today!

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

🍂 Feeling tired, craving sugar, or struggling to stay consistent after summer?

You’re not alone — your body is asking for a RESET.

That’s why I created The Vitalex Reset: Fall Edition — 6 weeks of simple nutrition strategies, meal ideas, and accountability to help you feel your best before the holidays.

📅 Starts Oct 6
💲 $125.00

📲 Ready to feel energized and confident this fall?

Register through the link in bio or DM me today!

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

🍂 High-Protein Fall Borscht 🍲💪

Borscht is the ultimate cozy fall dish — and with a simple twist, you can make it high in protein and super satisfying. Here’s my go-to version that’s hearty, gut-friendly, and perfect for those chilly autumn nights:

Ingredients (serves 4):
➡️1 lb stewing beef, diced 🥩
➡️3 medium beets, peeled & shredded
➡️2 carrots, shredded
➡️1 onion, diced
➡️1 small cabbage, shredded
➡️2 cloves garlic, minced
➡️6 cups low-sodium beef broth
➡️2 tbsp tomato paste
➡️1 tsp paprika
➡️Salt & pepper to taste
➡️Fresh dill 🌿
➡️½ cup lactose-free plain Greek yogurt or sour cream (for topping)

Instructions:
1️⃣Heat olive oil in a large pot.
2️⃣Add beef, season with salt, pepper & paprika. Cook until lightly browned, then remove.
3️⃣In the same pot, sauté onion & garlic until caramelized.
4️⃣Return beef to the pot. Stir in beets, carrots, cabbage & tomato paste.
5️⃣Pour in beef broth.
6️⃣Wrap a bunch of fresh dill in cheesecloth, tie tightly, and drop it into the pot (remove before serving).
7️⃣Bring to a boil, then reduce heat and simmer 25–30 minutes, until veggies are tender & beef is cooked through.

Serve hot with a dollop of lactose-free Greek yogurt or sour cream, and a sprinkle of fresh dill. ✨

💪 Macros (per serving, approx.):
Protein: 38g
Carbs: 26g
Fat: 9g
Calories: ~320

🍁 Comfort food that fuels your goals.

Save this recipe & tag me @vitalex_nutrition if you try it!

🍂 High-Protein Fall Borscht 🍲💪

Borscht is the ultimate cozy fall dish — and with a simple twist, you can make it high in protein and super satisfying. Here’s my go-to version that’s hearty, gut-friendly, and perfect for those chilly autumn nights:

Ingredients (serves 4):
➡️1 lb stewing beef, diced 🥩
➡️3 medium beets, peeled & shredded
➡️2 carrots, shredded
➡️1 onion, diced
➡️1 small cabbage, shredded
➡️2 cloves garlic, minced
➡️6 cups low-sodium beef broth
➡️2 tbsp tomato paste
➡️1 tsp paprika
➡️Salt & pepper to taste
➡️Fresh dill 🌿
➡️½ cup lactose-free plain Greek yogurt or sour cream (for topping)

Instructions:
1️⃣Heat olive oil in a large pot.
2️⃣Add beef, season with salt, pepper & paprika. Cook until lightly browned, then remove.
3️⃣In the same pot, sauté onion & garlic until caramelized.
4️⃣Return beef to the pot. Stir in beets, carrots, cabbage & tomato paste.
5️⃣Pour in beef broth.
6️⃣Wrap a bunch of fresh dill in cheesecloth, tie tightly, and drop it into the pot (remove before serving).
7️⃣Bring to a boil, then reduce heat and simmer 25–30 minutes, until veggies are tender & beef is cooked through.

Serve hot with a dollop of lactose-free Greek yogurt or sour cream, and a sprinkle of fresh dill. ✨

💪 Macros (per serving, approx.):
Protein: 38g
Carbs: 26g
Fat: 9g
Calories: ~320

🍁 Comfort food that fuels your goals.

Save this recipe & tag me @vitalex_nutrition if you try it!

✨🍂The Vitalex Reset: Fall Edition is HERE! 🍂✨

6 weeks to feel energized, confident & back on track 💪

📅 Oct 6 – Nov 17, 2025

$125.00

What’s included:

✅ Weekly nutrition videos to expand knowledge
✅ Personalized macros
✅ Sample meal plan + recipes
✅ Weekly check-ins
✅ Private FB group
✅ Tips, prizes & more!

📲 Spots are limited — DM me or sign up:
👉 vitalexnutrition.com/spring25
✨ Follow for updates: @vitalex_nutrition

🍁 Who’s ready to reset this fall?

✨🍂The Vitalex Reset: Fall Edition is HERE! 🍂✨

6 weeks to feel energized, confident & back on track 💪

📅 Oct 6 – Nov 17, 2025

$125.00

What’s included:

✅ Weekly nutrition videos to expand knowledge
✅ Personalized macros
✅ Sample meal plan + recipes
✅ Weekly check-ins
✅ Private FB group
✅ Tips, prizes & more!

📲 Spots are limited — DM me or sign up:
👉 vitalexnutrition.com/spring25
✨ Follow for updates: @vitalex_nutrition

🍁 Who’s ready to reset this fall?

Made it just in the knick of 🕐

Last day of ski on a Friday full blood 🌝

It was meant to be.

Made it just in the knick of 🕐

Last day of ski on a Friday full blood 🌝

It was meant to be.

…More days like these ☀️.

BOMA ski trip 2025 🎿 see you next year…

#btski25 #skitrip #skiday

…More days like these ☀️.

BOMA ski trip 2025 🎿 see you next year…

#btski25 #skitrip #skiday

What if I told you that you could break away from the belief that you can’t change, or that things can’t be different?

There’s something called the “fresh start effect ☀️,” and it’s real.

The fresh start effect serves as a belief disrupter as it allows our mind to separate ourselves from the “old” and start anew. This separation of self enables us to release ourselves from our past and adopt a positive belief for the future; that this “new self” will succeed, leading to increased confidence and motivation.

This belief is critical for behaviour change ✨.

An example of this is a “New Year’s Resolution”, but it’s not what you think. This outdated statistic stated that 80% of New Year’s resolutions fail, but this study was:

- Published in 1988 (nearly 30 years ago) 📜
- 30% of participants were quitting smoking (addictive components skews results) 🚭
- Was based on only 200 people 📉
- Surveyed random people on the phone (an untrustworthy source data collection) ☎️
- 20% success comes from a two-year follow-up ⏰
- Whereas, at the 6-month mark, participants success rates were closer to 40%!!! 📈

What if you could bet on something with a 40% success rate? Like the lottery? Or yourself? Would you do it?

Recent studies show that resolutions can be an effective tool for habit change. A 2002 study published in the Journal of Clinical Psychology showed resolution-makers reporting considerably higher rates of succeeding with their goal than non-resolvers: at six months, 46% were successful.

A fresh start can be the beginning of a new year (now), the beginning of a season, a new month, week, event, etc. These are temporal landmarks that help anchor us when we shed our “old self” and step into our new self.

The time is now – DM 📩 me if you're ready to shed your “old self” – the one with your perceived failures and disappointments, your guilt and shame, and the stories of why you haven’t succeeded before, and step into your new self☀️!

I’m here to help.

#nutrition #nutritioncoach #nutritiontips #nutritionfacts #nutritioncoaching #workoutmotivation #gymmotivation

Source: Precision Nutrition

What if I told you that you could break away from the belief that you can’t change, or that things can’t be different?

There’s something called the “fresh start effect ☀️,” and it’s real.

The fresh start effect serves as a belief disrupter as it allows our mind to separate ourselves from the “old” and start anew. This separation of self enables us to release ourselves from our past and adopt a positive belief for the future; that this “new self” will succeed, leading to increased confidence and motivation.

This belief is critical for behaviour change ✨.

An example of this is a “New Year’s Resolution”, but it’s not what you think. This outdated statistic stated that 80% of New Year’s resolutions fail, but this study was:

- Published in 1988 (nearly 30 years ago) 📜
- 30% of participants were quitting smoking (addictive components skews results) 🚭
- Was based on only 200 people 📉
- Surveyed random people on the phone (an untrustworthy source data collection) ☎️
- 20% success comes from a two-year follow-up ⏰
- Whereas, at the 6-month mark, participants success rates were closer to 40%!!! 📈

What if you could bet on something with a 40% success rate? Like the lottery? Or yourself? Would you do it?

Recent studies show that resolutions can be an effective tool for habit change. A 2002 study published in the Journal of Clinical Psychology showed resolution-makers reporting considerably higher rates of succeeding with their goal than non-resolvers: at six months, 46% were successful.

A fresh start can be the beginning of a new year (now), the beginning of a season, a new month, week, event, etc. These are temporal landmarks that help anchor us when we shed our “old self” and step into our new self.

The time is now – DM 📩 me if you're ready to shed your “old self” – the one with your perceived failures and disappointments, your guilt and shame, and the stories of why you haven’t succeeded before, and step into your new self☀️!

I’m here to help.

#nutrition #nutritioncoach #nutritiontips #nutritionfacts #nutritioncoaching #workoutmotivation #gymmotivation

Source: Precision Nutrition

It’s been awhile ✌️

I’m still here. Still grinding. Still doing my thing.

Life, and everything it’s made up of, has different seasons. Some seasons are joy, motivation, building, moving, growing, learning, and others are slow, reflective, restful, recovering, and so on.

Whatever season you find yourself in - try to ensure you always have a platform of stability to hold onto. Mine, thankfully, is the gym, and I’m lucky enough to have one in my dungeon basement (maybe one day we’ll finish it).

There’s nothing quite like the feeling after completing a workout - no matter what kind. The stable platform to continuously rely on throughout life.

What’s yours? 📩 Let me know!

#nutrition #nutritioncoach #nutritiontips #nutritionfacts #nutritioncoaching #workoutmotivation #gymmotivation

It’s been awhile ✌️

I’m still here. Still grinding. Still doing my thing.

Life, and everything it’s made up of, has different seasons. Some seasons are joy, motivation, building, moving, growing, learning, and others are slow, reflective, restful, recovering, and so on.

Whatever season you find yourself in - try to ensure you always have a platform of stability to hold onto. Mine, thankfully, is the gym, and I’m lucky enough to have one in my dungeon basement (maybe one day we’ll finish it).

There’s nothing quite like the feeling after completing a workout - no matter what kind. The stable platform to continuously rely on throughout life.

What’s yours? 📩 Let me know!

#nutrition #nutritioncoach #nutritiontips #nutritionfacts #nutritioncoaching #workoutmotivation #gymmotivation

Dream Camp was a DREAM ☮️.

@tmrw.tday
@macimohammadi

Dream Camp was a DREAM ☮️.

@tmrw.tday
@macimohammadi

My new obsession… @therealfooddietitians sweet potato salad! Looking for a quick accompaniment to your meal… try it out. We’re creatures of habit over here, and need nutritious, quick and easy meals. This did not disappoint. Full recipe on their page, ingredients:

➡️ Sweet potatoes
➡️ Kale
➡️ Red onion
➡️ Bell pepper
➡️ Garlic
➡️ Bacon
➡️ Olive oil
➡️ Dressing: mayo, chipotle powder, lime dressing

For some reason, unbeknownst to me, I never thought of cooking sweet potatoes directly on the stove 🫣. I always associated cooking potatoes in the oven, and is sometimes time consuming when you’re in a pinch. #gamechanger

My new obsession… @therealfooddietitians sweet potato salad! Looking for a quick accompaniment to your meal… try it out. We’re creatures of habit over here, and need nutritious, quick and easy meals. This did not disappoint. Full recipe on their page, ingredients:

➡️ Sweet potatoes
➡️ Kale
➡️ Red onion
➡️ Bell pepper
➡️ Garlic
➡️ Bacon
➡️ Olive oil
➡️ Dressing: mayo, chipotle powder, lime dressing

For some reason, unbeknownst to me, I never thought of cooking sweet potatoes directly on the stove 🫣. I always associated cooking potatoes in the oven, and is sometimes time consuming when you’re in a pinch. #gamechanger

I DID IT! ✨

Sometimes the best experiment you can do, is on yourself. 🌙✨

This post is long overdue, but…

I did it! I reached my goal weight of 130 (and even floating between 128-130 now). Yes… after 3 years… Now I’ve been flirting with it for the past two years. Fluctuating between 132-135. Almost getting there, but not quite…until now.

Now I know it’s never supposed to be about the number. It’s supposed to be about how you feel. However, with me, one is synonymous with the other. Around this number is where I feel my best; my blood runs better (IYKYK), I have incredible energy, I feel strong, and just all around…myself.

Did I think it would take this long to get here?

No. ⬇️

I thought I would be one of those women who bounced back quick. In a way, I did. Not to where I wanted to be truly, but it was good enough for the time being. I really didn’t start feeling like myself until a year ago, and then REALLY feeling like ME a couple months ago. 🔥This year gave me the next mental shift I needed to hit my goal.

Sometimes your brain just shifts into the gear you need, but you’re responsible for hitting the gas pedal, and steering yourself into the direction you want to go in.

The journey wasn’t easy postpartum. I ran into so many setbacks I was not prepared for, blind-sided, really. Overtime, with consistency and determination, I got through them (with maybe some little things lingering that will dissipate soon, too).

Losing weight, getting “fit”, “toned”, building muscle, losing fat… whatever it is… it takes time. Sometimes much longer than you may want or realize. There’s no magic pill, and there’s no magic plan. At the end of the day there’s just you, whatever plan you choose, your drive and determination, and consistency. One step you take today, affects tomorrow, and tomorrow affects the day after that. It’s the compacting value that makes the difference.

Keep moving, keep striving for better, keep changing and growing.

And above all…

Do what makes you happy. 🌙

Want to know how? DM me?

Previous weight: 137.9
Hips: 40
Chest: 34
Waist: 29.5

Current weight: 128.5
Hips: 38
Chest: 32
Waist: 26.5

I DID IT! ✨

Sometimes the best experiment you can do, is on yourself. 🌙✨

This post is long overdue, but…

I did it! I reached my goal weight of 130 (and even floating between 128-130 now). Yes… after 3 years… Now I’ve been flirting with it for the past two years. Fluctuating between 132-135. Almost getting there, but not quite…until now.

Now I know it’s never supposed to be about the number. It’s supposed to be about how you feel. However, with me, one is synonymous with the other. Around this number is where I feel my best; my blood runs better (IYKYK), I have incredible energy, I feel strong, and just all around…myself.

Did I think it would take this long to get here?

No. ⬇️

I thought I would be one of those women who bounced back quick. In a way, I did. Not to where I wanted to be truly, but it was good enough for the time being. I really didn’t start feeling like myself until a year ago, and then REALLY feeling like ME a couple months ago. 🔥This year gave me the next mental shift I needed to hit my goal.

Sometimes your brain just shifts into the gear you need, but you’re responsible for hitting the gas pedal, and steering yourself into the direction you want to go in.

The journey wasn’t easy postpartum. I ran into so many setbacks I was not prepared for, blind-sided, really. Overtime, with consistency and determination, I got through them (with maybe some little things lingering that will dissipate soon, too).

Losing weight, getting “fit”, “toned”, building muscle, losing fat… whatever it is… it takes time. Sometimes much longer than you may want or realize. There’s no magic pill, and there’s no magic plan. At the end of the day there’s just you, whatever plan you choose, your drive and determination, and consistency. One step you take today, affects tomorrow, and tomorrow affects the day after that. It’s the compacting value that makes the difference.

Keep moving, keep striving for better, keep changing and growing.

And above all…

Do what makes you happy. 🌙

Want to know how? DM me?

Previous weight: 137.9
Hips: 40
Chest: 34
Waist: 29.5

Current weight: 128.5
Hips: 38
Chest: 32
Waist: 26.5

With the new season turning in… it’s made me reflect on the season that’s past, and my favourite, SUMMER. I’ll miss you, and the memories it made with these beauties in Cali✌🏻.

…until next year, summer 😉.

And onto LIBRA season! ♎️

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

With the new season turning in… it’s made me reflect on the season that’s past, and my favourite, SUMMER. I’ll miss you, and the memories it made with these beauties in Cali✌🏻.

…until next year, summer 😉.

And onto LIBRA season! ♎️

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Body’s like I’m ready to go ⚡️😂

Couldn’t remix this reel, but I got the inspiration from @thealexallen … and I couldn’t resist! Plus you all voted “Yes” to my poll… so I couldn’t let you down 😜.

Who else feels the surge of energy and endurance during this time?! ⚡️🐰

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Body’s like I’m ready to go ⚡️😂

Couldn’t remix this reel, but I got the inspiration from @thealexallen … and I couldn’t resist! Plus you all voted “Yes” to my poll… so I couldn’t let you down 😜.

Who else feels the surge of energy and endurance during this time?! ⚡️🐰

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

MOVE.WITHUS BBS Challenge - Week 5

BBS Mini Challenge - try a new recovery method & take your performance to the next level.

Stretching 🙆🏻‍♀️

If anyone knows me - you know I do NOT skip stretching after my workout. Why? The main reason is it aids in recovery and helps decrease muscle soreness. When we exercise we create microscopic tears in our muscle fibres, resulting in muscle soreness. Stretching, among many other benefits, helps your muscles relax and accelerates the healing process by increasing blood flow. I am very rarely sore after I stretch, but man, do I ever regret times when I don’t!

Sleep 🛏️

My number one non-negotiable is prioritizing sleep! I have a very consistent sleep schedule (10:30 pm - 6:30/7:00 am). Sleep also provides several benefits such as: weight management, improve/regulate mood, improve productivity, increase athletic performance, boosts the immune system, and... aids in muscle recovery during the deep stages of the sleep cycle.

I was fortunate enough for my mother to look after my little Elly for a night, and I got a whopping 10 hour+ sleep! I was feeling really run down, and feeling much better now 💪🏻.

Massage

Who loves a good massage? 🙋🏻‍♀️I could honestly be massaged for an entire day, and it still would not be enough. Alas, I will continue my monthly massage until I die. Massages also assist with recovery as it increases the blood flow and oxygen to your muscles, and may decrease lactic acid build-up!

Cold Shower

...not really my thing, yet. I gave it a try this week. I think I’d prefer an ice bath - so I’ll try that in the future. A cold shower can help reduce muscle soreness after an intense workout since cold water has regenerative properties; your muscles will relax and repair. Although... to me it just felt like my entire body was tensing up! 🤭

Total Body Sculpt - Round 5 - Day 33

#movewithus #movewithuschallenge #bbschallenge #bbsminichallenge e #movewithusbbs #movewithusbbschallenge

MOVE.WITHUS BBS Challenge - Week 5

BBS Mini Challenge - try a new recovery method & take your performance to the next level.

Stretching 🙆🏻‍♀️

If anyone knows me - you know I do NOT skip stretching after my workout. Why? The main reason is it aids in recovery and helps decrease muscle soreness. When we exercise we create microscopic tears in our muscle fibres, resulting in muscle soreness. Stretching, among many other benefits, helps your muscles relax and accelerates the healing process by increasing blood flow. I am very rarely sore after I stretch, but man, do I ever regret times when I don’t!

Sleep 🛏️

My number one non-negotiable is prioritizing sleep! I have a very consistent sleep schedule (10:30 pm - 6:30/7:00 am). Sleep also provides several benefits such as: weight management, improve/regulate mood, improve productivity, increase athletic performance, boosts the immune system, and... aids in muscle recovery during the deep stages of the sleep cycle.

I was fortunate enough for my mother to look after my little Elly for a night, and I got a whopping 10 hour+ sleep! I was feeling really run down, and feeling much better now 💪🏻.

Massage

Who loves a good massage? 🙋🏻‍♀️I could honestly be massaged for an entire day, and it still would not be enough. Alas, I will continue my monthly massage until I die. Massages also assist with recovery as it increases the blood flow and oxygen to your muscles, and may decrease lactic acid build-up!

Cold Shower

...not really my thing, yet. I gave it a try this week. I think I’d prefer an ice bath - so I’ll try that in the future. A cold shower can help reduce muscle soreness after an intense workout since cold water has regenerative properties; your muscles will relax and repair. Although... to me it just felt like my entire body was tensing up! 🤭

Total Body Sculpt - Round 5 - Day 33

#movewithus #movewithuschallenge #bbschallenge #bbsminichallenge e #movewithusbbs #movewithusbbschallenge

MOVE.WITHUS BBS Challenge - Week 4.

BBS Mini Challenge - Grab your bestie, mum, or partner and complete your workout together.

Driving into work everyday is a little more tolerable when I break up the day with an awesome workout with my team mate!

Total Body Sculpt - Round 5 - Day 24

#movewithus #movewithuschallenge #bbschallenge #bbsminichallenge #movewithusbbs #movewithusbbschallenge

MOVE.WITHUS BBS Challenge - Week 4.

BBS Mini Challenge - Grab your bestie, mum, or partner and complete your workout together.

Driving into work everyday is a little more tolerable when I break up the day with an awesome workout with my team mate!

Total Body Sculpt - Round 5 - Day 24

#movewithus #movewithuschallenge #bbschallenge #bbsminichallenge #movewithusbbs #movewithusbbschallenge

MOVE.WITHUS BBS Challenge - Week 2.

BBS Mini Challenge - Film a Day in your Life Following the BBS Challenge.

Although I do follow a pretty whole foods centered diet, I do indulge in the McDonald’s breakfast from time to time for ease and convenience, and always allow myself a treat everyday!

@movewithus

#movewithus #movewithuschallenge #bbschallenge #bbsminichallenge #movewithusbbs #movewithusbbschallenge

MOVE.WITHUS BBS Challenge - Week 2.

BBS Mini Challenge - Film a Day in your Life Following the BBS Challenge.

Although I do follow a pretty whole foods centered diet, I do indulge in the McDonald’s breakfast from time to time for ease and convenience, and always allow myself a treat everyday!

@movewithus

#movewithus #movewithuschallenge #bbschallenge #bbsminichallenge #movewithusbbs #movewithusbbschallenge

MOVE.WITHUS BBS Challenge started strong this week, with Total Body Sculpt - Round 5.

4/6 workouts completed, followed by the BBS Mini Challenge - Rachel’s On-Demand Core Workout.

It’s kicking my 🍑 but I love it!

@movewithus

#movewithus #movewithuschallenge #bbschallenge #bbsminichallenge #movewithusbbs #movewithusbbschallenge

MOVE.WITHUS BBS Challenge started strong this week, with Total Body Sculpt - Round 5.

4/6 workouts completed, followed by the BBS Mini Challenge - Rachel’s On-Demand Core Workout.

It’s kicking my 🍑 but I love it!

@movewithus

#movewithus #movewithuschallenge #bbschallenge #bbsminichallenge #movewithusbbs #movewithusbbschallenge

Despite a minor cold this week I’m getting some training in to try to sweat it out.

My strength has really been growing these past several weeks and I’m really excited about it!

Drop sets (8, 8, 8) Banded Barbell Hip Thrusts
135 lb,
125 lb.
115 lb.

Banded Barbell Hip Thrust Flyes
115 lb.

Incredible programming by @movewithus that I’ve been following for the past two years postpartum.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #uxbridgeweightloss #uxbridgedieting

Despite a minor cold this week I’m getting some training in to try to sweat it out.

My strength has really been growing these past several weeks and I’m really excited about it!

Drop sets (8, 8, 8) Banded Barbell Hip Thrusts
135 lb,
125 lb.
115 lb.

Banded Barbell Hip Thrust Flyes
115 lb.

Incredible programming by @movewithus that I’ve been following for the past two years postpartum.

#uxbridgenutrition #uxbridgenutritioncoach� #precisionnutritioncoach #iifymcoach #macroscoach #uxbridgeweightloss #uxbridgedieting

Swipe to see a day on my plate - weekend style ☀️

Some of you have been curious about what fills my plate throughout the day, so I thought I would share an example of what a typical weekend looks like for me lately.

I was doing a cut prior to my trip to Costa Rica in February, and then took a couple weeks off where I practised intuitive eating. But now I've been back to tracking for a couple weeks to tighten things up before I start building back to maintenance.

Daily Target
Calories: 1,750 | P: 130 | C: 175 | F: 60

⏫French toast with sugar free maple syrup, blueberries, and a vanilla oat latte
⏫Protein greek yogurt parfait, and a small vanilla oat latte (pre-gym snack)
⏫Barbeque ceaser minced meat wrap with cabbage, carrots, asparagus, and zucchini
⏫Hoisin grilled chicken breast, jasmine rice, and broccolini
⏫Haagen-Dazs vanilla almond ice cream bar

Calories: 1,731 | P: 127 | C: 171 | F: 61

As you see here...you can still fuel yourself with delicious foods, and still see results! No need ❌for extreme restriction.

Want to know how? Throw me a DM 📥, I'd love to show you!

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Swipe to see a day on my plate - weekend style ☀️

Some of you have been curious about what fills my plate throughout the day, so I thought I would share an example of what a typical weekend looks like for me lately.

I was doing a cut prior to my trip to Costa Rica in February, and then took a couple weeks off where I practised intuitive eating. But now I've been back to tracking for a couple weeks to tighten things up before I start building back to maintenance.

Daily Target
Calories: 1,750 | P: 130 | C: 175 | F: 60

⏫French toast with sugar free maple syrup, blueberries, and a vanilla oat latte
⏫Protein greek yogurt parfait, and a small vanilla oat latte (pre-gym snack)
⏫Barbeque ceaser minced meat wrap with cabbage, carrots, asparagus, and zucchini
⏫Hoisin grilled chicken breast, jasmine rice, and broccolini
⏫Haagen-Dazs vanilla almond ice cream bar

Calories: 1,731 | P: 127 | C: 171 | F: 61

As you see here...you can still fuel yourself with delicious foods, and still see results! No need ❌for extreme restriction.

Want to know how? Throw me a DM 📥, I'd love to show you!

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Sweet Potato Broccoli Chicken Bake 🤍

I love quick and easy meals, especially when they’re macro-friendly and I’m meal prepping. I found this recipe by @therealfooddietitians and am in love!

Calories: 410 | P: 33g | C: 53g | F: 11g

Ingredients:
⏫ 110g Chicken
⏫ 125g Sweet Potato
⏫ 100g Broccoli
⏫ 50g Red Onion
⏫ 15g Dates
⏫ 3 Garlic Cloves
⏫ 10g Parmesan Cheese
⏫ 1 tbsp Olive Oil
⏫ Italian Seasoning, Salt & Pepper
⏫ 8g Walnuts
⏫ Lemon Wedge

Increase or decrease chicken, sweet potatoes, dates, cheese, and walnuts as required to fit your meal split goals.

Enjoy 🤍.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #uxbridgeweightloss #uxbridgedieting

Sweet Potato Broccoli Chicken Bake 🤍

I love quick and easy meals, especially when they’re macro-friendly and I’m meal prepping. I found this recipe by @therealfooddietitians and am in love!

Calories: 410 | P: 33g | C: 53g | F: 11g

Ingredients:
⏫ 110g Chicken
⏫ 125g Sweet Potato
⏫ 100g Broccoli
⏫ 50g Red Onion
⏫ 15g Dates
⏫ 3 Garlic Cloves
⏫ 10g Parmesan Cheese
⏫ 1 tbsp Olive Oil
⏫ Italian Seasoning, Salt & Pepper
⏫ 8g Walnuts
⏫ Lemon Wedge

Increase or decrease chicken, sweet potatoes, dates, cheese, and walnuts as required to fit your meal split goals.

Enjoy 🤍.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #uxbridgeweightloss #uxbridgedieting

Motivation is unreliable 👎🏻.
It’s fleeting. We can't depend on it.

Motivation usually comes after action... The more you act, the more motivated you'll be ☀️.

It’s easy to wait for this “magical motivation 🦄” assuming that when you find it it’ll propel you into the journey you want. However, it’s usually only after we’ve done something that we feel motivated.

Decide today to take action. Not tomorrow, or next Monday. Today.

And once you start…every step forward gets easier, and more motivation will follow. It has a ripple effect.

Send me a DM to take action today ✌🏻.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Motivation is unreliable 👎🏻.
It’s fleeting. We can't depend on it.

Motivation usually comes after action... The more you act, the more motivated you'll be ☀️.

It’s easy to wait for this “magical motivation 🦄” assuming that when you find it it’ll propel you into the journey you want. However, it’s usually only after we’ve done something that we feel motivated.

Decide today to take action. Not tomorrow, or next Monday. Today.

And once you start…every step forward gets easier, and more motivation will follow. It has a ripple effect.

Send me a DM to take action today ✌🏻.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Gym patron, “Doing legs on a Sunday? You must be really committed.”

…that I am sir!

Who else stays committed to their exercise regiment while on vacation?

Or… do you prefer taking time off?!

#costarica #uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Gym patron, “Doing legs on a Sunday? You must be really committed.”

…that I am sir!

Who else stays committed to their exercise regiment while on vacation?

Or… do you prefer taking time off?!

#costarica #uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

When should you consume protein after exercise?

Source: Precision Nutrition
Source: Journal of the International Society of Sports Nutrition

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss #flexibiledieting

When should you consume protein after exercise?

Source: Precision Nutrition
Source: Journal of the International Society of Sports Nutrition

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss #flexibiledieting

Your body is a 🕍 treat it as such.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Your body is a 🕍 treat it as such.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Want to live your life with greater purpose and intention in 2023? Do you have a Sankalpa? Learn how to create one⬇️

Click the link in my bio for a free guide ☀️

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss #flexibiledieting

Want to live your life with greater purpose and intention in 2023? Do you have a Sankalpa? Learn how to create one⬇️

Click the link in my bio for a free guide ☀️

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss #flexibiledieting

It’s seemed like forever since I’ve been able to find a passion again for physical activity since Crossfit, and during my postpartum journey. I’m so glad I stumbled upon the Move With Us program! It’s keeping me motivated and fuelling that inner competitive energy that I so enjoy and crave!

I’m looking forward to the BBS challenge, starting in April!

Looking for a new workout regime? DM me to find out more info, and for a discount code to join me in the challenge.

It’s seemed like forever since I’ve been able to find a passion again for physical activity since Crossfit, and during my postpartum journey. I’m so glad I stumbled upon the Move With Us program! It’s keeping me motivated and fuelling that inner competitive energy that I so enjoy and crave!

I’m looking forward to the BBS challenge, starting in April!

Looking for a new workout regime? DM me to find out more info, and for a discount code to join me in the challenge.

The 80/20 Rule

Ever heard for this rule?

Well… it’s the notion that your nutrition doesn’t have to be this

➡️ALL⬅️

OR

❌NOTHING❌

approach.

People often think they have to change every aspect of their life in order to see the results they’re striving for.

We’ve all been there.

1. You start a new eating plan
2. You commit to drinking an ocean of water a day
3. You start working out everyday

Then a couple of days or weeks goes by and BAM! Life gets in the way - you’re burnt out, and you feel overwhelmed, and you fall back into your prior habits.

You don’t have to do it all.

Pick a change you want to make:

1. Get more sleep
3. Drink more water
4. Eat more protein
5. Exercise regularly
6. Etc.

And try to do it consistently 80% of the time, not 100% of the time. Your body needs rest, you want to go out for dinner with your friends, you want that piece of chocolate, etc. Do IT 20% or the time - don’t deprive yourself!

Get comfortable with the idea that better is better and even a little change or effort can translate into real progress.

#uxbridgenutrition #iifym #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

The 80/20 Rule

Ever heard for this rule?

Well… it’s the notion that your nutrition doesn’t have to be this

➡️ALL⬅️

OR

❌NOTHING❌

approach.

People often think they have to change every aspect of their life in order to see the results they’re striving for.

We’ve all been there.

1. You start a new eating plan
2. You commit to drinking an ocean of water a day
3. You start working out everyday

Then a couple of days or weeks goes by and BAM! Life gets in the way - you’re burnt out, and you feel overwhelmed, and you fall back into your prior habits.

You don’t have to do it all.

Pick a change you want to make:

1. Get more sleep
3. Drink more water
4. Eat more protein
5. Exercise regularly
6. Etc.

And try to do it consistently 80% of the time, not 100% of the time. Your body needs rest, you want to go out for dinner with your friends, you want that piece of chocolate, etc. Do IT 20% or the time - don’t deprive yourself!

Get comfortable with the idea that better is better and even a little change or effort can translate into real progress.

#uxbridgenutrition #iifym #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Does anyone have a meal or snack during the day that they look forward to the most?

I sure do!

It may be simple (like all my meals usually are) but I crave this yogurt parfait every. single. day. at 11:30 am, alongside my small cup of half decaf coffee with vanilla flavoured oat milk froth 🤤. And I’m not sick of it yet!

Calories: 338
(P: 34g F: 8g C: 31g)

➡️ 175g 2% Fat Greek Yogurt
➡️ 20g Peanut Butter and Chocolate Whey Protein
➡️ 27g Jordan’s Morning Crisp - Honey Nut Granola
➡️ 50g Mixed Berries

… I’m already looking forward to tomorrow!

What meal or snack gets you excited? Let me know below ⬇️ I’d love to hear.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #uxbridgeweightloss

Does anyone have a meal or snack during the day that they look forward to the most?

I sure do!

It may be simple (like all my meals usually are) but I crave this yogurt parfait every. single. day. at 11:30 am, alongside my small cup of half decaf coffee with vanilla flavoured oat milk froth 🤤. And I’m not sick of it yet!

Calories: 338
(P: 34g F: 8g C: 31g)

➡️ 175g 2% Fat Greek Yogurt
➡️ 20g Peanut Butter and Chocolate Whey Protein
➡️ 27g Jordan’s Morning Crisp - Honey Nut Granola
➡️ 50g Mixed Berries

… I’m already looking forward to tomorrow!

What meal or snack gets you excited? Let me know below ⬇️ I’d love to hear.

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #uxbridgeweightloss

It’s ironic that I chose a quote from a male today, however it resonated with what I had to say! We are all equals now anyway, am I right?

An inspirational meeting was held today at work, in honor of International Women’s Day, by some top female business leaders. The major theme of discussion was gender bias, and how they broke that bias to get to where they are at today #breakthebias. My current full-time position in the real estate sector used to be a male dominated world, but thanks to some brave and dedicated women, they have “broke the glass ceiling” for other female professionals to follow suit.

I think anyone, and especially women, can get trapped by the fears in our mind.

“Am I enough?”

You ARE.

It’s our jobs to support one another and help each other follow our hearts. Don’t pigeon toe yourself – dream BIG!

Love to all my women out there <3.

#breakthebias #internationalwomensday #uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

It’s ironic that I chose a quote from a male today, however it resonated with what I had to say! We are all equals now anyway, am I right?

An inspirational meeting was held today at work, in honor of International Women’s Day, by some top female business leaders. The major theme of discussion was gender bias, and how they broke that bias to get to where they are at today #breakthebias. My current full-time position in the real estate sector used to be a male dominated world, but thanks to some brave and dedicated women, they have “broke the glass ceiling” for other female professionals to follow suit.

I think anyone, and especially women, can get trapped by the fears in our mind.

“Am I enough?”

You ARE.

It’s our jobs to support one another and help each other follow our hearts. Don’t pigeon toe yourself – dream BIG!

Love to all my women out there <3.

#breakthebias #internationalwomensday #uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss #uxbridgeweightloss

Happy 3rd year anniversary to my 🤍 love. After three years of marriage, and many more together, you still make me smile like this. Here’s to forever more.

Happy 3rd year anniversary to my 🤍 love. After three years of marriage, and many more together, you still make me smile like this. Here’s to forever more.

“It’s a Feeling” – The Foxy Doctor

It’s not about how you look; it’s about how you feel.

That’s what I care about the most with my clients. I want you to feel like your “blood runs smoother” … a phrase my clients hear me say when they’ve reached that point in their lives, when they’ve reached that “feeling”. When you get there, you just know. You have energy again⚡️, you feel happier☀️, and you feel in control of your life 🎮 – like you can take on anything! And that’s exactly what this “Foxy Doctor” did…

Kiddy’s journey began in April of 2020. Her vision was this, “I want to live a long life and be active with my children. I have a busy career, with very active kids, so I want to keep up with it all, and not feel sluggish.”

I want to live a long life…

I want to be active with my children…

I want to keep up with it all…

She wasn’t feeling “it”… and boy, did she ever want to feel it again.

Nothing ever comes easy… and that’s the truth. It took climbing a mountain of LIFE to get to where she is today: two kids, a chaotic job 🩺(shift work, on-call, late nights, weekends, extra shifts… you name it, she’s done it), a shift-worker husband, sickness, injury (a CONCUSSION!!!) … and the list goes on. She wanted to give up, she questioned herself many times… but did she give up? No.

Slowly, strategically, and in a healthy way, Kiddy started to change. Once she started eating better, and changing the way she was eating, she created a new lifestyle. Through this change in her life, her once lofty goal of “wanting to maybe take some fitness shots” became a reality.

A year and 7 months later, and 30 pounds down... she made it 🧨.

“And it doesn’t stop here…” she says.

Want to get that feeling too? Message me, and let’s chat about how I can help you claim your energy back in your life!

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #uxbridgeweightloss

“It’s a Feeling” – The Foxy Doctor

It’s not about how you look; it’s about how you feel.

That’s what I care about the most with my clients. I want you to feel like your “blood runs smoother” … a phrase my clients hear me say when they’ve reached that point in their lives, when they’ve reached that “feeling”. When you get there, you just know. You have energy again⚡️, you feel happier☀️, and you feel in control of your life 🎮 – like you can take on anything! And that’s exactly what this “Foxy Doctor” did…

Kiddy’s journey began in April of 2020. Her vision was this, “I want to live a long life and be active with my children. I have a busy career, with very active kids, so I want to keep up with it all, and not feel sluggish.”

I want to live a long life…

I want to be active with my children…

I want to keep up with it all…

She wasn’t feeling “it”… and boy, did she ever want to feel it again.

Nothing ever comes easy… and that’s the truth. It took climbing a mountain of LIFE to get to where she is today: two kids, a chaotic job 🩺(shift work, on-call, late nights, weekends, extra shifts… you name it, she’s done it), a shift-worker husband, sickness, injury (a CONCUSSION!!!) … and the list goes on. She wanted to give up, she questioned herself many times… but did she give up? No.

Slowly, strategically, and in a healthy way, Kiddy started to change. Once she started eating better, and changing the way she was eating, she created a new lifestyle. Through this change in her life, her once lofty goal of “wanting to maybe take some fitness shots” became a reality.

A year and 7 months later, and 30 pounds down... she made it 🧨.

“And it doesn’t stop here…” she says.

Want to get that feeling too? Message me, and let’s chat about how I can help you claim your energy back in your life!

#uxbridgenutrition #uxbridgenutritioncoach #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #uxbridgeweightloss

Tired of or just plain don’t like H2O and want to spice things up? Are you mindlessly grabbing any water enhancer on that packed grocery shelf just because the flavour sounds somewhat appealing? I urge you to reconsider…

I typically suggest trying to get the majority of your fluids during the day from water… but some people just plain don’t like it or are sick of it and NEED something else.

While it might seem innocent enough to plop any water enhancer you see in the grocery store into your cart, and into your water….

“But I’m drinking water, that’s healthy right?”

Not necessarily!

Some of the popular products out there (such as Mio, Tang, Crystal Light, Dasani, etc.) contain:

-          Propylene glycol( a chemical found in antifreeze, polyester resins, and electronic cigarettes)
-          Sucralose (an artificial sweetener)
-          Sucrose acetate isobutyrate (found in printing inks)

Instead, opt for another option, such as True Lemon, Stur Liquid Water Enhancers, or Nuun, if you can. These drink squeezers or packets contain Stevia extract, a natural alternative to a sweetener, as it’s derived from the stevia plant.

…I’m not saying Stevia extract is “good for you” but it’s a little better of a choice than the other competitors out there.

💦How do you spice up your water on the go?

#uxbridge #uxbridgeweightloss #nutritioncoach #uxbridgeweightloss #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss

Tired of or just plain don’t like H2O and want to spice things up? Are you mindlessly grabbing any water enhancer on that packed grocery shelf just because the flavour sounds somewhat appealing? I urge you to reconsider…

I typically suggest trying to get the majority of your fluids during the day from water… but some people just plain don’t like it or are sick of it and NEED something else.

While it might seem innocent enough to plop any water enhancer you see in the grocery store into your cart, and into your water….

“But I’m drinking water, that’s healthy right?”

Not necessarily!

Some of the popular products out there (such as Mio, Tang, Crystal Light, Dasani, etc.) contain:

-          Propylene glycol( a chemical found in antifreeze, polyester resins, and electronic cigarettes)
-          Sucralose (an artificial sweetener)
-          Sucrose acetate isobutyrate (found in printing inks)

Instead, opt for another option, such as True Lemon, Stur Liquid Water Enhancers, or Nuun, if you can. These drink squeezers or packets contain Stevia extract, a natural alternative to a sweetener, as it’s derived from the stevia plant.

…I’m not saying Stevia extract is “good for you” but it’s a little better of a choice than the other competitors out there.

💦How do you spice up your water on the go?

#uxbridge #uxbridgeweightloss #nutritioncoach #uxbridgeweightloss #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss

Take a video of you in baggy clothes, then in a bikini.

Take a video of you in baggy clothes, then in a bikini.

“Why did I gain x amount of weight overnight?”

I get this question a lot.

There are a number of reasons why you could have gained weight overnight. Above are a few reasons why you may have seen that spike in those digits.

The body is a complex system. Whether or not you eat or drink the exact same thing day in and day out (which many of you do not), you do experience LIFE differently each and everyday. New challenges arise that you have to respond and adapt to. This then directly impacts your body - it’s all interconnected.

If you’re on a journey for fat loss/weight-loss don’t be scared if you see dips and spikes throughout the week - this is completely normal. Just continue on your day. Your body will balance itself out 😉.

If you’re looking for some help staying accountable this summer, send me a DM - I’d love to help!

#uxbridge #uxbridgeweightloss #nutritioncoach #uxbridgeweightloss #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss

“Why did I gain x amount of weight overnight?”

I get this question a lot.

There are a number of reasons why you could have gained weight overnight. Above are a few reasons why you may have seen that spike in those digits.

The body is a complex system. Whether or not you eat or drink the exact same thing day in and day out (which many of you do not), you do experience LIFE differently each and everyday. New challenges arise that you have to respond and adapt to. This then directly impacts your body - it’s all interconnected.

If you’re on a journey for fat loss/weight-loss don’t be scared if you see dips and spikes throughout the week - this is completely normal. Just continue on your day. Your body will balance itself out 😉.

If you’re looking for some help staying accountable this summer, send me a DM - I’d love to help!

#uxbridge #uxbridgeweightloss #nutritioncoach #uxbridgeweightloss #precisionnutritioncoach #iifymcoach #macroscoach #postpartumweightloss

DO MORE/DO LESS
_________________________________________
Do you take an “all or nothing” approach to nutrition? It doesn’t have to be that way.

Improving your nutrition doesn’t have to be complicated. You don’t have to go on an extreme and restrictive diet. You can make simple changes at home by just being more mindful. It can be as simple as ⬇️

☀️ Eating slowly and mindfully at most meals, as opposed to in front of a device.
☀️ Including 1-2 palms of protein dense foods (chicken, eggs, tofu, lentils, etc.) at 1-2 meals per day.
☀️Including 1-2 fists of vegetables at 1-2 meals per day.

There’s a lot of wiggle room between “I eat whatever I feel like, whenever and wherever” and “I carefully plan my food intake down to the last morsel.” Consistently making small changes every now and then can help in the long run.

☀️What is something small you could change today? Let me know!

#nutrition #nutritioncoach #uxbridge #uxbridgenutrition #uxbridgeweightloss #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

DO MORE/DO LESS
_________________________________________
Do you take an “all or nothing” approach to nutrition? It doesn’t have to be that way.

Improving your nutrition doesn’t have to be complicated. You don’t have to go on an extreme and restrictive diet. You can make simple changes at home by just being more mindful. It can be as simple as ⬇️

☀️ Eating slowly and mindfully at most meals, as opposed to in front of a device.
☀️ Including 1-2 palms of protein dense foods (chicken, eggs, tofu, lentils, etc.) at 1-2 meals per day.
☀️Including 1-2 fists of vegetables at 1-2 meals per day.

There’s a lot of wiggle room between “I eat whatever I feel like, whenever and wherever” and “I carefully plan my food intake down to the last morsel.” Consistently making small changes every now and then can help in the long run.

☀️What is something small you could change today? Let me know!

#nutrition #nutritioncoach #uxbridge #uxbridgenutrition #uxbridgeweightloss #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

Batch Cooking
_________________________________
I’m the type of person who prefers to spend a couple of hours whipping up several meals at a time, as opposed to making every meal on the fly.

Who’s with me 🙋🏻‍♀️?!

#nutrition #nutritioncoach #uxbridge #uxbridgenutrition #uxbridgeweightloss #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

Batch Cooking
_________________________________
I’m the type of person who prefers to spend a couple of hours whipping up several meals at a time, as opposed to making every meal on the fly.

Who’s with me 🙋🏻‍♀️?!

#nutrition #nutritioncoach #uxbridge #uxbridgenutrition #uxbridgeweightloss #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

Southwest Quinoa Bowl
_________________________________________________
I was craving the Southwest Chicken Bowl from Extreme Pita the other day, and normally I would have been able to fit this meal into my day, but I didn’t properly plan for it. If I am having takeout, I plan my day around it so that I can make it “fit my macros”. Fast food typically has more calories (mainly FATS, and carbs) than you would typically have in a meal cooked at home. So here I was…hungry, and craving this dish, so I made it work.

Making a lifestyle change doesn’t have to be restrictive. You can make the dishes you crave work – you just have to be a little creative 😊.

#nutrition #nutritioncoach #uxbridge #uxbridgenutrition #uxbridgeweightloss #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

Southwest Quinoa Bowl
_________________________________________________
I was craving the Southwest Chicken Bowl from Extreme Pita the other day, and normally I would have been able to fit this meal into my day, but I didn’t properly plan for it. If I am having takeout, I plan my day around it so that I can make it “fit my macros”. Fast food typically has more calories (mainly FATS, and carbs) than you would typically have in a meal cooked at home. So here I was…hungry, and craving this dish, so I made it work.

Making a lifestyle change doesn’t have to be restrictive. You can make the dishes you crave work – you just have to be a little creative 😊.

#nutrition #nutritioncoach #uxbridge #uxbridgenutrition #uxbridgeweightloss #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

One of my clients shared this quote with me:

"Your inner critic is a nasty little gremlin that has a mute function."

I think everyone needs to hear that once in awhile. We all critique ourselves - tell ourselves we're not good enough, strong enough, fast enough, or we think something is too hard. But those thoughts are those "nasty little gremlins" getting in the way. Tell those gremlins to @#$% off. You CAN be what you tell yourself you can not!

Tell me - what is your inner gremlin telling you these days!?

#nutrition #nutritioncoach #uxbridge #uxbridgenutrition #uxbridgeweightloss #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

One of my clients shared this quote with me:

"Your inner critic is a nasty little gremlin that has a mute function."

I think everyone needs to hear that once in awhile. We all critique ourselves - tell ourselves we're not good enough, strong enough, fast enough, or we think something is too hard. But those thoughts are those "nasty little gremlins" getting in the way. Tell those gremlins to @#$% off. You CAN be what you tell yourself you can not!

Tell me - what is your inner gremlin telling you these days!?

#nutrition #nutritioncoach #uxbridge #uxbridgenutrition #uxbridgeweightloss #iifym #precisionnutrition #precisionnutritioncoach #iifymcoach #macros #macroscoach #postpartumweightloss #weightloss #mammathumb #mommythumb #deQuervainsTenosynovitis #QuervainsTenosynovitis

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