Category Archives: Fitness

๐ˆโ€™๐ฏ๐ž ๐ฅ๐จ๐ฌ๐ญ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ž๐š๐ญ๐ข๐ง๐  ๐ฉ๐จ๐ฉ๐œ๐จ๐ซ๐ง ๐›๐ž๐Ÿ๐จ๐ซ๐ž ๐›๐ž๐ ๐ž๐ฏ๐ž๐ซ๐ฒ ๐ง๐ข๐ ๐ก๐ญ. ๐Ÿฟโฃโฃ โฃโฃ

๐ˆโ€™๐ฏ๐ž ๐ฅ๐จ๐ฌ๐ญ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ž๐š๐ญ๐ข๐ง๐  ๐ฉ๐จ๐ฉ๐œ๐จ๐ซ๐ง ๐›๐ž๐Ÿ๐จ๐ซ๐ž ๐›๐ž๐ ๐ž๐ฏ๐ž๐ซ๐ฒ ๐ง๐ข๐ ๐ก๐ญ. ๐Ÿฟโฃโฃ
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๐˜ ๐˜ถ๐˜ด๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ต๐˜ณ๐˜บ ๐˜ด๐˜ฐ ๐˜ฉ๐˜ข๐˜ณ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ฐ๐˜ฑ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฃ๐˜บ ๐Ÿฝ๐˜ฑ๐˜ฎ. โฃโฃ
๐˜ ๐˜ถ๐˜ด๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ง๐˜ฐ๐˜ณ๐˜ค๐˜ฆ ๐˜ฎ๐˜บ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ต๐˜ฐ ๐˜ฐ๐˜ฏ๐˜ญ๐˜บ ๐˜ฆ๐˜ข๐˜ต โ€œ๐˜ค๐˜ญ๐˜ฆ๐˜ข๐˜ฏ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ดโ€. โฃโฃ
๐˜ ๐˜ถ๐˜ด๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ฆ๐˜ฎ๐˜ฃ๐˜ข๐˜ณ๐˜ณ๐˜ข๐˜ด๐˜ด๐˜ฆ๐˜ฅ ๐˜ฃ๐˜บ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ข๐˜ค๐˜ต ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ด๐˜ถ๐˜จ๐˜ข๐˜ณ ๐˜ง๐˜ณ๐˜ฆ๐˜ฆ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ฆ๐˜ฅ ๐˜ฎ๐˜ฆ ๐˜ด๐˜ต๐˜ช๐˜ค๐˜ฌ ๐˜ต๐˜ฐ ๐˜ฎ๐˜บ ๐˜จ๐˜ฐ๐˜ข๐˜ญ๐˜ด. โฃโฃ
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If thereโ€™s one thing I wished I learned sooner on my journey, itโ€™s that most food โ€˜๐˜ณ๐˜ถ๐˜ญ๐˜ฆ๐˜ดโ€™ are arbitrary. โฃโฃ
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Just because it worked for one person doesnโ€™t mean it will work for you. โฃโฃ
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๐ˆ๐Ÿ ๐ฒ๐จ๐ฎ ๐š๐ซ๐ž ๐ข๐ง ๐š ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž ๐๐ž๐Ÿ๐ข๐œ๐ข๐ญ ๐ฒ๐จ๐ฎ ๐ฐ๐ข๐ฅ๐ฅ ๐ฅ๐จ๐ฌ๐ž ๐Ÿ๐š๐ญ ๐จ๐ฏ๐ž๐ซ ๐ญ๐ข๐ฆ๐ž. โฃโฃ
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How you choose to get there safely & easily for you is going to vary person to person. โฃโฃ
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And the only way to know is to try and see what works for you. โฃโฃ
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So next time, before you beat yourself for that nighttime snack, ask yourself: ๐˜๐˜ฐ๐˜ธ ๐˜ค๐˜ข๐˜ฏ ๐˜ ๐˜ฎ๐˜ข๐˜ฌ๐˜ฆ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ต๐˜ช๐˜ญ๐˜ญ ๐˜ณ๐˜ฆ๐˜ข๐˜ค๐˜ฉ ๐˜ฎ๐˜บ ๐˜จ๐˜ฐ๐˜ข๐˜ญ๐˜ด? โฃโฃ
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Stop with the silly food rules. โฃโฃ
Stay in a calorie deficit. โฃโฃ
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Choose foods that will keep you full, make you feel your best, and keep your body healthy, 80% of the time. โฃโฃ
Choose foods that you enjoy and will keep you mentally sane 20% of the time. โฃโฃ
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The perfect diet for everyone doesnโ€™t exist. โฃโฃ
๐“๐ก๐ž ๐๐ข๐ž๐ญ ๐ฒ๐จ๐ฎ ๐œ๐š๐ง ๐ฌ๐ฎ๐ฌ๐ญ๐š๐ข๐ง ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ž ๐ฅ๐จ๐ง๐  ๐ญ๐ž๐ซ๐ฆ ๐ข๐ฌ ๐ญ๐ก๐ž ๐ฉ๐ž๐ซ๐Ÿ๐ž๐œ๐ญ ๐๐ข๐ž๐ญ ๐Ÿ๐จ๐ซ ๐ฒ๐จ๐ฎ. โฃโฃ
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Trust the process and eat your carbs at night if you want them. โฃโฃ
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Sincerely,โฃโฃ
The girl who lost 15 lbs eating popcorn every night after 8pm.
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๐ˆ๐Ÿ ๐ˆ ๐ญ๐จ๐ฅ๐ ๐ฒ๐จ๐ฎ ๐ง๐จ๐ญ ๐ญ๐จ ๐ญ๐ก๐ข๐ง๐ค ๐š๐›๐จ๐ฎ๐ญ ๐ฉ๐ข๐ณ๐ณ๐š – ๐ฐ๐ก๐š๐ญ ๐ข๐ฌ ๐ญ๐ก๐ž ๐Ÿ๐ข๐ซ๐ฌ๐ญ ๐ญ๐ก๐ข๐ง๐  ๐ฒ๐จ๐ฎ ๐ฐ๐จ๐ฎ๐ฅ๐ ๐ญ๐ก๐ข๐ง๐ค ๐š๐›๐จ๐ฎ๐ญ? โฃ๐Ÿ•๐Ÿ•๐Ÿ•
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So why, when it comes to our diet do we think that putting something off limits is going to be beneficial to helping us reach our goals. โฃ
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I see this all the time and was guilty of it for so long too. โฃ
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We automatically think the answer to solving our โ€œlack of willpowerโ€ is to place more restrictions on our food. โฃ
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๐˜”๐˜ข๐˜บ๐˜ฃ๐˜ฆ ๐˜ช๐˜ฏ๐˜ต๐˜ฆ๐˜ณ๐˜ฎ๐˜ช๐˜ต๐˜ต๐˜ฆ๐˜ฏ๐˜ต ๐˜ง๐˜ข๐˜ด๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฑ๐˜ณ๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ๐˜ต ๐˜ถ๐˜ด ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜ฃ๐˜ช๐˜ฏ๐˜จ๐˜ช๐˜ฏ๐˜จ? โฃ
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๐˜–๐˜ณ, ๐˜ฎ๐˜ข๐˜บ๐˜ฃ๐˜ฆ ๐˜ค๐˜ถ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ถ๐˜ต ๐˜ด๐˜ถ๐˜จ๐˜ข๐˜ณ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜จ๐˜ฆ๐˜ต ๐˜ถ๐˜ด ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ฐ๐˜ฑ ๐˜ค๐˜ณ๐˜ข๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ต? โฃ
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But hereโ€™s what I find actually tends to be the case…. (๐˜ช๐˜ตโ€™๐˜ด ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ข๐˜ฃ๐˜ญ๐˜บ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ต๐˜ฐ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜ฌ) โฃ
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If youโ€™re struggling with binging, eating more food earlier in the day not fasting, will probably help you from overeating later (also be sure to seek out therapy if binge eating truly is a struggle).
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Not eating ENOUGH is probably causing you to eat TOO MUCH over the long term. โฃ
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Allowing yourself to eat sugar in moderation will actually take the stigma away from it and make you crave it less.โฃ
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If I tell you that you donโ€™t have to eat perfectly โ€˜clean foodsโ€™ and vegetables all the time, you will actually learn to choose them for yourself. โฃ
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Not because you โ€˜๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ฐโ€™ but because you feel your best when you do, have more energy, and can hit your goals easier. โฃ
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๐˜๐จ๐ฎ ๐œ๐š๐ง ๐ฌ๐ญ๐ข๐ฅ๐ฅ ๐ซ๐ž๐š๐œ๐ก ๐ฒ๐จ๐ฎ๐ซ ๐ ๐จ๐š๐ฅ๐ฌ ๐ž๐š๐ญ๐ข๐ง๐  ๐๐จ๐ง๐ฎ๐ญ๐ฌ, ๐ฌ๐ฎ๐ ๐š๐ซ, ๐š๐ง๐ ๐ฉ๐ข๐ณ๐ณ๐š ๐ข๐ง ๐ฆ๐จ๐๐ž๐ซ๐š๐ญ๐ข๐จ๐ง.ย ๐Ÿฉ๐Ÿฟ๐ŸŒฎโฃ
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In fact in may actually benefit you to eat those things on occasion. โฃ
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๐“๐ก๐ž ๐ ๐จ๐š๐ฅ ๐ข๐ฌ ๐ง๐จ๐ญ ๐ญ๐จ ๐›๐ž ๐ฉ๐ž๐ซ๐Ÿ๐ž๐œ๐ญ ๐ฐ๐ข๐ญ๐ก ๐ฒ๐จ๐ฎ๐ซ ๐๐ข๐ž๐ญ. โฃ
๐ˆ๐ญโ€™๐ฌ ๐ญ๐จ ๐›๐ž ๐œ๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐ž๐ง๐ญ.โฃย ๐Ÿ‘Œ

What is the biggest thing you struggle with when it comes to nutrition?!ย โฌ‡๏ธ

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Progress

๐Ÿท๐Ÿถ ๐˜ ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ˆ๐˜จ๐˜ฐ ๐˜—๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ง๐˜ฐ๐˜ณ ๐˜ฎ๐˜ฆ was stepping into a gym for the first time and walking on the treadmill. โฃโฃ
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๐Ÿพ ๐˜ ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ˆ๐˜จ๐˜ฐ ๐˜—๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ง๐˜ฐ๐˜ณ ๐˜ฎ๐˜ฆ was picking up some heavy weights and shifting my focus from how my body looked to what my body was capable of doing.โฃโฃ
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๐Ÿผ ๐˜ ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ˆ๐˜จ๐˜ฐ ๐˜—๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ง๐˜ฐ๐˜ณ ๐˜ฎ๐˜ฆ was stepping off of the scale in order to develop a healthier relationship with food & my body. โฃโฃ
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๐Ÿบ ๐˜ ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ˆ๐˜จ๐˜ฐ ๐˜—๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ง๐˜ฐ๐˜ณ ๐˜ฎ๐˜ฆ was not tracking my food, enjoying more drinks & treats with friends, and backing off the expectations on my nutrition. โฃโฃ
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๐Ÿธ ๐˜ ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ˆ๐˜จ๐˜ฐ ๐˜—๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ง๐˜ฐ๐˜ณ ๐˜ฎ๐˜ฆ was trusting a program, getting back to tracking my food, and adding in more cardio. โฃโฃ
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๐˜›๐˜ฐ๐˜ฅ๐˜ข๐˜บ ๐˜—๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ง๐˜ฐ๐˜ณ ๐˜ฎ๐˜ฆ is stepping on the scale daily in order to develop a healthier relationship with my body (& ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ต ๐˜ข๐˜ญ๐˜ญ ๐˜ช๐˜ฏ ๐˜ฎ๐˜บ ๐˜ด๐˜ต๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด), working towards a point of maintenance with my nutrition, and getting to a place of balance with my food and fitness.โฃโฃ
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Donโ€™t be afraid to go through periods of unbalance to find your balance. โฃโฃ
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If thereโ€™s one thing Iโ€™ve learned itโ€™s that no one phase will be alike and if you arenโ€™t changing your definition of progress from time to time, you likely arenโ€™t growing very much. โฃโฃ
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๐Œ๐š๐ฒ ๐ฒ๐จ๐ฎ ๐Ÿ๐จ๐ซ๐ž๐ฏ๐ž๐ซ ๐›๐ž ๐š ๐ฐ๐จ๐ซ๐ค ๐ข๐ง ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ. โฃโฃ๐Ÿ’—

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๐Ÿผ ๐˜ญ๐˜ฃ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐Ÿท๐Ÿบ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ด ๐˜ด๐˜ฆ๐˜ฑ๐˜ข๐˜ณ๐˜ข๐˜ต๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ต๐˜ธ๐˜ฐ ๐˜ฑ๐˜ช๐˜ค๐˜ต๐˜ถ๐˜ณ๐˜ฆ๐˜ด. โฃโฃโฃโฃ

๐“๐ก๐š๐ญโ€™๐ฌ ๐š ๐ซ๐š๐ญ๐ž ๐จ๐Ÿ .๐Ÿ’๐Ÿ‘ ๐ฅ๐›๐ฌ ๐š ๐ฐ๐ž๐ž๐ค ๐จ๐Ÿ ๐ฅ๐จ๐ฌ๐ฌ. โฃโฃโฃโฃ
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Raise your hand if youโ€™ve ever been frustrated by only losing .4 of a pound on the scaleย ๐Ÿ™‹โ€โ™€๏ธย โฃโฃโฃโฃ
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๐˜ ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ. โฃโฃโฃโฃ
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For years I would get so frustrated that I was working so hard only to see the tiniest bit of movement from the scale. โฃโฃโฃโฃ
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Iโ€™d either give up and proceed to eat everything I avoided for the past week, jump ship and move on to the next latest and greatest diet, or drop myself into even more of an unsustainable deficit to try to โ€œ๐˜ด๐˜ฑ๐˜ฆ๐˜ฆ๐˜ฅโ€ things up. โฃโฃโฃโฃ
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๐’๐จ๐ฎ๐ง๐ ๐Ÿ๐š๐ฆ๐ข๐ฅ๐ข๐š๐ซ?! โฃโฃโฃโฃ
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Itโ€™s no secret now that I rarely weigh myself. For my own mental health, itโ€™s what works best for me. โฃโฃโฃโฃ
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But when I hopped on the scale at the doctors last week I was curious and felt inclined to share.โฃโฃโฃโฃ
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If I had actually weighed myself during the process I probably wouldโ€™ve given up or gotten so frustrated with my โ€œlackโ€ of progress. โฃโฃโฃโฃ
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But reality is, healthy weight loss should be no more than .01% of your body weight a week. โฃโฃโฃโฃ
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And this is further proof to me that slow weight loss is sustainable weight loss. โฃโฃโฃโฃ
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Over the last 14 weeks I havenโ€™t felt deprived, discouraged or frustrated. โฃโฃโฃโฃ
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So I want to encourage you if youโ€™re feeling defeated with your weight loss journey you can either hop off the scale and trust the process. โฃโฃโฃโฃ
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embrace the journey and know that those .4 lb drops can and will add up over time. โฃโฃโฃโฃ
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๐˜๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ฃ๐˜ฆ๐˜ค๐˜ฐ๐˜ฎ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜ช๐˜ฆ๐˜ด๐˜ต & ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ช๐˜ฆ๐˜ด๐˜ต ๐˜ท๐˜ฆ๐˜ณ๐˜ด๐˜ช๐˜ฐ๐˜ฏ ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ. โฃโฃโฃโฃ
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๐“๐ก๐ž ๐ซ๐ž๐ฌ๐ญ ๐ฐ๐ข๐ฅ๐ฅ ๐Ÿ๐š๐ฅ๐ฅ ๐ข๐ง๐ญ๐จ ๐ฉ๐ฅ๐š๐œ๐ž.โฃโฃโฃโฃ

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๐ˆ ๐ฎ๐ฌ๐ž๐ ๐ญ๐จ ๐œ๐ซ๐ข๐ง๐ ๐ž ๐ฐ๐ก๐ž๐ง ๐ˆ ๐ฌ๐š๐ฐ ๐ฆ๐ฒ ๐ฌ๐ก๐š๐๐จ๐ฐ.โฃโฃ

Even as a child, I remember walking with my mom and comparing her legs in the shadows to mine.โฃโฃ
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๐˜๐˜ฆ๐˜ณ๐˜ด ๐˜ธ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ฏ๐˜จ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ฌ๐˜ช๐˜ฏ๐˜ฏ๐˜บ… ๐˜ฎ๐˜ช๐˜ฏ๐˜ฆ ๐˜ด๐˜ฉ๐˜ฐ๐˜ณ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ต๐˜ถ๐˜ฎ๐˜ฑ๐˜บ.โฃโฃ
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2 years ago I had just moved back to Massachusetts. Feeling defeated, out of shape, and not wanting to be around anyone I would walk Sophie every day and consider it my workout.โฃโฃ
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I wanted to hide so my eyes were constantly down, and Iโ€™d be face to face with my shadow.โฃโฃ
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I was quickly reminded of my wide shoulders that I hated. โฃโฃ
My lack of a waist from my nutrition I couldnโ€™t get under control. โฃโฃ
And those short stumpy legs.โฃโฃ
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The other day while out for a walk with Sophie, I looked down and caught a glimpse of that same shadow. This time, I didnโ€™t cringe. โฃโฃ
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It was such a good reminder that something seemingly so insignificant could be a true marker of the progress Iโ€™ve made over the past few years. โฃโฃ
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๐‹๐ข๐ญ๐ญ๐ฅ๐ž ๐ฐ๐ข๐ง๐ฌ ๐ฅ๐ข๐ค๐ž ๐ญ๐ก๐ข๐ฌ ๐š๐ซ๐ž ๐ญ๐ก๐ž ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ฒ๐จ๐ฎโ€™๐ฅ๐ฅ ๐ง๐ž๐ฏ๐ž๐ซ ๐ง๐จ๐ญ๐ข๐œ๐ž ๐ข๐Ÿ ๐ฒ๐จ๐ฎ ๐ค๐ž๐ž๐ฉ ๐ฌ๐ญ๐ซ๐ž๐ฌ๐ฌ๐ข๐ง๐  ๐จ๐ฏ๐ž๐ซ ๐ญ๐ก๐ž ๐ฌ๐œ๐š๐ฅ๐ž.โฃโฃ
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This had to do with my mindset, and sure with my body changing, but also in how I see myself. โฃโฃ
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๐˜ˆ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ ๐˜ต๐˜ฐ ๐˜ค๐˜ฆ๐˜ญ๐˜ฆ๐˜ฃ๐˜ณ๐˜ข๐˜ต๐˜ฆ ๐˜ข๐˜ญ๐˜ญ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ท๐˜ช๐˜ค๐˜ต๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด. โฃโฃ
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๐„๐ฌ๐ฉ๐ž๐œ๐ข๐š๐ฅ๐ฅ๐ฒ ๐ญ๐ก๐ž ๐ง๐จ๐ง-๐ฌ๐œ๐š๐ฅ๐ž ๐จ๐ง๐ž๐ฌ. ๐Ÿ™Œโฃโฃ
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What is one non-scale win you can celebrate? โฃ

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