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Are You Getting Enough Protein?

Are You Getting Enough Protein?

Chelsea Gloeckner

Do you ever wonder if you’re getting enough protein?

Your fitness app says you need 150 grams of protein, your trainer says you need at least 50 grams of protein per meal, and other countries say you need only 50 grams per day…

How confusing!

Thanks to the bodybuilding community at large, there’s been an increase in pressure to eat enough protein to put on lean muscle.

But are those recommendations too high?

And what if you’re a vegetarian or vegan? You might be finding it hard to reach those high protein recommendations.

[VIDEO Interview!] 5 Tips to Reduce Overwhelm, Stress, and Guilt During COVID-19

[VIDEO Interview!] 5 Tips to Reduce Overwhelm, Stress, and Guilt During COVID-19

Chelsea Gloeckner

Hi there!

Join me as I talk with Dr. Jessica Larson of Mama Be about how to reduce overwhelm and stress (and the guilt around bad habits) when it comes to healthy eating.

I share 5 simple tips for how to make healthy eating easier and more efficient, especially during times when you are stressed, spread too thin, and are short on time.

Whether you are a busy mom in need of some serious self-care, or your an executive responsible for leading your team effectively, these tips are for you.

Remember, you can’t pour from an empty cup.

In order to show up as your best, and to serve your best, you MUST fill your cup first.

Let’s talk about quick and easy ways to ensure you fill your cup:

Easy Meal Prep (and How to be More Consistent in Making Healthy Choices)

Easy Meal Prep (and How to be More Consistent in Making Healthy Choices)

Chelsea Gloeckner

But have you ever done a Google search for “easy meal prep”?

Holy moly, the results are endless and overwhelming, and I get MAJOR decision paralysis.

You know, when there’s way too many options and you don’t know where to start or what to choose...so you don’t?

And when you’re spending your precious time looking up healthy recipes and easy meal prep…

• How do you know what’s good?

• What’s delicious and nourishing?

• What’s healthy?

• What’s balanced?

• What’s going to give you energy?

• What will help you feel great?

• What’s actually going to be easy and not a time-consuming hassle?

Healthy eating and meal prep can be quick and easy.

But not if you have to spend your time:

• Searching for recipes on your own

• Planning your week of meals

• Shopping for all of the ingredients

• Trying to make recipes that require you to spend 3-4 hours prepping for a full week of meals

• Trying to figure out on your own how to make “easy meal prep” and healthy eating easy, week in and week out

5 Time-Saving Tricks to Make Your Life Easier (& Healthier) + FREE BONUS GUIDE

5 Time-Saving Tricks to Make Your Life Easier (& Healthier) + FREE BONUS GUIDE

Chelsea Gloeckner

One of the biggest, most common struggles with eating healthy is time.

Finding the time to plan, prep, cook, and eat the way you’d like can be challenging.

After all, you’re busy.

You work long hours.

You’re juggling a lot of responsibilities.

Throw in a newborn or a crazy toddler (or two!) in the mix, and it’s no wonder you feel short on time and energy.

But you CAN eat in a way that gives you energy and makes you feel great, without you needing to sacrifice any more of your time.

Here are my top 5 time-saving tricks to help make your life easier, simpler, more balanced, and healthier:

Is Self-Care a Daily Routine for You? Forms of Self-Love + Valentine’s Day Recipes

Is Self-Care a Daily Routine for You? Forms of Self-Love + Valentine’s Day Recipes

Chelsea Gloeckner

Every year, Matthew and I avoid going out on Valentine’s Day like the plague (or like coronavirus…)

The crowds, the decision fatigue around choosing a “romantic” restaurant, the prix fix menus…it all became a little too much for us.

So we created our own tradition of curling up by the fire with a warming and comforting dinner and good conversation. And this year, an episode of This is Us.

But whether you celebrate with your loved one, your friends, or spend it at home with much-needed R&R, Valentine’s Day is also about self-love and self-care.

VIDEO | One Key Strategy You Can Implement Today to Achieve Your Goals + FREE Checklist

VIDEO | One Key Strategy You Can Implement Today to Achieve Your Goals + FREE Checklist

Chelsea Gloeckner

Do you ever struggle with NOT getting your goals done for the day?

You know, like snoozing the alarm in the AM instead of working out like you said you wanted to do?

Oh my friend, you are not alone!

Today I'm sharing with you one strategy that will help you get closer to your goals and help you hold yourself accountable :)

And want to sleep better so you can get up at 4:45 AM to win the day and crush your goals, too?

Then, grab your free checklist on the Top 10 Tips to Sleep Better Tonight: http://bit.ly/sleep-checklist-victae

The Secret to Losing Weight...While You Sleep | + FREE Checklist on the Top 10 Tips for Better Sleep Tonight |

The Secret to Losing Weight...While You Sleep | + FREE Checklist on the Top 10 Tips for Better Sleep Tonight |

Chelsea Gloeckner

Have you noticed that you’ve gained a few pounds lately?

But you’re not sure why?

You’re eating healthy most of the time…

You’re working like a boss…

You’re even working out a few times per week…

So, what gives?

There might be an explanation to slow and steady weight gain that you’ll be surprised by:

You’re getting less than 7 hours per sleep.

Yeah, but who isn’t??

It turns out that poor sleep is a major contributor to weight gain.

Lack of adequate sleep (7-9 hours) puts you at a 55% greater risk of obesity!

That lack of sleep causes:

·        Your brain to crave high-calorie foods

·        A spike in cortisol (remember that stress hormone…link to article)

·        Your body to store fat

·        A decrease in your ability to process carbs (and therefore you store more fat)

·        Your metabolism to drop

·        An increase in cravings

Oh yes, that’s why you’re seriously craving sweets, and snacking like crazy after dinner!

And there’s fascinating research out there on this, like this one study, which followed 16 adults for 2 weeks in the inpatient setting, and deprived them of adequate sleep for 5 days.

You should know that “deprived” meant 5 hours of sleep per night for 5 days…

Sound like a typical work week to you?

In just those 5 days, the adults gained almost 2 lbs!

They ate more carbs, fat, and more calories in general after dinner.

When you’re tired, you simply eat more food.

And if that lack of sleep is chronic (hello, work like, family life, social life), the weight creeps on slowly and steadily.

Want better sleep?  And want it now?

I’ve created a checklist for you with my top tips that you can implement TODAY to get better sleep TONIGHT!

You can download your free checklist for the Top 10 Tips for Better Sleep Tonight here.

Mother's Day Recipe Roundup! 15 Favorites to Celebrate Mom + FREE Cheatsheet

Mother's Day Recipe Roundup! 15 Favorites to Celebrate Mom + FREE Cheatsheet

Chelsea Gloeckner

I love celebrating Mother’s Day, because I’m one of the lucky ones who has a mom as her best friend!

My mom is selfless, generous, and incredibly supportive- and she happens to be the best cook I know 😉

So in honor of my mom and her amazing cooking, I’ve rounded up my favorite Mother’s Day recipes that you can make for breakfast, brunch, a luncheon, a special dinner, or even dessert!

Why these recipes?

·        Can be whipped up quickly

·        Not many ingredients

·        Many can be made in advance

·        Saves you stress and gives you more time with your mom on Mother’s Day

What will you make for your mom this Mother’s Day?

5 Quick Hacks to Reach Your Goals + FREE Printable

5 Quick Hacks to Reach Your Goals + FREE Printable

Chelsea Gloeckner

If you’ve set a New Year’s Resolution, you’re probably doing well with it so far!

At this point, you’re feeling motivated and excited about your goals and any changes you’ve made to your daily habits so far.

If you look back at previous years, did you keep your resolutions for the whole year?

If not, what month did you stop?

Most people don’t keep their resolutions for more than a few weeks- why is that??

Because the systems are not in place to make the new habit easy and rewarding.

So the question then becomes, how do you make the new habit and resolution easy and rewarding? 

Back in November, I decided I wanted to make daily exercise a habit for the rest of 2018.

I set a goal to exercise for 20-30 minutes per day.

So how have I done?  

I’ve exercised every day for 6 weeks, only missing a total of 3 days.  And I’ve carried this daily habit into 2019.

How was I successful in creating a daily exercise habit?

  1. I identified why I made the goal (exercise makes me feel good)

  2. I tracked my progress (checking it off the calendar and using Habit Bull felt incredibly satisfying)

  3. I found an accountability partner (well, hundreds of partners…I announced my goal to my email list and social media tribe)

  4. I posted everyday that I completed my exercise (this checked the boxes of both tracking and accountability)

  5. I never missed twice (when creating a habit, don’t break your momentum! If you miss a day, start again the next)

Your Action Step: Download and fill out this guide to make your goals a success! 

Work with Me

 You’re motivated to live a healthy, full life.  I’m here to help.

Are you a hardworking professional or active person who wants to feel healthier?

Do you have trouble with knowing how and what to eat to feel your best? 

Do you struggle with making time for yourself to be healthy?

Could you use expert nutrition guidance and an accountability partner?

I help people motivated to live a healthy lifestyle, but who don’t want to spend tons of time, effort, and overwhelm making that happen. 

My clients are super inspired to feel their best but haven’t been able to find a way of eating that works best for their schedule and how they want to feel.

If you’re ready to eat in a way that works for you, learn quick meals and snacks that actually keep you satisfied and feeling great, or even small tweaks you can make right now without overhauling your eating habits, I can help you get there. 

Click to learn about my Optimal Healthy Eating Package here!  It may be just what you’ve been looking for 😊 

How I'm Staying Healthy this Holiday & FREE Healthy Holiday Guide

How I'm Staying Healthy this Holiday & FREE Healthy Holiday Guide

Chelsea Gloeckner

The holiday season can be stressful and hectic, filled with temptations to overindulge.  Overdoing it during the holidays leaves us feeling sluggish, bloated, and tired.

And when we try to avoid holiday weight gain, we often end up bingeing and feeling guilty.

Sound familiar?

I made it my mission for myself to feel healthy, happy, strong, and fit this holiday season.

So to help myself (and YOU), I created the Healthy Holiday Guide.

It’s the the ultimate self-care workbook to take you from overindulgence and guilt to energy, balance, joy, and improved well-being.

It’s loaded with tips, recipes, and prompts to get yourself thinking, planning, and acting on your health goals for this season.

You can grab it here >> Healthy Holiday Guide

And as we approach the shortest day of the year next week, I wanted to share with you a 5 BONUS tips for motivating all of us to live a healthy and active life this winter:

1.  Buy a Class Pack

Last winter, I kept myself motivated to workout in the cold, dark mornings by buying a spin class pack.  This year, I bought a hot yoga class pack! 

Trust me, you’ll be motivated to workout if you’ve put money behind it 😊