Kelly Phu- Phudie

03/08/2020

New Client Story! 🍍

"I worked with Kelly for 3 months, and it was honestly the best thing I could've done. I started out this journey expecting to just get head knowledge but ended up having a change of heart as well. My relationship with food has always been unhealthy and really self deprecating. While working with her I learned to be more kind to myself, I learned to love the journey, and how to look at myself and my eating habits honestly and with grace. I've made leaps and strides with how I feel with food and I'm on the road to no long[er] punishing myself."

I am SO proud of Hanna not only for changing the way/what she eats but also for being open and honest in changing her relationship with food. I learned SO much from Hanna and can't wait to watch her continued journey.

Read the rest of her story here: 👇

https://phudie.com/hanna-d-story

In my journey with Kelly I learned so much about nutrition and so much about myself. I learned really basic information which helped me to learn that I can eat healthy even in my busy lifestyle. I learned more about macros and fun little things about how certain foods affect the body. I learned a lo...

28/07/2020

Pregnant in a Pandemic

A lot of letting go and grieving unmet expectations of a ’typical’ pregnancy:
>Telling friends and family the exciting news in person rather than on Zoom
>Having my husband present at major appointments and ultrasounds
>Enjoying a standard baby shower, gender reveal, and baby moon
>Showing off the bump in public and getting random congrats
>Experiencing increased anxiety and fear of the unknown and at times major feelings of isolation

This time has been far from what I ever expected it to be and yet with all the frustrations, hormonal breakdowns, and a few pity parties

This reality has allowed me to be incredibly present
To create, as I like to call it, my own little pregnancy bubble

It’s allowed me to soak in the little moments and milestones
To focus on and give attention to what truly matters

It’s given me the time to get to know myself on a deeper level
To challenge my values and have difficult conversations

It’s allotted for extra naps and quality time with Phu
To enjoy this time of it just being the two of us

It has taught me to trust, to surrender, to let go
And for that I am grateful to be pregnant in a pandemic 💛

30/05/2020

Last of the bloopers because tomorrow is the last day to sign up for the Nourish & Flourish Refocus!🍍

And I’m super excited to dig into the hot topic of fasting over the 21 Days!

Sign up here: https://phudie.com/nourish-and-flourish-challenge

(PS: can you spot the baby bump? 👶🏻)

24/05/2020

GUESS WHAT!? 🤩

The Nourish and Flourish 21 Day Refocus starts next Monday (June 1st) and there are still a few spots left!

This is not some 21 day restrictive quick fix...

It's truly designed and intended to help give you the tools, knowledge, accountability, and application to help you build a base and truly feel empowered through food!
..

What's Included:
-Daily educational emails and videos on topics various nutritional topics like building a plate, fueling for your workouts, and breaking the diet cycle
-Simple meal ideas & recipes
-Access to a daily point system (hello accountability!)
-Daily at home workouts (bc movement is magic)
-Useful resources to help you further understand the "how's" and "why's"
..

Join in so you can (you guessed it 😉) NOURISH and FLOURISH!🍍

Sign up and learn more: https://phudie.com/nourish-and-flourish-challenge

19/05/2020

darling, the moon is still the moon in all it's phases 🌑🌗🌕
From working with clients and doing some of my own inner work I've learned that change comes in phases. Yet, as a culture we are sold quick fixes. We're taught that we can skip necessary phases, that it's a one and done deal, and that we're not equipped to do it on our own.

It's a journey and I think it's time we start to respect that journey, respect our phases. When it comes to nutrition these are the phases I believe are necessary to make impactful and lasting change:

Phase 1: Building Your Base with the Basics: Learning and implementing the fundamentals of healthy nutrition so that you have a strong foundation to always fall back on.

Phase 2: Strengthening Your Relationship with Food: Measuring progress outside of the scale and outward appearance. Focusing on the purpose of food rather than just calories.

Phase 3: Fine Tuning Your Habits with Reflection: Recognizing emotions and triggers around food and ultimately certain habits and triggers deeper than food. Learning how to make this a lifestyle.

Phase 4: Recognizing Your Power WithIN: Realizing that the real work is internal, not external. You are fully capable.

Remember that this is YOUR journey. Your phases will look different, your challenges will be different, your timing will be different..and that's the beauty of it. As you go through these phases keep in mind that as you evolve you are always enough. Be patient, trust the process, and respect your phases.✨

18/05/2020

For realz though 🙄
As life starts to shift back to "normal" I feel that it is more important than ever to revisit and master the basics.

There's a high chance we'll start to be sold quick fixes (like juice cleanses) telling us how to lose the "quarantine 15". We all know there is no such thing as a sustainable or healthy quick fix. Change comes from daily decisions, choices, re-creating habits, and building a strong foundation.

The choices we make create the habits and understanding the WHY behind those choices are what ultimately creates sustainable change!

Which is why I am SO EXCITED to announce the Nourish & Flourish 21 Day Refocus starting Monday, June 1st!

This refocus is designed to help you break the diet cycle, quiet the noise, and learn why it’s so important to eat whole, real foods that nourish your body. As well as learn how to actually implement healthy nutrition in your life and how you can flourish by fueling your body properly.

Learn more by clicking the link below:

https://phudie.com/nourish-and-flourish-challenge

Also feel free to DM me with any and all questions.

I truly hope you’ll be a part of it!🍍
*$10 of every purchase will be donated to The Community Food Bank of Arizona*

15/05/2020

As we start to transition back into "normal" life know that understanding and getting back to the basics is now more important than ever.

There's a high chance that we'll start to see quick-fix and extreme diets being promoted to help you shed the "quarantine 15".

First of all know that however you've coped/are coping with this weird time is okay, it was and will continue to be a trying time for all of us, give yourself some grace.💛

Second of all, recognize that there is no such thing as a healthy or sustainable quick fix.

The Nourish & Flourish 21 Day Refocus is a chance for you to break the diet cycle, quiet the noise, and learn why it’s so important to eat whole, real foods that nourish your body. Learn how to actually implement healthy nutrition in your life and how you can flourish by fueling your body properly. Most importantly build a strong foundation of healthy nutrition so that you always have a base to fall back on no matter what life throws at you.

If you are interested and want to learn more click below and let’’s Nourish & Flourish together!🍍

https://phudie.com/nourish-and-flourish-challenge



*$10 of every purchase will be donated to the Community Food Bank of Arizona*

22/04/2020

🌎💛

06/04/2020

Right now we’re living in an incredibly stressful time, where there is so much worry, so much fear, so much uncertainty.

Even though times are still weird, sad, and unknown I feel like we are all adjusting in our own ways to this ‘new’ way of life because we are resilient and stronger than we know 💛..
An important question we can all ask ourselves during this time is “How can I best SUPPORT my body today?”
Or more generally “How can I best support mySELF today?”

This will look different for everyone and that’s okay! Start to tune into what your body/soul is telling you, listen to it, work *with* it.

For me supporting myself/body looks like:

•Doing something each day that brings me joy and grounds me. Examples include journaling, sitting outside in the sun, listening to taking 30min to sip my coffee, limiting social media/screen time etc.
•Sleep and lot’s of it! There’s no need to wake up early to get free parking at the gym so I’m welcoming the extra zzz’s
•Consuming majority nourishing foods not because I’m afraid of weight gain but because those foods make me feel and fuel good! And honestly sometimes comfort foods are what make me feel good in the moment
•Movement not to burn off quarantine snacks but because it just feels so damn good to get out of my head and move my body!
•Extra walks and cuddles with the cutest little buddy 🦊..
How can you best support your body and self today?😊

29/03/2020

Yesterday felt HEAVY

All of these questions, fears, and worries surfaced; what if I lose my job, am I doing enough right now, I should be doing more, I miss my family, what if, what if, what if..

And this is not to say that my whole world is crumbling down like I know it is for so many others who are living in so much fear, worry, and unknown day to day.

And I think that’s why it feels so heavy…we are all impacted by this ominous black cloud right now. Each feeling the effects differently but we also feel it collectively…it’s a shared heaviness.

When it feels HEAVY, let it feel heavy
sit in the s**t, feel the feels, cry it out
instead of creating a bubble of ignorant bliss or by doing, doing, doing to quiet the emotions
And then shift your focus

Even with all the darkness there is SO much light
and so much good that already has and will continue to come out of this…

We’re being called to shift our priorities and define them outside of societal norms
We’re being called to be more present with ourselves and those around us without the usual distractions
We’re being called to appreciate and find solace in nature
We’re being called to support our local businesses and find more compassion and kindness for the “little” guys
We’re being called to care for the collective rather than the individual
We’re being called to connect with our distant friends and family and to truly appreciate the time we have together in person
We’re being called to take pleasure in the simple things of life
We’re being called to step outside of the rat race and instead just be

And the list could go on which is the most beautiful and comforting part of all of this.

“Through darkness comes light, through fear comes love and through pain comes triumph. This is the triumph of the human spirit; it is not in a select few, it is in every one of us.”
-Mary Paleologos

What good have you seen come from all this? Let’s spread some light✨💛
@ Blackett's Ridge Kelly Phu

25/02/2020

The basics will never fail you.

Trends, fads, and extremes will.

Just sayin 🤷‍♀️

21/02/2020

This picture really says it all 🤩!!

Kelly is such a strong, kind, stunning, and powerful woman (inside and out) and to see those traits really come into light during our time together was absolutely incredible.

In her story (which you can read in the link below) Kelly accredits her success to honesty and patience.

I also have to attest to her consistent and intentional effort. Kelly didn’t go into this process looking for a quick fix or some kind of magic pill. Everything that we talked about Kelly made a priority and followed through with effort. That is why she did and will continue to see success in her health and overall quality of life. It’s not because I had some magic secret to nutrition or working out it’s because she put the work in, actually implemented the tools, and trusted the process.

Like I’ve said before no one can do the work FOR you. Yes coaches, templates, education etc. serve a purpose but eventually we have to turn inwards and recognize that we have to do the work ourselves and that everything we need is already within.

I am so incredibly PROUD of Kelly and grateful to have gotten to know and work with her🍍



And can I just get a big HELL YEAH 🙌 for strong and empowered women! We are forces of nature and when we start to tune into that (each in our own way), magic happens.✨

05/02/2020

Hydrate before you caffeinate ☕️ ..
It’s the little things we do -consistently over time- that make the biggest differences.

For instance drinking a glass of water with a squeeze of lemon and a pinch of salt first thing in the morning BEFORE that glorious cup o’ joe can help support proper hydration, digestion, and cortisol fluctuation.

To break it down:
1. The water obviously hydrates you, but did you know we also need electrolytes to help our cells absorb water aka actually hydrate?! That’s where salt comes into play as it contains sodium an important electrolyte💦

2. Lemon juice can help rev up your digestive juices (like bile) as well as help you drop the kids off at the pool (via peristalsis)🍋

3. Ideally when we wake up our cortisol (stress hormone) is at it’s highest and gradually decreases throughout the day, but due to our high stress ‘sleep when I’m dead society’ that’s typically not always the case. If we’re overly stressed, not sleeping well, overtraining etc. chugging coffee first thing in the morning can lead to cortisol overdrive which over time can leave you feeling more tired, relying on more and more coffee perpetuating the caffeine cycle. 🥱 [Read more about this on the blog. Link below]..
For the rest of February I encourage you to commit to drinking a glass of water before your cup of coffee every morning!

Take notice of how you may start to wake up easier in the mornings, how your energy is better midday, and/or how you might not need that cup of joe to go 💩..
ProTip: tablets are a super easy way to get electrolytes. Plus they make your water taste, well not like water 🙃

@ Tucson, Arizona

31/01/2020

“Darling, the moon is still the moon in all of it’s phases.” 🌒..
Just like the moon our life consists of phases. Every phase looks different yet is necessary to navigate through in order to evolve and create impactful change.

Too often we’re sold quick fixes telling us we can skip necessary steps, that we can’t do it on our own, and that we don’t have to do the actual work.

So we search externally hoping that someone or something else can provide the answer.

This diet is the answer. This 30 day challenge is the answer. This workout program is the answer. This number on the scale is the answer. This health guru/influencer is the answer.

And all of those things serve a purpose in certain phases but eventually we have to turn inwards and recognize that the answers we’re searching for come from and have always been within✨

22/01/2020

You Are What You Eat 😋..
Everyday thousands of your cells are replicated from old cells that are damaged or worn down. New cells are made from nutrients- aka the food you eat!

Eating whole, quality foods provides your cells with the appropriate building blocks to make new functioning cells.
Proteins aid cells in energy production, help repair DNA, and maintain your cells membrane.
Fats (Omega 3’s) give your cells structure and shape.
Vitamins and phytonutrients support energy production and act as antioxidants to help protect your cells from free radicals.
The foods you eat literally determine how you function on a day to day basis.

Fuel your body, your cells, and your brain with nourishing, whole foods that support the highest quality of life🍍
[Chicken Burg.Roasted Bnut Squash.Sautéed Kale.Sautéed Mushrooms.Micro Greens.Avo]

15/01/2020

Use the ICE Method to reach all of your health, fitness, and nutrition goals this year! All you have to do is eat your meals completely frozen and you’ll magically burn body fat, build muscle, sleep better, and finally be able to live your best life.

Psyche, we all know that’s not how it works. We create actual and impactful change by
setting the INTENTION
making the CHOICE
and most importantly putting forth the EFFORT
aka ICE (btw effort does not mean perfection, it means consistently doing the dang thang)..
🔸Want to eat more veggies?
First set the intention to do so ➡️ make the choice to fill half your plate with veggies at your meals ➡️ then actually follow through with the effort of buying, prepping, and eating said vegetables.

🔹Want to increase the quality of your food intake?
First set the intention to do so ➡️ make the choice to buy fewer processed/packaged foods ➡️ then actually follow through with the effort of ridding your pantry of those foods, saying no to those foods, and purchasing said quality foods.

🔸Want to get better sleep?
First set the intention to do so ➡️ make the choice to get in bed an hour earlier ➡️ then actually put forth the effort by setting a bedtime reminder to wind down and limit blue light before said bedtime...
There’s no such thing as a magical quick fix that will do the work FOR you. And quite frankly the effort is the hardest of the three at first but it’s also how we create the most impact in building and establishing habits that eventually become an ingrained part of our life🍍
[Pictured a super simple and delicious meal with lots of veggies: Grill some chicken, sautée frozen cauliflower rice, onions and stir fry veggies in some ghee. Season with salt, pepper, turmeric, and whatever else your heart desires. Put it all in a bowl, top with coconut aminos, add some avocado, and put the effort in to eating and enjoying it 😉]
@ Tucson, Arizona Kelly Phu

08/01/2020

Proud is an understatement🍍..
Heather didn’t go into this process looking for a quick fix or wanting to just be told what to do. She came into it looking for education and tools to make health a sustainable part of her LIFE.

One of the things that she said to me at our final check-in was “I realized it’s okay to feel nourished” and at that moment I couldn’t have been more proud of her.

As women we get this message that we need to restrict, we need to eat less, to be less and it’s a huge hurdle to get over. When we learn to work with and fuel our body instead working against it we can create impactful change.

This is just the beginning for Heather. She has a heart of gold, determination, and the tools to evolve. I am so excited to see where she is a year from now as this is a lifelong journey.

Her story is a powerful one especially as we are finishing the first week of the New Year. Maybe we set some unrealistic resolutions or feel desperate to go to the extremes because we aren’t “there” yet. I encourage you to read her story and rest knowing that it is a journey and when you trust the process, stay consistent, and believe in yourself magic happens.✨..
Read her full story through the link in my bio...
I am also extremely grateful to Mike (and the whole team: Jin and Dr. Mehrabani) for their heart to educate and for letting me be a part of this transformative journey.
@ Tucson, Arizona Heather Perrin

07/01/2020

Make 2020 the year
That food no longer triggers fear

Let the ‘all or nothing’ approach disappear
As consistentcy and balance is to what you adhere

No need to go from low to high gear
Start simple and small my dear

Don’t believe everything you read or hear
Nutrition isn’t as complex as it may appear

Say no to extremes that cost you a leg and an ear
And restrictions that cause more than a few tears

I’m not saying it will come without effort or the will to persevere
Especially on days where progress seems non existent and unclear

Know that you are fully capable to approach this frontier
It starts with the basics which sounds so simple but it’s sincere
This will allow you to create habits that don’t feel as severe

Take it day by day and soon food will no longer trigger fear
2020 is just the start to ending the diet cycle year after year🍍