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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

Save and go back to this post when you need lunch

Save and go back to this post when you need lunch ideas!⁣⁣
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Are you sick of your boring salad or chicken with rice and broccoli for every lunch?⁣⁣⁣
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No need to be bored any more. Here are 3 different ways to nourish your mid-day so it gets you through until dinner and prevents the after lunch sluggish mindset. ⁣⁣⁣
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Click link in bio for my lunch post and to see what this sandwich is filled with!⁣
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❗️I need your help ❗️⁣⁣⁣
I am putting together videos for healthy lunches for my correction officers. I would love to hear some of your favorite lunches! ⬇️⁣⁣⁣
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#healthylunches #lunchtime #middaymeal #dietitian #iinhealthcoach #integrativenutrition #foodblogger #foodphotography #healthylifestyle #healthyfood #wellness #sandwich #sandwichesofinstagram #veggies #grainbowl #salad #saladsofinstagram

How do you take on the holidays?⁣ ⁣ For too ma

How do you take on the holidays?⁣
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For too many years I went into the holidays with an all-or-nothing mindset to find myself mad at myself because I over did it or didn’t actually enjoy the event while being hyper focused on the food and drinks. ⁣
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The past couple years I have gone into the holidays with my mindset of peace with food. ⁣
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The holidays are about peace, joy, and happiness. So ask yourself if you want to have ⁣
✨𝘱𝘦𝘢𝘤𝘦: with food, yourself, and difficult relationships that you have to see those people⁣
✨𝘫𝘰𝘺: about where you are in your health journey or when things aren’t perfect. Find joy in the little things. ⁣
✨𝘩𝘢𝘱𝘱𝘪𝘯𝘦𝘴𝘴: if we can’t be happy with ourselves, how can we be happy for others? Try this: fake smile and laugh you will actually make yourself smile. ⁣
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So ask yourself, “what is my mindset going to be going into the holidays?”⁣
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Head on over to my stories to answer my question, I would love to get your feedback!⁣
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#dietitian #peacewithfood #iinhealthcoach #integrativemedicine #wellness #heathylifestyle #healthyhabits

How far in the future do you look? I am weird and

How far in the future do you look?

I am weird and think far far in advance.

I have seen so many people that regret the way they treated their body at a young age. Then they give up on themselves.

No matter how far you are, please never give up on yourself. You are worth much more than you know! I am here if you ever need to chat about your worth!

If you are young, don’t wait till it is too late to care for your health and quality of life for the future!

FIVE tips to get on the wheel of health that leads to a fab quality of life #ontheblog
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#motivationmonday #dietitian #integrativemedicine #functionalnutrition #iinhealthcoach #foodblogger #wellnessblogger #Retirement #qualityoflife #healthylifestyle

Did you make time to stop and smell the flowers th

Did you make time to stop and smell the flowers this weekend?⁣
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Whether literally or not, stepping away from the hamster wheel of going, going, and going and actually giving your body rest is too important to ignore. ⁣
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Head on over to read my most recent blog post on 5 ways to hop onto the wheel of healing. There is a challenge with each and I encourage you to try 1 or 2 realistic challenges this week!⁣
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#healing #functionalmedicine #weightloss #health #wellness #healthyhabits #holisitic #dietitian #foodblogger #nutritionblogger #iinhealthcoach

Which circle do you want to be on? One of healing

Which circle do you want to be on? One of healing or one leading to illness?⁣
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This visual (usually I make a circle on the table) is one of my favorite ways to describe how each habit is built on another. ⁣
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When my client comes in explaining that it is hard to get exercise in because they don’t get enough sleep OR live off caffeine or energy drinks to get them through their day OR to tired to prepare food so they stop at Wawa or fast food OR to stressed to sleep I explain they are on the second hamster wheel. ⁣
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I work with my clients to get onto the first circle leading to healing and nourishment. ⁣
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Your body wants to heal itself, but if you aren’t allowing it to do it’s job you will fall into illness. If you are suffering from a disease, it will still benefit you to start living in the first circle. It is never too late to start living healthier! ⁣
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I have been in both circles and may bounce to the second one once a while. So I totally get it! The first circle feels so good and is prettier! ⁣
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My benefits of living in the first circle: My mind is clearer, my skin clears up, my bloating goes down, my energy levels go up, I crave nourishing foods, and I get more accomplished. ⁣
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You have a choice everyday to work towards healthy habits or keep going through your normal habits that lead to sickness. ⁣
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I am working on a great blog post (to be posted this weekend) on the hamster wheel of unhealthy habits. I would love to hear how you get off the hamster wheel of unhealthy habits and hop on the wheel of nourishment and healing! ⬇️⁣

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#wellness #dietitian #healthyhabits #healing #nourishment #healthyliving #iinhealthcoach #hamsterwheel

Throw back Thursday to the time my dad and I (well

Throw back Thursday to the time my dad and I (well mostly my dad) presented to NJ dietitians. ⁣
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I thought I could do everything from making the homemade butternut squash soup, fall salad, organizing, running it, and presenting. ⁣
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Totally learned a lesson that night, ask for help!⁣
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So I am here asking for your help to share with friends and family that I will be accepting insurance in a few months!⁣
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Did you know most insurance companies have preventive care services like a dietitian available to you!?⁣
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Be on the look out when I will start taking insurance based clients. ⁣
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In the meantime, I accept cash/credit and/or HSA cards! ⁣
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Have questions? Reach out and I would love to chat!⁣
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PS. Happy anniversary to my parents!
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#dietitian #wellness #reimbursement #insurance #health #preventativehealth #iinhealthcoach #tbt❤️

Shortage of canned pumpkin in both of my weekly gr

Shortage of canned pumpkin in both of my weekly grocery stores 😤⁣
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Heading to TJ after work today since it is the only store with a bunch of pumpkin purée. ⁣
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I mean I guess I could make my own, but canned pumpkin is so easy to add in:⁣
•oatmeal⁣
•pancakes ⁣
•pasta dish⁣
•yogurt⁣
•soup⁣
•muffin/breads ⁣
•homemade latte ⁣
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Head on over to the link in my bio for some of my go-to Trader Joe’s items and this whole wheat maple pumpkin bread recipe. ⁣
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#pumpkinbread #dietitian #traderjoes #iinhealthcoach #foodblogger #foodphotography #foodstyling #foodstagram #healthyfoodie #fallfood #pumpkin #wholewheat

Want to be in a different spot with your health or

Want to be in a different spot with your health or goals in a few months? Start thinking like a farmer. ⁣
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When everyone is thinking about pumpkins in the fall, the farmer is planting in the June. ⁣
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When everyone wants Jersey Fresh strawberries in June, the farmer has to get some plants ready a year before and some in September. ⁣
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Want to pick apples in September? The farmer has to plant the trees years before (about 4) to get a good volume. ⁣
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The planting is not all, through out those months the farmers are weeding, pruning, covering and uncovering, watering, and taking care of those plants. ⁣
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❗️Guess what no one hears about—the hard work during those months, the typical person only sees the fruit of it. ⁣
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Be a farmer (not literally unless that’s your thing). Do the work when no one is watching and the fruit from your work will shine. ⁣
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At the end of the day, do it for you and your future. ⁣
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STOP listening to the people that don’t want to put in the work!⁣
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Go write down where you want to be in January and 3 goals how you are going to get there. ⁣
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#dietitian #hardwork #farmersdaughter #farmlife #motivation #wellness #healthylifestyle

What’s your favorite game day food?⁣⁣ ⁣⁣

What’s your favorite game day food?⁣⁣
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I got to see @cj_wentz11 this week at my family’s farm so obviously we are cheering for our @philadelphiaeagles today. ⁣⁣
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Game day foods are often very high in calories, fat, and salt. But that doesn’t have to be! ⁣⁣
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A couple years ago I gave a presentation on healthy game day to the park’s department, which consists of mostly men. ⁣⁣
Encouraging men to be healthy is a challenge in itself. ⁣⁣
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The way to get them engaged is bringing samples. So I brought my lighter version of buffalo chicken dip #ontheblog ... I just didn’t tell them until at the end. ⁣⁣
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Guess what... they didn’t even recognize the difference and went back for more!⁣⁣
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Eating healthier doesn’t have to be boring!⁣⁣
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#gamedayfood #dietitian #foodblogger #iinhealthcoach #wellness #foodie #buffalochickendip #healthylifestyle

What is your why?⁣ ⁣ If you don’t have a ‘

What is your why?⁣
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If you don’t have a ‘why’ or purpose, it will be tough to achieve goals. ⁣
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It isn’t about will power, it is about finding the reason to make the changes to better yourself. ⁣
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Next time ask yourself: ‘what is my purpose for this goal and why do I want to achieve that?”⁣
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It is not Monday, but my goal for the rest of this week is to wake up before Bryce to get my workout in. ⁣
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▶️Why? Because it frees up my day for my business and to spend time with Bryce. ⁣
▶️Purpose: To feel less anxious about cramming everything into my day. ⁣
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Let me know what your why or purpose for your goals?⬇️⁣
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#dietitian #motivation #yourwhy #iinhealthcoach #wellness #motherhood #healthyliving

“You can have results or excuses, not both.”⁣
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After asking the question on my story last night I chatted with some women on their ‘excuses’. Some of these excuses stated were circumstances or seasons they are in, but find they are excuses for them. Being aware of what is holding us back is a huge step to moving forward. ⁣
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I honestly am posting this because I need to kick my excuses out the window. Excuses for my heath goals (dietitians aren’t perfect!) and business. I am so guilty of each of these. ⁣
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✨Being perfect: we think we need the perfect day, perfect situation or to do everything perfect... in reality just get started and realize that you may fall, just get back up and on track. ⁣
✨Time: we all have 24 hrs. If it is important to you, you will find a way. Focus on small increments, ex: instead of saying I need to do 60 min of exercise, start with a realistic amount like 15 min and go from there.⁣
✨What people think: if they aren’t supporting you, rethink the relationship. What you think of yourself is the most important thing... believe in yourself⁣
✨Money: if it is important to you, you will find a way. Most of us have to get the next best version of a phone, how about the best version of you? PS. You don’t need to go to the gym to be healthy, start with your own body weight and getting outside! There are ways to eat healthy for cheap as well⁣
✨Being tired: oh yes I get it! Unhealthy habits can make you more tired. Being healthier will help with better sleep! ⁣
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These were just common challenges or excuses that I say or hear. There are many more out there. Take time to recognize what language you are speaking to yourself. ⁣
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Start focusing on where you want to be in 1 month, 6 months, 1 year, 5 years, etc. and start working toward that version of you. ⁣
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Start being consistent and get accountability. ⁣
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#dietitian #noexcuses #motivation #motivationalquotes #dietitiansofinstagram #goalsetting #healthyhabits #iinhealthcoach #dietitianentrepreneur #focus #crushyourgoals #bestversionofyou

The only way to dig into your birthday cake!⁣
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🧁 made by @roseduff411 ⁣
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#boymom #firstbirthday #farm #farmparty #cupcake #birthdaycake #motherhood #dietitianapproved #duffieldsfarm

An apple a day keeps the doctor away... does that

An apple a day keeps the doctor away... does that include apple crisp?⁣
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Warm up with this apple crisp topped with oats. You can also eat this for breakfast! ⁣
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Make a large amount and save it for a quick breakfast or snack throughout the week. Heat up before eating and warm up on this crisp, fall day. ⁣
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When I bake with apples or make applesauce I like to use a variety of apples from gala, honey crisp, golden delicious, or whatever is growing at the time. It takes the flavor a notch up. ⁣
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My favorite apple to eat is golden delicious... what is your favorite apple?⁣
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Check out my recent blog post on five healthy ways to use up those apples before they go bad! ⁣
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#dietitian #applecrisp #healthyapplecrisp #healthylifestyle #healthyeating #apple #applepicking #ontheblog #dietitiansofinstagram #foodphotography #foodstylist #foodstagram #heathyfoodie #wellness

While everyone is rushing for 2020 to end and for

While everyone is rushing for 2020 to end and for a fresh year of 2021, I am over here taking in every extra moment I had during Bryce’s first year, that I would have missed going through our normal non-covid day. ⁣⁣
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This day last year is one I will never forget from the painful back labor and natural birth to holding my first born for the first time. ⁣⁣
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Giving birth and the past year has taught me so many things:⁣⁣
1. Women are so dang strong (whether you had children or not)⁣⁣
2. I can get a lot done between naps, that used to take me 2x longer before⁣⁣
3. Always be present⁣⁣
4. Celebrate the small victories ⁣⁣
5. Planning out “me” time/exercise benefits everyone⁣⁣
6. You can never give too many hugs and kisses (he now gives open mouth kisses that are the cutest!)⁣⁣
7. People are nicer to you when you have a baby. ⁣⁣
8. Routine is good but extreme routine wasn’t healthy for us (time with loved ones > naps sometimes and that’s ok)⁣⁣
9. My house may be a mess, my business may not be where I want it to be, and my body may not be where I’d hope it would be... but at the end of the day it is about my son and I am not upset about it. ⁣⁣
10. Time with your spouse is extra important, date nights are a must!⁣⁣
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Also ladies, it isn’t selfish for you to take care of your health with planning out exercise or time in the kitchen. A healthy momma= more energy for playing, happier attitude, momma isn’t healthy she won’t have the energy or the health to take care of the family. Remember you are motivating other family members to stay healthy!⁣⁣
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It is never too late to start!⁣⁣
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Happy 1st birthday little one!⁣⁣
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📷: @nikophotoandfilm
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#boymom #motherhood #firstbirthday #bryce #dietitian

Hands up if you find yourself standing in front of

Hands up if you find yourself standing in front of the fridge waiting for it to throw dinner out to you?⁣
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That is me most days, especially last week!⁣
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Being prepared is #1 to hitting your nutrition goals. ⁣
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As much as I preach that to my clients, I have to admit I have been failing at that lately and resorted in take out more than I would like to admit last week. ⁣
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I am not going to beat myself up over it, I am human and will learn from it. Really just realized how much I miss healthy home cooked meals and not spending a ton of money on take out. ⁣
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Some items I like to have prepared:⁣
-grilled chicken or turkey taco meat⁣
-chick pea pasta⁣
-large salad⁣
-cut up veggies and fruit⁣
-roasted or grilled veggies ⁣
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📷: fall one pan pork loin with acorn squash and apples (recipe on the blog)⁣
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Get prepared with me the whole month of October in my accountability group: building healthy habits. ⁣
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What food do you prepare for a few days?
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#wellness #nodiet #groupcoaching #dietitian #foodblogger #foodstyling #iinhealthcoach #nutrition #healthyhabits #preparedness #foodprep #healthyfood #healthyliving

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

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