http://audragreen01.wixsite.com/audragreenfit

Audra Green, Oklahoma City, OK (2026)

05/17/2023

Oh just baking some things over here 🖤

03/07/2023

Sis, that sugar addiction isn’t cute anymore 👀

Do you have a sugar addiction? Do you literally crave sweets or can you not go a day without something sweet? And I don’t mean sweets like fruit. I mean sweets like you can’t go a day without candy or a sugar filled soda.

I get addicted to sugar easily and I feel out of control when it comes to being around sweets. Some days it would turn into a full on binge and I wouldn’t be able to stop it. Feeling that out of control just sucks.

I have found the best ways to kick my sugar addiction is by quitting cold turkey. Simply just taking it out of my diet for a while allows me better control around sweets.

I have tried limiting my intake and that has personally failed me. But, making sure I’m fully hydrated and properly nourished helps tremendously with kicking my sugar habits.

Having a natural sweet tooth, doesn’t = doom when it comes to your diet. It just means getting a little creative and incorporating naturally sweet foods into your daily nutrition instead of candy. Being properly nourished will also help with ditching those cravings.

Fun fact: if you crave chocolate, you might be deficient in magnesium.

What’s your favorite hack to ditch the sugar addictions when they hit?

03/06/2023

Hey sister, you know you don’t have to p*e your pants during lifts right? 👀

What this comes down to is improper pressure management with your lifts.

Whether you are using a belt or no belt, proper pressure management is key in not p*eing your pants with those heavy lifts.

Kegels are not always the answer to this. I always start people off with learning diaphragmatic breathing and learning to properly activate their deep core. Once you get diaphragmatic breathing and proper deep core activation down, we move to movement patterns.
❌Are you allowing a “butt wink” at the bottom of your deadlift or squat
❌Are you bearing down as you lift the weight back up instead of pulling up and in?

There are a lot of factors to pelvic floor function with lifting mechanics. Starting with the basics will give you a strong foundation to help make your lifts p*e free.

DM me “stop p*eing” to get a free training for diaphragmatic breathing.

03/01/2023

Coaches have coaches too 🖤

Sure, I can build my own workouts, but when you have someone on the outside and on your team pushing you to work on your weaknesses, it will level up your results that much faster.

I hired my first coach in 2017 and I hired my last coach in 2020. I’ve almost been working with my current coach for 3 years and I cannot believe how much growth we have gone through together.

She helped me get through binge eating, she helped me prep for my 1st wellness show, and she has helped navigate me through hormone health and coming off of birth control.

Finding a coach who is a friend and someone who will lead you and inspire you to become your best self is the best quality in my opinion. Find someone who cliques with you and someone who is a team with you, not just a boss.

Hiring a coach will just skyrocket your success by:
🔥keeping you accountable
🔥finding a program that works for you
🔥and pushing you to be your best self.

There’s so much more to a coach/client relationship than just telling you what you should do. There’s a team working for 1 goal and that goal is your success.

So what’s holding you back from finding yourself a coach??

DM me “Coach” to see if you and I might be the best fit for 1:1 coaching ✌🏻

02/28/2023

Making small switches to whole foods is not as hard as you think it is…

I used to live the IIFYM lifestyle. I used to basically binge eat oreos and still hit my macro goals for the day.

But, guess what… It made me feel like absolute s**t.

Then, I went the complete opposite direction and ate the same “clean” things every single day, and I fell into the habit of a programmed binge eating. I could not skip my “cheat meal” and if I did, I was a grumpy ass hole.

When I found a balance of enjoying and fueling my body with foods I enjoy, I found foods that make me feel good and not turn me into a starving ass hole.

I learned what daily staples worked for me and my lifestyle. Finding daily staples you enjoy will help with cravings and keep variety in your diet. Variety is important because different foods have different nutrients. And, our bodies need different nutrients to thrive.

Instead of ditching all foods at once, try changing 1 meal or 1 item for a healthier version. For example, instead of a normal flour tortilla, opt for a whole wheat tortilla or instead of sugary cereal in the morning, opt for a bowl of oatmeal with your favorite toppings in it.

Switching gears toward an 80/20 lifestyle with focusing on consuming whole nutrient dense foods has helped me not only with satiation, but also energy levels through long work days.

🛟 Save this post for your next shopping trip!

02/08/2023

The secret to eating enough protein daily! 🤯

125 grams of protein a day may seem quite daunting if you aren’t used to eating protein with every meal, but I promise you, it’s easier than it sounds. ✌🏻

The main goal is to have adequate protein amounts with each meal of your day, starting at breakfast. Since I eat about 4 meals a day, I break my protein goal of 125 grams into ¼ at each meal. That would be about 31 grams of protein at each meal.

Breaking protein up throughout your day will not only help keep you satiated, but it will also be way easier to eat protein instead of eating 100 grams in 1 sitting. Besides, your body can only absorb about 30ish grams per meal anyway. 🤓

I suggest downloading myFitnessPal when you are learning to eat adequate amounts of protein. This will help you figure out how much protein that is right for your body at each meal.

The 1st day of eating enough protein will feel hard, and you will feel a lot fuller, but once you get the hang of it and your body gets use to having adequate protein intake, you will start noticing less afternoon crashes and start making those muscle gains you’ve been working so hard in the gym for! 💪🏻

DM me “macros” if you want more info on how to reach your personal protein goals!

02/06/2023

If you p*e your pants when you deadlift, read this. 👀

Are you using your lifting belt for every single exercise? Or, are you using it specifically for heavy lifts or PRs?

This is something I have been researching in my journey to being a Pelvic Health PTA. I came across a very interesting study that found when people are weight lifting, it is found that once the pelvic floor is constantly over stretched, it will not return to a prior resting tone. This study found that these individuals with symptoms of prolapse and urinary incontinence, had a more difficult time with rehabbing their pelvic floor.

Don’t let this scare you! I want you to be aware that the overuse of a weight lifting belt will put your pelvic floor under too much pressure.

So I suggest learning to activate your deepest core muscle (Transverse abdominis. AKA: the TrA). This will help you lift for a longer period of your life without p*eing your pants on those heavy lifts.

As a pelvic health PTA and a lifter with a history of powerlifting, I wish I would have been taught earlier that using a lifting belt for every lift is not good for my pelvic floor. Now, I use a lifting belt with only my heaviest lifts. The rest of the time, I am focusing on adequate TrA activation.

I don’t think my pelvic floor has been happier and I no longer feel like I’m going to p*e my pants with PR’s!

Disclaimer** Please seek out a certified Pelvic Health Professional if you have pelvic pain, prolapse symptoms, or incontinence. This is only information, as I am not your healthcare provider.

Shoot me a DM if you want a mini training on how to properly activate your TrA and not rely so much on that weight lifting belt of yours!

02/02/2023

How are those new year resolutions going for you sister? 👀

It’s officially February 1st and I’m checking in on you and your goals! Are you still going strong? Or, are you trending back to your previous habits?

If you’re still going strong, “KEEP GOING!” 👏🏻

If you’re trending back to your previous habits, then let's figure out how to support you. 👀

Let’s ask some questions:
✅Are you tracking your progress?
✅Do you have a plan?
✅Do you have accountability?

Tracking your progress will show you what’s going on. About 95% of the time, you won't see progress until you get about 2-3 months into your journey, and after 1 month without seeing the progress you want to see, it gets annoying. You’ve put in all this work and you don’t see any changes, but in reality you are changing, you just can’t see it yet. I suggest taking weekly photos to see this progress, or tracking your weights in the gym to see how much stronger you’ve gotten over the past month. Progress is not linear, it is up and down, so seeing this progress will help keep you disciplined on not motivated days.

Having a plan will take the guesswork out of what you need to do daily. Following a plan will make it easier to not have to make decisions and it will give you less decisions to make on days you are feeling tired and unmotivated.

Having someone keeping you accountable to your goals is a game changer when it comes to days that you don’t feel 100%. I always recommend not picking your BFF or partner to keep you accountable, because they love you and want you to be comfortable. When you invest in a coach, your coach is your friend and your teammate, but she won't take your s**t. She knows you have potential and will push you as much as you need to be pushed to reach your goals.

Drop an emoji below describing how your new year goals are going for you at this point! Mine is in the comments!

02/01/2023

How to start seed cycling 🌱

I started seed cycling this past August, and I’m never not going to do it. I went off hormonal BC officially 1 year ago, and I was experiencing hormonal acne around my period and It would clear up for a week, then come back. I also experienced all the PMS symptoms, from sore AF breasts to mood swings, to bloating, and the list goes on and on. 🤯

My doctor told me this was normal. But, I know better. So, I started to research and discuss with my coach best ways to naturally support my body. This is how I found seed cycling.

This is how you do it:
1. Find yourself a cycle tracker (I personally use the Flo app).
2. Start tracking your cycle. I had remembered the date of my last period, so I was able to backtrack a little.
3. Once you find where you are at in your cycle, this might have to wait until you start your period next if you aren’t sure of your regularity.

The 1st day of your period is known as the start of the Follicular phase. During this phase you want to support Estrogen. Estrogen boosting seeds are flax seeds and pumpkin seeds.

Then, depending on your cycle and how long it is, you will have potential ovulation days with just tracking with the app, this is about 14ish days in, at that point your body will then switch to the Luteal phase. During this phase you want to support Progesterone. Progesterone boosting seeds are Sesame seeds and Sunflower seeds.

Once you figure out where you are at in your cycle, add 1 Tbs of seeds from which ever phase of your cycle you are currently in, to your daily nutrition. I personally love to add seeds to my oats in the morning. It mixes up really well and adds a little crunch to the day.

This did not help with my weight fluctuations, but this did help with reducing my hormonal acne and my PMS symptoms. I highly recommend seed cycling to anyone who has a period. It has just improved the way I experience my cycle.

DM me “Seeds” if you want to learn more about seed cycling!

01/16/2023

IIFYM fueled the fire to my chronic migraines 😵‍💫

When my fitness journey started, I thought it was cool that I could lose weight and still eat like s**t. But, I soon realized how crappy that still made me feel.

Dealing with migraines a lot of my adult life, I learned about things called “trigger foods”. These are foods that could set off a migraine.

In my healing journey I found that eating a crap ton of sugar fueled the fire of my migraines. But, once I figured out that getting the right nutrients and eating whole foods made me feel good, I ditched that IIFYM mentality and started to fill my day with foods that would fuel my body.

Sure, I always recommend, If you are craving something, go ahead and have a serving, but not 5. Moderation is key when it comes to treats.

Oreos are delicious, yes, but they are high in sugar vs. the vitamins and minerals your body needs. If you can’t eat 2-3 without going “oops I ate the whole sleeve in 1 sitting”, that’s a sign we need to chat 👀

Gone are the days of feeling like crap just to meet your weight goals. And in, are the days of feeling good and knowing that little treats won't throw you into a full binge session that leaves you feeling like crap.

Raise your hand ✋🏻 if you are ready to break up with IIFYM!

Audra Green

05/17/2023

03/07/2023

03/06/2023

03/01/2023

02/28/2023

02/08/2023

02/06/2023

02/02/2023

02/01/2023

01/16/2023

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