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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The main reason people don’t..⁣ ⁣ 🔸Lose f

The main reason people don’t..⁣
⁣
🔸Lose fat⁣
🔸Gain muscle⁣
🔸Improve their food relationship⁣
⁣
Are for the same reason..⁣
⁣
they give up before they get there⁣
⁣
It is not easy to do any of the above, it requires mental and physical work and most people want a quick fix. I am here to tell you that is not how you achieve any of those things.⁣
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🙂Losing fat is a process, you may have to take a break before you reach your weight loss goals - this is better than pushing yourself too far and gaining it all back or just giving up all together.⁣
⁣
🙂Gaining muscle takes a long time, it takes YEARS, and it has to be something that you are constantly working on, not feeling sorry for yourself because you workout often and you don’t have enough muscle mass, it also requires a proper training program, enough food and persistence!!⁣
⁣
🙂Improving your food relationship takes a lot of work as well - many people are comfortable and they do not want to feel uncomfortable so they never change. The only way to change your mindset around food is to take action to do so - challenge yourself !!!⁣
⁣
What is your goal right now and what is stopping you from getting there?? ⁣
⁣
Comment and I will choose one of you for a free macro consultation.

•• Chocolate Mug Cake •• 🧁☕️🍫⁣

•• Chocolate Mug Cake •• 🧁☕️🍫⁣
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Adding a little variety to my dessert spreads here! Everything all in one bowl is a change for me and I loved it 😍⁣
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Ingredients:⁣
•1 whole egg 🥚 ⁣
•15 mL of almond milk ⁣
•7 grams coconut flour ⁣
•1/8 tsp baking powder ⁣
•15 grams vegan chocolate protein (you can use whey too)⁣
•3 grams unsweetened cocoa powder ⁣
•10-15 grams @lakanto granulated sugar (swerve works too))⁣
~~⁣
Toppings (optional)⁣
•1 sugar free chocolate pudding snack pack⁣
•1 crumbled @lotusbiscoffus Biscoff cookie⁣
•Fat free whipped cream⁣
•sliced strawberries ⁣
~~⁣
Combine the wet ingredients. Combine all of the dry ingredients in a separate bowl then combine. ⁣
⁣
Make sure you use a microwave safe bowl**⁣
⁣
Microwave on power level 7 (70%) for a 1 minute and 30 seconds. ⁣
⁣
Let sit and cool! The middle may not look cooked at first but when it sits it will!⁣
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Top with pudding, whip, berries, and cookie crumbles 🤗🤗⁣
⁣
Macros:⁣
Cake without Toppings:⁣
168 Cals⁣
15 carb⁣
7.7⁣
15.1 Protein ⁣
⁣
With Toppings:⁣
283 Cals⁣
34.7 carb⁣
10.8 fat⁣
16.8 protien ⁣
⁣
Perfect easy dessert if you need a little extra protein for the day!! 😍🍫🤗⁣

Some people may lose weight during a reverse diet

Some people may lose weight during a reverse diet 🤷🏼‍♀️

BUT - the main point of a reverse diet is NOT to lose weight 🙅🏼‍♀️

So here is why you may see weight loss

1️⃣Increased metabolic rate
As you increase your food intake coming out of a deficit your metabolism will likely increase, this is due to an increase in leptin levels (the hormone that helps your body regulate energy balance - also referred to as the satiety hormone it sends signals to our brain when we are hungry and helps regulate how much energy you burn throughout the day)

2️⃣Less likely to binge or more adherent to their current goals
Some people have trouble with food control in fat loss phases because they are so hungry and therefore not adherent to their macro goals. For example if they are overeating on the weekends because they are struggling to hit their macros and super hungry and fatigued during the week leading to bingeing on the weekends they are likely not hitting their deficit goals so higher macro / calories goals will help with this.

3️⃣Increased energy expenditure
As you increase your intake you may also increase your TDEE (total daily energy expenditure) by performing better in your training sessions thus burning more calories.
AND increasing your NEAT (non-exercise activity thermogenesis) unknowingly by moving around more, fidgeting more etc.

4️⃣Still in a deficit
If you are reversing out of a cut it is important to get to maintenance efficiently and as quickly as possible. While you reverse you are closing the gap between your deficit calories and maintenance calories.

Pumpkin Cheesecake Truffles 🎃 In lieu of

Pumpkin Cheesecake Truffles 🎃

In lieu of pumpkin season in full effect, allow me to introduce these no-bake, low calorie, high protein, creamy, pumpkin cheesecake truffles.

New Blog Recipe !! Link is in my bio!

These pumpkin cheesecake no bake balls are little bites of heaven, and each bite is under 100 calories and has nearly 5 grams of protein!

Macros per truffle
23 grams
78 calories / 9.7 carbs / 2.8 fat / and 4.9 protein

HNFit Pumpkin Cheesecake Truffles in My Fitness Pal for easy logging

It is okay and I actually highly recommend taking

It is okay and I actually highly recommend taking a break from your fat loss goals even if you are not at your end goal.

We constantly have the idea that we need to reach X before we can reverse, but eventually that X keeps moving further and further away from us.

Allowing yourself that break may be the solution to actually reaching that goal.

Constantly chasing the goal to feel discouraged and give up is often the reason that many people do not reach it… or even that fact that they reach a plateau and their body just cannot lose any more fat without entering extremes.

The human body is amazing and it can do amazing things but we need to give it a break, we need to lower cortisol levels.

Also - we need to spend substantial time putting muscle on our bodies and this cannot be in a deficit.. You know what else builds muscle, sleep, recovery and more food.

So if you find yourself in this rut and on this never ending roller coaster just take a little break … slow and steady does actually win the race.

•• Untracked Meals •• 🍔🥗🍰⁣ OR e

•• Untracked Meals •• 🍔🥗🍰⁣ OR eating foods without the nutrition label
⁣
If you asked me about these over a year ago I would’ve said no way
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Now I incorporate untracked meals and intuitive days weekly! ⁣
⁣
Macro tracking is used for competition prep but it is also a lifestyle tool, if you are using it as a lifestyle tool give yourself a little bit of leeway because ultimately your goal is to stray away from meticulously tracking right? Right!⁣
⁣
So how do you do it?⁣
⁣
For an untracked meal:⁣
Well just go about your day as normal, you can track your breakfast, lunch, and dessert and leave a gap for dinner but don’t overthink the calories. ⁣
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If you are going out, order what you please and eat mindfully :)! ⁣
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If you find yourself always ordering salads solely because they will “fit” DON’T... order something you really want. ⁣
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Intuitive day:⁣
As much as it may be a challenge I encourage incorporating these every so often, and I say this with a grain of salt because I don’t mean fast food all day... eat as you normally do but without the scale YES! you can do it I promise.⁣
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This may be further down the road compared to one untracked meal but I recommend these!⁣
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Special occasions are great practice !! Like my birthday this past week and this amazing cake my mom made me... chocolate cake with a cheesecake layer ... 🤤 not gonna lie I may have had it for breakfast one day..

We often feel as though our metabolisms are broken

We often feel as though our metabolisms are broken when in fact they are likely slow as a result of the things you are doing

Too much cardio, eating too little, not liften heavy enough sounds familiar??

Things that can help increase your metabolic rate include:

1️⃣Eating enough protein
Out of all of the macronutrients, studies have proven that protein has the highest thermic effect of food. Meaning that it requires more energy for our body to digest it thus burning more calories

2️⃣Get in daily movement
Even if you can't get in 10k steps a day, overall movement is better and likely will burn more calories than a single cardio session at the gym. Start small and increase your step count

3️⃣Eat enough calories
Years of constant dieting and restricting calories will lead to metabolic adaptation at low amounts of food. Eat more. calories to improve this!

4️⃣Increase your muscle mass
Consistently follow a regimented training program that is properly structured to help increase your lean body mass and muscle mass

So what do you think? Will you try it?

Air Fryer Chicken Tenders (Easy and Crispy) 🍗

Air Fryer Chicken Tenders (Easy and Crispy) 🍗

Easy and crispy air fryer chicken tenders perfect for your next meal prep.

#recipe is up on the blog!!
🍗🍗Link is in my bio 🍗🍗

These are the perfect macro friendly chicken tender for both you and your family!

Panko breaded chicken tenders washed with egg whites are so easy to make, low in calories, and high in protein.

I absolutely love my air fryer, it is so easy to make delicious recipes that are crispy but healthier! Do you have an air fryer!?

▪️80 grams◾️
◾️110 calories
◾️0.6 fat
◾️5.2 carb
◾️20.3 protein

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