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NUTRITION🍏ONE☝🏽THING I’M DOING RIGHT NOW👇🏽 _ EATING 1LB OF VEGGIES 🥦PER DAY!! _ I’ve always eaten a lot of veggies daily & I’m sure it’s always been at least 1lb of veggies or more per day. However, recently I started to track macros again PLUS count calories & daily grams of fiber. My macros don’t include veggies, but the calories do include calories & grams of carbs & fiber from veggies; so this includes weighing veggies for each meal. _ 1lb of veggies per day can sound like a lot of veggies, but if you divide it up over 4 meals per day it’s only 4oz/115g in weight of veggies per meal. _ Why so many veggies🤷🏻‍♀️? _ ✅FIBER DOES A BODY GOOD. Eating enough veggies & fiber daily is essential to a healthy gut, keeping your body regular & cleansing your system. Fiber is essential to help you to lose weight, feel full & stabilize your blood sugar. _ ✅HORMONE BALANCE. Let’s take excess estrogen for example, if your estrogen levels are too high & if the excess estrogen is not pooped out because you aren’t eating enough veggies & fiber to have regular poops (1 or more per day), then the excess estrogen goes to your liver & then your liver will send it to your fat cells. Estrogen & fat cells love each other & if you are struggling with weight gain, bloating & constipation🥴due to excess estrogen & not eating enough veggies & fiber to cleanse your system, then you feed this cycle of growing estrogen & fat cells & there is no amount of exercise & dieting that can help you to feel better & to reach your fat loss goals. _ Right now I have some of my 1/1 nutrition coaching clients working through a 45-day Nutritional Hormone Reset. This reset includes a reset that helps to balance estrogen & eating at least 1lb of veggies per day. _ Do YOU eat a lot of veggies daily? Please share below👇🏽I want to know! _ WANT TO WORK WITH ME?? Link in bio to apply👆🏽 _ #nutrition #veggies #vegetables #onlinecoaching #nutritioncoaching #hormonebalance #nutritiontips #nutritiontip
SQUAT TIPS 🍑✅! _ Stay ACTIVE through your squat💪🏽: _ 1️⃣ As you descend, push your knees out as if someone has their hand on the outside of thigh and you are pushing against it; _ 2️⃣ ALSO as you descend, ACTIVELY PULL the floor into your feet as if you have suction cups on the bottoms of your feet or as if your feet are like a vacuum cleaner sucking the floor into the bottoms of your feet; _ 3️⃣ As you ascend from your squat,  brace your abdominals like you are bracing for a punch and ACTIVELY PUSH the floor away with your feet. _ Learn more skills, tips, and cues about training with kettlebells and all the kettlebell basics listed below, at my @strongfirst Kettlebell Course on 9/29/19 @lifetimevegas . _ ➡️ Deadlift. ➡️ Two Hand Swing. ➡️ Turkish Get Up. ➡️ Goblet Squat. ➡️ Military Press. ➡️ Single Leg Deadlift. ➡️ One Hand Swing. ➡️ High Pull. _ PLUS, learn all about how to apply kettlebell techniques to the barbell & mindset strategies at my women’s strength workshop I Am Not Afraid To Lift® coming to: _ 🚀Iowa on 9/21 @gritgym in Iowa City, IA (2 spots left at the Early Bird rate, ends 9/1!) _ 🚀Albany on 10/20 @her_strength_studio Albany, NY (Almost SOLD OUT! ONLY 5 spots left!) _ Links in bio to sign up👆🏽 _ #kettlebell #kettlebells #squats #squat #frontsquat #trainingtip #trainingtips #training #tip #tips #girlswholift #womenwholift #ladieswholift #strengthtraining #garagegym @chrisnordeensfe @lolegi
I USED TO HATE TO WEAR SHORTS🍑🍗 _ I never liked my legs. They were always the part of my body that made me think I was fat or big. As a young girl, they were never appreciated by my ballet instructors. Instead they cared more about how my legs made my figure too curvy for their liking rather than what I could DO w/ them as a young ballerina. _ Of course there were other incidents outside of ballet that contributed to my hatred for my legs, such as teenage boys commenting on how “BIG” my legs were. _ My personal hatred for my legs plagued me for most of my life, even thru my 30’s. _ It took conscious mental effort & positive physical action for me to change how I saw my legs & to help me slowly learn to love my legs. _ When I started to study kung fu & lift regularly, I started to focus on what my legs could DO, & not on how they looked. Their strength, muscle & power became more important than any societal aesthetic mold & I stopped obsessing about their appearance. _ In 2016, at 40yo, I paused to take notice of my legs in a pic I saw from when I spoke @performbetter Summit in Chicago. They looked different to me. In addition to being more mentally sound when it came to my body image, all the yrs of kettlebell training & venture into powerlifting, combined w/ a change in my nutrition by following @rpstrength had done them good. _ Even though it is still a work in progress & always will be, since that moment 3yrs ago in 2016, w/ each passing year, I learn to love my legs a little bit more b/c: _ 1️⃣I am more mentally strong & although my body image demons creep into my thots from time to time, I do not let them run the house; _ 2️⃣I am mindful of my nutrition. #rpstrength was the catalyst for my detailed focus on nutrition, which now at 43yo, includes specific attention to hormone balance. _ 3️⃣I lift. A LOT. I lift heavy & I lift often & in fact I noticed even more aesthetic transformation w/ my legs after following both my Summer Shred programs & my husband’s @ericgahanatc Circuit Shred program. _ Now I LOVE😍to wear shorts & show off my sexy, strong legs💪🏽. Can you relate? Plz share below👇🏽 _ Want to work w/ me? Link in bio to apply👆🏽
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