- Mom Life Vlogs By IndyMichelle
- Sep 17, 2022
- 1 min read
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- Mom Life Vlogs By IndyMichelle
- Sep 17, 2022
- 2 min read
On a scale of 1 to 10 how often do you make changes based on the latest diets [eg.: keto, adkins, Herbalife or other meal replacements, skinny teas, weight watchers, juicing, liquid diet, whole 30, meal plans]
Verses making SUSTAINABLE HABIT BASED CHANGES?
How many years have you been struggling gaining the same weight [30-100lbs] that you previously lost?
3 to 5 years?
This food list is designed to help be a guide to allow you to make sustainable life long changes!
How to use the foods list video: https://youtu.be/UEDpO-qxLiU
That way you will keep the weight off for life and see 6-12lbs come off per month.
Where should you start?
Start with adding a fruit and or veggie to each meal.
Start with adding 2.5-3L of water to your hydration intake.
Start with an 80:20 rule when it comes to your approach to food.
80% of the time eat for your goals and
20% of the time ALLOW for fun foods.
Remember: restriction leads to binge or over eating on junk food cravings.
Overeating= weight gain.
Use the foods list as a guide of what foods will allow you to eat more for your goals of getting a snatched waist, bigger booty, and toned arms! 🔥
Use the 7 day food tracker to make sure that you are eating sufficient protein servings in a day. [the most common macro nutrient deficiency]
And to also ensure you are not over eating on carb portion sizes.
But what does a portion size actually look like???
cup one of your hands?
Visualize how much food would fit in one of your cupped hands...That is a portion size.
But everyone has different sized hands...Yes BUT a smaller person needs less fuel than a larger person so it actually works out perfectly...
What if I wanna be more accurate? You can also use a measuring cup...1 cup is usually a portion... a 3/4 cup for carbs specifically is even more accurate.
How many portions of each food group should I have?
Generally speaking you should have:
3-5 fruit and veggie servings in a day.
3-5 protein servings in a day.
And 1-2 healthy fats in a day.
2-4 Carb portions in a day.
Below are the pdf files that you can use to track portion sizes and know what healthy foods will fuel your workouts.
If you are a visual/audio learner I included a youTube video link that I explain in more detail how to use the foods list and eat for your goals to see 6-12 lbs come off per month.
How to use the foods list video: https://youtu.be/UEDpO-qxLiU
- Mom Life Vlogs By IndyMichelle
- Sep 13, 2022
- 4 min read
Updated: Nov 17, 2024
LISTEN TO THE AUDIO OF THIS ARTICLE /INFO LIST BY PRESSING PLAY BELOW
In Diamond Nation Fitness we work on 3 major pillars to help solve your weight-loss problem that you have most likely been struggling with for years on end.
Tired of losing and gaining the same 20 or 30 lbs?
Tired of feeling fatigue and burnt out?
Taking care of everyone else but yourself?
It's time to fill your own cup queen!
DNF Ruby Nutrition Pillar we will:
Focus on building sustainable healthy habits during our time working together {sustainable means the weight will come off and STAY OFF}
We will focus on getting you into a more whole foods based diet gradually based on the nutrition audit we do on your current habits
We will focus on fine tuning your hunger queues, your fullness queues, and thirst cues so you can give up over eating for good... [over eating=weight gain]
We will focus on how to eat more mindfully and intuitively so we can learn how to fuel your body so you are no longer fatigued, more energized, have increased libido with your partner!
Heal any emotional eating
Heal any bad relationship you have with the scale
Heal any toxic body image beliefs you have
Work on any time management needed to make sure you can commit to 2-3 days a week of working out in a way that feels good and enjoyable to you!
You will learn how to have more self-care so you can show up as the best version of yourself for the loved ones in your life!
We will audit you digestive health as well and see where you may have any nutritional gaps, vitamin, mineral, enzyme, probiotic deficiencies. [FYI: we all have nutrition gaps that need filled that contribute to imbalances that effect your energy, your sleep, your time of the month, your skin, your hair, your mood and mental health].
DNF Sapphire Fitness Pillar we will:
provided workouts you can do as long as you have 25 mins to commit 3 days a week and have at least one pair of dumbbells and a yoga mat you are Gucci!
Workout can also be done at the gym if you have a membership but membership is not required
Focus on getting you moving on a daily basis more consistently. We will trouble shoot how sedentary you are on your work days and your off days and work on ways to increase you daily calorie burn without if being a burden or throwing a wrench in your current lifestyle.
The Rock Solid Diamond Mindset Pillar
Mindset coaching pillar is essentially like life coaching. We all would be motivated, consistent, disciplined, if we had a rock solid mindset where we couldn't be touched even when life hits us in the face. Here we work on:
Setting goals in all aspects of our life: health wealth relationships
How to actually keep the promises we make to ourselves for the goals we say will have each new year EVERY SINGLE YEAR but then never actually fully commit
How to set routines: [OVER TIME! Don't worry we WILL NOT go from zero to hero.] Routines include: bedtime routines for better sleep, morning routines with spirituality, gratitude, affirmations, personal development for better mental health hygiene
How to set proper boundaries if your life with your time, your job, your relationships
Meal prep routines without it feeling like its overwhelming or like its a chore.
Having rock solid body confidence and self-love where no one not even yourself can tear you down
Heal any toxic body image beliefs
Remove any mental road blocks that you are not worthy of putting your nutrition and fitness first.
What does the support/accountability look like?
What does the guarantee look like?
The promise is lose 6-12 lbs off a month
plus:
30 day money back no questions asked
plus
90 day love it or leave it guarantee
How often do you enroll into the DNF program
I only enroll 2-3 clients a week to make sure everyone can have a smooth onboarding experience and is able to receive personalized attention.
you likely heard of me thru one of my paid ads I am currently running which reaches thousands of medical field women like you everyday.
I can't have a spot for everyone of them BUT I am always looking for coachable and teachable individuals that I feel will be a good vibe for my plus size community.
So if you're reading this I picked you, BUT I don't reward procrastinators and my prices will increase soon so make sure you grab one of the 3-5 spots for the low low.
What does investing in myself look like?
Maybe you've never had a coach before but I made signing up an absolute no brainer, value packed and risk free!
I'm 1000% confident I can help you!
After reading this reply back "I'M IN" I left the chat open and just wait for your response so we can get started on changing your life and fitness game forever!
Letz get it queen! <3
You in?
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