Fit Balanced Healthy

How’s YOUR sleep?⁣
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Yep, that’s right.⁣
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Adults should be getting 7-9 hours of sleep per night (𝗖𝗗𝗖) but 1 in 3 are NOT!⁣
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My clients are often surprised when I tell them that they need to prioritize getting enough sleep over getting a workout in.⁣
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Sleep is a crucial time for our body when it comes to recovery and so many processes!⁣
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Even if you don’t feel like you have enough time in the day, don’t let sleep be something you sacrifice.⁣
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Your body can’t run on fumes.⁣
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And no, sleep isn’t just for when you’re dead.⁣
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It matters 👏🏼⁣
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If you’re struggling with sleep, you may want to consider:⁣
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✔️ Building a better eventing routine (𝘸𝘪𝘵𝘩𝘰𝘶𝘵 screens!)⁣
✔️ Finding ways to better manager your stress ⁣
✔️ Assessing gut health (poor sleep can lead to poor gut health…and vise versa!)⁣
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More coaches need to be coaching on the importance of sleep in your health instead of normalizing running your body into the ground.⁣
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Where does your sleep land on average?⁣
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What does health 𝘧𝘦𝘦𝘭 like for you?⁣
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𝗧𝗵𝗮𝘁 is the key.⁣
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Learning what health 𝘧𝘦𝘦𝘭𝘴 like in your body.⁣
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Not how you look.⁣
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Now how much you weigh.⁣
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How you feel and function every day.⁣
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Does your fruit & veggie game need some work? 👀⁣
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𝘛𝘩𝘦 𝟸𝟶𝟸𝟶–𝟸𝟶𝟸𝟻 𝘋𝘪𝘦𝘵𝘢𝘳𝘺 𝘎𝘶𝘪𝘥𝘦𝘭𝘪𝘯𝘦𝘴 𝘧𝘰𝘳 𝘈𝘮𝘦𝘳𝘪𝘤𝘢𝘯𝘴* 𝘢𝘥𝘷𝘪𝘴𝘦 𝘪𝘯𝘤𝘰𝘳𝘱𝘰𝘳𝘢𝘵𝘪𝘯𝘨 𝘮𝘰𝘳𝘦 𝘧𝘳𝘶𝘪𝘵𝘴 𝘢𝘯𝘥 𝘷𝘦𝘨𝘦𝘵𝘢𝘣𝘭𝘦𝘴 𝘪𝘯𝘵𝘰 𝘜.𝘚. 𝘳𝘦𝘴𝘪𝘥𝘦𝘯𝘵𝘴' 𝘥𝘪𝘦𝘵𝘴 𝘢𝘴 𝘱𝘢𝘳𝘵 𝘰𝘧 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘥𝘪𝘦𝘵𝘢𝘳𝘺 𝘱𝘢𝘵𝘵𝘦𝘳𝘯𝘴. 𝘈𝘥𝘶𝘭𝘵𝘴 𝘴𝘩𝘰𝘶𝘭𝘥 𝘤𝘰𝘯𝘴𝘶𝘮𝘦 𝟷.𝟻–𝟸 𝘤𝘶𝘱-𝘦𝘲𝘶𝘪𝘷𝘢𝘭𝘦𝘯𝘵𝘴 𝘰𝘧 𝘧𝘳𝘶𝘪𝘵𝘴 𝘢𝘯𝘥 𝟸–𝟹 𝘤𝘶𝘱-𝘦𝘲𝘶𝘪𝘷𝘢𝘭𝘦𝘯𝘵𝘴 𝘰𝘧 𝘷𝘦𝘨𝘦𝘵𝘢𝘣𝘭𝘦𝘴 𝘥𝘢𝘪𝘭𝘺. (𝗖𝗗𝗖)⁣
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And truthfully, this is the 𝘣𝘢𝘳𝘦 𝘮𝘪𝘯𝘪𝘮𝘶𝘮!⁣
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But the reality is that many of us might not be meeting these recommendations whether as a result of accessibility, upbringing, lifestyle, or otherwise.⁣
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Filling your diet with more colorful, nutrient dense foods is one simple way to improve your health.⁣
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It all starts with a little bit of awareness, and then taking necessary action.⁣
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Because when we know better - we can do better.⁣
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What’s your favorite fruit and favorite vegetable?⁣
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What’s your favorite way to get more of them in your day to day?⁣
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Let us know below 👇🏼 ⁣
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Are you a busy mom? Do you struggle keeping everything straight while still taking care of you?

I have these struggles too, but I am here to share something that has changed the way I handle my weeks and hoping it can help you too!

Planning ahead has been the key to my consistency. And not just planning my day to day activities, but planning EVERYTHING I want to get done for the week in my planner!

My bills, my schedule, my “power list”, my laundry, and my dinner menu for the week are my main five planning categories! This has been a GAME CHANGER for me and maybe it can be for you too!

So, what are my tricks?
⭐️Planning ahead
⭐️Color coordination
⭐️Bulleted lists
⭐️Checking things off
⭐️Highlighting

These 5 things make planning EXCITING for me! On Sunday nights I usually sit down and look at the upcoming week! What bills need to be paid? What things are being done during the week? What big list items am I wanting to do each day? When will I schedule my workouts in? What meal prep meals will I make for the week? One load of laundry each day to check off, and what are we eating as a family for dinner that night?

Doing this planning has helped me feel so much less overwhelmed and really keep everything in check which in turn helps me take care of my family but also more importantly, MYSELF!

Do you want to talk more about planning and setting routines for yourself to plan? Reach out and I would be happy to help you figure out what is best for you!

⭐️ Meet our Virtual Executive Assistant, Megan Baker

⭐️ Megan lives in Newton, NC. She is a stay at home mom to her two favorite boys and has been able to do that for the past almost two years!

⭐️ Megan was a teacher for 5 years and loves all things organization and online design. She loves the sunshine, spending time with her family, and taking walks outside with her boys!

⭐️ Megan has started working as Hannah’s executive assistant and enjoys being able to stay at home but also create and organize online.

⭐️ Megan has also loved being able to help other women and learn so many valuable lessons from the FBH team!

Can you be flexible yet still “healthy”?⁣
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Can you be less than perfect & still make progress on your goals?⁣
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The answer is, YES!⁣
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There’s a misconception that comes from the all-or-nothing mindset we struggle with, which often leads us to believe if we can’t do it 𝘱𝘦𝘳𝘧𝘦𝘤𝘵𝘭𝘺 we might as well not bother at all.⁣
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Whether in your food choices, your exercise routine, or somewhere else - I’m sure you can relate.⁣
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So I think it’s important that we’re having more conversations around ditching that mindset & allowing ourselves to be more flexible/that it’s ok (and more sustainable) to not be perfect.⁣
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This is exactly what .fbh.lifestyle preaches!⁣
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BUT, it’s also a fine line to walk.⁣
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Just like we can be too 𝘳𝘪𝘨𝘪𝘥, we can also start to swing the other way & be too 𝘧𝘭𝘦𝘹𝘪𝘣𝘭𝘦 with ourselves.⁣
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So how can we strike the right balance?⁣
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✔️ Always be willing to be honest with yourself⁣
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Not 𝘩𝘢𝘳𝘴𝘩 or 𝘮𝘦𝘢𝘯 to yourself, simply honest.⁣
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When you make any choice, do you take a moment to reflect & assess how it 𝘩𝘰𝘯𝘦𝘴𝘵𝘭𝘺 made you feel?⁣
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✔️ Look at trends or repeated behaviors⁣
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How often are you being “flexible” with yourself?⁣
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How often are you “letting things slide”?⁣
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This is totally ok, and important when it comes to creating sustainable habits & a healthy lifestyle.⁣
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But are you using “practicing kindness” to yourself more often as a helpful tool… or an excuse? ⁣
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𝗪𝗵𝗲𝗻 𝗶𝘁 𝗰𝗼𝗺𝗲𝘀 𝗱𝗼𝘄𝗻 𝘁𝗼 𝗶𝘁, 𝘁𝗵𝗲𝗿𝗲 𝗶𝘀 𝗻𝗼 𝗿𝗶𝗴𝗵𝘁 𝗼𝗿 𝘄𝗿𝗼𝗻𝗴 𝗰𝗵𝗼𝗶𝗰𝗲𝘀.⁣
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Just choices that you get to make and own.⁣
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It’s important to give yourself grace & let go of perfectionist tendencies.⁣
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And it’s ok to be a little more flexible in doing so.⁣
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As long as you set realistic expectations around what that may mean for the goals you’re working towards or how you may feel as a result.⁣
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And take personal responsibility for your choices & actions from a place of 𝘭𝘰𝘷𝘦 when you need to give yourself a little kick in the butt.⁣
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Do you struggle with finding the right balance?⁣
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Our DMs are always open 🫶🏼⁣
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I hear it all the time: I don’t eat breakfast, it just makes me hungry for the rest of the day!

Do you know that’s your body’s way of saying “Hey! I need some fuel!”?

You wouldn’t ignore your car if it was flashing the check engine light at you everyday…

…so what if we started honoring our bodies hunger and fullness cues from the time we wake up?

Feeling hungry is not the enemy.

Breakfast is not the enemy.

Choose foods that allow you to feel like your best self. Food gives you energy, nutrients, tastes good, and allows growth, beginning with breakfast!

Swipe to get some new quick, easy breakfast ideas!

Which one will you try first?

-Coach Sarah :)

Struggling to see progress while dieting?⁣
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At FBH, we approach dieting in 𝘱𝘩𝘢𝘴𝘦𝘴.⁣
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And after spending time building healthy habits and priming her body to be successful in a cut phase, Allison was ready to move into a calorie deficit and focus on fat loss!⁣
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But, it’s still not always as simple as that.⁣
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Any diet phase has ups and downs, which is a part of any cut phase that’s 𝘴𝘶𝘴𝘵𝘢𝘪𝘯𝘢𝘣𝘭𝘦.⁣
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Life happens, travel happens, and there’s plenty of opportunities for you to get thrown “off track”⁣
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But that’s the beauty of having a coach.⁣
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Where most would give up, you have the reassurance from your coach to keep going and their expertise to pivot the plan as needed so you can continue to make progress.⁣
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And, don’t forget that it’s more than just calories in calories out.⁣
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There’s so much more that matters when trying to lose body fat beyond just eating less and moving your body more. ⁣
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In fact, Allison started to see the 𝘮𝘰𝘴𝘵 consistent progress as she…⁣
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✔️ got more consistent in meeting her goals ⁣
✔️ improved the quality of her food choices⁣
✔️ started to prioritize her mental health⁣
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All things that so many fail to think about the importance of without the perspective of a coach to help encourage and guide you through.⁣
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Now Allison is feeling great, seeing progress, and excited about her journey to both improved physical (~10lbs down in her cut phase!) AND mental health.⁣
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Because yes, the two are related!⁣
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Struggling with where to go next so you can keep seeing progress and feeling better in your body?⁣
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Apply today to work with our team.⁣
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Link in bio ✨ ⁣
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**kim30

My journey to a healthier body has been anything but simple…⁣
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There have been twists and turns, ups and downs, and the truth is - I’m still just getting started!⁣
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But one thing I can finally say is I now know what I’m working towards.⁣
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I now understand what it means to be on a journey to 𝙝𝙚𝙖𝙡𝙩𝙝⁣
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Swipe to read about my journey that got me to where I am today and share this with someone who needs this reminder!⁣
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Ready to start your journey to health?⁣
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Link in bio to apply today!⁣
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**kim30

I was the type of woman who said “I’m not ready to have kids yet… its not time to focus on my internal health”

Why would I need to pay attention to something that’s not important right now?

But I had no idea how much my decisions about my health BEFORE kids could impact me later down the road.

Looking back, I only wish I had done a few things differently before I got pregnant unexpectedly:
Take better care of my relationship with myself, learning to love myself despite any shape/size
Find a form of exercise that I truly enjoyed and one that felt sustainable to me
Practice consistency in my ability to build balanced meals without tracking in an app

The sooner I would have started paying attention to my body, the sooner I would have been able to pass down the good habits that I wanted my children to have.

I would’ve realized what makes me actually feel GOOD so that I could be the best version of myself for my kids (and my significant other).

And I wouldn’t be trying to work on that part of myself NOW when they’re already here, I have less alone time, and less freedom to change whatever I want to!

So, what are you waiting for?

No matter where you’re at on your journey, whether you’re family planning, already have kids or having kids isn’t even something you feel like you want…

I guarantee your current and/or future families are going to be so grateful that you are feeling like the best, strongest, healthiest version of yourself…

And more importantly, you will too!

Coach Sarah :)

So you want to improve your health, but you’re not ready to make changes?🤨

…Good luck my friend 🙃

Heather was at a point when she came to the FBH team where she was tired of putting her own health on the backburner and was ready to make realistic changes to get her to her goals. 😎

She was ready not only for change, but for permanent sustainable change and needed a qualified partner to hold her accountable!💪🏻

This required her to go back to the drawing board and with qualified guidance, she was able to evaluate some small habits that she could break, challenge, or begin to form.

And as each new small change built on the next from week to week, she lost 25 lbs and has IMPROVED her labs that directly affect her heart, vascular, thyroid and liver health and function!

And she did all of this while managing recurrent injuries, stress from work, and managing the hustle and bustle of the holidays.

She has learned that she doesn’t have to overcomplicate a healthy lifestyle and she has learned how to make it work for her.

🌯 While she enjoys making new recipes, she knows that every meal doesn’t have to be perfectly planned, as long as she keeps her fridge and pantry stocked, she can still nourish herself everyday.

💪🏻 She has learned that every workout doesn’t have to be the exact number of sets, exercises, or reps and she can modify as needed to suit her needs.

🤕 And she has learned that in the face of injury, she can focus on the things that she CAN control and adjust her goals appropriately to help her stay motivated and still make progress.

Now that Heather has tapped into this power, she is seeing all of this progress add up.

We are so excited to see where she goes as she continues to find what optimal health means to her.

So if you are ready to finally start making the RIGHT changes, even if they are small, we can provide the guidance to make sure that those changes add up and produce results!

Join our waitlist today - link in bio!

This is one of the biggest mistakes I see 30-something women make when it comes to their health…

The truth is, our idea of “healthy” has become so skewed!

Swipe for Coach Hannah’s thoughts.

And tell us below, what does healthy look like for you?

**kim30

ATTN almost-30 & 30-something ladies! ⬇️⁣
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Working on health and fitness goals but feeling alone, confused, and like it’s hard to keep going?⁣
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𝗜 𝗴𝗲𝘁 𝗶𝘁⁣
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That’s exactly why I created the Fit Balanced Healthy 𝘈𝘤𝘤𝘰𝘶𝘯𝘵𝘢𝘣𝘪𝘭𝘪𝘵𝘺 𝘊𝘰𝘭𝘭𝘦𝘤𝘵𝘪𝘷𝘦.⁣
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A safe space for almost-30 and 30-something women to gain community, accountability and answers in one place at an affordable cost.⁣
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👉🏼 So you no longer have to spend hours scouring the internet for answers, and can go straight to the source of our team of experts⁣
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👉🏼 So you no longer have to feel alone when others in your life aren’t supportive or aren’t on the same path to better health as you⁣
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👉🏼 So you can share your goals to motivation and accountability from other women who get it when you’re struggling to keep going ⁣
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The best part?⁣
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Every woman who joins the membership will receive:⁣
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✔️ A complimentary goal assessment to give you direction on where to start with clear action steps you can implement immediately ⁣
✔️ 50% off private coaching calls with me⁣
✔️ 10% off high level 1:1 coaching ⁣
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And first access to all future FBH courses, programs, masterclasses as well as special pricing on everything!⁣
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PRE SALE OPENS TODAY! 🥳⁣
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Join this week and 🔒 in your membership for just $33/month 😮⁣
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Price goes ⬆️ 𝙚𝙖𝙘𝙝 𝙬𝙚𝙚𝙠 until the collective opens on 2/22/23 (when you can join for full price) so you might want to jump on these week one complete STEAL rates before I change my mind 😅⁣
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To learn more, shoot us a DM that says “𝗮𝗰𝗰𝗼𝘂𝗻𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆” to learn more.
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**kim30 ⁣
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Feeling uncomfortable, out of shape, and unable to keep up with your kids?⁣
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That’s exactly how Amanda, 35 y/o mom of two, was feeling before working with FBH.⁣
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She was struggling to lose some of the weight she gained during her first pregnancy.⁣
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She was struggling to keep up with her growing and active kids.⁣
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But one year later she’s…⁣
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👉🏼 Chasing her kids around & running up flights of stairs at the water park with no problem⁣
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👉🏼 Fitting into clothes for the holidays this year that weren’t even an option last year⁣
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👉🏼 Down over 15 lbs in total 🤯⁣
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Achieving physical body changes or weight loss isn’t a goal that everyone has, and sometimes it’s not even the main goal at all!⁣
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But physical changes often result from the right habits and improved health, which are definitely worth celebrating 🎉⁣
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It’s not what you look like or how much you weigh that’s important, but how you take care of and as a result feel in your body 🫶🏼⁣
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Keep up the great work Amanda!⁣
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**kim30 ⁣

Who here is walking out of the holiday season feeling good about their choices?🙋🏻‍♀️⁣
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I know our client, Suzy, is feeling good about this past holiday season.⁣
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And we all deserve to feel GOOD about our choices and how we FEEL in our body!⁣
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But sometimes it takes some WORK to figure out how to put it all together. ⁣
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Suzy has taken the time over this last year to…⁣
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⚪️ really understand what her body needs from a nutrition, exercise, and stress management perspective⁣
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⚪️ learn how to navigate social situations with her current goals so that she walks away feeling GOOD about her choices⁣
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And…⁣
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⚪️ how to advocate for what is best for her and prepare accordingly⁣
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And everything that Suzy has learned over this past year is what works uniquely for HER!⁣
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She was able to 𝗲𝗻𝗷𝗼𝘆 the holiday season 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝘳𝘦𝘨𝘳𝘦𝘵𝘴, 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 looking back and wishing she had approached things 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵𝘭𝘺 and is walking into the new year closer to her goals.⁣
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So excited to learn more about what is in store for this client 𝘪𝘯 𝘵𝘩𝘦 𝘯𝘦𝘸 year!

Check out our team Instagram page to learn more about what you could achieve in the new year with the appropriate plan and coaching!

Stay tuned,

Coach Rebekah

Does it 𝘳𝘦𝘢𝘭𝘭𝘺 matter what kind of workout you do? 👀 ⬇️⁣
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𝗜𝘁 𝗱𝗲𝗽𝗲𝗻𝗱𝘀!⁣
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The style of workout that’s best for 𝘆𝗼𝘂 depends largely on 𝘆𝗼𝘂𝗿 individual goals.⁣
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The most important thing to remember when it comes to exercise in general is this:⁣
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𝙈𝙤𝙫𝙚 𝙮𝙤𝙪𝙧 𝙗𝙤𝙙𝙮 𝙞𝙣 𝙖 𝙬𝙖𝙮 𝙩𝙝𝙖𝙩 𝙮𝙤𝙪 𝙚𝙣𝙟𝙤𝙮 & 𝙩𝙝𝙖𝙩 𝙛𝙚𝙚𝙡𝙨 𝙜𝙤𝙤𝙙 𝙩𝙤 𝙮𝙤𝙪.⁣
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But, if you have specific body composition goals, this is where the type of exercise you’re doing might be something to be a bit more intentional about…⁣
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…beyond just the basics of moving in any way/shape/form.⁣
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Want to work on your cardiovascular 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲? ⁣
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𝗖𝗮𝗿𝗱𝗶𝗼 based workouts may be best for you!⁣
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Want to create a more 𝘁𝗼𝗻𝗲𝗱 appearance?⁣
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𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 workouts to build muscle are important for this!⁣
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Want to increase your flexibility?

Try yoga!

𝗡𝗼 𝘀𝗽𝗲𝗰𝗶𝗳𝗶𝗰 𝗴𝗼𝗮𝗹𝘀?⁣
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𝘔𝘰𝘷𝘦 𝘪𝘯 𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘸𝘢𝘺 𝘧𝘦𝘦𝘭𝘴 𝘨𝘰𝘰𝘥 𝘵𝘰 𝘺𝘰𝘶!⁣
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Incorporating a variety of types of movement is a good rule of thumb in general as every form of exercise comes with different benefits.

In any case, it’s important to make sure you are resting, recovering & fueling properly for the level of exercise you are doing.⁣
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So, does it 𝘳𝘦𝘢𝘭𝘭𝘺 matter?⁣
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𝗬𝗲𝘀 𝗮𝗻𝗱 𝗻𝗼.⁣
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𝘐𝘵 𝘥𝘦𝘱𝘦𝘯𝘥𝘴.⁣
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And that’s the way the cookie crumbles 🍪 ⁣

What type of workouts are you planning to try or focus on in the new year?
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XOXO⁣
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-𝘾𝙤𝙖𝙘𝙝 𝙃𝙖𝙣𝙣𝙖𝙝⁣
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**kim30

When someone says “carbs make you fat”…

No they don’t, Karen.

📸:
💄: