#specialistinfitnessnutrition

[thesimplyradiantproject-blog]

It's a day worth celebrating here at the Chase household today 🔥🔥 I was not intending on sharing two personal posts today, but we are proof that anything is possible as long as you are working hard. 🏋🏻‍♀️ I have officially lost SIXTY freaking pounds. When I stepped on the scale, my mouth hit the floor! I knew I would eventually get there, but I am not 'cutting' like I was at first. It's proof you can eat more & still lose... not as quickly, but I'm ok with that because I don't care about the number on the scale as much as how great I feel and how my clothes fit. I can fit into smalls and mediums at 147 pounds, but I also did in high school when I was 120 pounds. That right there should tell you enough! 🏋🏻 My hubby got on the scale two weeks ago and didn't gain anything from the two weeks prior. I told him a few things he should change up until his next weigh in day & IT WORKED! He gained two pounds of mass in TWO WEEKS! Super proud of his hard work and determination! Can't wait to see where you're at in another two weeks! @chase_thepump @myfitnesspal @underarmour . . . . #thesimplyradiantproject #specialistinfitnessnutrition #hardworkpaysoff #determination #myfitnesspal #underarmour (at Willowick, Ohio)

[b4evurfit]

What is on the menu for tonight for the whole family. #specialistinfitnessnutrition #ISSA_Master_Trainer

[thesimplyradiantproject-blog]

Take chances. Live your life & do more than just exist. Love your life. Live life on your own terms. Become your own happiness. Grow through what you go through. Make mistakes. Learn. Make more mistakes. Learn even more. Care, I mean truly care. Have passion. Be genuine. Be authentic. Be you. Love yourself. Take a chance on yourself. Tell yourself you're worth it... because you are. Find yourself. Find your voice. Be what you want to be. Have dreams. No dream is too big. Plan. Make your dreams a reality. Do something each day to work towards your goals. You got this. Take your chance. Work hard. Have no regrets. Be a success. . . . . #thesimplyradiantproject #specialistinfitnessnutrition #takeachanceonyou #noregrets #believeinyourself #youareoneofakind

[thesimplyradiantproject-blog]

This is a favorite saying of mine because it is 100% completely true! 🥑Fuel your body with nutrients, don't just feed it unhealthy calories. Food is fuel, not therapy. Try it & I guarantee you'll feel a difference! 🙋🏻I was on antidepressants from the ages of 17-25. Getting off of them was the best decision I ever made. First, why was I still on them 8 years later? I wasn't going through the same things at 25 as I was at 17. I was in a much better place in my life and I felt they just kept me on them to keep me on them. Second, my appointments were meaningless, they literally took 5 minutes (after waiting a minimum of 30 minutes) and I hated my doctors office and I asked to be taken off. 🙌🏻 Now that I've found the right balance of exercise and nutrition, I've never felt better! I'm the happiest I've been my entire life and it's all completely natural! 💃🏻 Next thing I'm looking forward to getting rid of is birth control. Birth control medications increase body fat or reduce the rate of fat loss, specifically in the lower body and triceps areas. And antidepressants frequently have the side effects of weight gain or reduced rate of weight loss. Not cool 👎🏻 . . . . #thesimplyradiantproject #specialistinfitnessnutrition #naturalisthebestmedicine #birthcontrol #antidepressants

[thesimplyradiantproject-blog]

Become the fire 🔥 burn down this Friday, fam! . . . . #thesimplyradiantproject #specialistinfitnessnutrition #becomethefire #strongwomenquotes

[thesimplyradiantproject-blog]

Sugar lesson part 2. There is sugar in so many foods these days that it's honestly hard for people to know what is healthy and what isn't. They've labeled sugar in so many different ways that it's hard for the consumer to keep up. It's also extremely addictive, and that's why you'll crave sweets, carbs etc. over veggies, protein and fats. The typical North American consumes 34 teaspoons (that's 136 grams) of sugar PER DAY! Here is an example: 1. Breakfast: 1.5 cups cereal, 1 cup OJ, 1 cup milk=10 tsp sugar 2. Snack: 2 toaster pastries & 1 can soft drink= 15 tsp sugar 3. Lunch: 1 sandwich, 1 granola bar, 1 cup apple juice= 7 tsp sugar 4. Snack: 1 serving applesauce, 1 cup Gatorade= 7 tsp sugar 5. Dinner: salad with dressing, 1 potato, pork chops & 2 cookies= 6tsp sugar 6. Total intake= 45 tsp (180 grams) of sugar for the day. The USDA recommends NO MORE than 10 tsp (40 grams) per day. If you are trying to lose fat, then it is recommended to have even less sugar per day. If your daily eating habits look a lot like the list above and you are looking to change it, contact me! I can help you set up a plan & you can start changing your life today and kick your sugar addiction to the curb! 💌Thesimplyradiantproject@gmail.com . . . . #thesimplyradiantproject #specialistinfitnessnutrition #stayawayfromsugar #sugarisadrug #sugaristheenemy #themoreyouknow #beradiant

[thesimplyradiantproject-blog]

We have both been working really hard on ourselves over the past couple of years. There has definitely been really rough times, but also, more often than not, really wonderful times. Whether it's your girlfriend, boyfriend, husband, wife, best friend or your training partner, you've gotta stick by each other and pull each other through the hard times and raise em up through the good times! Consistently training and eating properly can be one of the biggest struggles you face. Try not to focus on the struggles, focus on the results! @chase_thepump . . . #thesimplyradiantproject #specialistinfitnessnutrition #myhusbandismybestfriend #beradiant (at Austin, Texas)

[thesimplyradiantproject-blog]

Tonight's dinner brought to you by @califlourfoods 🍕 Y'all, these pizza crusts are a complete game changer! The ENTIRE crust is only 180 calories with only 6 grams of carbs. So, you can top your pizza to your heart's content without feeling the guilt. These are our newest favorite finds because after giving up grains, I have missed pizza the most! Highly recommended! @chase_thepump . . . #thesimplyradiantproject #specialistinfitnessnutrition #califlourfoods #thenewwhiteflour

[thesimplyradiantproject-blog]

It's time to learn how to love yourself 🖤 This is something I need to work on as well. We are our own worst critics & we need to stop being so hard on ourselves. . . . #thesimplyradiantproject #specialistinfitnessnutrition #learntolovemyself #loveyourself

[thesimplyradiantproject-blog]

It surprises me that the controversy over cholesterol regarding red meat & eggs is still so widely misunderstood. 🍳 There is no correlation between egg intake and blood cholesterol levels or between egg intake and heart disease. Yolk is one of the planet's most nutritious foods! 🍖 GRASS-FED meat is an excellent dietary calorie source. It supports healthy hormone and cellular function, stable energy & appetite, and fat adaptation. There is no evidence that saturated fat is unhealthy to eat. Drove human evolution/complex brain development for 2.5 million years. 🍚 What raises your cholesterol are grains and when you don't eat grass fed meat you are digesting the cholesterol of the grains that the animal was fed. Grains... "Worst mistake in the history of the human race."- Jared Diamond, evolutionary biologist. Grains drive excess insulin production, fat storage, chronic inflammation, leaky guy syndrome and heart disease. Allergenic & immunosuppressing. The nutritional value is inferior to plant and animals. Whole grains contain 'anti-nutrients' (gluten & other lectins) that compromise immune & digestive function and promote systemic inflammation. ✂️ Cutting grains from my diet was the best decision I have ever made! . . . #thesimplyradiantproject #specialistinfitnessnutrition #grainfree #cholesterolcontroversy

[thesimplyradiantproject-blog]

So true 🖤Work hard, earn great results & become your most authentically, radiant self! . . . #thesimplyradiantproject #specialistinfitnessnutrition #workhardbeproud #authenticallyradiant

[thesimplyradiantproject-blog]

If anyone understands the struggles of yo-yo dieting & 'treat yo-self', it's me 🙋🏻 For so long, I would eat pretty clean during the week and then splurge on the weekends. Why? To treat myself for being so good during the week. Then, I wondered why I wasn't losing any weight. I would think to myself, but I do so good 5 out of the 7 days of the week. Sorry y'all, but that's not gonna cut it to help you achieve where you want to be. You did not accomplish a thing to even consider a 'cheat'. I had to learn that the hard way. 🍪 Now, I am not saying you're not allowed to eat your favorite dessert or pasta dish ever again. I am saying, make a goal, and then treat yourself once you've hit that goal! For example... your goal can be to drop 20 pounds and you'll treat yourself to your favorite ice cream. Or, you'll commit to eating clean for 3 months and then maybe treat yourself to you favorite Italian restaurant. Because guess what? By the time you get there, you may not even want the not-so-healthy foods because you're feeling so good and don't want to mess up any progress. 🖤 Changing your lifestyle is hard, but if you're committed to looking and feeling better, you will learn the will power it takes to get there. It took me years to understand it & I don't want it to take that long for you! . . . . #thesimplyradiantproject #specialistinfitnessnutrition #notsugarcoatingadammthing #hardworkishard #itsnotadietitsalifestylechange #beingblunt #itsbecauseiloveyou

[thesimplyradiantproject-blog]

Most people eat around 3 meals a day and have that "see-food" mentality: when they see food, they snack. That is an inadequate way to feed the body, especially if you are physically active. Research has shown that eating every 2-4 hours is one of the most important strategies for improving health & body composition. 🥓These regular intervals of eating stimulate the metabolism, balance blood sugar and help maintain lean mass while giving the body a reason to burn off extra fat mass. ���🏻‍♀️ If you're physically active, you need more calories than sedentary individuals. Therefore, you need to eat more calories, without eating calorie dense foods. Calorie dense foods are more likely to promote fat storage. So, eating more nutrient dense foods every 2-4 hours is absolutely necessary! . . . #thesimplyradiantproject #specialistinfitnessnutrition #eateverytwotofourhours #fitnessgoalsofinstagram #nutrientdensefoods #itsnotadietitsalifestyle #beradiant

[thesimplyradiantproject-blog]

Fitness goals aren't always about losing weight, sometimes they are about gaining it! The picture on the left is from 2014, my handsome hubs didn't quite start his gaining journey just yet (he started in 2015), but as you can see, gaining lean muscle, takes just as much time and effort as losing. I am so proud of you @chase_thepump you have come such a long way!!! Look at how he fills out his Medium Title shirt now 😍 way to go, babe! Next stop.. large! 😉 . . . #thesimplyradiantproject #specialistinfitnessnutrition #gainzallday #weightitswednesday #thirtypoundsofleanmuscle #proudwifey #superhandsomehusband #disciplinednotmotivated

[thesimplyradiantproject-blog]

Ever notice how most doctor's snap decision is to put you on medication? That's what happened with me when I found out I had Hypothyroidism. At this time I was not seeing an endocrinologist, just a general doctor. My blood work came back and he just wrote me a script and had absolutely no conversation with me on what it was, what I should do, what I should expect, he didn't he refer me to an endocrinologist etc etc. It was extremely disappointing to look back on my experience to not expect more out of this guy. After 3-4 years I did a lot of my own research and changed things in my life myself because after all this time of taking this medication I did NOT feel any better. One of those things I changed was the food I decided to eat. I've been living that Paleo life since April 2017 and I feel like an entirely different person! It has completely changed my life for the better and I couldn't see myself living life any other way! Food is EXTREMELY powerful and I truly believe in its healing powers. Anyone else have success stories? I'd love to hear about them 😊 . . . . #thesimplyradiantproject #specialistinfitnessnutrition #foodisapowerfuldrug #thedoctorofthefuture #hypothyroidismawareness #paleoliving

[thesimplyradiantproject-blog]

Prepping your meals in advance is so important to keep you on track to hitting your goals. You don't have to hesitate to think about what you're going to eat for lunch/dinner, or worse buy something from a fast food drive through. If you have goals and your goals are important to you, you better make damn sure this is a habit you get into. My hubs, @chase_thepump and I make all of our meals for the week on Sunday. That way we are prepared for the week ahead. We make our breakfasts every morning! We also make about 2-3 fresh dinners a week just to change things up a bit. ➡️Swipe to see what our fridge looks like after meal prep Sunday! Does yours look like that? Do you want it to, but you're struggling with it? I can help! Shoot me an email if that is something you're interested in! 💌 thesimplyradiantproject@gmail.com • • • • #thesimplyradiantproject #specialistinfitnessnutrition #mealprepsunday #sundayrituals #preponceeathealthyallweek #instaprep #healthygram