Seasons Health Coaching

11/25/2024

My birthday present to myself, along with some reflections ~

Quick backstory on the tattoo:

I came across a poem/quote around this time last year that really hit home for me, which is

“Be soft.
Do not let the world make you hard.
Do not let the pain make you hate.
Do not let the bitterness steal your sweetness.
Take pride that even though the rest of the world may disagree,
You still believe it to be a beautiful place.”
- Iain Thomas

With everything that was happening this time last year, I found myself starting to get really bitter, angry, salty.. and just not typical happy & bubbly self. And I realized I had largely lost that part of me after the mess that was 2023.

So this tattoo, in my writing, is my reminder to not lose that part of me again. My reminder that even though life can be really difficult at times, I can still choose to remain kind, gentle, compassionate, and genuine. To not fall into the bitterness and the hatred that can feel so easy to fall into.

33 was a hell of a ride - reflections in the swipes, along with some of my favorite moments, scenes, etc from the year that brought me joy

So to 34 I say: full send. Let’s fking go 🤘

09/14/2024

Lil vacation in Bend last week was SO FUNNNN. Hozier, waterfalls, nature, hiking, coffee, shopping, plant stores, fun drinks on vibey patios, the last Blockbuster on earth, Saturday Market, and so many roundabouts, oh my! Even better when joined with a client-turned-friend who made the trek from the East coast for our adventure 😍 🌲

08/26/2024

🕹🥑Tired of playing macro Tetris?

Enter: 💫Flexible tracking💫

What is it, exactly?

Flexible tracking means that you set your total calorie goal & a protein goal, then let carbs and fats end up wherever they may that day

A lot of people find that this approach gives them that optimal balance of structure + freedom when tracking macros ⚖️

This could mean that you have one day of higher fat and lower carb, but the next is more high carb and lower fat, but calorie goals were still met both days.

This can be super helpful on high training days when your body may be needing more carbs to recover & perform. It also helps to alleviate some of that infamous "macro Tetris" that can be overwhelming or frustrating to deal with when you have goals for all 3 macros.

👉However - there are a couple of caveats (check the swipes!)

Macros don’t have to be super complicated, & with flexible tracking you can alleviate the pressure to be so exact and precise (where are my type A perfectionists at??)

You may even learn something about yourself, too!

For instance, you may see that you naturally crave more carbs on training days OR that you feel best eating more fats over carbs on other days.

This approach allows you to learn what works best for you without all of the stress!

If you want to learn more, we currently have open 1:1 coaching spots - apply today and book a free, no-obligation Discovery Call to learn more about what working with us looks like 💃

Information can be found in the link in my bio OR slide into my DMs and let’s have a no-pressure chat

💬Have you used the flexible tracking approach before?

If yes, what do you love most about it?
If no, are you curious about trying it out?

Tell me in the comments!

08/19/2024

Want to know one of the main reasons you're struggling to be "consistent" with your nutrition?🥴

👉You're probs being too restrictive during the week.

Look, I know existing on bell peppers, coffee, salads, and ice might *sound* effective (said no one ever, hopefully), but I promise you that your body needs more than that!

The more you restrict something and tell yourself you "can't" or "shouldn't" have something, the more you're going to crave it.

And the more calories you restrict, the stronger those cravings are going to be.

Your brain is very smart, and it's main job is to keep your body ALIVE with energy coming in to match energy you're expending.

So if it starts to notice that the energy coming in isn't enough, it's gonna say "hmm, I need calories, and I know this meat suit really loves (insert yummy foods here). Let's give her some cravings for that food, so we can get that energy we need!"

Is that ideal? No, not really, but calories > no calories.

Preferably, though, the calories you're eating are a good mix of protein, carbs, and fat, and you're getting all the micronutrients you need while you're at it.

So how do you get over the whole “going HAM on the weekend” thing?

Eat MORE during the week!! Yes probably every day!!

9.9/10 times when I work with clients to get their food intake up to an appropriate level (read: usually more than 2,000 calories), their cravings all but disappear.

Feel like this is you? Want some consistency and freedom in your life, and to stop going off the rails on the weekend?

We have open 1:1 coaching spots, and offer free initial consults. You’ve got nothing to lose!

👋 DM me and let's chat

08/15/2024

😎What if this summer was the summer of…

🌞Food freedom, instead of restriction?

🌞Flexibility & enjoyment around food, instead of guilt & shame?

🌞Living peacefully in the middle ground, instead of being trapped in all-or-nothing thinking?

🌞Awareness and growth, instead of shrinking & trying to fit a certain mold?

🌞Finally wearing that swimsuit to the beach, instead of covering up on the beach?

🌞What if this summer was the first time in months or years that you finally felt like yourself again?

🌞Or the first time you felt like you didn't have to justify eating certain foods?

What if??

If this is you - take the first step and DM me to talk about coaching options, or comment with a 🍦 and I'll send you a message

Because if not now… then when? When IS the right time??

08/09/2024

😬 When does the word "cheat" ever have a POSITIVE connotation?

Cheating at a game, on a partner, on your taxes... it's rarely ever a good thing. 🙅‍♀️

Have you ever thought that labeling these days or foods as "cheat days" or "cheat meals" is a major contributor to the guilt that you feel towards them? 👀

And maybe by removing those terms and made up "rules," you'll actually start to improve your relationship with those foods & will actually start making progress toward your goals?? 🫥

Don't discount how much of an effect your language has on your eating habits!

If you want to break free from those pesky "cheat days" and start improving your relationship with food, head to the link in my bio for coaching options or send me a DM with the word "INFO" - we have open 1:1 spots! 🙌

08/06/2024

07/08/2024

Life lately ☀️I've been spending more time outside & saying yes to more things, and less time staring at a computer and it's been… really great.

As a result, though, it feels like I experienced a year’s worth of emotions & feelings in June alone.

Sadness. Heartbreak. Rage. Hurt. Frustration. Tension. Fragility. Numbness. Violation. Overwhelm. Burnout. Worry. Guilt. Bitterness. Fear.

But - alongside those, I have also felt...

Joy. Passion. Love. Connection. Softness. Freedom. Peace. Playfulness. Validation. Excitement. Admiration. Strength. Courage. Release. Vulnerability.

And a lot of “fk around and find out” haha.

I am getting a full dose of the whole “growth is hard & uncomfortable” thing - but am reminding myself that growth & evolution are part of the process.

Oftentimes, as humans, we tend to choose to stay in our comfort zone (even if it's really not all that comfortable..), rather than face the discomfort of the unknown.

But we are SUPPOSED to get uncomfortable and grow, otherwise what's the point? Stagnation? Being the same person you were 5 years ago?

Sounds boring.

As a wise person (me) once said (a few days ago to one of my BFFs) -

"YOLO, or whatever" 😂

Be brave. Face the unknown. Get uncomfortable. GROW.

Anyways, if I were to sum up June in one sentence, it would be this:

“It is both a blessing
And a curse
To feel everything
So very deeply.”
― David Jones.

You've only got one life - make sure you're living it on your terms, yeah?🤘

05/23/2024

Who’s ready for Part ✌️?

(p.s. if you haven’t seen my TJ’s part 1 post, head to my profile to check it out for more easy options!)

Trader Joe’s has so many great items it’s hard to show them all, but these are a lot of my favorites.

Slide 10 is essentially my kryptonite - don’t tell me I’m the only one who is under their spell HA!

What are some of your go-to TJ items? Did I miss any good ones? Is there anything I need to try? Let me know in the comments!

05/22/2024

💩 I mean, yes, hot girls DO (often) have tummy troubles…

HOWEVERRRR….

90% of the clients & potential clients I talk to have no clue what their fiber intake is like, and/or are struggling with eating adequate amounts of fruits, vegetables, and whole grains, and/or are consuming alcohol on a semi-frequent basis.

One prior client had been dealing with IBS for over 10 YEARS and in that time frame, not a single doctor or specialist asked her about her fiber intake.

So while hot girl tummy troubles may be COMMON, they are not NORMAL.

If you’re having weird 💩, bloating, or other digestive issues, have an honest conversation with yourself and really look at both your nutrition and alcohol consumption, and see if something needs adjusted or increased.

🥦 Are you having some kind of fruit or vegetable more than 1-2 times a day most days?
🍸 Are you having 1+ drinks most days?
🥓 Do your symptoms seem to correlate with days you consume alcohol, or days you have a meal higher in fat?
🍟 Are you eating fast food multiple times per week?

Focus on ADDING things in, instead of removing foods, too!

General recommendations for women are to consume 25-35 grams of fiber per day - and the average American gets maayyybeee 10 grams per day. Yikessssss.

(For reference, a handful of raspberries is ~6-7 grams of fiber, & an apple is 4-5 grams)

Nothing changes if nothing changes, and if you’re having unpleasant symptoms then it’s worth digging into so you can enjoy your life without having to run to the bathroom every time you eat.

My challenge for you: Aim to have some kind of fruit or vegetable (fresh, frozen, or canned are all great!) at each of your meals for the next week, and see how you feel!

05/17/2024

Who doesn’t love Trader Joe’s?! 😍

I love perusing the aisles and looking for all the fun new items to try (for scientific purposes, of course 👀😂)!

The prices are an added bonus hehe.

Swipe for a few of my go-to items, and don’t forget to come back next week for Part ✌️ where I’ll share even more - including what’s prooooobably my most favoritest thing to buy there, ever 👀

What’s your favorite thing to snag at TJ’s? Let me know in the comments so I can look for it on my next trip! 👇