Online Coaching

Premium Online Coaching

Training

Personalized workouts based on the clients needs (days of the week, equipment, etc.) all within an app with exercise video demonstrations
Squat Assessment to evaluate any muscle imbalances
6 week training blocks
3-5 days of weekly resistance training workouts based on the clients needs
Cardio protocols as necessary

Nutrition

Personalized macros and total calories
Weekend Fun Plan available at request (Adjusted macros for more flexibility for events / weekends)
Weekly phone calls / video calls (optional)
Weekly Check-Ins
Macro tweaks and adjustments
Fitness tips and advice
Ability to message me with questions at any time!
Exclusive Facebook group access with weekly educational topics

One-on-One Personalized Macro Coaching

Personalized Macros and total calories
Weekend Fun Plan available at request (adjusted macros for more flexibility for events / weekends)
Weekly Check-Ins (I will provide the client with a sheet to report to monitor progress)
Monthly phone calls / video calls (optional)
Macro tweaks and adjustments
Fitness tips and advice
Ability to message me with questions at any time!
Exclusive Facebook group access with weekly educational topics

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Macro Hack ‼️
Zeroing out the food scale 🥫🥜

This is something I live and die by and wish I knew right when starting my macro journey! 🙊

It is perfect for quick and easy measuring and tracking, saves you from doing dishes, and is also great when cooking a recipe.

Here is what you do:

1️⃣Start by placing the container / jar / can on the scale, make sure that the lid is off.

2️⃣Zero out the scale by pressing ‘Tare’ so the scale displays ‘0 grams’

3️⃣Remove / pour out the amount of the substance you need into the pot, spread it onto your bread, add it to your oatmeal… whatever it is!

4️⃣The negative number that is displayed on the scale is the number that you will track - so for this example 28 grams of peanut butter was removed so you would track 28 grams!

It is easy and saves A LOT of time, if you are cooking with flour, or adding cans of beans to a soup you can do this same thing!!

Let me know if you have any questions ⁉️😄

Maybe you should not be tracking EVERY single meal

Maybe you should not be tracking EVERY single meal 🍰

Here’s why….

❣️If you find yourself not allowing yourself treats because you cannot perfectly track them or they are just too calorically dense and you are ‘afraid’ to eat them you may want to consider an untracked meal or intuitive day

❣️Now here is the thing, these days do not need to be labeled but for some people who thrive on structure they do

❣️Now I do not mean if your goal is to lose fat to have these multiple times a week.. This just is not going to get you anywhere. If you are in a deficit being consistent is important!!

BUT if your goal is to improve your relationship with food these days are important…

❣️SADLY - these cheesecake slices are a little hefty when it comes to macros / calories… that being said if this just seems irrational to you but you REALLY want one.. Put the app away, don't even try to track it and just enjoy the cheesecake!!! You can try to maneuver your macros around it but that may take the enjoyment out of it!!

So here is me telling you to go get a slice ; ) 💛

How I Make My Mini Waffles 🧇 My first tiktok

How I Make My Mini Waffles 🧇

My first tiktok which took me way too long and I failed a few times.. sigh

Any who~ here is how I make my mini waffles that I have for breakfast ... super easy and yummy

**you will need a waffle iron, preferably a mini one**

Ingredients:
60 grams kodiak cake mix
1/8 tsp baking soda
1/8 tsp vanilla extract
Water

I like to add butter, sugar free syrup, and @americandreamnutbutter cashew butter on top

Macros without toppings:
215 calories
34 carb
2.3 fat
15.8 protein
😜😜😜

Follow me on Tiktok please ❤️❤️

What is Reverse Dieting?? 🧐 As much

What is Reverse Dieting?? 🧐

As much as this is a hot topic on social media I feel like it is still misunderstood!

⏺So what is reverse dieting?
Gradually increasing overall caloric intake to increase metabolic capacity and restore hormonal adaptations while minimizing fat gain

⏺Why would you want to reverse diet?
When we diet our body gets better at conserving energy so we need to provide it with more energy (food) to increase our metabolic rate.

We cannot diet forever. At one point we will hit a plateau or reach a point where biofeedback is so poor continuing to diet would not be beneficial and it will not make sense to decrease calories any longer.

⏺Do you gain weight while reverse dieting?
You might! Some people gain weight, some people lose weight, some people see no changes on the scale! It is important to monitor progress with pictures and measurements as well because the scale is not the only indicator or change! The main focus is to increase calories to increase metabolism and restore biofeedback

Remember - You do not have a 'bad' metabolism you just cannot diet forever!

Happy March First!! 🍀 What a great day f

Happy March First!! 🍀

What a great day for TWO reasons! 🥳

1️⃣First, we have a new amazing blog post up on the blog, yep you guessed it, Shamrock Shake!! Tis the season!! Link is in my bio!!

2️⃣And MORE importantly!! We are welcoming Coach Morgan to the team!
Omg! I could barely keep this secret and I am so excited to finally be able to announce it.

😍Coach Morgan is precision nutrition certified and has been tracking macros for a few years now! She is similar to me in the fact that she allowed her passion to motivate her to get her certification and help others AND she is also a recipe wiz.

This GIANT shamrock shake is all for only 167 calories. We’re topping out at only 1.7 grams of fat, 13.7 grams of carbohydrates and an incredible 26.2 grams of protein!

Lucky for you all she will be taking over the blog for the month of march and adding in a new recipe every Monday, how exciting?!?!

Even luckier for you she is taking on new clients :DD I have my whole and fullest trust in this gal and I can’t wait for her to be able to help me change even more lives!

Please check out this recipe on the blog and head over to Morgan’s page @morganeatsmacros_ and give her a follow!!

We will be going LIVE tonight at 6pm EST for a live Q&A with Morgan so you can get to know her even better!! Eeep!

📍Stowe, VT I hope everyone had a good weekend!

📍Stowe, VT

I hope everyone had a good weekend! Getaway was needed 😌🎿

Building Your Plate 🍽 This becomes easy

Building Your Plate 🍽

This becomes easy after becoming aware of portion sizes!!

If you are not into macro tracking or just do not want to any longer this is a great way to make sure you are getting in enough nutrients, protein, and being balanced

A great rule of thumb is to focus on all three macros and adding in some fruit or veggies (carb sources but more nutritious ;) ) AND always having a little something sweet at some point in your day because balance!

Some protein ideas:
Chicken 🍗
Beef 🍔
Salmon
Cod
Shrimp 🍤
Tuna

Some carb ideas:
Rice 🍚
Pasta
Potatoes
Quinoa
Farro

Some fat ideas:
Oils
Nuts
Avocado 🥑
Cheese 🧀
Dressings

Fruits / veggies:
Whatever you want really!!!
Apples 🍎
Strawberries
Blueberries
Salad 🥬
Carrots
Green beans
Brussel sprouts

And something sweet because balance ;) I had to include that even if it threw off the infographic a little!! 🍩

Let’s talk about reverse dieting right now!!! 👇🏼

Whether you are reversing to maintenance or to a surplus you are going to see changes in your body

I talked about this in my story a little bit BUT your body needs this

You cannot diet forever!! ….and who wants to do that anyways.

It is important to recognize the benefits of reversing and increasing your intake, it will help you out in the long run..some benefits include -
•Improved sleep and recovery 😴
•Reduced stress / cortisol
•More food.. More fun 🤪
•Increased metabolic rate
•Food freedom / flexibility
•Self love
•Stronger!!! More gainzz 💪🏻

YES I said self love, you need to love yourself no matter what stage you are in!! You will see fluctuations on the scale no matter what stage you are in.. even a deficit so take your focus away from the scale number and remember this will all be worth it! ;)

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