Success Stories
The SWF Method
SWF specializes in helping clients integrate balanced training and nutrition regimens into their lives. We understand that everyone’s lives are individual, which means that each client's training, nutrition, and lifestyle regimen is unique to them. We aim to help our clients discover how and what fitness needs to look like for them on a person by person basis. What works for you may not work for your sister and that’s okay! Your journey, goals, nutrition preferences, and life are uniquely yours. This is why we aim to help you create a life of fitness and healthy eating that compliments YOUR life and doesn’t take away from it.
We want each of our clients to be able to gain enough education, knowledge, and confidence in their daily habits, nutrition, and training so that they can sustain their results long after they’re done working with us. Look, you won’t have a coach or registered dietitian forever and we understand that, we help our clients get from point a to point b without the bullshit fad diets, excessive expensive supplements, or hours of cardio and training. Fitness is here to enhance our lives, not take away from it. Let us help you learn how to make your fitness goals your reality.
Gym anxiety is something I am very familiar with, as well as our clients.
I am not saying this is the only way or the correct way to help over come it.
I’m just sharing A way that has helped not only myself but our clients that WANT TO get into the gym but struggle with anxiety - get into the gym and feel more comfortable.
It’s worth trying it out, if it works for you amazing!
Remember - everyone in the gym started somewhere and no one is worried about you or what you are doing. I know it can feel like that at times.
We are quick to project our feelings externally which can land us in an anxious mess. I know I’ve been there. You don’t have to be! One step at a time, keep showing up! It gets easier 😊
Join our private Facebook community to learn more! Link in bio.
#gymanxiety #gymmotivation #gymtips #workoutsforwomen #onlinecoaching #training
We love Starbucks and we would totally be lying if we said we didn’t 🤤 let’s make the Starbucks turkey bacon egg sandwich only better! This is a client favorite so we had to share it with you!
⚡️SAVE FOR LATER SHARE IF YOU FIND VALUE ⚡️
Egg and Turkey Bacon Breakfast Sandwich
Macros:
Serving size: 1 Sandwich
Calories: 400
30g Protein
26g Carbs
20g Fat
Ingredients 👇🏻
1 English muffin
2 eggs
2 turkey bacon
1/2 piece of havarti
1 tsp fiery chipotle gourmaise
Handful of Arugula
How to make 👇🏻
•Start by adding olive oil spray to a skillet and heating your stove to medium heat.
•Crack two eggs into the pan apart from each other. Add salt and pepper to the eggs and let cook for 3 min.
•Flip both eggs and cook on the other side until desired yolk runiness. Set aside and add two pieces of turkey bacon to the pan. While turkey bacon is cooking, toast the english muffin in the toaster.
•After 2 min, flip turkey bacon and cook for two more minutes. Once done, take turkey bacon out of the pan and cut both pieces in half.
•Take toasted english muffin and add fiery chipotle gourmaise followed by the eggs, havarti, turkey bacon, and handful of arugula!
SWF RDN @ninaescobedo
#nutrition #macrofriendly #recipes #healthyeating #macros #nutritionplan #weightloss #recipesforweightloss #healthyeating #musclebuildingfoods #musclebuilding #weightlossforwomen #weightlossfoods #registereddietitian #samwallacefitness
Are macros for you?
We take a different approach to macros. Here’s how we do it;
We like to make sure that your foundation is strong in your nutrition what do we mean by that?
- That you can eat on a regimented schedule consistently.
- Balance a minimum of 3 meals a day WHILE incorporating the components of a healthy plate.
- Practice portion control
- Established strong time management skills
- Have a basic understanding of protein, carbs, and fats.
With out these macros can be very hard to balance especially if you are trying to learn macros on your own.
You can track and log food all day, but are you really getting the beneficial foods and nutrients, time management, and healthy relationship with food in the process?
Macros may be for you we aren’t saying everyone fits this mold or criteria. It’s important to remember that macros should be used in controlled dieting phases not for life.
#macros #macrosmatter #trackingmacros #weightloss #weightlosscommunity #weightlossforwomen
Choosing a weight that is appropriate for you is important for your goals.
Above all we are wanting to prevent injury at all costs.
No matter what rep range you are lifting in, we are looking to hit failure by the last 2-3 reps of each exercise WITH OUT compromising our form.
The weight load will be relevant to you based on your strength in that rep range.
It’s really easy to let our ego’s take over when we are lifting, but lifting more with out proper muscle mind connection, contractions, or form, isn’t going to take you as far as lowering the weight and doing the exercise properly.
Start light and asses your own weight load from there. As you progress in your lifting you’ll naturally progress in your weight load.
#liftingweights #weightlosstipsforwomen #weightlosscommunity #weightlosstips #workouttips #onlinecoaching
Our mom’s are absolutely dominating their nutrition journey with us 🔥
Being a mom it can be challenging to navigate your health. Which is why it’s so important to learn sustainable methods that leave you feeling your best with out the stress and hassle.
If you’re ready to find a one stop solution to your weight loss and learn how to ditch the baby weight for good?
Send me a DM “mom” for more information.
#workouts #weightloss #nutrition #samwallacefitness
Motivation is an emotional response like other emotions motivation is also fleeting.
Instead of relying on motivation as a catalyst for your goals, I would encourage you to look at creating a foundation that is sustainable in your journey.
If you need help learning how to do this, going our Facebook community! Link in bio.
#motivationisbullshit #weightloss #fitness #weightlosstips #weightlosshelp #weightlosscommunity