I transform lives by helping change your mindset around food so that you can start living the life you want! Get in touch with me to start your health and wellness journey.
Nutrition and mindset coaching
Operating as usual
I WOULD LOVE TO SHARE A CELEBRATION WITH YOU
As many of you know, I have committed to helping my clients transform their lives with my mindset and nutrition coaching.
Today, I’m celebrating one of my client’s success with my program!
PROGRESS OVER PERFECTION 🙌🏽🙌🏽
Today, I'm feeling like a proud mama bear!
There are a few clients who are just starting their journey with me as their coach, but who have already taken big action.
Today I want to give a shout-out to Brian, who is killing it already by taking action!
What is something you are celebrating this week?
#clienttestimonial #transformationstory #mindsetchange #coachinglife #healthjourney #journalinspiration #nutritiontips #mindsetcoach #mindsetmatters #weightlossgoals #bodyconfidencecoach #positiveaffirmations #progressnotperfection #fitover40 #healthiswealth
Which habits are you struggling with?
Put it in the comments and I’ll help you🤗
Have an awesome day! ☀️💜🌸
#nutritiondosanddonts #healthyhappylife #healthjourney #habitsofhealth #mindsetmatters #nutritioncoaching #getfitstayfit #fitmominprogress #progressnotperfection #mealprepiscool #healthylivingtips
3 Myths Busted About Nutrition
Which myth did you believe?
Comment #1, #2, or #3 below 👇👇
#nutritionmyths #healthylivingtips #healthiswealth #nutritioncoachingonline #fitnessmotivation #fitgirlsguide #fitmom #motivated #mindsetiseverything #coachingonline #sciencebasednutrition #mealprepforweightloss
Happy Friday everyone! ☀️🏝🥰💜
Just a reminder that only you can change your present situation so GET OUT OF YOUR COMFORT ZONE right now and BE THE CHANGE you want in your world!!
Your best is yet to come so let’s f*cking go!!!
Double tap if you needed to hear this today 💜
#bethechangeyouwanttosee #getoutofyourcomfortzone #fridaymood #positivethinking #affirmationsoftheday #mindsetcoach #nutritioncoach #accountabilitycoach #transformationjourney #fitnessmotivation #motivationquotes #mealprepcoach #healthishappiness #behappy😊
Do you struggle with feeling “stuck” in life?
Like you want to start eating healthier, working out, making more time for self care, or just start feeling better about yourself in general?
This feeling is so common (I experience it all the time) and it literally will crush all opportunities to reach your goals unless you do something about it!
Here are 3 things you should do today:
1️⃣ Envision your highest self. If your view of the future is negative (for example you think “I’ll always be overweight”) then you will always be pulling negativity into your every day thoughts and actions. But if you visualize how you truly want to be in the future, then you will start to see your actions will align with that higher self.
2️⃣ Practice gratitude. Waking up each morning and saying what you are grateful for sets the most amazing tone for your day. You will not be focused on what you can’t do, or what you can’t have, but will be focused on what is already going well in your life.
3️⃣ Just start taking action. It doesn’t have to be massive, perfect, or even make sense to you. try a 5-10 minute workout, just try making one more dinner at home, or just try taking 5 minutes to meditate or journal. Don’t worry about if your workout plan is perfect, or if your macros are right, or if you have trouble sitting with your thoughts for even a few minutes. The most important part of this step is to high-5 yourself every time you take action! You will start to change your negative mindset to positive and that small action will keep going and going until one day you realize that you are unstoppable!
Which one will you try today?
#lifecoaching #lifecoach #coaching #motivation #mindset #coach #selflove #inspiration #mindfulness #life #mentalhealth #love #selfcare #personaldevelopment #success #lifestyle #goals #personalgrowth #lifequotes #meditation #lifecoachingtips #happiness #lifecoachingforwomen #lifelessons #healing #nutritioncoach #positivevibes
Happy Friday 🙌🏽🙌🏽
Vietnamese Summer Rolls
I love making these for meal prep and the peanut dipping sauce is SO GOOD 😋
Cooked jumbo shrimp (can substitute any thinly sliced cooked meat)
1 package rice paper wraps
1 bell pepper
1 English cucumber or package of mini cucumbers
Fresh basil leaves
Bean sprouts, broccoli slaw, carrots, butter lettuce, or any other raw veggies you love
Rice noodles or soba noodles (optional)
For the peanut dipping sauce:
2 Tbsp peanut butter
1 tsp sriracha (optional)
1 tsp coconut aminos or soy sauce
¼ cup water plus extra to thin out consistency
Chopped peanuts (optional)
You can double or triple the sauce recipe if making more than 1 serving
I’ll be demonstrating how to make these this Sunday afternoon …if you wanna watch I’ll be going live on my FB page!
#mealprepideas #vietnamesespringroll #cookingvideos #healthyrecipes #nutritioncoach #healthyeating #foodies #mindsetiseverything #healthyhabits #healthjourney #fitnessjourney #fitover40 #fitmoms
Is meal prepping part of your ritual?
The key to making progress towards your health goals is consistently getting better nutrition.
Eating healthy is hard work and it doesn’t just happen after you decide you want to do it.
How many times do you set a goal of eating healthy but then life happens to us and we put it off, or half-ass it, or do it but it causes so much stress that you only do it once or twice?
The best advice I can give you is that eating healthy doesn’t have to be an “all or nothing approach.”
But it doesn’t just happen by chance.
If you have good food in your fridge, you are way more likely to eat good food!
Start small and as you practice it more, you will get better and more efficient.
What if you made even one or two extra meals next time you cooked.
You would be improving your chances of eating healthier tomorrow!
Who’s ready to start making meal prepping part of your ritual?
Comment “Ready” below 😀
Follow this 5-step Kitchen Transformation👇👇👇
1) Go through your pantry, cabinets, and fridge, and reduce or eliminate foods that don't support your goals. (Or make those foods inconvenient—like in a hiding place that someone else chooses.) And if you’re not ready to purge it all, no problem. Do what you can for now.
2) Take a quick trip to the grocery and get foods that do support your goals. Make those foods readily available and easy to prepare and eat.
3) Tidy up the kitchen, get rid of unused/extra stuff, and put the most useful kitchen tools within arm’s reach, so it’s a nice place to cook and eat peacefully.
4) Have a conversation with other household members (if there are any) about what can help make this work, and garner their support if possible.
5) Use visualization to picture your healthier self and all the healthier habits you will be doing as part of that lifestyle. Close your eyes and visualize how that person’s kitchen would look and then think how you would feel if your kitchen looked that way. Write this feeling down and place it somewhere in your kitchen where it’s visible every day to remind you of your goals.
I won’t pretend this is the easiest thing in the world, but it’s certainly easier (and more effective) than relying on willpower alone. And you might be surprised by how much your eating behaviors begin to change—all because you made some strategic tweaks to your environment.
Comment 🙋🏻♀️ if you need a kitchen transformation!
#nutritionmatters #nutritionfirst #healthcoach #healthynutrition #fitnessnutrition #nutrition #nutritionadvice #nutritionist #nutritiontips #nutritioncoaching #mindsetcoach #transformation #mealprep #healthylifestyle
Boost your immune system with good nutrition and yoga!!
I’ll be joining Natasha’s next yoga class virtually!
Who wants to try it with me? Message me😀
Drinking a cup of ginger, lemon and honey tea daily improves your body’s ability to defend itself and improves your immune system.
The effects of germs, viruses, and other microscopic pathogens can be so much stronger if your immune system isn’t up to the task of handling them. That’s why it’s essential to keep our immune system STRONG 💪 Join me for…
Yoga for Strong Immunity & Manifesting Sankalpa~~
MWF& Sat 10 am Virtual and Live to limited number of students
😴 Yoga for Sleep ~Monday Evenings
🧘♂️ Back & Shoulders Slow Flow~ Thursdays 4:45 pm
🧘♀️ Invigorating Yoga Saturdays at 10 am
#strongimmunesystem #healthyhabitsforall #manifestation #newyearyoga
Happy Friday! 💕💕💕
I love meal prepping! That is all😀
If you also love to meal prep let’s be friends 🤗
#healthylifestyle #healthyfood #fitness #healthy #health #healthyliving #fitnessmotivation #motivation #weightloss #workout #fit #healthyeating #lifestyle #wellness #nutrition #gym #love #food #weightlossjourney #instagood #vegan #fitfam #foodie #exercise #bodybuilding #diet #training #gymlife #foodporn #nutritioncoach
What’s better than a box of chocolates for Valentine’s Day❤️
Nutella stuffed chocolate protein bombs!
My favorite homemade treat when I have a craving for something chocolatey and sweet. Made with dates and cacao powder so they have many health benefits.
Dates help with cholesterol, constipation, blood pressure, brain function, and make your hair and nails healthier.
Cacao powder contains antioxidants, helps reduce PMS symptoms, and also helps to enhance your mood 😁
Want my recipe? Drop a ❤️ below👇
#chocolate #dates #cacao #yummy #healthy #snack #fitfood #nutrition #eatgoodfeelgood #fitnessmotivation #veganproteinpowder #cooking #valentinesday #nutritioncoach #fitnessjourney #cheflife #recipes #instagood #gymlife #fitmom #fitchick #mindfuleating #healthylifestyle #mindset #loveyourself #mealprep #mindsetcoach
Does anybody use this kitchen hack?
I cook meatballs in small muffin tins because they cook faster and more evenly than in a pan or on cookie sheet.
Also, I love adding raw and cooked veggies to soba noodles (buckwheat) for a healthier version of lomein 😋
What are your favorite kitchen hacks?
DIETS AND MEAL PLANS SUCK!!!
Diets and meal plans are not meant to be long term.
You may be thinking, "but I WANT a meal plan - just tell me what to eat so I don't have to figure it out!"
Unfortunately, when we try to follow a super specific program or rigid prescription, many things can - and do - go wrong.
Typically, one of three things will happen with a diet or meal plan:
1. You don't stick to it like you are supposed to (because we are human and have a life!)
2. You follow it perfectly (but it becomes too strict for too long)
3. You follow the plan for a while but don't really enjoy it so it is not sustainable long term
Learning to eat properly and make healthy choices - and indulge now and then - is a much more sustainable and enjoyable way to live!
Read my blog post on how to lose weight without dieting.
Drop a 💜 if you are ready to get off your diet!!
“Our mission is to create a healthier world by building a community that values health and fitness. Through our passion, we believe in educating, empowering, and motivating our members to reach their full potential through physical and mental fitness."
BlackBench Fit helps adult and athletes get better, feel better and look better through cutting edge methods and programs.
This page is dedicated to helping you live a healthier and happier life!
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