Nutrition & Lifestyle Coaching

7 things I’m grateful for because of #covid_19 👇⁣ ⁣ This last month has been crazy!⁣ ⁣ In the midst of the chaos, I’m trying to focus on gratitude as I know gratitude trumps stress, fear, anxiety, etc.⁣ ⁣ Here are a few of the things I’m grateful for 👇⁣ ⁣ 1.) I’m grateful I have been spending more time with Alex, Josiah, and Cash than ever before ❤️⁣ ⁣ 2.) I’m grateful for our family walks. We have been going on 2-3 walks per day and loving this beautiful weather!⁣ ⁣ 3.) Im grateful for my clients. I’m grateful for each and everyone of my amazing clients that I have the opportunity to coach, support, and encourage each and every day.⁣ ⁣ 4.) Im grateful for the internet. When I first started in the field over 10 years ago I wouldn’t have believed you if you told me I would own my own business operating 100% online.⁣ ⁣ 5.) Im grateful for my health. I’m proud that I have prioritized my health throughout my life in order to feel safe during this pandemic.⁣ ⁣ 6.) I’m grateful that I live in America. We get to go to grocery stores whenever we want and are allowed to do physical exercise outside. I have clients in other countries that don’t have these same freedoms.⁣ ⁣ 7.) I’m grateful for my environment. Being quarantined has made focusing on my goal of my 90 day #summershred much easier to focus on! Let’s just say, way less temptation for tacos and margaritas 😉⁣ ⁣ What are you grateful for during this time?⁣ ⁣ I would love to hear in the comments below 👇⁣ ⁣ By the way, thank you for taking the time to read my post 🙂

Went for a walk today and was mesmerized with the blue of the sky and the clouds. Followed it with a shoulder, chest, and tricep workout. #resolve #workout #walk #icoachnutrition

The time is NOW 💯⁣ ⁣ Now is the time more than ever before to focus on building the habits that lead to living a healthy lifestyle.⁣ ⁣ What makes me say that?⁣ ⁣ Well, here’s a list of just a few reasons why 👇⁣ ⁣ Most people have more time and less excuses!⁣ ⁣ With being quarantined, you have more time to workout and be active.⁣ ⁣ You have more time to cook from home.⁣ ⁣ You’re eating out less.⁣ ⁣ You’re drinking less.⁣ ⁣ The list could go on and on...⁣ ⁣ The point is that you have a CHOICE.⁣ ⁣ What type of person are you going to be during this time?⁣ ⁣ Are you going to take advantage of this OPPORTUNITY or are you going to continue making excuses?⁣ ⁣ The choice is yours 💯

We are living in times of uncertainty...⁣ ⁣ Instead of focusing on the negative, let’s spend more time focusing on the positive!⁣ ⁣ What are some positive things that have come from this whole experience thus far for you?⁣ ⁣ I would love to hear about it in the comments below 👇⁣ ⁣ For me, I love all the extra family walks, workouts, and cooking we are doing together :))⁣ ⁣ I feel like my neighborhood in general is more active than ever before!⁣ ⁣ Which brought me into reflecting on some things...⁣ ⁣ One of which was the fact that now more than ever is the perfect time to prioritize your health!⁣ ⁣ You have more time.⁣ ⁣ You have less excuses.⁣ ⁣ So here’s my challenge to you over the next few weeks and maybe even months 👇⁣ ⁣ 1.) AT LEAST 1 walk per day⁣ ⁣ 2.) 3-5 at home body weight or DB workouts / week⁣ ⁣ 3.) Cook at least 80% of your meals at home ⁣ ⁣ That’s it my friend!⁣ ⁣ Simple as that.⁣ ⁣ It’s time to change the narrative.⁣ ⁣ It’s time to make your health a priority.⁣ ⁣ So my question to you is this...⁣ ⁣ Will you make it a priority?⁣ ⁣ Or will you use this extra time to drink more, binge on Netflix, and obsess over the news?⁣ ⁣ The choice is yours...

Are you struggling with working out from home?⁣ ⁣ If so, keep reading 👇⁣ ⁣ Look, I get it! Working out inside your house or garage isn’t as fun as going to your favorite gym.⁣ ⁣ Doing virtual workouts isn’t as fun as going in person.⁣ ⁣ Your lacking the equipment needed to stay consistent with the workout program you’re following.⁣ ⁣ The list could go on and on...⁣ ⁣ But here’s the honest truth, those are all just excuses if they are preventing your from working out consistently.⁣ ⁣ To be honest, now is the time to prioritize you fitness and nutrition more than ever before!⁣ ⁣ With all of the FREE body weight and DB workouts that are being posted, your options are literally endless.⁣ ⁣ But you have to find the willpower and motivation to make yourself prioritize these things.⁣ ⁣ Its not easy, but it’s worth it!⁣ ⁣ Instead of focusing on the things you don’t have control of, start spending more time prioritizing the things you do have control over.⁣ ⁣ One day at a time my friends...⁣ ⁣ We are all in this together!⁣ ⁣ I’m struggling.⁣ ⁣ You might be struggling too.⁣ ⁣ So let’s support each other and try to make the most out of these times of uncertainty.⁣ ⁣ To do my part, I would love to invite anyone that’s interested to join the Team iCoach Nutrition private Facebook group for FREE workouts, nutrition tips, and a community of like minded individuals.⁣ ⁣ See you on the inside 👊⁣ ⁣ PS just DM me “COMMUNITY” and I’ll add you to the group!

EAT to perform. Don’t eat less, just eat better! I was struggling pretty badly performance wise in the fall and through winter. Tired all the time, hair falling out, dry skin, cracking nails, barely hitting PRs, getting injured and not recovering, not sleeping well, the list goes on. My body was inflamed and uncomfortable and I couldn’t figure out why. Well, for the past month I’ve been working with @coachjustinmurphy and it turns out I was under eating. Not fuelling my body properly for the workouts I was pushing my body through. On top of that, I was anemic. I didn’t even realize that I wasn’t eating enough but it made sense. During the week I was busy and just ate when I had time. So, Justin brought my calories up to 2000, I started an iron supplement and amazingly, things are happening! My body is responding. I’ve been averaging 2000-2200 calories per day since mid February. When we started, I weighed 157 lbs and my stomach was constantly bloated. Today, I weighed in at 153 and I no longer suffer from bloat all day every day. I’ve increased consumption of red meat and fruits and veggies and my mind is blown. You do not have to starve yourself to get results. I am proof of that! My diet consists of mostly whole foods but I include treats every day too. I have zero restriction and therefore my body now craves nutritious foods most of the time. Let go of restriction. Let go of food rules. Eat well, train hard, and have patience. And always, always put your health first! Lesson learned. #eattoperform #icoach #icoachnutrition #nutrition101 #nofoodrules #byebyebloat #progress #success #eatallthethings #performance #optimalperformance

6 observations I made after eating more frozen meals than I have in a longggggg time 👇⁣ ⁣ 1.) OVERPRICED ⁣ ⁣ I 100% spent more money on these meals than if I would have just bought fresh food like normal.⁣ ⁣ 2.) NOT ENOUGH CALORIES ⁣ ⁣ Most of these meals averaged around 300 calories, which is like a snack at best for me...⁣ ⁣ 3.) NOT ENOUGH PROTEIN ⁣ ⁣ Most of these meals averaged 10-15g if protein per meal. I’m typically shooting for about 40-60g of protein per meal.⁣ ⁣ 4.) NOT ENOUGH VEGGIES ⁣ ⁣ Veggies were scarce for sure, but even the ones that included them were soggy.⁣ ⁣ 5.) TOO MUCH SODIUM ⁣ ⁣ If I ate 3 frozen meals per day, I would go over my recommended sodium intake EVERY SINGLE DAY.⁣ ⁣ 6.) TASTES LIKE 💩⁣ ⁣ Not only did these meals have all of the flaws mentioned above, most of them taste like crap.⁣ ⁣ Let’s just say, I hope that we don’t have to rely on frozen meals going forward!⁣ ⁣ #covid_19 ⁣

I HAVEN’T EVER BOUGHT THIS MANY FROZEN MEALS BEFORE 🤪⁣ ⁣ With all of the craziness lately, my wife @alexdmurph decided to put in an online order through @amazon with @wholefoods so that we would have groceries for the next 2 weeks.⁣ ⁣ They arrived at our door today and the overall process couldn’t have been any easier!⁣ ⁣ Online order ✅⁣ No crowded grocery stores ✅⁣ Delivered to my door ✅⁣ No issues with food ✅⁣ Easy as 1, 2, 3 ✅⁣ ⁣ I don’t know who needs to read this or who it can help, but if this service is available in your area then I would highly recommend it to anyone!⁣ Great job babe! Coming in clutch 😉 ⁣ Stay safe out there friends ❤️