Even as a child, I remember walking with my mom and comparing her legs in the shadows to mine.
𝘏𝘦𝘳𝘴 𝘸𝘦𝘳𝘦 𝘭𝘰𝘯𝘨 𝘢𝘯𝘥 𝘴𝘬𝘪𝘯𝘯𝘺… 𝘮𝘪𝘯𝘦 𝘴𝘩𝘰𝘳𝘵 𝘢𝘯𝘥 𝘴𝘵𝘶𝘮𝘱𝘺.
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.
I wanted to hide so my eyes were constantly down, and I’d be face to face with my shadow.
I was quickly reminded of my wide shoulders that I hated.
My lack of a waist from my nutrition I couldn’t get under control.
And those short stumpy legs.
The other day while out for a walk with Sophie, I looked down and caught a glimpse of that same shadow. This time, I didn’t cringe.
It was such a good reminder that something seemingly so insignificant could be a true marker of the progress I’ve made over the past few years.
𝐋𝐢𝐭𝐭𝐥𝐞 𝐰𝐢𝐧𝐬 𝐥𝐢𝐤𝐞 𝐭𝐡𝐢𝐬 𝐚𝐫𝐞 𝐭𝐡𝐞 𝐭𝐡𝐢𝐧𝐠𝐬 𝐲𝐨𝐮’𝐥𝐥 𝐧𝐞𝐯𝐞𝐫 𝐧𝐨𝐭𝐢𝐜𝐞 𝐢𝐟 𝐲𝐨𝐮 𝐤𝐞𝐞𝐩 𝐬𝐭𝐫𝐞𝐬𝐬𝐢𝐧𝐠 𝐨𝐯𝐞𝐫 𝐭𝐡𝐞 𝐬𝐜𝐚𝐥𝐞.
This had to do with my mindset, and sure with my body changing, but also in how I see myself.
𝘈 𝘳𝘦𝘮𝘪𝘯𝘥𝘦𝘳 𝘵𝘰 𝘤𝘦𝘭𝘦𝘣𝘳𝘢𝘵𝘦 𝘢𝘭𝘭 𝘵𝘩𝘦 𝘷𝘪𝘤𝘵𝘰𝘳𝘪𝘦𝘴.
𝐄𝐬𝐩𝐞𝐜𝐢𝐚𝐥𝐥𝐲 𝐭𝐡𝐞 𝐧𝐨𝐧-𝐬𝐜𝐚𝐥𝐞 𝐨𝐧𝐞𝐬. 🙌
What is one non-scale win you can celebrate?
On my coaching journey I had a small group of people who didn’t really believe in me.
𝘐 𝘸𝘢𝘴𝘯’𝘵 𝘧𝘪𝘵 𝘦𝘯𝘰𝘶𝘨𝘩.
𝘐 𝘸𝘢𝘴𝘯’𝘵 𝘰𝘶𝘵𝘴𝘱𝘰𝘬𝘦𝘯 𝘦𝘯𝘰𝘶𝘨𝘩.
𝘐 𝘸𝘢𝘴𝘯’𝘵 𝘴𝘵𝘳𝘰𝘯𝘨 𝘦𝘯𝘰𝘶𝘨𝘩.
𝘐 𝘥𝘪𝘥𝘯’𝘵 𝘬𝘯𝘰𝘸 𝘦𝘯𝘰𝘶𝘨𝘩 𝘢𝘣𝘰𝘶𝘵 𝘧𝘪𝘵𝘯𝘦𝘴𝘴.
𝘐 𝘥𝘪𝘥𝘯’𝘵 𝘓𝘖𝘖𝘒 𝘭𝘪𝘬𝘦 𝘐 𝘬𝘯𝘦𝘸 𝘢 𝘵𝘩𝘪𝘯𝘨 𝘢𝘣𝘰𝘶𝘵 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯.
And for a really long time I let the opinions of those few people really hold me back.
𝐈 𝐭𝐨𝐨𝐤 𝐨𝐧 𝐭𝐡𝐞𝐢𝐫 𝐰𝐨𝐫𝐝𝐬 𝐚𝐬 𝐦𝐲 𝐨𝐰𝐧 𝐚𝐧𝐝 𝐬𝐭𝐨𝐩𝐩𝐞𝐝 𝐛𝐞𝐥𝐢𝐞𝐯𝐢𝐧𝐠 𝐢𝐧 𝐦𝐲𝐬𝐞𝐥𝐟 𝐞𝐧𝐭𝐢𝐫𝐞𝐥𝐲.
Then I met some very amazing people.
A boss who helped me through many breakdowns in his office, yet still hired me and taught me everything he knew about fitness.
A retired special ed teacher who had built my dream business working from home, and saw something in me I most definitely did not.
The most amazing fitness friends and coaches who worked right alongside me to get better every day, and sometimes just show up for therapy.
With time, I slowly learned to stop focusing on the small group of people who doubted me, and started to focus on the larger group of people who loved and supported me. That’s where my journey changed.
It can be really easy to focus on the negative people right along with all of the things we think we lack, but I want to challenge you to see past that.
Focus on the people who do believe in you, even if you don’t have much faith in yourself just yet.
𝐘𝐨𝐮 𝐚𝐫𝐞 𝐜𝐚𝐩𝐚𝐛𝐥𝐞 𝐨𝐟 𝐬𝐨 𝐦𝐮𝐜𝐡 𝐦𝐨𝐫𝐞 𝐭𝐡𝐚𝐧 𝐲𝐨𝐮 𝐤𝐧𝐨𝐰. 𝐅𝐨𝐫𝐞𝐯𝐞𝐫 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐜𝐨𝐫𝐧𝐞𝐫. 💛
𝘈 𝘳𝘦𝘮𝘪𝘯𝘥𝘦𝘳 𝘵𝘩𝘢𝘵 𝘸𝘦𝘪𝘨𝘩𝘵 𝘭𝘰𝘴𝘴 𝘪𝘴 𝘰𝘧𝘵𝘦𝘯 𝘢 𝘣𝘺-𝘱𝘳𝘰𝘥𝘶𝘤𝘵 𝘰𝘧 𝘢 𝘩𝘦𝘢𝘭𝘵𝘩𝘪𝘦𝘳 𝘭𝘪𝘧𝘦𝘴𝘵𝘺𝘭𝘦.
Fueling your body better.
Addressing your mindset.
Building up consistent, positive habits.
Let’s stop judging other’s decisions to better their health.
Everyone gets to decide how they will feel best in their own body.
𝘈𝘯𝘥 𝘨𝘶𝘦𝘴𝘴 𝘸𝘩𝘢𝘵? 𝘐𝘵’𝘴 𝘨𝘰𝘵 𝘯𝘰𝘵𝘩𝘪𝘯𝘨 𝘵𝘰 𝘥𝘰 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶.
When we stop comparing, stop judging, and start focusing on our own individual journeys that’s when the positive change happens.
𝗪𝐡𝐞𝐭𝐡𝐞𝐫 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬, 𝐰𝐞𝐢𝐠𝐡𝐭 𝐠𝐚𝐢𝐧, 𝐰𝐞𝐢𝐠𝐡𝐭 𝐚𝐜𝐜𝐞𝐩𝐭𝐚𝐧𝐜𝐞 𝐢𝐬 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥 𝐈’𝐥𝐥 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐲𝐨𝐮. You gotta do you boo 😘
P.S. sharing after hearing all the controversy over Adele’s weight loss. I think she looks great, but what matters more to me is that she’s feeling the healthiest and happiest she can in her skin. 🖤 What’s your take?
I’ve been hearing a lot lately about overall frustrations with the scale, and not seeing change as quickly as you’d like. To that I will always say it is just ONE measure of progress and can be affected for so many reasons other than actual fat loss or gain.
𝘏𝘦𝘳𝘦’𝘴 𝘴𝘰𝘮𝘦 𝘪𝘯𝘴𝘪𝘨𝘩𝘵 𝘪𝘯𝘵𝘰 𝘸𝘩𝘢𝘵 𝘮𝘢𝘺 𝘣𝘦 𝘨𝘰𝘪𝘯𝘨 𝘰𝘯…
1️⃣ You’re weighing in at a different time of day. 2️⃣ You’re wearing different clothes. 3️⃣ You ate later than usual. (𝘢𝘯𝘥 𝘵𝘩𝘦𝘳𝘦 𝘪𝘴 𝘕𝘖𝘛𝘏𝘐𝘕𝘎 𝘸𝘳𝘰𝘯𝘨 𝘸𝘪𝘵𝘩 𝘦𝘢𝘵𝘪𝘯𝘨 𝘢𝘵 𝘯𝘪𝘨𝘩𝘵 – 𝘪𝘵 𝘫𝘶𝘴𝘵 𝘮𝘦𝘢𝘯𝘴 𝘺𝘰𝘶 𝘩𝘢𝘥 𝘭𝘦𝘴𝘴 𝘵𝘪𝘮𝘦 𝘵𝘰 𝘥𝘪𝘨𝘦𝘴𝘵 𝘵𝘩𝘦 𝘧𝘰𝘰𝘥 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘴𝘺𝘴𝘵𝘦𝘮.) 4️⃣ You consumed more carbs or sodium than normal the day before. (𝘢𝘨𝘢𝘪𝘯 𝘕𝘖𝘛𝘏𝘐𝘕𝘎 𝘸𝘳𝘰𝘯𝘨 𝘸𝘪𝘵𝘩 𝘤𝘢𝘳𝘣𝘴, 𝘣𝘶𝘵 𝘵𝘩𝘦𝘺 𝘸𝘪𝘭𝘭 𝘩𝘰𝘭𝘥 𝘰𝘯 𝘵𝘰 𝘮𝘰𝘳𝘦 𝘸𝘢𝘵𝘦𝘳 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺 𝘤𝘢𝘶𝘴𝘪𝘯𝘨 𝘵𝘩𝘦 𝘴𝘤𝘢𝘭𝘦 𝘵𝘰 𝘴𝘱𝘪𝘬𝘦.) 5️⃣ You’ve changed up your workout routine. (𝘺𝘰𝘶’𝘳𝘦 𝘭𝘪𝘬𝘦𝘭𝘺 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘪𝘯𝘨 𝘮𝘰𝘳𝘦 𝘸𝘢𝘵𝘦𝘳 𝘢𝘯𝘥 𝘪𝘯𝘧𝘭𝘢𝘮𝘮𝘢𝘵𝘪𝘰𝘯 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺 – 𝘢𝘭𝘴𝘰 𝘸𝘩𝘺 𝘺𝘰𝘶 𝘮𝘢𝘺 𝘨𝘢𝘪𝘯 𝘸𝘦𝘪𝘨𝘩𝘵 𝘺𝘰𝘶𝘳 𝘧𝘪𝘳𝘴𝘵 𝘸𝘦𝘦𝘬 𝘰𝘧 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘰𝘶𝘵.) 6️⃣ You’re STRESSED.
𝐁𝐨𝐭𝐭𝐨𝐦 𝐋𝐢𝐧𝐞: BREATHE.
You likely did not gain actual fat and may not be plateaued on your progress. The scale can fluctuate for so many reasons other than fat loss or gain.
If you find your weigh-ins are dictating your day, frustrating you, or harming your progress, stop weighing in so frequently. Focus on the positive wins you are seeing and feeling.
𝐘𝐨𝐮 𝐚𝐫𝐞 𝐚𝐥𝐰𝐚𝐲𝐬 𝐬𝐨 𝐦𝐮𝐜𝐡 𝐌𝐎𝐑𝐄 𝐭𝐡𝐚𝐧 𝐚 𝐧𝐮𝐦𝐛𝐞𝐫 𝐨𝐧 𝐭𝐡𝐞 𝐬𝐜𝐚𝐥𝐞.
𝘐’𝘮 𝘤𝘶𝘳𝘪𝘰𝘶𝘴 𝘩𝘰𝘸 𝘰𝘧𝘵𝘦𝘯 𝘥𝘰 𝘺𝘰𝘶 𝘱𝘦𝘳𝘴𝘰𝘯𝘢𝘭𝘭𝘺 𝘸𝘦𝘪𝘨𝘩 𝘪𝘯?
24/7 access to the kitchen.
Lingering Easter candy.
If there’s one thing I’m hearing amongst my clients it’s that food is a struggle and total honesty, it’s something I battle with every day too.
I want to remind you that if you’re okay with eating a little more right now, loosening up on the food rules, and embracing a little weight gain that’s totally fine too. We all cope differently, you do you.
But, I know for me, when my nutrition is on track I feel better overall mentally and that is really what matters right now.
So 𝘪𝘧 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 𝘢 𝘭𝘪𝘵𝘵𝘭𝘦 𝘣𝘪𝘵 𝘰𝘧 𝘴𝘶𝘱𝘱𝘰𝘳𝘵, 𝘩𝘦𝘳𝘦’𝘴 𝘸𝘩𝘢𝘵’𝘴 𝘣𝘦𝘦𝘯 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 𝘮𝘦:
1️⃣ Planning out my day ahead and factoring in snacks, especially nighttime snacks. I know I forever want to snack at night so instead of fighting it, I embrace it. I make it fit within my daily needs and go into the day with a plan so I know I can make it work.
2️⃣ Structure & Timing. Intermittent fasting works for me so I fast in the morning as a way to limit my opportunities to fall off track and stay within my daily goals. Experiment with what works best for you. I also stick to a consistent schedule and structure similar to what I follow when I’m not staying home.
3️⃣Portion Control and Flexible Dieting. If there’s something I’m really craving I have it but make it fit within my day, even if it’s not the cleanest or healthiest option. I also look for healthier swaps that actually taste good but fit within my daily portion and calorie goals.
𝘚𝘰𝘮𝘦 𝘰𝘧 𝘮𝘺 𝘰𝘵𝘩𝘦𝘳 𝘵𝘪𝘱𝘴: ALL the high volume foods (veggies, oatmeal, pumpkin, sweet potatoes, etc.. Lots of water, tea, & coffee, staying active & busy, and full honesty sugar free gum.
𝘈𝘳𝘦 𝘺𝘰𝘶 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘢𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘢𝘳𝘰𝘶𝘯𝘥 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸? 𝘐𝘴 𝘴𝘯𝘢𝘤𝘬𝘪𝘯𝘨 𝘢𝘯 𝘪𝘴𝘴𝘶𝘦? 𝘞𝘩𝘢𝘵’𝘴 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 𝘺𝘰𝘶? Fill me in!