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Welcome to BITT nutrition. I am a farmer's daughter, registered dietitian, IIN health coach, and personal trainer looking at the body as a whole so we can have the best quality of life possible, while feeling the best!

bittnutrition

Stress got you like 🤯... Little stress here an

Stress got you like 🤯...

Little stress here and there is healthy. Our sympathetic nervous system (SNS) signals the adrenal glands to release epinephrine and cortisol when that stress comes. We aren't meant to stay in that state for long term.

During my counseling sessions, I bring up stress very often (especially the past few months). Stress can affect our health in SO many areas and not just the ones I have shared here. I have seen it in sessions, if you are not handling stress in a healthy way, your health goals will be VERY difficult to achieve.

Most of us are dealing with long-term stress, which is totally understandable.
We live in an imperfect world with imperfect people and MANY things out of our control. We all have a choice to keep our head up and smile, while taking healthy approaches to handling it OR letting everything take us down a dark road.

Oh my I put every negative thought in my mind and if I would let that take me, it could be dangerous. After the most life-changing year of my life, I can say that I have went down a dark road but only let my mind go there for a few hours and pick my self up to realize the positives in life and that my God is greater than anything I can do or that anyone else can do for my situations:

October 2, 2019 started my bitter sweet year, naturally having my first kid. Two days later, my grandmom had a massive stroke. A month later my dad was diagnosed with metastatic prostate cancer. Covid happened and work cut my salary and hello partial unemployment with the rest of the world.

If I have learned anything this year it is to put my whole trust in the Lord and lean on him. I have also learned to take bad situations and turn them into positive ones like watch Bryce grow, more time with family, start my business, and hire a business coach.

I am in the works of writing a blog post on stress through my own experience and the MANY sessions I have had with my clients. I would love to hear from you:

What are your go-to to lower your stress?

For me it is: working out, getting out in nature, cooking, praying, eating healthy, and relaxing music are the things that lower my stress.

PS: 3 days until my Oct. group

Nacho average week!⁣ ⁣ Everyone wants to start

Nacho average week!⁣
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Everyone wants to start fresh on Mondays. Which is great, but every day can be a fresh start. ⁣
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We come into a new week with a million goals we want to achieve, only to realize on Thursday we have achieved one.⁣
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We then feel like a failure or defeated and not sure what the point is to keep working on the other goals. ⁣
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So we quit because ‘heck it is almost the weekend anyway’. ⁣
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BUT NOT THIS WEEK!⁣
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This week is different! Go into this week with 1-2 REALISTIC and ACHIEVABLE goal/s. When you hit your goal, you will feel accomplished and excited for the next goal. ⁣
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Need help with your health goals and weekly accountability?⁣
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I am your gal! I help my clients realize that hitting their goals does not have to be overwhelming and can be achieved. ⁣
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Need weekly accountability for a whole month? I am starting my 𝐎𝐜𝐭𝐨𝐛𝐞𝐫 𝐚𝐜𝐜𝐨𝐮𝐧𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲 𝐠𝐫𝐨𝐮𝐩: 𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐡𝐚𝐛𝐢𝐭𝐬 on October 1!⁣
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See link in bio to sign up or DM me! ⁣
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Check out my recent blog post on five ways to use apples before they go bad!⁣
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#groupcoaching #accountability #healthcoach #iinhealthcoach #dietitian #dietitiansofinstagram #nachos #applenachos #healthylifestyle #healthyliving #eatwell #farmersdaughter #duffieldsfarm

The only w[h]ineing I want to hear on this Sunday!

The only w[h]ineing I want to hear on this Sunday!⁣
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📷: @mrsdianafoberg⁣

What movement are you doing today? I am going to

What movement are you doing today?

I am going to do leg day and I will probably get around 20,000 steps in at my work. Then Sunday=rest day!

Quarantine and working from home provided extra time to get exercise in, even when gyms were closed. [Just think that 30 min to get ready and pack meals + 30 min commute= 1 extra hour for movement!]

Clients that couldn’t find the time before, were loving the new way they felt and doing any kind of movement from dancing to an online class. I enjoyed seeing them become a more energized and healthier person just from movement.

Often with movement comes eating healthier.

As we start to go back to ‘normal’ I encourage you to find time to get movement in. It may not be that hour like you had before, instead it could be 15 min in the am and 15 min during lunch break.

Just like @nike would say... “JUST DO IT”

DON’T QUIT ON YOURSELF!

I am here for you, to encourage you through the way.

In my October accountability group I will be providing 2 workouts a week with modifications and advance movements. Along with weekly individual check ins. And much more. See link in bio for more info and to sign up!
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#personaltrainer #groupcoaching #accountabilitycoach #iinhealthcoach #dietitian #wellness #sweatsaturday #justdoit #movement #healthylifestyle #exercise

How do you invest in yourself?⁣ This is the fac

How do you invest in yourself?⁣

This is the face I make when people say eating healthy is too expensive, but they are also spending money on:
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—hair color and cut⁣
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—getting nails done ⁣
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—massages⁣
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—going out to eat ⁣
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—the gym ⁣
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—clothes and shoes ⁣
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—make up ⁣
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—Starbucks ⁣
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One important part many people forget to invest in, is what goes on INSIDE our bodies. Which starts with what you eat and drink. ⁣
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This list isn’t bad, there are important investments within the list. I include most of these into my life (here I am with a Starbucks in hand, my hair done 2x/year by @bohemianbalayage , and a new shirt I bought).
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This list is just to show you that we often invest in a quick fix/cover up or our outside appearance, while forgetting about the nutrients that help your hair and nails grow, help your gym results show, help fuel your body, and help you mentally. ⁣
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Start investing in your health and nutrition. You will be shocked with how much energy you have (maybe you don’t need the caffeine—I drink decaf 98% of the time!), how your skin looks, how your hair grows, and how you start feeling about yourself!⁣

6 more days to invest in your health by signing up for my October accountability group: building healthy habits. Link in bio or Dm me!
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#nutrition #dietitian #foodfuel #wellness #foodie #investinyourself #iinhealthcoach #dietitiansofinstagram #eatwell #foodfreedom #feedyourbody #healthylifestyle #heathyliving

ONE WEEK!⁣ ⁣ Starting my October accountabilit

ONE WEEK!⁣
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Starting my October accountability group: building healthy habits!⁣
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When you build healthy habits, your results are endless from weight loss, better relationships with food, going to social events without fear, lowering blood pressure, improving blood glucose levels, healthier gut, and much more!⁣
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Sign up to grab your spot!!⁣
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So tell me:⁣
What healthy habit do you see yourself having a year from now?⁣
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#dietitiansofinstagram #dietitian #healthyhabits #buildhealthyhabits #healthylifestyle #healthyliving #wellness #iinhealthcoach

Is your relationship with food one you want your c

Is your relationship with food one you want your children or grandkids to have?⁣
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I grew up working at my family’s business @duffieldsfarm in the bakery department. I have had my far share of eating all the baked goods to my friends and I hitting each other’s hand if we ate bad. [ @mrsdianafoberg ]⁣
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Oh and a million apple cider donuts 🍩 . ⁣
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I helped my mom (she’s my boss) in the bakery the other day and I didn’t have any desire to eat everything or didn’t need to slap my hand when I ate something delicious.⁣
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Without restricting and now listening to my body, I didn’t let food overwhelm my mind. I actually felt at peace! ⁣I want you to find that peace!
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I also want my kids to have a healthy relationship with food. So here is my son trying his first apple cider donut this weekend. ⁣
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#duffieldsfarm #appleciderdonuts #fall #donut #balance #foodfreedom #healthylifestyle #farmersdaughter #dietitian #iinhealthcoach #wellness #nutrition #healthychildren

Hmm... are these thoughts going through your mind?

Hmm... are these thoughts going through your mind?⁣
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Clear them away!⁣
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I see many clients come in and say they need to do one or more of these to FINALLY lose weight. ⁣
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Then they decide to go back on a diet... sis if the diet worked you wouldn’t be in this spot right now!⁣
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Every person has different nutritional and caloric needs based on gender, weight, height, age, and activity. ⁣
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There are no rules: If you love bread, you don’t have to eliminate it!⁣
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Intense exercise everyday can actually wreck havoc to your body and hormones and cause injury. ⁣
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No treats = not realistic for the long haul. ⁣
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A better way to think is to focus on building healthy habits that can provide healthy weight and mindset for a lifetime. ⁣
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How do you get those habits? ⁣
💥Accountability/ support system⁣
💥Consistency⁣
💥Finding what will work for your goal lifestyle ⁣
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NINE DAYS until my accountability group: building healthy habits. I am taking a limited amount of women, so make sure you sign up soon!! ⁣
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#accountability #healthyhabits #healthylifestyle #eatwell #nodiet #foodfreedom #weightloss #dietitian #iinhealthcoach #personaltrainer

Throw your hands up if you tried the challenge I g

Throw your hands up if you tried the challenge I gave on FRY-Day!⁣
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The challenge on Friday was to enjoy an item that you once restricted, eating it slowly and enjoying all that came with it. ⁣
Identifying the smell, texture, mouth feel, and how you felt during and after you ate it. ⁣
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How did you feel?⁣
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What is your biggest take away?⁣
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How can you incorporate it into your life going forward? ⁣
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This is just one example of what we will be practicing in my second accountability group starting in 11 days! ⁣
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With our lives getting busier, we sometimes shove food in our mouth while driving, running to work, getting the kids ready, or off to soccer practice. We often forget what we actually ate, this is not normal or healthy. ⁣
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You can get healthier while life stays busy. It begins with you taking the step. ⁣
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Join me for a month of getting your head in the right place with nutrition and exercise habits that will last a lifetime! Plus weekly individual check-ins! ⁣
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Link in bio or DM me, I would love to chat with you!⁣
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#healthyhabits #dietitian #healthylifestyle #groupcoaching #forsale #dietitian #iinhealthcoach #wellness #personaltrainer #nutrition #accountability

Gone apple picking and don’t know what to do wit

Gone apple picking and don’t know what to do with all those apples? ⁣
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I have you covered. Go check out my recent blog post for 5 healthy apple ideas to use up your apples before they go bad! ⁣
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📷: arugula spinach apple salad with goat cheese and roasted cinnamon honey chick peas drizzled with homemade apple cider vinegar dressing ⁣
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#ontheblog #foodblogger #foodpbotography #dietitian #applepicking #apples #applesalad #roastedchickpeas #salad #appleadaykeepsthedoctoraway #saladsunday #healthylifestyle #groupcoaching #dietitiansofinstagram #foodie #foodstyling #eatlocal #eatwell #iinhealthcoach #womenshealth

I accepted my own challenge (from yesterday’s po

I accepted my own challenge (from yesterday’s post). ⁣⁣
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Instead of shoving the pizza in (which is hard not to do with a little one to feed). I took the time to taste all flavors and textures:⁣⁣
🍕smoothness of the ricotta cheese⁣⁣
🍕the stringiness of cheese after a bite⁣⁣
🍕the juice that squeezed in your mouth from the tomatoes⁣⁣
🍕the sweetness from the balsamic⁣⁣
🍕the crispy crust from the wood fire⁣⁣
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@il_fuoco_dentro_ pizza was 👌🏼⁣⁣⁣
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⁣⁣This practice is just one of many pieces from my October accountability group that we will work on. A time that you start building life-long habits that can help you get to a healthy weight or build a better relationship with food without going on the next fad diet. Link in bio 💕⁣
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What are you biting into today?⁣⁣
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⁣⁣#intuitiveeating #foodfreedom #dietitian #healthcoaching #accountability #Groupcoaching #healthyhabits #healthylifestyle #iinhealthcoach #pizza #takeabite

It’s FRY-DAY and I am craving some sweet potato

It’s FRY-DAY and I am craving some sweet potato fries! Fav place for fries, comment 👇🏼⁣
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Did ya know my old food blog was Miss Sweet Potato Head because I LOVE sweet potatoes (fav from @duffieldsfarm obvi). I could (and sometimes do) eat them everyday. ⁣
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Potatoes are carbs (if you weren’t aware). ⁣
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I often hear women saying they are eliminating carbs, which then I make this face 🥴 (haha not really—only to my clients that I know very well). ⁣
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P.S.: My 11.5 month old son is eating more grams of carbs than some of my clients! ⁣
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I GET IT!! I was once there and lacked energy/ was hangry more/ got FOMO that other people were able to eat that but gosh I wouldn’t dare! Now I eat the items that I love and once restricted. ⁣
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Yesterday I shared what I ate through the day, it was filled with oatmeal, fruit, tortilla chips, rice cakes, and beans. We had tacos but in all honesty my taco salad is one of my favorite foods, so I may get the tacos while out to eat, but crave my salad when home. ⁣
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I try to get most of my carbs from the closest source to which it was created and then I incorporate the other items like fried sweet potato fries (when out), tortilla chips, pizza, dessert, and such because what’s life when you are restricting everything? ⁣
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If this sounds like you, I want to give you a challenge this weekend:⁣
🥊Pick an item that you REALLY want but have been restricting it from the restaurant you are going to, the party, or to make at home. ⁣
🥊Eat that item slowly without overindulging⁣
🥊Taste the flavors that come from it, and enjoy it. ⁣
🥊Identify how you felt when you ate it and how you felt after. ⁣
🥊Then move on with your healthy self. ⁣
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Feel free to DM me with how you made out!⁣
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P.S.S.: I hope the @philadelphiaeagles don’t get FRY-ed this weekend again. ⁣
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#sweetpotato #sweetpotatofries #fryday #foodfreedom #intuitiveeating #healthylifestyle #healthyhabits #groupcoaching #lovefood #dietitian #iinhealthcoach #dietitiansofig #carbsarelife #nondietapproach #accountability

“I can’t get healthy because ___ (spouse/frien

“I can’t get healthy because ___ (spouse/friend) doesn’t want to eat healthier or exercise ...”⁣
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Many women come to me saying they can’t reach their goals because their spouse isn’t on board with their healthy changes— exercise and/or nutrition. ⁣
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We have control of our own actions, and no one else’s. Our health is in our own hands as mothers, wives, girlfriends, friend, sister, etc. If we waited for someone else to start being health, it could be months to years. ⁣
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Ladies, you don’t have to wait for your spouse or someone else to take control of your health! Start for you!⁣
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By you building healthy habits, guess what eventually your spouse will follow (without you asking!). Be that healthy example for your loved ones. ⁣
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Cheers to healthy families and friends! ⁣
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#parc #dietitian #healthyliving #healthylifestyle #bittnutrition #martinis #enjoylife #foodfreedom #lovefood #weightloss #womensnutrition #womenshealth #doitforyou #groupcoaching #dietitiansofinstagram #rdentrepreneur #iinhealthcoach #integrativenutrition

Get excited for the little things in life! Who wo

Get excited for the little things in life!

Who would have ever thought that a small piece of paper can mean so much? I am so excited for the hands these babies will be going into, for the diseases I can help prevent, for the mindsets I can help create for you the healthy lives to come out of it.

Through my own journey of weight loss and health, it has lead me to where I am — a business that I can inspire and coach others through their own journey with their own individualized needs.

Let me walk with you through October in my accountability group. We will discuss nutrition for all but also explore your own individualized plan. See link in bio for more info.

PS: if you want some business cards at your business or for your wallet, let me know!
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#businesscards #bittnutrition #dietitian #dietitianentrepreneur #groupcoaching #nutrition #wellness #iinhealthcoach #foodfreedom #nofaddiets #healthylifestyle #canvalove
#foodblogger #weightloss

Which look do you give when someone tells you you

Which look do you give when someone tells you you need to exercise more — Bryce or my face?⁣⁣
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Bryce was so good for our 5 mile Labor Day hike. Mom and dad got attacked by hornets/ exotic bee 🤷🏼‍♀️ (now itching like crazy). Thankfully we are all fine but dang it hurt (the bees not the hike). ⁣⁣
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Exercise doesn’t have to be the gym or running, unless you find joy in those areas. The important thing is to find a form of physical activity you enjoy and do it DAILY! ⁣⁣
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I do recommend adding resistance training with weights, bands, your own body weight, etc. ⁣
Resistance training will improve:⁣
💪🏼 muscular strength⁣
🦴 bone health⁣
🔥 increase your metabolism⁣
💪🏼 make your muscles more defined. ⁣
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PS: Women you will not bulk up! ⁣⁣
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Start with getting moving! If you don’t do anything now, go for a 15 min walk and add on to that. Think small or you will get hurt or overwhelmed!⁣⁣
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During my October accountability group I will be providing 2 full body workouts a week. Everyone is at different levels so I will teach and demo the correct form and what to look for, give modifications, and give advanced moves. ⁣⁣
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Click link in my bio or DM me to sign up or ask questions!⁣
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#groupcoaching #personaltrainer #ace #dietitian #dietitiansofinstagram #iinhealthcoach #accountabilitygroup #wellness #exercise #musclebuilding #bestversionofyou #strength #healthylifestyle #healthyhabits

You are incredible, strong, and capable to do anyt

You are incredible, strong, and capable to do anything you have your heart set on! You just need to believe in yourself!

I had such incredible and strong women in my July accountability group. I am looking for another group of 10 incredible women to come together for my October accountability group!

You can head over to the link in my bio to sign up to join the next group of strong women looking to build healthy habits together.

Q:What will I get out of the group?

A: Take part right in this 4 week group in the comfort of your home. 4 weeks of daily educational tools with topics:
💥healthy mindset
💥goal setting
💥nutrition (macros, calories)
💥weight loss tips
💥grocery shopping tips and lists
💥weekly cooking class
💥2 workouts per week (I provide modifications and advanced moves)
💥private group with other women
💥individual weekly check-ins

Today is the last day for my pre-sale discounted price to save $30!

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#groupcoaching #dietitian #iinhealthcoach #presale #healthyhabits #weightloss #nofaddiet #foodfreedom #healthy2020 #wellness #buildinghealthyhabits #dietitiansofinstagram

Which one speaks to you? ⁣ ⁣ Many of my client

Which one speaks to you? ⁣
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Many of my clients are coming to me about the new unhealthy habits they have created during quarantine (or ones they have had for awhile). ⁣
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I DON’T WANT THESE HABITS TO CONTINUE!⁣
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Don’t turn to a fad diet to know what to eat or be told what to eat. ⁣
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A fad diet will not help you for years after, actually it can cause more harm in the future depending on what you restrict with nutritional deficiencies, your mindset you create, gut health, and fast weight loss=fast weight gain. ⁣
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CONSISTENCY is key! ⁣
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I AM HERE FOR YOU GIRL!⁣
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The whole month of October come hang out with me and other ladies in a judgement-free group. A month of nutrition topics and challenges, weekly workouts, cooking classes, a place to ask me questions at any time, and weekly check-ins to hold you accountable⁣
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With years of nutrition knowledge, counseling, personal training, and personal struggles with success, I am here to help you create the habits you need to live a fuller and healthier life. In return you will lose weight, gain energy, get stronger, not fear food, and learn about what you should be eating!⁣
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Grab your spot before my October group fills up! ⁣
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𝐁𝐨𝐧𝐮𝐬: sign up by the end of Monday Sept 14 to save $30!⁣
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#healthyhabits #foodfreedom #weightloss #womensnutrition #dietitian #dietitiansofinstagram #presale #womenshealth #nofaddiets #wellness #iinhealthcoach

What’s your fav game day food?⁣ ⁣ Even thoug

What’s your fav game day food?⁣
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Even though fall is on our mind, summer produce is still happening for a little. ⁣
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Did you know corn is good until the first frost?⁣
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This corn, tomato, and avocado salad is great to use as a dip or to flavor up some protein you have on the grill. ⁣

Don’t forget to shop local! If you go to my family’s farm @duffieldsfarm to pick up these ingredients, sign up to pick some apples too! The taste of summer and fall together 🤤!⁣
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PS: Monday is the last day to save $30 on my October Accountability group: Building Healthy Habits. I am only taking a limited number of women!⁣
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#ontheblog #cornavocadotomatosalad #jerseyfresh #duffieldsfarm #foodphotography #iinhealthcoach #dietitian #foodie #eatlocal #gamedayfood #summer #dietitiansofinstagram

Ever crave chick fila on a Sunday? ⁣ ⁣ It’s

Ever crave chick fila on a Sunday? ⁣
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It’s this “I can’t have it but I crave it” talk in our head. We often want things we can’t have. Which is why when a diet ends, many people gain the weight back bc they waited so long without ‘x’ and engorge when the diet is done. ⁣
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Diets will not help you in the long run, actually yo-yo weight gain and loss does more harm on your body. It’s about creating a healthy balance and habits so you can live your life without worrying about not having ‘x’ due to your diet. ⁣
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Start living your life without thinking about what next fad diet to go in to! ⁣
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3 more days until my prices go up for my October accountability group: building healthy habits. ⁣
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Link in bio or DM me to sign up!⁣
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#healthyhabits #chickfila #dietitian #iinhealthcoach #integrativenutrition #wellness #foodfreedom #balancednutrition #nofaddiet #healthyhabits #healthylifestyle #foodlover #dietitiansofinstagram

Are you over complicating your health?⁣ ⁣ I ju

Are you over complicating your health?⁣
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I just got off a call with a client and I feel like someone else needs to hear this... being healthy doesn’t have to be complicated, just get 𝐛𝐚𝐜𝐤 𝐭𝐨 𝐭𝐡𝐞 𝐛𝐚𝐬𝐢𝐜𝐬!⁣
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🥗eat mostly healthy, whole foods that are close to their original source⁣
🍫allow room for your favorite item ⁣
💦 drink water (your pee should be light lemonade color)⁣
🧘🏼‍♀️find healthy ways to handle your stress⁣
🚴🏼‍♀️get moving, even if you start with 15 min of walking a day⁣
😴 get 7-9 hrs of sleep a night ⁣
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I am going to be real with you: ⁣
I think I have heard every excuse in the book from clients (and myself), put them aside and work at putting your health in front. ⁣
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If you don’t spend the time now on your health, you may have no choice to spend time on an illness. ⁣
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𝐅𝐎𝐔𝐑 more days to get a spot in my 4 week October accountability group: 𝘉𝘶𝘪𝘭𝘥𝘪𝘯𝘨 𝘏𝘦𝘢𝘭𝘵𝘩𝘺 𝘏𝘢𝘣𝘪𝘵𝘴, at the lowest price! Get started on your health today, you won’t regret it! ⁣
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Click the link in my bio or DM me to sign up! My last group I helped 6 wonderful ladies and want you to be a part of this group. ⁣
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What is your excuse?⁣
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#noexcuses #yourhealthfirst #healthy2020 #wellness #backtothebasics #nutrition #dietitian #iinhealthcoach #healthcoach #integrativenutrition #accountabilitygroup ⁣

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