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Truly Balanced Health Coaching

Truly Balanced Health Coaching helps women break up with dieting and negative self talk and build ha

29/11/2021

WE’RE HAVING A BABY BOY!

I’m so ready to be a mom but to be a boy mom - bring itttt on!!

Today was 20 weeks growing this little babe and it’s been nothing short of amazing.

He is an active little dude! During the ultrasound his legs and hands didn’t stop moving. He is healthy and growing beautifully!

WE ARE SO THRILLED to be become parents to a beautiful baby boy!

12/11/2021

When it comes to health, fitness and/or nutrition … most forget the basics.

Water
Sleep
Steps
Stress Management

THEN

You can get into the nitty gritty.

👍🏼

09/11/2021

It’s so interesting how quickly your priorities can shift.

2012 - I wanted lose weight and be skinny

2015 - I wanted to build muscle and compete in bodybuilding competitions

2016-2018 - I wanted to lift heavy, build rounded shoulders and a big butt and identified as a “bikini competitor”

2018-2020 - I wanted to feel human again around food and stop hyper focusing on how my body looked

2021 - focus on internal health and allow aesthetic to follow (thanks for helping .noel & )

Now - take care of myself the best I can and prepare for motherhood (the best I can)

I’ve been through the ups and downs of it all and THIS season is my absolute favorite. 🤍

08/11/2021

🚩🚩🚩

Here’s the thing …

If you are *truly* and *consistently* eating in a calorie deficit your body *should* be losing body fat and/or body weight.

If you’re not, then that’s a red flag!

A few why you’re not progressing the way you’d like when in a calorie deficit are:

- you aren’t *actually* in a deficit. Are you taking all BLT’s (bites, licks, tastes) into consideration? Are you tracking your food correctly?

- you’re overestimating your daily energy expenditure (hint: don’t rely on your fitness tracker to tell you how many calories you’ve burned that day)

- you may actually be progressing but you’re holding onto excess water aka water retention due to stress, poor sleep or hormonal changes/period.

- your body has adapted to the current intake of calories even if it is lower than “ideal”

- you’ve been in a deficit for far too long and need to spend time reverse back to a sufficient amount of calories for your body and it’s needs

- there is an underlying health issue such as thyroid dysregulation, hormonal issues, chronic stress, etc. in which it IS NOT the time to be dieting!

Ring a bell for any of you? DM me, I’d love to brainstorm with you!

01/11/2021

You’re not alone.

Thinking that…

you’ll gain weight if you eat more…

you’ll undo all of your hard work…

you’ll lose control around food…

These are all common fears when it comes time to stop dieting which is why a lot of women live and eat in a deficit for much longer than they ever should.

The hard part is keeping your focus on INTERNAL health and how much the quality of your life will INCREASE once you give your body more calories.

Sending you love if any of these phases are resonating 🤍

21/10/2021

How many times have you heard this advice?

Eat less and move more.

It holds true… to a certain extent. The one thing missing is bio individuality, however, if you want to lose weight and improve overall health - eating less (overall calories and low nutrient dense foods) and moving more (effectively) are good rules of thumb.

The issue is that WAYYY too often this simple advice is taken to the EXTREME.

In order to lose body fat, a caloric deficit is needed. It will work if your body is in an optimal place to do so (meaning you haven’t been dieting for years and years).

So, eating less overall calories is important, but don’t forget to eat more nutrient dense foods.

Same goes for exercise and movement.

Want to improve your overall health? Want to lose some body fat?

Take a look at your movement… and try moving a little more. But DON’T spend 2+ hours in the gym 6-7 days a week. It’s not necessary.

Eat less, move more - but don’t take it to the extreme.

13/10/2021

It’s rare.

Getting outside, soaking in the sunshine, emerging your soul in nature, listening to nothing but your breath and the sound of the woods.

It’s rare that we do this on a daily, weekly, monthly or even yearly basis.

We are human beings who have become so consumed with technology (oh the irony of me sharing this via social media), our jobs, the hustle and bustle of life that we neglect a basic need of being outside, getting sunshine and fresh air.

Those three little things can impact you more than you know.

💫Your mood can improve.
🌍You feel more connected with your surroundings.
🌞You are soaking in vitamin D that helps immune health and your sleep.
🪴You are practicing mindfulness.
🌻You’re pausing and simply, being.

Today I challenge you to find 5, 10, 15 minutes to get outside. Sit in the sun. No distractions. Breathe and close your eyes. Take it all in. Allow yourself to shift into a more peaceful energy.

07/10/2021

Reaching your goals won’t happen overnight (unless it’s hitting the lottery or making overnight oats … lol come on… laugh with me!)

But for real, your health and fitness goals are going to take time.

Time well spent doing the basics day in, day out.

Want to build muscle? It’ll be months.

Want to lose body fat? It’ll be months.

Maybe even years. (I’ve been at it for 7 years - swipe to see)

Changing your physique requires a lot of discipline, patience and consistency.

It doesn’t require a 75 day challenge, fat burners, fasted cardio, a diet fad, working out 7 days a week or eliminating your favorite foods.

Setting health and fitness goals (and any goal really) all starts with setting realistic expectations for yourself.

Be real with yourself.

Meet yourself where you’re at.

What can you *actually* sustainably improve?

Can you increase water intake from 20oz to 40oz?

Can you increase your step count from 1500 to 5000?

Can you get to the gym 3 times a week instead of 1?

Can you meal prep your lunches 3 days a week instead of getting take out 5 days?

Can you keep the same bedtime throughout the week instead of staying up to midnight on the weekends?

These are the basics and these are examples of setting REALISTIC, SUSTAINABLE goals that WILL inch you closer to improve your health, fitness and overall quality of life.

Stay disciplined, stay patient and stay the course.

30/09/2021

🤍

29/09/2021

Life is never “calm”.

There is never a “perfect” time to start changing.

There will be always be “something” that will stop you in your tracks.

So stop using “things are crazy” or “when XYZ stops I’ll start”.

Those are excuses. Excuses that are limiting your potential to live your best life.

Will it be hard at first to start incorporating more nutrient dense foods? Will it be hard to develop a workout routine/schedule? Will it hard to manage stress? Will it be hard to prioritize your needs before someone else’s?

Well, yeah. Change is hard.

But staying the same is hard, too.

Here’s your sign to let go of excuses and just START.

No need for a 180 or 0 to 100 change … keep it simple. One step at a time.

You’re worth it, your excuses aren’t.

22/09/2021

SAVE this recipe for your next cool fall morning breakfast!

I randomly threw these ingredients together and now it’s my latest breakfast obsession.

If you give it a try, tag me in your stories! I’d love to know what you think of it 😍

14/09/2021

Let’s chat about goals.

Goals are amazing - they give you direction and structure.

A goal is what you aim towards or a desired result.

A goal doesn’t have to be executed perfectly, 100% of the time.

And don’t expect yourself to be perfect.

I know the desire to want to be perfect. I know what it feels like to want something so much that you want to be PERFECT.

But what happens when you’re not?

When you miss your target for the day?

When you under or over shoot?

The feelings of disappointment, guilt, shame and failure start to set in. You want to throw in the towel and give up.

To avoid and limit these unpleasant feelings - set goals with the realistic expectation of *not* being perfect day in and day out.

To clarify, I’m not saying to not try to nail those goals each day.

Definitely try. But know that it’s okay (and expected) if you don’t EVERYDAY. 🖤

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