Focus Fuel and Nutrition

06/29/2022

One last post 😊

I wasn't planning to make an official announcement, but I received an email yesterday notifying me that my website subscription was about to renew. And, well, I'm not going to renew it. The website was just there so that I had an official online presence. I really liked the website, but I did not do a good job of keeping it current with new recipes, blog posts, etc. Instead, I posted most of the recipes, tips, and suggestions on Facebook and Instagram.

As for Facebook and Instagram, I haven't posted much for a very long time. My social media break turned into an extended social media break, and I don't regret that at all. I continued to take on new clients and support my existing clients, and I felt like I could breathe a little. But that's about to change as well. Not the social media break, but the "taking on new clients" part.

All of this to say, I'm closing the doors. Not because business wasn't going well - because it was. I was as busy with health coaching as I wanted to be. Not because I was burned out with coaching - because I wasn't. I genuinely enjoy(ed) the personal interaction, getting to the root of the problem, and helping clients choose solutions. I'm only closing down because I'm going back to school, and "something has to give". I want to dedicate the appropriate amount of time, energy, and focus to my studies, and "my business" was the right thing to give up. I can't (and don't want to) give up other things in my life.

I'm a little sad about this - not because I'm attached to my business, but because I'm attached to my clients. However, that sadness is most definitely overshadowed by excitement about the future. God put my feet on this new path, and He is making it possible.

You'll still be able to access any and all posts about emotional eating, working out, macros, and recipes on both the Focus Fuel and Nutrition page and Instagram account. I'm not shutting those down. But this is officially the end of the road for FFN.

Thanks for your support and encouragement over the years! I am grateful for the opportunity to be able to assist so many wonderful people. As many of you know, my favorite thing to hear from clients (and from followers who implemented what they learned from my posts) is/was "I just feel so much better!". With that in mind, I hope that what I leave behind on this page will continue to help people feel better!

~Lisa, FFN

01/31/2022

Sharing from one of my amazing clients. Love her and love this.

To the person who is about to judge..
.the girl wearing make-up in the gym. Did you know that she never gets a chance to go out and feel pretty, because she spends all her time trying to take care of her children at home? Did you know that she tries to make the most out of her one single hour, 3 days a week?
.the girl wearing the bright leggings that show her dimples. Did you know that she was once scared to even go to the gym, out of fear of what people may think? She once thought that the gym was a place for the already “fit” people, and that she didn’t belong. Did you know that going to the gym, and wearing those leggings, makes her feel empowered?
.the thicker girl wearing the crop top. Did you know that she has already lost 50 pounds? Did you know that her self-esteem has sky-rocketed, and now feels that she could do anything she puts her mind to? Did you know that your opinion of her does not matter? Because she knows her worth now, and nothing is getting in her way.
.the underweight girl who’s in the gym. Did you know that she isn’t in the gym to lose weight, but to gain weight? Did you know that in her gym bag, she has different protein powders, snacks, and her next meal so she can do her best to try and eat more? Did you know that she would give anything to gain an extra 10 pounds?
.the girl who is using an exercise machine incorrectly. Did you know that she finally decided to make a change, for the better? Did you know that both her parents are on the road to heart disease, and she doesn’t want to end up that way? Did you know that even though she has no idea how to do it, she is going to get healthier?
.the girl who’s always working out, rain or shine. Did you know that her husband belittles her, and makes her feel like nothing? Did you know that going to gym, or taking a long walk, is her way to away from it all? That exercising is her way of surviving?

So, to the person who is about to judge.. don’t.

📸 Taylor Salerno Photography

10/01/2021

Hi! I’m Lisa with Focus Fuel and Nutrition (oh, wait, actually I AM Focus Fuel and Nutrition – I don’t want to lead you to believe that this is a giant coaching company or anything).

I’m taking a break from creating new social media content for the month of October.

What? I know, I just took an extended break from posting (for the whole summer!). My plan was to jump back in to posting regularly once the kids went back to school, and I did.

But something has felt “off”. I’ve been busy with other things (including coaching actual clients), so I’m not putting the time into valuable content. And it feels icky to me – like I’m not living in integrity – when I don’t take the time to explore the deeper emotional, spiritual, and psychological aspects of eating and movement.

I don’t want to just add to the noise in your newsfeed by telling you how to eat more protein and get your steps. I think most of you know most of that already, and if you don’t, there are plenty of other health and fitness gurus on Instagram and Facebook who can help you out with that.

I still KNOW macros work, and I still utilize macros to coach weight loss, muscle gain, and maintenance. I still educate, strategize for implementation, and provide tons of tools, accountability, and encouragement to new and “old” clients.

But there’s more to weight loss, weight gain, and maintenance than simply macros. Almost every client consult involves a discussion about mindset, emotional eating, changing your thoughts, glorifying God in your food choices, how to break the binge/restrict cycle, is it worth it to lose these last five pounds, and more. Sometimes the topics from these consults translate to my social media posts, but more often than not, I don’t have time (or rather, it’s not a priority) to put the effort into writing a post about those things.

So, if you’re new around here, please know I’m not closing up shop…I’m still coaching and currently taking new clients, but I’m just going dark on social media for a bit. Please feel free to scroll back and read the hundreds of posts in the archives. I think most of it is worthwhile.

If you’ve been around for awhile and you actually notice when I quit posting, don’t worry, I’ll be back. I’m not sure what that will look like, but the plan is to start posting again with some regularity.

I’m planning to use my “spare time” this month for a variety of things, including
-making progress on some writing projects that are not necessarily health and fitness related
-taking the time to put together a collection of my past essays about mindset, emotional eating, etc. into an eBook format
-exploring different, more interactive methods to distribute content that don’t involve feeling obligated to post every single day or controlled by the algorithm. A newsletter? (oh yeah, I do have a newsletter but I just never send newsletters because I’m too busy coming up with daily social media posts) A Facebook group instead of a page? An online bookclub? Your thoughts and ideas are always welcome too!

Enjoy this beautiful season that is autumn!

09/30/2021

Is Tracking Macros a Good Fit for Me?

“I just don’t eat very much and I still can’t lose weight.”
“I’ve lost SOME weight but now I’ve plateaued. I’d like to lose a few more pounds and it’s not happening.”

“I wonder if I’m eating ENOUGH food to lose weight.”

“I wonder if maybe I’m not eating enough protein.”

“I tried cutting back on carbs and my energy tanked.”

“I am still trying to lose the last five pounds.”

“I need to build some muscle before I work on losing body fat.”

“I tried to cut out sweets and it just made me crave more sweets at night.”

“I tend to rely on food to help me deal with stress, boredom, or emotions.”

“I need to lose a few pounds b/c I think being lighter will help me run faster…but I’m afraid to cut back on food b/c I know I need the fuel.”

There are plenty of people who don’t utilize macros to lose weight. And sometimes, they can get to their goal weight and maintain, all without tracking macros. But others of you will need to track and hit specific macro goals in order to lose body fat.

Still wondering if macros are right for you? I just might be able to answer that question 😊

09/29/2021

Certain seasons are more challenging than others when it comes to following macros.

Sometimes it's an actual season ("It's so hard to track macros during the summer because we spend so much time on the boat.").

Sometimes it's a sports season ("We spend almost every supper hour at the ball fields right now!")

Sometimes it's a life season ("My sister is in the hospital so I'm taking care of her kids.")

I don't minimize the challenges of various seasons, but I can almost always help my client come up with multiple solutions.

When it comes to following macros, the biggest challenge is typically hitting your protein goals.

Enter portable protein. These options are all tasty, high in protein, and don't require refrigeration. Of course, some of them taste better or have a better texture if you refrigerate them, but refrigeration is not a necessity.

What's your favorite portable protein? See anything new on here you want to try?

09/27/2021

Knowing in advance (aka planning) what you're having for your main meal (usually supper/dinner) is definitely beneficial if you're tracking macros.

I encourage my clients who are tracking their macros to plug in their dinner FIRST, and build the rest of their day around it. This helps prevent getting to dinner and realizing you've already "gone over" on carbs and you need 50 more grams of protein...which means, um, you should have chicken for dinner and that's about it? No thanks :)

Planning ahead actually creates more freedom and allows for more variety in your evening meal! As you can see below, you don't need to plan every last detail for the whole week - you can be more general, and then when that day of the week comes up, be more specific so that you know what to thaw and you know what to plug into My Fitness Pal.

Here's what's on our menu for this week:
Monday - leftover buffet (everyone picks what they want and the only rule is that they have to include some green vegetables on their plate)
Tuesday - burgers (turkey and beef) and oven-roasted cauliflower
Wednesday - chicken fried rice (I make some with regular rice and some with cauliflower rice)
Thursday - some sort of grilled main dish (I have chicken, steak, and pork in the freezer, just have to make sure to thaw and marinate something - sometimes I'll do some chicken AND some fattier meat), roasted butternut squash, and some sort of stove-top veggie OR "salad bar"
Friday - adults out for dinner, pizza pick-up for kids
Saturday - not really sure yet, but we will probably have leftovers from the week!

What's on your menu this week? How far ahead do you plan your dinners?

09/24/2021

1️⃣
2️⃣
3️⃣
4️⃣
5️⃣ When they ask for your opinion or advice

“That’s all you’re eating?”

“How does she eat like that and stay so skinny?”

“Isn’t that really high in fat?”

“Wow that’s a lot of protein on that plate!”

Just don’t.

Because you don’t know

…what their goals are
…what else they ate that day
…how ashamed they might be that someone saw them going for thirds of dessert
…any context

Stay in your own lane - it’s a great place to be 😊

09/23/2021

Something to consider on this rainy Thursday…

When you research

✅ best diet for…

✅ best training program for…

✅ how to spot reduce…

✅ meal plan for weight loss

✅ how to build muscle

Or when you

✅ create an elaborate plan for meal prep

✅ sketch out the exact mileage you want to run for the next 3 months

✅ make a list of superfoods to incorporate into your diet

✅ decide on the best shoes for lifting heavy

…it feels like you’re actually expending effort. So your brain thinks that you’re actually trying to do xyz and you end up feeling frustrated bc you don’t see results.

Planning and researching is not a bad thing. But don’t confuse planning and research with actual effort - implementation, action, follow-through, DOING.

Maybe it’s time to log off and get to work.

Need help with that? Now taking coaching applications for November. DM me for more details or reach out via www.focusfuelandnutrition.com.

Have a great day full of action and true effort!

09/21/2021

I enjoy a protein smoothie almost every day - and I actually enjoy it! The key to a tasty protein shake is to add some other "stuff". You can totally just blend up protein powder with water or milk, but if you want more of a dessert experience without breaking your macro bank, then make it a smoothie by adding other ingredients.

Today I'm sharing one of my favorites. It's sweet and creamy, while still packing in the protein and healthy carbs.

Peanut Butter Cup Protein Smoothie

Ingredients:
3/4 C liquid of choice (milk, cashew or almond milk, or even water will work)
1 scoop of your favorite chocolate protein powder
1-2 Tbsp peanut butter powder (such as PBFit or PB2)
1 Tbsp cocoa powder (optional)
1/4 cup cottage cheese (yes really)
1/2 frozen banana
ice cubes (optional)

Instructions: Blend all together and enjoy!!

Macros will vary depending on brands and quantities of ingredients used.

Wondering which chocolate protein powder will taste the best? Message me or comment below and I'll send you some recommendations and discount codes.

09/20/2021

Even if you "only" have 10 pounds to lose, or even if you “just" want to transition your family to healthier eating...it can feel overwhelming to think about how you'll be able to do this in six months or a year.

And while it's wise to consider "is this sustainable?" when making decisions about your food and fitness, it's just as helpful to make commitments one day at a time.

Just for today...I'm going to eat a salad for lunch instead of fast food.

Just for today...I'm going to wake up 10 minutes earlier than normal and start my day out with an intentional morning routine.

Just for today...I'm going to take walking breaks away from my desk.

Just for today...I'm going to sign up and attend that free workout at the new gym.

Just for today...I'm going to plan my food according to macros and eat according to the plan.

See? It's not so overwhelming after all. This type of thinking means you're taking action, and action builds confidence. Continue stacking up those "just for today" wins, and eventually the thought of “six months from now” won't feel so impossible after all.

09/17/2021

Five Reasons to Avoid Cookie Cutter Diets

You know, the ones that tell you exactly what to eat and when to eat it. 30 Day Cleanse, The Military Diet, 14 Day Detox, HIIT it Hard, 10 Day Challenge, etc.

1️⃣ It’s a cookie cutter diet – which means that a 180lb sedentary female is supposed to eat the same amount of calories as a 140 lb Soul Cycle ju**ie.

2️⃣ It’s a cookie cutter diet – which means that you will be assigned x meals and x snacks per day – which doesn’t necessarily fit with your lifestyle.

3️⃣ Fast weight loss (which is usually promised) typically means fast and easy regain.

4️⃣ A 10 day challenge ends in 10 days, which is good, since it isn’t sustainable. But what’s next? How do you keep losing weight “in the real world”?

5️⃣ It’s a cookie cutter diet – which means that you will be told what to do, but you won’t get any help with how to tailor it to your real life, how to implement it, or how to stick to it on hard days. (Insert shameless plug: Coaches do those things)

Bonus reason: Cookie-cutter diets don’t usually allow you to eat cookies. However, if you’re utilizing macros with the help of a coach, you can most definitely eat cookies 😂

09/15/2021

I have a confession to make. Well, actually, it’s only going to be a partial confession. Because I am not going to tell you exactly how early I used to get up. Because it’s embarrassing.

I used to work out at 5AM every day. I had a 15 minute drive to the gym, and I liked to get there about 10 minutes early to warm up. Further, I have never been someone who can just roll out of bed and get going. I like to start my day out with some quiet time – coffee, devotions, journaling, and planning the day. And I don’t like that quiet hour to feel rushed.

All of this meant that I was setting my alarm for a ridiculously early wake-up time.

I tried to go to bed early, but it didn’t always happen. So I told myself (and others) that I was “one of those people who just don’t need very much sleep”. I didn’t wear my early wake-up time as a badge of honor, but I DID think that I was just fine.

I was burning the candle at both ends of the day (and day after day), and disregarding the necessity (and the gift!) that sleep is to our physical and emotional well-being.

Eventually, my health suffered. Big time. I can’t blame my “crash” completely on my chronic sleep deprivation, but it certainly played a role in some of the symptoms I experienced.

I gained a bunch of weight (and I mean a LOT) in a very short time, I suddenly began experiencing extreme fatigue, I had severe joint pain, mysterious hormonal symptoms, extreme fluid retention in my legs, and more.

I no longer sacrifice sleep for working out, or for “getting more things done”. I adjusted my schedule to work out later in the morning, which meant that I could sleep more hours. Much to my surprise, I realized that I am actually more productive even though I have fewer wakeful hours…probably because I’m not living in perpetual brain fog from sleep deprivation.

I can’t say that I consistently get 8 hours per night, but I CAN say that prioritizing sleep has had an extremely positive impact on my overall health and well-being.

(Please note, I’m not saying you cannot or should not work out at 5AM. I LOVE to get my workout done as soon as possible in the morning, and for some of you, 5AM is legitimately the only time you can fit in that workout. But then find a way to go to bed earlier, and sleep as late as you possibly can. Do whatever you can to get those zzzzzs.)

Poor sleep (quantity AND quality) is a health hazard. It was for me, and it is for you too. Poor sleep can contribute to a laundry list of issues, including (but not limited to) the ones listed here.

If you’re experiencing any of these symptoms, or even if you’re just really struggling to lose body fat, take a hard look at your sleep quality and quantity. It may just be the culprit.