Amanda J Health

Mentally, you’re tired. But physically, your body is ready to go. The mental strength it takes to show up for yourself is way harder than the physical strength it takes, I promise.Discipline over motivation.

Eat what you want, but add in what you NEED.

I’m a huge believer that restriction (calories, entire food groups, whatever) will backfire big time sooner rather than later.

If a 1,200-calorie diet worked for you before but now you have to start it again—> 💥 it didn’t really work for you.
If a sugar+gluten+caffeine+dairy-elimination diet worked for you for 5 days 💥 that’s not really working for you.
We ALL have the same nutrition needs: fruits + vegetables, protein, fiber, hydration, healthy carbs. The ratios/amounts vary per person, but no one is immune to needing these.
If you’re a sucker for chips/crackers/cookies/etc., as a personal trainer, I would never tell you to eliminate them from your diet. These things make you happy. Life is meant to be lived happy… NOT at a certain size or weight! 💥 If you were my client, I’d tell you to check out the actual serving size, put that amount into a bowl and put away the container, and after consuming, wait and see if that was satisfying enough to conquer your craving. Go for round two if needed, but also pay attention to how it makes your body feel IN ADDITION TO are you getting all the nutrition that you NEED?
Nutrition can be a fickle game, but it doesn’t have to be that hard. Do you have any nutrition questions?

You either love it or you hate it. Maybe you love-hate it, or you try to avoid it at all costs. But as much as we all love to hate it, absolutely everyone should do some amount of cardio and here’s why. 👇🏻.
Bottom line: cardio-respiratory activity strengthens your ♥️—and that lowers your blood pressure and decreases your risk of heart disease—the leading cause of death in both women and men..
Now, is cardio good for weight/fat loss? Well, cardio burns calories, and in order to lose fat/weight, you do need to burn more calories than you take in over the course of a week. (Remember that our bodies burn so many cals doing simple everyday tasks, and even at rest!) So cardio can definitely be a tool you can use if your goal is fat loss. .
So what’s the best cardio option? .
This is 100% dependent on your goals and lifestyle. I challenge you to think about cardio as a way to strengthen your heart and less as a way to lose fat/burn calories. Anything that raises your heart rate for an extended period of time counts! A speedy walk, biking, dancing, playing a pick up game at the park… the horizontal mambo? 😉 .
So while you hear a lot about how strength training is the only way to go, remember that elevating your heart rate is an important part of a . Questions? 🙌🏻

You think losing weight will make you feel better, but what will actually make you feel better is
✅ doing movement/exercise you actually enjoy (there’s no right or wrong)
✅ getting better at the challenges (note: seeing yourself improve will increase your confidence!)
✅ wearing clothes you love and feel good in (Eff the size tag or what’s “in style”; find what works for YOU)
✅ realizing that YOU make the choices (put YOU as high as you can on the priority list)

Stop thinking of as a roadblock, and instead picture it as the road to confidence and capabilities!