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Before we even talk about weight loss, I need you

Before we even talk about weight loss, I need you to clarify first:

Do you want to lose weight because of PCOS or despite PCOS?

They're two different things. If you were told you needed to lose weight because you have PCOS, you may have been misled. Losing weight is not a treatment for hormone conditions and does not inherently alleviate symptoms of PCOS.

Please follow @pcos.nutritionist and @the.hormone.dietician for more evidence based information on supporting your PCOS treatments with nutrition.

If you're looking to lose weight for another intrinsic reason and happen to have PCOS, it can be done and you don't have to (and really shouldn't) starve yourself to do it!

It is my understanding that PCOS has several factors to consider:

🖤 Your basal betabolic rate (BMR) may be lower. This affects the caloric deficit needed to lose weight. I don't reccommend slashing your calories in reaction to this because that could stress your adrenal glands tf out!

Instead I would encourage you to reset your expectations for how long a weight loss process takes, and put some more focus on increasing physical activity through NEAT to increase your deficit while keeping calories in a moderate place (I have more content on what NEAT is on my blog and as a post here on IG)

🖤 You may have insulin resistance. Exercise programming that includes HIIT (as tolerated) and strength training into your fitness routine will improve insulin resistance and regular exercise has the added benefit of hypokinetic disease prevention!

🖤 You may have low-grade inflammation in your body. So I don't reccommend any weight loss program that has you go balls to the wall. A slight caloric deficit, a balanced diet, a regular workout routine, and some extra time, and we can get you there.

You've probably heard that in order to make progre

You've probably heard that in order to make progress in the gym, you need to be aiming to achieve progressive overload of the muscles.

Increasing your weights is one way to do this, but there are actually multiple ways to achieve progressive overload and trainers can use tempo to program in more "time under tension" or more "explosive exercises" to induce muscle stress in different ways to stimulate growth.

Changing the tempo of an exercise can completely change the difficulty of the exercise!

Try it out: do 5 bodyweight squats with a 1010 tempo.

Now try the same 5 squats with a 4010 tempo!

How does that feel different?

It depends on the context... In the context of we

It depends on the context...

In the context of weight loss? Nope.

Caloric deficit regardless of meal timing is what's going to get you there.

In the context of general health? Maybe!

If you're someone who has acid reflux, eating and then laying down shortly thereafter may trigger this! In this case eating too son before bed would not be a good idea.

If you're someone who needs to stabilize blood sugars (either from diabetes or hypoglycemia) having a late-night snack may be a part of your strategy to fuel your body appropriately through the night!

In short, for most people, it probably doesn't matter if you eat right before bed but there are some specific instances were changing your meal timing to include or exclude a nighttime snack may make more sense for you!

This question actually came from THREE of my clients this week and is a good example of the value of individualized coaching- because they all got different answers depending on the context of their individual circumstances!

A good coach can help you with a lot more than setting up macro targets and designing workout programs. If you are ready to lose weight and want help navigating details like this along the way so you can stay focused on your goals- you're probably a good candidate for coaching.

CBM 1:1 Coaching is now taking applications!

Why applications? Because understanding if we are a good fit and if I can serve your individual needs is important BEFORE you spend any money!

If you are serious about losing weight and want expert guidance for getting to your goals in health-promoting ways, apply through the link in my bio today!

Choosing foods with different caloric densities ca

Choosing foods with different caloric densities can help to supersede the body's hunger and appetite cues.

For example, a person dieting may feel hungry because of their caloric deficit. They may choose to eat foods that are lower in calorie-density to feel satiated within their caloric target range.

The reverse is true for someone with a low appetite!

A person who is aiming to eat more would eat foods higher in caloric density to hit their calorie targets without feeling uncomfortably full!

Please note: the caloric density of a food doesn't make it more or less healthy- it is simply about the calories it contains!

Swipe through to see examples of calorically dense and volume foods! 👉🏼

This is one example of strategies we use within CBM 1:1 Coaching. Weight loss is as simple as calories in and calories out BUT simple does not mean easy!

Sometimes you need to implement strategies like this to make the process easier (toughening up and grinding through is not sustainable!) and this is where a coach comes in...

I can help you address barriers in your weight loss journey such as managing hunger and appetite cues to keep you continually making progress.

If you are ready to lose weight and want help navigating details like this along the way so you can stay focused on your goals- you're probably a good candidate for coaching.

CBM 1:1 Coaching is now taking applications!

Why applications? Because understanding if we are a good fit and if I can serve your individual needs is important BEFORE you spend any money

If you are serious about losing weight and want expert guidance for getting to your goals in health-promoting ways, apply through the link in my bio today!

I used to teach the kids I worked with: "To get a

I used to teach the kids I worked with:

"To get a variety of nutrients we need to eat a variety of foods." and I loved hearing their little voices repeat that on their own.

If you're exclusively using protein powder to hit your protein targets, you're missing out on:

All the B-Vitamins, iron, and zinc in meat!

All the omega-3's, calcium, and phosphorus in fish!

All the calcium, vitamin D, vitamin A, choline, magnesium, and potassium in dairy!

All the iron, leutin, and caratenoids in eggs!

That's a lot of self-induced FOMO if you ask me. There is nothing wrong with any one of these sources of protein in abundance BUT keeping variety in your diet is a pretty important thing to be mindful of.

And this doesn't just apply to protein...

"Eat the rainbow" is a great marketing strategy for encouraging variety in your produce selection!

"Eat a balanced diet" means eaing a variety of foods from all the food groups (THIS is also why nutritionists and dieticians don't recommend any diets like Keto that limit or exclude food groups!)

"Keep it funky 🤘🏼"

"Spice things up 🤌🏼"

Or whatever you need to say to encourage more variety in your diet... What's your best diet variety mantra? Get creative for me in the comments below!

The size of someone's body tells us nothing about

The size of someone's body tells us nothing about their professional credentials or experience- so why do you keep hiring people based off of their looks?

Two steps to help you improve your relationship with the fitness industry:

✨Step 1: Set realistic expectations for yourself.

Are your goals to look like someone else? I hate to break it to you; following the same nutrition and fitness regimen as someone else will never result in you looking like them.

Too often we are comparing ourselves to others, and while admiring another person's body, we are forgetting to appreciate and enjoy our own progress. The phrase comparison is the thief of joy comes to mind here!

We're not all meant to look the same, let's put the focus of your program back on YOU.

✨Step 2: Have realistic expectations for what a coach is.

It may seem a little muddy to someone outside the industry, but a good coach doesn't also have to be an athlete or a model to be a good coach. A coach is its own entity...

NFL coaches don't play professional football- they COACH it using their professional credentials and expertise in the sport.

Don't base your selection on who looks or performs the best when you aren't hiring an athlete or a model. If you are looking to hire a coach... hire someone who is trained and experienced in coaching!

Interview people, ask them questions- are they a good personality fit? Can they accommodate your individual circumstances? If they can't, can they refer you to someone else in the field who can?

...Or are they just using the abs they have 1 month out of the year to peddle their cookie cutter workout pdf and calling it a program?

The level of coaching service you get from a fitness model vs a fitness coach is going to be drastically different. Let me show you how coaching can be different. I am now taking applications of CBM 1:1 Coaching.

Why applications? Because understanding if we are a good fit and if I can serve your individual needs is important BEFORE you spend any money! If you are serious about losing weight and want expert guidance in getting to your goals in health-promoting ways apply through the link in my bio today!

The one supplement that has been the subject of hu

The one supplement that has been the subject of hundreds of scientific studies and truly passed the test of time is Creatine.

Creatine is hands down, the best supplement for improving performance in the gym and maximizing the time you spend working out.

Better performance in the gym from using creatine means getting stronger and building muscle mass at a faster rate than working out alone!

There are virtually no downsides to taking creatine as a supplement, read on to learn about what creatine is, how it works, and how to take it to maximize your workouts!

Read the full article and breakdown on the science of creatine on the blog (link in bio)!

Have you taken creatine before? 👇🏼

I don't talk enough about this here. Our health e

I don't talk enough about this here.

Our health entirely depends on a working system between scientific evidence and political systems.

Public health policy isn’t developed without one or the other, and that’s why it’s so important to pay attention to whose names appear on our ballots and what their intentions are for prioritizing health-promoting policies in their work.

One of the names you’ll see on your ballot on November 2nd is that of Virginia’s Attorney General: @MarkHerringVA.

Having been our Attorney General since 2014, and being an absolute champion for public health issues, I am confident in his abilities to continue his work moving forward.

He is the one who completely eliminated Virginia’s backlog of over 2600 untested rape kits.

He is the one who chaired Virginia’s Task Force on Campus Sexual Violence and pushed for the reauthorization of the Violence Against Women Act.

He is the one who sued to block efforts to limit women’s access to reproductive health care.

Our access to comprehensive health care and reproductive justice depends on people like Mark to show up and advocate for our needs and defend our rights- and this is why it is so important for every Virginian voter to understand the role the Attorney General plays in our lives.

I highly value improvements in my health status and the quality of life that results from that.

Improved health status comes from continued accessibility and improvements to public health policy.

Continued accessibility and improvements to public health policy come from electing the people that prioritize public health issues in their work.

Don’t ever discount the role your vote has in your health.

#AdvancingVirginia #VAPol @DemocraticAGs

Paid for by DAGA PAC, dems.ag. Not authorized by a candidate or candidate’s committee

It doesn't matter if you choose to buy GMO or non-

It doesn't matter if you choose to buy GMO or non-GMO food.

👉🏼 Non-GMO does not mean more healthy or more nutritous.

👉🏼 Non-GMO does not mean less toxic or safer to eat.

👉🏼 GMO crops are designed to be better for us and the environment!

The non-GMO label is a pay-to-play label that doesn't indicate much of anything about the quality of food within it.

The choice is yours, but don't spend more money on non-GMO food thinking you are healthier for it.

Stay informed, keep food privilege in check, and keep your focus on eating a variety of fruits and veggies however YOU can best access them (fresh, frozen, canned, organic, conventional... you do YOU Booboo!) 🖤

What other food marketing labels do you want me to review?

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