In this episode of The Nourished Chat, host Bonnie welcomes special guest Ashley Johnson, head coach at Orange Theory Bothell, to discuss common questions that Orange Theory members have about nutrition.

1. How can vegetarians get more protein?

2. How many calories should you eat for weight loss?

3. How should your eating change when you're done losing weight and want to focus on building muscle?

Quotes from this episode:

"I have noticed it working with people that they actually are really hungry when they're increasing their food, and they're like, I don't understand. This makes no sense"

"people think intuitive eating should be intuitive, but Oreos and Cheetos don't grow on trees, do they?"

Find Ashley at @otfbothell on the gram

Guest Jason of Bileau Built and I delve into an often overlooked aspects of fitness and wellness: REST.

We provide valuable insights on the dangers of overtraining, dispel the myths surrounding celebrity workouts and diets, and emphasize the importance of proper nutrition for optimal performance.

Resting prevents injury, illness, and just getting plain burnt out with fitness! But it can be hard to put into practice.

Come join us for a balanced perspective to your lifelong fitness journey, and learn how to incorporate rest and recovery into your training plan

Find Jason at https://www.bileaubuilt.com/ or https://www.instagram.com/bileaubuilt/

Over 80% of people who maintain their weight loss for years eat breakfast every day. Meal conssistency is a huge portion of success!

But mornings can be hard - so you have to be prepared to succeed with quick and easy breakfasts. I'll give you all my favorite tips to make sure your day gets off to the best start!

Get the Eating on the Go Guide here: https://view.flodesk.com/pages/645d1f204df98f732d242344

Katie is a full time working mom of 4 kids under the age of 8, with the youngest being twins. When I first met Katie, she was newly post partum after her 2nd baby, and had gained 80 lbs in that pregnancy.

Even with working out religiously at Orangetheory, she gained more weight than she'd intended in the pregnancy, and was having a hard time losing it afterwards. Working together she lost the baby weight (and more) and she continued her nutrition coaching during her pregnancy with her twins.

See Katie's transformation ⁠⁠here⁠⁠

And ⁠⁠see our reviews⁠⁠ on what its like to have the support of an online nutrition coach!

Have you ever felt guilty or embarrassed because you can't quite stick to your nutrition goals? It's no different than signing up for a gym membership or having a running buddy; there's no shame in needing a little extra accountability and support. Today we focus on changing negative self-talk and recognizing that nutrition is not intuitive for most of us.

The reality is that eating is much harder than working out. We make numerous decisions about food every day, and food is often used as a coping mechanism. This means that changing our eating habits requires MORE support and education around nutrition. It is normal and healthy to seek support and help when trying to make any change or improvement. Making mistakes or having bad days with your eating is not a moral failing, as long as we learn from it and make changes.

Join Bonnie RD and special guest Jodie who is an Orangetheory coach and trainer certified with the United Endurance Sports Coaching Academy for valuable tips on how to fuel your body and stay hydrated during a long hike

When it comes to fueling for a hike, it's all about balance. Learn which foods to avoid and which ones to focus on, and how to make sure you're getting the most out of them.

Find Bonnie on instagram: https://www.instagram.com/bonnie.rd/

Find Jodie on instagram: https://www.instagram.com/jodiekay61/

Tina shares her inspiring journey so far losing 12 pounds in just six weeks with the Nourished Path, and shows that weight loss is still possible in your 50s. We talk about how important it is to add healthy foods instead of restricting whole food groups to create sustainable and enjoyable lifelong change.

With the support of coach Kendal, Tina learned how to make healthy choices when eating out and maintain her weight loss goals through small, manageable tweaks to her habits, all while eating more carbs than ever!

And see our reviews on what its like to have the support of an online nutrition coach!

What you eat plays a huge role in how effective your workouts are! But it can be very confusing and there's a lot of information out there. Do you need to slam a protein shake, like, immediately after your workout? Does it matter when or what you eat around your workout?

If you want more information - check out my blog post for more specific ideas on what to eat: https://www.thenourishedpath.com/blog/high-protein-pre-workout-snacks-from-rd

Are you feeling lost and overwhelmed trying to prioritize your health and wellness? Find out how Shawna and her family worked together to make healthy lifestyle changes, and how the program helped the whole family find balance between socializing and maintaining healthy habits.

"Honestly, the last couple of years, working in education and coming out of the pandemic, I just slowly just started to feel like I was just losing a little bit of myself and finding it really hard to prioritize things that I knew were important, like eating healthy, making sure I was exercising, and just focusing on myself."

Registered Dietitians Bonnie and Trisha explore the challenges of maintaining healthy eating habits during the indulgent summer season with practical tips and strategies for staying hydrated, incorporating veggies and protein into meals, reframing social events, involving kids in healthy eating, and planning ahead for events like wine festivals.

Discover on how to enjoy the summer while still prioritizing your health and wellbeing!