Better Health By Accountability Coaching

Better Health By Accountability Coaching

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Sometimes when someone has said all you need to say, there's no need to add anything else 馃憦馃憦馃憦 and respect to Better Health By Accountability
Saw this when working out today. 4 of their programs are less than $5 each right now. The website puts them in a calendar for you so all you do is click on the date and your workout is right there for you.

5 pounds down. Feeling great about this!
馃挭馃徏馃弮馃徑鈥嶁檧锔忦煣橉煆解嶁檧锔忦煉煆拣煆凁煆解嶁檧锔忦煣橉煆解嶁檧锔忦煉煆拣煆凁煆解嶁檧锔忦煣橉煆解嶁檧锔忦煉煆拣煆凁煆解嶁檧锔忦煣橉煆解嶁檧锔忦煉煆拣煆凁煆解嶁檧锔忦煣橉煆解嶁檧锔

My last few days:

Saturday: 10 mile run
Sunday: 馃張 rest day
Monday: 30min Pilates & arms w/ free weights
Today: 3 mile run pushing two kids in the jogger. 馃槗

馃挭馃徏馃弮馃徑鈥嶁檧锔忦煣橉煆解嶁檧锔忦煉煆拣煆凁煆解嶁檧锔忦煣橉煆解嶁檧锔忦煉煆拣煆凁煆解嶁檧锔忦煣橉煆解嶁檧锔忦煉煆拣煆凁煆解嶁檧锔忦煣橉煆解嶁檧锔忦煉煆拣煆凁煆解嶁檧锔忦煣橉煆解嶁檧锔
Hey mommas! I just got some bloodwork back and found out I have a thyroid issue as well as low vitamin D. I have heard about hypothyroidism making it difficult to lose weight which has been an issue with me lately. I was wondering if anyone else has a thyroid condition and found it easier to lose the weight once the medication started. I just started the medicine and am hoping that it helps along with my workouts. 馃槂锟
Just wanted to share a little success story from today and I want to thank all of you for helping me here because of your constant harassment (in the most loving way) to get my ass on the bike or the mat. My jeans that I wear for work no longer have a bulging zipper and I鈥檓 wearing a belt. Love y鈥檃ll!!
Ok, here goes nothing...
I鈥檓 being brave and sharing my starting point. Yikes! I鈥檓 committed to success no matter how tiny now. 馃挭馃徏
I ran 4.5 miles yesterday w/ hills in 55 min.
This morning I did a 30 min full Pilates video.

Prime video has great Pilates videos for free. My favorite series has been Pilates with Kait Coats. There are 7-8 videos all targeting different areas of the body.
Anyone who knows me knows that I suck at follow through but I want to be a strong mama! I am on day 2 of my HIIT and yoga!
Who else got sweaty this morning?!
Before the kiddo started chatting in his crib

Accountability is the piece that makes the most meaningful difference in the challenging pursuit of 1:1 Personal Coaches. Betterhealthbyaccountability.com

We help women struggling to arrive at their healthy goal weight. 1:1 daily support to eat right & exercise consistently STAY鈥N鈥RACK with us. Find us on Instagram, Linked-In, and Yelp.

Operating as usual

01/15/2023

What do you usually have for breakfast?

Or do you skip it!?

Breakfast is often called 'the most important meal of the day', and for good reason. As the name suggests, breakfast breaks the overnight fasting period. It replenishes your supply of glucose to boost your energy levels and alertness.

Eating breakfast can also help keep blood sugar and blood pressure levels steady and improve cholesterol levels, provided you select healthy high protein options (not pastries and donuts). 馃檪

01/14/2023

On your next shopping trip, buy some zucchini, chop it up, & throw it in the freezer.

Try it! See what you think!

Do you normally add a veggie to your smoothie?

01/12/2023

Does this sound familiar?

Some women with PCOS struggle to lose weight, even after trying what feels like every diet under the sun! It can be really frustrating and also lead to unhealthy eating patterns.

The main drivers are often insulin resistance, hormone imbalances and inflammation, which can impact weight loss and fat storage.

Managing blood sugar levels and addressing any underlying inflammation and hormone imbalance is key for weight loss success in PCOS. 馃尭

Let鈥檚 get started! Try 3 days of accountability coaching FREE
馃敆Link in BIO

01/12/2023

You don鈥檛 have to avoid bread to lose fat! 鉁煄

DIET CULTURE: many people are under the assumption that rice cakes are magical!

They aren鈥檛. They鈥檙e like鈥ir

If you love the taste and texture (or can鈥檛 eat gluten ect), go for it!

But if you are only eating it because you think it鈥檚 a better/low calorie choice for weight loss.....I鈥檓 here to tell you to grab some bread instead.

When you buy bread, make sure you look at the ingredients. Buy bread that鈥檚 made with whole grains. Try to avoid breads that have a lot of added sugar (aim for less than 2g).

Eat ALL foods you love and watch portions! There鈥檚 no need to cut foods you enjoy out of your life to continue seeing weight-loss progress. 馃

鉁ㄢ湪鉁╓ant to experience 3 days of accountability coaching, totally free!? LINK in bio.

Or head over to betterhealthbyaccountability.com

We have a private health coaching practice where we help people who need to lose weight do so without restricting or dieting. Our clients find better health, happiness and food freedom. We do this by holding you accountable to good nutrition and exercise while slowly perfecting a personalized, sustainable wellness plan. You鈥檒l be guided, encouraged, and continuously reminded of your 鈥榳hy鈥. Learn mindfulness, true balance and become unstuck.

猸愶笍猸愶笍猸愶笍猸愶笍猸愶笍 5 Star
Client Reviews & Testimonials
@ Yelp 鈥 Google 鈥 Facebook
Daily Accountability 鈥 Healthy Mindset 鈥 No Dieting 鈥 Real Food 鈥 Real RESULTS


01/09/2023

馃敽You have two choices:

馃敽To remain in the same place OR evolve.

馃敽If you choose to remain unchanged, you will be presented with the same challenges, the same routine, the same storms, the same situations鈥

馃敽until you learn from them

馃敽until you love yourself enough to say 鈥渘o more鈥

馃敽until you choose change

馃敺If you choose to evolve, you will connect with the strength within you

馃敺you will explore what lies outside the comfort zone

馃敺And you鈥檒l become a different, strong, healthy, and confident person. It takes courage. It takes making that first step even if you鈥檙e unsure.

馃敺We鈥檇 love to be apart of rang beautiful journey

猸愶笍 give me a 馃挭馃挭馃挭 if you plan to burn some calories today even if you don鈥檛 feel like it

馃敆 get 3 days of accountability coaching free in BIO

FOLLOW





Photos from Better Health By Accountability Coaching's post 01/09/2023

For all y鈥檃ll vegans (and even if you鈥檙e not), here are some other easy ways to UP your protein intake.

Which one might you try adding this week?

Photos from Better Health By Accountability Coaching's post 01/06/2023

If you REALLY want to get your health s**t in check this year, a quick fix is not going to actually fix anything.

Fat loss and building muscle is a slow process. This is the reason I created this business. Because 鈥 it鈥檚 so easy for you to give up. You step on the scale after a week and it didn鈥檛 go down and you immediately drive to Burger King and quit everything. Sound familiar?

There HAS to be other benchmarks to measure your progress鈥 other than the scale.

Fueling your body correctly, exercising consistently, taking rest days, eating intuitively, and focusing on adding in [instead of restricting only to obsess later] is where it鈥檚 at.

My team and I are here to teach you how to do this. And if you already KNOW what to do, but you haven鈥檛 been motivated or are stuck in diet culture 鈥 we are here to hold you accountable EVERY step of the way.

I鈥檝e got TWO 1:1 coaching spots opening for a Jan 25th start date.

Which brave and ready 2 of you are ready to do this thing and change.your.life!?

Comment 馃挜





01/02/2023

馃敄The next time you鈥檙e craving takeout, try making this instead.

It takes the same amount of time to make as you鈥檙e probably going to have to wait for delivery anyways, so you might as well try it!

ingredients:
5 oz brown rice noodles
2 tablespoons olive oil
1 lb chicken breasts pounded thinly
1 cup red peppers sliced into thin pieces
2 cup carrots sliced into thin pieces
1/2 cup chopped onion
1 tablespoon garlic minced
1 cup Bean sprouts
2 eggs

For the Sauce:
1 tablespoon peanut butter
2 tablespoons honey
2 tablespoons lime juice
1.5 tablespoons rice wine vinegar
2 tablespoons fish sauce
录 cup coconut aminos or low sodium soy sauce

For Garnish:
1/4 cup green onions sliced thinly
鈪 cup peanuts crushed or chopped
red pepper flakes (optional)
lime wedges (optional)
cilantro (optional)

instructions:
Cut chicken in 1 inch square pieces. In a large saut茅 pan, heat olive oil over medium-high heat.

Add in cubed chicken to the pan and cook over medium high heat for 12-15 minutes until completely browned and cooked!

While chicken is cooking, bring a pot of water to a boil + cook rice noodles according to the directions on the package

While noodles/chicken are cooking, whisk together the sauce ingredients + set off to the side.

Chop vegetables.

Once chicken has cooked, remove chicken from the pan + set aside in a large bowl. Try to leave the oil in the pan.

Add in peppers, carrots, garlic and onion to the oil and saut茅 uncovered for 10 minutes.

After 10 minutes, stir in bean sprouts and cook for an additional 2 minutes.

Push vegetables to one side of the pan + crack eggs into the pan.

Scramble eggs until cooked, approximately 2 minutes.
Stir veggie / egg mixture together. Remove from the pan and set aside with the chicken.

Add the sauce mixture to the empty pan (you do not need to clean the pan!) and bring to a boil for 1 minute, stirring constantly. The sauce should bubble and slightly thicken.

Add cooked veggies, cooked chicken and cooked noodles into the pan with the sauce and toss to combine.

Garnish with peanuts. Optional garnish: lime, cilantro, green onions.

SOOOO GOOD!

01/02/2023

Carbs are great! We need them for fuel. But too many of them can make us feel sluggish. We help you create balanced meals so that you feel full longer with lots of energy!

12/31/2022

Commit to 30min. Tell us in the comments what you鈥檒l do. 猬囷笍

Share with a friend and hold each other accountable today.

12/31/2022

馃Avocado 馃Egg 馃崬Toast

Ingredients:

2 eggs (or 1 egg and some liquid egg whites- which is what I had on this day)

Handful of spinach chopped

Half Avocado

2 slices of bread (mine was gluten free)

Everything But the Bagel Seasoning (can you even eat Avocado toast without EBTB!?)

Instructions :

Scramble the eggs to your liking and then add in the chopped spinach towards the end and let it wilt

Toast your bread

Scoop out half the avocado and mash it up

Spread the avocado on the toasted bread and sprinkle with EBTB seasoning

Top with the scrambled eggs

(Optional- serve on paper plates 馃槣)

There are so many ways to elevate this to your preferences. If you like spicy, add some spice! Want more veggies, add some! Etc etc!

Let us know your favorite way to eat Avocado toast. It鈥檚 a staple around here!



12/28/2022

My family goes to chilis about once a month. It鈥檚 one of those places that鈥檚 just super easy, the kids all have their designated meals they like to order, they can be loud, and there鈥檚 not usually a wait.

The spicy shrimp tacos usually come with both rice and beans.

The tacos just by themselves are a little under 1000 calories.

Then you add in the rice and beans and you easily have another 300 calories.

And, newsflash, If your family orders chips and salsa (or if you get a drink), those calories haven鈥檛 been added in either.

You can see how you can totally blow your day, even if you鈥檝e exercised.

Here are some changes I made:

猸愶笍I subbed the rice for broccoli. Broccoli is only 40 cals :)

猸愶笍I pushed the chips as far away from me as I could鈥 made sure I wasn鈥檛 starving when I got there, and I literally only had one chip with salsa

猸愶笍 I ate one taco with the tortilla on it, and the other two, I just ate the insides. I almost didn鈥檛 eat any of the tortillas, but that would break the moderation approach that we teach. These tortillas aren鈥檛 nearly as health conscious as the ones I have at home, so I definitely didn鈥檛 need 3.

This brought my TOTAL meal down to about 700 cals-ish, which very easily could have been 1500+

There are tons of different variations when eating out. Make sure you always have some lean protein and veggies. Then, splurge a little. Life is short. It鈥檚 what you do most of the time that matters.

-Coach Ashley

馃尪

Photos from Better Health By Accountability Coaching's post 12/27/2022

鈿狅笍There鈥檚 a reason why the number 1 New Year鈥檚 resolution is to lose weight.

鈿狅笍Becauseeee MOST people have not established the foundations of health FIRST and therefore jump from diet to diet, hoping one sticks for the long haul.

鈿狅笍Fad diets are so popular because they are very restricting and low calorie that people lose weight fairly quickly and WALLA - immediate gratification!

鈿狅笍But once you fall off the diet, the weight comes back鈥ust as quickly.

鈿狅笍What we鈥檙e missing when we do these types of diets is creating new habits that will set us up for success for the long-haul.

鉁匱he kind of habits that promote internal health, not just losing weight on the scale.

鉃★笍Let鈥檚 start this new year differently. Not with another fad diet, but with focusing on the foundations of health FIRST. The rest will fall into place.

馃幎Ready to see if your needs and wants align with what we offer in our 1:1 accountability coaching? Head to our bio, mmmmk?

12/26/2022

So today you feel blah and bloated and have a Christmas sugar, French onion dip, and/or alcohol hangover?

You鈥檙e going to be OKAY!!

You may have indulged a bit more than you wanted to.

Feeling fat and actually being fat are two different things鈥

Just like fat gain and scale gain are two totally different measurements

Here鈥檚 what we are going to do (because you can only control today, you can鈥檛 control yesterday 鈥 it鈥檚 done鈥)

Drink lots of water
Eat high protein meals
Go for a walk
Get a short workout in

What you鈥檙e not going to do is restrict yourself, fast, or punish yourself with 2hrs of cardio to try and burn off all the cals you ate

I bet you鈥檒l wake up feeling a lot better tomorrow 馃槈

Mmmmmk? Pass this along to a friend or family member who needs to hear it.

馃挜PS: tell us below if you are a yay or a nay for eggnog鈥 馃

12/25/2022

I hope you all have a very Merry Christmas 馃巹馃グ鉁

Thankful for all of you.

Love,
The Carlotta鈥檚

Photos from Better Health By Accountability Coaching's post 12/24/2022

鈥淚 know I can鈥檛 keep going on the same way I鈥檝e been these last two years.鈥

Boom 馃挜

鉁‵inding joy in food and no longer fearing food groups was the true success here. No gimmicks. Just eating real foods, in moderation and moving your body. I've already recommended her to a friend who's started their own journey. If you're ready for a change in life and stopping the diet culture I stand behind Better Health By Accountability.鉁

12/23/2022

馃巹I just came across this pic in my phone and I have no idea why it was taken or who took it? But oh how I would trade to be in a tank top and skirt right now with a light sunburn.

馃巹This is your reminder that you can and maintain your weight.

馃巹Moderation is the avoidance of excess or extremes. I think MANY of us live in that all or nothing mentality.

鈥硷笍You HAVE to break that thinking to be able to maintain a healthy lifestyle.

Trust me.

鈽曪笍 Go grab our free guide on our website 鈥 start losing weight without dieting, now. LINK IN BIO





About Ashley

I started having body image issues in Kindergarten. I had to wear a leotard in a Christmas show and I was crying knowing that I was bigger than the other girls. In 4th grade, I started to lean out a little more as I got taller. My parents enrolled me in dance class and I was confident enough to be in the talent show with a friend that year. A few years later, I wanted to dance on pointe ballet shoes, but I was educated that I needed to lose a little weight first before doing that, for safety reasons. That was another reminder that I was bigger than a lot of girls my age, and I hated that, but I lost the weight to be able to participate. Throughout middle school and high school, I exercised a ton, which is how I was able to stay at a healthy weight although I mostly ate whatever I wanted. I was in dance class at least 8hrs per week and was on the dance team in high school. My weight was always on the highest end of the normal BMI chart though, which bugged me. I was diagnosed with rheumatoid arthritis at age 16, an autoimmune disease. I was told that I shouldn鈥檛 be exercising as much for my joints and was put on many different medications. It was very painful and I had trouble sleeping.

Once high school was over, I put even more weight on. After all, I wasn鈥檛 eating at home as much anymore and there was a lot of drinking (shh) and fast-food stops. I got back down to a decent weight for my wedding (at 23 years old 鈥 baby I know), but I remember being so disappointed with myself that I hadn鈥檛 lost more and looked better for the pictures. A couple of years went by and I remember jumping on the scale after a weekend trip with my husband and I had gone up almost 15lbs! No wonder I felt so awful! Breweries and nachos had become our thing. I quickly got on it and got back to my wedding weight again by 鈥渃alorie counting鈥.

Fast forward to my first pregnancy at age 27. I gained 50lbs and it took me a LONG time to get it off. People kept saying it would come off easy, nope, it was hard work. When I got pregnant with my daughter at age 30, I gained 50lbs AGAIN. I鈥檇 start out 鈥済ood鈥 and then just go crazy the last few months with my binge eating. After I had her, I got it off quicker and I even weighed in the 130鈥檚 for the first time in my adult life! I had FINALLY figured out how to maintain and did so for 2 whole years, until, we decided to get pregnant again. Except, I didn鈥檛 know that I was going to have two miscarriages first. The hormones and stress of that had me gaining some weight again. After I was blessed to have my last baby, I was determined and excited to get healthy and fit again like I was. I created my Instagram account to hold myself accountable. I turned 35yrs old this year and hit 135lbs which was my goal. No calorie restrictions, no excessive exercising, and being OKAY when the scale goes up and down a little bit. I focus now on my measurements and how my clothes fit. I鈥檓 fueling my body with foods that are good for me and I鈥檓 not overworking anymore. The most important thing is that I feel in control.

I am so incredibly passionate about helping people feel good about themselves because for so long I DIDN鈥橳!! I know that insecure, unhappy feeling. I want to use what I鈥檝e learned on my own journey and in my health coach training to support others in getting where they want to be! Above all else 鈥 accountability is KEY.

Videos (show all)

馃憘 Listen up鈥here are going to be days you don鈥檛 feel like working out. That is normal! There are days where you don鈥檛 w...
You need to let your body recover to see the results you want. I used to think that excessive exercise was the way to go...
Your workout schedule should be sustainable and filled with variety so that you鈥檒l stick with it. 20 minutes a day of mo...
MY STORY: Hi! Accountability Coach Caitlin 馃憢 here Growing up I was always naturally thin but as I got older my body star...
We don鈥檛 believe in cheat days. #dietingsucks #balanceandmoderation #yoyodieting #balancedeating #accountability #accoun...
Yo: 1. You should stay away from a bunch of peocessed foods on the reg 2. 800 calories is SOOOO NOT ENOUGH FOOD. 3. Weig...
鉃★笍 INSTEAD of saying 鈥業 don鈥檛 have time鈥, try saying 鈥榠t鈥檚 not a priority鈥 & see how THAT feels. 鈥淚鈥檓 not working on ___...
When you鈥檙e doing adult things like picking up your new testosterone cream鈥ometimes you just need a Starbucks on the wa...
猬囷笍 Let鈥檚 talk goals! 猬囷笍鉁≧esearchers found the following  probability of completing goals by taking these actions:猸曪笍 havi...
Confidence comes with consistency.YOU ARE WORTHY! So many people sit around and wait to work on their health because the...
Ughhhhh!!!! Fat loss, muscle gain and becoming your best self is NOT going to come super easy and fast! It takes grit, i...
Easy Healthy Egg Bake!鉁╟hop up an onion and two bell peppers鉁╯aut茅 veggies in olive oil until golden 鉁╱se the same pan t...

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Address


Austin, TX
75072

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