The number one question we receive ALL the time being a nutrition coach - Can I still drink?

We get it yall! You want to find the balance between healthy and happy hour…marathonas and margaritas…wellness and wine nights…you get the picture. This conversation is for the babe who is ready for answers and wants to understand how alcohol affects your body and what this means FOR YOU and YOUR GOALS. So we are sharing the good, the bad, and the ugly truth about alcohol. Oh don't worry because once you reach your goal…there is a way to be snatched and social! So fill up your glass and take a sip, because were getting real.

THE GOOD - 

1. Its FUN!  Favorite Happy hour stories
2. We’ve all heard red wine is good for your heart because it has antioxidants … but is that true?

THE BAD- 

1. Alcohol has no nutritional value to the body  
2. It stops fat burn 
3. NEGATIVE RIPPLE EFFECTS such as  hangovers/brain fog - poor eating choices (pizza, jimmy johns, sweets) - bad sleep

THE UGLY TRUTH-

1. YOUR SPECIFIC goal will dictate how much // how little you “can” drink within your week. Unfortunately, the more you drink, the slower you will reach your goals because alcohol creates this nasty ripple effect on the body … prevents fat burn, increases brain fog, lack of energy from poor sleep, and chances of eating shitty foods. Anyone who tells you differently is lying. 
2. You cannot have a dirty martini every night and then wonder why your jeans are feeling tight…put down the martini and grab a sparkling water AT LEAST for majority of your week!! 
3. General rule of thumb WE LIVE BY, Cut drinking down to 1-2 nights (if that) per week when working towards a goal (depends on person) 

HOW TO STAY SNATCHED AND SOCIAL - 

1. Protein is queen 
2. Low calories drinks 
3. Water between every drink 
4. Sweat the next day 

STUDIES/ARTICLES/JOURNALS for show notes:

EFFECTS OF MODERATE ALCOHOL CONSUMPTION AND COGNITIVE FUNCTION IN WOMEN (70-85 YRS OLD)

Slide show: Add antioxidants to your diet - Mayo Clinic

https://www.researchgate.net/publication/9051780_Alcohol_and_food_intake

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6099584/

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We are THRILLED to have our sweet friend Quicny Burgess as a guest on the show today!! Quincy is a Health & wellness coach, motivational speaker and the QUEEN of Confidence. Not to mention… funny & real as hell so we thought she would be the perfect addition to our podcast.  Join us today as we chat with your ultimate hype girl sharing how to find your own confidence AND keep it! 

Follow her on social media @thequincycollective and join her FREE CONFIDENCE WEEK SEMINAR after Christmas! Click here to sign up for free! https://view.flodesk.com/pages/6397781595fbf0e5176f60e6

Connect with Natalie & Lindsey:
IG: https://www.instagram.com/findyourforma/

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

Android: https://client.everfit.io/d/android/2597

So today, we are going to chat with Natalie on exactly what and how she went beyond her motivation and became so disciplined to not just participate and compete in something like this (which is a huge feat in itself), but to actually TAKE HOME THE CROWN!!!! As Natalie shares how she shifted her  MINDSET, we hope it will help you start to understand what needs to happen in order to turn your resolution for 2023 into long-term, sustainable changes!!!

Bodybuilding leagues: https://titanz.net/choose-bodybuilding-federation

OCB Bikini Guidelines: https://ocbonline.com/guidelines-bikini.php

Cleveland Clinic: https://healthybrains.org/brain-facts/#:~:text=BRAIN%20FACT%3A%20Every%20day%20your%20brain%20processes%20about%2070%2C000%20thoughts.

Connect with Natalie & Lindsey:
IG: https://www.instagram.com/findyourforma/

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

Android: https://client.everfit.io/d/android/2597

This week's episode is a "Fast Forma" where we clarify, de-bunk, or share information about food, fitness, or focus within 10 minutes or less! 

Connect with Natalie & Lindsey:

IG: https://www.instagram.com/findyourforma/

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

Android: https://client.everfit.io/d/android/2597

Dairy is probably one of the most misunderstood food groups. Diary can be health-promoting, but there are a lot of questionable claims out there, which is why Lindsey & Natalie bring light to the SCIENCE behind it all. 

In this episode, they review:

• The advantages and disadvantages of dairy
• The different types of dairy and what that means for a consumer
• What dairy “light” means

Research discussed: New England Journal of Medicine

As they state throughout the episode, dairy comes in multiple forms. Their mission is to make sure you are armed with the right information & you’re not lumping it all together so that you can make a more educated choice in what you are consuming as a whole when it comes to dairy. It’s not a question of if dairy is good or bad…it’s more about what kind and if it’s right for YOU. 

Connect with Natalie & Lindsey:

IG: https://www.instagram.com/findyourforma/

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

Android: https://client.everfit.io/d/android/2597

Connect with Natalie & Lindsey:

IG: https://www.instagram.com/findyourforma/

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

Android: https://client.everfit.io/d/android/2597

From being vegan and paleo to following the Whole 30, Low Carb, or Atkins diet, there are a million different ways that are promoted as the number one diet to follow.  We totally understand how overwhelming this can be and the real issue is that so many people are constantly forcing themselves into a specific dietary approach that really doesn’t suit their lifestyle.  We discuss why there is not a one diet fits all approach and what you need to do to find success in your diet. 

In this episode, we cover:

• What is a successful diet? 
• How certain food affects your body 
• The relationship between food and energy
• Why you have to like the diet 
• Having convenient and consistent diets 
• The importance of whole foods 
• Energy expenditure and protein 

Connect with Natalie & Lindsey:

IG: https://www.instagram.com/findyourforma/

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

Android: https://client.everfit.io/d/android/2597

This is million dollar question that has been asked countless of times.  What’s more important - diet or exercise? The topic does divide some people but we want to approach it from an information and research perspective because it’s important. With global obesity on the rise, now is the time to really focus on getting healthy. 

During our conversation, we discuss the idea of BMI and being overweight, how lack of education and lifestyle choices around wellness contributes to higher obesity rates, the importance of fueling and moving your body, and where to start on your wellness journey. 

In this episode, we cover:

• What is BMI?
• Education and lifestyle choices around fitness and nutrition 
• Do we focus on diet or exercise?
• The magic of fueling and moving your body
• Where to start on your wellness journey

Connect with Natalie & Lindsey:

IG: https://www.instagram.com/findyourforma/

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

Android: https://client.everfit.io/d/android/2597

Welcome to the Find Your Forma Podcast. We are Natalie and Lindsey, who traded our respective professional dance and Wall Street careers to pursue our passion in the health and fitness industry. This podcast is all about ditching the diet industry BS and finding a formula that works for you! In the very first episode, we talk about our own careers before becoming health and professional experts, how we met and what made us pursue our passion for health and wellness. 

In this episode, we cover:

• Get to know Lindsey
• How Lindsey got into Wall Street  
• Get to know Natalie 
• Natalie’s experience with her dance career
• How we met 
• Turning towards health and nutrition 
• What to expect from the podcast

Connect with Natalie & Lindsey:

IG: https://www.instagram.com/findyourforma/

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

Android: https://client.everfit.io/d/android/2597

Have you ever wondered what the hell is real and what is actually true when it comes to health and nutrition? Is dairy really that bad, what about carbs? Should we all be fasting? Everyone is different, right? Yeah, it’s super confusing out there…which is why Natalie and Lindsey have created the podcast called, Find Your Forma. 

These two certified nutrition coaches and fitness trainers are on a mission to “de-bunk” the health and wellness myths by sharing evidenced-based research to help you navigate through the diet industry bullshit. Any and everything within fitness, nutrition and mindset will be covered, along with some special guest appearances to shake things up and hear different perspectives. Oh and don't worry, these conversations will be easy to follow as Nat and Linds will be giving you the uncensored, relatable cliff notes version of the truth behind the diet industry lies. After all, they are just like you, and they can’t wait to share what they have learned to find sustainable success in their weight-loss journey. So listen up friends, and let's find what works for YOU!

Connect with us: https://www.instagram.com/findyourforma/

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

Android: https://client.everfit.io/d/android/2597