Helping you build strength, lose fat sustainably, & feel your best ever. Work with me 👇
Often, your motivation will be higher AFTER we begin taking action.
Remember this next time you're waiting to be motivated to start.
Change your life now & watch how your motivation compounds with time.
We're here to support you. Reach out to learn more about 1-1 Fitness & Nutrition Coaching 💪🏼
This is for all the women who end up putting others first at the expense of themselves.
Unfortunately this is praised in our society. On the outside you are known as kind and giving, but on the inside you’re resentful and neglected.
It’s time to put yourself back on your priorities list. You can’t keep giving from an empty cup.
Put on your oxygen mask first & watch how everything and everyone around you benefits from it.
We’re here to support you on your journey of prioritizing yourself again. If you’re looking for Nutrition and Fitness Coaching that will work for your busy life while getting you lasting results, reach out to us. 🤍
One of our favorite "habit stacks" here at Strong and Healthy is a Post-Meal Walk!
"Stacking" a habit means adding a new habit to something you ALREADY do to make this new habit, easier!
There's HUGE benefits to walking more, and right after a meal is a great time to dart outside even if it's for a short one.
Let us know if you try this one out and what benefits you notice. 🔥
Just as chronic over eating will do - chronic under eating will cause issues negatively affecting your health.
This is why when we have goals of fat loss or muscle gain, it is crucial we adjust nutrition intake the right way - not severely or chronically.
Your body just wants to feel safe, and it feels it’s safest at maintenance. This is why eating enough, most of the time, is very important/beneficial to your long term success. 🤍
Do not live in a deficit .. your body will show negative symptoms / fight this if not done correctly. Do not be scared to eat ENOUGH. 🌱
Going through the motions? Start training with intent & your results will likely reflect it. 👀🌱💪
Some simple mindset reframes the next time your inner critic comes out,
Reframing these is crucial to your success in transforming 🌱
This is showing the contrast between a fixed and growth mindset.
Do not be so quick to let struggling with something mean you can’t change.
🤍🤍🤍
This could be all the difference for you in your transformation. 🙌🏽🌱
Want lasting results? You must make lasting change. Look at your fitness journey as a lifestyle change, not something you will stop one day. 🌱☀️🫶🏼
helps with just this. I give you the tools, plan, and support you in your transformation. Reach out to have a no pressure chat to see if we’re a good fit to work together. 💪🌱
Are you properly tracking your nutrition?
Here are inaccuracy examples I have pinpointed while working with clients.
Those extra calories can add up quickly if not aware of how this occurs.
An extra 400 to 700 calories a day can be the difference from a fat loss phase to a maintenance phase.
Being more precise with your tracking will help a TON. Progress will actually start moving!
We have some of our clients use food scales with their tracking and they have noticed a major shift in their progress and calorie intake since properly tracking.
Tracking will take the guesswork out of things, but only when we can generally be as accurate as we can.
It’ll never be a perfect science, nor should you be neurotic about it/let this be a reason you say f*** it when you don’t know exactly what is in your food, but rather an awareness tool to empower you to progress the way you want to!
Your intense evening cravings where you rampage the entire pantry are VERY LIKELY due to under-fueling your body throughout the day.
Our bodies NEED proper nutrition to function their best.
Stop skipping meals and thinking you need to eat calories a toddler would.
Here to help if you’re looking for a nutrition plan that works & wont leave you feeling ravenous and restricted. 🤍
Which one will you try out?💤
Training VS. Working Out
Don't get me wrong, ANY movement is better than no movement at all.
However, if you have found yourself not seeing results you want, this may be the issue.
Although working out is awesome, if you have specific goals your training must be specific to these goals as well.
This is one reason why Strong and Healthy clients see incredible results. 🌱
To my perfectionists reading,
In a lot of cases, reminding yourself “done is better than perfect” will serve you much better than letting perfectionism be paralyzing and/or turn into the F its.
Affirm this to yourself next time you’re noticing those perfectionism tendencies come up. 🤍
Quit beating yourself up for past actions and begin looking forward.
Use your past behaviors as data and see how we can best pivot moving forward in a way that will help you change - not overwhelm you and start you back at square one.
This behavior change stuff is an art and science 🧪 that we’re really dang good at inside of .
Looking for support in making massive shifts? Are you looking to transform your body/strength/mind?
We gotchu 😘 coaching application is in our bio. Let’s see if we can help!
To see results, we’re going after consistency.
Do not think this means you must be perfect.
These are not synonymous.
If you lean towards perfectionistic tendencies, I strongly encourage you to try and let go of those when it comes to your fitness.
Being “perfect” doesn’t exist - even amongst health and fitness professionals!
What we do MOST OF THE TIME is what matters.
Let go of perfection and watch your self sabotage subside, joy increase, and wellness thrive. 🌱☀️🤍
Struggling with your sleep? Energy? Stress/mood?
Sun in your eyes and (moderately) on your skin has an array of great health benefits to it.
Add this to your routine more often and thank us later.☀️
Signs You Have a Poor Relationship With Food
So what’s the answer? Throw the towel in with your fat loss goals? Eat everything that appears in front of you in the name of “balance”?
Probably neither :)
This is a very complex conversation that is person dependent.
That is why our Nutrition Coaching inside of Strong and Healthy is entirely custom / 1 on 1 for Clients. On top of the strategies we implement, MINDSET is a big focus as most of all these issues will be created from your on mind (IKR, the hard truth).
Here’s a research takeaway talking dietary restraint that highlights the importance of “nuance” in this conversation.
DIETARY RESTRAINT:
Putting in cognitive effort to eat less for the sake of weight loss can lead to both
positive outcomes (e.g. improved health markers) and negative outcomes (e.g. relationship to eating disorder symptoms).
In a 2016 study, researchers reviewed the available literature on this topic and arrived at some important conclusions.
(1) Dietary restraint is not inherently "bad" or "good" -- circumstances matter.
(2) People are different and will have different experiences based on their weight history, upbringing, and other variables.
(3) How you DEFINE dieting makes a difference in your experience with it.
DM us the word NUTRITION to get a complimentary 15 minute call with personalized nutrition advice/guidance.
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(AVENELL ET AL., 2004; FAIRBURN, 2008; SCHAUMBERG ET AL., 2016; STICE, 2001) via @ coachkaseyjo’s newsletter.
Where in your life do you notice a fixed mindset showing up?
This will likely hold you back from success.
Be aware of when this comes up for you, this will be the first step to change.
This is your gold to work through and shift towards more of a growth mindset 🌱
Shoutout for the coaching education ☀️ another great resource on mindset is the book “Mindset” by Carol Dweck.
Morning routine for wellness / productivity ✅
To show up out best for our commitments/relationships, we must first take care of ourselves.
You don’t need a super involved morning routine in you don’t want one.
Here’s a framework - “The 3 S’s” to use when creating your morning routine. You can scale the time this will take up or down based on what you want!
✅ SELF CARE
✅ SAFETY
✅ SUNLIGHT
Do something around these 3 and watch how your day improves. You’ll likely feel less scattered, behind, unregulated.
Let me know if you try this out! - Coach Anna () 🌱☀️
Why are we putting off changes that would transform our life? Make us happier and healthier? Propel us forward in whatever it is we want to do? Don’t let fear stop you from taking action. You deserve to make positive changes NOW. The time will probably never be “perfect”. Life won’t “slow down”. 🤍
💃High protein, healthier pizza’s
😍SAVE this reel and try this out! It’s SO GOOD!
* Preheat the oven to 400°F.�
* Combine the grape tomatoes and 1 teaspoon of the olive oil, tossing to coat. Place the tomatoes in a single layer on a rimmed baking pan. Bake in the preheated oven for 10 minutes or until softened. Reduce the oven temperature to 375°F.�
* Place the flatbreads on 2 baking sheets. Bake at 375°F for 5 minutes or until beginning to crisp. Sprinkle each with 1/4 cup mozzarella cheese and 1/2 cup roasted tomatoes, + Turkey pepperoni. Bake at 375°F for 8 minutes or until the cheese is melted and bubbly.�
* While the flatbreads bake, combine the arugula and remaining 2 teaspoons olive oil, tossing well. Top the flatbreads evenly with arugula. Sprinkle with the red chile flakes, if desired.
SAVE this to make for your next dinner! :)
There is nothing wrong with a few minutes on the treadmill as a part of your warm up, but if you're doing more than 10 minutes of cardio, save it for AFTER your lift.
To see the best results from our resistance training, we want to be able to push with all we got.
If we deplete our energy by doing cardio before, our lift will be suboptimal and therefore we're missing out on results.
By doing your cardio AFTER your workout, you are still getting the benefits of cardio while being able to use most of your energy for the main event (aka lifting!)
So remember - cardio after you lift 💪🏼 or far apart in the day from your lift.
💪🌱
Inside Strong and Healthy we're all about balanced/moderate eating.
There is room for those treats that you really want. We practice moderation and learn how to fit them into your daily nutrition goals to ensure we are making progress WITHOUT the restriction.
We don't need to eat 100% healthy to see progress and/or be healthy. Having some balance & including some treats in moderation is arguably more healthy than having anxiety about what you're eating because you restrict and give in...
When you learn how to properly execute this strategy - you can find so much freedom with food - all while seeing killer results.
The Strong and Healthy way 💪🏼
Make sure you’re on the trajectory of change that you want for yourself. 🤍🌱
Magnesium benefits 🤍
This is a staple supplement I recommend for most people.
Legion ‘s magnesium is the one I recommend. 🤍
The limiting beliefs we have around our health and fitness goals will keep us from growing into that potential.
Believe you could never deadlift 225 or over?
You wouldn’t even try because you don’t believe it’s possible. So what would be the point of trying?
This concept applies to all goals.
We must gain awareness around what limiting beliefs are keeping us small,
And decide to call their BS, and begin stepping into the version of you that has actualized those goals.
If you desire something, yet believe you’re not worthy/capable/too far away… this will hold you back.
That’s your gem 💎 for today!
🌱🤍
Stuck in a bad habit or pattern you want to put an end to? Follow these 3 tips to help you break out of that cycle.
Don’t wait around thinking you’ll finally be motivated to make a change one day.
Maybe you will.
But those days are few and far between.
If you want to make a change, do so even when you don’t feel motivated.
Because motivation is just that, a FEELING!
Our feelings come and go.
You’ll probably feel motivated after taking actions. You need to build some momentum to start feeling and seeing your success.
Once you do this, your motivation only compounds.
Harness and use that motivation when you have it.
Don’t get hung up when it isn’t there. Remember, you can choose to still act even without the presence of motivation.
Go take one small action towards the person you want to embody.
🌱🤍
Aldie, VA
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