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  • So you want to live a healthier lifestyle, but you don’t know where to start…⁣
⁣
Last night I ran a poll & the majority of you said that you wanted to make changes, but didn’t know where to start, so let’s taco🌮 bout it…⁣
⁣
First things first, are you Person A or Person B?⁣
👉🏼 Person A: No nutrition protocol whatsoever - your life is filled with processed “junk” food & you have zero knowledge about nutrition, but you’re tired of feeling like shit and ready to make a change.⁣
👉🏼 Person B: You feel like you’ve tried everything when it comes to nutrition, you make mostly healthy choices, but still can’t seem to make progress.⁣
⁣
If you’re PERSON A, read this:⁣
Girl, you are going to be amazed by how good you will feel when you start filling your body with nutritious foods.⁣
My advice to you is to start by making small changes.  This week, pick one meal a day that you are going to focus on.  That may simply mean packing a sandwich, an apple, and a yogurt instead of hitting the drive thru for lunch.⁣
This week, focus on that one meal.  Next week, focus on adding one healthy snack to your day, and pairing it with a glass of water (maybe even add some flavoring to your water if you have to force it down!)⁣
Overall, I want you to focus on making one small change each week to build a healthier lifestyle for yourself and stop feeling like 💩 ⁣
⁣
If you’re PERSON B, read this:⁣
Alright girl, you’ve got some of the basics down.  You know what you NEED to do, but you just can’t seem to find what truly works for you.  And if you think “nothing works for you,” I can confidently tell you that you are wrong - you’re either not doing the right thing, or maybe you just need to be more patient!⁣
So for you, I’d suggest one of two things:⁣
1)Track everything you eat and drink for the next week. ⁣
Are you really being as healthy as you think you are? Is your morning coffee throwing you way overboard on your macros for the day?  Or are you not eating enough to properly fuel your body?⁣
2)Seek help from the outside. ⁣
If you’re not making progress, maybe there’s something you’re missing; maybe there’s something you’re doing wrong. (cont. in comments👇🏼)
  • So you want to live a healthier lifestyle, but you don’t know where to start…⁣

    Last night I ran a poll & the majority of you said that you wanted to make changes, but didn’t know where to start, so let’s taco🌮 bout it…⁣

    First things first, are you Person A or Person B?⁣
    👉🏼 Person A: No nutrition protocol whatsoever - your life is filled with processed “junk” food & you have zero knowledge about nutrition, but you’re tired of feeling like shit and ready to make a change.⁣
    👉🏼 Person B: You feel like you’ve tried everything when it comes to nutrition, you make mostly healthy choices, but still can’t seem to make progress.⁣

    If you’re PERSON A, read this:⁣
    Girl, you are going to be amazed by how good you will feel when you start filling your body with nutritious foods.⁣
    My advice to you is to start by making small changes. This week, pick one meal a day that you are going to focus on. That may simply mean packing a sandwich, an apple, and a yogurt instead of hitting the drive thru for lunch.⁣
    This week, focus on that one meal. Next week, focus on adding one healthy snack to your day, and pairing it with a glass of water (maybe even add some flavoring to your water if you have to force it down!)⁣
    Overall, I want you to focus on making one small change each week to build a healthier lifestyle for yourself and stop feeling like 💩 ⁣

    If you’re PERSON B, read this:⁣
    Alright girl, you’ve got some of the basics down. You know what you NEED to do, but you just can’t seem to find what truly works for you. And if you think “nothing works for you,” I can confidently tell you that you are wrong - you’re either not doing the right thing, or maybe you just need to be more patient!⁣
    So for you, I’d suggest one of two things:⁣
    1)Track everything you eat and drink for the next week. ⁣
    Are you really being as healthy as you think you are? Is your morning coffee throwing you way overboard on your macros for the day? Or are you not eating enough to properly fuel your body?⁣
    2)Seek help from the outside. ⁣
    If you’re not making progress, maybe there’s something you’re missing; maybe there’s something you’re doing wrong. (cont. in comments👇🏼)
  • 558 26 18 March, 2019
  • My best tip to avoid overeating:⁣
⁣
SNACK OFTEN⁣
⁣
I know you’re probably thinking that sounds pretty dang contradictory, but let me ask you this, ⁣
When do you find yourself most subject to overeating? ⁣
⁣
👉🏽 Everyone’s answer - When you get really f***ing hungry.⁣
⁣
You know what I’m talking about😐⁣
⁣
It’s 6pm and you haven’t ate since lunch at noon, and you’re freaking starving.⁣
⁣
You walk in the door, open your cupboards and start grabbing a handful of everything in sight. ⁣
⁣
Before you know it, you’ve mindlessly consumed 1,500 calories of junk and haven’t even sat down for your real meal yet.⁣
⁣
Now does it sound familiar?⁣
⁣
Somewhere along the line, we put a negative connotation with snacking, when really it could be your saving grace! ⁣
⁣
Throwing in a snack or two between meals can help to keep you satisfied, so you’re less likely to overeat at the next meal!⁣
⁣
Some of my favorite snacks are⁣
🍃 Yogurt with Granola ⁣
🍃 Mixed Berries⁣
🍃 White Cheddar Rice Cakes⁣
🍃 Power Crunch Bars⁣
⁣
Are you a snacker!?⁣
Comment your favorite snacks below!!
  • My best tip to avoid overeating:⁣

    SNACK OFTEN⁣

    I know you’re probably thinking that sounds pretty dang contradictory, but let me ask you this, ⁣
    When do you find yourself most subject to overeating? ⁣

    👉🏽 Everyone’s answer - When you get really f***ing hungry.⁣

    You know what I’m talking about😐⁣

    It’s 6pm and you haven’t ate since lunch at noon, and you’re freaking starving.⁣

    You walk in the door, open your cupboards and start grabbing a handful of everything in sight. ⁣

    Before you know it, you’ve mindlessly consumed 1,500 calories of junk and haven’t even sat down for your real meal yet.⁣

    Now does it sound familiar?⁣

    Somewhere along the line, we put a negative connotation with snacking, when really it could be your saving grace! ⁣

    Throwing in a snack or two between meals can help to keep you satisfied, so you’re less likely to overeat at the next meal!⁣

    Some of my favorite snacks are⁣
    🍃 Yogurt with Granola ⁣
    🍃 Mixed Berries⁣
    🍃 White Cheddar Rice Cakes⁣
    🍃 Power Crunch Bars⁣

    Are you a snacker!?⁣
    Comment your favorite snacks below!!
  • 607 22 9 March, 2019
  • Allow me to introduce myself🎤⁣
⁣
I’ve seen quite a few new faces pop up on here lately, so I thought I’d share a few fun facts about me🤗⁣
⁣
1️⃣ My name is Courtney, I live in cold, wet, gloomy Ohio & I am 23 years old!⁣
⁣
2️⃣ Someday (soon) I hope to relocate to somewhere sunny, bright & beautiful, with lots of palm trees☀️🌴⁣
⁣
3️⃣ I grew up in a very small town, where I was raised on a large farm (hundreds of acres of crops, 50ish head of cattle & ~5,000 pigs)⁣
⁣
4️⃣ I am SUPER close with my family - I have a dad, a mom & one sister @amandaplaisted_ 
5️⃣ I work full-time as the Health & Wellness Director at a local YMCA - I supervise around 75 employees and run two fitness centers + all of our group fitness classes.⁣
I also train a few in-person clients at the Y!⁣
⁣
6️⃣ I am an online health & fitness coach - this is my freaking PASSION. ⁣
I teach people how to ditch the fad diets, find balance & build strong minds & bodies. ⁣
I absolutely love teaching about nutrition.⁣
⁣
7️⃣ I graduated from Ohio University with a degree in Sports Management.⁣
I actually considered majoring in nutrition, but didn’t know what I would do with the degree at the time (LOL at my life now).⁣
⁣
8️⃣ When I was growing up I always wanted to be a teacher or a hair stylist.⁣
I taught my invisible “class” every single day after school with my chalkboard and teacher books my mom brought me home from work.⁣
I also still cut my dad’s hair to this day✂️⁣
⁣
9️⃣ I’ve always had an interest in “fitness.” Up until college I ran daily after school.  Once I got to college, I found the weights and have never turned back 😍⁣
⁣
🔟 I am extremely shy & awkward until you get to know me - then I never shut up, never stop dancing, and giggle at EVERYTHING.⁣
⁣
Now it’s your turn!!⁣
TELL ME A FUN FACT ABOUT YOU BELOW!!😍⁣
  • Allow me to introduce myself🎤⁣

    I’ve seen quite a few new faces pop up on here lately, so I thought I’d share a few fun facts about me🤗⁣

    1️⃣ My name is Courtney, I live in cold, wet, gloomy Ohio & I am 23 years old!⁣

    2️⃣ Someday (soon) I hope to relocate to somewhere sunny, bright & beautiful, with lots of palm trees☀️🌴⁣

    3️⃣ I grew up in a very small town, where I was raised on a large farm (hundreds of acres of crops, 50ish head of cattle & ~5,000 pigs)⁣

    4️⃣ I am SUPER close with my family - I have a dad, a mom & one sister @amandaplaisted_
    5️⃣ I work full-time as the Health & Wellness Director at a local YMCA - I supervise around 75 employees and run two fitness centers + all of our group fitness classes.⁣
    I also train a few in-person clients at the Y!⁣

    6️⃣ I am an online health & fitness coach - this is my freaking PASSION. ⁣
    I teach people how to ditch the fad diets, find balance & build strong minds & bodies. ⁣
    I absolutely love teaching about nutrition.⁣

    7️⃣ I graduated from Ohio University with a degree in Sports Management.⁣
    I actually considered majoring in nutrition, but didn’t know what I would do with the degree at the time (LOL at my life now).⁣

    8️⃣ When I was growing up I always wanted to be a teacher or a hair stylist.⁣
    I taught my invisible “class” every single day after school with my chalkboard and teacher books my mom brought me home from work.⁣
    I also still cut my dad’s hair to this day✂️⁣

    9️⃣ I’ve always had an interest in “fitness.” Up until college I ran daily after school. Once I got to college, I found the weights and have never turned back 😍⁣

    🔟 I am extremely shy & awkward until you get to know me - then I never shut up, never stop dancing, and giggle at EVERYTHING.⁣

    Now it’s your turn!!⁣
    TELL ME A FUN FACT ABOUT YOU BELOW!!😍⁣
  • 223 10 13 hours ago
  • Straight out of Russia killing this drill👊🏼💯...
-
Try it out for yourself and experience how difficult it is.. MUCH HARDER THAN IT LOOKS✊🏼...
-
TAG one friend you challenge to do this!
-
-
Via: @team_khars 
#handeyecoaches #traindifferent #bettereveryday
  • Straight out of Russia killing this drill👊🏼💯...
    -
    Try it out for yourself and experience how difficult it is.. MUCH HARDER THAN IT LOOKS✊🏼...
    -
    TAG one friend you challenge to do this!
    -
    -
    Via: @team_khars
    #handeyecoaches #traindifferent #bettereveryday
  • 1,011 14 20 hours ago

Latest Instagram Posts

  • One more ladies class at @Cia_Paulista_Australia_HQ ! So great to be able to bring the girls from our club to join up with other girls as part of a bigger team. Thanks Joanne for another fun class! Thanks Head Coach @Carlos_Portugues_Vieira and @LeteriBros for giving us this opportunity!
  • One more ladies class at @Cia_Paulista_Australia_HQ ! So great to be able to bring the girls from our club to join up with other girls as part of a bigger team. Thanks Joanne for another fun class! Thanks Head Coach @Carlos_Portugues_Vieira and @LeteriBros for giving us this opportunity!
  • 32 3 37 minutes ago
  • God, thank you for always keeping me safe. Right knee is also getting better. Aiming for that 100%. #bettereveryday #next
  • God, thank you for always keeping me safe. Right knee is also getting better. Aiming for that 100%. #bettereveryday #next
  • 4 0 2 hours ago
  • // Schönes Wochenende euch allen! Genießt das tolle Wetter - und hoffentlich auch so perfekt gekleidet 😉
.
Morgen geht's in die zweite Woche der BENCHMARK DAYS 🚀💪 Also gut erholen heute 👍☀️
.
#münchenwirdstärker #outdoor #hike #training #münchen
  • // Schönes Wochenende euch allen! Genießt das tolle Wetter - und hoffentlich auch so perfekt gekleidet 😉
    .
    Morgen geht's in die zweite Woche der BENCHMARK DAYS 🚀💪 Also gut erholen heute 👍☀️
    .
    #münchenwirdstärker #outdoor #hike #training #münchen
  • 63 2 2 hours ago
  • Hands up if you’re hitting a 19.5 repeat? 🙊
•
Sometimes they’re necessary, but sometimes a workout hurts so bad you never want to deal with it again. 😅
•
#trainsmartfighteasy 
#undergroundknowledge
  • Hands up if you’re hitting a 19.5 repeat? 🙊

    Sometimes they’re necessary, but sometimes a workout hurts so bad you never want to deal with it again. 😅

    #trainsmartfighteasy
    #undergroundknowledge
  • 71 4 3 hours ago
  • 🍂🍂🍂
Yoga practice is a constant exploration of the possibility of the body, observing the breathing, body movements, and the flow of feelings deep inside the heart... The state of mindfulness always make me joy and curious of the mystery of life.
Sometimes the voices in the world is really too much. It is a kind of stillness to calm down. So lucky🙏🏻♥️📿
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Namaste my friends 📿
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Photo credit by @yokokikuchi_ks .
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  • 🍂🍂🍂
    Yoga practice is a constant exploration of the possibility of the body, observing the breathing, body movements, and the flow of feelings deep inside the heart... The state of mindfulness always make me joy and curious of the mystery of life.
    Sometimes the voices in the world is really too much. It is a kind of stillness to calm down. So lucky🙏🏻♥️📿
    .
    Namaste my friends 📿
    .
    .
    Photo credit by @yokokikuchi_ks .
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  • 149 34 3 hours ago
  • I've become addicted to personal growth. Because I have this chapter. I have a dark chapter, maybe a few actually but I know that they don't define me. They don't determine my success and they can't hold me back. Each day I wake up and think about the person I am striving to be. Each day I hope to be a little better then I was the day before. Because I don't want to leave this earth with one ounce of potential left in my body. I have a vision, drive & passion. 
I know there is someone reading this who is ready to make a change. Join my team. We are waiting for you. Give yourself some grace & create a new chapter.
#PersonalDevelopment #GrowYourself #BetterEveryDay #DarkChapter #ChaptersOfYourLife
  • I've become addicted to personal growth. Because I have this chapter. I have a dark chapter, maybe a few actually but I know that they don't define me. They don't determine my success and they can't hold me back. Each day I wake up and think about the person I am striving to be. Each day I hope to be a little better then I was the day before. Because I don't want to leave this earth with one ounce of potential left in my body. I have a vision, drive & passion.
    I know there is someone reading this who is ready to make a change. Join my team. We are waiting for you. Give yourself some grace & create a new chapter.
    #PersonalDevelopment #GrowYourself #BetterEveryDay #DarkChapter #ChaptersOfYourLife
  • 5 0 6 hours ago
  • 🌱💕
  • 🌱💕
  • 22 2 8 hours ago
  • It has been a while, #runstreak #runrunrun #todaysrunbelike
#bettereveryday #onemoreeffort 
and whatever other favorite hashtags I use on this account. That's because I haven't been streaking or running in general lately. I got the #postragnarblues bad and lost motivation really quickly with nothing new to train for...and instead of finding a new challenge, I found myself alone with my depression. I felt if I couldnt keep my run streak going or if every day I just ran on the treadmill, I was failing. 
Back in the ragnar highs, I signed up for a few other races, including the #pheonixpriderace I ran today. And it was the motivation I needed. 
Just because I'm not first, doesn't mean the effort I'm putting in is "less than". Even though I am not the most in shape person there, my body is still strong and beautiful and loved. I am a runner, even if sometimes I have to walk. 
I'm thankful for the rest I've gotten, even though I broke my run streak. I'm impressed and happily surprised by the changes I have seen in my body and want to keep loving and bettering myself. Here's to another try, I will never stop making #onemoreeffort
@ihavearunnersbody
  • It has been a while, #runstreak #runrunrun #todaysrunbelike
    #bettereveryday #onemoreeffort
    and whatever other favorite hashtags I use on this account. That's because I haven't been streaking or running in general lately. I got the #postragnarblues bad and lost motivation really quickly with nothing new to train for...and instead of finding a new challenge, I found myself alone with my depression. I felt if I couldnt keep my run streak going or if every day I just ran on the treadmill, I was failing.
    Back in the ragnar highs, I signed up for a few other races, including the #pheonixpriderace I ran today. And it was the motivation I needed.
    Just because I'm not first, doesn't mean the effort I'm putting in is "less than". Even though I am not the most in shape person there, my body is still strong and beautiful and loved. I am a runner, even if sometimes I have to walk.
    I'm thankful for the rest I've gotten, even though I broke my run streak. I'm impressed and happily surprised by the changes I have seen in my body and want to keep loving and bettering myself. Here's to another try, I will never stop making #onemoreeffort
    @ihavearunnersbody
  • 9 2 8 hours ago