Tag Archives: before and after

7 TIPS TO STAY SANE AROUND FOOD โฃ โฃ

91110055_2385486718218453_7839049535564283904_n๐ˆ๐Ÿ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐จ๐ง ๐ญ๐ก๐ž ๐ช๐ฎ๐ข๐œ๐ค ๐Ÿ๐ข๐ฑ ๐ญ๐ซ๐š๐ข๐ง ๐ข๐ญโ€™๐ฌ ๐ญ๐ข๐ฆ๐ž ๐ญ๐จ ๐ ๐ž๐ญ ๐จ๐Ÿ๐Ÿ ๐จ๐Ÿ ๐ข๐ญ.ย ๐Ÿš†โฃ
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I 100% get that youโ€™re likely in survival mode right now. โฃ
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The thought of having to restrict, cut out food groups, or go hungry likely feels impossible to do right now. โฃ
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Or if youโ€™re anything like me 3 years ago, youโ€™ve maybe jumped on the overeat/restrict cycle thanks to emotional eating and 24/7 access to your kitchen. โฃ
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๐˜‰๐˜ถ๐˜ต ๐˜ ๐˜ธ๐˜ข๐˜ฏ๐˜ต ๐˜ต๐˜ฐ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ, ๐˜ช๐˜ตโ€™๐˜ด ๐˜ด๐˜ฐ ๐˜ช๐˜ฎ๐˜ฑ๐˜ฐ๐˜ณ๐˜ต๐˜ข๐˜ฏ๐˜ต ๐˜ต๐˜ฐ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ธ๐˜ฆ๐˜ญ๐˜ญ ๐˜ง๐˜ถ๐˜ฆ๐˜ญ๐˜ฆ๐˜ฅ. โฃ
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Small sustainable steps are going to be the key to not postponing your Summer 2020 body to 2021ย ๐Ÿ˜œย โฃ
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๐‡๐ž๐ซ๐ž ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐ญ๐ข๐ฉ๐ฌ ๐ญ๐ก๐š๐ญ ๐ก๐š๐ฏ๐ž ๐›๐ž๐ž๐ง ๐ก๐ž๐ฅ๐ฉ๐ข๐ง๐  ๐ฆ๐ž ๐ฌ๐ญ๐š๐ฒ ๐จ๐ง ๐ญ๐ซ๐š๐œ๐ค: โฃ
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1๏ธโƒฃHave a daily calorie/macro/portion goal and TRACK to be sure you are sticking to it. โฃ
2๏ธโƒฃPre-plan your meals. Have an idea of HOW youโ€™re going to hit your calories or portions for the day and prep accordingly.
3๏ธโƒฃWater. Aim for ยฝ your bodyweight in ounces a day to be sure youโ€™re genuinely hungry and not just thirsty. โฃ
4๏ธโƒฃStay BUSY. Get extra work done, start a new project, and stay out of the kitchen. โฃ
5๏ธโƒฃBe sure youโ€™re eating ENOUGH. The more you restrict, the hungrier youโ€™ll feel, and the more likely youโ€™ll be to snack and fall off track. โฃ
6๏ธโƒฃPortion control and eat without distractions. No more munching from the bag. Portion out a serving, put it on a plate, and try to eat without distractions. โฃ
7๏ธโƒฃFollow a schedule and find structure. Eat breakfast at your normal time. Take a โ€œlunch breakโ€; even pack your lunch ahead if it helps. Try to sit at the kitchen table for each meal.
8๏ธโƒฃBe PATIENT with yourself. Youโ€™re creating a new routine, new habits, and learning what will and wonโ€™t work. No more worrying about falling off track or starting on Monday. Take it one meal at a time and do the best you can. โฃ
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๐’๐Œ๐€๐‹๐‹ ๐’๐”๐’๐“๐€๐ˆ๐๐€๐๐‹๐„ ๐œ๐ก๐š๐ง๐ ๐ž๐ฌ ๐š๐ซ๐ž ๐Š๐„๐˜! โฃ
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๐˜ˆ๐˜ฏ๐˜บ ๐˜ต๐˜ช๐˜ฑ๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜ณ๐˜ฆ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ?ย โฌ‡๏ธโฃ

๐‚๐ก๐จ๐จ๐ฌ๐ข๐ง๐  ๐ญ๐จ ๐ฌ๐ž๐ž ๐ฃ๐จ๐ฒ & ๐ ๐ซ๐š๐ญ๐ข๐ญ๐ฎ๐๐ž ๐ข๐ง๐ฌ๐ญ๐ž๐š๐ ๐จ๐Ÿ ๐Ÿ๐ž๐š๐ซ & ๐ฐ๐จ๐ซ๐ซ๐ฒ. โฃโฃ

โฃโฃIf itโ€™s making you anxious: turn off the news, limit how much time you spend reading articles, pick one reliable source to educate yourself with and move on. โฃโฃ
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There is so much in this situation we canโ€™t control but there is also so much you can. โฃโฃ
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Prioritize moving your body every day. โฃโฃ
Stay home if youโ€™re able to. โฃโฃ
Take advantage of the extra time with your family, friends, and loved ones. โฃโฃ
Fuel your body well. โฃโฃ
Feed your mind with POSITIVITY. โฃโฃ
Create structure and a new routine.
And any time you feel anxious, stop, drop and gratitude. โฃโฃ
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๐—ช๐ก๐š๐ญ ๐ข๐ฌ ๐จ๐ง๐ž ๐ญ๐ก๐ข๐ง๐  ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐ ๐ซ๐š๐ญ๐ž๐Ÿ๐ฎ๐ฅ ๐Ÿ๐จ๐ซ ๐ญ๐จ๐๐š๐ฒ? โฃโฃ

P.S. if you’re in need of some free at home workouts I’ve got a bunch to share here!ย 

Also have a fitness community going on right now if you’d like to join us! Request to hop in here!ย 

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GRATITUDE

๐—ช๐ก๐š๐ญ ๐ข๐Ÿ ๐ฒ๐จ๐ฎ ๐ฌ๐š๐ข๐ โ€œ๐ญ๐ก๐š๐ง๐ค ๐ฒ๐จ๐ฎโ€ ๐ญ๐จ ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ ๐ข๐ง๐ฌ๐ญ๐ž๐š๐? โฃโฃ
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To the girl pinching her loose skin in the mirror, thank that skin for protecting your body. โฃโฃ
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To the girl who hates her thick thighs, thank them for supporting your body to walk, jump, and run. โฃโฃ
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To the girl embarrassed by her flat chest, thank it for being the home to your lungs allowing you to breathe fresh air. โฃโฃ
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To the girl despising the rolls on her stomach, thank your belly for keeping you fueled and thriving. โฃโฃ
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To the girl who tries to โ€œburn offโ€ her arm flab, thank those arms for pushing, pulling, and carrying you through life. โฃโฃ
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To the girl hiding her stretch marks, cellulite, and acne, thank them for being a sign that your body is functioning and capable of growth. โฃโฃ
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You donโ€™t have to love your body just yet, but find gratitude.โฃโฃ
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๐˜๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ ๐ข๐ฌ ๐ง๐จ๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐ฆ๐š๐ฌ๐ญ๐ž๐ซ๐ฉ๐ข๐ž๐œ๐ž – ๐ฒ๐จ๐ฎ๐ซ ๐ฅ๐ข๐Ÿ๐ž ๐ข๐ฌ. โฃโฃ

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End the Quick Fixes

๐—ช๐ก๐š๐ญ ๐ฒ๐จ๐ฎ ๐๐จ๐งโ€™๐ญ ๐ง๐ž๐ž๐? A fancy gym, new workout clothes, motivation, skinny teas, fat burners, wraps, an extreme diet, or crazy restriction. โฃ
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๐—ช๐ก๐š๐ญ ๐ฒ๐จ๐ฎ ๐๐จ ๐ง๐ž๐ž๐? Patience, time, consistency, discipline, more movement, and an understanding of caloric consumption depending on your goals. โฃ
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Stop looking for quick fixes and easy solutions and do things the right way. โฃ
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๐“๐ก๐ข๐ฌ ๐ญ๐ข๐ฆ๐ž, ๐ญ๐ก๐ž ๐ซ๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐ฐ๐ข๐ฅ๐ฅ ๐ฅ๐š๐ฌ๐ญ.ย ๐Ÿ’ช๐Ÿ’•โฃ

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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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