The Adaptive Blueprint

12/06/2023

It’s LAUNCH DAY!!!

Welcome to The 28-Day Reboot, your clear path to successful weight loss! Get ready to take control of your health with the all of the tools and resources and NONE of the uncertainty or confusion.

What to Expect:

🌟 Customized Macros: Personalized macros designed for optimized nutrition and effective weight loss.

💪 Done-for-You Workout Plans: Professionally designed plans targeting fat loss and body recomposition.

📚 Endless Resources: Access our library covering nutrition (macro-friendly recipes), mindset, and overcoming challenges. Enjoy lifetime access to all resources!

🤝 Community Support: Join like-minded individuals for inspiration, shared experiences, and support.

Trust the process, celebrate progress, and remain committed to your goals. You have everything necessary to succeed. Let’s kickstart your journey with the 28-Day Reboot!

Are you ready? Let’s go!

Link In Bio

11/06/2023

If you are looking for a program to get you started and does NOT require an ongoing commitment, I am thrilled to introduce you to The 28 Day Reboot! It’s a collaborative project between myself & Ten X Personal Training We provide the “What, When, Where, Why & How”… all we need to add is “You”

We simplify the path to a healthy, sustainable lifestyle, leaving no room for uncertainty.

07/06/2023

🔍 BEHIND THE SCENES of The 28-Day Reboot!

As one-half of the team behind The 28 Day Reboot, my role is to help you achieve your health and physique goals through nutrition & the power of flexible dieting.

Dedicated to crafting customized macronutrient plans tailored to your specific needs, you will learn how/why nutrition is the key to the castle 🗝️

Whether your goal is to drop body fat, build muscle, or enhance performance, we’ve got you covered.

We believe in enjoying your favorite foods while making progress towards your goals. The 28 Day Reboot is NOT a restrictive program

That’s why we also specialize in developing macro-friendly recipes that are both delicious and supportive of your journey. These are included in The 28 Day Reboot 😋😋😋

Fuel your body with wholesome ingredients, indulge in guilt-free treats, and experience the amazing results.

Stay tuned for exclusive insights, expert tips, and macro-friendly recipe ideas that will help you optimize your nutrition and achieve your fitness aspirations.

Take control of your health and get ready to REBOOT!

30/05/2023

🌟 Are you tired of restrictive diets that make you feel like you’re missing out on your favorite foods?

🎉 Well, I’ve got the perfect solution for you! Introducing a FREE Macro Tracking Guide that will teach you how to effortlessly track macronutrients and enjoy a flexible dieting lifestyle.

🧠 It’s a no-brainer! With this guide, you’ll learn the art of macronutrient tracking, allowing you to have the freedom to enjoy the foods you love while still achieving your health goals.

This guide will help you:

🔍 Say goodbye to guesswork! You’ll have everything you need (minus a Coach!) to learn how to track macros.

💪 Gain control over your nutrition! You’ll be empowered to make informed decisions about your meals, ensuring you hit your macronutrient targets without sacrificing the foods you enjoy.

🎯 Achieve your goals, your way! Whether you’re looking to lose weight, build muscle, or simply maintain a healthy lifestyle, our program will help you tailor your nutrition plan to your unique needs.

Ready to live your best, most flexible life? Download my FREE guide today and discover the path to sustainable, enjoyable nutrition. 📲💚

Link in Bio!

27/05/2023

Tired of being trapped in a cycle of unhealthy eating patterns and failing to achieve your goals? 🍔🚫

It’s time to pivot from what doesn’t work and step into a solution that actually does. 🎉

As a nutrition coach, I understand the issues you’re facing when it comes to your health:

1. Struggling with weight management
2. Lack of energy and fatigue
3. Confusion about nutrition
4. Emotional eating and food cravings
5. Digestive issues
6. Inconsistent or poor eating habits
7. Lack of accountability and motivation
8. Food allergies or intolerances
9. Poor body image and low self-esteem
10. Limited time and convenience-focused lifestyle

Together, we’ll address these challenges head-on and develop a personalized plan that suits your unique needs, preferences, and schedule. 📋✨

No more crash diets, confusing food labels, or endless guesswork.

With my expertise, you’ll unravel the mysteries of balanced nutrition, gain valuable insights, and establish sustainable habits that will endure. 🌟💚

Let’s revolutionize your approach to food, and attain the fulfilling, vibrant life you deserve!

Ready to take the next step? Let’s connect! DM ‘TRANSFORM’ for more info.

22/05/2023

👋🏼 Happy Monday folks!

🗓️ This week, it’s time for you to push boundaries and spark a fire of change within yourself.

🔥No more BS or empty promises. Let’s get real and make things happen.

✨Challenge yourself to break free from your comfort zone and step into uncharted territory.

💥 Embrace the discomfort, for it’s in the challenges that growth truly happens. 🌪️

🌟 This week is about seizing opportunities, tackling obstacles head-on, and getting closer to the vision you hold for yourself.

💫 No more excuses or settling for less.

🚀 Ignite the passion within and let it guide you towards success

🤪 We know it won’t be easy. Transformation is a messy process.

🫡 But you’re ready to face the struggles, learn from the setbacks, and rise stronger than ever before.

🙅🏼‍♀️ It’s time to shed old habits, toxic patterns, and anything that’s holding you back.

🔑 So, let’s jump on this journey together, my friends.

🔐 Coming in a few short weeks, we are dropping a collaborative program that will be everything you need to not only move the needle, but KEEP IT MOVING!!!

⬇️ Share your aspirations below and I’ll send you a DM with all of the juicy deets on this program…you won’t want to miss this 🎉

☝🏼Remember, true transformation doesn’t happen overnight, but it starts with taking that first step towards change.

20/05/2023

🌟 Embracing the thrill of the unknown!

👏🏼This week, I decided to break the boredom cycle, trying new experiences that brought fresh perspectives and limitless possibilities.

💡Life is about growth and discovery, so here are 3 things I ventured into—each one reminding me of the magic that unfolds when we dare to drop the security blanket✨

🏋🏼‍♀️ I rejoined Crossfit after a 19 month hiatus. I cannot say thank you enough to .fit for welcoming me and my limiting beliefs to your box! After one week, Shelly has helped me to see the true potential that I still possess…despite the BS that I tell myself.

🧘🏼‍♀️ As the proud owner of an autoimmune disease, stress is my WORST enemy. This week, I added meditation, breathwork AND setting boundaries so as to protect my peace. I highly recommend for daily use.

🌱 I have added TOSTONES to my list of “HAD TO TRY & CURRENTLY OBSESSED WITH”. They are so versatile and EASY to make. For all you Paleo-Lovers (🙋🏼‍♀️) it’s a no-brainer as a carb source 🤯

⬇️ Share below what new things you tried this week!

06/05/2023

☀️This morning I got a text from this client.

👀She was asking me if she was ‘seeing things’ or could I tell the difference between these two pics.

😃 Yes, I can definitely see the difference

❤️ Not just in the shape of her body, but also in how she talks to herself, how her level of confidence has risen and also how she handles the tough situations thrown at her. She is ‘shrinking’ and growing at the same time.

😊 She had this to say:

-A few weeks ago I almost quit! I felt myself spiraling with food my old habits I wanted everything and gave in most days but although it satisfied that in the moment craving how I felt afterwards🤮.

-I texted my coach Dana and actually told her I was quitting 😩. She talked me out of it told me it happens to all of us and to just leave it in the past and get back on track.

-Not the end of the world but it felt like it to me. I have been working hard to change my habits and was/am on the right path! I kept pushing through and this morning I could physically see the difference with this outfit 😬🥰.

-I could feel it everyday but it was hard for me to actually see with my scrubs.

-So with that being said if you ever feel/felt like I have just keep pushing through YOU GOT THIS ❤️. Dana thanks for not giving up on me and not allowing me to give up on myself 😘

01/05/2023

🫶🏼It seems like so many people feel overwhelmed these days with ‘life’ in general (🙋🏼‍♀️)
* We all seem to forget that we are in control of a multitude of things that can enhance our daily lives.
* Focusing on those versus ones we cannot control can lead us to feeling empowered and MORE in control of our lives
* Remember: where energy goes, energy flows ⚡️

25/04/2023

❓Have you been blaming your ‘hormones’ for your current state of health but never actually had any testing done to confirm this ❓

❗️I’ve been seeing a MAJOR uptick in ‘hormones’ being used as the scapegoat for weight gain, difficulty with weight loss & general state of poor well-being among women…it’s the ‘go-to’ explanation for all that ails them.

❗️ I also have noted that this is a claim that is rarely supported by actual data (labs, saliva testing, etc).
Suspicion does not equate to facts

❗️If you truly believe your hormones are the culprit GET TESTED so it can be addressed if needed…use the information as a catalyst for change instead of a crutch.

❗️Some additional things to consider when struggling with weight loss:

⚠️ Are you eating enough to support your lifestyle?
⚠️ Are you a chronic dieter?
⚠️ Do you exercise…at all?
⚠️ Do you track what you eat?
⚠️ What does your quality of sleep look like?
⚠️ Are you stressed TF out?

If you are in need of a FREE lifestyle audit, drop a 🙋🏼‍♀️

24/04/2023

…Is to create it ✨

✨ Nothing too heavy today folks, just acknowledging that taking action is the key to just about everything we desire in life 🗝️

😊 Happy Monday 😊

21/04/2023

🍔 Does choosing between a salad and a burger feel like a life-altering decision?

🥗 Avoiding social situations because you are afraid to ruin your progress on a diet that doesn’t allow flexibility?

🍔 Do you find yourself ‘hoarding calories’ all day when you finally say ‘yes’ to dinner with friends so you don’t blow your diet?

📢 Spoiler alert: You can have a burger OR salad and still see progress towards your goals.

📣 It’s not a life altering decision, it’s just lunch!

🍔 If you want your burger & be able to eat it too, DM me “🍔” to learn about how you can make it work for you

19/04/2023

✨’True transformation occurs when you get tired of your own bu****it’

✨ Unless you are mentally, physically and emotionally prepared to do the work towards the change you want to see, no program will magically work for you

✨ You cannot expect A+ results from a D- effort

✨ ANY program can work if you do, but NO program will work if you don’t

✨ Comment “💩” if you struggle with your own bu****it & need some constructive ways to move past it

17/04/2023

🪞“Objects in mirror are closer than they appear”

What does the mirror’s reflection of you reveal?

🤔Does it reveal all the positive attributes you possess? Inner peace, confidence, good health?

😔Or does it reveal a truth that you aren’t ready to face? Defeated, poor health, self-consciousness?

🤯Truth be told, I’m somewhere in between.

🧘🏼‍♀️Working my way back to inner peace & confidence, as well as improved health & vitality.

🥰 It’s definitely okay to struggle & not feel ‘top notch’ all the time but for me, it’s important not to ‘live’ in that space.

😚 Do the best you can, with what you have, where you are

mentalhealthmonday

13/04/2023

🫤 I hate to play Captain Obvious here, but you cannot follow someone else’s macros and expect results.

😘 Customized macros are based on the individual & take into account more than just height, weight & activity level (or at least they should).

😚Your metabolism/dieting history is different than your BFF Becky.

🙃Your lifestyle is (presumably) different than your BFF Becky.

🤗How do you know if Becky’s macros are even right for her?

😌You & Becky may act like twins 👯‍♀️ but even with the same intake, you won’t look like twins

🤔Moral of the story: Besties can share everything, but they shouldn’t share macros.

11/04/2023

😫Do you struggle with losing weight but SWEAR you do everything right??

💡Here are a FEW reasons that may explain what areas could use some tweaking (including but not limited to…)

🍔 Nutrition: Are you tracking your intake? How were your calories established? Do they support your daily activity?

🤔 Consistency: Are you on point all the time? 80% of the time? 60%? If you stay on track during the week and go off the rails on the weekends…well, calorie surplus 🤷🏼‍♀️

🧐Accuracy: Are you weighing and measuring your food? Tracking every BLT (bite, lick, taste)? Are you eating out more than eating in?

💩🌪️ If you are doing any of these things OR a combination of all of them, your ‘diet’ may not be the problem…you are! 🫣

‼️ Before hacking off more calories or doing double time on cardio, get your s**t together and keep it together consistently (for weeks/months…not days).

😏Did this help? Drop an emoji and let me know!

07/04/2023

🫤 ‘Eating healthy’ somehow became the new buzz phrase for people trying to lose weight
💡 In order to lose weight, you need to be in a calorie deficit…even healthy food has calories 🤪
🥰 In order to know what your intake is, try tracking your food for 2-3 days…be honest with yourself and track your BLTs too (butes, licks, tastes)
🤗If this seems overwhelming or you aren’t sure how to tell if you are in a calorie deficit, shoot me a DM! I’d be happy to help!

05/04/2023

🎉3 Ways to Work With Me in April🎉

1- The 1:1 Adaptive Reboot
2- Group Coaching
3- Secret Menu Item this month is ONE TIME macro calculation for anyone who is new to working with me!

🤯 I offer two stand-alone programs that are designed for very specific goals😃

💡Wondering which one is for you? Just ask ‼️

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03/04/2023

‼️What do I do when I’m short on time or just plain NOT FEELING meal prep but want to stick to my macros?

😋I keep tons of food on hand that allows me to be prepared for those days.

💡This often looks like precooked grilled chicken strips, frozen veggies and maybe microwaveable jasmine rice or sweet potatoes.

🤯It’s also a good idea to keep seasonings or macro-friendly sauces or condiments on hand. Just because it’s a quick meal doesn’t mean it has to suck!

👍🏼 This meal took less than 5 minutes and did not disappoint!

30/03/2023

‼️When it comes to protein, I cannot emphasis enough how important it is…not just for weight loss, but for overall health.
🤗Just a few slides I shared in the challenge to make it fun and informative

28/03/2023

🚨Last night kicked off Day 1 of our Challenge 🚨

🎞️This slide that I shared with participants generated a lot of feedback:

📣Don't treat your journey like a punishment. This is an opportunity to create a healthier lifestyle to fuel and energize your body📣

💌 I received so many messages last night from these women stating how this vicious cycle is exactly what they have been doing to themselves over and over again…for years.

💔Instead of practicing patience and persistence, they found themselves resorting to negative behaviors/self-talk and frustration.

🌪️They weren’t expecting a nutrition challenge to hit those inner demons…but as I always say: THE CHANGES ON THE INSIDE LEAD TO THE CHANGES ON THE OUTSIDE 🎉

🫶🏼 Does this sound like you? If you’d like a copy of the presentation, link to join the challenge is in bio.

Day One covered:

🎯SMART Goals…how to set yourself up for success
🤯 Mindset…dropping the all-or-nothing mentality
🏆 How small wins lead to big wins

22/03/2023

🪦💀RIP to the ‘Old Me’ in these photos circa 2014.

✨ To the girl who believed toxic diet culture was the only way of life

✨To the girl who didn’t prioritize health over ‘being thin’

✨To the girl who didn’t know that eating less & moving more was BU****IT

✨ To the girl who had no idea that lifting weights & eating a lot of 🤬🤬 food was going to save her

✨ To the girl who once thought ‘I don’t belong here’ in the gym and now knows ‘This is exactly where I belong’

✨ To the girl who is reading this and desperately wants to change, I see you.

✨To the girl who feels like she doesn’t belong, you absolutely do

✨To the girl who wants to get healthy but doesn’t know where to start, I’m here for you

✨No matter where you are on your path to a ‘new you’, I am always here to listen, to advise, to help.

✨Reach out, I’m a nice gal 😊

21/03/2023

☀️🍉Summer is just around the corner, and it’s time to get your nutrition game on point! Did you know that Memorial Day is in 69 Days 🤯

👙😊Whether you are aiming for that beach body or you just want to feel your best, proper nutrition is 🔑

⏳Don’t wait until the last minute to start, don’t miss out on another Summer season! It’s time to shine 🌞 and to start enjoying the Summer! Your body will thank you 💛

🙋🏼‍♀️🌺 Accepting a limited number of new clients for April. If you have questions about The Adaptive Blueprint or if you would like to know if I can help you…link is in bio or DMs are open.

20/03/2023

✨Just here today to offer some positive vibes & another opp to get to know each other ✨

⭐️If we don’t know each other, please introduce yourself & share with me why you follow me, I try to keep up but it isn’t always easy 🤯

⭐️If we do know each other, share with me where and how we met! This is always funny because most often there are two different versions

⭐️If you found my page by accident, welcome and please stick around! I usually post things of value & not always engaging in shenanigans 😂

17/03/2023

Hey everyone 👋🏼

🤗 I thought it would be fun for us to get to know each other a little better!

✨So here are 5 facts about me:

1️⃣ I'm a huge fan of hiking and spending time in nature 🌿

2️⃣ I 💛 ice hockey & my youngest son plays on a travel league 🏒🥅

3️⃣ I love to read 📚and I am part of an online book club with other fitness enthusiasts!

4️⃣ I have polyautoimmunity (more than one autoimmune disease) and plenty of food allergies too 🍞🥛but I don’t allow it to control my life

5️⃣ I own an obscene amount of Converse 👟 If you scroll back far enough in my feed, you will see that they are all perfectly matched with my workout clothes 🩳 and knee-high socks 🧦

Now it's your turn! Tell me something about yourself in the comments below. Let's get to know each other better! 😊

14/03/2023

💫Just opened up 5 additional spots for this nutrition challenge.

What we will cover:
✅ Day 1: Mindset & Goal Setting
✅ Day 2: Intro to Macros, fad diets versus flexible dieting & how to break the cycle of toxic dieting
✅Day 3: Importance of Protein
✅Day 4: Protein Calculation
✅Day 5: Nutrition & importance of choosing whole foods first, stress management, sleep & support system outside of coaching
✅Day 6: Navigating social situations
✅Day 7: Macro meal examples & next steps!

This challenge is totally FREE! DM me with questions or if you want to commit NOW link for sign up is in comments

10/03/2023

Who is interested in a FREE nutrition challenge that I have in the works? Whether you are someone who tracks their food or someone who eats on the fly, this challenge can help you LEVEL UP your nutrition & help you get on track to feeling your best. There MAY be a prize at the end 🤭
‘Like’ this post & DM your email address if you are interested.

08/03/2023

🤔 Do you live a life that includes considering your overall health OR does health not factor into what you consider living your best life❓

📚A few years ago, I took a course that was based on the notion that HEALTH is defined differently by everyone…

🗣️ One classmate defined health as living their best life in their younger years without a care, because their older years weren’t guaranteed 😳 so his path did not include focusing on longevity…

🙋🏼‍♀️ My answer was that I define health as freedom of movement and leading a full life of meaning and purpose…I’d like to add that I was 40 y/o student

‼️ Being ‘healthy’ is not merely the absence of disease or illness…it is a complete state of mental, physical and social well-being

❓ Which option resonates with you ❓
❓How do you define health❓

07/03/2023

❓Who is ready for an adventure ❔

🙉 I hear a lot of people say they “don’t want to” do this or do that in order to lose weight.

👂🏻What I don’t hear often is that what they actually DO want to do…

‼️ Often times when we want something, we have to get uncomfortable in order to get comfortable ‼️

❔So I ask again, who wants to go on an adventure❓

🚨 Drop the excuses & get uncomfortable so you can FINALLY get the results that you so desperately want 🚨