Author Archives: danielle

How to Handle the Holidays

๐‚๐ซ๐š๐ฏ๐ข๐ง๐  ๐œ๐จ๐ฆ๐Ÿ๐จ๐ซ๐ญ ๐Ÿ๐จ๐จ๐ ๐ญ๐ก๐ข๐ฌ ๐ญ๐ข๐ฆ๐ž ๐จ๐Ÿ ๐ฒ๐ž๐š๐ซ? โฃ๐Ÿด
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๐˜๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ฎ๐˜บ ๐˜ข๐˜ฅ๐˜ท๐˜ช๐˜ค๐˜ฆ ๐˜ฐ๐˜ฏ ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ: eat comfort foods. โฃ
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Now hear me out, every year, around this time of year, I start to hear from my clients that theyโ€™re feeling less motivated, theyโ€™re hungrier, and theyโ€™re craving all the comfort foods & warm things. โฃ
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And we automatically assume we need to avoid them. โฃ
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๐๐ฎ๐ญ ๐ฒ๐จ๐ฎ ๐๐จ๐งโ€™๐ญ ๐ก๐š๐ฏ๐ž ๐ญ๐จ. โฃ
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Instead, hereโ€™s what I always recommend doing: โฃ
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๐˜๐˜ช๐˜ณ๐˜ด๐˜ต ๐˜ฐ๐˜ง๐˜ง, stop beating yourself up or feeling guilty for your lack of motivation or recent progress. Itโ€™s normal. Youโ€™re not always going to feel motivated but you can always continue to take action. โฃ
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๐˜•๐˜ฆ๐˜น๐˜ต ๐˜ถ๐˜ฑ, fill up on options that will keep you full & satisfied but also give you that warm, comfort food feeling. There are plenty of ways to make healthier options of your favorites. Load up on things like healthy chilis, fall soups, all the crockpot recipes, even pumpkin and apples make for awesome healthy baking swaps. โฃ
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High volume foods will be amazing right now to fill you up and keep you satisfied. โฃ
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๐˜“๐˜ข๐˜ด๐˜ต ๐˜ด๐˜ต๐˜ฆ๐˜ฑ, (this oneโ€™s my favorite). ๐€๐ฅ๐ฅ๐จ๐ฐ ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ ๐ญ๐จ ๐ก๐š๐ฏ๐ž ๐ญ๐ก๐ž ๐š๐œ๐ญ๐ฎ๐š๐ฅ โ€œ๐ฎ๐ง๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒโ€ ๐Ÿ๐จ๐จ๐๐ฌ ๐ญ๐ก๐š๐ญ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐œ๐ซ๐š๐ฏ๐ข๐ง๐ . Instead of placing anything off limits or deeming things good or bad, shift your perspective. Decide which foods are really worth it, make them fit within your day, eat them mindfully and move on.โฃ
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If you spend the entire season trying to avoid the Christmas cookies, I guarantee at some point youโ€™ll end up with an empty plate of cookies in one sitting and a whole lot of guilt. ๐Ÿชโฃ
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Instead, decide whatโ€™s really worth it to you, and enjoy it. Free of guilt. โฃ
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๐‘๐ž๐ฆ๐ž๐ฆ๐›๐ž๐ซ, ๐‹๐ž๐ฌ๐ฌ ๐ ๐ฎ๐ข๐ฅ๐ญ, ๐ฅ๐ž๐ฌ๐ฌ ๐ฐ๐š๐ข๐ญ๐ข๐ง๐  ๐Ÿ๐จ๐ซ ๐ฆ๐จ๐ญ๐ข๐ฏ๐š๐ญ๐ข๐จ๐ง โ†’ ๐ฆ๐จ๐ซ๐ž ๐š๐œ๐ญ๐ข๐จ๐ง. โฃ
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๐˜‹๐˜ฆ๐˜ข๐˜ญ?! ๐˜ž๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ฉ๐˜ฐ๐˜ญ๐˜ช๐˜ฅ๐˜ข๐˜บ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ? โฃ๐Ÿซ๐Ÿช๐Ÿท
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Self Sabotage

๐ˆ ๐ฐ๐š๐ฌ ๐ญ๐ก๐ž ๐จ๐ง๐ž ๐ก๐จ๐ฅ๐๐ข๐ง๐  ๐ฆ๐ฒ๐ฌ๐ž๐ฅ๐Ÿ ๐›๐š๐œ๐ค.โฃ
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๐˜”๐˜บ ๐˜ฎ๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ฐ๐˜ญ๐˜ช๐˜ด๐˜ฎ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ด๐˜ถ๐˜ฅ๐˜ฅ๐˜ฆ๐˜ฏ๐˜ญ๐˜บ ๐˜ด๐˜ฑ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ถ๐˜ฑ.โฃ
๐˜”๐˜บ ๐˜ข๐˜ฅ๐˜ณ๐˜ฆ๐˜ฏ๐˜ข๐˜ญ ๐˜ง๐˜ข๐˜ต๐˜ช๐˜จ๐˜ถ๐˜ฆ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ ๐˜ช๐˜ต๐˜ด๐˜ฆ๐˜ญ๐˜ง.โฃ
๐˜ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ด๐˜ถ๐˜ฅ๐˜ฅ๐˜ฆ๐˜ฏ๐˜ญ๐˜บ ๐˜ง๐˜ช๐˜ฏ๐˜ฅ ๐˜ต๐˜ฉ๐˜ฆ โ€œ๐˜ฑ๐˜ฆ๐˜ณ๐˜ง๐˜ฆ๐˜ค๐˜ต ๐˜ฑ๐˜ญ๐˜ข๐˜ฏโ€. โฃ
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My behaviors changed.โฃ
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I went from inconsistently eating 1200 calories a day Monday through Thursday-ish to consistently eating more calories every day.โฃ
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I went from seeking out excuses for why I couldnโ€™t do things, to taking action on the things I could control. โฃ
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I went from turning a blind eye to weekends off, โ€˜cheat daysโ€™, treat meals, and calories sneaking into my diet, and started to find consistency every single day. โฃ
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๐˜๐จ๐ฎ ๐š๐ซ๐ž ๐ฅ๐ข๐ค๐ž๐ฅ๐ฒ ๐ฐ๐ก๐š๐ญ ๐ข๐ฌ ๐ก๐จ๐ฅ๐๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ ๐›๐š๐œ๐ค. โฃ
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Choose to take action. โฃ
Choose to fuel your body. โฃ
Choose to stay consistent. โฃ
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๐˜๐จ๐ฎ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ก๐š๐ฏ๐ž ๐š ๐œ๐ก๐จ๐ข๐œ๐ž. โฃ
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And just a reminderโ€ฆ you likely donโ€™t need to eat less, you need to eat MORE good food CONSISTENTLY. โฃ
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๐˜š๐˜ข๐˜ช๐˜ฅ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐Ÿ˜˜โฃ
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๐˜›๐˜ฉ๐˜ฆ ๐˜ฐ๐˜ฏ๐˜ญ๐˜บ ๐˜ธ๐˜ข๐˜บ ๐˜ต๐˜ฐ ๐˜ง๐˜ข๐˜ญ๐˜ญ ๐˜ฐ๐˜ง๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ธ๐˜ข๐˜จ๐˜ฐ๐˜ฏ, ๐˜ช๐˜ด ๐˜ช๐˜ง ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ข ๐˜ธ๐˜ข๐˜จ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฐ ๐˜ง๐˜ข๐˜ญ๐˜ญ ๐˜ฐ๐˜ง๐˜ง ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ช๐˜ณ๐˜ด๐˜ต ๐˜ฑ๐˜ญ๐˜ข๐˜ค๐˜ฆ.โฃ

๐ˆ๐Ÿ ๐ฒ๐จ๐ฎ ๐œ๐จ๐ง๐ฌ๐ญ๐š๐ง๐ญ๐ฅ๐ฒ ๐Ÿ๐ข๐ง๐ ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ ๐ฌ๐ญ๐š๐ซ๐ญ๐ข๐ง๐  ๐š๐ง๐ ๐ฌ๐ญ๐จ๐ฉ๐ฉ๐ข๐ง๐  ๐จ๐ง ๐ฒ๐จ๐ฎ๐ซ ๐ฃ๐จ๐ฎ๐ซ๐ง๐ž๐ฒ…โฃ
Or getting back at it on Mondayโ€ฆ โฃ
Or recommitting to the next latest & greatest dietโ€ฆ โฃ
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๐’๐จ๐ฆ๐ž๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ ๐จ๐ญ๐ญ๐š ๐œ๐ก๐š๐ง๐ ๐ž. โฃ
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And one of the biggest shifts you can make when it comes to your health & fitness journey, is your mindset.โฃ
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๐˜š๐˜ต๐˜ข๐˜ณ๐˜ต ๐˜ท๐˜ช๐˜ฆ๐˜ธ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ง๐˜ช๐˜ต๐˜ฏ๐˜ฆ๐˜ด๐˜ด ๐˜ซ๐˜ฐ๐˜ถ๐˜ณ๐˜ฏ๐˜ฆ๐˜บ ๐˜ข๐˜ด ๐˜ข๐˜ฏ ๐˜ฐ๐˜ฏ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ค๐˜ฆ๐˜ด๐˜ด… โฃ
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Thereโ€™s no start and end date.โฃ
Thereโ€™s no finish line.โฃ
Thereโ€™s no deadline you have to reach. โฃ
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You will forever be taking steps each day towards or away from your goals.โฃ
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Youโ€™ll probably have some great days. But, youโ€™ll also probably have some train-wreck days and thatโ€™s okay too.โฃ
๐’๐จ ๐ฅ๐จ๐ง๐  ๐š๐ฌ ๐ฒ๐จ๐ฎ ๐๐จ๐งโ€™๐ญ ๐ฌ๐ญ๐จ๐ฉ.โฃ
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If you keep taking steps forward. If you stop waiting to restart and realize that thereโ€™s no on and off.โฃ
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You take your own power back.โฃ
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๐˜๐จ๐ฎ ๐ญ๐š๐ค๐ž ๐œ๐จ๐ง๐ญ๐ซ๐จ๐ฅ ๐จ๐Ÿ ๐ฒ๐จ๐ฎ๐ซ ๐ก๐ž๐š๐ฅ๐ญ๐ก ๐š๐ง๐ ๐ฒ๐จ๐ฎ๐ซ ๐œ๐ก๐จ๐ข๐œ๐ž๐ฌ.โฃ
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๐˜ ๐˜ฐ๐˜ถ ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ข ๐˜ค๐˜ฉ๐˜ฐ๐˜ช๐˜ค๐˜ฆ.โฃ
๐˜ˆ๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ ๐˜ฃ๐˜ฆ๐˜ต๐˜ต๐˜ฆ๐˜ณ ๐˜ฏ๐˜ฆ๐˜ธ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ค๐˜ฉ๐˜ฐ๐˜ฐ๐˜ด๐˜ฆ ๐˜ข๐˜จ๐˜ข๐˜ช๐˜ฏ.โฃ
๐˜ˆ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฏ๐˜ฆ๐˜น๐˜ต ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ.โฃ
๐˜ž๐˜ช๐˜ต๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฏ๐˜ฆ๐˜น๐˜ต ๐˜ข๐˜ค๐˜ต๐˜ช๐˜ฐ๐˜ฏ.โฃ
๐˜•๐˜ฐ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ธ๐˜ข๐˜ช๐˜ต.โฃ
๐‰๐ฎ๐ฌ๐ญ ๐ฆ๐จ๐ฏ๐ž ๐Ÿ๐จ๐ซ๐ฐ๐š๐ซ๐.โฃ
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Frustrated with progress?!

๐˜™๐˜ข๐˜ช๐˜ด๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฉ๐˜ข๐˜ฏ๐˜ฅ ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ท๐˜ฆ ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜จ๐˜ถ๐˜ช๐˜ญ๐˜ต๐˜บ ๐˜ฐ๐˜ง ๐˜จ๐˜ช๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ถ๐˜ฑ ๐˜ฐ๐˜ณ ๐˜จ๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ณ๐˜ถ๐˜ด๐˜ต๐˜ณ๐˜ข๐˜ต๐˜ฆ๐˜ฅ ๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ณ๐˜ฆ๐˜ฏโ€™๐˜ต ๐˜ด๐˜ฆ๐˜ฆ๐˜ช๐˜ฏ๐˜จ ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ง๐˜ข๐˜ด๐˜ต ๐˜ฆ๐˜ฏ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ?โฃ
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Youโ€™ve been eating well. โฃ
Youโ€™re working out. โฃ
And the scale hasnโ€™t budged. โฃ
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๐’๐จ๐ฎ๐ง๐ ๐Ÿ๐š๐ฆ๐ข๐ฅ๐ข๐š๐ซ?โฃ
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This topic came up with a few of my clients this past week and I wanted to share the number one thing I have them focus on: โฃ
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We shift the focus away from measuring progress based on numbers on the scale, measurements, or even seeing visual changes ๐š๐ง๐ ๐ข๐ง๐ฌ๐ญ๐ž๐š๐ ๐ฌ๐ญ๐š๐ซ๐ญ ๐ญ๐จ ๐ญ๐ซ๐š๐œ๐ค ๐š๐ง๐ ๐ฌ๐ž๐ญ ๐œ๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐ž๐ง๐œ๐ฒ ๐ ๐จ๐š๐ฅ๐ฌ. โฃ
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๐˜ž๐˜ฆ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต ๐˜ต๐˜ฐ ๐˜ค๐˜ฆ๐˜ญ๐˜ฆ๐˜ฃ๐˜ณ๐˜ข๐˜ต๐˜ฆ ๐˜ธ๐˜ช๐˜ฏ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ญ๐˜ฐ๐˜จ๐˜จ๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต๐˜ญ๐˜บ ๐˜ง๐˜ฐ๐˜ณ ๐˜ข ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ. โฃ
๐˜ˆ๐˜ค๐˜ค๐˜ฐ๐˜ฎ๐˜ฑ๐˜ญ๐˜ช๐˜ด๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ญ๐˜ญ ๐Ÿป ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ฆ๐˜ต ๐˜ฐ๐˜ถ๐˜ต ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ ๐˜ง๐˜ฐ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ. โฃ
๐˜‹๐˜ณ๐˜ช๐˜ฏ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ฆ๐˜ฏ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ ๐˜ธ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ฐ๐˜ฏ ๐˜ข ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ ๐˜ฃ๐˜ข๐˜ด๐˜ช๐˜ด. โฃ
๐˜Š๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต๐˜ญ๐˜บ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ข ๐˜ท๐˜ฆ๐˜จ๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ญ๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ๐˜บ ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ. โฃ
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Suddenly, youโ€™ll start feeling a little more positive about your journey. โฃ
Youโ€™ll start to doubt the process a little bit less. โฃ
Youโ€™ll start to have tangible concepts to implement and track. โฃ
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Because reality is we canโ€™t necessarily always control how our body responds, but we can always control our actions. โฃ
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๐€๐ง๐ ๐œ๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐ž๐ง๐ญ ๐š๐œ๐ญ๐ข๐จ๐ง ๐ฐ๐ข๐ฅ๐ฅ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐œ๐ซ๐ž๐š๐ญ๐ž ๐œ๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐ž๐ง๐ญ ๐ซ๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ. โฃ
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๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ด ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ค๐˜บ ๐˜จ๐˜ฐ๐˜ข๐˜ญ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ด๐˜ฆ๐˜ต ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ?
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๐Œ๐จ๐ง๐๐š๐ฒ ๐Œ๐ž๐š๐ฅ ๐๐ซ๐ž๐ฉ

Getting back to basics with some of our ladies today, so keeping meal prep simple with one of my favorite recipes: โฃ
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๐Ÿš ๐„๐†๐† ๐‘๐Ž๐‹๐‹ ๐ˆ๐ ๐€ ๐๐Ž๐—ช๐‹ ๐Ÿฑโฃ
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Simply cook two packages of broccoli slaw in a skillet with coconut aminos to taste (๐˜ช๐˜ตโ€™๐˜ด ๐˜ด๐˜ช๐˜ฎ๐˜ช๐˜ญ๐˜ข๐˜ณ ๐˜ต๐˜ฐ ๐˜ด๐˜ฐ๐˜บ ๐˜ด๐˜ข๐˜ถ๐˜ค๐˜ฆ). โฃ
Then, I serve over riced cauliflower and add in ground turkey. โฃ
So easy! โฃ
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๐€๐ฅ๐ฌ๐จ ๐ฉ๐ข๐œ๐ญ๐ฎ๐ซ๐ž๐ ๐ฐ๐žโ€™๐ฏ๐ž ๐ ๐จ๐ญ: โฃ
๐Ÿ—93% lean ground turkey. โฃ
๐ŸRoasted delicata squash (๐˜ธ๐˜ฉ๐˜ฐโ€™๐˜ด ๐˜ต๐˜ณ๐˜ช๐˜ฆ๐˜ฅ ๐˜ช๐˜ต?! ๐˜โ€™๐˜ฎ ๐˜ฐ๐˜ฃ๐˜ด๐˜ฆ๐˜ด๐˜ด๐˜ฆ๐˜ฅ) โฃ
And Kohlrabi noodles with green beans, and grape tomatoes ๐Ÿโฃ
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๐—ช๐ก๐š๐ญโ€™๐ฌ ๐จ๐ง ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐ฅ๐š๐ง ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ž ๐ฐ๐ž๐ž๐ค?

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