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The WholeYou program is a small group coaching platform to guide you in your journey to developing a

16/07/2020

Double tap if you’ve been there.

If the scale is determining your mood or how you eat or move your body...it might be time to toss it.

Instead of using external measures like the scale to define you, let’s turn inward and instead ask yourself:

How is what I eat making me feel physically and emotionally?
What kind of movement will bring me joy today?
What does my mind and body need today to function optimally?

14/07/2020

Can you guess how much water you need to drink every day to stay hydrated? I bet it’s more than you think. Sarah, our registered dietitian shares how much you need and what beverages are the best options.

07/07/2020

Tip Tuesday with : let’s talk workout recovery. Do you need to eat immediately after a workout?

Like most things when it comes to nutrition, it depends.

But in general, if you’ve put in a hard effort, you want to refuel with a mix of carbs + protein. Add in some produce for an extra antioxidant boost! This helps reduce soreness, improve performance at future workouts, reduce fatigue later in the day, and stop the crazy hunger you might feel a few hours after a hard workout.

I’ve pictured a few of my go-to recovery snacks/mini-meals when I need something I am short on time. Grab the recipes for:

My favorite recovery smoothie
Chocolate peanut butter cup energy balls
Peanut butter breakfast cookies

Over on sarahgoldrd.com/recipes. Link is in our profile today!

Tell us: what’s your favorite post workout snack or meal? What questions do you have about recovery foods?

05/07/2020

Self-care is commonly portrayed as bubble baths and face masks, and that can be so, but it’s also eating well and moving your body, or journaling and practicing mindfulness. Take care of you first, however that may look.
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04/07/2020

Happy 4th of July to those celebrating! Stay safe, smart & healthy ♡

02/07/2020

Try this to get more from your eating experience and help you feel more satisfied with your meals.

01/07/2020

Happy Workout Wednesday! Click the link in our bio to ride with me today!
♡ Nancy

30/06/2020

TIP TUESDAY: Fuel up for your workouts.

When it comes to pre-workout eats, carbs are king! They provide your muscles with the energy you need to go stronger, faster, and harder.

How much do you need? It depends on when and how much you last ate, how long you have before exercise, and how long your workout will be, among a few other things.

Pictured are a few examples of real food options (you don’t need the powders, we promise) that are especially good for 30-60 minutes before a workout (hey early morning exercisers—we see you!).

Drop any questions you have about pre-workout snacks and meals in the comments and we will answer them in stories or a future post.

Stay tuned for recovery foods next week!

29/06/2020

Monday blues got you down? 🌧

What if I told you they didn’t exist??

“The case of the Mondays” is a mindset that typically makes you drag, feel sluggish, and slowly push yourself into the start of the week.

But what if you tricked your brain today to do something you WANT to do…

Not something you HAD to do.

It could be:
Reading a book
Planning an awesome recipe you love
Watching your favorite movie
Getting ONE thing done you’ve been meaning to get to for a while
Taking 20 minutes to do a puzzle with the kiddies
A long, scenic walk with your doggo

All of these items are suggestions to let your brain know that Monday does not have to be a day you dread.

Set your day up for better and start the week off strong 💪🏻

Let us know how it goes in the comments!!

28/06/2020

Life is meant to be experienced & enjoyed, rather than controlled.

27/06/2020

Physical self-care is equally as important as mental and emotional. Be sure to take care of yourselves as we continue to navigate this unprecedented time in our nation’s history.
(Inspired by: )

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