Cardio classes are tempting, I get it.

But, let’s get real about them...

If you’ve been consistently cycling or running or doing HIIT workouts... Ask yourself, "Am I getting you the results I want?!"

Cardio can feel super rewarding in the moment, but unfortunately it does NOT lead to the toning up and body recomposition most people ultimately want to see!

So, what should you do?!

We actually need to be doing RESISTANCE TRAINING (lifting weights)! 

And y’all, this will NOT make you bulky! (Trust me, people who body build do NOT get that way by accident, and neither will you.)

Here are some of the benefits of lifting weights:

Toning up
Building muscle mass (Which helps you burn calories even when you’re not working out!)
Increasing bone density (Which is SO important to decrease the risk of Osteoporosis!)
Improving sleep
Decreasing bloating and tightening up your abdominal area
Improving your mental health
Managing your blood sugar (Which is important...

It's back to school time, y’all! 

For those of you in college, I know it can be a struggle to avoid all the unhealthy options in the cafeteria…

So here are a few of my tips and tricks for how to stock your mini-fridge in a delicious and nutritious way!

Buy… 

1. Hummus!
2. Carrots, cherry tomatoes, and celery to dip in the hummus!
3. Turkey, lettuce, cheese, (and repurpose that hummus yet again) to make roll-ups! Make those will lettuce or with a wrap for that healthy carbohydrate intake. 
4. Cheese sticks! 
5. Fresh fruit and nut butter to put on rice cakes!
6. Nuts & Seeds! (Buy ziplock bags so you can ration them out into portion sizes and have it throughout the week.) 
7. The ingredients for overnight oats! (Meal prep is your BFF, And this takes less than five minutes.)
8. Canned proteins, like canned salmon or canned tuna!

And if you have a freezer and a microwave... BONUS!

Buy anything you can cook in there, like soup, frozen...

Y’all, I just moved back to NYC and let me tell you something…

It is not easy to still prioritize your health while you’re moving. 

BUT! 

It IS possible!

Here’s how… 

1. MEAL PREP
   • Make healthy options CONVENIENT for yourself! Before you pack up your kitchenware, make a couple of sheet pan dinners or overnight oats. Something that make a lot of servings in a little amount of time!
2. MAKE SMART TAKEOUT CHOICES
   • When I was moving I ordered Chick-Fil-A nuggets on the Market Salad and it felt like a treat while still being nutrient dense!
3. DRINK WATER
   • Staying hydrated will decrease bloating!
4. RELEASE THE PRESSURE TO WORKOUT
   • Moving can be super physically taxing, so give yourself a break!
5. KEEP UP WITH YOUR MORNING & EVENING ROUTINE
   • This will help you destress and keep you grounded. You’ll be more productive and level headed if you take the time to slow down and take care of yourself!

If you want more support like this, ...

Y’all,  I am currently in a very accelerated class for graduate school, I’m coaching my Be About Being Better Academy clients, and I’m moving.

So, to be honest, it’s been a super stressful time for me… 

BUT! My health has stayed at the forefront because I know that with so much going on in my life, I have to be cognizant of my energy levels, and I have to take care of myself or I will burn out! 

And this is exactly what I help my clients with… 

I’m always hearing “I can’t focus on my health right because I’m moving. Maybe once I’m settled.” 

But y’all, life is always going to throw stuff at us! 

If it’s not moving, it’s school, or a holiday, or a stressful week at work, or a vacation, a family emergency, COVID… Something! 

There will always be excuses, but ya know what never stops needing our attention? Our health.

...

Y’all, I get it. I struggled with this for a long time… and to be honest, I still do sometimes. 

But believe it or not, you can go out and still prioritize your health!

Here’re some of the ways that I’ve started to “take control” of my experiences…  

1. Start by treating special events, like holidays or parties, like every other meal. 

Wake up and eat like you would any other day. Create balanced meals that will keep you full. That way you can still enjoy the foods you want to enjoy at the party, but you’ve been properly fueling yourself through the day so you don’t feel out of control. 

2. Have an accountability partner! 

Tell someone what your goals are! (Even if they won’t be with you at the party.) Having an accountability partner that’s just a text away can give you an outlet and set you up for success. But make sure that person really knows what you’re going through and what...

Y’all, spread the word… 

CARBS AREN'T THE ENEMY! 

Carbohydrates are our body’s primary source of energy, and they are actually so essential for optimal health! 

So, here are my favorite sources for healthy carbohydrates: 

1. Multi-Grain Toast - It has fiber, protein, and important micronutrients! (If you’re gluten free, try Udi’s Omega Flax & Fiber Bread!) 
2. Green or Red Lentil Pasta - This pasta can have up to 20 grams of protein! I mean… 
3. Sweet Potatoes - They replenish B vitamins, curb your cravings, and support fluctuating hormones. 
4. Rice Cakes - They’re the perfect snack for on-the-go, y’all! And they’re delicious when you top them with avocado or a nut butter. 
5. Fruits & Vegetables - Guess what?! Not all carbs are starches! 

Just remember to be intentional about which carbs you choose to ensure you’re fueling your body properly and receiving the essential...

Y’all, this might seem a little random… but how many times have you been traveling and needed a quick, easy, and nutrition-conscious choice ON-THE-GO?! 

So, here are my go-to gas station grabs! 

But first, an important reminder… 

In my opinion, no foods are “off limits”. Like I always say, treat yourself if you want to treat yourself! These are just a few suggestions if you’re looking to make a choice that is more nutrient dense vs. calorie dense.

1. Fruit! While gas stations do have fruit, it’s pretty sad looking most of the time… But, if not, that’s a great option, duh! 
2. Trail Mix! Healthy fats are super satiating. Nuts and seeds also have anti-oxidants in them, which will help decrease bloating and inflammation while you travel. 
3. Protein bars! Look for the protein bars with higher protein content, and without sugar and syrups listed high on the ingredient list. 
• Quest Bars over Cliff...

Y'all, I know I'm always saying this, but a healthy lifestyle is NOT PERFECT! 

If we can't check all the boxes all the time, that doesn't mean that we've failed ourselves. It doesn't mean we have to start over again on Monday. And it doesn't mean we're unhealthy.

It means we're human. 

So, today I encourage you to give yourself grace! And ask yourself, "What is one thing I can do for my health today?" 

Here's a good place to start... 

• Drink more water
• Prioritize sleep
• Get movement in
• Manage stress
• Call a friend
• Do some self-care
• Eat one nutrient-dense meal
• Meditate
• Journal
• Get outside

When it comes to the big picture of a holistic, healthy lifestyle, here are a few more things to keep in mind...

DON'T... 

• Restrict yourself (You need to eat more than 1,200 calories!)
• Cut out healthy carbohydrates 
• Rely on hormonal birth control to 'heal' you
• Only do cardio exercise (Lifting will NOT make you bulky!)
• Do Keto 
• Watch TV at night...

It is so important that your nutrition is customized. 

Healthy living shouldn’t be forced or feel restricive. In fact, it should be easy! Which is why a lot of my clients track their macros. 

And maybe tracking macros is for you, and maybe it’s not… But if it’s something that’s piqued your interest, here’s a few thoughts that’ll help you get started. 

First thing’s first, tracking your macros is NOT A SUSTAINABLE SOLUTION! 

IT IS A TEMPORARY TOOL for more information! 

Counting macros helps you educate yourself so you can learn how much protein, healthy fats, and carbohydrates you need to live a balanced lifestyle. 

Which is why it’s the perfect short-term solution! Because the long-term goal is to learn how to eat in an intuitive, balanced way. 

*I recommend macro tracking with a coach, because it can easily become obsessive and unhealthy if you’re not actively taking care of your...

Y’all, being busy doesn’t have to hold you back from reaching your health goals!

At Be About Being Better we are experts in helping people weave healthy habits into any impossible schedule. 

And while nutrition is something we have to customize, here is the food I always keep in my kitchen…

As a busy person and a registered dietician to be, I always have:

1. Microwaveable bags of frozen veggies! 
2. Cans of soup! 
3. Frozen fruit! 
4. 90 second rice! 
5. Rice cakes! 
6. Rolled oats! 
7. Canned salmon! 
8. Turkey slices! 

But like I said, nutrition is something we have to customize for clients depending on their goals and schedule. So, don’t hesitate to reach out so we can talk specifically about your health goals! 

And if you get overwhelmed in the grocery store or don't know what to buy, CLICK HERE TO DOWNLOAD MY CLEAN EATING GROCERY SHOPPING LIST! I promise, it will make things so much easier for you!