Category Archives: Fitness

Willpower is NOT a Thing

๐ˆ ๐๐จ๐ง’๐ญ ๐ก๐š๐ฏ๐ž ๐ฐ๐ข๐ฅ๐ฅ๐ฉ๐จ๐ฐ๐ž๐ซ.โฃ
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I can be just as guilty of making poor nutrition choices, not sleeping enough, drinking too much caffeine, eating too much chocolate, and skipping a workout here or there.โฃ
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Before you go blaming your lack of willpower hear me out.โฃ
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Willpower doesn’t really exist at all.โฃ
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๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ฅ๐˜ฐ๐˜ฆ๐˜ด?โฃ
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Getting really clear on what you want to accomplish.โฃ
Deciding what you are willing (and unwilling) to do to get there.โฃ
Setting yourself up for success.โฃ
Making choices that will take you closer to your goals.โฃ
Taking action towards those choices even when you don’t necessarily feel like it.โฃ
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You don’t lack willpower.โฃ
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You just aren’t taking action yet.โฃ
You haven’t given yourself enough time to build up a routine yet.โฃ
You are still waiting for the motivation and willpower to kick in, instead of using your discipline.โฃ
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๐˜Š๐˜ฉ๐˜ฐ๐˜ช๐˜ค๐˜ฆ ๐˜ช๐˜ด ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด.โฃ

Are you getting your Thursday workout in?!

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๐ŸŒ๐Ÿ‹๐Ÿ‰๐ŸŒถ ๐Ÿ’ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐“๐ซ๐ฎ๐ญ๐ก๐ฌ ๐ญ๐ก๐š๐ญ ๐“๐‘๐€๐๐’๐…๐Ž๐‘๐Œ๐„๐ƒ ๐ฆ๐ฒ ๐‰๐จ๐ฎ๐ซ๐ง๐ž๐ฒ ๐ŸŒฝ๐Ÿ ๐Ÿ‡๐ŸŽโฃ

For years, food was my biggest enemy. I would eat too little, eat too much, and usually start fresh every Monday. With so much information out there, and so much desperation for success it can be easy to get overwhelmed with what is factual and what is a load of marketing BS from the diet industry. โฃ
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With time, I managed to navigate myย way through ALL the diets, and find what works for me. ๐˜ˆ๐˜ฏ๐˜ฅ ๐˜ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ด๐˜ข๐˜บ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฃ๐˜ช๐˜จ๐˜จ๐˜ฆ๐˜ด๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ฅ๐˜ฐ ๐˜ช๐˜ด ๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ฐ๐˜ถ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ฆ๐˜ฆ ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ด ๐˜ฃ๐˜ฆ๐˜ด๐˜ต ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ. โฃ

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BUT that being said, here are 4 of the biggest truths I learned through trial and error to help get you goingโ€ฆ โฃ

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1๏ธโƒฃย ๐˜๐จ๐ฎ ๐ฐ๐ข๐ฅ๐ฅ ๐จ๐Ÿ๐ญ๐ž๐ง ๐ฎ๐ง๐๐ž๐ซ๐ž๐ฌ๐ญ๐ข๐ฆ๐š๐ญ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ ๐œ๐จ๐ง๐ฌ๐ฎ๐ฆ๐ž๐, ๐š๐ง๐ ๐ญ๐ก๐ž ๐จ๐ง๐ฅ๐ฒ ๐ฐ๐š๐ฒ ๐ญ๐จ ๐ค๐ง๐จ๐ฐ ๐Ÿ๐จ๐ซ ๐ฌ๐ฎ๐ซ๐ž ๐ก๐จ๐ฐ ๐ฆ๐ฎ๐œ๐ก ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐ž๐š๐ญ๐ข๐ง๐  ๐ข๐ฌ ๐ญ๐จ ๐ฆ๐ž๐š๐ฌ๐ฎ๐ซ๐ž ๐š๐ง๐ ๐ญ๐ซ๐š๐œ๐ค ๐ข๐ญ. I see this all the timeโ€ฆ an extra pour of creamer in your coffee, 2 tablespoons of peanut butter instead of one, 8 ounces of chicken instead of 4. They seem small, but if itโ€™s happening daily, it will add up over time. Youโ€™re likely frustrated because youโ€™re eating all of the right things and not losing weight, but so often we donโ€™t account for exactly how much. The best way to get honest about this is to MEASURE what youโ€™re doing (with a food scale, measuring cups, portion containers, whatever works for you) AND then also to TRACK it. Hold yourself accountable. โฃ

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2๏ธโƒฃย ๐Œ๐จ๐ฌ๐ญ ๐š๐œ๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ ๐ญ๐ซ๐š๐œ๐ค๐ž๐ซ๐ฌ ๐ฐ๐ข๐ฅ๐ฅ ๐จ๐ฏ๐ž๐ซ๐ž๐ฌ๐ญ๐ข๐ฆ๐š๐ญ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ ๐›๐ฎ๐ซ๐ง๐ž๐ ๐š๐ง๐ ๐Ÿ๐ข๐ญ๐ง๐ž๐ฌ๐ฌ ๐š๐ฅ๐จ๐ง๐ž ๐ฐ๐ข๐ฅ๐ฅ ๐ฅ๐ข๐ค๐ž๐ฅ๐ฒ ๐ง๐จ๐ญ ๐œ๐จ๐ง๐ญ๐ซ๐ข๐›๐ฎ๐ญ๐ž ๐ฆ๐ฎ๐œ๐ก ๐ญ๐จ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ. This is not to say fitness isnโ€™t important. It is. In fact it was the number one thing to keep me MOTIVATED to stay on track with my nutrition BUT if youโ€™re doing it just to burn calories to lose weight youโ€™re doing it wrong. Track your steps for overall health, but donโ€™t become a slave to it. Move more to stay motivated. Use resistance training to reshape your body. But, also know that you donโ€™t need to โ€œeat backโ€ your calories burned, or โ€œburn offโ€ what you ate. I honestly turn off the activity estimate entirely in my fitness pal. โฃ

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3๏ธโƒฃย ๐ˆ๐ญ ๐ข๐ฌ ๐ข๐ฆ๐ฉ๐จ๐ซ๐ญ๐š๐ง๐ญ ๐ญ๐จ ๐ž๐š๐ญ ๐Ÿ๐จ๐จ๐๐ฌ ๐ฒ๐จ๐ฎ ๐ž๐ง๐ฃ๐จ๐ฒ. Hate celery juice. Stop drinking it. Love cream in your coffee. Drink it, track it and make it work within your day. When you stop jumping on every latest health bandwagon youโ€™ll be able to discover the healthy foods you genuinely enjoy, and will continue to consume them consistently and sustainably because you actually like them. Youโ€™ll also be able to incorporate the foods some may deem โ€œunhealthyโ€, simply because you like them, and will be more likely to continue to work towards your goals because youโ€™re happy and satisfied, not forcing down kale salads at every meal when you secretly hate it. โฃ

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4๏ธโƒฃย ๐ˆ๐Ÿ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐ฅ๐จ๐จ๐ค๐ข๐ง๐  ๐ญ๐จ ๐ฅ๐จ๐ฌ๐ž ๐ฐ๐ž๐ข๐ ๐ก๐ญ, ๐ญ๐ก๐ž ๐ญ๐ข๐ฆ๐ข๐ง๐  ๐จ๐Ÿ ๐ฐ๐ก๐ž๐ง ๐ฒ๐จ๐ฎ ๐ž๐š๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐จ๐จ๐ ๐๐จ๐ž๐ฌ ๐ง๐จ๐ญ ๐ฆ๐š๐ญ๐ญ๐ž๐ซ. You can eat carbohydrates at night, skip breakfast in the morning, eat 3 square meals a day or 6 mini meals throughout the day. So long as you are in a caloric deficit, you will continue to lose weight. What is important is discovering the timing that will make you most likely to stick with your plan, and potentially get the most of your workouts BUT if your main goal is fat loss, focus on sticking to a calorie deficit FIRST before you even think about timing. โฃ
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๐‡๐„๐‹๐๐…๐”๐‹?!?! ๐€๐ง๐ฒ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ช๐ฎ๐ž๐ฌ๐ญ๐ข๐จ๐ง๐ฌ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐œ๐ฎ๐ซ๐ข๐จ๐ฎ๐ฌ ๐š๐›๐จ๐ฎ๐ญ? โฃ
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Transformation isn’t a butterfly. ๐Ÿฆ‹โฃ

It’s the thing before you get to be a pretty bug flying away. โฃ
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It’s huddling in the dark cocoon and then pushing your way out. โฃ
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It’s the messy work of making sense of your fortunes and misfortunes, desires and doubts, hang-ups and sorrows, actions and accidents, mistakes and successes, so you can go on and become the person you must next become.โฃ
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– Cheryl Strayed โฃ

Happy Tuesdayย ๐Ÿ’•ย Reminder to forever embrace your messย ๐Ÿฆ‹

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Embrace your STRUGGLE

Itโ€™s easy for me to get to the gym everyday. โฃโฃ
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One of my biggest fears as a coach has always been that I wonโ€™t be relatable. โฃโฃ
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And Iโ€™ll be honest, lately that fear has been in overdrive. โฃโฃ
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I genuinely love fitness. It makes me happy. It isnโ€™t a struggle to commit to and quite honestly, I have a harder time taking a day off than I do getting a workout in. โฃโฃ
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But hear me out. โฃโฃ
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I wasnโ€™t always like this. โฃโฃ
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I found fitness at a time when I needed it the most. I was miserable in my own skin, tormented by food, and hated my body more than anything.โฃโฃ
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I was out of shape, not athletic and started forcing myself to exercise. โฃโฃ
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Now my struggle isnโ€™t fitness. โฃโฃ
My struggle is my mindset. โฃโฃ
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There are days where my anxiety is so bad I have to tell myself to just make to the gym and Iโ€™ll feel better. โฃโฃ
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There are days where I am nauseous from anxiety and the only thing to cure it is a workout. โฃโฃ
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There are days where the one time I am not panicked is when I am moving for an hour at the gym. โฃโฃ
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Iโ€™m not sharing this so you officially think Iโ€™m a crazy, but to be honest. โฃโฃ
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You will forever have things that are a struggle for you. โฃโฃ
For every one thing that seems easy for someone, there is always something they struggle with on the other side. โฃโฃ
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These may change. โฃโฃ
These may evolve. โฃโฃ
But I promise for every struggle there is always a solution, and it may just lead you to your biggest strengths. โฃโฃ
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Embrace it. โฃโฃ
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What is one thing you are struggling with currently? โฃโฃ

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FORWARD

January has a tendency to feel like the longest month ever… am I right?โฃย ๐Ÿ™‹โ€โ™€๏ธ

Full honesty, 2020 has been a trying year so far.โฃ
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But if there’s one thing that I’ve learned over the past few years, it’s when things get tough – I have always two choices.โฃ
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I can hide, introvert, self-sabotage, quit on what feels hard, nap for life, drown my anxiety and frustration in chocolate, and accept defeat (which I did for years)โฃ
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ORโฃ
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I can lean in, reach out to the amazing community of ladies I’ve built, keep looking forward, push harder when things get tough, drown my anxiety and frustration in my workouts, and choose to fight.โฃ
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This time I’m choosing to fight, I’m choosing to honor and take care of my body even though it’s a little harder right now,.
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I’m setting new goals and CHOOSING to be relentless. Not because I have to, but because I can.โฃย ๐Ÿค
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Always forward –>

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