Dasha Agoulnik

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โœจCreate a ๐๐ข๐ž๐ญ ๐Ÿ๐จ๐ซ ๐ฒ๐จ๐ฎ in 12 Weeksโœจโฃโฃ Reduce bloat & identify food sensitivities ๐˜ฏ๐˜ข๐˜ต๐˜ถ๐˜ณ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐Ÿ‘‡๐Ÿผ โ€ข APPLY FOR COREPERFORM โ€ข ๐Ÿ‘‡๐Ÿผ

Location Myrtle Beach, SC
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๐‡๐ž๐ซ๐žโ€™๐ฌ ๐ฐ๐ก๐ฒ ๐ฒ๐จ๐ฎ ๐œ๐š๐งโ€™๐ญ ๐Ÿ๐ข๐ฑ ๐ฒ๐จ๐ฎ๐ซ ๐ ๐ฎ๐ญ ๐Ÿ‘‡โฃโฃโฃ โฃโฃโฃ ๐˜ ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ ๐˜ข๐˜ญ๐˜ญ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐Ÿป ๐˜—๐˜๐˜“๐˜“๐˜ˆ๐˜™๐˜š ๐˜–๐˜ ๐˜Ž๐˜œ๐˜› ๐˜๐˜Œ๐˜ˆ๐˜“๐˜›๐˜โฃโฃโฃ โฃ I came up with "SPEED" to help you identify the 5 factors in life that will influence your gut health so you can optimize them and PROGRESS your performance and gut health.โฃ โฃโฃโฃ Basically, our stress bucket gets full from these 5 areas of potential stress in our life that cause ๐ข๐ง๐Ÿ๐ฅ๐š๐ฆ๐ฆ๐š๐ญ๐ข๐จ๐งโฃโฃโฃ โฃโฃโฃ Getting to the ๐ซ๐จ๐จ๐ญ of this inflammation helps improve our performanceโฃโฃโฃ โฃโฃโฃ โฃ๐“๐ก๐ž ๐Ÿ“ ๐ฉ๐ข๐ฅ๐ฅ๐š๐ซ๐ฌ ๐จ๐Ÿ ๐ ๐ฎ๐ญ ๐ก๐ž๐š๐ฅ๐ญ๐ก ๐š๐ซ๐ž:โฃโฃโฃ โฃโฃโฃ ๐Ÿ‘‰ Sleepโฃโฃโฃ ๐Ÿ‘‰ Personal โฃโฃStress ๐Ÿ‘‰ Environmentโฃalโฃ Stress ๐Ÿ‘‰ Exerciseโฃโฃโฃ ๐Ÿ‘‰ Dietโฃโฃโฃ โฃโฃ ๐˜๐˜ง ๐˜ฏ๐˜ฐ๐˜ต ๐˜ฅ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฑ๐˜ฆ๐˜ณ๐˜ญ๐˜บ, ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ค๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐Ÿป ๐˜ฎ๐˜ข๐˜ช๐˜ฏ ๐˜ค๐˜ฐ๐˜ฏ๐˜ต๐˜ณ๐˜ช๐˜ฃ๐˜ถ๐˜ต๐˜ฐ๐˜ณ๐˜ด ๐˜ฐ๐˜ง ๐˜ช๐˜ฏ๐˜ง๐˜ญ๐˜ข๐˜ฎ๐˜ฎ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏโฃโฃโฃ โฃโฃ ๐’๐Ž ๐†๐„๐“ ๐˜๐Ž๐”๐‘ ๐†๐”๐“ ๐”๐ ๐“๐Ž ๐’๐๐„๐„๐ƒ - to speed up your metabolism, performance, and digestion ๐Ÿ‘๐Ÿ‘โฃโฃ โฃโฃ Stay tuned throughout the next couple weeks as I explain each pillar in depth and discuss different strategies to reduce inflammation and optimize your performance!โฃโฃโฃ โฃโฃโฃ TLDR: stress & inflammation have HUGE negative impacts both physically and mentallyโฃโฃโฃ โฃโฃโฃ But, that is what CorePerform is all about! We reduce the stressors in our control ๐š๐ง๐ learn how to properly manage the stressors outside of our controlโฃโฃ.โฃ โฃ โฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โฃโฃโฃโฃโฃโฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ โฃโฃโฃ ๐‘๐ž๐š๐๐ฒ ๐ญ๐จ ๐จ๐ฉ๐ญ๐ข๐ฆ๐ข๐ณ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐ ๐ฎ๐ญ ๐ก๐ž๐š๐ฅ๐ญ๐ก ๐š๐ง๐ ๐ซ๐ž๐š๐œ๐ก ๐ฒ๐จ๐ฎ๐ซ ๐ ๐จ๐š๐ฅ๐ฌ? ๐Ÿ‘‰๐Ÿผ๐˜“๐˜ช๐˜ฏ๐˜ฌ ๐˜ช๐˜ฏ ๐˜‰๐˜ช๐˜ฐ ๐˜ง๐˜ฐ๐˜ณ ๐˜๐˜ณ๐˜ฆ๐˜ฆ ๐˜™๐˜ฆ๐˜ด๐˜ฐ๐˜ถ๐˜ณ๐˜ค๐˜ฆ๐˜ด + ๐˜Š๐˜ฐ๐˜ณ๐˜ฆ๐˜—๐˜ฆ๐˜ณ๐˜ง๐˜ฐ๐˜ณ๐˜ฎ ๐˜ˆ๐˜ฑ๐˜ฑ๐˜ญ๐˜ช๐˜ค๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏโฃโ โฃโ  โฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โฃโฃโฃโฃโฃโฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ #bodybuilding #abs #fitness #macros #trackingmacros #progress #bikini #guthealth #intuitiveeating #foodisfuel #weightgain #iifym #girlsthatlift #weightloss #girlswholift #bloated #performance #ibsc #ifbb #olympia #legday #digestion #digestivehealth #gym #athlete #constipation #constipationremedies #ibs #constipationrelief #bloat

Hereโ€™s ๐—ช๐ก๐š๐ญ ๐—ช๐ž ๐ƒ๐ข๐ + How ๐Ÿ‘‰ ๐˜ž๐˜ช๐˜ต๐˜ฉ๐˜ฐ๐˜ถ๐˜ต ๐˜”๐˜ข๐˜ค๐˜ณ๐˜ฐ๐˜ดโฃโฃ โฃโฃ She came to me with: โฃโฃ > ๐œ๐จ๐ง๐ฌ๐ญ๐ข๐ฉ๐š๐ญ๐ข๐จ๐งโฃโฃ > ๐œ๐ก๐ซ๐จ๐ง๐ข๐œ ๐”๐“๐ˆ๐ฌโฃโฃ > ๐ก๐ž๐š๐ซ๐ญ ๐›๐ฎ๐ซ๐งโฃโฃ > ๐š๐ง๐ฑ๐ข๐ž๐ญ๐ฒ ๐š๐ซ๐จ๐ฎ๐ง๐ ๐Ÿ๐จ๐จ๐ ๐ข๐ง ๐ฌ๐จ๐œ๐ข๐š๐ฅ ๐ฌ๐ž๐ญ๐ญ๐ข๐ง๐ ๐ฌโฃโฃ โฃโฃ We started with the ๐‚๐จ๐ซ๐ž๐๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ ๐ฉ๐ซ๐จ๐ญ๐จ๐œ๐จ๐ฅ (an elimination diet working quickly to create the most inclusive diet as possible) and have been working for 8 weeks. โฃโฃ โฃโฃ I ๐š๐๐๐ž๐ ๐ž๐ฑ๐œ๐ก๐š๐ง๐ ๐ž๐ฌ in to give her a good idea of how much MORE food she should be eating. Last week, she finished her ๐’๐„๐‚๐Ž๐๐ƒ ๐ซ๐จ๐ฎ๐ง๐ ๐จ๐Ÿ ๐š๐ง๐ญ๐ข๐›๐ข๐จ๐ญ๐ข๐œ๐ฌ ๐Ÿ๐จ๐ซ ๐š ๐”๐“๐ˆ, and guess what?โฃโฃ โฃโฃ It had ๐ง๐จ ๐ž๐Ÿ๐Ÿ๐ž๐œ๐ญ ๐จ๐ง ๐ก๐ž๐ซ ๐ ๐ฎ๐ญ ๐š๐ญ ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐ข๐ง๐ญ. Because we took the time 4-6 weeks prior to lower inflammation, reduce bloat, and establish healthier lifestyle practicesโ€ฆ12 days of antibiotics did nothing to her. ๐€๐‹๐‹ ๐ฐ๐ข๐ญ๐ก๐จ๐ฎ๐ญ ๐œ๐ซ๐š๐ณ๐ฒ ๐ฌ๐ฎ๐ฉ๐ฉ๐ฅ๐ž๐ฆ๐ž๐ง๐ญ๐š๐ญ๐ข๐จ๐ง. โฃโฃ โฃโฃ In fact, ๐ซ๐ž๐š๐ ๐ก๐ž๐ซ ๐œ๐ก๐ž๐œ๐ค ๐ข๐ง: โฃโฃ โฃโฃ โ€œOKKKK ๐ˆ ๐ฐ๐ž๐ง๐ญ ๐จ๐ฎ๐ญ ๐ญ๐จ ๐ž๐š๐ญ ๐ฐ๐ข๐ญ๐ก ๐Ÿ๐ซ๐ข๐ž๐ง๐๐ฌ and felt good. I had ๐ณ๐ž๐ซ๐จ ๐ฌ๐ฒ๐ฆ๐ฉ๐ญ๐จ๐ฆ๐ฌ after eating chicken tenders, french fries, mac and cheese, and ranch... like what!? After all of my issues lately, ๐ˆ ๐ฐ๐š๐ฌ ๐ฌ๐ก๐จ๐œ๐ค๐ž๐. I actually ๐ก๐š๐ฏ๐ž๐ง'๐ญ ๐ก๐š๐ ๐š๐ง๐ฒ ๐ฌ๐ฒ๐ฆ๐ฉ๐ญ๐จ๐ฆ๐ฌ ๐š๐ง๐ ๐ก๐š๐ฏ๐ž ๐ฉ๐จ๐จ๐ฉ๐ž๐ ๐„๐•๐„๐‘๐˜ ๐ƒ๐€๐๐† ๐ƒ๐€๐˜ ๐ญ๐ก๐ข๐ฌ ๐ฐ๐ž๐ž๐ค!!!โ€โฃโฃ โฃโฃ At this point, ๐˜ ๐˜ณ๐˜ฆ๐˜ค๐˜ฐ๐˜ฎ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ฅ๐˜ฆ๐˜ฅ ๐˜ข ๐˜ค๐˜ณ๐˜ข๐˜ฏ๐˜ฃ๐˜ฆ๐˜ณ๐˜ณ๐˜บ/๐˜ฎ๐˜ข๐˜ฏ๐˜ฏ๐˜ฐ๐˜ด๐˜ฆ ๐˜ด๐˜ถ๐˜ฑ๐˜ฑ๐˜ญ๐˜ฆ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ฑ๐˜ฆ๐˜ค๐˜ช๐˜ง๐˜ช๐˜ค ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ช๐˜ฐ๐˜ต๐˜ช๐˜ค known to help those who have chronic UTIs. (Please don't ask for the name, this is not medical advice and it would be irresponsible for me to tell you).โฃโฃ โฃโฃ Now she has:โฃ > ๐ซ๐ž๐ ๐ฎ๐ฅ๐š๐ซ ๐›๐จ๐ฐ๐ž๐ฅ ๐ฆ๐จ๐ฏ๐ž๐ฆ๐ž๐ง๐ญ๐ฌโฃโฃ > ๐›๐ž๐ญ๐ญ๐ž๐ซ ๐ž๐ง๐ž๐ซ๐ ๐ฒโฃโฃ > ๐ง๐จ ๐ก๐ž๐š๐ซ๐ญ ๐›๐ฎ๐ซ๐ง, ๐ฆ๐ข๐ ๐ซ๐š๐ข๐ง๐ž๐ฌ, and we are working on getting a DUTCH to understand the ROOT CAUSE > ๐Ÿฅณ๐…๐Ž๐Ž๐ƒ ๐…๐‘๐„๐„๐ƒ๐Ž๐Œ๐Ÿฅณโฃโฃ โฃโฃ Oh, and her physique has improved. But thatโ€™s a side effect of all of the work sheโ€™s done internally at her ๐‚๐Ž๐‘๐„ (๐ฉ๐ก๐ฒ๐ฌ๐ข๐œ๐š๐ฅ๐ฅ๐ฒ ๐š๐ง๐ ๐ฆ๐ž๐ง๐ญ๐š๐ฅ๐ฅ๐ฒ)! ๐๐‘๐Ž๐”๐ƒ ๐Ž๐… ๐˜๐Ž๐”!โฃโฃ โ–ซ๏ธโฃโฃโฃโ โ € โฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ๐ŸŒป๐˜“๐˜ช๐˜ฏ๐˜ฌ ๐˜ช๐˜ฏ ๐˜‰๐˜ช๐˜ฐ to Join

๐’๐ˆ๐๐Ž is ๐˜ต๐˜ณ๐˜ฆ๐˜ฏ๐˜ฅ๐˜ช๐˜ฏ๐˜จ. And ๐ก๐ž๐ซ๐žโ€™๐ฌ ๐ฐ๐ก๐ฒ. โฃ โฃ Society has you ๐๐ข๐ž๐ญ๐ข๐ง๐ . โฃ โฃ You start ๐ž๐š๐ญ๐ข๐ง๐  ๐ฅ๐š๐ญ๐ž๐ซ ๐š๐ญ ๐ง๐ข๐ ๐ก๐ญ, saving all of your calories before bed. โฃ โฃ You ๐ซ๐ž๐ฌ๐ญ๐ซ๐ข๐œ๐ญ ๐๐ฎ๐ซ๐ข๐ง๐  ๐ญ๐ก๐ž ๐๐š๐ฒ and feel ๐œ๐จ๐ง๐ฌ๐ญ๐ข๐ฉ๐š๐ญ๐ž๐. โฃ โฃ The ๐›๐ฅ๐จ๐š๐ญ begins. The smelly ๐ ๐š๐ฌ. The ๐ง๐š๐ฎ๐ฌ๐ž๐š. The ๐ฉ๐š๐ข๐ง.โฃ โฃ ๐˜ˆ๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ: โฃ 1. ๐’๐ญ๐š๐ซ๐ญ๐ž๐ ๐ฎ๐ง๐๐ž๐ซ ๐ž๐š๐ญ๐ข๐ง๐ , which ๐˜ฅ๐˜ฆ๐˜ค๐˜ณ๐˜ฆ๐˜ข๐˜ด๐˜ฆ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜Ž๐˜ ๐˜ฎ๐˜ฐ๐˜ต๐˜ช๐˜ญ๐˜ช๐˜ต๐˜บ *slowed metabolism* โฃ 2. Became ๐œ๐จ๐ง๐ฌ๐ญ๐ข๐ฉ๐š๐ญ๐ž๐ and ๐Ÿ๐จ๐จ๐ ๐ฌ๐š๐ญ ๐ฅ๐จ๐ง๐ ๐ž๐ซ in the small intestine, as a result of your decreased GI motilityโฃ 3. You ๐š๐ญ๐ž ๐ฅ๐š๐ซ๐ ๐ž ๐ฆ๐ž๐š๐ฅ๐ฌ ๐›๐ž๐Ÿ๐จ๐ซ๐ž ๐›๐ž๐ which further prolonged the amount of time food sat in your small intestine (compared to normal rates during the day)โฃ 4. And now that ๐ฌ๐ข๐ญ๐ญ๐ข๐ง๐  ๐Ÿ๐จ๐จ๐ ๐ ๐ข๐ฏ๐ž๐ฌ ๐ซ๐ข๐ฌ๐ž ๐ญ๐จ ๐›๐š๐œ๐ญ๐ž๐ซ๐ข๐š๐ฅ ๐จ๐ฏ๐ž๐ซ๐ ๐ซ๐จ๐ฐ๐ญ๐กโ€ฆ.โฃ โฃ Donโ€™t worry!! I see this all the time and ๐ฒ๐จ๐ฎ ๐‚๐€๐ ๐Ÿ๐ข๐ฑ ๐ข๐ญ.โฃ โฃ ๐˜๐Ž๐” ๐€๐‘๐„ ๐๐Ž๐“ ๐€๐‹๐Ž๐๐„! โฃ โฃ And it ๐๐จ๐ž๐ฌ๐งโ€™๐ญ ๐ก๐š๐ฏ๐ž ๐ญ๐จ ๐œ๐จ๐ฆ๐ž ๐›๐š๐œ๐ค. I teach you ๐˜ข๐˜ญ๐˜ญ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ต๐˜ณ๐˜ข๐˜ต๐˜ฆ๐˜จ๐˜ช๐˜ฆ๐˜ด so that you know how to overcome this. โฃ โฃ OH! And PS. I have a lot of clients come to me saying ๐ญ๐ก๐ž๐ข๐ซ ๐จ๐ง๐ฅ๐ข๐ง๐ž ๐œ๐จ๐š๐œ๐ก๐ž๐ฌ โ€œ๐๐ข๐š๐ ๐ง๐จ๐ฌ๐ž๐โ€ ๐ญ๐ก๐ž๐ฆ ๐ฐ๐ข๐ญ๐ก ๐’๐ˆ๐๐Ž and it wasnโ€™t working. (๐˜•๐˜ฐ ๐˜Š๐˜ณ๐˜ข๐˜ฑ!) Thereโ€™s so much wrong with that, but Iโ€™ll save it for another post- ๐ฃ๐ฎ๐ฌ๐ญ ๐œ๐จ๐ฆ๐ฆ๐ž๐ง๐ญ ๐’๐ˆ๐๐Ž ๐š๐ง๐ ๐ˆโ€™๐ฅ๐ฅ ๐œ๐จ๐ง๐ญ๐ข๐ง๐ฎ๐ž!โฃ โฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โฃโฃโฃโฃโฃโฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ โฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ๐‘๐ž๐š๐๐ฒ ๐ญ๐จ ๐ฃ๐จ๐ข๐ง ๐‚๐จ๐ซ๐ž๐๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ? โฃโฃ๐ŸŒป ๐˜“๐˜ช๐˜ฏ๐˜ฌ ๐˜ช๐˜ฏ ๐˜‰๐˜ช๐˜ฐ to start ๐˜Œ๐˜ฎ๐˜ฑ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ ๐˜ฐ๐˜ถ๐˜ณ ๐˜Ž๐˜ถ๐˜ต or email coreperformnutrition@gmail.comโฃโฃโฃ โฃโฃโฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ โฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beโ  #registereddietitian #SIBO #legday #legdayworkouts #legdayworkout #workouts

The ๐ฆ๐จ๐ฌ๐ญ ๐š๐›๐ฎ๐ง๐๐š๐ง๐ญ ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง ๐ข๐ง ๐จ๐ฎ๐ซ ๐›๐จ๐๐ข๐ž๐ฌ ๐ข๐ฌ ๐“๐ฒ๐ฉ๐ž ๐ˆ ๐œ๐จ๐ฅ๐ฅ๐š๐ ๐ž๐ง, and yet - ๐˜ฎ๐˜ฐ๐˜ด๐˜ต ๐˜ด๐˜ถ๐˜ฑ๐˜ฑ๐˜ญ๐˜ฆ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต๐˜ด ๐˜ข๐˜ณ๐˜ฆ ๐˜›๐˜บ๐˜ฑ๐˜ฆ ๐˜๐˜. โฃ โฃ Yep! Type I makes up 90% of our total collagen. Type II is most common in supplement form.โฃ โฃโฃโฃ Does this matter? Not really- Type II is a great source to support joint and skin health. โฃ โฃโฃโฃ ๐‡๐Ž๐—ช๐„๐•๐„๐‘ I see a lot of people buying collagen powder and using it as a protein powder - ๐˜ฆ๐˜น๐˜ค๐˜ฆ๐˜ฑ๐˜ต ๐˜ช๐˜ตโ€™๐˜ด ๐˜ฏ๐˜ฐ๐˜ต ๐˜ข ๐˜ค๐˜ฐ๐˜ฎ๐˜ฑ๐˜ญ๐˜ฆ๐˜ต๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ด๐˜ฐ๐˜ถ๐˜ณ๐˜ค๐˜ฆ ๐˜ข๐˜ด ๐˜ช๐˜ต ๐˜ญ๐˜ข๐˜ค๐˜ฌ๐˜ด ๐˜ต๐˜ณ๐˜บ๐˜ฑ๐˜ต๐˜ฐ๐˜ฑ๐˜ฉ๐˜ข๐˜ฏโฃ โฃโฃโฃ ๐€๐ญ๐ก๐ฅ๐ž๐ญ๐ž๐ฌ on whey- this doesnโ€™t mean it may not have its own benefits for your performance!โฃโฃโฃ โฃโฃโฃ The most prominent and scientifically backed benefit being that collagen peptides are higher in the amino acids glycine, proline, and hydroxyproline which are used to form collagen - the most abundant protein in the body - and strengthen hair, skin, nails, joints, and tendonsโฃโฃโฃ โฃโฃโฃ A few things to look out for when choosing a collagen are:โฃโฃโฃ โฃโฃ ๐ก๐ข๐ ๐ก ๐ช๐ฎ๐š๐ฅ๐ข๐ญ๐ฒ ๐Ÿ‘‰ grass fed and sustainably sourcedโฃโฃโฃ ๐ฉ๐ฎ๐ซ๐ž ๐œ๐จ๐ฅ๐ฅ๐š๐ ๐ž๐ง ๐Ÿ‘‰ little to no additivesโฃโฃโฃ ๐ž๐Ÿ๐Ÿ๐ž๐œ๐ญ๐ข๐ฏ๐ž ๐๐จ๐ฌ๐š๐ ๐ž ๐Ÿ‘‰ 2.5 - 15g per dayโฃโฃโฃ ๐œ๐จ๐ง๐ญ๐š๐ข๐ง๐ฌ ๐œ๐ก๐จ๐ง๐๐ซ๐จ๐ข๐ญ๐ข๐ง ๐ฌ๐ฎ๐ฅ๐Ÿ๐š๐ญ๐ž (๐‚๐’) & ๐ก๐ฒ๐š๐ฅ๐ฎ๐ซ๐จ๐ง๐ข๐œ ๐š๐œ๐ข๐ (๐‡๐€) ๐Ÿ‘‰ natural compounds found in collagen which provide additional joint health benefitsโฃโฃโฃ โฃโฃโฃ I definitely would not recommend relying on collagen as your main source of protein and would instead suggest supplementing with a complete source like protein powder (unless you are extremely limited due to allergies)โฃโฃ โฃโฃ *๐‚๐จ๐ซ๐ž๐๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง (coming soon)โฃ will provide 22g protein/scoop with NO artificial ingredients, gums, gluten, soy, dairy*โฃโฃ โฃโฃโฃ ๐Ž๐ฏ๐ž๐ซ๐š๐ฅ๐ฅ, ๐ข๐ญ ๐ฆ๐š๐ฒ ๐›๐ž ๐ข๐๐ž๐š๐ฅ ๐Ÿ๐จ๐ซ ๐š๐ญ๐ก๐ฅ๐ž๐ญ๐ž๐ฌ ๐ญ๐จ ๐ฌ๐ฎ๐ฉ๐ฉ๐ฅ๐ž๐ฆ๐ž๐ง๐ญ ๐ฐ๐ข๐ญ๐ก ๐›๐จ๐ญ๐ก ๐œ๐จ๐ฅ๐ฅ๐š๐ ๐ž๐ง ๐š๐ง๐ ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง ๐ฉ๐จ๐ฐ๐๐ž๐ซ ๐Ÿ๐จ๐ซ ๐›๐จ๐ญ๐ก ๐ฃ๐จ๐ข๐ง๐ญ/๐ญ๐ž๐ง๐๐จ๐ง ๐ฌ๐ฎ๐ฉ๐ฉ๐จ๐ซ๐ญ ๐š๐ง๐ ๐๐ข๐ ๐ž๐ฌ๐ญ๐ข๐›๐ฅ๐ž ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง!โฃโฃโฃ โฃโฃ PS - consume collagen with a source of vitamin C!!โฃ ๐Ÿฅณ THREE SPOTS LEFT FOR COREPERFORM! Link in bio for pricing,info,and application!

Ginger {Case Study} For clients who may benefit from GI motility support, I usually start them on a powdered ginger tea, or adding 5g powdered ginger to that special drink {CP fam knows, haha}. For some people, ginger can have immediate effect. It can reduce nausea Stimulate the GI Act as an anti-inflammatory agent For most other people, it takes 6-8 weeks of consistency to take effect. Iโ€™ve had clients wean off PPIs with this method. Why? Because constipation will cause bloat and can cause GERD symptoms if youโ€™re backed up. Adding a motility agent and going through CorePerform can help you restore regularity, identify food sensitivities, and lower inflammation. I still have 5 spots open for CorePerform!! Prices will be going up very soon with the launch - so be sure to schedule your call through the link in bio, or email me: coreperformnutrition@gmail.com โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃโฃ โฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃโฃ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beโ  #registereddietitian #nutrition #legday #legdayworkouts #legdayworkout #workouts

9lbs lost. 4lbs in the first week. No calorie changes. How you ask?โฃ โฃ CorePerform. The program MEANT to lower inflammation. Created by a RD, trademarked, created by science and proven to work.โฃ โฃ Less inflammation = better performance. โฃ โฃ I had two new clients this week start up the program. One lost 2 lbs, another lost 4 lbs. โฃ โฃ So how do you do this without me? โฃ โฃ Start with the CorePerform 5 SPEED Pillars:โฃ Sleepโฃ Personal Stressโฃ Environmental Stressโฃ Exercise โฃ Dietโฃ โฃ I created a guide (linked in my stories) for 50 ways to improve gut health!โฃ โฃ Educate yourself. Empower yourself. โฃ โฃ And if you โ€œfeel like youโ€™ve tried all of itโ€ - REACH OUT!โฃ โฃ I have 5 spots opening today. Letโ€™s help you get to your CORE ๐Ÿคฉ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃโฃ โฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃโฃ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beโ  #registereddietitian #nutrition #legday #legdayworkouts #legdayworkout #workouts

๐ŸŽ‚๐ŸŽ‰Can you guess how old I am?โฃ โฃ #OLDNEWS 2020 was garbage, but thereโ€™s no way in heck I will allow myself to harbor on that!!โฃ โฃ Hereโ€™s all the good that came out of being - - years old {HINT: ๐˜ช๐˜ตโ€™๐˜ด ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ๐˜ธ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ต๐˜ธ๐˜ฆ๐˜ฆ๐˜ฏ ๐Ÿท๐Ÿพ ๐˜ข๐˜ฏ๐˜ฅ ๐Ÿผ๐Ÿป} โฃ โฃ PS. Why are birthdays so strange? Itโ€™s polarized like pineapple on pizza. People either donโ€™t want to share or share with you three weeks ahead of time. I just think this is fun ! ๐Ÿ˜‚โฃ โฃ 1. I got to finish my internship from home ๐Ÿก โฃ 2. I graduated my DI, passed my RD exam, and launched CorePerform ๐Ÿฅฐโฃ 3. I moved to a better location, that made me a lot happier๐Ÿฅณโฃ 4. I met a lot of influential and pivotal people in my life and still am๐Ÿง๐Ÿผโ€โ™€๏ธโฃ 5. I understood my greatest fears in life, and am beginning to face them by dissolving beliefs around those fears ๐Ÿ‘จโ€๐Ÿ‘ฉโ€๐Ÿ‘ง๐ŸŒŽโฃ 6. I won a pretty freakin amazing competition, giving me confidence to continue my vision and purpose in life โค๏ธโฃ 7. I became a first author in my publication from my internship (pubmed Dorothy Agoulnik) ๐Ÿ˜ฏโฃ 8. I also published two other papers on the paleo diet (one of them being another first author!) These are still in print I believe๐Ÿค“โฃ 9. I got to see my brother and his family TWICE!โฃ 10. I found a new family of amazing humans, CorePerform ๐Ÿฅฐ Iโ€™ve never met a group that continuously cares and supports each other while becoming their best core self. Thank you ๐Ÿ™๐Ÿผ โฃ โฃ Well when ya put it that way, WHAT A GREAT YEAR ๐Ÿ˜‚๐Ÿ‘๐ŸผTrust me Dasha, you do NOT want to remember the bad times this year, just focus on these moving forward โ˜บ๏ธ๐Ÿฅณ Cheers to the next!! โฃ โฃ โฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โฃโฃโฃโฃโฃโฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ โฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ๐‘๐ž๐š๐๐ฒ ๐ญ๐จ ๐ฃ๐จ๐ข๐ง ๐‚๐จ๐ซ๐ž๐๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ? โฃโฃ๐ŸŒป ๐˜“๐˜ช๐˜ฏ๐˜ฌ ๐˜ช๐˜ฏ ๐˜‰๐˜ช๐˜ฐ to start ๐˜Œ๐˜ฎ๐˜ฑ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ ๐˜ฐ๐˜ถ๐˜ณ ๐˜Ž๐˜ถ๐˜ต or email coreperformnutrition@gmail.comโฃโฃโฃ โฃโฃโฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ โฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beโ  #registereddietitian #nutrition #legday #legdayworkouts

๐๐ซ๐ž-๐—ช๐จ๐ซ๐ค๐จ๐ฎ๐ญ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐Ÿ’ชโฃโฃโฃโฃ Whatโ€™s your go to meal? โฃโฃ Perfecting your pre-workout nutrition can ๐ž๐ง๐ก๐š๐ง๐œ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ๐š๐ง๐œ๐žโฃโฃ, so if you want to be the best athlete you can be, donโ€™t neglect nutritionโฃโฃ!โฃโฃ โฃโฃโฃโฃ For strength training:โฃโฃโฃโฃ โฃโฃโฃ ๐ฆ๐จ๐๐ž๐ซ๐š๐ญ๐ž ๐œ๐š๐ซ๐› ๐Ÿ‘‰ main fuel source - increases energy, maximizes glycogen storesโฃโฃโฃโฃ ๐ฆ๐จ๐๐ž๐ซ๐š๐ญ๐ž ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง ๐Ÿ‘‰ stimulates muscle protein synthesis, accelerates recoveryโฃโฃโฃโฃ ๐ฆ๐จ๐๐ž๐ซ๐š๐ญ๐ž ๐Ÿ๐š๐ญ ๐Ÿ‘‰ not much effect on performance, but regulates blood sugar levels โฃโฃโฃโฃ โฃโฃโฃโฃ For cardio:โฃโฃโฃโฃ โฃโฃโฃ ๐ก๐ข๐ ๐ก ๐œ๐š๐ซ๐› ๐Ÿ‘‰ main fuel source - increases energy, maximizes glycogen stores (higher carb needs as stores are depleted faster)โฃโฃโฃโฃ ๐ฆ๐จ๐๐ž๐ซ๐š๐ญ๐ž ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง ๐Ÿ‘‰ stimulates muscle protein synthesis, accelerates recoveryโฃโฃโฃโฃ ๐ฅ๐จ๐ฐ ๐Ÿ๐š๐ญ ๐Ÿ‘‰ enough to regulate blood sugar, but not enough to slow digestion & cause GI distress during exerciseโฃโฃโฃโฃ โฃโฃโฃโฃ Ideally you want to consume a meal 1-2 hours before workout to allow time for digestion as blood flow to GI decreases during exerciseโฃโฃโฃโฃ โฃโฃโฃโฃ ๐˜ˆ๐˜ด ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด, ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ข๐˜ณ๐˜ฆ ๐˜จ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜ข๐˜ญ ๐˜ณ๐˜ฆ๐˜ค๐˜ฐ๐˜ฎ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ฅ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ฉ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜ฅ๐˜ฐ ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ด ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฃ๐˜ถ๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ช๐˜ด ๐˜ถ๐˜ด๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ข ๐˜จ๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ฑ๐˜ญ๐˜ข๐˜ค๐˜ฆ ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต!โฃโฃโฃโฃ โฃโฃโฃโฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โฃโฃโฃโฃโฃโฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ โฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ๐‘๐ž๐š๐๐ฒ ๐ญ๐จ ๐ฃ๐จ๐ข๐ง ๐‚๐จ๐ซ๐ž๐๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ? โฃโฃ๐ŸŒป ๐˜“๐˜ช๐˜ฏ๐˜ฌ ๐˜ช๐˜ฏ ๐˜‰๐˜ช๐˜ฐ to start ๐˜Œ๐˜ฎ๐˜ฑ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ ๐˜ฐ๐˜ถ๐˜ณ ๐˜Ž๐˜ถ๐˜ต or email coreperformnutrition@gmail.comโฃโฃโฃ โฃโฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โฃโฃโฃโฃโฃโฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ #bodybuilding #abs #fitness #macros #trackingmacros #progress #bikini #guthealth #intuitiveeating #foodisfuel #weightgain #iifym #girlsthatlift #weightloss #girlswholift #bloated #performance #ibsc #ifbb #olympia #legday #digestion #digestivehealth #gym #athlete #constipation #constipationremedies #ibs #constipationrelief #bloat โฃโฃ

THE ๐‘๐„๐’๐”๐‹๐“๐’ ๐Ž๐… ๐“๐‡๐„ ๐Ÿ๐ŸŽ๐ŸŽ๐ค PITCH COMPETITION! โฃ ๐“๐‡๐€๐๐Š ๐˜๐Ž๐” @tufts_nutrition and @tuftsgordoninstitute for this opportunity. For providing me the education, the inspiration, and the motivation to help this CorePerform community. You have changed my life, and I will continue to help change othersโ€™๐ŸŒŽ โฃโฃ ๐“๐‡๐€๐๐Š ๐˜๐Ž๐” ๐‚๐Ž๐‘๐„๐๐„๐‘๐…๐Ž๐‘๐Œ ๐…๐€๐Œ๐ˆ๐‹๐˜. Seriously, this is for ๐˜๐Ž๐”. I first created this ๐ฉ๐ซ๐จ๐ฉ๐ซ๐ข๐ž๐ญ๐š๐ซ๐ฒ ๐ฉ๐ซ๐จ๐ญ๐จ๐œ๐จ๐ฅ, because I saw how much education and reduction in inflammation it provided. Then when you asked, I created a ๐ฉ๐š๐ญ๐ž๐ง๐ญ ๐ฉ๐ž๐ง๐๐ข๐ง๐  ๐ฉ๐ซ๐จ๐๐ฎ๐œ๐ญ for ๐˜๐Ž๐”. โฃ โฃ A lot of people donโ€™t know their โ€œ๐˜ฑ๐˜ถ๐˜ณ๐˜ฑ๐˜ฐ๐˜ด๐˜ฆโ€ in life. โฃ โฃ ๐‚๐จ๐ซ๐ž๐๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ ๐ข๐ฌ ๐ฆ๐ข๐ง๐ž. Healing peopleโ€™s core - mentally, and physically. โฃ โฃ So thank you. ๐“๐ก๐š๐ง๐ค ๐ฒ๐จ๐ฎ ๐Ÿ๐จ๐ซ ๐ฒ๐จ๐ฎ๐ซ ๐ฌ๐ฎ๐ฉ๐ฉ๐จ๐ซ๐ญ ๐š๐ง๐ ๐ฉ๐š๐ซ๐ญ๐ข๐œ๐ข๐ฉ๐š๐ญ๐ข๐จ๐ง ๐š๐ง๐ ๐ข๐ง๐ฏ๐จ๐ฅ๐ฏ๐ž๐ฆ๐ž๐ง๐ญ. My heart could not be #FULLER with all the messages and support in sharing this vision to help more people lower their inflammation and optimize their CORE! โฃ โฃ HEREโ€™S TO MAKING THIS VISION A REALITY! PS. There were 3 tracks, each with 3 winners. CorePerform was in healthcare and life science, and won second place there. CorePerform also won the @tufts_nutrition prize with legal support! โฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โฃโฃโฃโฃโฃโฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ โฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ๐‘๐ž๐š๐๐ฒ ๐ญ๐จ ๐ฃ๐จ๐ข๐ง ๐‚๐จ๐ซ๐ž๐๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ? โฃโฃ๐ŸŒป ๐˜“๐˜ช๐˜ฏ๐˜ฌ ๐˜ช๐˜ฏ ๐˜‰๐˜ช๐˜ฐ to start ๐˜Œ๐˜ฎ๐˜ฑ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ ๐˜ฐ๐˜ถ๐˜ณ ๐˜Ž๐˜ถ๐˜ต or email coreperformnutrition@gmail.comโฃโฃโฃ โฃโฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃโฃ โฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃโฃ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beโ  #registereddietitian #nutrition #legday #legdayworkouts #legdayworkout

The $100k pitch competition is tomorrow! โฃ โฃ What am I doing to ๐ก๐š๐ง๐๐ฅ๐ž ๐ญ๐ก๐ž ๐ฌ๐ญ๐ซ๐ž๐ฌ๐ฌ ๐ฅ๐ž๐š๐๐ข๐ง๐  ๐ฎ๐ฉ ๐ญ๐จ ๐š โ€œ๐›๐ข๐  ๐๐š๐ฒโ€? โฃ โฃ {๐˜š๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฏ๐˜ฆ๐˜น๐˜ต ๐˜ฅ๐˜ฆ๐˜ข๐˜ฅ๐˜ญ๐˜ช๐˜ฏ๐˜ฆ + ๐˜ค๐˜ฐ๐˜ฎ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ด ๐˜บ๐˜ฐ๐˜ถ!}โฃ โฃ 1. ๐๐ซ๐ข๐จ๐ซ๐ข๐ญ๐ข๐ณ๐ข๐ง๐  ๐ฌ๐ฅ๐ž๐ž๐ฉ. This is nothing new for me as this is ALWAYS my top priority, but Iโ€™m making sure to get in at least 7-9 hours each night. Iโ€™ve been taking magnesium and @evohemp extra strength hemp pills (which Iโ€™โ€™ll do a nutrition insights on- CBD oils do nothing for me, but this has prevented me from waking up at 5am like I usually do when I have high stress levels. Loved it so much I asked for a CorePerform discount code for my clients. DM me if you ever want it๐Ÿ˜Š). โฃ โฃ 2. ๐‘๐ž๐ฆ๐จ๐ฏ๐ข๐ง๐  ๐ก๐ข๐ ๐ก ๐ซ๐ž๐ฌ๐จ๐ฎ๐ซ๐œ๐ž ๐ฅ๐จ๐ฐ ๐ข๐ฆ๐ฉ๐š๐œ๐ญ ๐š๐œ๐ญ๐ข๐จ๐ง ๐ข๐ญ๐ž๐ฆ๐ฌ. Notice I havenโ€™t been posting to IG or getting on my stories too much this week? This has low impact to my business, but is a LOT of time and stress that doesnโ€™t need to happen. Identify your low impact high resource action items for your job. โฃ โฃ 3. ๐€๐ฌ๐ค๐ข๐ง๐  ๐Ÿ๐จ๐ซ ๐ก๐ž๐ฅ๐ฉ! Everyone is stressed and has higher demands sometimes. Ask your loved one to cook dinner, order out or meal prep the week before. Ask a co worker to handle some of your responsibilities and offer to do the same next week for them.โฃ โฃ ๐Ÿ’. ๐‹๐ž๐š๐ฏ๐ข๐ง๐  ๐ญ๐ข๐ฆ๐ž ๐Ÿ๐จ๐ซ ๐ฆ๐ž! Donโ€™t let work come into your personal life. Give it your all during your set hours and get done what you can in the time you have reserved. โฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โฃโฃโฃโฃโฃโฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ โฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ๐‘๐ž๐š๐๐ฒ ๐ญ๐จ ๐ฃ๐จ๐ข๐ง ๐‚๐จ๐ซ๐ž๐๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ? โฃโฃ๐ŸŒป ๐˜“๐˜ช๐˜ฏ๐˜ฌ ๐˜ช๐˜ฏ ๐˜‰๐˜ช๐˜ฐ to start ๐˜Œ๐˜ฎ๐˜ฑ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ ๐˜ฐ๐˜ถ๐˜ณ ๐˜Ž๐˜ถ๐˜ต or email coreperformnutrition@gmail.comโฃโฃโฃ โฃโฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃโฃ โฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃโฃ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beโ  #registereddietitian #nutrition #legday #legdayworkouts #legdayworkout #workouts

I feel ๐’๐Ž ๐’๐Ž๐‘๐‘๐˜ for this girl. โฃ โฃ Can you imagine holding onto that much ๐ข๐ง๐Ÿ๐ฅ๐š๐ฆ๐ฆ๐š๐ญ๐ข๐จ๐ง everyday and THINKING IT ๐—ช๐€๐’ ๐˜๐Ž๐”๐‘ ๐๐Ž๐‘๐Œ๐€๐‹? โฃ โฃ ๐’๐„๐•๐„๐ ๐‹๐๐’ of water ๐ฅ๐จ๐ฌ๐ญ in ๐จ๐ง๐ž ๐ฐ๐ž๐ž๐ค of starting CorePerform โฃ โฃ As a result, she ๐…๐„๐„๐‹๐’ amazing. โฃ โฃ ๐˜›๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ข๐˜ด ๐˜ฉ๐˜ฆ๐˜ณ ๐˜ซ๐˜ฐ๐˜ถ๐˜ณ๐˜ฏ๐˜ข๐˜ญ: โฃ โฃ "HUGE WIN--I'm so grateful for focusing on how I FEEL, not how I LOOK. ๐˜ ๐˜ธ๐˜ข๐˜ด ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ช๐˜ฎ๐˜ข๐˜จ๐˜ฆ ๐˜ข๐˜ง๐˜ต๐˜ฆ๐˜ณ ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ฉ๐˜ข๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ฉ๐˜ฐ๐˜ณ๐˜ณ๐˜ช๐˜ฃ๐˜ญ๐˜ฆ ๐˜ฅ๐˜ช๐˜จ๐˜ฆ๐˜ด๐˜ต๐˜ช๐˜ท๐˜ฆ ๐˜ช๐˜ด๐˜ด๐˜ถ๐˜ฆ๐˜ด, but ๐ˆ ๐…๐„๐„๐‹ ๐ฌ๐จ ๐ ๐ซ๐ž๐š๐ญ and looked in the mirror grateful to FEEL this way!"โฃ โฃ "So ๐ญ๐ก๐š๐ง๐ค๐Ÿ๐ฎ๐ฅ to have ๐ซ๐ž๐ ๐ฎ๐ฅ๐š๐ซ ๐ž๐š๐ญ๐ข๐ง๐  ๐ก๐š๐›๐ข๐ญ๐ฌ! I ๐˜ถ๐˜ด๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ด๐˜ฐ ๐˜ด๐˜ค๐˜ข๐˜ณ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ฆ๐˜ข๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฎ๐˜ถ๐˜ค๐˜ฉ during the day out of fear of feeling bloated all day!"โฃ โฃ "Feeling more of myself this week--๐ˆ ๐Ÿ๐ž๐ž๐ฅ ๐ฅ๐ข๐ค๐ž ๐ˆ'๐ฏ๐ž ๐ฎ๐ง๐ฅ๐จ๐œ๐ค๐ž๐ ๐š ๐ง๐ž๐ฐ ๐ฆ๐ž. ๐ˆ'๐ฆ ๐ฆ๐จ๐ซ๐ž ๐Ÿ๐จ๐œ๐ฎ๐ฌ๐ž๐ ๐จ๐ง ๐ก๐จ๐ฐ ๐ˆ ๐Ÿ๐ž๐ž๐ฅ ๐ญ๐ก๐ž๐ง ๐ก๐จ๐ฐ ๐ˆ ๐ฅ๐จ๐จ๐ค"โฃ โฃ ๐Ÿ‘SO. MUCH. FREAKING. YES!!!!!!!! ๐Ÿ‘ I am so so happy for you Jackie and canโ€™t wait to see how much more you learn and discover about your CORE self during our time together. โฃ โฃ As of today, I have:โฃ โฃ โžก๏ธ๐“๐—ช๐Ž ๐ฌ๐ฉ๐จ๐ญ๐ฌ ๐จ๐ฉ๐ž๐ง ๐Ÿ๐จ๐ซ ๐‚๐จ๐ซ๐ž๐๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ (gut health to reduce bloat and identify food sensitivities), like Jackie aboveโฃ โฃ โžก๏ธ ๐…๐ˆ๐•๐„ ๐ฌ๐ฉ๐จ๐ญ๐ฌ ๐จ๐ฉ๐ž๐ง ๐Ÿ๐จ๐ซ ๐‚๐๐— (physique/non-gut health coaching)โฃ โฃ DM me to sign up for either and snag a spot before itโ€™s gone! โฃ โฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃโฃ โฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃโฃ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beโ  #registereddietitian #nutrition #legday #legdayworkouts #legdayworkout #workouts

If your coach ๐ฌ๐ญ๐š๐ซ๐ญ๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐๐ข๐ž๐ญ with:โฃ โฃ โŒ1600 kcalsโฃ โŒ1 hr+ of cardio/wkโฃ โฃ ๐ฒ๐จ๐ฎ ๐ฌ๐ก๐จ๐ฎ๐ฅ๐ ๐ซ๐ฎ๐ง from said coach.โฃ โฃ A good coach knows that ๐˜บ๐˜ฐ๐˜ถ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ฎ๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ฐ๐˜ญ๐˜ช๐˜ค๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ฆ๐˜ฏ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต.โฃ โฃ ๐—ช๐ก๐š๐ญ ๐๐จ๐ž๐ฌ ๐ญ๐ก๐š๐ญ ๐ฆ๐ž๐š๐ง? It means ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ'๐˜ต ๐˜ฅ๐˜ช๐˜ฆ๐˜ต ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถ'๐˜ณ๐˜ฆ ๐˜ข๐˜ญ๐˜ณ๐˜ฆ๐˜ข๐˜ฅ๐˜บ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต๐˜ช๐˜ฏ๐˜จ. โฃ โฃ ๐—ช๐ก๐š๐ญ? Yes, at 1600 kcal - ๐ฒ๐จ๐ฎ ๐š๐ซ๐ž ๐š๐ฅ๐ซ๐ž๐š๐๐ฒ ๐ฎ๐ง๐๐ž๐ซ ๐ž๐š๐ญ๐ข๐ง๐ . โฃ โฃ Your ๐ฆ๐ž๐ญ๐š๐›๐จ๐ฅ๐ข๐ฌ๐ฆ ๐˜ค๐˜ข๐˜ฏ ๐š๐๐š๐ฉ๐ญ (๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฏ๐˜ฐ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ค๐˜ฉ๐˜ข๐˜ฏ๐˜จ๐˜ฆ) ๐š๐›๐จ๐ฎ๐ญ ๐Ÿ“๐ŸŽ๐ŸŽ ๐ค๐œ๐š๐ฅ + or -. So if you start your diet already in that minus...โฃ โฃ you're asking for ๐ก๐จ๐ซ๐ฆ๐จ๐ง๐ž ๐๐ข๐ฌ๐ซ๐ฎ๐ฉ๐ญ๐ข๐จ๐ง, ๐ก๐ฒ๐ฉ๐จ๐ญ๐ก๐ฒ๐ซ๐จ๐ข๐ ๐ซ๐ข๐ฌ๐ค, ๐š๐ฎ๐ญ๐จ๐ข๐ฆ๐ฆ๐ฎ๐ง๐ž ๐ซ๐ข๐ฌ๐ค....๐˜ด๐˜ฆ๐˜ท๐˜ฆ๐˜ณ๐˜ฆ ๐˜ฅ๐˜ฆ๐˜ต๐˜ณ๐˜ช๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต๐˜ด ๐˜ต๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ. โฃ โฃ That's why I can't wait to start this new coaching service tomorrow. โฃ โฃ ๐๐จ ๐ฆ๐จ๐ซ๐ž ๐ฎ๐ง๐ญ๐ซ๐ฎ๐ฌ๐ญ๐ž๐ ๐ฌ๐ž๐ซ๐ฏ๐ข๐œ๐ž๐ฌ. ๐˜•๐˜ฐ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜‰๐˜š. โฃ โฃ Evidence. Based. Only.โฃ โฃ I'll be posting the link tomorrow ๐Ÿค— Only 10 spots availableโ€ผ๏ธโฃ โฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃ โฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ๐‘๐ž๐š๐๐ฒ ๐ญ๐จ ๐ฃ๐จ๐ข๐ง ๐‚๐จ๐ซ๐ž๐๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ? โฃโฃ๐ŸŒป ๐˜“๐˜ช๐˜ฏ๐˜ฌ ๐˜ช๐˜ฏ ๐˜‰๐˜ช๐˜ฐ to start ๐˜Œ๐˜ฎ๐˜ฑ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ ๐˜ฐ๐˜ถ๐˜ณ ๐˜Ž๐˜ถ๐˜ต or email coreperformnutrition@gmail.comโฃโฃโฃ โฃโฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃ โฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beโ  #registereddietitian #nutrition #legday #legdayworkouts #legdayworkout #workouts

๐๐„๐—ช COACHING COMING ๐˜๐˜™๐˜๐˜‹๐˜ˆ๐˜ ! ๐ŸŽ‰ NO other coach in the industry is doing this. ๐Ÿ๐ŸŽ ๐ฌ๐ฉ๐จ๐ญ๐ฌ ๐จ๐ง๐ฅ๐ฒ!โฃโฃโฃ โฃโฃโฃ ๐†๐จ๐ญ ๐ฌ๐ฉ๐ซ๐ข๐ง๐  ๐Ÿ๐ž๐ฏ๐ž๐ซ ๐š๐ง๐ ๐ฐ๐š๐ง๐ญ ๐ญ๐จ ๐ก๐ข๐ญ ๐ฌ๐จ๐ฆ๐ž ๐ฉ๐ก๐ฒ๐ฌ๐ข๐ช๐ฎ๐ž ๐ ๐จ๐š๐ฅ๐ฌ?!โฃ โฃ This is a "basic" coaching service for those who ๐„๐ˆ๐“๐‡๐„๐‘ ๐ฐ๐š๐ง๐ญ ๐ญ๐จ ๐ญ๐ซ๐š๐œ๐ค ๐ฆ๐š๐œ๐ซ๐จ OR want to track ๐ž๐ฑ๐œ๐ก๐š๐ง๐ ๐ž๐ฌ!! โฃโฃโฃ โฃโฃโฃ Yup! If ๐ฆ๐š๐œ๐ซ๐จ ๐ญ๐ซ๐š๐œ๐ค๐ข๐ง๐  ๐ข๐ฌ ๐ญ๐จ๐จ ๐จ๐›๐ฌ๐ž๐ฌ๐ฌ๐ข๐ฏ๐ž, this is your chance to ๐’๐“๐„๐ ๐€๐—ช๐€๐˜โฃโฃ AND achieve your weight loss/gain goals!โฃ โฃโฃโฃ ๐˜ž๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜๐˜ฏ๐˜ค๐˜ญ๐˜ถ๐˜ฅ๐˜ฆ๐˜ฅ:โฃโฃโฃ โฃโฃโฃ โžก๏ธPersonalized ๐ฆ๐š๐œ๐ซ๐จ ๐Ž๐‘ ๐ž๐ฑ๐œ๐ก๐š๐ง๐ ๐ž ๐ ๐ฎ๐ข๐๐š๐ง๐œ๐žโฃโฃโฃ โžก๏ธ ๐“๐ซ๐š๐ข๐ง๐ข๐ง๐  + Cardio for your goals โžก๏ธCorePerform Protocol ๐ฅ๐ข๐Ÿ๐ž๐ฌ๐ญ๐ฒ๐ฅ๐ž ๐ซ๐ž๐ช๐ฎ๐ข๐ซ๐ž๐ฆ๐ž๐ง๐ญ๐ฌ + optional enhancements listโฃโฃโฃ โžก๏ธ๐’๐š๐ฆ๐ฉ๐ฅ๐ž ๐ฐ๐ž๐ž๐ค of CorePerform approved mealsโฃโฃโฃ โžก๏ธ๐†๐ซ๐จ๐ฎ๐ฉ ๐œ๐ก๐š๐ญ for 24/7 supportโฃโฃโฃ โžก๏ธMacro OR exchange ๐ž-๐›๐จ๐จ๐ค (for those new to tracking)โฃโฃโฃ โžก๏ธWeekly personalized ๐œ๐ก๐ž๐œ๐ค-๐ข๐ง with Dashaโฃ โฃ TEN spots only will open on Friday, who is ready! โฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃ โฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ๐‘๐ž๐š๐๐ฒ ๐ญ๐จ ๐ฃ๐จ๐ข๐ง ๐‚๐จ๐ซ๐ž๐๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ? โฃโฃ๐ŸŒป ๐˜“๐˜ช๐˜ฏ๐˜ฌ ๐˜ช๐˜ฏ ๐˜‰๐˜ช๐˜ฐ to start ๐˜Œ๐˜ฎ๐˜ฑ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ ๐˜ฐ๐˜ถ๐˜ณ ๐˜Ž๐˜ถ๐˜ต or email coreperformnutrition@gmail.comโฃโฃโฃ โฃโฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃ โฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beโ  #registereddietitian #nutrition #legday #legdayworkouts #legdayworkout #workouts

What's your ๐๐จ๐จ๐ฉ trying to tell you? โฃ โฃ I've been there- bloated, gassy, lethargic. ๐˜ ๐˜ค๐˜ข๐˜ฏ'๐˜ต ๐˜ด๐˜ฉ๐˜ฐ๐˜ธ ๐˜ถ๐˜ฑ ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜จ๐˜บ๐˜ฎ ๐˜ฐ๐˜ณ ๐˜ข๐˜ต ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ ๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜ฎ๐˜บ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ช๐˜ด๐˜ฏ'๐˜ต ๐˜ฑ๐˜ฆ๐˜ณ๐˜ง๐˜ฐ๐˜ณ๐˜ฎ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฑ๐˜ต๐˜ช๐˜ฎ๐˜ข๐˜ญ๐˜ญ๐˜บ.โฃ โฃ Then I did ๐‚๐จ๐ซ๐ž๐๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ and found what foods agreed with me to ๐จ๐ฉ๐ญ๐ข๐ฆ๐ข๐ณ๐ž ๐ฆ๐ฒ ๐๐ข๐ ๐ž๐ฌ๐ญ๐ข๐จ๐ง. โฃ โฃ ๐ƒ๐จ๐ง'๐ญ ๐ฅ๐ž๐ญ ๐ฌ๐ก** ๐ฌ๐ญ๐จ๐ฉ ๐ฒ๐จ๐ฎ ๐Ÿ๐ซ๐จ๐ฆ ๐ซ๐ž๐š๐œ๐ก๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐ ๐จ๐š๐ฅ๐ฌ. โฃ โฃ No, seriously. You have to poop to eliminate excess hormones and toxins from your body.โฃ โฃ Signs of a Healthy Poop: โฃ โฃ 1. Going ๐˜ข๐˜ต ๐˜ญ๐˜ฆ๐˜ข๐˜ด๐˜ต ๐Ÿท๐˜น/๐˜ฅ๐˜ข๐˜บ. 2-3 is fine, 4 or more may be a sign something is off. โฃTechnically, if you go every other day- thatโ€™s normal too. You define your normal (constipation is only diagnosed after 4 days๐Ÿฅฒ). Poop is how we excrete toxins, cholesterol, hormones...donโ€™t let that sit inside you๐Ÿ™ƒ โฃ 2. It should look like ๐˜›๐˜บ๐˜ฑ๐˜ฆ๐˜ด ๐Ÿน + ๐Ÿบ: brown, soft, and fully formed. No mucus, blood, undigested food. โฃ 3. ๐˜•๐˜ฐ ๐˜ง๐˜ญ๐˜ฐ๐˜ข๐˜ต๐˜ช๐˜ฆ๐˜ด! This is a sign of fat malabsorption or maldigestion. โฃ โฃ 4. You don't rely on stimulants. This includes ๐˜ค๐˜ฐ๐˜ง๐˜ง๐˜ฆ๐˜ฆ, ๐˜ฎ๐˜ข๐˜จ๐˜ฏ๐˜ฆ๐˜ด๐˜ช๐˜ถ๐˜ฎ ๐˜ค๐˜ช๐˜ต๐˜ณ๐˜ข๐˜ต๐˜ฆ, ๐˜ฑ๐˜ณ๐˜ฆ-๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต, ๐˜ด๐˜ฆ๐˜ฏ๐˜ฏ๐˜ข, "๐˜จ๐˜ณ๐˜ฆ๐˜ฆ๐˜ฏ๐˜ด" etc. Also includes using food (like dairy/fried food/other intolerances) to unclog when you need to. โฃ โฃ 5. You shouldn't have to ๐˜ด๐˜ต๐˜ณ๐˜ข๐˜ช๐˜ฏ ๐˜ฆ๐˜น๐˜ค๐˜ฆ๐˜ด๐˜ด๐˜ช๐˜ท๐˜ฆ๐˜ญ๐˜บ or feel like you still have to go afterwards. โฃ โฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃ โฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ๐‘๐ž๐š๐๐ฒ ๐ญ๐จ ๐ฃ๐จ๐ข๐ง ๐‚๐จ๐ซ๐ž๐๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ? โฃโฃ๐ŸŒป ๐˜“๐˜ช๐˜ฏ๐˜ฌ ๐˜ช๐˜ฏ ๐˜‰๐˜ช๐˜ฐ to start ๐˜Œ๐˜ฎ๐˜ฑ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ ๐˜ฐ๐˜ถ๐˜ณ ๐˜Ž๐˜ถ๐˜ต or email coreperformnutrition@gmail.comโฃโฃโฃ โฃโฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃ โฃโ โฃโ โ €โฃโฃโฃโ โ €โฃโฃโฃโฃโฃโฃโฃโฃ #bodybuilding #abs #fitness #science #muscle #guthealth #athletes #progress #performance #bloat #ibs #gut #guthealing #guthealthy #gutbrainaxis #ibd #motivation #macros #ifbb #bloating #workoutsforwomen #weightloss #weightgain #rd2beโ  #registereddietitian #nutrition #legday #legdayworkouts #legdayworkout #workouts

Should I be tracking ๐„๐ฑ๐œ๐ก๐š๐ง๐ ๐ž๐ฌ?โฃ โฃ ๐„๐ฑ๐œ๐ก๐š๐ง๐ ๐ž๐ฌ is basically like eye balling ๐ฉ๐จ๐ซ๐ญ๐ข๐จ๐ง ๐ฌ๐ข๐ณ๐ž๐ฌ versus weighing food or tracking macros. โฃ โฃ ๐…๐จ๐ซ ๐„๐ฑ๐š๐ฆ๐ฉ๐ฅ๐žโฃ You have ๐ฆ๐ž๐š๐ฅ ๐ฉ๐ซ๐ž๐ฉ๐ฉ๐ž๐ broccoli, chicken, rice in a huge batch. Then say, ok I have 3 starch exchanges for this meal so I will use 1 cup of cooked rice (because 1/3 cup rice = 1 starch exchange). โฃ โฃ Or โฃ โฃ You could ๐ ๐ซ๐š๐› ๐š ๐๐š๐ง๐ž๐ซ๐š ๐ฌ๐š๐ง๐๐ฐ๐ข๐œ๐ก and say oh, two slices of bread, some meat, and some sauce (2 starch, 2 protein, 1 fat)โฃ โฃ Or โฃ โฃ You could ๐ ๐ซ๐š๐› ๐ฌ๐จ๐ฆ๐ž ๐ฉ๐š๐ง๐œ๐š๐ค๐ž๐ฌ and check your conversion sheet (2 starch, 1 fat for 8โ€ pancake)โฃ โฃ ๐๐จ ๐ฐ๐ž๐ข๐ ๐ก๐ข๐ง๐ . ๐๐จ ๐ญ๐ซ๐š๐œ๐ค๐ข๐ง๐ .โฃ โฃ Thus ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ ๐˜ฑ๐˜ญ๐˜ข๐˜ฏ ๐˜ธ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜ฃ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆย โฃ โฃ 1: 3 starch 2 meat 1 fruit 1 vegetable 2 fatย โฃ 2: X starch X meat X fruit X vegetable X fat โฃ 3:X starch X meat X fruit X vegetable X fatย โฃ 4: X starch X meat X fruit X vegetable X fatย โฃ โฃ โฃ ๐ˆ๐Ÿ ๐ฒ๐จ๐ฎ ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž๐จ๐ง๐ž ๐ฐ๐ก๐จ:โฃ โฃ 1. Would benefit from stepping away from macro/calorie counting and ๐ฐ๐š๐ง๐ญ ๐ญ๐จ ๐ฌ๐ญ๐š๐ซ๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐ฃ๐จ๐ฎ๐ซ๐ง๐ž๐ฒ ๐ญ๐จ ๐Ÿ๐จ๐จ๐ ๐Ÿ๐ซ๐ž๐ž๐๐จ๐ฆ โฃ โฃ ๐˜–๐˜™โฃ โฃ 2. ๐—ช๐š๐ง๐ญ ๐ญ๐จ ๐ฌ๐ญ๐š๐ซ๐ญ ๐ ๐ž๐ญ๐ญ๐ข๐ง๐  ๐ฌ๐ž๐ซ๐ข๐จ๐ฎ๐ฌ about your weight loss/gain goals but ๐๐จ๐งโ€™๐ญ ๐ฐ๐š๐ง๐ญ ๐ญ๐จ ๐ญ๐ซ๐š๐œ๐ค ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ or use an appโฃ โฃ ๐˜–๐˜™โฃ โฃ 3. ๐Œ๐ž๐ง๐ญ๐š๐ฅ๐ฅ๐ฒ ๐ฌ๐ฎ๐Ÿ๐Ÿ๐ž๐ซ from the ๐จ๐›๐ฌ๐ž๐ฌ๐ฌ๐ข๐ฏ๐ž๐ง๐ž๐ฌ๐ฌ ๐จ๐Ÿ ๐œ๐จ๐ฎ๐ง๐ญ๐ข๐ง๐  ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ/๐ฆ๐š๐œ๐ซ๐จ๐ฌโฃ โฃ โฃ Then this is for you! ๐ˆโ€™๐ฅ๐ฅ ๐›๐ž ๐จ๐ฉ๐ž๐ง๐ข๐ง๐  ๐ฎ๐ฉ ๐ฌ๐ฉ๐จ๐ญ๐ฌ ๐ฌ๐จ๐จ๐ง ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ข๐ฌ ๐ฌ๐ญ๐ฒ๐ฅ๐ž ๐จ๐Ÿ ๐œ๐จ๐š๐œ๐ก๐ข๐ง๐ , but will ๐จ๐ง๐ฅ๐ฒ ๐ก๐š๐ฏ๐ž ๐Ÿ๐ŸŽ ๐ฌ๐ฉ๐จ๐ญ๐ฌ ๐š๐ฏ๐š๐ข๐ฅ๐š๐›๐ฅ๐ž. *๐˜ด๐˜ต๐˜ข๐˜บ ๐˜ต๐˜ถ๐˜ฏ๐˜ฆ๐˜ฅ* ๐˜ง๐˜ฐ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ญ๐˜ข๐˜ถ๐˜ฏ๐˜ค๐˜ฉ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜๐˜ณ๐˜ช๐˜ฅ๐˜ข๐˜บ!โฃ โฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โฃโฃโฃโฃโฃโฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ โฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ๐‘๐ž๐š๐๐ฒ ๐ญ๐จ ๐ฃ๐จ๐ข๐ง ๐‚๐จ๐ซ๐ž๐๐ž๐ซ๐Ÿ๐จ๐ซ๐ฆ? โฃโฃ๐ŸŒป ๐˜“๐˜ช๐˜ฏ๐˜ฌ ๐˜ช๐˜ฏ ๐˜‰๐˜ช๐˜ฐ to start ๐˜Œ๐˜ฎ๐˜ฑ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ ๐˜ฐ๐˜ถ๐˜ณ ๐˜Ž๐˜ถ๐˜ต or email coreperformnutrition@gmail.comโฃโฃโฃ โฃโฃโฃ โ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโ–ซ๏ธโฃโ โฃโ โฃโฃโฃโฃโฃโฃโฃโฃโ โฃโฃโ โฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃโฃ #bodybuilding #abs #fitness #macros #trackingmacros #progress #bikini #guthealth #intuitiveeating #foodisfuel #weightgain #iifym #girlsthatlift

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