Allie Henrie Nutrition

Allie Henrie Nutrition Registered dietitian. I teach people how to reach their goals in a sustainable and evidence based wa

Where my head has been the last week or so thinking about the New Year
01/03/2025

Where my head has been the last week or so thinking about the New Year

We break my IG feed silence (5 months?!) to give you a bit of a life update!It has been a WHIRLWIND of a year, and thing...
10/11/2024

We break my IG feed silence (5 months?!) to give you a bit of a life update!

It has been a WHIRLWIND of a year, and things got really crazy in May, when a shift in jobs had us moving (very unexpectedly) to Idaho. We spent June getting the house sold (under contract in under 48 hrs thank goodness 🙏), then in Utah celebrating my sisters’ wedding. July we celebrated Jude turning TWO and then flew back to wrap things up in Chicago, having one last hurrah downtown, then driving to our new home in southeast Idaho.

Being back out west has been great for our family. We have moved into a great neighborhood, we love being within driving distance to family again. Now as we roll into the cozy months we are really settling into our new home and breathing a big sigh, hoping that we can have an uneventful couple of years after moving twice (and having a baby, mind you) in under 2 years.

On top of all this, work has shifted a bit for me! I took on some new roles in my clinical work so I can continue to work remotely, but MOST exciting is that I joined the team as a coach. It’s been great being part of a team doing amazing things in the health/fitness industry.

With all of this, my routine with nutrition and fitness has been turned upside down, which has been admittedly annoying. But at the same time I’ve been reminded what really matters, and leaned into embracing the chaos and taking things one day at a time. These are the days
right? We are happy, our kids are happy, and we continue to lean on each other as we grow through the challenges life throws our way.

But seriously, ready for an uneventful couple of years? Yeah??

If you want to be confident in your own skin, you have to start by practicing radical acceptance of yourself in all stat...
03/24/2024

If you want to be confident in your own skin, you have to start by practicing radical acceptance of yourself in all states.

Without makeup, in grungy outfits, at heavier weights, with less muscle, at bad angles, etc.

If you’re waiting until you lose weight to feel confident, what happens when you lose weight and you still don’t? What happens if you lose weight and feel accepted and realize your acceptance was contingent on your weight? How would that feel?

Spots are open for high touch 1:1 nutrition coaching. We work together to help you achieve your fat loss goals AND build real confidence that isn’t conditional. Comment coaching below and we can chat

I think a kitchen tour is next?This is not a “I eat this way and you should too” post.I’ve just found it interesting and...
03/21/2024

I think a kitchen tour is next?

This is not a “I eat this way and you should too” post.

I’ve just found it interesting and helpful to get ideas from other people and maybe freshen things up a bit for myself, so hopefully this is that for you.

Any surprises? What are your staples that you buy every single week?

Jumping on this trend for a little dose of reality in your feed.If anything let this be a reminder of both/and. Life is ...
03/20/2024

Jumping on this trend for a little dose of reality in your feed.

If anything let this be a reminder of both/and. Life is hard AND life is good. I feel both overwhelmed and overstimulated on a daily basis AND totally in love with my family and my work.

Tough days don’t make a bad life. Pretty IG feeds don’t make a good one. We’re all just complex people (hopefully) living whole ass lives outside of this app.

Will you spill? What’s something you’re struggling with right now?

Protein dessert, yes or no? 😆This is just for funsies y’all. If you love your protein dessert I won’t judge you. I just ...
03/12/2024

Protein dessert, yes or no? 😆

This is just for funsies y’all. If you love your protein dessert I won’t judge you. I just might trust your food recs a little less 😉😝

Your reminder that starvation mode doesn’t exist đŸ«Ą
03/11/2024

Your reminder that starvation mode doesn’t exist đŸ«Ą

The idea that being healthy isn’t fun? Calling BS on that one sorry not sorry
03/08/2024

The idea that being healthy isn’t fun? Calling BS on that one sorry not sorry

Little life update for yaBack in January after weighing all the pros and cons we brought the boys home from daycare and ...
03/08/2024

Little life update for ya

Back in January after weighing all the pros and cons we brought the boys home from daycare and I’ve been navigating the work from home mom balance while hustling during nap times and late at night. And while it’s been a bit of an adjustment for me (still is) it’s also been so good leaning in to mom life a bit more. Nothing is changing with work/business (I’ll still be here, don’t worry!) but it’s been the ultimate practice in essentialism and presence. When I have time to work, I’m all in, and when it isn’t nap time, work is put away. But I get to do preschool drop off and pickup! And my kids aren’t sick all the time! We bake cookies and bread and go to the library!

Getting to this point has taken a long time. Honestly, ever since our move where we lost our amazing nanny and close family always available to help, we have bounced around trying to find the right thing that allowed me to work that felt worth the insane expense of child care. For a while, we’d think something was working, but then it wasn’t, and we’d reevaluate, and honestly for the first time since being here THIS (the least “ideal” and on paper most difficult for me) is the first time things have really felt “right.”

And while this isn’t about fat loss, I can’t help but be reminded of an important lesson in all this that absolutely applies. Finding a solution requires trial AND error. No, you don’t get to skip the error part. Trying something out and having it not work is part of the process. I couldn’t have come to this solution and felt so good about it without trying everything else out before.

Anyway, if you’re in the middle of the “learning phase” I just wanted to remind you that you’re right where you need to be, keep going đŸ«¶đŸ»

When do you push and when do you accept a bit of “slow and steady?” This is a GOOD question and like anything, the answe...
03/05/2024

When do you push and when do you accept a bit of “slow and steady?” This is a GOOD question and like anything, the answer depends a lot on you.

When a client comes to me with this question or is debating the prospect doing more, I don’t immediately shut it down. I have questions. Why are you feeling the push? What does a more aggressive approach look like to you, logistically? Does the juice feel worth the squeeze? Have you thought about what you’re aiming for? What amount of progress would be acceptable or “worth it” for you?

Before diving into any major change with your habits you need to be considering these questions so you have realistic and fair expectations from the beginning.

This is something my 1:1 clients have learned to expect from me. Lots of thinking and digging into the purpose behind their decisions and what drives their behavior. This is not easy work, but what it produces are clients who are more confident and capable than ever before. Fat loss is good, but why not have it all? 😏

Resistance is not a sign of unsustainability. It’s a sign of discomfort, and discomfort is absolutely necessary in order...
01/30/2024

Resistance is not a sign of unsustainability. It’s a sign of discomfort, and discomfort is absolutely necessary in order to change. New behaviors require a LOT of effort and it’s normal and expected that you will feel resistance toward that.

As you face discomfort, ask yourself, “Am I uncomfortable because this feels wrong? Or am I uncomfortable because this is new/hard?”

If a behavior feels out of alignment with your values it will feel wrong, and yeah, it’s probably unsustainable. But if it feels new and hard, LET IT BE. It’s part of the process. And the sooner you get the hard reps in the sooner you can get to the easy ones.

What the gym bros AREN’T telling you they’ve done to achieve their “dream bodies” 🔎✅consistent practice of discomfort to...
01/27/2024

What the gym bros AREN’T telling you they’ve done to achieve their “dream bodies” 🔎

✅consistent practice of discomfort tolerance
✅cognitive flexibility
✅cognitive defusion
✅stress management
✅self awareness and regulation
✅skill building (increased competence)
✅managing motivation (learning how to create and build it)
(Among many other things I’m sure I missed)

NOT discipline, not wanting it bad enough, not “having their priorities in the right place”

Achieving your goals is a lot harder than many people make it out to be on social media. AND you can absolutely still achieve them. First, though, you need to acknowledge the effort it will require and validate the challenge so you can move forward with compassion for yourself when it gets tough (because it WILL.) This is how you’re going to learn allllll the skills above and actually get what you want, and anyone else who fails to mention it either doesn’t know that much about real behavior change OR is intentionally deceiving you 🙊

Lets talk fashion and body imageOver there past year I’ve been renting clothes each month. It’s something I considered w...
01/26/2024

Lets talk fashion and body image

Over there past year I’ve been renting clothes each month. It’s something I considered when I was pregnant but never pulled the trigger, but it just made sense while I was still in the middle of weight loss, tired of having nothing to wear, and not wanting to spend money on clothes I wasn’t going to wear long.

I was talking to a friend about renting clothes the other day after my new month of clothes arrived. This is a fun thing for me, but it has also genuinely made my life better. Im a token extrovert, and I also have always loved fashion and getting dressed. When I look in my closet and feel like I have nothing to wear I don’t want to go anywhere. It keeps me at home which does NOT leave me feeling happy and fulfilled. Having clothes I’m excited to wear, that FIT ME and make me feel good and reflect me and my personality makes me want to go out and do the things I love to do.

I talk to a lot of clients who really struggle with body image, and there are many ways we can address this (and we do!) But one thing I can tell you is that having a closet full of clothes that don’t fit doesn’t help. I know it’s not always feasible to go out and boy a new wardrobe. And you don’t have to rent clothes like I do either! BUT if you can prioritize having even a few key pieces that you like and can wear comfortably it can help make something you have to do every day first thing much, much better ❀

Setting a goal is NOTđŸ‘đŸ»AđŸ‘đŸ»PLANđŸ‘đŸ»And believe me when I tell you that I get it. It requires a decent amount of mental ener...
01/24/2024

Setting a goal is NOTđŸ‘đŸ»AđŸ‘đŸ»PLANđŸ‘đŸ»

And believe me when I tell you that I get it. It requires a decent amount of mental energy and maybe some precious time sitting down and thinking through obstacles and solutions. Dreaming up goals is the fun stuff. Thinking about what you’re going to do is
tiring? Maybe a bit of a killjoy?

I know when you’re excited and motivated you think that’s going to carry you in difficult moments but it just won’t. This is not to diminish the value of motivation (it matters and you have more control over it than you think), but are you allowing space for the flawed version of yourself when you set your goals? How will that person still move forward towards their goals?

If you’re feeling stuck or struggling with follow through sit down and think about WHY. Where are your points of friction? How can that be reduced? Where might you need more support? What are your backup plans? Set a timer for 10 minutes and I promise you’ll feel far more confident in your ability to be successful.

Worth the effort. Promise.

Something that I think a lot of people lose too much sleep over is the effort to eliminate unhelpful thoughts. And while...
01/19/2024

Something that I think a lot of people lose too much sleep over is the effort to eliminate unhelpful thoughts. And while I GET that they can be bothersome, they’re also just part of being human. There may be some unhelpful thoughts that just never go away.

So is all hope lost? Of course not!

What you CAN change and develop over time are your skills in how you handle those unhelpful thoughts. When your brain tells you that you don’t have the energy to workout today, or that bowl of ice cream will help you feel better, you get to question it and choose a different response.

Our entire lives are made up of reactions to our thoughts, and many of us walk through life not even taking a moment to consider a different response. A response that you choose and moves you toward your goals.

Next time you catch an unhelpful thought, instead of spending energy feeling frustrated with yourself, shift the energy to a more helpful place where you sit with a little bit of discomfort and choose a different path. One response at a time is exactly how you change.

The thing about all or nothing thinking that about of people get wrong is that you aren’t either an all or nothing perso...
01/15/2024

The thing about all or nothing thinking that about of people get wrong is that you aren’t either an all or nothing person or NOT an all or nothing person. That in and of itself is all or nothing 😆

I like to think I’m pretty good at catching that thinking in its tracks and turning things around, but just yesterday I noticed I’d been doing it with my laundry. And this is low stakes, if I pull clean laundry from a basket instead of my closet not much changes in my day to day.

BUT this highlights just how sneaky all or nothing thinking can be. It weasels its way into your brain to a point where you don’t even realize you’re doing it. Sooo HOW do we stop??

Just having awareness of what it is and what it can look like is the first step, then start thinking about what behaviors you’re struggling with and why? Can you simplify? Is there a step (or 5) down from what you’re aiming for that is still an improvement from your current baseline?

Taking action between nothing and everything moves you forward, reinforces the value of the work you’re doing, and will very likely get you to your goal FASTER because you aren’t waiting for it when you’re ready to be 100%. This is what I help clients at AHN establish for themselves so they can actually achieve their goals without sacrificing their values or mental health

A reminder and a reframe for you if you’re new to the gym right now. If you’re new to the gym, drop any questions you ha...
01/10/2024

A reminder and a reframe for you if you’re new to the gym right now. If you’re new to the gym, drop any questions you have below, if you’re experienced, share some encouragement đŸ‘‡đŸ»

Don’t skip on slide 5 though 👀I could make individual posts detailing each one of these, so let me know if you want more...
01/08/2024

Don’t skip on slide 5 though 👀

I could make individual posts detailing each one of these, so let me know if you want more detail on one.

AND! if this is something you want support in getting good at, that’s what 1:1 coaching is for. It’s not setting your macros and telling you what to eat. Google would have replaced me long ago if that were the case 😏

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