I was honored to be interviewed by BOLD Journey in July 2023. Catch the full article here!
Recent Press: Feature in "Canvas Rebel" Magazine
I had the joy of being interviewed by Canvas Rebel in July 2022. Read the full article here!
PeriFitFoodie & Pals: January 2023 Group Coaching
Introducing: PeriFitFoodie & Pals!
Join me in January 2023 for a special challenge edition of Group Coaching, where you can work to improve your Meals, Movement, and Mindset, with your bestie by your side.
PROGRAM: 8-week nutrition and fitness program - in a virtual group setting - with weekly meetings, lessons, group chat, and accountability
DATE: Jan 10 - March 7, 2023
PARTNER UP: Invite your bestie, your brother, your mom, or your spouse to join you! Your partner can be any gender and age (18+), and they can live anywhere in the US (doesn't have to be in the same city/state as you)
BE REWARDED: Each week, you'll earn points for daily and weekly habits - all for a chance to win prizes and additional coaching
MEETINGS: Virtual, weekly meetings will most likely be held on Tuesday or Wednesday evenings at 6pm MST (7pm CST, 8pm EST, 5pm PST)
WHAT TO EXPECT: Throughout our 8 weeks together, you'll learn valuable tools and strategies to improve your Meals, Movement and Mindset. Whether your goals are to lose body fat, tone/tighten up, gain strength, learn how to more efficiently grocery shop and cook, increase confidence, gain weight/muscle, or increase energy levels, we'll make it happen! Through a science-driven and sustainable approach, we'll improve your relationship with food, implement an exercise program that actually works, and say goodbye to diet culture for good (no more yo-yo dieting!). You can expect group discussion, live journaling, trivia, group activities, challenges, and more!
Voyage Denver Feature
Voyage Denver recently featured PeriFitFoodie in their Denver Inspiring Stories!
Check out the full article here!
Homemade Bone Broth Recipe (Chicken Broth)
Want to learn how to make a quick and easy homemade bone broth recipe, using a rotisserie chicken and some vegetable scraps? Grab your crockpot and "get to cookin'" this simple bone broth recipe!
CLICK HERE TO LEARN HOW TO MAKE IT ON INSTAGRAM
(OR WATCH IT BELOW ON YOUTUBE!)
Homemade Shrimp Spring Rolls with Peanut Sauce
Watch this clip for a quick view into my homemade Shrimp Spring Rolls with homemade Peanut sauce (mine was almond butter sauce, but who’s paying attention to those small details...😝). I filmed this while leading a cooking demo for a client (yes, you can hire me to help you feel more confident in the kitchen)!
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I hope this inspires you to try something new! And if you need help getting started, you know where to find me!
Who Do You Want To Show Up As?
If you don’t like where you are, move. You’re not a tree.🌲
If you aren’t growing, you’re stagnant.👎🏽
If you’re watering dead leaves, stop, then rake that shit away.🍁
If you’re complaining about a problem without also providing a solution, it’s called whining.💩
If you’ve fallen down more than others, know that you’re stronger than those who haven’t fallen at all.🚲
If you’re worried about the people who aren’t happy with you, stop. They probably aren’t happy with themselves either.🙄
If you haven’t started because you’re worried you won’t be great, you’re right. You can’t be great unless you start.✅
If you set the bridge on fire and you’re watching it burn, okay... sometimes you get the best light from watching a burning bridge.🔥
If your excuses are taking over, it means you’re not ready yet.❌
If you’re going back to the same well to drink water, and it’s continually empty, find another well.💧
If you’re putting in the work but aren’t seeing the results, you’re doing something wrong.🙈
ASK YOURSELF... are you ready for your 2.0 bad self? You ready to take it up a notch? You ready to finally show up for yourself? To honor your needs, desires, and worth?
When YOU show up for YOURSELF, and honor YOUR needs and what you’re looking for in life, romance, career, fitness, etc... everything else will fall into place.💫
💥2.0 LET’s GO BABY!💥You know where to find me!
How to Build a Smarter Meal: Eating Healthy
Gone are the days when eating all the food groups during each meal helped you reach your goals. Calories, protein intake, and food sources all affect the way you feel, your energy levels, and whether or not you reach your fitness goals. Luckily, I have a few tips to help you build SMARTER meals in your future.⬇️
1️⃣PROTEIN PROTEIN PROTEIN
We hear it all the time, but protein really DOES keep you fuller longer, and protein really DOES build and sustain your muscle. Each meal should have 20-40 grams of protein (depending on your gender, height, weight, and goals), which means you should always consider how you can add even more protein to your plate (because the majority of us don't reach those numbers). Overall, it's best to stick with LEAN PROTEIN sources, such as boneless/skinless chicken breast, shrimp, ground turkey, tofu, egg whites, etc.🍳🍗🍤
2️⃣HIGH VOLUME, LOW MACROS/CALORIES
This is key key key. We want to focus on BIG meals that take up a lot of room in our stomachs, without adding all the calories. The majority of your plate should be lower-carb veggie sources such as mushrooms, bell peppers, broccoli, leafy greens, okra, zucchini, etc. Limit starchy veggies, like potatoes and corn, to one serving per meal. Fill your plate, eat up, but do it SMARTER.🥗
3️⃣LOW FAT
Fats are amazing for our brains and hormones, but they have more than DOUBLE the amount of calories when compared to protein and carbs. That means fats needs to be the LOWEST category when building your plate. Choose one fat source per meal. For instance, if you want butter on your sweet potato, skip the ground beef and cheese in your taco and opt for ground turkey and no cheese. If you're having salmon for dinner, choose a lower-fat salad dressing or opt for lemon juice. Remember, it's all about choices.
Overall, we all want to enjoy eating, but I hope these tips help you eat SMARTER, while still enjoying the foods you love.
WATCH MY VIDEO TIPS ON IGTV HERE
OR ON YOUTUBE HERE
Until next time,
XOXO Peri
Going After What You Want: How to Take a Step Forward
If you don’t go after what you want, you’ll never have it.
If you don’t ask, the answer will always be unknown.
If you don’t step forward, you’ll continue to be in the EXACT. SAME. SPOT.
So ask yourself: What’s stopping you?
If you don’t go after what you want, you’ll never have it.
Why aren’t you going after what you want? Is it money or time? If so, can you give up something in order to get what you want? Can you *not* go out one night or make more meals at home in order to afford that *thing* you’ve been wanting to invest in? Can you spend more time with your kids during “homework” time so that you all can both study and spend time together at the same time?
If you don’t ask, the answer will always be unknown.
If you’re not asking for that *one thing* you want (maybe a promotion or a raise), ask yourself “why not?” Do you fear rejection if you were to get an answer that you didn’t want? And if you do get an answer you weren’t hoping for, how can you cope? Who do you have on stand-by to help you through that experience?
If you don’t step forward, you’ll continue to be in the EXACT. SAME. SPOT.
If you haven’t stepped forward, started that workout regimen, or reached out to your therapist, nutritionist (ahem, cough cough) or started your New Year’s resolutions (yes, I said STARTED), why not? And don’t say it’s lack of motivation. Motivation doesn’t exist. Action does. Can you take action, and show up and DO IT ANYWAY, regardless of whether or not you feel like it? Do you think that if you did, you would thank yourself in a few months?
Intentional living means living with purpose, with a vision, and with execution. Go after what you want. Make it happen. And if you can’t do it alone, ask for help. Hire an expert. Get the accountability partner you need and just DO THE DAMN THING.
Until next time,
XoXo Peri
Achieving Your Goals: Stop with the Excuses
A REALLY good quote reads : “Do the best you can do, until you know better. Then when you know better, do better.”
Many of us make goals, set New Year’s resolutions, and/or make manifestation boards. Many of us spend so much time wanting something, dreaming of something, hoping for something to happen, and maybe even waiting on a magic pill to transform us.
But how many of you are actually DOING the things you need to in order to make them happen? Are you showing up and putting in the work, even when it gets hard? Or are you slacking on your goals, and only doing things when you feel like it? If it’s the latter, ask yourself WHY.
This is YOUR life. What do you want it to be? What do you want it to look like? More importantly, what do you want it to FEEL like?
Some tips for succeeding in reaching your goals:
Identify Your Goal: State it. What do you want?
Define the Reality: What is happening right now surrounding your goals? What is going on in your current situation? What is the reality of where you are right now?
Outline Your Options: Usually, what’s currently happening isn’t working very well, otherwise, you wouldn’t be here. Write out some options you have for getting you closer to your goals. What steps can you take? What can you do to get yourself that much closer?
Choose the Way Forward: So, what’s it going to be? Which route do you want to try first? Can you do a few things simultaneously?
We all want something — it’s just a matter of how badly you want it.
Until next time,
XoXo Peri