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𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗲𝗳𝗳𝗶𝗰𝗶𝗲𝗻𝗰𝘆…⁣
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Short on time? ⁣
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The fastest and most efficient way to workout is with multi-joint movements.⁣
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Enter, the deadlift. ⁣
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Possibly one of the most beneficial exercises out there, often thought of as the most complicated movement pattern and also gets the bad wrap of injury-inducing exercises. ⁣
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First, you do not need to be an avid lifter or experienced exerciser to perform a proper deadlift. Technique is critical and not as complicated as one might think. ⁣
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Second, any movement can cause injury when done improperly. Be smart!⁣
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There are many ways to work up to a weighted deadlift. A light kettlebell or even bands will allow you to practice the hip-hinge pattern needed to perform this move effectively. ⁣
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Swipe to see different variations without a barbell, as well as some everyday activities where you can practice the movement.⁣
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Regardless of your goal, the amount of time you have or the equipment you have/don’t have, MOVE THAT BODY. Do it!⁣
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Deadlift questions? Share below or hit me up in the DM’s!⁣
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#EfficientExercise #Exercisewithintention #HERBodylifts #Workoutsmarternotharder⁣

𝟭𝟬 𝘁𝗵𝗶𝗻𝗴𝘀 𝗜’𝘃𝗲

𝟭𝟬 𝘁𝗵𝗶𝗻𝗴𝘀 𝗜’𝘃𝗲 𝗹𝗲𝗮𝗿𝗻𝗲𝗱 𝗮𝗯𝗼𝘂𝘁 𝗺𝘆𝘀𝗲𝗹𝗳 𝘁𝗵𝗶𝘀 𝘆𝗲𝗮𝗿...⁣
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1. I’m a very patient person (which I pride myself on), but I still have a limited supply and I acknowledge when I’m running low⁣
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2. I struggle with surrendering and letting go, but I’m conscious of why and am practicing everyday ⁣
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3. Perfectionism has little place when a 3-year old is involved ⁣
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4. I can do hard things ⁣
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5. I am not my business⁣
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6. Speaking my truth allows me to honor my inner child and HER well-being is a priority⁣
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7. I can honor my energy flows and I accomplish more when I do ⁣
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8. My purpose is clear and honoring that unapologetically has given me the space and clarity to pursue it fully ⁣
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9. I have a lot to share and I honor my gifts and talents by sharing them with those who seek them out ⁣
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10. I am whole and complete and I have everything I need inside of me ⁣
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𝗪𝗵𝗮𝘁 𝗜’𝗺 𝗹𝗲𝘁𝘁𝗶𝗻𝗴 𝗴𝗼 𝗼𝗳...⁣
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1. The “How” of doing anything I want. Just start and don’t worry about “how”. It will unfold as it’s meant to⁣
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2. Self doubt - no time for that these days!⁣
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3. Internal pressure to “do” more/better⁣
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4. Perfectionism, especially as a mama ⁣
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5. Anything that’s not a “hell yes!”⁣
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Im showing up for HER 💗💫 ⁣
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What are you letting go of or leaving behind with this crazy year?!

#nourishHERbody #HERbodySolutions #homeToHER

𝗜 𝗵𝗮𝘁𝗲 𝘁𝗼 𝗯𝗿𝗲𝗮𝗸 𝗶𝘁 𝘁𝗼 𝘆𝗼𝘂, 𝗯𝘂𝘁...⁣
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If you feel like crap after a workout or crash later in the day as a result, you’re probably working out too hard. ⁣
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Or, your body isn’t ready to do the workouts you’re doing. ⁣
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Or, your workouts are inappropriate for the level of fitness you’re at. ⁣
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Or, your workouts aren’t suitable for your current diet/nutrition plan. Yes, this matters, a lot. ⁣
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Because unless you’re an athlete, who gets paid to workout hard, you probably have no business putting your body through something that makes it feel like crap. ⁣
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There are better ways to move your body. ⁣
There are more efficient ways to get exercise. ⁣
There are more nourishing ways to connect with your body and give it what it needs. ⁣
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Not sure where to start? ⁣
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Keep it simple. Start with breathing. Pick a few moves to test out. Put them in a sequence and repeat.⁣
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Check in with your body and pay attention to any communication it might be offering you. Because it’s ALWAYS talking to you. It’s your job to tune in and decipher what it’s trying to tell you. You won’t get it at first, that’s okay. ⁣
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A little discomfort at first is normal. ⁣
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A lot of discomfort is a sign it's probably too much, at least right now, or wherever your body is at today. ⁣
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In the coming weeks I’ll be sharing more tips and techniques for tuning in and testing out what your body needs and wants. ⁣
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So to start today, ask yourself these questions about your hard workouts: ⁣
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▪️Do you workout hard because you feel like you should?⁣
▪️Do you workout hard because someone told you that’s the best way to achieve your goals? ⁣
▪️Do you workout hard because you’re trying to make up for something? ⁣
▪️Do you workout hard because an easy workout can’t actually give you what you want? ⁣
▪️Do you workout hard because you want to feel something other than what you’re feeling? ⁣
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There’s a better way, I promise. ⁣
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If you want to learn more about how I program efficient workouts for clients that leave them feeling better than they started, DM for details on the HER Body Lifts App launching in Jan!⁣
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#workoutsmarternotharder #Exercisewithintention #EfficientExercise #Nourish

Efficient Meal Prepping 101 - Start with protein!

Efficient Meal Prepping 101 - Start with protein! ⁣
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Why?⁣
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Because of all the macronutrients this one tends to be the hardest to prioritize, as well as the hardest macro goal to hit for most clients. ⁣
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𝗩𝗮𝗿𝗶𝗲𝘁𝘆 𝗺𝗮𝗸𝗲𝘀 𝗮 𝗵𝘂𝗴𝗲 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝗰𝗲! ⁣
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No one wants to eat the same thing every day. I did the chicken and broccoli things a LONG time ago and thought it was what I needed to do. Thank goodness I know better now.⁣
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𝗧𝗿𝘆 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝘁𝘆𝗽𝗲𝘀 𝗼𝗳 𝗽𝗿𝗼𝘁𝗲𝗶𝗻: beef, chicken, turkey, fish (sardines - yum!), pork, bison, offal (organs), Greek yogurt, cottage cheese etc.⁣
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𝗧𝗿𝘆 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝗰𝘂𝘁𝘀 𝗼𝗳 𝗺𝗲𝗮𝘁: Venture away from chicken breasts and sirloin and spice up your meals with different cuts of meat you wouldn’t normally eat or try. ⁣
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𝗕𝗲 𝗳𝗮𝗻𝗰𝘆, 𝗼𝗿 𝗻𝗼𝘁. ⁣
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As an avid cook and recipe wizard, I have days (let’s be honest, weeks) where I need “get the job done meals''. Meaning I don’t always want to spend time in the kitchen and honestly more often than not I simply don’t have the time to spend experimenting or following lengthy recipes. ⁣
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If you’re not into following recipes or prefer quick and easy meals, keep it simple. Some of my fav meals are a perfectly cooked steak and a boring-ass salad with a simple dressing. ⁣
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If you want to experiment or spend more time here and there preparing something delicious, do it on the weekend or a day when you have more time and 𝗱𝗼𝘂𝗯𝗹𝗲 or 𝘁𝗿𝗶𝗽𝗹𝗲 the recipe. That way your time is spent well and you get more than one meal from the investment on time. ⁣
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𝗙𝗶𝗻𝗮𝗹 𝘁𝗶𝗽: use the biofeedback tips from my previous post to check in with how different types of protein satiate you and which ones don’t! ⁣
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Are you a get-the-job-done type of cook or a chef-in-training? ⁣
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(All protein pictured is from @butcher_box, our family fav for quality. We get the mixed box 1x/month) ⁣
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#NourishHERbody #HERbodySolutions #efficientmealprepping⁣

How to use biofeedback to check in with your appet

How to use biofeedback to check in with your appetite & satiety around meals…⁣
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Picture this: you’re opening & closing the cabinets & fridge, looking for something sweet after lunch, but can’t put your finger on what you actually want or need. ⁣
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𝑰𝒇 𝒕𝒉𝒊𝒔 𝒔𝒐𝒖𝒏𝒅𝒔 𝒍𝒊𝒌𝒆 𝒚𝒐𝒖, 𝒕𝒉𝒆𝒔𝒆 𝒄𝒉𝒆𝒄𝒌-𝒊𝒏 𝒕𝒊𝒑𝒔 𝒎𝒊𝒈𝒉𝒕 𝒔𝒆𝒓𝒗𝒆 𝒚𝒐𝒖 𝒘𝒆𝒍𝒍...⁣
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1️⃣ How hungry are you? ⁣
Rating your appetite before you eat can identify how hungry you are, which can help you better plan your meals & make more conscious decisions about what you are eating & why. ⁣
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2️⃣ Name your feeling/reason for eating: ⁣
We all eat for reasons outside of hunger (nothing wrong with that!). Identify the 𝘥𝘳𝘪𝘷𝘦𝘳 of your choices to help you make choices that are 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 fulfilling for you, which can lead to less guilt & more conscious eating. ⁣
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3️⃣ Physical Satiation Scale: ⁣
How full or not full do you feel 𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭𝘭𝘺? Could you eat more? Are you uncomfortably full? This can help identify holes in your macros or food combinations, which can help you better plan & prepare meals that provide your body with what it needs. ⁣
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4️⃣ Emotional Satiation Scale: ⁣
It’s okay to eat foods that make you feel good, as in are 𝘤𝘰𝘮𝘧𝘰𝘳𝘵𝘪𝘯𝘨. Identifying how & what foods do for you 𝘦𝘮𝘰𝘵𝘪𝘰𝘯𝘢𝘭𝘭𝘺 can help you better plan meals that provide the comfort you need/want, without guilt. ⁣
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5️⃣ Satiation between meals: ⁣
Identifying how long a meal lasts you in terms of being satisfied. Did you get hungry again shortly after a meal? Or did it last most of the day? ⁣
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6️⃣ Cravings Scale: ⁣
Cravings can stem from many things - PMS, stress, emotional overwhelm, energetic depletion etc. Identifying where it’s coming from can help you identify other tools that may be more serving. ⁣
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🔄 Follow-up Qs are a great way to dig a little deeper and get to know HER true needs. She’s communicating to you all the time & these are simple ways to start tuning in, so you can better nourish HER. ⁣
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Which one resonates with you most? Drop an emoji of your go-to food! 🍩
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#NourishHERBodyCourse #BiofeedbackForHER⁣

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