Information around periods is so misguided. From the moment we’re “taught” about them, we’re told that it’s normal for them to be terrible. We’ve been conditioned to expect the worst, and society has just continued to support that notion. Just think of all the marketing and products directed at women for use during this time of month! Everything aimed at reducing bloat, satisfying intense cravings, and eliminating pain. • But what if we changed the conversation? Instead of talking about how to cover up symptoms (or worse, just deal with and accept them as part of the female experience), we took matters into our own hands? What if, instead, we learned about our periods and why they may be so miserable in order to fix what’s going on? What if we ignored the misinformation we were given and found out more about harnessing the *natural* ebbs and flows of our hormonal cycles? • Join me tonight to learn more- I’ll be doing a Facebook live on 5 Ways to Have an Awesome Period- 8pm EST in the Body in Balance private group. Join through the link in my bio! • Got questions? Ask away!👇🏼
Yesterday was necessary in so many ways. Sunshine, fresh air, hammock swinging, and enjoying lots of good food and laughs with family☀️✨. • As another full week approaches, my intention is to keep the weekend feelings alive. The work will get done. The house will get cleaned. The laundry will get folded. The most important things are much larger than that and need more attention.
Friday night = Enjoying some (ironically very on-brand 🤷🏻♀️😂) wine after a productive week 🍷 while I spend time decluttering my closet. • Just a friendly reminder: Perfection with nutrition is unattainable, and food is not moral. If you want to indulge, it doesn’t make you “bad,” and it doesn’t mean you need to feel guilty over it! Honor the emotional and social aspects of food to create the overall balance you need 💕. Happy weekend, friends!
We’ve got to stop taking things so seriously. We really need to pause from time to time and enjoy the damn journey instead of always obsessing over the end goal. • Are you constantly telling yourself you’ll be happy, successful, at peace, etc. when you accomplish a certain task, reach a certain weight, make a certain amount of money? I think it’s engrained in our society- just put your head down, work hard, and then you can enjoy life when? When you’re done? • It’s BS. The beauty is in the journey. We can’t put life on hold, even if we are working to attain certain things. No it’s not all sunshine and rainbows, but life is here now and we need to enjoy it. We need to create and pursue happiness regardless of the stage we’re in. • Wherever you are, whatever you’re working for, don’t forget to enjoy yourself, too. • ✏️ @revelatori
Cholesterol is crucial for hormonal balance. Scratch that. It's crucial for hormones. Period. • Our endocrine glands produce hormones from cholesterol- particularly steroid (stress and sex) hormones. And the more demand for these hormones, the more cholesterol the body will use and need (for example, periods of chronic stress). We need it for healthy menstrual cycles, fertility, regulation of metabolism, energy production, brain function, and so much more. • Contrary to popular belief, for the majority of people, there is no need avoid high quality animal-based foods, especially those cholesterol-rich like butter, red meat, and eggs (and please, eat the yolks, too!). Most of our serum (blood) cholesterol is produced by our bodies, anyway! • And what's even more interesting, is that bile (which helps us digest fats) is made from cholesterol. So, we need to eat fat in order to digest fat (our bodies are smart!) This also means if you've been avoiding it for some time, you may need to increase your intake slowly. • Moral of the story: Don't be afraid of fat 🍳🥩🥥🥑. Your hormones will thank you!
I think it’s safe to say we’ve all been there- that alarm goes off on Monday morning and immediately, we have that dreaded feeling- playtime is over and it’s back to work we go. • But we don’t need to fall into this trap. We don’t need to feel the way society tells us to. And we certainly don’t need to save all the fun for the weekends and live our weeks feeling stressed, overwhelmed, and constantly yearning for the weekend (i.e. wishing our lives away). • This is something I’ve been working on so much lately- learning that regardless of the circumstances, I can decide that it’s going to be a good day, week, month, or even year because those thoughts turn into actions which become behaviors. We quite literally create our realities. • So instead of living in the future and dreading everything that’s negative in the coming week, try deciding that this week will be great. Try to focus on the good, and especially, the here and now. And watch how the way your week unfolds changes. • What can you do to make this week a good one? What positivity can you focus on?
Did you know that chronic stress and adrenal dysfunction has immense impacts on your musculoskeletal system? It actually weakens your muscles, ligaments, and nerves. Survival of the fittest, quite literally! Your body can’t handle stress? Then you can’t flee from that threat in order to survive 😳. • Chronic pain in your low back, hips, or knees? Constantly getting injured in the gym? Trouble “firing” your hamstrings and glutes? Check in on your stress levels and your hormones. Consider your blood sugar and sleep. Support your normal circadian rhythms. • I’m working to build more resilience with slow, intentional functional movements and tons of accessory work (some @emilyschromm Build!) plus lots of healing outside of the gym, too. • Because health is about way more than food and exercise 💭.
Should you be snacking 🤔? • This was one of the questions @amandamontalvord and I addressed in last night’s Q&A session, and it’s a fairly common one! • We hear we should eat smaller, more frequent meals to support our metabolism. Then we hear that we should be intermittent fasting and eating less often. Conflicting information can be so confusing! • Whether you need to have a snack or not comes down to many factors. If you’re very active or have long gaps (i.e. 6+ hours) between meals, a snack may be helpful. If you are hungry shortly after a meal, you may need to eat a bit more or adjust your food ratios. If you’re constantly craving sweets or carbs, you may need to work on balancing your blood sugar. And if you find yourself mindlessly grazing on food throughout the day, you might want to tap into why. • Overall, like most other things discussed here , it’s about getting in tune to what YOUR body needs and never feeling pressure or shame regarding your food choices. If you’re hungry, eat. If you’re not, don’t. There’s a lot of little details that get caught up in between that, but it can really be that simple! • If you want to check out the Q&A we did (and join us for next week’s), visit the link in my profile to join our group!
What a beautiful day to take a little walk 😊. Week 2 of @emilyschromm Build, 3rd time around and loving it once again. I really missed focusing specifically on strength the last few months, but I know that it wasn’t what my body needed at the time. I’m learning to be okay with that. • • Not sure if I’m more excited for 6 weeks of functional strength building, or outdoor workout season? 🙌🏼
Just a friendly reminder: you are worth your own love, care, and attention. Nourishing your whole self is a vital foundation to set in your life. It is critical for your health and well-being, and making it a priority is a sure way to improve how you feel on a daily basis. • And remember this- while food is SO important, don’t forget to nourish your whole self- body, mind and soul. Of course, eat whole, nutrient dense foods most of the time to fuel your body best. But also, enjoy what you eat. Move in ways that bring joy, not drain you. Listen to what your body needs. Get outside for natural light and fresh air. Adopt a spiritual practice that helps you feel connected. Spend time with people that raise you higher. Do more things that make you feel good, and less of what doesn’t. The power to nourish your body is a gift. How are you prioritizing YOU?
📢 Food is about SO much more than calories! (And weight loss is about way more than calories in vs. calories out). • If we want to have a healthy relationship with food, we need to think of it differently. Food is fuel, nourishment, and information for our bodies. And it’s also pleasure, tradition, celebration, and so much more. We need to honor physical, mental/emotional, and social aspects of the foods we eat, not just single out 1 component to focus on. • Yes, calories matter. But they are not something to restrict, or even obsess over. Eat mostly whole foods, balance your plate, obey your hunger signals, stop when you’re satiated, enjoy what you eat. Focus first on creating health (it’s what matters first and foremost for your weight, too). Get this all in balance and your body does a pretty good job at naturally regulating your calorie intake, I promise. • If you want more guidance on eating intuitively and taking the stress out of nourishing your body, join the Body in Balance free group. Link is in my bio. • ✏️:@foodandfearless
Intuition & finding balance... • Here’s a peak into the start of my grocery cart this week. This past weekend, I indulged on some foods/drinks I don’t normally do (hello flan 🍮) but they were delicious, enjoyed with family, and 100% worth it. • Years ago, indulgences like that would leave me “off the wagon.” I’d go down a spiral of self hatred and regret that would physically and mentally impair me from finding any pleasure in my nutrition. I’d restrict more to “counterbalance” what I ate and set myself up for failure. • As I’ve moved more toward an intuitive approach to eating, I’ve found more flexibility and contentment with imperfection. I’ve learned when to indulge, how to actually enjoy it, and most importantly, how to move on from it. • My body now better communicates to me what it needs, and often times after I move away from my normal nutrition routine, that’s veggies and lots of them. It’s not about restriction or “punishment” (and it’s definitely not all I eat), but it’s more of finding this waving balance in my nutrition but most of all, supporting my body. I simply know when I have a certain foundation to the majority of my meals, I just feel better. • Many times, people think that intuitive eating and moving away from tracking and obsessing over food means eating anything and everything. They worry that they won’t trust their bodies, and that taking away food rules will leave them over-eating and feeling terrible. That’s rarely the case. When we remove the external pressures and dictations over what we “should” be eating, we actually can hear the communication from our bodies on what they want. And the majority of the time, it’s going to be stuff that makes you feel good. • So right now for me, that’s more veggies. Tomorrow it may be a steak. Next week it may be more starch. The point is, it changes, and when we can bend to those changes and honor them, we’re better off than if we were filling macro targets only because an an app tells us to. • @amandamontalvord and I are doing a Facebook live tonight at 7pm EST ALL about our own journeys with intuitive eating. If you’re interested in learning more, join us! Bit.ly/BIBsupport
It’s finally May, the trees are blooming, and the 70 degree weather is here 🍃☀️. I feel like I’ve been waiting for this moment for years 😂. • I love the start of a new month. Time to reflect on last month and set intentions for this one. I sat down this morning to do just that. May is going to all about creating more work-life balance, thinking more positively, and being more present to enjoy the moment instead of always thinking (and worrying) about what’s to come. • What are your intentions or goals for the month?🌸
A slightly different spin on some Monday motivation. • Sometimes, less is more. Sometimes “no” is more productive than “yes.” • This week, I’m challenging myself to decline more of what drains me and say yes to what fills my cup. Reminding myself that I’m still going to be productive and get everything done without taking on extra work, extra responsibilities, extra stress. Who wants to join?