YQL Nutrition, Lethbridge, AB Videos

Can anyone relate 🤣 Being a parent who is trying to navigate their own health and fitness journey can be TOUGH! Here are some strategies I personally use and also recommend to my clients ✴️Proper nutrition is so KEY -it balances your energy, helps you manage stress better, and regulates your hunger and cravings. This can sometimes be overwhelming, so when life is busy, I recommend leaning on SIMPLE meals throughout the week and stop trying to make fancy complicated recipes all the time… Save your inner Martha Stewart for times you have more bandwidth. Example ground beef seasoned with taco seasoning, white rice, steamed broccoli (takes 15-20min) ✴️ensure you are setting boundaries around your time - you do not need to say yes to everything! ✴️schedule in your workouts into your calendar at the beginning of the week ✴️ask for help and support when you need it - you do not need to do everything on your own - this may mean hiring a babysitter on occasion so you can do something for you! ✴️ensure you get enough SLEEP … this will help recharge your energy for the next day ✴️PACK food with you when you are driving your kiddos around to their activities or running errands - keeping yourself well nourished so you dont end up HANGRY is SO helpful ✴️stress management - make sure you are doing something down-regulating to balance all the UP regulating things we have going on - examples include: deep breathing, reading, walking, meditation, journaling, yoga or mobility, meaningful conversations with loved ones ❤️As a parent, it is REALLY important to take care of yourself so you can better navigate all the things life throws at you! You are also role modelling the importance of self-care to your children when you make these a priority in your life. Being a parent is a part of you, but not ALL of you - make sure you are taking care of you ❤️

Finding it hard to eat enough protein in a calorie deficit ?! I got you!!! 📌SAVE this example of how to eat 150g protein, 30g fiber AND stick to you 1600calorie goal 🙌 This daily example = 1557 calories, 151g protein, 125g carbs, 32g fiber, 53g fat 🍽️MEAL ONE ¾ cup egg whites + 1 egg 20g feta, 100g bell pepper, 1 cup spinach all scrambled together or cooked in an omelette and served with an O’Dough’s gluten free bagel 📲352 cals: 35 protein, 27 carbs, 12 fat ———— 🍽️MEAL TWO 4 ounces cooked chicken breast Large salad (mixed veg) 1 Tbsp Salad dressing (approx 4g fat) 15g chopped almonds and 100g raspberries 📲397 cals: 42protein, 24carbs, 16fat ————- 🍽️MEAL THREE (great for postworkout) 150g greek yogurt + 1 scoop protein powder 50g blueberries 30g oats 1 Tbsp chia 📲388cals: 43protein, 40carbs, 8 fat ————- 🍽️MEAL FOUR 5 ounces cooked salmon 100g sweet potato (baked in oven or instapot) 100g steamed broccoli 📲453 cals: 40 protein, 27carbs, 20fat Hope you found this example helpful ✴️remember this is an example of how you can structure your meals in a fat loss phase to eat enough protein and stay in a calorie deficit! Everyone’s individual macro needs are different Comment GUIDE and I will send you our free meal prep guide with more recipes to help you with your fat loss goals ❤️

Breakfast truly is the most important meal - it sets the tone for the WHOLE day ! 📌SAVE this post for ideas 💡 When choosing the ideal breakfast - whether you are looking to lose fat or maintain a healthy physique - you want to make sure you are getting at least 30g of protein and include some fiber! Here are 3 of my go-tos! 1️⃣Sweet Potato Omelette 1 egg + ¾ cup egg whites, 75g shredded sweet potato, a handful of spinach or arugula, 20g feta Saute sweet potato, then add the rest of your ingredients! Serve with sourdough, o’doughs gluten free bagel, or seedy bread of your choice! 294calories, 33g protein, 17g carbs (3.5fiber), 9.4 fat for the omelette (macros will vary with bread option you choose!) 2️⃣Overnight oats 150g greek yogurt (or Dairy free yogurt), 30g oats, 1 tbsp chia, 75g raspberries, ½ cup almond milk, 1 scoop protein powder Mix all ingredients together the night before, enjoy in the morning. Top with 10g nuts or nut butter 500calories, 51g protein, 44g carbs (14fiber), 14.7fat 3️⃣2 Chicken/Turkey Sausage, 100g cubed sweet potato or white potatoe with chopped bell peppers and onions with 10g coconut oil I like to airfry the sausage ahead of time. Then in the morning, sautee potato, bell pepper, and onion with garlic powder and sea salt, then and add chop up pre-cooked sausage . 490calories, 34.5 protein, 25 carbs (4.5 fiber), 28g fat 📌 Save this post for later and don’t forget to follow @robyn_yqlnutrition for more tips 🤗

START with these THREE habits to start seeing changes ➡️First of all, our course Female Body Blueprint outlines all of these and more in detail so you can understand your body and how to FEEL your best! 🔗Link is in my bio to get all the info on this course💖 1️⃣ 30g of protein at each meal promotes healthy blood sugar balance which impacts your hormone balance (cortisol, insulin, leptin/ghrelin, to name a few) 2️⃣Eat enough food for your goals - its time to stop eating as little as possible. When you do this long term your sex hormones and thyroid hormone are negatively impacted, which affects your energy, your ability to maintain a healthy body composition, and your fertility and menstrual cycle health 3️⃣Daily walk - aim to walk 8000+ steps daily - movement is key to reducing inflammation, stress reduction, digestive health, blood sugar balance, and maintaining a healthy body composition - all 🔑 to hormone health! Its important to remember that your habits have a direct impact on your hormone health - THIS and so much more are what we teach inside our Female Body Blueprint Course 🌸 On sale now until end of day friday! Link is in my bio for all the information you need to know about this incredible program 💖 . #hormonebalance #hormonehealth #fertility #menstrualcycle #femalehealth

Here are four habits I broke up with in order to change my body shape at age 40 📍you’re gonna wanna SAVE these 📍 1️⃣Evening glass of wine habit 🍷 - this was something i had been doing without even really thinking about it. That is the literal definition of a habit - a settled or regular tendency or practice, often requiring little to no effort to do - occurs seemingly automatically. Once I dropped this habit I noticed I was sleeping better and my workouts and energy improved drastically, and I felt WAY less inflamed/puffy. 2️⃣Late night social media scrolling 📱 - sleep and stress management play a big role in body composition - we even have blogs on our website dedicated to these topics!!! - scrolling a lot throughout the day and late at night negatively impact both of these things. BONUS - more present with my family and kids when my face isnt in my phone as much 🙃 3️⃣Overexercisng 🥵 I used to think more was better in this category - so NOT true - recovery is a massive part of muscle building/fat loss. Taking active rest days, focusing on step count and 4-5 workouts per week is the sweet spot for me! 4️⃣Grazing/Snacking 🍿 - these are the sneakiest calories there is! If you stop snacking and focus instead on 4-5 regular balanced meals, this can be one of the biggest gamechangers for you in your fat loss journey! There is more to changing your body shape than “dieting” - its about creating habits and a lifestyle that align with this goal! As we age, we DO need to be more intentional about these things as our hormones change and become less resilient! But I promise you, if you are intentional you CAN improve health and body composition as you age! Follow @robyn_yqlnutrition for more tips on looking and feeling your best at 40 and beyond 🤗

If I was trying to lose 10lbs over age 35 here is what I would do ✔️ Focus on strength training 3-4 days per week ✔️Aim for 12,000 steps daily - ideally getting out in nature for a walk daily ✔️Stop burning the candle at both ends - Focus on daily down regulation activities such as reading , journalling, meditation, and deep breathing 🧘‍♀️ ✔️Make sure you get enough sleep 💤 ✔️Track your food .. for reals… do it! Make sure you are eating in a moderate calorie deficit and getting enough protein in 🌟Women over 35… ➡️ our bodies are MORE sensitive to stress and have more difficulty putting on muscle - in order to lose body fat AND improve our overall health being intentional about these things can be powerful dial movers 🔥 . #perimenopause #fatloss #buildmuscle

SAVE 📌 these three meals I eat on repeat 🔁 when i want to lose body fat 1️⃣Egg white cauli oats! ½ cup water, 120g riced frozen cauliflower, 30g oats, then gradually add in ½ cup egg whites. add toppings of choice ( i love nut butter, fresh or frozen berries, and a few chocolate chips) stir in ½ scoop of protein powder after cooking to bump protein! 2️⃣Taco lean Ground beef with broccoli, white rice and salsa or good foods queso Can change this up with ground Turkey, chopped chicken breasts or pork tenderloin 👌 3️⃣Protein yogurt bowl - greek or dairy free yogurt with ½-1 scoop protein powder, chia seeds, berries, nut butter 😋 What do these meals have in common? ☑️They offer 30g + protein ☑️are whole food based and contribute to my daily fiber intake ☑️are BALANCED with a protein, carb, and fat source ☑️are delicious and help me feel satisfied between meals! ☑️☑️☑️Tick THESE boxes with your meals and you will absolutely see the fat loss progress you are looking for *️⃣*️⃣*️⃣BONUS - CONTINUE to tick these boxes in your maintenance phase and you will absolutely be successful in MAINTAINING your lean physique year round🤗 #fatloss #healthyfood #healthylifestyle #proteinpacked #fiber

While protein is often discussed about its role in building muscle and losing body fat, CARBS are the unsung hero 🦸‍♀️ 🔥 While carbs are NOT an essential macronutrient, they do have alot of benefits that can actually HELP you lose body fat! Benefits of carbs ☑️ENERGY for day to day life! ☑️Support stress response! ☑️Fuels your training efforts in the gym! ☑️Help you build muscle when paired with protein! ☑️Help you recover from your workouts! ☑️Support healthy digestion - gut health is EVERYTHING ☑️High volume carbs provide a high amount of food for a low amount of calories which helps with hunger regulation! ☑️Are a SUSTAINABLE part of a balanced diet and make it easier to stick to your plan! Carbs I LOVE to incorporate in my nutrition plan, especially when my goal is fat loss 🍓🫐BERRIES - you can eat alot of these for lower calories and high fiber! 🥣OATS - great for satiety, super yummy, can customize with so many flavours 🥔 POTATOES - one of the BEST foods when it comes to hunger regulation 🍉 Watermelon - great high volume food due to its high water content And bonus one … VEGGIES!!!!! Micronutrient powerhouses!!! 🥗 🥕 🥦 Hope you found this helpful and reminds you that there is no need to fear carbs - they can definitely be a great addition to your fat loss nutrition plan and actually make the process easier! Follow @robyn_yqlnutrition for more realistic fat loss tips 🤗 #fatloss #healthylifestyle #healthyfood #carbs #carbscarbscarbs

Mamas, you CAN enjoy the same meals as your family AND lose weight at the same time! You can also CHOOSE to eat different meals than your family if they are having something you dont love! It’s all about doing what works for your family and making your healthy lifestyle enjoyable ❤️ . . . #healthylifestyle #healthyfood #eatfoodsyoulove #familyfriendlymeals #fatlosstips #fitmama #momlife

Ditch the clothes👖 that bring negative feels to the surface and instead have clothes in your closet that fit your body NOW and make you feel good about yourself 🧡 . Our bodies may not be the same shape and size that it was 5 years ago (for various different reasons) and that is OK! . Focus on feeling your very best NOW 🧡 You can still pursue changes while loving yourself where you are 🥰 Instead of striving to be a version of yourself from the past, strive to be the best version of yourself now 🧡 . . . #bodypositive #fatloss #notadietbutalifestyle #summervibes #summerclothes #healthyhabits

Love me a good fat loss transformation, but nothing gets me more excited than giving my clients MORE food to support their HEALTH, hormones, and metabolism 🔥 Despite what mainstream marketing in the fat loss world tells us, weight loss is NOT the only goal worth chasing! 📣 YOU CANNOT DIET FOREVER And in order to look and feel your best long-term, we gotta eat enough ☑️Calories ☑️Protein ☑️Fiber ☑️Whole Nutrient dense foods It all matters! WOMEN in perimenopause and menopause stage of life - we need to be particularly aware of our risk for losing muscle and bone density from not eating enough protein, calories, and nutrient rich foods. A diet is a SHORT-TERM process to lose some unwanted body fat - so remember next time you embark on a fat loss journey - you want to be following that up with a reverse diet and solid maintenance plan which involves eating MORE food to promote optimal health 💪✨ . #yqlnutrition #yql # #metabolism #metabolichealth #hormonehealth #perimenopause #menopause #weightlossover40 #healthylifestyle #maintenancecalories #reversediet #bonehealth #musclebuilding

How Nourish-U helped Tekarra say goodbye to fad dieting, lose body fat, and embrace a lifestyle she LOVES ♥️ Thank you to Tekarra for sharing her experience with our Nourish-U Program🍎 Tekarra walks you through where she was before she joined our program, her results during our program, and where she is NOW! Tekarra invested in her HEALTH and saw incredible results in the process! In 8 weeks Tekarra…. 🔸 lost 13lbs and several inches 🔸gained lean muscle 🔸exited the program with an understanding of how to continue to make progress and maintain her results 🔸 learned how to embrace a lifestyle that promotes a healthy relationship with food, her body, and movement She is no longer fad dieting or cutting out her favorite foods, but instead she has learned how to eat in a way that allows her to look and feel her very best! Since she has left the program one year ago, Tekarra has lost another 40lbs using the knowledge and resources from our Nourish-U program! We are so thankful that Tekarra trusted us to help her achieve her goals 🥰 If you would like to join us for our next round of Nourish-U and see YOUR own transformation, we are starting our next round this monday March 18th! Link 🔗 is in my bio to sign up, and as always, please feel free to send me a DM with any questions! . #fatloss #fatlossjourney #notadietbutalifestyle #clienttransformation

Want to know what REALLY matters when it comes to achieving your fat loss goals? Its NOT what your macros are or how often you workout Its about your ability to STAY CONSISTENT to your plan despite LIFE HAPPENING! The truth of the matter is - life is going to get LIFEY! And when you have the ability to stay consistent and prioritize your goals when this happens you are going to see the results you are looking for 🤗 This means… 🔹Abandoning All/Nothing thinking and Weekend Warrior tendencies 🔹Ditching perfectionism and zoning in on consistency 💃 🔹Having strategies for when life circumstances come up (so you arent pulling into the fast food drive thru or diving into a bottle of wine when stress is high) 🔹Owning your goals and having a deep connection to them - how would your life be different if you reached your goals 💭 🔹Not allowing your present self sabotage your future self ➡️➡️➡️Now I know you may be thinking… ok well what does this even mean?!? I am so glad you asked!!! We are going to cover all the above AND SO MUCH MORE in our FREE workshop we are holding on March 5th at 7pm MST so you can feel confident to STAY CONSISTENT and feel confident with your fat loss program to reach your goals and maintain them long-term💥 We are really excited about this and hope you will join! Link in my bio to sign up 🤍 . . . #yqlnutrition #yql #consistencyiskey #consistencyoverperfection #perfectionism #weekendwarrior #nutritioncoach #selfcare #selfsabotage

Are you struggling with menopausal weight gain? Are you doing all the things that used to work for your body composition and they just dont seem to be working? This is a common issue we see during the perimenopausal to postmenopausal period. Women are struggling with weight gain and even though they feel they are doing “all the things” to lose weight, they just feel stuck 😔 . During this period of life, women tend to become more insulin resistant - this means their body is having a more difficult time USING the food they are eating. SO we need to be more intentional about doing things that promote insulin sensitivity during this stage of life 1️⃣Strength training lifting weight to help build muscle! You do NOT have to be in a state of muscle loss and fat gain during menopause, BUT in order to offset this from happening, strength training is a must! 2️⃣Protein Eating 30g of protein at each meal helps give your body the building blocks to build muscle tissue, it also helps with energy regulation (so you dont experience as many energy dips throughout the day), and hunger and craving regulation. Protein at BREAKFAST is especially important because your body is in a muscle “breakdown” state at this time due to fasting overnight. This also sets the stage for your hunger control throughout the day! 3️⃣Walking Walking enhances insulin sensitivity so making sure you are MOVING your body is SO important during this stage of life! 10,000 steps per day (or more!) will give you so much benefits for maintaining your body composition that is often underestimated. 4️⃣BONUS point - make sure your carbohydrate intake is coming from primarily WHOLE FOODS and you are pairing your carbs with protein! These strategies are important for everyone, but become especially important at this stage of life! So if you are struggling with maintaining your body composition and are in the menopausal period, make sure you are intentional about these 4 actions and

⭐️NEW ON THE BLOG⭐️We have just released our latest blog featuring all of our favourite pumpkin recipes!! Each recipe is…⭐️delicious ⭐️whole foods based ⭐️pumpkin filled ⭐️Easy to make⭐️macro friendly We have included the macros for you so that you know how each serving helps you hit your goals 👏🏻If you ever make any of our recipes, we would LOVE it if you would share it to your stories and tag us in it ♥️.We love seeing all of the amazing creations!To get all of the recipes, click the link in the comments to head over to the blog!