The Food Code
In the Food Code, you’ll hear from Liz and Becca, nutrition coaches, passionate educators, entrepreneurs, and most importantly - new moms. We cover all things food-related, including how to find the best nutrition-approach for your lifestyle, improving your relationship with food, debunking the awful fad diets, training, mindset, parenting and more. We want to educate and empower you so that you can develop a truly healthy relationship with food where you love your life, reach your goals, and feel great. Our mission is to fight the diet culture by creating knowledgeable, strong, in-tune individuals who are DONE with restricting themselves and are ready to take back their health.
Join our FitMoms Facebook community HERE
Read more in our blog associated to this post cast HERE.
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
If you've tried it all and are looking for coaching, you can schedule a free call and apply for coaching HERE
Products:
FitCookery cookbook HERE
Win The Day Planner HERE!
Connect with us:
Website: fitmomlife.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@fitmomlife.com
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
Join our FitMoms Facebook community HERE
Read more in our blog associated to this post cast HERE.
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
If you've tried it all and are looking for coaching, you can schedule a free call and apply for coaching HERE
Products:
FitCookery cookbook HERE
Win The Day Planner HERE!
Connect with us:
Website: fitmomlife.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@fitmomlife.com
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
Join our FitMoms Facebook community HERE
Read more in our blog associated to this post cast HERE.
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
If you've tried it all and are looking for coaching, you can schedule a free call and apply for coaching HERE
Products:
FitCookery cookbook HERE
Win The Day Planner HERE!
Connect with us:
Website: fitmomlife.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@fitmomlife.com
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
Join our FitMoms Facebook community HERE
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
If you've tried it all and are looking for coaching, you can schedule a free call and apply for coaching HERE
Products:
FitCookery cookbook HERE
Win The Day Planner HERE!
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
Join our FitMoms Facebook community HERE
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
If you've tried it all and are looking for coaching, you can schedule a free call and apply for coaching HERE
Products:
FitCookery cookbook HERE
Win The Day Planner HERE!
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
Podcast on periodization
If you've tried it all and are looking for coaching, you can schedule a free call and apply for coaching HERE
FitCookery cookbook was released this week with 65+ healthy recipes! Get your copy instantly HERE
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
If you've tried it all and are looking for coaching, you can schedule a free call and apply for coaching HERE
FitCookery cookbook was released this week with 65+ healthy recipes! Get your copy instantly HERE
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
FitCookery cookbook was released this week with 65+ healthy recipes! Get your copy instantly HERE
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
FitCookery cookbook was released this week with 65+ healthy recipes! Get your copy instantly HERE
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
FitCookery cookbook was released this week with 65+ healthy recipes! Get your copy instantly HERE
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
FitCookery cookbook was released this week with 65+ healthy recipes! Get your copy instantly HERE
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
FitCookery cookbook was released this week with 65+ healthy recipes! Get your copy instantly HERE
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
FitCookery cookbook was released this week with 65+ healthy recipes! Get your copy instantly HERE
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
FitCookery cookbook was released this week with 65+ healthy recipes! Get your copy instantly HERE
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
FitCookery cookbook was released this week with 65+ healthy recipes! Get your copy instantly HERE
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
FitCookery cookbook was released this week with 65+ healthy recipes! Get your copy instantly HERE
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
BIG announcements this week!!! :)
Becca is expecting a rainbow baby!!! So thrilled for her and her family!
Liz launched her FitCookery cookbook with her 65+ healthy recipes! Get your copy instantly HERE
Butcher Box link to get Free lobster, NY Strip and Bacon (*promotions change frequently) with your first order!
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle@lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition@beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
If you have a podcast request, please email info@lsn.fit
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
Purchase Your Win The Day Planner HERE!
Join our FitMoms Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
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Published: Jan. 18, 2021 @ 4AM Edit
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Book referenced: Eat Smarter by Shawn Stevenson
Get our stress eating solution course HERE
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
B Complex we like if you would like to supplement with B vitamins!
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
If you're ready for help and want to schedule a call with us to discuss coaching you can do so here >> https://www.livefitmomlifestyle.com/coaching
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Happy New Year!! Cheers to a new chapter of life in 2021!!
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Here are the links to learn about the Dirty Dozen and Clean Fifteen - Environmental Working Group’s Dirty Dozen Plus and Clean Fifteen
Recommendation for Butcher Box for 100% grass-fed beef, free-range organic chicken, heritage-breed pork, and wild-caught seafood.
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Thank you all so much for listening to The Food Code :) This has been an amazing experience for us both and we are so honored that you listen to our podcast! We are excited for the things to come in 2021 as we continue to bring you nutrition education weekly!
Please do us that favor and share this with your friends and family so we can reach more lives around the world!
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In part 2 we talk about the 5 main areas we focus on to improve gut health and lifestyle factors that need to be considered.
1. Maximizing Digestion
2. Maintaining Proper Liver and Gallbladder Function
3. Balancing the Bacteria in the Gut in a Positive Manner
4. Bowel Regularity
5. Strengthening Intestinal Motility
Lifestyle factors
1. Mitigate stress as much as possible and practice stress management techniques
2. Spend more time with friends and foster healthy relationships
3. Exercise the right amount for the particular person
4. Cut out all possible environmental toxins that may be present
5. Spend as much time as possible in the sun, outdoors and in nature
6. Aim to sweat a few times per week without getting the heart rate up
7. Lastly and most importantly, get the right amount of sleep each night
Takeaways with any gut healing diet should essentially perform the following functions:
1. Remove any possible trigger foods.
2. Assist proper digestion and absorption of nutrients.
3. Lower inflammation in the body.
4. Create a healthy microbiome by keeping the balance of beneficial bacteria maintained.
5. Improve motility in the digestive tract.
6. Reduce symptoms associated with any GI problems.
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about the importance of good gut health and things you can do to support a healthy microbiome.
The best and easiest way to support good gut health is by aiming to eat from a plate that is mostly filled with plant-based foods. Vegetables, Green leafy vegetables, dark-colored fruits, healthy oils, sprouted nuts and seeds, grass fed and grass finished organic meats, wild caught fatty fish and herbs or substances that can be brewed or added to food.
We talk about the importance of both insoluble and soluble fiber. As well as the sources of probiotics and prebiotics to support a healthy gut.
Stay tuned for part 2 on Wednesday!
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Apply for coaching HERE
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about digestion and 7 tips to improve digestion.
1. Make sure you’re eating enough. The more adequately we eat - the more we are able to get adequate nourishment for our bodies as well. Severely under eating - we decrease the amounts of vitamins and nutrients as well that help us process and metabolize food! Although a lot of factors play into determining your intake, you can always check your estimated maintenance intake at www.tdeecalculator.net
2. Hydrate! Water CAN help constipation because obviously adequate water intake will help soften the stool and make it easier to pass. *If you suffer from acid reflux or GERD - Avoid consuming liquid during meals. Water is especially problematic, because it literally dilutes the concentration of stomach acid.
3. Increase time between meals - we recommend 3-4 hours for those suffering from bloating, gas, constipation/motility issues.
4. Remove possible trigger foods - there are a lot of foods that could be culprits, this is where we would recommend working with a coach to best support your gut health. Common inflammatory/problematic foods include FODMAPS, Gluten, Dairy, Sugar, Alcohol, Soy and Eggs depending on the person and their situation.
5. Keep a food and symptoms journal
6. Move more and exercise! Walking is a natural laxative :)
7. Support your digestion with a few key supplements
Supplements Mentioned
- Digestive Enzymes - 1stPhorm Enzymes 1 before each meal
- NOW Super Enzymes w/ HCL 1-2 before each meal
- 1 Tbsp Apple Cider Vinegar + 8-10 oz water 10-15 min before meals for those with GERD
- CALM Magnesium 1 tsp in the evening
We just launched our Win The Day Planner! Get yours HERE!
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Connect with Josh
Facebook
Website
Instagram
We just launched our Win The Day Planner this week!!! Get yours HERE!
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
We just launched our Win The Day Planner this week!!! Get yours HERE!
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website www.livefitmomlifestyle.com
Instagram @livefitmomlifetyle @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
We just launched our Win The Day Planner this week!!! Get yours HERE!
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
We just launched our Win The Day Planner this week!!! Get yours HERE!
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
We just launched our Win The Day Planner this week!!! Get yours HERE!
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Research Articles:
Do intermittent diets provide physiological benefits over continuous diets for weight loss? A systematic review of clinical trials: https://www.ncbi.nlm.nih.gov/pubmed/26384657
Metabolic Effects of Intermittent Fasting: https://www.annualreviews.org/doi/pdf/10.1146/annurev-nutr-071816-064634
Podcast on protein mentioned
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
If you're interested in scheduling a call, please go << HERE >>
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Today is the last day to sign up >> Join our Sleigh the Holiday Accountability Challenge HERE
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Join our Sleigh the Holiday Accountability Challenge HERE
Kitchen
- Air fryer
- Frother
- Glass dishes/tupperware
- Instant pot
- Brita water bottle
- Non neflon bakeware (ceramic)
- Food scale
- Ember mug
- Cast iron skillet
- Pizza stone
Non Toixic Skincare
Haircare
Make up - Bare Minerals, IT Mascara and Bye Bye Foundation
Fitness
- CRZyoga/Lululemon Align pants
- Nikes Free or Metcons for lifting
- Reebok nano
- Dumbbells
- Resistance bands
- Membership to online programming
Lifestyle
- Diffuser with essential oils - sleep
- Daysy thermometer
- Oura Ring
- Fitbit / Garmin
- Airpods for walking
- WIN THE DAY planner (coming Dec 2!)
Books
Atomic habits, Hungry for happiness, You’re A Badass, Diet recovery 2, Life changing magic of not giving f*ck, Everything is Figureoutable, Period Repair Manual, Beyond the Pill
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Join our Sleigh the Holiday Accountability Challenge HERE
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Join our Sleigh the Holiday Accountability Challenge HERE
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we are talking about the importance of vitamin D and how powerful it is!
Here is the study we referenced on Vitamin D and COVID
Researchers randomly assigned 76 people with moderate to severe C19 into the vaccine group (50 patients) or no-vaccine (26 patients) group on the day they entered the hospital.
RESULTS…
* NO VACCINE GROUP: 13 out of 26 patients (50%) were admitted to intensive care unit (ICU), and two died in the end.
* VACCINE GROUP: Only 1 person out of 50 (just 2%!) required ICU admission, and NOT ONE PERSON died!
This means that the vaccine led to a mind-blowing 93% reduction in odds of ICU admission!
Amazing, right?
This vaccine could save untold hundreds of thousands or millions of lives! It's a huge breakthrough!
Here’s the best part... It wasn’t actually a vaccine that was given in this study! ...
It was actually VITAMIN D!
Yes, really. This a real study -- it was just published. Here's the link to the study if you want to check it out.
Here are the Vitamin D brands we referenced
Thorne Vit D3/K2 dropper
Top Notch Nutrition Vitamin D
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about the importance of magnesium as it is the most abundant mineral in the body and it is a coenzyme for over 600 functions in the body.
Research referenced:
https://avivaromm.com/magnesium-for-relaxation/
https://drcarolyndean.com/about/
Magnesium glycinate: https://amzn.to/3oXVbYG
CALM: https://amzn.to/3lbYKZe
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about a few common questions we get including top kitchen gadgets, non toxic skincare, favorite supplements, favorite protein bars, MFP tracking, and stress management.
Kitchen faves
Frother
Air Fryer
Instant Pot
Nontoxic skin care
Alba Botanica
Fre Skincare
Protein bars:
Fit Crunch (Walgreens, Grocery stores, Amazon)
Level 1 Bars
Pure Protein (Walgreens, Grocery stores, Amazon)
Plant based: No cow bars (GNC, Walgreens, Grocery stores, Amazon)
TruWomen (Amazon)
Tone it up (Target/Amazon)
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about how to beat food peer pressure and how to handle other peoples comments regarding our food intake.
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about the scale and how it triggers some people to self sabotage and give up. We talk about reasons the scale fluctuates and things that impact the scale number.
We are pretty passionate about this as we know so many have given up too soon in their journey to health just because of the 3 digits on the scale.
Listen to our other episode on 10 reasons the scale fluctuates HERE.
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk with Jamie Morocco about long-term sustainable fat loss, moderating foods you love so you can enjoy life, setting nonnegotiables for yourself daily and the importance of INVESTING in yourself.
Connect with Jamie on Instagram or Facebook
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about ways we self sabotage, WHY we do it and how to improve/overcome self sabotaging behaviors.
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about stubborn fat areas and debunk how some marketers promote belly slimming detox teas, instagram workouts promote exercises that are guaranteed to give you abs along with fat freezing techniques that promise to melt fat away - but it doesn't work that way unfortunately.
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk with Ali Boner about binge eating, orthorexia and how to heal your relationship with food.
Connect with Ali on Instagram
Podcast
In this episode we talk all things macros - understanding protein, carbs and fats AND why each one of them are beneficial to your intake.
Watch the LIVE training we did on CARBSSS HERE
Join our Facebook community HERE
Connect with us:
Website lsn.fit
Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about how sometimes common sense goes out the window when we are in such a place of wanting to change and looking for the quick fix.
So we pose a few questions on various fad 'diets' and ask you to really think about the longer term vision for your goals and use the filter of does this make sense for me, my lifestyle and my long term sustainability...
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
- Start each day after waking with some movement (IN SUNLIGHT). A few minutes in the morning is all the body needs in order to get it going for the day. Foam rolling or some air squats are a good example. Expose yourself to bright light, 10,000 LUX or more within the first 30 minutes of waking each morning. This can be getting out into sunlight.
- Implement a time-restricted eating window and eat meals every 3-4 hours and try to not to snack throughout the day as much. + Fast 3 hours before sleep
- Bedroom Etiquette: Sleep in complete darkness. I mean total darkness! Remove all electronics from the bedroom while sleeping. + Correct for outside noise during sleep, by using a pink or white noise device or app to help ensure a deeper and more restful night of sleep. White noise is a consistent type of noise that sounds like a fan, and pink noise sounds mimic more calming sounds such as running water or waves.
- House Adjustments: Lower the temperature in your home and bedroom 1-2 hours before bedtime to around 70 degrees. + Lower the volume of your TV or play soothing music at night. As it calms the mind down, and then the body will typically follow.
Block blue and green light 1-2 hours before bedtime. Use glasses or change the lighting in your home around bedtime. - Train the body to get up and go when first waking up. Do not lay in bed and hit the snooze button 5-10 times, as that is a sign that the body needs more sleep. If it's time to get up, tell yourself it is time to get up and do it! + Turn on energizing music in the morning to help wake yourself up. However, do not use loud alarm clocks to wake up.
- Stand more during daylight hours - even just 30 more minutes than what a person currently does. Or invest in a standing desk or an under the desk bike or treadmill to help reach this goal.
- Stop Exercising at least 4 hours before bed.
- Cut all caffeine out after 2 p.m. each day. Ideally before 12 p.m.
- Sleep on your side and use a pillow between your legs to make sure you stay in that position for most of the night. FUn fact - sleeping on your left side helps relieve heart burn and keeps air-ways open.
Stay in bed if you find yourself waking up during the middle of the night. Now, this tip goes against what many preach, but instead of getting up, try some progressive muscle relaxation instead. Go through just 5 minutes of it, and I bet you will be able to fall back asleep. - Keep a sleep diary and journal in it before bed. Examples of what you can write about include 5 good things that happened to you that day, list the 5 most important tasks to complete the next day or just free write or brain dump for 5 minutes.
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Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
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Instagram @lsn.coach @lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
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1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about how much sleep impacts our health, hormones and neurotransmitters. We take a deep dive in to what inadequate sleep does to the body - it is much more than just feeling tired or hitting energy lulls!
Read more HERE
In part 2 we will dive into specific things you can do to improve your sleep and balance your circadian rhythm!
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we get fired up about the demonization of carbohydrates as good quality carbs are so important for the body, thyroid health and healthy hormones! We did a live training in our FitMom Facebook group which you can watch here to learn more!
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk with Sarah Alyse on self love, body image and loving yourself and respecting yourself in all seasons in life. We wrap it up with how to prioritize yourself as a woman, wife, mother, working mother or working mother now at home with eLearning and juggling multiple roles.
Follow Sarah on Instagram
Connect with Sarah on her website at https://sarahalyse.com/
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about Menopause with Courtney Bear - this was a live Facebook training inside our Facebook community HERE so this podcast is a replay.
Connect with Courtney on Facebook and join her Facebook group here
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about getting UNSTUCK - THERE IS INCREDIBLE POWER IN CHALLENGING YOURSELF VS. REACTING TO THE CHALLENGE THE WORLD DIRECTS.
- Change Up Your Routine/Create A New Routine - this doesn’t have to be a big overhaul of everything you’re doing on a day to day basis. This can simply be start drinking more water, start going on more walks, etc. Something to ‘kick the dust off’ to help kick-start some change and let it be a trickle effect.
- Your Circle Supports Your Comfort Zone - If you’re surrounded by people who want to cling to what they know, who aren’t evolving, who aren’t challenging themselves - why would you be any different? A lot of times the people around us are keeping us stuck, or encouraging us staying stuck. We may feel stuck because everyone around us is stuck too! Find inspiration - and that doesn't mean find an entirely new group of friends, but look for social media! Facebook groups, books, podcasts, youtube videos, etc.
- You Have Allowed A Setback to Become A Stopping Point - we focus so much on external things versus taking control and pivoting (covid, injury, going out to eat when it wasn’t the original plan, moving, traveling) Really we have two options here: self sabotage all progress and backslide or put your head down and keep being consistent...
- You Are Leading With Fear Instead Of Creativity - You are staying focused on the negative vs. searching and CREATING the positive.
Join our Facebook community HERE
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Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we had the honor of chatting with Sal Di Stefano of Mind Pump Media on what it takes to make a true lifestyle transformation and some of the KEY components outside of just nutrition as people think of calories in/calories out. We talk about the mental game and emotional side of a transformation along with training!
Connect with Sal on Instagram
Check out Mind Pump MAPS programming HERE
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about seasons of dieting and what to do when what you've done before no longer works.
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
We know this is tough love, we are individuals that need to hear tough love and although it is uncomfortable at times...we all need to hear it. Please hear our love in this message <3 We have BOTH been in the situation of being uncomfortable in our skin, unconfident, unhappy with our job and it has taken a TON of hard work and effort to get here ...and it is still HARD!
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode I chat with Michelle Raines of Key Nutrition about making a sustainable lifestyle transformation and raising kids in a healthy enviornment!
Connect with Michele on Instagram
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we interview one of our most admired entrepreneurs - Emily Frisella!
We talk about restrictive diets with cardboard and broken dreams versus living a healthy and sustainable lifestyle that is enjoyable. We talk about the win > woo woo mentality and the hard work that needs to be put in every day!
In the end she shares her top 3 habits to living a healthy lifestyle and we couldn't agree more!
1) Establishing and sticking to a routine
2) Supplementing your diet appropriately
3) Prioritizing your needs and the importance of sleep!
Take a moment and connect and follow Emily on
Instagram
Facebook
Cookbooks, Planners, Home Organization and Recipes - Highly recommend the Academic Planner and both cookbooks! :)
You can also listen to her podcast, Food In Session
Protein mentioned - 1stPhorm
Totally agree with Emily on Fruit D Loop being one of our favorites!
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we pose the question, what if your desired scale weight isn't your healthy weight? By that we mean, some women want to maintain a super lean physique or get to a certain scale weight that is very hard to maintain and may be damaging your health if you're not eating enough to adequately nourish your body!
We often find that we chase a scale weight and are willing to go to extreme measures to get there, but sometimes our happiness isn't always worth the last 5 pounds.
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk with Theo Brenner from the UK about his nutrition and strength training philosophies for fat loss!
Connect with Theo here:
https://www.liftlearngrow.com/about
https://www.instagram.com/theo_brenner/
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about how to make cut phases (intentional calorie deficits) easier with different types of foods and a few KEYS to plan for to make the most out of them!
Utilize leaner proteins like greek yogurt (80ish cal and low sugar), cottage cheese (good culture is the best brand I recommend), egg whites, fish, chicken, shrimp and pork chops.
A lot of veggies, including less starchy veggies.
More fermented foods like pickles, lower carb veggies like cauliflower rice are a great addition to add into regular rice to make it more voluminous without all the carbs.
Pick lighter breads i.e. Dave's killer THIN is 70cal vs the regular slice which is 110 cal, high fiber wraps (50-90 cal) which are great for breakfast burritos with egg whites and veggies.
Citrus fruits and berries are less cals and more voluminous than other fruits.
Water, sparkling water, tea and iced coffee vs lattes
It is normal to be a bit tired, feel not as energetic so just trying to prioritize sleep can be helpful!
Join our Facebook community HERE
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about some hard truths when it comes to consistency... sometimes we need to be honest with ourselves and ask tough questions.
Podcast episode mentioned - Foundations of a Healthy Lifestyle.
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk all about thyroid health and Hashimotos with Leigh Montgomery.
Connect with Leigh on IG at @leighleighmontgomery
Join Leighs Facebook Group
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode, Liz interviews her client Caroline about her experience reverse dieting for 16 weeks. Caroline is what we call a "hyper responder" and has increased calories by about 500-600 per day and has lost weight.
She has lost 11.5 pounds and 13.5 inches as well as improving energy, sleep, digestion and recovery. She also talks about how her relationship with food has changed!
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Click HERE to learn more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
You may not think you’re under-eating because you’re not losing weight. But understand that just because you’re eating 1200 calories and maintaining your weight, doesn’t mean you’re thriving and you VERY WELL could eat WAY more food and maintain your weight in a much healthier place.
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about this season of life that continues to be challenging... eLearning, trying to work, being laid off, stuck at home, unable to take the kids places we would like, etc etc etc - It is a HARD season of life filled with uncertainty and the unsettling feeling of the unknown... BUT we can control what we can control!
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about the fact there is SO much conflicting information out there so we get it - it is hard to know what to believe.
So, we have some tips for you - and a bit of tough love - to help you avoid wasting your time, damaging your body further, and bringing you even further from your goals.
Podcast mentioned on Why Meal Plan Templates Suck
If you are considering trying a new diet, or you are working with a coach - do NOT just let them dictate what you do. Ask WHY. Why would we just blindly trust a template to give us results when it didn’t ask us ANYTHING about our history, our likes/dislikes, our lifestyle, our stressors, our needs, our goals, etc. All it asked was age/height/weight/goal - how can something be tailored to you and the ups/downs of life with those 4 simple statistics?
Also, if a coach is asking you to remove a food group (carbs, protein, etc.) QUESTION THEM. Ask for research, ask for the meaning behind it, ask why it is right for YOU and your body!
If a coach is asking you to eat really low levels of calories - ask why and for how long. Ask what you do when you get hungry, or when you want to eat more!
If you are experiencing anything like irregular menstrual cycles, constipation, not going to the bathroom daily, major mood swings, headaches, hunger/cravings, etc. - ask your coach WHY this might be going on. Ask how to help it or how to improve it.
Do NOT be helpless - you are PAYING for a service. And if you aren’t paying and doing your own research, be thorough. Do not trust your co-worker, or your cousin, or your sister who lost 50 lbs on Keto (supposedly). Ask what keto does long-term, ask how you should supplement your diet if you choose to go vegan and remove meat.
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we interview our client, Kate, and discuss her journey through Metabolic Prehab and EvolveUniversity with Lifestyle Nutrition.
She is a new mom (8 month old little girl) that needed to learn how to fuel her body properly to support her energy, lifestyle and love for running.
Application for scholarship *new clients only* apply here & learn more about entering to win a gift card!
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about the myth of the 1200 calories and why 2000 calories shouldn't be such a scary number as it may not even be enough depending on your goals and your lifestyle!
Application for scholarship *new clients only* apply here & learn more about entering to win a gift card!
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
THANK YOU SO MUCH FOR TUNING IN!! We know we have listeners all over the world and we are honored that you take the time to listen! Please share this podcast with others as it is the way we can reach more people and help end the trend of restrictive dieting and help women break free from chronic dieting!
Listen to the Metabolic Prehab podcast HERE
Application for scholarship *new clients only* apply here & learn more about entering to win a gift card!
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about the foods you should focus on consuming before and after your workouts. We also talk about how to fuel for a long hike/run, a race or big event!
Read more on our blog at: https://www.lsn.fit/blog/pre-and-post-workout-nutrition
Application for scholarship *new clients only* apply here & learn more about entering to win a gift card!
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about being realistic with our goals and committing to do what it takes, or choosing a different path.
Application for scholarship *new clients only* apply here & learn more about entering to win a gift card!
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Application for scholarship *new clients only* apply here & learn more about entering to win a gift card!
No one food item can make or break your diet, just as it is pretty difficult to undo a month’s worth of hard work in a day or two. You may end up doing a little damage if you push it too far, but it’s probably not anything that will derail you completely or that can’t be fixed.
Traditional wisdom claims it takes 3,500 calories extra to gain a pound of fat, but you won’t necessarily gain one pound of fat in a day, it usually takes multiple days of excessive intake to increase body fat storage. You will however, likely see the numbers on the scale go up and feel more bloated due to water weight.
Water weight vs. fat gain
*Water weight usually comes on fast and rapidly - your cells are able to absorb excess water under a variety of circumstances including lack of sleep, high sugar or salt intake, hormones, and even the weather (2,3)
*Fat gain usually happens slowly over time - When you gain fat or muscle, your body has to capture, store and utilize nutrients accordingly - it is not always a simple process and can take days or even weeks.
The TYPES of food matter -
Research suggests eating more protein and “clean” foods may not cause as much weight gain, specifically body fat gain. In a study looking at thermic effect of processed foods, participants burned twice as many calories digesting more whole foods compared to highly processed options (8). Also, some studies show saturated fat and sugar promote more fat storage than unsaturated fats and complex carbohydrates from whole foods (11).
Thermic effect of food - higher protein tends to store less fat because it burns more calories and has the highest thermic effect of food. Carbs have the next highest and fats have nearly no thermic effect with digestion.
Math Breakdown of Calories/Storing Fat - The human body can store up to about 400-500g of carbs in our muscles/liver at one time (and they usually aren’t super depleted all the time) This is about 2000 calories from JUST carbs. Higher muscle content = higher ability to store. Our body has essentially an unlimited store of fat though.
Example - Say you are currently in a slight calorie deficit, and are somewhat carb depleted - so you will efficiently store most of the carbs consumed (80%) as energy in muscle/liver. And if you don’t have too much weight to lose, the science tells us about 60% of weight gain would be body-fat vs. muscle development.
So if you truly over-consumed by 3500 calories (which would be like 5000 calories for some people), and the macro breakdown was about:
60% carbs (alcohol, bread, pizza, etc.) = 525g or 2100 calories
10-14% protein = 85-120g protein or 400-500 calories
25-30% fats = 100-115g fats or 900 calories
So, if we stored 80% of those carbs effectively, that means we’d store 420g of 1680 calories. That leaves 420 calories remaining from carbs + the additional calories from fats/proteins - 1820 total calories that goes towards weight gain. And given our estimation that about 60% of that goes to fat - we’d be looking at about 0.32lbs of body-fat gained.
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Instagram @lsn.coach
In this episode we talk about the paralyzation of perfection.
Perfection paralysis: It’s the immobilizing fear of failing and something us perfectionists know well. It can wreck our psyche and prevent us from forward movement because we’re so scared the results won’t wow that we’re unable to even begin.
1. Prioritize your energy.
In the throes of perfection paralysis, we often lack perspective.
Take a global look at your list—and your life. What matters most? Make it perfect. For the rest, let DONE be good enough.
Separate your ‘task’ to MUST do, NEED to do, and WANT to do.
2. Let just one thing be good enough.
Problem is, for perfectionists, letting "done" be "good enough" is tough.
Yes, you understand that perfection is an impossible standard, but that usually doesn’t stop you from seeking it.
Here’s our challenge: Today, can you press pause on that unwinnable game and let just one thing be less than perfect?
Perhaps it means grabbing a salad for dinner instead of making that organic meal you had planned. (Your kids will survive. Promise.)
Or it could mean hitting your bed tonight before the house is tidied. (You’re probably the only one who will even notice.)
What one thing in your life can be good enough today?
3. Take the next best step.
We often get overwhelmed with what am I going to cook/meal planning, grocery shopping, then having to cook everything that we don’t do anything… some people order groceries but get overwhelmed with cooking so they let it all go to waste and order out.
4. Don’t give yourself a start date or an end date. JUST START.
Imperfect action is better than no action.
When you take the pressure off of the outcome or an end date, you start to notice it is easier to adhere. This has to become your new normal.
Download our metabolic blueprint here
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about the problem with the BMI scale as a measure of health.
The BMI was invented over 200 years ago by a Belgian MATHEMATICIAN-that's right, knew nothing about the human body, was not a DOCTOR or health professional- named Lambert Adolphe Jacques Quetelet. He came up with BMI to help the government allocate resources to the population, and had nothing to do with how “healthy” someone was. Quetelet even requested that the formula was not to be used to measure fatness, or someone’s health status.
What is BMI?
The body mass index is an equation that's talked about frequently in our medical system, in health classes, and in news articles that measures weight in relation to height. BMI uses height and weight to classify people into the categories “underweight”, “healthy”, “overweight”, “obese”, “morbidly obese”- all of which have a line that’s arbitrarily drawn to separate the categories without any other factors taken into consideration. No muscle mass, no health markers, no lifestyle factors, literally just height and weight.
Ironically, although the CDC uses BMI as a measure of health, the CDC’s own data show that BMI measures are inaccurate at determining … well, just about anything really. You can be the exact same height and BMI as someone else and have very different bodies. Oh, and not to mention that very same data shows that nearly half of the people classified as “obese” by the BMI standard were perfectly metabolically healthy, actually. That’s because the human body is an organism not a fucking math equation.
A better measurement of health and wellness - Waist-to-hip ratio
The waist-to-hip ratio is not only an excellent way of calculating how much excess weight you are carrying, it can also be used to indicate susceptibility to a number of health issues, including high blood pressure, heart disease and diabetes. You can read more about waist-to-hip ratio here. We also have a waist-to-hip calculator here.
How do you calculate your waist-to-hip ratio?
Using a tape measure, take a reading from your natural waistline and the widest part of your hips. Now divide the circumference of your waist by your hip circumference measurement. Once you've done that, compare to our results chart below.
Waist-to-hip ratio results chart
The figures in the waist-to-hip chart below are based upon the standards set by the German Society for Sports Medicine and Prevention (DGSP).
Men / Women
< 0.90 / < 0.80 normal weight
0.90 to 0.99 / 0.80 to 0.84 over-weight
1.0+ / 0.85+ obesity
Note that the World Health Organisation deems that abdominal obesity is represented by a waist–hip ratio above 0.90 for males and above 0.85 for females.
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about PMS symptoms, what can cause menstrual pain and how to improve your menstrual cycle. A lot of times menstrual pain is chalked up as “something to just deal with” or be put on birth control to help manage it - but it’s a sign that something is off with our body.
What is your period telling you?
- Late - High Stress
- Extra Painful - Sign of inflammation. Nourishing with whole foods (turmeric, bone broth, carrots, eggs, coconut oil, and other healing foods)
- Early - Stress/Low Progesterone
- Spotting - Low hormone levels
- Heavy Period - Low progesterone since estrogen thins the uterine lining. Thyroid dysfunction.
Some reasons for menstrual pain are
- High levels of inflammatory prostaglandins (typically experience pain DURING your period)
- High estrogen in comparison to progesterone. (typically cause PMS symptoms and pain leading up to and during period) - very common
- Stress and nutrient deficiencies
Does Alcohol Make Period Symptoms Worse?
Article referenced: https://drbrighten.com/does-alcohol-affect-your-period/
- Alcohol can make your period symptoms worse — in more than a few ways.
- It can lead to dehydration, which may worsen cramping.
- It can deplete magnesium levels, which means PMS and cramps increase.
- It may cause fluctuations in your hormone levels — which means your period symptoms can get worse.
- It keeps your liver busy. Instead of breaking down excess hormones during your period, your liver is distracted dealing with processing alcohol. This means your period might come with more misery than usual.
- It can affect your gut microbiome and can make you more susceptible to leaky gut and inflammation. That can leave your body less equipped to properly process hormones during your period, potentially causing symptoms to flare up.
- It can cause your blood sugar levels to rise when you drink in moderation. In the second half of the menstrual cycle cycle (after ovulation), many women are more insulin resistant. Adding alcohol to the equation can make things worse.
So what can you do to help:
- TRACK YOUR CYCLE. Pay attention to how long they are, how heavy they are, and your symptoms.
- Magnesium Malate or Magnesium Oil Spray (nuts, legumes, leafy greens, avocado, seeds, plantains, and bananas)
- Eat foods rich in Vitamin B6 (help promote progesterone and happy periods - pork poultry, fish, egg,s beef, liver, carrots, spinach, sweet potato, avocado, chickpeas)
- Ginger Root or Ginger Tea (Zingibain, the enzyme found in ginger, protects your body from inflammation by inhibiting your body's prostaglandins production. Prostaglandins are a type of pro-inflammatory chemicals that trigger the contractions of the uterus and help it shed its lining.)
- Heating Pad or Ovira Pads TENS device
- REST/Reduce Stress
Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
In this episode we talk about how periods and the hormonal fluctuations of our menstrual cycle impact our training, strength, energy and fatigue.
Tip or Trick: Life App to track cycles and symptoms
If you’re regularly training, you may even notice your energy, strength and/or endurance levels yo-yoing again and again.
Well, you’re not alone – it’s normal and it’s all related to our menstrual cycles (I’m speaking specifically to pre-menopausal women).
On the upside, you have days where you just CRUSH IT – you feel like superwoman – ready to take on the world or lift a car…
SO here’s a bit of science about why, and tips for you to improve your training through your cycle.
A HIGH LEVEL OVERVIEW OF WHAT YOU NEED TO KNOW ABOUT YOUR CYCLE AND EXERCISE…
- The menstrual cycle has a large influence on a female’s metabolic state and training.
- The follicular (Day 1-14) phase is when women should focus on progress. It’s characterized by a higher tolerance for pain and increasing levels of endurance.
- Insulin sensitivity is higher during the follicular phase. Your body will be more prone to using carbs to fuel muscle gains.
- During ovulation, high estrogen levels can make women more prone to injury.
- During the luteal phase (Day 15-28), the female body will rely more on fat as a fuel source.
Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about REPS that are required to accumulate the results you desire ;)
Going Through the Motions is OKAY sometimes
- You may not be super excited about the lunch you made
- You may not want to workout
- You may feel ‘bored’ - this is also known as ‘routine’
Things you can do to help:
- Spice up meals (TJs post and this may take a bit more time, money, or effort)
- Maybe switch up workouts - add in a run once or twice a week, take an online class, do yoga, etc.)
- Find a friend to do things with (cook with or workout with or go on walks with)
- Gameify it - water, step contests with friends, workout buddies, etc.
Bottom line is - just like everything in life - it's not going to be rainbows and butterflies each day, but you have to choose to show up for yourself.
Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we chat with one of Liz's/Strength Republic clients, Mandy Cowen.
Mandy is a married mom of 3 and has an amazing transformation story. This story is relatable to so many as she shares the struggles of yo-yo dieting, binge eating in times of depression, emotional eating and pregnancy weight gain. Then she shares how she identifies as a food addict and has had to work hard to transform her relationship with food and overcome binge eating.
She wants everyone to know that making a lifestyle is possible and hopes her story inspires someone <3
Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about how to deal with peer pressure and judgement when starting a healthier lifestyle.
- Know your WHY - you MUST have a deeper connection to the emotional side of losing weight/why you want to change.
- Having crucial conversations with family and friends. Ask for their support and be specific with what you need from them...they don’t know how to help unless you tell them...i.e. Fam/Friends asking you to go out every Friday, bringing you ice cream when they get some, asking to order out when theres already a plan.
- Educate yourself - understand why you’re changing and the connection of those changes to other areas. i.e. I feel better when I don't drink as I don't wake up in the middle of the night/improved sleep, better digestion with less bloating/gas/constipation and I have more energy.
- Realize that the comments from other people are due to their own insecurities. Often they are projecting onto you.
- Sometimes you need to draw a line in the sand - until you build the discipline, you need to you may have to say no for a bit.
- Have a plan - think about things ahead of time, bring foods/drinks or decide what you're going to order before you go out rather than letting the environment influence you.
- Be PROUD of who you are - be proud of being healthy and picking the salad when everyone else is eating greasy burgers, be proud of working out even if it is inconvenient. Be proud of what you are working to accomplish and it becomes much easier to adhere to your plan!
Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about alcohol and the effects of alcohol on the body and how to plan for a night of drinking, and how to recover.
We made a cheat sheet for you as well so you know how to track your booze, find it on Facebook or Instagram!
Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about seasons of dieting and buckling down to work on your goals. We discuss the negative impact of trying to continuously diet and how to prevent metabolic adaptation. In cut seasons it is the time to dial in and work your discipline muscles for that period of time.
Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about what tracking food can teach you, how to work towards more intuitive eating and common mistakes people make when tracking food intake.
Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about 7 things to consider as you work to build confidence. CONFIDENCE IS EARNED NOT GIVEN.
- It comes from repetition and doing hard things consistently.
- Celebrate small achievements
- Ask questions/be curious. Stand up for yourself when you need to.
- Exercise!
- Monitor progress
- FOLLOW THROUGH - DO WHAT YOU SAY YOU ARE GOING TO DO
- Find what makes you happy that also serves your goals
Click HERE to more about our Metabolic Prehab™️ program!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about calorie dense foods/drinks and what to watch out for in common convienance foods.
Products we talk about in the episode
Digestive Enzymes
Frother for making protein coffee
Blog about unhealthy salads can be.
- Coffee/Starbucks
- Drinks - Juices/Smoothies/Soda/Lemonades
- Oils at restaurants (go with salads, or ask for light oil)
- Salads - loaded with cheese, nuts, dried fruit, avocado, dressing - you can rack up 1,000+ cals easily. Read more in our blog about unhealthy salads can be.
- Cheese
- Condiments/Dips
- Chips/Crackers
- Alcohol
- Bananas and Dried Fruits
- Syrup/Honey/Agave
- Nuts/Trail Mix/Nut Butters
Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.
Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk bout why we overeat carbs and fats and the importance of keeping protein intake adequate. For a deep dive into protein, you can listen to the episode here.
Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.
Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In this episode we talk about foods to eat during the summer when it is hot outside and you don't feel like cooking or eating something warm.
Download our FREE smoothie guide HERE.
Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.
Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.
Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Affiliate partners:
1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)
Magic Spoon - use coupon code 'LSN'
Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)
Built Bar - use coupon code 'LSN'
In part 2 we talk about what happens when you lose weight rapidly and regain it quickly.
Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.
Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about 2 case studies and how the chase for QUICK results and fast weight loss usually doesn't end well.
Tip or Trick: Liz talks about her new favorite clothing line that resembles Lululemon, but at a much more affordable price! Check them out here: https://crzyoga.com/
Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.
Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about how doing MORE cardio may be killing your progress.
Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.
Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about the excuses we make due to time and how you can get better at prioritizing your time to align with your goals.
First, do an audit of your day. Where are you wasting time? Is there anything you can do to save time from driving, shopping, social media, TV, online browsing?
Then make a list of critical tasks and schedule them in!
Time block your day and try to stick to the schedule as much as you can.
Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.
Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about over complicating living a healthy lifestyle and making positive changes. The media and diet culture has led us to believe that weight loss/fat loss has to be complex, require a ton of effort and supplements [pills, meal replacement shakes, etc.]
Living a healthy lifestyle should be simple. Start with a few basic things and listen to our foundations podcast here.
Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.
Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.
Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about the not so sexy things that happen during fat loss.
Tip or Trick - we love the BAI5 lemonades for summer, 5 cals and 1g sugar. They are a bit sweet, so we recommend adding sparkline water or club soda!
In a cut phase, you are purposefully restricting your body of energy.
It gets harder to lose and easier to gain simply because of our body’s inherent mechanisms.
Important things to know - things most people don't tell you...
- You’re going to be hungry
- Tired
- It’s gonna be hard, you’re gonna be faced with more temptation because you’re now noticing it more.
- You need to be mentally and physically ready - which is why we created Metabolic Prehab™️
- It's not going to be linear, ever
- It's not going to be what you expect, it will be so much more than you expect as far as gratification and learning!
What we do to make it a bit easier/more enjoyable:
- Sprint Cuts
- Focus on other wins - take focus off the scale at points
- Take breaks
- Biofeedback tracking
Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.
Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
We wanted to have some fun in this episode amongst all the craziness in the world so this is a light hearted Q&A with some fun topics, a lot of laughter, a little tough love and some of our secrets :)
We are two moms, running a business with one goal in mind: to change lives.
We are silly, we get stressed, we have cravings and we enjoy a lot of the things you do!
This episode is a fun way for you to get to know us a better and we would love to hear some answers from you if you resonated with any of this or just want to share a funny story with us!
Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.
Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about all things related to mindset, motherhood, entrepreneurship and navigating stressful times in life and overcoming hardship.
Connect with Dr Cathy on Instagram
Facebook
The Branch Moms Network
Advanced Health of Naperville *best Chiropractic and massage therapy in our area!
Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.
Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about weight loss plateaus, how to determine if it is a TRUE plateau or inconsistency AND if it is a true plateau we talk through 5 strategies we use to break it!
Tip or trick: Becca talks about her over eating this past weekend and the lesson she learned along with a few tips to not overconsume when you feel extremely hungry!
What to do in a TRUE plateau? The last thing we want to do is DECREASE calories - this is what everyone thinks is the answer and it’s NOT!
- Increase NEAT - walking, park farther away, take the stairs, etc.
- Manage stress better - journaling, meditation, coloring, reading, creating space!
- Change up macro ratios - we play with carbs and protein a bit and move calorie intake around (we also get more strict on where these calories coming from as well - alcohol, sweets/sugar, processed foods, lots of bars/shakes, etc.)
- Take a look at gut health - is there inflammation, bloating, gas, constipation, etc.
- Visit small fasting windows
- THEN decrease calorie intake - we would likely do this with a bit larger deficit for 5-10 days followed by a refeed (mainly from carbohydrates).
Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.
Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about Non-Exercise Activity Thermogenesis (NEAT) and how important it is to your overall health, how it can help you lose weight, and even increase productivity!
NEAT is often overlooked in the weight loss community.
Basically NEAT means ALL the activity you do outside the exercise. Too often we think that if we workout daily that’s enough to lose weight and many underestimate the value of NEAT and how impactful it is to our overall calorie burn.
Tip or Trick: plan out your day and complete your MUST DOs FIRST!
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Click HERE to more about our Metabolic Prehab™️ program!
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Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk with the owners of Top Notch Nutrition about living with autoimmune disease.
A few of our favorite products are:
Hydrate (Orange Mango is our jam!)
Sleep - awesome for those who need help with sleep!
Relief - POWERFUL antiinflammatory!
CLEAN Protein - Great tasting protein and easy on the gut as it is specially formulated with lactase enzymes, Aminogen and Astragin.
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Click HERE to more about our Metabolic Prehab™️ program!
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Website lsn.fit
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@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about the process and how progress is made over the long haul.
This is so important to understand as you focus on the progress and process instead of solely focusing on the product or outcome.
Process instead of product means giving your all to a process WITHOUT guaranteed results.
You cannot comprehend what the body will do, no one can. [Unless you want to pay for ALL of the bloodwork, all of the testing, all of the data to give you a snapshot of what's going on inside of your body to help estimate what should happen].
Highlights
Progress Takes Time -
- The human body is in a constant state of regeneration, from the cells in our skeleton to the nails on our toes.
- But some cells are replaced more quickly than others, and some body parts never get replaced.
- Skin cells are replaced every 39 days
- Liver Cells are replaced every 300-500 days.
- Skeleton is replaced every 10 years [This is an organic process - it's not like on day 1 of year 11 we start with a brand new skeletal structure, but it's a constant turnover of cells.]
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Click HERE to more about our Metabolic Prehab™️ program!
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Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk with Ali about how to improve digestion and all about poop :)
Visit https://www.parksidenutrition.com/ to get your free poop guide! She also has recommended supplements listed on her website as well!
Connect with Ali on Instagram
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@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.
Click HERE to more about our Metabolic Prehab™️ program!
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Website lsn.fit
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@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk with Sam about the importance of living a healthy lifestyle, understanding metabolism and how much it impacts and how food can help you heal, repair, recover and grow.
Highly recommend you check out his podcast - Sam Miller Science as he has many great episodes! This is the episode he referenced in our podcast.
Connect with him on Instagram
You can learn more about him at www.sammillerscience.com and access his free training resources we mentioned in the podcast!
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Click HERE to more about our Metabolic Prehab™️ program!
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Website lsn.fit
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@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
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Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk with Brand and Michelle from Key Nutrition about making yourself a priority and the undying commitment you need to have to yourself.
Connect with Brad
Connect with Michelle
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In this episode we talk about the repercussions of living a sedentary lifestyle and the ONE most beneficial movement habit you can instill to your DAILY routine... walking.
Tip or trick: in times you feel you need to destress and decompress, you can do so in other ways besides meditation or guided meditation. Liz talks about making a little list of things you like to do and that bring you joy to help you decompress - mine is cooking :)
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In this episode we talk with Shanna self-love, self-care and nourishing your body and relationships in motherhood. We also talk about her non-toxic skincare line and she graciously has a giveaway for our audience!
Shanna has graciously allowed us to share her meditations.
Here are two “peaceful” meditations she recorded.
https://drive.google.com/drive/folders/1az626fOq_RQcRmhRFyX_Bu0tBBUx47lo?usp=sharing
And here is the link to her whole library of guided meditations.
There are about 34 all with a different focus, but all should calm body and mind.
https://soundcloud.com/user-376392126/sets/exhale/s-QJwbJ
Spell Botanicals is giving away The Face Cleansing Kit which includes Balance Face Cleansing Oil + Micro Exfoliating Rice Powder PLUS Travel size of Glow - light weight antioxidant face oil + Organic Muslin Cloth
You can read about the line here: https://spellbotanicals.com/
If you would like to order, use coupon 'FOODCODE' for 15% off your order!
Here is how to enter:
1) Share this podcast online and tag us!
2) Follow @lsn.coach and @spellbotanicals
3) Comment on our giveaway post and tag a friend!
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In this episode we talk about a few key lessons we have learned from various mentors, motivational speakers and personal development trainers.
Tip or Trick - schedule something during 'witching' hour if you find yourself gravitating towards snacks, wine, or mindless eating. Distract yourself with a workout, walk, hobby, or task outside the kitchen!
Podcast referenced High Performance Habits Explained
High Performance Habits Book by Brendon Burchard
- Adopt the Role Model Mindset
- Don't be afraid to be vulnerable inside of this!
- Take Care of Your Physical Health (workouts, walks, meditation, taking ‘pit stops’ from staring at a computer all day)
- Your weight has nothing to do with your value or self-worth, and you putting that label on yourself is simply a perception. “5 is only average in the presence of a 4 and a 6”.
- Seek Clarity
- You have to know your WHY to eating better, sleeping, working out, etc. It shouldn’t be JUST for a physical outcome - it should be deeper rooted!
- Set boundaries / expectations
- In all areas of your life - relationships, habits, work, etc.
- Scale up & change your emotional state - if you’re in line and feeling a certain way, take that moment of medication to perceive why you’re feeling that way and what you can do to change it.
- You generate your energy, your joy, your happiness. Bring Joy. No one is choosing for you!
- Emotions are signals - Guilt can be utilized as a signal to pay attention and do a better job for whatever you feel guilty for. Failing is a moment, let it be a moment and move one - Andy Frisella podcast we mentioned.
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Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk with Rick Alexander, an author, speaker and educator who specializes in helping individuals and organizations understand themselves better so that they can increase performance, find meaning in their work and build a life that is in alignment with their ultimate goals.
Connect with Rick online at https://rickalexander.com/
Instagram: https://www.instagram.com/rickalexander_/
Listen to his podcast Morning Coffee with Rick Alexander
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Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about ways to build better discipline in times you don't feel motivated.
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Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about our signature program, Metabolic Prehab™️ and why we created it!
Learn more at metabolicprehab.com
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In this episode we talk about 5 reasons templates suck and how we believe there is a better way to diet and reach your goals for long term success.
- Short term mindset vs long term sustainability/freedom
- No education - how should you set intake levels? what to do when it is over? what to do when biofeedback suffers?
- Doesn’t consider your individual needs - do you have autoimmune? high cholesterol? food intolerances?
- Not lifestyle applicable - doesn't teach you how to utilize cycling/periodization for vacations, different seasons of life or when goals change
- Doesn’t teach REAL behavior change or address underlying issues such as emotional/binge eating/stress eating
Ready to break free from this cycle, feel good physically and have confidence? Learn more about our Metabolic Prehab prgram here!
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Website lsn.fit
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Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk with our mentor and coach, Jason Phillips about the mental side of reverse dieting and metabolic adaptation.
You can connect with Jason on Instagram and if you're interested in the Nutrition Coaching Institute he is offering 75% off to our listeners! Visit https://ncicertifications.com/ for more information!
Can you relate to our conversation and find yourself stuck dieting without success? Learn more about our Metabolic Prehab prgram here!
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Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about stagnation and the concept of being 1% better every day.
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@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about how to stock up on groceries to avoid multiple grocery trips while still eating healthy!
Tip or Trick - Utilize Instacart or another grocery delivery service to order online. Some stores also offer the order online and drive up to pick up!
Example of items we keep in our home and aim to go to the store every other week or maximum once a week.
Freezer - frozen fruit, veggies, cauliflower rice, spinach cakes, egg frittatas, meat, chicken nuggets, meatballs, cauliflower pizza, salmon burgers, shrimp, turkey burgers, steam-able sides like quinoa and cauliflower rice, and Trader Joes frozen gnooci/veggie blends.
Fridge - Apples, avocado, oranges, grapes, bananas - get one bunch ripe/unripe, bagged salads, chicken bites, yogurt, cottage cheese, peppers, hummus, sliced deli meat, salsa, eggs, and egg whites.
Pantry - Chickpea pasta, canned chicken/canned tuna, tuna packets, marinara sauce, nut butter, nuts, rice/rice packets, canned or bagged beans, sauces/marinades for keeping cooking fun and flavorful [we like SkyValley, G Hughes and Trader Joes], seasonings [Mrs Dash is great!], Enlightened broad bean crisp, 1stPhorm protein powder/bars [we also like Built Bars - use LSN coupon code for discount!], veggie chips, Birch Benders pancake mix, and baking items.
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Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about tips to help you on your postpartum journey. The importance of nourishing your body and giving yourself grace as a new mom!
Shout out to Lindsay Stenovec, R.D. for providing a great training on pregnancy/postpartum nutrition with the Lifestyle Nutrition Coaching team.
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Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about type of foods that can cause inflammation and how to manage inflammation.
Many people do not know the effect food has on their body unless they have a ‘food allergy’ with an immediate reaction. However, food intolerances are extremely common and the biggest indication is inflammation. In fact, it is estimated that 3 out of 4 people have food intolerances. Food intolerances usually occurs when your gut (digestive system) reacts poorly to a certain food or a specific ingredient in a food. These intolerances can be expressed several ways. Common symptoms may include: bloating, fatigue, acne, dry skin, constipation, gas, weight gain, inability to lose weight, and inflammation.
What are the most common food intolerances/sensitivities? Dairy, Gluten, Eggs, Nightshades, Yeast, and Sugar
Top symptoms/expression of gluten intolerance:
A gluten intolerance or sensitivity can create some symptoms similar to celiac disease. Non-celiac gluten sensitivity will closely mirror celiac symptoms; however, the issues are not a result of an autoimmune disorder and the problem is not genetic. For this reason, a person with non-celiac gluten sensitivity will not experience small intestine damage from ingesting gluten, but unpleasant symptoms will occur nonetheless. Some gluten intolerance involves fewer intestinal issues than celiac disease does. Another difference is the timing of the symptoms. With gluten intolerance, symptoms may not occur until days after someone ingests gluten, whereas sufferers of celiac disease will often experience symptoms within hours of ingesting gluten. Symptoms of gluten intolerance include migraine headaches, skin rashes, acne, joint pain or numbness, fatigue, forgetfulness, diarrhea or constipation, gas and bloating.
Top symptoms/expression of a diary intolerance:
You have gas, bloating and other digestive problems. According to the Academy of Family Physicians, about 75% of adults worldwide are not capable of digesting milk. By the age of 3 or 4, we have stopped producing the enzyme lactase that helps us digest milk. Listen to your body. It’s trying to tell you something.
You have congestion, runny nose, phlegm and frequently clear your throat. Dairy is a mucus forming food. The root cause of mucus is inflammation in the body and inflammation is the precursor to all disease. While clearing your throat may not seem like such a big deal, imagine what other inflammatory responses it’s causing internally.
You have skin blemishes, bumpy skin or acne. Dairy boosts levels of androgens, male hormones like testosterone in the body, not to mention spikes insulin, which raises our blood sugar levels. Both insulin and androgens stimulate the skin to produce blemishes and pimples.
Finally, You can’t seem to lose weight… When you’re eating foods that don’t work in your body, you become inflamed. Inflammation causes you to hold on to weight no matter how few calories you’re consuming or how much exercise you’re doing. Ditch the dairy and allow your body to find its natural, most balanced state
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In this episode we talk about inflammation - what it is, the different types of inflammation, and common symptoms/signs to look out for to identify inflammation.
What is inflammation?
Inflammation is a process by which the body's white blood cells and substances they produce protect us from infection with foreign organisms, such as bacteria and viruses.
However, in some diseases, like arthritis, the body's defense system -- the immune system -- triggers an inflammatory response when there are no foreign invaders to fight off. In these diseases, called autoimmune diseases, the body's normally protective immune system causes damage to its own tissues. The body responds as if normal tissues are infected or somehow abnormal.
Signs of inflammation are like a car's dashboard engine light. It tells you that something is wrong. But your response is not to take out the bulb, because that's not the problem. Instead, you look at what caused the light to turn on. "It's the same with inflammation," says Dr. Shmerling. "It's telling you that something bigger is going on that requires attention."
Acute and chronic
There are two types of inflammation: acute and chronic. People are most familiar with acute inflammation. This is the redness, warmth, swelling, and pain around tissues and joints that occurs in response to an injury, like when you cut yourself. When the body is injured, your immune system releases white blood cells to surround and protect the area.
"Acute inflammation is how your body fights infections and helps speed up the healing process," says Dr. Shmerling. "In this way, inflammation is good because it protects the body." This process works the same if you have a virus like a cold or the flu.
In contrast, when inflammation gets turned up too high and lingers for a long time, and the immune system continues to pump out white blood cells and chemical messengers that prolong the process, that's known as chronic inflammation. "From the body's perspective, it's under consistent attack, so the immune system keeps fighting indefinitely," says Dr. Shmerling.
Signs of Inflammation
Symptoms of inflammation vary depending on whether the reaction is acute or chronic.
The effects of acute inflammation can be summed up by the acronym PRISH. They include:
- Pain: The inflamed area is likely to be painful, especially during and after touching. Chemicals that stimulate nerve endings are released, making the area more sensitive.
- Redness: This occurs because the capillaries in the area are filled with more blood than usual.
- Immobility: There may be some loss of function in the region of the inflammation.
- Swelling: This is caused by a buildup of fluid.
- Heat: More blood flows to the affected area, and this makes it feel warm to the touch.
These 5 acute inflammation signs only apply to inflammation of the skin. If inflammation occurs deep inside the body, such as in an internal organ, only some of the signs may be noticeable.
For example, some internal organs may not have sensory nerve endings nearby, so there will be no pain, such as in certain types of lung inflammation.
Symptoms of chronic inflammation present in a different way. These can include:
A person will notice inflammation symptoms after these steps take place.
In part 2 we will talk about type of foods that can cause inflammation and how to manage inflammation.
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In this episode we answer more questions from the Block Fitness community. Owner and friend, Joseph Hawthorne interviews us and we discuss the first half of the questions from his community. We ran out of time so we will be doing part 3 in the near future! Connect with us:
If you have any questions, just submit them to info@lsn.fit and we will be happy to answer them on an upcoming episode!
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In this episode we talk about focusing on ONE habit at a time and building momentum through consistency not perfection.
If you don't workout right now, start walking.
If you don't eat healthy right now, start drinking enough water.
So often people feel they need to do a 360 to be successful, then get overwhelmed and do nothing. We want you to know it's okay to start small, to fail and to get back up and keep going!
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Email: info@lsn.fit
In this episode we answer questions from the Block Fitness community. Owner and friend, Joseph Hawthorne interviews us and we discuss the first half of the questions from his community. We ran out of time so we will be doing part 2 this week and will share!
If you have any questions, just submit them to info@lsn.fit and we will be happy to answer them on an upcoming episode!
Join our newsletter here: https://lsn.mykajabi.com/newsletter
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: info@lsn.fit
In this episode we talk about the morality behind food and how many believe food is “good” or “bad.”
Tip or trick is one of our FAVORITE products - Magic Spoon Cereal! Protein cereal that is delicious and even your kids will love! Use coupon code LSN
Food’s being good or bad are not determined by facts, but by someone’s set of rules and beliefs. When we start to label food as good or bad, we actually start to label ourselves as well.
If you MUST use a label, try to use ‘everyday’ or ‘sometimes’ or ‘calorie dense’ and ‘nutrient dense’.
Calorie Dense vs. Nutrient Dense
Calorie Dense foods - foods that provide a large amount of calories, but minimal nutrient availability. Pizza, Pasta, Cookies/Sweets, alcohol, etc.
Nutrient dense foods - vegetables, fruits, eggs, red meat, avocados, nuts/seeds
Most of our day should be nutrient dense foods because...nourishment, micronutrients, total caloric intake, fiber, satiation
When are foods considered ‘sometimes’ or maybe ‘not worth it’ foods
*When they make you physically ill or extremely bloated (food intolerances)
*When you have no control around them - visit your relationship with them. WHY is this happening each time? Why can we not moderate them? You may need a period of elimination before reintroduction (maybe some small addiction levels going on or too strong of habits around them)
*Visiting whether you are truly enjoying the food or it has simply become a habit. And is that habit undoing progress or impacting goals you are working towards?
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Email: info@lsn.fit
In this episode we talk about the importance of sleep, how it impacts your health and hormones and how to improve your sleep.
Tip or trick: So many people struggle to drink water so we talk about one of our FAVORITE products from Top Notch Nutrition - HYDRATE! Orange Mango is our fave!
Interesting facts about sleep and link to our full blog.
- “Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer. Insufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimer’s disease.”
- Inadequate sleep – even moderate reductions for just one week – disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic. Sleep disruption further contributes to all major psychiatric conditions, including depression, anxiety, and suicide.
- Too little sleep swells concentrations of a hormone that makes you feel hungry while suppressing a companion hormone that otherwise signals food satisfaction. Despite being full, you still want to eat more.
- “The shorter you sleep, the shorter your life span.”
Best Sleep Hygiene Practices:
- Keep a schedule - our bodies love routine! With routine your body will know when to release calming hormones (melatonin) before bed and stimulating hormones in the morning.
- Keep alcohol and caffeine moderate (stop at 2p, caffeine sensitive, stop at 12p)
- Around 6/7pm make sure your cell phone is on nighttime mode, yellow light instead of blue light.
- Dim lights in the house, wear blue light blockers if watching TV/working on computer
- 30 min before bed, remove all inputs! All inputs are stimulating our brain and we need to get into a relaxed state.
Nighttime routine:
- Drink CALM (I take it anytime after 6p) or sleepytime tea
- Do your normal personal hygiene practice (brush teeth, wash face, lotion up for young looking skin), maybe even take a warm shower before bed.
- Get in bed, do a brain dump, read, lay and breathe in silence, or journal - a relaxing habit to help you calm your brain.
Sleep Environment:
- Essential oil diffuser
- White noise machine
- Salt lamp
- Light blocking curtains
- Cool temp (60-68F)
- Alarm - sunrise simulator https://amzn.to/2PYh2yG
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Tag us with your zoom video chats and/or homemade wine or liquor tasting this week!
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Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about how to reverse diet properly. Whether you've been in a calorie deficit for a long period of time and have stalled out, or have hit your goals and are ready to maintain - we talk about the process of reverse dieting to drive calories up as high as possible without gaining weight which in turn helps you improve health, hormones and optimize your biofeedback.
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Email: liz@lsn.fit or becca@lsn.fit
In this episode we begin talking about reverse dieting for those of you who have been chronically dieting and are struggling to lose weight or see results. You keep cutting intake or trying to do more movement/workout more and it only gets worse as you may feel tired, constipated, unable to think and hungry a lot or not hungry at all. We talk about about a concept called metabolic adaptation and how the body adapts internally when dieting.
Connect with us:
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@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about the importance of protein, answer common questions about how to set protein intake goals and what types of protein are best.
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk with FitMom, Sarah about homeschooling and working from home.
She shares tips for other moms who are new to this and reiterates that we are all in this together!
You are not alone!
Connect with Sarah on IG https://www.instagram.com/sarah.alyse.fitness/
Listen to her podcast, LeanIn http://leaninwithsarah.libsyn.com/
In this episode we talk about some things that you can do to stay calm during this time of uncertainty and control what you can.
Think positively - if you’re impacted by social media or the news, limit your time and read legitimate sources like the CDC or world health organization for information. Join in Facebook groups that are positive and uplifting. Disengage with negative threads on social media.
Set up your environment for success - clean out the kitchen and get the crap out!. Set up your workstation/office if you don’t already have one. ...Don’t work in the kitchen
Eat smart - Quarantine doesn’t mean carry out and ho hos.
See our IG for a list of things we are stocking up on!
Stick to a routine! Write it out and stick to it for your sanity and for your kids!
Move - Get outside and get your steps in! Do at home workouts, make it harder with tempo - find things to use around the house...stairs, chairs, bags of potatoes, rice, gallons of water.
SLEEP! Use this time to create a better sleep routine. Sleep is our #1 recovery!
Work on YOU - Read, journal, mediate, study something or learn a new hobby you've been wanting to learn.
Stay connected - call family/friends - touch base! Check in on each other!
In this episode we talk about our FitMom Community and the 10 'commandments' for how we live our life!
Are you part of our community? If not, we would love to have you!
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@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
No caption needed for this one!
Connect with us:
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Email: liz@lsn.fit or becca@lsn.fit
In this episode we answer some of the most common questions we get about nutrition and dieting.
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@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about identifying if this is the right season to diet and things to consider in your life.
Podcast Ep 32 Referenced: Consistency is KING, Calories are QUEEN.
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk with Amanda Montalvo, a Registered Dietitian that specializes in women's health and hormones.
You can connect with Amanda on Instagram @hormonehealingrd
Website: https://hormonehealingrd.com/
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about 5 takeaways from the ImpactCollective event with the Nutritional Coaching Institute and things you can do to live a better, more fulfilled life!
Tip or Trick - Book recommendation: 5 Second Rule by Mel Robbins
- If you don’t like what you’re doing/situation - you can always change.
- You have to take action - applied knowledge is power
- Your environment dictates who you become
- People won’t remember you’re a size 6 - they will remember how you made them feel
- “Methods are many principles are few. Methods often change, principles never do.”
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @beccachilcz_nutrition
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about consistency being superior to calories when you're making a lifestyle change. *Not for a short term, body composition goal...but a long-term, sustainable lifestyle change.
Tip or Trick: single ingredient foods.
Consistency is KING
- #1 Lifestyle and knowing your nonnegotiables
- You don’t have to have a crazy restrictive/fad diet > your diet doesn’t need a name.
- #2 Some days will be a little over, some will be a little under - consistency is most important week over week
- This how we make our lifestyle our alley, planned deviations without guilt
- #3 Process OVER Outcome - behaviors/habits should be lifestyle not just goal driven. EX: Goal to run a marathon, but then you quit after marathon versus you run to become a runner.
Calories are QUEEN
- #1 Rule you have to be in a deficit to lose weight.
- Food quality of those calories matters.
- Evidence shows that calories matter (simply, if you’re consuming more than you are burning, you will put on weight, and vice versa), but food quality is an equally important part of weight loss or improved body composition. Eating high quality foods in appropriately sized portions can be a great, and more sustainable nutrition strategy than solely relying on calorie counting.
Researchers in the Department of Nutrition at the Harvard School of Public Health found that quality is very important in determining what to eat to achieve and maintain a healthy weight, and that “a calorie is a calorie” doesn’t tell the whole story. While these researchers did not discount the importance of calories, instead suggesting that choosing high-quality foods (and decreasing consumption of lower-quality foods) is an important factor in helping individuals consume fewer calories. They found in their study of 120,000 people over 20 years that weight change was more strongly associated with reducing the intake of foods like refined grains, fats, and sugars (like in potato-chips, processed meats, and sugar/artificial sugar-sweetened beverages) increase weight gain. On the other hand, weight loss was associated with diets rich in vegetables, whole grains, fruits, nuts, yogurt, and other higher-order foods.
- Evidence shows that calories matter (simply, if you’re consuming more than you are burning, you will put on weight, and vice versa), but food quality is an equally important part of weight loss or improved body composition. Eating high quality foods in appropriately sized portions can be a great, and more sustainable nutrition strategy than solely relying on calorie counting.
- Movement - Calories in/ Calories out
- We often think we move more than we do and eat less than we do.
- Importance of NEAT - non exercise activity thermogenesis.
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about mom guilt, mom shaming, share stories and discuss tips to take care of yourself as a mom.
We share our experience as working moms and what we struggle with in hopes to encourage other mommas and let you know you're not alone!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
Tip or trick: Cardio intervals vs static cardio.
Immune-Boosting Nutrients
- Vitamin C - Liposomal is ideal and best absorbed on an empty stomach.
- Vitamins A & D. Both of these fat-soluble vitamins are important for immune health, but here’s a little-known fact: research suggests that they are only effective for preventing/reversing colds and flus when taken together. Cod liver oil contains natural forms of both A & D in a synergistic blend. I recommend Extra Virgin Cod Liver Oil from Rosita as my preferred cod liver oil product. For more information, read this article. You can purchase EVCLO here.
- Selenium - Helps balance and regulate the immune system.
- Iodine - Most American's don’t get enough - especially health conscious American's. Some people with auto-immune (thyroid conditions) don’t tolerate iodine well, so if you have Hashimoto’s or Graves disease, speak with your doctor, exercise caution.
- Zinc - (Picolinate) can up it to 30mg/day for short period of time when you are feeling a little sickness come on.
- Drink Fresh Ginger Tea - Ginger is a potent anti-viral substance that prevents the adhesion of viruses to the upper respiratory mucosa.
- Wash Your Hands
- Elderberry Syrup or Gummies - Elderberry is one of the most effective botanicals for strengthening immune function and preventing colds and flus.
- Rest/Take Time off From Gym - Give your body the energy it needs to fight off the virus
- Sweat: in Chinese medicine, sweating is recommended at the early stages of a cold. The best way to do this is to take a very hot bath. I also recommend adding herbs and essential oils that promote sweating, such as wintergreen, eucalyptus, rosemary and thyme. Dr. Singha’s Mustard Bath is a powder containing these ingredients that you can add to your bath. It’s available at Whole Foods and other health food stores, and also online.
- Hydration - Staying properly hydrated helps the kidneys do their job of balancing electrolytes and filtering waste from the body. Drinking water can also help illness by lessening congestion and allowing mucus to be coughed out of the body.
Foods To Focus On Consuming When Sick
- Bone Broth and/or Fermented Foods/Probiotics - Fermented foods and/or probiotics: 70-80% of our immune system is in our gut. If you have intestinal dysbiosis or poor gut flora, you’ll be more susceptible to viral and bacterial infections (and colds and flus).
- Keep protein high - You’ll want 1-1.5g/lb lean body mass in order to remain in positive nitrogen balance and stop muscle breakdown in its tracks.
- Stick with low glycemic carbs - When you’re sick, your body isn’t primed for sucking up simple sugars like it is when you’ve just completed a training session.
- Keep healthy fats high - even if that means cutting back on carbohydrates. 30-35% of your total calories is a good figure to support testosterone and overall energy levels (since fat is the primary source of energy at rest). Your body will be forming plenty of new immune cells as you fight off sickness, and fatty acids constitute an important component of each new cell membrane.
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
In this episode Liz and Christy talk about everything from their diet histories, seasons of dieting and making it a lifestyle to fostering a healthy environment at home and how to talk to children about nutrition.
Read the article Christy talks about on how to talk to your kids about food!
https://www.parentsandkids.com/2019/01/21/5-strategies-to-talk-to-your-kids-about-food/
Connect with Christy
Instagram: @christymaecampbell
FitMeNutrition.com
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about 5 ways failure can help you grow!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about common reasons the scale will fluctuate without you gaining fat!
Tip or Trick - Opti-Greens 50 for digestion and regularity.
10 Reasons The Scale Fluctuates
- Sodium / Water Retention
- Travel
- Bowel Movements and Fiber (CALM, AloeLax)
- Workout Intensity and Soreness
- Time Since Last Meal
- Sleep/Lack of Sleep
- Time of the Month
- Alcohol
- Calorie Intake/Carb Intake (Episode 11: Periodization for Fat Loss)
- Volume of Food
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode we interview Jenn Ryan, a Crossfit Masters Athlete, about her work as a nutrition coach, how she trains competitively and a day in the life of her training and nutrition.
Connect with Jenn
https://lifelineperformance.com/
https://www.instagram.com/jenn__ryan/
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about 4 Reasons Plateaus Happen and What to Do About Them!
The key to beating a plateau is consistency... 95% of the time, when the scale stops moving, it’s because we have drifted from our eating plan. To get the numbers moving in the right direction, give it 2-3 solid weeks of consistent, on-plan meals before adjusting.
Why they happen
Scientifically speaking, when we lose weight, TDEE has been consistently shown to decrease. Weight loss results in a loss of metabolically active tissue, and therefore decreases BMR. Previous literature refers to this excessive drop in TDEE as adaptive thermogenesis, and suggests that it functions to promote the restoration of baseline body weight.
We essentially stop burning as many calories and so our output is now either matching, or less than our input.
What areas do we look at with plateaus?
- Intake -
- Have we been consistent - weekends too!?
- Can we reduce calories at all?
- Quality of food?
- Sleep/Stress -
- Have these changed over the past 2-4 weeks?
- Are we getting a minimum 6.5-7.5 hours of sleep a night?
- Movement -
- Are we exercising regularly?
- Are we getting minimum 8-10k steps a day?
- What is our intensity of exercise and does it match our sleep/stress going on?
- Is it time to ‘take a break’ from dieting?
- How long have we been dieting and in a consistent calorie deficit?
- What is our biofeedback telling us?
- Sleep
- Hunger
- Mood
- Libido
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about late night eating and tips to prevent overindulging at night time.
Tip or Trick - new chicken bites from Costco for a quick and easy snack instead of a shake or bar. Don't have a Costco membership? Just dice up some grilled chicken, or shred it and keep on hand!
Liz's favorite protein muffin
After-dinner and before-bedtime snacking when not hungry can result in consuming unneeded calories.
Potential Causes
- You're note eating enough early in the day
- Stress
- Abnormal eating patterns/Lack of routine
- Boredom
Tips to overcome late night eating
- Evaluate what you eat in a day!
- Are you eating breakfast?
- Are you eating enough nourishing calories?
- Are you eating adequate protein?
- Develop a Routine/Plan
- De-Stress *Anxiety and stress are two of the most common reasons why people eat when they aren't hungry.
- Distract yourself
- Don’t keep junk food/temptations in the house
- Eat dinner later and/or schedule in a late-afternoon snack or after-dinner snack!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk with Mark Joe from the 1st Phorm team about proper workout supplementation.
Top 3 for Health/Lifestyle
1) OptiGreens 50 - we've talked about these many times and can't say enough great things about the OptiGreens! Liz also loves them mixed with the reds!
2) Microfactor - complete daily micronutrient packets
3) EFAs - Taking in ample amounts of omega-3 essential fatty acids in your diet from oily fish sources can help naturally suppress inflammation.
Level 1 Protein
A complete protein that mimics whole food, great for a snack or meal replacement!
Liz's Favorites - German Chocolate Cake, Ice Cream Sandwich
Workout Supplementation for Optimal Recovery
Post Workout Stack
Phormula 1 - Liz's Favorite Fruit D Loop mixed with Opti Greens 50! Mark's Favorite is Root Beer Float. Other delicious flavors Chocolate Mint Cookie (think Girl Scout Thin Mint Cookie) and Key Lime Pie
Ignition -
Connect with Mark @markanthonyjoe
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about a few things that really grind our gears. This episode was requested by one of our clients :)
Tip or trick - #3by3 challenge for drinking 3L of water by 3pm!
A few recommendations we reference:
HYDRATE by Top Notch Nutrition
Opti-50 Greens
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode we share our pregnancy journeys and tips.
First we talk about the Super Bowl half time show and how J Lo and Shakira rocked their mom bods... we agree a bit crotch-y, but still a great performance.
Shout out to Lindsay Stenovec, R.D. for providing a great training on pregnancy nutrition with the Lifestyle Nutrition Coaching team.
We first talk about our personal pregnancies, struggles, and how we trained throughout our pregnancies.
We share important nutrients to pay attention to and include into your diet. We discuss foods to include in your diet throughout pregnancy for key nutrients, and how they impact fetal growth and development.
We share our recommendations for supplements/prenatals:
Nordic Naturals
Nested Choline Supplement
Garden of Life Organic Prenatal w/ Folate
Designs for Health Prenatal
Davinci Labs Ultimate Prenatal
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about finding diet freedom, how to ask for support from your spouse/significant other and briefly discuss how Mike uses neurotyping in his coaching.
You can connect with Mike
https://neurotypetraining.com/
@coach_mike_millner
In this episode we talk about self sabotage, why we do it, and tips on how to stop self sabotaging your success.
First we talk about what we order at Starbucks and our favorite IG account to follow for healthier alternative to specialty coffee orders @themacrobarista
Then we dive into the lessons around self sabotage and ways you can start to break free from sabotaging your success.
3 Tips
1) Write down 5 ways your life will be worse if you achieve your goals.
2) Challenge those fears - poke holes in the reasons you think your life will be worse if you make the changes you need. What are you really afraid of?
3) Write down 5 ways your life will be better when you accomplish your goals.
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about how we made the decision to leave corporate and follow our passion to help others improve their life via nutrition and training.
Making a career change is never easy, but we have some tips for you if you're considering making a switch!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about the ketogenic diet, types of keto, who it is for, risk to be aware of and how to reverse out of keto.
First we talk about the obesity trend and give you a movement challenge! We decided to do this because we see so many people struggling to get daily movement. Movement plays a huge role in health and obesity. Currently 72% of men and 63% of women are overweight or obese and it is estimated that in 2020, 83 percent of men and 72 percent of women will be overweight or obese.
4 Types of Keto
Standard Keto - Macronutrient ratio: 75% fat,15-20% protein, 5-10% carbs
Targeted Keto - Macronutrient ratio: 65-70% fat, 20% protein, 10-15% carbs
Cyclical Keto - Macronutrient ratio: 75% fat, 15-20% protein, 5-10% carbs on keto days; 25% fat, 25% protein and 50% carbs on off days.
High-Protein Keto - Macronutrient ratio: 60-65% fat, 30% protein, 5-10% carb
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about some recent questions we have gotten from listeners as well as at a networking luncheon we spoke at recently.
Recap of our crazy week and how we keep up with our healthy habits and things that make us feel our best during stressful/busy times.
- I struggle with junk food cravings, especially when I am emotional, how can I help these cravings?
- What can I eat for good, sustainable energy?
- How to increase the nutritional value of some of my favorite foods like pasta, ice cream, pizza, burgers?
- Protein Muffins https://amzn.to/2NTTQBm
- If you don't count points/calories how do you lose weight without tracking?
- How do you ensure you're getting enough nutrients from food/do you have to take supplements or can you get it all from food?
- Where do I begin? So many conflicting messages - eat fruit, don't eat fruit, carbs are evil, carbs are necessary, coffee is bad, wine is good, etc.
- What is more important - what you eat or how much you eat?
- How to eat healthy with a busy schedule and cook for picky eaters?
- Best snacks when you're short on time?
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about ways you can lose weight without counting calories.
The first 14 minutes we talk about the obscene diet things we’ve heard from clients and crazy fad diets that are wrecking people. #pleasestop
14:40 - 5 Ways To Lose Weight Without Counting Calories
- Water - if you’re drinking the appropriate amount of water you’re likely to have less cravings, clearer skin, and not as hungry since you are staying hydrated.
- Eat enough protein - ideal range is .8-1.2g/lb of body weight. Protein is satiating so it will help keep you full longer, reduces cravings, and helps maintain muscle mass.
- Remove artificial sweeteners and sugar. The more you give into these cravings is to stop giving into them.
- Veggies - almost no one we know eats enough veggies. Aim to have a big ole salad with protein or 2-3 servings of veggies in a bowl with your favorite seasonings. Can be roasted, steamed, air fried, stir fried…however you like!
- Sleep! Sleep impacts everything. You need to get adequate sleep in order to function properly, feel satiated/full, and keep cravings at bay.
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about tips for staying on track while traveling and how to avoid digestive woes. We also talk about when to remove the scale from your routine and using other measures of progress.
Tip or Trick - Replacing your meal prep containers with glass containers so you can reduce exposure to BPAs and other toxic chemicals. We recommend these.
Travel Tips
- Water. Water. Water. Stay Hydrated!
- Movement - stretch, walk! Exercise can help with jet lag! Working out can help with resetting your circadian rhythms. Bring a jumprope or resistance bands.
- Eat a good ‘normal’ breakfast and lunch, indulge a bit in the evenings at dinner.
- Pack Things
- Protein
- Greens
- Fruit - apples, grapes, oranges
- Protein bars
- Think Jerky
- Tuna packets
- Nut butter packets
- Microwaveable rice packets
- Bring a meal on the plane
The second half (15:30) we talk about how to know when you need to stop weighing yourself and ditch the scale.
Here is the link to the daily reflection journal we reference.
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode, we talk all things meal prep and how we set ourselves up for the week with food without spending hours in the kitchen!
We know meal prep can be a daunting task! But it doesn't have to be... AND healthy eating does not have to be boring and bland, it can certainly be tasty!
Feel strapped for time? Liz talks about using Instacart for grocery delivery that has been AMAZING and such a stress relief!
Tip or Trick - out new favorite protein cereal Magic Spoon - Use Coupon Code 'LSN' for free shipping!
Our simplified meal prep rule is the Rule of 2's
2 Proteins - ex: ground turkey and chicken breast/thighs
2 Carbs - ex: sweet potato and rice
2 Veggies - we utilize a lot of frozen veggies and bagged salads
2 Fats - no prep, just necessary to have these on hand for adding to meals - olive oil, nut butter, avocado, etc.
Supplements as fillers for those that do not get enough veggies: 1st Phorm Opti-Greens 50! Liz swears by these and Becca agrees!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit
In this episode we talk about the benefits of strength training and 7 reasons why we believe it is more effective for fat loss.
First we talk about our live event, Act As If seminar and the importance of community and support on this journey.
Then we talk about myths of strength training - weights don't make you bulky and 'toning' isn't a thing :)
#1 Muscle burns more than fat! This helps us burn more calories throughout the day as it impacts our basal metabolic rate (BMR) so people who are more active and have less fat, burn more at rest thus needing more fuel {food/calories} to support their body.
#2 Strength training protects bone density and muscle mass.
#3 Strength training helps keep the weight off.
#4 Strength training has a larger potential for progress than cardio.
#5 The myth of spot reducing fat.
#6 Strength training can help with chronic disease.
#7 Longevity - weight training is much more sustainable for people as it is not as impactful with pounding movements as it can be done with low impact.
Article referenced: https://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx
Connect with us:
Lifestyle Nutrition website lsn.fit and Instagram @lsn.coach
Follow Liz on Instagram @lizromannutrition or email her at liz@lsn.fit
Follow Becca on Instagram @bchilcz3 or email at becca@lsn.fit
In this episode we talk about nutrition periodization and how to make your 'diet' cycle match your lifestyle so you can not only get results - but sustain them.
Think of this in term of NFL season
Right now the NFL players are in season > the season for nutrition is either cutting (dieting for weight loss/fat loss) or gaining (building muscle mass)
Next they are going to be in postseason > this is maintenance / metabolic restoration
*This is why we cycle between the two to make sure your body doesn't adapt to low calorie intake and we can only go lower to get more fat loss.
Then they will be in off season > this is the event/ vacation/ mental break and here we may just work on continuing good habits/eating mindfully and relax on tracking food and focus on practicing the things you've learned. *What most of you have been doing during the holidays, having several wins around doing better than before and mostly maintaining progress :))
Then preseason comes and they start to prepare/practice > this is where we may begin to think about going back into a cutting phase, we don't just jump right back in because thats not always possible. So we may start to track food again, start to meal prep again, have conversations with family/support people. *What I want you to be doing this week as we head into the new year.
Periodizing your 'diet' is essentially breaking up fat loss cycles into phases to match your lifestyle so it can be most effective while you enjoy life!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
In this episode we talk about ways to earn confidence. Although you may not feel confident now, you can! Confidence is a trait that is earned, not given.
Instead of our normal tip or trick, we have a challenge for you: Give someone a compliment EVERY DAY this week!
9 ways to earn your confidence and start improving today:
1) Change your focus - you can be confident today. You don't need to wait until you are a certain size or a certain weight to be confident in your skin, your choices and your life.
2) Show gratitude to yourself. Find 1 thing every day you like about yourself, and if you can't find something, think about a capability you're thankful for.
3) You VS You - stop comparing yourself to others on social media or placing unrealistic expectations upon yourself.
4) Take care of yourself! No one can do this for you! Push yourself sometimes and do something out of your comfort zone. Try something new such as a cooking class, find a new hobby or go out and meet people.
5) Confidence CAPE! There are simple ways you can instantly feel better about yourself, Liz talks about hers being a little mascara for the eyes :)
6) Accept compliments!
7) Name your critic - this is intended to be funny, but also serious. Name the voice inside your head - NOT TODAY JOHNNY!
8) Set boundaries and protect your time! Learn to say no, it is ok!
9) BELIEVE you deserve to be confident! There is nothing special about us, millionnaires, insta-famous people, Hollywood stars or your your idols - you deserve to be confident just as much as anyone else! Visualize yourself as the confident person you desire, and deserve to become!
Tag us in your challenge this week!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
In this episode we cover the basics of macronutrients - protein, carbs and fats - and how to balance your intake for your goals.
Tip or trick: Becca talked about removing friction around habits you want to instill, and creating friction around those you want to break. i.e. sleep in your workout clothes if you find it hard to get to the gym in the morning, or keep ice cream out of the house so you don't have the convenience of it sitting in your freezer. Additionally, you can plan to do something you enjoy while you do the new habit you're trying to create such as listen to our podcast while you walk or jog : )
"Macros" are an educational tool we - sometimes - use inside coaching. They are not used with everyone nor are they used right away for most people.
They are not the end all, be all of nutrition, nor are they a free ticket to eating junk as long as it fits your macros.
We go through the importance of each and the purpose they serve in our daily intake.
We discuss the importance of eating adequate protein and fat then filling in the rest of your daily intake with carbohydrates and adjusting based upon your personal goals.
Last but not least, how you would START to calculate your daily intake, but understand this is generalized information based upon generic calculations and multipliers. As coaches we dive much deeper into intake levels based upon ones diet history, medical conditions, training regimen, biofeedfback (sleep, stress, energy, hormones), etc, etc.
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
In this episode we talk about the holiday aftermath and the struggles of the sugar cravings after two weeks of fun, being out of routine, surrounded temptations and enjoying all the treats and vino.
Tip or Trick: Quickie Chicken in the Instant Pot - Liz favorite recipe, 1 can enchilada sauce with chicken breast or thighs. Becca's staple, shredded chicken - chicken breast and chicken broth.
The Struggles
Being out of routine - overexercising or under exercising.
Sugar cravings and enjoying more alcohol.
Sleep quality and lack of restful sleep.
Bad habits sneak back in and roaring their head.
Good habits slip.
How to bounce back?
Eat your normal meals.
Focus on simple habits you know such as water, sleep, movement, veggies, protein, etc.
Start meal prepping a bit and keep them a bit more bland.
Remove processed foods and added sugars/preservatives.
Start tracking again.
One habit at a time - don't try to slash calories or over train to 'make up.'
Chicken Pad Thai Recipe
Give yourself grace - you're not the only one struggling post holiday.
Supplement episode covers the CALM and greens that can help with cravings and digestion.
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
In this episode we talk about our top 5 nutritional supplements, not weight loss supplements, these are nutritional supplements that are recommended for common deficiencies.
First, we want to say we strongly believe that food should be first, meaning good food quality, healthy lifestyle habits (listen to our podcast on The Foundations of a Healthy Lifestyle HERE). THEN look to add supplements to support your diet.
Disclaimer: These are not prescriptions as we are not medical professionals. The recommendations are based upon research, our education, experience working with clients and personal experience.
We know there is a LOT of confusion around nutritional supplements supplements, so we are going to cover some of the common questions we get like:
What are good brands?
What are common symptoms/signs of deficiencies?
What foods can help decrease nutritional deficiencies?
What are recommended doses if I am deficient?
If you have questions, just message us!
Tip or trick: Liz talks about her new gadget for making protein coffee and mixing her reds and greens - This is the frother from Amazon.
*Caution these things are powerful mix with caution :) don't have your cup super full unless you want the coffee tornado like I had!
Highlights and links
1) Vit D/K2
7:25 Signs of deficiencies
12:20 Recommended supplementation dose
13:00 Foods high in Vit D
Vitamin D supplement recommendations
1stPhorm Liposomal Vit D
Thorne Research Liquid Vit D/K2
Zhou Nutrition Vit D/K2 Pills
2) Magnesium
14:25 Signs of deficiencies
17:40 Recommended supplementation dose
Magnesium supplement recommendations:
CALM
Pure Encapsulations Magnesium Glycinate
3) Zinc
19:30 Signs of deficiencies
21:20 Foods high in Zinc
22:00 Recommended supplementation dose
Article by Chris Kresser
Healthline Article
Zinc supplement recommendation:
Zinc Picolinate Thorne Research Labs
4) Vitamin C
22:25 Signs of deficiencies
24:25 Foods high in Vit C
26:00 Recommended supplementation
Vitamin C supplement recommendation:
5) B Vitamins
26:30 Signs of deficiencies
29:30 Foods high in Vit B
30:30 Recommended supplementation *varies for each type of B vitamin. We recommend just sticking with a B complex and balanced diet.
Vitamin B complex recommendation: Pure encapsulations
31:00 Bonus: 1st Phorm Opti-Greens 50! Liz swears by these and Becca agrees!
Connect with us:
Website lsn.fit
Instagram @lsn.coach
@lizromannutrition @bchilcz3
In a world full of magazine covers telling us our abs should be flat and our booties should be round, how are we supposed to accept ourselves the way we are? Though it can feel defeating, there are ways you can improve your self-esteem TODAY!
Tip or Trick: Find an exercise routine you enjoy that is effective AND, ideally, a supportive community to help you along the way! Don't sign up for something just because your friend did - if you hate running, Orange Theory probably isn't goin to be your cup of tea so find something YOU enjoy doing. This does not mean you will want to go every day or be motivated - but you need to find something you can do, enjoy at least a little bit and progress towards your goals!
Alright - onto improving self-esteem and building confidence!
The term self-esteem is used to describe a person's overall sense of self-worth or personal value.
The most important thing to understand is that EVERYONE, literally EVERYONE struggles with this at some point in time or another! It is human nature to compare ourselves to others so this is something you need to continuously work on! There isn't a magic 'fix' or a cure - it is work that needs to be done daily.
10 Ways To Improve Self-Esteem
- Unfollow anyone that makes you feel inferior or triggers you!
- Focus on what you can control and let go of things you can't.
- Dress ‘as if’ you are where you want to be. Put away the baggy T shirts and put on that blazer! Walk with your head held high and confidence, you have to start ACTING and the emotions will follow!
- Self care is necessary - INVEST in yourself!
- Control your support system - Evaluate who you surround yourself with and distance yourself from those that bring you down or make you feel bad.
- Treat yourself as you do others - would you talk to your girlfriend the way you talk to yourself? Probably not.
- Set small, easy goals and crush them!
- Reframe your thoughts, you are the only one that can make the shift!
- Make a list of triggers - what is within your control? What is not in your control? Who is triggering you? What emotions/thoughts are you having?
- What you resist you become - fighting yourself and loathing your body only stimulates more neurochemicals to keep you stuck in the cycle.
The good news is you can change!
How? Make the decision to shift your thinking and emotions will follow! It is something MANY people struggle with and work needs to be done daily.
If this has helped you - please message us! We would love to hear from you and how you are starting to improve your self-esteem little by little each day!
Connect with us:
Lifestyle Nutrition website lsn.fit and Instagram @lsn.coach
Follow Liz on Instagram @lizromannutrition or email her at liz@lsn.fit
Follow Becca on Instagram @bchilcz3 or email at becca@lsn.fit
In this episode we share things we are encountering as new moms, the struggles, #momguilt, and 5 tips to not lose yourself.
Tip and Trick: The mom essentials
Becca, Dry Shampoo - Not Your Mothers
Liz, IT Superhero Mascara and Kirklands Facial Wipes
We talk about Beccas son smacking her in the face and Marcus trying new foods and getting stronger.
The crazy, unrealistic post on social media, people sharing post that are far from real life and make you feel like a horrible mom... not to mention the pressure to 'bounce back.'
Are you a mom? Join TheMomEdge - a group for moms that is a judgement free, no momshaming zone!
#Momguilt - life as a working mom, taking time to ourselves and prioritizing our needs.
5 Tips To Not Lose Yourself
- Prioritize Your Relationship! We cannot stress this enough! DATE NIGHT is SO important! even if it is at home when the babes go down, make dinner, drink wine, enjoy your time with each other and BE PRESENT!
- Movement - Get some sort of movement in to help you create space, decompress and destress! Exercise is proven to help with depression, anxiety and stress relief! Plus it allows you to exert energy and blow off steam so you can show up less irritable and more patient!
- Keep Food Simple! Liz talks about Instacart and how it has helped so much with grocery shopping plus a few of our tips for easy meal prep!
- Girl time! Voice your need for this and schedule it!
- Give Yourself Grace - the hardest to do as a new mom, but so necessary!
We would love to hear from you! Drop us a DM - are you a mom? What are you struggling with? Or just tag us in a cute photo so we can see your babes!
Connect with us:
Lifestyle Nutrition website lsn.fit and Instagram @lsn.coach
Follow Liz on Instagram @lizromannutrition or email her at liz@lsn.fit
Follow Becca on Instagram @bchilcz3 or email at becca@lsn.fit
In this episode we talk about setting REAL goals instead of New Years Resolutions.
Tip or Trick: Liz talks about both a tip and trick with the Instapot and how to use it to quickly meal prep!
According to the University of Scranton, a whopping 92 percent of people who set New Year's goals never actually achieve them.
We are here to change the game and help you succeed.
Goals should be evaluated monthly, not quarterly or yearly as they are too big! After February/March, most people forget about their resolution because they've fallen off so hard so we want to help you set goals that are achievable so you can be successful!
We have our own acronym for goal setting - START. Goals should be:
S - Simple & Specific
T - Time-bound
A - Actionable for Accountability
R - Realistic
T - TODAY! Focus on making today a success and being 1% better every day.
Let us know what resonated with you today and how you are going to START to set goals to crush 2020!
Connect with us:
Lifestyle Nutrition website lsn.fit and Instagram @lsn.coach
Follow Liz on Instagram @lizromannutrition or email her at liz@lsn.fit
Follow Becca on Instagram @bchilcz3 or email at becca@lsn.fit
In this episode we talk about our top 5 things to building a solid foundation of a healthy LIFESTYLE.
First, we recap and share our Christmas
In this episode we talk about things we wish we knew when starting our journey. Expectations vs reality, the mental and emotional components of a weight loss journey how to give yourself grace along the way.
3:40 Restrict and binge cycle
9:00 One bad meal won't kill you, don't let it derail you
12:50 Scale is ONE measure of success, not THE measure.
21:30 Sleep - Read our blog on sleep here
25:00 You don't have to crush yourself in the gym
29:40 You can't be in calorie deficit for ever
34:07 Give yourself grace
Connect with us:
Lifestyle Nutrition website lsn.fit and Instagram @lsn.coach
Follow Liz on Instagram @lizromannutrition or email her at liz@lsn.fit
Follow Becca on Instagram @bchilcz3 or email at becca@lsn.fit
Welcome to the Food Code! Becca and Liz, two nutrition coaches, entrepreneurs, new moms and passionate educators serious about serious about delivering the best possible, no bullshit, approach to all things diet related. We know there is a lot of conflicting information in the diet industry [we fell for a lot of the BS ourselves] and our mission is to educate you on proper nutrition to fit your lifestyle.
In this episode, we share the purpose of The Food Code and share our personal stories that led us to become nutrition coaches and entrepreneurs. We talk about the journey - our relationship with food, diet history, training, mindset and emotions along the way.
5:00 Becca's story
13:00 Liz's story
23:00 Get to know us this or that - we share some of our guilty pleasures, our past corporate careers and confess that we hate watching the news.
33:00 What we would change in the world
36:00 One common 'myth' of nutrition coaches
Connect with us:
Lifestyle Nutrition website lsn.fit and Instagram @lsn.coach
Follow Liz on Instagram @lizromannutrition or email her at liz@lsn.fit
Follow Becca on Instagram @bchilcz3 or email at becca@lsn.fit
