One of the hardest #legday workouts of my life and I’m DEAD ☠️☠️☠️🖤 These landmines were at the end of a hard lift set and are great for full body engagement. If it doesn’t challenge you, it doesn’t change you!
#backedbyscience#workoutmotivation#strongnotskinny#girlswholift#workout#fitspo#bbg#tiuteam#raleigh#nutrition#iifym#cleaneating#healthylifestyle#macros#booty#leangains#girlswithmuscle#fitspo#bodygoals#transformation#plantbased#vegetarian#vegan#keto#paleo#nodietjustfood
Not the best / not the worst 🤷🏼♀️🤸🏼♂️🧘🏼♀️
Handstands I’m coming for you next!
#backedbyscience#strongnotskinny#nutrition#iifym#healthylifestyle#yoga#raleigh#backedbyscience#wholefoods#eatclean#cleaneat#whole30#homeworkout#strong#bbg#tiuream#paleo#vegetarian#vegan#plantbased#muscle#fitgoals#bodybuilding#fitapo#mindset#workoutmotivation
Focus on YOU💯👏🏼👏🏼👏🏼 #motivationmonday#iifym#flexibledieting#healthylifestyle#macros#bestself#selflove#paleo#keto#plantbased#whole30#nutrition#cleaneating#eatclean#fitgoals#tiu#bbg#tiuteam#raleigh#workout#instagood#picoftheday#fitspo#mindset#motivation
#Zoodles with tempeh marinara for that #plantbased high protein #lowcarb option💫 @anthony_raleigh I’m looking at you 👀
#macros#vegetarian#vegan#healthyrecipe#whole30#nutrition#nutritionist#fatloss#transformation#picoftheday#leangains#abs#bodygoals#bestself#iifym#bodybuilding#bbg#tiu#tiuteam#raleigh#keto#paleo#skinnytaste#healthyrecipe#workoutmotivation#fitspo#protein#healthylifestyle
Rainy Saturday night #postworkout dinner at home was @gourmia air fried flounder, asparagus & fingerling potatoes. That air frier is a game changer 💯 Still getting the hang of what to make in the air frier so gimme all your favorite foods & recipes! 🙏🏼 👇🏼👇🏼 #healthyfood#intuitiveeating#iifym#paleo#postworkout#health#healthylifestyle#tiuteam#nutrition#nutritionist#bodybuilding#bodygoals#bestself#healthyfood#whole30#glutenfree#macros#cleaneating#bbg#muscle#eatclean#workout#healthydinner#healthychoice#foodisfuel#raleigh
New Year. New best friend 🐾💗 Beaufort “Beau” loves food, morning walks, downtown Raleigh, car rides, and socializing as much as I do. He💯thinks he’s a human and stares at himself in the mirror or window regularly. He’s only 11 weeks and is SO smart - knows his basic commands and is 98% potty trained. Still working on that other 2%🙏🏼😬 #veterinarian#goldendoodle#goldendoodlesofinstagram#doodlesofinstagram#raleigh#bestfriend#instagood#licoftheday#puppy#newpuppy#goldenretrieverpuppy#goldens#pawents #puppyoftheday#raleighnc
Happy 2019 beautiful people🎉 Here’s to health, peace, love (including self!), friendships, & gratitude 🙏🏼If you are one for resolutions or hard lines, diet resets, weight loss challenges, remember that long term CONSISTENCY & ROUTINE outweigh short term intensity, every year, every time. •
#mindset#motivation#2019#diet#whole30#weightloss#healthyfood#nutritioncoach#workout#newyearsresolution#resolutions#raleigh#selflove#instagood#picoftheday#healthylifestyle#strong#bbg#tiuteam#paleo#vegan#vegetarian#keto#newyear#newyears2019#healthyfood#dietreset
Going into 2019 like 💃🏼 *
#newyear#instagood#picoftheday#goals#entrepreneur#bbg#iifym#tiu#paleo#vegan#vegetarian#plantbased#nutrition#health#bodygoals#instafit#fitnessmotivation#motivation#glutenfree#otf#fitspo#raleigh#healthylifestyle#diet#whole30#lifestyle#fitnessmotivation#healthyeating#bestself#intuitiveeating#flexibledieting
Snowpocalypse2018 has forced me into full Betty Crocker mode 💁🏼♀️We have been SO BUSY recently with work and traveling that I usually meal prep and eat the exact same foods so I don’t have to think. Also the @wholefoods hot bar comes in clutch regularly😁Since I haven’t been able to leave the house the past two days I pulled out my recipe box and made some healthy meals that I don’t usually get to enjoy most weeks. Last night was my Yiayias greek lentil soup, @instantpotofficial style and it was AMAZING. This morning was paleo pancakes. Tonight was lemon garlic seared scallops with brown rice and asparagus. Being Greek I grew up in the kitchen and I love healthy cooking. It’s honestly a reminder to not let the things that bring you joy to go to the wayside because life gets hectic. It’s those little things that give you life ✨
#healthylifestyle#healthyeating#iifym#intuitiveeating#macros#wholefoods#whole30#nutrition#nutritionist#plantbased#vegan#vegetarian#paleo#intermittentfasting#workout#tiuteam#instagood#picoftheday#instafood#healthyrecipe#motivationmonday#cooking#bestself#healthyliving#fitnessmotivation#bodygoals#bodybuilding#mealprep#weightloss#raleigh
For almost 7 years I lived in scrubs - all during vet school and into my internship and private practice. Nowadays I’m usually in business casual, running between meetings, academic seminars, and guest lecturing, but on days like today, and every now and then I get to suit back up 🤓👩🏼🔬 🐶🐱@wearfigs #researchscientist#veterinarian#doctor#research#nutrition#healthylifestyle#healthy#fitspo#raleigh#nutrition#nutritionist#healthyfood#iifym#macros#intuitiveeating#paleo#vegan#vegetarian#glutenfree#fitspiration#whole30#fitnessmotivation#wellnesswednesday#instagood#picoftheday#publichealth#nutritioncoach#nutritionpolicy
Up and at it early enough to see this beautiful 🌅 5:30am workout done, ☕️, and 💻 all before 7am 🙌🏼 Getting done with work early and heading downtown later for #firstfriday! What are you guys up to this weekend?
#productivity#mindset#bodygoals#hustle#nutritioncoach#healthcoach#eatclean#cleaneats#workout#fitspo#bodybuilding#raleigh#iifym#paleo#whole30#vegan#vegetarian#foodstagram#fitnessmotivation#healthyeating#dietfood#local#friday#motivation#fitnessmotivation#healthylifestyle#fitnessjourney#bestlife#bestself
The @rwjf just released their 2018 State of Obesity report 🙀😡 The adult obesity rate was at or above 35% in 7 states, and at least 29% in 29 states.
Check it out here:
https://stateofobesity.org
#makeamericahealthyagain#weightloss#nutritionist#healthylifestyle#foodstagram#fitnessmotivation#instagood#picoftheday#healthyoptions#nutritioncoach#weightloss#bodygoals#bestself#tiu#bbg#burnbootcamp#paleo#cegan#plantbased#whole30#eatclean#cleaneats#raleigh#healthymeals#motivation#bodybuilding#instahealth#healthychoices#noexcuses#inspire#getfit
Broiled shrimp, roasted garlic, sweet onion, cherry tomatoes and fresh spinach simmered in a sav blanc/lemon juice/olive oil reduction with Italian-spiced spaghetti squash served with baked asparagus. This meal took me less than 10 minutes and the flavors were perfect👌🏼Spaghetti squash was precooked, I just microwaved. Mixed the reduction, tossed in the fresh shrimp, put in baking tray under broiler for several minutes each side and TA-DA! Healthy. Simple. Fresh. I like variety, so it’s smarter not harder for this girl 💯
#mealprep#instafood#foodstagram#nutritionist#healthyliving#iifym#bodybuilding#healthyrecipes#cleaneat#eatclean#transformationtuesday#plantbased#raleigh#tiu#bbg#strong#healthyrecipe#paleo#lowcarb#dietfood#fitspo#fitnessmotivation#wholefoods#fresh#healthyeating#nutritioncoach#nutritionplan#whole30#vegetarian#healthyfoodrecipes
My power pack 💪🏼 bowl from @happyandhale always on point👌🏼🙌🏼 Shout out to Carley and the rest of the staff for always accommodating my non-traditional order 💚 •
Raleigh friends I would love to know what you order when you go! I’m obsessed with my usual order but if you have any suggestions 🙏🏼 comment👇🏼 •
#nutritiontips#eatclean#macos#local#raleigh#whole30#nutritionist#foodstagram#picoftheday#tiu#bbg#bodybuilding#transformationtuesday#weightlossjourney#instagood#instadaily#foodpics#fresh#instafood#workout#keto#vegan#paleo#vegetarian#lowcarb#lectinfree#glutenfree#intermittentfasting#healthcoach#eatclean#healthylifestyle
With all of the conflicting information regarding different diet techniques to lose weight, they all funnel back to the basic premise of a calorie deficit. Although calorie deficits work, there are a population of individuals who simply do not respond to a traditional calorie deficit of just restricting calories.
FACT⚠️Obesity induces systemic inflammation, and inflammation causes altered nutrient, hormone, and immune cell signaling.
Multiple factors have to be taken into account. If your hormones are out of whack or you have gut dysbiosis, weight loss will be difficult no matter how many calories you restrict because your body will process and store nutrients abnormally.
For the average “healthy” individual who has never experienced any sort of GI or hormone issues or has any underlying systemic inflammation they will be able to get away with eating a “if it fits your macros” lifestyle and will lose weight without complication (doens’t mean their food choices now will not have negative future implications). Others who struggle to lose weight by just cutting calories and increasing exercise will need to implement more stringent techniques and a diet that profoundly reduces inflammatory and processed foods to reduce inflammation, regulate hormone signaling, and re-establish a healthy gut microbiome.
Weight loss is a struggle for most people because they go from restricted diet to the next restricted diet until they are tired of the dieting game, and then regain the weight. It’s like putting fertilizer on weeds - you kill the weeds transiently, but as soon as you stop applying fertilizer they are back, taller and thicker because you are not physically changing the composition of the soil. The same is true for your body.
WEIGHT LOSS IS MULTIFACTORIAL, and you are NOT ALONE if you feel like no matter what you do, or how little you eat you can’t lose weight. You HAVE to address your gut heath. You HAVE to address your hormone health. You HAVE to address the other stressors in your life.
#bestself#healthylifestyle#motivationmonday#healthydiet#bbg#eatclean#nutritionist#postoftheday#iifym#healtfacts#healthyfood#bodybuilding#tiu#bodygoals#weightlossjourney
No matter where you are at in life or whatever journey you are on, make sure to intentionally give yourself some grace 💟 •
#selflove#selfcare#healthyfromwithin##healthylifestyle#whole30#mealprep#bbg#tiuteam#bodybuilding#eatclean#nutritionist#raleigh#iifym#fitgirls#fitspo#dailyquote#mindset#motivation#fitnessmorivation#raleigh#nutritioncoach#healthycoach#workout#transformation#personalgrowth#staywoke#purpose#lifegoals#bodygoals#instaquote#purpose
We’ve all heard “I have a gut feeling” or “trust your gut” but did you know that these sayings are not just metaphorical? The Gut-Brain-Axis or mind-gut connection is a real thing, and your gut is your second brain! Our gut and brains are tightly connected by a highway of neurons, chemicals, and hormones that are constantly exchanging feedback like how hungry or how stressed we are. Multiple studies have demonstrated a link between the bacteria that live in your intestines and your mental health. Specifically, gut bacteria influence your immune system, altering hormones that affect how we feel. Additionally, gut bacteria produce hormones, gut peptides, and neurotransmitters that send certain signals to our brains. Did you know that up to 90% of the circulating serotonin (hormone responsible for making you feel happy) is MADE in your GI TRACT! When our gut microbiome or the bacteria responsible for immunity and hormone production is out of balance it affects our behavior and has been directly linked to stress related psychiatric illnesses. There is a whole new area of research delving into the gut-brain connection, specifically related to mental health including depression, anxiety, autism, Parkinson’s, and Alzheimers. When your gut isn’t happy, you aren’t happy and vice versa. Anxiety is the most common mental illness in the US, affecting over 18% or 40 million adults every year. The fields of research and nutrition are identifying biomarkers, gut microbiome signatures and microbiome targeted therapies to implement precision nutrition and to treat mental health related disorders. With all of this, there are some steps you can take to take control of your gut health including taking PRE&probiotics, eating prebiotic and fiber-rich foods at each meal, meditation to reduce stress (highly recommend the @headspace app), healthy amounts of exercise, quality sleep, eliminating processed foods and limiting sugar and alcohol. Keep that gut happy and it will do the same 💯#guthealth#ibs#iifym#macros#paleo#plantbased#strong#microbiome#bodybuilding#bbg#tiuteam#fitspo#eatclean#cleaneats#whole30#glutenfree#keto#vegan#keto#weightloss#transformation#instagood#picoftheday
Hey guys, Happy Wednesday! 🤗 LONG POST ⚠️I usually get quite a few questions every week on #macros so today I'm going to mention a few things you may want to consider if you are tracking macros and aren’t seeing the results you feel like you deserve based off of your efforts. 🔺Over/understimating portion sizes or inaccurately tracking:
-Eyeballing portions and using standard cups/ounces/tablespoons instead of measuring out grams. -Grams are not variable, but a cup or tablespoon can be the difference between a level portion and a heaping portion.
-The "estimating" (aside from the occasional but inevitable unplanned out-to-eat meal) has got to go! 🔺Mislabelling foods:
-Not differentiating fatty/lean meats (different fat content)
-Not differentiating steamed/raw vs sautéed vegetables (different fat content).
-Not differentiating cooked vs dry produce/meat (ie. cooked vs raw meat, and cooked vs. dry grains) 🔺Over-estimating your daily energy expenditure:
-Either when calculating your own, or when reporting your activity level to your nutritionist/whoever is calculating your macros.
-Weekly energy expenditure is inconsistent (if you work out 1-2 times one week, and 4-5 times the next). 🔺Binges are neutralizing your deficit:
-You hit your macros on Monday-Thursday (only 57% of the time, btw) but come Friday, you feel the need to throw your week out the window, put the scale in the drawer, and out of sight out of mind until it’s time for meal prep Sunday night. No bueno ☹️😑 🔺You're gauging your "progress" based off of the number on the scale
-Building muscle, losing fat - weight may stay the same (muscle weighs more 😘)
-Stomach/digestive system is full during weigh ins
-Hormone fluctuations (esp for females)
-Glycogen stores (in muscle and liver are full or empty) depending on fasting (or recent exercise) or fed state.
-Recent water, salt retention
#nonscalevictories people 🔺🔺🔺🔺🔺CONTINUED IN COMMENTS BELOW⬇️⬇️⬇️⬇️#health#weightlossjourney#wellnesswednesday#workout#cleaneating#eatclean#bbg#tiuteam#wellnesswednesday#progressnotperfection#balance#bodygoals#lowcarb#keto#plantbased#vegetarian#paleo#whole30#bodybuilding#otf#flywheel#nutritioncoach#bestself
🎤drop. “Healthy” is often misconstrued as skinny or referred to in the context of a particular diet (paleo, keto, etc), however this isn’t always the case. There are plenty of people who calorie restrict, workout daily, and as a result appear skinny. What you don’t SEE is the severe gastrointestinal discomfort and irregular digestion, abdominal bloating, food intolerances, hormone imbalances, poor sleep quality, elevated cortisol, infertility issues, and anxiety that is through the roof. Oppositely, healthy doesn’t necessarily mean working out daily or obsessively to counteract a poor diet including chronic alcohol consumption or processed foods. The number on the scale is not an indication of your metabolism! Although I am a huge advocate for having structure and setting goals, especially if you have weight related health issues(because there is a time and a place to get serious and reel it in)💯, healthy does not have to mean isolation or deprivation. Because you can be physically “healthy” all day long by hitting your macros perfectly, weigh out every single gram, get in all your workouts, eat 100% clean, and have complete control over your nutrition by never enjoying a meal out, but over time what does this do for your mental health? In regards to fitness and nutrition the challenge is not the workouts or the foods to eat, but what sits between the ears. Are you eating the right amount of macros/micros that NOURISH your body at every meal (Power Pack🤗)? Are you sweating daily and having enough energy to crush your workouts? Are you at a healthy weight for your body? Is your digestive tract regular and happy and are you getting 7-8 hours of RESTFUL UNDISTURBED sleep? When the answer to all of these is YES, you can still have a glass of 🍷or some 🍣 every now and then - and YOU DESERVE IT👍🏼 #healthyfromwithin#progressnotperfection#wholefoods#balance#bestlife#bestself#bodygoals#abs#workout#bodybuilding#fitspo#fitnessmotivation#eatclean#cleaneats#healthtips#inspo#picoftheday#motivation#burnbootcamp#nutrition#bbg#tiuteam#burnbootcamp#raleigh#wholefoods#whole3peo#vegan#vegetarian#glutenfree#keto#macros#mindset
Hey guys! Welcome back to #microbiomemonday!
Did you know that the types of foods you eat regularly either promote or prevent maintenance of healthy gut bacteria. Additionally, certain bacteria in your gut are better at digesting plant based foods, whereas others are better at degrading animal based products and meat. For instance, vegetarians and individuals who are primarily plant based have higher proportions of bacteria that specialize in breaking down plants and vegetables, and their microbiome profile is vastly different from that of a regular meat eater.
Regardless of your dietary preferences, there are certain lifestyle factors and
types of foods/beverages that decrease the diversity of an individuals gut bacteria which is the ecosystem responsible for keeping your digestive tract (as well as immune, and nervous system) healthy.
There are several regularly consumed offenders (both food products and beverages) that negatively impact your gut microbiome and can cause multiple long term digestive and systemic issues.
The one I’m going to talk about today is ---- artificial sweeteners.
This is a topic near and dear to my heart since it is actually what I am doing my current doctoral research (the impact of artificial sweeteners on the gut microbiome, obesity, and the impact of chronic consumption on breast and colon cancer). Artificial sweeteners are in EVERYTHING - from your protein powder to your kids applesauce. Hidden in “sparking waters,” no sugar added yogurts, protein bars, the obvious diet drinks, supplements (those yummy gummies), vitamins, EVEN your mouthwash!
With that being said, there is a lot of controversy on the impact of artificial sweeteners on the body, especially in the fitness industry since they are often used to supplement a low carb, low sugar diet or fitness regimen. ****CONTINUED in comments BELOW👇🏼👇🏼 #healthyeating#healthylifestyle#wholefoods#glutenfree#bestself#fitnessmotivation#strong#macros#iifym#guthealth#paleo#vegan#vegetarian#keto#burnbootcamp#bbg#protein#lowcarb#motivationmonday#muscle#abs#fitspo#probiotics#bbg#tiuteam#raleigh#nutrition#eatclean#mealprep
