Tag Archives: macro counting

It all comes down to mindset…

๐Ÿ“ธ ๐Œ๐š๐ซ๐œ๐ก ๐Ÿ๐ŸŽ๐Ÿ๐ŸŽ ๐Ÿ“ธ January ๐Ÿ๐ŸŽ๐Ÿ๐Ÿ โฃโฃ
I remember the picture on the left so clearly. โฃโฃ
It was exactly a year ago, and I was in search of spring clothing for an upcoming trip to Punta Cana. โฃโฃ
I felt so uncomfortable in my skin that day, left the store, and texted my best friend that nothing fit right and I felt huge. โฃโฃ
I was working out a lot and making progress. โฃโฃ
I was eating well during the week. โฃโฃ
But I was still struggling with emotional eating on the weekends. โฃโฃ
I was still unhappy with the way I looked. โฃโฃ
I was still battling the emotions that kept me lacking confidence. โฃโฃ
Shortly after, the pandemic hit, and I decided enough was enough. โฃโฃ
I chipped through my weight loss journey slowly and strategically. โฃโฃ
I started eating MORE to avoid the weekend struggles. โฃโฃ
I stopped buying food I knew would trigger me. โฃโฃ
I started keeping myself accountable with daily weigh-ins. โฃโฃ
I started working out LESS but more efficiently. โฃโฃ
I occasionally hear that Iโ€™m too skinny now, or too focused on the way I look, or not living a healthy lifestyle, and I want to remind you that it is really difficult to tell the most important piece of a transformation from a picture. โฃโฃ
๐Œ๐ฒ ๐ฆ๐ข๐ง๐๐ฌ๐ž๐ญ. โฃโฃ
The biggest thing that transformed over the past year was my mindset. โฃโฃ
I was able to regain control of my nutrition. โฃโฃ
I was able to learn and understand what was truly keeping me from making progress. โฃโฃ
I was able to get my body to a place where I felt comfortable and confident so that I could start to address the internal piece. โฃโฃ
And to be fully honest my mindset isnโ€™t where I want it to be just yet. โฃโฃ
But those action steps were the first piece of the puzzle to get me closer to confidence. โฃโฃ
Closer to addressing the underlying struggles of body image. โฃโฃ
Closer to transforming my relationship with food and my body. โฃโฃ
๐…๐จ๐ซ๐ž๐ฏ๐ž๐ซ ๐ญ๐š๐ค๐ข๐ง๐  ๐ข๐ญ ๐จ๐ง๐ž ๐ฌ๐ญ๐ž๐ฉ ๐š๐ญ ๐š ๐ญ๐ข๐ฆ๐ž. โฃโฃ

Weight loss too slow?

๐˜•๐˜ฐ๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ข๐˜ด ๐˜ฒ๐˜ถ๐˜ช๐˜ค๐˜ฌ๐˜ญ๐˜บ ๐˜ข๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ธ๐˜ข๐˜ฏ๐˜ต? โฃ
๐“๐ก๐š๐ญโ€™๐ฌ ๐š๐œ๐ญ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐š ๐ฏ๐ž๐ซ๐ฒ ๐ ๐จ๐จ๐ ๐ญ๐ก๐ข๐ง๐ . โฃ
Because reality is, if you were, youโ€™d probably gain it back pretty quickly. โฃ
In reality a 2-4 lbs loss in a month is a perfect rate for slow & healthy weight loss BUTโ€ฆ โฃ
Thatโ€™s often when Iโ€™ll hear complaints of it not being fast enough… โฃ
Thatโ€™s often when we tend to get frustrated…โฃ
Thatโ€™s often when we give up and overeat…โฃ
Thatโ€™s often when we jump ship to the next latest & greatest diet trend…โฃ
๐ข๐ง๐ฌ๐ญ๐ž๐š๐ ๐ฒ๐จ๐ฎ ๐ฃ๐ฎ๐ฌ๐ญ ๐ง๐ž๐ž๐ ๐ญ๐จ ๐ค๐ž๐ž๐ฉ ๐ ๐จ๐ข๐ง๐ . โฃ
If you lost a pound every week for a year you’d be down 52lbs in a year. โฃ
๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ญ๐˜ฐ๐˜ด๐˜ฆ ๐Ÿป๐Ÿธ ๐˜ญ๐˜ฃ๐˜ด? โฃ
Trust the process. โฃ๐Ÿ’•
Iโ€™m curious…. what do you find yourself getting the most frustrated with on your health & fitness journey?

Meal Prep Monday with some of my Trader Joeโ€™s favorites. ๐Ÿ›

A huge bulk of this was simply prepping some of my favorite frozen staples ahead of time.
And that is one of my biggest tipsโ€ฆ
I used to be so guilty of letting fresh veggies go to waste, sitting on my countertop waiting to be cooked during the week.
Youโ€™ll be ten times more likely to eat your veggies if theyโ€™re easy to grab and go AND you have a plan to make them taste great. Keep it simple, convenient and ready for the week.
โ–ถ๏ธ Frozen turkey burgers cooked on the stove
โ–ถ๏ธ Japanese sweet potatoes (microwaved for 4 minutes & cooked in the air fryer
โ–ถ๏ธ Broccoli Slaw & Mushrooms cooked in a skillet with Braggs Aminos
โ–ถ๏ธ Trader Joeโ€™s Mexican Cauli Rice mixed with a bag of frozen broccoli, frozen Cauli rice, & frozen bell peppers
Whatโ€™s your favorite veggie right now?


๐๐จ๐๐ฒ ๐ˆ๐ฆ๐š๐ ๐žโฃ
Never in a million years did I think a surgery on my elbow would bring up all of these emotions.โฃ
Right before surgery, I had finally felt in a place where I was comfortable and confident in my skin. I had achieved the physical transformation I always wanted, but what I quickly learned was the mental side wasn’t quite there yet.โฃ
Not being able to workout like I wanted to and having to watch some of my muscles disappear and my body transform back a few steps, brought up a huge battle of control, that with full honesty, I am just now beginning to tackle.โฃ
Mental transformations are one of the most powerful pieces we can break through, but because of that they can also be one of the most challenging.โฃ
What I’m learning through all of this is just how much feeling in control plays a role in my anxiety.โฃ
And as I’m diving in more, I’m trying to learn exactly how it all ties to my body image, fear of weight gain, confidence and so much more.โฃ
I don’t really have a solution to all of this, or quite honestly a purpose to this post other than to simply share where my head is at currently.โฃ
My goal is forever transparency and right now I’m working through a lot mentally, but I wanted to share because I know so many are.โฃ
๐˜’๐˜ฆ๐˜ฆ๐˜ฑ ๐˜ด๐˜ฆ๐˜ฆ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ฏ๐˜ด๐˜ธ๐˜ฆ๐˜ณ๐˜ด.โฃ
๐˜’๐˜ฆ๐˜ฆ๐˜ฑ ๐˜ข๐˜ช๐˜ฎ๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ณ ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด.โฃ
๐˜ˆ๐˜ฏ๐˜ฅ ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ ๐˜ฎ๐˜ฐ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ณ๐˜ธ๐˜ข๐˜ณ๐˜ฅ.โฃ
The best transformation you can ever make will be a mental one and I am happy to say I am a work in progress on my way there. โฃ
image (5)

Meal Prep Monday

๐๐ฎ๐Ÿ๐Ÿ๐ž๐ญ ๐’๐ญ๐ฒ๐ฅ๐ž ๐Œ๐ž๐š๐ฅ ๐๐ซ๐ž๐ฉ โฃ
And even more exciting ๐Ÿ˜‚ I finally got an air fryerโ€ฆ What’s your favorite thing to make in there?! Help me out! โฃ๐Ÿ—
I wanted to share one of my favorite hacks for meal prep… stop overcomplicating it.
It doesnโ€™t need to be fancy or elaborate. This whole prep took me under an hour and now I have all of my veggies ready for the week. I can mix and match with seasonings and flavors depending on what Iโ€™m craving each day. โฃ
๐‡๐ž๐ซ๐žโ€™๐ฌ ๐ฐ๐ก๐š๐ญ ๐ˆ ๐ฆ๐š๐๐ž: โฃ
Mexican Cauliflower Rice โฃ
Mushrooms โฃ
Zucchini Noodles โฃ
Sautรฉed Broccoli Slaw & Green Cabbage โฃ
Cauliflower Rice โฃ
Jicama Fries โฃ
Butternut Squash Fries (๐˜š๐˜ฐ๐˜ฑ๐˜ฉ๐˜ช๐˜ฆ ๐Ÿถ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ๐˜ด ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ต๐˜ฐ๐˜ฐ) โฃ
๐—ช๐ก๐š๐ญโ€™๐ฌ ๐จ๐ง ๐ฒ๐จ๐ฎ๐ซ ๐ฆ๐ž๐ง๐ฎ ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ž ๐ฐ๐ž๐ž๐ค?