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andyandlauraberger

💪🏻We help Parents Lose Weight & get their Health back w/ Holistic Nutrition & Home Workouts
🔥20yrs experience
⤵️Membership ⤵️12wk Weight Loss Program

🔥Are you “dieting” or “eating healthy”…they are not the same!

👉🏻Learn how to get out of the “diet mentality” & start living in a way to support your long term health & wellness so you can lose weight, keep it off, and feel amazing everyday!

#howdoiloseweight #antidiet #howtoeatforweightloss #weightlossprogram #weightlosscoach #weightlosshelp #healthylifestyle

🔥 Let’s talk about how correcting imbalances

🔥 Let’s talk about how correcting imbalances in your body with food might be the missing piece to your weight loss…

This young mom was unable to lose weight and continued to gain despite cutting back on calories.

She was also dealing with chronic GI issues & hormone imbalances.

✨As with many women, she was dealing with insulin resistance, which meant her Starbucks mocha every morning was a bomb to her blood sugar and causing her to fe low energy and stay in fat storage all day

We also identified that dairy & gluten were causing her GI distress and inflammation, making it hard to lose weight.

👉🏻But we didn’t just cut out sugar & dairy and eat less…

💪🏼I had her eat more…

…more protein
…more breakfast
…more vegetables
…more meals vs snacks

🙌🏻By doing this she was nourished and satisfied and no longer needs all the “sweet treats” through the day and is losing weight every week

💫Building muscle with strength training and high protein is also helping keep her blood sugar lower so she can lose weight

✨If you’re in an endless spiral of weight gain, low energy and feeling out of balance, join our 12 Week Fit & Healthy for Life Program beginning this week to learn how to eat, exercise, and care for you body to lose the weight and keep it off!

#howtoloseweight #weightlosstransformation #weightlossstory #weightlossprogram #healthyweightloss #whycantiloseweight

🔥Life is too short to waste years going from di

🔥Life is too short to waste years going from diet program to diet program, hoping each one is the solution.

💫Find freedom in learning how to eat & exercise for lasting weight loss so you can do the things you love in life!

🙌🏻We’re starting this week. Comment or DM the word FIT to join us

#weightlossprogram #howtoloseweight #howtoeatforweightloss #weightlosscoach #weightlosstips #weightlossforwomen #healthyweightloss

🍳 In a world full of people trying to eat less,

🍳 In a world full of people trying to eat less, let’s talk about eating MORE

I’m not denying that there can be benefits to fasting. But from my perspective, my clients are all asking “should I be fasting to lose weight?” ...as if it’s some sort of requirement or magic formula…and it’s not

💫Actually, there is TONS of research showing the benefits of eating PROTEIN in the morning for weight loss

👉🏻“Intermittent Fasting” has turned into another form of “restriction” in a world full of women who have been told their whole life to “eat less”.

👉🏻If you’re losing weight with Intermittent fasting, you likely will not keep it off because you are not changing WHAT you are eating, only when, and when the calorie restriction ends, you’ll regain the weight because your body is starved for nourishment

✨Fasting is not a magic solution, leaving many women defeated by yet another “diet hack”

✅ Women especially need to be careful about fasting because it can place more stress on your body and interfere with healthy hormone function, leading to weight gain and inflammation in the body.

🙌🏻 Here’s what to do instead:
Start your day PROTEIN (30-40 grams) paired with low insulin spiking foods like non starchy vegetables, avocados, (no breads, bagels, cereals, or lattes)

Instead of avoiding food try one of these options:
2 eggs + 2 egg whites, 1 cup sauteed vegetables, 1/2 avocado
OR protein shake with 30+ grams protein powder (no sugar), 1/2 cup frozen berries, water, 1 cup dark leafy greens, 2 tbsp. chia or flax seeds, ice

💪🏼When you do that in the morning, you’ll feel energized and fueled until lunch and won’t have sugar and snack cravings later in the day.

🔥Lose weight & keep it off without bouncing around to a new diet trend every other week. Join our 12 week Fit & Healthy for Life Program starting this week.
Comment or DM the word FIT for details

#intermittentfastingdiet #howtoloseweight #dietitiantips #weightlossprogram #healthyweightlosstips #healthylifestyle #whycantiloseweight #weightlossforwomen

💫Life’s too short to spend each day living le

💫Life’s too short to spend each day living less than 100%.

If you’re living at 50 or 60% and know you aren’t living the healthiest, most optimal version of you...

🔥Let’s change it.

When you can wake up in the morning feeling energized, mentally calm and focused to take on the day to be a present parent and feel like “you”, that’s the best feeling in the world

You don’t have to compromise because you have kids, a demanding job, a hectic schedule. You CAN take back your health and your life with just small inputs each week.

💪🏼We started working out from home in 2020 with our 1 and 3 year olds running around. Choosing to show up consistently helped us manage stress, stabilized our moods, maintain a healthy weight, and has today made us the strongest, healthiest version of US so we can then invest in others.

🙌🏻Plus when you feel so good, you never want to go back to how you felt before. Aches, pains, feeling sluggish and tiredness, anxiety...all these can go away with the right diet and exercise plan and weight loss.

✨Our 12 week Fit & Healthy for Life Program starts tomorrow. There is still time to choose a better path and start waking up with energy and purpose each day, for the rest of your life.

🔥Comment or DM the word FIT to join us🔥

#weightlossprogram #homeworkoutprogram #weightlossformoms #weightlossforwomen #weightlossmotivation #howtoloseweight #healthyweightloss #nutritioncoach

🔥You've tried the fasting, the diet programs, t

🔥You've tried the fasting, the diet programs, the cardio workouts that used to help you drop 10 pounds fast...but now nothing is working

💪That's where we come in. We help the women, men, and couples who "can't lose the weight no matter what" lose the weight and keep it off with our proven CORE method for weight loss.

Our science-based methods get at the "why" of why you can't lose so weight loss becomes easy.

Learn the framework to lose weight, keep it off, dramatically improve your health, and feel energized and focused so you can be the strongest, healthiest version of you.

There's still time to join. We start this week. Don't miss the chance to change the course of your life with a program that works.

Comment or DM the word FIT for details ⬇

#weightlossprogram #howtoloseweight #weightlossforwomenover40 #weightlosstips #whattoeatforweightloss #workoutprograms

📌SAVE to see the steps to lose weight even when

📌SAVE to see the steps to lose weight even when it feels impossible

🔥I promise you that with the right steps, weight loss is possible without medication or extreme methods

💪🏼You want to be strong & healthy, & we help you get there by building sustainable weight loss methods for life

🔥If you’re ready for a different, lifestyle approach that WORKS, DM the word FIT to join our Fit & Healthy for Life 12 week weight loss program

#weightlosshelp #weightlossprogram #weightlossforwomenover40 #howtoeatforweightloss #howtoloseweight #whycantiloseweight

📌SAVE to start making this one shift that will

📌SAVE to start making this one shift that will help you lose weight and keep it off.

👉🏻When I was trying to lose the 15 pounds I’d gained during college, I focused on eating small amounts through the day, choosing the lowest calorie snacks possible, avoiding meat because I thought it was too high calorie, and eating “healthy snacks” all day instead of meals.

👎All this did was cause me to continue to gain weight and I didn’t know why!

It wasn’t until I did THIS, it completely changed my perspective on nutrition and weight loss.

After becoming a dietitian and working with 100’s of clients to lose weight, I now know WHY this works so well.

Here it is and it’s so simple:
🥗 🥩 Include 1/2 my plate non-starchy vegetables at each meal balanced with 4-6oz protein
Do this for 3 meals per day.

...That’s it.

It is so simple but the reason it works is because it helps prevent the blood sugar crashes (which leads to sugar & snack cravings) and high insulin levels that can drive visceral fat gains & prevent you from losing weight

💫 The magic combo is volume and fiber from the vegetables + the satiety from the protein....and the vitamins and minerals from both to keep the body satisified.

Instead of being hungry and feeling restricted all day, I now eat full meals in place of snacks and feel energized and don’t crave sugar or snacks all day (which helps get the weight off!)

Once I focused on whole proteins and vegetables, I lost weight and rebalanced my health so quickly.

My message to anyone struggling to lose weight and you don’t know why: don’t be afraid to eat.
💫Just eat the right things in the right balance.

🔥🔥If you’re done with the diets that don’t work and don’t keep the weight off and ready to feel energized, lose weight and find a healthy body again, Comment or DM the word “FIT” to join our 12 week Fit & Healthy for Life weight loss program that will help you lose the weight and get your body healthy even when you feel like nothing else works.

#howtoeatforweightloss #weightlosstipsforwomen #whycantiloseweight #diettips #weightlossforwomenover40 #weightlossdietplan #weightlossprogram

🔥Hear Rachel’s (fast forward to minute 6) str

🔥Hear Rachel’s (fast forward to minute 6) struggles with weight loss over 40 despite diets, healthy eating & regular exercise.

💪🏼Our 12 week Fit & Healthy for Life group coaching program starts the week of January 15th.

🔥Comment or DM the word FIT to join!

#weightlossjourney #weightlosstransformation #healthyweightloss #howtoloseweight #weightlossprogram

🔥💪🏼The POWER of the right PLAN for weight

🔥💪🏼The POWER of the right PLAN for weight loss.

✅ If you’ve done the keto, whole 30, Noom, weight watchers plans without losing weight or keeping it off

✅If you’re ready to follow a eating & exercise sustainable plan that makes you feel energetic & healthy without deprivation

✅If you’ve said “weight loss would be awesome but at this point I just want to be healthy and feel good everyday

🙌🏻🔥Then let’s do it. Start living the life you know you’re meant for and learn how to care for your body to lose weight & keep it off

🔥Comment or DM the word FIT to join our 12 week Fit & Healthy for Life Program starting January 15th!

💚This is your time & this program is for you.

#healthyweightloss #whycantiloseweight #howtoloseweight #whattoeatforweightloss #weightlossprogram #weightlossforwomenover40

😩At the end of college I found myself 15 pounds

😩At the end of college I found myself 15 pounds heavier, struggling with my digestion, horrible menstrual cramps, and an inability to lose the weight despite trying to be “healthy”

All the things I had done in previous years to get my weight down weren’t working

I’d go to the gym multiple times per week and do the elliptical

I was choosing “healthy” foods for meals like low sugar Starbucks drinks, whole grain breakfast sandwiches, protein bars and diet coke

I was trying not to eat too much even if I was hungry to try and prevent the weight gain
...but nothing was working

It wasn’t until I made these shifts that I started losing weight:

1) Started STRENGTH TRAINING instead of cardio. I started Andy’s group fitness classes 3x/week and after several weeks already noticed the weight coming off

2) I started eating more protein. Instead of limiting meat because I was afraid it would make me “fat”, I started eating animal proteins at meals and pairing it with non-starchy vegetables. Once I did this, my cravings for sugar and binging on snacks went away

3) I focused on eating for my HEALTH vs. manipulating food to achieve a certain amount of calories. As I learned more about nutrition, I realized it is the foundation of how my body functions and by nourishing it well, weight loss is the outcome

4) I got rid of foods that caused inflammation in my body & corrected digestive issues & my cycle normalized

..and best of all...I can now give to my daughters the gift of a mom who is a “healthy eater” vs. a dieter

✨This is the strategy I use for my clients to help them lose weight and adopt lifelong healthy habits to keep it off

🔥If you’re ready to lose weight with sustainable healthy habits, DM the word FIT to join our 12 week Fit & Healthy for Life weight loss program beginning January 15th!

#weightlossforwomen #weightlosstransformation #weightlossprogram #nutritioncoach #healthyweightloss #howtoloseweight

🔥SHARE with someone who needs a super trainer i

🔥SHARE with someone who needs a super trainer in their life

Our 12 Week Signature Fit & Healthy for Life Program kicks off January 15th; DM the word FIT for details on how to lose the weight, get energized and get healthy for life!

🙌🏻Accountability from coaches who know how to help you not just wish habits away but correct why the habits exist means the difference between successful weight loss and gaining it back

💪🏼What “habit” is holding you back from your health goals? Let us know in the comments 👇🏻

@superman

#howtoloseweight #healthyhabits #weightlossprogram #howtoloseweight #healthyweightlosstips #weightlosscoachingonline #weightlossforwomen #healthylifestyle

🔥In 2020 we started working out 100% from home

🔥In 2020 we started working out 100% from home just 3x/week. What we thought was a temporary solution to Covid turned into our saving grace.

👉🏻For the first time since having kids we were able to build strength, lose weight, and rebalance our bodies, all with our kids running around and without commuting to the gym

We’re almost 4 years older yet are stronger, with more energy and a faster metabolism than than when we started

Our Fit From Home Program was the SOLUTION to our needing routine, structure, and variety in our workouts. We’ve designed a program that not only gets results, but keeps it fun while you stay consistent

🙌🏻Best of all we only have worked out 3x/week and seen amazing results

💪🏼If you woke up one morning in your 30s or 40s and realized that 40 isn’t the new 20, you’re not alone.

Your body has changed, and you can no longer rely on your glory days to maintain your physical shape

…you don’t have to just “accept” the mom or dad bod, the high cholesterol, the energy crashes, the high blood pressure, and poor sleep

💪🏼There IS a way to invest in your physical health that doesn’t require extreme amounts of time away from your family

👉🏻If you’re ready to commit to YOU in 2024 DM the word FIT to join our Fit From Home Workouts & learn about our 12 week weight loss program to help you get your strength and health back

#homeworkoutprogram #getfitfromhome #workoutsforweightloss #workoutfromhomemom #weightlossforparents #busyparents #millenials #workoutprogram #strengthtrainingfromhome

📌 SAVE this cheat sheet to start seeing healthy

📌 SAVE this cheat sheet to start seeing healthy, consistent fat loss & make 2024 your healthiest year yet

👉🏻If you’re feeling lost in what to do to lose weight and like the strategies you’ve used in the past are no longer working, what you need is a clear PLAN so you can wake up each morning and know exactly what you need to do and eat to be successful without it feeling overwhelming

🔥If done consistently, these strategies will lay a solid foundation for helping you achieve real weight (fat) loss, build a strong healthy body, keeping you energized and confident to keep going!

🔥Weight loss does not need to be extreme, miserable methods. Let’s focus on following a plan that adds in so much good, you no longer crave the alternative

🔥🔥Which healthy pit-stop are you focusing on this week? Let us know in the comments so we can cheer you on🥳

👉🏻Our 12 week Fit & Healthy for Life weight loss program begins the week of January 15th. DM the word FIT to stay consistent and lose weight, build strength, & get your energy & health back

#fatlosstips #howtoloseweight #howtolosebellyfat #weightlossforwomenover35 #weightlossforwomenover40 #weightlossforbusymoms #weightlosstipsforwomen #weightlossplans #weightlosscoach #dietitan #healthyweightloss

🔥SEND to your favorite mom friend & SAVE to rem

🔥SEND to your favorite mom friend & SAVE to remember that fitness can be found all around🔥

✨We are busy chasing kids around, keeping the household going, cleaning up messes, moving around all day…so the idea of “working out” can seem like a distant dream

🙌🏻If you’re trying to lose weight, it’s important to build lean muscle mass. Look for the strength building opportunities all around you so you can build muscle even on non-workout days.

👉🏻Add a few extra runs up and down the stairs
👉🏻Throw in some full squats and lunges to the chores you’re already doing
👉🏻Take advantage of carrying heavy things (even kids) and work on tightening your core and doing a few extra squats.

🌟When we learn to find activity opportunities everywhere, we don’t have to always rely on a formal “workouts.” Stress your muscles and build strength starting with where you are

✅If you want to start losing weight & feeling strong & healthy again, it IS possible with home workouts.

✨DM the word FIT to join our LIVE & Recorded home workouts (beginner workouts too!) and learn about our 12 week Fit & Healthy for Life nutrition & fitness program

#workoutsformoms #workoutfromhomemom #weightlossforwomen #weightlossformoms #homeworkoutideas #workoutprogram #homeworkoutideas #fittips #dailyactivity #momlife #busyparents #weightlossforwomenover30 #weightlossforwomenover40 #easyweightloss

🔥Lose weight by learning what foods to eat and

🔥Lose weight by learning what foods to eat and how to simply incorporate them into a pattern where you don’t feel hungry or deprived

💪🏼If you’re wondering “why you can’t lose weight no matter what”, it’s time to learn how to eat for long term weight loss, not just how to diet

DM the word FIT to join our 5 Day Fuel & Fit Challenge & learn the framework to lose weight, boost metabolism, & feel energized & healthy everyday!

#weightlossplan #howtoloseweight #fatlosstips #weightlosstransformation #weightlossforwomen #healthylifestyle #weightlossmotivation

🔥Ready for a new weight loss approach in 2024?

🔥Ready for a new weight loss approach in 2024? Lose weight and keep it off for good without feeling hungry or craving sugar.

Comment or DM the word FIT to join our 5 Day Fuel & Fit Challenge beginning January 4th!

#weightlossprogram #howtobehealthy #weightlossforwomen #weightlossplans #howtoloseweight #weightlosschallenge #dietitian

💥SAVE: It’s January. You’re ready to get ba

💥SAVE: It’s January. You’re ready to get back into a routine & start losing weight feeling & healthy again.
But where to start?

Your options seem to be major diet programs like Weight Watchers, Noom, or tracking calories in an app; trendy workout programs like Orange Theory.

The problem is you’ve done these. You’ve put in the effort, maybe saw some change, maybe you didn’t, and the idea of more effort with minimal results is exhausting.

So the answer isn’t doing another mainstream program that focuses on just workouts or nutrition.

⭐️Every person who calls us for weight loss has their own “list” of past programs that worked for awhile but they gained the weight back...and you feel stuck

The Solution?

There is a beautiful world of healthy living that focuses on eating the right foods, in the right balance, in a healthy rhythm through the day so your body is nourished, energetic and healthy...where you feel SO GOOD you won’t ever need to “diet” again.

Most programs only focus on restricting or burning calories. This is not the best way to lose weight.

Nutrition: When I meet with someone for nutrition, I start with the basics of HOW to structure your day and HOW to balance your plate to achieve the right portions of each food to nourish your body and help you lose weight without feeling hungry or craving sugar and snacks

Diets like weight watchers focus on calorie restriction without teaching you the bigger picture of WHY you are making the changes & HOW to eat in the correct balance so you don’t even feel like you’re dieting

Fitness: “burning” calories is not the goal of sustained weight loss. The biggest lie of the century is that we should be doing cardio/aerobic classes to lose weight, when all that does is further depletes your muscle mass and makes it hard to lose weight.

You need strength training to maintain lean mass & keep your metabolism & energy high

🔥Comment or DM the word FIT to sign up for our 5 Day Fuel & Fit Challenge beginning January 4th. Learn the framework you need for sustained weight loss in 2024

#weightlossprogram #howtoloseweight #weightlosstipsforwomen #nutritionandfitness #weightlossforwomen #dietitian

🔥SAVE to lose weight and keep it off in 2024

👉🏻The turning of a year can help give you a fresh start for change. But sometimes we overcomplicate it and build up healthy habits and weight loss into a big, unrealistic task.

Truly, lasting change begins with consistent habits. When you put those in place week in and week out, you’ll see results. You don’t need the latest fad diet or medication to be successful.

💪🏼Here are our top recommendations if you want to lose weight this month and keep it off:

1) Schedule 3 strength workouts per week. This year, prioritize building muscle and strength. You don’t need to workout everyday, but you do need to be consistent. You’ll be amazed at how your body will change after just 4 weeks

2) 8-10,000 steps per day. Just moving your body can make a huge difference. You don’t need to run marathons or walk for hours at a time. Just 10-20 minute increments interjected in your day can bring huge change

3) Add in 30-50 grams of protein per meal and make half your plate non-starchy vegetables. Rather than slashing calories, add in nutrient dense foods and you won’t crave the sugar and snacks

4) Eat 3 balanced meals everyday. Weight loss shouldn’t feel like pure deprivation and will power. If you eat the right foods, you don’t need to feel hungry and deprived. It’s okay to eat, just choose balanced, whole food options.

5) Cut out or reduce alcohol. Even one glass of wine adds a few hundred extra calories and can keep you out of a deficit. Once you begin nourishing your body, your need to decompress with alcohol goes away. Take this month to cleanse your body.

🔥Comment or DM the word FIT to Join our 5 Day Fuel & Fit Challenge and learn the exact blueprint to lose weight and boost energy and metabolism to make 2024 your healthiest year yet

#weightlossprogram #howtoloseweight #weightlosstipsforwomen #healthyresolutions #weightlosscoaching #healthyhabitsforlife

💪🏼Will 2024 be the year you CHANGE or STAY t

💪🏼Will 2024 be the year you CHANGE or STAY the same?

👉🏻If nothing changes…nothing changes

⭐️Real lasting change comes from consistent inputs that are working towards a bigger vision for your life and who you want to be 20 or 30 years from now.

👉🏻Instead of focusing on whether or not the scale moves today, let your decisions for how you nourish and move your body reflect the health and lifestyle you want to have now and in the future

👉🏻When you focus on the right inputs, the weight will follow

🙌🏼If you want to lose weight, feel strong and confident in your body, wear the jeans to the party, and have energy and mental focus to get through your day….then let’s do it

⭐️With the right framework to follow, you CAN live 2024 more vibrant, leaner and stronger than even 10 years ago

👉🏻Now is the time. Sign up for our 5 Day Fuel & Fit Challenge, January 4th-9th.
🔥Learn to FUEL your body to lose weight without the cravings and get FIT with follow along home workouts

🔥Comment or DM the word FIT or sign up link in stories

#healthyweightlossjourney #howtoloseweight #workoutsforwomen #weightlossworkout #weightlosschallenge #workoutprogram #weightlosschallenge

⭐️SAVE these 5 tips to start losing fat & buil

⭐️SAVE these 5 tips to start losing fat & building strength and confidence:

1️⃣Follow a well-designed trusted program. The number 1 barrier to exercise is not knowing what to do. Doing random “beginner” workouts or whatever looks “easy” enough online doesn’t get you the changes you need, which leaves you feeling frustrated, like “what’s the point”. A PROGRAM is different than a WORKOUT. A program includes workouts that build on each other to create balanced strength, works the full range of motion, and keeps progressing you to see changes for your efforts.

2️⃣Schedule your workouts: the second biggest barrier to exercise is taking the nice idea of “I know I need to workout” to action. We have our clients schedule the day and the time of their workouts so it’s an appointment. When it’s an appointment, you work your day around it vs. your days activities crowding it out. Take out your calendar and block out 3x this week for exercise.
3️⃣Start with lighter weights to build confidence. Start with the weight you can comfortably do the exercise with the correct form. Going too heavy before your form is solid can lead to injury.
4️⃣Master form and technique before increasing weight. Our programs focus heavily on proper form and lifting technique, and using the right muscles when you exercise so you are 1) seeing results and 2) not creating imbalances or injury.

5️⃣Build fundamentals so you don’t get injured. Our Fit for Beginners series isn’t a compilation of “easier” exercises. It’s an intentional progression to build fundamentals and strength. We coach you through every movement whether it’s the Fit for Beginners series or the more advanced classes because we know performing the exercises correctly is just as important as doing them at all.

If you’re done with resolutions and want to know exactly what fitness routine is going to kickstart a sustainable plan that will get you strong with your busy schedule⭐️Sign up for our 5 Day Fuel & Fit Challenge, January 4th-9th
Link in stories to sign up or DM/Comment the word FIT for the link to make 2024 your strongest year yet!

#weightlossprogram #strengthtrainingforwomen #beginnerworkout #weightlossworkout #workoutplan

👉🏻You may be feeling the urge to go out for

👉🏻You may be feeling the urge to go out for a run or walk to “burn off” all the holiday calories…

…but the truth is doing “cardio” for weight loss is likely going to fail you, especially as you age

When you’re 23 this approach may work, but as you age (over 30) you’re losing lean muscle mass, which causes your metabolism to slow down.

…and while cardio is good for your heart and lungs, it’s not the best approach for Fat Loss

👉🏻How do we stay lean all year and prevent weight fluctuations?

✨Strength Training 3x/week that includes full body functional movements so we build lean mass AND strength for daily life

👉🏻3 1/2 years ago we started consistently working out from home using a combination of strength, muscle building cardio, and core workouts and we’ve never been leaner or stronger

👉🏻It’s allowed us to easily maintain our weight (in combination with our nutrient dense diet) and prevent the constant gaining and losing cycle through the year

⭐️You too can boost your metabolism and energy and follow a program that burns fat and helps you feel strong and ready to take on 2024!

Not sure where to start?

💪🏼Join our 5 Day Fuel & Fit Challenge to start 2024 off healthy and more vibrant than when you were 23.
Learn how to fuel and build strength even as you age to feel younger than 15 years ago

💥DM the word FIT to join the challenge for only $27!

#buildmuscleburnfat #workoutprogram #healthynewyear #weightlossprogram #weightlosscoach #workoutsforwomen #workoutsforweightloss

🎄Wishing you and your family a wonderful Christ

🎄Wishing you and your family a wonderful Christmas🎄

As we reflect on the past year, we are grateful for all of you joining with us on a journey in living to our best, healthiest potential

God has blessed us with the knowledge and skills of how to heal and care for the body so we can live and help you live to your greatest potential

We are fortunate to see lives change everyday through the power of healthy lifestyle change. Suffering can be turned to joy and it’s truly life giving to guide you in that journey

Merry Christmas to you and yours!

♥️ Andy & Laura Berger

#christmasday #fitmas #christmasblessings #weightlosscoaching #healthyholidays

📌 SAVE this recipe to make for a Holiday treat

📌 SAVE this recipe to make for a Holiday treat that won’t leave you feeling bloated and sluggish

🍪Instead of using high sugar and quick digesting flours that spike your energy but leave you with headaches, poor mental focus, low energy, and craving more sugar…try these!

By using almond butter and almond flour, only 1/2 cup of coconut sugar which is lower glycemic (less blood sugar spike) and dark chocolate chips, this cookie will give you the baking traditions of the season without the energy crash

…because let’s face it, we need all the energy we can get this time of year!

🍪Almond Butter Cookies

350 degrees; 12-14 min cook time; Yields 12-14 cookies

Ingredients

· 1 cup Almond Flour
· 1/4 cup Cassava Flour or GF 1:1 blend
· 1 teaspoon Bobs Red Mill aluminum free baking powder
· 1/8 teaspoon salt
· 3 Tablespoons of Ghee AND 3 Tablespoons of Coconut Oil (softened)

· ½ cup coconut sugar

· 1/3 heaping cup of Almond Butter
· 2 teaspoons of pure vanilla extract
· 1 egg
· 1 cup 72% chocolate chips (Simple Truth)

🎄Directions:
Cream together ghee, coconut oil and sugar for 2-3 minutes. Then add the almond butter. Scrape the bottom of the mixer to make sure everything is combined. Cream for about 2 minutes. Add the egg and vanilla. Cream for about another 2 minutes.

In a separate bowl add all flours, soda and salt. Add this to the wet mixture, slowly and on low speed. Do not over mix. Gently stir in the chocolate chips. Roll into balls and place on parchment.

Line baking sheet with parchment paper and roll dough into 1” balls. Bake at 350 degrees for 12-14 minutes. Let cool for 5 minutes on baking sheet before removing.

PS these are gluten and dairy free cookies!

✈️ SHARE this with someone who would love to make them!

#healthycookierecipe #lowsugarcookie #weightlossrecipes #healthycookies #glutenfreedairyfree #healthylifestyle

🍪 SHARE this with the cookie queen in your life

🍪 SHARE this with the cookie queen in your life😂
…But seriously, it’s like everywhere you turn in December someone is trying to “love” on you with candy, and cookies, and candy canes and hot chocolate.

👉🏻There’s this obligatory expectation to partake in alllll the things. And you physically feel like crap because of it.

🔥But I’m going to give you the most freeing permission you’ll ever receive…

You. Don’t. Have. To. Eat. It.

👉🏻You don’t have to eat all the things. It’s okay to say no thanks. And it’s okay to make a choice for your own wellness, not someone else’s feelings.

👉🏻It’s beliefs that certain sugar laden foods and beverages “must” be a part of the experience, and the uncontrolled permission to eat anything in sight that makes you feel out of control, low energy, and stuck in the all or nothing cycle of eating.

👉🏻I want to challenge you going into the Christmas week to make mindful choices. Say no when you want to and be okay with it. Focus on your HEALTH with every bite of food, because your “diet” is happening everyday of your life, it’s not something you go on and off.

👉🏻Eating tons of sugar is just not good for your body, which is why you feel crappy and crave more. Yes it leads to weight gain but the negative impact on your quality of life and health is the bigger “why” behind limiting it.

🙌🏼You have an amazing opportunity to lead yourself and your family in a way that nourishes your life and makes you the most vibrant and effective version of you.

💪🏼Let’s commit to our long term health and make this holiday season one where you prioritize feeling the best and being the best of you 🙌🏼

#healthyeatingtips #pov #psa #healthyholiday #holidayweightloss #howtoloseweight #weightlosstipsforwomen #weightlossinspo

📌SAVE to stop 🛑 the holiday weight gain cycl

📌SAVE to stop 🛑 the holiday weight gain cycle and start finding balance in your diet without the cravings

It took me several years of doing the wrong things with my diet to finally discover the ROOT cause of my issues. Rather than willing away behaviors, I aim to correct the WHY behind the action so you find freedom in your diet and food choices and easily maintain a healthy weight.

DM the word HEALTHY to join our 12 week program and lose weight, feel healthy and energized without the cravings

#stopcravings #howtoloseweight #howilostweight #weightlosstipsforwomen #weightlossinspo #healthyhabitsforlife #weightlossforwomen

📌 SAVE my favorite go-to protein shake! This is

📌 SAVE my favorite go-to protein shake! This is literally a life saver when it comes to running errands, feeling energized and nourished.

👉🏻I always make a shake and take it with me to prevent “getting stuck” with no food options.

🧋Try this and see how eating high protein and fiber prevents the fast food and sugar cravings. When I nourish my body, I’m ready to go for the day!

2 cups of water
Plant based protein powder + collagen powder (35g protein total)
1 1/2 tbsp. chia AND flax seed (each)
1 tsp. almond butter
1 cup baby spinach
3/4 cup frozen strawberries

🙌🏼Seriously this shake is a life saver if you are wanting to eat well and feel well but need a convenient option for your busy life!

✈️ SHARE with your shopping buddy!

#proteinshakerecipes #weightlossshake #healthyproteinshake #weightlossrecipe #healthybreakfastideas #weightlossforwomen #healthylunchideas

🔥 SAVE this workout so you can boost your metab

🔥 SAVE this workout so you can boost your metabolism and stay consistent with workouts even over the holidays!

👉🏻The two biggest barriers to the right type of exercise for fat loss (aka strength training)
1) Not knowing what to do or where to start
2) TIME

💪🏼These 3 exercises are simple compound movements that address both of these issues. You can save time by combining 2 or 3 exercises into one so you are working multiple muscle groups in less time.
♥️ This also gets your heartrate up so you get cardiovascular benefits.

...and if you don’t know where to start, these are less advanced movements so you can build confidence and still get results!

🔥Try this Quick workout you can do from anywhere with Medium Dumbbells
Set your phone timer :45 seconds work/:15 seconds rest,
🥊 3 rounds
Do this 3x this week to start seeing changes in your body!

1️⃣Squat/Bicep Curl
2️⃣Pushup/Row
3️⃣Push Press

SAVE to start working out wherever you go!

#beginnerworkout #weightlossworkout #homeworkoutideas #workoutathomemom #dumbellworkout #workoutforweightloss #homeworkoutprogram

☕️🍫SAVE this simple hot chocolate that actu

☕️🍫SAVE this simple hot chocolate that actually provides nutrition BENEFIT…not just sugar

👉🏻Instead of traditional “Swiss Miss” powders, I use @vitalproteins chocolate powder for “hot chocolate”. It dissolves perfectly in warm liquid and tastes so good!

🎄The holidays are filled with too much sugar and by the end of it you feel so sluggish and heavy you can’t wait to go back to “normal eating”

…at least that’s how I used to feel. Until I shifted from a “dieter” who would go from one extreme to the other with my diet vs a Healthy Person who learned healthy consistent patterns I can apply to all situations, even the holidays

🔥You can be healthy and have fun too. Focus on foods that simultaneously benefit the body and soul.

💪🏼These are principles I teach my clients so they can lose weight and 🛑 STOP feeling out of control with their diet

⭐️If you are struggling with your weight and health, register for our FREE Nutrition Masterclass on Thursday, December 14th, 6:30-7:30pm EST. DM or comment the word HEALTHY to get the link or get the link in stories to register!⭐️

#weightlossrecipes #proteinhotchocolate #healthyhotchocolate #weightlosstipsforwomen #weightlossforwomen #bloodsugarbalance #nutritioncoach #dietitianrecipes

👉🏻It can feel really overwhelming to know wh

👉🏻It can feel really overwhelming to know what to eat and what not to eat when you’re trying to lose weight. You try your best but it can feel impossible to google search and sift through all the info on your own.

🔥I make it as easy as possible for my clients to choose foods that nourish the body AND promote fat loss.

🙌🏼We’ve helped 100s of clients sift through all the noise and eat in a simple way to establish healthy habits and lose weight, even as busy parents.

💚Don’t get caught up on should I or shouldn’t I eat this or that: if it’s a natural food, go for it. If it’s highly processed and packaged, try to limit or avoid.

👉🏻Eggs contain protein AND vitamins and minerals, so they can help curb cravings for sugar and other processed snacks, while providing the nutrition your body needs

✈️Get your body healthy again and your energy back by learning to simply eat the right foods in the correct balance.

🔥If you want help with a simple process to lose weight for good and get your health and energy back, join our FREE Masterclass Thursday, December 14th at 6:30pm EST on Zoom: “Why You Can’t Lose Weight No Matter What…and What to Do About it”. DM the word HEALTHY for the link or see link in stories to sign up for FREE 🙌🏼 can’t attend live? Register anyway to get the recording!

✅SEND to a friend who needs help cutting through the nutrition confusion and following a plan that works!

#healthyeatingtips #weightlossforwomenover40 #weightlossforwomen #howtoeatforweightloss #bestdietforweightlossforwomen #nutritioncoachforwomen #nutritioninfo

Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7996514/
https://pubmed.ncbi.nlm.nih.gov/8120521/
https://pubmed.ncbi.nlm.nih.gov/29111915/
https://pubmed.ncbi.nlm.nih.gov/18203890/
https://pubmed.ncbi.nlm.nih.gov/28091798/
https://pubmed.ncbi.nlm.nih.gov/32653422/#:~:text=I%C2%B2%20%3D%2072.1%25).-,Higher%20egg%20consumption%20(more%20than%201%20egg%2Fday)%20was,0.86%2D0.93%3B%20P%20%3C%20.

✈️ SHARE with someone who loves their sugar! A

✈️ SHARE with someone who loves their sugar! Are you a self proclaimed "carb lover" and think that is why you can't lose weight?

👉🏻The reality is, extreme sugar and carbohydrate cravings are driven by imbalances in the diet. Once we correct these, you will be AMAZED that you no longer crave the snack foods, chocolate, and ice cream that you thought you needed so badly

🔥Here are things you can do to STOP craving the sugar and start losing weight and feeling more energized through the day:

🥩Eat protein at breakfast and lunch. Skipping meals and eating snacks all morning leave you HUNGRY. Eat 30-40g of protein at Breakfast and Lunch.

🍪Switch from processed and packaged foods to whole, nutrient dense foods. When your body is nourished, you will stop craving! Cravings come from lacking vitamins and minerals in your diet. You won't be satisfied or able to stop overeating sugar until your metabolic needs are satisfied

🥦Increase vegetables at every meal and add in fiber rich foods like vegetables/nuts/seeds to meals. This will keep you fuller longer. When you combine protein and slow digesting whole food carbohydrates at meals, it will stabilize your blood sugar. When you have stable blood sugar, you avoid energy crashes which lead to sugar cravings to bring your blood sugar back up. 150 calories of cookies isn't helping when it causes you to eat more sugar later.

😴Poor Sleep: if you aren't getting to bed early enough or waking through the night, it can affect your cravings for energy (sugar) the next day. BUT, when you eat sugar and processed/white carbs all day (even in small amounts), you are spiking and crashing your blood sugar. This pattern continues overnight and causes you to wake up frequently or stay awake.

🔥If you're ready to lose the weight and get your body back in balance, DM the word HEALTHY to join our FREE Masterclass: Why you can't lose weight no matter what...and what to do about it

#stopcravings #howtoeatforweightloss #weightlosstipsforwomen #weightlossforwomen #weightlossprogram #nutritioncoaching

⭐️Are you doing “all the things” you read

⭐️Are you doing “all the things” you read about to lose weight: trying to eat less, increasing protein, doing the diets that used to work and now it’s not? What is happening?

👉🏻The truth is, constructing a balanced diet is more than just ONE thing. The most important component is HOW you are achieving your calories and macro goals. Just hitting a calorie number or protein goal isn’t going to get you results.

👉🏻If you’re “increased protein” is coming from high protein granola bars and Pure Protein Drinks....on paper your numbers look good but your diet is suffering

🥦Your body needs more than macronutrients to thrive: it needs fiber to keep you full, and vitamins and minerals to support your metabolic function, energy, and wellness.

⭐️Here are the Shifts to Start Making to Lose Weight:

1) Balanced Day: evenly spacing your calories through the day at each meal. You’re not being “good” or “winning” if you only have 150 calories for breakfast. You need at least 400 calories of low insulin spiking foods, high protein in the morning and at each meal. This will prevent energy crashes and cravings

2) You need the right types of carbohydrates. The “gram” number is irrelevant if your carb allotment is coming from M&Ms and goldfish crackers. These processed types of carbs will spike your insulin and signal fat storage in the body. This is especially common as you age and for peri- and menopausal women. Increasing fiber and nutrients from VEGETABLE carbohydrates and keeps you full and satisfied.

3) You do need more protein, but from whole food sources and consistently through the day. Aim for 30-40 grams per meal with high fiber foods. Instead of drinking a pre-made 150calorie, 30grams of protein shake, try making a protein shake with greens, berries, chia seeds, and protein powder to help nourish the body and keep you full.

DM or Comment the word HEALTHY for the link to our FREE Masterclass: Why you can’t lose weight no matter what..and what to do about it”

#weightlossforwomen #weightlosstipsforwomen #howtoloseweight #nutritionforweightloss #weightlossprogram #whycantiloseweight

📌SAVE this Healthy Hosting Menu for your next g

📌SAVE this Healthy Hosting Menu for your next get together 🙌🏼

We love hosting big get togethers around the holidays. Our focus for the food is using wholesome, whole food ingredients with lots of fresh flavors.

…not a casserole in sight! There are so many flavorful and nutrient dense ingredients outside of the traditional foods that we love to serve to our guests and enjoy ourselves. Healthy doesn’t have to be boring, in fact, for us it’s more flavorful and exciting than “traditional” foods

👉🏻Here’s our menu:

•Main Course: Standing Rib Roast with a fresh rosemary/garlic/olive oil/Himalayan salt rub. Roasted with mushrooms, carrots, onions, celery and red wine in the pan

•Roasted Brussel Sprouts with nitrate free bacon and roasted pecans

•Roasted Butternut Squash (olive oil). Top with goat cheese, fresh chopped rosemary, and pomegranate seeds once cooked

•Steamed Green Beans

🎄With this menu we can still load up and the veggies and get our protein in. Rather than have tiny portions of all the casserole dishes and rolls and still be hungry, we load up on the veggies and protein, love the foods and are full and satisfied 🙌🏼

👉🏻what’s your favorite healthy holiday dish? Let us know in the comments

🙌🏼If you’re struggling to lose weight no matter what you do, it takes more than cutting calories. It’s learning how to eat well simply and consistently for your unique body.
⭐️DM the word HEALTHY to get the link to our FREE Nutrition master class Thursday, December 14th at 6:30pm EST on zoom. Can’t attend live? Register anyways to get the recording!

#healthyholiday #holidaymenu #howtoloseweight #howtoeathealthy #weightlosstipsforwomen #healthyholidayrecipes #nutritioncoach #whatiatetoday

🎄 Not sure how to navigate the Holidays in a He

🎄 Not sure how to navigate the Holidays in a Healthy Way? Check out what I’m making for our family Christmas party at our house!

#healthyholidays #healthymealideas #howtoloseweight #healthyweightloss #whattoeatforweightloss #weightlossforwomen

🌲 SHARE this Christmas Tree Turkish Get Up Chal

🌲 SHARE this Christmas Tree Turkish Get Up Challenge with who you want to see do it!

💪🏼A few years ago my shoulders weren’t strong enough to handle uneven weight and instability but thanks to our home training program, the Christmas Tree Turkish Get Up is possible!

Tag us when you do yours 🙌🏼

#turkishgetup #turkishgetupchallenge #christmaschallenge #christmasworkout #homeworkoutprogram #personaltrainer

🔥SAVE to start losing weight for real. No more

🔥SAVE to start losing weight for real. No more quick fixes. No more fads. Let's actually learn how to eat and FUEL ourselves for optimal health and wellness.

Get your body healthy. The weight loss will follow.

Our next program starts January 15th. If you're serious about getting your health back on track...for good, this is for you. DM or comment the word FIT for details.

#weightlossprogram #howtoloseweight #weightlossforwomen #whattoeatforweightloss #nutritioncoach #howtobehealthy

🔥SAVE to boost your energy and crush the holida

🔥SAVE to boost your energy and crush the holiday season.

👉🏻It’s easy to feel like there’s “no time”, especially at the end of the year.

🫣But the truth is you make time for what you prioritize.

💪🏼If we start VALUING the feeling of health, getting addicted to the energy and vibrancy we can have, and loving the health that radiates from us, then you better believe a 20-30 minute workout will feel like a REQUIREMENT not a CHORE

🙌🏼This holiday season let’s say YES to the best version of us and be our best for our family

🎄20 minute Holiday Rush Strength Workout
🥊 :45s/:15s x 4 Rounds

Squat to Halo, alternate directions
DB Bent Over Row w/ Isometric Hold (3 sec)
Side Lunge Shift at Bottom
Ball Chest Press OR Bridge Chest Press
Good Morning OR Deadlift

👇🏻Comment below when you get it done! Put a YES in the comments if you’re commuting to HEALTH this Holiday

#20minuteworkout #quickworkout #workoutathomemom #homeworkoutideas #strengthtrainingforwomen #weightlossworkout

🔥SAVE to start losing weight without playing th

🔥SAVE to start losing weight without playing the calorie game. Nutrition is more than numbers🤓

👉🏻Remember when you were 20 and you could just cut back portions and count calories to lose weight? So why isn’t it working now?

✨I work with SO MANY women and men who are going back to the things that used to work to lose weight…But the reality is the way you approach diet and what you put in your body must change as you age

🔥“Calories” are a measure of energy. But the way your body receives that energy MATTERS.

If your diet is full of packaged foods that are “low calorie” like pretzels and cracker thins you will...

1) feel hungry because you’re not getting nutrients (vitamins and minerals) or enough protein

2) struggle to lose weight because you are spiking your insulin with quick digesting carbohydrates, which drives hunger and fat gain. It can also cause inconsistencies in your diet as you’ll be able to be “good” during the day but overeat at night and on the weekends.

🔑Here is the key to fat loss I teach my clients that helps them lose weight easily without feeling hungry and keep it off long term:

✅Balance your plate: meals should be made of mostly slow digesting carbohydrates (vegetables) and protein. Load up on the vegetables, no need to portion. Have a smaller/optional portion of starch.

✅Balance your day: don’t skip meals and try to get by on low calorie snacks all day; this only sets you up for inconsistencies in your diet and overconsuming. Eat more of the vegetables and proteins at all of your meals.

✅Focus on food quality: aim for mostly whole, unprocessed foods to help provide nutrients that boost metabolism, fiber to keep you full and slow digesting carbohydrates for sustained energy. No more 3pm crashes. Your INSULIN system needs to stop feeling the stress.

🔥Ready to revolutionize your health and weight loss by following a food plan you actually enjoy and can sustain long term? Comment or DM the word FIT to get early access to our signature 12 week group coaching program for weight loss, Fit and Healthy For Life

#howtoloseweight #weightlossforwomenover40 #whycantiloseweight #weightlossprogram #weightlosstipsforwomen #nutritioncoach

❤️ LIKE if you’re IN and committing to 3 wor

❤️ LIKE if you’re IN and committing to 3 workouts per week for the next 4 weeks🙌🏼

That’s it. Just 12 hours and 12 workouts to…
👉🏻Help keep you energized this holiday season
👉🏻Help prevent the holiday weight gain
👉🏻Start your 2024 already in a healthy routine
👉🏻Help you start feeling like yourself again!

🎁Give yourself the BEST gift: HEALTH

💪🏼If you “give up” the whole season because of the business, you can easily lose yourself. BUT if you establish a few consistent habits to ground you, you’ll feel better, be more productive, and start the new year with a positive outlook

🔥Need help getting started? Comment or DM the word FIT to join our FIT FRIM HOME Membership, with your first month just $10! This includes the Fit for Beginners to get you started

#homeworkoutplan #homeworkoutprogram #weightlossprogram #workoutsforweightloss #howtoloseweight #workoutchallenge #workoutathomemom

💪🏼You know you need to strength train. You’ve been hearing about how it can help with weight loss and strength as you age…but where do you even start beyond bicep curls and shoulder presses?

➡️Here are tips for getting started and actually seeing results for your effort

1) Follow a program! Whether you’re working out at home or the gym, you need a progressive structure to follow. There’s a lot more to building strength and preventing injury than a few gym exercises

2) Include a variety of exercises. When you start strength training, you may be tempted to do the same crunches, bicep curls, and dumbbell squats you’ve always done…but these won’t get you the results and can lead to imbalances in the body. By including a variety of exercises that focus on strength, stability, mobility, cardio, and core, you are working the whole body vs just a few muscle groups
👉🏻Plus it’s less BORING and you’re more likely to stick with it 🙌🏼

3) Learn the form fundamentals before you start adding heavy weight. If you jump into an exercise without knowing how to activate your core or keep your back straight on a squat, you could end up injuring yourself. It’s okay to take time to learn proper form before professing your weight

4) Stay consistent with 3x/week. You are stronger and more capable than you think! Don’t be afraid to lift and push yourself to increase weights as you’re able. This is how you build strength and we promise it will get easier if you’re consistent!

🔥We know so many people want to take that next step to strength training but don’t know where to start. That’s why we created the FIT FOR BEGINNERS Workout series to take you from couch to confident in just 8 weeks.
These follow along videos can be done at home and teach you the fundamentals of strength training while including variety. You’ll be amazing at what you can accomplish in just 8 weeks!
🔥Comment or DM the word “BEGINNER” to get our Black Friday special: 1st month only $10!

#homeworkoutprogram #homeworkoutplan #howtostrengthtrain #strengthtrainingforwomen #beginnerworkout #weightlossworkout

💪🏼 After I had my 2nd baby, going to the gym

💪🏼 After I had my 2nd baby, going to the gym and doing classes like I used to was impossible.

👉🏻I lost a lot of strength with pregnancy and felt my body looked completely different. All my muscle tone was gone and I didn’t like the way my clothes fit anymore

➡️I tried working out at home but never felt like I had “time” and I wasn’t following a program, just fitting in random exercises whenever I could.

Needless to say, I didn’t see any change or progress in my body…

I remember thinking: “maybe workouts just aren’t a reality for me right now”

🙌🏼BUT I couldn’t have been more wrong. I just needed a comprehensive PROGRAM to help keep me on track and take away the mental burden of thinking of my own program

🔥Once we started streaming Andy’s group classes on zoom 3x/week, we worked it into our schedule and committed to showing up.

👉🏻What I found was the CONSISTENCY got me results. I started to feel strong and like myself again rather than drowning in the constant nag of “I know I should” but doing nothing.

💪🏼Following a PROGRAM that was balanced to include mobility, core, cardio, strength, and flexibility saved me from having to piece together all the components on my own. Just 3 hours a week. That I could commit to 🙌🏼

🔥Our FIT FROM HOME Program is a space for YOU. Where we take the mental burden out of “what to do” and save you the commute to the gym.
🔥Where we create workouts for your adult body to get you strong, prevent injury and boost your energy and metabolism. Every workout is different which keeps it fun

🙌🏼🥳Once you enter our space, you won’t want to leave

💪🏼Comment or DM the word FIT to try a workout for FREE and take advantage of our Extended Black Friday Special: 1st month of Fit From Home with Beginners Series Access for only $10

#homeworkoutprogram #postpartumtransformation #workouttransformation #homeworkoutplan #workoutathomemom #fitfromhome #postpartumweightloss

📌 SAVE this info 👇🏻👇🏻 👉🏻We s

📌 SAVE this info 👇🏻👇🏻

👉🏻We see so many people get excited for a lifestyle change and start working out everyday, only to abandon program 2 weeks later because it’s unsustainable.

🔥The two biggest mistakes are overcommitting in your busy life AND not following a program🔥

👉🏻Our home workout program incorporates all aspects of fitness into 1 workout so you can consistently commit to 3x/week and start seeing results

💪🏼CONSISTENCY > QUANTITY

👉🏻Showing up to workout is important but if you’re not follow a progressive program you’ll likely not see the changes in your body you want. Just doing random workouts and exercises will leave you frustrated and less likely to stick with it

💪🏼 QUALITY > QUANTITY

👉🏻We have been working out exclusively from home just 3x/week the last 3 1/2 years and are in the best, healthiest shape of our adult lives

👉🏻No more dragging the kids to the gym and wasting time commuting there. We have an amazing FIT FROM HOME Community working out LIVE with us 3x/week

🔥🦃DM or comment the word FIT or see link in bio for a FREE 1-hour full body home workout!

#homeworkoutforwomen #weightlossworkout #howtoloseweight #weightlossforwomen #homeworkoutprogram #weightlosscoach
#workoutforweightloss

✈️ SHARE this perspective 🙌🏼 The Holiday

✈️ SHARE this perspective 🙌🏼 The Holiday season doesn’t have to be overwhelming.

If you have work parties, family gatherings, and holiday travel, it can feel like the entire 5-6 weeks is out of control and impossible to stay healthy

BUT when you break it down, most days are normal days, with normal meals and routines. Here’s what you can do for the other 105-110 meals

✅Still eat a breakfast high in protein and fiber
✅Don’t skip meals. If you maintain your meal pattern and prioritize nutrient dense foods, you won’t feel the need to overdo it on random cookies or binge at the family Christmas party
✅Avoid the extra candy and cookies laying at work or in the house. Just because it’s there doesn’t mean you have to eat it (this will be easier if tip above is maintained)
✅When you do go out or have an event, load your plate with 1/2 vegetables and protein foods FIRST

👇🏻What’s your strategy for staying healthy during the holiday? Let us know in the comments

#weightlosstipsforwomen #healthyholidays #howtoavoidweightgainovertheholiday #nutritiontips #weightlossforwomen #dietitian

🔥If you’re trying to lose weight and improve

🔥If you’re trying to lose weight and improve your health, chances are you’ve thought about working out and tried some workout videos at home

…but random YouTube workouts for weight loss are about as beneficial as a Pinterest board full of healthy recipes you never actually make

👉🏻While some may be “good workouts” here’s why we do not see these helping people actually achieve their weight loss goals:

1) Lack of Accountability or someone to push you to achieve your goals
👉🏻If you are relying on yourself to push you, increase your weights, keep you showing up, etc. and this hasn’t worked in the past, it’s probably not going to work now. Having a coach makes all the difference

2) Not part of a progressive program to change your body
👉🏻There’s a BIG difference between a “good workout” and an “intentional workout”. Burning calories isn’t enough if you have big weight loss goals and choosing whatever workout “feels good” likely isn’t challenging you or working together with your other workouts to get you where you need to be

3) Lack of Experience.
👉🏻There are a lot of people online who simply enjoy working out and want to share it with others. That’s fine but shouldn’t be confused with a trained professional who has worked HANDS ON with 100s of clients for 20+ years. If you want results vs a workout, make sure you know who you’re following

4) No focus on form or functional movements to prevent injury
👉🏻This is where a coach can help you use the correct muscles and movements to maximize results!

5) Inconsistent workouts:
👉🏻if you’re working out everyday one week, nothing the next week, and twice the next, you’re not going to see the results you want. When you have a program and structure to follow that works together you know exactly what to do without wasting time looking for workouts

🔥There is A LOT more to exercise design and progressing you to build strength and lean mass than just a random workouts

👉🏻If you’re serious about your weight loss goals comment or DM the word FIT to STOP🛑Random workouts and START following a proven program

#workoutprogram #weightlossworkout #homeworkoutprogram #homeworkoutforwomen #homeworkoutplan

💪🏼SAVE! 1 hour LIVE follow along Full Body S

💪🏼SAVE! 1 hour LIVE follow along Full Body Strength and Cardio workout from home

#homeworkout #homeworkoutprogram #followalongworkout #strengthtrainingathome #beginnerworkout #weightlossworkout

👇🏻👇🏻DM or Comment the word FIT and we’ll send you the link to Join our FREE LIVE Turkey Burn🔥Workout Class, Monday, November 20th at 5:30pm. Let’s kick the holiday season off healthy!

💚I did not think fitness could be a reality for me in this phase of life. But what I learned was that it just needed to look different than it did when I was 25.

I couldn’t wake up and go to 6am classes anymore, or 3 mile runs randomly during the day.

After kids, going to the gym was a disaster. Dragging the kids there in the evening, it took me 2 hours to do half of a 1 hour workout 🤪

Working out on my own at home was also a dead end. Andy even wrote me my own home workout but I lacked motivation outside of a group setting. I’d spend half my workout time scrolling YouTube for what I “felt” like doing (which wasn’t much), and I was super inconsistent and wasn’t pushing myself

💚I need a class on my schedule and to show up and not have to think about it. I need a group to energize me and push me. That’s what I love.

So when Andy’s group training went virtual during the pandemic, it was the perfect solution for me. I had it on my calendar 3x/week and I got an amazing workout while still being able to manage my kids.

Most of all I pushed myself. And I am so thankful I did because I know the strength and mobility I’m gaining will not only serve me now, but for years to come.

It took a lot of creativity when the kids were littler, but now we all have our Monday & Wednesday evening/Saturday morning routine.

👉🏻Have you struggled to feel healthy or see changes in your body after having kids (gals AND guys). Comment “FIT” to join our FREE LIVE CLASS and get back into better shape than in your 20’s
Group training LIVE sessions:
Monday & Wednesday at 5:30pm EST
Saturday at 8:30am EST
*all classes are recorded and can be done on demand for up to 5 days. You are encouraged but not required to do all 3 workouts each week
**modifications shown for all exercises

✈️SHARE this to someone who needs to this!

#weightlossforwomenover35 #weightlossforwomen #weightlossformoms #workoutathomemom #homeworkoutprogram #postpartumweightloss #fitmominspire #fitmoms #homeworkoutformoms

📌 SAVE this exercise to try AT HOME and see how

📌 SAVE this exercise to try AT HOME and see how you can get an even better workout than going to the gym

👉🏻We see so many people get excited for a lifestyle change and start working out everyday, only to abandon program 2 weeks later because it’s unsustainable.

👉🏻Our home workout program incorporates all aspects of fitness into 1 workout so you can consistently commit to 3x/week and start seeing results

💪🏼As you age, it’s important to shift to strength and muscle building activities. But that doesn’t mean bodybuilding.

⭐️If you want to LEAN OUT and LOSE WEIGHT you need to BUILD STRENGTH. That’s why we put a heavy emphasis on changing body composition and increasing lean mass vs just losing “pounds”

👉🏻We have been working out exclusively from home the last 3 1/2 years and are in the best, healthiest shape of our adult lives

👉🏻No more dragging the kids to the gym and wasting time commuting there. We have an amazing FIT FROM HOME Community working out LIVE with us 3x/week

🔥🦃Join us for our FREE Turkey Burn Class LIVE Monday, November 20th @5:30pm EST

⭐️Comment or DM the word TURKEY or go to our stories for the link to join for FREE and get your holiday season started off healthy and an awesome pre-thanksgiving workout 🙌🏼

#homeworkoutforwomen #weightlossworkout #howtoloseweight #weightlossforwomen #homeworkoutprogram #weightlosscoach

✈️ SHARE with your cardio junkie friends. We’ve been taught that 🔥 burning calories on the treadmill or elliptical are the best ways to lose weight

…but this isn’t the case, especially as you age and are losing muscle mass

💪🏼 As you move into your 30s, 40s and beyond, you need to switch to more strength based training to maintain your muscle mass and keep your metabolism strong

And Let’s be honest, the weight rack can be intimidating. There’s a safety in the good ol’ cardio machines

💫That’s why we created the FIT FOR BEGINNERS Workout series as part of our Fit From Home Membership

🔥We take you from couch to confident in 8 weeks with just 3 workouts per week

🦃Join us for our FREE LIVE Turkey Burn Workout, Monday, November 20th 5:30pm EST.
Start the holiday season off healthy!

🔥DM or comment the word TURKEY for the link to sign up for free! 🔥

#weightlossworkoutsathome #buildmuscleburnfat #workoutathomemom #workoutsforwomen #weightlossworkout #homeworkoutprogram

🦃 If you’re trying to lose weight and improve

🦃 If you’re trying to lose weight and improve your health, big family holidays can feel overwhelming

🙌🏼We want you to enjoy your holiday while learning how to navigate the food buffet as a healthy person

💫Ready to kick off the holiday season healthy?

Join our FREE Turkey Burn workout Monday, November 20th @5:30pm EST and get an awesome pre-Thanksgiving workout and prioritize your health this holiday!

🦃 DM the word “TURKEY” for the link to join or catch it on IG LIVE

#avoidholidayweightgain #homeworkoutplan #weightlosstipsforwomen #weightlosscoaching #healthyeatingtips #howtoloseweight

🥗 SAVE this super simple lunch idea and START m

🥗 SAVE this super simple lunch idea and START making it instead of grabbing random snacks all afternoon

💫I don’t know about you but I hate feeling hungry. I hate feeling like I can’t fill up no matter what. I hate cravings. But I don’t feel this way now that I’ve learned HOW to eat and structure my day to feel full and satisfied

🔥You’ve probably been told to “eat less” if you want to lose weight…which usually leaves you avoiding “meals” and chronically hungry and pissed off, only to give up and think weight loss is impossible

❌This advice needs to die.

✅ You should feel full and not crave snacks and sugar when you properly fuel your body
✅You should feel FREE to eat meals when you learn how to balance your meals and what to choose to nourish your body

🥗 SUPER SIMPLE SALAD
2-3 cups pre-washed dark leafy greens
1 cup Super Food or Broccoli Slaw
4-5oz cooked/leftover chicken (or tuna)
2 Tbsp Pistachios, Almonds, or other Seeds
1-2 Tbsp avocado or olive oil based dressing (such as Primal Kitchen)

💫We’ve helped 100s of clients learn to eat, lose weight, and find freedom in eating well for life

🔥If you’re ready to lose weight by learning how and what TO Eat vs just what to restrict and feel less hungry and more energetic, DM the word EAT to join our nutrition program and lose weight

#lunchideaforweightloss #foodforweightloss #howtoeatforweightloss #weightlosstipsforwomen #howtoloseweight #whattoeatforweightloss #weightlosscoachforwomen

👋 Hi! We are Andy and Laura Berger We have be

👋 Hi! We are Andy and Laura Berger

We have been married for over 12 years and share a passion for helping you use food and fitness as medicine to reverse health conditions, lose weight, and build a strong body FOR LIFE

11 years ago we embarked on a journey to understand HOW food affects our body, not just for weight but to heal gastrointestinal issues, hormone imbalance, and improve our energy and well being.

Instead of just teaching you how to “lose weight” we teach you how to “get healthy”, how to eat and build a strong body so you can lose weight without feeling deprived or hungry. When the body is nourished, you feel balanced, energetic, and healthy.

👉🏻In 2020 after having our 2nd baby, the gyms shut down and we shifted our group classes online 3x/week. What we didn’t know was the benefit to US!

💪🏼Laura was able to rehab her body and get even stronger than pre-pregnancy and now easily maintains her weight with a higher lean mass. No more gaining and losing the same 5#

👉🏻Andy rehabbed his shoulders and other old gymnastics and lifting injuries that traditional exercise programs never helped. He is now stronger, leaner, and more mobile than 10+ years ago

🔥We offer our FIT FROM HOME Membership with 3 LIVE workouts per week that offer accountability and something new every time AND Access to our FIT FOR BEGINNERS Series to take you from couch to confident in 8 weeks from home

Our 12 week FIT & HEALTHY FOR LIFE Program combines FIT FROM HOME & our Healthy For Life Nutrition program to help you lose weight, build strength, heal your body, and keep the weight off for life!

💪🏼Ready to join us in achieving better health?
DM the word FIT

#weightlosscoaching #weightlossforwomen #howtoloseweight #weightlossprogram #workoutsforweightloss #howtoeatforweightloss

🥬 SAVE to learn how to ADD IN the right foods f

🥬 SAVE to learn how to ADD IN the right foods for weight loss and to prevent snack and sugar cravings

👉🏻You should not be starving and eating tiny unrealistic portions while trying to lose weight. If you ADD IN protein and ADD IN vegetables you’ll feel energetic, satisfied, and stop the afternoon cravings for junk

✅Losing weight isn’t just about what you don’t eat, it’s about what you do eat 👍🏻

Eat the protein. You need it!

✈️SHARE this with someone who needs to see how to eat healthy and how easy it can be!

#healthylunchideas #quickandeasymeals #quickweightlossmeals #howtoeatforweightloss #weightlossforwomenover40 #fitnessandnutritioncoach

💥SAVE to train your core properly when you’re

💥SAVE to train your core properly when you’re trying to lose weight

🔥Instead of working on your 6 pack by doing crunches, get a strong, functional core that is ready for real life demands.

Work the core from the side and lower abs to build functional strength and shrink your waistline

1️⃣Turkish Sit up
2️⃣Side Plank Knee to Elbow
3️⃣March with One DB Overhead with Foot Band

Crunches have very little movement application in life. Yes, they help you sit up from a laying position but what about carrying groceries?

What bending over to pick something up?
What about carrying a baby on your hip?

✅We need our core to be strong from the front, side, back and during rotation movements.
✅We need to train our core for stability and also for mobility so we have the strength keep our lumbar spine safe during everything.

💪🏼In our Fit From Home Membership we program functional CORE into every workout and almost every movement we do stresses your core in one direction or another. You will be amazed at how strong and stable your core can be. Message us FREE for a 1 week FREE trail to our Fit From Home Membership.

#weightlossworkoutsathome #buildmuscleburnfat #workoutathomemom #workoutsforwomen #weightlossworkout #homeworkoutprogram #homecoreworkout

♥️ LIKE if you’ve ever had the mental battle

♥️ LIKE if you’ve ever had the mental battle with the candy and sweets cravings

If you’re only relying on…
❌Willpower
❌Avoidance
❌Eating all the other healthy snacks
…you’re not correcting the reason you’re craving sugar

…and it’s not because you love carbs, there are deficiencies in your diet driving the constant thoughts about the Reese cups

🔥Our food philosophy gets at the WHY of the cravings by:
✅Balancing your food through the day
✅Helping you not skip meals or skimp on nutrients
✅Increasing protein at each meal
✅Including non starchy vegetables at meals as your carbohydrate source

🙌🏼If you’re ready to quit the mental games and deprivation and actually feel well while losing weight AND keep it off, DM the word HEALTHY to join our 12 week weight loss program and get Fit and Healthy for Life!

#holidayweightloss #howtoloseweight #healthyweightloss #weightlossforwomen #stopcravings #weightlosscoach #nutritionforwomen

📌SAVE to start losing the weight you thought im

📌SAVE to start losing the weight you thought impossible to get off. ATTENTION over the age of 35:

👉🏻The diets you’ve done in the past are not going to work
👉🏻Restricting calories is not the answer
👉🏻All the trendy diets you “hear good things about” are not going to help long term and maybe not at all

🔥We have a revolving door of women (and men too) over the age of 35, frustrated they’re trying to make change without any result

👉🏻so you feel defeated. Like there’s something wrong with you. And you give up or think you need meds or other extreme measures

♥️To keep it short, it’s not you, it’s your plan

We help women and men ALL THE TIME who are convinced they are broken and will never lose, Convinced they love sugar too much and need it, frustrated that they’re “trying to eat better” with no results

🛑 STOP going to all the big flashy diets and programs you see advertised. Everyone we see has tried them without success or without lasting success

👉🏻As you age and getting into menopause there is a specific style of diet pattern you need to learn to lose weight and keep it off PLUS consistent muscle building activity

🔥If you’re ready to STOP putting in effort, and being hungry on your diets with no weight loss and START seeing results, boosting energy and losing weight, DM the word FIT to learn about our programs where we help hundreds of men and women lose weight for life

#menopauseweightloss #weightlosstipsforwomen #weightlossforwomenover40 #whycantiloseweight #howtoloseweight #howtoloseweightnaturally #buildmuscleburnfat

🔥📌SAVE this 10 minute CORE workout to start

🔥📌SAVE this 10 minute CORE workout to start rebuilding your core strength and shrink your waistline

💪🏼This is a CORE circuit from one of our LIVE classes last week, and it’s a burner 🥵🔥

10 min Core Workout
35/:12 - Two Rounds

1️⃣Hand-Toe Crunch to Opposite Toe
2️⃣Plank One Arm DB/KB Slide forward and back (Both Arms)
3️⃣Figure 8’s
4️⃣Bent Knee to Chest
5️⃣Butt Balance/Leg Flutters

🔥DM the word “FIT” and start working the whole body to lose weight, build strength, and get restive. Join us LIVE or On-Demand to build muscle, burn fat and get Fit From Home.

#coreworkout #corechallenge #homeworkoutprogram #workoutsforweightloss #weightlossworkout #weightlossforwomen #weightlosscoach

🔥DM the word FIT to lose weight, get healthy, b

🔥DM the word FIT to lose weight, get healthy, build muscle, and get healthy for life…the right way

#healthyweightloss #nutritioncoach #howtoloseweight #weightlossforwomen #weightlosscoach #dietitian

📌 SAVE to start losing weight even when you thi

📌 SAVE to start losing weight even when you think you can’t!

👉🏻The number 1 frustration I hear from women in their 30’s, 40’s and 50’s is:
“I can’t lose weight no matter what I do, and the things that used to work don’t work anymore!”

👉🏻Does this sound familiar? It’s not you that is broken, it’s your plan!

As you age, your body changes and your approach to weight loss needs to shift as well.

No longer should you be restricting and “burning calories” with exercise, but we must focus on building a healthy body that will work for you and lose weight as an outcome of consistent healthy habits

The problem is most of what we’re told is “healthy” isn’t actually helping you.

🔥DM the word “FIT” to join our FIT AND HEALTHY FOR LIFE program and lose weight the right way, even when you feel like you’ve tried everything and nothing works

#weightlossforwomenover40 #weightlossinspiration #howtoloseweight #weightlossprogram #healthyweightloss #nutritioncoaching #dietitian

🎃 SAVE this scary good BOOOOty workout to do at

🎃 SAVE this scary good BOOOOty workout to do at home and get stronger, shaped glutes 🍑

💪🏼Do this workout 10 minutes a day (or 3x/week) and see your flutes start to change

👻 BOOOOOty Blast Workout
2-3 rounds, 50seconds each exercise, 10 seconds rest

Monster Shuffle
Open the Coffin
Monster Stomps (holding weight)
Flying Bat Back Lunge

💪🏼Ready to lose weight and build a strong body with just 3 workouts per week?

DM the word FIT to get FIT FROM HOME

#buttworkouts #bootyworkouts #gluteworkout #homeworkoutprogram #homeworkoutideas #halloweenworkout #weightlossforwomen

🦸🏻‍♀️🦸🏻‍♂️🔥DM the word

🦸🏻‍♀️🦸🏻‍♂️🔥DM the word FIT to feel like a super hero and get FIT FROM HOME with just 3 workouts per week

👉🏻Your “age” isn’t the reason you feel old and can’t do the things you used to. You CAN be strong and maintain your muscle mass with consistent training

…But following a structured program is critical to properly building strength and mobility as you age

👉🏻And you don’t even need to workout everyday. We’ve been following our own program just 3x/week for the last 3 years and are leaner and stronger than ever!

💪🏼If you’re ready to get FIT FROM HOME, DM the word FIT for details and start feeling like the @theincredibles

#weightlossprogram #homeworkoutprogram #workoutsforweightloss #weightlosscoach #workoutathomemom #dadworkout

🍳 🥩 Cutting out red meat and eggs will have

🍳 🥩 Cutting out red meat and eggs will have very little impact on your total cholesterol levels, because 80% of the cholesterol in our body is made by the liver

…but WHY is your body producing more?

👉🏻Dietary cholesterol content does not significantly influence plasma cholesterol values, which are regulated by different genetic and nutritional factors that influence cholesterol absorption or synthesis.

⭐️Studies have not shown any relationship between cardiovascular risk and dietary cholesterol intake and/or egg consumption.

👉🏻So why are vegetarian or vegan diets often helpful? Because you are reducing less healthy foods in general and INCREASING FIBER FROM VEGETABLES, BEANS, NUTS AND SEEDS, FRUITS.

Our diet plan focuses on balancing out your plate and eating pattern so you improve your health without going to dietary extremes.

If you want to reduce your total cholesterol, triglycerides, and raise your HDL, do this:

1) Weight Loss. Our body makes most of the cholesterol in our blood via the liver. For those who are overweight or obese, the rate of cholesterol synthesis almost doubles. Losing weight can reduce the amount of cholesterol your body makes

2) Reduce Insulin. Diabetes and insulin resistance is associated with Cardiovascular disease; however, when you consume refined carbohydrates (snack foods) and sugars and are continually spiking insulin, which can block the enzymes to breakdown cholesterol and cause an increase in triglycerides and LDL.

3) Increase Fiber intake (vegetables, fruits, beans, whole grains, nuts and seeds) can help reduce cholesterol. Every meal should increase fiber rich foods. These will fill you up and prevent snacking on less healthy foods and fiber binds cholesterol in the intestinal tract, so you do not reabsorb it into circulation.

…and of course, many studies of showed the benefits of exercise on cholesterol levels, particularly on raising HDL cholesterol, aka your “good” cholesterol.

💫 DM the word “FIT” to get on a plan that helps you lose weight, get strong and healthy for life

#lowercholesterol #howtoloseweight #weightlosstipsforwomen #nutritioncoach #weightlosscoach #gethealthywithme

🔥SAVE to start losing weight the RIGHT way. DM

🔥SAVE to start losing weight the RIGHT way. DM the word FIT to join our FIT FOR BEGINNERS follow along workout Series. STOP 🛑 picking random workouts that don’t make changes and ✅ START following a proven system that works

👉🏻If you’re working out to lose weight, don’t make these ❌ mistakes

💪🏼if you aren’t building muscle while trying to lose weight, you will struggle to keep the weight off. Muscle keeps your metabolism strong and body lean

🙌🏼Building muscle won’t make you bulky, but excess fat mass will, which is what happens when you lose muscle mass as you age

💪🏼If you don’t progress your weights, you won’t build muscle. Continuing to progress safely and intentionally gets results and a strong body

Try this 🥊 Beginner-Friendly BAND ONLY workout

Goblet Band Squat
Kneeling Chest Press
Split Lunge One Arm Band Row
Pallof Press

🔥DM the word FIT to join “Fit For Beginners” (Beginner workout Series) and go from couch to confident in just 8 weeks

🔥No more…

✅ Guessing on exercise form
✅ Wondering if you’re doing it right
✅ Fearing it’s too hard or too easy for you
✅Frustration you aren’t seeing changes in your body
✅Losing muscle mass when you lose “pounds”

#beginnerworkout #homeworkoutplan #workoutathomemom #bandworkout #weightlossworkout #buildmuscleburnfat #homeworkoutprogram

🛑STOP running to every diet trend looking for a

🛑STOP running to every diet trend looking for answers to “why you can’t lose weight”

👉🏻You may get some temporary weight loss jumping from trend to trend, but NUTRITION is not a DIET…it’s learning HOW TO EAT to properly fuel your body, keep it healthy and weight loss will be an outcome of your consistent habits

👉🏻Intermittent fasting, for example, can have benefits for some people; however it’s often implemented incorrectly, making it hard to sustain or is overly restrictive and causes cravings and you regain the weight. It can also make it hard to hit your protein goals, which compromises muscle gains, keeping your metabolism low.

🔥I have many clients come to see me post-other diets that don’t work, or where they felt deprived and gained all the weight back

👉🏻Doesn’t it make more sense to learn HOW to eat so you can lose weight, not have cravings, and never have to lose the same pounds again?

As we reduce calories to lose weight (as with fasting or any diet) you MUST SHIFT your food choice to the right foods that will fill you up, prevent glucose spikes, and provide optimal nutrition.

💫Most of the ways you’re told to lose weight aren’t really going to help you long term or correct the reason WHY you can’t lose weight

✅It requires more than cutting out a meal
✅It’s more than cutting calories
✅It’s more than increasing protein or adding in or removing a “magic food”

🔥🛑Stop wasting your energy and finally get on a plan that will not only help you lose the weight you thought you never could, but restore your health, energy and strength

🔥DM the word FIT to join the 100’s of people losing weight living healthy for life

#howtoloseweight #healthyeatinghabits #eatbreakfast #loseweightwithoutcravings #nutritioncoaching #weightlosscoach

🔥SAVE to start losing weight with smarter worko

🔥SAVE to start losing weight with smarter workouts

👉🏻If you are trying to lose weight with the same 3 arm exercises, crunches, and an elliptical workout, you’re likely not seeing the results you want…

🛑 STOP wasting time and workout smarter with less time with just 3 workouts per week from home

💪🏼Our workouts incorporate a variety full body, functional strength movements to help make your workouts more efficient… burning more energy and building more strength🔥

💪🏼Building muscle is the key 🔑 to fat loss and healthy, sustainable weight loss. But it requires the right combination of exercises and variety to keep it fun and sustainable

💫If you’re not sure where to start with working out or are intimidated with trying new movements, DM the word FIT to join our FIT FROM HOME Membership with Fit For Beginners follow along workouts to take you from couch to confident in 8 weeks 🙌🏼

✅Start losing weight and boosting energy so you can do the things you love and feel like YOU again

#weightlossworkoutsathome #buildmuscleburnfat #workoutathomemom #workoutsforwomen #weightlossworkout #homeworkoutprogram

🌰🥜Are you making this snack mistake that’s

🌰🥜Are you making this snack mistake that’s stopping your weight loss?

You may only be looking at the calorie number on the package without realizing that what the food is made of changes how it affects absorption of the food and this your energy, cravings, and weight gain

🔥Always choose natural foods over processed snack foods because the carbohydrates are different in how they affect your blood sugar

🥯Crackers and other snack foods digest quickly spiking blood sugar and insulin, causing you to crave and snack more and making it harder for you to lose belly fat and total weight

🥜Natural foods with unprocessed carbohydrates, fiber and healthy fats will stay in your stomach longer and won’t cause an insulin spike, helping you Lose Belly Fat and total weight

DM the word “GROCERY” to download my FREE Essential grocery list for weight loss and start eating right to fuel fat loss

#weightlosstipsforwomen #howtoloseweight #weightlosssnacks #foodsforfatloss #healthyweightloss #weightlossforwomen

🔥SAVE🔥 The number one thing I hear from pros

🔥SAVE🔥 The number one thing I hear from prospective clients is “I can’t lose weight no matter what”

They are…

Trying to eat more protein
Reducing calories and portions
Running, lifting, even training for marathons
Stopping eating after 8pm
Intermittent fasting
Tracking food in an app….

…but no weight loss

🙌🏼But the truth is most of the “diet tricks” to lose weight are only scratching the surface of what is going on in your body

👉🏻Most people are missing one or more of theses components that are critical for lasting weight loss.
If you’re struggling to lose weight, you’re likely missing one of these in my CORE Method:

CONSISTENCY: you may be doing well during the week and then Friday-Sunday are inconsistent, eating out, drinking alcohol, etc and are no longer in a caloric deficit

OPTIMIZED FOOD CHOICE: HOW you achieve you calories and macro goals matters. If you’re spiking your insulin with candy, sugar and refined carbohydrates through the day you’ll struggle to lose weight, even when calories are reduced. I focus on shifting carbohydrates and improving food choice for weight loss

RATIOS: Hitting your calorie goals (not eating too much or too little) and hitting your protein goals

EAT BALANCED MEALS & MEAL PATTERNING: are you skipping meals or eating less in the morning then binging in the second half of the day? How and when you consume food matters to help with reducing cravings and optimizing digestion and absorption

👉🏻these require specific diet strategies to get your body healthy so you can lose weight easily vs forcing pounds off and gaining it back

💪🏼Of course STRENGTH TRAINING and BUILDING MUSCLE is also extremely important so you are not losing muscle mass but fat mass and helping regulate blood sugar and increase metabolism

✈️✈️SHARE this with your friend who is struggling to lose weight and be sure to SAVE 📌 to help you achieve healthy weight loss

🔥DM the word FIT to join our program and start losing weight when “nothing is working”

#weightlosstipsforwomen #howtoloseweight #healthyweightloss #realweightloss #cantloseweight #nutritioncoach #fitnessandnutritioncoach

🔥How many days do you wake up with aches and pa

🔥How many days do you wake up with aches and pains? Do you use the excuse of “well I’m just getting older”.
We’ve been taught that as we age, we hurt more, but this is not our reality or our client’s reality, and it doesn’t have to be your reality either.

As we age, we move less. We sit more. We become more cautious with our movements and restrict how much range of motion we move through in our daily life.

😱WE LOSE CONFIDENCE IN OUR BODIES

And rightfully so. If you’re not used to moving through large ranges of motion, especially under load, there is a chance you’ll hurt yourself.

💪🏼💪🏼But that’s why we train. TRAINING IS PRACTICING FOR REAL LIFE. Once we build up our training fundamentals, we can add larger ranges of motion AND start to load them.

🔥Loaded mobility training helps to build strength while increasing mobility in your joints, thus bulletproofing your joints against injury🙌🏼

🔥DM us the word FIT to learn more about our FIT FROM HOME Membership, where we take you from “couch to confident” and “train hard so you can LIVE Life to the Fullest”🔥

#mobilitytraining #strengthtrainingforwomen #strengthtrainingathome #homeworkoutprogram #strengthandmobility #buildmuscleburnfat #strengthtrainingover40

🍭 🎃 SHARE this Hack to help your friends get

🍭 🎃 SHARE this Hack to help your friends get rid of thr trick-or-treat candy

🎃So many parents don’t actually want their kids eating this stuff, but how do you just take it away without a fight?

The answer? THE GREAT PUMPKIN 🎃

🎃This helps create a healthy family environment where we’re not restricting or creating negativity around food, but empowering them to make a choice that helps their body

For the adults who are trying to be healthy yet tempted by the candy, this can help you too!

1️⃣ The kids leave all their candy out at night
2️⃣ Parents take candy and replace with a nice gift
3️⃣Kids wake up in the morning to a fun surprise and don’t even miss the candy!
4️⃣Candy goes in the trash and it’s not a temptation for kids or parents!

🎃If your kids or grandkids are young, start this now and make it the norm! You create their reality

🎃If your kids are older and won’t buy the magic, offer to get them something they want in exchange for the candy

Do you struggle with all the candy this time of year? Let us know in the comments what you do!

✅Save this idea for future holidays

✈️If you found this helpful, share it with your friends!

#healthyhalloween #halloweencandy #nutritiontips #healthylifestyle #healthykids #parenthack #

❤️❤️LIKE if you agree 🙌🏼 For many

❤️❤️LIKE if you agree 🙌🏼

For many of us, the world we grew up in painted nutrition and fitness as tools to abuse in order yo lose weight

✅ Crazy diet foods
✅Workout trends and fads
✅Trendy restrictive diets

All neglecting what Nutrition and fitness REALLY are: ways to keep our bodies well

👉🏻If we focus on getting the body healthy with the RIGHT foods (not take foods disguised as “health foods”) and the RIGHT type of exercise (building strength vs using cardio to burn what you just ate), then weight loss will be an OUTCOME of getting your body in balance

👉🏻Losing weight with quick trends and fads isn’t real sustainable weight loss

🔥 If you’re ready to learn how to EAT not how to DIET and BUILD STRENGTH instead of BURN CALORIES
DM the word FIT to join our FIT FROM HOME membership

#healthymotivation #healthymom #healthyweightloss #nutritionandfitnesscoach #weightlossinspiration #weightlosscoach #healthyparents #healthylifestyle #healthymoms #daughters

📌 SAVE to start strengthening your entire CORE

📌 SAVE to start strengthening your entire CORE

👉🏻Instead of doing crunches and working only your rectus abdominous, your core needs to be worked from all angles and planes of motion

💪🏼A we’ll designed program includes unilateral movements and stability/mobility stresses on the core, as well as working through frontal, sagittal, and transverse planes of motion

This will help bullet proof your core for whatever life demands: carrying groceries, yard work, playing with kids, and other activities of life.

If you’re missing these, you’re susceptible to injury

Exercise: Staggered Stance Deadlift/One Arm Row/Clean or bicep curl/Press

🔥🔥Ready to follow a well designed program and finally start seeing results and changes in your body? DM the word FIT to join our FIT FROM HOME Membership where we help you properly train your core every workout

#coreworkout #coreexercises #homeworkoutprogram #workoutsforwomen #weightlossworkout #workoutathomemom

📌SAVE to get a strong & shaped booty in just 10

📌SAVE to get a strong & shaped booty in just 10min, 3x/week 🥳

👉🏻if you want to build back your butt, you should work all aspects of your glute muscles

🔥Outside of the aesthetic of a “nice butt”, the glutes help with knee stabilization and function for daily life movements such as squatting or bending over to pick something up, walking upstairs or hills, and getting off the pot 🚽

⭐️Try this circuit 3x/week for 4 weeks and see your how your glutes get strong and in shape!

🥊3 Rounds

1️⃣Bulgarian Split Squat/Pulse x12 Both Legs
2️⃣Single Leg Deadlift x12 Both Legs
3️⃣Knee Band Squat Jumps w/ DB’s x15-20
4️⃣Side Lunge Lateral Leg Lift x12 Both Legs

✈️SHARE with your workout buddy

#buttworkout #gluteworkoutathome #gluteworkouts #homeworkoutideas #workoutathomemom #buildmuscleburnfat #strengthtrainingathome #homeworkoutplan #10minuteworkout

❤️❤️LIKE if you agree 🙌🏼 For many

❤️❤️LIKE if you agree 🙌🏼

For many of us, the world we grew up in painted nutrition and fitness as tools to abuse in order yo lose weight

✅ Crazy diet foods
✅Workout trends and fads
✅Trendy restrictive diets

All neglecting what Nutrition and fitness REALLY are: ways to keep our bodies well

👉🏻If we focus on getting the body healthy with the RIGHT foods (not take foods disguised as “health foods”) and the RIGHT type of exercise (building strength vs using cardio to burn what you just ate), then weight loss will be an OUTCOME of getting your body in balance

👉🏻Losing weight with quick trends and fads isn’t real sustainable weight loss

🔥 If you’re ready to learn how to EAT not how to DIET and BUILD STRENGTH instead of BURN CALORIES
DM the word FIT to join our FIT FROM HOME membership

#healthydaughters #positivebodyimage #healthyweightloss #antidiet #nutritionandfitnesscoach #weightlossinspiration #weightlosscoach #healthyparents #healthylifestyle #healthymoms #daughters

🌿 SAVE to add fresh, healthy flavor all year ro

🌿 SAVE to add fresh, healthy flavor all year round

👉🏻At the end of every summer I use our remaining basil and the garlic we grow to make these “Basil Garlic Bombs”

🌿I keep them in the freezer and use them to…

Season fish (add olive oil and Himalayan salt)
Make pesto to toss on chicken
Mix in ground beef to flavor burgers
Add to skillet meals for flavor
Add to tomato sauces or soups

🌿Eating healthy doesn’t have to be bland, but keeping flavor bombs on hand can help break up the meals and keep it fun!

#healthyeatingtips #basilgarlic #seasonings #healthyfood #weightlossfood #healthycookingtips #quickcooking

⁉️SHARE if this is new info for you! This is a

⁉️SHARE if this is new info for you! This is a question we get a lot. You make a strong effort to workout, eat better, and think you haven’t lost “any weight” so you give up

👉🏻In reality the expectation of weight just “falling off” at 10-20# per week doesn’t usually happen unless someone has a lot of weight to lose or in some cases, inflammatory weight that is mostly fluid

…but thanks to the diet industry, people feel discouraged that they only lost 1 or 2# for their efforts and give up. But in reality that’s perfect 🤩

🔥Losing weight faster than 1-2# or 1% of your body weight is not going to be all fat mass, you’ll lose a lot of muscle which reduces your metabolism, and your body can go into panic starvation mode making it easier to regain the weight. Drastic weight loss is generally not achieved without drastic measures that are unsustainable

⭐️Instead, focus on a consistent, sustainable food and exercise plan that you can do week in and week out, and the weight will come.

💚Trust the process and over the course of 3 months you can lose 12-24#

🥊Want to get consistent with your results?
DM the word “FIT” to Join our FIT FROM HOME MEMBERSHIP and build strength and lose weight with just 3 workouts per week

#weightlosstipsforwomen #weightlossinspiration #weightlosshelp #nutritiontips #weightlossjourney #weightlossforwomenover30 #buildmuscleburnfat #healthyweightloss

📌 SAVE to fix your back pain. Most people think

📌 SAVE to fix your back pain. Most people think stretching and resting are the best ways to heal.
👉🏻In reality, stabilizing and strengthening and proper movement are the best ways to correct the root cause of the problem

👉🏻When you properly activate your core, it acts like a corset around your waist and reduces the load on lumbar spine. Your core muscles will act as shock absorbers while carrying loads, even just carrying the load of your upper body.

👉🏻Properly bracing your core helps keep your spine in neutral to prevent stress on the spine and instead puts the stress on the muscles. Your core brace creates a strong cylinder in your torso from your hips to your thoracic.

👉🏻Once you’ve established your cylinder, you can use your mobile hip joints and your mobile thoracic spine to do twisting and bending rather than your vulnerable lumbar spine. This will allow your lumbar spine (where most back pain occurs) to start the healing process. The stronger you make your core, the less risk for reinjury in the future.

💪🏼These exercises hit the core from all angles: Front/Side/Back. Perform these exercises first thing in the morning to wake up your core and periodically throughout the day if your back is hurting.

§ Isometric Dead Bug – 3 x 10 sec hold on each side
§ Side Plank Hold – 1 x 30-60 sec hold on each side
§ Bird Dog Knee to Elbow – 1 x 15 each side

🙌🏼DM the word FIT to join our FIT FROM HOME Membership and start bulletproofing your core today.

#painreliefexercises #backpaintips #corestrengthening #backpainhelp #strengthtraining #homeworkoutprogram #strengthtrainingathome #workoutplan

💪🏼 WHY do you workout? If you rely on weight

💪🏼 WHY do you workout? If you rely on weight loss as your only motivation, it’s easy to stop exercising because you aren’t seeing changes, you get busy, and because you can always “lose weight tomorrow”

But when you think about the daily benefits and long term impact your workouts have, you won’t want to miss!

🙌🏼Health is so much more than what the scale says. It’s about building a healthy metabolism and feeling your best now and in the future

💪🏼Yes strength training aids in weight loss, but that shouldn’t be your only motivation

👉🏻DM or comment the word “FIT” to start experiencing ALL the daily benefits of building strength and get FIT FROM HOME with just 3 workouts per week

#homeworkoutprogram #homeworkoutplan #strengthtrainingforwomen #exercisebenefits #fitfromhome

💪🏼 WHY do you workout? If you rely on weight

💪🏼 WHY do you workout? If you rely on weight loss as your only motivation, it’s easy to stop exercising because you aren’t seeing changes, you get busy, and because you can always “lose weight tomorrow”

But when you think about the daily benefits and long term impact your workouts have, you won’t want to miss!

🙌🏼Health is so much more than what the scale says. It’s about building a healthy metabolism and feeling your best now and in the future

💪🏼Yes strength training aids in weight loss, but that shouldn’t be your only motivation

👉🏻DM or comment the word “FIT” to start experiencing ALL the daily benefits of building strength and get FIT FROM HOME with just 3 workouts per week

#homeworkoutprogram #homeworkoutplan #strengthtrainingforwomen #exercisebenefits #fitfromhome

🙌🏼 Comment or DM the word FIT to workout wit

🙌🏼 Comment or DM the word FIT to workout with us and get FIT FROM HOME

👉🏻When Covid hit in March of 2020, we moved Andy’s in person group fitness classes online, 3x/week. We streamed from our family room with our 1 and 4 year olds making frequent appearances

But we got it done. What we thought was a temporary solution for our clients became one of the biggest gifts we could give ourselves

CONSISTENCY and an Awesome Workout

I was not even a year post partum and had struggled to get to the gym or set up any quality program at home and I wasn’t happy that I’d lost so much strength

Andy had been lifting heavy at the gym pre-Covid but still suffered from chronic injuries

💪🏼Andy designed the group workouts with minimal equipment, to do at home with a mix of cardio, strength, and core work all rooted in functional strength.

👉🏻Doing our home workouts along with our clients helped me push myself, rehab my body, and get in even better shape than before kids.

🙌🏼Andy found relief and new strength in his shoulders and was able to maintain his strength working out 💯% from home.

🙌🏼🙌🏼We knew we had to share this amazing resource with everyone because it was so life changing for us. It’s built in our schedule, just 3x/week

👉🏻If you’re ready to go from “I know I should be working out” to consistently building strength and seeing changes in your body from him, DM the word FIT to Join our FIT FROM HOME Membership and get strong from home in just 3 workouts per week

💪🏼PS We have a Beginners Series if you’re not ready to jump into advanced classes!!

#homeworkoutprogram #weightlossworkout #buildmuscleburnfat #workoutplan #homeworkoutsforwomen #workoutathomemom

🥗 LIKE if you’re committed to nourishing vs p

🥗 LIKE if you’re committed to nourishing vs punishing your body 🙌🏼

It can be tempting to feel like you have to “make up” for the sweets and the drinks and the meals you eat that aren’t in line with your weight loss goals…

But I’m here to tell you…

👉🏻RESTRICTION leads to CRAVINGS

Even if you eat an entire bag of candy, you still need nutrients. Your body will still crave protein, and still need energy to get through the day

The BEST thing you can do when you get “off plan” is to get right back on in the next meal.

When you eat the right balance, you won’t have the massive swings and fluctuations in your eating

Healthy eating is NOT just eating less. It’s eating MORE of the right things so you eat less of the things that aren’t supporting your health

🥗Don’t know what it looks like to eat a consistent nutrient dense diet that helps you stop craving sugar? DM the word FIT to start losing weight, increasing energy and feeling in control of your food choice

#weightlosstipsforwomen #healthyeatingplan #dietitian #nutritiontips #healthyeatingtips #weightlosscoach #weightlossprogram #weightlossmotivation #nutritioncoach #weightlossforwomen

📌 SAVE to get out of pain naturally and heal ne

📌 SAVE to get out of pain naturally and heal next time you strain your back

👉🏻I constantly hear from clients, friends, and family how they “strained” or “threw out” their back

👉🏻The temptation is often to sit still, stop moving, take pain meds and pray it passes.

🙌🏼BUT there is A LOT you can do to rehab and get out of pain naturally by addressing the root cause of tight muscles or unstable core. Many people only focus on ONE technique…I used 7 very diligently and within 5 days I was better, after 7 days I was back to normal.

Having the knowledge and skills to get out of pain can help you live a more productive and pain free life. You don’t always need to run to the doctor, I help clients (and myself) rehab and get stronger from injury everyday.

With proper training you can get out of pain faster or prevent injury altogether 🤯🤯🤯

👉🏻Ready to train smarter not harder? DM the word FIT to join our FIT FROM HOME membership and build strength and mobility from home with just 3 workouts per week 🙌🏼

Supplements: @pureencapsulations

#backpainrehab #howtofixbackpain #corestability #strengthtrainingprogram #workoutprogram #workoutplan #fitnesscoach #functionaltraining #backpain

📌 SAVE this to start losing weight the RIGHT WA

📌 SAVE this to start losing weight the RIGHT WAY

I have more and more clients who come in feeling medication may be their only option

I have other clients who have multiple friends taking Ozempic and other weight loss medications thinking it is their only option after many failed weight loss attempts

In almost every case, the thought that you “need” a medication stems from not following a program that addresses the underlying reason WHY you can’t lose weight.

My 4 Big Issues with weight loss medications:

1) You aren’t changing your habits. Once you go off the medication, you’ll slowly gain the weight back because the reason you got there hasn’t changed. Don’t fool yourself that you’ll change once the weight is off. This rarely happens.

2) Nutrient Deficiencies: severe calorie restriction also means vitamin and mineral restriction. Eating less of your crap diet leads to an even poorer nutrient status, increasing risk for disease and reduced wellness. You need to eat better foods to be well.

3) Side effects. When you block out pathways and change metabolism, there are always potential negative side effects. I’ve had many patients complain of severe GI distress

4) You are losing muscle vs building muscle. Dropping muscle mass is dangerous for long term health such as bone mass density, increased risk of injury, reduced insulin sensitivity, weight regain and slowed metabolism

😤You may feel frustrated but there is hope for real weight loss and real change

DM the word FIT to join our 12 week Healthy & Fit Weight Loss & Exercise Coaching Program and lose weight for life

#ozempic #howtoloseweight #weightlosscoach #fitnessandnutritioncoach #weightlossforwomenover40 #weightlossforwomen #healthyweightloss #howtoeatforweightloss

🐶 Anyone else have an additional animal at meal

🐶 Anyone else have an additional animal at mealtime?
😁😁😁

But really…

💚One of the first principles we teach our clients is HOW to balance your plate and get enough of what you need so you’re not craving other foods stalling your weight loss

🙌🏼So many diets focus on what you shouldn’t do and even limit the foods that keep you full and happy with your eating plan long term

👉🏻ADD IN 2+ cups of non starchy vegetables at meals
👉🏻ADD IN 4-6+ oz of protein
👉🏻Feel free to add in a cute pet too 😻

🙌🏼When you eat more of this, you need less starch and won’t crave the sugar and snacks

🥦 Have you tried adding in and balancing your plate for weight loss? Let us know in the comments

#howtoeatforweightloss #weightlossforwomenover40 #whattoeatforweightloss #nutritiontips #weightlosstipsforwomen #boxersofinstagram #weightlosscoach

📌 SAVE to burn fat and build strength at home b

📌 SAVE to burn fat and build strength at home by adding strength building exercises to their cardio

💨Running can be a great addition to strength training but if you want to burn fat, strength building exercises should always be #1

💪🏼Try this circuit
🥊 3 Rounds, 1 minute rest between rounds
:35/:10

o Jump Lunge/Knee Drive OR Alternating Back Lunge/Knee Drive
o Plyo Pushups, Bench or Floor
o Alternating Reach & Row (KB or Heavy DB)
o One Leg March Hop to Other Foot
o Squat/Twist & Shoulder Punch (Light/Medium DB’s)

#strengthtrainingforwomen #strengthtrainingworkout #workoutprogram #homeworkouts #workoutathomemom #buildmuscleburnfat #weightlosscoaching

☀️ Vitamin D is one of the only vitamins our b

☀️ Vitamin D is one of the only vitamins our bodies can make in large enough quantities to meet our daily needs.
☀️When our bare skin is exposed to the sun (UVB rays) it stimulates Vitamin D production

☀️In my nutrition practice, Vitamin D deficiency is extremely common, especially in patients with autoimmune disease, thyroid dysfunction, diabetes and blood sugar imbalance, obesity, depression and other mental health struggles

💚Nearly EVERY cell in our body has a receptor for Vitamin D, meaning it needs it!! 🙌🏼
Deficiency is felt all over.

🐠 There aren’t many naturally occurring dietary sources of Vitamin D, showing the importance of humans getting outside during the day and getting sun.

🙌🏼Here are ways to naturally boost your Vitamin D:

☀️Get 15-20min of unprotected sun exposure everyday between the hours of 10am and 3pm

🍣🐟Include fatty fish like salmon and tuna in your diet 2-3x/week.

🥚 Eat eggs with the Egg yolk for breakfast

☀️ Avoid using sunscreen for the first 15-20min of your sun exposure

💚If you are deficient, take 5,000-10,000IUs of Vitamin D3 + K2 until your levels are 40 or above, then drop to a maintenance dose of 1000-2000IU per day. You may need more in the winter. Many doctors fail to put patients on a maintenance dose after the therapeutic dose and deficiency returns

🌰Take magnesium with your Vitamin D. Many people are deficient in magnesium which limits the body’s ability to produce Vitamin D

💚Have you dealt with Vitamin D deficiency? Let us know in the comments ⬇️

#vitamind #nutritiontips #weightlossforwomen #howtogethealthy #vitaminddeficiency #nutritionfacts #nutritioncoach #dietitiansofinstagram #weightlosscoach

💪🏼Do you want to be well? This is a questio

💪🏼Do you want to be well?

This is a question we have to answer honestly it we want to lose weight and achieve long term wellness.

🥗Being healthy is more than a just a desired result, it’s a lifestyle.

🙌🏼DM us the word “FIT” to start getting healthy and losing weight with our Fit From Home Beginners Series

#weightlossmotivation #weightlossmindset #howtoloseweight #nutritionandfitness #weightlosscoach #homeworkoutprogram

🔥SAVE to start losing weight with strength trai

🔥SAVE to start losing weight with strength training from home!

The hardest part of working out is knowing where to start, but this beginner workout can help.

✅Create a realistic plan you can stick with. Start with 2-3x/week, not everyday
✅ Schedule it like an appointment to take it from “I know I should” to reality
✅Keep a positive perspective. You’re doing this for a healthier future you!

🥊 Beginner Full Body Workout

1️⃣Alternating Single Leg Reverse Crunch x12 each leg
2️⃣Squat/Band Row x15-20
3️⃣Wood Chop x15 each side
4️⃣Alternating Side Lunge x12 each side
5️⃣Standing Overhead Tricep Extension x15-20

💪🏼Want to build muscle for weight loss but don’t know where to start? DM the word FIT to join our Beginner to Intermediate Workout series and get Fit From Home with just 3 follow along workouts per week

💪🏼SHARE with your workout buddy!

#beginnerworkout #homeworkoutideas #fullbodyworkout #workoutathomemom #fitnessandnutritioncoach #workoutsforweightloss #buildmuscleburnfat #workoutplan

😬The list at least makes me feel like I’m try

😬The list at least makes me feel like I’m trying to restrain the impulse purchases

…supposedly we’re saving money 🤷🏻‍♀️

#costo #healthyshopping #nutritioncoachforwomen #weightlossforwomen #weightlosstipsforwomen

🌟Don’t Let the Memory of what you used to be

🌟Don’t Let the Memory of what you used to be able to accomplish stop you from becoming the best version of yourself today

🔥It’s easy to get discouraged when we can’t do all the things we once did, or we don’t look the same as our younger selves

💚BUT instead of giving up on any effort to be strong and healthy again, what if we realize that we can STILL be strong, feel energized, and do great things 🙌🏻
…It just might look different than it used to

🥊Even if you feel like you’re starting back at square one, you CAN feel better and build a strong adult body that will allow you to do the things in life that truly matter

🔥You may not need to perform at a high level anymore, but let’s get healthy so we can make it through a day and conquer the tasks required, and still have energy and ability to play wiour kids.

💪🏻Start where you are. Show up with what you have. After only a few weeks of committing to healthy eating and a consistent strength exercise program, you will start to glean strength from the younger you.

🌟You don’t have to be perfect….you won’t be your former self…and that’s okay 💪🏻

But let’s be the best we can be in this phase, and build a foundation for a healthy tomorrow

🔥Ready to be the best version of you today? Comment or DM the word FIT to join our FIT FROM HOME workout community to be the healthiest version of you today 🙌🏻

✈️SEND to a friend who needs some encouragement to get strong again!

✅SAVE for some healthy motivation!

#nationalgymnasticsday #gethealthyatanyage #fitnessmotivation #formergymnast #workoutmotivation #workoutprogram #functionalfitness #weightlosscoach #buildmuscleburnfat

🙌 Blogs and recipe sites present beautiful pict

🙌 Blogs and recipe sites present beautiful pictures of “meal prepping” that no one is actually doing. This makes health and weight loss seem unachievable

BUT meal prep can be simply cooking a bunch of chicken in the instant pot or crock pot that can be used :

…to put on salads
…mix with roasted or frozen mixed vegetables
…use in a Mexican dish mixed with beans and salsa

🥗 If you have the basics available, putting meals together can feel less hard and you won’t spend all weekend making recipes

❤️First learn the basics of healthy meals before jumping into recipes

🥗Do you meal prep on the weekends or do you find it a big time commitment?

#howtoloseweight #weightlosstipsforwomen #weightlossforwomen #weightlosscoach #fitnessandnutritioncoach #easymealprepideas #easymealprepforweightloss

📌SAVE to lose weight and keep it off. If you’

📌SAVE to lose weight and keep it off. If you’re trying to lose weight, or have lost weight in the past without building muscle, you need to build muscle to boost your metabolism and keep your body healthy

💪🏼Muscle is “healthy weight”; we don’t just want to lose pounds, we specifically want to lose fat mass

👉🏻But maintaining and building muscle requires strength training, which can be intimidating if you haven’t done it

🔥Here’s a beginner workout with modifications to get you started at home with basic equipment 🙌🏻

✅DB Squat Jumps w/ Circle Band on Knees
Modified: Squat to Bench w/ Circle Band on Knees

✅Alternating Bird Dog
Modified: Alternating Bird Dog Knee to Elbow

✅Back Lunge/Lateral Raise
Modified: Back Lunge Hold/Lateral Raise at Bottom

✅Quadruped Alt. Rows
Modified: Bear Plank Alt. Rows

✅Ball DB Chest Press
Modified: Bridge DB Chest Press

🔥Want to get started losing weight and getting consistent for your health? DM the word “FIT” and we’ll send you the link to sign up for our Beginners series to get strong from home with just 3 workouts per week!

✈️SHARE with your friend who is trying to lose weight!

#beginnerworkout #strengthtrainingforwomen #beginnerstrengthtraining #buildmuscleburnfat #homeworkoutprogram #workoutathomemom #fullbodyworkout #getinshape #weightlossworkout

🫐🫐Just going to leave this here🤓 🛑STO

🫐🫐Just going to leave this here🤓

🛑STOP buying packaged snack foods for your family that you end up eating

👉🏻These contain more added sugar than real fruit sugar and are not nutritionally beneficial like fruits

🫐Plus if you stop buying these types of foods you’ll actually save money and have more funds for fresh foods

👉🏻Lasting health and weight loss starts with creating a consistent healthy environment at home

🫐Pro Tip: frozen berries are even faster and also make a great snack 😁

#healthysnackideas #healthyfamilyfood #weightlosstipsforwomen #weightlosstipsformoms #eatrealfoods

🫐🫐Just going to leave this here🤓 🛑STO

🫐🫐Just going to leave this here🤓

🛑STOP buying packaged snack foods for your family that you end up eating

👉🏻These contain more added sugar than real fruit sugar and are not nutritionally beneficial like fruits

🫐Plus if you stop buying these types of foods you’ll actually save money and have more funds for fresh foods

👉🏻Lasting health and weight loss starts with creating a consistent healthy environment at home

🫐Pro Tip: frozen berries are even faster and also make a great snack 😁

#healthysnackideas #healthyfamilyfood #weightlosstipsforwomen #weightlosstipsformoms #eatrealfoods

🔥SAVE to start eating a balanced diet that nour

🔥SAVE to start eating a balanced diet that nourishes your body without the cravings

👉🏻Do you struggle with cravings in the afternoon or evening time?

#howtoloseweight #weightlosstips #healthylifestyle #howtoeatforweightloss #fitnessandnutritioncoach #weightlossforwomen #weightlossformoms

🔥Are weird things happening to your body? Is it

🔥Are weird things happening to your body? Is it age? We hear from clients all the time how things they thought were age related actually go away with diet, exercise, and lifestyle change 🙌🏻

💪🏼When you walk around feeling tired, achy, and sluggish all the time, you don’t know you can feel better!

🙌🏻When you start losing weight, changing how your fuel your body, and building strength, you can feel better than you did 10 or 15 years ago

💪🏼So are you ready to start feeling younger than your age? DM the word “FIT” to join our FIT FROM HOME program

#homeworkoutprogram #healthyaging #boostenergy #healthylifestyle #fitnessandnutritioncoach #weightlosscoach

🔥SAVE to start losing weight with strength trai

🔥SAVE to start losing weight with strength training from home!

The hardest part of working out is knowing where to start, but this beginner workout can help!

🥊 Beginner Full Body Workout

1️⃣Alternating Single Leg Reverse Crunch x12 each leg
2️⃣Squat/Band Row x15-20
3️⃣Wood Chop x15 each side
4️⃣Alternating Side Lunge x12 each side
5️⃣Standing Overhead Tricep Extension x15-20

💪🏼SHARE with your workout buddy!

#beginnerworkout #homeworkoutideas #fullbodyworkout #workoutathomemom #fitnessandnutritioncoach #workoutsforweightloss

💪🏼If you want to “tone up” your arms, bu

💪🏼If you want to “tone up” your arms, building muscle is the way to go…but in combination with a high protein, balanced diet to help burn fat

👉🏻Working one area of the body to build muscle doesn’t help burn fat in that specific area. It takes a combined strength training and diet approach

🔥Ready to start changing your body in just 8 weeks? DM the word “FIT” to join our membership and start with our beginners series to go from couch to confident in just 8 weeks

#tonedarms #fitnessandnutritioncoach #workoutathomemom #fitnesstips #weightlosstipsforwomen #weightlossforwomen #buildmuscleburnfat

🥬 SAVE to learn how to ADD IN the right foods f

🥬 SAVE to learn how to ADD IN the right foods for weight loss and to prevent snack and sugar cravings

👉🏻You should not be starving and eating tiny unrealistic portions while trying to lose weight. If you ADD IN protein and ADD IN vegetables you’ll feel energetic, satisfied, and stop the afternoon cravings for junk

✅Losing weight isn’t just about what you don’t eat, it’s about what you do eat 👍🏻

Eat the protein. You need it!

✈️SHARE this with someone who needs to see how to eat healthy and how easy it can be!

#healthylunchideas #quickandeasymeals #quickweightlossmeals #howtoeatforweightloss #weightlossforwomenover40 #fitnessandnutritioncoach

🔥LIKE if you agree healthy eating should be nor

🔥LIKE if you agree healthy eating should be normalized. You shouldn’t feel “different” for wanting to eat well and it doesn’t have to be called “dieting” when you choose nutrient dense foods…it’s just YOUR diet

♥️Deciding you are a “healthy person” instead of a “dieter” makes all the difference and helps you stay consistent

#nondietapproach #healthyeatingtips #weightlossinspiration #howtoeatforweightloss #dontdieteathealthy #nutrtioncoach #weightlossforwomen

🔥SAVE to start losing weight even when you feel

🔥SAVE to start losing weight even when you feel “nothing is working”

We work with women (and men) who are noticing changes in their bodies as they age even though nothing has changed about their diet

💪🏼If you feel like you’re trying but not losing, it’s not you it’s your plan!

👉🏻Once you get on the RIGHT eating pattern, you’ll lose weight without feeling hungry, have more energy, and improve your health.

🔥FOLLOW to lose weight and build a healthy body for life

👇🏻have you struggled to lose weight even with diet and exercise? Let us know your experience in the comments!

#weightlossforwomenover40 #menopauseweightloss #howtoloseweight #dontdieteathealthy #fitnessandnutritioncoach #weightlosstipsforwomen

💪🏼Tag a Dad who needs to get in shape for th

💪🏼Tag a Dad who needs to get in shape for the sports season 🥵🥵🥵

…As a parent, you don’t have to sit on the sidelines feeling “too old” to run and be active with your kids

You’re only as old as you let your body be. Take care of yourself and you can feel young for a long time

💪🏼We train for FUNCTION
💪🏼We train for LIFE

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