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Recent Posts

Why Even Coaches Hire Coaches: Midlife Health Real Talk
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

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beyondtheboxnutrition

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

Yes, your coach has a coach! ⁣ 🏃‍♀️ We hit record

Yes, your coach has a coach!
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🏃‍♀️ We hit record this week with dinner already in the oven and a marathon eight weeks out, and we dropped the highlight reel completely. ⁣
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𝗛𝗲𝗿𝗲'𝘀 𝘄𝗵𝗮𝘁 𝘄𝗲 𝗴𝗼𝘁 𝗶𝗻𝘁𝗼: ⁣
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→ The "30 grams of protein or you failed" myth. One imperfect breakfast does not cancel your progress. Your body doesn't have a clock that shuts down at 7:30am because you had toast. ⁣
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→ Why we BOTH hired coaches this year. Sheena hired one after training solo got her injured. Gwen rehired Sheena. Asking for help is a check-in, not a confession. → Measuring success by how you actually feel. Your sleep, your mood, your energy. Not just a number on a scale that was never telling the whole story. ⁣
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→ What your body's signals really mean. The 3:30am wake-ups and the tanked motivation aren't character flaws. They're information. ⁣
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→ Choosing hard on purpose. Sheena's running NYC on Nov 1 for Fred's Team at MSK, for Gus and for every kid who deserves the care he got. ⁣
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If you're the woman who has done all the things and still feels like your body is working against you, this episode is for you. No shame, no gimmicks, no pass-fail rules. ⁣
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Full episode is live now. 🎧 👀 ⁣
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Choose your hard. Then celebrate it instead of fearing it. ⁣
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#perimenopause #midlifehealth #womenover40 #dietculturedropout

In 2023, I made a commitment to join @metabolismsc

In 2023, I made a commitment to join @metabolismschool to become a better coach. I am still in the program because it has fundamentally changed me as a coach and a person.

Every week I get two opportunities to join teaching calls to learn more about evidence-based science and health practices that will help me help my clients.

@sammillerscience has created the premier coaching platform and program to help coaches with professional and personal development in addition to the science he and his lead educator, Brian, teach us week after week.

I tease them both that they should be honorary MD’s because they know more than most healthcare providers.

Thanks for continuing to pour resources tea, time, effort, and care into your FNMS students.

You have both up leveled my confidence and knowledge beyond what I ever expected.

Thank you.

Best.Decision.Ever.

See you in Raleigh in a few weeks. I can’t wait to learn more.

If you’ve gotten this far in the post, and your doctor is saying things like, “your labs are normal,” “Everything’s in range,” or “We’ll check that again in a year,” then we might need to talk.

DM us if you’re not feeling like yourself and you feel stuck with you weight or your health.

#gobeyonddieting #healthcoach #health #youdeservemore #mentorship

Let’s go to Trader Joe’s with a client One of my

Let’s go to Trader Joe’s with a client

One of my clients works for Door Dash, so she Door Dashes most of her meals. For her, it’s about convenience and saving money. If she’s at work, she can Door Dash for free!!

She wants to lose weight and eat healthier, so here’s where we started:

1️⃣ Keep Door Dashing, but order differently. A different menu item, a different restaurant, and a different perspective. She won’t feel as restricted and can keep her free lunches.
2️⃣ Cut back on the number of times she Door Dashes dinner. We citbjwr dinners down from 5 nights to 2 nights per week of Door Dash for dinners
3️⃣ Find some low effort meal ideas at Trader Joe’s that are protein and fiber forward.

Going to Trader Joe’s with my client allowed me to see her response in real life to food suggestions I made. I told her she didn’t have to say yes to every recommendation, which I believe lead her to take some risks with new foods.

I got to learn more about her food preferences, more about her as a person, and create a more trusting relationship.

I wanted her to feel safe and heard.

We came up with 7 dinners, several snack ideas, and we even snuck in some sweet treats that are an improvement from what she has been eating.

Instead of a candy bar, she bought some organic fruit snacks, dehydrated mixed berries, and even some macarons that are pretty macro-friendly.

She was way more open to new food suggestions than she had been in the past few months. I told her she was being pretty adventurous!

I had a big smile on my face as I watched her head to the check out line to buy her grocery haul. 🤩 She had protein, fiber, vegetables, healthy snacks, and some sweet treats in her cart, and I couldn’t be prouder of her vulnerability to go grocery shopping with me.

If you live in the San Francisco Bay Area, I can meet you at your home (your kitchen) or your favorite grocery store.

It’s next level sh*t!

You don’t need a new diet, you need a new story.

You don’t need a new diet, you need a new story.

We shut down new ideas because we believe everything we think.

👉🏻 “I can’t lose weight”
👉🏻 “I’m fat and always have been.”
👉🏻 “I have to go on a statin for my high cholesterol”
👉🏻 “I’m a picky eater so it’s impossible to eat healthier”
👉🏻 “I’ll be happy when I lose these last 10 pounds”

We call bull 💩!

The way you think and what you tell yourself limits your potential.

If you’re speaking to yourself in a demeaning, punitive, or limiting voice, you won’t reach your goals. Guaranteed.

You’ve got to flip the script and tell yourself your goal is possible.

Here are some new ways to talk to yourself or mantras you can state to help you get there.

👉🏻 The choices I make daily are getting me closer to my goals
👉🏻 There’s a reason I haven’t been able to lose weigh; I need to figure it out (maybe with some help)
👉🏻 I may not need a statin for my high cholesterol. I’m going to work on my food choices, exercise more, and see what’s possible without a prescription
👉🏻 I know there are other foods and recipes that will work for me. I need to get curious and try new foods and recipes. I won’t love all of them, but some of them I will. I deserve to enjoy my food, even if I’m trying to get healthier or lose weight
👉🏻 If I find a way to be happy and grateful now, the “last 10 pounds” may not matter. I deserve to be happy regardless of my weight

The process may never be effortless or easy, but it can be more fulfilling than you ever imagined.

How do you change your self-talk to keep the momentum going?

P.S. Booty gains by Coach Sheena because nobody wants a flat 🍑.

#healthcoach #gobeyonddieting #mindsetmatters #selftalk #healthyhabits

It’s my birthday and I’m grateful that 16 years ag

It’s my birthday and I’m grateful that 16 years ago I gave myself a wake up call.

16 years ago at the age of 45, I started CrossFit. I started to take my health more seriously.

The gift of health and fitness are what i celebrate every year that I am alive and not pushing daisies.

I stepped in dog 💩 this morning, experienced an earthquake at 8:30 am, mistakingly had two clients show up to the same Zoom meeting, and yet it’s still a great day.

I started my day with coffee and a protein-filled breakfast, got to walk my sweet dog Chester, and now I’m at the gym because no birthday would be complete without the gift of health and fitness.

I just completed my 62 birthday burpees and now it’s time to lift some weights 💪

#healthiswealth #gobeyonddieting #birthdayburpees #agingwell #strongisthenewskinny

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