Pittsburgh North Fitness Nutrition Coaching

Walking is so underrated. I’m not talking about power walking to burn calories. The goal is not to focus on the calories at all. I am talking about taking a walk to get outside and breath fresh air, feel the sun on your face, and getting movement in. Killing yourself in the gym for an hour but then going home to sit at a desk or on the couch all day is not cutting it. The good news is that it doesn’t have to be done all at once either. Just focus on getting 8-10k steps... per day however you can get it in. In fact, a recent study has found that people who don’t get at least 8k steps per day negate any workouts done in the gym. Obviously, I feel that something is better than nothing and we need to do more research on that, but it is food for thought. Now go get your shoes on, grab the dog and get moving! #pnfnutritioncoaching #pittsburghnorthfitness #wexfordpa #nutritioncoach

Mmmm nectar of the gods #pnfnutritioncoaching #pittsburghnorthfitness #wexfordpa

Rules!! So many benefits to having at least one per day #pnfnutritioncoaching #pittsburghnorthfitness #wexfordpa

It makes a difference in how we feel after we eat that meal. It makes a difference on the scale. It makes a difference in hormonal response.... It makes a difference in our mood. It makes a difference in energy. It makes a difference in insulin response. The list goes on and on. Choose foods that have a positive effect on your body most times.enjoy the chocolate chip cookie, ice cream or drink in moderation as food for the soul, not your physical well-being. Being mindful and enjoying the hell out of your splurge will satisfy that comfort/craving and will help eliminate the chance of bingeing on a whole cake later on. There is definitely food for our health and food for our soul #pnfnutritioncoaching #pittsburghnorthfitness #wexfordpa

#pnfnutritioncoaching #pittsburghnorthfitness #wexfordpa

Not only does a meal have to take away hunger, it also must give us satisfaction. Not everyone is satisfied with just a protein and a vegetable. If you only eat chicken (protein) and broccoli (vegetable) at every meal, you will lose weight if that is the goal. The problem is, most people, if only eating those two things, will have cravings, they will not feel satisfied even if they do feel full. If adding a baked potato with two tablespoons of sour cream for example, will keep you feeling full AND satisfied, that is a win over not having the baked potato to avoid the carbs. Forcing yourself to only have the chicken and broccoli, if it doesn’t satisfy, will lead to bingeing on bags of M&Ms to fulfill the cravings for satisfaction. #pnfnutritioncoaching #pittsburghnorthfitness #wexfordpa

The weekend is here!! Having a couple drinks or splurging on some foods that you enjoy and look forward to should be part of your plan. When we deny ourselves the foods we enjoy we get to this place and have a binge party! As long as we don’t have a 3 day all you can eat and drink weekend, keeping the splurges to a few, you won’t derail your results. It makes sticking to the plan doable while still being able to enjoy life. That being said, the sun is out, temperature is... 41 degrees, so bearable (I’ll use that term loosely), and I will be outside with my dog playing frisbee and enjoying a couple beers with family Cheers #pnfnutritioncoaching #pittsburghnorthfitness #wexfordpa #lovesdogs #lovesbeer

As a nutrition coach who specializes in clients over 40, I can help you look and feel your best while living YOUR best life.No starving, no killer workouts, no juice cleanses.I will tailor your plan to include all the things You enjoy in life! Ready to stop dieting, feel better and start living? Get started TODAY: www.pittsburghnorthfitnessnutritioncoaching.com... #pnfnutritioncoaching #pittsburghnorthfitness #wexfordpa

After enjoying all the foods and cookies that come with the holidays, salad is a popular go to afterwards to undo some of the guilt we feel for splurging. But with colder weather and snow swirling around any given day, who wants a cold tossed salad? Every tried a warm salad? Checks all the boxes for healthy and nutritious, but also provides some of the warmth and comfort we are craving this time of year. Add a protein of grilled salmon, chicken breast, or shrimp and you h...ave a meal you can feel good about! Get the recipe here: https://www.hungryhealthyhappy.com/roasted-vegetable-winte/ #pnfnutritioncoaching #pittsburghnorthfitness #wexfordpa

**Get at least 7 hours of sleep. When you don’t get enough sleep, it can significantly slow down the metabolism while stimulating your appetite and cravings for sugary and processed foods. **Drink 1/2 your bodyweight in ounces of water + 15 ounces for every hour of training. You may think that you are hungry when you are actually just thirsty. Drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking. Research also shows that bein...g well hydrated assists the body in burning calories more efficiently. **Aim for 2-3 strength training sessions per week and 10K steps per day. You were created to move and be active, not sit at a desk all day. Aiming for those 10k steps a day will typically burn an extra 2,000 3,500 per week, but will not create a stress response in the body. **Find at least 20 minutes per day doing something you enjoy to destress. When stressed, the body can amp up cortisol production. The midsection fat has 4X as many cortisol receptors in the body. Practicing relaxation exercises calms the body and reduces production of cortisol and makes feel good hormones like endorphins. A 2011 study from the University of California found that people lost fat around their midsections after participating in a mindfulness program for 4 months. **Focus on nutrient dense food 80% of the time. This one is pretty self-explanatory. Eating nutrient dense, whole foods fuels the body and provides the building blocks for health and wellness. Nutrient dense food is typically lower calorie which assists us when striving for fat loss.

Stop Dieting & Start Living! Using the Never Diet Again System you will Have a coach who develops a personalized nutrition plan based upon your unique lifestyle, habits and goals.... Check in weekly with your coach who will hold you accountable. And FINALLY get off the weight loss rollercoaster and never have to diet again! Learn more here: www.pittsburghnorthfitnessnutritioncoaching.com