YQL Nutrition

Here we are ! Grade 4 and Grade 2 💙

So beyond proud of these two boys and have no idea where on earth the time has gone !

Hope all the parents out there are settling back into a wonderful fall routine after the summer 🍂 and are appreciating all the little moments 🥹

So excited to see what this year has in store ✨
Love you Max & Jet ♥️

Your Habits Shape who you are today and who you will become 🔥

What you eat, if you are moving your body, and your self-care practices all add up over time to who you are RIGHT NOW!

Furthermore, you are literally molding who your future self will be through your daily habits!!!

These habits are within your control, but can be difficult to establish without support, guidance, and strategy.

Our 21 Day Healthy Habit challenge is dedicated to:

🌟establishing habits that STICK
🌟renewing motivation after the summer
🌟setting the foundation for your goals
🌟becoming the best version of YOU through personal growth and development

In order to achieve optimal health, well-being, resiliency, vitality, and happiness .... your healthy habits are the key 🔐

In our 21 day Healthy Habits Challenge we provide you with DAILY coaching, support, guidance, accountability, education and strategy on how we coach our clients to create habits that last

Today is the Last day to join our Healthy Habits challenge…. Comment HABIT and we will send you all the info 🤍

Another triathlon in the books tonight 🏊 🚴 🏃
Every year it’s a step right outside my comfort zone and every year I am so glad I did it!
Shout out to my incredible team mates ! You ladies are incredible ❤️
Proud of my boys and nieces who also joined in this year 🥰
Great job to everyone who joined! It was such a fun event 💪

Want to learn HOW to lose fat AND build muscle at the same time?!

This is the topic of our NEW blog where we do a deep dive on Body recomposition.

If you want to understand…

✅what the scale actually measures
✅what body composition metrics you should be focusing on
✅how to know if you are actually making progress
✅how to lose fat and build muscle at the same time

This blog is for YOU!

Remember, weight loss is NOT the same thing as fat loss! We want to ensure we are maintaining our precious muscle mass and actually getting leaner over time, and this doesn’t always mean seeing scale changes.

We outline the approach we used for the clients in this post! SWIPE ➡️➡️➡️to see their amazing results!

If you’d like to read the full blog on body recomposition, please comment BLOG and we will send you the link!

A healthy menstrual cycle is our SUPER POWER 💪🏻🔥

When we understand our bodies and our menstrual cycle, we can WORK WITH our bodies to enhance performance, recovery, overall health and our quality of life! ☀️

Unfortunately, many women do not actually understand their female s*x hormones and how to truly optimize them for health and well-being.

This is NOT your fault- how should we know? When were we really taught this…?

Well,
After working with 100s of females, it has become clear to us that there is a gap present- women do not fully understand their menstrual cycles, s*x hormones, or how to work with their bodies.

Because of this, we have created a course to address this gap called the Female Body Blueprint 💕

As women, we deserve to understand our bodies FULLY so that we can perform in all areas of our lives- including in the gym!

In this course we provide you with our signature menstrual cycle tracker, along with education on how to ACTUALLY know what is going on in your body!

We do a deep dive into different female s*x hormones (progesterone, estrogen, FSH, LH) and how they may influence other hormones (cortisol, thyroid, insulin, etc) in a way that is not confusing and is applicable to your life!

It is our goal that by the end of this course you are a MASTER of your own female health and are fully able to embrace your female SUPER POWER.

If you would like to learn more about this course and sign up, comment FBB and we will send you all the details !!!
Discount pricing closes FRIDAY… so take advantage! You have lifetime access to the program so can start whenever you are ready 💖

Our Female Body Blueprint is back 💖

This is our FEMALE only course we have created for women who want to learn about their unique bodies and take control of their female health!

This course is PERFECT for anyone who wants to…

⭐️learn more about their menstrual cycle

⭐️understand how to optimize your nutrition around training & your menstrual cycle

⭐️understand how to enhance female s*x hormones for health and well-being

⭐️for anyone who wants to optimize chances of a successful healthy pregnancy (now or in the future) through nutritional and lifestyle strategies

⭐️understand when they ovulate, how to confirm ovulation, and detect and improve menstrual cycle irregularities.

In this Course you will receive…

🔹our custom habit and menstrual cycle tracker

🔹choice between our self paced or accountability track course

🔹6 modules on various women’s health topics (swipe through post for topics covered!!)

🔹a supplement guide to educate you on which supplements will benefit your unique circumstances

🔹a recipe pack to provide you with meals to support hormone health, reduce inflammation, and help you feel your best.

We have been helping women understand and work with their bodies through our 1:1 coaching for years, and now we want to deliver this same teaching to YOU in FBB so you have the information available to you at anytime♥️

As women, we deserve to understand our bodies.
We created the Female Body Blueprint so you could do just that AND feel empowered in making choices that align with your goals!

Sign up is now OPEN at a discounted price until Friday!

To learn more and sign up, comment FBB and you will get the link🔗 with all the details!

If you have questions, please feel free to DM me, I’d love to chat with you about your unique goals! ☺️

Happy Birthday Jet Alexander 🎉🎂🥳

thank you for being the sweetest, most kindhearted boy there is!

We have absolutely loved watching you conquer grade one at a new school, do incredible at soccer ⚽️, swimming 💦, and CrossFit 💪 , and embrace every new challenge with positivity!

So proud grateful to be your mama 😍
Happy birthday to you 🎈
Love you forever ♥️

5 TRUTHS about fat loss you need to know ❤️

1️⃣Ladies, you will NOT get bulky from lifting heavy 💪

2️⃣All calories are NOT created equal 🍎

3️⃣Weight loss is NOT the same as fat loss ⚖️

4️⃣Sleep is NOT a luxury - it is ESSENTIAL😴

5️⃣Supplements are meant to SUPPLEMENT healthy lifestyle habits, they are not a magic “cure-all” 🪄

SWIPE ➡️➡️ to learn more about WHY these are so important!

I hope this post helped bring some things to focus on that may not have been clear! Happy Saturday Everyone🤗

We are so excited to officially welcome Maddy to the YQL Nutrition Coach Team! 🥳

Maddy is a certified Precision Nutrition Coach and Registered Nurse in the Emergency Department.
She lives in Lethbridge, Alberta with her partner Luke and dog Miya.

Maddy has been a client of YQL Nutrition working with Coach Megan, where she learned that she can reach her goals without feeling restricted.

She made the shift from “yo-yo” dieting to embracing a lifestyle change, forming habits that serve her goals, and enjoyed every step of her growth with YQL!

She is looking forward to helping her clients with their various goals, all while eating foods that they love!

A little bit about Maddy:

🍳 I enjoy breakfast for dinner most days of the week!
🏔️ Being outside, away in the mountains with family fuels my soul

WELCOME TO THE YQL NUTRITION TEAM MADDY 🔥

The ONE shift you can make TODAY to help you see progress AND feel your best…

Start your day off with 30g of protein at breakfast 💥

✳️This is PARTICULARLY important if you are a woman in your perimenopause and postmenopause stage of life battling with hormone changes

When you do this you will…

✔️Have LESS hunger and cravings throughout the day

✔️Have MORE sustained energy - bye bye energy rollercoaster

✔️Have MORE mental clarity and LESS brain fog

✔️IMPROVE digestion

✔️Regulate your stress hormones

✔️Regulate your blood sugar hormones

✔️Increase your ability to BUILD muscle and LOSE body fat

It really IS that powerful🔥

If you want FOUR high protein breakfast recipes that are delicious and easy to make, comment PROTEIN and you will get a link in your DMs to download them🤗

One of the greatest gifts you can give your child is role modeling how to take care of your HEALTH and WELLBEING 💗

Your children are always watching you and they are literal sponges!🧽

YOU are their biggest and best superhero 🦸‍♀️

Therefore YOU have the biggest influence on the habits that shape their lives 🫶
Choose to role model nutrition habits that
🍎nourish their body
🍎dont place fear around food
🍎Include whole foods and treat foods
🍎Focus on what foods do for our bodies

Choose to role model exercise habits that
💪Show them movement is a part of their daily lives
💪Show them movement can be fun and empowering
💪Show them STRONG is desirable

Choose to role model that
💗Self care is important
💗Our bodies are beautiful
💗It is our responsibility to take care of our body and love our body

Moms, it is NOT selfish to put your health first - it is our responsibility as a parent

Our kids dont deserve an overstimulated, overwhelmed, stressed out, impatient version of us. They deserve a role model who prioritizes their health and well-being so they in turn can adopt these habits and pass them on to their children.

And YOU in turn deserve to feel regulated, patient, healthy and confident so you can be the woman and parent YOU want to be ❤️
Your healthy habits support this!

Comment 🫶 if this resonates

Self care can look differently for different people.

Self care can look differently for the same person at different times in life.

Selfcare can even look differently from day to day or week to week.

It is important to know the difference and give yourself grace for listening to your unique needs, staying in your lane, not comparing your story to someone else’s, and owning your choices because you know they are what serves you and aligns with your unique goals.

Some examples …

➡️Maybe you are someone who struggles to take a day off from the gym and subscribe to the mindset - selfcare for you would be allowing yourself to take a full rest day per week guilt free

Whereas if you are someone who struggles with being consistent with workouts, self care for you would be pushing yourself to get in your workouts even when motivation is low

➡️Maybe you are someone who tends to undereat and you want to build muscle - selfcare for you would be tracking your food to ensure you eat enough calories, protein, carbs, and fats for this specific goal to ensure your body gets the resources it needs to build muscle and recover from your workouts💪

Whereas if you are someone who has been tracking their food for a long time and struggles to trust themselves with food choices, self care for you may be allowing yourself an intuitive eating day and letting go of that food control.

Doing periodic self-assessments for this is such a great way to ensure your behaviors are in line with your goals .Remember, this is your life to live, no one else’s, and you get to choose your habits and how your nourish and move your body ❤️

Steal my Meals 🍽️

One of the most common questions I get as a nutrition coach is “what should I eat” - SO I put together an example of how I structure my meals throughout the day!

When you comment “MEALS” on this post, you will receive a DM to download them with the recipes and grocery list 🤗

And while the answer to this question is very much based on the individual and what their goals are, there are definitely some foundational recommendations we have for most people in answer to this question

✔️Eat every 3-5 hours based on hunger and fullness cues

✔️Eat balanced meals based around protein to regulate blood sugar and hunger hormones

✔️Eat primarily whole foods with a sprinkling of treats

✔️Eat a minimum of 3 cups veggies each day

✔️If you strength train (which you should 😉) have protein and carbs after your session to optimize recovery💪

📌SAVE this post for later

➡️Comment “MEALS” to get the Steal My Meals Guide delivered to your inbox - complete with recipes, grocery list, and sample day!! All amazing for meal prep 🙌

Please remember, everyone’s calorie and macro needs are different, but this guide will help give you ideas and the foundation for how to structure your meals so you can have more energy, less cravings, and manage your body composition goals easier ❤️

All the swipes ➡️➡️➡️ to help enhance your relationship food 🥩🥦🍚🌽🧁🍪
Signs your relationship with food may need some help 💔
🔹you are constantly “on” and “off” diets that involve a laundry list of rules 📝

🔹going out to eat when on a “diet” stresses you out

🔹your digestion is a mess and you don’t know why

🔹you feel guilt or shame when you eat a treat

🔹you have difficulty stopping at just one treat

🔹you use the word “cheat” when talking about food

🔹you feel controlled by food

🔹you have zero awareness of your TRUE hunger and fullness cues

🔹you let others influence what you will eat and how much
If any of these sound like you … this post is for YOU !
Food is meant to be enjoyed, free of emotion (guilt, shame), and free of stress
Taking control of your food choices is one of the most empowering things you can do ❤️
Need help? Let’s chat ☎️
Link in my bio to book a call to discuss how we can help you with your goals!

Get access to our top tips for THRIVING in the Summer ☀️ 😎 👙

Summer is a time where routines are thrown, kids are out of school, traveling and camping is more frequent and we totally understand how this can pose a challenge to your fat loss and fitness goals!

In our blog, we dive into our top TEN tips for navigating your goals during the summer months so you can look and feel your best AND enjoy your summer to the fullest!

Comment SUMMER on this post and we will send you the link to access the full blog with all our tips and tricks 🤗

Swipe ➡️➡️➡️through to learn all about Minicuts!!

Specifically
▪️what is a mini cut
▪️who are they for
▪️ the criteria for before, during and after the mini cut
▪️how to do one
▪️a personal example of my recent mini cut!

📌SAVE this post for reference 📌

A mini cut is definitely not for everyone and is a more aggressive approach to losing body fat, but it can be a great tool to use when done correctly!

And of course, as always when you are first trying it out, highly recommend doing under the guidance of an experienced coach to maximize your results 🤗… if youre looking for a coach to support you with this, send me a DM, I know a few amazing ones😉

Your ideal body weight now most likely is not the same as your ideal body weight in high school

SWIPE ➡️➡️➡️ to learn WHY!
Remember it is not so much the number on the scale that is important, but instead …

➡️what makes up that number (body fat vs muscle mass)

➡️your relationship with food and exercise

➡️your relationship with your body

➡️ your FORWARD progress

➡️your HEALTH- how you FEEL … everything from digestion to energy to mood to mental focus
➡️your ability to maintain your body composition with a flexible lifestyle
Time to look at the BIG picture when it comes to fat loss, rather than chasing a single number on the scale 🤍

We are so excited to officially welcome Kelsey to the YQL Nutrition Coach Team! 🥳

Kelsey comes to us with over a year and a half nutrition coaching experience, Precision Nutrition Certification, and her CrossFit Level 1 Certification!

Kelsey lives outside of Yorkton, Saskatchewan with her husband Rodney and their 10 year old son Cobie and 8 year old son Ryder.

Kelsey has been a client of YQL Nutrition and as a busy mom of two she knew she wanted to do something for herself to support her health and fitness goals! This is when she fell in love with the flexibility, supportive environment and very effective coaching approach that YQL offered!

Kelsey has come to us with her own unique 100 lb weight loss journey and she wanted to take what she has learned not only from her professional experience, but her personal experience and teach others that it is possible to lose the weight and keep it off all while eating the foods you love without fad dieting.

A little bit about Kelsey:

Her favourite foods include: a good juicy hamburger or BBQ steak and her mom’s famous fried rice! 🍔🥩🍚

Her places: Sedona Arizona or The Rockies 🏜🏔

She has competed in 5 different CrossFit Competitions 🏋🏻‍♀️

WELCOME KELSEY TO THE YQL NUTRITION TEAM!! 🔥

Calling all Pregnant and Postpartum Mommas!

We are SO excited to announce the release of our newest blog that features our Postpartum health and nutrition guide!

If you would like to read this blog and download the guide to keep (forever!) then please comment “BLOG” on this post and you will get the link sent to your DMs!

In this guide we dive in depth into this checklist in a way that is helpful, yet realistic.

We have been there in what sometimes feels like the trenches of motherhood, and we truly believe it takes a village to raise a child. We hope that we can be part of your village and aid you in your journey with this guide 🫶🏻

Do you have a fat loss goal?!?! Here are the biggest needle movers summarized in a photo!
People usually approach fat loss from a restriction based approach, but BEFORE you think about what you need to takeaway from your life to lose weight, we like to think about what you can ADD to your life first 🧡
1. PROTEIN at every meal helps regulate hunger, energy, and cravings and will help make sure that the weight you are losing is primarily body fat (ie preserves your lean muscle tissue)
2. Eating primarily whole foods with a sprinkling of treats.
YES you can still have treats if your goal is to lose weight 👏 🎉
3. Get enough SLEEP!!! 7-9hrs per night. Recovery, energy, metabolism, hormones, and hunger are all dependant on getting enough 💤
4. Move your body. Research is clear! If you move your body you are more likely to lose weight , maintain weight loss, AND promote overall health and well-being❤️
5. Lift weights! Benefits of strength training are countless! But if your goal is fat loss, this is going to help exponentially💪
6. Manage your stress! Dieting is a stress so make sure this is prioritized when you are trying to lose weight so you aren’t adding too much to your stress bucket 🪣. If stress is too high, fat loss becomes more difficult
It’s true! The basics work, and they work VERY well!
Please save and share if you found this helpful 🧡
# *t

Wishing all the mamas a very Happy Mother’s Day 🌸
I hope you got to sleep in, drink warm coffee, not cook a single meal or make any decisions ❤️
I am beyond grateful and lucky to be these boys mama ☺️

What is a “healthy” body weight 🤨

I would argue that there is no such thing as a healthy body weight… but instead, a healthy body composition!

SWIPE ➡️➡️➡️through this post to see what we mean!

Instead of thinking about scale weight alone, you want to think about what makes up that scale weight - how much muscle mass 💪 VS how much body fat you have on your frame.

150lbs can look much different depending on how much fat vs muscle mass makes up this weight

💪MUSCLE
🔸Enhances your metabolism
🔸Helps you metabolize your food more efficiently
🔸Allows you to AGE in a functional manner - ie able to get out of a chair independently and reduce your risk of breaking a hip
🔸Allows you to DO amazing things with less effort such as carrying all those groceries from your car 🛍
🔸Helps you appear fit and “toned”
🔸Enhances resiliency and immunity
(to name a few)

On the flip side, you dont want too much or too little body fat on your frame:

TOO MUCH BODY FAT
🔸Increases your risk of MANY chronic health conditions
🔸Negatively impacts your hormones and metabolism
🔸Disrupts hunger/craving and energy regulation
🔸Increases your risk of negative health consequences as you age
(to name a few)

TOO LITTLE BODY FAT can lead to
🔸Low libido
🔸Loss of menstrual cycle
🔸Low energy
🔸Poor bone health
(to name a few)

SO instead of thinking about just the scale, remember, what makes up that number (body fat vs muscle mass) is actually more telling of health and your true body composition … which matters WAY more than a number on a box 🧡

Happy Nurse’s week 👩‍⚕️♥️

In honour of this week we wanted to provide some education on how you can reach your goals as a shift worker, whether that be as a nurse, police officer, firefighter, pilot, physician, etc

We truly appreciate the services you provide for our community, and we know that shift work comes with unique challenges, so we wanted to provide you with some tips & tricks to allow you to look and feel your best

SWIPE ➡️➡️➡️ through this post for tips on…

⭐️How to create an eating schedule
⭐️Meal Ideas
⭐️Creating a sleep routine
⭐️Increasing hydration
⭐️Managing stress
⭐️Supplement Considerations

We hope you found this post helpful!
Thank you to all the nurses out there! We truly appreciate you 🥰

What’s the secret 🤫 to how to navigate things when you get home from a weekend away?!

A lot of people stress about “damage” that was done or progress that was “ruined” when they go off plan for a trip or event.
I’ve had questions about what to do when you return to “offset” things …

Well… I just got back from Vegas for a 40th birthday celebration…

SWIPE ➡️➡️➡️to see what I did when I got home 💖

High Protein Whipped Feta Sauce 😍

Here is a super versatile and tasty recipe that you can use as a dip, spread, or sauce and add in your own flavor profile each time you make it!

The one I made is a garlic dill whipped feta - heres the recipe

▪️130g cottage cheese (you can use greek yogurt instead if you like)
▪️60g of feta
▪️2-4 Tbsp lemon juice
▪️½ TBSP fresh dill
▪️½ tsp garlic powder or more to taste

Put all ingredients in a mini food processor and blend until smooth - feel free to add more lemon juice, water, or even olive oil (macros will change if you do the olive oil) to desired consistency! This can be sauce like or more of a dip based on thickness.

Nutrition information per 30g serving
41calories: 4 protein, 1.2 carbs, 2.3 fat

Don’t forget to SAVE 📍 this post 😉

I served this on my Salmon Dill Bowl in place of a storebought dressing and it was amazing! Also SUPER yummy with crackers and veggies 😍

SAVE 📌 this post for SIX great fast food options that are under 400 calories and 20g or more PROTEIN 🤗

Do either of these sound familiar….

▪️running errands or kids around longer than expected and needing SOMETHING to tie you over?

▪️when travelling, unsure of what options aren’t going to break the calorie bank?

Having A PLAN for meals you can eat when you are out and about or when traveling can be SO helpful to reaching your goals!

There’s alot of overwhelming food choices out there, so having some “go-tos” in your back pocket for when this happens is a gamechanger!

That is why we created our FAST FOOD CHEAT SHEET - where we have over 40 of our favorite go-to meals with 12 restaurant options so you can stay on track with your fat loss goals no matter where you are!

If you are interested in this resource please comment FOOD and you will be sent a link to access this amazing guide 🍔

Sharing the struggle bus 🚌 today.
We all face challenges we battle with on the regular … here are some of mine 🫶
All about celebrating the wins and highlights, but there is also benefit to sharing the challenges ♥️
If you are struggling with something, you are not alone. your “health is your wealth”, so despite our struggles, remember to always focus on YOU. It is normal for there to be hard and challenges and obstacles in our lives. The person who looks like they “have it all together” or appears to have “things come easily” also has their own challenges they are navigating.
So keep showing up for you even when your house is a mess, you have a ton of kids activities in the mix, you are having a low body image day, you are overstimulated or PMSing, and your brain has a list a mile long… Because I promise you, those are the days you need it the most 🤍

While it may be unpopular, the truth is if you want to lose fat (and keep it off 😉), you are going to have to be thinking about the habits that will get you there more than you currently are!
This is actually a super unpopular opinion, alot of people don’t WANT to expend extra energy thinking about food, exercise, their bedtime, drinking more water etc
But… fat loss does not happen by accident…. And what you are currently doing (aka your current habits),
are not getting you to where you want to be.
This means we got to spend some time creating NEW habits that serve your goals, and this requires planning, intention, and strategy in order to be successful 🫶
SO SAVE 📌 this post for reference!
SHARE with those who need to hear it
And SWIPE ➡️➡️➡️ through the slides for my hot tips to making this process easier!
You CAN do this with the right approach 🤍