๐Ÿ” ๐‘๐ž๐š๐ฌ๐จ๐ง๐ฌ ๐ฒ๐จ๐ฎ ๐†๐š๐ข๐ง๐ž๐ ๐—ช๐ž๐ข๐ ๐ก๐ญ (๐˜ฃ๐˜ถ๐˜ต ๐˜ฏ๐˜ฐ๐˜ต ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ญ๐˜บ) โฃโฃ

โฃI’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. โฃโฃ
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๐˜๐˜ฆ๐˜ณ๐˜ฆ’๐˜ด ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ช๐˜ฏ๐˜ด๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ช๐˜ฏ๐˜ต๐˜ฐ ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ฎ๐˜ข๐˜บ ๐˜ฃ๐˜ฆ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ… โฃโฃ
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1๏ธโƒฃย Youโ€™re weighing in at a different time of day. โฃโฃ
2๏ธโƒฃย Youโ€™re wearing different clothes. โฃโฃ
3๏ธโƒฃย You ate later than usual. (๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ช๐˜ด ๐˜•๐˜–๐˜›๐˜๐˜๐˜•๐˜Ž ๐˜ธ๐˜ณ๐˜ฐ๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ต ๐˜ฏ๐˜ช๐˜จ๐˜ฉ๐˜ต – ๐˜ช๐˜ต ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ฅ ๐˜ญ๐˜ฆ๐˜ด๐˜ด ๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ช๐˜จ๐˜ฆ๐˜ด๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ช๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ด๐˜บ๐˜ด๐˜ต๐˜ฆ๐˜ฎ.) โฃโฃ
4๏ธโƒฃย You consumed more carbs or sodium than normal the day before. (๐˜ข๐˜จ๐˜ข๐˜ช๐˜ฏ ๐˜•๐˜–๐˜›๐˜๐˜๐˜•๐˜Ž ๐˜ธ๐˜ณ๐˜ฐ๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ค๐˜ข๐˜ณ๐˜ฃ๐˜ด, ๐˜ฃ๐˜ถ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ๐˜บ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฉ๐˜ฐ๐˜ญ๐˜ฅ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฐ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ธ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ช๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ด๐˜ฑ๐˜ช๐˜ฌ๐˜ฆ.) โฃโฃ
5๏ธโƒฃย Youโ€™ve changed up your workout routine. (๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ๐˜ญ๐˜บ ๐˜ฆ๐˜น๐˜ฑ๐˜ฆ๐˜ณ๐˜ช๐˜ฆ๐˜ฏ๐˜ค๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ธ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ช๐˜ฏ๐˜ง๐˜ญ๐˜ข๐˜ฎ๐˜ฎ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ช๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ – ๐˜ข๐˜ญ๐˜ด๐˜ฐ ๐˜ธ๐˜ฉ๐˜บ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฎ๐˜ข๐˜บ ๐˜จ๐˜ข๐˜ช๐˜ฏ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ช๐˜ณ๐˜ด๐˜ต ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ฐ๐˜ง ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ถ๐˜ต.) โฃโฃ
6๏ธโƒฃย Youโ€™re STRESSED. โฃโฃ
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๐๐จ๐ญ๐ญ๐จ๐ฆ ๐‹๐ข๐ง๐ž: BREATHE. โฃโฃ
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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. โฃโฃ
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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. โฃโฃ
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๐˜๐จ๐ฎ ๐š๐ซ๐ž ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ฌ๐จ ๐ฆ๐ฎ๐œ๐ก ๐Œ๐Ž๐‘๐„ ๐ญ๐ก๐š๐ง ๐š ๐ง๐ฎ๐ฆ๐›๐ž๐ซ ๐จ๐ง ๐ญ๐ก๐ž ๐ฌ๐œ๐š๐ฅ๐ž. โฃโฃ
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๐˜’๐˜ฎ ๐˜ค๐˜ถ๐˜ณ๐˜ช๐˜ฐ๐˜ถ๐˜ด ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ฐ๐˜ง๐˜ต๐˜ฆ๐˜ฏ ๐˜ฅ๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฑ๐˜ฆ๐˜ณ๐˜ด๐˜ฐ๐˜ฏ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ ๐˜ช๐˜ฏ? โฃ

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Sweet Tooth Hack

Makeshift Birthday Cake Frosted Cookie!

So simple! Mix 1/2 scoop protein powder of choice with a little water until you get an icing consistency.
Spread over a rice cake, top with sprinkles and pop in the freezer for 10 Minutes or so!
This is amazing with a chocolate rice cake and a little peppermint extract in your protein (tastes like a thin mint)
Tag me if you try @daniellegracep
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Banana Bread Mug Cake ๐ŸŒ

Instead of baking a full recipe, I love single serving sweets so you can control the portion! This was so easy to make too!

Mix together:
1 small mashed banana (1/2 large)
1 egg
1 tbs. coconut flour (2 tbs. almond flour)
1/4 tsp. baking powder
Cinnamon & Vanilla Extract
Optional Chocolate Chips
Microwave for 90 seconds and enjoy!!!
Whoโ€™s going to try?!
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๐‚๐จ๐ง๐Ÿ๐ž๐ฌ๐ฌ๐ข๐จ๐ง: ๐๐ž๐ข๐ง๐  ๐ก๐จ๐ฆ๐ž ๐ฆ๐š๐ค๐ž๐ฌ ๐ฆ๐ž ๐ซ๐ž๐š๐ฅ๐ฅ๐ฒ ๐ง๐ž๐ซ๐ฏ๐จ๐ฎ๐ฌ ๐š๐›๐จ๐ฎ๐ญ ๐ฆ๐ฒ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง. โฃ

Emotional eating. โฃ
Boredom eating. โฃ
Stress eating. โฃ
24/7 access to the kitchen. โฃ
Lingering Easter candy. โฃ
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If thereโ€™s one thing Iโ€™m hearing amongst my clients itโ€™s that food is a struggle and total honesty, itโ€™s something I battle with every day too. โฃ
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I want to remind you that if youโ€™re okay with eating a little more right now, loosening up on the food rules, and embracing a little weight gain thatโ€™s totally fine too. We all cope differently, you do you. โฃ
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But, I know for me, when my nutrition is on track I feel better overall mentally and that is really what matters right now. โฃ
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So ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ณ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ณ ๐˜ข ๐˜ญ๐˜ช๐˜ต๐˜ต๐˜ญ๐˜ฆ ๐˜ฃ๐˜ช๐˜ต ๐˜ฐ๐˜ง ๐˜ด๐˜ถ๐˜ฑ๐˜ฑ๐˜ฐ๐˜ณ๐˜ต, ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ณ ๐˜ฎ๐˜ฆ: โฃ
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1๏ธโƒฃ 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. โฃ
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2๏ธโƒฃ 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 Iโ€™m not staying home. โฃ
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3๏ธโƒฃPortion Control and Flexible Dieting. If thereโ€™s something Iโ€™m really craving I have it but make it fit within my day, even if itโ€™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. โฃ
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๐˜š๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ฎ๐˜บ ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ต๐˜ช๐˜ฑ๐˜ด: 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. โฃ
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๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ข๐˜ฏ๐˜บ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ณ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ณ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฏ๐˜ฐ๐˜ธ? ๐˜๐˜ด ๐˜ด๐˜ฏ๐˜ข๐˜ค๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ฏ ๐˜ช๐˜ด๐˜ด๐˜ถ๐˜ฆ? ๐˜ž๐˜ฉ๐˜ข๐˜ต’๐˜ด ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ? Fill me in! โฃ

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๐„๐ฆ๐›๐ซ๐š๐œ๐ž ๐ญ๐ก๐ข๐ฌ ๐ฌ๐ž๐š๐ฌ๐จ๐ง ๐จ๐Ÿ ๐ฅ๐ข๐Ÿ๐ž ๐Ÿ๐จ๐ซ ๐ข๐ญ ๐ข๐ฌ ๐ฃ๐ฎ๐ฌ๐ญ ๐ญ๐ก๐š๐ญ, ๐š ๐ฌ๐ž๐š๐ฌ๐จ๐ง.

๐˜›๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ข๐˜ณ๐˜ฆ ๐˜ฅ๐˜ช๐˜ง๐˜ง๐˜ฆ๐˜ณ๐˜ฆ๐˜ฏ๐˜ต ๐˜ณ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฏ๐˜ฐ๐˜ธ. โฃ
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I keep seeing one of two things being shared: โฃ
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Posts telling you to love yourself, embrace weight gain and stay far away from diets…โฃ
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๐Ž๐‘ โฃ
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Tough love posts that you now have no excuses, more time and can go all in on your health and fitnessโ€ฆ โฃ
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Hereโ€™s my two cents: I donโ€™t really like either approach. โฃ
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๐๐ž๐œ๐š๐ฎ๐ฌ๐ž ๐ˆ ๐ญ๐ก๐ข๐ง๐ค ๐ข๐ญโ€™๐ฌ ๐๐ข๐Ÿ๐Ÿ๐ž๐ซ๐ž๐ง๐ญ ๐Ÿ๐จ๐ซ ๐ž๐ฏ๐ž๐ซ๐ฒ๐จ๐ง๐ž. โฃ
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For some itโ€™s going to be healthiest and best for them to ease up on the โ€œfood rulesโ€, practice self love and self care, and maybe embrace a little bit of weight gain. Much like the girl on the left was doing during a time when mental health needed to be my number one priority, and I was focused on repairing my relationship with food & my body. โฃ
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For others the best thing they can do right now is focus on taking care of their bodies, fueling well with proper nutrition, and moving as much as possible. Much like myself right now, since I have healed my relationship with my body and have learned how to best cope with my anxiety. โฃ
๐˜•๐˜ฆ๐˜ช๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ช๐˜ด ๐˜ธ๐˜ณ๐˜ฐ๐˜ฏ๐˜จ. ๐˜ˆ๐˜ฏ๐˜ฅ ๐˜ฏ๐˜ฆ๐˜ช๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ช๐˜ด ๐˜ฏ๐˜ฆ๐˜ค๐˜ฆ๐˜ด๐˜ด๐˜ข๐˜ณ๐˜ช๐˜ญ๐˜บ ๐˜ณ๐˜ช๐˜จ๐˜ฉ๐˜ต. โฃ
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๐’๐จ ๐ฐ๐ก๐š๐ญ ๐ข๐ฌ? โฃ
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Trying your best to tune in to what you personally need to do right now. โฃ
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Removing the judgement on others for how they are or are not handling things. โฃ
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Focusing on being kinder to yourself, doing the best you can one day at a time, and removing the guilt on however things are turning out. โฃ
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There is a lot we canโ€™t control right now, but there is also a lot we can. โฃ
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Focus on taking care of YOU the best you possibly can right now. โฃ
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That includes mental, emotional AND physical health. โฃ
& be KIND to you no matter what season you’re in. โฃ
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๐ˆ ๐ฉ๐ซ๐จ๐ฆ๐ข๐ฌ๐ž ๐ฒ๐จ๐ฎ’๐ซ๐ž ๐๐จ๐ข๐ง๐  ๐ฃ๐ฎ๐ฌ๐ญ ๐Ÿ๐ข๐ง๐ž.โฃ

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