https://new-day.clientsecure.me/, https://instagram.com/newday.nutritioncoachingllc?igshid=ZDdkNTZiNTM

New Day Nutrition & Habits Coaching LLC, Lawrence, KS (2025)

10/03/2023

Getting close to the last of the life S.A.V.E.R.S!

𝑹: 𝑹𝒆𝒂𝒅!

This is the easiest of the Miracle Morning life S.A.V.E.R.S for me! I usually have to set a timer to make sure I put my book down in time to finish the rest of my routine!

The best part about this (and really all of the S.A.V.E.R.S) is you get to do whatever you enjoy. You can read whatever you want! Maybe it's something that helps you grow your work, or your relationships or maybe it's just something you enjoy learning about.

There are so many books out there and so many things to learn. Books are an excellent resource for helping you reach your goals, whatever they are!

08/04/2023

Carbohydrates often get a bad rap. They get blamed for weight gain, fatigue, bloating, etc.

The truth is your brain prefers glucose for fuel! Not consuming the right amount of carbs may lead to fatigue, headaches, brain fog, etc.

Carbohydrates are also an excellent energy source for the rest of your body!

Of course, the amount you need to consume varies from person to person. What does not vary is the kind of carbs you should consume.

Simple carbs should be limited. Things like:
-Syrups
-Candy
-Sugar
-Artificial sweeteners
-Soda

Simple carbs elevate bad cholesterol, and insulin resistance.

Complex carbs, however, are digested and absorbed slowly resulting in lower cholesterol and controlled insulin response. Complex carbs are things like:
-Oats
-Whole grains
-Veggies
-Whole wheat bread/pasta

The truth about carbohydrates is that consuming the right amount (and the right form of carbs) will benefit your overall health!

08/03/2023

August is my✨ 𝓫𝓲𝓻𝓽𝓱𝓭𝓪𝔂 𝓶𝓸𝓷𝓽𝓱! ✨

To celebrate I'm having a sale! Sign up for 3 months of coaching anytime in August and save 25%!

Sign up for your free telehealth consultation here: https://new-day.clientsecure.me/

Or shoot me an email with any questions you may have: nutrition.newday@gmail.com

I'd love to hear from you!

07/31/2023

Life S.A.V.E.R.S

E: Exercise

The S.A.V.E.R.S can be completed in any order throughout any part of your day. It's all about what works for you. I prefer to complete them first thing in the morning as it sets the tone for the rest of my day.

Exercise is an important part of maintaining health. Adding exercise to my morning routine gives me a boost of energy and I've found that when I start my day with movement, I find ways to add more movement throughout the day!

Exercise dosn't mean you have to go to the gym and work out for an hour. You get to choose what you do and where you do it! Find something you enjoy doing that gets you moving and do it consistently! It could be a walk around the block, kayaking, hiking, literally anything that gets you moving your body.

Remember, 10 minutes is all it takes! If 10 minutes is something you can do consistently then it's enough! 10 minutes a day consistently is better than one 1-hour session that never gets repeated.

You can even split it up. 10 minutes in the morning and another in the afternoon gets you 20 extra minutes of movement.

Find what works for you and get movin'! 😊

07/26/2023

Meal planning, macros and exercise are all a part of what I do! But I don't assign them.

I teach, guide and support my clients so they can do it for themselves. It's important to me that I give people the tools to help themselves. My goal is never to keep a client forever. My goal is to set people up for success, so they don't need me anymore.

I help people learn how to plan and prepare meals that fit into their lifestyle. I help people learn how to portion their plates. And I help people focus on finding ways to move their body that they enjoy so that they do it often.

It all sounds so simple, but life is busy these days. Having the support of a coach to guide you through the process can make all the difference.

07/24/2023

Life S.A.V.E.R.S

Moving into 'V' this week! 𝑽𝒊𝒔𝒖𝒂𝒍𝒊𝒛𝒂𝒕𝒊𝒐𝒏.

Visualization is the practice forming a mental image of what it would be like to achieve something and allowing yourself to 𝒇𝒆𝒆𝒍 the feelings that come with it.

If your goal is to become stronger you imagine what your life will look like once you've achieved it. What does your daily routine look like? Where do you go? Who do you see? How do you 𝒇𝒆𝒆𝒍?

Feelings are important! It's one thing to know you want something and to be able to picture it, but emotion can really give you the drive to put in the work.

So, you imagine you're stronger. How does it feel? You feel secure, confident, proud, capable. The list could go on. And those feelings are something you want to HAVE not just imagine! There's your motivation.

Try it out! Start small. Start with today! Picture what you have to do today, what you need to accomplish, how you want to feel while you do it, and what you will feel like at the end of your day. Then make it happen. 🖤

07/19/2023

Healthy eating begins with knowledge and these days there is an overwhelming amount of information at our fingertips. So where do you even begin?

First things first, 𝒚𝒐𝒖 𝒄𝒂𝒏 𝒅𝒐 𝒉𝒂𝒓𝒅 𝒕𝒉𝒊𝒏𝒈𝒔. Changing your eating and lifestyle habits is no easy feat. For many, it comes with loads of ups and downs, trial and error and the willingness to learn from mistakes and continue on. It's hard and 𝒚𝒐𝒖 𝒄𝒂𝒏 𝒅𝒐 𝒊𝒕.

𝑰 𝒄𝒂𝒏 𝒉𝒆𝒍𝒑. I want to help! You can do hard things, but you don't have to do them alone! I am here to be your coach, your support, encouragement, and add a boost of motivation to your journey. I aim to simplify nutrition so you can feel confident in the choices you make, rather than overwhelmed by all the information out there.

I would love to chat with you if you are interested in learning more about what I do. You can schedule a free telehealth chat from my website, or just shoot me an email if that is more comfortable for you.

🌐https://new-day.clientsecure.me/
📧nutrition.newday@gmail.com

𝑰 𝒍𝒐𝒐𝒌 𝒇𝒐𝒓𝒘𝒂𝒓𝒅 𝒕𝒐 𝒉𝒆𝒂𝒓𝒊𝒏𝒈 𝒇𝒓𝒐𝒎 𝒚𝒐𝒖. 🖤

07/17/2023

Affirmations is the 'A' in life S.A.V.E.R.S

This practice is all about improving your mindset and pumping yourself up! To get started with your own affirmations practice, I recommend checking out Pinterest for some ideas.

Your affirmations will shift and change as you settle into them and as life changes. My favorite one when I started was "I will remain calm in the midst of chaos." Being home with a toddler all day can be HARD. This affirmation was a part of my practice first thing in the morning and as chaos arose throughout the day, I would remind myself "I will remain calm in the midst of chaos."

It's not fool proof. There were and ARE plenty of days that I am not calm in the midst of chaos. That's ok though. Perfection is never my goal. Mindfulness is very important to me and practicing affirmations helps me remain mindful, even when the outcome doesn't exactly meet my expectations.

Practicing affirmations is also a great tool for building confidence. One of Hal Elrod's that really stuck with me; "I cannot fail. I can only learn, grow and become better."

It's all about finding what resonates with you and starting there. You can repeat your affirmations out loud to yourself or write them down and read them. You could even record yourself so you can listen to them! Whatever works for YOU!

Do you practice affirmations? How did you get started?

07/13/2023

I want to be clear I am a coach and not a dietician or nutritional psychiatrist. I also do not prescribe plans to aid in any kind of diagnoses. AND prescription drugs are necessary for many. I am not implying that food can do the job of the meds your doctor prescribes. I do believe that solid nutrition will work with your meds to boost the benefits of them!

I find it fascinating the impact food has on our bodies and our brains. I mean, it makes sense! The main purpose of food is fuel but it's so incredible the way our guts and brains work together to use the food we eat to carry us through our days.

I encourage you to slow down and see how food 𝒇𝒆𝒆𝒍𝒔.

Some things to try if you're interested in how your food affects you:

• Eat slowly. Try doing something in between each bite to help you slow down. Set your utensils down in between each bite, or take a sip of water after each bite, maybe take a deep breath in between. Slow down and see how you feel after a few bites, maybe you won't notice anything but maybe your body will tell you something about the food you ate!

• Start a food journal. Write down how you feel before a meal: hungry, tired, angry, excited, etc. Then do the same after your meal/snack.

It might take a little time to get the hang of listening to your body. It may also take some time to notice a pattern with certain foods. But if you're interested in learning how your body reacts to different foods, the evidence is in how you 𝒇𝒆𝒆𝒍.

07/12/2023

Thank you for working with me, Gina.

Such a pleasure to know you and help you create a plan to achieve your health goals. 🖤

07/10/2023

The first part of Hal Elrod's life S.A.V.E.R.S is 𝙎𝙞𝙡𝙚𝙣𝙘𝙚.

I spend the first hour of my day practicing each of the life S.A.V.E.R.S. This one is the one that benefits me the most throughout my day. Maybe it's because I have a toddler at home and my days are chaos, who can say.

After I get drink a glass of water and start up the coffee pot, I spend 5 minutes on the patio in meditation.

For those 5 minutes I close my eyes and scan my body from head to toe. This helps me get out of my head and connect with my body. With the remaining couple of minutes after my scan I focus on my breath. In and out, clear mind.

Often times I get distracted by a thought, I just bring myself back to my breath once I notice I'm distracted.

It takes practice and I'm still not perfect at it, but perfection was never the goal. 5 minutes of meditation helps me find my center, and throughout my day when I notice I'm feeling off center I can sneak 30 seconds to reconnect with my breath and continue to show up as my best self.

This doesn't mean I am calm and collected all the time. I lose my marbles just like the next work from home mama. It does, however, help me remain mindful and continue to grow into the woman I am becoming.

Do you practice meditation? If so, what does your practice look like? What tips would you share with someone new to meditation?

If you don't practice but would like to start your own routine here are a few resources that have helped me grow my own meditation practice:

• Headspace: https://www.headspace.com/headspace-meditation-app (free 7-day trial. $12.99 a month after. I was fortunate to work for a company that provided this free of charge, so I got to try it out. The monthly fee is a bit high, but the 7-day trial is worth it!)

•Insight Timer: https://insighttimer.com/ (this one I use daily and its FREE. There are courses and guided meditations, as well as a timer to use on your own. It also keeps track of your streaks if you're into that!)

07/07/2023

If you have been following my posts then you've heard me talk about the cycle we fall into when we don't fuel our bodies well.

𝑬𝒂𝒕 𝒇𝒐𝒐𝒅𝒔 𝒕𝒉𝒂𝒕 𝒅𝒐𝒏'𝒕 𝒔𝒆𝒓𝒗𝒆 𝒎𝒆 > 𝒇𝒆𝒆𝒍 𝒃𝒍𝒂𝒉 > 𝒆𝒂𝒕 𝒎𝒐𝒓𝒆 𝑭𝑻𝑫𝑺𝑴

I am learning about the brain gut connection and its too good not to share!

"Food influences your brain directly and indirectly. When food is broken down by the microbiota into fermented and digested materials, its components directly influence the same kinds of neurotransmitters we've been discussing, such as serotonin, dopamine, and GABA, which travel to the brain and change the way you think and feel." pg. 21 This is Your Brain on Food, Uma Naidoo, MD.

Did you all catch that? What you eat actually 𝒄𝒉𝒂𝒏𝒈𝒆𝒔 𝒕𝒉𝒆 𝒘𝒂𝒚 𝒚𝒐𝒖 𝑻𝑯𝑰𝑵𝑲 𝒂𝒏𝒅 𝑭𝑬𝑬𝑳! Fascinating!

07/05/2023

I do 𝒏𝒐𝒕...
•Know everything, I cannot answer every question right away.
•Tell my clients what to do or when to do it.
•Know my clients' bodies better than they do.

I 𝒅𝒐...
•Consistently seek to learn and grow as a coach and an individual.
•Ask lots of questions to help you dig deep for the answers you're after.
•Work WITH my clients to learn their individual needs to help them achieve their individual goals and learn with them what works best for their individual bodies.

I 𝒈𝒖𝒊𝒅𝒆 my clients.

I am a coach because I want to help others find peace when it comes to food. I want to help others grow their knowledge of health and become confident in their lifestyle choices.

These are not things anyone can tell you how to do. They are, however, things I can help you 𝒍𝒆𝒂𝒓𝒏 to do.

When you're ready for help, I am here to guide you. 🖤

07/03/2023

𝐆𝐨𝐨𝐝 𝐦𝐨𝐫𝐧𝐢𝐧𝐠! ☀

One of my favorite books is Hal Elrod's The Miracle Morning. Since reading it I have implemented each of what Hal calls the life S.A.V.E.R.S.

𝐒- silence

𝐀- affirmations

𝐕- visualization

𝐄- exercise

𝐑- read

𝐒- scribe

The boost of energy and productivity that this ritual adds to my day is incredible. Over the next few weeks, I will share some of my morning practice with you!

What kind of morning routines and rituals are important to you? How did you establish your routine?

⬇️⬇️⬇️ Tell me in the comments!

06/20/2023

Reminder! My community health challenge begins in 11 days!

Let me tell you a bit about it.

I'm challenging you to show up for yourself.

I'm challenging you to practice gratitude and affirmations.

I'm challenging you to eat your veggies and drink your water.

I'm challenging you to move your body.

All spread out over 6 weeks.

The best part? YOU decide your own pace. We will practice together in an online forum and meet weekly via zoom. You can join from anywhere and have the support of a group of people working on the same thing as you, each at their own pace.

Sound great but maybe you're not excited about the "community" part? I get it! If you're not ready to put yourself out there in a group, you can still join and communicate with me one on one via email. You'll still get all the same material and the support of a coach.

If you're up for a little personal growth with a focus on overall health, shoot me an email and I'll get you all set up.

I'd love to have you. 🖤

New Day Nutrition & Habits Coaching LLC

10/03/2023

08/04/2023

08/03/2023

07/31/2023

07/26/2023

07/24/2023

07/19/2023

07/17/2023

07/13/2023

07/12/2023

07/10/2023

07/07/2023

07/05/2023

07/03/2023

06/20/2023

Address

Website

Alerts

Contact The Practice

Shortcuts

Share

Category