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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.

Is fear holding you back? — I wanted it. I wa

Is fear holding you back?
—
I wanted it.
I was capable of it.
I watched the youtube videos.
I envisioned doing it.
And as soon as I got close to overcoming it ...
Fear took over every ounce of my body.
I couldn't keep my feet on the pedals I was shaking, but I kept telling myself I could do it.
I screamed, I brought energy, I told myself I was excited not scared.
Finally, I SENT it as the fear raged through my body.
It wasn't pretty, far from perfect, but I did it.
Why did I put myself & my nervous system through something like that?
👉🏼Because feeling STUCK, lacking growth, and accepting mediocre when I know I'm capable of more is FAR worse to me than sitting in my fear.
I know that STUCK feeling well, waking up, dissatisfied, frustrated with yourself & your body, irritable & generally lacking joy in life.
Overcoming that fear lit me up.
It was proof.
Proof that I'm capable, I can do hard things, I am determined & willing to push myself out of my comfort zone to achieve what I want in life.
It wasn't just completing a jump for me, it was what it represented, fear won't own me.
From someone who has let fear control a large portion of her life, I want to share something with you.
👉🏼Fear will tell you a lot of things, it will give you all the reasons you shouldn't that seem 100% logical, it will tell you don't know enough, it's not the right time, don't embarrass yourself.
And that's how it wins.
The way I overcome it, is by reminding myself the only way I can be better, achieve what I want, is by trying.
I will be bad at first, I’ll have to put in the repetition to develop the skill, I know FEAR & discomfort will rush through my body a few times before I can start to feel “normal”.
✨That's part of the process, it's part of earning your right to have what other people desire. ✨
So where do you want to be in 6 months? stuck or showing up, messy, uncomfortable, TRYING something that could change your life for the better?
Peep the bio for some free resources to take your first step.

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