Tag Archives: how to gain confidence

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
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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

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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

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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

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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

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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

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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
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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
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Transformation isn’t a butterfly. ๐Ÿฆ‹โฃ

It’s the thing before you get to be a pretty bug flying away. โฃ
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It’s huddling in the dark cocoon and then pushing your way out. โฃ
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It’s the messy work of making sense of your fortunes and misfortunes, desires and doubts, hang-ups and sorrows, actions and accidents, mistakes and successes, so you can go on and become the person you must next become.โฃ
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– Cheryl Strayed โฃ

Happy Tuesdayย ๐Ÿ’•ย Reminder to forever embrace your messย ๐Ÿฆ‹

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Embrace your STRUGGLE

Itโ€™s easy for me to get to the gym everyday. โฃโฃ
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One of my biggest fears as a coach has always been that I wonโ€™t be relatable. โฃโฃ
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And Iโ€™ll be honest, lately that fear has been in overdrive. โฃโฃ
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I genuinely love fitness. It makes me happy. It isnโ€™t a struggle to commit to and quite honestly, I have a harder time taking a day off than I do getting a workout in. โฃโฃ
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But hear me out. โฃโฃ
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I wasnโ€™t always like this. โฃโฃ
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I found fitness at a time when I needed it the most. I was miserable in my own skin, tormented by food, and hated my body more than anything.โฃโฃ
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I was out of shape, not athletic and started forcing myself to exercise. โฃโฃ
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Now my struggle isnโ€™t fitness. โฃโฃ
My struggle is my mindset. โฃโฃ
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There are days where my anxiety is so bad I have to tell myself to just make to the gym and Iโ€™ll feel better. โฃโฃ
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There are days where I am nauseous from anxiety and the only thing to cure it is a workout. โฃโฃ
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There are days where the one time I am not panicked is when I am moving for an hour at the gym. โฃโฃ
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Iโ€™m not sharing this so you officially think Iโ€™m a crazy, but to be honest. โฃโฃ
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You will forever have things that are a struggle for you. โฃโฃ
For every one thing that seems easy for someone, there is always something they struggle with on the other side. โฃโฃ
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These may change. โฃโฃ
These may evolve. โฃโฃ
But I promise for every struggle there is always a solution, and it may just lead you to your biggest strengths. โฃโฃ
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Embrace it. โฃโฃ
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What is one thing you are struggling with currently? โฃโฃ

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๐Ÿ–ค Self Love Reminders ๐Ÿ–คโฃ

It’s okay to say no.โฃ
You are worthy.โฃ
You matter.โฃ
Let go of perfectionism.โฃ
Follow your dreams.โฃ
Get a good therapist.โฃ
Embrace your “imperfections”โฃ
Your uniqueness makes you wonderful.โฃ
Heal your inner critic.โฃ
You are in charge of your life.โฃ
It’s okay to not be ok.โฃ
It’s okay to ask for help.โฃ
It’s okay to be wildly happy.โฃ
Create time for “just you”.โฃ
You are always beautiful.โฃ
Forgive yourself.โฃ
Sleep.โฃ
Be kind & gentile with yourself.โฃ
Own your strength.โฃ
You are loved.โฃ
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Happy Early Valentine’s Day beautiesย ๐Ÿ’•ย Little reminder to always love yourself first. โฃ
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Honest thoughts on Valentine’s Day… love it or hate it?ย ๐Ÿคทโ€โ™€๏ธ

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GRATITUDE

Since I was 8 years old, any time I would sit in a chair, I would curse my thighs.โฃ
I’d watch them expand and wish so badly that they would shrink overnight.โฃ
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That became a common theme for most of my life.โฃ
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I wasted so much time wishing to be smaller.โฃ
I used up hours upon hours determining my worth on a scale, plotting my next diet, and calculating my calories, points, and macros for the day.โฃ
I hid for years in the baggiest clothes I could find.โฃ
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For years I truly hated my body and prayed it would shrink. I just wanted to be thin.โฃ
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I talk about my love of fitness and how it’s become my therapy a lot, but what I don’t always share is how it also became the KEY in changing how I viewed my body.โฃ
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Fitness was the number one thing to teach me gratitude for my body no matter it’s size.โฃ
It was one thing that shifted my focus away from how my body looked, to instead appreciate all it could do.โฃ
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I quickly learned how strong those thighs I used to curse were.โฃ
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My legs had carried me through years and years of dance.โฃ
My legs had put up with years of restricted calories only to never once fail me with an injury.โฃ
My legs help me daily – walk, squat, move, teach fitness classes, jump, run, etc…โฃ
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My thighs are forever going to expand when I sit down and that is something I’m now very grateful for. โฃ
It shows my health, it shows my strength, and as they continue to carry me daily, I am so glad they never did wither away like I had hoped. โฃ
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It’s time to stop hating your body. โฃ
Choose gratitude. โฃ
Embrace your strength.โฃ

What is something youโ€™re grateful for about your body?

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