nutrition coaching Archives

Posted on June 25, 2016 July 20, 2017

How to Stay Motivated

How to Stay Motivated: Do it Your Way

Article by Olivier Poirier-Leroy of YourWorkoutBook on How to Stay Motivated

Social media can be a real son of a bee sting. Sure, it helps us stay in touch with friends and family, but it also shows us the endless trove of workout pictures from our gym addict friends, which tend to make us feel even worse about ourselves. And so we try to do what they do.

First mistake, bucko. Odds are you already know what works best for you.

“I think the most important part about motivating clients is to let them lead the conversation,” says Kelly Gibson, CPT, of Kelly Athletics on how to stay motivated.

“They know what works best for them, they just need someone to hear that they understand and support their beliefs. Once there is a mutual understanding, it is a good time to introduce clients to ideas of what foods and exercises might help them on their path.”

Remember: we all respond differently according to interests, exercise history, and everything else that goes into making us a special little snowflake. Embrace your individuality and stick with what you know that works instead of trying to emulate what someone else is doing.

If you like my motivation style so far, try a FREE consultation to see if my Nutrition Coaching services would be a good fit for you! I’d love to hear from you and help you find your motive.

Check out 14 more tips on how to stay motivated here.

Contact Me for More Info:

Posted on May 9, 2016 July 20, 2017

How to Overcome a Weight Loss Plateau

How To Overcome a Weight Loss Plateau
Are you constantly exercising, dieting, and still can’t get past your weight loss plateau?!

Here are some tips on how to manage this:

1. Weight gain does not mean fat gain. Assess the food you are eating because calories are not always the cause of weight gain. Sometimes bloating can come from too much sodium, or being a bit constipated or backed up. If you eat more whole foods and less processed foods, you can reduce your sodium intake and increase fiber intake to flush out the added weight rather quickly.

2. Nutrients you are getting – are you missing something from your diet? take multivitamin or supplement if you are lacking.

3. How much water do you drink? If you are dehydrated you can easily overeat or your body will hold more sodium, again creating a bloated unhappy feeling with potential weight gain. Cleansing can help get rid of toxins, so drink your water at every meal and consider a 3-day Shakeology Cleanse or Thisilyn Cleanse. (I have had positive results with both of these, but no I do not sell them).

4. Take multiple measurements – body fat %, circumference measurements, and the scale. Don’t always rely on one number because you could making improvements in one place and not another! The scale is sometimes a false reading of your true progress and can make you think you are getting fat when you are actually losing fat, holding water and/or building muscle.

5. How hard are you working? Increase the intensity of your workouts to burn fat faster, such as high intensity interval training or HIIT workouts. Lifting heavier weights can also increase your metabolism for up to 36 hours. Walking or jogging for an hour can be a waste of time if you aren’t burning fat. If you want to know why click here.

Written by Kelly Gibson on November 30, 2012

Contact Me for More Info:

Comment with how you plan to fight through your next weight loss plateau!

Posted on April 6, 2016 July 20, 2017

Benefits of Phytonutrients

Benefits of Phytonutrients

Phytonutrients are organic yet chemical-like substances only existent in plants such as whole grains, fruits, vegetables, legumes, teas, and nuts. Although they are not “essential” for human life, the benefits of phytonutrients are their health-promoting properties. Phytonutrients come in many classes, such as flavonoids, carotenoids, and phytoestrogens.

3 Foods with Phytonutrients: Moringa, Chlorella, and Spirulina

If you are wondering “why would I eat these?” let me explain the benefits of phytonutrients. Flavonoids are compounds that are known to have antiviral, anti-allergic, anti-inflammatory, and antioxidant affects on the human body. Carotenoids are naturally occurring pigments responsible for coloration of fruits and vegetables. They provide a source of vitamin A, protect the body from free radicals, and are known to lower mortality rate from chronic illnesses. Phytoestrogens are compounds (most notably contained in soy) that mimic the function of the hormone estrogen, and is known to lower risk of osteoporosis, heart disease, and breast cancer.

“Moringa is a nutrient-rich superfood that’s packed with more vitamin A than carrots, more calcium than milk, more iron than spinach, more vitamin C than oranges, and more potassium than bananas. No wonder moringa is considered to be one of the most nutrient-rich plants on earth. Moringa has natural anti-inflammatory and antibacterial properties and is known to promote energy, vitality, athletic performance, and weight loss, while boosting the immune system and protecting against disease.

Spirulina – this high-protein blue-green algae superfood can help boost your immune system, as well asregulate cholesterol and blood pressure levels. Spirulina is one of the few plant sources of vitamin B12, and provides high concentrations of amino acids, chelated minerals, pigmentations, rhamnose sugars (complex natural plant sugars), trace elements, and enzymes—all in an easily assimilable form.

Chlorella is a blue-green algae superfood that has an amazing ability to cleanse the blood, digestive system, and liver of toxins and heavy metals. It regulates blood sugar, helps lower cholesterol, promotes healthy blood pressure, heals wounds, enhances the immune system, and battles free radicals. Chlorella also contains high concentrations of iron and B-complex vitamins.”

Need more info on how to increase phytonutrient intake in your diet, try Nutrition Coaching with Kelly Athletics!

Contact Me for More Info:

Posted on May 9, 2014 March 9, 2017

Oil-Free Avocado Bruschetta

Try this Homemade Appetizer!

avocado-bruschetta-fully-vegan — Avocado Bruschetta is Delicious!

Ingredients:

1 whole avocado1 tsp lemon juice
4 slices gluten-free bread (I recommend Brown Rice Loaf)
3 roma tomatos
1 tsp basil
1tsp onion powder
1tsp garlic powder
dash salt + pepper

Instructions: Toast gluten-free bread, then cut into fours and place on a large plate. Cut an avocado in half, toss the seed & scoop out all of the fruit. Mash the avocado in a small bowl and mix in lemon juice to make a quick guacamole. For a smooth guacamole, use an electric mixer. Spread the guacamole onto the bread squares. Next, cut off the ends of the tomatos and chop into small 1/2-inch chunks. Add spices and blend together. Scoop tomato mix onto the bread squares. They are ready to eat! Tip: The juices from tomato and the healthy fats from avocado make this appetizer taste delicious without adding oil or cheese.

For more tips on Gluten-Free eating, try Nutrition Coaching with Kelly!

Contact Me for More Info: