Darya Koropenko RD, LD

04/29/2022

🎉Let’s kick off May with some GOALS!!!! 💪🏽
I’ll be today from 1-3pm chatting to clients about their goals for nutrition & fitness. Pop by & say hi!!
Your goals don’t have to be complicated, start with the basics & GROW.
Click the link in my bio to schedule a quick free 15 min discovery call 📱

I’m throwing out some juicy promos on my services so if you don’t have time to pop in, just mention HotWorx promo during our discovery call! Looking forward to chatting with you! ☺️

01/18/2022

Hi! Are you ready to take back your life in 2022?? Let me help you reach your goals to live a happier, healthier life!

Schedule nutrition appointments directly through this page! Schedule a Free Discovery Call Today!

01/05/2022

🥂cheers to 2022!🥂

hard to believe 2021 has come & gone. just like that, a new year, a new beginning. it’s a spiritual cleanse. a time to reflect. to implement change. to set new intentions.

if you haven’t done so already: here’s a quick guide to help you get started.

i’ll go first:
1. I will start prioritizing my mental health.
2. I will stop blaming myself for the things I cannot change.
3. I will learn to breathe through my emotions when I feel overwhelmed or anxious.
4. I will change my last name 🤪.
5. Focus Words:
🔸Contribute
🔸Cultivate
🔸Stillness
🔸Elevate
🔸Humble

👇🏽drop a comment below with some of your Focus Words or an Intention for 2022! Love to hear it!

💞darya

11/16/2021

👋🏽👋🏽hello! wanted to reconnect and reintroduce y’all to my page! recently:
I took a couple months hiatus and traveled around the country with my fiancé, with zero expectations.
just freedom. in that time I realized what was most important in life, and found myself in ways that I never would have if i didn’t take it to extremes to challenge myself.
currently:
my beliefs in nutrition shifted.
I realized how in the past years with my hard push for intuitive eating, I came in too deep into the toxicity of the non-diet approach, haes, intuitive eating. basically going from one extreme to another.
I now realize how damaging that was, all of my content was revolved around the non-diet approach and I would literally get so upset with diet culture that it took a mental toll on me.

I have come to believe and accept that just because you want to live a healthy lifestyle and create healthy habits or eliminate things because it makes you feel better it doesn’t mean that you are on a diet or that you are in bed with diet culture.
I also realized for my mental sanity that this extreme would not suffice in my current practice. I had to find a happy medium.

in this fun soul searching I realized something else: I REALLY enjoy helping people with their pooping problems. 🤪 no, but really. gut health has taken a forefront in my practice and it basically makes my bones jump with excitement to learn and grow in that niche and to help my clients successfully find relief.

I hope this helps paint a picture of where I’m currently at: stay tuned for more ♥️

03/08/2021

✨HAPPY WOMEN’S DAY✨
🎉Happy Women’s Day to all the powerful, strong, courageous badass females out there, doing their thing, using their voice, creating CHANGE for the future. There’s a lot of work to be done for - it’s not anywhere near equal or perfect but I hope we can continue the fight for our rights by using our and be empowered to stand up for ourselves in the face of inequality. This day means more and more the older I get. 💟Women are a powerhouse we literally create life- the most badass thing anyone can do; we are amazing, complex beings that should be CELEBRATED for everything that we can do.
💪🏽I will raise my future children as celebrated, empowered, badass beings.
🤍I hope everyone sees the importance of this day and the symbolism it represents.
👸Tag a fearless BADASS queen in the comments below & why you think they’re so incredible!!!! Let’s uplift each other today and everyday!💋

01/07/2021

𝗪𝐡𝐨 𝐢𝐬 𝐭𝐡𝐞 𝐟𝐨𝐨𝐝 𝐩𝐨𝐥𝐢𝐜𝐞 & 𝐰𝐡𝐲 𝐝𝐨 𝐰𝐞 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 𝐭𝐡𝐞𝐦? ⁣
The food police is that inner critic inside ourselves that developed a strong voice throughout all of the years of dieting. It's the judge that tells you you’re doing good or bad because of what you eat. It's basically all of your past diets and food rules all meshed into one that grows and grows into this overwhelming monster. It’s the aunt that told you fat was bad for you so you have an inner voice that says you shouldn’t eat fat. It’s the magazine saying lose 10lbs if you cut out carbs. It’s the doctor saying sugar is the enemy. All of these messages compile and become an inner voice that judges u if you eat something sweet or have some pizza, for example. That voice scrutinizes every eating action and keeps food and your body at war. ⁣
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So how do you combat the food police? You have to start by changing the negative self-talk. Think about your thoughts around food and ask some questions to identify the distorted beliefs. Ask yourself: ⁣
-Am I having repetitive and intense feelings? (if yes, challenge them)⁣
-What am I thinking that’s leading me to feel this way? (what are u saying to yourself, where did it come from)⁣
-What is true or correct about this belief? What is false? ⁣
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After uncovering the distorted beliefs u need to replace them with thoughts and beliefs that are reasonable and rational. Start shifting your mindset from negative self-talk to positive self-talk and gratitude. Start framing your goals and behaviors with “for the most part” thinking instead of perfectionistic thinking.⁣
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The food police is not just internal but all around us. At times it is draining, challenging all of it tbh. Pick your battles externally, but internally work on shifting away from the narrative of food (dieting and food rules) as this possessive being that manipulates and controls how we should view ourselves as humans. ⁣
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𝘐 𝘷𝘪𝘦𝘸 𝘵𝘩𝘪𝘴 𝘱𝘳𝘪𝘯𝘤𝘪𝘱𝘭𝘦 𝘢𝘴 𝘢 𝘱𝘳𝘪𝘯𝘤𝘪𝘱𝘭𝘦 𝘰𝘧 𝘴𝘦𝘭𝘧-𝘢𝘸𝘢𝘳𝘦𝘯𝘦𝘴𝘴 𝘢𝘯𝘥 𝘴𝘦𝘭𝘧-𝘤𝘰𝘮𝘱𝘢𝘴𝘴𝘪𝘰𝘯. 𝘙𝘦𝘧𝘭𝘦𝘤𝘵, 𝘥𝘦𝘵𝘦𝘤𝘵, 𝘢𝘯𝘥 𝘳𝘦𝘧𝘳𝘢𝘮𝘦.⁣

Comment your challenges this week!

01/06/2021

🏳️Wave that white flag w/ the war you have w/ food. It’s time to give yourself the unconditional permission to eat. After forbidding & restricting foods for so long, there is an immense amount of feelings of deprivation. That comes w/ uncontrollable craving which then leads to bingeing. You may have restricted & put off “forbidden foods” for so long that when you finally are in front of these foods, you go into a “Last Supper” style of overeating. ⠀
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When you make peace w/ food, you give yourself the unconditional permission to eat & then food starts to become neutral. You’re not putting certain foods on a pedestal. When something becomes normalized (aka seeing chocolate as a neutral food & eating it when you crave it), it loses its excitement. ⠀
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What does unconditional permission to eat look like?⠀
-Not putting a moral value on food; good food vs bad, healthy vs unhealthy - no one food is a magical cure for something or will make you a bad person for eating it ⠀
-Eating what the eff you wanna eat⠀
-Eliminating the bargaining game w/ your brain (i.e. I’ll eat this cake but will run extra miles to make up for it). You don’t need to earn your food, that’s not unconditional. ⠀
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You will not eat everything in your fridge. Remember that little thing we talked about before - trust - you have to trust your body & the process. Giving yourself permission to eat is that building block to regain trust. Each positive experience will bring you more clarity. ⠀
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5 steps to make peace w/ food: ⠀
-Pay attention to foods that you like & enjoy & make a list ⠀
-Check off the foods u actually eat then circle the ones you have been restricting “forbidden foods” ⠀
-Give yourself permission to eat 1 forbidden food; go out & buy this food or order it at a restaurant ⠀
-Check in w/ yourself to see if it’s good - use mindful eating in this approach; be present, experience all the sensations, etc. & continue to give yourself permission to get it if you like it⠀
-Condition yourself -keep it in the house, or order it when you go out to eat. But keep in mind that this food is available to you whenever you want it. Repeat process w/ other foods on your list ⠀
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Questions? DM me!

01/05/2021

Hello there! Onto #2..⠀
This principle is set to ensure that you keep your body biologically fed with adequate energy and carbs. This biological signal basically sets the stage for rebuilding your trust with yourself & food. If you don’t fuel your body when it’s signaling you to do so, your system will be triggered into a primal drive to overeat. Once you are at a point of excessive hunger, all of our intentions of conscious eating go out the window. ⠀
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With chronic dieting, your cues may actually be silenced and you may not even feel the sensations of hunger/fullness anymore. When we consistently silence the cues and follow rules set forth through dieting (i.e. skipping breakfast, strict timing of eating, telling ourselves we aren’t actually hungry, etc.) we break the bond between our brain and our body. Our cues become silenced and then suddenly our body is screaming when we are absolutely ravenous which then in turn leads to overeating. You may also experience a lack of fullness and when you finally eat, you overeat to a point where you feel extremely uncomfortable - only at that point does your body signal that you are full. ⠀
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So how do you break this perpetual cycle? Well, your body needs to know that it will consistently have access to food. It needs to get in the habit of receiving nutrition and that dieting and deprivation have ended once and for all.⠀
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Your body needs reconditioning. This is the step that I focus on with most of my clients. You need to give yourself permission to eat, you need to get back into a routine of providing your body with the necessary nutrients it needs and to honor the biological hunger. ⠀
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Here are some clues that your body is hungry: ⠀
Mild gurgling or gnawing in the stomach⠀
Growling noises⠀
Light-headedness ⠀
Difficulty concentrating⠀
Stomach pain⠀
Irritability (hangry) ⠀
Headache ⠀
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Check in w/ your body and ask “what’s my hunger level?” become in-tune and get comfortable w/ checking in w/yourself every couple of hours. ⠀
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Do you honor your biological hunger? Which clues have you experienced when you are hungry? My hangry-ness is definitely a mood when it strikes. Lol, workin’ on it😆

01/04/2021

🧐What does that mean? It sounds a bit confusing at first like, how does one just reject the diet mentality after dieting for so long. But this principle was designed to be the first step in revving up your engines for a mindshift change. Without first throwing out the notion that dieting never worked and never will work, you won’t be able to fully submerge yourself in intuitive eating. ⠀
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So reject the diet mentality simply means, throw out the BS of diet culture, unfollow the diet blogs, throw out the In Shape mags, the dieting books and chunk those Slimfasts in the trash - you ain't gonna ‘em where we’re headed. ⠀
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You might even get angry at the downright lies that you’ve been fed throughout your life on how dieting would make you lose weight permanently and not gain it back. **Cough, cough** It didn’t. ⠀
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I know it’s scary, and honestly intimidating to finally say enough to a constant (dieting) that’s been used for a sense of control for so long. ⠀
You may fear that you will be out of control for some time; this is perfectly normal. You may fear that you are going to go on a never-ending feeding spree because you will all of the sudden stop “dieting”. BUT...⠀
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Realtalk: bingeing is oftentimes the culprit for undereating/dietiting. Our biological self is pretty darn smart and knows when it’s being restricted.That’s why a lot of times dieters go into a restrict/binge cycle. They diet for 2 weeks, then “fall of the wagon” and binge all weekend long. Then start a diet again on Monday. This constant fluctuation causes our homeostasis to get out of whack. Our bodies then begin to adapt to this pattern and likely the binges become larger without any control whatsoever. Our bodies are meant to go into survival mode when they are in starvation so this actually means your body is functioning properly! ⠀
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In IE, you are never focused on control - it’s simply not part of the process. IE. is based on using internal cues and signals rather than external factors and authority figures. Nobody is an expert of you. You will learn to trust and honor your internal wisdom, thoughts, feelings, and inner cues. ⠀
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Ready to start? have questions? Comment below! ✌🏽

12/31/2020

🥳🥳 we did it!!! 🥂🍾⠀
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not going to go into a long spiel how difficult & trying 2020 was for us as a country but reflecting on the silver lining. was one of the main words I would use to describe it. ⠀
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not that things are changing once that clock strikes midnight but I hope that you might take a look back at the year & set some intentions for this upcoming year to set a different path forward, or improve on the path you are already on. ⠀
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Some intentions I’m setting for myself:⠀
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1. my life is my experience- be present, live in the moment, stop second guessing myself⠀
2. do not dwell on the things that take up valuable real estate in my mind that ultimately I have no control over ⠀
3. set boundaries and focus on what makes me happy ⠀
4. gratitude, gratitude, gratitude! have an openly grateful heart & express gratitude often⠀
5. invest in myself. take the time and money to do the things I have been wanting to do creatively to learn & grow (paint, learn foreign language, improve my vocabulary & excel skills)⠀
6. mindset. focus on creating a positive outlook and creating goals that are SMART ⠀
7. helping others; I would like to start volunteering again in my community⠀
8. mental, spiritual and physical health. this includes intentional journaling, consistent meditation, moving my body in a way that feels good consistently, engaging in thoughtful conversations and creating a bubble of non-toxic external information (like social media, things I read, podcasts, etc) ⠀
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What are you looking forward to most in 2021?!⠀
Drop some intentions you’d like to set for this upcoming year 👇🏽⠀
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I’m looking forward it! ⠀
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12/22/2020

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Howdy folks! Happy holidays to all… ⠀
I wanted to put out into the universe the intuitive eating principles right before the holidays of course, but also before the new year approaches us. If you are not familiar with intuitive eating or the principles, swipe to see them all.⠀
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I am going to explore each of these principles one by one but for now I just wanted to introduce these to anyone who may not be familiar with the Intuitive Eating framework or to anyone who may be interested in changing how they perceive food, their relationship with food, and dieting as a whole. It may be scary to shift your mindset into something so unfamiliar for many, that is why I am leaving this here to just marinate for a bit. All you have to do is look at the principles and digest them and see if this is something that you may be interested in. ⠀
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The intuitive eating approach is for anyone who is fed-up & sick of dieting, wants to live a happy, healthy life free from restriction. These principles are a guideline and the framework I use when counseling my clients. It takes a long time to unlearn diet culture and all the bs we’ve been fed throughout the years, but it is 100% possible if you put in the work! ⠀
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So just leaving this here, for anyone who is curious. Anyone who might be seeing it for their first time or for their 100s time but who is still unsure. I challenge you to step outside of your comfort and look into something that can provide you with long lasting happiness, not a temporary fix that does more damage than good long-term (aka chronic dieting). Intuitive Eating was developed by & principles are backed by science and research to help cultivate a healthy relationship with food, mind, and body.⠀
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If you’re interested in learning more, DM me. ⠀
I will be diving into the principles following the holidays. It’s never too late to start something new that can completely change your life. ⠀
-Darya ⠀

12/08/2020

✨Hello there friends!✨
I know I haven’t posted in awhile, but I am coming back, slowly & surely😆! It’s been a crazy year, a lot has actually happened in the past month. ⠀
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After going away for a bit and staying off the grid it gave me a lot of clarity on what’s most important in life. A social media break can really do the mind some good! ⠀
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🤗Some life updates: ⠀
I got engaged!! 💍Woohoo! It was absolutely perfect. I am so grateful 💗 thank you for all who reached out to congratulate. ⠀
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⛰I went on a 3 day backpacking trip in Ouachita National Forest & completed a 27 mile loop w/ my fiancé & pup. That was quite the experience! Mentally & physically challenging. No phone service. Being in nature. Just the packs on our backs to survive! It was thrilling. ⠀
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Spent thanksgiving in TN w/ friends & lots of laughs. Cooked a duck! 😂 Stayed in a camper. Hiked Fall Creek Falls. ❄️Saw first snow in Nashville (the day I got engaged!!)⠀
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💫But now that I’m back, I’m mentally preparing for 2021 and what I hope to bring to the table as a practitioner.⠀
My clients mean everything to me and I will continue to work with a focus on improving people’s health through intuitive eating, joyful movement & health at every size approach. ⠀
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💫Focusing a lot on the mental piece too because what I’ve noticed with my clients who do the work completely, they are “all in” when it comes to mental health. They are ready to do the work because they see that the mental piece is the first thing that needs to be worked on. ⠀
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🙏🏽Anyways, I am just so grateful for this year in its weird way, I know it has been very rocky with lots of trials & tribulations. It’s been a difficult year, but it’s been a year of learning & growth. I feel a paradigm shift. Do you?⠀
💗✨Thanks for being here✨💗⠀
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👇🏽👇🏽Let me know what you’re grateful for this year in the comments below!⠀
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✨Darya✨
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Here are some highlights! ☺️