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HOW TO enjoy holiday treats & still have a healthy holiday season 🎄🎊☃️⁣ ⁣ You already know I'm going to say 𝐲𝐨𝐮𝐫 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐲 𝐝𝐞𝐩𝐞𝐧𝐝 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥𝐬 😉⁣ ⁣ For most people, enjoying holiday treats in moderation is a perfect, simple strategy.⁣🧁 ⁣ If you happen to have aesthetic goals (and by no means do I think YOU or anyone needs to have aesthetic goals), then moderation is still a great strategy. ⁣🥧 ⁣ What that looks like will differ person to person.⁣ ⁣ One strategy is to make room in your weekly calorie allotment for holiday treats. If you're going to have a few holiday cookies over the weekend, look to shrink the portion size of a meal or two during the week or cut out a snack here or there. ⁣👍 ⁣ Another strategy if you're someone who tracks, give the item your best tracking guess and move right along mostly focusing on your total calorie goal.⁣🙌 ⁣ Potentially the 𝐛𝐞𝐬𝐭 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐲 is to simply savor the "treat" in good company and focus on truly tasting and enjoying it. Then 𝘱𝘳𝘰𝘮𝘱𝘵𝘭𝘺, don't give it another thought ☺️ ⁣ #hellostrength #healthyholiday #appleciderdoughnut #appleciderdonut #healthylifestyle #flexibledieting #iifym #calorietracking #macrotracking #intuitiveeating #healthygoals #healthyish #happyholidays #holidaytreats #onlinepersonaltrainer #yycfit #yum

Full day of eating! 🥘I've eaten almost exactly this meal combo for 3 days straight and am loving it ❤️ ⁣ Variety is great, but can also make life more complicated than it needs to be. 👎To make grocery shopping, food prep and cooking easier, eat the same thing for a few days in a row before switching it up. 👍If you track, it also makes that much easier!⁣✅ ⁣ Breakfast: Seedy Bakery Bread w/ Eggs⁣ Lunch: Chickpea Eggplant Bowl⁣ Snack: Greek Yogurt Bowl w/ Banana, Blueberries & Chocolate Chips⁣ Dinner: Chicken Thighs w/ Sweet Potato Fries & Peppers, Onions and Garlic⁣ Dessert: Low Cal Ice Cream (Canada's Halo Top)⁣ ⁣ I need more lunch ideas! What are you having this week?⁣☺️ ⁣ #hellostrength #fdoe #fulldayofeating #healthymeals #flexibledieting #iifym #healthyish #mealideas #highproteinmeals #proteinmeals #mealplan #healthyfood #nutritionplan #nutritioncoach #mealprep #healthygroceryshopping #healthylifestyle

How to get back in your workout routine!⁣💪 ⁣ Whether you go off your normal exercise routine while traveling🚁, need to take a break because you're 😷 or too busy🐝, the best FIRST workout back might not be a 𝘣𝘢𝘭𝘭𝘴 𝘵𝘰 𝘵𝘩𝘦 𝘸𝘢𝘭𝘭 / crush yourself workout. ⁣😅 ⁣ Think about it -- if you make yourself so sore from that workout, how good is your next workout going to be? 👎You might not be able to get in another good workout for a few days!⁣ ⁣ Try easing back into your routine by doing a higher rep, lighter (relative to you) weight full body workout. ⁣🙌 ⁣ Here's what I did:⁣ 1) Chin Up 3x5⁣ 2) Back Squat 3x15⁣ 3) TRX Row 3x12⁣ 4) KB Walking Lunge 3x10⁣ 5) TRX Tricep Ext. 3x10⁣ 6) Band Lateral Walks 3x12⁣ 7) Lying Neutral Grip Row 3x12⁣ 8) Band Hip Extension 3x15 -- worth the effort it takes to get into these ☺️ 9) Handstand Practice⁣ ⁣ Let me know if you give this one a go!⁣🙌 ⁣ #hellostrength #workoutroutine #workoutplan #workoutprogram #onlinepersonaltrainer #strengthtraining #womenwholift #chinups #travelworkout #workoutroutine #fittip #exerciseroutine

Such a fun, festive, family & friend filled Thanksgiving 🍁🦃🍂⁣ ⁣ We’ve got 3 weeks until (basically) Christmas 🎄🎉🎁 Traveling makes it a little difficult to get in lots of veggies, so idk about you but that’s my focus for the next few weeks!⁣ Who’s with me?? ⁣ #hellostrength #thanksgiving #holidays #tistheseason #healthylifestyle #balance #veggies #eatyourveggies #nutritiousmeals #holidaychallenge

📣Little known facts about abs📣⁣ ⁣⁣ 1) The greatest factor in revealing your abs is your body fat percentage (not how many crunches you do).⁣⁣😳 2) The visibility of your abs is largely genetic. Some people have highly visible abs at 20% body fat, some have to get down to 15% to begin to really see them. We all store our fat differently and have areas where we hold onto fat more than others. ⁣⁣👫 3) Getting down to a body fat percentage where you can see abs may or may not be worth the sacrifice. ⁣⁣⚖️ 4) Hanging leg raises, reverse crunches, ab rollouts and pallof presses are some of the best exercises for core strength and developing abs⁣⁣💪 ⁣ It’s totally okay if you’re goal is to “get abs” — but if on that journey you realize it would be unhealthy, unrealistic or just not worth it for you, there are plenty of other (probably more gratifying) goals in the sea ☺️🐠⁣ ⁣ #hellostrength #onlinepersonaltrainer #personaltrainer #goalsetting #goals #healthygoals #abs #core #abworkout #strengthtraining #liftheavy #workoutmotivation #iifym #iifymwomen #fitnessmotivation

Thankful for great beer and great friends, not necessarily in that order 😉🍻❤️⁣ ⁣ #kcbierco #thanksgiving #kansascity #hellostrength #healthylifestyle #friends #homefortheholidays

My top travel-friendly snacks!⁣ ⁣ --Rx Bar (pumpkin spice preferably)⁣ --Dried Mango⁣ --Premade @kodiakcakes⁣ --Cup of raspberries and almonds⁣ --Pretzel thins w/ hummus⁣ ⁣ Are you a get to the airport with plenty of time to spare or arrive last minute person?⁣ (if you’re the latter you stress me out 🤣) ⁣ #hellsotrength #travel #thanksgiving #thanksgivingtravel #travelsnacks #healthysnacks #healthylifestyle #flexibledieting #iifym #balancedlifestyle #yyc #fittip #fitnesslifestyle⁣ ⁣ ⁣ ⁣

Client: "I always feel like I'm 'being bad" when eating bread."⁣ ⁣ Me: "There are no 'bad' foods, only bad people. Like murderers -- not people who eat bread."⁣ ⁣ ^^This client was wondering if it would be okay to have crackers or toast while fighting the flu! Of course it is!⁣👍 ⁣ There are 3 main things you need to know about carbs:⁣ ⁣ 1) Carbs are not 'bad', some are just more 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘶𝘴 than others. Try to eat the nutritious ones more frequently than the less nutritious ones.⁣🍐🥝🍠🍚 2) Your carbohydrate needs varies based on your 𝘢𝘤𝘵𝘪𝘷𝘪𝘵𝘺 level. The more active you are, the more carbs your body will want/need.⁣🚴🏻‍♀️🤸🏻‍♂️🏋🏻‍♀️ 3) Carbs are delicious. Some carbs are manufactured to be 𝘵𝘰𝘰 delicious, so if you have trouble portion controlling them -- keep them out of the house.⁣🚫 ⁣ Here's a picture of my food in a day featuring lots of carbs plus a pear and @rxbar that aren't shown. I strength train 5-6 times a week and get over 12,000 steps per day. Find your balance of carbs that fits both your happiness and activity level⁣🙌 ⁣ #hellostrength #fdoe #carbs #carbsarentevil #flexibledieting #healthyish #balancedlifestyle #healthylifestyle #activelifestyle #carblover #fulldayofeating #onlinecoach #mealideas #healthymealideas⁣

🎁Holiday No-Hassle Workout Program will be available on Black Friday!🎄 ⁣ Don't let the holidays take over your life!⁣ ⁣ Or do, but just make sure you stay active so you feel energized enough to keep up with all the festivities💃🏻🕺🏻 ⁣ This workout program will get you through a big chunk of the holidays with only your bodyweight and dumbbells⁣💪 ⁣ 10 Weeks, 3-4 workouts per week, bonus ab workouts and video links to me doing all the exercises⁣🎉 ⁣ Pre-Order Today!⁣ (comment below or send me a DM🙌) ⁣ #hellostrength #dumbbellworkout #bodyweightworkout #noequipmenworkout #workoutprogram #holidayworkoutprogram #holidayworkoutplan #holidaygift #giftidea #fitnessplan #onlinepersonaltrainer #workoutplan

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