10 Year Challenge

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⁣I remember seeing this picture and feeling horrified at how I looked but this is where I started… ⁣

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𝘕𝘦𝘸 𝘵𝘰 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 ⁣

𝘍𝘪𝘳𝘴𝘵 𝟻𝘬 ⁣

𝘛𝘦𝘳𝘳𝘪𝘣𝘭𝘦 𝘳𝘶𝘯𝘯𝘦𝘳 ⁣

𝘡𝘦𝘳𝘰 𝘥𝘪𝘳𝘦𝘤𝘵𝘪𝘰𝘯 𝘰𝘧 𝘸𝘩𝘢𝘵 𝘐 𝘸𝘢𝘯𝘵𝘦𝘥 𝘵𝘰 𝘥𝘰 𝘪𝘯 𝘭𝘪𝘧𝘦 ⁣

Now I’ve learned to reframe and see that girl differently. ⁣

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I’d give her a hug and tell her that what I see is that she’s trying her best. ⁣

She has strong and healthy legs that are going to put up with a lot. ⁣

And she is happy to finally be prioritizing fitness and her health. ⁣

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That picture has brought me to where I am and for that I’m forever grateful for that starting point. ⁣

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𝐒𝐭𝐢𝐥𝐥 𝐥𝐞𝐚𝐫𝐧𝐢𝐧𝐠 & 𝐠𝐫𝐨𝐰𝐢𝐧𝐠. ⁣

What’s one thing you’d tell your 10 year ago self?!

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𝘈𝘱𝘱𝘭𝘦 𝘊𝘪𝘯𝘯𝘢𝘮𝘰𝘯 𝘖𝘷𝘦𝘳𝘯𝘪𝘨𝘩𝘵 𝘖𝘢𝘵𝘴 ⁣ ⁣

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This is the easiest breakfast to prep ahead for those mornings when you don’t have time. Mix it together the night before and you have the perfect balanced breakfast. ⁣

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𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬: ⁣

½ apple chopped ⁣

Cinnamon or pumpkin pie spice ⁣

28 grams plain oats ⁣

¼ cup unsweetened almond milk ⁣

100 grams nonfat plain Greek yogurt (𝘭𝘪𝘵𝘵𝘭𝘦 𝘰𝘷𝘦𝘳 ½ 𝘤𝘶𝘱) ⁣

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𝐃𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧𝐬: ⁣

Microwave your chopped apple and cinnamon for around 60 seconds and let cool. ⁣

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In a mason jar, mix together your oats and almond milk. Add in your Greek yogurt and mix well. Lastly add in your cooled cinnamon apples and stir well. Let sit in the fridge overnight and enjoy. ⁣

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Recipe is for one serving. Meal prep a bunch for the week if you’re able and get creative with the fruit you add in for some variety. ⁣

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𝐇𝐚𝐯𝐞 𝐲𝐨𝐮 𝐭𝐫𝐢𝐞𝐝 𝐨𝐯𝐞𝐫𝐧𝐢𝐠𝐡𝐭 𝐨𝐚𝐭𝐬 𝐲𝐞𝐭? ⁣

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Crockpot Burrito Bowls

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This was the perfect recipe to prep ahead for weekly lunches!

Crockpot Burrito Bowls

Ingredients:

1 pound boneless skinless chicken breasts
1 can diced organic low-sodium diced tomatoes
1 cup low sodium chicken broth
chili power, sea salt, red pepper flakes & paprika to your liking (I just did a sprinkle of each)
1 can organic black beans (rinse & drain)
1 cup uncooked jasmine rice
1/2 cup frozen organic sliced bell peppers (I love the Whole Foods version)
1/2 cup frozen organic roasted corn kernels (also Whole Foods Brand)

Directions:

In your slow cooker layer your chicken breasts, tomatoes, chicken broth and seasoning.
Cook on low 3 hours.
Add in your rice, beans, and veggies and continue to cook on low another 2-3 hours.
While cooking, stir occasionally to make sure the rice cooks evenly and all the way through, if needed you can add more chicken broth during this process.
That’s it! Portion into your lunch servings and let cool completely before storing.

If you’re not home while prepping to stir the rice you can also add in pre cooked rice at the end. Simply add in your beans and frozen veggies for the last 30 minutes of cooking.

Makes 6 servings

9 Things I Wish I Learned Sooner….

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𝘐 𝘞𝘐𝘚𝘏 𝘐 𝘬𝘯𝘦𝘸 𝘵𝘩𝘦𝘴𝘦 𝟿 𝘵𝘩𝘪𝘯𝘨𝘴 𝘸𝘩𝘦𝘯 𝘐 𝘴𝘵𝘢𝘳𝘵𝘦𝘥 𝘮𝘺 𝘩𝘦𝘢𝘭𝘵𝘩 𝘢𝘯𝘥 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘫𝘰𝘶𝘳𝘯𝘦𝘺…⁣

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Truth is, starting my first diet at the age of 8, trapped me in a lot of unhealthy beliefs about myself and my body. ⁣

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I quickly became my own worst critic and while I could share a whole different set of 10 nutrition and fitness tips I learned (𝘴𝘦𝘱𝘢𝘳𝘢𝘵𝘦 𝘱𝘰𝘴𝘵 𝘤𝘰𝘮𝘪𝘯𝘨 𝘴𝘰𝘰𝘯 𝘪𝘧 𝘪𝘵 𝘩𝘦𝘭𝘱𝘴), I wanted to actually share some of the mindset shifts I had to make along the way. ⁣

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Years of dieting taught me to stop trusting, respecting, and accepting my body. That being said, here are the beliefs I wish I adopted sooner to preserve that trust & respect. ⁣

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1. Stop being so hard on yourself. ⁣⁣⁣

2. “giving it your all”⁣⁣ does not mean you have to be perfect or have it all together.⁣⁣⁣

⁣⁣3. Give yourself time & grace to fail, make mistakes, and learn. ⁣

4. Find patience for yourself as much as you do for others. ⁣⁣⁣

⁣⁣5. Stop trying to shrink. ⁣Allow yourself to take up space. ⁣⁣⁣

⁣⁣6. Focus on what is going well and those who want to see you doing well.⁣

7. Appreciate your body for all that it does for you. ⁣

8. Forever work towards loving yourself more.⁣

9. Speak to yourself as you do to others, and treat your body as you would others. ⁣

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𝐁𝐨𝐧𝐮𝐬 𝐨𝐧𝐞 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐰𝐢𝐧: be authentically you

even if that means the introverted family person who loves to workout and is secretly an 80 year old grandma on the inside⁣

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𝘚𝘈𝘝𝘌 𝘵𝘩𝘪𝘴 𝘱𝘰𝘴𝘵 𝘢𝘴 𝘺𝘰𝘶𝘳 𝘳𝘦𝘮𝘪𝘯𝘥𝘦𝘳 𝘵𝘰 𝘫𝘶𝘴𝘵 𝘬𝘦𝘦𝘱 𝘨𝘰𝘪𝘯𝘨

What is one thing you wish you learned sooner on your journey?

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Break the Cycle

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If you overate this weekend, this is the best time to break the cycle. ⁣
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𝘐 𝘶𝘴𝘦𝘥 𝘵𝘰 𝘣𝘦 𝘴𝘰 𝘨𝘶𝘪𝘭𝘵𝘺 𝘰𝘧 𝘵𝘩𝘪𝘴… ⁣
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Around the holidays I would restrict so much, that when the holiday would arrive, I’d undoubtedly overdo it, feel like I needed to start from scratch, put all the “bad” foods off limits again, and usually find myself off track again by Friday. ⁣
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Then I made this shift and I want you to give it a try… ⁣
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Instead of getting “𝘣𝘢𝘤𝘬 𝘰𝘯 𝘵𝘳𝘢𝘤𝘬” or going back to only “𝘤𝘭𝘦𝘢𝘯” foods or throwing away all of the cookies so you can’t eat any more….⁣
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I want you to eat normally. ⁣
Drink a lot of water. ⁣
Eat veggies, lean protein, and foods that make your body feel your best.⁣
Have a leftover cookie if you want it. ⁣
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When you stop restricting in order to reach your goals, and start fueling your body to feel your best, a crazy shift happens. ⁣
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You can actually stay on track, because there’s never anything to fall off from. ⁣
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𝐘𝐨𝐮 𝐬𝐭𝐢𝐥𝐥 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐞𝐚𝐭 𝐭𝐨𝐝𝐚𝐲. ⁣
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You can’t undo this past weekend, but you can change your actions going forward: ⁣
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Eat more fuel, more consistently. ⁣
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And focus on 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 your best, not 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 your best, the rest will fall into place.

Did you have a good holiday? What is one thing you did to take care of your body today? ⁣