Personal Training & Nutrition

10 Rando Facts About Me! . . My name is Amanda and I’m originally from Ridgway Pennsylvania! Now living in the city where cheerios are made ; Buffalo New York. ... 1 I am 25 years old, and turning 26 in August 2 I am an Online Health Coach - Coaching in Creating BALANCED HEALTHY LIFESTYLES 3 I have been in the Fitness World - lifting weights, counting macros, working with coaches, getting college degrees, & constantly researching & learning etc - over 6 years. My journey has 100% helped me create exactly what you need to do in order to get the lifestyle down 4 I am EXTREMELY close to my family. They are everything to me <3 5 I am HELLA competitive.. Center defense was my position in soccer and well let’s just say I was FULL OF SASS 6Growing up school was never my strong suit..Things didn’t come easy. I had to work my butt off to get by. 7 I was a gymnast ever since I could walk and my senior floor routine was to a mix of Michael Jackson songs for my dad 8 I am Italian & Native American 9 I eat close to the same meals everyday until I get sick of them, and then I’ll switch up the roster. I think eating differently every single day is far to complicated Most say I’m a grandma because I love my rocking chair, sipping hot tea (or hot water), reading books, and go to bed at 9:00pm Do we have anything in common?! Anything surprising you here?! Tell me in the comments below!! See more

3 DAILY Habits You NEED if You Want a Healthy Lifestyle Anyone can follow a fitness or diet plan... but do you really want to follow a plan forever? Or do you want to actually live the lifestyle naturally?? Here are 3 Daily Habits that have TOTALLY changed the game for me...! ... 1 GOAL SETTING Setting Identity goals for myself instead of just Performance goals! These identity goals set up my day to day tasks. For example: I am a woman who never misses her morning routine. This goal keeps me in line with identifying as a high vibe coach. In order for me to become that high vibe coach my morning routine is a non-negotiable. 2 PLANNING When I’ll work out. What days and what I want to do on those days. What my main meals are each week. Ect. Plan EVERYTHING. I recommend sitting down each Sunday to plan the week 3 MORNING ROUTINE Having a set morning routine that is NON-NEGOTIABLE This creates a structure and allows you to start each day feeling level. Notice non of these are actually fitness related...? That’s because it’s our Habits. Our routines. Our day to day choices that make up our lifestyle,which in turn make up our RESULTS. . What is 1 habit you are going to start Implementing TODAY?! Comment below!! See more

The Secret On How To Lose Weight & KEEP IT OFF: WITHOUT Dieting [Secret Below, Keep Reading] The typical new diet response: You purchase your diet program, get all the meals and grocery list sent to you, start planning out your days around your new diet. It's fun & easy!! ... Maybe you’re even one of the select few who can stick to it! You follow the plan given to a T! Maybeee you even lose 10 or so pounds..!? You now feel on top of the world But now your diets over I mean..You’re HAPPY AF that you don’t have to eat the same foods every day or weigh every piece of food to the gram anymore but NOW WHAT..?! If you don’t have this diet plan anymore, you don’t know what the hell to eat!! How do you move on without gaining all of that weight back?!! Friends, THIS is why diets don’t work. You were told by someone what to do... and unless you plan on keeping that person in your back pocket FOREVER... you’re going to be lost again when they're gone. You want to stop putting yourself on diet after diet, hoping that will be the one to work. Ready for the SECRET to finally ending that cycle?!: You need to take the time to LEARN this shit sorry... There’s no quick and easy solution. SO: Here are some topics we cover when working together:: What foods to buy at the store and why Gut health How much to eat for your body and goals everyday What to do when you hit a plateau/what to do when going out to eat Create a workout routine you’ll actually enjoy doing And that's just the beginning! -So tell me, are you going to keep dieting, hoping each one is going to be the one to finally work?? OR are you going to finally take charge of this and learn this shit for YOURSELF, so you don't have to keep buying into new programs and diets?? I’m currently accepting new 1:1 clients!! If this sounded like you AT ALL, then this is your sign, girl.. Time to woman up and do this for yourself. See more

4 STEPS To Creating a Solid Morning Routine Im ALL FOR morning routines. In fact, I love them SO MUCH!!! It starts your day with positivity, peace and a sense of accomplishment (best day starterEVER..!)... Reduces stress and anxiety DRASTICALLY Productivity level 100! What having an A.M. routine has helped me with: Lose weight & be more confident Ditch anxiety about my days Create healthy habits and find balance How to Create Your A.M. Routine 1 Pick around 2-3 things that are going to move your needle forward each day. I like to pick routines that will move me towards my 1. physical goals, 2. mindset goals, & 3. personal/business goals. 2 Pick a time you will do these things everyday, & make it SPECIFIC & NON-NEGOTIABLE . Ie: I will do my a.m. routine from 7am-7:30 every morning, BEFORE looking at my phone or turning on tv) 3 Give your routine 3-4 weeks & then switch it up if you need! Examples of Routines I Use That Move My Needle Forward: Big Glass of water EFT (emotional focused therapy) Workout (30-40 min of movement) Daily Goal and Targets setting Daily Affirmation Writing Do you have a morning routine?? If YES, tell me 1 thing you love to add to yours!! If NO, tell me 1 thing you want to start with to create one!! See more

Is food dictating your life - Real talk; let’s take some responsibility here. Have you ever said no to going out to eat with friends & family because you didn’t want to fall off track of your goals?!! Miss out on parties? Drinks with the girls? Sporting events? Etc because you have this aesthetic goal that you are dying to reach? . Listen, there comes a point where your relationship with food and fitness doesn’t just affect your fitness goal but it affects the relationsh...ips around you. You choosing to constantly remove yourself from all of these events for the fear of falling off track of your physique goal is allowing food to literally dictate your life. Ask yourself if what you’re doing is really worth it?? . Just because you have a specific goal doesn’t mean you should be avoiding all social events or stop your life!! You have the choice to whether or not you pick up the snacks,order the beverage, or dessert. . It’s nobody’s choice but your own. You should be able to go wherever the family wants for dinner and accommodate by making a solid choice while still progressing towards your goals!!! . Stop allowing food to dictate your life. See more

REAL TALK . Idc who you are; No one is ALWAYS motivated!! . Sometimes just getting up from my desk to the living room to workout is a huge battle ... . Oh have I felt this more than ever lately with everything going on in the world & the bipolar weather. Anybody else?? . Nobody is motivated 24/7. But most of the time just getting started is the hardest part! . If you’re human and struggle to start a workout here are some of my tips to get your booty moving!: . 1 Turn On some Badass Tunes and get PUMPED UP! 2 Get a workout buddy (via zoom) or outside social distancing & crush it together! 3 Schedule in your exercise for the day & set an alarm for it! Once that alarm goes off START MOVING. 4 Remember WHY you really want this. 5 Try something new! Maybe that means signing up for a new virtual class. 6 Put something cute on! YASSSS! Who isn’t motivated when you’re feeling cute af?! 7 Have a little pre workout! Sometimes you just need that extra boost!!! 8 Workout & move your body doing something you LOVE!! It can be literally anything to get your body moving. Dancing, group class, bootcamp, lifting, yoga etc. 9 Note the FEELING you get once you have completed the workout. Last but not least, like I already mentioned; have a plan and put it in your calendar. Literally block off the time and treat it like a job. . . Don’t let working out be or become a chore. Let it be something you can look forward to! There’s never been a time I regretted a workout. I always feel much better once I have completed it. . So let’s get off your butt and get moving !!! See more

5 things I’m doing RIGHT NOW to improve my digestion & vibe right now! . shortening my eating window to 10am-5pm and incorporating one 24 hr fast a week helps keep my digestion good. . moving! If I have been sitting down at the computer for a few hours working away I make sure I get up and go for a walk around the block (i’m literally like a dog lol)... . making sure I am getting an adequate amount of water throughout the day. If my water intake is down so is my energy! . connecting; with my ASA ladies & coach @travel_tothebeat. I feel so aligned with all of my goals, and feel so fulfilled talking to all of you ladies! Talking/facetime my friends & fam daily <3 . keeping a very organized & detailed calendar to ensure I am showing up and bringing my best for my clients while remaining stress free! - What works for me won’t work for all of you guys! But this is what I have found has really kept me balanced recently and HIGH VIBE - WHO’S JOINING ME? See more

BELIEVE IT OR NOT . . INTUITIVE EATING IS UNREALISTIC FOR MOST OF US ... (but Amanda,, you’re always talking about food freedom + #balance?) . The general premise of #IntuitiveEating includes: - having no rules / giving yourself unconditional permission to eat whatever you want - detaching from the way food impacts how your body looks - making nutrition choices purely by "listening to your body" + tuning into natural hunger cues. . Which in theory, all sounds great! But in practice, it doesn't always translate.. for example "listening to your body" can be super hard because: Stress interferes with our natural hunger cues (and let's be honest, we're ALL stressed rn) Hormone fluctuations impact our natural hunger cues (what we eat dictates our hormonal balance) Processed foods are engineered to mess with our natural hunger cues Changes in our sleep pattern or quality of sleep alters our natural hunger cues TONS of other things. Basically, our hunger cues are MUCH more sensitive than we think!!! . So while it's NOT impossible to truly "listen to your body", it's increasingly difficult... . AND, most women I work with DO have some sort of physical goal, whether that's to tone up, get stronger, lose fat etc and those each require specific nutrition protocols . So more and more often, I'm finding women FRUSTRATED from trying to eat intuitively, because they aren't making progress, but they also have no structure to CREATE progress. . That doesn't mean that you need to track every single gram, though. I'll teach you how to *if you want*, but you'll also learn how to eat more MINDFULLY + have some structure without being a slave to your macros. If you've been unsuccessful living at the extremes, it's time to find your balance, I'll show you exactly how . CLICK THE LINK IN BIO for 1:1 Health Coaching! Spots are LIMITED See more

What are you afraid of?!!!! . BY FAR the most common blocks I see in my coaching clients are: . FEAR OF FAILURE what if it doesn't work? What if I'm not cut out for this lifestyle? What if it’s my genetics? What if I don’t lose weight? ... . FEAR OF JUDGMENT what will people think? what if I'm not supported? what if I get hate? What if I look dumb? . And they have been waiting to take action, either to get started, OR to take things to the next level, because those fears have a TIGHT grip on us. . But can I let you in on a little secret? . They NEVER go away. I’ve been in the health & fitness industry for over 5 years now, and of course the strategies and what you DO how you do them need to be there, BUT the fears, blocks, and what you actually BELIEVE feel way harder. . And when you have conquered the fear monsters at one level, they still show up at the next one, and the next. . So you learn to really feel the fear and do it ANYWAY. Leveling up and stepping outside your comfort zone; THAT my friends is when the change happens. . This is hard AF (no sugar-coating here), but it's *easier* when you have: . a strategic plan you feel confident in. & someone who is committed to helping you reach your potential. . Which one do you feel like you're missing most right now? or ? . DM the or imoji and let me know why! See more

SAID BY LITERALLY NO ONE SUCCESSFUL EVER... I got here by myself. . Don’t twist this now.YOU absolutely, one hundred percent, need to be involved in the process of bettering of YOU (no one will actually do that for you), but if you think that having help (SUPPORT) is not going to accelerate the process, and you may want to think again. ... . YOU my friend are the only one that is fooled by that. . Check it, if I had continued to think that I didn’t need help to succeed, I’d still be miserably trying to cut calories to the extreme, doing WAY too much cardio, and miserable in my own skin. I would be self destructing and wouldn’t be where I am today. I would have remained closed off to the fact that there was MORE out there for me. . Admitting that I needed help AND asking for it; investing money that I didn’t have has opened me up to EVERYTHING. I absolutely wouldn't be who I am today without asking for help. Coaches/mentors/guidance etc... Sure, investing is scary but I will say investing and having some skin in the game makes you LEVEL UP and TRULY get the transformation.... . For me: A body that I could be happy in, at all times! My very own business helping other CHANGE THEIR LIVES MORE on the horizon that was nothing but a dream years ago . If you REALLY want to make your dreams reality; you’ll pursue them; you won’t just think about them. . Why is asking for help so damn hard??!! See more

It’s a beautiful day to be alive. . Today I am grateful for my healthy & the ability to move my body . .... I started working out because I wasn’t comfortable in my own skin. And it was the cool thing to do. Quickly, I realized I also didn’t like where my mental health was at. . The gym became my mental escape and it still is to this day. I always say the gym is my me time which is why I enjoy working out alone. I’m a headphones in leave me alone kind of girl in the gym. . It’s a chance for me to work on myself. A time where my mind shuts off. . Transformation comes from within. If you can’t tap into that and work on it simultaneously, it will be a forever battle. . YOU DESERVE to take care of yourself every damn day as well! DO SOMETHING FOR YOURSELF TODAY. . Today I got my workout in bright & early with my wonderful 6am client group . What are YOU doing today for YOU. Share in the comments below See more

DO THESE 3 THINGS...And you’ll stress less about nutrition. . I get it. I’ve been there.. . Eating healthy is SO boring.... . The weekends kill me everytime. . And the list goes on & on... . I’ve said ALL of these things. But THEN I found how to make things simpler. . Nutrition doesn’t have to suck if we just follow a few simple rules! . DRINK YOUR WATER. AT MINIMUM 2 LITERS DAILY. . FILL YOUR PLATES WITH MOSTLY WHOLE NUTRITIOUS FOODS AND GET YOUR PROTEIN IN. . GIVE YOURSELF A TIMEFRAME WHERE YOU ARE CONSUMING THESE NUTRITIOUS FOODS. . REALIZE WE ARE HUMAN AND HAVE A SENSE TO ‘BELONG’ IN SOCIETY AND THIS IS WHY IT CAN BE SO HARD TO SAY ‘NO’ SOMETIMES. Girl it’s so not worth it. And if those said friends are not supporting you, you might want to consider new friends. . Have specific nutrition questions?! COMMENT below! I got you!! See more

The person on the left was me working out for approval of others. To be accepted in the fitness community. The person on the right is me now changing only for myself. . Yes I used to not love myself the way I should have a long time ago. Because of this I found myself putting energy & time into toxic relationships and lost sight of who I was. I worried so much about what others thought; if I looked the part being in the fitness community . It wasn’t till I started d...oing things to better myself that better people started coming into my life. . . The more my knowledge I grew on health from the inside out such as the quality of food and how that affects the functionality of your hormones; Mindset; and exercise. The more I began working on my mindset; focusing on personal development and loving ME. . I started noticing different thought patterns. I slowly started shifting my mindset and led the practiced daily affirmations to shift into the truth of who I really am. . My self worth used to stem from the scale, the tiny gym outfits, bikini competitions which resulted in a F***d up mindset & health problems for me. I had to walk away, set boundaries and realize that my self-worth comes from me & ME alone. Because, at the end of the day you’re all you got and if you aren’t happy with yourself than who will be? . Self-forgiveness is so powerful. Choose yourself. It’s ok to not be perfect. It’s ok to not be liked by everyone. It’s ok to F*** up sometimes. But forgive yourself. Self Talk is POWERFUL. . . You attract who you are. Keep doing you and you’ll find yourself amongst amazing human beings who will push you to continue to do amazing things. . This took me years to figure out on my own and now I want to show you how to get there sooner! Applications are open again for 1:1 coaching for those of you ready to finally to take control of who you want to be. . Send me a private message if you’re interested before applications close soon. . Talk soon ! See more