Facebook Pinterest Instagram Youtube

How much should you eat? - Download FREE customized Macro breakdown!

Training
- Full S.E.N.D. Program
- Training Programs
Nutrition
About Me
Client Love
Contact

Menu

Training
- Full S.E.N.D. Program
- Training Programs
Nutrition
About Me
Client Love
Contact

Cart

Shopping Cart

Your cart is currently empty.

Free Macro Guide

explore more

Coaching
Shop
Contact
Privacy Policy
Terms and Conditions

Menu

Coaching
Shop
Contact
Privacy Policy
Terms and Conditions

Real life scenario of how @hailey_allterrain and I

Real life scenario of how @hailey_allterrain and I navigated a food menu after a solid strength session 💪🏼
👉🏼And why one of us ordered the weirdest combo on the planet.
Our options, avocado toast, cheese filled crepes, Kale salad with butternut squash, grilled chicken & winter berries, smoothies.
Here’s how we thought through our decision.
👉🏼Knowing we just worked out, we wanted protein + carbs to support our muscles.
Looking at the menu, we noticed
🔸Avocado Toast >> High carb, high fat, very little protein.
✨Modify to make it work >> Adding 1 egg would give me 7 grams of extra protein, so I’d need at least 2 eggs.
🔸Crepes >> High carb, high fat. No protein.
✨Modify to work >> Add grilled chicken, great option.
🔸Salad w/ Grilled chicken >> Protein + carbs + Fat, a decent option but had zero desire to eat a salad. ✨Chewing lettuce after a good workout sounded like sadness in a bowl.
🔸Smoothie >> Carb bomb. Smoothies and acai bowls, massive carb bombs.
But it’s what we were both craving.
👉🏼What we ended up ordering.
✨Hailey >>> Strawberry and banana smoothie with a side of grilled chicken. Carbs + Protein
✨Whitney >> smoothie that had avocado, chia seeds, almond butter, fruit, vegan protein, carb + fat + protein.
The smoothie is definitely not the “healthiest” choice.
The crepe with chicken is equally if not better than the smoothie option.
BUT, we went with up smoothies because
👉🏼We knew what we needed. Protein + carbs
👉🏼We understand what was in each of our options ( protein | carbs | Fat)
👉🏼We chose based on what we needed while considering what we really want. << this is key
You just might find that what you want aligns with what you need.
Double tap if you found this helpful!

I’m not a psychic I’ve just been in your shoe

I’m not a psychic
I’ve just been in your shoes.
Which is why this year, instead of going FULL SEND the first month of the new year,
I’ve done the exact opposite.
S L O W.
Q U I E T.
Don’t get me wrong, taking bold action, having forward momentum, it’s all good.
But there’s a missing piece, I’ve missed every single year for the past two years.
I’ve set out to achieve a goal without a building a foundation of WHY and WHAT.
Here’s an example.
👉🏼You want to find run a half marathon and lift 2 X a week to build muscle. Partially to achieve the distance, partially to dial in your food & body.
You find a half marathon training program.
You find a strength program you can add 2 X a week.
You find a diet for weight loss.
A massive lifestyle shift.
A lot of rules, training, and movements you’re unfamiliar with.
Life happens 2 weeks in, you’re averaging one run, zero lifts, and eating the foods on the “good list” 85% of the time.
The race date arrives, you accomplish 13.1 miles.
Yet you have nothing else to show for it.
You haven’t built muscle.
Your running hasn’t gotten any better.
And your nutrition & body, better we don’t talk about it.
✨You achieved without any true behavior change.
Because you & the programs missed the most important part >>> THE P R O C E S S.
Good marketing leads you to believe the achievement will give you what you want.
Without providing you with the WHY and HOW to build a system and create a process that develops what you need.
Which is why this year, I’ve slowed down to speed up.
Instead of saying I want to achieve X by X date,
I am writing out the characteristics and behaviors I want,
And then reflecting on my current situation to see what I may need to stop doing, or start implementing slowly to get me there.
👉🏼It’s not about crossing a finish line, it’s about who you want to become by going the distance.
If you’re chasing after a lofty goal this year, I challenge you to slow down and take 5 minutes to do this practice to ensure you’re setting yourself up for success towards what you really want.

Is this you? Swipe right to see if you may need to

Is this you? Swipe right to see if you may need to re-adjust your food situation and how to do it in a way that doesn’t make you cringe.
Let’s make this year about supporting your body so you can smash those lofty goals 🤘🏻✨

It’s not your fault. I fell into this statisti

It’s not your fault.
I fell into this statistic too.
I would get accused daily of starving myself,
and then people would pick their jaw off the floor when they witnessed the amount of food I would eat in one sitting.
Under eating for your activity level is common and does not mean you have an eating disorder.
We’ve only been taught how to “be healthy” and lose weight by a society obsessed with unrealistic views of what a woman’s body should look like.
No wonder things got twisted.
👉🏼Your body has needs, you have desires for your body, and BIG goals to crush.
In order to do that, you need to understand how to eat to support your activity level, not how to be healthy.
Without this shift, from a longevity standpoint, you are a ticking time bomb.
My next post will give you insight to determine if you fall into this cateogry and things you can start doing right now to fix it!
Stay tuned! ✌🏻✨

Building muscle is no joke. It takes a different

Building muscle is no joke.
It takes a different kind of discomfort than you're used to with endurance training.
👉🏼Swipe right to see the most common truths about building muscle that are necessary to accept if you want to see results.
For me, the mental and emotional component was was harder than the physical.
Drop me any questions you might have around getting started on your strength training journey.

What your carb cravings are telling you, And how

What your carb cravings are telling you,
And how you can control them.
Before we dive in, I want you to know, most have experienced carb cravings, you’re not alone!
1️⃣You’re not eating enough food, period. This is the most common one I see. Eat adequate protein daily, I guarantee you’ll have a 10x decrease in cravings.
2️⃣You actually need more carbs. Our body & brains favorite energy source are carbs. We need them, especially if you’re training hard. Eat more before and after your workouts, your body will use it and you & your performance will benefit.
3️⃣Your period. Yes, we crave the sugary goodness around this time. You can cut the craving two ways,
one > eat more food, bump up your carbs a bit for a few days. 2 > eat the cookie. You’re getting more carbs and it’s satisfying your need.
4️⃣You’re stressed, overwhelmed, or procrastinating.
H E L L O , it me. The key is awareness. If you know the craving is a comfort thing, it’s far easier to find a substitute for the comfort . My favorite > Chai tea, herbal tea, zevia, Spindrift Arnold palmer.
5️⃣Your blood sugar is unstable. This one is tricky. The best way to start is make sure your first & last meals of the day are rich in protein + fat and keep that simple sugar below 35 grams a day if possible. (Fruit has far less of an impact here)
You gain control of your cravings but understanding WHY they are happening.
Once you know WHY You can find a solution from the root and break the craving all together.
It completely transforms the way you view & use food to serve you.
P.S. Intuitive eating would tell you to eat the sleeve of oreos, let me know if that works for you. ✌🏻✨

Strength In Light 2021 | Disclaimer

Facebook Pinterest Instagram Youtube

Built By Brandt