Air Fryer Crispy Chicken Tenders

We did it! Our first Air Fryer recipe, and let’s just say, there are going to be A LOT more to come! So if you don’t have one, you should! I got mine at Costco for $60 and it works like a charm! I love it because you don’t have to fuss with preheating an oven and warming up the house (or my tiny, hot apartment)! Super easy clean up and a low fat way to make your food crispy and delicious!

These Chicken tenders did not disappoint! I made them with almond flour and they cooked super fast and they turned out much crispier than they do in the oven!

Enjoy!

Ingredients

  • 1 pound chicken breast, sliced into “tender” style pieces
  • 1/4 cup Almond Flour (I used Trader Joes almond meal)
  • Trader Joes Everyday Seasoning (you can sub this out for garlic, paprika, pepper & salt – about a teaspoon of each)
  • 1 Whole Egg

Directions

  • Preheat Air Fryer to 400 degrees
  • Whisk your egg in a small bowl
  • Mix almond flour and spices in a shallow, large bowl
  • Dip each piece of chicken in the egg, make sure it’s fully coated
  • Dip in almond flour mixture, until fully coated
  • Spray Air Fryer with non-stick spray
  • Place chicken in fryer, spaced apart, spray with non-stick spray
  • Cook for 5 minutes, then flip and cook for 5 more

WA-LA! Enjoy!

Macros for 4 oz: 27P 6F 1.5C

7 Ways to Get Healthy, Glowing Skin!

Ever heard the saying, “you are what you eat”? Well, we could change that to “your skin is what you eat!” Sounds kind of gross, but it’s true! What we eat and drink directly affects the health of our skin! I’m passionate about this subject because I went through many years fighting troubled, acne-prone skin and I thought I was doing ‘everything’ in my power to try and fix it… except for change my diet!

We can put all the lotions, potions, peels, scrubs and whatever other concoctions there are out there on our skin, but until we fix what’s going on on the inside, it’s like beating your head against a wall, it will most likely get you no where and be really, really frustrating! Not to mention, will cost you a pretty penny as well! Now don’t get me wrong, if your diet is already super clean and you are doing all the things I mention below, there is a point where there could be something bigger going on and the right potions may be exactly what you need.

You may have troubled skin, or you may be just looking for skin that looks a little lighter, brighter and more youthful! Either way, the tips below will only help your skin move in the direction of healthy and glowing.. and who doesn’t want that?!

 

One:

H-2-O!!! Simple, obvious but this absolutely cannot be overlooked! Drinking enough water will instantly hydrate and bring your skin to life. It will bring water into your cells and give your skin a more youthful appearance as well as help to detoxify your body and get rid of those pesky toxins that can give your skin a dull, aged look as well as cause acne!

Two:

Ditch processed, packed foods! Can you read all the ingredients in the food you’re eating? If not, chances are they probably aren’t great for your skin. When we eat whole foods, our digestive system runs much more optimally but when we are constantly eating processed foods, our body doesn’t work as hard in order to digest them. This can cause problems in our digestive system and be more difficult for our bodies to eliminate the toxins it needs to! Our body rids of toxins via our organs, one being our skin! If this can’t happen, we can start to see problems show up externally.

Three:

Cut the Sugar! Sugar could go under the last category, but it needs a category all it’s own because it’s such a huge culprit of causing skin issues. Refined sugar has no real positive health benefits. One thing it does do is feed bad gut bacteria and since acne prone skin is a bacterial condition, potentially having an overgrowth of bacteria will quickly show up on your skin. Create more balance in your gut bacteria and digestion, rid of the sugar and eat more fermented foods like sauerkraut, kimchi, kombucha or even take probiotics.

Four:

Limit alcohol intake.

Alcohol contains sugar and lots of it and well, we just covered that! It may also contribute to depleting collagen. Alcohol does the opposite of what we want to do- hydrate- and if we are sipping on a drank, it often means we aren’t sipping on water! If you do choose to drink, try to opt for mixers that low to no sugar and try to go 1:1 or 2:1 on your water to alcohol ratio!

Five:

Eat your veggies!

More whole foods means more of the vitamins and antioxidants are skin loves, needs and wants more of! How can our skin be mad if we are feeding it with the foods that make it feel happy and loved?! Plus, veggies help us get enough fiber in our day which helps with digestion, a healthy gut and making sure those nasty toxins don’t set up camp in our body! Eat the rainbow and your skin will glow!

These next two points are as food oriented, but they will absolutely change your skin none the less!

Six: 

Wash your face! Again, might seem obvious but it’s oh, so crucial! Especially if you are woman that wears makeup, we need to make sure we are letting our little pores breath and be free! A few details on making sure your face is squeaky clean:

-Wash your face before you workout. When we sweat, our body is trying to release those toxins out of our skin, but if we do that with makeup slapped on, our face can’t breath and our pores can get clogged, causing breakouts! If you workout after work, throw in a pack of the makeup remover wipes and get off that makeup before you sweat!

-Shower/wash your face post workout. Letting our sweat sit on our skin can attract dirt just from the air we breath and let that bacteria it’s trying to rid of, seep right back in! This can cause breakouts not just on our face, but on our body as well! Ladies, I know none of us want to go through Summer with breakouts on our face, back or anywhere else.. shower up asap post workout and it can work wonders for your skin!

-NEVER and I repeat, NEVER go to bed with your makeup on! The horror!!! If you haven’t watched our YouTube video on our Beauty Counter product review you should go HERE now and watch, Mallory has a great analogy on this topic! Sleep is a time where our body recovers and rejuvenates itself, including our skin, so making sure our skin is free and clear to do this is crucial. Not to mention, throughout the day our makeup and skin (even if you don’t wear makeup) accumulates dirt and bacteria from the day and we don’t want that sitting and festering all night long! Make sure you go to bed with a clean slate and always be sure to have fresh, clean pillowcases as well!

Seven:

Keep stress in check! High stress means our hormones are on high alert. We all have stress in our lives and it’s easy to think that it’s normal and even that we should have it in our lives, but this should not be the norm! If stress is high, cortisol spikes, sleep quality lowers, which can tailspin into other hormones being off kilter. If this happens, our digestive system and gut health can start to decline and overall our body will give us the middle finger! If our insides aren’t functioning properly, our skin will tell us! Sleep is key to recovering from stress, so make sure you are getting a minimum of 7 hours per night. Ever wake up from a poor nights sleep and wonder what the heck happened to your skin? That’s your body telling you something is off, it needs more recovery and there’s too much stress on the body! Find ways to destress and you are bound to see it shine through in your skin!

Cheers to healthy, radiant, glowing skin!

Love,

Katy

 

5 Ways to Rock Your Nutrition This Summer!

Summer is here and it’s the time of year everyone wants to look and feel their best. Working with hundreds of clients, we know that this time of year the desire to want to stick to your plan is there, but lot’s of social gatherings, travel, etc. can make it feel impossible at times!

We believe that real success is found in consistency, majority of the time. This does not mean perfection and if you are following a rigid nutrition plan that asks for that, we encourage you to think again! Even we, as coaches want to live life and have all the fun Summer has to offer, so we put together a list of tips that we find helpful and apply to our clients and our own lives!

1.Map out your Summer! Seeing the big picture can help us see where exactly we will want to indulge a little more, where challenges may present themselves and also gives us a better understanding how many days we can actually stick to plan and create a ton of success! It’s easy to get discouraged and focus on the days where we feel we “failed” at our plan, but most likely, the opportunities you have to be on track out number those off days!

2. Have “go-to” snacks and drinks. Whether you are going to a BBQ, camping, having friends over or on the go with your kids, having snacks or drinks you know work into your plan is a must! We love bringing a big veggie tray with macro-friendly dips, protein and veggie rollups or chicken skewers to BBQ’s or parties so we always know there is something healthy to munch on! Carrying jerky, protein bars, veggies or fruit along with you will always guarantee you have something to snack on and won’t blow the macro bank! If you drink alcohol, you know that can be a challenge to squeeze into your daily macros, so always bring your own, lower calorie beverage like vodka soda, light beer or Truly’s! Be prepared and you won’t be left high and dry, opting for the pile of nachos or calorie packed slushy margarita!

3. Keep the strict days strict! Piggybacking off of number 1, once you do have an idea of how many days you truly can stick to plan, make the commitment that those days will be kept nice and strict! If there’s no real reason to indulge and go off plan, save those days for when they’re really worth it! If we can keep consistent majority of the time, those days or weekends off won’t be nearly as detrimental and it usually makes them more enjoyable knowing we worked super hard to be able to have that extra flexibility.

4. Accountability. We’ve said it 100 times and we will say it 100 more times! If you have a goal and truly want to reach it, accountability is everything! None of us are above it and having that person to checkin with, to support you and to bounce your thoughts and feelings off of can be the difference between success or falling short of your goals. Whether it’s a friend, family or a hired coach, have someone that you answer to at least weekly to make sure you are holding up your end of the deal! Make sure it’s someone that will hold you to it!

5. Keep it fresh! This time of year there is so much fresh fruits and veggies available, they’re too good to pass up! Not to mention they are packed with micronutrients and will keep you fuller much longer than any packaged food thought about doing! Load up weekly on fresh, colorful foods and especially if you are dieting, they will help your body function more optimally, keep energy up and leave you feeling satisfied! Take advantage of all that nature has to offer us this time of year!

We hope your Summer is filled with health and adventure!

Love,

Katy

 

Macro-Friendly Watermelon Mojito!

Ingredients:

  • 100g Watermelon
  • 1/2 Lime, juiced
  • 4 Mint Leaves
  • Ice
  • 1.5 fl oz. White Rum
  • Club Soda

Directions:

  • Blend watermelon until liquified
  • In a small bowl, muddle lime & mint leaves
  • Pour over watermelon
  • Add ice
  • Top with rum & club soda, stir.
  • Garnish with mint leaves

*If you want it sweeter add a sprinkle of sugar or sweetener.

Macros if logging alcohol as carbs: 32C 0F 0P 

Macros if logging alcohol as fats: 7.5C 11F 0P

 

 

5 Foundational Habits to Creating Your Ideal Nutrition Plan

Would you ever bake a cake without making sure you have all your ingredients before you start? 

Would take off on a road trip with an empty gas tank? 

Or be caught dead getting into a boat with a hole in the bottom? 

What about getting surgery from a doctor that never finished medical school? 

You better believe if you are spending a ton of money to build a house, you will make sure it start with a rock solid foundation!

The point is, there is a process to everything in life. Sure, you could start baking that cake, but you would quickly have to stop what you’re doing to get all the correct ingredients, which ends up making the process longer, or you bake the cake with a missing ingredient and guaranteed that cake will turn out a little funky. 

We wouldn’t take off in a vehicle with an empty tank or a boat that’s sure to sink, that would blatantly set us up for some major trouble! Even more importantly, we would absolutely never expect to go into surgery and find it acceptable that the “doctor” we were seeing skipped a few steps in med school and allow them to work on us! 

So why do we find it acceptable to take shortcuts in our own lives and our own health? We take our time in so many other areas of life to make sure we do it the right way, yet we want the quickest, easiest way to results in our nutrition and fitness. 

At Flex Fuel Nutrition, we are firm believers in putting in the time and the work at the start of the process to build strong roots to build nutrition habits the will last a life time and can’t be shaken. Does this mean perfection? Absolutely not- there’s not such thing! But it does mean creating habits that will get you the results you are looking for and then better yet, keep those results! Will it happen super fast or easy? Well, it happens at a different pace for every person. Why? Because every person is unique, every life is unique and what it takes to establish the habits that will work for your life are different from the person next to you. 

No matter where you are in your journey, we believe there are a few foundational habits that can instantly shift your health. If you implement these habits, you will absolutely be creating  roots  that will be unshakable and eliminate the up and down battle in your nutrition.

  1. SLEEP

So necessary. So crucial. Yet so neglected and underestimated. Quality and quantity and matter here and although calories, macros and food quality matter, sleep is just as important. This is the time where are body recovers and renews itself. This is the time where proper hormone function is restored and our body is signaled the green light to keep running at full speed. Without enough sleep, our bodies are functioning only sub-par. So, if you are struggling with sleep, here are a few ways to start improving it today:

 Set firm bedtime/waking hours. Even if you crawl into bed and can’t fall asleep for the life of you, doing this ritual day in and day out will train your body and brain that it’s time to get some Z’s! Be militant in your bedtime! 

Turn off all blue light 60+ minutes before bedtime. Blue light signals the part of our brain that tells us it’s time to be alert and awake- the last thing we want before bed! If this is absolutely a struggle, get yourself some blue light blocking glasses and where those at night! 

Brain Dump! Ever lay down and right away your brain starts going a million miles an hour, thinking of everything you need to do the next day or what happened that day? Take 5 minutes before bed to write down all of your to-do’s for the next day and journal anything else on your mind. It will help your brain to calm down, get it out on paper and eliminate the fear of forgetting anything important the next day. 

Create a relaxing environment. Make your bedroom your sanctuary. Get rid of distractions and make it a place you can retreat to, to calm your mind and body. 

2. WATER.

As you can already see, these habits aren’t going to be rocket science! But we can’t reiterate or stress these simple habits enough and water is at the top of the list. Our bodies NEED water to function and survive. Water aids in digestion, gives us energy, transports nutrients throughout our bodies, supports healthy hair, skin and nails, helps prevent bloating, curbs cravings and false hunger signals. 

Aim for 1/2 your bodyweight in ounces. If you start tracking your water and find you are way under this, start where you are and at 16oz a day for a week. Then, each week keep increasing! 

Carry around a water bottle and shoot to drink ‘X’ number of them a day. We love HydroFlask or Kleen Kanteens. 24-32 ounce bottles are usually easy to carry with you and an easy way to track how much you’ve had in the day. If you need to get more detailed you can make time markers throughout the day, for example: “drink bottle #1 by 10am” and so on through the day! 

Spice it up! If drinking water bores the living daylights out of you, try adding in some organic lemon, lime or cucumber slices or even some fresh mint! 

3. PRIORITIZE REAL FOOD! We are meant to eat real foods, end of story. Are processed packaged foods ‘bad’? No! (Remember there is no such this as good or bad food!) Rather, ask yourself if that food is truly benefitting you. If we fill our diet with mainly whole foods, we will be much more satisfied, balanced and leave less room for snacking on those foods that aren’t serving us. We will get the nutrients we need, will have better digestion, energy and fuel to do the things in life that we love. If we are filling our daily calories with processed, packaged foods, it is much more likely that our bodies will have an adverse reaction and lead to a host of problems! 

Aim to get your proteins from organic meats and whole carb and fat sources with protein sparing nutrients. Organic animal protein is the quickest way to get a substantial amount of protein in and having a serving at each meal will help you hit your goal easily! Don’t forget that eating foods like veggies, beans, potatoes will also have protein sparing nutrients that will help add to your daily intake! 

Get the majority of your carbs from veggies, potato, squash, grains and fruit! Everyone needs their greens! So put this at the top of your list! We all respond a little differently to different carb varieties so pay attention to how you feel after eating them. This is where we get our daily fiber intake, which is crucial for digestion and moving toxins through our body! Be sure you are getting enough fiber and keeping sugars within a healthy range! 

Healthy fats are not the enemy! Fats tend to get a bad wrap, but let’s be real, fat is delicious! If we don’t have to eliminate it, why would we?! We need fats for healthy hormone and brain function and it’s a great source of energy, so eat up butter cup! Of course, keep in mind that 1gram of fat has over double the calories of 1gram of carb or protein, but a small amount really does go a long way! Eat in moderation and you will be in a happy place! Find your fats from foods like avocado, nuts, seeds, coconut oil and olives/olive oil! 

4. MOVE EVERY DAY. Walking from your couch to the kitchen doesn’t count! Move with intention every. damn. day. We were not meant to sit all day every day at a desk, a computer, on a couch, a car or a plane. In today’s society we have to actively combat being sedentary. 

Track Your Steps.

This is an easy way to make sure that you are moving throughout your day. It’s easy to get caught up in the daily tasks and realize you haven’t moved all day long! There are tons of devices like Fitbit or Apple Watches that you can easily track you movement with. Start by tracking a normal day, see where you land, then try to increase your day by 1000 steps each week. 10k a day is a great goal and is an significant amount of daily movement!

Find something that will keep you interested!

If you are forcing yourself to do a workout you hate, that habit is a means to an end. Just because your family or friend loves a certain form of exercise doesn’t mean it’s necessarily right for you! Find something that is appealing to you that you can stick to! As long os you are challenging yourself and moving your body, you are doing something that is healthy for you! 

5. TRACK YOUR FOOD

This is a great first step if you have a specific weight loss or performance goal, to finding out what your next step should be! If you have no idea how many calories you are currently intaking or what the balance of those calories are, then how do you know what your next steps should be? 

Get a food tracking app! 

We love My Fitness Pal but there are others like Lose It or Chronometer that work well too! Input the food you eat daily, to find out where you currently sit with calories. Doing this can teach you a lot about the food you eat! Track your food for 7 days so you can see the pattern in your intake.

Look at average calorie intake over the week. 

If you are eating super low calorie, high calorie or somewhere in between, knowing where you’re currently at can then help you figure out which direction you should go in terms of calories from there. 

Look at balance of proteins, carbs and fats. 

Tracking your food is a great way to see where your calories are coming from. Maybe you’re getting a ton of carbs but hardly any protein? Or maybe you love fats but aren’t getting enough carbs to fuel your activity level? The balance of our calories is crucial to making sure we are properly supporting our goals and lifestyle. 

These are just a few starting points to changing your habits long term. We don’t need to overcomplicate it! We recommend nailing these down for a solid month and then start challenging yourself more and more from there. Too much too fast can result in overwhelm, so remember to create small wins and then build from there! 

If you are ready to make a change, but aren’t quite sure how to structure it or where to start, we created our 4 week course, Flex Fuel Roots, that can help you with exactly that! If you aren’t quite ready to hire a coach but need some guidance establishing core, foundational habits, this course will take you step by step in establishing those! 

Flex Fuel Roots

 

Mediterranean Bowl

Bowls are all the rage these days and for good reason! They are a super easy way to throw together a well balanced meal and get tons of micronutrients! We put a mediterranean flare on this one for a nice change!

 

Ingredients

  • 4oz Chicken Breast, diced
  • 140g Brown Rice & Quinoa (we used the Kirkland brand)
  • 85g Spinach or Kale
  • 3 Olives
  • 1 oz Feta Cheese
  • 4 oz Zuchinni, sliced
  • 2 oz Cherry tomatoes, sliced in halves
  • 4 oz Broccoli
  • 130g Artichoke Hearts
  • 1T Basalmic Vinegar

Directions

  • Over medium heat, cook chicken in 1/2 basalmic
  • We used the microwavable bags of brown rice/quinoa, all you need to do is throw in the microwave or heat in a pan!
  • In large pan sauté’ veggies in other half vinegar
  • After veggies are cooked through, throw in spinach or kale until cooked half way.
  • In a bowl, layer spinach or kale, rice, then chicken and veggies. Top with Olives and feta!

Serves 1:

Macros: 66C 15F 50P

*To make lower carb, cut down on rice or eliminate completely!

Mama Kaylene is BACK!

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Kaylene has been with Flex Fuel Nutriton from the start. She orginially signed up to lean down for her wedding day and since then has celebrated a couple of anniversary’s, a pregnancy and the birth of their son, Bo. Her journey is such a good example of the phases we all go through in life and how your nutriton should change with them. We sat down with her right before the birth of Bo and will link that blog below in case you missed it. Now, one year later, we are sitting down with her again to chat all things baby, fitness and life! 

1) We’ve got to watch you get married, celebrate your pregnancy and have your son Bo who just had his first birthday. Through each of those different life stages, your goals have changed. What would you say you’re currently aiming for?

Right now I think my main focus is trying to get back to planning my meals and hitting my macro goals more consistently. Days are crazy with a one year old and sometimes I let the planning and prepping slide which just makes things more crazy! I’m also working on getting back my strength that I had pre-pregnancy. I have all my skills back and for the most part movements all feel normal. Now I just need to get buff again.

2)      How has your nutrition changed from pregnancy until now? 

Honestly it has mostly stayed the same. I continued to track through pregnancy, and while I wasn’t perfect, it definitely helped me stay away from the “eating for two” mindset. Bo is very allergic to milk, eggs, and peanuts, so up until a week ago I haven’t been able to eat any of that. In a way it helped me to eat more healthy foods. It is so nice now for the first time in about a year and a half I can eat whatever I want with no limitations! But overall my nutrition throughout has focused on hitting my macros and getting in that fiber! 

3)      What has been your biggest struggle post pregnancy? Your biggest victory? 

Right after Bo was born the hardest part was making sure I was eating throughout the day! I think I started tracking macros about two weeks after he was born because I realized I was not eating nearly enough. Besides that the biggest struggle has been being patient. I really expected my body to bounce back quickly and that was not the case at all. It has been a slow process, but I’m happy with where I am at now. I think my biggest victory is getting to have so many PRs at the gym, because everything post baby is a post pregnancy PR! Getting up on the rings again a couple of months and getting my ring muscle up on my first try was probably the most exciting victory. Knowing I hadn’t lost it after not doing any in so long was pretty fun.

4)      In our last testimonial, we chatted all things pregnancy (if you missed the first post, we’ll link it below). You were able to give tips you found helpful to other expecting mothers. Now that you’re one year post pregnancy, what is some advice that would be helpful to mothers who are just starting their fitness/nutrition journey post baby? 

Take it slow. Especially with the fitness part. I HIGHLY recommend going to see a pelvic floor physical therapist. My midwife was not going to give me a referral at first so I was going to pay out of pocket and go anyway. I finally wrote her a list of all the reasons I felt it was important to go and she wrote me a referral. It was probably the best decision I made post baby. Listen to how your body feels (but more importantly listen to your pelvic floor PT) and don’t push the heavy weights. Those will come back with time!

5)      If you could go back in time to right after having Bo and tell yourself one thing that you know now, what would it be? 

That a year goes by so quickly! Consistency is key, especially with nutrition, and even when it felt like I wasn’t making any progress I really was (it was just slow!)

6)      2018 is closing. Any big goals? 

Strength, strength, strength! My lifts are all still not what they were, but I know I will get there! I probably won’t hit those goals before the year is up, but that is okay. I think other than that just getting more consistent with planning my days the night before or the morning of, and doing some more prep on Sundays. I know I am more successful with hitting my macros when I do these things, but time gets away from me and it doesn’t always happen.

Kaylene’s story is one we can all relate to. Plans in life change, exciting things come up but that doesn’t mean your nutriton has to take a back seat. If you are interested in learning more about what plan is right for you, hit the ‘Apply for coaching’ cutton at the top of this page and shoot us an email. We are happy to jump on a call with you and chat about what you’re currently at! 

 

Thank you Kaylene for sharing your story! 

Read Kaylene’s post baby interview HERE.

 

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Dieting is dead, welcome to the Flex Fuel life

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Its hard to stand in a room full of people, all eyes on you, and talk about such a touchy subject….the broken world of dieting. Luckily, its easy to talk when you’re so passionate about the topic and it was actually hard to squeeze in everything we wanted to say in an hour, we simply couldn’t. The things we were able to talk about, things like the importance of protein, fats and carbs in your diet were hot topics within the group. Another hot topic was how most people come to us actually under eating and the diet industry is mostly to blame for that. For years, we’ve heard to lose weight you must eat low fat, low carbs or try the numerous diets like the HCG diet, the 1200 calorie counting diet, or the cabbage detox…really the list could go on. The one thing these all have in common is that it leads people into believing food is the enemy and to lose weight, the less we eat, the better. Those diets teach that in order to see results, you have to take drastic (yet unsustainable) measures like eliminating entire food groups or practically starving yourself, or that you have to follow a specific meal plan and that is SO wrong. Those misleading diets create damaged metabolisms for so many and ultimately set people up for failure. This is why we are doing these seminars, to educate people, discuss why we love flexible eating so much and to shed some light on the messed up ideals people have about dieting. We want to get people talking and show them that it doesn’t have to be that way, that what they’ve been taught about fad diets is wrong and start a movement, that dieting is dead. 

    This is just the start for us. We will be doing seminars as often as possible in any gym that will have us :) We want to get to know you and meet the people we are serving! If you already are a client with us, hopefully we can come to your gym, your territory and talk to others about Flex Fuel. If you’re not a part of the Flex Fuel family, you may be wondering, what the heck is Flex Fuel in the first place? What do they even offer? Well, you’ve come to the right place! Let me fill you in on what exactly we are and why you want to be part of our team, let’s pretend you just signed up….Welcome to the Flex Fuel life! 

1) Personal one and one coaching    

    We are a nutritional coaching company with an emphasis on flexible eating. We work with clients to provide a macronutrient prescription specific to their goals and lifestyle. There are plenty of online macro calculators where you can plug in your basic stats and out pops a generalized macro prescription. There is a major flaw in that! Those calculators do not take in to consideration that every.single.person. is different. We all have different lifestyle factors that come in to play; different goals, diet histories, food allergies, stress levels, sleep patterns, work schedules, and what your current food intake looks like as far as calories and food quality. We look at all of that. Upon signup, we will have you fill out an intake form because we want to know all those details, including the basic stats like age, weight, height, measurements and starting pictures. Those details make a huge difference in where you are starting with us and what adjustments we make along the way. A generalized calculator cannot do that. 

2) Weekly Check ins

    Once we get all the information we need, we send you your personalized starting macronutrient numbers along with a weekly check in day, a check in check list and a sheet to document your data. At weekly check ins we review your data from the previous week and how close/far you came from your daily targets. We want to know if you had any major stressors that week, how your sleep patterns were, how was training/activity level, in general, we want to know how you felt that week! What did you struggle with? What were small victories for you? What were some big victories for you? Again, we want to know it all! Our clients are not just numbers on a screen, we know each and every one of them in detail because we want to create a healthy lifestyle that enables them to reach their goals yet is something they can sustain long term. 

3) Accountability and support

    Having a nutrition coach is huge. We all do better when we have someone to be accountable to, its a proven fact. Katy and I both have coaches we answer to because it keeps us accountable to our own personal plans. Signing up to be part of our Flex Fuel team gives that element of accountability. You have a coach to check in with every single week and if you’re struggling during your week, you have that support to reach out to for help, how cool is that?! 

4) Coaches who care

    We care about every single one of our clients. We want you all to reach your goals and we want to do it in the healthiest way possible. That means we might not always tell you what you want to hear but by being able to evaluate your weekly data without personal bias or emotion, we can make the right changes from week to week. Its easy to be following a plan on your own and have the feeling one day of “I feel fat!” so the next day you overcompensate for that and eat much less…which then leads you to binge 3 days later because you’re starving and so begins the vicious cycle. We know this process can be a roller coaster of emotions and we can help you work through those emotions but we as coaches are able to separate emotion and factual data in order to make the best decisions possible surrounding your plan from week to week. We also want to teach you tools that you can take with you and utilize the rest of your lives and we do that by educating you as much as possible at each check in. If you want to know why we are making a certain change, or our thoughts behind a certain plan, ask! 

5) A community of like minded individuals 

    We have a private Facebook group you’re added to upon signup. Its a great sounding board for questions, to read about tips and tricks from other people who are following a flexible eating lifestyle and to share favorite recipes or items you love! There is so much strength in community, and its awesome to get to know people who are working towards their goals just like you! 

 

Flex Fuel is so much more than coaching nutrition basics. We know there is much more detail that goes into creating a plan than a generic online calculator or food plan and the emotion that goes hand in hand with lifestyle goals. We work with each individual to create the best plan possible and when you sign up, you’re not just signing up for a generic macro prescription, you are signing up to join a team of people who actually care and can help you reach your goals. 

 

We are currently working on our 2018 calendar and filling up weekends with Flex Fuel seminars. If you would like us to come and talk to your gym, please email us at info.flexfuellife@gmail.com

 

If you want to know more about Flex Fuel and want to attend one of our seminars, sign up for our weekly emails at www.flexfuellife.com, we’ll be sending out emails for upcoming seminars. 

 

Have a kick ass week! 

Mallory

 

Eat to LIVE!

Eat to Live.jpg

Establish That Your Nutrition is a Priority

If we want to live our lives to it’s fullest potential, our health directly affects this. It is easy to say we don”t have time to prioritize our nutrition but I see two main problems with this:

1. If we don’t prioritize our health now, it will take away from our overall longevity and quality of life at SOME point. Don’t put off doing what you can NOW to live a long, healthy life!

2. If we don’t prioritize our health now, it directly affects how we feel about ourselves, inside and out. If we feel our best, that translates over into other aspects of life like our mood and how we treat others, our energy in our days, staying present and alert in our jobs and relationships and being able to be active and physically do what we want our bodies to achieve. 

It is easy to think setting aside time in your day to plan and prep your food is selfish or other things are more important. However, knowing this small step will have a direct affect on the big picture, , it is necessary! In the long run it will be less stressful if you take this time to set yourself up for success!

Establish Your Non-Negotiables

Aside from nutrition, what are the non negotiables in your life? Family? Work? Date night? What do you want to be your main focus, the things you put all your energy into? What do you want to look back on and know you were fully present for? 

Got them?

Good, now anything that is NOT in your top 3, eliminate. 

There is only so much time in a day and there is only so much energy we can give. Make the energy you do put out, quality and towards something you really, truly want to invest in. 

Can we give some energy, at some point to those other things lower on the list? Sure, life changes and priorities can change, but always be real with yourself. Ask yourself what is going to give you your BEST life and what you can live without. 

Establish What Nutrition Plan Fits Your Life

Everyone expends energy differently in their day. This is why it is SO crucial to focus on you, your life and what YOU want and need. No one else. Focusing on what others around you are doing and achieving is a waste of time! No two people are the same in the amount of sleep, food, recovery and activity they need. 

There is not only one nutrition protocol! At Flex Fuel we are constantly learning, growing and striving to find what works best for you as an INDIVIDUAL. If you are doing the exact same diet or macro intake as your best friend, it is most likely not what is appropriate for you! 

If you are struggling to make your nutrition plan fit into your lifestyle, it is time to take a look at why it’s not working and what the steps are to making it work! Your nutrition plan should give you the freedom to LIVE! 

Need more guidance? Shoot us an email, comment below or just dive in and sign up, the time is now!

Live it up today!

Love,

Katy