Health Yourself Coaching Resource List

Here you can find supplementary video and PDF resources – all created by me, for you!
I ask you to please not share this link. If you know someone who’d benefit from these materials, suggest that they contact me for 1:1 coaching or look into my group coaching program, Strong as a Mother. I’ll be happy to work with them!

Videos

How to track your food using MyFitnessPal (10:59)
For beginners to weighing and tracking food, this video walks you through step-by-step how to do it using the MFP app

HIIT (7:35)
This explains what exactly a HIIT is, how you can design one for yourself, and what to expect when you do them

Safety in the weight room (11:53)
Walks you through the do’s and dont’s of weight lifting

Tracking your food (3:17)
Teaches you how to weigh and record your food in MyFitnessPal

The 5 Major movements (14:38)
Teaches proper form for the squat, deadlift, push/press, pull exercises, and carries

Progressive overload (4:58)
Explains the concept that is critical for improving strength and performance

Gym etiquette (10:05)
For people who are new to the gym environment, touches on gym culture & expectations of you and others

Dont forget to breathe (2:24)
Teaches how to breathe properly and safely while lifting, discusses the Valsalva maneuver

Try something new (1:26)
Encourages you to try new things in the gym to get more comfortable in your surroundings

Food, reframed (7:47)
Explains a useful way to think about food and how to make decisions about what to eat

Cardio is not the answer (3:45)
Why we want to limit certain kinds of cardio while eating in a calorie deficit

Meditate for muscles (9:10)
Explains the value of meditation in the context of sticking to your plan; teaches one method of meditation

The mind-muscle connection (3:49)
Describes the concept in which focusing on the muscles being used improves performance

Screw the scale (4:13)
Explains why we should not put so much focus on our weight, and what other metrics are more valuable

The Lingo: cut, bulk, maintain (2:40)
Describes the concepts of a cut phase, maintenance phase, and bulk phase

All about creatine (5:17)
Everything you’ve ever wanted to know (and more!) about supplementing with creatine

Programming your workouts zoom walk-through (6:39)
Walks you through my guide that teaches you how to put together your own workout plan

PDFs:

Exercise library
Recommended exercises listed by movement pattern and muscle group

High-protein, low-cal meal ideas
40 examples of meals and snacks that are each high in protein and low-calorie

Grocery list and tips
Just what it sounds like 😉

Programming your workouts full guide
17-page guide that teaches you exactly how to create your own workout plan

Your 5 new best friends
Explains the 5 most important movement/nutrition “rules” when trading fat for muscle

What is your Why
Dive into why exactly you joined this program – write your responses and revisit it when you need a motivation boost

Walking – the most underrated health tool
Breaks down the benefits of walking and some tips on how to easily incorporate more into your routine

Its NEAT to move your body more
Tips on how to increase small movements throughout the day and why it’s so powerful when trying to lose weight

Little Mental Tricks
Teaches some easy-to-use, practical ways to take control when you feel the urge to eat something not aligned with your goals

Macro Basics
For each macro – what they are, their roles in the body, how much we need, and healthy examples of each

Sleep like you Mean it
Some practical tips on how to improve the quality and quantity of your sleep

Create your own damn identity
Take a look under the hood – Who are you TODAY? Who do you want to be TOMORROW?

Squash sugar cravings
Provides some practical tools you can use to prevent sugar cravings and to deal with them in real time

Help I’m on my period
Clues you in to how/when/why you may feel a certain way during your cycle, and how you can use your cycle to your advantage

Destroyer of Dreams
Explains why it’s really (really!) in your best interest to limit alcohol intake as much as possible

Intentional and engaged
Today’s resource addresses a topic that is paramount to your health journey – your attention.

Dialed in while dining out
Tips on how to stay on track while eating out or ordering in (spoiler: you CAN still enjoy yourself!)

Swap it, dont stop it
It’s easier to swap out “bad” habits for good ones than to try to get rid of a bad habit altogether; here are some easy-to-implement examples

What about supplements
A list of the supplements that I take and why; keep in mind, supplementation should be individualized.

Screw mom guilt
Breaks down exactly why it’s the opposite of selfish to take time for self-care

Eat Clean, Get Lean
Reviews the annual Dirty Dozen and Clean 15 lists regarding toxin loads in produce

The ever-elusive sleep
Explains the relationship between quality sleep and trading fat for muscle

AI to the rescue
Tips on how to use AI to make meal planning so much easier

Macro timing
Tips on how you can eat or avoid certain macros at certain times of day to help you reach your goals faster

Reframing setbacks and plateaus
Teaches the healthy, productive way to look at bumps in the road on your health& strength journey

Caution: your new habits are contagious
Teaches you more ways to bring these lessons home to the whole family