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This is Nicole. She was my friend. She died on Fli

This is Nicole. She was my friend. She died on Flight 93 twenty years ago. She was kind, and sweet and funny. I met her when I was 12. We played softball together. We listened to country music together. We talked about boys and all other things teenage girl.

The last time I saw her I ran into her at the mall in San Jose just a few months before she died. I was visiting home from Chico. We talked about shoes and how she was going to come visit Chico soon. I didn’t EVER think it would be the last time I would see or talk to her.

This day is always a day that reminds me to live my life to the fullest because she didn’t get to.

Your memory lives on my friend ❤️

🇺🇸🥎🇺🇸🥎🇺🇸

😴 Sleep… your secret superpower in any health

😴 Sleep… your secret superpower in any health journey or transformation!

Without it, we are hungrier, less satisfied with meals, more impulsive with food, likely moving less, and probably less patient with ourselves and those around us.

Do yourself a favor. If you’re not getting at least 7 hours, try to go to bed 30 minutes earlier and then inch that up!

How many hours do you aim for?
Do you get that?

Tell me!
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#nutritioncoach #health #healthylifestyle #sleep #fatloss #healthyhabits

Your worth isn’t hiding behind that next goal Y

Your worth isn’t hiding behind that next goal

You are worthy now
Just as you are
Real and perceived imperfections and all
You are worthy now

That’s all ✌🏼

Share with a friend who needs the message 👊🏼
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#nutritioncoach #healthylifestyle #mindset #youareworthy #morethanmacros #dailyquotes #selfworth

5 Ways to Add More Water to Your Day 💦 We all

5 Ways to Add More Water to Your Day

💦 We all know we need to drink water but it’s not always intuitive. Here are some simple ways to incorporate more water in your day.

1️⃣ Set reminders on your phone. In a planner. On an app. A bunch of ways to do this. Try a few. See what works

2️⃣ Buy a new water bottle! We all love novelty and sometimes that novelty can add to a change in behavior which in turn, can lead to habit change!

3️⃣ Add flavor. A slice of lemon. Water enhancers. Infuse fresh fruit. Lots of ways to go here.

4️⃣ Add 6-8oz before a meal. A little dose here and there while you’re already getting ready to eat will add up over the day!

5️⃣ Straws! We love them. Try it.

🤗 Helpful? Like, save, share with a friend

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#nutrition #nutritioncoach #drinkmorewater #drinkwater #healhy #dailyhabits

“Coach, plain water is so boring, what else can

“Coach, plain water is so boring, what else can I have?”

One of the first health habits I work on instilling with my clients is hydration.

It’s one of the first habits I go back to when people say they have “gone off track” or are recovering after being ill.

It’s also one of the constants you can control while traveling.

BUT, I get it. Plain water can be boring.

Here are just a few ideas that I incorporate myself and suggest to clients!

💥 Sparkling water, there are SO many tasty brands on the market now. Try a bunch for variety!

🥛 Milk or Milk alternatives, go for it. Chug a cup of moo or almonds or oats…

☕️ Coffee or tea, no the caffeine isn’t such a diuretic that it impedes hydration

💪🏼 BCAA/EAA/Greens powders, while real food is always best when it comes to the claims these products claim to bring you, there’s nothing inherently wrong about drinking them and they can help you hydrate if you like the taste, so go for it.

🍉 Water rich fruits and veggies like melon, citrus, leafy greens etc. All of these tasty micronutrient dense foods double as hydration vessels 🤩

💧Water additives like Mio or Crystal light, nothing wrong with “fake sugar” either. If it helps you hydrate, go for it.

🍋 Electrolyte tabs or powder, these can be especially helpful after long training sessions or in the heat. You can’t really go wrong with a citrus flavor.

Hopefully this gives you some ideas to go to when you’re tired of plain water or things to incorporate into your routine

Like, comment or share if it helped you out!
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#hydration #thepurposedathlete #water #practicalnutrition #nutritioncoach #waterinfographic

“I can’t stop grazing!” I hear this so muc

“I can’t stop grazing!”

I hear this so much in varying forms from week to week in client check-ins. And while I remind my clients, there is nothing wrong with a snack here and there, many times the mostly mindless grazing can lead to consistent overeating.

Rather than a pointless “well stop that” crappy piece of advice, I would like to offer you two options

1️⃣ Add some structure to your grazing

➡️ This can help situations where you are around food or snacks, like when you are preparing dinner or doing meal prep.

➡️ Try putting a set snack in a bowl or on a plate and go to this snack. This makes the grazing trackable and manageable.

2️⃣ Add boundaries to the grazing

➡️ Oftentimes, grazing happens not because of actual hunger but because of opportunity (it’s just there) or boredom. This type of grazing can be reduced by implementing various types of boundaries.

➡️ Some examples of these boundaries include:

⭐️ Logging the snack in a food diary prior to eating it.

➡️➡️This can help you pause long enough to determine if you actually want the snack.

⭐️Asking yourself if you are actually hungry.

⭐️ Putting the snack in a bowl or on a plate.

➡️➡️Don’t eat out of a bag or off of a platter. This can get out of hand quickly.
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#nutrition #nutritioncoach #practicalnutrition #macros #grazing #thepurposedathlete

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