top of page
Helping women ditch restrictive diets to achieve health and fitness goals through sustainable, lifelong habits.
Welcome! I'm Gina.
I am a Certified Nutrition Coach, Certified Personal Trainer, and Certified Macros Coach.
I'm so happy you are here!
Are you tired of following restrictive, fad diets with minimal to no long-term results? I've been there too.
My Mission
I’m here to empower women to achieve their health and fitness goals in a way that is simple, sustainable and enjoyable. It cannot be just about the way you look, it must be about the way you feel!
I believe a healthy lifestyle should never mean sacrificing the joy of eating. Together, we will develop tailored, lifelong habits that fit your unique needs, preferences, and lifestyle to help you uncover the best version of yourself. I am so excited to be your partner in your journey towards a healthier, happier you.
I can’t wait to help YOU find YOUR HEALTHY GLOW!
Follow Me on
Starting up again with your fitness routine postpartum isn't easy, but you're doing it and that's something to celebrate!
I know it may feel easy to beat yourself up because you can't do what you are used to, but be proud of every small step you take toward a healthier you because it will get easier with time. ❤️
Share this with another mama who needs this reminder.
#postpartumfitnessjourney #nutritioncoachforwomen #newmomlifestyle #postpartumhealing #postpartumhealth
I know it may feel easy to beat yourself up because you can't do what you are used to, but be proud of every small step you take toward a healthier you because it will get easier with time. ❤️
Share this with another mama who needs this reminder.
#postpartumfitnessjourney #nutritioncoachforwomen #newmomlifestyle #postpartumhealing #postpartumhealth
Postpartum life is a whole new world...
As a nutrition coach and new mom, I’m leaning into the habits I can control during this time of rest and recovery.
During the first 6 weeks postpartum, I am not able to strength train, meet my step goal of at least 8000 steps, and getting at least 7 hours of sleep is not happening with a newborn.
But I can prioritize my health through my nutrition by choosing foods that help it recover.
My focus? Protein and nutrient-dense foods.
1️⃣Protein is essential for healing and recovery. After delivery, your body is working overtime to repair and rebuild tissue. It also helps keep me full and satisfied during this busy time when hunger can hit hard as I’m busy caring for my little one.
Plus, since I can’t strength train right now, protein is key for preserving as much muscle mass as possible which is so important for overall health. I am currently eating 1g of protein per pound of body weight.
2️⃣Nutrient-dense whole foods help provide me with the vitamins and minerals needed during this time of recovery. It also provides me with the energy needed to power through the day caring for my baby girl during this time of sleep deprivation. I do this by focusing on balanced meals of protein, complex carbs, and healthy fats (macronutrients).
Remember even small habits can have a big impact and you just have to focus on what you can do, rather than doing nothing at all. ❤️
#postpartumnutritionist #postpartumfitnessjourney #postpartumhealth #newmomtips #nutritioncoachforwomen
As a nutrition coach and new mom, I’m leaning into the habits I can control during this time of rest and recovery.
During the first 6 weeks postpartum, I am not able to strength train, meet my step goal of at least 8000 steps, and getting at least 7 hours of sleep is not happening with a newborn.
But I can prioritize my health through my nutrition by choosing foods that help it recover.
My focus? Protein and nutrient-dense foods.
1️⃣Protein is essential for healing and recovery. After delivery, your body is working overtime to repair and rebuild tissue. It also helps keep me full and satisfied during this busy time when hunger can hit hard as I’m busy caring for my little one.
Plus, since I can’t strength train right now, protein is key for preserving as much muscle mass as possible which is so important for overall health. I am currently eating 1g of protein per pound of body weight.
2️⃣Nutrient-dense whole foods help provide me with the vitamins and minerals needed during this time of recovery. It also provides me with the energy needed to power through the day caring for my baby girl during this time of sleep deprivation. I do this by focusing on balanced meals of protein, complex carbs, and healthy fats (macronutrients).
Remember even small habits can have a big impact and you just have to focus on what you can do, rather than doing nothing at all. ❤️
#postpartumnutritionist #postpartumfitnessjourney #postpartumhealth #newmomtips #nutritioncoachforwomen
I get it, mama...
Some days it feels like there’s no time to stop. The baby needs you, there’s a million things to do, and eating feels like just one more thing on the list.
Skipping meals might seem like the quickest solution to keep up with it all.
But here’s the truth: taking a few minutes to eat isn’t just important—it’s essential.
It’s how you give your body the energy it needs to recover, keep going, and show up for your little one.
It doesn’t have to be complicated. A quick sandwich, a salad, or a smoothie can provide you with the nutrients needed to keep you fueled.
Taking care of yourself postpartum isn’t optional—it’s how you show up as your best self for your baby. ❤️
You’re doing an amazing job, mama—just don’t forget to feed you, too!
#postpartumhealth #postpartumnutritionist #nutritioncoachforwomen #postpartumhealing #postpartumfitnessjourney
Some days it feels like there’s no time to stop. The baby needs you, there’s a million things to do, and eating feels like just one more thing on the list.
Skipping meals might seem like the quickest solution to keep up with it all.
But here’s the truth: taking a few minutes to eat isn’t just important—it’s essential.
It’s how you give your body the energy it needs to recover, keep going, and show up for your little one.
It doesn’t have to be complicated. A quick sandwich, a salad, or a smoothie can provide you with the nutrients needed to keep you fueled.
Taking care of yourself postpartum isn’t optional—it’s how you show up as your best self for your baby. ❤️
You’re doing an amazing job, mama—just don’t forget to feed you, too!
#postpartumhealth #postpartumnutritionist #nutritioncoachforwomen #postpartumhealing #postpartumfitnessjourney
Here’s the truth👇
Long term results don’t come from completely overhauling your lifestyle all at once or extreme measures.
You don't have to workout every day for hours, cut out foods you love, only drink juice to detox, do multiple workouts a day, skip social events with friends, or starve yourself on minimal calories in order to reach your health & fitness goals.
These actions are not sustainable so it's no wonder most people quit so soon (including me 🙋during my own weight loss journey).
Long term changes come from small, basic changes to your lifestyle habits that you can actually stick to—like drinking more water, eating more protein, increasing movement, getting enough sleep, and a balanced nutrition approach that doesn't restrict foods.
These lifestyle habits need to be customized for your lifestyle in order to be sustainable so that you can do this for life and don't have to keep starting the new year starting over again.
Don’t let January 10 be the end of your goals—let it be the day you reevaluate, simplify your plan, and start building a lifestyle that works for you long-term.
What’s one small habit you’re focusing on this year? Share below—I’d love to cheer you on!
And of course if you need support & accountability in building these habits, send me a DM and let's chat 😊
#sustainableweightloss #sustainablefatloss #nutritioncoachforwomen #macroscoach #lifelonghealthyhabits
Long term results don’t come from completely overhauling your lifestyle all at once or extreme measures.
You don't have to workout every day for hours, cut out foods you love, only drink juice to detox, do multiple workouts a day, skip social events with friends, or starve yourself on minimal calories in order to reach your health & fitness goals.
These actions are not sustainable so it's no wonder most people quit so soon (including me 🙋during my own weight loss journey).
Long term changes come from small, basic changes to your lifestyle habits that you can actually stick to—like drinking more water, eating more protein, increasing movement, getting enough sleep, and a balanced nutrition approach that doesn't restrict foods.
These lifestyle habits need to be customized for your lifestyle in order to be sustainable so that you can do this for life and don't have to keep starting the new year starting over again.
Don’t let January 10 be the end of your goals—let it be the day you reevaluate, simplify your plan, and start building a lifestyle that works for you long-term.
What’s one small habit you’re focusing on this year? Share below—I’d love to cheer you on!
And of course if you need support & accountability in building these habits, send me a DM and let's chat 😊
#sustainableweightloss #sustainablefatloss #nutritioncoachforwomen #macroscoach #lifelonghealthyhabits
Your words help to create the mindset you need to take action.
Shifting your language from "I'll try" to "I will" helps to shift your mindset from maybe to definitely and create the confidence you need to take action.
What's one health goal you're committing to this week? Let me know in the comments!
#healthandfitnessjourney #nutritioncoachforwomen
#mindsetforsuccess #weightlosstipsforwomen
Shifting your language from "I'll try" to "I will" helps to shift your mindset from maybe to definitely and create the confidence you need to take action.
What's one health goal you're committing to this week? Let me know in the comments!
#healthandfitnessjourney #nutritioncoachforwomen
#mindsetforsuccess #weightlosstipsforwomen
Don't let the scale rule your progress!
We’ve all been there.
You’re trying to lose weight by following your nutrition and workout plan, doing everything right, and then you hope on the scale and it’s up a few pounds.
Don’t let it get to you!
The scale fluctuates for so many reasons and doesn’t give you the full picture of progress.
Acknowledge your hard work and the effort you’ve been making and be mindful of other non-scale victories that show you are making progress:
👉Your clothes fit better
👉You see a difference in your progress photos
👉You lost inches
👉You’re able to lift heavier weights (increased strength)
👉You have more energy
👉Improved mood
👉Improved confidence
👉Sleep is better
It’s important to shift your focus from the number on the scale to how you feel and look. It’s all about that healthy glow!
#nutritioncoachforwomen #weightlossadvice #fatlosshelp #nonscalevictories #fitnessjourney
We’ve all been there.
You’re trying to lose weight by following your nutrition and workout plan, doing everything right, and then you hope on the scale and it’s up a few pounds.
Don’t let it get to you!
The scale fluctuates for so many reasons and doesn’t give you the full picture of progress.
Acknowledge your hard work and the effort you’ve been making and be mindful of other non-scale victories that show you are making progress:
👉Your clothes fit better
👉You see a difference in your progress photos
👉You lost inches
👉You’re able to lift heavier weights (increased strength)
👉You have more energy
👉Improved mood
👉Improved confidence
👉Sleep is better
It’s important to shift your focus from the number on the scale to how you feel and look. It’s all about that healthy glow!
#nutritioncoachforwomen #weightlossadvice #fatlosshelp #nonscalevictories #fitnessjourney
Happy New Year 2025!
I used to start every year with a New Year’s resolution to lose weight and get healthy.
I would start off strong but year after year I would only make it a few weeks before feeling like a failure and quitting. I would blame myself and my lack of willpower, my metabolism, and my genetics.
Turns out it was none of those things but rather the extreme measures I would take that were not sustainable….eating too little, giving up foods I loved, and hours of cardio.
Turns out all I needed was to work on simple lifestyle habits. As soon as I became consistent I was finally able to lose weight, keep it off, and I no longer had to start the new year with a resolution to lose weight.
So here's the advice I would give someone today who has a goal to lose weight and/or get healthy in 2025:
1) You don't have to spend hours in the gym doing cardio. Focus on strength training instead to build muscle, which will help you burn more calories throughout the day.
2) You don't have to restrict foods that you love. Fat loss comes from being in a calorie deficit, not from eliminating certain foods.
3) Make sure you are eating enough protein, carbs and fats for optimal health and to feel your best. These are known as macros (macronutrients) and completely customized to your body and your lifestyle.
4) Make sure you get movement throughout the day outside of your workout by walking.
5) Don't spend your entire year on a diet. A diet/fat loss phase should have a time limit (max of 16 weeks) to avoid metabolic adaptations and most of your time should be spent eating at maintenance for optimal health.
6) Don’t neglect sleep- A lack of sleep impacts hunger hormones, which can cause overeating. Aim for at least 7 hours per night.
Whatever you do, remember it has to be something you can do for the rest of your life to be sustainable so you not only lose the weight, but keep it off for good!
I used to start every year with a New Year’s resolution to lose weight and get healthy.
I would start off strong but year after year I would only make it a few weeks before feeling like a failure and quitting. I would blame myself and my lack of willpower, my metabolism, and my genetics.
Turns out it was none of those things but rather the extreme measures I would take that were not sustainable….eating too little, giving up foods I loved, and hours of cardio.
Turns out all I needed was to work on simple lifestyle habits. As soon as I became consistent I was finally able to lose weight, keep it off, and I no longer had to start the new year with a resolution to lose weight.
So here's the advice I would give someone today who has a goal to lose weight and/or get healthy in 2025:
1) You don't have to spend hours in the gym doing cardio. Focus on strength training instead to build muscle, which will help you burn more calories throughout the day.
2) You don't have to restrict foods that you love. Fat loss comes from being in a calorie deficit, not from eliminating certain foods.
3) Make sure you are eating enough protein, carbs and fats for optimal health and to feel your best. These are known as macros (macronutrients) and completely customized to your body and your lifestyle.
4) Make sure you get movement throughout the day outside of your workout by walking.
5) Don't spend your entire year on a diet. A diet/fat loss phase should have a time limit (max of 16 weeks) to avoid metabolic adaptations and most of your time should be spent eating at maintenance for optimal health.
6) Don’t neglect sleep- A lack of sleep impacts hunger hormones, which can cause overeating. Aim for at least 7 hours per night.
Whatever you do, remember it has to be something you can do for the rest of your life to be sustainable so you not only lose the weight, but keep it off for good!
If you have a weight loss goal in 2025, ask yourself this question first before choosing your next diet:
"Can I really see myself eating this way for the rest of my life?"
If the answer is no, don't do it.
Sure, you may lose weight initially, but diets are too restrictive making them too difficult to sustain long term.
And that's exactly what causes the yo-yo dieting cycle of losing and gaining the same pounds over & over again.
All diets have one thing in common that cause you to lose weight: a calorie deficit.
You don't have to restrict certain foods AND you don't need to eat a certain food that promises to burn fat (there's no such thing!).
You can still see results while eating the foods you love with a customized macros nutrition plan (no dieting required!) and that is the key to long-term success.
If you're ready to lose weight and keep it off for good without restricting foods you love, comment "2025" below. I'd love to help!
#sustainableweightloss #nutritioncoachforwomen #flexibledietinglifestyle #foodfreedom #trackingmacros
"Can I really see myself eating this way for the rest of my life?"
If the answer is no, don't do it.
Sure, you may lose weight initially, but diets are too restrictive making them too difficult to sustain long term.
And that's exactly what causes the yo-yo dieting cycle of losing and gaining the same pounds over & over again.
All diets have one thing in common that cause you to lose weight: a calorie deficit.
You don't have to restrict certain foods AND you don't need to eat a certain food that promises to burn fat (there's no such thing!).
You can still see results while eating the foods you love with a customized macros nutrition plan (no dieting required!) and that is the key to long-term success.
If you're ready to lose weight and keep it off for good without restricting foods you love, comment "2025" below. I'd love to help!
#sustainableweightloss #nutritioncoachforwomen #flexibledietinglifestyle #foodfreedom #trackingmacros
The holidays are a special time and post holiday guilt over food choices can be a true struggle for so many of us on a health & fitness journey.
Save this post to refer to these 3 important reminders whenever the post-holiday guilt starts creeping in.
#postholiday #nutritioncoachforwomen #consistencyoverperfection #dietmotivation
Save this post to refer to these 3 important reminders whenever the post-holiday guilt starts creeping in.
#postholiday #nutritioncoachforwomen #consistencyoverperfection #dietmotivation
Being flexible with myself has been key to remaining consistent in achieving my goal of continuing to workout during my pregnancy.
I knew how important and beneficial it was to stay strong throughout pregnancy not just for myself, but for my growing baby so it was very important to me that I stick to my goal.
Each trimester, I had to listen to my body and make adjustments. Sometimes that meant 4-5 workouts a week and sometimes it meant just 1-2.
But the key was realizing it didn’t have to be all or nothing. Just because I couldn’t workout 5x a week like I did prior to getting pregnant and in those beginning weeks of pregnancy was not a reason to completely throw in the towel and quit working out entirely.
And in all honesty, I dont see myself going back to working out 5x a week anytime in the near future and that’s okay because I know I can still make progress doing less.
Life is always going to be full of different chapters and change, so we can't expect our health & fitness habits to remain the same.
Sometimes adjustments are needed to maintain overall health & fitness, but being flexible and making adjustments will always be better than quitting. ♥️
#consistencyoverperfection #healthypregnancyjourney #fitpregnancyjourney #nutritioncoachforwomen #pregnancyhealthandfitness #workoutinspiration
I knew how important and beneficial it was to stay strong throughout pregnancy not just for myself, but for my growing baby so it was very important to me that I stick to my goal.
Each trimester, I had to listen to my body and make adjustments. Sometimes that meant 4-5 workouts a week and sometimes it meant just 1-2.
But the key was realizing it didn’t have to be all or nothing. Just because I couldn’t workout 5x a week like I did prior to getting pregnant and in those beginning weeks of pregnancy was not a reason to completely throw in the towel and quit working out entirely.
And in all honesty, I dont see myself going back to working out 5x a week anytime in the near future and that’s okay because I know I can still make progress doing less.
Life is always going to be full of different chapters and change, so we can't expect our health & fitness habits to remain the same.
Sometimes adjustments are needed to maintain overall health & fitness, but being flexible and making adjustments will always be better than quitting. ♥️
#consistencyoverperfection #healthypregnancyjourney #fitpregnancyjourney #nutritioncoachforwomen #pregnancyhealthandfitness #workoutinspiration
You don’t need to starve yourself the day after a holiday.
I’m sharing this because I used to fall into this trap for years—starting my day with coffee only and trying to avoid eating all day to “make up” for the holiday foods I enjoyed the day before.
But the truth is, this cycle only made things harder because at a certain point my hunger would take over and I would reach for anything and everything to satisfy it, resulting in more cravings and overeating.
Fast forward to today,I now start my day with a high-protein breakfast to fuel my body and keep my hunger under control.
The holidays are meant to be enjoyed and your body deserves nourishment and kindness every day- including the day after you’ve enjoyed your grandma’s favorite pie.
A healthy lifestyle isn’t about being perfect—but rather breaking the all-or-nothing mindset and learning how to enjoy life’s pleasures with balance and still make progress toward your health & fitness goals.
For more tips on taking the food-related stress out of the holiday season, grab my Free Thriving through the Holidays Guide, comment “GUIDE" below.
#nutritioncoachforwomen #healthyholidaytips #foodfreedom #flexibledietinglifestyle #holidayweightloss
I’m sharing this because I used to fall into this trap for years—starting my day with coffee only and trying to avoid eating all day to “make up” for the holiday foods I enjoyed the day before.
But the truth is, this cycle only made things harder because at a certain point my hunger would take over and I would reach for anything and everything to satisfy it, resulting in more cravings and overeating.
Fast forward to today,I now start my day with a high-protein breakfast to fuel my body and keep my hunger under control.
The holidays are meant to be enjoyed and your body deserves nourishment and kindness every day- including the day after you’ve enjoyed your grandma’s favorite pie.
A healthy lifestyle isn’t about being perfect—but rather breaking the all-or-nothing mindset and learning how to enjoy life’s pleasures with balance and still make progress toward your health & fitness goals.
For more tips on taking the food-related stress out of the holiday season, grab my Free Thriving through the Holidays Guide, comment “GUIDE" below.
#nutritioncoachforwomen #healthyholidaytips #foodfreedom #flexibledietinglifestyle #holidayweightloss
I know it might sound like a good idea, but hear me out...
Skipping meals on a holiday to “save calories” always did more harm than good—I’d arrive to holidays starving, stuffing my face with anything & everything I could grab my hands on, and feel incredibly guilty & miserable after.
Once I started eating regular meals throughout the day focused on protein, I was able to arrive to holiday gatherings feeling less snacky, which allowed me to make better decisions, control portions & still enjoy my favorite holiday dishes without overdoing it.
So instead of skipping meals this year on holidays that often leads to the restrict-binge cycle, fuel your body throughout the day with high protein options so that when it’s time for that holiday meal, you can enjoy what you love in a balanced, guilt-free way.🍪🥦🦃
Need some quick & easy ideas for high protein meals? Comment "Protein" below and I'll send some your way. 🙂
Skipping meals on a holiday to “save calories” always did more harm than good—I’d arrive to holidays starving, stuffing my face with anything & everything I could grab my hands on, and feel incredibly guilty & miserable after.
Once I started eating regular meals throughout the day focused on protein, I was able to arrive to holiday gatherings feeling less snacky, which allowed me to make better decisions, control portions & still enjoy my favorite holiday dishes without overdoing it.
So instead of skipping meals this year on holidays that often leads to the restrict-binge cycle, fuel your body throughout the day with high protein options so that when it’s time for that holiday meal, you can enjoy what you love in a balanced, guilt-free way.🍪🥦🦃
Need some quick & easy ideas for high protein meals? Comment "Protein" below and I'll send some your way. 🙂
Now is not the time to give up on your health & fitness goals completely!
Just do what you can to stay consistent even if that looks different than what you typically do in your health & fitness routine.
Doing less is always going to be better than doing nothing at all.
#nutritioncoachforwomen
#onlinenutritioncoachforwomen
#healthyholidayseason #healthyholidaytips
Just do what you can to stay consistent even if that looks different than what you typically do in your health & fitness routine.
Doing less is always going to be better than doing nothing at all.
#nutritioncoachforwomen
#onlinenutritioncoachforwomen
#healthyholidayseason #healthyholidaytips
I know it might sound crazy, but here’s why this works:
If you’re telling yourself things such as:
“I can’t have that—it’s not healthy” or “It’s bad, it’ll cause me to gain weight,”
you might be setting yourself up for something even more frustrating: the restrict-binge cycle which can lead to unwanted holiday pounds. (This was me for years!)
When you go to a holiday event with the mindset that you are going to avoid your favorite holiday dessert (or any holiday favorite), thinking it’ll help you stick to your health & fitness goals, your brain is wired to want what you tell yourself you can’t have so you are just going to keep thinking about it.
Then eventually, you give in telling yourself “I’ll just have a small piece” and you find yourself overeating all the desserts instead of just enjoying what you really love. Sound familiar?
Restriction creates this “all-or-nothing” mindset that makes it harder to stay consistent.
But here’s the good news: you don’t have to skip your favorite holiday treats to make progress!
In fact, enjoying them in moderation and balance can help you feel satisfied, reduce cravings, and avoid the urge to overeat/overindulge.
My advice? Have a piece of your grandma’s pie and enjoy every bite! 🥧
You’ll find it’s easier to stay consistent when you allow yourself the flexibility to enjoy your favorite holiday treats.
Want to learn more tips to enjoy the holiday food and fun without sacrificing your goals? Comment 🍪 below & Ill send you my free “Thriving Through the Holidays Guide!”
#holidayhealthtips #holidaydiettips #healthyholidays #flexiblediet #nutritioncoachforwomen #sustainableweightloss
If you’re telling yourself things such as:
“I can’t have that—it’s not healthy” or “It’s bad, it’ll cause me to gain weight,”
you might be setting yourself up for something even more frustrating: the restrict-binge cycle which can lead to unwanted holiday pounds. (This was me for years!)
When you go to a holiday event with the mindset that you are going to avoid your favorite holiday dessert (or any holiday favorite), thinking it’ll help you stick to your health & fitness goals, your brain is wired to want what you tell yourself you can’t have so you are just going to keep thinking about it.
Then eventually, you give in telling yourself “I’ll just have a small piece” and you find yourself overeating all the desserts instead of just enjoying what you really love. Sound familiar?
Restriction creates this “all-or-nothing” mindset that makes it harder to stay consistent.
But here’s the good news: you don’t have to skip your favorite holiday treats to make progress!
In fact, enjoying them in moderation and balance can help you feel satisfied, reduce cravings, and avoid the urge to overeat/overindulge.
My advice? Have a piece of your grandma’s pie and enjoy every bite! 🥧
You’ll find it’s easier to stay consistent when you allow yourself the flexibility to enjoy your favorite holiday treats.
Want to learn more tips to enjoy the holiday food and fun without sacrificing your goals? Comment 🍪 below & Ill send you my free “Thriving Through the Holidays Guide!”
#holidayhealthtips #holidaydiettips #healthyholidays #flexiblediet #nutritioncoachforwomen #sustainableweightloss
Here's why 👇
Doing hours of cardio, skipping meals, and restricting my favorite holiday foods were things I did for years during the holidays thinking it would help prevent me from losing the progress I made during my health & fitness journey.
But these habits only set me back further.
By skipping meals, I would arrive to holiday events/meals starving, causing me to overeat and overindulge.
Extra cardio increased my hunger levels and gave me the impression I burned a lot more calories than I actually had, also causing me to overeat.
And by telling myself I wasn’t going to eat a certain food, such as pumpkin cheesecake (my fave holiday dessert!), all I would think about is how much I wanted a piece and once I’d allow myself to have it, I would feel like I messed up so might as well have some more.
These habits kept me stuck in a binge/restrict cycle every holiday season until I realized it is possible to enjoy holiday foods & events as part of a balanced, healthy lifestyle without having to resort to such extremes.
Comment “Holidays” below for my free guide with my top 5 tips to help you enjoy the holiday season without guilt or worry about undoing your health & fitness progress.
#healthyfortheholidays #nutritioncoachforwomen
#healthyholidays #holidayhealthtips #flexiblediet #sustainablehealthyhabits
Doing hours of cardio, skipping meals, and restricting my favorite holiday foods were things I did for years during the holidays thinking it would help prevent me from losing the progress I made during my health & fitness journey.
But these habits only set me back further.
By skipping meals, I would arrive to holiday events/meals starving, causing me to overeat and overindulge.
Extra cardio increased my hunger levels and gave me the impression I burned a lot more calories than I actually had, also causing me to overeat.
And by telling myself I wasn’t going to eat a certain food, such as pumpkin cheesecake (my fave holiday dessert!), all I would think about is how much I wanted a piece and once I’d allow myself to have it, I would feel like I messed up so might as well have some more.
These habits kept me stuck in a binge/restrict cycle every holiday season until I realized it is possible to enjoy holiday foods & events as part of a balanced, healthy lifestyle without having to resort to such extremes.
Comment “Holidays” below for my free guide with my top 5 tips to help you enjoy the holiday season without guilt or worry about undoing your health & fitness progress.
#healthyfortheholidays #nutritioncoachforwomen
#healthyholidays #holidayhealthtips #flexiblediet #sustainablehealthyhabits
Here's how👇
The worst mistake I made on my weight loss journey is following diets that required me to give up foods I loved.
There is no such thing as "good" vs "bad" food. Food is just food. Yes, certain foods are more nutritious than others and these are the foods we should be eating most of the time, but all foods can fit on a weight loss journey.
By restricting foods I loved, such as pizza, this approach always backfired on me because by telling myself I wasn’t allowed to have it if I wanted to reach my goals, of course this just made me want it that much more.
Then as soon as I would eat it, I’d feel like I messed up, and would end up overeating & binging on all the other “bad” foods.
I would then feel guilty about it and go back into restriction mode for a few days and the binge-restrict cycle would repeat itself.
As soon as I started including foods I loved in moderation through flexible dieting, I was finally able to lose the weight & keep it off because I enjoyed the food I was eating, no longer felt restricted, and this made sticking to my nutrition plan much easier.
If this resonates with you, know you're not alone and be sure to save this post as your reminder that all foods can fit while making progress toward your weight loss goals. 🍦🍕🍪🍔
#flexiblediet #foodfreedomforever #sustainableweightloss
#nutritioncoachforwomen #trackingmacros
The worst mistake I made on my weight loss journey is following diets that required me to give up foods I loved.
There is no such thing as "good" vs "bad" food. Food is just food. Yes, certain foods are more nutritious than others and these are the foods we should be eating most of the time, but all foods can fit on a weight loss journey.
By restricting foods I loved, such as pizza, this approach always backfired on me because by telling myself I wasn’t allowed to have it if I wanted to reach my goals, of course this just made me want it that much more.
Then as soon as I would eat it, I’d feel like I messed up, and would end up overeating & binging on all the other “bad” foods.
I would then feel guilty about it and go back into restriction mode for a few days and the binge-restrict cycle would repeat itself.
As soon as I started including foods I loved in moderation through flexible dieting, I was finally able to lose the weight & keep it off because I enjoyed the food I was eating, no longer felt restricted, and this made sticking to my nutrition plan much easier.
If this resonates with you, know you're not alone and be sure to save this post as your reminder that all foods can fit while making progress toward your weight loss goals. 🍦🍕🍪🍔
#flexiblediet #foodfreedomforever #sustainableweightloss
#nutritioncoachforwomen #trackingmacros
You don’t need to live your life on a diet.
I share this because this was a mistake I made for far too long…constantly living on a diet, thinking that was what was needed to lose weight & keep it off, but I was so wrong!
A diet phase (also known as a fat loss phase) should be temporary and last no more than 16 weeks before taking some kind of break (whether that be for a week, several weeks, or several months depending on the individual).
If you’re constantly dieting, fat loss becomes more difficult due to metabolic adaptations and the only way to continue losing weight is to cut calories even more.
But the problem is cutting calories too low is very difficult for sustainability, and has a negative effect on overall health & hormones.
The solution?
Spend time eating at maintenance (eating the same amount of calories as your body burns).
Maintenance is where your metabolism & body thrives (especially your hormones) which is key to feeling your best & offsetting metabolic adaptations.
It also provides the fuel needed to build muscle which is essential if you have a goal to look lean and toned.
Cycling in & out of different nutritional phases (aka nutrition periodization) is the best way to reach your goals while focusing on optimal health.
If you need help navigating through the different nutrition phases, send me a DM. Id love to help you get started!
#nutritioncoachforwomen #losebodyfat #womenover35nutrition #trackingmacros #nutritionperiodization #dietingtips #fitover35women
I share this because this was a mistake I made for far too long…constantly living on a diet, thinking that was what was needed to lose weight & keep it off, but I was so wrong!
A diet phase (also known as a fat loss phase) should be temporary and last no more than 16 weeks before taking some kind of break (whether that be for a week, several weeks, or several months depending on the individual).
If you’re constantly dieting, fat loss becomes more difficult due to metabolic adaptations and the only way to continue losing weight is to cut calories even more.
But the problem is cutting calories too low is very difficult for sustainability, and has a negative effect on overall health & hormones.
The solution?
Spend time eating at maintenance (eating the same amount of calories as your body burns).
Maintenance is where your metabolism & body thrives (especially your hormones) which is key to feeling your best & offsetting metabolic adaptations.
It also provides the fuel needed to build muscle which is essential if you have a goal to look lean and toned.
Cycling in & out of different nutritional phases (aka nutrition periodization) is the best way to reach your goals while focusing on optimal health.
If you need help navigating through the different nutrition phases, send me a DM. Id love to help you get started!
#nutritioncoachforwomen #losebodyfat #womenover35nutrition #trackingmacros #nutritionperiodization #dietingtips #fitover35women
There are still two months left in this year (slightly less to be exact) and a lot can still happen in that timeframe.
Here are a few small, realistic habit changes you can make now that can make a huge difference in how you look & feel going into January 2025.
Even if you only focus on one of the below, that one thing alone can have a positive change in your overall health & fitness goals.
1️⃣Add More Movement- Get in those steps however you can! Park a little farther, take the stairs, or add a short morning or evening walk.
2️⃣Eat More Fruits & Veggies – Aim to add a serving of fruit or veggies to one meal and then work your way up to adding to every meal.
3️⃣Eat more protein – Whether it’s adding a yogurt cup to breakfast, extra slices of turkey in your sandwich at lunch, or an increased portion of chicken at dinner, including at least 30g of protein at every meal will help to keep you full & satisfied & helps to preserve & build muscle in order to support fat loss.
4️⃣Lift Weights – Lifting weights will help you get stronger & build muscle, which helps to support fat loss, metabolic rate, and overall health.
Let me know in the comments which habit you plan to focus on. 😊
#healthyhabitsforlife #healthandfitnessjourney #healthyholidays #nutritioncoachforwomen
Here are a few small, realistic habit changes you can make now that can make a huge difference in how you look & feel going into January 2025.
Even if you only focus on one of the below, that one thing alone can have a positive change in your overall health & fitness goals.
1️⃣Add More Movement- Get in those steps however you can! Park a little farther, take the stairs, or add a short morning or evening walk.
2️⃣Eat More Fruits & Veggies – Aim to add a serving of fruit or veggies to one meal and then work your way up to adding to every meal.
3️⃣Eat more protein – Whether it’s adding a yogurt cup to breakfast, extra slices of turkey in your sandwich at lunch, or an increased portion of chicken at dinner, including at least 30g of protein at every meal will help to keep you full & satisfied & helps to preserve & build muscle in order to support fat loss.
4️⃣Lift Weights – Lifting weights will help you get stronger & build muscle, which helps to support fat loss, metabolic rate, and overall health.
Let me know in the comments which habit you plan to focus on. 😊
#healthyhabitsforlife #healthandfitnessjourney #healthyholidays #nutritioncoachforwomen
Estimating will never truly give us an accurate measure of our current nutrition or activity levels.
These are 2 of the most common things that are often estimated incorrectly when starting a weight loss journey.
But unfortunately underestimating calorie intake and overestimating activity level can have a huge impact on whether or not we see results.
Tracking these 2 things for at least a week will provide you with useful information regarding your starting point so you can determine what changes need to be made in order to lose weight.
#fatlosstips #nutritioncoachforwomen #weightlossadvice #weightlosstips
These are 2 of the most common things that are often estimated incorrectly when starting a weight loss journey.
But unfortunately underestimating calorie intake and overestimating activity level can have a huge impact on whether or not we see results.
Tracking these 2 things for at least a week will provide you with useful information regarding your starting point so you can determine what changes need to be made in order to lose weight.
#fatlosstips #nutritioncoachforwomen #weightlossadvice #weightlosstips
Happy Halloween! The holiday season is officially here!
The holidays are a time for joy, laughter,and making memories...not anxiety or fear over food choices & social events.
It is possible to enjoy the festive foods & fun of the holiday season without sacrificing your health & fitness goals!
That is why I created my free webinar “Thriving through the Holidays:Balancing Food, Fun & a Healthy Lifestyle” to teach you how to indulge mindfully, navigate social events without guilt, and maintain a healthy lifestyle.
This webinar will be on Monday, Nov. 4 @ 7pm PST.
Comment “Holidays” below to secure your spot!
#healthyholidays #healthyhabitsforlife #nutritioncoachforwomen #balancednutrition
The holidays are a time for joy, laughter,and making memories...not anxiety or fear over food choices & social events.
It is possible to enjoy the festive foods & fun of the holiday season without sacrificing your health & fitness goals!
That is why I created my free webinar “Thriving through the Holidays:Balancing Food, Fun & a Healthy Lifestyle” to teach you how to indulge mindfully, navigate social events without guilt, and maintain a healthy lifestyle.
This webinar will be on Monday, Nov. 4 @ 7pm PST.
Comment “Holidays” below to secure your spot!
#healthyholidays #healthyhabitsforlife #nutritioncoachforwomen #balancednutrition
These types of promises used to grab my attention for so long because I wanted so badly to lose belly fat.
I wish I knew then what I know now and that is why I’m so passionate to share with other women what I’ve learned through my own journey along with my nutrition & fitness certifications.
Unfortunately, no single workout can target belly fat so as tempting as it may be to believe that a specific move—like endless crunches, Russian twists, or plank challenges—will burn fat from your midsection, unfortunately it’s just a bunch of BS .
Fat loss happens when you’re in a calorie deficit, meaning you consume less calories than you burn. And where you lose fat from is determined by genetics—not the type of workout you do.
So the next time you come across a fitness influencer that promises reduced body fat in your abs (or any other part of your body) by doing specific workout moves, please don’t waste your time or money.
#caloriedeficittips #losebodyfat #losebellyfat #nutritioncoachforwomen #fatlosstipsforwomen
I wish I knew then what I know now and that is why I’m so passionate to share with other women what I’ve learned through my own journey along with my nutrition & fitness certifications.
Unfortunately, no single workout can target belly fat so as tempting as it may be to believe that a specific move—like endless crunches, Russian twists, or plank challenges—will burn fat from your midsection, unfortunately it’s just a bunch of BS .
Fat loss happens when you’re in a calorie deficit, meaning you consume less calories than you burn. And where you lose fat from is determined by genetics—not the type of workout you do.
So the next time you come across a fitness influencer that promises reduced body fat in your abs (or any other part of your body) by doing specific workout moves, please don’t waste your time or money.
#caloriedeficittips #losebodyfat #losebellyfat #nutritioncoachforwomen #fatlosstipsforwomen
Food is just food and the sooner you move away from restrictive diets that label foods as "good" vs "bad", the sooner you can remove the food guilt.
Everything can be enjoyed in moderation and no need to feel guilty about it because food is such a big part of life!
#flexiblediet #foodfreedomforever #allfoodsfit #nutritioncoachforwomen #trackingmacros #countingmacros
Everything can be enjoyed in moderation and no need to feel guilty about it because food is such a big part of life!
#flexiblediet #foodfreedomforever #allfoodsfit #nutritioncoachforwomen #trackingmacros #countingmacros
Working out is not enough!
Your nutrition is the most important thing if you have goals to lose body fat, build muscle, get more toned, change your body composition, etc.
And the nutrition you need for your body and your goals is different from what somebody else needs which is why a customized plan is so important.
Comment "Start" below to get your customized plan!
#nutritioncoachforwomen #macroscoach #nutritioniskeytosuccess #healthandfitnessjourney
Your nutrition is the most important thing if you have goals to lose body fat, build muscle, get more toned, change your body composition, etc.
And the nutrition you need for your body and your goals is different from what somebody else needs which is why a customized plan is so important.
Comment "Start" below to get your customized plan!
#nutritioncoachforwomen #macroscoach #nutritioniskeytosuccess #healthandfitnessjourney
Eating "healthy" and "clean" but not losing weight?
First I have to say I don't love these terms (which is the reason for the quotation marks) because they are subjective and one of the best ways to improve your relationship with food is to remove these food labels.
While focusing on eating "healthy" and “clean” (aka nutrient dense foods) is an amazing goal, it's not enough if your goal is weight loss.
A calorie deficit (eating less calories than you burn) is the only way to lose weight/body fat.
Otherwise, you could be eating too many calories even if those calories are all coming from "healthy," nutritious foods.
Tools such as a food scale and food journal or food tracking app can help track food intake for total daily calorie consumption to ensure you’re in a calorie deficit.
Tracking macros while in a deficit will also help to ensure you are getting enough nutrients in the form of protein, fats, and carbs for a balanced diet/optimal health.
Of course there are other factors outside of nutrition that play an important role as well, but my intent with this post is to explain why healthy/clean eating alone is not enough to reach your weight loss goals.
Tag a friend in the comments who would find this post helpful.
#weightlosstipsforwomen #weightlossadvice #nutritioncoachforwomen #fatlosstipsforwomen #trackingmacros #healthyeatinghabits
First I have to say I don't love these terms (which is the reason for the quotation marks) because they are subjective and one of the best ways to improve your relationship with food is to remove these food labels.
While focusing on eating "healthy" and “clean” (aka nutrient dense foods) is an amazing goal, it's not enough if your goal is weight loss.
A calorie deficit (eating less calories than you burn) is the only way to lose weight/body fat.
Otherwise, you could be eating too many calories even if those calories are all coming from "healthy," nutritious foods.
Tools such as a food scale and food journal or food tracking app can help track food intake for total daily calorie consumption to ensure you’re in a calorie deficit.
Tracking macros while in a deficit will also help to ensure you are getting enough nutrients in the form of protein, fats, and carbs for a balanced diet/optimal health.
Of course there are other factors outside of nutrition that play an important role as well, but my intent with this post is to explain why healthy/clean eating alone is not enough to reach your weight loss goals.
Tag a friend in the comments who would find this post helpful.
#weightlosstipsforwomen #weightlossadvice #nutritioncoachforwomen #fatlosstipsforwomen #trackingmacros #healthyeatinghabits
You don’t have to choose between enjoying a fun day out with your family at the happiest place on earth enjoying all of the delicious treats OR your health & fitness goals.
Part of being healthy is enjoying your life & a big part of life is the delicious food.
I’ll never be the coach to tell you to only find & eat nutritious options at Disney, or any other amusement park (unless of course that is your preference).
Enjoying one day of treats is not going to ruin progress because it’s just one day!
But constantly feeling restricted and depriving yourself will because you can only be so rigid for so long before you give up.
What you do most of the time is what matters. Your body isn’t going to throw away all your progress because you indulged and had fun for one day.
The best thing about a sustainable approach to a healthy lifestyle is that you don’t have to sacrifice the experiences or foods that bring you joy. The two can co-exist!
Let’s build a plan that fits your life so you can enjoy special days like this with your family without the guilt.
Comment "Fun" below to get started.
#flexiblediet #foodfreedomforever #nutritioncoachforwomen #sustainablehealthyhabits #healthandfitnessjourney
Part of being healthy is enjoying your life & a big part of life is the delicious food.
I’ll never be the coach to tell you to only find & eat nutritious options at Disney, or any other amusement park (unless of course that is your preference).
Enjoying one day of treats is not going to ruin progress because it’s just one day!
But constantly feeling restricted and depriving yourself will because you can only be so rigid for so long before you give up.
What you do most of the time is what matters. Your body isn’t going to throw away all your progress because you indulged and had fun for one day.
The best thing about a sustainable approach to a healthy lifestyle is that you don’t have to sacrifice the experiences or foods that bring you joy. The two can co-exist!
Let’s build a plan that fits your life so you can enjoy special days like this with your family without the guilt.
Comment "Fun" below to get started.
#flexiblediet #foodfreedomforever #nutritioncoachforwomen #sustainablehealthyhabits #healthandfitnessjourney
Sustainability is what was missing for so long in my weight loss journey.
Doing things for fast results is not a long-term solution so even though I would lose weight, I felt horrible along the process and would always gain it back.
This yo-yo dieting cycle continued for almost 20 years for me.
Nutrition was always the hardest part for me because I wasn’t able to avoid foods I love forever or survive on minimal calories and feel hungry all the time.
But sustainability isn’t just about nutrition.
It also applies to lifestyle habits.
Just because somebody else is walking 20K steps a day, doesn’t mean you have to.
Just because somebody else is working out 5 days a week doesn't mean you have to.
Just because somebody else spends an hour in the gym, doesn't mean you have to.
It’s all about what works best for you and your lifestyle because that is what is going to make it easier to stick with long-term.
That is why sustainability is one of the biggest core values I implement in my coaching services.
I will never recommend something just for the sake of achieving a quick result because that is exactly what kept me stuck for so long.
It is so important that my clients have a customized plan unique to you that not only helps reach your goals, but provides you with the tools & habits to maintain them as well.
Comment "sustain" below if sustainability is important to you in your healthy lifestyle.
#sustainableweightloss #sustainablefatloss #sustainablehealthyhabits #healthylivingjourney
Doing things for fast results is not a long-term solution so even though I would lose weight, I felt horrible along the process and would always gain it back.
This yo-yo dieting cycle continued for almost 20 years for me.
Nutrition was always the hardest part for me because I wasn’t able to avoid foods I love forever or survive on minimal calories and feel hungry all the time.
But sustainability isn’t just about nutrition.
It also applies to lifestyle habits.
Just because somebody else is walking 20K steps a day, doesn’t mean you have to.
Just because somebody else is working out 5 days a week doesn't mean you have to.
Just because somebody else spends an hour in the gym, doesn't mean you have to.
It’s all about what works best for you and your lifestyle because that is what is going to make it easier to stick with long-term.
That is why sustainability is one of the biggest core values I implement in my coaching services.
I will never recommend something just for the sake of achieving a quick result because that is exactly what kept me stuck for so long.
It is so important that my clients have a customized plan unique to you that not only helps reach your goals, but provides you with the tools & habits to maintain them as well.
Comment "sustain" below if sustainability is important to you in your healthy lifestyle.
#sustainableweightloss #sustainablefatloss #sustainablehealthyhabits #healthylivingjourney
If you are just starting out on your fat loss journey, focus on your daily habits rather than what supplements you need.
Daily lifestyle habits are the most important factor when it comes to losing body fat and keeping it off.
Here's why these habits are important:
Balanced nutrition- Focusing on nutrient-dense foods 80% of the time and fun foods the remaining 20% of the time makes adherence much easier because you will be able to enjoy foods you love in moderation without feeling like you are restricting.
Lifting weights-Lifting weights will help you preserve & build muscle & improve bone strength which will help you feel strong and healthy especially as you age. Muscle will also help to increase metabolism, allowing you to eat more while maintaining your weight.
Movement: Moving your body throughout the day (also known as NEAT) burns more calories (aka increases metabolism) than your gym workout alone so make sure you get in those steps. A good goal to aim for is 8K daily so if you are below that, slowly increase your step count each week until you reach 8K.
Sleep- Sleep influences the hormones that regulate hunger and appetite. When you don't get enough sleep, you will feel more hungry, which can lead to overeating. At least 7 hours is ideal.
Water (aka hydration)- Drinking enough water helps you feel full, flushes out toxins/excess inflammation, and can help decrease snacking since often times we mistake hunger for thirst. Aim for at least half your body weight in ounces of water.
#fatlosstipsforwomen #nutritioncoachforwomen #sustainablefatloss #healthyhabitsforlife #weightlosstips
Daily lifestyle habits are the most important factor when it comes to losing body fat and keeping it off.
Here's why these habits are important:
Balanced nutrition- Focusing on nutrient-dense foods 80% of the time and fun foods the remaining 20% of the time makes adherence much easier because you will be able to enjoy foods you love in moderation without feeling like you are restricting.
Lifting weights-Lifting weights will help you preserve & build muscle & improve bone strength which will help you feel strong and healthy especially as you age. Muscle will also help to increase metabolism, allowing you to eat more while maintaining your weight.
Movement: Moving your body throughout the day (also known as NEAT) burns more calories (aka increases metabolism) than your gym workout alone so make sure you get in those steps. A good goal to aim for is 8K daily so if you are below that, slowly increase your step count each week until you reach 8K.
Sleep- Sleep influences the hormones that regulate hunger and appetite. When you don't get enough sleep, you will feel more hungry, which can lead to overeating. At least 7 hours is ideal.
Water (aka hydration)- Drinking enough water helps you feel full, flushes out toxins/excess inflammation, and can help decrease snacking since often times we mistake hunger for thirst. Aim for at least half your body weight in ounces of water.
#fatlosstipsforwomen #nutritioncoachforwomen #sustainablefatloss #healthyhabitsforlife #weightlosstips
A healthy lifestyle can and should include enjoying your favorite foods.
Balance and enjoying your favorite foods in moderation is a lot more realistic and sustainable in reaching your health & fitness goals than trying to eat "clean" and "healthy" 100% of the time.
And you will feel a lot happier using this approach!
Avoiding these foods will only do more harm than good because it can lead to binging and overeating when you finally do allow yourself to indulge, which then results in you feeling like a failure for not being able to stick to your plan.
Comment your favorite food below!
#flexiblediet #foodfreedomforever
#trackingmacros #countingmacros #nutritioncoachforwomen #healthyfoodrelationship #sustainablefatloss #sustainableweightloss
Balance and enjoying your favorite foods in moderation is a lot more realistic and sustainable in reaching your health & fitness goals than trying to eat "clean" and "healthy" 100% of the time.
And you will feel a lot happier using this approach!
Avoiding these foods will only do more harm than good because it can lead to binging and overeating when you finally do allow yourself to indulge, which then results in you feeling like a failure for not being able to stick to your plan.
Comment your favorite food below!
#flexiblediet #foodfreedomforever
#trackingmacros #countingmacros #nutritioncoachforwomen #healthyfoodrelationship #sustainablefatloss #sustainableweightloss
If you don't have a lot of time to spend cooking meals, here are some great protein options from Costco that take minimal time to prepare!
Easy prep meal options are a great way to make progress toward your health & fitness goals, even if your schedule is super busy and doesn't leave a lot of time for cooking.
Make sure to save this post for your next Costco trip!
#nutritioncoachforwomen #highproteinoptions #costcoproteinfinds #easyprepmeals #quickproteinmeals
Easy prep meal options are a great way to make progress toward your health & fitness goals, even if your schedule is super busy and doesn't leave a lot of time for cooking.
Make sure to save this post for your next Costco trip!
#nutritioncoachforwomen #highproteinoptions #costcoproteinfinds #easyprepmeals #quickproteinmeals
We are just 92 days away from the start of the new year and the holidays are approaching.
I used to think “Why start now? I’ll just enjoy the holiday season and wait until January to work on my weight loss goals.”
But one of the biggest reasons I felt like I had to wait is because I thought starting before the holidays meant I’d have to sacrifice all the yummy holiday foods & fun events.
But I've learned….that’s not true!
Starting now sets you up for success by building the habits needed to balance holiday fun while making progress toward your weight loss goals.
If you want to start off 2025 closer to your goals, I'd love to help support you. Send me a DM to get started!
#healthyholidays #consistencyoverperfection #nutritioncoachforwomen #weightlossadvice #weightlossinspiration
I used to think “Why start now? I’ll just enjoy the holiday season and wait until January to work on my weight loss goals.”
But one of the biggest reasons I felt like I had to wait is because I thought starting before the holidays meant I’d have to sacrifice all the yummy holiday foods & fun events.
But I've learned….that’s not true!
Starting now sets you up for success by building the habits needed to balance holiday fun while making progress toward your weight loss goals.
If you want to start off 2025 closer to your goals, I'd love to help support you. Send me a DM to get started!
#healthyholidays #consistencyoverperfection #nutritioncoachforwomen #weightlossadvice #weightlossinspiration
bottom of page