Nutrition

If you've worked incredibly hard for little to no results, yo-yo dieted for years, been utterly obsessed with your nutrition and training, OR just gave up completely because fat loss seems too hard and unattainable, this board can help.

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Online Nutrition and Fitness Coaching for Women | Girls Gone Strong

Just a quick reminder from Woman-in-Charge Molly Galbraith that: ⁠ ⁠ 🏃🏼‍♀️ you don't have to "earn" your food with exercise⁠ 🍕 food isn't a "reward" for working out⁠

We — especially women — have been conditioned into believing that we must “earn” our meals, and if we don’t, we don’t get to have them.⁠ ⁠ We call BS. ⁠ Food is not a reward for doing something. There are no “good” or “bad” foods, and you’re not “good” or “bad” for eating them.⁠ ⁠ Food choices are nothing more or less than personal preference, and your self-worth is NOT inherently tied to your choices.⁠ ⁠ So in case you needed to hear it today, we’ll say it again:⁠ ⁠ You are allowed to eat. Healthy Eating Plate, Healthy Eating Quotes, Bad Quotes, Healthy Eating Breakfast, Bad Food, Feeling Hungry, Doing Something, Healthy Eating Habits

Healthy Eating Plate

Healthy Eating Quotes

Bad Quotes

Healthy Eating Breakfast

Bad Food

Feeling Hungry

Doing Something

Healthy Eating Habits

Online Nutrition and Fitness Coaching for Women | Girls Gone Strong

We — especially women — have been conditioned into believing that we must “earn” our meals, and if we don’t, we don’t get to have them.⁠ ⁠ We call BS. ⁠ Food is not a reward for doing something. There are no “good” or “bad” foods, and you’re not “good” or “bad” for eating them.⁠ ⁠ Food choices are nothing more or less than personal preference, and your self-worth is NOT inherently tied to your choices.⁠ ⁠ So in case you needed to hear it today, we’ll say it again:⁠ ⁠ You are allowed to eat.

Woman-in-Charge Molly Galbraith said it best!⁠ ⁠ Separating food from morality can be tricky, whether for yourself or your clients (or both)!⁠ ⁠ We dig deep into this and SO much more — like body image, disordered eating, menopause, PCOS, Hashimoto's, exercise — in our GGS-1 Women’s Coaching Specialist Certification. Click the link to learn more!⁠ ⁠ Group Fitness Instructor, Precision Nutrition, Strength And Conditioning Coach, Health And Wellness Coach, Strength Conditioning, Fitness Instructor, Nutrition Coach, Personal Trainers, Group Fitness

Group Fitness Instructor

Precision Nutrition

Strength And Conditioning Coach

Health And Wellness Coach

Strength Conditioning

Women's Coaching Specialist Certification: Save up to $600

Woman-in-Charge Molly Galbraith said it best!⁠ ⁠ Separating food from morality can be tricky, whether for yourself or your clients (or both)!⁠ ⁠ We dig deep into this and SO much more — like body image, disordered eating, menopause, PCOS, Hashimoto's, exercise — in our GGS-1 Women’s Coaching Specialist Certification. Click the link to learn more!⁠ ⁠

Wondering what kinds of protein to eat? Here’s a list to get you started: 🍗 Lean meat like chicken, turkey & lean cuts of beef 🐟 Fish, like salmon, mackerel, & sardines 🥚 Eggs & yogurt 🍲 Tofu, edamame, tempeh & lentils 🥤 Protein powders (e.g. whey, pea, egg white, beef) For more tips about how to navigate the changes of aging, check out our NEW free 5-day course: Menopause Secrets: A Plan for Women to Thrive During Menopause Click the link to get started today — totally FREE!

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Most Important Piece of Nutrition Advice for Women Over 30

Wondering what kinds of protein to eat? Here’s a list to get you started: 🍗 Lean meat like chicken, turkey & lean cuts of beef 🐟 Fish, like salmon, mackerel, & sardines 🥚 Eggs & yogurt 🍲 Tofu, edamame, tempeh & lentils 🥤 Protein powders (e.g. whey, pea, egg white, beef) For more tips about how to navigate the changes of aging, check out our NEW free 5-day course: Menopause Secrets: A Plan for Women to Thrive During Menopause Click the link to get started today — totally FREE!

Any of these sound familiar?⁠ ⁠ "Women only need 1200 calories a day.⁠" "If you want results, you have to cut out carbs, sugar, and dairy⁠." "Working out more isn’t enough — you need to drop your calories, too⁠." ⁠ Messages like these tell women to eat as little as possible and glorify diet culture. It’s no wonder many women lose their sense of what “enough” food really is.⁠ Under Eating Signs, Signs Of Under Eating, High Blood Sugar Levels, Muscle Gain, 1200 Calories, Low Cholesterol, Diet Culture, Ate Too Much, 12 Signs

Under Eating Signs

Signs Of Under Eating

High Blood Sugar Levels

😫12 Signs You’re Undereating 😫⁠

Any of these sound familiar?⁠ ⁠ "Women only need 1200 calories a day.⁠" "If you want results, you have to cut out carbs, sugar, and dairy⁠." "Working out more isn’t enough — you need to drop your calories, too⁠." ⁠ Messages like these tell women to eat as little as possible and glorify diet culture. It’s no wonder many women lose their sense of what “enough” food really is.⁠

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3 Simple Tips to Stop Overeating

Have you ever: Felt out of control around food? Beat yourself up for not having any willpower? Told yourself you won’t overeat again, yet wind up doing so, in a cycle that feels endless? You’re not alone. H/T to GGS Head Coach Jen Comas (@jencomas) for these 3 simple tips to help stop overeating. Incorporate these tips into your next meal and let us know how it goes in the comments!

Have you heard of the Hierarchy of Nutritional Practice (HNP)? ⁠ ⁠ It’s pyramid chart that will help you narrow down which nutritional choices will give you the most bang for your buck. When done consistently, the skills and behaviors at the base of the pyramid will yield the greatest results.⁠ The tip of the pyramid is the least important⁠ -- relevant only to a few, mostly those who have mastered the skills and behaviors at the lower levels of the pyramid.⁠ Nutrition Coaching, Flexible Dieting, Mindful Eating

Nutrition Coaching

Flexible Dieting

Mindful Eating

Hierarchy of Nutritional Practice

Have you heard of the Hierarchy of Nutritional Practice (HNP)? ⁠ ⁠ It’s pyramid chart that will help you narrow down which nutritional choices will give you the most bang for your buck. When done consistently, the skills and behaviors at the base of the pyramid will yield the greatest results.⁠ The tip of the pyramid is the least important⁠ -- relevant only to a few, mostly those who have mastered the skills and behaviors at the lower levels of the pyramid.⁠

Healthy Eating Recipes

Holiday Snacks You Can Enjoy Guilt-free

🚨SPOILER ALERT🚨: It’s all of them.⁠ ⁠ Unless you were literally burglarizing a store while munching on it, you can confidently declare yourself “Not Guilty” when you eat these snacks. 💁‍♀️⁠ ⁠ What’s your favorite holiday snack?⁠ ⁠ Tell us below! 👇🏾👇🏿👇🏻👇🏼👇⁠ ⁠ 🎁 Happy holidays, fam!⁠ 🎁⁠

And as a trainer or coach, you can have a huge impact on your client’s relationship with her body.⁠ ⁠ Wanna learn exactly how to help your clients struggling with body image issues?⁠ ⁠ Tap the link to enroll in our FREE 5-day course:⁠ ⁠ 🌟 How to Help Women With Body Image, Unrealistic Expectations, and the Comparison Trap 🌟⁠ Body Image Issue, Unrealistic Expectations, Women Face, Negative Comments, Free Learning, Continuing Education, Body Image, What You Can Do

Body Image Issue

Unrealistic Expectations

Four of the Most Common Body Image Issues Women Face

And as a trainer or coach, you can have a huge impact on your client’s relationship with her body.⁠ ⁠ Wanna learn exactly how to help your clients struggling with body image issues?⁠ ⁠ Tap the link to enroll in our FREE 5-day course:⁠ ⁠ 🌟 How to Help Women With Body Image, Unrealistic Expectations, and the Comparison Trap 🌟⁠

Did anyone else ever get a meal plan from their “nutrition coach” with some BS like this?! 🙋🏼‍♀️🤦🏼‍♀️🙄😂😭😡🤬 Y’all stuff like this 👆🏽👆🏻👆🏿👆🏼👆🏾 is the reason that disordered eating (DE) and eating disorders (ED) are so prevalent. I Want To Eat, Eating Habits, Meal Plan, Fat Loss, The Truth, Meal Planning

"6 Almonds is Not a Snack..."

Did anyone else ever get a meal plan from their “nutrition coach” with some BS like this?! 🙋🏼‍♀️🤦🏼‍♀️🙄😂😭😡🤬 Y’all stuff like this 👆🏽👆🏻👆🏿👆🏼👆🏾 is the reason that disordered eating (DE) and eating disorders (ED) are so prevalent.

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4 Simple Steps to Eat Healthier Consistently

So many of us approach healthy eating and meal planning with a blank slate (and possibly a blank stare!). We aren't excited about our meals beyond the results that we hope they'll produce. So even the most motivated among us eventually quit trying to improve our nutrition.⁠ ⁠ What most of us overlook is that the answer to finally being consistent is to keep eating what we’re already eating — but with a few simple tweaks.⁠ ⁠ Click the link to learn more from our GGS contributor Concita Thomas!

GGS Woman-in-Charge Molly Galbraith writes, “I don’t mean to sound flippant as I know doing these things takes practice, skill-building, support (and often a shit-ton of privilege).⁠ ⁠ My point is that if these core healthful habits aren’t nailed down — *most* folks don’t need to stress about supplements, nutrient timing, or “bio hacks.”⁠ If you’ve struggled with chasing each new fad, diet, or “hack” to try and improve your relationship with your body, we hear you. You’re not alone! Negative Beliefs, Improve Your Relationship, Skill Building, Move Your Body, Change Your Mindset, Have You Tried

Negative Beliefs

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“'Hacking' your body is cool and all..."

GGS Woman-in-Charge Molly Galbraith writes, “I don’t mean to sound flippant as I know doing these things takes practice, skill-building, support (and often a shit-ton of privilege).⁠ ⁠ My point is that if these core healthful habits aren’t nailed down — *most* folks don’t need to stress about supplements, nutrient timing, or “bio hacks.”⁠ If you’ve struggled with chasing each new fad, diet, or “hack” to try and improve your relationship with your body, we hear you. You’re not alone!

12 Signs You're Undereating

Sound familiar?⁠ ⁠ Women should eat <1200 cals/day⁠ If you want to see results, you have to cut out carbs, sugar, & dairy⁠ Working out more isn’t enough — you need to drop your cals, too⁠ ⁠ Messages like this tell us to eat as little as possible and glorify diet culture. It’s no wonder many women lose a sense of what “enough” food really is.⁠ ⁠ This perspective can hinder progress - regardless of whether the goal is strength gain, muscle gain, fat loss, and overall health.⁠ #GirlsGoneStrong

Estradiol (estrogen) can significantly influence the amount of calories you eat.⁠ ⁠ When you’re NOT menstruating, estradiol decreases your stomach’s “I’m hungry” hormone, meaning you eat less food.⁠ ⁠ During the luteal phase of menstruation when estradiol is lower, some studies found that women eat 240 more cals per day (on average) compared to during the follicular phase.�⁠ ⁠ The next time you’re snacking, say it with us:⁠ ⁠ I do not need to justify my period snacks. ⁠ PERIOD. #GirlsGoneStrong Snacks To Eat On Your Period, Eat More For Less, Snacks For Period, What To Eat During Period, Menstruation Phase, Period Snacks, Food For Period, Cycle Synching, Follicular Phase

Snacks To Eat On Your Period

Eat More For Less

Snacks For Period

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YOU DO NOT NEED TO JUSTIFY YOUR PERIOD SNACKS

Estradiol (estrogen) can significantly influence the amount of calories you eat.⁠ ⁠ When you’re NOT menstruating, estradiol decreases your stomach’s “I’m hungry” hormone, meaning you eat less food.⁠ ⁠ During the luteal phase of menstruation when estradiol is lower, some studies found that women eat 240 more cals per day (on average) compared to during the follicular phase.⁠ ⁠ The next time you’re snacking, say it with us:⁠ ⁠ I do not need to justify my period snacks. ⁠ PERIOD. #GirlsGoneStrong

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