A new skill, finances, relationships, flexible dieting....
Putting the work in on the front end, pays dividends on the back end.
Coach Meredith reflects how understanding nutrition science and learning Flexible Dieting has allowed her to navigate moving, ultramarathons, infertility, pregnancy, postpartum and grief without losing her way nutritionally.
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If you are interested in working together, fill out our coaching application and we'll be in touch shortly!
The answer is quite simple.
Press play to hear how consistency is the secret to your success when it comes to losing weight!
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If you are interested in working together, fill out our coaching application and we'll be in touch shortly!
GLP-1 & Flexible Dieting: Can You Have the Best of Both Worlds?
GLP-1 medications like Ozempic, Wegovy, and Mounjaro have revolutionized weight management by reducing appetite. But if you’re someone who enjoys a flexible dieting approach, you might be wondering: Can I still track macros and enjoy food freedom while on GLP-1? The answer is YES!
GLP-1 medications and flexible dieting should go hand-in-hand. This is why we brought Dr. Joe and Kevin Brunacini, DNP on to this episode to discuss this and launch our newest GLP-1 Nutrition Coaching course
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Need help adjusting your diet while on GLP-1? Fill out ourcoaching application [and mention this episode] and we'll be in touch shortly!
If you've been a client of ours for any length of time, you know him... and likely love his messages as much as we do!
Jared Hamilton was a pioneer in combining mindset with macros and movement in which he calls it "dieting from the inside out."
This conversation highlights the strong correlation of the work between our ears directly impacting the success we have on our plates.
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We hope you enjoy this episode and, if you do, we'd love for you to leave us a review!
If you are interested in working together, fill out our coaching application and we'll be in touch shortly!
If you lost weight eating a certain amount of calories, you shouldn't maintaining weight at the same level of calories.
And this is why Cuyler first reached out to us.
After years of trying all the things, she was ready to learn how to eat more to not only improve her body composition but hit PRs in the gym, get married, study for The Bar and reduce food noise once and for all!
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We hope you enjoy this episode and, if you do, we'd love for you to leave us a review!
If you are interested in working together, fill out our coaching application and we'll be in touch shortly!
The primary driver for how we metabolize, gain muscle and look is the one thing we can't necessarily control....
GENETICS.
And that's why you can't copy & paste results from one person to the next. When we understand our body type, the results we get from dieting and exercise makes so much more sense!
Press play to learn if you are an ectomorph, mesomorph, endomorph or somewhere in between!
Oh and the primary driver for how we lose body fat regardless of genetics...
A CALORIE DEFICIT.
We will die on this hill.
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We hope you enjoy this episode and, if you do, we'd love for you to leave us a review!
If you are interested in working together, fill out our coaching application and we'll be in touch shortly!
Maria is the sole treating physical therapist at Momentum Physical Therapy. She graduated from the University of Findlay in 2010 and has been practicing in the outpatient setting with patients of all ages and a variety of diagnoses ever since. She has worked in Lima since 2011 and opened Momentum in 2018.
Momentum opened in 2018 with a primary goal of providing individualized care to all patients with a focus on getting patients better as fast as possible. You will be treated with the utmost care and respect. Maria is the only Certified Integrative Dry Needling expert in the Lima region, and combines knowledge and expertise with a variety of manual therapy certifications to provide quality care to her patients that you won't find elsewhere.
Maria has over 9 years of experience in the treatment of pelvic floor dysfunction/ prenatal / postnatal needs.
Maria has a personal love of fitness, nutrition, being a Mom, and a great example for her two girls which is why we couldn't wait to get her on our podcast!
Before continuing to slash calories or jump to the next diet, these are the 10 things we look at as Nutrition Coaches to determine if a client has actually plateaued.
Learn how Functional Medicine picks up where Conventional Medicine may fall short, especially when it comes to the effect of hormones on... well everything!
Dr. Weston explains what Functional Medicine is and how having a comprehensive understanding of how our body works can propel your fat loss journey because it is not always JUST calories in, calories out - it's hormones!
As one of Columbus' Monthly's 2019 Top Doctors with certifications from The American Academy For Anti-Aging (A4M) and The American College of Sports Medicine, Dr. Marguerite Weston has spent her career diving deep into the root causes of why symptoms occur in her patients — not just treating them on the surface.
Join all three of us Thursday, July 20th at 5:30pm EST at The Met in Lima, OH for Happy Hormones Happy Hour! Tickets include a drink ticket, appetizers and hormone discussion with our guest, Dr. Westin.
We've asked the pickyeatingrd to help us, help you, help them, in this episode!
Hannah Jones is a Pediatric Registered Dietitian who specializes in picky eating. She offers 1:1 nutrition coaching for parents of picky eaters to help find the root cause of their child’s picky eating, to come up with a feeding plan that works best for the whole family. Her ultimate goal is to help reduce the pressure around mealtime and empower families to foster an environment for children to have a positive healthy relationship with food!
As Hannah mentions, modeling is the #1 contributor to helping your littles become good eaters! By investing in your own nutrition, you in turn, can influence healthy eating habits with your kids!
It starts with you! Wanting to improve your diet? We can help - apply for coaching here.
Top 3 things you need to be doing during the week to go into the weekend feeling your best -
1. Time block the whole week with what is important to you; workouts, grocery shopping, meal prep, sleep, family time, etc
2. Determine how much flexibility you need over the upcoming weekend to determine how much structure you need to have during the week.
3. STOP using the weekend as an excuse.
Hit play as Alexa and Meredith talk about how to navigate the week ahead to feel your best this weekend!
People That Are Seeing Success in Their Diet Are Doing These 3 Things
1. Having an open mindset.
2. Having a goal but without a strict goal date/deadline.
3. Willing to let go of things that are not in alignment with their goal.
Hit play as Alexa and Meredith talk about how an open mindset is the #1 trait in their must successful clients!
Top 3 Reasons You're Not Seeing Progress With Your Diet
1. You're not looking for it! The scale is just ONE metric to monitor progress... make sure to monitor things like energy, sleep, workout performance, body fat percentage, clothes and hormones as means to seeing your progress!
2. If it's taken you months upon years to land you where you are at today, it's going to take longer than a 30 day quick fix or 6 week challenge to get you the results you want. You haven't been doing it long enough.
3. Imagine budgeting $700 to spend each week and Monday-Friday you spend $100/day but Saturday and Sunday you spend $300/day. The math doesn't line up! WEEKENDS COUNT!
Hit play as Alexa and Meredith talk about how to see ALL forms of progress as progress!
Before you hit play, check out our Client Conversation with Tyler, back in April 2022.
Now that you're back, take a listen to today's conversation with Tyler as he recaps his first full year of Flexible Dieting!
He's lost 40lbs, reduced fat mass from 52.5lbs to 21.4lbs, lowered visceral fat mass from 7.1 to 2.2 all the while, while retaining 185lbs of lean mass.
In this episode, you'll learn why Flexible Dieting works, how it works and who it works for! If it's worked for this single working dad, it'll likely work for you too!
Eager to begin your journey towards wellness after hearing Tyler's experience? Apply for coaching here!
So often, dieters get hung up in too much structure, leaving them burnt out too soon to "fall off the bandwagon" or "throw in the towel" before goals are met! Too much flexibility often leads to lackluster body composition or unhealthy if-it-fits-your-macros type of dieting.
Your diet should be on a continual continuum of 'structure' and 'flexibility.' And Flexible Dieting has paved the way for 'Structured Flexibility', kicking the this OR that to the curb to allow for this AND that. Depending on your starting point, your goals, your timeline and lifestyle... the ratio of structure and flexibility will be determined.
Three things to consider before determining your level of Structured Flexibility...
Take a listen to deepen your understanding of 'Structured Flexibility' within your diet.
Two girl friends living out their passion helping [menopausal] woman thrive.
That statement alone should tell you why we had to have them on our podcast!
Meet Maria, an FDN practitioner, and Kristin, an NTP Board Certified in Holistic Nutrition. As both are themselves menopausal, they've refined the art and science of thriving as a midlife woman based on both clinical and personal experience. They combine individualized nutrition and lifestyle changes tailored to midlife women's needs with mindset coaching, lab testing and hormone replacement therapy education to help women thrive so that they can stop or prevent their health from spinning out of control.
This episode is for you if you are a female wanting to regain or maintain health through all seasons of womanhood!
Hannah Davis is a registered dietitian who specializes in women’s gut & hormone health in the functional nutrition space. She has over 10 years of clinical experience in Medical Nutrition Therapy and is passionate about helping women find the root cause of systemic imbalances that lead to puzzling symptoms like fatigue, brain fog, low energy, anxiety and weight loss resistance. She wants to help women who feel dismissed in a conventional health care setting feel empowered to achieve optimal health and understand their body’s unique needs once and for all.
And this is why we asked her to come chat about all things caffein with us! Hannah speaks on the RDA of caffein, how to optimize using it, the effect is has on our hormones and our tolerance of it. There is certainly a time and place to enjoy and use caffein but establishing a foundation of nutrition, circadian rhythm and a daily dose of sunshine for energy regulation should take the front seat!
Caffein Content Reference Guide
How to be happy forever?
Be ready to change your mindset and behavior.
Doesn’t sound like the start of a nutrition podcast, does it?
Whether you’re a nutrition coach in Turkey like Sinan, or The US, like us… sustainable results around dieting first come from the clients mindset, then their behavior.
Having grown up in such a diverse cuisine in Istanbul, Turkey, not only did Sinan take priority in expanding his culinary skills at a young age, but also had a strong interest in the education behind nutrition, health, and wellness.
Sinan is a Registered Dietitian by practice with a master’s in Applied Clinical Nutrition from New York Chiropractic College and a second master’s in Professional Studies in Nutrition from Penn State University.
Regardless of the client, his biggest priority is keeping a smile on their face, throughout their entire journey. He believes 'that a smile goes far beyond just in-between the ears and rather strongly impacts how individuals’ function, think, behave, and impact those around them.'
After recording this episode on Cultural Cuisine, we can attest that his personal goal to make others just as passionate about what they buy, eat, and put in their body, as he is, is certainly coming to fruition!