Tag Archives: macro counting

What I wish I knew…

๐˜๐˜ฆ๐˜บ ๐˜จ๐˜ถ๐˜ฆ๐˜ด๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ต? โฃ
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It doesnโ€™t matter if you eat three meals per day or 5. โฃ
If you eat at night you wonโ€™t automatically store that food as fat. โฃ
Carbohydrates can be eaten any time of day. โฃ
Intermittent fasting is not a magical solution to weight loss. โฃ
Neither is keto. โฃ
There is not one perfect macro or calorie prescription for everyone. โฃ
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๐˜ˆ๐˜ฏ๐˜ฅ ๐˜จ๐˜ถ๐˜ฆ๐˜ด๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ข๐˜ญ๐˜ด๐˜ฐ ๐˜ต๐˜ณ๐˜ถ๐˜ฆโ€ฆ โฃ
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You will lose weight if you are in a calorie deficit. โฃ
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But itโ€™s also probably a pretty good idea to drink a lot of water and eat a lot of vegetables, not because you need them to lose weight, but because theyโ€™re great for your body and your health. โฃ
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The goal of fat loss should be to eat as much as possible while still losing weight. โฃ
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These are all lessons I wish I learned a whole lot sooner on my journey. โฃ
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I tried Paleo. โฃ
I cut out carbs. โฃ
I desperately tried to stop eating by 7pm. โฃ
I ate 6 mini meals a day. โฃ
I fasted until 2pm. โฃ
I counted calories, points, macros, containers. โฃ
I took pills. โฃ
I drank shakes. โฃ
I tried ketones. โฃ
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๐€๐ง๐ ๐ ๐ฎ๐ž๐ฌ๐ฌ ๐ฐ๐ก๐š๐ญ ๐ฐ๐จ๐ซ๐ค๐ž๐ ๐›๐ž๐ฌ๐ญโ€ฆ โฃ
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Become ruthlessly consistent with tracking my food and counting macros. โฃ
Fueling my body with a whole lot of good for me foods. โฃ
Allowing myself the foods I loved. โฃ
And most importantly, removing many of the food rules I always believed to be true. โฃ
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Itโ€™s not one perfect solution for everyone but that is what worked for me. โฃ
The only way to know what works for you is to try. And fail. Probably a lot. โฃ
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But promise me thisโ€ฆ stop believing in the quick fixes, detoxes, and magic tips. โฃ
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๐˜—๐˜ถ๐˜ต ๐˜ช๐˜ฏ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ, ๐˜ด๐˜ญ๐˜ฐ๐˜ธ๐˜ญ๐˜บ, ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต๐˜ญ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฑ๐˜ข๐˜ต๐˜ช๐˜ฆ๐˜ฏ๐˜ค๐˜ฆ. โฃ
๐ˆ๐ญ ๐š๐œ๐ญ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ฐ๐จ๐ซ๐ค๐ฌ. โฃ
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๐Ÿ’ ๐“๐ข๐ฉ๐ฌ ๐ญ๐จ ๐Œ๐š๐ง๐š๐ ๐ž ๐€๐ง๐ฑ๐ข๐ž๐ญ๐ฒ

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Iโ€™ve always been incredibly open about the fact that I struggle with anxiety. Itโ€™s developed over the years and definitely has its high and lows. โฃ
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These past couple of months itโ€™s been on the increase and this time, I stumbled across one major problem…โฃ
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I couldnโ€™t workout like I normally would. โฃ
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For me, one of the ways Iโ€™ve always managed my anxiety has been through fitness. Not only does exercising regularly keep it fairly low, itโ€™s also a great tool when itโ€™s at its peak to distract myself. โฃ
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Whether itโ€™s getting outside & going for a walk, or heading to the gym, it was my number one tool to combat the worst feelings of panic. โฃ
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Not being able to use that solution forced me to get creative so I wanted to share some of the things that have been helping me recently:
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๐Ÿท. ๐˜Ž๐˜ถ๐˜ช๐˜ฅ๐˜ฆ๐˜ฅ ๐˜ฎ๐˜ฆ๐˜ฅ๐˜ช๐˜ต๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฑ๐˜ฐ๐˜ฅ๐˜ค๐˜ข๐˜ด๐˜ต๐˜ด. Seriously. I used to insist upon the fact that I didnโ€™t meditate. Go figure, it has been the magical thing to help me fall asleep every night. Iโ€™ve been using spotify and our online workout library as resources for some great ones. โฃ
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๐Ÿธ. ๐˜Š๐˜ข๐˜ญ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ข ๐˜ง๐˜ณ๐˜ช๐˜ฆ๐˜ฏ๐˜ฅ, ๐˜ฎ๐˜บ ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ณ, ๐˜ฐ๐˜ณ ๐˜ฎ๐˜บ ๐˜ฎ๐˜ฐ๐˜ฎ. Actually owning up to the fact that Iโ€™m struggling, or simply hearing more about their day and updates has been helping a ton. โฃ
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๐Ÿน. ๐˜š๐˜ถ๐˜ณ๐˜ณ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜บ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฑ๐˜ฆ๐˜ฐ๐˜ฑ๐˜ญ๐˜ฆ. Yes I am the biggest introvert on the planet, but Iโ€™m also learning that I do a whole lot better when Iโ€™m surrounded by others vs. being alone. Actually making an effort to have less solo time and prioritize a bit more of a social life has made all the different. โฃ
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๐Ÿบ. ๐˜›๐˜ฉ๐˜ฆ ๐Ÿป-๐Ÿบ-๐Ÿน-๐Ÿธ-๐Ÿท ๐˜ฎ๐˜ฆ๐˜ต๐˜ฉ๐˜ฐ๐˜ฅ. I literally stop what Iโ€™m doing, breathe and focus on 5 things I can see, โฃ
4 things I can physically feel, 3 things I can hear, 2 things I can smell, and 1 thing I can taste. It stops my panic in its tracks and brings me back to the present. โฃ
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While these arenโ€™t perfect solutions, theyโ€™ve been so helpful in keeping me grounded while things have been a bit out of normalcy. If you struggle with anxiety, I hope theyโ€™ll be helpful to you, and please know I am always here if you need a listening ear. โฃ
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๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ž ๐ฐ๐ข๐ญ๐ก ๐š๐ง๐ฑ๐ข๐ž๐ญ๐ฒ? ๐€๐ง๐ฒ๐ญ๐ก๐ข๐ง๐  ๐ญ๐ก๐š๐ญ ๐ก๐ž๐ฅ๐ฉ๐ฌ ๐ฒ๐จ๐ฎ ๐ฉ๐ž๐ซ๐ฌ๐จ๐ง๐š๐ฅ๐ฅ๐ฒ ๐œ๐จ๐ฆ๐›๐š๐ญ ๐ข๐ญ?
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๐—ช๐žโ€™๐ซ๐ž ๐๐š๐œ๐ค ๐Ÿ™Œ โฃ

So grateful to be back in the gym and back to some workouts. Iโ€™ll be modifying a bunch and taking it very slow & smart so I heal properly but Iโ€™ve never been so excited to do an air squat. โฃ
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This has also been a great reminder that fitness looks different for everyone and different things work for different people. โฃ
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As I sat on a machine to do a seated leg extension, something I never thought Iโ€™d be doing again, I realized just how grateful I am for all of the options weโ€™ve got to get people moving. โฃ
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A workout doesnโ€™t have to end drenched in sweat to be effective. โฃ
A workout doesnโ€™t have to burn a ton of calories to be effective.โฃ
A workout doesnโ€™t have to mean holding a weight, a barbell, running for hours, or stepping in a gym to be effective. โฃ
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So if you are working on you, I applaud you. โฃ
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๐˜“๐˜ช๐˜ง๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต๐˜ด. โฃ
๐˜‹๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜จ๐˜ข. โฃ
๐˜š๐˜ฉ๐˜ข๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ต ๐˜ข๐˜ต ๐˜ก๐˜ถ๐˜ฎ๐˜ฃ๐˜ข. โฃ
๐˜ž๐˜ข๐˜ญ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ถ๐˜ต๐˜ด๐˜ช๐˜ฅ๐˜ฆ.โฃ
๐˜—๐˜ถ๐˜ด๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ต ๐˜ข๐˜ต ๐˜Š๐˜ณ๐˜ฐ๐˜ด๐˜ด๐˜๐˜ช๐˜ต. โฃ
๐˜—๐˜ข๐˜ณ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ถ๐˜ณ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ข๐˜ธ๐˜ข๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ข๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ต๐˜ข๐˜ช๐˜ณ๐˜ด. โฃ
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You have my respect. โฃ
Weโ€™re in this together. โฃ
Props to you.

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๐€๐ซ๐ž ๐ญ๐ก๐จ๐ฌ๐ž ๐ฅ๐š๐ฌ๐ญ ๐Ÿ“๐ฅ๐›๐ฌ ๐ฐ๐จ๐ซ๐ญ๐ก ๐ข๐ญ ๐ญ๐จ ๐ฒ๐จ๐ฎ?โฃ

โฃI see so many people fighting, sacrificing & getting frustrated with losing those last 5 lbs. โฃ
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And by all means, if you want to dial it in and go for it, Iโ€™ll 100% support you, but hereโ€™s a couple things to keep in mind…โฃ
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๐“๐ก๐จ๐ฌ๐ž ๐ฅ๐š๐ฌ๐ญ ๐Ÿ“๐ฅ๐›๐ฌ ๐š๐ซ๐ž ๐ฎ๐ฌ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ญ๐ก๐ž ๐ฆ๐จ๐ฌ๐ญ ๐๐ข๐Ÿ๐Ÿ๐ข๐œ๐ฎ๐ฅ๐ญ ๐ฉ๐š๐ซ๐ญ ๐จ๐Ÿ ๐ฒ๐จ๐ฎ๐ซ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ ๐ฃ๐จ๐ฎ๐ซ๐ง๐ž๐ฒ. โฃ
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๐˜ ๐˜ฐ๐˜ถโ€™๐˜ญ๐˜ญ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ข๐˜ฃ๐˜ญ๐˜บ ๐˜ฃ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฆ๐˜ต๐˜ต๐˜บ ๐˜ฉ๐˜ถ๐˜ฏ๐˜จ๐˜ณ๐˜บ โฃ
๐˜ ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ท๐˜ฆ๐˜ณ๐˜บ ๐˜ด๐˜ต๐˜ณ๐˜ช๐˜ค๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ โฃ
๐˜ ๐˜ฐ๐˜ถ ๐˜ท๐˜ฆ๐˜ณ๐˜บ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ๐˜ญ๐˜บ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต ๐˜ต๐˜ฐ ๐˜ญ๐˜ฐ๐˜ด๐˜ฆ ๐˜ข ๐˜ญ๐˜ช๐˜ต๐˜ต๐˜ญ๐˜ฆ ๐˜ด๐˜ต๐˜ณ๐˜ฆ๐˜ฏ๐˜จ๐˜ต๐˜ฉโฃ
๐˜ ๐˜ฐ๐˜ถ ๐˜ฎ๐˜ข๐˜บ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ด๐˜ญ๐˜ฆ๐˜ฆ๐˜ฑ ๐˜ฒ๐˜ถ๐˜ช๐˜ต๐˜ฆ ๐˜ข๐˜ด ๐˜ธ๐˜ฆ๐˜ญ๐˜ญ โฃ
๐˜ ๐˜ฐ๐˜ถ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ข๐˜ฃ๐˜ญ๐˜บ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ฐ ๐˜ด๐˜ข๐˜ค๐˜ณ๐˜ช๐˜ง๐˜ช๐˜ค๐˜ฆ ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ด๐˜ฐ๐˜ค๐˜ช๐˜ข๐˜ญ ๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ๐˜ต๐˜ด & ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ โฃ
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Is this a bad thing? Not necessarily BUT I also want you to ask yourself are those last 5lbs worth it for you? Are you willing to do those things in order to get there? And how happy will you be when you do? Or will you be looking for another 5lbs? Or visible abs? Or perfect xyz?โฃ
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What if instead you decide to focus on getting stronger, getting faster, & finding a bit more balance with food. โฃ
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๐—ช๐ก๐š๐ญ ๐ข๐Ÿ ๐ข๐ง๐ฌ๐ญ๐ž๐š๐ ๐ฒ๐จ๐ฎ ๐ฌ๐ก๐ข๐Ÿ๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐ฆ๐ข๐ง๐๐ฌ๐ž๐ญ ๐ญ๐จ ๐Ÿ๐จ๐œ๐ฎ๐ฌ๐ข๐ง๐  ๐จ๐ง ๐ฐ๐ก๐š๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ ๐œ๐š๐ง ๐๐จ ๐ฏ๐ฌ ๐ก๐จ๐ฐ ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ ๐ฅ๐จ๐จ๐ค๐ฌ. โฃ
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What will probably happen is youโ€™ll be a whole heck of a lot happier, have a whole lot more energy, and build a better relationship with food and your body. And Iโ€™d say thatโ€™s an all around win. โฃ
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๐˜๐˜ช๐˜ฏ๐˜ฅ ๐˜ฃ๐˜ข๐˜ญ๐˜ข๐˜ฏ๐˜ค๐˜ฆ, ๐˜ฆ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ญ๐˜ช๐˜ง๐˜ฆ, ๐˜ฃ๐˜ฆ๐˜ค๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜ช๐˜ฆ๐˜ด๐˜ต & ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ช๐˜ฆ๐˜ด๐˜ต ๐˜ท๐˜ฆ๐˜ณ๐˜ด๐˜ช๐˜ฐ๐˜ฏ ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถโ€ฆ
๐˜ธ๐˜ฉ๐˜ข๐˜ต๐˜ฆ๐˜ท๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฌ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ. ๐Ÿ˜˜
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๐…๐จ๐จ๐ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ž๐ฌ ๐š๐ซ๐ž ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ ๐จ๐ข๐ง๐  ๐ญ๐จ ๐›๐ž ๐ญ๐ก๐ž๐ซ๐ž. โฃ

If youโ€™ve struggled in the past with food, you probably know all too well how much you hope they go away completely, and while yes, itโ€™s totally possible for them to lessen with time, they likely will never disappear completely.โฃ
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For me recently dealing with some extra emotions, anxiety and changes in routine, I definitely found myself starting to slip into old habits. โฃ
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I didnโ€™t expect it, I couldnโ€™t predict it, and instead of judging myself for having them reappear, I chose to embrace the process, slow down and take things one day at a time. โฃ
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I donโ€™t share this to be a negative nelly, but instead because I want you to understand that repairing your relationship with food will be a forever work in progress. โฃ
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๐˜ ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ธ๐˜ช๐˜ฏ๐˜ด & ๐˜จ๐˜ณ๐˜ฆ๐˜ข๐˜ต ๐˜ฅ๐˜ข๐˜บ๐˜ด. โฃ
๐˜‰๐˜ถ๐˜ต ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ข๐˜ญ๐˜ด๐˜ฐ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ด๐˜ฆ๐˜ต๐˜ฃ๐˜ข๐˜ค๐˜ฌ๐˜ด & ๐˜ท๐˜ฆ๐˜ณ๐˜บ ๐˜ฃ๐˜ข๐˜ฅ ๐˜ฅ๐˜ข๐˜บ๐˜ด. โฃ
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We canโ€™t predict what will happen 5 years from now.โฃ
A year from today.โฃ
Even a month from now.โฃ
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๐˜š๐˜ฐ ๐˜ช๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅ ๐˜ฐ๐˜ง ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ ๐˜ฏ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ ๐˜ฃ๐˜ช๐˜ฏ๐˜จ๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜จ๐˜ข๐˜ช๐˜ฏ…โฃ
๐˜–๐˜ณ ๐˜ฏ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ ๐˜ง๐˜ข๐˜ญ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ง๐˜ง ๐˜ต๐˜ณ๐˜ข๐˜ค๐˜ฌ…โฃ
๐˜–๐˜ณ ๐˜ฏ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜จ๐˜ข๐˜ช๐˜ฏโ€ฆ โฃ
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Focus on doing the best you can in the 24 hours in front of you given whatever situation youโ€™re in.โฃ
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Youโ€™ll make mistakes…โฃ
Youโ€™ll learn…โฃ
Youโ€™ll make progress…โฃ
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๐Ž๐ง๐ž ๐ฆ๐ž๐š๐ฅ ๐š๐ญ ๐š ๐ญ๐ข๐ฆ๐ž. ๐Ÿ’•
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