Nabi Fitness - Coaching with Kaci

I am a huge fan of habit stacking. I think it’s a great way to stick to changes you’re making. Habit stacking is basically stacking a new habit onto an old habit. Or something you do regularly. Like after you eat lunch - take a walk if your goal is to get more steps in. Also walks after eating are great for digestion. Some of my habit stacking looks like this

I brush my teeth in the morning already so some of the habits I stacked on to it are tongue scraping and face rolling.

I also try to get sunlight first thing in the morning so I’ve stacked positive affirmations and morning stretching/mobility work to wake up in a good frame of mind and get my body adjusted to movement.

Do you habit stack? What are some new habits you could stack onto old ones?

I want to chat about making changes. It can seem very daunting, right? Let’s break it down a little. Rather than trying to implement several changes at once, what if you just focused on being 1% better each day? Think of your goals and the person you want to become, how can you become that person 1% more? Can you break down your goals into smaller ones that will turn into habits?

Maybe swap your soda for a sparkling water. Add veggies to one meal. Take one yoga class or set up a meeting with a trainer. Take the stairs instead of the elevator. Just one step closer to being the person you want to be and knocking out your goals. Change doesn’t always have to be an huge overhaul of your life but small steps. What small steps do you want to start taking?

My fave immunity boost wellness drink comes from Gracie Norton. If you feel yourself
Coming down with something or just have been around a bunch of people, this drink is great and easy to make.

Slice one orange
4c water
Couple slices of ginger
3 cloves
2 cinnamon sticks

Raw honey to taste
Half a lemon juiced

Add the top half to a pot and bring it to boil and let it go for about 8-10 mins

Strain it into a cup and add the bottom parts to it. Enjoy!

I will just use cinnamon powder in a pinch when I don’t have sticks and can’t find them at stores

Tips on how to eat during the holidays!

Enjoy yourself. Enjoy great food. One day will NOT ruin your healthy habits or diet. Be in the moment with your family and eat the things you want. Food is meant to be enjoyed and that is part of having a healthy relationship with food. Your body does so much for you, take the time to be thankful and enjoy yourself. Get back on track the next day. Hope you all have a wonderful holiday.

The best part of waking up…is getting some sun and protein first thing in the morning. My current fave protein shake 😍 Chocolate strawberry

Just a reminder 💜 Keep going

If you’re struggling with yo-yo dieting, considering changing your focus on fad diets and focus on changing your habits. You don’t have to feel like you’re starving or eating “rabbit food”. You should have a good amount of protien, veggies, and carbs. You need all of them. Protein will help muscle growth, veggies help with bulk and fiber, carbs are your energy source. If you are tired due to your diet, you may lack the carbs you need to stay going throughout the day.

Focus on adding lean proteins and veggies that will satiate you. Fruits. It’s easier to add than to take away. But if you’re going to take away, start with your liquid calories.

Food prep ideas if you don’t like to food prep. Sometimes I get sick of eating the same meal 4 days in a row so I have a lot of easy meals. Precooked lean meats, frozen veggies, canned tuna or chicken. 90 second jasmine rice.

I’ll still spend time food prepping - washing/ preparing my fruits and veggies for the week. I’ll dice up and roast sweet potatoes which I’ll add as a side or even in a salad for more bulk. Quinoa is another great one. Costco and Trader Joe’s have a lot of great precooked stuff that takes 30 seconds to heat up. I personally love the sirloin at Costco and add it to salads or eat it over rice. Below is a tuna tower I made with Costco canned wild tuna and 90 second jasmine rice that took less than 10 mins to make

Sundays are my fave day to lift. The gym is slow and it’s feels fantastic to start out the week on a good note with a great Sunday pump. 💪🏼 Is Sunday a lift day for you or rest? Back and biceps are on the roster for today

You can still stick to your macros and calorie intake and eat fast food. This is from Chik Fil A. I just got the grilled nuggets and added it to a kale crunch side. Grab one of the dressings or sauces like Buffalo or honey mustard! This has 25g of protein and about 500 calories with the dressing I added. Just be mindful when choosing if ordering fast food

It’s never too late to get started. 💪🏼 Even if you got off track, you can always get back on track. Message me if you need help getting started or back on track with yor fitness goals

I love a good Sunday reset day. It helps me get ready for the week ahead and relax.
Stretching ✅
Morning affirmations✅
Lymphatic facial & masks - I do these at home ✅
Meal prep ✅
Pilates/ab work
Walk

How do you spend your Sundays? Today I’m meal prepping slow cooker beef bulgogi.

Making changes can seem very overwhelming but it doesn’t have to be. Start with smaller goals and don’t focus on doing an overhaul of your life. Get sunlight. Move your body. Add a walk to your day. Park further away. Add in veggies and fruits to your meals. Do 15 mins of yoga. You don’t have to hit the ground running. Pick a couple of smaller goals that will lead you to the lifestyle you want to live and the changes you want to make and add in more as the goals you smash become daily habits. 💪🏼

Hey guys! I hope y’all enjoyed the long weekend. I often have people tell me they feel like they “ruined” their diet, etc around holidays with eating. Food is to be enjoyed. If you got off track this weekend or during holidays, that’s fine! Be nice to yourself and allow yourself to enjoy things. A “bad” day or weekend will not put you off track! Just get back on track and keep moving towards your goal. Most of the time, the weight gained is water weight. Mondays are the worst day to weigh yourself usually so skip it and just get back on track 💪🏼

Looking forward to trying a new protein from PEScience! How could I pass up Cake Pop for a flavor? Bonus they sent me samples to try! What are your go tos?

When is the ideal time of day to workout? There are studies on this and I’m going to say the most ideal time of day to workout is the time you can go consistently. Being able to develop a good habit comes down to being able to go consistently and that’s really what it comes down to is making the changes you want to see a habit. Now, if you do workout later in the eve, you risk having a harder time falling asleep. My preference and when I feel most energized is about 6ish so I’m an evening person myself! How about you?

Flex Friday in full effect. Just wanting to grow these baby biceps over here 💪🏼

What’s your upper body split? Yesterday was Triceps and shoulders 🥖 aka baguette arms