Tag Archives: before and after

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
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

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

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

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

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

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
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

10 Years of Change

2010 was a tough year for me. โฃ
I had just graduated college with a degree in dance and zero idea of what I wanted to do with my life. โฃ
I was in the process of recovering from an eating disorder, and weighed about 40lbs more than I had been just a few years before. โฃ
I had accepted the fact that if I wanted to thrive and live a healthy life, I needed to eat food, so I did. โฃ
I was in a period of healing. โฃ
of growing. โฃ
But I also felt so stuck. โฃ
I hated my body and thought it would never change. โฃ
I believed I would forever be unhappy in my skin. โฃ
I had zero idea of what life had in store for me or what direction I would go in. โฃ
The perfect reminder that everything is temporary. โฃ
For me this was a low. โฃ
But it was also the springboard for the rest of my life. โฃ
I grew โ†’ then shrunk a bit โฃ
Built strength โ†’ then shared it โฃ
Found fitness โ†’ realized my passion โฃ
Hit bottom โ†’ learned to fight โฃ
Forever going through seasons and periods of growth. โฃ
If youโ€™re in a tough spot remember it could be your greatest opportunity for change. โฃ
Embrace it.ย ๐Ÿ’›


Different Mindset

Same shirt. Different year. Totally different mindset.ย โœŒ๏ธ

2018 started off rough.
When I took the picture on the left I was PRAYING things would get better.
I was dealing with depression worse than I ever had, and felt completely lost.ย 

My workouts started declining and my nutrition was slipping away.
I no longer knew where I wanted to live, who I wanted to be, and quite honestly just didnโ€™t want to be here anymore.

Little did I know after 9 long months and hitting my lowest of lows, I was going to be handed the opportunity to change my life.

One message sayingโ€ฆ โ€œyou should probably check your emailโ€… was about to turn my entire year around.

20 minutes a day. A step. Shaun T. The focus, mindset, and motivation I was missing.
And for the first time in a while, I am starting the year off in a very POSITIVE place.

Iโ€™m no longer hoping for a better year ahead or wishing for a change.

I stuck to the plan. I trusted the process. And I promise, if you join us too the same opportunity is there for you. Will you take it?!ย ๐Ÿคทโ€โ™€๏ธ


Transform your LIFE!

I’m not done.
Next round starts January 14th.
6 weeks.
20 minutes a day.
You & me transforming your life.
YOU IN?! Email me [email protected] with the subject line TRANSFORM and I’ll get you ALL the deets!ย 

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Hi Iโ€™m human too. ๐Ÿ‘‹

On Sunday I finished round two of the 6 week program Iโ€™ve been testing out. Because I was in the test group for it we had to report our starting and ending weight for the program.

Cue anxious twitch.ย ๐Ÿ˜ฌ

The scale and I donโ€™t always get along. For a long time, I would let a morning weigh in dictate the entire course of my day. Then, I learned better, eased myself off of my addiction to the scale and gave up weighing in entirely.

So when we started this program and had to report our weight, fear crept in. I weighed in, beat myself up for the number, but vowed that it would just be a starting point.

When I stepped on the scale at the 6 week mark, I had to give myself a pep talk.

I had worked hard. I was feeling amazing. I was not going to let a number on the scale determine how much progress I made.

For the first time I let it just be a number and continued forward.

Today when I stepped on it again, it hadnโ€™t budged in 6 weeks. At all. And Iโ€™m going to be honest, panic set in. I started discounting all of my hard work. I felt frustrated. Questioned if I should switch things up.

Then I gave myself a reality check. My inches are down. My progress pictures showed change. I feel better. I am happier. My clothes fit better. My energy is up.

And I donโ€™t need a number on a scale to tell me that.

Focus on your health physically and mentallyโ€ฆ the rest will fall into place.ย โœŒ๏ธ