Category Archives: Thoughts

Trust the Process

๐ˆ ๐š๐ฆ ๐ง๐จ๐ญ ๐ž๐š๐ญ๐ข๐ง๐  ๐ž๐ง๐จ๐ฎ๐ ๐ก ๐ญ๐จ ๐›๐ฎ๐ข๐ฅ๐ ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž ๐ซ๐ข๐ ๐ก๐ญ ๐ง๐จ๐ฐ. โฃ
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Iโ€™ve been getting asked a ton about what Iโ€™m doing differently right now, and my answer is always the same. โฃ
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๐๐จ๐ญ๐ก๐ข๐ง๐ . Just a matter of time and consistency. โฃ
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๐˜‰๐˜ถ๐˜ต ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏโ€™๐˜ต ๐˜ด๐˜ฆ๐˜ฆ…โฃ
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For years I was working hard on my fitness, building strength, and pushing myself as much as I could with my workouts. โฃ
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I was eating at maintenance or even in a surplus at times. โฃ
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I was fueling my body to perform well, but wasnโ€™t always happy or confident with how I looked. โฃ
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Earlier this year, when stay at home orders happened I was forced to refocus. My training slowed down a bit. My fitness expectations lowered and I decided to experiment with fat loss. As I did this my body started to really transform. โฃ
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But I want to assure you that the progress youโ€™re seeing now is not the work of overnight changes. โฃ
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Itโ€™s not solely due to a few months of changes and being in a calorie deficit. โฃ
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๐˜๐˜ตโ€™๐˜ด ๐˜ฅ๐˜ถ๐˜ฆ ๐˜ต๐˜ฐ ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ฐ๐˜ง ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ฉ๐˜ข๐˜ณ๐˜ฅ. โฃ
๐˜๐˜ตโ€™๐˜ด ๐˜ฅ๐˜ถ๐˜ฆ ๐˜ต๐˜ฐ ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ฐ๐˜ง ๐˜ฑ๐˜ถ๐˜ด๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜บ ๐˜ง๐˜ช๐˜ต๐˜ฏ๐˜ฆ๐˜ด๐˜ด. โฃ
๐˜๐˜ตโ€™๐˜ด ๐˜ฅ๐˜ถ๐˜ฆ ๐˜ต๐˜ฐ ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ฐ๐˜ง ๐˜ฃ๐˜ฆ๐˜ช๐˜ฏ๐˜จ ๐˜ด๐˜ญ๐˜ช๐˜จ๐˜ฉ๐˜ต๐˜ญ๐˜บ ๐˜ถ๐˜ฏ๐˜ค๐˜ฐ๐˜ฎ๐˜ง๐˜ฐ๐˜ณ๐˜ต๐˜ข๐˜ฃ๐˜ญ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฃ๐˜ข๐˜ต๐˜ต๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ช๐˜ฎ๐˜ข๐˜จ๐˜ฆ. โฃ
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The phase Iโ€™m in now is allowing you to physically see my progress. But to me itโ€™s more of a reminder that the work you put in now may take years to see later. โฃ
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Your fitness journey will forever be evolving and changing. โฃ
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At times your focus may be based on how you feel or perform in the gym, other times it may be simply visual and how you want to appear. But I guarantee if you focus on becoming the healthiest & happiest version of you, the pieces will fall into place as theyโ€™re supposed to. โฃ
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Just because you may not be seeing the progress youโ€™d like to right now, donโ€™t discount your hard work. โฃ
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Keep pushing, stay consistent, and trust that with time your journey will take you exactly where you choose to be. โฃ
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๐“๐ซ๐ฎ๐ฌ๐ญ ๐ญ๐ก๐ž ๐ฉ๐ซ๐จ๐œ๐ž๐ฌ๐ฌ.


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Starvation Mode Doesn’t Exist

โฃ๐˜๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ข๐˜ฃ๐˜ญ๐˜บ ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ฆ๐˜ฏ๐˜ช๐˜ฏ๐˜จ… โฃ
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You eat too little. โฃ
You get too hungry. โฃ
You splurge on the weekends. โฃ
You eat too little again. โฃ
You get frustrated youโ€™re not losing weight. โฃ
You splurge on a cheat meal. โฃ
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๐˜š๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ง๐˜ข๐˜ฎ๐˜ช๐˜ญ๐˜ช๐˜ข๐˜ณ? โฃ
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Eating too little is forcing you into a vicious cycle that is causing you to maintain or slowly gain weight. โฃ
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Stop the deprivation. โฃ
Find balance. โฃ
Make slow and steady progress. โฃ
๐‘๐ž๐ฉ๐ž๐š๐ญ ๐Ÿ๐จ๐ซ๐ž๐ฏ๐ž๐ซ. โฃ
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P.S. if youโ€™re a numbers person something to think about… you think youโ€™re eating 1400 calories a day, and you are Sunday through Thursday.
On the weekends you โ€œsplurgeโ€ and have a 2500 and 3500 calorie day (way easier to do than you think). Your weekly average is now 1857 calories, not a bad thing but likely the culprit of your slowing progress or lack thereof

Why the scale is up….

๐Œ๐จ๐ง๐๐š๐ฒ ๐‘๐ž๐ฆ๐ข๐ง๐๐ž๐ซ ๐ญ๐ก๐š๐ญ ๐—ช๐ž๐ข๐ ๐ก๐ญ ๐†๐š๐ข๐ง ๐๐จ๐ž๐ฌ๐งโ€™๐ญ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ž๐ช๐ฎ๐š๐ฅ ๐…๐š๐ญ ๐†๐š๐ข๐งโ€ฆ โฃ
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๐˜š๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ณ๐˜ฆ๐˜ข๐˜ด๐˜ฐ๐˜ฏ๐˜ด ๐˜ธ๐˜ฉ๐˜บ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ฎ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฃ๐˜ฆ ๐˜ถ๐˜ฑ: โฃ
*You drank more or less water โฃ
*You ate more carbs โฃ
*You had more or less sodium โฃ
*You had a tough workout or a rest day โฃ
*Youโ€™re stressed โฃ
*You ate your last meal earlier or later โฃ
*You weighed in earlier or later than usual โฃ
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Scale Fluctuations are normal. โฃ
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๐—ช๐ž๐ข๐ ๐ก๐ญ ๐†๐š๐ข๐ง ๐ข๐ฌ ๐ง๐จ๐ญ ๐…๐š๐ญ ๐†๐š๐ข๐ง ๐Ÿ’›

๐๐ซ๐ž๐š๐ญ๐ก๐ž ๐š๐ง๐ ๐ญ๐ซ๐ฎ๐ฌ๐ญ ๐ญ๐ก๐ž ๐ฉ๐ซ๐จ๐œ๐ž๐ฌ๐ฌ โฃ๐Ÿ™Œ

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The Secret to Weight Loss…

๐˜Ž๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ฏ๐˜ต๐˜ฐ ๐˜ข ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ ๐˜ฅ๐˜ฆ๐˜ง๐˜ช๐˜ค๐˜ช๐˜ต. โฃ
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Unfortunately there is no magical tea, pill, or wrap to get you there, BUT there is some good newsโ€ฆ there are a lot of things you can do to make the weight loss process easier. โฃ
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๐’๐จ๐ฆ๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž๐ฌ: โฃ
๐Ÿƒโ€โ™€๏ธ Move more (๐˜ธ๐˜ข๐˜ญ๐˜ฌ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ, ๐˜ฆ๐˜น๐˜ฆ๐˜ณ๐˜ค๐˜ช๐˜ด๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ, ๐˜ด๐˜ต๐˜ณ๐˜ฆ๐˜ฏ๐˜จ๐˜ต๐˜ฉ ๐˜ต๐˜ณ๐˜ข๐˜ช๐˜ฏ, ๐˜ฆ๐˜ต๐˜ค…) โฃ
๐Ÿ’ฆ Stay hydrated โฃ
๐Ÿซ Incorporate foods you enjoy & crave โฃ
๐Ÿณ Prioritize protein (๐Ÿท ๐˜จ๐˜ณ๐˜ข๐˜ฎ ๐˜ฑ๐˜ฆ๐˜ณ ๐˜ฑ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ฐ๐˜ข๐˜ญ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ช๐˜ด ๐˜ข ๐˜จ๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฑ๐˜ฐ๐˜ช๐˜ฏ๐˜ต) โฃ
๐Ÿฅฆ Choose filling minimally processed foods โฃ
๐Ÿ‡ Increase your fiber intake โฃ
๐Ÿ˜ด Sleep well โฃ
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๐’๐ญ๐จ๐ฉ ๐ฅ๐จ๐จ๐ค๐ข๐ง๐  ๐Ÿ๐จ๐ซ ๐ช๐ฎ๐ข๐œ๐ค ๐Ÿ๐ข๐ฑ๐ž๐ฌ ๐š๐ง๐ ๐๐จ ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ญ๐ก๐ž ๐ซ๐ข๐ ๐ก๐ญ ๐ฐ๐š๐ฒ. ๐“๐ก๐ž ๐ซ๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐ฐ๐ข๐ฅ๐ฅ ๐ฅ๐š๐ฌ๐ญ. ๐Ÿ’ช๐Ÿ’•

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Signs you need a diet break…

โฃโฃOver the past 3 months, Iโ€™ve been sharing my daily weigh ins on my stories. โฃโฃ
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As Iโ€™ve been getting closer to my goal, my progress has started to slow and this past week my energy took a nose dive. I knew it was time to do something I donโ€™t think we talk about enoughโ€ฆ โฃ
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๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ต๐˜ฐ ๐˜ต๐˜ข๐˜ฌ๐˜ฆ ๐˜ข ๐˜ฅ๐˜ช๐˜ฆ๐˜ต ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ฌ. โฃโฃ
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Many of us have spent the majority of our lives trying to lose weight, but the reality is, ๐ฒ๐จ๐ฎ๐ซ ๐ฅ๐ข๐Ÿ๐ž ๐ฌ๐ก๐จ๐ฎ๐ฅ๐๐งโ€™๐ญ ๐›๐ž ๐ฌ๐ฉ๐ž๐ง๐ญ ๐จ๐ง ๐š ๐๐ข๐ž๐ญ. โฃโฃ
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This is something super intimidating for me (honestly more scary than losing weight), but I know that itโ€™s necessary. โฃโฃ
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๐˜›๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜จ๐˜ฐ ๐˜ถ๐˜ฑ ๐˜ข ๐˜ฃ๐˜ช๐˜ต. โฃโฃ
๐˜โ€™๐˜ฎ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ๐˜ถ๐˜ฃ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ค๐˜ฆ๐˜ด๐˜ด. โฃโฃ
๐˜’๐˜ฎ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฑ๐˜ข๐˜ฏ๐˜ช๐˜ค & ๐˜ธ๐˜ข๐˜ฏ๐˜ต ๐˜ต๐˜ฐ ๐˜จ๐˜ฐ ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ต๐˜ฐ ๐˜ข ๐˜ง๐˜ข๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ด ๐˜ฑ๐˜ฉ๐˜ข๐˜ด๐˜ฆ. โฃโฃ
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I’ve decided to share the full process with you, to not only hold myself accountable, but to also hopefully help you understand how to tackle your own journey. โฃ
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๐’๐ญ๐ž๐ฉ ๐Ž๐ง๐ž – โฃHow do you know it’s time for a diet break? โฃ
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Here are some of the signs: โฃโฃ
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*๐˜ ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ช๐˜ด ๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ฏ๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ญ โฃโฃ
*๐˜ ๐˜ฐ๐˜ถ ๐˜ข๐˜ณ๐˜ฆ๐˜ฏ’๐˜ต ๐˜ด๐˜ญ๐˜ฆ๐˜ฆ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ฆ๐˜ญ๐˜ญ โฃโฃ
*๐˜ ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ช๐˜ฏ๐˜ค๐˜ณ๐˜ฆ๐˜ข๐˜ด๐˜ฆ๐˜ฅ ๐˜ค๐˜ณ๐˜ข๐˜ท๐˜ช๐˜ฏ๐˜จ๐˜ด & ๐˜ฉ๐˜ถ๐˜ฏ๐˜จ๐˜ฆ๐˜ณ (๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ฏ๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ญ ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆโ€ฆ ๐˜ช๐˜ตโ€™๐˜ด ๐˜ฑ๐˜ณ๐˜ฆ๐˜ต๐˜ต๐˜บ ๐˜ต๐˜บ๐˜ฑ๐˜ช๐˜ค๐˜ข๐˜ญ ๐˜ต๐˜ฐ ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ ๐˜ข ๐˜ฃ๐˜ช๐˜ต ๐˜ฉ๐˜ถ๐˜ฏ๐˜จ๐˜ณ๐˜บ ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ข ๐˜ฅ๐˜ฆ๐˜ง๐˜ช๐˜ค๐˜ช๐˜ต) โฃโฃ
*๐˜ ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜จ๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ค๐˜ญ๐˜ฐ๐˜ด๐˜ฆ๐˜ณ ๐˜ต๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ฐ๐˜ข๐˜ญ ๐˜ข๐˜ฏ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ช๐˜ด๐˜ฏโ€™๐˜ต ๐˜ฎ๐˜ฐ๐˜ท๐˜ช๐˜ฏ๐˜จ (๐˜ง๐˜ฐ๐˜ณ ๐˜ญ๐˜ฐ๐˜ฏ๐˜จ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ข ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ฐ๐˜ณ ๐˜ต๐˜ธ๐˜ฐ)โฃโฃ
*๐˜”๐˜ฐ๐˜ต๐˜ช๐˜ท๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ช๐˜ด ๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ฏ๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ญ โฃโฃ
*๐˜ ๐˜ฐ๐˜ถ ๐˜ฏ๐˜ฐ๐˜ต๐˜ช๐˜ค๐˜ฆ ๐˜ข ๐˜ญ๐˜ข๐˜ค๐˜ฌ ๐˜ฐ๐˜ง ๐˜ด๐˜ต๐˜ณ๐˜ฆ๐˜ฏ๐˜จ๐˜ต๐˜ฉ & ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต๐˜ด โฃโฃ
*๐˜ ๐˜ฐ๐˜ถโ€™๐˜ท๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ฐ๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต ๐˜ง๐˜ฐ๐˜ณ ๐˜ข ๐˜ด๐˜ช๐˜จ๐˜ฏ๐˜ช๐˜ง๐˜ช๐˜ค๐˜ข๐˜ฏ๐˜ต ๐˜ข๐˜ฎ๐˜ฐ๐˜ถ๐˜ฏ๐˜ต ๐˜ฐ๐˜ง ๐˜ต๐˜ช๐˜ฎ๐˜ฆ (๐Ÿผ-๐Ÿพ ๐˜ฎ๐˜ฐ๐˜ฏ๐˜ต๐˜ฉ๐˜ด) โฃโฃ
โฃโฃ
This doesnโ€™t have to be permanent. โฃโฃ
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Something to always remember is there is no deadline to your journey and there is no rush to the finish line. โฃโฃ
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You will forever be evolving and growing so learn to love the process.
โฃโฃ
๐ˆโ€™๐ฆ ๐œ๐ฎ๐ซ๐ข๐จ๐ฎ๐ฌ ๐ก๐š๐ฏ๐ž ๐ฒ๐จ๐ฎ ๐ž๐ฏ๐ž๐ซ ๐ญ๐š๐ค๐ž๐ง ๐š ๐๐ข๐ž๐ญ ๐›๐ซ๐ž๐š๐ค? ๐—ช๐ก๐š๐ญ ๐ช๐ฎ๐ž๐ฌ๐ญ๐ข๐จ๐ง๐ฌ ๐๐จ ๐ฒ๐จ๐ฎ ๐ก๐š๐ฏ๐ž? โฃโฃ
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