rd_margo

When ur going to the beach this weekend and feeling ~confident~

How many times have you told yourself you need to get “beach ready”?? Or put on your bathing suits and wanted to cry??

Been there, sister.

But not this year! This year I’ve learned a lot. A lot about how to eat and how to think. I talk a lot about making metal shifts in the way you think about food - the physical stuff will follow.

You just have to stop overthinking it. Eat filling and nutritious food (stop focusing on restricting), time your meals to support your metabolism, sleep, manage your stress...all of these things go a long way!

I’m starting another round of 1:1 counseling April 12th! Send me a DM if you want in.

What’s everyone’s vacation plans this year?? 👇🏻

Another client win! 🥳

First we focus on mindset shifts + building better habits, and then the rest will follow.

My DM’s are open! Spend 4 weeks with me and I’ll show you what I mean 😉

Let me explain...

How many times have you reached your body goals and still haven’t felt satisfied? Or how many times have you looked back at pictures and thought “I wish I had known how good I looked then...”

I hear this ALL the time and I’m guilty of it, too.

How long are we going to be trying to look a certain way? How long til we love the body we have or feel proud of how far we’ve come?

Make your goals. Reach them. And feel PROUD.

This summer we are going to look great and believe it, too! ☀️

Who’s in??

From my client who is KILLING IT! We are in week 3 and making some major mindset wins 🤍

I’m taking a couple more starting March 15th! What’s included:
• Daily email check in’s
• 1 virtual session/ week (4 total)
• Resources such as shopping lists, dining out guide, etc.

You can lose fat + reach goals WITHOUT restriction/ dieting. You just have to make conscious efforts to fuel your body in a healthy way. Food freedom is the goal!

DM’s open. :)

Just got done scrolling through a celebrity’s Insta swearing by their detox tea and y’all I’m TIRED.

You know what the secret is to products like that?? Diarrhea. Sorry but that’s the truth.

DON’T BE TRICKED INTO THINKING THIS IS THE WAY.

There is simply no healthy and sustainable way to drop weight that quickly (and it’s not fat you’re losing).

It takes time and consistency. But it’s worth it. How long are you going to be chasing your “goal weight” by trying all these quick fixes??

Tbh in the years you’ve taken to try every diet out there, had you started with something sustainable in the first place, you could be at your goal right now. ☕️

This is your sign that is for you! The party starts March 1 👏🏻

STOP DIETING FOREVER.

Link in bio. “MARGO” for a sweeeeeet discount.

Only a few days left!

Save for later! These are 5 things I highlyyyyy recommend including in your diet...especially if you like E A S Y 🤩

Justin’s makes packets of almond butter that are sooo good and easy to take on the go! We love a snack of healthy fat to keep us full 😋

So many protein powders out their are highly processed...I choose Vital Protein’s collagen (18 g of protein) and add it in my coffee in the morning ☕️

If I consider anything a miracle food—it’s chia seeds! They have high amounts of protein, fat, and fiber and can be added to anything. I carry them in a little container!

Primal Kitchen is the GOAT. Hard to find salad dressings without inflammatory oils and highly processed ingredients. These are clean and delicious 😋

Wasa crackers....if you follow me you already know 😉 refer to my recent post about Wasa!

What’s on your list???

Ate and drank my way through my old college town this weekend!

You gotta make room for fun 🤩

Drinking water + planning my meals this week. Back to business as usual!

There’s no more “starting over” on Mondays thanks to 🔥

Link in bio. March 1st baby!!!!

😂😂😂 all jokes aside, I understand the confusion! The number one question I get asked is what I do in the hospital as an RD, so let’s dive in...

There ARE dietitians that work in the kitchen—food service RD’s. Part of their job is to plan menus and ensure they are following guidelines. There’s different diet orders for patients with certain conditions that have quite a few restrictions. For example, a Renal diet limits sodium, potassium, and phosphorus for patients who have kidney issues! So an RD who works food service will make sure the Renal diet follows this. That’s a very simplified explanation!

My job as an acute care dietitian is mainly education! I see patients with heart failure, COPD, stroke, malnutrition, etc. I give a lot of education (like low sodium diet for heart failure) and also monitor how they’re eating in the hospital! I can recommended supplements or nutrition support if needed (my hospital doesn’t have order writing privileges for RD’s 🙃).

The main thing I want people to know—nutrition plays a huge role in health outcomes!

What questions do you have about being an RD??

The same people that do marathons on Thanksgiving. Could not be me! 🙅🏼‍♀️

Thank you for my gift!

If you haven’t caught on, Wasa crackers are a staple in my diet...

So why do I love them?

1. There’s so many yummy combos that can go on a Wasa cracker! My current fave is almond butter and mashed raspberries 😋

2. Clean ingredients! Lots of packaged crackers out there are very processed 🙅🏼‍♀️ these are perfect when you need a crunch but want to keep it clean!

3. FIBER 🙌🏻 there’s 3 grams per cracker...if you follow PHFF these are perfect! Not to mention, since there’s 8 grams of carbs and 3 grams of fiber...there’s only 5 grams of net carbs (aka you would have to eat a lot to count as a starchy carb!)

Anyone else love Wasa??

No sweetie nooooo 🙅🏼‍♀️

MAKE ROOM FOR FUN.

That’s what week 3 is all about in 🤩

We’re making sustainable lifestyle changes...which means you have to learn how to go off plan sometimes!

When I know I’m going to be indulging, I do these things:

1. Lighter carbs during the day if I know I’ll be drinking.
2. I DON’T skip meals. I keep them PHFF. But if I skip a meal I’ll likely get drunk and eat something sh*tty later 🤣
3. WATER WATER WATER
4. 12-13 hour fast and get my movement in the next day

What fun things are you doing this weekend???

Someone asked for more ideas for crackers and here ya go!!

For those that haven’t discovered the magic yet—Wasa crackers are a staple in my diet.

They’re high in fiber + don’t count as a starchy carb (unless you eat 4-5 of them lol—but trust I am full around 2-3).

You can find them at any grocery store, too! We love

My current fav is mashed avocado + turkey...I eat every day for lunch 😋

What’s your fav Wasa cracker combo??

“I’m eating more than ever and still losing weight.”

Hell yeah, sis!

Diet culture has taught us restriction. We cut calories, avoid our favorite foods, focus on the scale, and so many more unsustainable practices.

This leads to the vicious dieting cycle that many women are trapped in.

But is breaking that cycle.

We focus on fixing your metabolism with sustainable practices and EDUCATION about what food does in our body.

2000+ women (and a some men, too!) have gone through this program and seen success that lasts!

And I want you to be one of them. You have until midnight to sign up for January—we start TOMORROW.

Link in bio. Use “MARGO” for $100 off.

2021 is gonna be your year baby!!

EAT FOR FAT LOSS.

That’s what Metabolism Makeover is all about 🤩 increase your metabolism without decreasing your calories.

How?

Focus on protein, healthy fat, and fiber at every meal.

No more diets. No more “starting over” on Monday. No more food anxiety.

We open on NYE for the last time before we start on Monday. Link in bio.

Let’s get after it in 2021!!

This time last year and what a year it has been...

- graduated with my Master’s
- took 3 tries at my RD exam (it happens ppl) but made it!!
- survived quarantine
- started a new job
- moved
- became a Metabolism Makeover coach

and let me tell you it has not been an easy year (for anyone)!

One thing I’ve learned this year and want to practice more of in 2021 is not to always be looking for the next thing. Always growing...but still being present.

We often get caught in the mindset of “when I have ____, then I’ll be happy” but when we reach it (more money/ a new job/ a nicer house) there’s always something else.

Learn to embrace that there will always be struggle no matter what stage of life you think you’re in—it doesn’t go away with success.

What are some things you accomplished this year??

Lol not meeee 🤷🏼‍♀️

I’ve def been that girl—I thought brushing my teeth after dinner would keep me from snacking at night (one of those stupid “tips” diet culture teaches us).

A lot of women tell me they have a problem snacking before bed. Here’s two tips:

1. Take a look at what you eat during the day. Are you having snack-sized meals all day long? You’re probably not eating enough, and by the time you get to bedtime...you’re hungry (cue the munchies).

2. You’re probably on the blood sugar roller coaster and your cravings are heavy. Eat PHFF at each meal so you’re satisfied for at least 4 hours between them—keep your blood sugar steady all day!

Any other silly “tips” diet culture has taught you??

Hello. Happy Sunday. Here’s your reminder to sign up for January Metabolism Makeover by midnight tomorrow!

3 reasons you should sign up ➡️➡️➡️

1. You’ll never have to diet again.
2. You’ll be able to lose fat without cutting calories (and keep it off).
3. You’ll say goodbye to food anxiety because we teach you everything you need to know...you can just...eat...like a normal person.

I want to change your life—because I’ve been there.

Link in the bio + use “MARGO” at checkout for 50% off 🤩

IT’S LIVE. Link in bio. Promo “MARGO” for 50% off.

Do Metabolism Makeover with me in January and stop dieting forever!!

Oh and the best part? You’ll get access to everything early.

4 meal plans from this past year, Metabolism Makeover, and 1 month of M3.

Let’s do this!!

The difference between these two pictures is not dieting.

Read that again. NOT. DIETING.

The picture on the left is from July/August. I had no consistent sleep schedule. I was majorly stressed trying to find a job. I wasn’t working out a ton, usually just riding the peloton. I was definitely tracking my food in MFP. My cravings were out of control—had binges every now and then.

The right picture is from this past weekend. I have a very consistent sleep schedule—7 hours every night even on weekends. Still stressed lol but am managing through going back to therapy, listening to podcasts, and going on walks. I’m working out more consistently, incorporating different kinds of exercise—and walking on days I don’t feel like it (which is okay!!). I’m intuitively eating, following PHFF, and limiting processed food—haven’t felt the need to binge in a while.

Some of these changes happened organically (like getting a job and needing a consistent sleep schedule), but the rest were really through my training! Even I learned so much and I’m an RD!

We can always evolve and change our ways of thinking when we become more educated. It’s called growth!

3 days until the MM cart opens up. Trust me, this is something that will change your life. Get on the waitlist in my bio!

Orrrrrr say no to diets forever! Say yes to + the magic of PHFF eating.

Okay let’s review, PHFF stands for protein, healthy fat, and fiber. It’s a way to remember the 3 important components to every meal you eat!

PHFF works by controlling blood sugar. Steady blood sugar keeps you in fat burning mode + keeps away those cravings.

PROTEIN: very filling, builds and repairs our muscles (the more lean muscle mass—the more we burn)

HEALTHY FAT: filling and keeps you full for hours, keeps your hormones happy which is also v important for fat burning

FIBER: bulky and fills our stomachs (which keeps us full), found in fruits + veggies + whole grains which have a lot of other healthful qualities

What’s your fav PHFF meal right now? Mine is wasa crackers with avocado and turkey 😋

Here’s some food for thought for your Thursday night.

I listened to a podcast that talked about how when men become more powerful and successful, they also become more likable. However, when a woman become more powerful and successful, her likability decreases. I can’t say I find this surprising, but wow. I’ve been thinking about it a lot.

This goes to show how society has inherently structured the “role” of a woman. And I’m not 100% blaming men here because women do it too. How come when we see a woman who we perceive as more beautiful, thinner, successful, wealthy, etc. we kind of...hate her...even if it’s just for a second?

Women are taught to be polite. Women are taught to be quiet. Women are taught to take up as little space as possible. Women are taught not to be outspoken.

So when does this become a barrier to success? Probably when she is perceived as a bitch rather than a boss. So she’s quiet. She stays where she’s at.

Being polite fails women. Being polite is how assault gets translated into a “misunderstanding” (but that’s a whole other topic). Being polite stands in the way of opportunity when someone else is willing to fight.

So here’s to the boss ladies out there and here’s to those that are still finding their voice. Women are pretty incredible 🤍 I seek to support + help women any way I can!

Women support women! Drop your favorite boss ladies in the comments ⬇️⬇️

Boy, has it been a Tuesday. In the spirit of transparency and vulnerability, let’s chat about mental health.

A few things in my life are not quite where I want them at the moment (a feeling most people probably have living in the dumpster fire called 2020):
1. Since COVID happened, I moved in with my parents to save some money (and pay my credit card debt 🤦🏼‍♀️) until I can afford to live in ATL by myself.
2. This means I’m further away from some people I love.
3. I’m also further away from my favorite gym and workout (my therapy).
4. Turns out lots of driving is mentally exhausting to me.
5. Work stress is just real right now.

Most of these situations I can’t really control. I spent most of my day angry and frustrated about these things. I even had a good cry (sometimes ya just have to).

In times like these, I can’t always pull myself out of a chain of negative thoughts on my own. So I’m going to try and focus on the things I can control:

1. Avoiding things that don’t help. I like to take naps when I’m anxious, but I usually wake up feeling worse.
2. Giving my brain some help with a serotonin boost (aka exercise). No matter how much I don’t want to do it—knowing it’ll have a huge impact on my mindset.
3. Remembering my situation is temporary.
4. GRATITUDE. There’s so much I have to be thankful for, including having the option to stay with my parents.
5. Talking about it. Going to therapy or venting to a friend always helps me.

Growth happens in times like these. Time to embrace it. LIFE IS BEAUTIFUL.

It’s something we should allllll be getting more of!

Non-Exercise Activity Thermogenesis is an important part of a healthy lifestyle + great for fat loss 💁🏼‍♀️

This is all the activity you do in your every day life that increases the metabolism—it doesn’t include exercise!

Some examples of NEAT movement are things like taking the stairs, walking, cleaning, shopping, cooking, etc.

My goal this week is to go on 2 walks! Sounds very simple, but I rarely feel the motivation to go on a walk—I’m the kind of person that needs a tough workout to feel like it’s worth it. NEAT movement says otherwise!

What’s your favorite way to increase your NEAT movement? ⬇️

I went on my first diet at 11 years old. ​

I started calling myself “fat” at 8.

You see, my negative relationship with my body started very early. For years, I’ve been on a cycle of weight loss and weight gain. Never happy with myself—even when I was “skinny”. There was always more work to be done.

Diet culture is dangerous. It’s unhealthy. And it’s not sustainable.

I have done it ALL. I’ve cut calories, eliminated carbs, done weight watchers, counted calories (hello MFP), tried all the diets, fasted, the list goes onnnnn.

And eventually I burned out.

Can you relate?

It sucks.

So how did I get here?

I learned what really works. And it goes against everything diet culture has taught us. That’s why I’m so passionate about being a MM coach. Because I get how rough the cycle is, and I want to break it for you too! Food freedom and feeling truly happy with yourself is priceless.

Just get on the waitlist! No commitment right now. You’ll just be the first to know when it opens up (and we have a Black Friday deal coming 😉). Link ⬇️

https://margo.krtra.com/t/8EDetdQgh1Za