Your go-to blog for anti-diet, body neutral, wellness based content.

Finding Balance: Why Small Steps Lead to Big Changes in Nutrition

Do you ever want to start a new diet but have no clue how you're going to maintain the impossible routine? When it comes to improving your nutrition, the idea of overhauling your entire diet overnight can feel overwhelming—and it’s not realistic for most of us. The truth is, lasting change doesn’t come from extremes; it comes from balance and small, sustainable steps.

The Power of Small Changes

Let's start small, incorporating even one little adjustment into your routine, like drinking an extra glass of water or adding just one serving of vegetables to dinner, can make a huge difference. Over time, these small habits build a foundation for a healthier lifestyle. The key is to make changes you can stick to — not just for a few weeks, but for life.

Balance Over Perfection

Focusing on small changes can help you feel more accomplished and confident and able to actually take on new tasks where in diet culture they often promote rigid plans that focus on cutting out entire food groups or labeling foods as “good” or “bad.” This approach can lead to feelings of guilt, frustration, and failure causing you to give up completely. The answer for long term success? Aim for balance.

• Love carbs? Keep them! Work with your coach to find ways to incorporate them into your meals in a way that feels healthy and sustainable without derailing your goals.

• Craving chocolate? HONOR that craving rather than denying yourself and bingeing later.

By embracing all foods in a way that feels manageable and aligned with your goals, you’re creating a lifestyle you can maintain without feeling restricted. Life is too short to give up what you love, and food is a part of the joy we are lucky to experience.

Why Working with a Coach Matters

A knowledgeable and supportive nutrition coach can help you navigate the confusion of trendy diets and conflicting advice. They’ll listen to your unique needs and create a plan that fits your life, not the other way around. Everyone is unique and has their own obstacles, goals and needs, which is why your traditional cookie cutter diets might not be working for you. At Wild Wellness Rebellion you get:

• Personalized guidance: A nutrition coach will consider your schedule, preferences, and health goals.

• Ongoing support: They’ll help you celebrate wins, troubleshoot setbacks, and make adjustments along the way.

• Evidence-based advice: You’ll receive recommendations backed by science—not fads.

Long-Term Results Start with Today

Achieving long-term results doesn’t mean transforming your life overnight. It means finding the courage to take one small step today and another tomorrow. With balance, patience, and the right support system, you’ll be surprised by how far you can go. Wild Wellness Rebellion is here to help you combat what we’ve been taught and carve out your own unique path to happiness and success.

Ready to start your journey? Schedule a consultation with Shadi today to see how her intuitive eating program can help you reach your goals.

Remember, the best changes are the ones you can keep.

Why Does Building Muscle and Using Good Form Really Matter?

Let’s talk about something that can truly change your life: building muscle. It’s not just about looking strong; it’s about feeling strong, moving better, and staying healthier for the long haul. But here’s the thing—how you work on building those muscles matters just as much as the results. That’s where proper form comes in. Think of it as your secret weapon to staying safe and making the most out of every workout. Ready to learn why muscle and form are a match made in fitness heaven? Let’s break it down.

Why Building Muscle Is a Game-Changer

1. Everyday Superpowers: Imagine carrying groceries, running after your kids, or climbing stairs without a second thought. Strong muscles make daily tasks easier and help protect your joints from wear and tear.

2. Boost Your Burn: Did you know muscle burns more calories than fat, even when you’re just chilling? More muscle means a naturally faster metabolism. Yes, please!

3. Stay Strong as You Age: Building muscle isn’t just for now—it’s for your future. Strength training helps keep your bones strong and improves balance, which is super important as you get older.

4. Feel-Good Vibes: Working out isn’t just good for your body—it’s great for your mind. Strength training releases those happy hormones (hello, endorphins!) and gives you a confidence boost when you see what your body can do.

Why Good Form Is Everything

Let’s be real: no one wants to get hurt at the gym. That’s why nailing your form is a must. It’s not about looking perfect; it’s about moving safely and effectively. Here’s why form should be your BFF:

1. Stay Injury-Free: Bad form can mess with your joints and muscles, leading to pain or injuries. Good form keeps everything in check, so you can work out with confidence.

2. Work Smarter, Not Harder: Proper form targets the right muscles, so you’re not wasting time or energy. It’s all about quality over quantity.

3. Crush Your Goals: Want to lift heavier or do more reps? Good form is your ticket to getting stronger without hitting a plateau or burning out.

4. Keep It Going: When you move correctly, you set yourself up for long-term success. It’s like building a house on a solid foundation—everything just works better.

Tips for Safe and Effective Muscle Building

1. Start Small: No need to be a hero right away. Get comfy with the movements using light weights or just your body weight before leveling up.

2. Master the Basics: Exercises like squats, deadlifts, and push-ups are classics for a reason. Learn them well, and you’ll have a solid base for everything else.

3. Mirror Check: Catch yourself in the act! A mirror can help you spot anything that looks off and fix it on the fly.

4. Engage That Core: Think of your core as your body’s anchor. Keeping it tight helps you stay stable and in control during every move.

5. Take It Slow: Progress is awesome, but rushing it isn’t. Give your body time to adjust and grow stronger without overdoing it.

6. Ask for Help: Trainers aren’t just for pros. They can show you the ropes, correct your form, and help you crush your goals faster and safer.

Let’s Wrap It Up

Building muscle is like giving your body a gift that keeps on giving. It’s about feeling strong, moving with ease, and staying healthy for years to come. But don’t forget: the way you train matters just as much as what you’re training for. Prioritizing good form means you’ll get stronger without the setbacks, so every rep takes you closer to your goals. Now go grab those weights, find your groove, and start building a stronger, healthier you. You’ve got this!

Food Freedom: Nourishing Your Relationship with Food

We’ve all been there: dieting, restricting, and feeling trapped in a cycle of guilt and shame over our food choices. The truth is, your relationship with food is just as important as what you eat. Nourishing this relationship is the first step towards achieving true food freedom—where you can enjoy eating without stress or fear. Let’s talk about how we can work on healing this relationship and finding balance.

Why Does Our Relationship with Food Matter?

Your relationship with food is about more than just choosing what’s on your plate—it’s about how you think, feel, and act around food. For many, it’s shaped by past experiences, cultural beliefs, and societal pressures. If your relationship with food is built on restriction or guilt, it can lead to unhealthy patterns like overeating, undereating, or emotional eating.

True food freedom means being able to eat what you enjoy, without obsession or feelings of guilt. It’s about listening to your body, honoring its needs, and finding peace in your choices.

1. Start with Mindful Eating

Mindful eating is the practice of slowing down and paying attention to how food makes you feel, both physically and emotionally. When you eat with intention, you’re more likely to tune into your body’s hunger and fullness cues and make choices that truly satisfy you.

How it Helps:
Mindful eating helps you break free from restrictive dieting and patterns of overeating. It’s about eating for nourishment, not punishment. It also helps reduce emotional eating by fostering a deeper connection with your body.

2. Let Go of Dieting and Perfectionism

Dieting may feel like a solution, but it often leads to the same old cycle of restriction, binging, and guilt. Food freedom comes from letting go of the idea that you need to eat “perfectly” all the time. Instead of focusing on restrictions, focus on balance.

How it Helps:
Letting go of the pressure to always be "perfect" with food opens up space for a healthier relationship with what you eat. When you’re not constantly thinking about what you can or can’t eat, it’s easier to listen to what your body really wants.

3. Work Through Emotional Eating

It’s natural to seek comfort from food when you’re stressed or emotional. But when food becomes your only coping mechanism, it can disrupt your connection with your body and your ability to trust yourself around food.

How it Helps:
Working through emotional eating involves finding new ways to cope with your feelings. Whether it’s journaling, exercising, or talking to a friend, there are other ways to process emotions that don’t involve food. By developing healthy coping strategies, you can improve your relationship with food and regain control.

4. Practice Self-Compassion

You’re not going to be perfect—and that’s okay. Practicing self-compassion when you overeat or make choices that don’t align with your health goals is crucial to healing your relationship with food. Instead of beating yourself up, show yourself kindness and understanding.

How it Helps:
Self-compassion helps you stop the cycle of guilt and shame. It allows you to view food as something to enjoy, not something to feel bad about. By treating yourself with more kindness, you’ll build a healthier relationship with food over time.

5. Embrace Balance Over Perfection

Food freedom is about balance, not restriction. It’s about giving yourself permission to enjoy the foods you love while also nourishing your body with the nutrients it needs. Rather than looking at food in terms of “good” or “bad,” embrace the idea that all foods can fit into a healthy, balanced life.

How it Helps:
When you embrace balance, you’re no longer fighting with food. You can have your cake and eat it too—literally—without guilt. By shifting your mindset, you’ll be able to enjoy a variety of foods that nourish both your body and your soul.

Conclusion: It’s a Journey, Not a Destination

Healing your relationship with food is a journey, not something that happens overnight. It takes time, patience, and a lot of self-compassion. But by focusing on nourishing your body, letting go of dieting rules, and practicing balance, you can create a healthy and sustainable relationship with food.

Remember, food freedom isn’t about eating whatever you want, whenever you want—it’s about finding peace with your choices, honoring your body, and giving yourself permission to enjoy food without guilt.

If you’re ready to make peace with food and nourish your body in a sustainable way, let’s work together to build a healthier relationship with food. You deserve it!