About Us
- FAQs
Services
- Virtual Nutrition Coaching
- Virtual Fitness Coaching
Blog

Book your free consult

Book Now
Services
- Virtual Nutrition Coaching
- Virtual Fitness Coaching
About Us
- FAQs
Blog

No Results Found

The page you requested could not be found. Try refining your search, or use the navigation above to locate the post.

Recent Posts

Eating More in Perimenopause: Katie’s Story
Dr. Jaime Seeman on Perimenopause, Muscle & HRT
Interview with Athena Perez: Is There a Cure For Emotional Eating?
“Just Eat”- Client Interview With Jamie Myrold
Why Your Clothes and Your Health Have More in Common Than You Think: Interview With Alena LeBlanc

Follow Us on Social

beyondtheboxnutrition

Coaches Gwen and Sheena
Nutrition and Fitness Coaching to help you 🛑 feeling like 💩 and start being your most bada$$ self 💃🏻

I already pre-plan my food into @cronometer_offici

I already pre-plan my food into @cronometer_official, why not plan my workouts into @garmin ?!?

Does everyone already do this?! A little work on the back end to plan out my week but I'm always so happy when I do it. I didn't realize how much time I was wasting between sets getting stuck in the void of social media.

Not every session will go according to plan. I was

Not every session will go according to plan. I was thrilled to have access to a Cybex machine so I could work some RDLs and single arm pulls. Since running is my priority, my strength sessions support my running- I'm very used to that being flipped 😂

I couldn't do the workout exactly as was intended. I didn't have access to a barbell for the RDLs or a bench press so I communicated with my Coach about the best way to modify. There's always SOMETHING you can do and SOMETHING is always better than nothing.

I take this same approach with my clients. I love the relationship building and being able to communicate about their program as needed. There's so much value in human to human connection ❤️

You’re carrying a lot, so taking care of yourself

You’re carrying a lot, so taking care of yourself seems impossible

👉🏻 You’ve been in a toxic relationship, and you are trying to find a way out
👉🏻You started strength training, gained 3 lbs of muscle then were diagnosed with cancer while in your 40’s and in perimenopause
👉🏻 Your husband developed a seizure disorder and you’re worried about his health
👉🏻Your mother is 90 and has dementia and lives with you
👉🏻 You have felt like shit for 12 years and seen multiple providers, and you still don’t have answers
👉🏻 All three of your dogs have had health problems and you’re trying to find a new job, all while starting HRT for your perimenopause
👉🏻 You fell while walking your dog and you needed to take a break from strength training

These are real clients who have been dealing with some pretty big things in life.

It would be easy to say F it, I don’t have time to take care of myself.

None of these clients did that. They kept showing up to work on their health and themselves.

It’s not easy.
It can seem like you’re being selfish.
You’re not sure if all of your effort is worth it.

It will be worth it, and our goal is to walk alongside our clients and encourage them to keep showing up.

We’re here to listen, to guide, to empathize, and to remind you that taking care of yourself is the BEST way to handle all that life throws at you.

Taking care of yourself is the best stress management tool there is.

Use it!

#healthcoach #gobeyonddieting #selfcare #stressresilience #healthyhabits

We’ve been mislead about daily step count requirem

We’ve been mislead about daily step count requirements.

First of all, it’s a recommendation, not a requirement.

10k steps daily has long been promoted as the number to hit, or else. Or else, what? Are you failing at life, fitness, and health if you don’t get 10K steps a day? Hardly.

A 10k daily step goals can lead people to believe that they’re failing if they don’t hit 10k steps daily.

If you’re sedentary, and only getting 1k steps in a day, and you were my client, I would promote improving your step count, but I wouldn’t try to push you to 10K from the start.

Step count is only one way to improve your health and lose weight, it’s not the only way.

Reasons I recommend walking more (from their baseline) for all of my clients:

👉🏻 Improve digestion
👉🏻 Improve blood sugar regulation
👉🏻 Improve mental health
👉🏻 Increase energy expenditure (more calories out without intense cardio)
👉🏻 Decreased mortality risk
👉🏻 Decreased risk of chronic disease

And more!!!

The more sedentary you are, the more steps will help offset the risk of disease.

Each person will have different needs based on their body composition, their goals, their comorbidities, and other factors.

There is no one number of steps that works for everybody.

Movement of any kind is medicine, but you don’t have to hit 10k a day to see a benefit.

Tell us how many steps you get in a day.

#somethingisbetterthannothing #movementismedicine #exercise #getoffyourassandmove #gobeyonddieting

Do you NEED to eat before your workouts? As alwa

Do you NEED to eat before your workouts?

As always, the answer is "it depends"!

There's a lot of blanket information being targeted towards women (some good, some bad) so please be cautious and don't be afraid to ask questions! Not every piece of advice will be applicable to you.

TLDR:
Strength sessions: fueling before not 100% needed (especially for early morning sessions). Just make sure fueling the day and night before is adequate and appropriate!

Aerobic or HIIT sessions: YES, fueling before will be much more beneficial and necessary. Quick rule of thumb I go by is 1g of carbs for every minute before your aerobic/HIIT session.

30 min before = 30g of carbs
60 min before = 60g of carbs

Hit us up with more questions!

Follow on Instagram

Sitemap | Terms of Use | Privacy Policy
© 2025 Beyond the Box Nutrition. All Rights Reserved.
Site by HoneyBeBold | Photography by Anne Susan