CT Nutrition & Coaching

07/23/2022

03/28/2022

No matter how hard you’re working your body in the gym if you’re not providing good fuel for your body with the nutritious foods you’re going to have a hard time getting the results you want! Whether you want to lose weight, gain weight or work on your body recomposition we’ve got you covered. 😃

12/13/2021

This is SO true. Although it's nice to start a new year off with a plan to be healthy, the reality is the motivation and excitement will only take you so far for so long. What does create lasting results is consistency and moderation. There is no need to severely restrict your calories and doing so will often backfire as it is unsustainable.

So instead of having a free for all the next 3 weeks and going into January heavier and more tired than you are right now, change your mindset today. Think of a few occasions in the next 3 weeks where you'd really like to enjoy yourself and not worry about making the healthiest choices. Schedule them in and enjoy the "heck" out of them. The next day go back to your usual eating routine. Don't make one meal into one week!!

Also my Whitby North F45'ers I see you! 👀 Now is a good time to start implementing some healthy changes to your diets 'cause your workouts and recovery will be so much better when you fuel your body appropriately!!

11/26/2021

What are you doing to take care of your body today? Take some time to get some movement in. Trust me...you'll feel better. Not feeling it? Commit to 10 minutes. Do a warm up or go for a walk for just 10 minutes. See how you feel after that. If you're still not feeling it you can stop..no pressure, but I bet you won't.

11/05/2021

Let's talk meal prep for a quick minute. Guys it doesn't have to be difficult!! This is part of today's meal prep for me. Breaky is oatmeal, strawberries, blueberries with some protein powder mixed in because it makes it delicious. I also threw in about a tablespoon of nut butter because

The other pan is lean ground turkey with salsa mixed in. I'll throw this over a bunch of frozen veggies and some rice. I want the rice in there because I want the quick energy they provide.

All this took me about 15 minutes. Every meal doesn't have to be a gourmet creation!! (OK...none of mine are tbh) It does have to be delicious and for me support my performance goals.
Eat lean meats, add veggies and some carbs, move your body, lift some heavy things and put them back down again a few times a week. Do this over and over and you'll have good results!!

Also this was inspired by you!! 👊

09/26/2021

Just dropping a little truth bomb here!

All diets work, keto, carnivore, paleo, Bernstein, intermittent fasting, weight watcher etc. The reason they work is because they put a person into a deficit by eliminating foods that are commonly high in calories. The problem is that these diets are not sustainable and the client never learns how to eat in an everyday world without eliminating certain foods or without having severe restrictions or rules around food. This causes unhealthy behaviors around food and an all or nothing mindset. This is what we want to get away from!! Food is enjoyable and should be enjoyed. You just can't have everything all the time. Remind yourself that the food you're craving will be there tomorrow and if you still want it you can just add it into the day. 😊

02/08/2021

I don't know who needs to hear this right now but I'm going to throw out some truths. What you eat matters, your body will function better when you are filling it up with nutritious food. Your brain will work better, you'll have more energy, and your mood will be better. Eat enough protein. Build some muscle. It will help you feel better, function better and probably fit into your goal pants.

You also have to move your body. Go for a walk (yes in the cold!! It's good for you!) better yet pick up some weights and put them down. Rinse, repeat. Push your body and work up a sweat, and when you're done moving all that stank energy out of your body notice how much better you feel. Be proud of yourself for having done it.

Waiting to be motivated? Don't. Just start. Your motivation will come as you start feeling better and moving better and seeing the changes you desire.

Today is the day. It is Monday after all!

12/13/2020

I know we're ALL ready to see the backend of 2020 leave and start focusing on a hopefully better 2021. With a new year comes new goals but what about if you made some tiny changes towards your health today? Why wait to feel better? Add some veggies in to one meal or try drinking a little bit more water. Commit to one change until the new year and do it every day. Also move your body!! It doesn't have to be a lot but even 10 minutes of movement will make you feel better. Some of the aches and pains we feel are a result of not moving. You only have one body, use it!

I won't tell you to stop drinking....it is 2020 after all...

10/02/2020

This is a really great article a out changing your habits to set yourself up for success. A bit lengthy but well worth the read!! James Clear is the author of Atomic Habits which is also very eye opening about how creating little changes and habits throughout your day can have q big payoff.

https://jamesclear.com/eat-healthy

09/21/2020

Something that I've thought about a lot as I've gotten older is our ability to age. My thinking is this...if you've been active and continue to be active when do you become old? What leads us down that path? I can understand if we've had a pervasive injury or are battling some sort of other illness. Of course you'd move less and your physical and/or mental abilities would decline. I'm talking about those that are in good health.

Is it that we say to ourselves, "I'm too old to..."

What if we didn't think like that? I mean, no one has said that as you get older you can't move and be fit. There are plenty of people in their 70's and 80's that are continuing to improve. Maybe it's time to think about how you'd like to be when you're a bit older. It's one thing to think you'd like to be able to age gracefully but what if we changed our mindset and started to think that when we aged we want to continue to kick ass?

I know that I want to be as active and healthy as I can be for as long as I can be. Just a little Monday musing....

09/03/2020

So I did a thing...after years of being interested in Nutrition I made it official and and became Certified as a Nutritionist specializing in weightloss, body recomposition and behavior change. 😃