Tag Archives: flexible dieting

๐ˆ๐Ÿ ๐ฌ๐จ๐ฆ๐ž๐ญ๐ก๐ข๐ง๐  ๐ฌ๐œ๐š๐ซ๐ž๐ฌ ๐ฒ๐จ๐ฎ, ๐ฒ๐จ๐ฎ ๐ฌ๐ก๐จ๐ฎ๐ฅ๐ ๐ฉ๐ซ๐จ๐›๐š๐›๐ฅ๐ฒ ๐๐จ ๐ข๐ญ ๐ฆ๐จ๐ซ๐ž ๐จ๐Ÿ๐ญ๐ž๐ง.โฃ

Doctorโ€™s appointments used to haunt me for weeks, simply because I knew it would be the one time Iโ€™d step on the scale.โฃ
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๐˜โ€™๐˜ฅ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ๐˜ญ๐˜บ ๐˜ต๐˜ณ๐˜บ ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ด๐˜ถ๐˜ฑ๐˜ฆ๐˜ณ ๐˜ด๐˜ต๐˜ณ๐˜ช๐˜ค๐˜ต ๐˜ฅ๐˜ช๐˜ฆ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ฃ๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ, ๐˜ฏ๐˜ฐ๐˜ต ๐˜ฆ๐˜ข๐˜ต ๐˜ฐ๐˜ณ ๐˜ฅ๐˜ณ๐˜ช๐˜ฏ๐˜ฌ ๐˜ฃ๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ ๐˜ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ฆ๐˜ฅ ๐˜ช๐˜ฏ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฃ๐˜ฆ๐˜ต๐˜ต๐˜ฆ๐˜ณ ๐˜ฃ๐˜ฆ๐˜ญ๐˜ช๐˜ฆ๐˜ท๐˜ฆ ๐˜โ€™๐˜ฅ ๐˜ฑ๐˜ถ๐˜ญ๐˜ญ ๐˜ฎ๐˜บ ๐˜ด๐˜ฉ๐˜ฐ๐˜ฆ๐˜ด ๐˜ฐ๐˜ง๐˜ง ๐˜ฃ๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ ๐˜ด๐˜ต๐˜ฆ๐˜ฑ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ.โฃ
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The other day, I walked in for an appointment and hopped on the scale. My sneakers and coat were still on, I just ate a meal, had drank water all morning, and didnโ€™t flinch one bit.โฃ
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๐‡๐จ๐ฐ ๐๐ข๐ ๐ฐ๐ž ๐ ๐ž๐ญ ๐ก๐ž๐ซ๐ž?โฃ
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Instead of completely avoiding the scale, I started weighing in more often.โฃ
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A few months back I decided I was in a place where I was mentally ready to tackle that fear (๐˜ฅ๐˜ช๐˜ด๐˜ค๐˜ญ๐˜ข๐˜ช๐˜ฎ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถ ๐˜ฎ๐˜ข๐˜บ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ฃ๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฆ๐˜ต, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ฐ๐˜ฌ๐˜ข๐˜บ ๐˜ต๐˜ฐ๐˜ฐ).โฃ
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First, I watched one of my favorite trainers track his weight on his stories daily (๐˜ต๐˜ฉ๐˜ข๐˜ฏ๐˜ฌ ๐˜บ๐˜ฐ๐˜ถ ๐˜‘๐˜ฐ๐˜ณ๐˜ฅ๐˜ข๐˜ฏ ๐˜š๐˜บ๐˜ข๐˜ต๐˜ต).โฃ
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Then, I started to learn and understand some of the reasons the scale may fluctuate from day to day.โฃ
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Lastly, I started to step on the scale daily and share the process on my stories.โฃ
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For one, this held me accountable to actually following through with it, but two I hoped I’d be able to help someone else normalize their relationship with the scale like Jordan had done for me.โฃ
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๐“๐ก๐ข๐ฌ ๐ฐ๐š๐ฌ ๐ญ๐ก๐ž ๐ ๐š๐ฆ๐ž ๐œ๐ก๐š๐ง๐ ๐ž๐ซ.โฃ
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Not only, did I continue to successfully lose weight, but I also started to normalize my relationship with the scale.โฃ
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๐˜›๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ ๐˜ฅ๐˜ช๐˜ฅ ๐˜ช๐˜ต, ๐˜ต๐˜ฉ๐˜ฆ ๐˜ญ๐˜ฆ๐˜ด๐˜ด ๐˜ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฅ ๐˜ฎ๐˜บ ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ต๐˜ฉ ๐˜ด๐˜ต๐˜ฆ๐˜ฑ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ฆ๐˜ข๐˜ค๐˜ฉ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฏ๐˜ช๐˜ฏ๐˜จ.โฃ
๐˜›๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ ๐˜ต๐˜ณ๐˜ข๐˜ค๐˜ฌ๐˜ฆ๐˜ฅ ๐˜ช๐˜ต, ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ ๐˜ถ๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ๐˜ด๐˜ต๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ฎ๐˜บ ๐˜ฑ๐˜ข๐˜ต๐˜ต๐˜ฆ๐˜ณ๐˜ฏ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ณ๐˜ฆ๐˜ข๐˜ด๐˜ฐ๐˜ฏ๐˜ด ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ธ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜ฃ๐˜ฆ ๐˜ถ๐˜ฑ ๐˜ฐ๐˜ณ ๐˜ฅ๐˜ฐ๐˜ธ๐˜ฏ.โฃ
๐˜›๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ฆ๐˜ฅ ๐˜ช๐˜ต, ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ช๐˜ป๐˜ฆ๐˜ฅ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ญ๐˜ช๐˜ต๐˜ต๐˜ญ๐˜ฆ ๐˜ด๐˜ช๐˜จ๐˜ฏ๐˜ช๐˜ง๐˜ช๐˜ค๐˜ข๐˜ฏ๐˜ค๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฏ๐˜ถ๐˜ฎ๐˜ฃ๐˜ฆ๐˜ณ ๐˜ข๐˜ค๐˜ต๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ฉ๐˜ข๐˜ฅ.โฃ
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So if something is scary to you, I want to give you a friendly little nudge to try and do it more often.โฃ
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๐Ž๐ง๐ž ๐จ๐Ÿ ๐ญ๐ก๐ž ๐›๐ž๐ฌ๐ญ ๐ฐ๐š๐ฒ๐ฌ ๐ญ๐จ ๐ž๐š๐ฌ๐ž ๐š๐ง๐ฑ๐ข๐ž๐ญ๐ฒ:โฃ
๐˜ˆ๐˜ฅ๐˜ฎ๐˜ช๐˜ต ๐˜ช๐˜ต.โฃ
๐˜ˆ๐˜ฅ๐˜ฅ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ช๐˜ต.โฃ
๐˜›๐˜ข๐˜ฌ๐˜ฆ A๐˜ค๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ฐ๐˜ฏ ๐˜ช๐˜ต.โฃ
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๐ƒ๐ž๐š๐ฅ?! ๐—ช๐ก๐š๐ญ ๐ข๐ฌ ๐จ๐ง๐ž ๐ญ๐ก๐ข๐ง๐  ๐ฒ๐จ๐ฎ ๐ฌ๐ก๐จ๐ฎ๐ฅ๐ ๐ฉ๐ซ๐จ๐›๐š๐›๐ฅ๐ฒ ๐๐จ ๐ฆ๐จ๐ซ๐ž ๐จ๐Ÿ๐ญ๐ž๐ง?
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Food is FUEL

๐’๐“๐Ž๐ ๐ฅ๐š๐›๐ž๐ฅ๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐จ๐จ๐ ๐š๐ฌ ๐ ๐จ๐จ๐ ๐จ๐ซ ๐›๐š๐. โฃ๐Ÿ™…โ€โ™€๏ธ
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One of the biggest changes that made all the difference for me when it came to weight loss, was getting rid of the all or nothing mindset. โฃ
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๐˜ ๐˜ฅ๐˜ฐ๐˜ฏ’๐˜ต ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ‘๐˜ค๐˜ฉ๐˜ฆ๐˜ข๐˜ต ๐˜ฅ๐˜ข๐˜บ๐˜ด’ ๐˜ฐ๐˜ณ ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ๐˜ด, ๐˜ ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ฆ๐˜ข๐˜ต ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฎ๐˜ข๐˜ฌ๐˜ฆ ๐˜ช๐˜ต ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ ๐˜ธ๐˜ช๐˜ต๐˜ฉ๐˜ช๐˜ฏ ๐˜ฎ๐˜บ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ๐˜ด. โฃ
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Now don’t get me wrong, just because I could eat Twinkies all day and still lose weight, ๐ˆ ๐๐จ๐ง’๐ญ. โฃ
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A calorie is a calorie and whether you’re in a deficit from Oreos & Pop Tarts or salads & chicken you will still lose weight, but here’s something we also want to consider: โฃ
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๐‡๐จ๐ฐ ๐๐จ๐ž๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐จ๐จ๐ ๐ฆ๐š๐ค๐ž ๐ฒ๐จ๐ฎ ๐Ÿ๐ž๐žl? โฃ
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It gets a whole lot easier to stick to a deficit (eating less calories than you body burns) when you’re filling up on things like adequate protein (I try to stick to 1 gram per pound of my body weight), lots of vegetables, and fiber-filled whole foods. โฃ
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Then you can sprinkle in the fun stuff to keep yourself sane along the way (whether it’s that piece of Halloween candy, popcorn at night, a slice of pizza on the weekend, etc…).โฃ
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๐—ช๐ก๐ž๐ง ๐ˆ ๐ฌ๐ญ๐จ๐ฉ๐ฉ๐ž๐ ๐ž๐ฑ๐ฉ๐ž๐œ๐ญ๐ข๐ง๐  ๐ฉ๐ž๐ซ๐Ÿ๐ž๐œ๐ญ๐ข๐จ๐ง ๐จ๐Ÿ ๐ฆ๐ฒ๐ฌ๐ž๐ฅ๐Ÿ, ๐ˆ ๐ฌ๐ญ๐š๐ซ๐ญ๐ž๐ ๐›๐ž๐ข๐ง๐  ๐š ๐ฐ๐ก๐จ๐ฅ๐ž ๐ฅ๐จ๐ญ ๐ฆ๐จ๐ซ๐ž ๐œ๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐ž๐ง๐ญ. โฃ
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No I don’t eat 100% organic โฃ
No I don’t eat 100% clean foods โฃ
But I also don’t eat pizza and chocolate all day. โฃ
I also don’t have massive treat meals or days where I say screw it on my diet. โฃ
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I found BALANCE. โฃ
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And that is 100% the key of what works for me. โฃ
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85-90% good healthy choices. โฃ
10-15% fun food choices. โฃ
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All within my daily needs to reach my goals and stay sane at the same time. โฃ
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๐˜™๐˜ฆ๐˜ฎ๐˜ฆ๐˜ฎ๐˜ฃ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ด๐˜ต ๐˜ฅ๐˜ช๐˜ฆ๐˜ต ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ ๐˜ช๐˜ด ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ’๐˜ญ๐˜ญ ๐˜ด๐˜ต๐˜ข๐˜บ ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ง๐˜ฐ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ฏ๐˜จ ๐˜ต๐˜ฆ๐˜ณ๐˜ฎ. Stop getting distracted by quick fixes, and start creating what that looks like for YOU.โฃ
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๐ˆ๐ญ’๐ฌ ๐š ๐ฅ๐ข๐ญ๐ญ๐ฅ๐ž ๐๐ข๐Ÿ๐Ÿ๐ž๐ซ๐ž๐ง๐ญ ๐Ÿ๐จ๐ซ ๐ž๐ฏ๐ž๐ซ๐ฒ๐จ๐ง๐ž ๐Ÿ™Œ

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For the love of Carbs

๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ž๐š๐ญ ๐จ๐š๐ญ๐ฆ๐ž๐š๐ฅ ๐จ๐ซ ๐ข๐ฌ ๐ข๐ญ ๐ญ๐จ๐จ ๐œ๐š๐ซ๐›๐ฒ?โฃ
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๐˜”๐˜บ ๐˜ณ๐˜ฆ๐˜ด๐˜ฑ๐˜ฐ๐˜ฏ๐˜ด๐˜ฆ: girl I eat popcorn every night before bed! I love my carbs ๐Ÿžโฃ
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One of the biggest misconceptions I see among the diet industry is the crazy fear of eating too many carbs.โฃ
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๐˜ ๐˜ค๐˜ข๐˜ฏโ€™๐˜ต ๐˜ด๐˜ข๐˜บ ๐˜ช๐˜ต ๐˜ฆ๐˜ฏ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ…โฃ
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๐‚๐š๐ซ๐›๐จ๐ก๐ฒ๐๐ซ๐š๐ญ๐ž๐ฌ ๐š๐ซ๐ž ๐ง๐จ๐ญ ๐›๐š๐.โฃ
You donโ€™t have to stop eating them by 5pm.โฃ
Carbs alone will not cause you to gain weight.โฃ
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Carbs are our body’s most preferred energy source. They keep our bodies, fueled, running optimally, and happy.โฃ
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And letโ€™s be real, theyโ€™re delicious.โฃ
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Another interesting fact – excess carbohydrates in our body are relatively difficult to store as body fat when eaten in excess. Excess fats are more efficiently and easily stored as body fat when compared to carbs.โฃ
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๐๐จ๐ญ๐ญ๐จ๐ฆ ๐ฅ๐ข๐ง๐ž: eat your carbs, enjoy them, and stop viewing food as good or bad.โฃ
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Itโ€™s all just fuel.โฃ
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Any fuel eaten in excess will eventually lead to fat gain… just like consuming less fuel than your body burns will eventually lead to fat loss. โฃ
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What matters most is choosing the right fuel for your body to keep you energized, satisfied, and mentally happy so you can sustain it forever.โฃ
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๐Œ๐จ๐ฌ๐ญ ๐ฅ๐ข๐ค๐ž๐ฅ๐ฒ ๐ญ๐ก๐š๐ญโ€™๐ฌ ๐ ๐จ๐ง๐ง๐š ๐ข๐ง๐œ๐ฅ๐ฎ๐๐ž ๐ฌ๐จ๐ฆ๐ž ๐›๐ซ๐ž๐š๐ ๐Ÿฅฏโฃ
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Enjoy it โฃ
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๐˜ž๐˜ฉ๐˜ข๐˜ต’๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ค๐˜ข๐˜ณ๐˜ฃ?
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Progress not Perfection

โ€œSo itโ€™s those treats specifically, not a blizzard from Dairy Queen???ย โ€
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Looking back on a past coachโ€™s first set of progress pictures I came across this very important question. I had to laugh because this business has helped me find my TRIBE.
I have never been perfect with my nutrition.ย ๐Ÿ“
I have forever struggled with self love.ย ๐Ÿ’•
I will give anything for a peanut butter cup blizzard from dairy queen.ย ๐Ÿฆ
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So many people assume because Iโ€™m a health coach I am PERFECT with my nutrition and fitnessโ€ฆ not so. And quite honestly I donโ€™t think anyone is.
But one of my most favorite things about coaching is that itโ€™s brought me closer to people just like me.
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Ladies who want to finally lose weight and feel good in their skin. Who are sick of starting another NEW diet every MONDAY. And who want to find peace with their food and body right alongside other ladies just like US.๐Ÿ‘ฏ
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So tell meโ€ฆ favorite Blizzardย ๐Ÿฆ๐Ÿฆ๐Ÿฆflavor?! Drop it belowย โฌ‡๏ธ

ice

Volume Eating

Do you EAT for volume?! I love this comparison of meals… both healthy food choices, but one is wayyy more filling.

Both are nutrient dense but think about how you would feel after a handful of trail mix, vs the eggs, avocado, bell pepper blend?!

Just a reminder to be MINDFUL of your healthy choicesย 

volume