๐๐ซ๐ข๐ง๐ ๐ข๐ง๐ ๐๐๐๐ค ๐๐๐๐ฅ ๐๐ซ๐๐ฉ ๐๐จ๐ง๐๐๐ฒ๐ฌ ๐๐จ๐ซ ๐ญ๐ก๐ ๐๐๐ฐ ๐๐๐๐ซ โฃ
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๐๐ฆ๐ต ๐บ๐ฐ๐ถ๐ณ๐ด๐ฆ๐ญ๐ง ๐ถ๐ฑ ๐ง๐ฐ๐ณ ๐ค๐ฐ๐ฏ๐ท๐ฆ๐ฏ๐ช๐ฆ๐ฏ๐ค๐ฆ ๐ง๐ฐ๐ณ ๐ต๐ฉ๐ฆ ๐ธ๐ฆ๐ฆ๐ฌโฆ โฃ
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I donโt have time. โฃ
Itโs too expensive. โฃ
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All common excuses, but all totally preventable. Meal prep, plan healthy meals ahead, stick to a budget, donโt eat out.ย โฃ
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๐๐๐ซ๐โ๐ฌ ๐ฐ๐ก๐๐ญ ๐โ๐ฏ๐ ๐ ๐จ๐ญ ๐๐จ๐ซ ๐ญ๐ก๐ ๐ฐ๐๐๐ค: โฃ
๐๐ณ๐ช๐ญ๐ญ๐ฆ๐ฅ ๐๐ฉ๐ณ๐ช๐ฎ๐ฑ โฃ
๐๐ฆ๐ข๐ฏ ๐๐ณ๐ฐ๐ถ๐ฏ๐ฅ ๐๐ถ๐ณ๐ฌ๐ฆ๐บโฃ
๐๐ฐ๐ฐ๐ฌ๐ฆ๐ฅ ๐๐ณ๐ฐ๐ค๐ค๐ฐ๐ญ๐ช ๐ด๐ญ๐ข๐ธ โฃ
๐๐ฐ๐ฐ๐ฌ๐ฆ๐ฅ ๐๐ข๐ถ๐ญ๐ช๐ง๐ญ๐ฐ๐ธ๐ฆ๐ณ ๐๐ช๐ค๐ฆ โฃ
๐๐ข๐ถ๐ญ๐ช๐ง๐ญ๐ฐ๐ธ๐ฆ๐ณ, ๐ฎ๐ถ๐ด๐ฉ๐ณ๐ฐ๐ฐ๐ฎ๐ด, ๐จ๐ณ๐ฆ๐ฆ๐ฏ ๐ฃ๐ฆ๐ข๐ฏ๐ด, & ๐ต๐ฐ๐ฎ๐ข๐ต๐ฐ ๐ฃ๐ญ๐ฆ๐ฏ๐ฅ โฃ
๐๐ฐ๐ฐ๐ฌ๐ฆ๐ฅ ๐๐ณ๐ฐ๐ค๐ค๐ฐ๐ญ๐ช โฃ
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Throughout the week I can mix & match based on what I feel like but I always make sure I have several protein options and ready to go veggies for the week. I portioned out and froze the lean ground turkey (๐ ๐ถ๐ด๐ฆ ๐ฟ๐น% ๐ง๐ฐ๐ณ ๐ข ๐ฃ๐ช๐ต ๐ฎ๐ฐ๐ณ๐ฆ ๐ง๐ญ๐ข๐ท๐ฐ๐ณ) and have more frozen shrimp, eggs and egg whites for protein options. Iโm also stocked on baby spinach and shredded iceberg lettuce for extra greens. โฃ
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Also on hand I have plenty of shakes, oatmeal packets, rice cakes, greek yogurt, and natural peanut butter for snacks and fillers throughout the day. โฃ
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๐ช๐ก๐๐ญโ๐ฌ ๐จ๐ง ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐ฅ๐๐ง ๐๐จ๐ซ ๐ญ๐ก๐ ๐ฐ๐๐๐ค?
The Easy Button



Meal In Minutes
Resolutions
๐๐๐ญโ๐ฌ ๐ฌ๐ญ๐จ๐ฉ ๐ญ๐ก๐ ๐๐๐๐๐ญ๐ ๐จ๐ ๐ฐ๐ก๐๐ญ๐ก๐๐ซ ๐๐๐ฐ ๐๐๐๐ซ๐ฌ ๐ซ๐๐ฌ๐จ๐ฅ๐ฎ๐ญ๐ข๐จ๐ง๐ฌ ๐๐ซ๐ ๐ ๐จ๐จ๐ ๐จ๐ซ ๐๐๐. โฃ
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๐๐ฆ๐ณ๐ฆโ๐ด ๐ฎ๐บ ๐ต๐ข๐ฌ๐ฆ:โฃ
If setting a New Years Resolution is going to motivate you to make positive changes, by all means, do it.โฃ
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On the flip side, if your News Years Resolution is going to stress you out, and set you up for another stop & start roller coaster, then it may be time to reconsider.โฃ
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๐๐๐ซ๐โ๐ฌ ๐ฐ๐ก๐๐ญ ๐ ๐๐๐ฅ๐ข๐๐ฏ๐ ๐ข๐ง: โฃ
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๐๐ฆ๐ต๐ต๐ช๐ฏ๐จ ๐ณ๐ฆ๐ข๐ญ๐ช๐ด๐ต๐ช๐ค ๐จ๐ฐ๐ข๐ญ๐ด ๐ธ๐ช๐ต๐ฉ๐ฐ๐ถ๐ต ๐ข ๐ด๐ต๐ข๐ณ๐ต ๐ข๐ฏ๐ฅ ๐ฆ๐ฏ๐ฅ ๐ฅ๐ข๐ต๐ฆ. โฃ
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And these goals will only happen when we create realistic action items to surround them. โฃ
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So maybe this year instead of focusing on losing those 20 lbs by February, โtoningโ up or cutting out carbs for the year, you think about things like drinking more water, getting in 10K steps a day, or getting your first pull up. โฃ
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Notice how those are all action related? ๐
๐ซ๐จ๐ฆ ๐จ๐ฎ๐ซ ๐๐๐ญ๐ข๐จ๐ง๐ฌ ๐๐จ๐ฆ๐ ๐จ๐ฎ๐ซ ๐ซ๐๐ฌ๐ฎ๐ฅ๐ญ๐ฌ. โฃ
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So instead of focusing on your results as goals, focus on the process to get there and create goals around that. โฃ
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Understand that youโre not going to be perfect everyday. โฃ
Understand that youโre probably going to want to quit many times throughout the year. โฃ
Understand that itโs probably going to go much slower than you want. โฃ
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But so long as you do not quit, this can be the year your resolutions stick around all year long.โฃ
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No crazy detox, cleanse, or 2+ hours workouts necessary. ๐๐ฏ๐ฅ ๐บ๐ฐ๐ถ ๐ค๐ข๐ฏ ๐ฑ๐ณ๐ฐ๐ฃ๐ข๐ฃ๐ญ๐บ ๐ฆ๐ข๐ต ๐ด๐ฐ๐ฎ๐ฆ ๐ค๐ฉ๐ฐ๐ค๐ฐ๐ญ๐ข๐ต๐ฆ ๐ฅ๐ถ๐ณ๐ช๐ฏ๐จ ๐ต๐ฉ๐ฆ ๐ฑ๐ณ๐ฐ๐ค๐ฆ๐ด๐ด ๐ต๐ฐ๐ฐย ย โฃ
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XO โฃ
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๐ช๐ก๐๐ญ ๐๐ซ๐ ๐ฌ๐จ๐ฆ๐ ๐๐๐ญ๐ข๐จ๐ง ๐ข๐ญ๐๐ฆ๐ฌ ๐ฒ๐จ๐ฎโ๐ซ๐ ๐๐จ๐ฆ๐ฆ๐ข๐ญ๐ญ๐ข๐ง๐ ๐ญ๐จ ๐ข๐ง ๐๐๐๐? โฃ
Self Care is How you Take your Power Back
Learning to slow the F* down.ย โฃ
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If thereโs one thing dealing with changes to my workouts has taught me itโs this: โฃ
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๐๐บ ๐ฃ๐ฐ๐ฅ๐บ ๐ฏ๐ฆ๐ฆ๐ฅ๐ฆ๐ฅ ๐ข ๐ฃ๐ณ๐ฆ๐ข๐ฌ. โฃ
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Iโm still a work in progress but learning to slow things down and embrace some positive changes to take care of myself and improve my health. โฃ
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๐๐๐ซ๐ ๐๐ซ๐ ๐ ๐๐๐ฐ ๐จ๐ ๐ญ๐ก๐ ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐โ๐ฆ ๐๐จ๐๐ฎ๐ฌ๐ข๐ง๐ ๐จ๐ง: โฃ
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Shifting high intensity workouts and interval training with low intensity steady state activity (lots of walks and just prioritizing daily steps).โฃ
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Cutting back of caffeine (you know I love my coffee but sticking to one cup a day & then switching to decaf). โฃ
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Supplementing with fish oil to help with inflammation and increasing my fat macros. Fat plays a huge role in hormonal health. โฃ
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Trying to regulate sleep with a similar bedtime and wake up time, give or take a few hours. โฃ
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Incorporating more stretching, mobility, and yoga cause Iโm still an antsy pants and need to move too. โฃ
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Learning to manage my anxiety & stress through ways other than fitness. Iโve been trying to do more cognitive behavioral therapy (aka mindset tactics), prayer, and reaching out to family and friends more. โฃ
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Asking for help where I need it, and yes, this includes therapy.โฃ
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I wanted to share in case you’re in need of a little extra self care too.ย โฃ
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And while yes, hopefully one day I can get back to my crazy HIIT workouts, burpees, and running, I’m learning to appreciate this season that I’m in too. โฃ
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๐๐ฐ๐ธ ๐ข๐ณ๐ฆ ๐บ๐ฐ๐ถ ๐จ๐ฐ๐ช๐ฏ๐จ ๐ต๐ฐ ๐ฑ๐ณ๐ข๐ค๐ต๐ช๐ค๐ฆ ๐ฎ๐ฐ๐ณ๐ฆ ๐ด๐ฆ๐ญ๐ง ๐ค๐ข๐ณ๐ฆ ๐ช๐ฏ ๐ธ๐ถ๐ธ๐ท?