AMP Nutrition Coaching

In a funk? A really discouraging feeling, isn’t it?

It still happens to me, even after all these years of knowing what I SHOULD be doing.

A 5 minute action is a perfect way to get started!!Motivation is created from actions.
It doesn’t just magically appear. With one small action, it has a tendency to create a positive chain of events, or momentum, that moves you forward!

Your 5 minute walk might turn into 10 minutes.
Learning one new exercise could turn into learning two.
Finding a new recipe might turn into finding three.

But guess what? Even if it doesn’t turn into more, at least you did something.

If you’re feeling stuck, try one of these 5 minute actions or come up with your own that’s relevant to your situation!! It’s ONLY 5 minutes—you’ll be so freaking happy you did.

Get them involved.
Let them watch you.
Tell them how great exercise is for their body.
And then model it.

Even when it might feel very inconvenient🤣

My workout was far from as productive as I WISHED it would be.

Between dodging toddler hands, feet, and head as she weaved around my legs to her “needing” something every (what felt like) 3 minutes.

But I did it. Got it done. With her right next to me.

I gave her some weights to play around with like mom was. It was actually super cute to watch her attempt to mimic my movements and lift the free weights 🤣

Teach and show those little girls (and boys, too!) that being strong is important, especially for this crazy world they’ll be in someday🥹😁

The AMAZING journey of this client…I am just amazed🥹👏

“There are not enough words to describe the experience I had with AMP Nutrition/Anne, and how it brought me to have so much success on my journey.  I am 6 months out from my initial start date with the program and although I had only done it for 3, I continued to use everything I learned during that time.  I am now 50 pounds down, so much more in shape, and feeling like a literal new person.  I still share with her to this date, my milestones.  I have her to thank for FINALLY helping me gain the motivation to bring myself back to life again.  I would recommend her and her business to anyone!  You cannot go wrong!”

“What’s up?” I asked my client at their check-in today.
“Well, my weight!” She responded.

“Good one” I thought. Definitely made me laugh😅

Later that day I zoomed out to see the bigger picture of her progress.

It wasn’t linear.

Progress isn’t linear.

It’s up and down. Back and forth. Sometimes it’s on, sometimes it’s off.

Here is the weight graph from said client.

Up and down. Up and down. Up and down. NORMAL.
BUT can’t you see?!?!
It’s slowly but surely moving down…down…down…in the bigger picture.

Remember where you’ve started AND how far you’ve come. You deserve that.👏

No restrictions.
No “you can’t have that.”
No bs diet.

Slow and steady wins the race.

Message me if now’s YOUR time. Let’s chat and get to work 💗

get allllll the information at ampnutritioncoaching.squarespace.com ‼️

anything you’re curious about that I haven’t touched on? Message me directly here, or contact me through the site🤩

FOOTBALL SUNDAY!

A little snacky spread for the afternoon🤩
not pictured : sweet meatballs in the crockpot & allllll the chips/dip 🤤

Wondering how to make choices that align with your goals on days like these?!

IF YOU TRACK MACROS:
👉🏼 start by thinking about your day as a whole—breakfast, lunch, snacks, dinner or your typical meal pattern
👉🏼 look ahead and anticipate the kinds of foods you really want to enjoy
👉🏼 pre-log your food and portions to get an idea of what you’re working with, adjust as necessary
👉🏼 make a plate of food to sit and eat, rather than mindlessly picking at snacks and then guessing how much you ACTUALLY ate
👉🏼 choose a variety of food groups

IF YOU DON’T TRACK MACROS, but rather eat intuitively—focus highly on:
👉🏼 your fullness & hunger cues
👉🏼 eating slowly & enjoying each bite
👉🏼 making your plate of food so you’re not lingering around the snack area & potentially mindlessly grabbing handfuls/bites
👉🏼 for added support, keep a daily food journal of the foods you eat as you go to help keep you accountable of food choices & portions

Thinking about getting more support/information/overall HELP figuring out how to accomplish all of this without feeling like you’re drowning or all alone? I can help you solve the issues and get the answers that work for YOU.

Story time❗️

It’s 1pm.
The only “food” consumed since waking:
2 coffees, 55oz of water, and a double protein shake.
Busy day, poor planning.

Go to the cupboards looking for a quick fix. Chips. Ramen noodles. Mac and cheese.
At this point, cereal for lunch would have been beautiful.

Eh.

Look in the fridge. That poor, sad spinach and spring mix blend that hasn’t been touched in days. The cucumbers, tomatoes, and yellow peppers from the garden that are about to rot in the crisper 😅

I’ll make a salad…..I GUESS😐
Added some feta I had on hand, along with sunflower seeds and a little balsamic.

This salad wasn’t necessarily what I “wanted” at the time. Far from, actually.

I also knew I was hungry and desperate—I could have plummeted myself into a junk food coma simply because I WAS HUNGRY.

This meal was far from the protein goal I would have hoped, but…it aligned with my goals MUCH more than alternatives and I felt 100x better after eating it.

This, right here, is the reality.
You’re rarely going to be 100% on it, everyday.
⬇️⬇️⬇️⬇️

“If a bear is chasing you, it doesn’t matter how fast you run. You just have to be faster than the slowest person.”

So do 25%. 50%. 70%. 90%.
Regardless, no matter how you slice it, you’re already doing better than before.

And you’re outrunning that bear.

Message me—let’s talk about what I can do for you!

I will share this time and time again.

It really comes down to this kind of assessment, planning, and action.

If you need accountability or help breaking down YOUR specific steps, reach out and let me know!
Sustainability is the ultimate goal.

I can make the process a lot easier on you/for you 😁

FOOD.

It brings us together.

We often enjoy eating most for the purpose of occasion & socially.

We gather and eat at weddings, funerals, cookouts, birthdays, as a family at the table…hell, even as a family on the couch in the living room watching football on Sundays.

We may bond and talk over Uncle Jim’s seafood chowder every Christmas, or smell homemade cinnamon rolls and think of Mom.

Food connects us.

And, our food choices are influenced by the company we keep & the environment we’re in. It all goes hand in hand.

You can only imagine how excited and thrilled I was to experience authentic Greek cuisine and wine.

To learn about the recipes and ingredients, the work that goes into the meals and preparation, talking with those local to Greece about it…and even better, connecting with my husband over these amazing dishes.

A few pictures of some delicious meals we enjoyed.

Excuse me while I try and recreate them ALL at home
😅😅 wish me luck

HAPPY FRIDAY! ☀️🏝️🌊🏖️

You can catch me on the boat and the islands this weekend, with my sweet fam & the best of friends.

As always, I’ll be here for all your nutrition wants and needs— just shoot me a dm!🤩

PROTEIN FRIDAY! 🤩

kidding, everyday is a protein day 😅

Whipped up this Raspberry Protein smoothie this morning and man, it was soo freaking good.
Completely recommend giving it a try!

Slide for all the details!
Mix in a blender of some sort, and add a little crushed ice😋

Switch up the outlook. It’s proven to work.

Let’s go from this:
“I’m going to eliminate carbs”
“I shouldn’t eat all of those calories”
“The less fat I take in, the more fat I’ll lose”
“I’m done drinking soda and completely taking away dessert”

⬆️ this puts unrealistic pressure on yourself that can be hard to commit to.
It comes with shame, guilt, negativity, and ultimately frustration.

And shift thinking to this:
“I’m going to add a 5-10 minute daily walk to my routine”
“I could use more colorful vegetables in my daily diet”
“An extra serving of protein a day would be beneficial”
“I’m going to go to bed 30 minutes earlier tonight for more rest”

⬆️ this, on the other hand, comes with self-empowerment, small wins, confidence, realistic expectations, and positivity.

And THAT’S where to start, friends.

Bottom line for beginners: look at the good you can add, and worry less about the bad you could get rid of.

Need more support?
That’s what I do.
No application process or b.s. you don’t want to deal with.
Just shoot me a message.

fad diet : a trendy dietary pattern known to be a quick fix for fast weight loss or health improvements.

I use the word “work” fairly tightly.

A “diet” is not sustainable long term. They just aren’t.

👉🏼 they tend to put unnecessary pressure and power not only on the food experience itself, but also singles out certain food groups through harsh restrictions.

👉🏼 diets can promote unrealistic expectations.
For example: “lose x amount in 2 weeks!” along with eating time limits (fasting restrictions) and again, certain food group elimination or extreme decrease.

I’ve heard it over and over again.
“It worked really well while I was following it!”

Doesn’t count, sorry 🥲
What that screams to me is…it didn’t work. If it isn’t working long term, it isn’t working.

So why are fad diets still a thing?
Because they CAN work, and most likely WILL work—either short term, or until the individual cannot bare to do it anymore due to the crazy amount of “don’ts”.

What does work for long-term weight loss?
A well rounded diet that includes allllllll the food groups that your body not only craves, but NEEDS.
Yes, carbs actually assist you in the weight loss process.

You do not need a “diet” to lose weight (or fat). I promise you.

In the end, it’s about finding what works for you.
You want the dessert? The freedom to go to a restaurant without worry or anxiety? A fun night out drinking and apps with your friends?

Yep.
You can do that.
But first, you need a little plan.
That’s what I’m here for. So let’s make one!

Shoot me a message for more info and free consult🤩

hey hey!

I’m Anne Pope— founder & coach of AMP Nutrition Coaching🤩

Born and raised in Maine, where I also earned my degree in Human Nutrition & Dietetics from the University of Maine in 2016!

Since then, I’ve earned certs for nutrition coaching — a huge one being Precision Nutrition Coach L1.

Now, AMP Nutrition (aka: me😂) is based out of eastern North Carolina where I help women lose and manage their weight by teaching them simple and effective nutrition methods that work for THEM.

I’m talking, actual relevant, small actions that can deliver them straight to the overall goal.

My favorite part of nutrition coaching is finding the easiest, most sustainable route for you to get where you want to be with your weight and health goals.

It’s like a puzzle with each individual person—and together, we figure it out.
And it works.

So, thank you for being here!

For all your nutrition needs, I got you.

Let’s set up a free consult and talk about your goals!

And… if you don’t know your goals…we can figure those out together, too.
dm me for alllll the info goodies.

‼️$250 off THE WEIGHT LOSS REVOLUTION program all of May ‼️

So you’ve completely botched or fizzled out with your weightloss/nutrition endeavors. Congratulations!

No really, I’m serious.

Gold star for you 🌟

Not only did you try and make a choice to start, but you’re even luckier to find out what might not have worked well for you and what to do NEXT.

This is an IDEAL opportunity to reflect on the what, why, and how.

Resilience comes from making mistakes.

It comes from challenging experiences that don’t always go as planned.

Learning as you go. Determining the obstacles. Establishing boundaries. Coming up with solutions.

Where do I come into play in this whole thing?
💫 I help you get on a track that is manageable & makes sense for YOUR lifestyle by teaching you nutrition strategies that are actually relevant to what you want and need.

If you feel like you’ve tried it all; from restrictive dieting to attempting to out exercise your inadequate eating
OR
You don’t even have a freaking clue where to start in the first place — I can help you.

1:1 nutrition coaching • dm to connect & get started tearing up your goals 🤯

p.s. huge discount still running on THE WEIGHTLOSS REVOLUTION program ‼️

STARTING TODAY for the month of May‼️

This program is for you if:

You know it's time for a change.
You're sick of your own excuses or reasons for why you shouldn't.
You're struggling to lose weight and don't know where to start.
You're a busy stay-at-home mom that needs nutritional guidance and accountability.
You want to reach a healthy weight but are having trouble sticking with it.
You're sick of extreme, strict, unrealistic diets that aren't sustainable for the long-term.
You want to learn daily habits & practices that keep lasting results.
You're a boss woman who wants to stay on track but your work schedule makes it difficult.
You're looking to overcome emotional eating, but still enjoy all the foods "responsibly" without giving up entire foods or food groups.

If any of those scream at you 👋🏼

So how do I help YOU?!

Give/teach you the tools and knowledge to build practices & actions that you can use to actually lose weight, plus keep it off.
Work on mindset & attitude shifts for a positive outlook on the weight loss process (which is necessary for better results that last).
Support you & encourage you to support & encourage YOURSELF.

Shoot me a dm, lady —I’d love to know you 😏🤩

MEAL PLANNING/PREP‼️

Why is this important?

Let me ask you—
How many times have you opened your refrigerator or pantry and been like:

A. There’s nothing to eat in here
Or
B. There’s nothing READY to eat in here

Both scenarios suck. Been there.
You either don’t have enough food for the week due to lack of organization and planning
OR
You have so much food and ingredients but zero plan and little intention for it—like when to cook it/eat it.

I’ve watched so much produce die a sad, slow death in my refrigerator crisper. Why? Zero f*cking plan or lack of follow through.

When you have a game plan — you’re soo much more likely to make the right choices that align with your goals.

That might mean:
Finding & sorting 5-6 recipes for dinner, a few for lunch, and a few options for breakfast.
Creating a grocery list by looking at the recipes and determining what ingredients you need that week.
Grocery shopping on a specific day weekly; like Sundays.
Filling out a dry erase board or even a piece of paper outlining meals for each day of the week.
Thinking ahead to what needs to be thawed from the freezer or prepped ahead of time.

It can feel overwhelming.
Doesn’t have to be, though!
You just might not have to see that poor produce & money rotting at the bottom of your refrigerator anymore.

We can make a plan together.
DM so we can chat! We can go from there🤩

AYYY, let’s do a summer kick-off!!!

The whole month of May, THE WEIGHTLOSS REVOLUTION (our most popular program)—is $250 off!

This program is 100% client centered. I won't tell you WHAT to do, I'll show you HOW to do what you are looking to achieve.

What do you get?
12 weeks with me-
•Weekly video sessions for check-in/progress check
•Tailored nutrition plan based on your desired outcomes
•Unlimited support/access to me for questions
•Nutrition education i.e. portions, mindful eating, rest & recovery, water intake
•Meal planning guidance/grocery shopping support & suggestions
• Recipe Pack with over 50 macro-friendly recipes!
•Food log tracking assessments
•Built in hype girl, biggest fan support/teammate, accountability partner, ear to listen, friend

This is seriously a perfect opportunity to try it out together if you’ve been on the fence!

Where to start now? Shoot me a DM! I can hook you up with alllllll the program info goodies & details 💪🏼😎

brand new HIGH PROTEIN recipe pack 😎
added to our already crazy amount of resources available!

over 50 recipes, ranging from allill the meals to smoothies.
small peak of a few of these beauts😍

dm for more about getting your hands on these recipe packs!

consider these to be the aspects of the coaching itself.

what isn’t mentioned below:

friendship and someone to lean on.
a hype girl that really gives a s**t about you.
a 7 am text saying “I’m so proud of you and all you’ve accomplished.”
REAL conversation about REAL life and struggles.
someone who wants to see and help you reach all that you’ve ever hoped for.

If it feels like I’m talking to you, I am, woman.

dm me and we can chat. I’d love to hear from you🥰

Things I’ve learned • Part 2

You can exercise and train all you want, but if your nutrition isn’t right you’re not going to see the results you want.

Setting your utensil down in between bites at mealtime helps you regulate the eating process, in turn allowing your mind & stomach to work together to determine when you’re actually full.

Adequate sleep (7-8 hrs/day) is one of the top weight loss “hacks” people don’t know or practice.

Carbs, fat, and protein are all important in the weight loss process. It’s about finding the right balance of each. Let’s not cut out entire food groups (unless it’s for medical reasons).

Losing ONLY 5% of your body weight (ex: 10lbs for a 200lb person) will immediately decrease your risk of heart disease, high BP, diabetes, and a plethora of other diseases.

TAKE THE “BEFORE” pictures before you start your nutrition/lifestyle changes!!! You will thank yourself later, 100%.

Tomorrow will never be a better day to start. Today is the best day to start—even if you think it’s already shot.

Seek advice from a nutrition professional if you don’t know where or how to start. Reassurance that you’re on the right path will put your mind at ease.

Summer is coming, friends.
Alcohol, beach/boat food, late nights.

If you’re looking to get a good foundation set-up beforehand or get a jump on weightloss, I’m your girl 👋🏼

DM me for more info. Let’s see if I’m the right fit for you! 🤩

it’s garden time here in NC!
🫑🍅🥒🌱

there’s something so rewarding about growing your own food & cooking with it.

my husband also built me a beautiful garden fence to keep all the critters out this year 😅

That pesky scale. S**t can be brutal and merciless, huh?

The scale tells only a part of the story.

Where does the rest of the story live?
Subjectively & objectively— a lot of places.
Energy levels, mood & outlook, how your clothes fit, how you feel overall, body measurements (inches lost/gained), body fat %, confidence levels, libido — this list could go on FOREVER!

Though you may be chasing a number on the scale, there are so many other ways weight loss impacts your life in positive ways, too.

I mean, in the end, aren’t we all just looking to feel & look better in your own skin?

Supporting your body in the right way goes beyond the scale. Do it for more than just that damn number.

Do it for you. For your kids. For your grandkids. For a longer life. For a happier life. For your confidence. For your health.

& again… FOR YOU.

Send me a message or check out www.ampnutritioncoaching.squarespace.com for more info on programs!
Ask me alllll the questions! I’d love to know you.

happy spring break from NC 🌞

you can catch me with ‘big sandwich’ —literally what my mom named it growing up😅

looking to get into a good routine & solid habits you’re happy with before summertime?
there is still soo much time to get you set up.

send me a message or visit www.ampnutritioncoaching.squarespace.com for more details🤩

12 weeks together —I think you’d be surprised what we can accomplish