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Monday 8am - 6pm Tuesday 8am - 6pm Wednesday 8am - 6pm Thursday 8am - 6pm Friday 8am - 6pm

Noell Yanik, 210 Rockmont Drive, Fort Mill, SC (2026)

07/06/2023

Coconut Cilantro Red snapper, Argentinian shrimp 🔸soy parmesan sweet potatoes 🔸 roasted asparagus.

I find it’s easier to keep it fresh while on vacation. We do a mix of wild caught fish from the market, burgers & tacos for dinner & we eat out at least once (there are a lot fresh food restaurants here in Hilton head 🙌🏻).

🏖️Beach Snacks
🔸Chopped veggies
🔸avocado (easy to cut & eat with spoon on the beach)
🔸my husband loves pimento cheese so we’ve got that around too
🔸🍎 & chopped🍍
🔸siete & 🥨 chips are also great for dipping
🔸🧂 n vinegar almonds are a family favorite
🔸dates
🔸nilla wafers can’t be left out (although I do mainly leave them out of my diet- the ingredients are a no go for where I’m at in my gut healing journey)
🔸roasted Turkey, wickels pickles & basil sandwiches (Costco has a compliant option for turkey meat! Check out the middle slides & you’ll see a picture),
🔸salmon salad (mayo, lemon, japeleno & celery mixed with wild caught canned salmon)
🔸splindrift & other fun non alcoholic drinks (see one of my favorites in the slides)

*This is primarily what you’ll see in our coolers at the beach. It’s all about balance. 80/20 everyday.

My weakness is chocolate but I’m more inclined to over indulge at home then here on vacation because the heat & being in the sun all day causes me to flare up enough as it is. Adding too many sweets or breads along with long beach days is a bad combo for me. I also choose not to drink although I may have a drink if I’m feeling it that day. It’s just that right when I start sipping I can usually feel my mouth swell & I get upper digestive unrest so… it typically is a no go for me.

It’s taken me a long time to get to a place where I’ve detached from food as a source of fun and while I DO find pleasure in eating I just don’t put as much emphasis on it. My pleasure is mainly found in being in my body & connecting with the people around me too. Beautiful food that fuels, heals & wakes me up is just a bonus ⭐️

I hope this helps as so many of us are vacationing right now! Let me know if you have any questions or want me to explain more about the food & vacationing philosophy I share in my training & with my clients in the comments 👇🏻.

xx

11/27/2022

Tis the season for distractions & falling out of our routines however your body mass can be maintained through it all. Here’s a quick, 3 point rundown on HOW…

1. Drink more water. Every body is different when it comes to H2O needs however all of us need more water in the dryer, colder seasons.
Around this time of year I try to get almost 1 gallon in daily. Hard to do! But it works for keeping energy high & bloat low when I can’t make all my workouts & when I can’t custom tailor all my food too.
Play around with your water consumption to figure out what your needs are and from there the trick is to BE CONSISTENT of course. Then you’ll get the benefits I listed above.

2. Pull bhandas up & in all throughout the day. That’s yoga talk for, engage your core- low belly pulled up & in with pelvic floor drawn up as well. This creates the bhanda lock & when it’s tight you can move functionally in all directions without risking injury.
I use this trick while I’m traveling - especially while driving or flying - bc it helps keep my spine erect & it improves blood flow to my legs as well.
What you might like best about it is that it sculpts your abs without moving at all!! This requires focus but it’s worth it. Try it!

3. Do rounds of push ups, squats & sit ups when you can. 3 rounds of 10 for each move will do OR 3min consecutive squats is somewhat killer & can make even advanced exercisers sore.
Sometimes I even grab a kitchen towel & use it as a slider for knee tucks. Getting out for a 20-15min run is a great idea too.

Every ounce of movement makes a difference so use your spare time wisely & choose to get it in. Even 5-10min will pump fresh oxygen to your muscles & brain which revitalizes your whole body! And while it likely won’t get you muscular gains… it will help you maintain what you’ve built & it’ll also serve as a pick me up! And who can say no to one of those?! 😅

Take care everyone & Happy Holidays

11/12/2022

Blue spirulina taking my yogurt from ordinary to inspiring & photo worthy. 📸😍 The raspberry chia frozen treats are helping with the overall look & taste too!! Here’s the breakdown of what I put together for today’s mid-day snack which is high in protein, probiotics & nutrients too …

Greek yogurt
Collagen
Blue spirunella
Blueberries
Pieces of frozen Raspberry, chia seed & Maple syrup. (Just combine these ingredients & place about 2tbsp dollops on parchment paper then freeze- they are so good!)

Protein: 35g

Im spending the weekend studying advanced anatomy & it’s nice to re-visit this subject that I love so much… ❤️The Body❤️🦵👣🫀🫁🦴

I’ll never know enough.

I’m almost 15 years into studying the body, not just through text & trainings but through you guys… the bodies of the people I train 💚 and I’m still uncovering more about the intricacies of proper movement & how to help people recover & maintain the health of their bones, joints, connective tissues & muscles.

The goal is to live life in bodies that feel easy & effortless to be in so that we can do… whatever we want! Travel, walk with a friend, put away our own groceries, run after our kids or not throw out our backs when getting out of the car. It’s about freedom! And a we can all do something to improve the state of our body and gain more of that freedom.

Take care today.
Line your body up properly.
Move slowly & with control.
Connect.
And show that masterpiece which is your one & only body some love!

10/31/2022

In my program we set a 25g added sugar content max per day.

That comes to 175g max per week (7x25g=175g) which means we’ve all got wriggle room to have extra on some days & balance it out with less on others.

If you want really want some candy tonight (and only have it if you really want it- consider skipping it & holding out for something that really is satisfying) then take these sugar grams into account & use the rest of the week to balance out what ate.

Other ways you can help your body stabilize blood sugar are…
1. Movement- Stay on your feet & literally move that sugar through your system so it’s used as fuel.
2. Apple c***r vinegar has been proven to stabilize blood sugar when taken before or after you eat. 1tbsp will do the trick.
3. Add protein & fiber to your meals! For reference- In my program we’ve got a 35g minimum for fiber & most people get over 100g protein daily.

Lastly, no mindless snacking tonight!

Eat nothing.
Taste everything.

Enjoy the evening everyone!!

10/23/2022

Make it a game! How many nutrients & colors can you add to your meals?

Filling your diet with assorted foods has a lot of benefits like combating oxidative stress, reducing inflammation & therefore helping to ease the discomfort of auto immune disease.

Creating diverse gut microbiome (which impacts our immunity) also comes to play here. In one study it was concluded that the strongest influence on the microbiome is the diversity and composition of the diet- more than geographical location or type of diet like if you are a vegetarian, carnivore & vegan.

Also avoiding the development of food allergies is important to point out. In another study researchers found that food diversity lowered the chances of developing food allergies & intolerances- especially in babies age 6mos-1 year (hello parents!!).

Have fun with the reality that we thrive off of variety in our diets by following my favorite, simple & effective, daily rule of thumb to …

🌈eat the rainbow🌈

And like I mentioned before… make a game out of it for yourself!! For me- that motivates & makes everything more fun.

Other than that the only thing to do is your food fully. Here’s to eating & living well. Have a great night guys!

References:
1. Cambridge “Human gut microbiota: does diet matter?”
2. FOOD, DRUG, INSECT STING ALLERGY, AND ANAPHYLAXIS| VOLUME 133, ISSUE 2, P511-519

10/05/2022

Leftover chicken parm, radicchio & spinach with onion, parsley & cucumber. Roasted Brussels sprouts for the kiddos (microwaved then tossed in a pan with evoo & salt). Home fries from red potatoes with salt & pepper along with an always necessary lemon & avocado.

It’s all UBCPlus compliant, has properly balanced macro nutrients (40-50% protein, 20-25% complex carbs & 25-30% fat) plus the foods here represent almost all colors of the rainbow. This is nourishment for a family who lives on the fly!

If you’re struggling to get whole food meals on the table during the week then use these tips…

💛 Your environment matters when it comes to success here. Keep fresh foods on hand at all times (potatoes, berries, greens (2-3 kinds), bananas, apples, cucumbers, carrots) and use them before they go bad.
💚Buy frozen veggies so you can easily throw them in the microwave.
💙Buy meat in bulk 1x a month so you always have something on hand.
🖤Crockpot meals are never going out of style so set that thing up in the morning & voila you’ll have dinner that night.
💜Rinse berries in baking soda & vinegar & dry before storing in fridge so they last longer and are an easy grab n go snack.
💛Roast/bake nut mixes with any combo of spices on Sunday’s & store in freezer for another easy grab in for snack… I love them paired with an apple.
❤️Make extra meat each time you cook so it can be used for the next day’s lunch or dinner.

09/09/2022

I’ve been teaching the concept of eating the 🌈 for about 7yrs and since then it has become a trendy phrase. And I am happy to see it gaining popularity! It’s an important rule of thumb to follow because you can get the -majority of- nutrients your body needs through fresh foods. Each color represents different vitamins & nutrients so making sure you eat all colors of the 🌈 throughout the day is an easy & considerate way to fuel your body properly.

Here’s a more detailed list of what you’re getting from each color…

❤️High in antioxidants (vitC) and red-food carotenoids (astaxanthin and lycopene), anti-inflammatory properties & immune system modulation
🧡 Cartenoids, vitC, vitB, calcium & iron. They assist in endocrine-regulating activities, and play a role in fertility by supporting processes like ovulation.
💛 Rich in fibers to support a complex microbiome and assist in maintaining gastrointestinal health through gastric motility and/or digestive secretions.
💚 High in a variety of nutrients for cardiovascular health, such as vitamin K, folate, magnesium, potassium, and dietary nitrates.
💙💜Polyphenol-rich foods to assist with learning, memory, and mood (flavonoids, procyanidins (monomeric and oligomeric form), flavonols (kaempferol, quercetin, and myricetin), phenolic acids (mainly hydroxycinnamic acids)

Fresh food has all the power we need to change our bodies, guys! Do your part by making eating the 🌈 a daily game. I promise your body & clear thinking mind will thank you for the effort!!

09/05/2022

Its a cozy, rainy morning, I just woke up (it’s 9 o’clock) & it feels so good to be rested. He slept in too! Which is rare.

What’s more important than diet & exercise is sleep. It affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health. It’s what allows our bodies to rebuild on a cellular level & flush out what’s no longer needed so we feel clear, fresh & charged back up again.

Want to really see the fruits of your daytime labor? By that I mean the results from your time spent in the gym & cleaning up your diet too, then I recommend stepping up your sleep hygiene.

😴4 things that’ll change your sleep game are😴
1. Wearing an eye mask. Crazy how blocking out all light allows the subconscious to rest.
2. Not eating 3hrs before bed.
3. Not over or under-exerting in workouts (tricky & I dont always get it right)
4. Setting the thermostat to 70. Research says the magic number is 68. But my bod says 70.

Have a wonderful holiday everyone!

09/03/2022

Cinnamon, oats & collagen with nut butter, bananas & blueberries. All macros present, potent nutrients & cinnamon for a digestive kick. All of it creating a wholesome start to this holiday weekend. Hope you all are having a lovely morning ☀️

08/05/2022

🎉Join us beginning Sunday, August 28-Saturday Oct 22nd for an 8week, results driven program that’ll get you losing weight & making the internal transformation necessary to keep it off long term.

💸It’s only $400! ($200 for each 4 week session)

⭐️Dm me if you want in.

Here’s more …

THE WORK
I call the first 4 weeks THE WORK. It’s an elimination style diet that includes fasting to give clients an opportunity to eventually become fat adapted. There are weekly live chats on eating to support your metabolism, hormones, uncovering food sensitivities, breathing & meditations for high level mind-body connection, stress relief & more.

THE PARTY
The second 4 weeks is THE PARTY. This is where the fun & freedom comes in. I’ll help you customize your diet & from there I’ll teach you how to eat intuitively. That means you’ll be learning how to master your emotions so that over eating, emotional eating or responding to life with food! can become a thing of the past. You’ll start identifying how hungry you’d like to be before each meal & how satisfied you’d like to feel after you eat too. The major shift happens when we go through the practices of getting comfortable with uncomfortable feelings & I have a specific process to guide you through it.

You’ll spend 8weeks mastering the skill of knowing your daily caloric need based on how you FEEL. You’ll also get to know exactly what foods fuel your body & which ones absolutely don’t. You’ll know how long you need to fast, how to eat when traveling, with friends, family… all of it. You’ll learn how to fuel yourself in all circumstances. This yields true confidence & I LOVE watching you guys rise up.

Noell Yanik

07/06/2023

11/27/2022

11/12/2022

10/31/2022

10/23/2022

10/05/2022

09/09/2022

09/05/2022

09/03/2022

08/05/2022

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Monday	8am - 6pm
Tuesday	8am - 6pm
Wednesday	8am - 6pm
Thursday	8am - 6pm
Friday	8am - 6pm