The longer I'm a health coach for and the more I learn about the body, nutrition, workouts, genetics etc., the more I answer "It depends" to many questions regarding health.
There are SO many factors to consider. How's your mental state? Because what's happening in the brain is happening to every cell in your body.
What's happening with your nutrition? Because again what you're eating affects every cell in your body.
How are you moving? Are you sedentary, mildly active, training at the appropriate level OR overtraining? Important to know because exercise is medicine and not all of it is ideal for every person.
How I usually begin coaching clients is to help them get clear on the unwanted behaviours that are contributing to symptoms of weight retention and weight gain such as:
- Limiting alcohol and sugar intake
- Eating a predominantly whole foods diet
- Learning to eat intuitively
- Manage stress (this is a HUGE one!)
But what happens when you've done all of that and...
Ok - I know, the obligatory picture of the personal trainer in her skivvies showing her abs is a little played out BUT if you've ever struggled with stubborn weight and water retention you'd know how F*&$ing good it feels to finally dial into what works and keeps you feeling (and looking) the way you've always wanted to!
So, I'm sharing the daily strategies I use to stay lean and full of energy and vitality!
Now, that's not to say that what works for me will work for you - literally everyone is different, but I hope this serves to inspire you to figure out what that is for you and then stay consistent, not perfect.
What's the difference? Well, why don't you answer that? Stop for a sec and think about the way that consistent energy feels vs the energy of perfection.
(Don't skip this, seriously! Try it!)
For me, consistent feels self-supportive, grounded, understanding, loving and mature.
Perfection feels like judgement, self-criticism, anxious - like I'm...
I think it's safe to say that stress is the root cause of many health issues today such as hormonal imbalances, poor gut health, cardiovascular disease and of course, weight gain and weight retention.
But why is stress the cause of these issues? I'm going to focus on weight gain for this blog's purpose (head over here to learn about the role that stress plays gut health).
As a weight loss and stress management coach I speak often about the parasympathetic and sympathetic states because understanding them and learning to manipulate the state you're in can make or break your progress with health and happiness.
For example, we're supposed to spend about 95% of our day in our parasympathetic state (rest and digest) and only 5% in our sympathetic state (fight or flight).
Though we are all preeeettttyyyy much doing the opposite. That means that our bodies are desperately trying to adapt and evolve to support our new lifestyle and physical...
I am so incredibly grateful and blessed to have met my mentor and friend, Dr Robyn Murphy, just 3 short years ago. She has taught me so much! One of the most important and relevant things she's taught me in relation to my business as a personal trainer and weight loss coach is the relation between the liver and metabolism.
To be more specific, the role that genetics plays in facilitating proper liver detoxification and in turn, healthy metabolism of fat and toxins.
Let me explain in further detail...
For many of my clients they come to me when they have been eating clean and taking pretty good care of their bodies but they aren't seeing any positive changes in their body composition.
They feel stuck, frustrated, confused and borderline defeated. But they haven't given up hope yet.
I explain to them that each person's ability to lose weight in a healthy way is different. It depends on their genetics and epigenetics (how their environment is affecting...
As a personal trainer, past fitness competitor and holistic nutritionist, I know a few things about how to get the body to lose fat (in a healthy way) and keep it off.
In the past, like many people, I used to think that weight loss was all about calories in and calories out...Though nowadays that method of approaching weight loss is about as relevant as the Blackberry (sorry RIM!).
What I focus on teaching my clients has more to do with gut health, detoxification, improved immunity and stress management when it comes to losing weight and keeping it off.
This approach is what yields healthy, long-lasting and positive change.
Yes, exercising and eating a healthy and balanced diet is always a part of a healthy weight loss program but you already knew that!
Here are 3 Tips To Help Speed Up Fat Loss that you may have not tried or heard of yet.
1. Improve Your Gut Health
Improving your gut health may look different person to person. The more I've...
K, full disclosure - I just got dumped. Like literally, just. And it hurts, and it sucks and all of the horrible things that come along with your reptilian brain reacting to 'abandonment' and rejection.
Not super fun.
Wanna know what is fun though? Getting. Over. It.
I wouldn't have been saying this just 3 short days ago but as my mama promised me every day gets better and more clarity appears with each conversation and rising sun.
The details, ins and outs and who's 'responsible' are irrelevant for this blog's purpose. That would just be gossip and probably an attempt to clear pain via my blog.
This...this is about speaking about the steps that a no bullshit, conscious and self-loving woman takes to mend a broken heart and move forward with more wisdom, more conviction, less unnecessary heart-ache and come out on TOP!
1. Call every person you know
Literally call every person you know who can hold space for you in the way you need them to....
If you were to write a list of all of the things you have planned in each day then take a step back and ask "Can any one human seriously keep up with all of this?" - what would your answer be?
If it's "yes", great! You're in a good groove.
If it's "no", I like your honesty and that place of honesty and awareness is where you can make some really positive changes for yourself.
I've listed a few reasons that I know to be potential self-sabotage like behaviour that keeps people stuck and not achieving their goals in the gym (and kitchen!).
1. Letting self-limiting beliefs fly under the radar
I've listed this one first because I think it's the most important thing to address yet often isn't. Addressing self-limiting beliefs takes a strong sense of self-awareness and willingness to monitor your thoughts...Practicing mindfulness for example is one way to do this.
Mindfulness has been the most powerful tool in my tool box to stay calm, in...
It's a common belief that by eating a clean diet and exercising regularly will yield positive results in body composition and energy levels. Sometimes this is 100% the case but in many of my clients' situations it just isn't enough to see their body composition settle in a healthy place.
There are many factors that contribute to weight gain, weight retention and belly fat which don't always have to do with the foods you eat or how regularly you're training.
In today's post I'm breaking down the 5 top factors that I beleive contribute to belly fat.
1. Cortisol and Stress
We have evolved based on experiencing about 95% of our day in our parasympathetic state (rest and digest) and only 5% in our sympathetic state (fight or flight). Our bodies perform best when we are mainly living in a stress-free state.
Though, the days of wandering the forest looking for berries, lounging with our tribe and calmly creating meals are long gone (at least for most of...
I've been training a lot these days and LOVING IT! It can be a little difficult to put the breaks on when you're feeling so good working out. Full disclosure, I went a little overboard a few weeks back and began to experience some undesirable symptoms such as water retention, injuries and lethargy.
I was overtraining!
My ego wasn't happy but I knew I had to scale back how many days I was working out and had to remind myself of why I'm working out in the first place? To feel good, right?
Taking a few extra rest days per week was easier than I thought it would be and gave immediate results in reducing water retention, soreness and improving energy, sleep and clarity of thought.
Ain't no-one into feeling like they have the flu when they don't, ammi right?
So, this lead me to today's blog: Why are rest days important for progress + weight loss? (plus a few more key points)
In the past, especially when I was training for fitness competitions I would want to...
As a holistic nutritionist and personal trainer that uses my client's genetics as a way of customizing weight loss programs I'm always on the hunt for recipes that support detoxification.
What does detoxification have to do with weight loss you ask? A heck of a lot, if not everything!
As my mentor, friend and doctor, Dr Murphy always says, "People think they have to lose weight to get healthy, when really they have to get healthy in order to lose weight".
The liver is an incredible organ that decides where toxins and fats (among many other things) will go. If the liver is sluggish due to being overburdened with toxicity from the environment, chemical based beauty care products and detergents, poor quality food, stress and excess alcohol intake, it will have a hard time getting all of the toxins out of the body.
So, it does something very smart. It stores toxins that can't get out of the body in fat cells where they will stay relatively safe and not harm the body.
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