Rocky’s 3 Month Journey!

Meet Rocky!

He came to us wanting to lean down and if ask us, that’s exactly what happened! He focused on leaning down for just under 3 months and stayed extremely consistent and focused. His hard work absolutely payed off and he’s now entering a reverse dieting phase where he can properly come out of his diet.

Thank you for choosing Flex Fuel Nutrition Rocky!

Name: Rocky Allison


Age: 35


Occupation? SUD Therapist


What do you do to stay active?

I lift weights 4-5 days out of the week for about 45-75 minutes. I also walk for 30 minutes M-TH on my lunches.


What led you to Flex Fuel?

Honestly, I had some stress come into my life and I wanted to work through it without taking any steps backwards. Sure, I was already working out, working full time, and going to college, but I felt like I was just going through the motions with those things. I wanted something new to learn, something that I had always been interested in, and something that I could benefit from and focus my mind on daily to help me work through some of the stress I was encountering. I had heard about Flex Fuel from people within the community/social media and there ya go!


What were you doing for nutrition before working w/ Flex Fuel?                         

Prior to working with Katy, I was eating somewhat healthy I just didn’t have any limit to how much or how little I was eating. In the past I had counted calories, but never macros. I felt intimidated to start, but once I got going it isn’t too difficult at all.



What were you struggling with?

I think I was struggling with portion control and not really knowing how much or how little of carbs, proteins, or fats I was putting into my body.



How did you feel?

It seems like my energy was all over the place. Some days I would have good energy and some days I would be sluggish.



Where are you now?

Today, I know exactly how many carbs, proteins, and fats I am putting into my body. Day in and day out I am eating the same amount and in turn my energy has been consistently the same.



What have you learned since working with Katy?

Katy has taught me how weighing out and tracking food is vital to any weight loss/gain program. It’s the science of the body and what I love about it is learning how to properly fuel the body and manipulate it to get the results that we are after. She has also taught me how to weigh out foods properly to get the most accurate nutrient count. To dial in my goals, she has continued to calculate and adjust my macro numbers accordingly to help me be successful. Other things she assisted with were healthy protein, carb, and fat options and suggestions on how to switch things up if things get boring (something I am still working on). She has given me information on good sleep hygiene tips, as well as ways to get optimum energy out of the day. Weeks that I’ve wanted cheat days she has given me several different options to lean on, in turn motivation to get back on track following those days/meals.



How has your confidence and knowledge changed/increased in your nutrition?

I have learned how to properly shred fat without losing too much muscle. In the past, I have lost fat, but also lost quite a bit of muscle due to lack of understanding with macros. I now understand what protein, carbs, and fats are and why they are important for the body. Throughout my journey, I have lost 1-2lbs a week and understand that any more than that I will most likely lose muscle. So, easy does it.



What have your results/biggest success been since working with Katy?

Good question. My biggest success has been setting daily food goals for myself, through nutrition, to help me get through some stress in life without self-sabotaging. You know, it’s easy to kick ourselves when we’re already down. So, it feels really good to be kind to my body and mind when the going got tough. Other than that, steady energy instead of being energetic some days and sluggish other days. Body composition wise, I have shredded the low back fat that was on the list of goals as well. I went from 217lb down to 196lb in 4 months.  I want to say since my journey started my sleep has improved as well as my joint arthritis. Lots of wins!



What are your future goals?

My future goals are to continue to stay lean so that when I am 50 I am still active. With arthritis in me knees and back, keeping the weight off is going to help me in the long run. I plan to continue working with Katy as I move forward with my nutrition goals. I just finished up my cut and now we are working on getting me back to a maintenance level of eating. If I ever decide that I want to put on a little more muscle I know who I can count on to help guide me through that process.


What’s the biggest difference between you before and you now?

I feel much lighter on my feet. I am confident in how to lose fat if that’s what I want to do. I also do not get up in the middle of the night to eat junk food because I have cravings. I feel like because my body is getting the proper amount of nutrients, I do not get cravings for sugar.



What have been your biggest challenges that you faced and have since conquered in this process?

The biggest challenges for me have been taking 1 day out of the week and focusing on grocery shopping, cooking, and meal prepping for the week. Now, it’s just routine and doesn’t take me too much time at all. Because of the rewards that I have experienced it’s really no big deal. I love the feeling of nurturing my body with good nutrition.




What are the practices, rituals, and tools that you will

implement to make sure that what you’ve learned sticks

with you?

I plan to continue to shop, prep, and count moving forward. I love setting, working towards, and achieving daily food goals. It’s a feeling of accomplishment at the end of the day.




What support and resources do you need/or have you found helpful during this process?

The thing that I liked about hiring a coach was the accountability piece. Sometimes I struggle with self-accountability and it’s easy to give myself the okay to eat junk food just because I work out all the time.



What advice would you give to anyone thinking about hiring Flex Fuel Nutrition? 

Whatever your goals are I am confident Katy will help you achieve those goals. With that being said, you have to be willing to do the work she can’t do it for you. It takes a great degree of motivation, a willingness to learn, and discipline to achieve any type of nutrition goals. It becomes a new hobby or a lifestyle. For me, I have replaced bad habits with good habits and although it takes some degree of attention out of my day to make sure I am prepping, counting, and eating good foods, I am yet to experience a downside from it. I understand that if I want my body to function at its best (cognitively and physically) that I have to feed it with proper fuel.


Meal Timing Around Your Workouts

When should you eat?
What should you eat?

We recommend eating 1.5-2hrs (for some this may be a little more or less- test it & get to know your body!) before your workout, this way you aren’t heading into your session w/ a heavy stomach. If we have a full meal right before, our body is going to be focused on digesting our food, not towards crushing a hard workout. If you’re someone that workouts out super early, think of your dinner the night before as your pre-workout meal! If you’ve eaten a meal within that 1.5-2 the window but you feel like you need a little something to get you through, try eating a handful of fruit or a small serving of protein.

Especially if you’re heading into a high intensity workout like CrossFit or hopping on your peloton, steer clear of pre-workout meals that have super high fiber &/or fats & you may even want to take it easy on the spices & sauces. No one likes the feeling of garlic or broccoli wanting to come back up mid session!😂🤢These meals can take even longer to digest so keep it simple & maybe even a little plain/boring. Foods you know sit really well w/ you are best!

Balanced meals of protein, carbs & fats are great! Examples:
☀️Early Morning Workout: The night before have some grilled chicken, veggies, sweet potatoes & healthy fats like olive oil, avocado, grassfed butter.
☀️Lunchtime Workout: Eat Breakfast 1.5-2 hrs before (or more): Eggs w/ greens & oats w/berries & a little fat like nut butter, chia seeds or just from the egg yolks!
☀️Evening: Lunchtime have a wrap w/ protein, greens & hummus.

Making sure you fuel well helps to get the most out of each workout, feel great & recover!

What time of the day do you workout?

Can’t kick the sugary coffee drinks or creamers?

Can’t kick the sugary coffee drinks or creamers?

Try adding powdered cinnamon to your coffee, it’s delicious 😋

Cinnamon is also full of antioxidants and can help as an anti-inflammatory agent.

Another bonus? On a study published by PubMed, cinnamon can also lower blood sugar levels by decreasing the amount of glucose that enters your bloodstream after a meal.

PubMed also reports that it can lower fasting blood sugar levels by 10-29%!

If you’re trying to reduce the amount of sugar you consume but are having a hard time with your coffee, try adding this amazing spice to your cuppa Joe today🙌🏻

🌱Nourishing my body with healthy foods means a lot more than weight loss…⁣

🌱Nourishing my body with healthy foods means a lot more than weight loss…⁣

It means I’m sleeping like a baby. ⁣

It means I have energy to live my life on my own terms, not held captive by those energy lows that make even the simplest things feel tough. ⁣

My self confidence increases because I’m keeping important promises to myself. ⁣

I feel in control of my hunger, no longer obsessing over food and whether it’s good or bad. ⁣

No guilt over having a cocktail or a cookie. There is room for those things too. ⁣

Healthy eating isn’t a punishment for weight loss…it’s a liberation from all the old thoughts I used to have about what I thought dieting was. ⁣

As you continue your path into this new year, I encourage you to explore your eating habits. Do you feel free or do you feel trapped? Your diet should enhance your life, not restrict it💛

Bulk Recipes

Do you set out with good intentions to eat well, have your food prepped & ready… only to get to the end of the week scrambling to throw together your meals?
Enter: bulk recipes.
The life saver of busy days. If you’re sleeping on making meals in large batches, you’re missing a major opportunity to save lots of time & headaches.
A few tips for bulk meal prepping:
👉🏻Double or even triple the recipe, especially if you’re feeding 2+ people! This way you can feed everyone & have leftovers for a couple days!
👉🏻Use the crockpot or Instant Pot so you can “throw it all in & forget about it!” Come home at the end of your day to a cooked meal!
👉🏻Weigh your entire batch in grams or ounces, use your recipe feature in your app- set total number of grams or ounces in the servings section. This will easily allow you to measure out your serving later on.
👉🏻Load your recipes up with tons of veggies! Bulk recipes are a great way to sneak in more veggies & greens!
👉🏻Freeze for later. Casseroles, crockpot or instant pot meals are great to package up & freeze for later, so on those extra busy weeks where you just can’t seem to get ahead, they will save the day!
Our bulk recipe this week:
White Chicken Chili
Perfect for these cold Winter days!
Head to link in bio for the full recipe! Search white chicken chili.

Ways To Get More Protein

Protein: The essential nutrient we all need, yet we find that for most people it tends to be the most challenging macronutrient to hit!
As a general rule of thumb, we need .8g-1.2g per pound of bodyweight, depending on our goals. If you’re overwhelmed on where to start, making sure you’re getting enough protein is a great place. A few benefits of taking in enough protein:
💪🏼Builds & repairs muscle
💪🏼Keeps us satisfied & curbs cravings
💪🏼Helps build a “lean” & “toned” physique
💪🏼Strong bones
💪🏼Gives us energy
💪🏼increases metabolism- our bodies naturally burn more calories w/higher muscle mass.
💪🏼Helps us recover & “bounce back” from workouts more quickly.
Aiming to get protein at each meal & snack will help us more easily hit our protein target for the day. Ways to get protein:
💪🏼Chicken, chicken thighs, chicken tenderloins, chicken sausage, ground chicken.
💪🏼Beef: ground, steak, pot roast, jerky.
💪🏼Fish: cod, tilapia, salmon, tuna, etc!
💪🏼Eggs & egg whites.
💪🏼Spirulina. Throw in soups & smoothies!
💪🏼Protein packed pasta: chickpea, lentil, edamame.
💪🏼Kodiak cakes, protein powder, protein bars.
💪🏼Lentils & beans
💪🏼High protein veggies like Brussels, asparagus, broccoli, peas.
These are of course just some of the ways! Make it a goal to get in the right amount of protein for you each day & reap the benefits! Remember, our bodies can’t store protein for later use, so be sure to get in the right amount each & every day!!

Counting calories & tracking macros don’t make memories during the holidays

Just a friendly reminder that spending time stressing over your calorie intake or trying to track your food at holiday gatherings is an epic waste of time & attention! Don’t miss moments & memories because you’re stressing about your food or drink consumption!
Even if you’re not counting or tracking it doesn’t mean you have to feel crappy or be totally thrown off track either! A few pointers for being mindful while not stressing or consuming yourself with your intake:
🎄 Try not to graze, fill up a plate and stick to that!
🎄Eat slowly
🎄Be mindful of portions
🎄Evaluate what foods you truly want! Leave the rest!
🎄Keep the indulgences to your holiday gatherings & then get back to normal routine!
Keep it simple, don’t go extreme worrying about it or completely losing yourself in the holiday food & drink. Enjoy, have fun, soak in the moments!

Keeping it FUN!

One key ingredient that works pretty much every time when trying to find the right nutrition plan is keeping it FUN! This may sound Uber simple & a little silly but it’s so important to establish nutrition habits that allow us to enjoy life, the foods we love & have fun w/ it. We’ve found after working with hundreds & hundreds of clients, if they’re not allowed to be creative, eat the foods they love & learn how live the life they love while knowing how to implement good nutritional habits… it’s usually a means to an end!
Learning how to master this is the secret sauce! If you’re feeling bored w/ your food or aren’t sure how to balance foods you love w/ nutrition that will help you look & feel great… look no further, we got you!
We have many different ways you can work with us, all at different price ranges! Message us for details!

Holiday Nutrition Advice

This time of year shouldn’t be about losing weight or trying to be perfect on your macro… it’s about enjoying this super fun time of year & each day asking yourself what success means to you!
Christmas time is filled with socializing, parties, family time, travel & more indulgent food & drink than normal. You SHOULD enjoy all of the special moments but it doesn’t mean we have to throw in the towel completely on our efforts to make good choices either!
❄️Enjoy the yummy food & drinks you’ve been looking forward to!
❄️On days you may not have anything festive going on, try to focus on eating & drinking what makes you feel great!
❄️Keep moving your body!!
❄️Don’t stress over the days that your food is off & know this time of year is just a short blink in time! Do your best- don’t stress!

Healthy Swaps

There is always a way to make it a little healthier! Small, healthier choices throughout our days can make a huge impact of our overall caloric intake and nutrient intake. Next time you go to order food or make a meal, take an extra moment to think- “how can I make this a little healthier?”
What’s one thing you need a swap for? Comment below & we will help!