Eat Sleep Move Create

Research shows that carbohydrate blends of both fructose and glucose may be better than straight up glucose when fueling for endurance activities. Many athletes and gym goers are quick to grab energy drinks and goos, or even mini bars. Admit it, you do it too! Have you ever considered good old honey?! It is equal part glucose and fructose but unlike sugar also contains vitamins and antioxidants your body needs! Winning! Extra bonus, single serve packs of honey are far less expensive than your traditional sports drinks, bars and goo! Support your local bee keepers and buy in bulk! Many of them offer single serve honey straws as well! Who is your favorite local bee keeper!?! #honeyplease #macrocoach #macrosmatter #countingmacros #macromissionary #youcan #fitmomofmarshfield #fitmoms #healthyliving (at Marshfield, Massachusetts) https://www.instagram.com/p/CSwu0cuL049/?utm_medium=tumblr

Capers Salad is a summer favorite! Try this variation with capers and red peppers! The recipe here serves four! A perfect starter for your next summer get together! You could also stack the layers for individual servings as well! #macrosmatter #countingmacros #coachkatewoodard #fitmomofmarshfield #eatgoodfood #youcan #healthliving #macromissionprogram (at Marshfield, Massachusetts) https://www.instagram.com/p/CREcCwwLchA/?utm_medium=tumblr

We ALL have them....those pesky thoughts called excuses that flood our minds with doubt and negativity. The truth is, your brain can talk you out of anything but it can also talk you INTO anything. Ditch the excuses. Don’t let That little voice inside your head get the better of you....believe me, your body will thank you for it later! Get up and go, get up and move, get up and work for it! #youcan #healthliving #noexcuses #fitmomofmarshfield #fitmoms #eatsleepmovecreate #macrocoach #macrosmatter #countingmacros #healthyeating #flexeating #foodlifestyle #foodisfuel #boom (at Marshfield, Massachusetts) https://www.instagram.com/p/CPlY2slrlAh/?utm_medium=tumblr

#This 🙏🙌👆🙌. There are some foods that, realistically you know you will not live without! Own it! Say it out loud! For the love ❤️ of everything please stop apologizing for it! It is not practical to be perfect nor is it sustainable. Work with it! Keep the sometimes foods to once a week or a few times a month instead of failing at never eating it! Makes sense right? What are some foods you know you could not live without?! For me....I’m a sucker for any gummy candy and of course wine! #healthyliving #countingmacros #macrosmatter #macromissionary #macrocoach #fitmomofmarshfield #fitmoms #getfitdone #eatsleepmovecreate (at Marshfield, Massachusetts) https://www.instagram.com/p/CPTldinLMGc/?utm_medium=tumblr

So true! 😀What of those things things challenges you the most?!? #healthyliving #noregrets #happylife #countingmacros #macroscoach #fitmomofmarshfield #fitmom #youcan #macromissionary (at Marshfield, Massachusetts) https://www.instagram.com/p/CPD57eWrVd4/?utm_medium=tumblr

Got leftovers? That’s tomorrow’s healthy lunch! Know how to properly care for them? I got you.... 1. Cool leftovers as soon as possible, ideally within 2 hours. 2. Divide leftovers into individual portions and refrigerate or freeze. 3. Use refrigerated leftovers within two days 4. When reheating food, make sure it is heated until it reaches a temp of 70C for 2 minutes, so it is hit throughout. 5. Always defrost leftovers completely 6. When defrosted, food should only be reheated once! The more times you cool and reheat the food, the higher the risk of food poisoning. 7. Cooked food that has been frozen and removed from the freezer should be cooked within 24 hours of being fully defrosted. 8. Food stored in the freezer such as ice cream and frozen desserts, should not be returned to the freezer once they have thawed. 9. For safety and reduced waste, only take out of the freezer what you intend to use within the next 24 hours! #healthyeating #macrosmatter #countingmacros #macrocoach #macromissionary #fitmomofmarshfield #fitmom #fitandforty+ #eatsmart #eatsleepmovecreate #boom (at Marshfield, Massachusetts) https://www.instagram.com/p/CO6RzA5raoO/?igshid=c11955jf8zqp

Stability balls are a great fitness tool that when used correctly can help to build core strength, flexibility and improve balance. It is extremely important to maintain and build strength in the muscles of the abdomen and lower back. Your core is the power center for functional movements. We want to protect it and keep it strong for a stable body overall! If your pregnant a stability ball is helpful when performing abdominal exercises after the first trimester! Remember, after 12 weeks you want to perform abdominal exercises in the semi recumbent position! #getfitstayfit #fitforlife #fitmomofmarshfield #fitmom #ohbabyfitness #macrosmatter #macromissionary #macrocoach #fitpro #moveyourbody #youcan (at Marshfield, Massachusetts) https://www.instagram.com/p/CO0ci2XL0AW/?igshid=t2qsyl2pak5a

Goals drive us and keep us on track. However, goals that lack a “why” and a true purpose are rarely ever met! You need to know they “why” behind the “what” in order to be successful! So ask yourself....is my goal fat loss? Is my goal to build strength? Is my goal to do both? Then think about why you want to reach that goal. How will meeting your goal benefit you? How will meeting your goal benefit others? What will become easier when you reach your goal? Take charge of your goals and find purpose in your life! You got this! My goal is to kick my eating disorders ass once and for all. If you’re wondering what my why is? It’s for my health, my children, my future. #whatsyourwhy #macrocoach #countingmacros #fitmomofmarshfield #fitmom #eatsleepmovecreate #youcan #healthyliving #healthyeating #boom (at Marshfield, Massachusetts) https://www.instagram.com/p/COyHhrLrFrS/?igshid=l6t0u5kzs7hx

Creating a protein or power bowl is a great way to pack a macro and micronutrient punch in one go! Your bowl should be high in protein, and have lots of colorful fruits and veggies! Remember to leave out items that are highly processed, contain artificial sweeteners, and high fructose corn syrup. Protein bowls work for breakfast lunch and dinner, are quick and easy and can be made with all things hanging out in your cupboards and refrigerator. So tell me, what’s in your bowl? #macrosmatter #macrocounting #macromissionary #macrocoach #healthyliving #fitmomofmarshfield #fitmom #fitness #fitchicks (at Marshfield, Massachusetts) https://www.instagram.com/p/COvlqYmL9TR/?igshid=1xnchyhrrqc4i

Ahhh the pomegranate....so delightful but so difficult to eat! There are so many reasons to take the time to scoop those seeds! Poms get their red color from polyphenols which are powerful antioxidants! Antioxidants help remove free radicals, protect your cells, and reduce inflammation! Bonus. Poms are rich with vitamin c, like super rich! Poms can also help with digestion and Arthritis. And.....research shows if exercise is your thang, Poms can help decrease oxidative damage caused by exercise reduce soreness, and improve strength recovery! So grab a pomegranate and scoop those seeds! #macros #macrosmatter #macromissionary #healthyeating #countyourmacros #fitmomofmarshfield #fitmom (at Marshfield, Massachusetts) https://www.instagram.com/p/COuuXXnLUXc/?igshid=5lo64ettd7e1

Sometimes starting is the hardest part! Why? Change is hard! I always recommend starting small. When it comes to altering your food lifestyle, go ONE MEAL at a time, day by day, making small changes that feel comfortable for you! Remember, it’s your body, your goals, you call the shots! Small steps lead to big results! Want to know my secret?!?! Comment below or send me a direct message! I would love to see where you’re at. #macroscount #macromissionary #eatsleepmovecreate #macrocoach #macronutrientlife #fitmomofmarshfield #fitmom #healthyliving #healthyeating (at Marshfield, Massachusetts) https://www.instagram.com/p/COtAL8QLdUC/?igshid=ns93q6cuewyf

I don’t know about you but when I eat a salad 🥗 I want ALL the THINGS! Who wants to eat a boring salad with some iceberg lettuce, a few raw onions and tomatoes!!? Not me! This salad recipe pack has over 35 recipes!Boom💥🤯Quinoa Salad with Chili Tofu and Pomegranate Relish, Grilled Chicken and Pineapple Salad, Sunshine Salad, wnd Superfood Tahini Salad are just to name a few! Want access? Comment here and I will get you your copy to your inbox or phone! #ampupyoursalad #whatsinyoursalad, #healthyeating #icebergisforrabbits #macrosmatter #macromissionary #macrocoach #fitmomofmarshfield #fitmom (at Marshfield, Massachusetts) https://www.instagram.com/p/COp90y4r48c/?igshid=5h0y1yuxtiwy

This is so true! Exercise and nutrition work together for optimal performance! Did you know that exercise only accounts for about 10% -15% of your total daily energy expenditure?!? That’s right! This is why I always say “you get fit in the gym and lean in the kitchen”! #macrosmatter #eatsleepmovecreate #macrocoach #healthyliving #fitmomofmarshfield #fitmom #macromissionary #youcan #fitmatters #foodmatters (at Marshfield, Massachusetts) https://www.instagram.com/p/COnv6AtrbOB/?igshid=1iswaciox38un

This is one of my biggest pet peeves! Your summer body is also your winter, spring and fall body! Why should it be any different?! We eat to sustain life and exercise to keep our heart, lungs, bones and muscles healthy and strong! If we put the same energy into our health and wellness every season, we don’t need to worry about getting that “summer body”, it will just be your body! #fitforlifenotjustforsummer #macrosmatter #fitmomofmarshfield #fitmom #macromissionary #macronutrientcoach #eatwelleveryday #results #goals #trainwithcoachkatewoodard (at Plymouth, Massachusetts) https://www.instagram.com/p/COlMPMlrnE6/?igshid=b058kof7k5pi

Everyone says Monday’s are for fresh starts. I say everyday is a new day, a new opportunity to claim your healthy identity! It’s Friyay y’all! Before you grab that protein bar that might be full of artificial ingredients and fillers, or swing through the local drive through, reframe your morning meal and think FRESH is BEST! I can’t think of anything more convenient than fresh fruit, full of micronutrients and antioxidants to start your day strong! Drop a note in the comments for a free fruity recipe on me! #freshisbest #macrosmatter #macromissionary #macrocoach #healthyeating #fitmomofmarshfield #fitmom #friyay #youcandoit (at Marshfield, Massachusetts) https://www.instagram.com/p/COkd3OlLSwX/?igshid=5f4fpqfj2d3e

Hydration! It is a constant struggle for me! Anyone else🙋‍♀️Why is something so important such a struggle for many?! Follow these tricks and tips to stay on top of your hydration game. I use 1,5, and 6! Along with a timed water bottle! Get in those ounces! #fitmomofmarshfield #fitmom #heathyliving #macrosmatter #macromissionary #macrocoach (at Marshfield, Massachusetts) https://www.instagram.com/p/COi8oSeLI3k/?igshid=4bzvn34jxyyl

Food is absolutely meant to be enjoyed and even relished 🍽 It’s great to look forward to your grandmothers home cooked cookies and pies🥧, your mums sauce and meatballs 🍝, and even enjoy a family pizza 🍕 night each week! ALL of these things are a part of life, and even part of living a healthy life! All of these foods can fit into a goal driven plan. Food is NOT a reward! I say it all the time in my fitness classes around the holidays! We don’t earn our food, we are not dogs! One cupcake does not equal fifty burpees! Food should absolutely not make us feel shameful or guilty! If you surpass you caloric boundaries, own it, move on and see it for what it is....life! Maybe it’s a few more calories than you needed in the moment and that’s ok! Food should not be feared👻! Some foods are more nutrient dense than others, some more calorically dense than others, some more flavorful than others! If your food lifestyle isn’t something you can commit to over the next forty years than it’s not a lifestyle and maybe you need to rethink your plan? If your ready for a plan that works, to define your nutrient boundaries to fit your lifestyle, reach out! I’ve got you! 😍😁😉private message me for details! #fitmomofmarshfield #eatsleepmovecreate #healthyeating #macromissionary #macrosmatter #foodielifestyle (at Marshfield, Massachusetts) https://www.instagram.com/p/COfuvdWr8HA/?igshid=1pfovveallbv