Category Archives: Fitness

3 Simple Changes…

๐˜ˆ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฉ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต ๐˜ช๐˜ด ๐˜ฐ๐˜ฏ๐˜ญ๐˜บ ๐Ÿบ% ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฅ๐˜ข๐˜บโ€ฆ โฃ
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๐๐ฎ๐ญ ๐ฐ๐ก๐š๐ญโ€™๐ฌ ๐ก๐š๐ฉ๐ฉ๐ž๐ง๐ข๐ง๐  ๐๐ฎ๐ซ๐ข๐ง๐  ๐ญ๐ก๐ž ๐จ๐ญ๐ก๐ž๐ซ ๐Ÿ—๐Ÿ”%? โฃ
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I posted last week about the importance of training your core, but we all know that you can do all the sit ups in the world and see zero change in your body if other factors arenโ€™t coming into play as well. โฃ
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That being said, before you go cleansing and detoxing, letโ€™s first focus on some small sustainable habits you can incorporate consistently to progressively see and feel change over time. โฃ
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๐Ÿ‘ ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž๐ฌ ๐ญ๐จ ๐ข๐ง๐œ๐จ๐ซ๐ฉ๐จ๐ซ๐š๐ญ๐ž: โฃ
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1. ๐˜š๐˜ฆ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜๐˜ช๐˜ต ๐˜ข ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ ๐˜ด๐˜ต๐˜ฆ๐˜ฑ ๐˜จ๐˜ฐ๐˜ข๐˜ญ. Take inventory of your current steps per day and aim to increase and stay consistent from there. We often overestimate how much of a role our workouts play in weight loss, and underestimate the small things like your day to day activity and steps. It can play a huge role in overall calorie burn throughout your day. โฃ
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2. ๐˜–๐˜ฏ๐˜ฆ ๐˜ฃ๐˜ช๐˜จ ๐˜ด๐˜ข๐˜ญ๐˜ข๐˜ฅ ๐˜ข ๐˜ฅ๐˜ข๐˜บ. Donโ€™t overthink this one. Incorporate one veggie based salad a day and youโ€™ll fill up on good foods, bump up your fiber, and find yourself planning and accounting for at least one healthy meal a day โฃ
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3. ๐˜‹๐˜ณ๐˜ช๐˜ฏ๐˜ฌ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ธ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ญ๐˜ฆ๐˜ด๐˜ด ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ด๐˜ต๐˜ถ๐˜ง๐˜ง. Cut back on the calories coming from other drinks, and aim to hit a water goal. Not only will youโ€™ll likely feel a bit less hungry but you could also potentially be decreasing a ton of empty calories. โฃ
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Simple! Once you nail these you can start to layer on more steps. ๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ˆ๐˜ฑ๐˜ณ๐˜ช๐˜ญ ๐˜ˆ๐˜ฃ๐˜ด ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ถ๐˜ด? ๐˜๐˜ฐ๐˜ธ ๐˜ฅ๐˜ช๐˜ฅ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜จ๐˜ฐ? ๐˜ž๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ด๐˜ช๐˜ฎ๐˜ฑ๐˜ญ๐˜ฆ ๐˜ต๐˜ช๐˜ฑ๐˜ด ๐˜ข๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ช๐˜ฏ๐˜ค๐˜ฐ๐˜ณ๐˜ฑ๐˜ฐ๐˜ณ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ? โฃ
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April Abs

Yes Iโ€™m running an April Abs Challenge but I also want you to ๐’๐“๐Ž๐ ๐‚๐‡๐€๐’๐ˆ๐๐† ๐€ ๐’๐ˆ๐— ๐๐€๐‚๐Š. โฃ
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We always hear the saying, ๐˜ข๐˜ฃ๐˜ด ๐˜ข๐˜ณ๐˜ฆ ๐˜ฎ๐˜ข๐˜ฅ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฌ๐˜ช๐˜ต๐˜ค๐˜ฉ๐˜ฆ๐˜ฏ. But, the reality is theyโ€™re revealed in the kitchen, and still made in the gym. Just like any other muscle group, in order to build stronger ones, we need to train them. โฃ
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๐•๐ข๐ฌ๐ข๐›๐ฅ๐ž ๐š๐›๐ฌ ๐จ๐Ÿ๐ญ๐ž๐ง ๐œ๐จ๐ฆ๐ž ๐Ÿ๐ซ๐จ๐ฆ ๐ญ๐ฐ๐จ ๐ญ๐ก๐ข๐ง๐ ๐ฌ: โฃ
1๏ธโƒฃA low enough body fat to visibly see them. โฃ
2๏ธโƒฃThicker muscle bellies that are more visible giving you that six pack appearance.โฃ
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Some of this also comes down to genetics, the structure of your body, and many other factors we have little control over. โฃ
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But while visible abs are great, the reason we actually want to train our core is a whole lot different. โฃ
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And full honesty, having a low enough body fat to visibly see abs may not put your body in the healthiest or happiest state. (๐˜ง๐˜ณ๐˜ช๐˜ฆ๐˜ฏ๐˜ฅ๐˜ญ๐˜บ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ข ๐˜ธ๐˜ฉ๐˜ฐ๐˜ญ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ต ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ญ๐˜ช๐˜ง๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐Ÿผ ๐˜ฑ๐˜ข๐˜ค๐˜ฌ ๐˜ข๐˜ฃ๐˜ด). โฃ
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So why train your core? โฃ
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Your core is not just those 6 pack abs, it is the entire base of support for your entire body. โฃ
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It includes your ab muscles, pelvic floor, the back muscles that stabilize your spine, and your diaphragm (your muscle used to breathe). โฃ
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It helps with everything from posture, to balance and stability, rotational movements, and is one of the most common ways to prevent or manage low back injury. โฃ
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Long story shortโ€ฆ if you want to move well and stay injury free until youโ€™re 90, a stronger core is going to allow you to do that. โฃ
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So stop chasing those 6 pack abs and start focusing on health, longevity, and moving well. โฃ
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Fuel your body well in the kitchen and trust with time your hard work will appear. โฃ
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AND if you want to train your core with me, hop in our ๐…๐ซ๐ž๐ž ๐€๐ฉ๐ซ๐ข๐ฅ ๐€๐›๐ฌ ๐‚๐ก๐š๐ฅ๐ฅ๐ž๐ง๐ ๐ž. Iโ€™m sharing a new workout a day, 5 days a week under 10 minutes a day.ย Join us here!ย 
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๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฎ๐˜ฆ? ๐˜ž๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ค๐˜ฐ๐˜ณ๐˜ฆ ๐˜ฆ๐˜น๐˜ฆ๐˜ณ๐˜ค๐˜ช๐˜ด๐˜ฆ? ๐˜“๐˜ฐ๐˜ท๐˜ฆ ๐˜ฐ๐˜ณ ๐˜ฉ๐˜ข๐˜ต๐˜ฆ ๐˜ต๐˜ฐ ๐˜ต๐˜ณ๐˜ข๐˜ช๐˜ฏ ๐˜ช๐˜ต? โฃ
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P.S. This picture was my pre-surgery core and Iโ€™m working hard to get back there because I know I was at my healthiest, fittest, and most functional. One day at a time. โฃ
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So you want to start tracking macros…

Here are some of my favorite tips: โฃ
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๐Ÿ• First things first, if youโ€™ve never tracked your food before start there. Give yourself a week of simply logging your food in an app like My Fitness Pal without stressing about hitting a goal. โฃ
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๐Ÿฅ™ Second step, work towards a calorie and protein goal first. Macros can be complicated and if youโ€™re not even hitting a calorie baseline or consuming enough protein consistently, we want to start there. โฃ
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๐Ÿฟ Two big tips for accuracyโ€ฆ plan ahead as much as you can, your calories and macros are like a budget and if you can allot your needs ahead of time, youโ€™ll be better able to reach your targets. Also, get yourself a food scale and weigh and measure as much as you can. The more accurate you can be, the sooner youโ€™ll start to see results. โฃ
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๐Ÿง˜โ€โ™€๏ธ Lastly, ๐›๐ž ๐ฉ๐š๐ญ๐ข๐ž๐ง๐ญ. This is not a quick fix, itโ€™s a long term sustainable approach that you want to be as consistent with as possible. That’s going to mean not dramatically slashing calories or cutting out all the foods you love. โฃ
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Understand that as with anything in life, it will get easier as you go. Starting is going to be uncomfortable, it’s going to feel tedious, and might be a bit overwhelming, but with time youโ€™ll learn, improve and get so much more comfortable with the process. โฃ
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๐‡๐š๐ฏ๐ž ๐ฒ๐จ๐ฎ ๐ญ๐ซ๐š๐œ๐ค๐ž๐ ๐ฆ๐š๐œ๐ซ๐จ๐ฌ ๐›๐ž๐Ÿ๐จ๐ซ๐ž?! โฃ
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P.S. looking to get started but want some extra support? Our next nutrition challenge starts Monday and thereโ€™s still time to join us. Message me if youโ€™d like some info โฃ๐Ÿ’Œ
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What I wish I knew…

๐˜๐˜ฆ๐˜บ ๐˜จ๐˜ถ๐˜ฆ๐˜ด๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ต? โฃ
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It doesnโ€™t matter if you eat three meals per day or 5. โฃ
If you eat at night you wonโ€™t automatically store that food as fat. โฃ
Carbohydrates can be eaten any time of day. โฃ
Intermittent fasting is not a magical solution to weight loss. โฃ
Neither is keto. โฃ
There is not one perfect macro or calorie prescription for everyone. โฃ
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๐˜ˆ๐˜ฏ๐˜ฅ ๐˜จ๐˜ถ๐˜ฆ๐˜ด๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ข๐˜ญ๐˜ด๐˜ฐ ๐˜ต๐˜ณ๐˜ถ๐˜ฆโ€ฆ โฃ
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You will lose weight if you are in a calorie deficit. โฃ
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But itโ€™s also probably a pretty good idea to drink a lot of water and eat a lot of vegetables, not because you need them to lose weight, but because theyโ€™re great for your body and your health. โฃ
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The goal of fat loss should be to eat as much as possible while still losing weight. โฃ
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These are all lessons I wish I learned a whole lot sooner on my journey. โฃ
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I tried Paleo. โฃ
I cut out carbs. โฃ
I desperately tried to stop eating by 7pm. โฃ
I ate 6 mini meals a day. โฃ
I fasted until 2pm. โฃ
I counted calories, points, macros, containers. โฃ
I took pills. โฃ
I drank shakes. โฃ
I tried ketones. โฃ
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๐€๐ง๐ ๐ ๐ฎ๐ž๐ฌ๐ฌ ๐ฐ๐ก๐š๐ญ ๐ฐ๐จ๐ซ๐ค๐ž๐ ๐›๐ž๐ฌ๐ญโ€ฆ โฃ
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Become ruthlessly consistent with tracking my food and counting macros. โฃ
Fueling my body with a whole lot of good for me foods. โฃ
Allowing myself the foods I loved. โฃ
And most importantly, removing many of the food rules I always believed to be true. โฃ
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Itโ€™s not one perfect solution for everyone but that is what worked for me. โฃ
The only way to know what works for you is to try. And fail. Probably a lot. โฃ
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But promise me thisโ€ฆ stop believing in the quick fixes, detoxes, and magic tips. โฃ
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๐˜—๐˜ถ๐˜ต ๐˜ช๐˜ฏ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ, ๐˜ด๐˜ญ๐˜ฐ๐˜ธ๐˜ญ๐˜บ, ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต๐˜ญ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฑ๐˜ข๐˜ต๐˜ช๐˜ฆ๐˜ฏ๐˜ค๐˜ฆ. โฃ
๐ˆ๐ญ ๐š๐œ๐ญ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ฐ๐จ๐ซ๐ค๐ฌ. โฃ
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Therapy

๐…๐ข๐ญ๐ง๐ž๐ฌ๐ฌ ๐ข๐ฌ ๐ฆ๐ฒ ๐ญ๐ก๐ž๐ซ๐š๐ฉ๐ฒ.โฃ
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The other day I posted about struggling with unknowns of surgery, and I want to be clear that I could care less if my body changes appearance-wise during recovery.โฃ
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What worries me most is how Iโ€™ll be able to move physically.โฃ
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I used to work out to โ€˜๐˜ฃ๐˜ฆ ๐˜ด๐˜ฌ๐˜ช๐˜ฏ๐˜ฏ๐˜บโ€™ and โ€˜๐˜ต๐˜ฐ ๐˜ฃ๐˜ถ๐˜ณ๐˜ฏ ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ดโ€™. โฃ
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Then I learned better. โฃ
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I started working out to feel good in my own skin. โฃ
I started working out to enhance my health. โฃ
I started working out because I enjoyed it. โฃ
I started working out because it became ๐ฆ๐ฒ ๐ญ๐ก๐ž๐ซ๐š๐ฉ๐ฒ. โฃ
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Fitness has become a huge mental outlet for me. Itโ€™s a way to clear my mind, beat depression, tackle my anxiety, and just improve my mindset overall. โฃ
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But what this is teaching me is to find new and different outlets to improve my mindset, manage anxiety, and letโ€™s be honest, get through 2021 in general. โฃ
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Lately Iโ€™ve been focusing on things like more family time, getting outside for walks, more time with friends, journaling & reading more, listening to podcasts, and seeking support when I need it. They have all been huge, and will continue to be incredible tools as I heal and scale back on my regular activity. โฃ
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I always want to be fully transparent and remind you that it is 100% okay to take a break, rest & recover, BUT it is also 100% okay to feel anxiety about that rest & recovery too. โฃ
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& just in case you havenโ€™t yet discovered what an amazing tool fitness can be for therapy, I want to encourage you to get moving. Not to burn off calories or change your body, but to enhance your health & improve your mindset. โฃ
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๐…๐จ๐œ๐ฎ๐ฌ ๐จ๐ง ๐ญ๐š๐ค๐ข๐ง๐  ๐œ๐š๐ซ๐ž ๐จ๐Ÿ ๐ฒ๐จ๐ฎ. ๐Ÿง˜โ€โ™€๏ธ

 

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