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helping clients lose fat, get stronger, feel their best, and improve their relationship with food 🫶

Book a free consult with me: https://calendly.com/amandakatecoaching/free-initial-consultation

20/07/2025

BRB moving to PEI 🏖 summertime visits are never long enough 💙

30/06/2025

June Recap 💐

18/04/2025

Fiber ➡ the nutrient that you're likely neglecting...

Recently, the importance of protein has blown up (and rightly so), but fiber is arguably just as important, regardless of your goals.

Experts recommend a daily fiber intake of 25-30 grams for adults, but most clients come to me with an average of 12g 🫣

The benefits of fiber include:
✨ Improved digestion & regularity
✨ Healthier gut microbiome
✨ Increased satiety & reduction in cravings
✨ Better blood sugar control & stable energy levels
✨ Reduced risk of several chronic diseases (heart disease, stroke, type 2 diabetes, and some types of cancer, particularly colorectal cancer)

Let's start reaping those benefits! Add some higher fiber foods to your next grocery haul and look for ways to include them regularly.

Need more ideas for ways to increase your fiber intake? Send me a message 🖤

15/04/2025

5 Training Mistakes That Are Limiting Your Progress 👇

🚫MISTAKE #1: Exercise Roulette
Changing up your exercises every week prevents you from improving because your body takes time to adapt to become stronger and more efficient.

✅For the best results, stick to the same exercises for 4-6 weeks.

🚫MISTAKE #2: Using The Same Weight Every Session
When you use the same weights week after week, you won't progress because you're not giving your body a reason to adapt. Your body wants to conserve energy, and muscle is expensive tissue to build and maintain, so it won't adapt unless it has to keep up with increasing demands.

✅Set a specific rep range for each exercise (i.e., 8-10) and use a weight you can lift within this range. Once you can surpass this range, choose a heavier weight.

🚫MISTAKE #3: Leaving Reps In The Tank
If you're not struggling to finish your set (particularly your last set of an exercise), you're not pushing yourself hard enough. As I mentioned above, if you're not challenging your muscles, your body won't feel the need to build muscle and get stronger.

✅ Choose a weight that actually challenges you. If you're on your last set, push to see if you can exceed your target rep range.

🚫MISTAKE #4: Pushing Past Technical Failure
Letting your ego take over and lifting weights so heavy you can't maintain proper technique will increase your risk of injury and limit your progress. When your technique leaves the chat, you're no longer targeting the muscles you intended to target.

✅ Focus on maintaining proper technique throughout the entire set. If you can't, lower the weight.

🚫MISTAKE #5: Overtraining
If you're training so frequently or intensely that you never feel recovered between sessions, you're limiting your potential for progress. Your muscles adapt while resting, so prioritizing recovery alongside your training is crucial.

✅ Take at least 1-2 rest days weekly to facilitate recovery.

The best way to avoid these mistakes and maximize your progress is to follow a periodized training plan tailored to your needs. Need someone to build your plan? Send me a message 🖤

10/04/2025

BEHAVIOR CHANGE PRO TIP: increase friction for the behaviors you want to kick to the curb and decrease friction for the behaviors you want to become habits.

To discourage unwanted behaviors:
➡List the behaviors you engage in that make it harder for you to achieve your goal.
➡Brainstorm ways to increase the friction and make these behaviors more of a hassle.

To encourage desired behaviors:
✨List the behaviors you want to engage in regularly. If you're struggling with this, picture the version of yourself that you aspire to be and think about the habits that this version of you would engage in consistently.
✨Find ways to decrease friction to make it easier to follow through with these behaviors.

Which of these examples are you going to try? Are there any you would add to the list? Let me know in the comments!

05/04/2025

Healthy eating doesn't have to be complicated; in fact, it's more sustainable long-term if you don't overcomplicate it!

If changing your eating habits feels overwhelming right now because you don't know what to buy or what to make, I've got you covered.

Here's what I recommend for your grocery list:
➡ Pick 5-6 veggies
➡ Pick 2-3 fruit options
➡ Pick 3-5 proteins
➡ Pick 3-4 carbs
➡ Pick 2-3 healthy fats
➡ Pick 2-3 flavor additions

This grocery shopping method encourages nutrient diversity and helps you meet your body's macronutrient (protein, carb, and fat) and micronutrient (vitamin & mineral) requirements.

Now that you have your groceries, it's time to bulk prep for the week. Set time aside to cook your proteins, prep your carbs, and wash/chop your fruit and veg to make them more convenient. Once that's done, you can start making balanced meals.

Balanced Meal Template:
☑Step 1: Fill half your plate with fruit or veggies
☑Step 2: Fill 1/4 of your plate with protein (ideally 20-30g)
☑Step 3: Add 1 handful of carbs
☑Step 4: Add 1 spoonful of healthy fats
☑Step 5: Add 1-2 tbsp of any flavor addition you want to spice up your meal

Balancing your meals is one of the ✨BEST✨ nutritional strategies you can implement. It helps to balance blood sugar, stabilize energy levels, improve digestion, increase satiety, reduce cravings, and assist with portion control.

Try this and let me know how it goes! 🖤

25/03/2025

You don't have to give up your sweet treats to reach your health & fitness goals. In fact, you'll be more successful long-term if you're eating delicious foods that you look forward to!

While I love the classic version of these treats, I enjoy making more nutrient-dense versions of the classics that I can incorporate daily 😍

If you want the recipes for these sweet treats, comment "RECIPES" below ✨

23/03/2025

Meals I ate this month as a nutrition & strength coach who prioritizes whole foods ✨️

I didn't meal prep any recipes this month, I made my grocery lists by choosing 5-6 veg, 1-2 fruit, 3-4 proteins, 2-3 healthy fats, 1-2 probiotic-rich foods, and 1-2 fun sauces.

I really enjoyed just bulk prepping ingredients and throwing things together based on what I wanted in the moment.

That said, I do want to branch out and try some new recipes next month. Drop your favorite recipe in the comments!! 👇

15/03/2025

These changes transformed my body composition, confidence, and overall health & wellness ✨

Let me explain...

PROCESSED FOODS ➡ WHOLE FOODS: Before, I prioritized the fancy highly processed protein foods (i.e., protein bars everyday, multiple times a day) and neglected whole foods. Now I eat significantly more whole foods and feel much less inflamed, bloated, and lethargic. I still eat these convenience proteins occasionally but they're not a daily staple.

MACRO-TRACKING ➡ BALANCED MEALS: I used to eat anything that fit my macros and ignored the composition of my meals. Now, I focus more on balancing my meals with protein, carbs, fat, and color and have much better digestion and more stable energy. To be clear: macro-tracking wasn't the problem, I was.

RESTRICTIVE ➡ INTUITIVE: Even with an "If It Fits Your Macros Approach" I struggled not to binge on hyper-palatable foods, like ice cream, chips, etc. I would try to include these foods, then eat the entire container/package. Now, I'm more intuitive and have a "food snob attitude"; if it's not absolutely delicious, it's not worth it.

POWERLIFTING ➡FUNCTIONAL TRAINING & CARDIO: Before, I did heavy squat, bench, and deadlift training with minimal accessories and zero cardio. Now, I enjoy finding new ways to challenge myself in the gym with a combination of powerlifting, weightlifting, bodybuilding, functional movements, and conditioning.

SEDENTARY ➡ ACTIVE: I used to think that if I got my workout in, I had met my physical activity requirements, so I wouldn't go out of my way to move for the remainder of the day. Now, I understand that my body feels better when I'm intentional about staying active throughout the day regardless of whether I'm working out or not.

ALL-OR-NOTHING ➡ GROWTH MINDSET: Before I would give up at the first sign of trouble; if I went off plan by having pizza then I would have as many "junk foods" as I wanted for the rest of the day because the day was "already ruined". Now, when I struggle, I try to learn from it by asking questions like: What allowed this to happen? What could I do differently to prevent this from happening again? What can I do now to make this day better?

13/03/2025

Not to be dramatic, but these lifestyle habits have changed my life 💖

Here's why I love these daily habits:
⏰ CONSISTENT SLEEP & WAKE TIMES: helps regulate your internal clock, leading to better quality sleep. Having more restful sleep improves your mental and physical health, and enhances cognitive function.

➡️Go to bed at 10pm and wake up at 6am for a solid 8 hours of sleep (for reference, 7-9 hours of sleep is ideal).

☀️ MORNING SUNLIGHT: helps regulate your internal clock and has been shown to increase alertness, improve your mood, and decrease stress.

➡️Wake up and get outside for 5-10 minutes to take in the sunrise.

🍋 WARM LEMON WATER: stimulates digestive enzymes that help break down your food, which can reduce bloating and constipation.

➡️Juice 1/2 a lemon and add it to a tall glass of warm water. Drink this before having food or coffee!

🥞 BREAKFAST BEFORE COFFEE: helps regulate your blood sugar, preventing energy crashes and cortisol spikes.

➡️This was the hardest habit for me to implement because I love my coffee and want it ASAP; so if you hate this idea - I GET IT! What's helped me be the most consistent is having breakfast prepared ahead of time (i.e., overnight oats) so I don't have to spend time cooking before I have my coffee.

🚶‍♀️10-MINUTE WALK AFTER MEALS: significantly improves digestion and blood sugar management, causing you to feel less bloated and have more stable energy throughout the day.

➡️ walking outside or using a walking pad are the best options. If you don't have the opportunity to walk after a meal, try your best to be up on your feet moving around.

☕LIMIT CAFFEINE AFTER 2PM: Steering clear of caffeine in the afternoon can improve your quality of sleep.

➡️ caffeine stays in your system for 5 to 6 hours so opt for decaf drinks like herbal tea or sparkling water after 2pm.

📱AVOID BLUE LIGHT 1 HOUR BEFORE BED: encourages melatonin production, which is important for regulating sleep-wake cycles.

➡️ try incorporating more relaxing nighttime rituals like journaling, reading, or stretching.

Let me know which of these habits you already incorporate and which ones you're going to add! ✨

11/03/2025

If you've fallen off track with your health & fitness goals and are tired of constantly starting over again, I get it! Over the years, I've tried so many diets, workouts, and social media trends that promised results only to lose motivation, binge eat, and wallow in self-pity.

I'm sure we've all tried numerous things (that didn't work) in the pursuit of health & fitness, so it's normal to be frustrated or discouraged.

One of the most important lessons I've learned is that improving health & fitness isn't as simple as eating less and moving more. In fact, I hate this advice because it's way too vague.

A better strategy is to tackle your health and fitness goals holistically, meaning focusing on health and fitness beyond just calories in and calories out.

You need a plan that teaches you how to increase your metabolism, balance your blood sugar, boost your energy levels, and improve your digestion, and ultimately positively affects your health metrics. But most importantly, after all the ups and downs, you need a plan that you can actually stick to for the next 7 days (and beyond!)

✨This is why I've created (and followed) THE 7 DAY RESET ✨

The 7 Day Reset is a guide to help you get out of your health & fitness slump and recommit to your goals!

The 7 Day Reset includes:
▪️3 & 4 day workout programs
▪️a recipe index
▪️a meal plan
▪️daily habit challenges
▪️a supplement guide

If you're ready to take the next step and prove to yourself that you are capable of change, comment "RESET" below 👇

02/03/2025

February Photo Dump 🌹❄️👩🏼‍🚒✨️

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