Cheers for our client Sheila!

We love seeing our Flex Fuel clients crushing their goals! Sheila recently got her level one Russian Kettlebell Certification after some major dedication to her training program and her nutrition.

 

I’ve gotten the honor of working with her since January of this year and we’ve made some awesome strides in her health and strength. She’s always open to any suggestions I make and puts 100% effort into the process. Her instagram videos of her holding handstands and her L sit work are always jaw dropping to watch, the girls got some major core strength!

 

Over our time together we have been able to increase her intake to a place where she feels her best in her workouts and is really able to push her training. We’ve periodized her nutrition (going through a cut phase, a reverse, maintenance phase) over the last 11 months so optimize performance but also go after some of those body composition goals she was aiming for.

 

Her strength and dedication to the things she sets out to do is so inspiring so we wanted to give her a shoutout! Here is what she has to say about the program:

 

“I have been working with Mallory at Flex Fuel Nutrition since January 2019. When I contacted FlexFuel I was struggling with thyroid and hormone imbalances. I was concerned that how I was fueling myself was contributing to my problems and also preventing me from seeing the success I wanted in my training. I wanted to increase lean body mass and wasn’t sure how to go about it without potentially creating more hormone problems.

Mallory has been amazing at educating me on the science behind macros, the challenges of living in a deficit diet, how my diet affects my sleep, hormones, and how I need to fuel for my training.

In October I completed my RKC Level 1 Certification. Mallory was a key player on my coaching team to help me train for this goal. We worked together to make sure I was fueling my body appropriately and taking rest as I needed it so I could recover. 
 
Through my time working with Mallory, I have strategically increased my food intake, added lean muscle mass, decreased my overall body fat, increased the quality and quantity of my sleep and had huge training breakthroughs in the gym.

Mallory and the team at FlexFuel are an absolute joy to work with!”

 

Sheila, you’re the one who is an absolute joy and beast in the gym and we’re so excited to watch you crush your goals for 2020!

 

If you have some big goals for 2020 and aren’t sure the best plan of action to get there, message us at info.flexfuellife@gmail.com and we are happy to chat!

 

 

 

Meet Amy, this weeks client shoutout!

Amy came to us with a few goals:

  1. She wanted to learn long term sustainability with her nutrition.
  2. She wanted to gain the confidence to know that one “off” day wouldn’t determine her entire week.
  3. She wanted to lean down and feel comfortable in her clothes!
One of her biggest victories? “Being honest about my food intake and when I’ve gone over a macros category (fats and carbs are my favorites ), not feeling shame or defeated.”

“Mallory is a GREAT coach. I look forward to our weekly chats ~ she’s always got encouragement, wisdom and knowledge to communicate and does it in a supportive, positive, non-shaming way. “

Amy has lost about 15 lbs while working with Flex Fuel and gained a much healthier relationship with food. She’s had vacations, her step-son’s weekend long baseball tournaments, date nights and other social gatherings mixed in between and still made progress through it all.  We’ve been able to chat weekly about each of these things so she headed into them feeling fully confident in the plan and when Monday rolled around, she didn’t feel like she was doing damage control from the weekend.  She’s kicking butt in her journey to health!

There has been some recent controversy on social media over before/after pictures. Some people feel like the after picture only represents success because the person is usually leaner and that can build a negative self image because it indicates something was wrong with the starting pictures. There is NOTHING wrong with the person in the starting pictures.

As a coach, I love to celebrate both versions because the starting version made a commitment to better themselves and the after version shows how that commitment paid off. I see no reason why we shouldn’t celebrate that!  I love before and after pictures because when I see these pictures I see so much more depth than the obvious physical change and I want to explain to  you a little more about what a before and after picture means to me. I see someone who committed to their progress and put in the work to achieve their goals. I see someone who didn’t feel their best in that before picture which prompted them to go outside of their comfort zone and start working with a coach. I see someone who had ups and downs that are SO common in any health journey and yet they stuck with the program. I see someone who learned valuable skills during their journey with us because we were able to teach them proper nutrition. I see someone who didn’t have to go to unhealthy extremes to get results. I see someone who finally felt FOOD FREEDOM after years of miserably dieting and yet they look and feel their best. When we focus on good health & proper nutrition without extremes, the weight loss is just an added bonus! We’re super proud of you Amy, thanks for allowing us to share your journey thus far!!

 

With love,
Coach Mal

Meet Owen!

Name: Owen Kanaga

Age: 32

What led you to flexible eating/Flex Fuel?: I had a couple of friends who worked with Flex Fuel and had great results.  My wife then did it and had great results and the challenge of trying to cook for her and not do the program myself was too much!  I also was very tired of feeling stuffed every single night and not feeling like I had a plan or an idea of how much to eat.  I wanted to eat with more intention and not feel sick every night.

What do you do to stay active?:  I mostly do Crossfit between 4-6 days a week.  I also enjoy running and projects around the house which can also both be pretty taxing from time to time.

What has been your biggest challenge through this process so far and how did you overcome it?  We were already meal prepping to save money, but I think I had to learn a whole lot about foods that I wasn’t familiar with.  I have been introduced to a lot of new veggies and whole grains that I never really ate before and honestly wasn’t super interested in learning about.  I am glad that I have though!

What has been your biggest success through this process so far? I have met my goals of both improving body composition and feeling far better about how I eat.  I was surprised at how much weight I lost and I also have been surprised at how much my performance went up in the gym.  I expected to largely maintain performance, but I have definitely stepped it up a notch.

Why do you like most about the flexible eating process?  I like that it is flexible… super original idea I know.  By that I mean though that I think there is a lot of diet and or nutrition programs that are very specific in what you can or cannot eat.  I like that I get to define what I eat and eat with intention.  I feel it has taught me a lot more about how to eat which will last me into the future vs specific/narrow programs that basically require you follow a very prescriptive program.

What is your favorite treat to fit into your macros?  Halo top cookie dough icecream.  I have to be careful not to do this all the time, but its pretty good.

What’s your favorite macro hack? Fruit and honey is a great satisfier for a sweet tooth while still being fairly healthy.  I have more or less replaced all desserts with this, with the exception of course of an occational halo top.

What do you like most about having a nutrition coach?  I think the accountability is important.  Luckily I think I have basically stayed on program and saved Katy from having to give me too much feedback/coaching, but even the idea of having to check-in makes me think of what I can do to keep on program.  I think of her sometimes when I am making dinner and I want to go a bit overboard!

Would you recommend others to Flex Fuel and why?  I would recommend Flex Fuel.  It is an investment of time, energy and money – however you are going to learn eating habits that can really last you a lifetime.  Just having a basic plan of what to eat, how much, when is a huge weight off of my shoulders because it is something I struggled with and stressed about a lot prior.  We spend a lot of time and money on a lot of things in our life, but I am glad that I prioritized investing in healthy eating habits.

It has been such a pleasure working with Owen! First, we took him through a dieting phase, focusing on body composition and now we are entering his reverse phase, focusing on bring calories up, while maintaining his results as much as possible!

Thank you for being such a dedicated client Owen, your results show it!

Megan, the road from defeat to empowerment.

I just have to say that I love love love our Flex Fuel peeps. Having this occupation gives me an amazing opportunity to meet so many people from all over the country, with different backgrounds and stories. I’ve had the pleasure of working with Megan since October of last year and one major thing that stood out to me when we first talked was how defeated she felt. She had worked with a coach before and felt like sometimes her struggles/challenges fell on deaf ears. She had great success at first but it wasn’t something she was able to maintain and she had no idea what the next step was.

Over the course of our time together, I have gotten the privilege to teach her the importance of coming out of a calorie deficit. I’ve been able to talk to her about nutritional periodization and why its not only a must for progress but also for mental health, to not always live in a cut. Right now, we are slowly increasing her intake out of her cut and getting her to a place that is easier to maintain. She has some big changes coming up in her life and we don’t want to add additional stress to her body by having her be in a cut.

I’ve watched her confidence grow as she’s mastered good nutrition in social situations, vacations and work events. She’s onto the next adventure of her life and I’m confident that she has the skillset now to continue her journey on her own.

How long you’ve been tracking with Flex Fuel:

About 8 months

What was your goal when you signed up?

When I joined Flex Fuel, my goal was to lose body fat, while still balancing my social life. Now my goal is the maintain my current weight, while I focus more energy to other obligations.

How would you describe your experience with Flex Fuel Nutrition?

Prior to joining, I had tracked macros for 3 years, but two years ago I went through some big life changes and gained all the weight back that I had worked so hard to lose. After several months of tracking on my own with some success, I started to have too many “slip ups” and knew I needed the accountability in my nutrition. Flex Fuel is the first program I’ve joined that provided education on a maintained phase, instead of just being in a caloric deficit all the time…game changer! I used to think the only way I could be successful with my nutrition was if I was losing weight, It felt so freeing to know that I could put a pause on losing weight, without losing all my progress. Hand down the biggest victory for me is knowing I can maintain my progress in a very manageable way. HUGE shoutout to my coach Mallory for teaching me the balance I needed.

We love ya girl and we can’t wait to see all the amazing adventures you have over this next year! Cheers!

Olivia’s journey!

We love seeing clients crush their goals and change their mindset around food. It is one of our top priorities to teach any one who works with us, how to feel their absolute best while also enjoying life! Nutrition and fitness is a very vulnerable and personal space so we love reading these testimonials and being able to share them with you, thanks Olivia!!

How long you’ve been tracking with Flex Fuel: Less than a year. My very first pictures were taken on July 9th! 

Goal during the program: Last summer, I went on a hike up Mt. Ellinor. It was a tough hike; but even worse than that was when I got home, there was not a single picture I enjoyed looking at of myself. I was ashamed with my body. That very next day I called Flex Fuel with one goal: lean out. At that point I had been doing CrossFit for quite some time, and had gone through my “competitive phase;” so I was less worried about how it affected my performance in the gym and more focused on gaining my confidence back. 

So far, what has been your experience in working with Flex Fuel Nutrition? Flex Fuel has without a doubt changed my life. My coach, Mallory, taught me more than just what macro numbers to hit. She taught me to take time for myself, prioritize, and not sweat the small stuff. She taught me to celebrate the small victories, step outside my comfort zone, and that it’s okay to not be okay. She taught me to focus on loving my whole self not for what I look like but for what my body is capable of; and it’s capable of a lot of amazing things. Yes, the numbers on the scale have gone down and the measurements around my waist are smaller, but the growth Flex Fuel has given me is worth so much more than that.

I love to cook – anyone who knows me, knows that – and with this program I’ve gotten to continue to be creative with food, in a way that is smart and calculated. I also love to go out and explore the town with my boyfriend, and now I can do it with a well equipped arsenal of how to approach the day. My energy levels are higher, my performance in the gym has never waivers (hello PR’s during cuts!), and I am in the best shape I have ever been in.

I can’t say enough positive things about this company, and hope that my story encourages someone to take the next step. Food freedom is a thing, and I’m so glad Flex Fuel has given that to me!

 

We are currently reversing Olivia to get her intake back up to maintenance calories and give her body a break from her cut. Be on the look out for her updated progress along the way!

 

Brittney: Nutrition Journey through Pregnancy and After!

Name: Brittney

Age: 31

What led you to flexible eating/Flex Fuel?:

I reached out to Flex Fuel when I was 5.5 months pregnant with my daughter. I was really looking for guidance on how much food my body needed for pregnancy. I knew I wanted healthy weight gain, but didn’t want to go crazy with the whole “eating for two thing”  

After having Briar in July I took a 3 month break to focus on her. I started back the end of September with the goal to lose my baby weight, but it was important to me to still be able to nurse.

What do you do to stay active?: I Crossfit 3 days/week and run 3-5 miles a week.

What has been your biggest challenge through this process so far and how did you overcome it?

In the beginning my biggest challenge was eating all the food I got to eat throughout the day. I was in the mindset of eating little, then binging when my appetite got out of control.

What has been your biggest success through this process so far? 

I have two! My biggest success so far is getting my first pull-up! I had been working on that for 5 years and after dropping weight, it finally happened! Also, my body is in the best shape it’s ever been in at 31 after two kids! I’m even seeing baby abs trying to come out!

Why do you like most about the flexible eating process?

I like the planning process of flexible eating. It gives me control over my food versus feeling like my food controls me.

What is your favorite treat to fit into your macros? 

I get two rice cakes with 2tbsp of peanut butter and a tablespoon of chocolate chips EVERYNIGHT

What’s your favorite macro hack? 

My favorite macro hack is adding in collagen in my coffee if I find my self having a hard time getting my protein in.

What do you like most about having a nutrition coach?

I love the accountability and guidance of having a nutrition coach. I have no idea what I’m doing so it’s nice to rely on someone who knows my goals and how to get me there the healthiest way possible.

Would you recommend others to Flex Fuel and why?

Yes, yes, yes! If you want to be able to have a healthy relationship with food and still be able to eat while you see results, Flex Fuel is where it’s at!

Brittney 9 Months Pregnant!

Brittney 3 months post partum

Brittney almost 8 months post partum!

Katy took Brittney through a reverse diet, making sure she had ample calories to support a healthy pregnancy! After taking 3 months off (eating intuitively with the habits she learned through her reverse), we took some time to make sure she was eating the right amount to support breastfeeding, then we began a dieting phase. Through consistency in her daily nutrition and workouts, Brittney continues to see improvements in body composition all while maintaining a healthy relationship with food!

We are so proud of you Brittney and so happy to call you a part of our Flex Fuel family!

Carrie- Age 58

Name: Carrie Boyd

Age: 58

What led you to flexible eating/ Flex Fuel?

My snacking was out of control. I knew I needed help with accountability. My daughter told me about this program.

What do you do to stay active?

Crossfit, hiking and many dog walks because I have 3 energetic dogs!

What has been your biggest challenge through this process so far and how did you overcome it?

Truly being honest with myself. I have been a huge sugar addict for years!

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What has been your biggest success through this process so far?

Finally allowing myself and well being to come first. Along with getting off the sugar addiction train.

What do you like most about the flexible eating process?

I can eat what I want within moderation. Learning to adjust my menu based on my activities and commitments for the day.

What is your favorite treat to fit into your macros?

Peanut Butter! On toast, apples etc.

What is your favorite macro hack?

Any fun late night snack I can fit into my macros. Like chobani yogurt, with fruit added and freeze it.

What do you like most about having a nutrition coach?

Having someone to be there through my successes and hold me accountable during my failures. Someone who isn’t family or a friend. Sometimes it’s easier to share kinda personal stuff with someone you aren’t close to.

Would you recommend other to Flex Fuel and why?

Of course yes! The accountability factor is huge. The blogs, recipes, the facebook posts from people in the group. It has been life changing but understanding it is ok to be human too!

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Thank you for all of your hard work and dedication Carrie, we are excited to continue this journey with you towards your healthiest life!

 

Meet Kate: 6 Mo. Postpartum to 35+ lbs down!

 

 

Name:  Kate

 

Age: 31

 

 

 

What led you to flexible eating/Flex Fuel?:

 

My friends/coworkers and I signed up together! At 6 months postpartum, I wasn’t happy with my weight or my performance, and I knew I needed to do something. I wanted the accountability, but also wanted flexibility to eat the things I wanted in a healthy way.

 

 

 

What do you do to stay active?:

 

I do CrossFit and chase my toddler around

 

 

 

What has been your biggest challenge through this process so far and how did you overcome it?:

 

Balance. Balancing being a mom to a preteen and baby/toddler, a wife, working full time, having a social life, while being active and eating right. Planning has been my biggest tool – both meal planning and scheduling my time to prep and workout. I like to simplify meal planning, I pick two lunches and two dinners to cook each week and prep over the weekend. It helps save my evenings for my family, and creates balance.

 

 

 

What has been your biggest success through this process so far?:

 

The scale, lets be real! Since signing up, I have lost approximately 35 lbs. I’m also wearing the smallest size I have in my adult life.

 

 

 

Why do you like most about the flexible eating process?:

 

I rarely feel hungry, and I can eat what I want (within reason). I like that there are guidelines and something to measure against, but I have the control over what I actually consume.

 

 

 

What is your favorite treat to fit into your macros?:

 

I’m a sucker for dark chocolate, or Justin’s dark chocolate peanut butter cups!

 

 

 

What’s your favorite macro hack?:

 

I like to tweak my snacks to hit my macros (ie peanut butter, yogurt, nuts, etc). I’m not too exciting I guess!

 

 

 

What do you like most about having a nutrition coach?:

 

The accountability for sure. Having someone that gets to know you and your quirks, while providing support and knowledge.

 

 

 

Would you recommend others to Flex Fuel and why?:

 

Yes. It’s super convenient. As long as you’re ready to commit to the process, it can be great!

 

 

 

We are so proud of all of your hard work Kate! Thank you for trusting the process, working hard and staying consistent!

 

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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Meet Andi!

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Shes a great example of why nutritional periodization is key. Her goal when she signed up was to lean down and get to 13-15% body fat. I had her in a cut for about 4 months, she got to her goal and now we’ve been focusing on slowly increasing intake to get her to a much more sustainble level in terms of caloreis. More food doesnt mean you’ll gain back what you lost….more food means more fuel to live your every day life. It means more fuel to push through your workouts. It means more flexibility and with Andi, she’s hitting her lowest bodyfat % to date. Here is what she had to say about Flex Fuel Nutrition: 

How long you’ve been tracking with Flex Fuel?

6 months

What was your goal when you signed up for the program? 

My goal was to get LEAN initially.  Now my goal is to eat as many calories as possible while maintaining leanness and to get stronger and fitter!

How has your experience been in working with Flex Fuel Nutrition?

I love this program!  Even though I know what to eat and how much to eat, the accountability and support you get from FlexFuel is the game changer.  Mallory has been so supportive, encouraging, and takes the time to explain the “why” of nutrition.

If you are truly ready to take control of your nutrition, to become as healthy as possible, I’d HIGHLY encourage you to give Flex Fuel Nutrition a shot.  See what can happen in 3 months, just 12 little weeks! If you stick to the plan, you WILL see the results you’ve always hoped for – whatever that means for you, leanness, strength, energy, not feeling controlled by food anymore.

What has been your biggest takeaway or victory thus far?

FREEDOM!! When “dieting” in the past, I was extremely strict, black and white, no nonsense.  Which works great! You don’t have to think about what you’re eating – you just put your head down and GO.

I wasn’t sure I could handle IIFYM/flexible dieting.  The freedom to “eat whatever I wanted” was a little unbelievable, but, feeling a little burnt out, I decided to give it a shot! (Thanks, Kaylene!)

I’M SOLD!! I now look forward to EVERY meal I eat.  I used to dread certain meals (chicken/broccoli/rice bleh).  Of course, for the best results and to be the HEALTHIEST, you choose quality foods.  I’ve made it a daily goal to get as much fiber as possible, which has really helped! (Thanks, Andrea!)  Now when I have a special occasion to go to (bday parties/work parties/date nights), I can fit that into my macros for the day and not feel bad about it.  I’ve also noticed my body doesn’t have as much of a negative reaction as it used to when I eat foods that have more sodium/sugar/etc in them.

It does take a little more work to calculate your foods every day in MyFitnessPal, but really only initially.  It’s a little bit like Tetris! I like to keep things as simple as possible, so I end up eating almost the same thing every day, knowing I can change it up at any time. You can save any meal you make, and it becomes a one-click process to add that meal to your day.  Plus, you LEARN about what’s in the food you eat!

Now that I’ve achieved a level of leanness that I’m happy with, I am focused on performance – and it’s already paying off!  Muscle-ups, PR’ing benchmark WODs, beating the boyfriend in WODs, and still increasing strength!! I can’t wait to see where I’ll be in the next six months!

 

If you are ready to make a change in your nutrition so that you can feel your best, this program is for you! Each and every one of our clients is different and your nutrition plan should be personalized specifically for YOU! If you want to know more or just to chat about what our program is like, shoot us a message at info.flexfuellife@gmail.com. 

 

Thanks Andi for the amazing testimonial and for giving Flex Fuel Nutrition a shot!