michelleyates's From Instagram📸 Collection on LTK

From Instagram📸

By michelleyates

Shop the looks you see on my Instagram posts!

Sometimes I actually look like I might be a business owner 😂

#LTKFindsUnder100 #LTKPetite

I often find that people have an all-or-nothing mentality when it comes to exercise.

Either you are in the gym for 1hr/day, or “it doesn’t count”.

This couldn’t be farther from the truth.

All it takes is 30 mins/day of moderately intense aerobic activity (like walking!) to reduce risk of disease(s) and promote health.

Every small increase of physical activity has health benefits - there is no minimum 🙌🏻🙌🏻

As a WFH/SAHM, I personally am at a huge risk of a sedentary lifestyle.

I’ve learned that every little bit I can get myself to move counts.

Nutrition is not all-or-nothing, and neither is movement.

Get moving my friends!

(If you still need a walking pad, comment “Sneaky Steps” and I’ll send over a link to the ones I use)

PMID: 30458482, 30418471
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#walkingpad #walkingwhileworking #sedentary #sedentarylifestyle #activelife #walking #walkingaround #bookstagram #bookish #coffeeandbooks #allthebooks #movietime🎬

Thank you to every woman who has allowed me to help.

You make every single minute of the blood, sweat, and tears I’ve poured into my career worth it.

Yates Nutrition celebrates 5 years at the end of this month, and it’s been the most rewarding job I could have ever asked for.

Getting to help you find freedom from binge eating (with a 96% success rate!!!!!), food guilt, and body image distress is a dream come true.

Alright. Time to go clean my shower now. Turns out, it’s pretty gross. 🚿 🧽

By the way if you want to explore letting me help you heal your relationship with food, comment “unchained” and I’ll send more info 🫶🏼
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#bingeeatinghelp #healthconscious #avacadotoast #dietitianapproved #sportsnutritionist #dietsdontwork #nutritiontip #registereddietitian #healthytips #balancedeating #fitnessmeals #nontoxiclifestyle #ketofriendly #exerciseroutine #healthysnacking #healthymindbodysoul #momlifebestlife

With all the love in the world:

🧁 You’re not addicted to sugar, you’re just using it to cope with hard feelings.

📱 95% percent of the people you’re following on Instagram are giving you terrible advice.

📆 If you’re always “starting over Monday”, the plan isn’t working and it’s too unrealistic.

🍔 Using “cheat days” tells me you’re in a relationship with food that you should probably breakup with.

✅❌ Labeling food as “good” or “bad” tells me you might be using food to feel in control.

💰🔥 Yes, you have wasted a lot of money on things that were a sc@m. I’m so sorry.

🧼 Trying to live “non-toxic” says that you’ve been influenced by the internet to micromanage things that don’t need to be. That’s okay, I can help with that.

👩🏻‍❤️‍👨🏻Your parents probably are a big reason you’re struggling with food. They tried their best, they just didn’t know better.

📝 Tracking everything you eat is probably why you can’t stop thinking about food.

🪞 No one will be around your body more than you. You might want to start working on being okay with it.

Do any of these surprise you?

Might do a part 2 cause I’ve got more lol. Lmk if you’d like that.

IB: @keelinmurphy.rd who had a great post 🥰
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#bingerecovery #emotionaleatingsupport #lifestylechanges #nutritionfirst #registereddietitian #fitnessgoals #fitnessfun #eatwholefoods #gyminspiration #nutritionist #fatlossgoals #holisticnutritionist #fitnesstransformations #eattherainbow #whole30breakfast #fueledbyfat #eatbetternotless #nutritiousanddelicious #leanandgreen #fitfoodie #nutritioncoaching

Why?

Because we wash fruits and veggies before eating them to get harmful bacteria (and pesticide residue) off.

And we never question if they’re still good for us after washing, do we?

You know what else removes harmful bacteria and maintains the beneficial nutrients?

Pasteurizing milk.

Anyone telling you it “ruins the milk” and it’s better “in its natural state” has either been manipulated and lied to, or is manipulating and lying to YOU.

Pointing out cognitive dissonance is essential to avoid harmful all-or-nothing thinking.

Let me know if you try this out 😉
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#rawmilk #organicfoods #organic #pasteurization #milk #dairy #dairyfoods

The FULL name. Lmk how that convo goes 🤣

And if you’re following people who say you shouldn’t eat foods with ingredients you can’t pronounce, you’re gonna want to unfollow them immediately. It’s one of the dumbest “nutrition tips” I’ve ever heard.

I’ll list the “ingredients” or chemicals in a blueberry down below. 🫐 see if you can pronounce all of those 😉

For sensible nutrition advice that does NOT make you afraid of food, follow 👉🏼 @yatesnutrition

“Ingredients” or chemicals in a blueberry 🫐

AQUA (84%), SUGARS (10%) (FRUCTOSE (48%), GLUCOSE (40%), SUCROSE (2%)), FIBRE E460 (2.4%), AMINO ACIDS (<1%) (GLUTAMIC ACID (23%), ASPARTIC ACID (18%), LEUCINE (17%), ARGININE (8%), ALANINE (4%), VALINE (4%), GLYCINE (4%), PROLINE (4%), ISOLEUCINE (3%), SERINE (3%), THREONINE (3%), PHENYLALANINE (2%), LYSINE (2%), METHIONINE (2%), TYROSINE (1%), HISTIDINE (1%), CYSTINE (1%), TRYPTOPHAN (<1%)), FATTY ACIDS (<1%) (OMEGA-6 FATTY ACID: LINOLEIC ACID (30%), OMEGA-3 FATTY ACID:
LINOLENIC ACID (19%), OLEIC ACID (18%), PALMITIC ACID (6%), STEARIC ACID (2%), PALMITOLEIC ACID (<1%)), ASH (<1%), PHYTOSTEROLS, OXALIC ACID, E300, E306 (TOCOPHEROL), THIAMIN, COLOURS (E163a, E163b, E163e, E163f, E160a) FLAVOURS (ETHYL ETHANOATE, 3-METHYL BUTYRALDEHYDE,
2-METHYL BUTYRALDEHYDE, PENTANAL, METHYLBUTYRATE, OCTENE, HEXANAL, DECANAL, 3-CARENE, LIMONENE, STYRENE, NONANE, ETHYL 3-METHYLBUTANOATE, NON-1-ENE, HEXAN-2-ONE, HYDROXYLINALOOL, LINALOOL, TERPINYL ACETATE, CARYOPHYLLENE, ALPHA-TERPINEOL, ALPHA-TERPINENE, 1,8-CINEOLE, CITRAL, BENZALDEHYDE), METHYLPARABEN, 1510, E300, E440, E421 and FRESH AIR (E941, E948, E290)

Source: https://jameskennedymonash.wordpress.com/2014/01/11/bananablueberryegg-ingredients-posters-pdfs/
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#holisticnutritionist #fitnesstransformations #eattherainbow #whole30breakfast #fueledbyfat #eatbetternotless #nutritiousanddelicious #leanandgreen #fitfoodie #nutritioncoaching #healthconscious #healingfromtheinsideout #osfed #doingthisforme #tryingmybest #habitchange #tryingtobehealthy #edrecoverywarrior #newmomtips #dietculturedetox #dietculture #rfkjr #maha #makeamericahealthyagain #foodingredients

No, it’s not just you.

If you’ve eaten an entire meal in the car BEFORE dinner with your family…

and then pretended like it didn’t happen… you’re not alone 😔

You told yourself you wouldn’t.
You swore this time would be different.
But next thing you know, wrappers are hidden deep in the trash and your stomach is painfully full, again.

✨ You’re not lazy. You’re not broken. You’re not alone.

👇 I hear stories like this all the time from women I work with. If any of this sounds familiar…

💔 You feel completely out of control around food
🤐 You eat in secret and hide the “evidence”
😳 You’re too embarrassed to ever tell anyone, not even your partner
🤢 You feel stuffed, sick, and frustrated with yourself
🔁 You promise to “start over tomorrow,” but the cycle keeps repeating

Please know: this isn’t just a willpower issue.
This is binge eating — and there is a way out.

I’m a registered dietitian who specializes in binge eating, and I created a free mini course to help you understand why this happens and exactly what to do next.

🎯 comment (or DM) “QUIZ” and get ready to finally feel normal around food again.

You’re not the only one. And you don’t have to keep doing this alone. ❤️

👉🏼 and follow @yatesnutrition for more.

#bingeeatingrecovery #foodfreedomjourney #bingehelp #nourishedandfree

Not everyone will have a terrible experience counting calories. But I did.

For my perfectionistic-minded brain, it was a disaster.

The all-or-nothing mentality was almost unavoidable.

Ope, went over my calorie limit for the day? Guess I’ll just say “F it” 🤦🏻‍♀️

or go back in and re-adjust all the portions so I can convince myself that I actually DID stay within my calorie limit. 🤏🏻

Under my calorie limit? Baller. That means I can eat more food, even if I’m not hungry. 🛒

There’s a right way to approach calorie tracking. But there’s also a deeply, highly flawed way… and 90% of the time that’s how it ends up going.

If you’ve been burned 🔥 OR saved🙏🏻 by calorie counting, lmk in the comments. I want to hear about your experience!
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•  #myfitnesspal #chronometer #noom #caloriecount #caloriecounting #caloriecounter #1200calories

Trying your hardest to control yourself around food often has the opposite effect ⬇️

It’s not uncommon to find yourself:

❗️Eating “clean” and “healthy” foods all week but feeling out of control around food over the weekend.

❗️Staying within your calorie goal all day, then blowing it all and bingeing at night.

❗️Sticking to healthy foods when you’re at home or have pre-measured meals and snacks, but going crazy when you eat out or are in a situation where you can’t control what’s available.

I’m sorry to say, trying harder to control yourself (through calorie counting, only allowing yourself certain foods, keeping certain foods out of the house, etc.) is likely causing you to lose control around food in situations where everyone else seems to be fine 🫣

And I know you’re thinking “Okay well I end up losing control either way, so what am I supposed to do? Eat whatever I want and gain 100lbs?”

The answer to that is no - there IS a way to regain control over food that doesn’t involve restricting yourself OR allowing yourself to overeat.

🚨 It starts with uncovering the root of WHY you lose control in the first place. From there, you can begin rewiring your brain and adjusting your eating habits accordingly.

If you aren’t sure what the root of your overeating is, I have a great quiz that will tell you just that.

Comment “QUIZ” and I’ll send it over!

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#overeat #overeatingrecovery #overeating #overeatersanonymous #overeater #foodobsessed #foodobsession #foodaddiction #bingeeatingrecovery #bingeeatinghelp #registereddietitian

It’s a temple for worshipping God, not yourself.

I’m sick of this verse being taken out of context.

If I hear a Christian ‘coach’ say “yOuR bOdY iS a tEmpLe” one more time, I’m going to lose it.

What does the “your body is a temple” verse ACTUALLY say?

“Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.”
‭‭1 Corinthians‬ ‭6‬:‭19‬-‭20‬ ‭ESV‬‬

Translation:

It’s a temple for worshipping what the Lord has done for you. What Jesus’ body did for you. Not to worship yourself and your 6 pack abs.

Now if we want to talk about being a good STEWARD of what God created in His own image, then yeah I’m all about it.

But don’t twist what scripture says to try and convince people that worshiping muscles and protein is the Christian thing to do.

If you’re more worried about making it to the gym or hitting your macros than you are about making it to church, we have an issue.
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#bodyisatemple #womenofcrossfit #fitnessquote #fitnessquotesthatinspire #christiansofinstagram #christianwomeninbusiness #christianwomen #fitnesslife #fitnessforfun

“Clean your plate” mentality doing you dirty?

be sure to follow 👉🏼 @yatesnutrition for help with bingeing / overeating 🤍

Now look, I’m a parent. I get why parents do this. They want their kid to grow and be healthy.

But, here’s what I’ve heard time and time again from clients who were told this as kids:

It created a habit to finish everything in front of them… Even if they were full halfway through.

Eating becomes a mindless “check the box” rather than a mindful experience.

Overeating, emotional eating, and bingeing sky rocket. 🚀

It becomes really hard to just eat when you’re hungry, and stop when you’re full. You know… like a “normal” person.

This is one of the many ways we can end up with a difficult relationship with food. It’s not your fault, it’s just a learned behavior.

If you find yourself overeating a lot and you don’t know why, comment “quiz” and I’ll send over something that’ll help you get to the bottom of it ☺️🙌🏼🤍
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#cleanplate #cleanplateclub #cleanyourplate #finishyourplate #overeatinghelp #overeatersanonymous #emotionaleating #millennials #millennial #millennialmom

Okay but let’s talk about why this happens.

I definitely used to relate to this. I felt like I HAD to obsess, that it was just my cross to bear.

MY body won’t let me relax around food. Other people can eat what they want, but if I have a bite of dessert? I’ll gain ✨ 5 pounds ✨

I see now how that mentality set me up for all-or-nothing thinking.

It set me up to: eat “clean” all day, only to overeat at night because “well I’ll gain weight anyway. Might as well enjoy this”.

No wonder I wasn’t able to keep my weight steady — my eating was chaotic!

But we don’t usually realize that when we put those overeating episodes into a little box where we forget it ever happened.

Why does this happen to women so much more? Because we have IMMENSE pressure to be SKINNY. Overeating? Not allowed.

We are literally taught to hyper-fixate on our weight, our food, and what we look like.

Only after I zoomed out and saw the bigger picture did I see it: what I was believing about my body and food was actually HARMING me.

After THAT, I was able to be like my husband… eat what I want (a mix of food the makes me feel good and some fun foods as well), and not gain weight at the drop of a hat.

If you’re struggling with yo-yo dieting, bingeing, all or nothing thinking, and weight cycling - comment QUIZ to learn why YOU’RE overeating (and get started on a path to healing. ❤️‍🩹)
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#yoyodieting #wwblueplan #wwgreenplan #wwgoldmember #optavia #optaviaresults #intermittentfastingresults #intermittentfastingdiet #intermittentfasting #noom #noomnation #ketoconnect #couplesgoals❤️ #couplesthatlift #coupleswholift #fitcouples

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