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I'm Elena, a virtual dietitian for weight-lifting women who want to improve their relationship with food and fitness. I offer 1:1 and group coaching to women around the world. My specialty is helping you overcome binge eating so you can feel at peace around food & your body for life.
I can’t believe it’s the last month of 2020 already 🤦♀️ .⠀ .⠀ If you’re a gal who’s into fitness and lifting but struggling with weekly binges, have been trying to get back the “discipline” to stick to your macros without bingeing you had at the start of your fitness journey for years to no avail, and/or lost your period and started to feel skeptical about the birth control pill 💊 your doctor has you on to “regulate it” - it’s time to find freedom in 2021. .⠀ .⠀ It can be so hard to find balance as a woman who’s into fitness, lifting and building your physique 💪. So many fit women are struggling with binge eating, anxiety and constant thoughts around food, and a missing period in silence. The standard advice about how to stop bingeing is that you need to learn to “distract yourself” when the urge hits, “ride it out” and/or increase your calories a BIT to make sure you aren’t stuck in the restrict/binge cycle. Most OBGYN’s recommend the pill 💊 for a missing period unless you are clinically underweight or diagnosed with an eating disorder. But there is another freaking way!!⠀ .⠀ .⠀ The problem with these approaches is that none of them address the root cause of the issue. When bingeing and a loss of or irregular period develop during a “fitness journey” - the root cause is over-restriction and placing all of your worth as a person on your physique and fitness routine. Distraction techniques won’t work to stop your binge urges for good. The pill 💊 will only mask your missing period, not fix it. This is not what TRUE health & fitness looks like!!⠀ .⠀ .⠀ That’s why I created my coaching program. As a registered dietitian, recreational lifter/body builder and former binge eater myself - I know how lonely it feels to struggle with these things. I teach my clients how to eat and rest enough for their bodies so they can stop binge eating for good, get their period back WITHOUT then pill and finally find the balance with fitness and physique goals they so desperately want. You deserve a life where food & fitness is a fun part - not all consuming and obsessive 🙅♀️.⠀ .⠀ .⠀ Apply for coaching at the ✨link in bio✨! I have a handful of spots open for January ❤️
Can you relate? 😭 . . There is nothing worse than that post-binge feeling. The failure, self-hatred and sadness can sometimes be unbearable. For me and many of my clients, those terrible feelings can cause us to lash out at people will love, isolate ourselves, interfere with our ability to focus on important things, and cause us to lose motivation for training 🏋🏼♀️ and LIFE. If you’re in this spot today, I’m here to tell you that there is a way out. One day, the post-binge feeling will just be a bad memory and something that you never have to experience again ❤️ . . I recently recorded a podcast episode with one of my past clients Colie, who has a long history of struggling with her body image, weight, and binge eating. Her binges started after going through a major weight loss and “fitness transformation”. She got SO many compliments when she lost weight that she became absolutely hell-bent on doing whatever it took to maintain that weight, and NEVER going back to where she was before. That led to restriction, and with restriction comes bingeing. Her binges consumed sooo much of her life, and she would wake up every Sunday (and eventually during week too once the binges got really frequent) with this terrible post-binge feeling. It was miserable 😓. . . If you can relate - be inspired by the fact that Colie is now on the otherside: binge free 🥳 and with a healthy relationship with food. You can get here too ❤️. Colie was reflecting on the podcast about how much her life has changed now that she doesn’t binge anymore. Her and her boyfriend are closer now, she no longer avoids eating dinner with him or acts crabby because she binged earlier that day. She is able to go out, have drinks 🍻, and bond with friends without thinking about food the whole night, drunk bingeing, and ruining the whole experience. She has more energy and brain space to live LIFE. She’s free from this post-binge feeling FOR GOOD. And this is possible for you too. . . Stay tuned for Colie’s episode on my podcast. And if you’re ready to take action to be free from binge eating for good in 2021 - click the ✨link in bio✨ and apply for coaching.
Have you ever tried Intermittent Fasting? 🤔 . . Lately I’ve been getting LOTS of messages from women who are either struggling with bingeing, lost their period, or both who mention Intermittent Fasting (IF). Of course it’s wildly popular right now, touted for it’s fat loss and health benefits, but no one really talks about the potential risks - especially for women. I’m here to do that today 👋🏻. . . I have a history with IF too. About 3 years into my struggle with binge eating, I was on the birth control pill 💊 still to “regulate my cycle” after I lost it. I was starting to develop bad digestive issues, and I was STILL bingeing after trying sooo many different approaches to stop and finally stick to my calorie deficit. As I was researching gut health, IF came up as a recommendation. It sounded like a great way to keep my “big appetite” (which I now know was just me starving and asking for food 😂) in check and stick to my macros better too. Can you relate? . . Of course, it didn’t help my binges or my constant food thoughts - if anything it made them worse. And knowing what I now know about losing a period, it wasn’t doing me any favors in that department either. You see, when we are struggling with symptoms of undereating and overexercise (like binge eating and losing a period), the LAST thing we need is to introduce more rules, more restrictions, less opportunities for us to get a steady flow of calories. . . Many of my clients lost their period or started bingeing as a direct result of starting IF. Fasting is hard on a woman’s body and our hormones. In excessive amounts, it signals to our brains 🧠 that there is a lack of available energy and we need to start shutting things down (bye bye period) or stockpile food when we can (hello binge eating). This is why I am cautious of IF for menstruating women in general. . . Give your body a steady in flow of calories to stop bingeing and get your period back naturally. Start by increasing your feeding window if you’re doing IF, then start listening to your hunger and cravings instead of your rules! You got this ❤️
Unpopular opinion: binge eating is mostly a restriction issue, not an emotional issue 🙊 . . First I just want to say this is NO hate to therapists/counselors/psychologists because they do amazing and important work for disordered eating recovery and people struggling with binge eating. BUT, many health professionals people misunderstand binge eating - and that includes counselors 🤷🏼♀️. . . This is a common story with my clients: they try therapy as a way to stop their bingeing, and are told to focus on developing better coping strategies to deal with the negative emotions that often trigger their binges. So many of my clients get the urge to binge when they are feeling lonely, stressed, anxious, bored, and sad - so it makes sense to them at first to take this emotions-based approach. . . BUT, when they try to put it into practice it doesn’t work. They experience stress, maybe they have a big exam coming up, and they get that voice in their head saying “fuck it, don’t study, just watch TV and binge for the rest of the day. It’ll be so much more fun” 👹. Once that urge hits, they feel powerless. None of the tools they learned in therapy even cross their mind, it’s too late. And you know why it doesn’t work?? BECAUSE THEIR BODY NEEDS THE FOOD. . . It’s true, some binge eating is purely or mostly a psychological issue. But if you’re binges started after dieting, losing weight, increasing exercise, or started tracking macros - your bingeing is a RESTRICTION issue. Therapy will help with your body image and self worth issues that are causing you to restrict (in fact most of my clients also work with therapists) but if you don’t deal with the restriction and overexercise - you will never be free from the urge to binge. You need to address the root cause. . . In my program, we do just that. I help you identify the rules and restrictions (yes, you have them. Even if yoh don’t think you do) that are causing your binge eating and BREAK them so you can be free to reach your goals for fitness and for LIFE without a bad relationship with food holding you back. ✨link in bio✨ to apply for a spot in 2021 before they fill!
Can you relate?⠀⠀ .⠀⠀ .⠀⠀ My personal story is that I STOPPED 🙅♀️ going out and drinking with friends entirely while I was struggling with bingeing. I told myself (and everyone else) it was just because I didn’t enjoy it anymore and it didn’t fit my “healthy” lifestyle...but it was really because whenever I drank I binged 😥. I would spend the WHOLE night thinking about food, sometimes searching for/eating food throughout the night, and always bingeing on everything in the pantry when I got home 🤢, then wake up the next day feeling TERRIBLE and commiting to staying in next time 😣. If you’re struggling with this too, you don’t have to live this way anymore!!⠀⠀ .⠀⠀ .⠀⠀ One of my clients Amy was in your shoes - she couldn’t enjoy meals and drinks 🥂 out with friends or family because it was a huge binge trigger. Because of that she said no to a lot of social events or would go and feel anxious and not present the whole time 😬. It was exhausting and she was so tired of food taking over her life and her happiness 😓.⠀⠀ .⠀⠀ .⠀⠀ Since working together Amy has made SUCH amazing progress 🤩. She went from bingeing multiple times per week to 👉🏻 twice in the past 2 months. Not able to eat peanut butter without it triggering a binge to 👉🏻 enjoying an apple 🍎 and PB 🥜 and actually LEAVING some on her plate without thinking about it. From dinner & drinks with friends 🍻 being ruined by food anxiety and bingeing to 👉🏻 feeling present and free to make fun memories without being consumed by food! And now her period is showing signs of coming back soon 😍. No matter how tough things feel now, you can get here too ❤️ . . The first step is identifying your rules around food & training 🏋🏼♀️ and then breaking them. Once you start doing that it becomes easy to go out with friends or family without bingeing - and I walk you through this step-by-step in my program. Click the ✨link in bio✨ to apply and get ready to feel free around food & balanced around fitness for good ❤️.⠀
Have the approaches on the left worked for you? Lmk below 👇🏻⠀⠀ .⠀⠀ .⠀⠀ As a coach I focus on approaches that get you immediate and lasting results to stop bingeing for good - not distraction techniques that leave you still getting the urge to binge and having to will your way through it for the rest of your life 😬. The root cause of bingeing is restriction - the same reason why you can’t get your period without the pill 😱. Eliminate that - and you’ll be free to achieve physique and fitness 🏋🏼♀️ goals without sacrificing your hormonal health, relationship with food or enjoyment of LIFE 🍻. I show you how when we work together ❤️.⠀⠀ .⠀⠀ .⠀⠀ One of my clients Kristen just started working through this process and has already made amazing strides following my method. When she came to me she was following popular approaches to overcoming binge eating that include “riding out” the urge to binge 😓, distracting yourself when the urge comes by drinking tea, taking a bath, meditating 🧘♀️. She was trying this approach for YEARS and constantly focusing on fat loss and trying to hit her macros - but it NEVER worked 💔. Can you relate?⠀⠀ .⠀⠀ .⠀⠀ When Kristen joined my program our first step was to identify the ROOT cause of her bingeing - her rules around food and training 🏋🏼♀️. She commited to try something new and stop doing the same shit over and over and expecting different results. She’s stopped tracking macros, is taking a break from the gym 😱, and eating what she wants, when she wants. On our group call yesterday she reflected on the progress she’s made in two weeks, and said: ✨ “Whenever people question what I’m doing to stop bingeing, I remind myself that all of those other things I tried in the past never worked after 10 year, and this is working after only 2 weeks” ✨⠀⠀ ⠀⠀ You can get here too!! Once you start, you’ll never want to go back to those strategies that don’t work again.⠀ .⠀⠀ .⠀⠀ Stop focusing on distraction techniques and advice from people who don’t understand your binges. I work with women every single day who struggle with the same things you do to find freedom and balance with food and fitness 🏋🏼♀️. ✨link in bio✨ to apply to program!
Hands up 🙌🏻 if you relate⠀ .⠀ .⠀ Setting physique goals for 2021 is awesome - but when you’re struggling with binge eating and not getting a period unless you’re on the pill you need to set some different “body goals” 💃🏼 right now! Because what’s the point of achieving your ideal physique if you can’t even ENJOY your life in it?! 👇🏻⠀ .⠀ .⠀ I was on a call with one of you lovely ladies interested in my program last week 👉🏻 and she told me she was SO done being consumed by food and not getting her period. She felt cold all the time, and she knew her strength in the gym 🏋🏼♀️ and muscle gain was stagnating because her hormones weren’t optimal. Her bad relationship with food was holding her back from being truly healthy by getting her cycle naturally, causing bingeing - but worst of all was it holding her back from living a full and happy LIFE! 😫 She said “As a single woman I want to be able to go out on dates and actually enjoy myself without stressing about the calories in a cocktail 🍸 or losing control around the food!” Can you relate??⠀ .⠀ .⠀ When we work together I help you get clear on all the reasons why you want to find freedom around food, balance with fitness and get your period back without the pill 💊. My clients are into lifting and physique building 💪 just like you but they understand that in order to build in a way that is sustainable and allows them to keep working on their strength and physique for years to come - they need to first put those goals on hold to give their body permission to HEAL. Following that method - they get their periods back naturally, feel free and at peace around food and are able to ENJOY their summer drinks 🍻, food 🍔 and memories. You can do this too girl!! ❤️⠀ .⠀ .⠀ If bingeing is holding you back from hitting your physique goals and you’re on the pill 💊 for a missing period - it’s time for a new approach. In my program I walk you through it step-by-step so you can be free to reach fitness goals while still feeling balanced around food and having a healthy period ❤️. ✨link in bio✨ to apply! ⠀
Can you relate? 😓⠀⠀ .⠀⠀ .⠀⠀ I know how much it sucks. When I was bingeing, this is how most of my binges started and my clients can definitely relate. The trick to not saying “fck it” and just enjoy some treats in moderation is not what you think. Before you can get to the “moderation” part - you need to take a break from tracking macros and focusing on fat loss goals and just EAT. 😱⠀⠀ .⠀⠀ .⠀⠀ Let me give an example. My client Hannah joined my group program 6 weeks ago after struggling with bingeing for years. When I asked her how she experienced a binge - she explained it like this: “It usually happens around 2-3 PM when I start to feel snack-ish. I’ll either try to hold back and wait till my next meal or allow myself to eat a couple cookies or something - but that sets it off. Suddenly my brain switches and a little voice says ‘fck it, I ruined the day anyway, might as well binge’ and then I eat until I literally can’t anymore 😣”. She was SO done with living this way - I know you get it ❤️⠀⠀ .⠀⠀ .⠀⠀ In the past 6 weeks Hannah has made SO much freakin progress and has been so inspiring to watch. As soon as she joined the group, she started implementing my method and went “all in”. She took a break from exercise 🏋🏼♀️, broke all her food rules 🍪 and ate whatever and whenever she wanted, and did the deeper mindset & body image work that is so important in this process. She was amazed and so happy that as soon as she started doing this...her binges IMMEDIATELY stopped! Now, she’s moving on to Phase 2 where we work on reintegrating exercise and fitness goals 🏋🏼♀️ from a healthy balanced place. She told me her life is forever changed and she’s so grateful she took this scary leap 🙏🏻 you can do it too.⠀⠀ .⠀⠀ .⠀⠀ You don’t have to struggle anymore in the toxic cycle that bingeing is. My proven framework has helped dozens of women stop bingeing and find balance with food & fitness - it can do the same for you if you’re ready ❤️. Apply for my program ✨link in bio✨ - serious applicants only!
I’M SO PUMPED! 😍 . . This has been a loooong time coming but finally it’s here! You guys know I like to talk 😉, so podcasting seemed like the next natural step. . . The Weight Lifting Nutritionist 🏋🏼♀️ Podcast is an educational platform to help inspire women-who-lift to redefine their relationship with food, fitness, and their bodies so that they can overcome binge eating and anxiety around food, get their period back without the birth control pill, and find balance in their approach to health, wellness and reaching physique goals. . . The pod will be a mix of interviews with my clients who have stopped bingeing, got their period back naturally, and found a healthy relationship with food and fitness and give you tips and inspiration to do so too. Then, I’ll also be recording solo episodes to cover frequently asked questions and important topics like the birth control pill, weight gain during binge and period recovery, what a “healthy” approach to fat loss can look like, etc. . . In the first episode, I tell you my whooole story from start (when my body image issues started as a kid) to finish (how I overcome bingeing and got my period back naturally). I hope you can relate and that it helps give you some peace to know that you can do this too ❤️ . . Link in bio to listen and subscribe!
How I overcoming my fear of weight gain helped me stop bingeing 👇🏻⠀⠀⠀ .⠀⠀⠀ .⠀⠀⠀ I became a Dietitian who specializes in helping women find balance with food & fitness 🏋🏼♀️ because of my own, life-long, struggles with food and my body. Today I wanted to share my personal journey with you to remind you that I know exactly what you’re going through and you are not alone. ❤️⠀⠀ .⠀⠀⠀ .⠀⠀⠀ My fitness journey started as a pursuit to lose weight/fat so I could FINALLY feel confident, accepted, and proud of my body. It was never about health, it was never about fitness, it was about no longer feeling like the “chubby friend” (left pic) and proving to myself and the world that I could be “hot”, thin and thus “worthy”.⠀⠀⠀ .⠀⠀⠀ .⠀⠀⠀ When I reached my goal weight 💪 (right pic), I lost my period, I developed cystic acne and digestive issues, ALL I thought about was food and exercise 🏋🏼♀️, I had massive almost black-out binges at least once per week, refrained from social experiences because I was afraid of a drunk binge 🍺, and had multiple injuries from lifting and cardio-ing even when my body was screaming for rest. But the world told me I was fit, I got endless compliments on my transformation, and that kept me going. Pursuing MORE, wanting to make my body EVEN better so I could feel even MORE accepted and further removed from the “fat one” in my past. It was torture. After every binge I would watch my weight shoot up and feel TERRIFIED of going back to my old weight.⠀⠀⠀ .⠀⠀⠀ .⠀⠀⠀ The Elena on the right cycles naturally without the pill 💊, hasn’t binged or had an urge to binge in 2+ years, has good digestion, and achieves fitness/aesthetic goals without sacrificing her happiness, physical or mental health or LIFE in the process. I reached a point where I knew I could no longer live the way I was living and I wanted to be TRULY healthy and fit - and my “why” for finding freedom and peace was greater than my fear of weight gain. I took a long break from fat loss, allowed myself to eat what I wanted and take a break from the gym, and it was the best decision I’ve ever made ❤️. You can do this too.⠀ .⠀⠀ .⠀⠀ Click the ✨link in bio✨ if you want my help! ⠀ ⠀
More tips to avoid the binge tomorrow! 🦃 . . Remember: these are great immediate strategies to help you lessen the binge urges, anxiety around food and be more present tomorrow. But to stop bingeing for good and get your period back, you have to do some deep work to heal your body image, relationship with food and with fitness 🏋🏼♀️. . . I’m now enrolling a few clients for January, so if you’re ready to start this process to having a healthy relationship with food and fitness - apply for coaching at the link in bio ❤️ . . Enjoy your holiday my loves
Can you relate? 😭 . . When you’re bingeing, the holiday’s are usually one of the most stressful times of the year. They challenge your ability to stick to your macros (which already requires SO much will power from you just to get through the day), and they almost always trigger a binge. But it doesn’t have to be this way. You can be free to enjoy Thanksgiving 🦃 and other holidays and actually be able to be PRESENT with your loved ones without any anxiety around food. Today I’m going to share my personal story to explain how ❤️. . . Thanksgiving for me was a disaster for the 5 years I struggled with bingeing and a missing period. I was constantly in a calorie deficit trying to stick to my macros so I could successfully complete a cut and feel in control like I did when I first got fit 💪. I tried soooo many different strategies to avoid bingeing on Thanksgiving. I tried to be super rigid and either eat very little or try to estimate the macros of each food. I tried not tracking and being more “flexible”. No matter what I tried, I always went to bed that with that sinking post-binge feeling and sadness that I spent the whole night fiendishly standing by the dessert table and not really listening to any of the conversations I had 😥. Can you relate?? . . I am thrilled to say that this is now a thing of the past for me. Holidays are now back to being one of my favorite times of the year - one where I can spend TRUE quality time with family and friends, enjoy delicious goods, workout 🏋🏼♀️ in a way that feels good and just be free to enjoy myself. And I got here by finally making the commitment to take a necessary break from fat loss and calorie deficits, and basically re-learn how to listen to my body’s hunger and fullness cues. You can do this too ❤️ . . My tip for you is to start by giving yourself permission to eat what you want today and tomorrow, this will help you avoid the urge to binge or at least make it less intense. But then, you’re going to have to do some deep work to heal from restriction! Click the ✨link in bio✨ to learn more about how I can help.
Hands up 🙌🏻 if you agree .⠀ . ⠀ You can have fat loss and physique goals AND stop bingeing, find food freedom, and get your period back without the pill 💊 - but not all at once. Before you can get there, you need to take a long break from the focus on fat loss so you can renourish your body, stabilize your hormones, and fix your mindset around food and your body 💪. Only then can you get the place on the right 👉🏻 where physique goals are a fun and flexible part of your life, not rushed, unsustainable and wrapped up in your worth as a person 😱. I’ll show you how to get here!!⠀ .⠀ .⠀ My client Meg is working through this now. She is a former bodybuilding competitor and is SO fed up with feeling consumed by food, out of control around it, and obsessed with her physique to the point where she can’t enjoy going out with friends or honor a craving 🍫 without feeling guilty and anxious 😬. Not to mention...her period is gone and she doesn’t want to use the pill 💊 to get it back. Can you relate??⠀ .⠀ .⠀ Most of my clients are recreational lifters, not bodybuilders, but they put the same sort of pressure on themselves to have the perfect physique and they spend ALL their time and energy on that. But the fact is they aren’t competitors!! Physique goals don’t have to consume their lives. When Meg start working with me, she took a break from tracking macros, re-learned her hunger and fullness cues after years of not listening to them, and took a break from lifting 🏋🏼♀️ so she could give her body and mind time to heal. And guess what?! She now has her period back and feels FREE to go out to eat with friends without feeling immense anxiety about the macros or bingeing! You can do this too ❤️⠀ .⠀ .⠀⠀ It isn’t easy to take a break from fat loss and face your fears around food & weight gain - which is why so many women stay stuck bingeing and not getting a period. But it can be done - my clients (your fellow ladies who lift 🏋🏼♀️) are doing it and getting results and so can you. ✨Link in bio✨ to apply for my program if you’re ready to find freedom too
Hands up 🙌🏻 for eating MORE calories to get your period back! . . When we’ve been obessively trying to get/stay lean for years, we can get stuck in the mindset of ALWAYS trying to save on calories. I see this all the time with my clients, and one of the biggest shifts we make that helps them get their period back without the pill 💊 and stop binge eating is from always choosing the “low calorie” option and fearing extra calories to WELCOMING them. When you can do this, you give your body the fuel it needs to stop sending you the urge to binge and get a healthy cycle back. Ornela is proof of this ❤️ . . To learn more about how you can find freedom and balance with food and fitness 🏋🏼♀️ again - like Ornela has - click the ✨link in bio✨ and apply for coaching. . . In my program I guide you step-by-step through taking a break from tracking macros and focusing on fat loss so you can heal your relationship with food and in turn get your period back. Then, I help you reintegrate fitness and physique goals from a truly healthy, happy place!