By failing to prepare, you are preparing to fail. - Benjamin Franklin
I used to tell myself that I didn’t have TIME ⏰ to meal prep with working two jobs. I used to tell myself I couldn’t AFFORD 💵 to eat healthy. I used to tell myself that it wasn’t WORTH 💪🏻 it.
The moment I woke up and started telling myself that I COULD find the time, the money and the motivation, was the moment things changed for me.
Trust me, if I can do it anyone can. It all starts with a positive mindset. If you start a journey with negative thoughts, you’ll end up with negative results. Make today the day you finally say you CAN and you WILL.
You can’t control how others perceive or decide to treat you, but you CAN lead by example. There is NO reason for ANYONE to disrespect you... but if they are, is it maybe because you don’t respect yourself? Make some strict boundaries ✋🏼and rules for how you chose to live your life! One of mine?... remove myself from situations by any means appropriate in which I feel disrespected. For me, disrespecting people is something I just cannot stand and if I don’t stick to my rule of removing myself then I too am being disrespectful... only, it’s to myself. RESPECT your self, your time and your boundaries and if others don’t... look for the exit sign and evacuate that bitch 👋🏼 xx
Ya know, I never thought I'd fall in love with a shake. But I did. This crazy shake stuff has saved me more than once! It gives me a way to give myself grace everyday. For 4.5 years!
If you're anything like me, my whole problem with losing weight is food. I can workout everyday and finish a program with no problem. Ever heard "Abs are made in the kitchen"? It's very true!
This past May, I was able to turn my mind around and change my relationship with food. Now I can eat what I want, plus drink a shake everyday, and I know my health gets better and better!
If you have a bad relationship with food, I'm happy to share this awesomeness with you! Not sure about trying it cause you don't know me? Get to know me! I live in my stories, and share everything 😉
#HealthiestMealOfTheDay #FoodIsGood #EatToLoseWeight #LiveLoveLose #LiveLife #LoveFood #LoseWeight #GetToKnowMeInMyStories #GiveYourselfGrace #AbsAreMadeInTheKitchen #CrazyShakeStuff #Shakeology #CafeLatte
Throw back to last weeks day off venturing up to melbs for @thetampertrapbrighton
lunch with a friend 😋 super food bowl for me 🙋🏻♀️ Last week of term and the kids are more manic then usual, so I think that calls for taking myself out for lunch again this week to help get me through 😅 I’m just hanging in there and counting down till my holiday, 7 days ✈️ yayyyyy!!
I prefer an earlier dinner so I have the might to help digest since I have stomach issues @ambushman27
Took a 2 hour #nap
today cause my spout of energy is basically gone now and the work week starts tomorrow @ambushman27
You get one body ➡️ You may as well love it You get one life ➡️ You May as well live it ✋🏼Don’t base your self worth or your happiness on your reflection in the mirror. THAT IS NOT LIVING 😓 I spent so many years hating the way I looked and I look back with sorrow for how awfully I spoke to myself. There is not a single reason that we shouldn’t feel GREAT in AND about our BODIES ‼️ Next week I am going to being doing a tip each day to come from a place of appreciation of your body.. stay tuned and have a great weekend xxxx
Over the span of my four year wellness journey, my body has fluctuated constantly — and that’s R E A L I T Y 👏🏼
Some days I eat muffins and oatmeal and pizza for all three of my meals — and it shows
And some days I eat entirely plant based and drink my body weight in water and green tea — and it shows 🤷🏽♀️ #LIFESTYLE
What I’ve learned in the nutrition program I’m giving a whirl right now is that it isn’t falling off and hopping back on after a day of negligent behavior or binging
But learning to listen to your bod when it’s like, “heyyyy booooo uh that dudn’t feel great and now you don’t feel great about YOURSELF — lets take note and not do that again, ya?!” 🤗
Trial and error, trial and error, til the day you die, people ☠️
Even the baddies on social media with ripped tums and bangin booties have wack days where they feel outta place in their own body + just wanna hide away beneath a big sweatshirt or stay inside all day
Difference is — they just don’t share those days✖️👏🏼🤯
Here to show ya that — even as someone who works out 6 days a week, loves holistic nutrition, drinks enough water for a horse on a day to day basis, reads all the personal development books, and goes through the motions of well being nearly every day — there’s STILL days I find myself talking bad about my body and 👏🏼 lessening my power through such 👏🏼 because I’m bloated, weak, or just physically and mentally exhausted
I may not be fittiest, most put-together mamajama on this planet — but I’m REAL
Bodies change and they look different by the HOUR
One bad day does not need to set the pace for the rest of the week or the rest of the month
Too much WATER can make you look🤰🏽 AF even
Ice cream and cookies are BOMB AF
Veggies and quinoa are BOMB AF
I’m in for the long haul — balance, sustainable nutrition, and daily movement everyday, no matter where I am 💪🏼🚍
Health starts INTERNALLY and however that appears on the outside today — I’m whatever about it 💓
An excellent snack on the go! Look for those rainbow umbrellas and get some fresh fruit from a fruit cart!
I know these are all over the #LosAngeles
area, but I know other cities have them too! I recall seeing them in #Chicago
This consists of watermelon, jicama, mango, cucumber... and they use lime juice (mine was a bit spicy) and tajin spice on top.
Even if you don’t have fruit carts near you, you can make this on your own and put it in a container to take with you.
Happy Wednesday Loves💕! Sorry I have been a little MIA. I must say it was a little nice break from the IG. I kinda missed it. Did some travelling both for personal and work.
Here’s a little summer pic from Hawaii with my delicious Açai bowls. ( Fun Fact: I don’t like granola on top of my açai bowl because they soak up and become soggy, not crunchy. So I eat it separate and rather sprinkle it on top of my spoon so its crunchy! lol 😂).
With the weather cooling down now, I can finally breathe with ease in my car since my AC was broken all summer long. Trust me it was too fun. But I didn’t complain much because I love Summer and the heat. I also do love the AUTUMN Season 🍂
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✨Do you have goals related to the health/wellness part in your life? If yes, check out some of the services that I offer …can be found on my site (link in the bio) in SHOP-SERVICES/ MEAL PLANS. ∙I would love to help you get started on your goals. Start the Fall season on a good note. Use “WHOLE10” to receive 10% off any meal plans and services!
🍎Meal Plans (customized just for you)
🍎Kitchen Cabinet Makeover 👉For those who have contacted me via email and DM for services, I have finally got the chance to reply to all of them! So please check your emails and/or DM’s! * If you are on a budget, please do not hesitate to ask. There is always something we can figure out. I want to help you because I know money can be tough at times and I want you to feel your best and help you achieve your goals.
Love you all, ❤️
Surround yourself with people who get you! Find your tribe. Heck, find multiple tribes... but definitely find people who support you instead of people who are “Debbie downers” are constantly trying to tell you what you can’t do.
I’ve found multiple tribes, really... I’ve got my fit tribe, my tribe of people who don’t roll their eyes at me with fitness, and who actually work WITH me instead of just asking me questions about stuff they’ll never actually try, or saying negative things about exercise and nutrition in general.
I’ve got my nerd army... the people who get the nerdy side of me. Who like comics and superheroes and books and video games... and just being downright silly!
Sometimes these tribes overlap, sometimes they don’t... but my goal is to get more overlap happening by helping more people find both their nerdy and their fit side (*note that I said “fit side” and not “fit size.”*) #geekyfit #fitnerd #fitgeek #nerdyarmy #fitarmy #autumncalabrese #nerdstrong #findyourtribe #geektribe #geekstrong #healthnerd #healthgeek
When you forget your shaker bottle in the car...but you want your recovery drink. You improvise. #healthnerd
Smoothie bowls are back!
It’s Spring, the sun is out (well it was yesterday 😏) & we’re now addicted to smoothie bowls after eating a million of them in Queensland recently!
This is frozen banana, avo, spinach, cacao, lucuma, hemp protein & soy milk blitzed until smooth with bought granola (because #reallife
😆), strawberries, blueberries, goji berries & coconut flakes. #yum
|| Mindful Movement ||
Let’s take a minute to discuss movement.
Moving your body doesn’t need to be about calories burned or fat loss.
Mindful movement is about moving your body because it makes you feel good, either currently or after the movement.
This to me is an important distinction.
I fully admit, I don’t always love to “exercise”. Sometimes I find it boring, or feel like I have better things to do, but what I’ve come to recognize over time is that when I do move my body consistently, I tend to feel better.
Feeling better for me looks like, better sleep, reduced joint pain, improved digestion, and more mental clarity.
So today, even though it was a dreary morning, I took my old dog out for a nice walk, while listening to my fav podcasts. It wasn’t about punishment or guilt tripping myself. It was fun and pleasurable 💜
#katiessimplifiednutrition #donewithdieting #moveyourbody #moveyourbodyeveryday #practicewhatyoupreach #practicewhatyouteach #moveyourself #activelifestyle #activelife #everydayathlete #healthateverysize #healthateveryage #healthatanysize #healthatanyage #haes #dietitianofinstagram #healthnerd #canadianblog #canadianblogger #canadianbloggers #canadianmom #physicalactivity #workathomemoms #mombosslife #militaryfamily
We had our one year wedding anniversary a couple weeks ago and spent a beautiful relaxing weekend on Salt Spring Island 🙏💗🥂 Here is a little throwback to our big day and our wedding planners amazing idea of incorporating my love of nutrition into our table settings 😍 A little bit of sunshine on this rainy Vancouver day... 📷: @the.nickersons
Ciąg dalszy zupy dyniowej🎃 Wiem, że może kolor nie przypomina ale to tylko dlatego, że tata podoprawiał ją dość mocno i dodał jeszcze inne warzywka. Dla ozdoby jest karmelizowana gruszka🍐😍 Mówię wam warte wypróbowania, bardzo dobrze komponuje się ze smakiem zupy. Jest ona również posypana kiełkami.
Wiem, że może zdjęcie nie jest najlepiej skadrowane ale kiedy wracam do domu jest zazwyczaj pochmurno i do robienia zdjęć służy mi tylko sztuczne światło💡😕 #weganizm #healthyfood #healthnerd #yummy #tasty #bezglutenowe #pumkinsoup #vegan
Well guys I’M IN LOVE ❤️ I’m absolutely, madly in love with MYSELF. For the first time in my life i have felt confident, I look in the mirror not feeling completely ashamed. I see a beautiful, sexy, kind, strong, kind, passionate and loving woman. This doesn’t mean I don’t have my imperfections. I still have my daily moments where my thoughts start to take over, but I’m no longer giving those thoughts power. This is a work in progress and all so new to me. My whole life I have never felt enough, but it’s finally clicked. This year been a year of many different challenges that have opened my eyes and changed my perspective. I have played the comparison game for too long and I was missing out on something great all along.....ME. I am falling in love with who I am becoming and it feels AMAZING. I’m Crazy Courtney....a health nerd, fitness freak, foodie, chef, follower of Christ, fearless dancer, pink obsessed, teeth lovin cookie queen 👸🏼 I’m a fighter and a lover 💪🏼❤️ #imamess #hotmess #crazycourtney #selflove #sexyaf #confidence #lettinggo #foodie #chef #cookiequeen #fitnessfreak #healthnerd #fighter #lover #beyoutiful
this week: pecans!
Pecans are high in good fat, low in carbs. Bit of protein, too. I started eating these when I went Keto and now I crave them!
As I was switching up what I ate in different food groups (and aiming to avoid the #ketoflu
) I already ate almonds, so those got to stay. Then I added pecans and walnuts. Cashews are a bit high in carbs, so I phased those out. Peanuts are technically ☝🏻 a fungus and not a nut. (Don’t take my word for it—look it up!) Plus, I discovered a couple years ago that peanuts give me acne. 😑 So weird, but I’m glad I know. Nuts are a great snack overall, and a good source of fat and protein. Generally, they are low sugar, high fiber, and low carb—-but read the label!! Read labels at the grocery store! Sometimes fellow shoppers seem amused I’m reading the label...”muscle dude being particular about what he eats”, “lighten up man”, etc. But don’t be afraid to be different!! Be different, be healthy!! And you’ll feel great. 😊😉🤓🔍👌🏻👊🏻💪🏻💪🏻🥩🧀🥑
#ketotips #ketoforbeginners #ketobasics #ketogeniclifestyle
👊 #ketogeniclifestylechange #ketogeniclifestyle #nutritiontip #nutritiontipoftheday #keto101 #healthnutla #healthnerd #healthnerds #health4life #health4lifenutrition #healthnuts #healthness #ketoforlife #ketoforthewin #ketoforhealth #ketoforhealing #ketoforweightloss #ketofoodideas #johneisen #eisenhowerminusthehower
I love hearing weird/quirky/unique things about people so I’d love to start #my10funfacts
to learn a bit more about you guys so heres my 10 fun (or just weird) facts, don’t judge me 😅 I’ve tagged 10 people I’d love to hear yours!
1. I can’t go to sleep with my cupboard door open 👀
2. I am a really loud walker 🐘
3. I wear shower caps when showering (which I’ve recently learnt is apparently weird 🤔🤷♀️)
4. I line up hair washing day with sheet changing day 💁🏻♀️ 🛏 😆
5. I like to sit in the same spot at the dinner table and on the couch, thankfully my house mate supports this and let’s me 😂 thanks @rachhieep
6. If I forget my green bag, I’d rather put things in pockets, under my arms and carry things hella awks then contribute to using more plastic ♻️ 7. Walking around in fresh fruit and veg or health food shops brings me instant joy ☺️🥑🙌
8. When I catch up with friends I have to update them in order of events 🤪
9. I ask more questions then socially acceptable purely because I’m a really inquisitive person and intrigued about everything ❓❓
10. Even with lots of yoga, my torso doesn’t bend over my legs if I’m in a sitting position with my legs out in front so I strongly dislike any forward folds 🧘♀️ I’d love to hear #my10funfacts
from @natalie.zee @el_german6 @holistical @halfwaytohealthy @mantrasandmangos @anahatacrystalhealing @a.farm.called.alice @vitalityandmore @hangrybuddha @pennybenjamin.nutritionist
and feel free to keep the chain going by tagging another 10 people! 📷 @dasilva___
Happy Monday everyone! Just doing a quick post as a little update. I’ve been doing a lot of soul searching and research the past few months and I have decided to no longer be vegan. It’s been a hard decision and I know people will think it’s hypocritical but I have to do what is best for me. Have a great week xxx
Morning walk was much needed and extremely enjoyable 🌸
| k . i . s . s . |
Every time I get hungry for results & to see more physical progress, I remind myself to KISS: keep it simple, sista 😏🍽 It’s so easy to overthink your meals and stress about nutrition, so when I’ve already had my shake for the day (aka a nutritional no-brainer) I go for simple, fresh ingredients that burst with flavor & color! 🌈 Forever thankful that this lifestyle taught me about nutrition, and empowered me to actually eat MORE to see more results! Just a few spots left in my September #FALLbod
bootcamp if you’re ready to make a switch for yourself 💫