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Podium Nutrition & Performance

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Podium Nutrition & Performance

Cert. Sports/Fitness Nutrition Spec. & Plant Based Diet
Cert. GPT & CPT
Spec.
(1)

in Bodybuilding, Kettlebell Training, Mental Toughness, Neuroscience of Aerobic Exercise, Exercise as an Anxiety Int., Exercise for Parkinson's
USAPL Powerlifting Club Coach ❤️ "I am so passionate and it gives me so much joy and excitement in helping others achieve bodies they want, health they desire, and confidence they didn’t think possible!!!!" 💪❤️ 🔥

01/30/2023

Meal prep complete.
I'm ready for another successful week. I was able to multi-task and finish batch cooking my meat while working out, then just finished up after I was done. I didn't make anything too complex or feel overwhelmed.
And now I can just grab my lunches and head out the door. I have my healthy snacks, and 3 meats are ready for me to heat up after a long day at work. I just need to worry about my carbs for that meal and vegetables or fruit. And all it took was planning and consistency and I planned my meals around my protein. No excuses!

www.podiumnutrition.fit

01/23/2023

Meal prep is about consistency. And for me it's planning my meals and finding 1 hour of my time to execute. I've been successful for so long because now it's routine and a priority. I don't give in to excuses and it makes my week so successful. Not just because I have a healthy and balanced meal but I've also saved myself time and stress not worrying about my meals the rest of my week. And since going back to work full-time it's been a little harder but I'm still here plugging away as you can see. And it's because I'm still making it routine.

So whether you're a big planner or not, you've got to TRY YOUR BEST to keep at it so that it becomes routine. And remember it doesn't have to be all your meals. Prep 1. And if you feel that you can do 2 after doing the one becomes routine, go for it. This is your year, you can't fail if you don't set a deadline. Just start!

01/06/2023

Today is a bit of a throwback. This picture popped up in my memories.

For many including myself, I've struggled with my weight most of my adult life. There were months where I sat idle contemplating the next diet. What pill, or shake, or new supplement could I find that promised quick results. Or if I just starved myself or eliminated carbs or all my favorite food I could definitely lose weight fast.
And then when I failed I would just tell myself I was ok with my being overweight, my size, even my unhealthy eating habits.

Truth was, I was NOT! It wasn't until I consistently showed up, pushed myself past bad days, stopped looking for quick fixes, put in the hard work of planning meals, saying no some of the time to foods and just stuck to it I finally saw results and maintained them!

Change is hard for anyone. I know it because I'm a creature of habit myself. But if those habits aren't working, if you're not happy, you have to change them long-term. Not short-term to see results. And most importantly maintain them. Once you stop trying to put a deadline to your weight loss goals you'll accomplish so much!

You've got 361 days to keep going! Not 30, not 60, not 75. Keep going! Imagine where you'll be January 2024 if you don't stop.

12/05/2022

Meal prep done. 😋
Took one hour of my time and now we're set for a successful week!
You ever notice that some people are addicted to struggle? Making things way harder or complicated than they need to be.
For example, meal prep. Why take all day to meal prep? It's not Thanksgiving or Christmas, it's just prepping one meal or getting yourself prepared for the week instead of guessing or relying on fast food.

Another excuse I hear people complain about is that they hate eating the same thing every week but don't take the time to look for other meals to make. It's an easy fix, yet they complicate it by not being proactive and looking for other great meals to alternate with.

Or overly complicated recipes you don't even do for yourself or your family before you decided to start eating healthier? Is it because you know you'll fail and that gives you an excuse to quit? Most people sabotage themselves far quicker than just being lazy. And when they decide to start dieting again they start the process of struggling again. Just stop! It's not nearly as hard, complicated and stressful as most people make it out to be. Start small. Do what you know you're capable of doing. Don't cook all 3 of your meals if you know it's too much. Don't take all day. Don't find gourmet meals to make. Simple, easy and delicious.
Sure getting in shape and eating healthier is hard. It's a lifestyle change. But don't make it harder by making yourself stress or struggle with adapting to your new lifestyle by overcomplicating your meal prep or plan.

It's your podium, I'm just here to help you rise above your self doubt and discover your inner potential!

Www.podiumnutrition.fit

11/21/2022

Meal prep done! I've set myself up for another successful week!

My days have drastically changed the past 3 months. And with the change I've kept one thing consistent. My nutrition, my meal prep and making sure my family doesn't eat crap food or processed food for meals. And I've stayed true to that. My workouts I've slowly started adding in. I gave myself time to settle into the new job and longer hours. Not gonna lie, it's hard and I miss working out 5 to 6 days a week. And slowly but surely I'm adding more, and trying to dial in what my body can and can't handle. Because I'm not trying to overwhelm myself with an already busy schedule. I'm being realistic with my time and being patient with my training. And this is what most people forget. Running your body on a low battery day after day after day. It's going to catch up with you, and not in a good way. Your body needs rest, needs recovery time. Running your body ragged is a quick way to health problems, sleep and hormone issues, and injury if you're working out. So if you're on point with your nutrition, your workouts are bonus. Don't use them as an excuse to eat like crap. Because you can't out train a bad diet. Period!
Here's to consistency, to starting small and tackling one small hurdle at a time. And once you've conquered one task or hurdle, adding another. And being freaking realistic about what you can and can't do. Telling yourself your can get up at 4am to workout when you know damn well you aren't, isn't setting yourself up for success. Find a way that fits you! That fits your lifestyle and your schedule. ❤️ The more realistic you are and the more truthful you are to yourself, the easier it'll be.

10/31/2022

Another week I've set myself up for success (and family.) My breakfasts are set, snacks at work, my lunches are prepared and my dinners are planned and some of the meats are batch cooked. That's all it takes! A little time now goes a long way through the week. We all have the same amount of time, how you spend it is up to you. It might be harder for some of us who lack the time with a full-time job, family, hectic family schedules, etc. Try your best to find ways to set yourself up where you can. If it's planning 1 meal though the week, that's success. It's one meal you weren't previously right? If it's 1 workout a week right now, that's success. It's one you weren't last week. It's just starting small and building on it. ❤️ But don't give up because it's hard. All obstacles are hard at first. But once you've overcome it and conquered it, you'll feel invincible!

10/24/2022

Meal prep done.
Growth requires us to leave something behind. It can be habits, beliefs, behaviors or choices.
Be firm with your decisions and don't go backwards to habits that weren't helping you evolve. Remind yourself why you decided to move forward.
Be consistent! And remember slow progress is better than no progress at all.
Meals complete for the whole family. I included my snacks for most of the week. Since going back to work full-time I don't have a lot of down time. So I planned around my protein for the meals, snacks and added in some carbs that won't slow me down. How'd you do setting yourself up for a successful week?

Www.podiumnutrition.fit

10/17/2022

Meal prep done! 😋

When it comes to meal prep you want to keep it as simple as possible. Trying to create elaborate recipes or spending all day in the kitchen is a fast way to burn out and give up. Use recipes you are familiar with and find 4 or 5 good meals you can rotate through. For me I've got about 8. But only because I've been doing this so long. So the longer you prep, the easier it gets the more meals you can put on rotation.

And last don't prep meals you're not excited about! If you're putting together a sad salad or boring chicken to eat all week, guess what's gonna happen? You end up leaving them at home, you'll find excuses not to eat them and you'll just give up trying because you didn't take the time to find a meal you can prep and enjoy. Remember just like anything it's going to take some time. But the time to you take put into prepping is time and stress your saving yourself later in the week. So make the time and set yourself up for a successful week!

You ready for a successful week?

Www.podiumnutrition.fit

10/10/2022

Meal prep done. Even though Sunday's are a busy day for me I still make time to meal prep. Because if it's important to you, you'll make the time for it. Otherwise you'll find an excuse or reason it won't work or why you can't do it. And that's for anything in life. You can choose what you make time for!
I've set myself up for another successful week. Feels good to be ahead!
www.podiumnutrition.fit

10/03/2022

You cannot make progress with a unprepared diet and mindset.

I've done the whole *I'll figure it out as I go", and I'm sure you have too. How'd that work out for you? For me, I didn't make the same progress. I spent most days stressed trying to figure out what to eat or over ate because I made excuses why I didn't have the time to meal prep.

Own your choices and decisions and either make a plan for a successful week or keep trying to figure it out on the fly and seeing the lack of results.

This week we're having shredded beef seasoned with a marinade mix I cooked in my instapot, jasmine rice and pineapple and greenbeans. Took me less than an hour and now I am set for a successful week! Plus, I'm really looking forward to eating my meals, no sad salads here! No boring veggies leaving me starving all day to go home and binge on everything and anything.

Need help trying to figure out how to lose weight and still eat real food? I can help!

Www.podiumnutrition.fit

nosadsaladshere

09/26/2022

Meal prep done. Ready for a busy week, but set myself up for success by planning ahead and being consistent.

It's never easy eating healthier or being on a diet. There are times you think to yourself that just going the weekend isn't going to matter or count and you don't really care. There is 100% chance you will care later. Be honest with yourself, or your coach if you have one who works hard to get you where you want to be. Weekends count just as any other day, and there are ways to have fun, eat what you want in moderation. Or even take a day off from tracking (as long as it's the exception and not the norm.)

Need help with meal prep or to get started in the right direction? I can help.

www.podiumnutrition.fit

09/19/2022

Meal prep done! Setting myself up (and my family) for a successful week and staying consistent with our nutrition. Not only that but meal prepping has several other benefits:

✔️ Each week it gets easier.
✔️ Each week you're developing organization and planning skills.
✔️ Each week you're preventing impulsive food decision making.
✔️ Each week you're reducing stress trying to figure out what to eat.
✔️ Each week you're simplifying portion control.
✔️ Each week you're saving money.
✔️ Each week you're providing stability and a routine for eating.

It's a no brainer, seriously. Create a plan that works for you. Know that meal prepping doesn't have to be on this regid schedule or boring. You can prep on Sundays or whatever day works for you. You can do it all in one day or spread the prep work out, whatever makes the most sense for your schedule. Flexibility is key!

The benefits are more far reaching than you can imagine! All you have to do is just try.

www.podiumnutrition.fit

09/06/2022

Meal prep done. 😋
I've set myself up for another successful week.

✔️ My meals are balanced but I planned around my protein and nothing is to macro heavy.
✔️ They're yummy so I won't want to eat anything else or get bored eating them all week. I actually look forward to lunches!
✔️ I won't be hungry in 30 minutes because I'm eating a sad salad.
✔️ The time to make these took less than an hour so it's easy to make and in my rotation of meals I make.

You set for the week and looking forward to your lunches as much as I am?

08/30/2022

Transformation Tuesday. Everyone's transformation is different, this is mine.

Let’s talk about Maintenance. It’s the holy grail of weight loss right? The place everyone is trying to get to and stay. It's the place people like me failed to stay because I got caught up in just losing the weight fast, not learning how to keep it off. But once people get there everything will be easier right?! Unfortunately it does not. Maintenance is where the mental work kicks up a notch. You’re no longer chasing a number. You’re not getting rewarded with the scale moving and people telling you how great you look and how proud they are of you. You are now “normal”.

I’ve lost 60+ lbs several times in my life to gain it all back. This last time stuck. I’ve been at maintenance for 3 1/2 years now. What did I do differently? I put in the mental work. I addressed the why’s of my emotional eating. I quit making excuses. I now give myself non weight loss goals. Performance/bodybuilding based goals. Do I still find myself reverting back to my old ways? Of course! I'm normal and it’s super easy to do so, but I don’t stay there long. Maintenance doesn’t change anything. You still have to be mindful of eating habits, get your workouts in, meal prep and plan your meals. Creating those good habits now will make maintenance that much easier. Stay the course and most of all know you're capable of change. Capable of achieving health you desire, confidence inside and out and the body you want. Need help getting there, I can help! Let's work together to get you to your goal weight.

www.podiumnutrition.fit

08/29/2022

Meal prep done!

Your life is a series of habits that are formed from choices you make and effort you put in-- and then continue to make--- every single day. If you want growth, you need to put in the work and effort. You want to lose weight or eat healthier forget 70% diet, 30% training.... It's 100% diet, 100% training, 100% passion. Nothing great is every achieved with partial effort.
You get back what you put in. Same goes with your nutrition. And if you're not seeing any results, what effort are you putting in, continuing to put in, every single day?

This week we're having teriyaki chicken with pineapple, jasmine rice and veggies on the side.

Www.podiumnutrition.fit

08/23/2022

Transformation Tuesday. Everyone’s transformation is different, this is mine.

Struggle. We all go through it. But ever notice that some people are addicted to it? Myself included.

We sometimes make things way harder or more complicated than they need to be.

Perhaps it comes from the “no pain, no gain” mentality.

The belief that anything worthwhile has to be hard to achieve. That if you're not starving or eating as little as possible then you're not dieting. Even if you have a certified nutrition coach telling you otherwise.

Or maybe some people make things harder so they have an excuse if they fail.

Or perhaps it’s just craving a sense of accomplishment.

That addiction to struggle is why some people will spend months or even years finding quick fixes, fad diets, or other quick solutions to cure their habit or dependence on struggling.

And if you're struggle is you're not open to change even if you say otherwise. Your struggle will suffocate you. Your actions have to support your words.

And that addiction to struggling will likely sabotage just as many people’s success as laziness.

Sure, getting in great shape or losing weight won’t always be easy. The hardest part is not giving up when you struggle. Again, you're complicating it by being in that cycle of quitting and starting over again, over and over.

But it isn’t nearly as hard, complicated, and stressful as most people make it out to be. It's actually kinda boring when you're consistent and make it part of your routine everyday of the week. EVERYDAY! Not just Monday through Friday.

Don't make it a fight or struggle every week trying to get back on track or do damage control after a weekend of binging. You have the power, control and self discipline to make peace and choose the path of least resistance. We are adaptable and capable of change, are you ready to see how far you can go?

08/22/2022

Meal prep done. 😋
I've got my protein, my carbs, a little bit of fat and some veggies to round out my meal and make it filling and delicious.

I'm a big fan of planning. It's really the key to losing weight, eating healthier or even building muscle. Without a plan everyday you lose sight of your goals, your being consistent and a successful mindset. Without a plan you tend to revert back to old habits and behaviors and it's hard to get out of that rut. You get complacent and give up. So just sit down and plan your meals out. Try your best to prep one. Because one is better than none, right? When you've conquered that meal and made it routine, add another. But don't add doing more till you've made it part of your routine for at least 2-3 months.

This week we're having shredded chicken pesto with buttered penne seasoned with garlic, salt, pepper and a dusting of parmesan cheese with a side of green beans.

www.podiumnutrition.fit

08/18/2022

THOWBACK.....

I can tell you from personal experience that losing weight and keeping it off is hard.

I had done every fad diet there was to help me lose it fast, only to gain it all back because I was never taught the most valuable lesson of maintenance or sustainability. Nor did that diet help me with my mindset. I needed to shift my mindset and forget all the bad habits I had picked up. For example, carbs were bad when it wasn’t carbs that were the enemy just excess calories. Or eating as little as possible means fast weight loss but it’s not sustainable and really messes up your metabolism and over-all health. And in all honesty, at those points in my life I wasn’t ready to commit and work on the behaviors that was causing my weight gain. I had tons of excuses but that’s all they were.

People would rather blame their lack of progress on some random excuse like they are too busy, they can’t stick to something long term because they get bored, they don’t know what to eat, they have insulin, hormone, or inflammatory issues. It’s just easier to place the blame elsewhere other than on yourself. Who wants to take accountability for something that makes you feel better in that moment? Lying seems easier to ease the pain.

But that same person with excuses can sit down to watch a Netflix series but can’t meal prep. They can find a new restaurant to eat at but can’t look on the internet for healthy meals or easy recipes that help them achieve their goals.

Lifestyle modifications, behavior change, consistency, exercise, and patience! Rinse and repeat! It'll get easier the more you make it routine. And your actions will always tell you how important a goal is to you. If it’s not as important as you say it is, you will find excuses to not do it. Wishing and wanting isn’t enough.

The degree to which people continue to search for “quick fixes” and fad diets, band-aid solutions, and other quick solutions like I did, is directly related to the level of continued struggle they will have. When you are ready to focus on the habits that made you gain weight and replace them with better ones, you’ll succeed!

08/15/2022

Meal prep done! My work days changed, but my plan to meal prep did not. I just adjusted some things and planned accordingly.

If you're working on your weight, whether that is maintaining, losing or building, planning is key to success. Planning your weekly meals, planning your portions and then tracking your intake with a food diary are proven tools to help you reach your goals.

Let me ask you a question. You wouldn't tackle a large project or build a home without a plan would you? Weight loss is no exception. Most people are well organized. They can tell you their work schedule, kids school and sports schedule, where they will be this Tuesday at 3pm. But they can't tell you what they will be having for dinner. Or what they will eat on the weekends.

If you just take a little time and plan out your meals for the coming week, then go to the grocery store and buy everything you need, you essentially are going to eat better! And you won't be stuck standing in front of your refrigerator at 6pm after your kids baseball practice wondering what to have for dinner, or order out because you already know! How awesome would that be!?

Just plan and prioritize your meals the same as you do the rest of your life and you'll see results! But without any plan or action (weekends included), you'll continue to run in circles getting no where. And you and I both know you can do better!

08/07/2022

My meal prep is done for the week. 🙌 Today is my Sunday with my new work schedule and with just a little planning, I had a fantastic day and enjoyed the weather on my motorcycle with the hubby, picked up my groceries and multi-tasked. I got my meals done in under an hour and now I've set myself up for a successful week. That's all it takes. Just a little planning and making meal prep a priority. I hear tons of excuses why people can't and it all boils down to what's important to you. If it's not something that's a priority for you, you'll continue to find excuses why you can't instead of why you can.

This week we're having Buffalo chicken lasagna I tweaked a little. I added less cheese, less blue cheese dressing and lasagna noodles. But it's got the same amazing taste with less calories and we're not having the same boring meal every week or some sad salad that will leave us hungry an hour later. I planned around my protein, it's not carb or fat heavy. It's balanced. Everything has been weighed and measured and I know exactly what we're eating. 😋 We're looking forward to this week's lunches! What about you?

www.podiumnutrition.fit

08/02/2022

Transformation Tuesday. Everyone’s transformation is different, this is mine.

I used to search high and low for diets that would produce quick results. I hated how I looked, how I felt and it diffinely affected how I interacted with others. I would follow those diets to a T and lose weight, be so happy, and then go back to my old eating habits and behaviors and gain it all back again. I repeated this patten over and over again. Instead of working on creating healthier eating habits and a lifestyle I could maintain, I just wanted fast results.

And this is a pattern or hamster wheel most people trying to lose weight are caught in. It's one of the top reasons they can't lose weight and keep it off. They want fast results and they could care less about working on creating a routine, or lifestyle or make changes to their diet that they can maintain long-term. It's all about fast and now. And they will continue to struggle till they work on themselves and behaviors they've created that are not beneficial for their health, well-being or bodyweight.

If you're searching for that one diet that will produce fast results, stop! If you're starving yourself Monday through Friday and then binging on the weekends and wondering why you're gaining weight or can't lose weight, this is a bad habit and pattern you've created that you'll need to change to see results. And you can make changes to see results and maintain them long-term. Just take a step back and see the why. Why are you stuck on the hamster wheel and going no where?

If you're ready to do it right this time and stop being occupied with what the scale says and ready to create better health, take your time and be patient with yourself! Don't rush your progress, don't starve yourself. And most importantly don't give up on yourself if you are struggling. Change takes time. You're all you've got and you get one body this lifetime. Be happy in it inside and out!

www.podiumnutrition.fit

08/01/2022

Meal prep done. Ready for a successful week.

I actually did my prep Saturday. My new work schedule I work Sundays so that meant I needed to rearrange my normal schedule to accommodate my meal prep. But, I did it and will continue. Was it hard? No! I just planned ahead of time and still got it done.
This week we're having shredded chicken with Buffalo hot sauce, a smidge of cheese and jasmine rice. I added carrots to mine. Super easy and balanced.

No excuses and keeping up the healthy habits I've created and continue to everyday.

www.podiumnutrition.fit

07/28/2022

Throwback Thursday.

It's not the change you want. But it's the change you need!

Change is hard. It's harder when you feel you have turned to food to comfort you. You have a bad day, food to the rescue. Or even if you have a good day, you turn to food as a reward. What if instead of taking it away you just learned to make better choices. The fact is many of us simply weren't taught how to embrace our emotions. So we've turned to food to manage or cover up our feelings. But you can choose different ways to help comfort you. You've just gotta want to make those changes and be patient.

For me, it took a lot of ups and downs. And I didn't give myself a deadline. Was it the change I wanted, of course not. But it was the change I NEEDED! I wanted to be healthy. To be fit. To be more confident and happy in my body. And most importantly to maintain it. Not just yo-yo diet from one year to the next. Or lose a ton of weight only to gain it back. Because this was my life for 20 some years and I was done with being unhappy, unhealthy, and knew I had to change more than just my eating habits to lose the weight and keep it off.

Most people think that these changes are going to happen overnight. They are not! It takes hard work, patience dedication, the desire and a huge mindset change. You have to get past the expectation that losing weight isn't just about losing weight, but the habits and behaviors that got you there. When you make that a priority everyday not just when it's convenient for you, it won't be just solely about fat loss but becoming the best you that's already within you!

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Transformation Tuesday. Everyone's transformation is different, this is mine. Sadly, I have put this body of mine through a lot. Most unintentionally because I was just living life, and some intentional. But each phase my body has been in, I learned a lot! At my heaviest I learned food was comforting. It took away what I was feeling, in that moment. I certainly knew I was unhealthy and overweight but I didn't want to change or face the truth. It was easier to deny it than look in the mirror and see it. When I finally accepted the truth I unfortunately swung to the opposite end of the spectrum. I eliminated all my favorite foods while not eating enough calories and exercised twice a day and lost a ton of weight quick. I did this several times. I also tried every fad diet to lose weight fast. It was easier to deny I was struggling internally and had bad habits than cope with it. When I thought I had a healthy compromise of working out and eating. I really didn't. I was so focused on getting stronger, doing crossfit 4-5 times a week I didn't care what I ate. When in actuality I should have. I just thought I must be healthy if I'm doing crossfit and deadlifting 300# and squatting over 200#. Right? Wrong. It was easier to tell myself that than practice self control, work on my unhealthy food habits and implement a healthy diet I could benefit from long-term. And here I am today. Sharing not only my failures but my experiences in hopes that it inspires and motivates others to make positive, healthy, long-term lifestyle choices. I'm healthier, happier, stronger mentally and physically (lifting way more than I was at my heaviest doing crossfit 5x a week and adding muscle to my body comp) telling you there are so many ways to change your lifestyle and make healthier choices! How? Stop cementing your past failures with your future opportunities. Taking your time to lose weight does not mean you're failing or unworthy. You're doing it right this time!

As the year comes to an end sometimes we need to look back and reflect on the past to inspire us to move forward into the new and upcoming year. For many people, the past year has been more challenging than most (thanks Covid.) Whether you feel inspired with resolutions, goal setting or not, it's a great idea to take a moment of reflection to help move you forward. What do you want to spend your time, energy and focus on in 2022? It doesn't have to be nutrition or fitness related. What changes do you want to make and what do you want to leave behind? And what are the lessons and reflections that you'll take from 2021 that will help you improve this coming year? For me, it'll be about more family time and being present. More date nights with my handsome hubby. Going riding on my brand new Ryker this year now that I'm officially endorsed and licensed (so excited!) Continuing to take care of my mind, body and soul. Continuing to believe in myself, my strength and my resilience. And reaching a huge goal I set for myself 1 year ago. Everyday I'm closer, this year I'll achieve it! So whether it's just another day for you, just try to remember for others it's a new start, a new goal, a big change, or new experience. We all start somewhere. And last, I would just like to thank the community, my friends and family, my awesome clients and those who send me messages, engages and motivates me to keep going and continue to inspire and lead by example. Thank you! 😘 ❤

Transformation Tuesday. Everyone's transformation is different, this is mine. As we come to the end of 2021 I'm pretty effing proud of where I'm at and the progress I've made in the past year. 💪 For the past year (actually 2 since Covid) I've been lifting alone in my garage. It's been hard, not going to lie. I'm my own cheerleader, coach, motivator, and athlete. That takes a separate discipline that not a lot of people have. Most need and want that environment in order to workout. They can't do it alone. And I'm a people person. I love being social and being around others. But in my garage and my alone time I've learned and I've pushed myself harder than when I had someone cheering me on. So much progress and improvements and growth. I didn't get lost in comparison or competing against others. Just me wanting to be the best version of myself. I've had good days and bad. But ultimately I remind myself how far I've come. I remind myself of the badass I am. I can deadlift, backsquat and bench more than I did last year. And next year I see even more growth and potential! 💪💯 I remind myself of the bold, strong, confident, beautiful body I've built from that once extremely overweight, depressed, unmotivated, and uncomfortable person I once was. I see the goals I've created for myself and keep going. I've harnessed the power of positivity and strength in myself for myself. 💜 You too have the power to do the same. Start the year and end it happy with your choices and stronger than ever! All it takes is for you to believe and be open to try and keep going good days and bad. If you're not the person you want to be, I'm here to tell you that it's never too late to start. 46 and going stronger than ever! #transformationtuesday #weightlosstransformation #weightlossjourney #gymmotivation #weightlossstory #weightlossgoals #podiumnutrition #weightlosstips #powerbuilding #girlswhopowerlift #liftheavytillitsnotheavyanymore #youarenotdoneyet

Transformation Tuesday. Everyone's transformation is different, this is mine. I found crossfit when I turned 40. Before that I never played any sports, touched a barbell or any dumbbells. I wasn't really physically active. I had just lost a little weight running on my treadmill at home and was getting bored. A friend suggested I try it. I took 1 class and was addicted. I worked out 5 sometimes 6 days a week. I loved it. Slowly over the years my strength increased but so did my weight. The reason my weight went up was because I was hungry all the time. My metabolism changed, it got better but my food habits had not. So what I was eating wasn't the best food choices. There was no balance. It wasn't until I competed in my 1st powerlifting competition that my weight bothered me again. I loved getting stronger, seeing my deadlift increase and my backsquat. What wasn't was my endurance. I could not run long periods, or do burpees fast, or anything that required speed. And I couldn't do any pull-ups to save my life. For me, I knew I had to make better choices. For me, I wasn't happy with where I was mentally or physically. So I did. Since that moment I learned the difference between overexerting yourself doing crossfit for a good workout and working out efficiently. I not only lost weight and have maintained it, I've learned how to build a little muscle. Which at 45 is hard! I learned to eat better, not perfect but balanced! I hear all the time from girls who do crossfit that they rather be strong than skinny. Let me tell you, you can have the best of both worlds. My deadlift has increased, my squats, my bench. I can run miles and not feel like I'm dying. I can do strict pull-ups. I can do it all because my mindset is different, my persistentance, and so is my commitment. My journey is never over. I'll forever be putting in the work to make right choices. To move my body. To eat things that fuel my body but add in my favorite foods too. None

Transformation Tuesday. Everyone’s transformation is different. This is mine. Don’t settle for where you are or float around in a body you are not happy with, fight for where you want to be. Don’t settle because you feel you aren’t good enough, keep going because you are not good enough YET! In life, you don’t quit halfway driving to your destination because you are not there, you keep driving because you are not there YET!You keep driving until you get there, right? Same with trying to lose weight. You don’t quit when you have a bad day, you keep going! How do I keep going? I know what it’s like to be overweight and that’s enough motivation to never go back! I was not happy in my body at almost 200 pounds. I was not happy telling my husband not to take pictures of me. Memories sadly I’ll never get back. I was not happy eating my feelings and not addressing them. The best decision I ever did was ditching my own pity party and excuses and just KEEP GOING! I DIDN'T QUIT when it got hard or when I had a bad day. Let me ask you, how many times have you spoken these phrases to yourself? “I’ll just eat what I want today because I had a bad day and then I’ll eat salads the rest of the week, I promise.” “I’ll just take a break today and then I’ll work out twice a day for the rest of the month.” “I’ve had a great week, this weekend I’m going to just relax and then start my diet again next week.” “I’ve already ruined my diet, I may as well eat whatever I want and just quit.” “I’ll just purchase larger clothes, it’s no big deal.” Don’t settle for less than you deserve! Don’t settle being complacent because you are scared of change! If I could do it in my 40’s and get told all the time I’m aging backwards. You can too! Your health on the inside shines on the outside. Age is a number that you can’t change, your weight is a number that you can!!!! With that being said progress is rarely linear, where one

Transformation Tuesday. Everyone's transformation is different. This is mine. I don't know how many times I heard myself when I was trying to lose weight or others say I've only lost 1 pound, or 5 or 10. Only?! When it comes to losing weight, fat to be specific, very few people understand exactly what a pound, five pounds or 20 looks like. Let me put things in perspective. Five pounds of body fat looks like half a watermelon, a bag of potatoes, sugar, or flour. It may not seem like much, but five pounds is a lot of weight to shift. It's not just stored around your belly and thighs, it's embedded between all your internal organs too. And losing five pounds could ease pressure on your joints, it's keeping your blood sugar in check, and you're decreasing inflammation in your body. Imagine the other health benefits when you lose more? Every pound you lose you are improving your sleep, your workouts, your strength, your overall health and your whole demeanor changes! Five pounds of body fat might not sound like a big deal but the potential health implications of losing that much weight are SIGNIFICANT! Next time you get frustrated and discouraged please remember what five pounds looks like. Remember the health benefits you're getting from losing that fat. It won't happen overnight but be patient and keep showing up. No matter where you're at with your weight loss journey, if you have another 5, 10 or 20 pounds to lose. Take one day at a time, one meal and one workout! If I can do it, YOU CAN! www.podiumnutrition.fit #transformationtuesday #weightlosstransformation #weightlossjourney #naturalweightloss #transform #weightlossstory #weightlossinspiration #fatlossresults #weightlossgoals #beforeandafter

Happy Valentine’s Day! ❤ Even on this day we still meal prep. It's part of a routine that you keep up if you want to stay consistent and see results. So no excuses. If you want to lose weight, you gotta try! This week we're mixing it up again. I like doing this so we don't get tired of eating the same thing. This week we're having carne asada in some of the lunches and garlic chicken cooked in chicken broth in the others with teriyaki vegetable stir fry and jasmine rice. Yummers! 😋 Remember, make meals you'll eat and you'll enjoy and are filling. If you need ideas for meal prep or have questions on how to lose weight without any restrictions message me. Website: www.podiumnutrition.fit #podiumnutrition #podiumnutritionandperformance #macros #healthy #nutrition #mealprep #consistency #foodisfuel #mealprepideas #easymeals #iifym #longtermsuccess #losingweight #weightlossstory #weightloss #fatloss #powerlifting #crossfit #bodybuilding #nutritioncoach #weightlosstransformation

Guess what time it is friends? It's meal prep time. You have choices in life. One of those is what you eat. You can choose to continue to eat unhealthy or you can change it. You don't have to make big changes to see results. But you do have to make changes to see them. This week we're mixing it up again. I'm having lowfat creamy lemon garlic shrimp and gnocchi with broccoli. The other meals are shredded beef, jasmine rice and broccoli. Yummers! 😋 Remember, you're in charge of your meals. Make meals you'll eat and you'll enjoy and are filling. If you need ideas for meal prep or have questions on how to lose weight without any restrictions message me. Website: www.podiumnutrition.fit #podiumnutrition #podiumnutritionandperformance #macros #healthy #nutrition #mealprep #consistency #foodisfuel #mealprepideas #easymeals #iifym #longtermsuccess #losingweight #weightlossstory #weightloss #fatloss #powerlifting #crossfit #bodybuilding #nutritioncoach #weightlosstransformation

Guess what time it is friends? It's meal prep time. I know meal prep can be intimidating but it shouldn't be. You are in charge of how easy or difficult you want it. I might make it look easier only because I've been doing it longer. Once this quarantine is over and we can get back to visiting and being around others I'm going to start teaching smaller groups how it can be done in under an hour! And the different ways it can be done. With little to no stress! Who's ready? This week we're mixing it up again. I'm having shredded chicken I cooked in my instapot for 20 minutes with 1 tablespoon Hawaiian teriyaki sauce with a side of pineapple to mix in, and diced sweet potatoes. The other meals are lean ground beef, jasmine rice, fat free refried beans with broccoli. Shredded chicken with 1 tablespoon Hawaiian teriyaki sauce with a side of pineapple, jasmine rice and broccoli. Yummers! 😋 Remember, you're in charge of your meals. Make meals you'll eat and you'll enjoy! If you need ideas for meal prep or have questions on how to lose weight without any restrictions message me. Website: www.podiumnutrition.fit #podiumnutrition #podiumnutritionandperformance #macros #healthy #nutrition #mealprep #consistency #foodisfuel #mealprepideas #easymeals #iifym #longtermsuccess #losingweight #weightlossstory #weightloss #fatloss #powerlifting #crossfit #bodybuilding #nutritioncoach #weightlosstransformation