Sam Dee Nutrition + Fitness Coaching

Easy Peezy!

This is a MUST when meal prepping for me!

These lunches are simple, nutrition packs and delicious!!!

Are you going to give this meal prep idea a try?!

Dealing with depression and anxiety can be rough!

These foods are sometimes referred to as “mood boosters” and here’s why :

🐟 Salmon is high in Omega-3s which is known to play a role in brain cell signaling

🍌 Bananas are high in B6 which is known to synthesize dopamine and serotonin!

🍓Berries are rich in antioxidants may help lower inflammation

🥜 Nuts + seeds give us tryptophan which is a producer of serotonin

What’s your favorite on this list?!

Your nutrition & fitness plan should be 100% fully customized.

No 2 humans have the same, metabolism, activity level, allergies, etc.

Hear me out…

Your body should not be in a calorie deficit for longer than 6 months.

I prefer my clients take a breather from a calorie deficit when losing weight after 4 months, depending on their compliance and progress.

I typically recommend about 1-2 months of maintenance, meaning you eat roughly the same amount of calories as you burn throughout the day.

This promotes the know how to maintain while giving your body a minute to catch up.

💚

Did you know this already?! Drop a comment with your fave emoji if this is new info for you!

Weight Watchers is a no go for me.

There are better options out there 💚

NONE OF THESE ARE TRUE!!!

In fact, there are a lot of times that your weight loss will plateau because you're not eating ENOUGH! It may be hard to wrap your brain around that at first...but its TRUE!

PROTEIN DOES NOT MAKE YOU BULKY.

And detoxes are ridiculously unnecessary! Our body has a natural detox process so we don't need to do anything to push it along.

A lot of times, detoxes are just promoted as a way for big companies to make more money from selling their "detox" products.

*t

But wait…there’s more!

It’s a total 💩 storm out there with these MLMs!

Isagenix, Plexus, Prüvit AND Mōdere all promote products to help you lose weight fast.

A “quick fix” if you will.

All 4 of these multi level marketing companies are part of toxic diet culture.

To make it worse, they double scam people with there MLM business model.

Steer clear of these products if someone is trying to push a sale on you!

This is all I have for you today…I hope you hear this so loud. 💚

Never underestimate this macronutrient!

Fat has SO many amazing benefits!

Was this helpful? Let me know in the comments below!

It's just NOT true!

Protein will NOT make you "too" bulky!

What protein actually WILL do for you :
• Improve your strength
• Keep you satiated (full) longer
• Workout recovery
• Kick hunger
• AND SO MUCH MORE!

Eat your protein!

K...love you, mean it. Be sure to follow 😁💚

👋🏻HI!

There have been a ton of changes around here so I wanted to give you a run down in case you're confused...I know I would be!

First of all...I'm Sam! I appreciate you being here and trusting my content enough to like, comment, follow, watch and all of the other ways we consume over here on Instagram!

I am a NASM Certified Nutrition Coach, NASM Certified Personal Trainer + a YouTube Strategist.

That's a mouthfull!

I LOVE sharing my passion for anti-diet nutrition and health, so that's what you can expect over here.

In case you're wondering how I even ended up here, I am going to give you the short story! haha

In 2019 I left my full time job to start my own virtual freelancing business as a YouTube Strategist and Manager. I found myself falling into some old bad habits and by January of 2022 I had gained 60 pounds.

I was full of shame for allowing myself to get to that point so I hid.

I hid in HUGE clothes and stayed home as much as humanly possible so no one would know how unhealthy I had let myself get.

I finally had enough and pulled myself up.

I made big and small changes in my diet, fitness and just day to day life to help me start to feel better.

These changes helped me drop 30 pounds so far with no restriction what so ever!

During my health journey I discovered a confidence I never even knew I was capable of and I was able to truly start to figure out WHO I EVEN AM!

It's been a wild ride.

When I started to feel and see the difference in myself, I knew I wanted to help other women feel this way...
..so I made the decision to get trained and certified as a nutrition coach and personal trainer.

And now we are here!

THANK YOU again for being here and I am looking forward to making even deeper connections with you here on the gram in 2023!

💪🏼SAY NO TO KETO!

Swipe to learn why to stay clear of the Keto diet!

Depression F***ing SUCKSSSSS!

In an effort of keeping my content transparent and sprinkling the real 💩 in regardless of how it smells, I felt the need to share this.

You are sad and don't know why.

Someone looks you in the eye and you burst into tears.

This was me on Monday having a full out ugly cry over Zoom on a business coaching call.

I refuse to sit here and only share the bright happy moments in between my nutrition and fitness posts.

Depression is real. Anxiety is real. And they both REALLY SUCK.

Sometimes it feels like you are literally stuck in your own body and you're trying to get out from the hold it has on you.

Through acknowledging how I feel, I have been able to find certain triggers that send me downhill and I've also developed new coping skills to help me through the down times.

Working out has been my anchor. I LOVE working out and when I'm done I feel a little better.

I won't sit here and say that I feel 100% back to myself after working out but it helps. I'm able to get on with my day without the weight of it feeling as heavy.

All of this rambling is to say, business is hard. Depression will have a FIELD DAY with any business owner if you let it.

Lean into the people that are there for you. They want to help. They want to support you but they don't know how you're feeling until you talk to them.

You are NOT alone and you are definitely NOT a burden. 💚

Depression F***ing SUCKSSSSS! In an effort of keeping my content transparent and sprinkling the real 💩 in regardless of how it smells, I felt the need to share this. You are sad and don't know why. Someone looks you in the eye and you burst into tears. This was me on Monday having a full out ugly cry over Zoom on a business coaching call. I refuse to sit here and only share the bright happy moments in between my nutrition and fitness posts. Depression is real. Anxiety is real. And they both REALLY SUCK. Sometimes it feels like you are literally stuck in your own body and you're trying to get out from the hold it has on you. Through acknowledging how I feel, I have been able to find certain triggers that send me downhill and I've also developed new coping skills to help me through the down times. Working out has been my anchor. I LOVE working out and when I'm done I feel a little better. I won't sit here and say that I feel 100% back to myself after working out but it helps. I'm able to get on with my day without the weight of it feeling as heavy. All of this rambling is to say, business is hard. Depression will have a FIELD DAY with any business owner if you let it. Lean into the people that are there for you. They want to help. They want to support you but they don't know how you're feeling until you talk to them. You are NOT alone and you are definitely NOT a burden. 💚 #mentalhealth #mentalhealthawareness #yourenotalone #yourenotaburden #womeninbiz #femaleownedbusiness #bekind #nutritioncoach #peloton #pelotonweightloss #pelotontread #pelotonbike #momsofpeloton #neverknockedout #keepfighting

💪🏻 Need more protein in your day?? 💪🏻

Try these swaps!

It's sooo easy to reach for these delicious snacks on the left BUT there are alternative options to help you in your health journey AND hit the spot when you have a craving!

These are some of my favorite protein snacking staples!

All are linked in my bio...my Protein Boost Yogurt Bowl recipe is pinned! 😉💪🏻

This simple change will BLAST through your current plateau! 🔥

Sam Dee | NASM CNC/CPT on Instagram: "This simple change will BLAST through your current plateau! 🔥 #fitness #cardio #weightloss #healthandfitness #gymreels #healthylifestyle #cardiotips #transformation #dietingtips #exercise #nutrition #healthy.. Sam Dee | NASM CNC/CPT shared a post on Instagram: "This simple change will BLAST through your current plateau! 🔥 ...

Sam Dee Nutrition + Fitness Coaching updated their business hours.