Coaching Nutricional en Barcelona & Online

Tu coach nutricional online

Hola! Soy Gillian, coach de nutrición y health coach. Vivo en Barcelona, y trabajo con mis clientes en formato online.

Podemos trabajar juntos para romper con las dietas de toda la vida, conectar con tu cuerpo y olvidar para siempre tu lucha contra la fuerza de voluntad.

Juntos lograremos resultados que perduren en el tiempo.

Contacta conmigo para una llamada de asesoramiento

Estás aquí por que quieres resultados… pero las dietas de siempre te han fallado.
Descarga las claves que necesitas para nunca tener que hacer dieta de nuevo.
👇👇👇

¡Quiero la guía!

Conoce mi filosofía de la nutrición

A día de hoy todos sabemos que una buena alimentación es imprescindible para la salud, pero con tanta información disponible sobre lo que ‘tienes’ que hacer, es complicado saber realmente lo que va a funcionar PARA TI.

Hay dos componentes importantes para poder gestionar una buena alimentación a largo plazo: CONCIENCIA y CONOCIMIENTO.

No hay una sola dieta que funcione para todo el mundo, y tu dieta debería ser flexible en el tiempo.

Nuestra evolución es contínua y es necesaria una alimentación que se adapte a tus necesidades y sobre todo que sea sostenible para tus gustos, estilo de vida y objetivos.

Trabajo con mis clientes para encontrar la mejor manera de alimentarse para realizar sus objetivos de cuerpo, salud y rendimiento… mientras a la vez aprenden cómo ser flexible y constante a largo plazo.

El problema con las dietas es que SÓLO se enfocan en la cantidad y calidad de lo que comes… pero la realidad es que la alimentación es más que sólo combustible. La comida es parte de nuestra cultura, nuestras relaciones y nuestras emociones… y es importante poder conectar el CUERPO y el CEREBRO para encontrar un estilo de comer que funciona para ti ahora y en el futuro.

Conmigo, aprenderás a comer platos que te encantan, de preparación fácil y delicioso. Aprenderás cómo prestar más atención a tus niveles de hambre y saciedad. Aprenderás que alimentos que ayudan a sentir genial, y cuales no tanto. Y TAMBIÉN aprenderás a encajar tu nutrición dentro de tu estilo de vida- conmigo, no vas a tener una lista de alimentos ‘buenos’ o ‘malos’, ninguna comida está prohibida, y NO EXISTE el concepto de ‘cheat meal’.

Solicita tu llamada de
asesoramiento ahora

¡No siempre he sido ‘fit’, ni tampoco llevo toda la vida comiendo de forma saludable. Lee mi historia aquí- aprende sobre mi camino, y por qué decidí formarme como coach nutricional.

Lee mis entradas en el blog:

Imagen y apariencia con Brenda Montserrat26/09/2020
Entrevista a Albert Macián de One Mile CrossFit22/09/2020
¿El azúcar está impidiendo tu progreso?04/08/2020
¿Cuánta proteína realmente necesitas?27/07/2020

Sígueme en Instagram

para consejos diarios de la nutrición y mentalidad, recetas y entrenos (¡y alguna foto de mi perrita!)

bitesizenutri

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🙋🏽‍♀️ Gillian
I’ll help you connect with your body, build healthier eating habits and stop yoyo dieting for good.
Escucha Radio Bite Size
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If you’re struggling to stay consistent in your $If you’re struggling to stay consistent in your nutrition, you might want to take a closer look at your priorities. {🇪🇸 en comentarios} ⁣ Maybe you say… ⁣ 🤔‘I really want to lose 5kg.’ But you aren’t making time to cook any of your own food. ⁣ 🤔‘I would like to stop snacking all the time.’ But you continue to keep chips and cookies at home. ⁣ 🤔‘I want to eat healthier.’ But your fridge and cupboards are empty. ⁣ 🤔‘I need to manage my stress better.’ But you’re up late at night on your phone checking emails.’ ⁣ When something is a priority for you, you make the time. Unfortunately, a big problem is that you might not feel like you DESERVE to prioritize yourself. Other things just seem more important. Family. Friends. Work. Partner. ⁣ Try shifting the perspective. 🤯 ⁣ When you prioritize yourself, taking care of everything and everyone else in your life gets easier. ⁣ You have more mental energy. More physical energy. Your body feels better. You sleep better. Making healthy food choices becomes easier. You have more self confidence. ⁣ How can you start prioritising yourself more? Share with me! __________________________________________________ #normalizenormalbodies #honormycurves #bodypositivity #bodykindness #bodyliberation #nutritioncoach #dothework #bitesizenutri #mejoratushábitos #respetatucuerpo #desarrollopersonal #prioridad #tiempoparami #autocuidado$

#32: Los contratiempos, los estoicos, y por que de

Whats the REAL reason you struggle to find peace w $Whats the REAL reason you struggle to find peace with food and your body? {🇪🇸 en comentarios} ⁣ Honestly, it has nothing to do with ‘if I just lose the last 5 pounds’ or ‘if I can just stay motivated on this diet’. ⁣ From a young age, habits and thoughts around food and you body have been programmed into you: 👉🏼You were forced to finish everything on your plate as a kid, and now you find it impossible to stop eating until your meal is finished.. even if it means eating too much. 👉🏼You dieted from a young age, and now you eat super quickly because secretly you're worried that at some point, the restrictions will come back. 👉🏼When you're stressed or sad, you find yourself craving the chocolate your parents would give you when you were good or stopped crying. 👉🏼You constantly heard your mom talk about how she hated her body from a young age, and now you find yourself looking in the mirror and pinching your fat, wishing it would disappear. 👉🏼No matter how much weight you lose or how good everyone tells you that you look, you continue to see yourself as the awkward/chubby/too skinny kid that you were in school. ⁣ 😢What sucks about all this? These memories are there forever. You can’t change them. ⁣ 🤩The good thing? You CAN change your CURRENT habits, thoughts and actions regarding your body and how you eat. ⁣ 🤷🏽‍♀️HOW? Well, start with Better Body Image. In 6 weeks, you will define the story you tell yourself about food and your body, learn how to change the habits you have created around self care and self talk, and create a completely different relationship with yourself. ⁣ ✌🏼Its not about WHAT you eat or look like… its about HOW you eat and see yourself. ⁣ To move forward, it helps to take a look back. ⁣ Questions about the program? Comment below, reach out to gillian@bitesize.es or simply send me an MD. __________________________________________________ #normalizenormalbodies #honormycurves #bodypositivity #bodykindness #bodyliberation #nutritioncoach #dothework #bitesizenutri #mejoratushábitos #respetatucuerpo #desarrollopersonal #constanciaydisciplina #motivacionpersonal$

Part of the puzzle to long term success is awarene $Part of the puzzle to long term success is awareness.. and the other part is knowledge. {🇪🇸 en comentarios} ⁣ You can be aware of the fact that you always feel anxious and snacky around 5pm.. but you need some nutrition KNOWLEDGE to be able to solve the problem, right? ⁣ One of the things that clients struggle with the most when we get started is making sure they are eating enough protein- protein can help you feel more satisfied with your meals, which can in turn reduce cravings and help your energy levels stay stable throughout the day. ⁣ 🧐Don’t confuse this for meat- while I am a fan of including high quality animal products in your diet, I have plenty of clients that aren’t huge meat eaters. ⁣ 😣However, it IS a problem when we see things on instagram like’… ⁣ 100 calories of broccoli 🥦has the same amount of protein as 100 calories of meat🥩’ ⁣ or… ⁣ ‘A peanut butter sandwich 🥪has more protein than steak.’ ⁣ Why? ⁣ Well, its a bit misleading. Do you know how much 100 calories of broccoli is? Its like 300g of broccoli. And only 7 grams of protein.😧 ⁣ If you’re aiming for AT LEAST 100g of protein per day (which is on the low side).. thats a lot of broccoli.🥦🥦🥦🥦🥦 ⁣ 🙋🏽‍♀️My point? Eat broccoli, its good for you. But don’t think its a great protein source. ⁣ Use this graphic to help you start to identify the protein sources in your diet- make sure you have one of them in EVERY main meal, and you’re on the right track! ⁣ Need help figuring out how much is right for you? Drop me a HI in the comments, and lets make sure you are on the right track! __________________________________________________ #bitesizenutri #eatrealfood #makebetterchoices #comersanoesfacil #consejosdesalud #proteinintake #nutritioncoach #coachingnutricional #noesdieta #foodrules #habitossaludables #rompelasreglas #hábitossaludables #consejosdenutricion #antidiet$

$Is ‘just try harder’ really the solution? {🇪🇸 en comentarios} ⁣ When you're struggling with a difficult relationship with food and your body, going on a diet is like using a band aid to cure a wound that actually needs stitches. It might hold you over for a while, but at some point, you'll have to get the root issue taken care of. And if you wait too long, the wound might actually take longer to heal. ⁣ 🤷🏽‍♀️But thats just what you DO right? ⁣ You want to lose weight, you're unhappy with your body, you feel like you need to 'control' your eating habits... so you go on a diet. Thats how its done. ⁣ Unless... its not.😯 If you're in a constant battle between what you want your body to look like and the food you want to eat... If you look in the mirror and you just pick yourself apart... If you eat 'perfectly' for a couple of days, but then you just can't control yourself anymore.. If the idea of 'the perfect diet' sounds great on paper, but the reality is you just can't seem to stick to anything... ⁣ The answer isn't another diet. The answer isn't more rules. The answer isn't 'just try harder.' ⁣ These struggles, these feelings about your body and the struggles with food... they were developed a long time ago. In your childhood, maybe at school, the way your family talked about food, diets or bodies when you were growing up. ⁣ You could keep trying to force yourself to stick to a diet... or you could find the root of this relationship with food and your body, create consciousness around your thoughts, actions and eating habits, and build NEW habits, thought patterns and strategies to help you accept your body, relax around food, and stop the constant battle. ⁣ 🙋🏽‍♀️Ready? Comment below, or send me a DM ⁣ __________________________________________________ #normalizenormalbodies #honormycurves #bodypositivity #bodykindness #bodyliberation #nutritioncoach #dothework #bitesizenutri #mejoratushábitos #respetatucuerpo #desarrollopersonal #mindsetcoaching #mentalidadepositiva$

Rules will solve all our problems with food, right $Rules will solve all our problems with food, right? {🇪🇸 en comentarios} ⁣ 🚫No carbs. 🚫No sugar. 🚫Fast for 16 hours a day. 🚫Cheat days on Saturdays only. 🚫Cookies are bad, kale is good. ⁣ But in most cases, the rules magnify the root of the issue.🔍 ⁣ 😔You eat so much at dinner that you can’t sleep. 😔You think about food all day long. 😔You look in the mirror and fixate on what you don’t like. 😔You feel like a failure every week when you ‘break the rules.’ ⁣ You don’t lack willpower. You’re not broken. ⁣ 😍Stop following the rules, and start feeling confident in your own body. 😍Start to relax around food, and stop depending on willpower to ‘control’ what you eat. ⁣ 🔑The key? Get to the root of the issues, instead of just holding on tight and praying you don’t fuck up. ⁣ The Better Body Image group program will guide you to understand the WHY behind your food and body issues. You will learn to trust yourself, stop the self criticism, and get to the bottom of your emotional eating. ⁣ 📥DM for program details or to schedule a call to chat- offering this group in ENGLISH and SPANISH, with a maximum of 8 participants per group. __________________________________________________ #normalizenormalbodies #honormycurves #bodypositivity #bodykindness #nutritioncoach #dothework #bitesizenutri #mejoratushábitos #respetatucuerpo #desarrollopersonal #bodyimageissues #betterhabits #habitchange$

$But I really really want to lose some weight… 😣 {🇪🇸 en comentarios} ⁣ I talk a lot about what to do if your relationship with food is a bit rocky, or if you are struggling with your body image. And in many cases you CAN work towards fat loss without further f***ing yourself up… ⁣ However, you’re going to have to be OK with the fact that it’s not going to drastic, quick, or linear. When you’ve been on and off different diets for a long time, you’re used to seeing SUPER fast results, and then after a while you just bounce back to where you were, and the whole thing starts over. ⁣ This time… you’re going to work on not just the WHAT, but the HOW 👉🏼How you eat. 👉🏼How you move. 👉🏼How you recover. *recovery includes mental and physical recovery- sleep, stress management and self care all fall into this category. ⁣ I know you want fast results… but shouldn’t you really be aiming for LASTING results?🤷🏽‍♀️ ⁣ If you continue to do the same thing over and over, you can continue to expect the same results over and over. ⁣ 😟The low carb diet that worked great at first… ⁣ 😕The 21 day detox that helped you lose a pants size (that you gained back almost immediately)… ⁣ 🙁The 6 day a week training program that burned out out on exercise… ⁣ ☹️The fat-burning teas or pills that just made you pee a lot… ⁣ Clearly they didn’t actually work, because if they did we wouldn’t be having this conversation. ⁣ You know what DOES work? (but unfortunately isn’t as sexy or fast and doesn’t make for a good thirst trap photo on instagram)… habit change and consistency. ⁣ If this rings a bell, or if you’re sick of going through the same process over and over… let’s chat.😘 __________________________________________________ #normalizenormalbodies #bodykindness #nutritioncoach #dothework #bitesizenutri #mejoratushábitos #respetatucuerpo #desarrollopersonal #eatrealfood #makebetterchoices #comersanoesfacil #consejosdesalud #coachingnutricional #noesdieta #foodrules #habitossaludables #rompelasreglas #consejosdenutricion #antidiet #mentaltransformation$

Can you lose weight AND fix your relationship with $Can you lose weight AND fix your relationship with food at the same time? {🇪🇸 en comentarios} ⁣ The answer is… it depends. 😟 And here’s why. ⁣ The most effective weight loss method is to track your food intake (and creating a calorie deficit), participate in strength training AND make sure to get enough daily movement. ⁣ But if you struggle with a complicated relationship with food or your body, tracking your food and incorporating any more rules around food or exercise can only make your existing struggles even worse. ⁣ ‼️Work on your relationship with food and your body FIRST. ⁣ 👉🏼Start observing your thoughts around food, and tracking your thoughts and emotions when you eat. 👉🏼Pay attention to what it feels like to be hungry, and what it feels like to be satisfied. 👉🏼Slow down and give yourself time to think, enjoy and reflect on the experience of eating (or not eating). 👉🏼Tune into your physical hunger cues and the feedback your body and mind is giving you about what you eat. ⁣ 🤷🏽‍♀️You MIGHT naturally overeat less and reduce stress around your eating choices. 🤷🏽‍♀️You MIGHT lose weight and reduce inflammation in the body due to lower stress levels or more conscious eating choices. 🤷🏽‍♀️You MIGHT naturally choose foods that are more nutritious, because you are more in tune with what contributes to feeling good. ⁣ ‼️But again, YOU MIGHT NOT. And this is why this answer is complicated- if you enter into this process with the goal of weight loss, you will constantly fight against letting go of the ‘rules’. But If you continue to IGNORE your issues with food, and cover it up with dieting or exercise… you’ll continue in the same cycle as always. ⁣ 🙌🏼So to sum it all up? Change the process, and stop focusing on the result. Drop the ‘goal weight’ the ‘goal body’ and the ‘perfect diet’. The magic is in the details, and your progress is found in the process. ⁣ What are you focused on right now? Share with me in the comments! __________________________________________________ #normalizenormalbodies #honormycurves #bodypositivity #bodykindness #bodyliberation #nutritioncoach #dothework #bitesizenutri #mejoratushábitos #respetatucuerpo$

Why is change so f***ing scary? 👻 {🇪🇸 com

Overeating is a part of a healthy lifestyle. {🇪 $Overeating is a part of a healthy lifestyle. {🇪🇸 en comentarios} ⁣ WAIT, WHAT? 😟 ⁣ Yup. Part of having a healthy, balanced lifestyle is eating out with friends, enjoying pizza with your boyfriend, and occasionally indulging in cake, cookies or doughnuts. ⁣ And every once in a while, you might overeat. Not because you’re trying to punish yourself, or because its ‘self sabotage’.. but because something is really really delicious, or because you’re caught up in the moment and it just happens. ⁣ 😘THAT IS OK. Its a part of being human. ⁣ Whats NOT ok is when it becomes a habit. ❌Overeating at every social event. ❌Fixating on what food you ‘can’ or ‘cant’ have. ❌Always punishing yourself afterwards for overdoing it. ❌Feeling like you just can’t control yourself around food. ❌Compensating by fasting or skipping meals or ONLY eating ‘diet food’. ⁣ Overeating every once in a while won’t make a difference to your weight loss goals, or de rail your quest for abs. In fact, it may actually HELP in the long term. ⁣ Because its not what you do once in a while that is the issue. Its what you do ALL THE TIME. ⁣ 👉🏼Its your daily habits that form your results.👈🏼 ⁣ If you ALWAYS ‘control’ your food during the week, but the weekends you already know you’re going to struggle. If you ALWAYS overdo it when you are around ‘off limits’ foods. If you ALWAYS feel stuffed and uncomfortable after eating in a restaurant. If you ALWAYS head to the chips or cookies when you’ve had a hard day. If you ALWAYS sleep terribly on the weekend because you go to bed overfull. If you ALWAYS decide if you were ‘good’ or ‘bad’ based on what the scale says. ⁣ This isn’t a food issue. Its a mindset issue. Its a habit issue.🧠 🤩And we can fix it.🤩 ⁣ The food is the easy part, the mindset is the hard part. Comment a 👍🏽 below if you are ready to change your mindset __________________________________________________ #bitesizenutri #foodawareness #bodyawareness #dietfreelife #mindfuleatingtips$

How do you stop picking yourself apart every time $How do you stop picking yourself apart every time you look in the mirror? {🇪🇸 en comentarios} ⁣ How do you stop feeling guilty for overeating or skipping a workout? ⁣ How do you finally stop using so much mental energy on controlling what you eat and fighting the guilt you feel afterwards? ⁣ It’s frustrating and exhausting feeling like your mental energy is being used up by food, your body and guilt. And you CAN change it. ⁣ But its not a on or off switch- you don’t go from feeling guilty and stressing over food and your body to immediately going on a trip and not worrying about it. But you CAN start with a few steps in the right direction: ⁣ - 1️⃣recognize and start to challenge your negative thoughts. ❌I overate last night at dinner I probably gained a kilo and now I should skip a meal to make up for it. ✅I overate last night at dinner. I might be a bit bloated today, but if I eat normally I should be right back on track tomorrow. 2️⃣observe your past actions to help you in the future. ❌I overate last night at dinner.. next time I’ll do better. ✅I overate last night at dinner… Why did I eat so quickly? Next time I will focus on eating more slowly and paying attention to my satiety. I’ll work on stopping when I feel satisfied. 3️⃣practice forgiveness with yourself ❌I overate at dinner last night, I really f***ed up and its no wonder I have these rolls on my stomach. ✅I overate at dinner last night… next time I will work on eating more slowly, and little by little I’ll get better at recognising when I’m full! ⁣ 🙌🏼Give this process a try AND KEEP PRACTICING! Remember that in order to master something, you need to practice. Recognising these thoughts, changing them and creating a better relationship with food and your body is the FOCUS of my Better Body Image group program. ⁣ 🤷🏽‍♀️Ready to start making these changes and freeing up some mental space for OTHER stuff? DM me to get on the list for the upcoming group- we start August 24. __________________________________________________ #bitesizenutri #bitesizebbi$

$I’ve got plenty of hangups about my body. {🇪🇸 en comentarios} ⁣ I refused to wear short sleeves for years because I thought my arms were too hairy. I wouldn’t wear dresses because my thighs rubbed together. I was terrified that men found my stretch marks “gross.” I prayed that one day I would wake up at look like someone else. ⁣ 😯But thats not how life works now, is it? ⁣ Yeah, I’ve ‘done the work’ to accept my body as it is… but that doesn’t mean that all of a sudden I love every part of it. ⁣ You can work to accept the things you cannot change. And you can work to improve the things you can. ⁣ ❌IMPROVE DOES NOT MEAN STARVE YOUSRELF. ❌IMPROVE DOES NOT MEAN KILL YOURSELF IN THE GYM. ⁣ Improve means: 👉🏼spending time paying attention to your body 👉🏼learning how to nourish yourself with enough quality food 👉🏼exercising in a way that feels good AND supports your fitness goals 👉🏼forgiving yourself when you ‘slip up’ 👉🏼being curious about your actions and thoughts around food and your body instead of judgmental 👉🏼asking for help when you need it! ⁣ The next round of my Better Body Image group program launches August 24. Learn how to improve, how to stop judging yourself and how to create a more resilient mindset around food and your body. ⁣ 📥DM for more details, and to get on the list! This group is limited to 8 participants, so spots will go quick! __________________________________________________ #normalizenormalbodies #honormycurves #bodypositivity #bodykindness #bodyliberation #nutritioncoach #dothework #bitesizenutri #mejoratushábitos #respetatucuerpo #desarrollopersonal #micuerpo #estrias #aceptarse #bodyconscious #cuerpomente #shareyourstory #stretchmarks$

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