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The overwhelm is real! What diet is the right di

The overwhelm is real!
What diet is the right diet?
What diet is going to work best for my body?
There's only 1,000 + different ways & depending on who you talk to, their way is the BEST way.
You could literally spend years over analyzing each diet, dabbling your toe, as in like 7 days, & then see zero results, only to switch to a new one because "the diet failed you."
Yeah, I'm talking to you,
you know who you are,
you've tried a lot of them.
No shame, I have too.
Here's what I've learned about diets over the past decade.
👉🏼You want the good news or bad news first?
🔸The bad news, there isn't a best diet out there for you.
🔸More bad news, you're wasting a lot of time, effort, and mental energy on something that's going to get you very little, if any results.
✨The good news, diet culture is to blame for this, not you or your body.
✨The best news, I've spent the past 5 + years perfecting a process designed with you and your unique body in mind.
Because, ultimately, what works for you may not work for me.
👉🏼What works for Sara, who lost 100 pounds on the keto diet might royally jack up your body.
👉🏼What worked for Susan who ate only plants, lost 50 pounds, and gained 15 pounds of muscle, may not be in the genetics for you.
concerning yourself with what worked for other people, those random people you see online, rather than focusing on what you need, is why you are where you are.
Stuck & overwhelmed.
Invest that time, energy, and effort into something that will work for you!
If you're ready for change, Check out Women's Nutrition Catalyst, it's now open for registration! Link in bio
💛love & light✨
Whitney Kailos Taylor

My Favorite Trader Joe’s Products These are th

My Favorite Trader Joe’s Products
These are the products I eat on the regular that fit within my goals of maintaining the muscle & body composition I currently have.
🔸Capers: add tons of flavor to meals or protein for basically no calories
🔸Kalamata olives: great snack or flavor to add to salads and pasta dishes
🔸Cauliflower gnocchi. The best lower cal pasta
Option in my opinion.
🔸Almond butter. Because crunchy is hard to find, only 2 ingredients, & you can’t beat the price of $6.99
🔸Pumpkin. Great to add to yogurt, eat by itself or mix protein in. Fantastic macro breakdown for a high volume snack
🔸Egg whites. Protein made easy
🔸Heart of palm pasta. A Lower carb, less dense pasta option that actually tastes good and has good consistency. Mix this with some regular noodles for the perfect pasta dish.
🔸GF bagels. The best GF option I’ve found.
🔸Vegan nacho cheese. For when you that craving hits. One tablespoon on top of nachos or ground beef with salsa does the trick.
What’s your favorite thing to get at Trader Joe’s?

I used to think carbs were the reason I couldn't g

I used to think carbs were the reason I couldn't get the body I wanted.
I knew very little about them other than that they were in foods I enjoyed like 🍟, 🥯, and 🍝.
But the food blogs I read told me to watch out for them.
👉🏼The day I learned that french fries, carbs, were good for my mental health, performance, hormones, and personality, I became a different person.
🔸I felt energized.
🔸I could run longer.
🔸I could go faster.
🔸I didn't feel sore after every single training session.
🔸I gained muscle.
🔸And I crossed finish lines with PR's not pass outs.
Bonus, my relationship with my husband (boyfriend at the time) increased exponentially.
👉🏼I could actually tolerate being in a room with him while he was chewing. IYKYK
The simple version ✌🏻You need carbs, it's your bodies favorite energy source.
So here's 3 things to consider when figuring out what to eat.
🔸How your body responds - Do you feel bloated? Lethargic? Brain fog? stomach pain? After eating certain carbs?
🔸Your age - For women, as we get older, our body doesn't utilize carbohydrate as well, we become more insulin resistant & therefore need to look out for the first point, how our body responds.
🔸Exercise regimen - Your intensity and frequency of workouts may cause you to need more carb, our favorite energy source, to support your activity level.
I usually eat anywhere between 100 - 160 grams of carbs depending on the day & training volume.
That number will look different for you.
However, as a general rule of thumb, if you're training 4-6 days a week or working towards building muscle and you want your body to reflect your efforts, I'd stay above 120 grams of carbs a day.
✨Muscle needs energy, energy = carbs.
I teach things just like this but dial it inso you know exactly how much and WHY you need it, plus so much more in Women’s Nutrition Catalyst coming to you So So soon.
Jump on that waitlist to get the special bonus offers when we launch!

Self care is selfless. Yes, you read that right,

Self care is selfless.
Yes, you read that right, selfless.
Here’s why👇🏻
Have you ever had thoughts like…
🔸My to do list is endless, how can you just sit and ignore it?
🔸I’m on the go from 5 am - 7 pm, when would I have time to do X?
🔸I have so many other people that need me, I can’t let them down.
I get it.
👉🏼You have a lot of responsibilities.
👉🏼You work hard.
I used to say these things on the regular.
If I experienced personal enjoyment in my day, it meant I wasn’t doing enough.
It's taken a long time & a lot of discomfort to break that mindset.
👉🏼But it transformed everything in my life; stress levels, sleep, relationships, recovery, body composition.
✨Taking care of your body & mental health, isn’t selfish, it’s a necessity. ✨
Here's what my day looks like now that I have made the shift.
Morning 👉🏼30 minutes to myself, non-negotiable.
Move my body 👉🏼 30 minutes + of movement or being in nature.
Even if I have to wake up early.
Because without the basic necessities,
🔸I don't think my best
🔸perform my best
🔸or show up as my best self.
I'm not sure who needs to hear this today but taking care of YOU is one of the most courageous and selfless thing you can do.
Because it enables you to show up, feel good, spread love & support to the people that do need you, that's priceless.
I hope you do something for yourself that fills you up this week - you’re worth it. ✨

I bet your relationship with the scale is why
👉🏼You can't see progress.
I'm going to share actual photos this afternoon
For more proof WHY the scale is a horrible measurement.
for now, let's talk about what the scale, better yet the number on the scale, & what it does to you & your mood.
Why is it that the number that appears on that scale has the power to control everything.
🔸You will either experience happiness, contentment, or a splash of confidence because the number was on target.
OR
🔸The emotional drain, the lack of confidence, and the constant feeling of failure because I wasn't the number wasn't right.
I know, because I used to let the scale control me too.
An arbitrary number, that no one else knew about determine how I showed up for myself, how I treated my body, and how I treated other people.
Because ain't nobody happy when you're hangry, bitter, or frustrated with yourself.
The number one thing that helped me shift my perspective about weight and ditch the scale was asking myself this question.
👉🏼Is it really possible to gain 3 pounds of fat overnight?
When you understand the difference between weight gain/loss, fat gain/loss, muscle gain & what body composition change actually is 👉🏼 you learn
✨Gaining 3 pounds of fat in one day is crazy talk!
there's a million other reasons why you shouldn't trust the scale and a few great tools to measure your progress that don't involve it, I go in deep detail about this in Women's Nutrition Catalyst.
For now, a tip would be to start taking pictures of yourself every 2 - 4 weeks. You'll get a way better picture of what's shifting with your body than tracking a number that essentially holds minimal value.
An update on the release of Women's Nutrition Catalyst is going out Friday - get on the waitlist to be the first to know!

For the person that hates the ideas of tracking ma

For the person that hates the ideas of tracking macros
You don't have to track macros to achieve a better body composition or increase your performance.
But you do have to track some data in order to understand where you are, so you can create a plan that involves CHANGE for where you want to go.
Because what's in the food you eat, how much of it, and how that food impacts your body are three of the most important factors when making a change.
If you're looking for a change and have zero experience with macros, here a a few tips to help you get started on the right track.
🔸Write down everything you eat in a day and roughly how much.
🔸Document when you eat and why you're eating. Are you hungry? Want a snack? Bored?
🔸Start looking at nutrition labels - look at the protein, carbohydrates, and fat. How much of each are you consuming?
🔸Look at ingredients - does your food have more than 7 ingredients listed? Do you know what all the ingredients are?
👉🏼Do this for a week - it should expose a lot about your current behaviors and set you up to make some changes.
Snag the free macro guide in my bio if you need a place to start.

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