Wearing the same workout clothes as yesterday
Woke up and thought, “Is this workout really worth doing if all I can do is notifications?” #mindsetnotincheckyet
Showed up anyway because I have 60+ babes counting on me to be a LEADER. You know what happens when the person who is supposed to be showing up most makes excuses? It’s a damn domino effect.
So I showed up modification game strong and you wouldn’t believe how dang accomplished I feel! I would have NEVER done this in the past and that alone is my Monday Victory. Oh yea, and I still burned 170 cals without all the jumping👊🏽
Today’s lunch is taken from Saturday nights dinner 🍤🍝 Sometimes ya just need to kick the super healthy aside and add a bit of butter 😳
I struggle adding 4 whopping tablespoons to my tomato sauce.
The sautéed garlic, Roma tomatoes and 2 cups of vegetable broth obviously needed something to cream up the sauce. It was either light cream or butter and this weekend I added butter!
Wow! Creamy rose sauce with fresh basil and jumbo shrimp poured over a nest of fettuccine noodles.
Why stop there...warm fresh bread, more butter 😜 I paired this plate of richness with delicious red wine from Chili.
And of course micro-greens from @cookstown_greens
on the side.
I will enjoy this bit of rich yumminess for lunch today and hopefully I don’t hit the deck at 2:00pm today...food hangover!
Back to regular programming (eating) tomorrow! 🤓
needed something warm for lunch so i cooked up wholewheat pasta (use GF if needed) + blended up some leftover tomato pasta sauce with a handful cashews, a little hummus, squeeze of lemon + nutritional yeast. Mixed it into the pasta + topped with coriander + black pepper 😋✨
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TGIM people! Stand up and get after it!! Don’t sleep on yourself, you deserve more, and today is the perfect day to start fighting for it!
I am super excited to let you all know that I will work with a core group of peeps (and you are welcome to join this core group) here in mid-Michigan to create and implement a Plant Based Nutrition Support Group (PBNSG) beginning in January 2019. We will come together monthly to share and learn as well as socialize and support one another on this healthy journey. I’ve been fortunate to attend recent meetings in Traverse City and Midland and now it’s time to implement here.
Who wants to join me in making 2019 the beginning of a good-health epidemic in Isabella/Gratiot/Clare counties?? To be added to the group, rely “me” below.
More info to follow soon...
We ran another 500m Row challenge and it was very successful
Our awesome clients practised 500m Rows throughout November/Rowvember and then did a final 500m row attempt last week (First week of December)
Everyone made progress and there were some unbelievable times (See board)
Congratulations to @eszteruk
for winning - your prizes will be with you soon 🔥
Well done to everyone else who took part - it was great to see encouragement coming from all
Might do this again Easter time.. we will see 🚣♀️
What Is health? I asked this question in my feed last week and got a variety of responses . Most centered around fitness, nutrition and the feelings of general well being that followed. Which is how most people view health. You are fit ,have no illness and prioritize good food, #HEALTH
right?!. So what is health to you? Is it kicking ass at the gym? Eating nutritious food🥦?Having a 6 pack 💪? I hope you answered no to these definitions because it’s so much more than that! If you answered yes, please read on and hopefully I can help you reassess your view on what health really encompasses. I have used the phrase healthy looks different on everyone many times in the past because I truly believe in this statement. I viewed health as physical, mental and emotional. All 3 have to be functioning for true health and all 3 should be prioritized. So perhaps it should be healthy looks & feels differently on everyone?! Early In my studies with #MacNutritionUni
we had a lecture on this very subject which highlighted to me that even my view on “What is health” was limited. Health Is so much more multifaceted than you would ever assume and we should work towards ensuring we nurture each facet. Nutrition plays a role in optimizing health and as a nutrition coach I seek to promote & support health . I now know this means even more than I first believed & this makes me better equipped to support & understand the needs of my clients ( and myself). To quote the @macnutrition
Mantra of health “Promoting health does not mean we merely seek the absence of disease but instead requires us to encourage physical, psychological, emotional, social, economic and intellectual wellbeing .“ 💕. #nutrition #nutritionist #nutritioncoaching #realnutrition #health #wellness #mentalhealth #healthandfitness #strength #healthandwellness #intellectualwellness #fitness #lifestyle #bodyandmind #socialwellness #emotionalhealth #crossfitgirls #irishfitfam #eatliftlaughrepeat
Know The Difference Between Reality & Instagram ✊🏼
Have you ever bought something you’ve seen on Insta, tried it on, only to realise it doesn’t look anything like you thought? -
Well, the reason might be that you haven’t given yourself enough of a wedgie! 🤔
Seriously though, how people walk around in real life is different to a lot of what we see on here. -
I totally wouldn’t be comfortable wearing shorts all wedgie-like down the street... not to mention the camel toe🤭. -
But that is how a lot of clothing on insta is worn and If you’re not looking with a somewhat sceptical eye. You can be tricked into thinking that’s reality... Which brings us into the comparison trap. -
“I want to live and look like person A and when I do, I will be happy” -
If you’ve said this to yourself, you may need to check yourself, because happiness comes from within. -
Coming to end of 2018, we’re all setting goals for 2019. If you’re pinning pictures of #fitspo
, make sure it is only that. And not a mould you are trying to fit.
Chicken salad made from beautiful pasture raised chicken from @hand_to_ground_alex.
Shredded chicken with shredded greens from our garden, celery, garlic cloves and mixed together with homemade mayonnaise. Topped with avocado.
My team and I have something special coming for you soon!! Our nutrition group will provide you with the tools and resources necessary to break out of those bad habits and form a definite plan towards a holistic lifestyle. Stay tuned if you would like more information leave your email below.
Going into the last week of the semester like... Thank goodness it's almost over, starting to feel revived, ready to kick butt in the gym and make some serious progress over winter break, happy to have more time to spend with family and excited to have a mini sabbatical/ #disneyland
vacation coming up!!! Looking back I am proud I stayed on top of my nutrition and kept up on my athletic goals throughout the semester. I'm not sure if there is such thing as true balance but I did my best. The last three weeks i really had to focus and basically go into survival mode, I was barely hanging in with school. But I made it and there is light at the end of the tunnel, proud of all the hard work i put in and ready for a change of pace!
O H I O
Finally made it to Whole Foods after 12 hours of travel.
Pro tip for a quick meal - WF lists their ingredients & nutrition at the hot bar so you can verify what you’re putting in your face 💯
So here’s what I threw together:
- plain, roasted chicken
- roasted sweet tots and brussels (no seasoning)
- saffron cauliflower
- BEET SAUERKRAUT 😍
Incorporating fermented foods into my life was the best thing I ever did for my digestive health. If you’re struggling with some gut issues (and are a little embarrassed to chat about it) start by encorporating some kraut, kim chi, miso or whatever you enjoy and see if you see an improvement 👌 Just make sure you’re picking “fermented” over “pickled” to avoid excess added sugar.
Why should youuu care? Happy bacteria helps us to digest & break down our food and effectively absorb the nutrients in what we eat. This can reduce issues like bloating, gastro-upset, the inability to metabolize plant matter and drugs and problems effectively uptaking vitamins. We become, in part, the things we eat. Taking the time to increase your whole food consumption can be less effective if you have an unfriendly gut microbiome 🤓
💕Love having genuine people on the show who want to 🤲help others and make a difference in the world 🌎! Thanks Shannon for being on the show!@pinchoging @trunorthnutrition
👆Hit the link in my bio to listen to the podcast!🎧
Have you seen 👀 what My Teammates all accomplished in ONLY 6 weeks 😍.
They were part of the Test Group for a Brand new Program, so they were quite tight lipped until NOW...and that’s GREAT NEWS for us since they have been able to share All the Details of this Brand New Program with our Team 🤗 in a Behind the Scenes group, that I am inviting you to join!.
And you know me…your girl has a BIG 👄 when I get excited about something and I am DEFINITELY Excited about getting results like this in only 6 weeks 🙌🏽.
Here’s the DEETS
⏱ 20 minutes a day
🥗 2 nutrition programs to chose from: you pick whichever will work best for you!
📅 6 weeks of workouts
👣 Minimal equipment required
My Test Group will be limited to 30 ladies who are READY to take on this journey with me and Start 2019 off with a SEXY BANG 💥😁.
Before that can happen I need to get you Prepped and READY to go. My fellow Coaches said that having a Strong Support System and Accountability partners was KEY in the success of their Transformations and that’s what I will be providing to my 30 👸🏾.
Come check out the Sneak Peek group where we are sharing EVERYTHING you want and need to know about starting the First day of the BEST YEAR of your life💥.
Wanna join your girl? 👯♀️.
DROP AN EMOJI BELOW to check out the info group👇🏼👇🏼
baked my little heart out yesterday, but made sure to give almost all of the goodies away because added sugar detox #3
starts tomorrow 🍪🍫
one of the biggest things that has helped me resist the sugar cravings during my previous detoxes is to clear out the sugar... I'm not saying eat all of the oreos and ice cream that's in your kitchen right now, that is NOT the best way to get rid of it... BUT starting the week without temptation right in your face will absolutely make it all a little bit easier! if you don’t want to throw it away, just put it in a high cabinet you don’t use often... out of sight out of mind 👀
if you haven't opted-in to 5 days of #noaddedsugar
just yet, and you’re up for the challenge, send me a quick DM + I'll send you details to get you started TOMORROW 🍬🍫🍪
New recipe alert! So this is a variation on the little cupcake tart things I posted a few weeks ago. This time I thought I’d try a bigger version and I nailed it!
Best to use a cheesecake tin.
* 1 cup almond flour
* 1/2 cup coconut flour
* Medjool dates x 3
* 2 tablespoons of coconut oil
Blend together - if a bit dry add more oil. Spread across base and put in fridge.
* 4 rhubarb sticks
* Cup of blueberries - frozen is fine * Teaspoon cinnamon
* 3 teaspoons gelatine
Heat until the rhubarb has cooked through and combined with the blueberries, gelatine and cinnamon.
Get base from fridge and pour the mixture on top and spread to cover. Place back in the fridge and in a few hours,m it should be ready!
Add a dollop of coconut yoghurt and serve!
#rhubarb #blueberry #tart #glutenfree #dairyfree #grainfree #vegan #health #nutrition #nutritioncoaching #wellbeing #coffsharbour #coffscoast #healthyeating #autoimmunediseases
I got to spend another day in Arizona, that means exploring!
I walked all the way to Papago park from my hotel. 45 mins there and 45 mins back, plus the hike up to the top.
It was hot but definitely did not disappoint. If you ever get the chance to go, do it! Super fun and not a hard hike, at all.
I definitely know what’s on my list for the next time I visit!💃🏻🎉
Are you ready to jump into this week? Have meal prepped, booked in your training sessions or planned a fun and relaxing activity? It's not too late!
Don't write off working towards your goals until next week just because you're already halfway through Monday. Get on it!
If you need some help planning out your week to get to where you want to be, hit us up at the link in the bio.
Don’t skip breakfast they say!
I have had periods where I did not have any breakfast at all and went without food until lunchtime. That definitely saw me not performing at my best as I was missing out on important nutrients and energy.
Today I have breakfast everyday and it feels GREAT!
My favourite go to is High Protein Yoghurt with berries, almonds and chia seeds. Sooo yummy 😋, healthy, quick and easy.
What’s your favourite breakfast? Comment below 👇🏻
Can’t wait to hear what gives you all the energy to start your day right 😊.
MEXICAN MONDAY! If such thing doesn’t exist I’m not sure why it doesn’t 🙃 starting off the week with this loaded Mexican style bowl, because I bought plantains and couldn’t wait to sauté some up. Also using some of my meal prep! This is such a hearty meal...lots of veggies, starch and flavor! I added a few of my chili roasted breaded chickpeas too. How was everyone’s weekend?! I was up till 1 am last night finishing up my gift guide which is now on the blog! Who has finished their shopping for Christmas? •
Deets: plantains sliced and sprinkled with Himalayan salt and sautéed in a little olive oil, broiled tomatoes (literally just put in a cast iron pan brushed with oil so they don’t stick and place under broiler for about 5-7 mins), cilantro cauliflower rice (sautéed with some salt and pepper and tossed with lots of fresh cilantro), roasted marinated mushrooms (place whole mushrooms in a tinfoil pocket and add a tablespoon of liquid aminos or tamari soy sauce plus 1 tablespoon coconut aminos and bake on 450 for about 15 mins), avocado, greens and soft boiled Egg.
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) for daily tips & Inspiration! 👍❤️
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Love my BUTTERS BABES, and love Y’ALL. Thank you for a great Mini Macro Challenge!!!@themacrochallenge
We want you to know that we get it. We understand the overwhelm, the confusion, the frustration, the STRUGGLE to keep yourself accountable.
The hardship of doing it all...
AND doing it alone.
THIS is why we created The Macro Challenge.
Our group coaching program teaches women how to count macros and how to count on themselves.
Use code MINI15 for $15 off any package! Spots are limited. Link in bio to learn more about what to expect from the challenge and join the #themacrochallengeteam
Tag a pal below that might want to do this with you!!!
1:1 Fitness & Nutrition Coaching.
All through the Wodify app and in a private Facebook group. Everyday, a workout is posted with a warm up, workout, extra credit work, movement explanations, and even recommended recovery days with a recovery routine and optional workout! Each workout is modified to fit your fitness level and the equipment you have. Today is a 3 mile run (1 mile for beginners), tomorrow may be a heavy squat day or recovery day. Bodyweight, Dumbbell/Kettlebell, and Barbell/ full gym options available. Once you sign up, you’ll receive a packet with grocery list, tips and tricks for meal prepping, my favorite recipes, and access to the Facebook group where you have access to tons of information! #onlinecoaching #personaltraining #fitnesscoaching #nutritioncoaching #nutrition #foodisfuel
Guess who ?! My new headgear 😆
And I love fennel and it’s good for MY body.
Want to know if it’s good for you ? Book in for a chat about my genetics health coaching to find out more.
Not all foods are created equally!
We believe in quality over quantity. Choosing whole, nutrient dense foods in leiu of stripped down processed foods will naturally satiate your appetite, effectively limiting overall consumption.
Stop worrying about eating less and focus on eating MORE healthy foods!
Fruit is good! Choose wisely 🥦🥒🍏🍎🍐🍋
This is my big challenge. I get caught up in mulit-tasking through meals or rushing so I get back to that to-do list. I'm making progress. Who else shares the challenge?!
It's about to get real "school-ish" around here!! I'm excited to embark on a new adventure, beginning Monday, Dec. 10th and learn so many new elements of health and wellness and fitness and nutrition and happiness and success and growth and development and failure... Yes, even failure, as that's the biggest part of success! I'm diving in with all that I am and taking a one year course in 6 months! It's my passion to help others along their health journey! This next step is one of huge faith and I am so excited for what the future holds for me! #healthcoach #iinhealthcoach #healthyliving #nutritioncoaching #leapoffaith #onlinelearning