Tag Archives: healthy living

𝐈𝐟 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐬𝐜𝐚𝐫𝐞𝐬 𝐲𝐨𝐮, 𝐲𝐨𝐮 𝐬𝐡𝐨𝐮𝐥𝐝 𝐩𝐫𝐨𝐛𝐚𝐛𝐥𝐲 𝐝𝐨 𝐢𝐭 𝐦𝐨𝐫𝐞 𝐨𝐟𝐭𝐞𝐧.⁣

Doctor’s appointments used to haunt me for weeks, simply because I knew it would be the one time I’d step on the scale.⁣

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𝘐’𝘥 𝘭𝘪𝘬𝘦𝘭𝘺 𝘵𝘳𝘺 𝘴𝘰𝘮𝘦 𝘴𝘶𝘱𝘦𝘳 𝘴𝘵𝘳𝘪𝘤𝘵 𝘥𝘪𝘦𝘵 𝘵𝘩𝘦 𝘸𝘦𝘦𝘬 𝘣𝘦𝘧𝘰𝘳𝘦, 𝘯𝘰𝘵 𝘦𝘢𝘵 𝘰𝘳 𝘥𝘳𝘪𝘯𝘬 𝘣𝘦𝘧𝘰𝘳𝘦 𝘐 𝘸𝘦𝘪𝘨𝘩𝘦𝘥 𝘪𝘯, 𝘢𝘯𝘥 𝘺𝘰𝘶 𝘣𝘦𝘵𝘵𝘦𝘳 𝘣𝘦𝘭𝘪𝘦𝘷𝘦 𝘐’𝘥 𝘱𝘶𝘭𝘭 𝘮𝘺 𝘴𝘩𝘰𝘦𝘴 𝘰𝘧𝘧 𝘣𝘦𝘧𝘰𝘳𝘦 𝘴𝘵𝘦𝘱𝘱𝘪𝘯𝘨 𝘰𝘯 𝘵𝘩𝘦 𝘴𝘤𝘢𝘭𝘦.⁣

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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 didn’t flinch one bit.⁣

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𝐇𝐨𝐰 𝐝𝐢𝐝 𝐰𝐞 𝐠𝐞𝐭 𝐡𝐞𝐫𝐞?⁣

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Instead of completely avoiding the scale, I started weighing in more often.⁣

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A few months back I decided I was in a place where I was mentally ready to tackle that fear (𝘥𝘪𝘴𝘤𝘭𝘢𝘪𝘮𝘦𝘳 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘮𝘢𝘺 𝘯𝘰𝘵 𝘣𝘦 𝘵𝘩𝘦𝘳𝘦 𝘺𝘦𝘵, 𝘢𝘯𝘥 𝘵𝘩𝘢𝘵’𝘴 𝘰𝘬𝘢𝘺 𝘵𝘰𝘰).⁣

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First, I watched one of my favorite trainers track his weight on his stories daily (𝘵𝘩𝘢𝘯𝘬 𝘺𝘰𝘶 𝘑𝘰𝘳𝘥𝘢𝘯 𝘚𝘺𝘢𝘵𝘵).⁣

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Then, I started to learn and understand some of the reasons the scale may fluctuate from day to day.⁣

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Lastly, I started to step on the scale daily and share the process on my stories.⁣

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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.⁣

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𝐓𝐡𝐢𝐬 𝐰𝐚𝐬 𝐭𝐡𝐞 𝐠𝐚𝐦𝐞 𝐜𝐡𝐚𝐧𝐠𝐞𝐫.⁣

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Not only, did I continue to successfully lose weight, but I also started to normalize my relationship with the scale.⁣

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𝘛𝘩𝘦 𝘮𝘰𝘳𝘦 𝘐 𝘥𝘪𝘥 𝘪𝘵, 𝘵𝘩𝘦 𝘭𝘦𝘴𝘴 𝘐 𝘩𝘦𝘭𝘥 𝘮𝘺 𝘣𝘳𝘦𝘢𝘵𝘩 𝘴𝘵𝘦𝘱𝘱𝘪𝘯𝘨 𝘰𝘯 𝘵𝘩𝘦 𝘴𝘤𝘢𝘭𝘦 𝘦𝘢𝘤𝘩 𝘮𝘰𝘳𝘯𝘪𝘯𝘨.⁣

𝘛𝘩𝘦 𝘮𝘰𝘳𝘦 𝘐 𝘵𝘳𝘢𝘤𝘬𝘦𝘥 𝘪𝘵, 𝘵𝘩𝘦 𝘮𝘰𝘳𝘦 𝘐 𝘶𝘯𝘥𝘦𝘳𝘴𝘵𝘰𝘰𝘥 𝘮𝘺 𝘱𝘢𝘵𝘵𝘦𝘳𝘯𝘴 𝘢𝘯𝘥 𝘳𝘦𝘢𝘴𝘰𝘯𝘴 𝘵𝘩𝘦 𝘴𝘤𝘢𝘭𝘦 𝘸𝘰𝘶𝘭𝘥 𝘣𝘦 𝘶𝘱 𝘰𝘳 𝘥𝘰𝘸𝘯.⁣

𝘛𝘩𝘦 𝘮𝘰𝘳𝘦 𝘐 𝘴𝘩𝘢𝘳𝘦𝘥 𝘪𝘵, 𝘵𝘩𝘦 𝘮𝘰𝘳𝘦 𝘐 𝘳𝘦𝘢𝘭𝘪𝘻𝘦𝘥 𝘩𝘰𝘸 𝘭𝘪𝘵𝘵𝘭𝘦 𝘴𝘪𝘨𝘯𝘪𝘧𝘪𝘤𝘢𝘯𝘤𝘦 𝘵𝘩𝘢𝘵 𝘯𝘶𝘮𝘣𝘦𝘳 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘩𝘢𝘥.⁣

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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.⁣

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𝐎𝐧𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐰𝐚𝐲𝐬 𝐭𝐨 𝐞𝐚𝐬𝐞 𝐚𝐧𝐱𝐢𝐞𝐭𝐲:⁣

𝘈𝘥𝘮𝘪𝘵 𝘪𝘵.⁣

𝘈𝘥𝘥𝘳𝘦𝘴𝘴 𝘪𝘵.⁣

𝘛𝘢𝘬𝘦 A𝘤𝘵𝘪𝘰𝘯 𝘰𝘯 𝘪𝘵.⁣

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𝐃𝐞𝐚𝐥?! 𝗪𝐡𝐚𝐭 𝐢𝐬 𝐨𝐧𝐞 𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮 𝐬𝐡𝐨𝐮𝐥𝐝 𝐩𝐫𝐨𝐛𝐚𝐛𝐥𝐲 𝐝𝐨 𝐦𝐨𝐫𝐞 𝐨𝐟𝐭𝐞𝐧?

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Food is FUEL

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𝐒𝐓𝐎𝐏 𝐥𝐚𝐛𝐞𝐥𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐟𝐨𝐨𝐝 𝐚𝐬 𝐠𝐨𝐨𝐝 𝐨𝐫 𝐛𝐚𝐝. ⁣
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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. ⁣
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𝘐 𝘥𝘰𝘯’𝘵 𝘩𝘢𝘷𝘦 ‘𝘤𝘩𝘦𝘢𝘵 𝘥𝘢𝘺𝘴’ 𝘰𝘳 𝘮𝘦𝘢𝘭𝘴, 𝘐 𝘫𝘶𝘴𝘵 𝘦𝘢𝘵 𝘧𝘰𝘰𝘥 𝘢𝘯𝘥 𝘮𝘢𝘬𝘦 𝘪𝘵 𝘸𝘰𝘳𝘬 𝘸𝘪𝘵𝘩𝘪𝘯 𝘮𝘺 𝘯𝘦𝘦𝘥𝘴. ⁣
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Now don’t get me wrong, just because I could eat Twinkies all day and still lose weight, 𝐈 𝐝𝐨𝐧’𝐭. ⁣
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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: ⁣
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𝐇𝐨𝐰 𝐝𝐨𝐞𝐬 𝐲𝐨𝐮𝐫 𝐟𝐨𝐨𝐝 𝐦𝐚𝐤𝐞 𝐲𝐨𝐮 𝐟𝐞𝐞l? ⁣
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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. ⁣
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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…).⁣
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𝗪𝐡𝐞𝐧 𝐈 𝐬𝐭𝐨𝐩𝐩𝐞𝐝 𝐞𝐱𝐩𝐞𝐜𝐭𝐢𝐧𝐠 𝐩𝐞𝐫𝐟𝐞𝐜𝐭𝐢𝐨𝐧 𝐨𝐟 𝐦𝐲𝐬𝐞𝐥𝐟, 𝐈 𝐬𝐭𝐚𝐫𝐭𝐞𝐝 𝐛𝐞𝐢𝐧𝐠 𝐚 𝐰𝐡𝐨𝐥𝐞 𝐥𝐨𝐭 𝐦𝐨𝐫𝐞 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭. ⁣
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No I don’t eat 100% organic ⁣
No I don’t eat 100% clean foods ⁣
But I also don’t eat pizza and chocolate all day. ⁣
I also don’t have massive treat meals or days where I say screw it on my diet. ⁣
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I found BALANCE. ⁣
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And that is 100% the key of what works for me. ⁣
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85-90% good healthy choices. ⁣
10-15% fun food choices. ⁣
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All within my daily needs to reach my goals and stay sane at the same time. ⁣
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𝘙𝘦𝘮𝘦𝘮𝘣𝘦𝘳 𝘵𝘩𝘦 𝘣𝘦𝘴𝘵 𝘥𝘪𝘦𝘵 𝘧𝘰𝘳 𝘺𝘰𝘶 𝘪𝘴 𝘵𝘩𝘦 𝘰𝘯𝘦 𝘺𝘰𝘶’𝘭𝘭 𝘴𝘵𝘢𝘺 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵 𝘸𝘪𝘵𝘩 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘭𝘰𝘯𝘨 𝘵𝘦𝘳𝘮. Stop getting distracted by quick fixes, and start creating what that looks like for YOU.⁣
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𝐈𝐭’𝐬 𝐚 𝐥𝐢𝐭𝐭𝐥𝐞 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐟𝐨𝐫 𝐞𝐯𝐞𝐫𝐲𝐨𝐧𝐞

For the love of Carbs

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𝐃𝐨 𝐲𝐨𝐮 𝐞𝐚𝐭 𝐨𝐚𝐭𝐦𝐞𝐚𝐥 𝐨𝐫 𝐢𝐬 𝐢𝐭 𝐭𝐨𝐨 𝐜𝐚𝐫𝐛𝐲?⁣

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𝘔𝘺 𝘳𝘦𝘴𝘱𝘰𝘯𝘴𝘦: girl I eat popcorn every night before bed! I love my carbs

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One of the biggest misconceptions I see among the diet industry is the crazy fear of eating too many carbs.⁣

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𝘐 𝘤𝘢𝘯’𝘵 𝘴𝘢𝘺 𝘪𝘵 𝘦𝘯𝘰𝘶𝘨𝘩…⁣

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𝐂𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐬 𝐚𝐫𝐞 𝐧𝐨𝐭 𝐛𝐚𝐝.⁣

You don’t have to stop eating them by 5pm.⁣

Carbs alone will not cause you to gain weight.⁣

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Carbs are our body’s most preferred energy source. They keep our bodies, fueled, running optimally, and happy.⁣

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And let’s be real, they’re delicious.⁣

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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.⁣

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𝐁𝐨𝐭𝐭𝐨𝐦 𝐥𝐢𝐧𝐞: eat your carbs, enjoy them, and stop viewing food as good or bad.⁣

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It’s all just fuel.⁣

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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. ⁣

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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.⁣

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𝐌𝐨𝐬𝐭 𝐥𝐢𝐤𝐞𝐥𝐲 𝐭𝐡𝐚𝐭’𝐬 𝐠𝐨𝐧𝐧𝐚 𝐢𝐧𝐜𝐥𝐮𝐝𝐞 𝐬𝐨𝐦𝐞 𝐛𝐫𝐞𝐚𝐝

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Enjoy it ⁣

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𝘞𝘩𝘢𝘵’𝘴 𝘺𝘰𝘶𝘳 𝘧𝘢𝘷𝘰𝘳𝘪𝘵𝘦 𝘤𝘢𝘳𝘣?

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October #candy challenge

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𝗪𝐡𝐚𝐭 𝐢𝐟 𝐲𝐨𝐮 𝐝𝐢𝐝𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐚𝐯𝐨𝐢𝐝 𝐭𝐡𝐞 𝐇𝐚𝐥𝐥𝐨𝐰𝐞𝐞𝐧 𝐜𝐚𝐧𝐝𝐲 𝐭𝐡𝐢𝐬 𝐲𝐞𝐚𝐫?⁣

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𝘏𝘢𝘷𝘦 𝘺𝘰𝘶 𝘦𝘷𝘦𝘳 𝘴𝘱𝘦𝘯𝘵 𝘵𝘩𝘦 𝘮𝘰𝘯𝘵𝘩 𝘰𝘧 𝘖𝘤𝘵𝘰𝘣𝘦𝘳 𝘵𝘳𝘺𝘪𝘯𝘨 𝘥𝘦𝘴𝘱𝘦𝘳𝘢𝘵𝘦𝘭𝘺 𝘵𝘰 𝘢𝘷𝘰𝘪𝘥 𝘵𝘩𝘦 𝘏𝘢𝘭𝘭𝘰𝘸𝘦𝘦𝘯 𝘤𝘢𝘯𝘥𝘺 𝘰𝘯𝘭𝘺 𝘵𝘰 𝘦𝘯𝘥 𝘶𝘱 𝘦𝘢𝘵𝘪𝘯𝘨 𝘵𝘩𝘦 𝘸𝘩𝘰𝘭𝘦 𝘣𝘢𝘨 𝘰𝘯 𝘏𝘢𝘭𝘭𝘰𝘸𝘦𝘦𝘯 𝘯𝘪𝘨𝘩𝘵? ⁣

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I spotted this challenge on Instagram the other day and instantly fell in love.⁣

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And yes this is your nutrition coach telling you it’s okay to eat the Halloween candy this year. ⁣

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𝘞𝘩𝘢𝘵 𝘪𝘧 𝘪𝘯𝘴𝘵𝘦𝘢𝘥 𝘰𝘧 𝘧𝘪𝘨𝘩𝘵𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘤𝘳𝘢𝘷𝘪𝘯𝘨𝘴 𝘺𝘰𝘶 𝘭𝘦𝘵 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘦𝘯𝘫𝘰𝘺 𝘵𝘩𝘦 𝘧𝘰𝘰𝘥𝘴 𝘺𝘰𝘶 𝘭𝘰𝘷𝘦?⁣

𝘞𝘩𝘢𝘵 𝘪𝘧 𝘺𝘰𝘶 𝘭𝘦𝘵 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘩𝘢𝘷𝘦 𝘢 𝘱𝘪𝘦𝘤𝘦 𝘰𝘧 𝘤𝘢𝘯𝘥𝘺 𝘢 𝘥𝘢𝘺 𝘢𝘯𝘥 𝘧𝘪𝘵 𝘪𝘵 𝘸𝘪𝘵𝘩𝘪𝘯 𝘺𝘰𝘶𝘳 𝘨𝘰𝘢𝘭𝘴?⁣

𝘞𝘩𝘢𝘵 𝘪𝘧 𝘺𝘰𝘶 𝘵𝘰𝘰𝘬 𝘵𝘩𝘦 𝘴𝘵𝘪𝘨𝘮𝘢 𝘢𝘸𝘢𝘺 𝘧𝘳𝘰𝘮 𝘳𝘦𝘴𝘪𝘴𝘵𝘪𝘯𝘨 𝘢𝘭𝘭 𝘰𝘧 𝘵𝘩𝘦 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦?⁣

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𝐄𝐧𝐭𝐞𝐫 𝐭𝐡𝐞 𝐎𝐜𝐭𝐨𝐛𝐞𝐫 #𝐜𝐚𝐧𝐝𝐲𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞⁣

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I want you to try a different approach this year. Incorporate one small piece of Halloween candy every day for the month of October.⁣

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Make it fit within your calories, macros, containers, points, food log whatever it is you aim for.⁣

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I know it sounds scary. I know it maybe sounds unhealthy. You may be worried that you might lose control and eat the entire bag.⁣

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𝐁𝐮𝐭 𝐈 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 𝐲𝐨𝐮 𝐭𝐨 𝐭𝐫𝐲 𝐢𝐭.⁣

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Because if your old approach hasn’t worked in the past, it’s probably not going to work this year either.⁣

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Because you can’t screw this up.⁣

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Because finding balance and consistency is way more important than finding perfection.⁣

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Try, learn, grow.⁣

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𝐘𝐨𝐮 𝐝𝐨𝐢𝐧𝐠 𝐭𝐡𝐢𝐬 𝐰𝐢𝐭𝐡 𝐦𝐞?!⁣

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FUEL your bodies healthfully

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It’s so important to remember where you came from to appreciate where you’re going…
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9 years ago, I was a dance major STARVING my body, depleting it with cardio, and felt unworthy of being ANYTHING other than a size double zero.
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5 years ago, I was HAUNTED by food. I tried desperately to lose weight as I continued to battle an eating disorder. I was lost about what I wanted to do in my life, and spent most days counting calories, and planning my next diet.
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3 years ago, I suffered from an extreme LACK of self-confidence and body HATRED after “recovering” and gaining back all of the weight I had so unhealthily kept off for years.
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Now
I have learned the value of FUELING my body.
I no longer DIET.
I ENJOY a life I never thought I would.
I wear a bathing suit MINUS the panic attack.
I workout because I LOVE my body, not to torture it.
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Eating disorders, anxiety, body dysmorphia, you name it, I struggled with it. We’re all given our own battles and struggles to fight, and this was mine. BUT it was not without a LESSON.
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I’ve made it my personal mission to help other women find beauty in their own strength, FUEL their bodies healthfully, and learn to LOVE fitness. And to me the fact that I get to do that EVERY SINGLE DAY for a living is EVERYTHING!!!