Chris Shaw Nutrition and Fitness (2026)

29/12/2021

After the past few years that we have had, this new year is a great time to shift your focus away from restriction and toward everything you can start adding to your life to reach your health goals.

The New Year is always a great opportunity to reflect on the previous year and evaluate how far you have come, what you would like to achieve moving forward and what is truly important to you.

Prioritizing your health is as important as it has ever been and how you intend on reaching your goals will play a huge role in how well you are able to achieve them.

You will undoubtedly be inundated with quick fix plans and “30-day detox’s” that promise to get you back on track in 2022 but I am here to tell you that you can reach all of your health goals without having to follow restrictive, unsustainable plans in the new year.

Instead of focusing on restriction, try to shift your focus to all of the habits you can start adding to your daily and weekly plan. These habits can encompass every aspect of your health including nutrition, fitness, stress, sleep etc.

Before we enter the New Year, try to sit down and take some time to write out all of these habits that you are going to start incorporating so you can hit the ground running next week.

These can include things like:
🔹Preparing meals at home several days a week.
🔹Prioritizing your sleep and getting to bed at a consistent time each night.
🔹Adding in one stress management practice to your daily schedule.
🔹Making time to get in daily movement for at least 30 minutes a day.

The list doesn’t have to be complicated but focusing on what you can add will be a more enriching experience that will help you reach all of your goals in a way that is truly sustainable!

If you need some help reaching all of your health goals in 2022, shoot me a message and we can discuss which program might be best for you!

I am in-network with most major health insurance carriers so your plan might be covered at no cost to you!

What goals are you planning on working toward in 2022?

24/11/2021

This is a friendly reminder that you can fully enjoy yourself tomorrow without having to worry about hindering any progress that you have made toward your health goals.

Just like it takes more than one day to reach your goals, one day of enjoying yourself will not set you back.

Whether you are planning on having a full day of eating and drinking or are having one big meal, try to be mindful and present so you can fully enjoy the day guilt free!

If you are still feeling some stress about keeping the momentum you have gained toward your health goals, there are a few things you can do tomorrow.

▪️If you can, try to get some movement in first thing in the morning. This isn’t to “earn” the food you will be eating later in the day, rather it is a great way to relieve some stress and stay connected to your goals without overdoing it.

▪️Don’t skip breakfast. You don’t need to “save” calories for later in the day. If you are eating breakfast at home, stick with your normal breakfast so the morning feels as normal as possible.

▪️If you can, try to practice some mindful eating throughout the day. Take some time to check in before making food decisions, and try to slow down while eating so you can be sure to fully enjoy the food you want in that moment guilt free.

No matter what you end up doing tomorrow, take it slow and remember that you deserve to fully enjoy yourself!

What are you looking forward to eating the most tomorrow?

05/10/2021

Do you ever feel like you have been working toward the same fitness goals for a long time but don’t feel like you are making progress that reflects the work you have been putting in?

When it comes to your fitness plan, it never has to be complicated to see results, but your plan should be progressively challenging you to take the next step toward your goals week after week.

There are so many ways that your plan can help you progressively make progress toward your goals, and this is highly dependent on what your goals are.

If you have strength goals, this could be progressively increasing the weight used on certain lifts or the frequency or volume in which you are training those moves. Or maybe you start to add some complexity to the lifts that you are practicing when in the gym.

If you have a goal to run a marathon, this could be progressively increasing the mileage you are running in a week or trying to run the same distance in a shorter amount of time.

Progression can be anything from increasing volume, frequency, intensity, complexity or distance and can come in so many forms depending on what your goals are.

This doesn’t mean that your plan needs to be overwhelmingly complicated in any way, but a plan that is going to help you reach your goals will focus on increasing at least one of those variables as you take steps forward each week.

If you have a fitness goal that you are excited to start working toward and want some help reaching that goal, I have in-person 1:1 training availability along with virtual training programs that will help you reach all of your goals while training anywhere you like!

If you want some help, shoot me a message and we can talk about what a plan might look like for you!

What are some goals you are working toward?

07/09/2021

The best thing you can do for yourself after a long weekend is to start where you are and take the next step forward.

It can be tempting to review this past weekend and begin cataloging everything that you ate and drank.

This may bring about feelings of guilt or stress and you may feel like you have ruined all of the progress you have been working so hard to make.

But, just like it takes longer than one weekend to reach your goals, one weekend will not ruin all of the progress you have made either!

Instead of tying any guilt or frustration to everything you ate and drank over the weekend, try to remember how much fun those events were and be proud that you were able to enjoy yourself in the moment.

Then, simply get right back on track.

If you are unsure of where to start, focus on staying hydrated today and if you can, find some time for 30-60 minutes of movement. This can be a formal workout, stretching periodically throughout the day or going for a long walk after dinner tonight.

Try working on any health habit that will help you reconnect to your goals.

This can remind you that you are still making progress toward your goals and you are right where you are supposed to be.

If you are tired of feeling like you need to “start over” after every weekend and are ready to start following a plan that helps you work toward your health goals in a sustainable way, shoot me a message and we will talk about what that might look like for you!

06/08/2021

If you want your nutrition plan to work for you long-term, you need to start by working on habits today that you can build upon in the future.

I’m sure you have heard this before but if the methods are unsustainable, the results will likely be unsustainable too.

The diet plans that are constantly marketed to you will tell you to cut out all of your favorite foods leaving you feeling deprived, hungry and stressed the entire time you are following that plan.

This is the reason that the average adult will try several different diets each year.

These restrictive diet plans are impossible to follow long-term and don’t allow you to truly learn and explore what is right for you and your body.

I know how frustrating this can be and feeling like you are constantly having to “get back on track” can be exhausting but I promise there is a better way.

If you can start by identifying 2-3 habits to begin working on right now, and, as they become easier to implement, build upon them or bring in brand new habits, you can begin to create a plan that is right for you.

In my nutrition coaching program, I teach my clients how to create a plan that includes all of their favorite foods and gives them the freedom to enjoy themselves in social situations, all while learning how to create a new lifestyle that they can stick to long-term.

If you are ready to finally break free from the never-ending diet cycle and start working toward your goals in a way that you actually enjoy, shoot me a message and we can talk about what that plan would look like for you!

27/07/2021

Can you think back to a time that you started something that felt impossible in the beginning, but now you can do it with ease?

Maybe it was when you started a new semester in college and the material was complicated and unknown to you, and now you can recite that information without thinking twice about it.

Or maybe it was that new job you started that you didn’t know anything about and now you go to work everyday and perform your job with ease.

If you think about how you got to where you are today, you might identify the fact that you didn’t learn everything you needed to know in a day, or a week or even a month.

To learn that material or to perform your job better, you kept showing up, day after day and you continued to stack new skills and learned new material until you had the whole picture.

The same is true for any health goal that you are pursuing.

It can be easy to get caught up in the idea of looking for a “quick fix” because that is what is constantly marketed to you over and over.

The problem with these quick fixes is that the results are unsustainable because they are often restrictive and remove all of the foods you actually enjoy.

If you can, instead, begin to approach your health goals like you do everything else in your life, and take it day by day while exploring new skills and habits, you will begin to create a plan that is sustainable and enjoyable.

To start, try to identify what your long-term goal is. Envision what your life is like when you have reached that goal, including what your daily habits are and what your daily routine looks like.

Then, identify where you currently are and start by working toward a few of those future habits now.

As you become more skillful in these habits, you can add to the complexity of these habits or bring in brand new habits, just as you would with any other skill you are learning.

Overtime, these habits will become effortless and part of your normal routine as long as you continue to show up for yourself day in and day out!

What are some ways you continue to show up for yourself every day?

23/07/2021

Improving your health is so much more than what the number on the scale is reading.

So often when people decide to take control of their health, their sole focus is the number on the scale.

Although there isn’t anything inherently wrong with having weight loss as part of your goal, solely focusing on what the number on the scale reads is diminishing so many of the other amazing benefits you might be experiencing when you begin to work toward improving your health.

Improving your health has so many components to it including stress management, sleep quality, joint health and daily movement, the quality of nutrition you are receiving from your diet, hydration status and so much more.

Now this isn’t meant to sound overwhelming but instead serve as a reminder that there are so many other factors you can focus on outside of the scale.

Finding balance in all of these areas will help you to improve your overall health and as one area becomes more consistent in your life, it will usually help you to improve the others.

For example, if you are struggling to get to the gym consistently, you can focus more of your effort on managing your stress, improving your sleep quality, increasing the amount of water you are consuming daily or concentrate on your diet.

As one area improves, you can begin to incorporate more components to continue to make progress.

If you are finding it difficult to piece all of this together at first, you don’t need to stress it! Start small and focus on one area in the beginning and slowly build from there.

In my nutrition coaching program, I help my client’s piece together this puzzle in a way that is manageable, stress free and sustainable, helping to improve all areas of their health now and in the future.

If you need help coming up with a well-balanced plan, shoot me a message!

What are some ways you find balance in all areas of your health?

13/07/2021

Who doesn’t love a good snack?

There is nothing better than a mid-day snack to bridge the gap between lunch and dinner.

Unfortunately, snacking is often looked down upon. When I first start talking to people about their nutrition plan, they often tell me they are hungry between meals but skip the snack and opt for another coffee or two to keep them going until dinner.

If you are hungry, you never have to deny yourself the food your body is asking you for!

Having some easy snacks packed away can help you feeling satisfied and energized all day without having to stress about what to grab while you are on the run.

Pairing a carbohydrate with a protein can help give you the energy boost you need while helping you sustain that energy and feel full longer.

Some of my favorite go-to options are:

▪️Trail-mix (to save some money make your own at home by combining your favorite nuts, seeds, dried fruit and granola and pre-portion them out so you can throw them in your bag while you are trying to leave your house)

▪️A piece of fruit with some yogurt or cottage cheese

▪️Peanut butter with basically anything

▪️Celery and peppers with hummus

These options take only a few minutes to throw together, are a good blend of carbohydrates and protein and are so easy to tuck away for when you need some extra energy throughout the day.

What are some of your favorite snacks to always have on hand?

08/07/2021

Have you ever started pursuing health goals, only to end up more frustrated than when you started a month or two into the process?

A new client came to me a few months ago, frustrated with starting and stopping an endless number of diets, feeling like the scale would never move no matter what he tried.

When we started working together, we decided to remove the scale from the equation and get to the root of what it was that he was hoping to gain from working together.

What he really wanted was to have the energy and confidence that he used to have when he was an athlete in college.

Instead of looking at traditional measures of progress like the scale, we instead identified some performance-based goals for him. We signed him up for a race and got to training.

Instead of looking at food as something that he had to restrict to get to his goals, he began to love his meals and allowed himself to eat bread and pasta for the first time in over a year because those extra carbohydrates were helping him recover from his training and allowed him to train harder each day.

He is getting ready to compete in just under a month and is already excited about his next phase of training and this new lifestyle he is building without ever stressing about carbohydrates, eating past 8pm or enjoying himself on the weekends.

I share this because it is such a powerful reminder that what you choose to focus on dictates what your experience will be.

If the sole focus in your pursuit of better health is what the number on the scale is reading, it can be easy to get frustrated along the way. This not only makes sticking to your plan near impossible, but it takes all of the joy out of what should be a life enriching experience.

If you can instead focus on outcomes that you are truly excited about, you will learn so much more during the journey while falling in love with the process!

And, you will most likely hit a lot of those other goals you were planning on working toward without the stress!

If you need help coming up with a plan that you are truly excited to follow, shoot me a message!

02/07/2021

One weekend will not ruin your progress!

If you are working hard toward health goals, the idea of going to barbeques all weekend might stress you out a little.

I get it, I’ve been there too, but I promise that one weekend won’t derail all of the progress you have made!

You can go out, connect with your friends and family while fully enjoying all of the food and drinks that are at the barbeques without any guilt whatsoever.

If you are still worried that a weekend off-plan will cause you to lose all of your momentum and that it might add some stress to your holiday weekend, there are a few things that you can do to keep going while fully enjoying yourself.

🍍Finding some time to get in any form of movement is a great way to keep the momentum going. Don’t stress about the type or intensity of exercise. Light activity like going for a walk can be more than enough!

🍍Don’t skip meals throughout the day in preparation for your BBQ’s. Continue to eat like you normally would at home because your body needs it!

🍍While you are at those BBQ’s, try to take some time to slow down and be fully present while enjoying your food.

🍍As always, don’t forget to continue to drink water throughout the day!

No matter what your plans are, don’t worry about losing your progress this weekend! You don’t need to avoid any foods and you can fully enjoy yourself completely guilt-free!

Try to slow down and be present this weekend and I hope you have an amazing 4th of July weekend!

30/06/2021

Are you interested in working toward some new health and wellness goals but aren’t sure where to start?

Finding a nutrition and fitness plan that is right for you can be daunting with all of the conflicting information out there, but you don’t have to do it alone!

There are some new ways to work with me so I wanted to share them with you.

I have several nutrition and fitness coaching programs that are individualized to you and your specific goals.

I work closely with my clients to help them create a program that fits their lifestyle, is specific to their individual needs and is one that they feel confident they can follow long-term while enjoying every step of the process!

In my nutrition coaching program, you will learn how to break free from the diet cycle and find a plan that you are able to stick to long-term. We will work to create an individualized plan that will help you reach all of your goals while still being able to enjoy all of the foods you love.

My fitness programs include 1:1 and small group training for general fitness or athletic performance. All programs have an emphasis on joint health and mobility utilizing the system to help you move and feel your best each and every day.

All nutrition and fitness programs are offered virtually or in-person at my office in Huntington, NY.

Also, your nutrition program may be covered by insurance!

I am now in-network with certain Aetna and Cigna plans as well as the Empire Plan (NYSHIP).

If your insurance isn’t listed, you may still be eligible for out of network benefits so don’t hesitate to ask!

If you are interested in improving your health and are ready to start working on new goals, shoot me a message and we can discuss what program would be best for you!

23/06/2021

I am super excited to announce that I am officially a certified mobility specialist through the system!

I had the opportunity to learn from some great instructors over this past weekend including and and can’t wait to begin to incorporate this training into my clients programming.

The FRC system is a joint health optimization system that can help you improve your active range of motion which is vital for mitigating injuries, improving performance and for feeling your best day in and day out.

Improving the mobility and strength of your joints can help you to reach any fitness goal you are currently working toward and is the cornerstone for moving and feeling better each and every day.

Along with virtual training options, I will have in-person training availability starting very soon so if you are interested in learning more about how this training can help you move and feel better every day, shoot me a message!

Chris Shaw Nutrition and Fitness

29/12/2021

24/11/2021

05/10/2021

07/09/2021

06/08/2021

27/07/2021

23/07/2021

13/07/2021

08/07/2021

02/07/2021

30/06/2021

23/06/2021

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