NK Fitness and Nutrition

Do you only focus on your weight? Remember your health should be what’s important! ❤️❤️❤️❤️

Things to remember ❤️
🏋🏾‍♀️Daily activity is help reduce stress and protect joints

🥙Mindful eating gives you energy and satisfaction

🗣Rest is important!!!

Take a break from the scale and focus on your health! Leave me a heart ❤️ if you agree!!

Are you familiar with PCOS? Approximately 10% of women have the hormonal disorder, polycystic ovarian syndrome. “Women with PCOS often have insulin resistance (the body does not use insulin well), resulting in too much insulin in the body. Increased production of androgens, or male hormones, also is a hallmark of PCOS. These hormonal abnormalities can cause metabolic and reproductive disruptions.” I’ve had an increase in PCOS clients and each client is different. I’ve had success with each client in understanding nutrition and managing PCO. Make sure you follow for more PCOS content! What are your PCOS questions?

Which dance move are you bringing back and why? I would definitely bring back the heel toe and jerk 😂 but I’ll do all 4 moves on the dance floor! Remember dancing is a great exercise and a way to increase your daily activity. Increasing your daily activity improves your mood, sleep, and health! So which move should I do at my wedding?

Dance with me tonight for Caribbean dance burn 🔥 link in bio 7:00pm EST

4 Tips to stay consistent

1. Create a plan: plan for success
2.Be flexible: sometimes obstacles get in the way. You might have to change your workout days or you might not like your meal prep.
3. Enjoy your plan: your plan should be sustainable!
4. Join an uplifting community: a community gives you support and resources

Join the Fit Fam tonight 8:00pm for Hip Hop & Abs! Link in bio!

Cultural Foods belong in your healthy lifestyle

How are you achieving food freedom? For me continuously staying positive about my healthy lifestyle helps me to improve food freedom. Here are 4 tips to help you achieve food freedom:

Stop counting calories. Food is more than just calories. Also, calorie counting can be stressful
Avoid labeling food “good” or “ bad.” Bad food includes expired food or something you’re allergic to.
Speak positive about your success. You can’t stay motivated if you only point out the negatives.
Work with a dietitian! A Registered Dietitian is a nutrition expert that can educate and assist you with all your nutritional needs
Follow if you’re looking to achieve food freedom!!

Caribbean Dance Burn Tonight 7:00pm EST online! Link in bio!

Are you ready for fall flavors? I am!!! My fiancé said it’s too early 🙄 lol. I love fall flavored everything, especially pumpkin spice!! What’s your favorite fall flavor!

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Someone asked me “What’s a good basic diet?” 🥴lol I would say one with a variety of foods that you enjoy! Getting started with a healthy lifestyle can be simple: Add healthy things you enjoy and decrease unhealthy things that don’t make you feel good! Do you think a healthy lifestyle is easy?

Caribbean Dance Burn Tonight 💃🏾💃🏾💃🏾 7:00pm EST Link in bio!

Which one did you try? Diet trends to get rid of! Most of these trends are restrictive and non-sustainable and that’s why you should get rid of them 🤷🏾‍♀️ Do you want to count calories for the rest of your life?! Noooo!!! Follow me if you want to learn how to make healthy eating easy!

Quick tips to lose your belly! Which tip is your favorite?

Stop looking for it aka obsessing over your belly! Sometimes we make are stomachs bigger than what they are!✋🏾

Reducing sodium intake can help reduce bloating! 🧂

Reduce stress! Stress increases inflammation! 😩

Improve your posture! Your stomach is poking out because your not sitting/standing straight 👀

Follow for more tips!

What’s in your lunchbox? For today’s example I chose:

Chips because it’s easy to throw in your lunch and most people’s favorite

Sandwich 🥪 you can have protein, vegetables, and whole grains in 1 meal!

Fruit 🍉 it’s sweet, full a vitamin & minerals, hydrating, and easy to pack

Sweet treat 🍪 because sometimes you need something sweet!

This lunch is great for a healthy lifestyle!
Do you want more lunch examples?

Caribbean Dance Burn Tonight! Link in bio

👀 Choose your team! Lol I’m torn between potatoes and rice 😩 I can’t live without them! Carbohydrates are your body’s main source of energy!! They help fuel that brain 🧠 of yours, so don’t leave them out!

Tell me your favorites below!

Speaking of energy…join me tonight online for hip Hop & Abs! Link in bio!!

Choose your popsicle!! 🌞 I’m 1000% going with strawberry shortcake if it counts as a popsicle lol. My clients favorite:

🍓Outshine bars
🍫 Sugar free fudge pops. My diabetic clients rave about these.
🍰 Strawberry shortcake

Tell me your favorites below! It’s hot and I love trying new things!

Caribbean Dance Burn Tonight 7:00pm online 💃🏾💃🏾💃🏾 Link in bio!

Is weight loss that easy? It can be lol. We all have areas we can improve in (Lord knows I need more sleep 😂), but weight loss doesn’t have to be difficult. Eat, sleep, exercise and repeat!
🫑Eat: don’t skip meals, add fruits and veggies, add flavor
😴Sleep: go to bed without distractions. Talk to your doctor if you’re struggling with sleep.

🚶🏾‍♀️Increase activity: walk, run, swim, Etc…move your body.

🔁 Repeat: unfortunately it takes more than 1 day

Sooo who’s joining me for hip hop & Abs Tonight? Online link in bio!

Raise your hand 🙋🏾‍♀️ if you’re tired of counting calories? I use to count calories and every single time it lead to me losing and gaining weight (yo-yo diet). I found that calorie counting is not sustainable and that’s why you should let it go! Counting calories takes time, causing stress, and can lead to binge eating! Follow me to learn what you should do!

Join me tonight online for Caribbean Dance Burn 🔥 7:00pm EST link in bio!

Ask me your nutrition questions! Nutrition and fitness links in bio!

This is your sign!! Which are you going to do today? I definitely need to go to bed on time 🥴 lol. Often my clients struggle with getting started; sometimes you just have to “do.” We all can think of a million excuses to interrupt our healthy habits…today let’s do them!

Join me for hip hop & Abs tonight 7:00pm est.
Ask me your nutrition questions! Nutrition and fitness links in bio!

What’s apart of your healthy lifestyle? Chips and pizza for me 🙌🏾😂My clients are always shocked when I tell them that their favorite snacks can be included in their healthy lifestyle! Restricting your favorite snacks leads to increased cravings and binge eating. Now I’m not saying eat pizza all day every day but you don’t have to exclude it from your healthy lifestyle!

Caribbean Dance Burn Tonight 💃🏾 7:00pm EST Link in bio!! Save, like, comment, and share!!

Have you tried a detox? Did you have success? Detoxes are forever a hot topic but do they actually work…not really. In most cases I see a lot of pooping, increased cravings, and binge eating! 👀 Detoxes can also bring on some side effects:
Diarrhea
Irritability
Fatigue
Vitamin and mineral deficiencies
Dehydration
Abdominal cramps
& more!
Now some people feel detoxes work for them…
So what do you think?! Team detoxes or No detoxes! Tell me in the comments below 👇🏾

Hip Hop & Abs Tonight 💃🏾 7:00pm EST Link in bio!! Save, like, comment, and share!!

What should you grab out of the break room? You want to grab items that keep you full, give you energy, and satisfy your cravings! As a corporate dietitian I’ve been in a lot of break rooms 😩 lol.
Often there are healthy options but most people focus on “the bad.” I tell my clients to have a mix depending on the time and their needs. Look for protein and whole grains to keep you full. For snacks reach for something smaller. For meals go with something like a turkey sub with vegetables and BREAD 👀 lol. Sometimes you want a pastry…go for it! Depending how large the pastry is go for half so you don’t crash later at work! Any questions? Leave them below!

Link in bio or DM your nutrition questions!
Caribbean Dance Burn Tonight 7:00pm EST Online

Do you get it?! Lol Lettuce 🥬 pray “Let us Pray” 😂 please tell me y’all like corny jokes! I heard y’all were bored with salads. Let me help!
Add berries for a sweetness
Grill you salad. Yes grilled!! Add salad dressing on top of grilled vegetables and thank me later!
Add grains like rice, pasta, or quinoa. Helps keep you full.

Make it spicy 🌶 try adding your favorite hot peppers!

Create your own salad dressing. My favorite: olive oil, fresh lemon juice, pinch of salt & pepper!

Add leftovers on top of your salad!

How do you switch up your salads?

Hip Hop & Abs Tonight 💃🏾 7:00pm EST Link in bio!!
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I just want you to know that you’re doing a good job!!! A big part of my nutrition counseling is making sure my clients celebrate every victory and enjoy life!! Do you want to spend your whole life stressing about dieting and exercise…the only answer is NO lol! While your improving your healthy lifestyle don’t forget to pause and acknowledge your accomplishments!
Leave a ❤️ Below if you agree!

Link in bio or DM your nutrition questions!
Caribbean Dance Burn Tonight 7:00pm EST Online

Tag a bride or bridal party 👇🏾 Are you struggling with wedding weight loss? I’ve help a lot of brides lose weight and have food freedom when preparing for their big day! Now that I’m a I want to share some quick tips!

1. Join a positive fitness community! Fitness communities provide motivation, fun, and success!
Sleep!!! You need your beauty rest and energy!
Work with a dietitian! As a dietitian I help my brides reach their goals “stress free.”
Avoid detoxes and strict diets. These add stress and promote weight gain! 🙅🏾‍♀️
Let me know you want more wedding tips!

Hip Hop & Abs Tonight 💃🏾 7:00pm EST Link in bio!!
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I’m back with more summer Body tips! 🗣Go outside!!!
It’s heating up so make sure you stay hydrated with water and fruits and vegetables!

Grill your favorite meals for great flavor!

Stay active outside and don’t forget to wear sunscreen 🧴!!!

Take an adventure! My new adventure is roller skating!

What are you doing outside?
Hip Hop & Abs Tonight 💃🏾 7:00pm EST Link in bio!!

What are you sipping on? Let’s stay hydrated friends!

Sugar-free pink lemonade with limes and strawberries 🍓

Unsweetened peach ice tea ☕️

Fruit Smoothie

Mint & Lime water

Join me for fun dance fitness workout tonight 7:00pm EST! Caribbean Dance 💃🏾 Burn! High intensity dance fitness class that will bring you happiness! Link in bio!