LevelUp365.Me

You need to overcome the limitations you put on yourself to be better first. Build a routine, a system that you can follow easily then start challenging yourself little by little to become better. 💪🏽

Every day you put off starting is a day further from your goals. ⏳

If you have a timeline in mind, ask yourself—what’s holding you back?

What’s one small step you can take today to build momentum?

The days will pass either way, but taking action now will bring you closer to where you want to be.

Eat well and get your movement in!💪🏽🍽️

To think she started with only eating an average of 1400 calories a day. A couple of weeks have gone by and this week she is at her new high of 2200 calories a day, and I’m blown away!

Guys, weight loss takes time, persistence, and not to mention hard work.

My client is not starving herself, not restricting foods, she’s going on vacations, and enjoying carbs! She’s living life and continues to keep the weight off, but the true beauty is that she is now eating more food! 🥳

My clients who experience progress are committed to their journey instead of taking the easy route with injectable drugs that do not educate them about their personal eating habits and the importance of exercise. We do the hard work that so few are willing to do.💪🏽

So many of us women have goals of losing weight and think that hiring a coach is an expense rather than an investment in their health. Some may experience success on their own, but if you are one who doesn’t know where to start, you know where to find me!

Which one is better?

Neither. Both are equally great choices!

It depends on what your daily calorie goals are.

Need more carbs to fuel an active lifestyle? Granola protein ball.

Need an easy on the go protein source low in carbs? Egg

Need an all around healthy snack? Either is great!

Stop labeling foods as good or bad. It causes fear and unhealthy eating habits.

Sometimes the truth hurts. A lot of us are often in denial or we become ignorant of our own behaviors and let things "slide".

The more you make excuses or give yourself permission to eat without self-control, the more guilt and negativity you'll feel towards yourself. I used to be that way until I told myself enough! We need to treat our bodies better!

Enough of the pity-party and the "I can't" attitude and go to war with yourself. The state of your health depends on the change you are afraid to make and the security you are placing in food.

Be more intentional with your time and schedule time to plan your home cooked meals and grocery list. Study nutrition labels and make little swaps slowly. Limit activities that do not support your goals.

If you want to see change, YOU have to be the change. You need to live it because it is a lifestyle to choose better habits daily when faced with "easy way out" options. Doing the hard stuff is never fun, but it is so rewarding in the end!

👉🏽Message me if you're ready to be coached by someone who genuinely wants to see you win in your weight-loss journey

You don't have to finish the year strong. Just finish the year at peace with where you are at. It's okay if all you did was just get out of bed today. Just keep going and work towards getting 1% better everyday. No one has a perfect health journey. Sometimes being too hard on ourselves cripples our progress.
🖤.i.am

True or false: Muscle tissue is more metabolic than fat tissue

True. Muscle tissue is more metabolically active than fat tissue. This means that even at rest, muscle tissue burns more calories than fat tissue. Therefore, having a higher proportion of lean muscle mass in the body can contribute to a higher resting metabolic rate, which may facilitate weight management and overall metabolic health.

Starting a health journey before the new year? Good for you!👏🏽

Questions to ask yourself:

Are you worth being a part of the outcome?

Who are you setting yourself up with to give you the support you need?

Are you committed to your goals?

Are you willing to put in the effort to practice healthy habits daily?

Do you have the patience? Fat loss doesn't happen over night!

✉️Message me if you're looking for someone to hold you accountable and I'll set you up with nutrition goals you may have never understood before. You'll still be able to enjoy the foods you normally eat, but in a better frame of mind. You won't starve. We eat and we train!

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My clients are the best ❤️

Thank you for the kind words.

Your choice matters.💪🏽🍽️

Make it happen.

Something is better than nothing.

Consistency > Perfection

There are so many factors that can cause weight to change overnight in addition to what’s already mentioned such as medication, fluid intake, digestion, and hormonal changes.

Before you start to throw all
your efforts out the window, think of possible causes for your own future reference, learn from them, and then move on.

There is no point in dwelling on the unknowns. Instead, focus on what you can do better and what you can control. Keep working on living a healthy lifestyle on a daily basis.

📌Save this post as a reminder for when your mind starts to play tricks on you.

Eat well and get your movement in daily!

P.S. If you prioritize your Protein and your NEAT activity, then you’re👌🏽👌🏽

📩Inquire for 1:1 Coaching spot.

In the whirlwind of our hectic lives, it’s easy for us busy women to put our well-being on the back burner. But you deserve to feel your absolute best, and it’s achievable with a few simple steps.

Take a moment to savor the fresh air, savor nourishing meals, fit in quick bursts of exercise, prioritize sleep, find gratitude in the little things, and keep hydrated throughout the day.

These acts are like a superwoman’s toolkit, rejuvenating your body and soul, giving you the energy and resilience you need to conquer your daily challenges.

Remember, self-care isn’t a luxury; it’s a necessity for being your best self!

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No matter the day, no matter the week, be true to your word and work towards your goals. No one will do it for you. Just stop the excuses.

What will your report card look like this week for hitting your daily nutrition goals?

5 days = 70%, 260 days a year
- Most likely those who go off track on the weekends

6 days = 85%, 312 days a year
- Trying to balance life and get better

7 days = 100%
- This is being all in with their coach. This client has gone beyond focusing on the scale, but has shifted their mindset to build muscle to lose fat with proper nutrition to fuel their body.

If you’re just starting out, of course things will look different, but make it a point to learn to get where you want to be.

Eat well and get your movement in!

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👉🏽👉🏽Want to end your year strong? I have a couple of 1:1 coaching spots left.

Become who you want to be by taking the first step towards your goal. You’ll find that a little effort each day adds up. Just keep on working on the little things that make up the big picture in the end. 💛

🤔See a theme here?

🤜🏽Results takes time.

🤜🏽Building muscle takes time to develop.

🤜🏽Building new habits takes time to learn and practice.

🤜🏽Building new routines that fit your lifestyle takes time.

👍🏼Adjust as much as you need to.

👍🏼Restart as much as you need to.

Just keep fighting for what you want.

❌Stop the fear of food like bananas and learn better eating habits! When it comes to making choices about snacks, it’s all about balance!

Let’s compare the nutritional values of a medium-sized banana to a serving of Oreos and potato chips:

🍌Medium-sized Banana:
• Calories: About 105
• Carbohydrates: About 27g
• Fiber: About 3g
• Protein: About 1g
• Vitamins and Minerals: Potassium (9% of daily), Vitamin C (14% of daily), and Vitamin B6 (20% of daily)

🍪Oreos (2 cookies):
• Calories: About 140
• Carbohydrates: About 20g
• Fiber: About 1g
• Protein: About 1g
• Vitamins and Minerals: Negligible

🥔Potato Chips (1 ounce, about 15 chips):
• Calories: About 150
• Carbohydrates: About 15g
• Fiber: About 1g
• Protein: About 2g
• Vitamins and Minerals: Negligible

Sugar concern?
The sugar in a banana, known as fructose, comes naturally along with fiber, vitamins, and minerals. The fiber slows down the digestion of sugar and helps prevent rapid spikes in blood sugar levels. It’s a natural source of energy that your body knows how to handle.

📈On the other hand, many processed foods contain added sugars like sucrose or high fructose corn syrup. These sugars are often devoid of nutrients and can lead to quicker spikes in blood sugar.

👍🏼Bananas can make an excellent pre-workout snack. They provide a combination of carbohydrates:
- Natural sugars for a quick energy boost.
- Fiber in bananas also aids in digestion and helps sustain energy levels.

❤️Nutrients like potassium help prevent muscle cramps during exercise and is good for your heart!

👍🏼So, there’s no need to fear enjoying a banana or other fruits. In fact, they provide a lot of health benefits.

📍Enjoying Oreos and potato chips every once in a while won’t hurt. They can absolutely be part of a balanced lifestyle. Just be mindful of portion sizes and frequency!

🍽️💪🏽Eat well and get your movement in!

🆘1:1 coaching spots available if having a flexible diet your thing

🥗Salads are so underrated!

🥗Salads are a fantastic choice for anyone aiming to lose weight.

↘️They are low in calories, high in nutrients, and offer a wide range of options to keep your taste buds satisfied.

😋You get to indulge in a satisfying meal while keeping those calorie counts in check, making it easier to create a calorie deficit and shed unwanted weight.

💪🏽Packed with fiber, salads keep you feeling fuller for longer, reducing the urge to snack on unhealthy treats. It’s like having a built-in appetite suppressant.

💦Their water-rich content helps keep you hydrated and helps to support your body in running efficiently.

🥗Salads can teach you portion control, leading to better choices in other meals.

⚡️When you’re eating nutrient-rich foods, you’re more likely to feel energized and motivated to keep up with your weight loss efforts.

Don’t forget to add a hefty
dose of protein and a low-calorie
dressing on the side. Now go on and salad your way to a healthier, happier you!

Being busy can make it tough to prioritize our health and fitness, but we can change that! It’s time to stop using “busy” as an excuse and start taking care of ourselves. Here’s how:

1. Make Health a Priority: We often put ourselves last, but remember, we can’t pour from an empty cup. Putting our health first allows us to be more productive and happier in the long run.

2. Set Realistic Goals: Start small and achievable. It could be taking a short walk or doing a quick home workout. Gradually build up from there.

3. Plan Ahead: Schedule time for exercise and meal prep just like any other appointment. Treat it as non-negotiable.

4. Sneak in Exercise: You don’t need hours at the gym. Find little moments to be active, like taking the stairs or stretching during breaks.

5. Be Efficient: Opt for high-intensity workouts that give great results in less time, like quick bursts of intense exercise followed by short rests.

6. Prepare Meals in Batches: Cook in advance to have healthy meals ready when you’re busy. It saves time and helps you make better food choices.

7. Ask for Help: Don’t hesitate to delegate tasks or ask for support. Share responsibilities with family or friends, so you can make time for your health.

8. Manage Your Time Wisely: Identify time-wasters, like excessive scrolling on social media, and prioritize what matters most - your well-being.

9. Stay Flexible: Life can get unpredictable, and that’s okay. Adjust your plans when needed, but always find alternative ways to stay active and eat well.

10. Celebrate Progress: Pat yourself on the back for every positive step. Tracking your achievements keeps you motivated to continue on this healthy journey.

Remember, it’s about finding a balance. You don’t have to be perfect, just consistent. Taking small steps towards a healthier lifestyle will make a big difference in the long term.

Start by valuing your health, making simple changes, and being kind to yourself. Embrace the journey to a healthier you!

Stop the carb hate. It’s about being mindful of it’s nutritional value when we choose to consume it.

Simple carbs, also called simple sugars, consist of one or two sugar molecules and are quickly digested, leading to rapid blood sugar spikes. Found in sugary foods and beverages, they offer minimal nutritional value and can lead to energy crashes.

Incorporating simple carbs in your diet offers quick energy, aids post-exercise recovery, and helps with low blood sugar situations.

Complex carbs, also known as starches and fiber, contain multiple sugar molecules and take longer to digest, leading to a slower and more sustained release of energy. Found in whole grains, vegetables, and legumes, they provide essential nutrients and promote better blood sugar control and lasting energy levels.

Choosing complex carbs over simple carbs is beneficial for overall health and sustained energy.

Incorporating simple carbs in your diet can be beneficial in certain situations:

1. Quick energy source: Simple carbs are rapidly digested, making them an efficient source of quick energy. This can be helpful before or during intense physical activities when your body needs a rapid energy boost.
2. Immediate recovery: After intense exercise, consuming simple carbs can aid in replenishing glycogen stores and promoting faster recovery.
3. Hypoglycemia: For individuals experiencing low blood sugar levels (hypoglycemia), simple carbs can provide a quick and easily accessible source of glucose to raise blood sugar levels.

While incorporating some simple carbs can be advantageous in certain situations, they should not be the primary source of carbohydrates in your diet.

For overall health and balanced nutrition, focus on a diet that primarily consists of complex carbs, with simple carbs used strategically when needed.

Eat well (including your carbs!) and get your movement in!🍽️🔥💪🏽

For 1:1 personal nutrition coaching, message me for a FREE consult!

🥦🥬🥒🫛🍎🍓🌾🥯🍞🥖

If you’re sitting right now, it’s time to get on your feet and stand up. Even better, if you’re in cooler weather, go outside and stand on grass for the grounding effect.🤙🏽⚡️

I’m in AZ so now is not the right time to do some grounding. 😆🔥🔥🔥

Standing burns more calories than sitting due to increased muscle engagement, movement, postural adjustments, core muscle activation, improved circulation, and the concept of non-exercise activity thermogenesis (NEAT).

The continuous muscle activation required to maintain an upright position leads to higher energy expenditure compared to sitting.

While the calorie burn difference may not be significant, incorporating more standing into your routine, along with other healthy habits, can contribute to overall calorie expenditure and an active lifestyle.

Eat well and get your movement in like getting off your bum.😜Stand more and sit less.

Sometimes we occupy our schedules with unnecessary time wasters that often don’t carry very much value. We’re willing to forgo taking action or deprioritize doing the things that we know can only improve our quality of life, our mental health, and well-being.

Taking control of what you eat and staying active are two things that will make most people feel uncomfortable. It’s natural to feel that way because it’s not what they’re used to. It’s a change in their daily routines that often comes with boundaries while practicing self-discipline.

We often overlook that it’s within this uncomfortableness that change and personal growth happens. You become more in tune with your thoughts and actions.

In due time, avoidance and guilt is no longer a mind battle. Instead, the feeling of overcoming, the feeling of accomplishment, and of healing comes forth.

Review and revise your schedule to make things happen. Stick to the plan and keep going!

Your time for a better you is now.🍽️💪🏽

📥Message me for a free consult on my 1x1 coaching program.

Your reminder in case you hear people saying dumb things. 🙉

🧠Muscle and fat are not the same.

Fat is made up of fat cells (adipose tissue) and muscle is made of muscle fibers (fascicles).

Your goal is to have more muscle than body fat. 💪🏽 It is the key to longevity. 🗝️

Lose fat volume and build muscle volume by lifting weights and eating a well-balanced diet.

You don’t have to lift weights to look like a body builder. Lift weights to revive your energy, your metabolism, and make use of the muscles you have to function in your daily life.

👍🏼Message me for 1:1 coaching

Calorie deficit

The length of time you should be on a calorie deficit can vary depending on your individual goals, overall health, and preferences. It’s important to approach calorie deficits in a sustainable and healthy manner. Here are a few things to consider:

1. Gradual and Sustainable Approach: It’s generally recommended to aim for a gradual weight loss of 1-2 pounds (0.5-1 kg) per week. A good starting point is with a calorie deficit of around 300 calories per day through a combination of reduced calorie intake and increased physical activity.

2. Individual Factors: The appropriate duration of a calorie deficit will depend on factors such as your starting weight, body composition, metabolic rate, lifestyle, adherence, and overall health. Your results will differ from others!

3. Long-Term Habits: Rather than focusing solely on a specific time frame for being on a calorie deficit, it’s essential to develop sustainable long-term habits for a healthy lifestyle. This includes adopting a balanced and nutritious diet, engaging in regular physical activity, and maintaining a healthy mindset.

Remember, it’s crucial to prioritize your overall well-being and listen to your body. Extreme or prolonged calorie deficits can have negative effects on your metabolism, energy levels, and overall health.

If you under the care of a physician for a medical condition and is currently taking medication, make sure you disclose this information to your coach and also inform your physician about changes in your diet and physical activity.

Regular health check-ups are highly recommended for your overall health and well-being. Your health is your responsibility so find someone to give you the help and support you need, if you need it.

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Your time for a better you is now!🍽️💪🏽

It’s about what you do when life tests you. Do you throw in the towel or keep fighting?

This mama is choosing to fight back despite personal challenges and I’m so proud of how far she’s come!

The downward trend happens with adherence to the program and consistently fueling your body by eating! The weightloss is a by-product of that when you don’t focus on the scale.

💪🏽Your time for a better you is now!

🍽️Visit my link in bio for a coaching spot!

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🤷🏽‍♀️What is BMI?

BMI stands for Body Mass Index, and it's a measure of a person's body fat based on their weight and height. It's a simple calculation that can give an idea of whether someone is underweight, normal weight, overweight, or obese.

To calculate BMI using pounds (lbs), you can use the following formula:
BMI = (weight in pounds / (height in inches)^2) x 703

📌📌Here's an example calculation for someone who is 5'8" (68 inches) and weighs 160 pounds:
BMI = (160 / (68^2)) x 703
BMI = (160 / 4624) x 703
BMI = 0.0346 x 703
BMI = 24.3
💪🏽
A BMI between 18.5 and 24.9 is generally considered healthy, while a BMI between 25 and 29.9 is considered overweight, and a BMI over 30 is considered obese.

📌However, it's important to note that BMI is not always a perfect measure of health, as it doesn't take into account factors such as muscle mass or body composition.

BMI is a useful tool for assessing weight and identifying potential health risks associated with being underweight or overweight, but it's not the only factor to consider when evaluating overall health.

It’s time to take control of your health!🍽️💪🏽

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🥷Message me for individual coaching! I’m here to help you get unstuck!