Britt Maughan RD Nutrition

Love love love 🖤

We need more love
More compassion
More connection
More patience
More kindness
More gratitude

Does anyone else find some of their most present moments happen while driving? I think it's because you're forced to put distraction to the side. Forced to focus on the road. Forced to be with yourself.

It's also a time I listen to the news. Listening to the stories of sadness, loss, and pain happening right now is crushing. It makes so many things feel so insignificant.

All I could do was cry.

And all I could think about was love.

It's all that matters.

How lucky I am to be here.

How lucky I am to have so much love in my life. And how much I want to share it.

🖤

I am here.

The image to the left was this morning at 182, the image on the right was nearly 2 years ago at 165.

I've been in a funk this whole year, dealing with some level of gut dysfunction, insulin resistance, gallbladder issues, & an umbilical hernia. It's thrown me off. I'm not building or losing, just stagnant.

I've neglected to take any progress pictures for my coach for most of this year because it was frustrating. It would kick off a negative thought cycle of where I should be compared to where I used to be, and where I wanted to be...

But it's so important to just be honest with yourself. Let go of the ego and just mark that point in time and say...

"I AM HERE"

Whether it's progress photos, a benchmark workout, or a marathon - you have to start somewhere.

Maybe you're starting from scratch, maybe you just had a baby, or maybe you're healing from an injury or setback.

Marking this point in time - right here, right now, gives you the opportunity to look at yourself in the future and say...

"I WAS there"


*Huge love & thanks to my coaches for reminding me of this! 🫶

100% certain people would be happier if they spent more time outside.

Took the extra 5 minutes I had before kid pickup to walk, and
passed this gorgeous tree.

These leaves were just too tempting...

And like the neighborhood weirdo, I rolled around in the leaves (and took a selfie. Lol).

I felt an instant sense of calmness and peace. A rush of serotonin.

And, just like sunrises and sunsets, it's 100% free. ✨

🍁🍂

"There's a sunrise and a sunset every single day, and they're absolutely free. Don't miss so many of them".
- Jo Walton

💙💜❤️🧡💛

Get jacked starter pack....

Ok, so maybe you aren't trying to get jacked 🤣 But chances are, if you're looking to be "stronger", "leaner", or "fit"- you need to build muscle.

Aesthetics aside - lean body mass (aka muscle) is so important for overall health & longevity. It increases metabolic rate, improves insulin resistance, & helps strengthen your bones.

A few things to focus on to get you started:

EAT PROTEIN - Get all essential amino acids through plant & animal sources. Aim for .8-1g/lb of body weight.

LIFT HEAVY - focusing on the major lifts first (squat, deadlift, overhead press, bench press etc). All of these can be done with dumbbells or barbells. A great place to start is 3 sets, at 8-12 reps. Aiming for a weight that only leaves about 2-3 reps until failure at the end of each set.

PROGRESSIVE OVERLOAD: progression = building = gains! If you stick with the same weights, your body will simply adapt. Track your weights and increase them over the course of your training program.

REST - Rest days are essential for muscle building & recovery. You should still eat well on these days too!

CONSISTENCY - no surprise here. To see physical change, you'll need to commit to a consistent program. I recommend 3-4 days / week depending on the client.

PATIENCE - If you're a newbie - you're lucky, you'll see changes happen faster than a seasoned lifter. But if you've been at it for a while, building muscle takes more time. 🫠

Get after it and get those gains! 💪

If nothing else, I've got my strength 🖤

This year has been so tricky with gut stuff, abdominal wall stuff, back stuff and now gallbladder stuff, and it's created its own unique challenges.

I've had to shift gears a bit. Go through multiple rounds of elimination protocols in my food, flushes, gut protocols, antibiotics, etc.

And it's been hard. Not gonna lie, I'm not the best client. Severe restriction is hard for me. And honestly, I avoid it with clients when possible, bc it's just not sustainable.

Dieting is one thing, but eliminating food groups, FODMAP, autoimmune paleo, keto, etc - can be difficult, no matter who you are.

While food and compliance has had its ups and downs - The ONE thing I've maintained through all of this is TRAINING.

It's this one commitment to myself - to be strong - that I refuse to let go of.

I'm so glad I've spent time building that foundation (of both habit and literal muscle) to help me get through the harder times. And even if my gut is a mess, or food is off, or mindset is rough - I still feel strong. 🖤

Huge love to my team that's helped me get through this year. They know what I'm talking about... We are still working through the s**t, but hey, at least I'm still strong 😜

"On some levels everything is precious. If it doesn't seem that way, paying more attention can make it seem that way".

Woke up this morning excited to run. It's been such an incredible way to start my day. Something about working my body, sweating, feeling tired....

It clears the clutter. Makes room for things that are more important, exhausts the worries and anxieties. Allows me to feel more gratitude, be more aware, be more present.

Movement is medicine, just like food is medicine. This is where we need to start. This is where we find health and healing.

Having gratitude for our bodies, feeding them well, moving them often, resting them when it's time to rest.

🖤

Growing pains...

This was my second trail race nearly 15 years ago, I was new to running, & I was in love. I had no clue what I was doing, didn't know how to train, & was honestly winging it half the time.

Maybe my memory is bad - but I don't remember any aches or pains, or rough recovery days, I just did it & enjoyed the process.

While I'm training smarter now - I understand race fueling, hydration, & recovery - my body is NOT the same as it used to be. 

I was talking to about feeling achy - how could a simple 10k make me feel so damn achy - when before, I could show up half hung over, run a half marathon and have zero issues. Ha!

Well..... a lot has happened in 15 years! Having three babies for starters. lol. 

Then he reminded me that growing pains, & that initial "ache" that you feel means that you've pushed into a new level of strength & durability. 

And you only have to feel it once at that level (at least until the next push!) And I'll continue to improve speed & efficiency, as my body continually adapts to training.  

All of this to say - growing pains are a good thing - in all aspects of our lives. 

We know this, but sometimes we need a reminder.

Bring it on 🤘

You don't need a coach when everything is going great, you need a coach when it isn't.

Sometimes the hardest phases aren't dieting phases - they are maintenance or building phases.

And sometimes during a diet phase - you have to pivot to a maintenance phase (like I did this year).

Bottom line - accountability is the hardest when s**t hits the fan.

Don't wait until everything is perfect... Don't wait until the kids are in school... Don't wait until travelling slows down...

Your body needs you NOW - when things are hard, your schedule is a mess, & you're stressed at work.

It doesn't mean it's time to lose weight, or change everything, or start a crazy challenge...

Sometimes the best thing you can do is just maintain where you're at, focus on quality foods, get solid sleep, and just stay afloat.

Don't wait. Do it now. 🖤