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Blog, Health & Wellness  /  October 16, 2019

How-To Build an Custom Strength Training Program

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I was recently asked to talk more about strength training, which I am more than happy to do! In case you didn’t know, I have been a Certified Personal Trainer for the past 6 years. I am certified through ACE, NASM, and FMS. In fact, through my work as a personal trainer over the years, I realized my passion and love for nutrition. That being said, I still have a strong passion for fitness and hope to keep my hand in the personal training world while I pursue nutritional therapy. After all, fitness and nutrition go together like peanut butter and jelly. And, who doesn’t love peanut butter and jelly?

On that note, I’ve created a program that I believe is the best of both worlds: a 4 week program that includes personal training and nutritional therapy. You can read more about this 4 Week Jumpstart program on my Work with Me page (scroll to the bottom)!

In my opinion, strength training is one of the best kinds of workouts. It makes you stronger and feel more confident, while also boosting your metabolism, building muscle, and burning body fat.

Ladies, listen up: if you’re worried about “getting bulky,” please read my previous post, 10 Reasons Why Women Should Lift Weights, and continue reading below.

Here’s a quick overview of the health benefits of strength training:

  • Build muscle, increase strength, and decrease body fat
  • Improve stamina, mood, and energy levels
  • Reduce risk of metabolic disease and other chronic health conditions
  • Increase strength of bones and joints
  • Boost metabolic rate (calories burned/day)
  • Improve balance and longevity

 

Identify Your Goal

Strength training can help you achieve various health and fitness goals. But for the purpose of this post, I’m going to zero in on the most common strength training goals: 

  1. Improving endurance
  2. Increasing strength
  3. Building muscle (hypertrophy)

Once you’ve identified your primary goal, we can move forward in building your perfect strength training program!

 

Movement

When creating a strength training program, we first have to consider how we move. As human beings, we utilize parts of the body to form whole, integrative movements. As a proponent of functional movement, I believe there are 7 primary patterns of movement, including:

  1. Squat
  2. Lunge
  3. Hinge
  4. Push 
  5. Pull
  6. Rotation
  7. Gait (Walking)

It is important to include every movement pattern in a strength training program. Why? So that you can best improve your functionality, mobility, and strength across the board. As you can probably tell, these primary movement patterns touch on every part of the body. They utilize all muscle groups, from head to toe, resulting in a comprehensive, full-body workout. For the purpose of strength training, I am going to focus on the first 6 movements, which work together to promote optimal gait (#7). 

Putting it Together

The amount of days you workout per week will determine the workout “split” or structure that works best for your goals and schedule.

If you are training 3 days (or less) per week, I recommend sticking to full body workouts. Participating in 3 full body workouts per week help you get the most bang for your buck. If you train 4+ days per week, it is best to focus on specific movement patterns/muscle groups during each workout to avoid over training your muscles and allow for adequate recovery.

There is a fine balance between applying enough stress to the muscles to create change (more on this below) and allowing for adequate rest and recovery. Every time you participate in strength training, you apply stress to the muscles, causing them to break down and rebuild. If you don’t let your muscles rebuild fully (typically, 48-72 hours), they will stay in a continuous state of “breaking down” without repair. As a result, you will feel fatigued, and most likely, not see any improvements in strength and/or muscle definition. 

I’ve outlined example workout structures based on number of days per week: 

2 Day Training Program

Day #1: Full Body (Squat, Lunge, Push)

Day #2: Full Body (Hinge, Pull, Rotate)

3 Day Training Program

Day #1: Full Body (Squat, Push)

Day #2: Full Body (Hinge, Pull)

Day #3: Full Body (Lunge, Rotate)

4 Day Training Program

Day #1: Hinge, Rotate

Day #2: Push

Day #3: Squat, Lunge

Day #4: Pull

5 Day Training Program

Day #1: Hinge

Day #2: Push, Rotate

Day #3: Squat

Day #4: Pull, Rotate

Day #5: Lunge

6 Day Training Program:

Day #1: Hinge

Day #2: Push

Day #3: Rotate

Day #4: Squat

Day #5: Pull

Day #6: Lunge

Now that we have a better understanding of movement and how it affects your workout program, let’s further discuss each movement:

Hinge

Hinging primarily engages your hamstrings, glutes, and full posterior chain. My favorite hinge exercises, include:

  • Barbell Deadlifts
  • Floor/Glute Bridges
  • Kettlebell Deadlifts
  • Single Leg Deadlifts
  • Kettlebell Swings

Squat

A squat is pretty self-explanatory: think of moving from a seated position to a standing position. Your quads, glutes, and hamstrings are primarily used during squat movements. My favorite squatting movements include:

  • Body Weight Squats
  • Barbell Front Squats
  • Kettlebell Goblet Squats
  • Pistol Squats

Lunge

Lunging mainly engages your quads, glutes, and calves, resulting in a complete lower body movement. My favorite lunge exercises include:

  • Split Squats
  • Walking Lunges
  • Forward or Reverse Lunges
  • Lateral lunges

Push 

Pushing mainly engages the upper body, but can easily engage the entire body (depending on the exercise).  This movement primarily uses the pectoralis, tricep, and deltoid muscles. My favorite pushing movements, include:

  • Overhead Dumbbell Shoulder Press
  • Single Arm Military Press
  • Push-Ups
  • Bench Dips
  • Dumbbell Chest Press

Pull

Similar to pushing, a pulling movement primarily engages the upper body. My favorite pulling movements include:

  • Pull-Ups
  • Chin-Ups
  • Bent-Over Barbell Rows
  • Seated Rows
  • Dumbbell Reverse Flies

Rotation

Proper rotation should engage every core muscle and often involves the full body. My favorite rotation (and anti-rotation) exercises include:

  • Planks
  • Side Planks
  • Cable Rotations
  • Mountain Climbers

Gait

Gait is the technical word for walking. Surprisingly, optimal gait can be challenging to achieve, but it’s certainly not impossible. My favorite gait exercises include:

  • Walking (preferably outside)
  • Elliptical 
  • Running (preferably outside)
  • Dumbbell or Kettlebell Farmer Carries 

Well Culture provides great visuals examples of these 7 movements.

Sets, Reps, and Load

When creating the perfect strength training program, we first have to consider your fitness primary goal: endurance, strength, or hypertrophy (muscle definition). Then, with your goal in mind, we can consider the different variants of a program, including how many sets and reps are performed, as well as the amount of load used. To continually progress and meet your goals, we must understand the importance of progressive overload. This concept explains that the stress applied to the muscles must gradually increase in order to progress. Without progressive overload, it is easy to plateau, which the last thing we want in a strength training program. 

Repetitions: the amount of times you perform each movement/exercise.

Endurance: >15 reps

Strength: 6-10 reps

Hypertrophy (Muscle Definition): 8-15 reps

Sets: the amount of times you repeat the repetitions for each exercise.

Endurance: 2-3 sets

Strength: 3-5 sets

Hypertrophy: 3-5 sets

Load: additional weight used for the movement.

Disclaimer: Before adding load to any movement, it is essential that you can perform the movement correctly.  I recommend seeking the help of a certified personal trainer to ensure your safety and the effectiveness of the movement.

When it comes to adding load to your exercises (ie. dumbbells, barbells, kettlebells, etc), I recommend starting light, then increasing in weight. The last few reps of each set should be challenging. If you’re not being challenged in those last few reps, it’s time to increase weight.

With all of these considerations in mind, we can create an effective and enjoyable workout program! If you have any questions about strength training, feel free to leave them below. Or, if you’ve decided you would like to work with me as a personal trainer (in-person or virtually), you can send me a message at nourishedbykelseynicole@gmail.com.

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Kelsey, FNTP, CC
Hi, it’s me. I’m still here! 👋🏼 I’ve Hi, it’s me. I’m still here! 👋🏼 

I’ve taken an unintentional (yet, very long) hiatus from this social media account and my blog. But, I’m back for a good while (I think 😅). Here’s what’s been going on lately..

In case you didn’t know, I started my own  business as a Content Creator in 2018, while I was in school at the Nutritional Therapy Association. As a trained FNTP, my niche is specifically holistic health and nutrition. It’s a combination of my two expertise: nutrition + content creation!

As a FNTP with a strong passion for real food + balanced nutrition, I’ve always kept this account as an educational resource for you. And as a fun creative outlet for me, as well!

But, I’m here to say, it’s time for a new direction. As my content creation business continues to grow and as I become more invested as a Content Creator, it only feels right to bring a little bit of my profession to this space! 

So while I still plan to share nutritional tidbits and encouragement, I also want to use this platform as a resource for my content creation business.

Sound good?

If you’re a fellow FNTP or nutrition professional, feel free to reach out for content creation support! 

And, if you’re here for nutritional education, thank you for being here and participating in this awesome community!! 💛

#nutritonaltherapypractitioner #fntp #ntp #functionalnutritionaltherapypractitioner #contentcreator #contentcreation #contentmarketing #contentmarketer #nutritioncontent #nutritionresources
As someone who aims to as many real, whole foods a As someone who aims to as many real, whole foods as possible (and always GF), I’ve learned a thing or two about “healthy baking.” Here are the swaps I always make in my baked goods for healthy hormones, metabolism, and tastebuds! 👇🏼

• Grass fed (raw, if possible) butter instead of oil 
• @bobsredmill 1-to-1 GF flour instead of all purpose flour
• Raw sugar, coconut sugar, honey, or maple syrup instead of white sugar 
• Substitute a little bit of the flour with protein powder or collagen (usually about 10% of the total flour)
• Grass fed (raw, if possible) milk > nut milk
• Cassava, oat, or GF blend flour > almond flour

Save this post to refer back to this season! And, happy baking 🧁🍪

PS Get this oldie, but a goodie, Chocolate Zucchini Bread recipe on the blog! 👉🏼 @nourishedbykelseynicole

http://www.nourishedbykelseynicole.com/
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #glutenfree #glutenfreebaking #healthybaking
Why I prefer to shop locally 🍎🥑🥕⠀⠀⠀ Why I prefer to shop locally 🍎🥑🥕⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Did you know local and seasonal foods are the most nutrient-dense? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Yup! Think about it: an apple from the grocery store can be found year-round and likely traveled THOUSANDS of miles to get there. Meaning, it was harvested days (if not, weeks) before being delivered to the store and eventually eaten. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, to break it down, this is why I prefer to buy MOST of my groceries locally 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🍎 Most local foods are in-season, providing the most nutrients and best flavor!⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍎 I love the opportunity to support local farmers and small businesses.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍎 I know exactly where my food came from. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍎 It’s often cheaper to buy foods that are in-season, than those that aren’t.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Foods that I prefer to buy locally 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
 🥩 Meat⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍳 Eggs⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍓 Fruits⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥕 Veggies⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍯 Honey⠀⠀⠀⠀⠀⠀⠀⠀⠀
🧀 Raw cheese and milk⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you can’t make it to your local farmers market every week, try to find a co-op nearby!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you shop locally?⠀⠀⠀⠀⠀⠀⠀⠀⠀
 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
http://www.nourishedbykelseynicole.com/⠀⠀⠀⠀⠀⠀⠀⠀⠀
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #seasonaleating #shoplocally
It’s been a hot minute since I’ve shared new c It’s been a hot minute since I’ve shared new content, but the Fall season is my absolute favorite (as are Fall foods), so I figured it’d be a good time to pop back on!

Fall foods to nourish your body 👇🏼

These foods are naturally their ripest and MOST nutrient-dense during the Fall season, which is why I load up all season long!
🥕 Carrots
🥔  Sweet potatoes
🍠 Beets
🎃 Pumpkin 
🍆 Squash 
🍎 Apples
🍐  Pears
🧄 Garlic

Other Fall staples that I include on a daily basis during the Fall:
✨ Bone broth
✨ Beef liver
✨ Fresh orange juice
✨ Raw honey
✨ Raw milk

These are a few of my favorite recipes to increase my consumption of Fall foods 😋
👉🏼 GF cassava pumpkin bread
👉🏼 Roasted fall veggie medley
👉🏼 Raw milk hot cocoa
👉🏼 Chili made with bone broth 
👉🏼 Apple crisp

Do you love Fall foods as much as I do??

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #fallseason #fallfoods
Your diet is only as beneficial as your digestion. Your diet is only as beneficial as your digestion.

Fact #1: You can eat all the healthiest foods in the world, BUT if you’re aren’t digesting and absorbing the nutrients, what’s the point?

Fact #2: Most of us have very poor digestion. In other words, we lack stomach acid and enzymes to break down and absorb the nutrients in our food. Signs of poor digestion = acid reflux, indigestion, stomach aches, bloating, constipation or diarrhea, and gas.

Sooooo, now what’s a girl (or guy) to do?

There are a few ways to help support healthy digestion and actually utilize the nutrients you’re eating, starting with:

	• Avoid drinking water (or any liquid) within 30 minutes of meal time. Liquids dilute the acid in your stomach leading to poor digestion.
	• Address any gut issues (SIBO, H. pylori, dysbiosis) that could be robbing your digestive tract of the ability to absorb nutrients.
	• Focus consuming plenty of whole foods that are rich in digesting-boosting nutrients, like: pastured whole eggs, grass fed beef, organic fruits, raw milk, etc.

Did you know you’re likely not absorbing all the nutrients you’re consuming??

👉🏼 @nourishedbykelseynicole

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #hormonehealth #guthealth #nutrientdeficiencies #poordigestion #foodsensitivities #foodismedicine #digestion #nutrients
There's a good reason carbohydrates make up ONE of There's a good reason carbohydrates make up ONE of the 3 essential macronutrients (protein, carbs, and fat).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Over the last several years, carbs have become the "enemy." And, we now live in a society that fears carbs.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But, what if carbs aren't the REAL problem?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Truth be told, carbs are a necessary and HEALTHY part of every diet. However, is one major issue that needs to be addressed.. THE OVERCONSUMPTION OF PROCESSED CARBS.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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There, I said it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Real carbs are NOT the enemy. Processed, refined, and packaged carbs ARE.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As a Functional Nutritional Therapy Practitioner, I'm a huge advocate for carbs. Fundamentally, they provide our brain and bodies with usable energy, replenish glycogen stores, fuel our muscles, regulate digestion, and so much more!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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My favorite REAL carb sources (that I eat almost daily) include:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sourdough bread (made local and fresh)⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sprouted white rice⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sweet potatoes⠀⠀⠀⠀⠀⠀⠀⠀⠀
White/red potatoes⠀⠀⠀⠀⠀⠀⠀⠀⠀
Squash⠀⠀⠀⠀⠀⠀⠀⠀⠀
Seasonal fruit⠀⠀⠀⠀⠀⠀⠀⠀⠀
Orange juice⠀⠀⠀⠀⠀⠀⠀⠀⠀
Jam/jelly⠀⠀⠀⠀⠀⠀⠀⠀⠀
Raw, local honey⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Did you know that carbs are essential? What's your favorite source of carbs? 😋
Unpopular opinion: your liver is the coolest organ Unpopular opinion: your liver is the coolest organ.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Think about it! The liver know which essential nutrients to absorb and recirculate, while excreting excess hormones, toxins, etc. And this is just the start of the list!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Seriously, your liver is the real MVP🏅⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, how do you know if your liver is functioning up to speed or if it needs a little more love? Signs of a congested or sluggish liver are:⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Dark circles under your eyes⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Skin issues (rashes, eczema, acne)⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Orange-pigmented skin⠀⠀⠀⠀⠀⠀⠀⠀⠀
• High cholesterol⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Alcohol and coffee intolerance⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Body odor⠀⠀⠀⠀⠀⠀⠀⠀⠀
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However, despite common belief, jumping straight to a juice detox protocol isnt necessarily the best way to address a sluggish liver.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Instead, if any of these symptoms sound like you, it’s time to give your liver some extra lovin’ 👉🏼 incorporate more liver-loving foods (beets, OJ, cilantro, beef liver), drink dandelion root tea, try castor oil packs, eliminate toxins from your home (plastic, fragrance, pesticides, etc), and get your SLEEP! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag a friend and spread the liver love! 💕⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/
PSA: the foods you eat directly impact your thyroi PSA: the foods you eat directly impact your thyroid!!! And, did you know most of us are currently dealing with some kind of thyroid dysfunction?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You can thank our chronically stressed out, fast paced, digital, and processed lifestyles.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some foods actually work against our thyroid function, like processed foods, trans fats, PUFAs, cruciferous veggies, and even other raw veggies…⠀⠀⠀⠀⠀⠀⠀⠀⠀
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While other foods work FOR our thyroid, supporting healthy function. These foods include:⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Seasonal fruits⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Root veggies⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Raw, local honey⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Pastured whole eggs⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Grass fed beef liver⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Wild caught oysters⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Raw cheese⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Sourdough bread⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Pulp-free orange juice ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, if you’ve been diagnosed with a thyroid disorder or suspect poor thyroid function, enjoy plenty of these thyroid supporting foods every single day. Trust me, it’s not that difficult to do! 😋⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Drop your thyroid Q’s below! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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http://www.nourishedbykelseynicole.com/
In all honesty, life has been BUSY lately, my crea In all honesty, life has been BUSY lately, my creativity is lacking, and social media hasn’t been at the top of my list😅 

But, this morning, I want to leave you with a few basic reminders to help support healthy hormones, metabolism, and immune function! 

✨ Toddlers need to eat 1,200 calories a day. YOU are not a toddler. Most adults need to consume ~2,000 calories daily, if not more. Don’t understand-nourish yourself!

✨ Sleep is necessary to form memories, build muscle, and support healthy immune function. Make it a priority to sleep at least 8 hours per night!

✨ Breakfast is actually the most important meal of the day. No, coffee doesn't count. My go-to breakfast lately = sourdough toast + honey, eggs + sea salt, and coffee with raw milk. Easy and delicious!

✨ Over-exercising is as dangerous as being sedentary. Exercising too much creates extreme stress within the body. Learn to rest and allow time for your body and muscles to properly recover!

Did you know these friendly reminders?!

http://www.nourishedbykelseynicole.com/
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