Stephanie Schick, Holistic Health Coach

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Stephanie Schick, Holistic Health Coach

Holistic Health Coach here to empower women to fuel their bodies for optimal function!

Specializing in athletes, hormonal issues, gut health, adrenal fatigue, period problems + MORE.

04/09/2021

In case anyone needed a new daily mantra ♥️ This has been on repeat in my head.
Thanks to for this one 👏🏽

28/08/2021

LIFE UPDATE ♥️
Been a minute since I’ve been posting on here, and mostly because life has been a whirl wind recently! Lots of Growing Pains and Growing Gains👏🏽
♥️I moved to New Jersey for the summer, and am looking for an apartment in the Philly area 🙂 I chose this path and am really happy I did.
♥️I adopted a fur baby named Tomato and she is my bff (follow my personal for 🍅 content).
♥️ I quit my health coaching job in Boston because I literally hated it (it was less health coaching and more selling BS “shakes” 🙄)
♥️ I completed my Nutrition and Healthy Living Certification from Cornell University!
♥️ And I am still consistently working on my gut and hormone health. We can only continue to search for what works for us, and it’s a never ending journey!

I am feeling really excited for the upcoming months. I can feel myself expanding!!!! And i’m so dang proud of myself for working hard to market myself as an entrepreneur, get clients and experience that allowed me to be hired by a company I feel so aligned with. Switching career paths is hard and it’s a constant battle of learning and imposter syndrome.

Thank you for being along for this ride! I plan on keeping up with this page as much as I can to post life content and educational content.
XO, Steph

29/06/2021

EAT TO FUEL YOUR WORK OUTS

Fasted cardio is NOT optimal. Now that we've gotten that outta the way...

You know you have fueled yourself properly for a work out when:
- You feel energized
- you are not hungry, but not too full
- you have minimal digestive upsets
- you finish your work out feeling strong

If you are feeling dizzy, tired, hungry/ hangry, shaky, weak... then you probably need proper fuel!

We gotta FUEL our bodies!

💪🏽PRE WORK OUT
Think easily digestible carbs and protein! Stay away from lots of fats (specifically oils/ greasy meats) for optimal digestion. My FAVE is protein oatmeal with some berries and nut butter. Eggs on toast, chicken and rice, or the classic PB + J are all great. Add some salt for electrolytes!

💪🏽INTRA- WORK OUT
If you are exercising over 90 minutes, you gotta replenish. In the cycling/ triathlon world, when you are low on fuel and crashing, we call this a "BONK." Don't bonk your work outs. Refuel with quick carbs! Dates, fruit, cereal, sports drinks, apple sauce, gels!
*these can be highly processed and are not for people suffering with inflammation*

💪🏽POST WORK OUT
This should be your largest meal of the day. This is where we eat to grow muscle, recovery properly, and feel our best the NEXT day/ session. Lots of protein and carbs for recovery, and fats for satiation and optimal calories. My favorite meals here are burrito bowls, eggs + avo + toast, loaded smoothie bowls, or salmon and pasta!

Too many people, specifically women, have been eating too little for too long. You will not meet your athletic goals if you are not optimizing your nutrition and EATING THE DAMN FOOD.
♥️For active individuals, I recommend 1g of protein per 1lb body weight for optimal protein intake.

Its

23/06/2021

P**P HEALTH = MENTAL HEALTH

Often times my clients struggling with gut issues, are also struggling with anxiety and depression. And that makes TOTAL sense. Heres why:

Did you know that you have a superhighway in your nervous that directly connects the brain with your colon?

The vagus nerve is full of neurotransmitters that bounce back and forth from the brain to the gut. When we are functioning from a healthy and relaxed state, we are able to repair, digest, and assimilate nutrients in our food. The vagus nerve plays a crucial role in controlling the nervous system in our gut, which in turn influences both your emotional well being, as well as digestion and metabolism.

The state of the GI tract effects the quality of the messaging from the gut to the brain.

When we are constantly experiencing stress, the messages in the Vegas nerve are often inhibited! Without messages from your brain telling your GI tract to release stomach acid, produce digestive enzyme, and properly push your food through digestion, we have symptoms such as leaky gut, constipation, malabsorption, diarrhea, gas, bloat, and more. In return, an inflamed gut can send *stress signals* to the body, initiating anxiety, depression, poor mental health, and brain fog.

Crazy huh?

This is why HOLISTIC HEALTH is so important. We cannot look at a symptoms as an isolated issue. Unhealthy poops could be a sign of a microbiome impedance, and that goes BEYOND digestion, impacting weight, immune system, vitamin absorption, and brain function.

For this reason, health coaching is soooo essential. I aim to look at my clients struggles through a holistic lens, getting to the ROOT of the problem and giving them tools on how to fix it. Whether its mental or physical, the root could be the same. And my mission as a health coach is to find it ❤️

I have a few spots open for private coaching. We can explore if health coaching is a good fit for you. DM me ♥️

21/06/2021

YOU DON'T ALWAYS GET THE FULL PICTURE FROM YOUR LABS [SAVE THIS]

If you are struggling with
cold hands/ feet
hair loss
weight gain
fatigue
irregular/ heavy periods
brain fog
constipation
brittle skin, hair, nails
.. then it may be time to get your thyroid checked😉

Many people (80% of which are mainly women) struggle with these symptoms, but are often dismissed or misdiagnosed.

And here is why:
Often when we ask to get our thyroid tested from our doctors, they are not pulling a FULL thyroid panel to give us the full picture.

You might get the response that you "don't need all of it tested" but here is where you ! Each test is important and can get to the root of your issues, and even identify an auto immune condition.

*Just pulling TSH + free T4 like most doctors do WILL NOT the full story of what is going on.

Save this post for the next time you go to your doc!

As always, there are natural ways you can support your thyroid: through lifestyle + nutrition. This is something I work closely with my clients on!
I have ONE spot open for 1:1 coaching, DM me if you are interested❤️

17/06/2021

"Calories burned" on your fitness tracker means.... nothing. Lol.

Here's two examples why:
-Last week I accidentally recorded a "work out" on my Apple Watch for 3.5 hours while sitting at my computer and I apparently burned 715 "active calories."
-This morning I did the exact same work out that I did five days prior and "burned" 250 more calories according to my watch. It felt exactly the same and truthfully I felt like I had MORE intensity the first time.

TLDR: It not accurate.

Our body has sooo much going on and cannot be filtered down for accurate data inside our wearable watch. If you have weight loss/ weight gain/ fitness goals, you are much better off finding different ways to measure progress.

You can measure a good work out by asking yourself:
❤️Did you enjoy it?
❤️Did it challenge you (mentally or physically?)
❤️Do you feel energized after? Do you feel better than you started?
❤️Do you feel less stressed?
❤️Are you proud of yourself?

A "work out" can mean so many different things, and it is up to you to find what works for you. The best type of work out is the one that is sustainable and you enjoy. If we hate what we are doing then we are less likely to make it a habit.

Fitness is just one side of the coin- nutrition also plays a huge (definitely BIGGER) role in how we look + feel!

Oh.... and while you are here. Don't use the macro/calorie "suggestions" in MyFitnessPal..... you will be WILDLY under-eating❤️

Fitness/ Nutrition Questions? Drop em in the comments!

15/06/2021

I was listening to a podcast episode with on it this weekend, and something she really said struck me.
"Your symptoms are an opportunity and invitation to heal."

Wow.

I looked at my sickness as something negative. I was mad at MY body for failing. I was angry at MY symptoms for ruining my plans, my mood, my energy. I felt that my brain was telling me one thing, and my body was just doing another. I was so disconnected. My body? Who was she? She felt like a stranger.

And if you are someone who has dealt with chronic sickness + symptoms, I am sure you know what I mean. It's isolating and scary. I felt out of control.

But... what if these symptoms are not a bad thing? What if they are just telling us what we have needed all along... wayyy before the symptoms even arose?

Its true.

The things I did to heal myself were LONG overdue. And my symptoms were the reality check I needed. They were my invitation to wave the white flag. Stop forcing things that were hurting me. Start setting boundaries and saying no to things that created stress for me.

If you are struggling with your mental health on top of your healing journey, I challenge you to reframe your thoughts. What has your sickness brought to you? What have you learned and how has it changed you for the better?

Sending love and light

11/06/2021

My transition from endurance triathlon to lifting was relatively "smooth" because I was lucky enough to have lifting experience from my years being a swimmer.

I had a strength coach who not only pushed us, but made sure we were doing all the exercises right. I learned all the lifting terms, the names of each muscle, and the basics of the movements. That is something I really took for granted until a few years ago. (the OGs know Kim Lewis!)

If you have a goal of improving your fitness, I HIGHLY recommend resistance training. Some benefits of lifting include
increased lean body mass (muscle!)
❤️increased resting metabolic rate (the more muscle you have= the more fuel your body burns during the day)
❤️balanced blood sugar
❤️increased strength, posture, mobility + balance
❤️improved sleep + mood
+ SO much more!

Here's my tips for starting your lifting journey:
💪🏽Follow a program. Cannot recommend enough. You will not see many improvements if you aren't following some type of structure.
💪🏽Challenge yourself. Don't be afraid to lift heavy.
💪🏽No one is watching you in the gym. Don't waste time being self conscious. Put your head down and get your session done.
💪🏽Be consistent. 4-5 days a week is plenty! 2-3 rest days for gentile movement (go for long walks!)
💪🏽Don't measure your work out with your apple watch. Period.
💪🏽Take progress pics! Best way to see the difference. The scale means jack s**t. You can look like you lost 10 pounds but be at the exact same weight just because your body is going through recomposition (changing ratio of body fat to muscle).
💪🏽Be patient. Don't expect immediate results.
💪🏽Quality over Quantity. Always.

Drop any lifting questions below!❤️

06/06/2021

YOU CANT GET PREGNANT EVERY DAY OF THE MONTH

Again… this is definitely NOT something we are taught in middle school health class.
And there is a lot of mis-information out there about fertility.

Schools sometimes don’t teach this info because they want to stress abstinence…..
But people deserve accurate information about their bodies so they can make informed decisions.

But here’s the truth… there fertile window in your cycle is the only time that you can get pregnant.

In general, menstruators are only fertile about 24 hours, maybe 36 hours, in a month. That’s right, one day out of the month. This is when we ovulate, and our body releases an egg.

BUT… s***m can be complicated!!

S***m can live up to 5 to 6 days in a menstrators reproductive tract. That means that you can have unprotected s*x 6 days before you expect to ovulate and then become pregnant.

Your fertile window is about 5 days before ovulation and then the day of ovulation (24-36h window).

One of my favorite tools that I have implemented is tracking your cycle. I love the Flo app.
It is super empowering to know where you are in your cycle, what you could be feeling, and recognizing patterns in your body!!! I feel like I can understand myself better just from doing it.

If you are someone more interested in fertility, I highly recommend checking out ♥️

Address

08008 - BEACH HAVEN

Website

http://www.stephanieschickhhc.squarespace.com/

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