Synergy Nutrition

Now Accepting NEW Clients.

Daily Nutrition, Training, and Lifestyle Coaching Specializing in Women's Health.

https://1stphorm.com/pages/my-transphormation-app/?a_aid=SynergyNutrition

Carbs and Blood Sugar

Refined and processed carbs (cakes, cookies, white bread, cereals, buns, pizza dough) typically are stripped of fiber and have added sugars... Meaning they more closely resemble a simple carb. These foods are typically high in calories and low in nutritional value.

The simpler the carb the quicker it impacts blood sugar levels.

Because of this, you'll want to opt for complex carbs the majority of the time throughout the day, with exception to nutrient timing around your workouts, where simple carbs play a helpful role when it comes to performance and recovery.

PRE-WORKOUT FUEL:

You may or may not need fuel before your workout. It depends on how you feel specifically (your energy levels) as well as the intensity and length of your workouts.

If you need pre-workout simple carbs here are some good options 30-60 minutes before your activity:

1. Cereal with milk.
2. Banana
3. Toast with jam
4. Pretzels and rice cakes
5. Sports drinks, fruit pouches

A MEAL CAN BE YOUR PRE-WORKOUT FUEL.

If you are eating 2-3 hours before your training session, that may be enough to provide you with energy and may contain more complex carbs.

Don't skip your post-workout carbs and protein!

Phormula-1 plus Ignition.

https://1stphorm.com/products/postworkout-stack/?a_aid=SynergyNutrition

POST WORK-OUT is the single time when supplements are superior to Whole Foods, due to the fast digestion rate, allowing the body to absorb the nutrients more quickly and initiate the recovery process.

Now Accepting NEW Clients.

Daily Nutrition, Training, and Lifestyle Coaching Specializing in Women's Health.

https://1stphorm.com/pages/my-transphormation-app/?a_aid=SynergyNutrition

If you missed yesterday's Livestream, watch the replay to learn more about carbs!

Carbs are ENERGY SOURCES!

We can categorize carbs in two ways.

1. Simple Carbohydrates are:

- Monosaccharides (fructose and glucose). Examples: Honey, dried fruit, canned fruit.

- Disaccharides (like maltose, sucrose, and lactose). Examples: Cooked Sweet Potatoes, Fruit, and Dairy.

Simple Carbohydrates = Quick Energy.

2. Complex Carbohydrates are:

- Polysaccharides (cellulose, starch).

Example: Whole grains, potatoes, corn, beans, chickpeas, and vegetables.

Complex Carbohydrates = Sustained Energy.

While overall calorie intake determines the weight gain and loss... there are benefits to using these different types of carbohydrates during different times in how you RECOVER and how you feel.

Simple carbohydrates are best around your workouts for quick energy and recovery.

Complex carbohydrates are nutrient-dense and help with keeping you feeling full so these are great to have throughout the day.

Now Accepting NEW Clients!

Daily Nutrition, Training, and Lifestyle Coaching Specializing in Women's Coaching.

https://1stphorm.com/pages/my-transphormation-app/?a_aid=SynergyNutrition
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Daily Nutrition, Training, and Lifestyle Coaching.

https://1stphorm.com/pages/my-transphormation-app/?a_aid=SynergyNutrition

SLEEP 💤

Livestream topic today: Ladies Hormones!

Go back and watch the replay if you missed the live.

From your 1stPhorm APP go to the menu/livestreams to search any day/topic and watch the recordings if you miss the lives.

So, here we are talking about SLEEP because hormones do impact both male and female sleep patterns.

Sleep is VERY important.

Adults should get on a real 7-9 hours of sleep each night, however the QUALITY of your sleep matters most.

This relates to the total time in DEEP and REM sleep. 20-25% of REM sleep is a good goal.

DEEP SLEEP: where cellular repair and growth happens.

REM SLEEP: where brain recovery happens.

What you do during the DAY matters at NIGHT!

If you work inside all day it's important to get sunlight exposure (to maintain the circadian rhythm). Light therapy can help conditions like insomnia, depression, PTSD, Parkinson's and other medical conditions.

Morning light therapy is FREE and the most beneficial after the 1st hour of getting out of bed. 30-45 minutes of direct sun exposure (no sunglasses) shows the most benefit!

More on sleep later!

Advisor Kristina

What is cortisol?

A hormone that signals an alert in the body. It can actually reduce inflammation and keep blood pressure in check, but when we have too much, it can work in a negative way.

IMPACTS:

Sleep
Workout performance
Bloating and GI symptoms
Acne
Anxiety/Depression

WHAT INCREASES CORISOL LEVELS:

Poor nutrition
Lack of sleep
Suppressing emotions
Alcohol consumption
Chronic stress
Intense training

WHAT CAN I DO TO DECREASE CORTISOL:

Eat healthy!
Relaxation techniques
Deep breathing
More sleep
Walking
Aroma Therapy

CORE-21

Core-21 helps relax the central nervous system, which can help you relax and unwind and get into a deep, quality sleep! Doing so helps the body naturally balance cortisol levels! Plus, Core-21 has a blend of digestive enzymes to help your body break down foods it may be digesting while you sleep to help keep your body working efficiently through the night!

https://1stphorm.com/products/c-21?_pos=1&_psq=core%20&_ss=e&_v=1.0/?a_aid=SynergyNutrition

READ MORE ON CORTISOL HERE:

https://1stphorm.com/blogs/news/what-is-cortisol?utm_source=1p-app&utm_content=announcement-link&utm_medium=announcements&a_aid=SynergyNutrition

Advisor Kristina

When the scale sucks...

How do you know you are making progress?

I get it...

The scale can mess with you whether you are trying to lose or gain weight.

So how else can you (should you focus) on gaining progress?

1️⃣ I feel full/satisfied.

That's a good thing. When you shift from eating pre-packaged or more processed foods to more Whole Foods, it can feel like a lot of food (but better quality to reach your daily goals). When you focus on "volume eating" you are going to gain a lot more micronutrients from consuming a diet of primarily whole, minimally processed foods.

2️⃣ My clothes fit differently.

I've had people make CRAZY PROGRESS and only lose a few pounds (some even gain). You see, when you change body composition... it's not always about the weight on the scale. If you lose 5 pounds of fat and gain 5 pounds of lean mass, that is a significant 10 pound positive change of body composition, while the scale shows ZERO change. Do you see the difference?

3️⃣ I have so much more energy.

Think about how you felt a few weeks ago (or at your worst) and how you feel now after focusing on your training and nutrition! No more mid afternoon crashes or hitting the snooze 5 times! This is incredible forward progress!

4️⃣ I'm HAPPY!

This can come from a multitude of things. Working out is a huge mood booster! Whole, nutrient-dense, minimally processed food is too! Healthy foods give you vitamins and minerals you need to feel your best!

Some studies have linked eating too much processed foods and sugar to feeling depressed.

🧠 From mood, to immune system, metabolism, hormone production, brain function and more... what we eat affects every part of who we are and how optimally we function.

Every single cell of our body is recycled and reproduced from what we CHOOSE to eat.

THINK ABOUT IT...

We literally are what we eat!

Other positive markers of progress:

- You're FASTER.
- You're STRONGER.
- Better Hair, skin, nails...
- Improved sleep quality.
- This feels like a LIFESTYLE you are excited to wake up and do!

This doesn't stop after a few weeks.

This is forever!

🎯 NOW ACCEPTING 3 NEW FEMALE CLIENTS!

Looking for 3 women ready to make sustainable lifestyle changes to look, feel, and perform their best.

🚫 Restrictive eating.
🚫 Fad diets.
🚫 Guilt.
✅️ Eat the foods you love.
✅️ Build a healthy relationship with food.
✅️ Sustainable for life-long results.

https://1stphorm.com/pages/my-transphormation-app/?a_aid=SynergyNutrition

If you have any questions, let me know!

Advisor Kristina

Whether you are new, coming back to the APP, or just re-establishing your goals...

It's time to go back to the basics!

1️⃣ Tracking your food in the APP honestly. (Meaning ALL of it. NO guessing portion sizes)!

2️⃣ Hitting your protein and calories consistently.

3️⃣ Moving your body DAILY.

4️⃣ Drinking your water.

5️⃣ Getting a good night's sleep.

6️⃣ Taking vitamins & foundational supplements to support your nutrition.

It does not matter right now if you are executing ALL of these.

I do NOT expect perfect.

Know where you are starting from and focus on PROGRESS > PERFECTION.

If you need additional help, let me know!

🎯 NOW ACCEPTING 3 NEW FEMALE CLIENTS!

Looking for 3 women ready to make sustainable lifestyle changes to look, feel, and perform their best.

🚫 Restrictive eating.
🚫 Fad diets.
🚫 Guilt.
✅️ Eat the foods you love.
✅️ Build a healthy relationship with food.
✅️ Sustainable for life-long results.

Download the APP to get started now.

https://1stphorm.com/pages/my-transphormation-app/?a_aid=SynergyNutrition

Advisor Kristina

CHICKEN TENDERS PARMESAN

If you need a family-friendly weeknight dish, you’ll love these baked Chicken Tenders Parmesan.

PREP TIME:
5 mins

COOK TIME:
30 mins

TOTAL TIME:
35 mins

YIELD: 4 servings
COURSE: Dinner
CUISINE: Italian

INGREDIENTS

12 chicken tenders (1 1/4 lbs)
1 large eggs (beaten)
1 teaspoon kosher salt
1 cup seasoned breadcrumbs (1/2 gets tossed)
olive oil spray
1 1/2 cups marinara sauce
1 cup shredded part-skim mozzarella
1/4 cup grated Parmesan cheese
chopped basil leaves (for garnish)

EQUIPMENT

Sheet pan

INSTRUCTIONS

Preheat oven to 425F. Line a sheet pan with foil and spray.

Season chicken with salt. Place egg in a shallow bowl. In a second shallow bowl, add the breadcrumbs.

Dip chicken in the egg, then into the breadcrumb mixture and shake off excess and place on a sheet pan.

Spray both sides of the chicken generously with oil.

Bake the chicken 18 minutes flipping halfway until cooked through. It’s ok if it’s not crispy, it’s going to get covered in marinara anyway.

Transfer to a 9x13-inch baking pan, arrange the chicken strips. Spread the marinara sauce over the chicken and top with the mozzarella and Parmesan.

Bake 8 to 10 minutes, until marinara is hot and the cheese is melted. Top with basil.

NUTRITION FACTS

Serving: 3 tenderloins, Calories: 376kcal, Carbohydrates: 19g, Protein: 45g, Fat: 12.5g, Saturated Fat: 4.5g, Cholesterol: 169.5mg, Sodium: 1188mg, Fiber: 2g, Sugar: 4.5g - WW Points: 6

Full Recipe:
https://www.skinnytaste.com/chicken-tenders-parmesan/

Advisor Kristina

A lot of Americans are deficient... Why?

⬇️ Low sun exposure
⬆️ More Processed foods
⬇️ Low Soil nutrients

We need Vitamin D for calcium absorption, which helps our bones... but it also supports our immune system, muscles, heart, lungs, and brain health! It has also been linked to mood and mental health!

Vitamin D from the sun and food needs to be converted into it's active form.

The liver converts it to 25-hydroxy Vitamin D3 and that's the storage form.

All of these actions require MAGNESIUM... so if you are deficient in magnesium, then you might not be absorbing properly.

If you are low in vitamin D, you may be low in magnesium too!

What are some sources of vitamin D?

Fatty fish
Full fat dairy
Egg yokes
Beef liver

We can also get Vitamin D through supplementation like taking liposomal Vitamin D3.

https://1stphorm.com/collections/health-wellness/products/liposomal-vitamin-d3/?a_aid=SynergyNutrition

Vitamin D is fat soluble, so fat is needed to help with proper absorption.

This is the time of year where that sun exposure goes down, so we may need to increase our dosage of D3 to 10,000 IU's.

If you have any questions about Vitamin D, message me!

Advisor Kristina

LIVESTREAM SCHEDULE

Monday, February 13th:
What Causes Inflammation?

Tuesday, February 14th:
Making the Most of Your Day.

Wednesday, February 15th:
Joint Care.

Thursday, February 16th:
How to be 1% Better Each Day.

Friday, February 17th:
Beating Complacency

Livestream schedule is out early so you can plan ahead what topics you want to tune into.

M-W-F: 8 AM CST
T-TH: 9 AM CST

Here is a quick 12 minute mobility video to get you moving and mobile today!

HTTPS://www.YouTube.com/watch?y=6yETVwvvvjQ

Advisor Kristina

Imagine pulling the pendulum back to restriction and then letting go.

It's going to swing from undereating, back to the other side of overeating.

This dramatic swing from undereating back to overeating is our bodies way of protecting us and providing the body with food for survival.

As you restrict, your body increases the hormone called "Ghrelin" also known as the hunger hormone, and in turn your appetite increases.

Realize that if this cycle happens to you, it's both physiological and psychological. You are physically hungry and that is why the cycle repeats itself.

How do we break this cycle?

ESTABLISH AN EATING SCHEDULE:

Before you can rely on your "body signals and ques" it is BEST to create an EATING SCHEDULE and execute this routine CONSISTENTLY for a period of time.

Because all of our schedules are different and there is NOT a "one-size-fits-all" approach when it comes to daily nutrition, it is BEST that you connect with your coach (me) for help/guidance to establish the best nutrition plan for YOU.

This is where our "Next-Level Coaching" comes in.

You have the opportunity to upgrade your 1stPhorm app to Next-Level Coaching, which includes meal planning services.

This takes out all the guess work of "what to eat, when to eat, how much to eat" so that you can be fully confident that you are establishing the best eating routine that is right for YOU.

Once we build a strong foundation and create the habit of routine, you can then start tuning into your own body's ques following a more "intuitive" style of eating.

Again, this method is BEST established AFTER you have successfully mastered the art of following a scheduled routine.

Let's face it, many of us have quickly fallen in and out of shape from "THINKING" we are "intuitively eating" when what we are ACTUALLY doing is mistakenly listening to "false body ques."

What we are actually doing is eating (or not eating) based on EMOTION... Emotional and/or "triggered" eating or restricting is NOT tuning into our body ques.

HUNGER-FULLNESS SCALE

If 0 is starving and 10 is stuffed, we want to be in the middle as much as possible. Stick with a 4 -7 range.

We can eat and be completely satisfied and not stuffed at a 10! How?

1. Slow down and pay attention to your appetite cues.

2. Start with a slightly smaller portion. 80% of what you would normally try to fit on your plate.

3. Tune into how your body feels (scan your body head to toe).

4. Check in with yourself throughout the meal. Stopping at 80% full feeling.

5. Get up and be physical. This helps you send how the portion you ate is sitting with you.

🎯 NOW ACCEPTING 3 NEW FEMALE CLIENTS!

Looking for 3 women ready to make sustainable lifestyle changes to look, feel, and perform their best.

🚫 Restrictive eating.
🚫 Fad diets.
🚫 Guilt.
✅️ Eat the foods you love.
✅️ Build a healthy relationship with food.
✅️ Sustainable for life-long results.

If you have any questions, let me know!

Advisor Kristina

Daily Nutrition, Training, and Lifestyle Coaching $13/month!

https://1stphorm.com/pages/my-transphormation-app/?a_aid=SynergyNutrition

HOW TO BUILD YOUR PLATE 101

Guys, I know when I first started working towards my fitness goals… the number 1 thing I struggled with was knowing what to eat! I thought that if every meal was NOT chicken and broccoli - I would NOT only NOT achieve my goals, but risk gaining fat.

And this discouraged me from being consistent LONG TERM.

It wasn’t until I understood macros and how much FLEXIBILITY I had with my meals, that I was able to not only get BETTER RESULTS but also enjoy great food in the process!

Every meal should prioritize these 4 things!

1. Complete source of protein. A complete protein source will stimulate the body to preserve/build muscle and burn carbs/fats for fuel, which is KEY to living a healthy lifestyle!

Ideally, we want to shoot for:
MEN: 30 – 40 grams per meal
WOMEN: 20 – 30 grams per meal

COMPLETE PROTEIN SOURCES INCLUDE:
• Beef
• Chicken
• Turkey
• Fish
• Steak
• Pork
• Lamb
• Wild Game
• Yogurt
• Cottage Cheese
• Eggs
• Egg Whites
• Tuna
• Jerky
• Level-1 / Phormula-1 Protein

2. A serving of veggies. Veggies are key in helping to provide our body with both micronutrients and fiber. Micronutrients play a major role in helping support our natural energy levels, metabolism, and immune system! Along with fiber, they also play a key role in our overall digestion! Which helps us to get and maintain the best results possible!

3. A serving of our primary fuel source = carbs and/or fats! We want to make sure we are providing our body with fuel it can use to have energy throughout the day (fats primarily help here) as well as perform in the gym (carbs primarily help here).

Here are some examples of Carbs:
• Apple
• Banana
• Strawberries
• Berries
• Your favorite fruit
• Whole grains bread/bagels/pasta
• Rice
• Potatoes
• Sweet Potatoes

Fats:
• Avocados
• Almonds, nuts, seeds
• Grass-fed butter
• Olive Oil
• Peanut Butter / Nut Butter
• MCT / Coconut Oil
• Omega-3’s

4. WATER!

Why do we focus on 100-120 oz of water intake DAILY?

• Aids in digestion
• Lubricate joints
• Reduce bloat and inflammation
• Boost natural energy levels
• Flush toxins
• Hydrate
• Aids in muscle recovery
• And so much more…

If you guys ever have any questions about how to structure meals, just let me know!

If you are struggling on doing this on your own to CONSISTENTLY hit your macros, here are 2 ways that have been PROVEN to help!

1. Level-1 Coaching:

Make sure you are PRE-TRACKING your meals the day before so that you have a game plan of what to eat the next day, and you’ll already know you’ll be on track to hit your macros so long as you execute your plan.

2. UPGRADE TO NEXT-LEVEL COACHING:

This option upgrades your APP to include meal planning services so that you can receive meal plans on demand and priority responses to ALL your needs/questions.

This service takes out all of the guesswork of “what to eat, when to eat, how much to eat” – to hit your daily calorie and macro goals.

We provide Customized Meal Plans as needed, created from the foods you tell us you love to eat!

You have the flexibility to upgrade and downgrade between Level-1 and Next-Level Coaching services at any time.

For more information or to upgrade your APP to Next-Level Coaching services, click below:

https://www.fitmademeals.com/product-page/online-nutrition-coaching

Keep showing up for yourself guys!

WIN. ONE. DAY. AT. A. TIME!

Advisor Kristina

Daily Nutrition, Training, and Lifestyle Coaching $13/month!

https://1stphorm.com/pages/my-transphormation-app/?a_aid=SynergyNutrition

CARBS VS FATS:

🍍 CARBS:

Our bodies preferred source of energy!

Our bodies primary fuel source during HIIT training and weight resistance training!

Carbs are by no means BAD at ALL. They are what our body wants to use as a primary fuel source.

Be sure to include a wide variety of carbs into your diet to help you feel more energized and feel fuller!

SIMPLE CARBS: These are carbs that are more readily available fuel sources and can break down rather quickly to be utilized for energy.

Try to prioritize these around your workouts or in the morning.

- Apple
- Banana
- Blueberries
- Orange
- Strawberries
- Any other fruits
- Ignition (post workout)

COMPLEX CARBS: These are carbs that break down a lot slower and provide a steadier stream of fuel for the body.

Eat these throughout theday in your meals paired with a completel source of protein!

- Rice
- Oats
- Potatoes
- Sweet potatoes
- Whole grain bread / pasta

🥑 FATS

Our body’s primary fuel source during low intensity exercise and while we are at rest.

Fats also play a critical role in in our bodies ability to communicate with itself, overall hormone production, and ability to absorb nutrients!

Healthy Fats:

- Nut Butter
- Peanut Butter
- Avocados
- Grass fed butter
- Olive oil
- Almonds
- Nuts
- Omega-3’s
- Cheese (when properly portioned)

Be sure to include a wide variety of food into your day guys!

That way you don’t get burnt out on eating the same thing and you provide your body with a variety of nutrients.

Keep the discipline!

Motivation is not always there!

If you guys ever have any questions about how to structure meals, or anything at all, just let me know!

If you want to have the guess work taken out of this, our Next-Level Coaching provides meal plans on demand created with the foods you tell us that you love to eat! That way you know exactly what to eat, when to eat, how much to eat to reach your goals!

💥 Download the APP linked at the top then Upgrade your APP to Next-Level Coaching here:

https://www.fitmademeals.com/product-page/online-nutrition-coaching

SYNERGY NUTRITION
Advisor Kristina

PUMKPIN SPICE PROTEIN

My favorite seasonal flavor...

Add to your coffee in the morning for your own homemade Pumpkin Spice Latte for only $1.66 and enjoy this treat as a meal replacement with 25 grams of protein and only 3 grams of sugar!

I LOVE baking with this flavor... cookies, bread, waffles, pancakes, muffins, homemade Pumpkin Pie 🥧 and more!!!

ORDER YOURS BEFORE THEY ARE GONE!

I'll be sharing these recipes this holiday season! 😋

https://1stphorm.com/products/level-1/?a_aid=SynergyNutrition

Synergy Nutrition is hosting our first (of many)

FIT SPRINT 21-DAY HABIT CHALLENGE!

Earn points following the daily rules and participate in extra opportunities to earn bonus points throughout the challenge.

💥 MOST POINTS EARNS
$100.00 1stPhorm Gift Card!

💥 HOW TO ENTER: To enter the challenge you MUST have the 1stPhorm APP and have summitfitkelly listed as your Advisor.

https://1stphorm.com/pages/my-transphormation-app/?a_aid=SynergyNutrition

💥 Nutrition MUST be tracked and will be verified in the 1stPhorm APP for hitting calorie and protein goals.

💥 Activity MUST be tracked and will be verified in the 1stPhorm APP in your Activity section.

💥 Daily Tasks MUST be checked from the list of your daily tasks in the APP to earn points.

💥 A weekly assessment MUST be complete every week throughout the challenge to win.

💥 Opportunities for bonus points will be announced throughout the challenge.

HOW TO REGISTER:

We will be creating a POLL for our Facebook group for those of you who want to register for the challenge. We will also create an announcement sent to your 1stPhorm APP.

You can reply "I'M IN!" to the Facebook poll or send us a direct message in your 1stPhorm APP letting us know you are in for the challenge.

💥 BONUS POINTS: BRING A FRIEND!
Invite a friend to do the challenge with you!

Challenges are more fun with a friend and you have a much higher success rate when you partner with accountability buddies!
EARN 5 POINTS for every friend you have to join our community by sharing our link below:

DOWNLOAD THE APP HERE:

https://1stphorm.com/pages/my-transphormation-app/?a_aid=SynergyNutrition

💥 If you have a friend join, please send me a direct message with your friend's name so I can welcome them to the community and award you your bonus points! 👏🏼

Advisor Kristina

Right now is the perfect time to refocus on our goals ... and more and more people are doing just that!

Because while this time of year may involve a lot of traveling, family events, or even just running around with the kiddos to games and practices...

And it can be tough to consistently eat enough fruits, vegetables, and a wide variety of foods to get the micronutrients we need every day...

We can overcome those challenges with a little planning and setting ourselves up for success.

That's why more and more Phamily members are adding Micro Factor to their daily routine!

By bringing together 6 key supplements in each daily essential nutrient pack...

It's never been more convenient or cost-effective to help give your body the micronutrients it needs AND support your nutrition plan!

With Micro Factor, simply taking 1 pack a day (at whatever meal works best for you) can help you get the micronutrients you need to build a strong nutritional foundation...
..and capitalize on the hard work you're putting in this summer.

Whether you're looking to try Micro Factor for the first time ... or simply just need to restock on your favorite daily essential nutrient packs...

Tap the button below to get yours today...

Add in any other supplements or apparel you need to look & feel your best this summer...

And we'll get your order packed up and headed to you right away ... with Free USA Shipping on your entire order!

https://1stphorm.com/products/micro-factor/?a_aid=SynergyNutrition

$60,000.00 TRANSPHORMATION CHALLENGE HAS OFFICIALLY KICKED OFF!

Taking these next 8 weeks to level up better than before. 👊🏼

Everyone who is registered for the challenge and ANYONE who has a goal over the next 8 weeks:

Send us a direct message in the APP telling us what you want to accomplish so we can help you to your goal!

WHAT ARE YOU GOING TO ACHIEVE OVER THE NEXT 8-WEEKS?

Our Summer Sprint 8-Week $50K Transformation Challenge Registration Opens SOON!

ASSESSMENTS:

- TURN IN YOUR ASSESSMENTS!

- DUE: SUN-WED BY MIDNIGHT.

- Pick a consistent day – show up for YOU and get it DONE.

- Please send us a message with your assessment providing details with how your week went, what wins you had, and what you are struggling with. The more we know, the more we can grow!

LIVESTREAMS:

- Every morning MON-FRI at 7 AM PST
- Go to menu/livestreams and search/watch recordings

ACTIONS & BEHVIORS

“Kristina, how do I see results?”
“Kristina, how do I get back to the results I had?”
"Kristina, can we decrease my macros, I haven’t been consistent?”

Etc.…

ONE SENTENCE.

YOU NEED TO SELF AUDIT YOURSELF & GET BACK TO DOING THE DAILY ACTIONS AND BEHAVIORS THAT SUPPORT YOUR GOALS.

Not sure what these are?

USE YOUR DAILY CHECK LIST AND YOUR WEEKLY TASK LIST AS YOUR GUIDE.

NOT MAGIC OR (ALWAYS) EATING LESS.

FOLLOW THE PLAY:

- Track Your Food 📱
- Hit Calories and Protein💥
- Drink your Water💧
- Move your body/resistance train 💪🏼
- Walk/Move/Mobility for 45 minutes, 7 days per week 🚶🏽‍♀️
- Prioritize Sleep 💤

We don’t YoYo.

We work on daily habits to help make the behaviors like second nature.

Have questions or need support?

If you need help or anything at all, please let us know!

If you guys ever have any questions about how to structure meals, just let me know!

If you want to have the guess work taken out of this, our Next-Level Coaching provides meal plans on demand created with the foods you tell us that you love to eat!

That way you know exactly what to eat, when to eat, how much to eat to reach your goals!

Upgrade your APP to Next-Level Coaching here:

https://www.fitmealsmade.com/product-page/online-nutrition-coaching

NEW to Synergy Nutrition?

JOIN the community, download the APP and start your transformation NOW.

For just $13/month recieve daily nutrition, training programs, and lifestyle habits coaching!

https://www.1stphorm.app/SynergyNutrition

SYNERGY NUTRITION
Advisor Kristina