Callie Cohen- Fitness Trainer/Intuitive Eating Coach

honeymoon pt 2: dubai & abu dhabi

honeymoon pt 1: maldives

The final days as Ms. Merritt 🫶

Mrs. & Mrs. Cohen • 10.01.22 🖤🤍

My gals showered me with so much love today 🤍💐 thankful for all of them and especially my mom who threw this wonderful gathering! What would I do without them 🌸

Wegmans Organic Farm Visit 🌱

DR Recap 2: Wedding day and the day after

The trip of a damn lifetime 💯

DR Recap 1: Days 1-4 ☀️🌴

What a week celebrating the absolute realest. & I love you with all my heart 🤍🤍🤍

Livin life

It’s his city and we’re just living in it🚕

✌️

3 takeaways from the trip: Aruba is an incredible place, parasailing is scary as s**t, and I love with all my heart 🤍

🌴

When Victoria first started working with me, she:

👉🏼hated her body
👉🏼obsessed over macros
👉🏼thought about food nonstop
👉🏼binge ate
👉🏼worked out as punishment and was inconsistent

By the time she left me, she:

⭐️respected her body
⭐️listened to her internal signals when she was hungry and full
⭐️stopped obsessing
⭐️ate in a balanced way and rarely overate
⭐️developed a strong exercise routine that was sustainable

How? My proven 4-step program, The MOVE Method.

The process is:

🔑M- meet your new healthy, health is so much more than calories and macros

🔑O- overcome old ways of thinking, food is not good or bad, and learn to stop feeling guilty for what you eat

🔑V- value your health, incorporate gentle nutrition that isn’t centered on weight loss but overall health

🔑E- exude confidence, feel good in your body and focus on getting strong

Does the beginning of Victoria’s story sound like yours? YES? What are you waiting for!?

You can have these results too...comment a “💯” below, and I’ll DM you to set up your FREE consultation.

How to make sense of all the different diet advice on the internet ⬇️⬇️

We have all seen that one person will preach low carb, the following low fat, the next no dairy, and the next dairy!

It is OVERWHELMING. Who is right!?

The thing is no one is preaching the most important thing about what foods to eat, and that’s this idea of bio-individuality. We all need something DIFFERENT, and no two bodies are the same. The girl preaching low fat might feel good when she eats that way, but the girl preaching low carb might also feel good when she eats that way.

We look outside to guide us because that’s easy and a quick fix but being in tune with your body should be the real goal.

You know I’m going to say that eliminating any food or food group is detrimental. Still, when making food choices, it’s good to be in tune with the foods that make you feel your best without compromising feeling satisfied or your relationship with food.

Tell me ⭐️ what diets don’t work for you!?

How are you treating yourself today post game day? 🥨🏈

I often get asked, “will I lose weight with Intuitive Eating?”…

The answer is, it depends, but you will only be successful in becoming an Intuitive Eater if you take a break from having that as your goal.

Your relationship with food, exercise, and your body is #1. Without those relationships being strong, you simply cannot be healthy.

Are you interested in learning more about IE? Tell me in the comments ⭐️

We are all on our own journey 👏🏼 and I promise you are doing totally fine…

I had this realization a little bit ago when I was in the gym and looking at this strong, badass woman and thinking to myself, I want muscle like her, I want my butt to look like hers, and then I thought, you know what she’s probably over there looking at me wanting something I have that she doesn’t.

Why do we do this, ladies!?

We all want what we don’t have when we would be better off if we appreciated what we DO have and minimized the comparison game.

You only get one body, and you should treat it with RESPECT ✨ and that means taking time to care for it and be nice to it.

I’ve been watching and saw wear a shirt that said, “Confidence is a habit, not a trait,” and I love and feel this so much.

Tell me, what are you doing to build that confidence habit?

Toxic Diet Talk ❌❌

Comments like these are bad for you and bad for people around you.

Reminders:
❣️You don't need to make deals with yourself for what you eat
❣️Get out of the all or nothing mindset
❣️One meal doesn't have the power to make you healthy or unhealthy
❣️You are worthy enough to feel beautiful and be in pictures at any weight

Do you feel guilty relaxing or indulging in food that isn't "healthy"?

You are so "good" during the week, but then the weekend rolls around, and you "totally fall off." You veg on the couch, order takeout, and tell yourself that you will "get back to it" next week. You feel like your starting over on your health and fitness goals every Monday, and you're OVER IT 🥴!

When Monday hits, you overcompensate by eating less and working out more. What if you could stop swinging between the two extremes?

The first step is believing that relaxing and working out are equally as important as eating vegetables and eating foods you love are equally as important. When you think that, your guilt goes away, and you stop overcompensating.

You start simply living...

🙏Honoring your health.
🙏Honoring your taste buds.
🙏Honoring your body with movement.
🙏Honoring your body with rest.

This is a crucial principle to my 1-1 coaching, and if this is something you struggle with, I would love to learn more about that. DM me "YES" if you want to see what it's all about.

3 Tips to Minimizing the Negative Self Talk in Your Head ✨✨

Can you relate to having relentless body hate and food rule chatter in your head? 🙋‍♀️🙋‍♀️

You are so not alone here!

This is one of the most important things you can focus on when improving your relationship with food and body.

When we don't silence these voices, we continue to hold ourselves back from being the healthiest version of ourselves. These thoughts are keeping you in a self-deprecating spiral where you can't respect your body and can't live a healthy balanced lifestyle.

How can you fix this:
🌈Label these thoughts as diet culture and not your own- its easier to stop them when you realize where they are coming from
🌈Talk to yourself in third or second person and coach yourself away from the thought (speak to yourself like you would a friend)
🌈Chose compassion over judgment with others and yourself

Which method sounds like it will work for you?

How long have you been searching for a diet that actually works?

We hear stories about our coworker’s dog walker who lost a bunch of weight because of this new diet, we have hope that could be us, and we run to try it starting tomorrow!

We may find some success for a short while, but then we can’t do it any longer, and our weight slowly creeps back up. We think, “oh man, that diet didn’t work for me; I guess I have to keep searching for the one that will!”

Sound familiar?

Most of us bounce from diet to diet, and let me tell you, it doesn’t have to be this way!

There is a world where you listen to your body and not an outside source like a diet; you find your body’s ideal weight, stop the fluctuations, and feel good about your eating habits and body.

HOW!?

My proven 4-step solution, The MOVE Method, teaches you to become an Intuitive Eater!

If you want to stop this constant battle with yourself, this program is for YOU 👏🏼👏🏼

Comment YES for more info on how to ditch dieting and finally find freedom with food 🥗🧇🥕🥨

Stop freaking about eating too many carbs 🥖🥖

Do you feel guilty about what you ate this weekend but ignore the fact that you stay up late, have a poor relationship with food, never hydrate, and have strong negative self-talk all day long?

We have to stop thinking that nutrition and how often we go to the gym are the only things that impact our health.

I feel like I am the healthiest I have ever been, but this is not the healthiest I have ever eaten or the most I have ever exercised.

The key?! 🗝️🗝️🗝️

I focused on my relationship with food, body, and exercise, which opened up time to focus on all the other things that promote my well-being.

What are you slacking on from chart two that you want to work on?

5 Tips to Avoiding Burnout 👇👇

Avoiding burnout can be one of the most important things you do for your health because you can't be consistent if you are burnt out.

Let's make this year different from years past. Typically, we go all-in in January, and by the time spring rolls around, we don't want to do one more squat or even say the word broccoli, RIGHT?!

How to change that:
❣️REST-like actually allow yourself time to do nothing and chill
❣️Properly fuel your body- eat up, don't restrict when you are hungry
❣️Practice self-care like a face mask, bubble bath, massage, or a cup of tea and a good book
❣️Get adequate sleep-turn off Netflix even when the show is that good and get some shut-eye
❣️Eat foods you love even if they aren't totally "clean"

Which tip are you trying next week?!

Find Ways To Get More Active 🤸🏽‍♀️🤸🏽‍♀️

We so often dread moving our bodies and I want you to challenge that! Most of us think this way because we think the only benefit of exercise is weight loss. I want you to decouple exercise from weight loss. Thinking that weight loss is the only benefit is totally short-changing movement and can make us feel unmotivated and resentful of exercise.

Move to FEEL GOOD. Notice your mood, notice your energy levels, notice how you are nicer to your coworker or partner, notice all the highs that you feel right away and focus on that!

Take every chance to get active like taking the stairs or parking far away or walking to the store!

I challenge you!! Who's in?!

SHARE this for the ladies in the back 📣📣📣 3 Tips to Make Peace with your Forbidden Foods ⬇️⬇️⬇️

Let's put those nights where we deprive ourselves of pizza behind us!

Deprivation has backlash, and the faster you realize that, the quicker you can unlock a life of health, balance, and FREEDOM where you give yourself unconditional permission to eat.

How can you get there?
⚡Let go of dieting, realize it has not given you the life you thought it would
⚡Eliminate the idea that foods can be good or bad (one food doesn't have the power to make you healthy or unhealthy)
⚡Pick one food you don't allow yourself and plan a day to try it and savor it then give yourself permission to eat it

It sounds a little scary, I know! I have been there. This is only one part of becoming an Intuitive Eater, and I can help you make this change and find food freedom.

My Intuitive Eating and Strength Training program, The MOVE Method, is accepting new clients for January. Want to learn more? Comment a "🌈" below, and I will send you a DM!

What type of healthy eating are you going after at the start of the New Year?

The type where you restrict, control, and overthink, or the type where you release control and get back to your innate ability to find balance with your eating?

This is harder than it sounds, and I know that having gone through the transition myself. BUT don't worry, because I can help!

Intuitive Eating is not about eating whatever you want and only eating junk. It's about eating whatever you want and getting to a place where that becomes a healthy balance of all foods, including lots of fruits and vegetables.

This is one of the main topics covered in my program, The MOVE Method. You will walk away from the program with a new definition of healthy. One that is balanced, sustainable, achievable, and feels good for your body AND your mind,

Want to learn more? Head to the link in my bio to book a discovery call. It's free, no strings attached, and you can learn more about me and the program before deciding.

Can I help you transform your relationship with eating, working out, and your body? 🍪 Double tap & read below to find out how...

My 12-week 1-1 Program, The MOVE Method, offers you the knowledge and strategies to finally heal your relationship with food once and for all!

I have helped many women STOP
🛑feeling guilty after eating certain foods
🛑the all-or-nothing mentality
🛑the self-sabotaging
🛑under eating and overeating
🛑hating their bodies
🛑obsessing over calories and carbs

& START
✅being consistent in the gym because it feels good
✅feeling strong
✅finding balance with food
✅respecting their bodies
✅LIVING A FULFILLING LIFE that isn't controlled by dieting

Do you want to see results like Danielle? DM me "READY" for a special offer on my program!

This really happened when I was at the peak of my dieting. A male made that comment to me and I stopped in my tracks and thought how my free time was spent thinking about something so different. ⠀⠀⠀⠀⠀⠀⠀⠀
What I have learned since this moment:
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👉Thinking about food all day was not a product of being "obsessed with food" like I thought I was, but a product of undereating and being unsatisfied by what I was eating. ⠀⠀⠀
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👉Thinking about how to avoid getting fat was a product of not accepting my body as it is and focusing on how I could look like other people. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If food and body-conscious thoughts are taking up brain space for you, let me let you in on a little secret... it doesn't have to be that way! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
There is a world where you don't think about food until it's lunchtime and you are hungry and a world where you don't walk past a mirror and think negative things about your body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I know... I wouldn't have believed that either, but I can tell you I have made this transition along with many of my clients.⠀⠀⠀⠀⠀⠀⠀⠀
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Drop a heart in the comments if you are ready to learn how to make this transition and stop those thoughts once and for all.

💕

Are you meditating? Took a story poll and 50% of you said you were interested so KEEP READING on how the F to get started...

Meditation is simply sitting still, focusing on your breath, and when you lose focus start again.

How to get started:
✨Start with 5 minutes a day and then work your way up
✨Try doing it in the morning to start your day right, but anytime is better than not at all
✨Use an app like Headspace, Calm, 10% happier, etc- you can bounce through these free trails and then decide if you want to pay for one
✨You can also search "high vibrations" in Spotify, put on one of those playlists, and set a timer for 5 minutes
✨You can also sit in silence and set a timer for 5 minutes

Try out these different methods to see which one you can be consistent with. I switch between all of these and use the Tone It Up app as I am a subscriber for workouts.

You will notice an improved mood right away, but the true long-lasting benefits come after you have been consistent with it. I promise you WILL NOT REGRET getting started on this journey 🧘🏼‍♂️🧘🏼‍♂️🧘🏼‍♂️

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You enjoyed a nice meal with your family… there is no reason to feel guilty about that.

No need to try and burn off or “make up” for what you ate yesterday and you definitely don’t want to swing the other way and restrict today. This will only make you overeat again later on. Try and find peace in all the goodness that happened yesterday and focusing on loving your body by moving and fueling (even with leftovers and pie).

If Aunt Karen says ONE F*KING THING, you show her this post 👏🏼👏🏼

I am SO THANKFUL for Intuitive Eating. This holiday used to look a lot different for me and being able to go into this day stress free is a beautiful thing. Enjoy your day today, stay connected to what you are eating, and don’t overthink it!

Love you all 🤍🤍

📣 Our bodies are so much more than our weight 👇🏽 DROP A YES IF YOU AGREE!

When I started focusing on what my body can do for me instead of how it appears, I...

👌🏼Increased strength in the gym
👌🏼Am more consistent with my workouts
👌🏼Get active because it feels good, not because I have to
👌🏼Am more confident
👌🏼Have a more positive outlook on life

Don't let negative self-talk hold you back any longer. When a negative thought comes into your head, rewrite it to be a more logical and accurate thought.

💪

Are you sick of trying to lose weight, accept yourself, and find balance with diet and exercise while not getting the results you want?

So many of us set out to lose weight so we can finally be happy and accept ourselves, but in order to reach that goal, we compromise our lives and our relationship with food, exercise, and our bodies.

As someone who was stuck on the diet and 'trying to be thin' hamster wheel for years and is finally off, THIS IS THE WRONG APPROACH.

I coach clients every day who struggle with an all-or-nothing mindset, who will try anything to be thin, and who prioritize being thin over being healthy. I help them find balance, accept their here and now body, and focus on finding healthy habits that don't compromise life but ENHANCE it.

Our society so often conflates being thin and being healthy but if you are losing weight or trying to lose weight at the expense of your relationship with food, you are not being healthy.

Are you sick of trying diet after diet and still not seeing the results you want to see?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You hear about a diet that totally worked for your coworker's friend and jump to try it only to "fall off" after sometime and curse yourself for not being able to stick to it. This leaves you feeling defeated, guilty, and like there's no hope until you hear of another diet and think "okay, this is totally the one!".⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you are like 🙋‍♀️ right now, you are not alone! Let me tell you... ITS NOT YOU, ITS DIETING 👏⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What you really need is:⠀⠀⠀⠀⠀⠀⠀⠀⠀
🗝️ A great relationship with food where there aren't labels, there is only food.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🗝️ A guilt-free life when it comes to what you eat and how much you eat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🗝️ A proven solution to overcome years of society's pressure to look a certain way and eat a certain way. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Diets don't work and they don't work for very specific reasons. THERE IS A BETTER WAY!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Imagine a world where:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🥑 You wake up and choose what to eat based solely on what you want and what will make you feel good. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥑 You love your body and you never feel the need to diet again.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥑 You don't feel stressed at the invitation to go to dinner because you know you will get to enjoy your meal with zero guilt.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is where my 4-Step MOVE Method comes in. This is my one-on-one coaching program that teaches you intuitive eating and an exercise plan that focuses on building strength and seeing what your body can do for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ditch dieting FOR GOOD! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⭐DM me "ready" if you want in!⭐

💕

When deprivation is high, guilt is low, but on a seesaw what goes up must come down...

Just like seesaws go up and down so do your levels of guilt and deprivation when you put restrictions on what you can eat.

When you are sticking to all your rules and being really "good", you don't feel guilty at all, but your body and mind do feel deprived. You might not notice it at first when you are in diet euphoria, but when all that restriction builds up and you can't take the feelings of deprivation anymore, you give in to your cravings.

At this point, deprivation drops, but guilt goes up. You may let yourself not feel deprived for some time, but eventually, you can't handle feeling guilty all the time that you go back to depriving.

You can see the seesaw just bounces back and forth over and over again.

How to stop it? Deprivation is going to have to get up and leave so that guilt can't play anymore.

3 Reasons to Stop Making Deals with Yourself on What you Eat 👇👇

Raise your hand if you find yourself thinking things like:
I'll eat this now and then just eat a small dinner
I am going to limit what I eat today since I know I am going out to eat later
I ate too much yesterday, I need to eat as little as possible today

🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️

I see people on Instagram talking about food like they talk about finances. For example, saying things like "I budget for a meal out" meaning they try to eat less throughout the day to make up for what they might eat while their out.

Making deals with yourself and food can be detrimental to your relationship with food and here is why:

1️⃣ You are listening to outside rules rather than your hunger and fullness cues
2️⃣ You are depriving yourself which sets you up to overeat later on
3️⃣ You set yourself up to feel guilty if you don't stick to your deal

Internal cues > outside rules 10/10 times. You want to set yourself up to listen to your hunger and fullness cues, not try to trick them or make a deal with them.

Move that body 👏🏽🍑 4 Tips to Make Exercise More Enjoyable 👇👇

Most of us think the main or only benefit of working out is weight loss.
We often base our decision to workout on if we feel we need to lose weight.

We gotta change that!

Let's decouple working out and weight loss because it minimizes the benefits and ends up being a poor motivator.

I want you to WANT to move and not feel like you have to (even though you kind of do 😜) so here's some tips to make that happen:

👉Choose movement that you enjoy
👉Know that any movement is good movement- you don't have to go for an hour and walk away dripping sweat
👉Plan movement with a friend
👉Fuel your body so you have energy to move

TELL ME... which tip will you try?

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Get out of the all or nothing and go for the gray!

Being stuck in an all-or-nothing mindset sets us up to have these peaks and valleys of emotions. Yes, feeling flipping fantastic is great, but usually, it's followed by feeling totally bad because what you were doing to feel flipping fantastic wasn't sustainable, and then you feel like a failure.

We want to feel more neutral when it comes to our health. When you have a balanced approach to your health, you don't feel like the greatest person on the planet because you worked out and had a salad, but you also don't feel negative when you take a day off from the gym and eat pizza.

Go for the gray, get out of black or white thinking!

💕