Tag Archives: macro counting

Happy New Year

๐…๐‘๐„๐’๐‡ ๐’๐“๐€๐‘๐“ โฃ
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๐˜ ๐˜ฆ๐˜ข๐˜ณ๐˜ญ๐˜บ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜•๐˜ฆ๐˜ธ๐˜ด ๐˜ ๐˜ฆ๐˜ข๐˜ณ’๐˜ด ๐˜จ๐˜ฐ๐˜ข๐˜ญ๐˜ด ๐˜ฅ๐˜ฐ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ณ๐˜ฆ๐˜ญ๐˜ข๐˜ต๐˜ฆ๐˜ฅ. โฃ
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In fact, setting goals that are non weight-related may be the very key to seeing changes in your body. โฃ
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๐’๐จ๐ฆ๐ž ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ญ๐จ ๐œ๐จ๐ง๐ฌ๐ข๐๐ž๐ซ: โฃ
Getting your first pull up or push up on your toes โฃ
Hitting a new strength PR โฃ
Focusing on mindset, journaling, & therapy โฃ
Doing more yoga โฃ
Creating a better sleep routine โฃ
Walking more โฃ
Drinking more water โฃ
Eating veggies at 2 out of your 3 meals a day โฃ
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๐…๐จ๐œ๐ฎ๐ฌ ๐จ๐ง ๐ฅ๐ข๐ฏ๐ข๐ง๐  ๐š ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐ฅ๐ข๐Ÿ๐ž. โฃ
Focus on creating sustainable habits that will last all year. โฃ
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The changes to your body will come. Stay patient, take care of you, & trust the process. โฃ
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๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜ณ๐˜ฆ ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ท๐˜ฆ ๐˜ฅ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ข๐˜ด๐˜ต ๐˜ต๐˜ฐ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ ๐˜ช๐˜ฎ๐˜ฑ๐˜ณ๐˜ฐ๐˜ท๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ญ๐˜ช๐˜ง๐˜ฆ๐˜ด๐˜ต๐˜บ๐˜ญ๐˜ฆ? โฃ
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What is healthy?

๐˜๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ช๐˜ด ๐˜ฏ๐˜ฐ๐˜ต ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ฌ๐˜ช๐˜ญ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ข ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต. โฃ
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As I navigate through my own current health issues, Iโ€™ve been chatting with more and more of you who are struggling with an injury as well. โฃ
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And as a fitness crazy, I too need this reminder a lot. โฃ
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๐…๐ข๐ญ๐ง๐ž๐ฌ๐ฌ ๐œ๐š๐ง ๐›๐ž ๐š ๐ ๐ซ๐ž๐š๐ญ ๐ญ๐ก๐ข๐ง๐  ๐Ÿ๐จ๐ซ ๐จ๐ฎ๐ซ ๐ก๐ž๐š๐ฅ๐ญ๐ก. โฃ
๐˜๐˜ต ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ๐˜ด ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฉ๐˜ฆ๐˜ข๐˜ณ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ญ๐˜ถ๐˜ฏ๐˜จ๐˜ด ๐˜ง๐˜ถ๐˜ฏ๐˜ค๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ฆ๐˜ญ๐˜ญ. โฃ
๐˜๐˜ต ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ๐˜ด ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฎ๐˜ถ๐˜ด๐˜ค๐˜ญ๐˜ฆ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฃ๐˜ฐ๐˜ฏ๐˜ฆ๐˜ด ๐˜ด๐˜ต๐˜ณ๐˜ฐ๐˜ฏ๐˜จ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ. โฃ
๐˜๐˜ต ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ๐˜ด ๐˜ถ๐˜ด ๐˜ข๐˜ต ๐˜ข ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต. โฃ
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๐˜ˆ๐˜ฏ๐˜ฅ ๐˜ฎ๐˜ฐ๐˜ด๐˜ต ๐˜ช๐˜ฎ๐˜ฑ๐˜ฐ๐˜ณ๐˜ต๐˜ข๐˜ฏ๐˜ต๐˜ญ๐˜บ, ๐˜ ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ง๐˜ฐ๐˜ณ ๐˜ฎ๐˜ฆ, ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ๐˜ด ๐˜ถ๐˜ด ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ด๐˜ข๐˜ฏ๐˜ฆ. โฃ
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But I also want you to remember that sometimes fitness can do more harm than good to our bodies. โฃ
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Sometimes itโ€™s healthier to let your body rest and recover. โฃ
Sometimes itโ€™s healthier to dial back the intensity. โฃ
Sometimes itโ€™s healthier to take a break. โฃ
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๐˜๐จ๐ฎ ๐๐จ๐งโ€™๐ญ ๐ก๐š๐ฏ๐ž ๐ญ๐จ ๐›๐ž ๐ฌ๐จ๐ซ๐ž ๐š๐Ÿ๐ญ๐ž๐ซ ๐ž๐ฏ๐ž๐ซ๐ฒ ๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ.โฃ
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๐˜๐จ๐ฎ ๐๐จ๐งโ€™๐ญ ๐ก๐š๐ฏ๐ž ๐ญ๐จ ๐›๐ž ๐œ๐จ๐ฏ๐ž๐ซ๐ž๐ ๐ข๐ง ๐ฌ๐ฐ๐ž๐š๐ญ ๐ž๐ฏ๐ž๐ซ๐ฒ ๐ญ๐ข๐ฆ๐ž ๐ฒ๐จ๐ฎ ๐ก๐ข๐ญ ๐ญ๐ก๐ž ๐ ๐ฒ๐ฆ. โฃ
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And as much as you know I love my burpees, you donโ€™t need to do 1000’s of burpees to see the health benefits & results from exercise. โฃ
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Remember that healthy looks different for everyone and for each phase youโ€™re in that may change and progress with time. โฃ
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Embrace it. โฃ
๐“๐š๐ค๐ž ๐œ๐š๐ซ๐ž ๐จ๐Ÿ ๐ฒ๐จ๐ฎ. โฃ
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Eggs with a Twist

Sweet Eggs!!!
Donโ€™t knock it till you try it!
Reminds me of French Toast!
Mix together:
3 servings liquid egg whites
1 tsp baking powder
4 grams coconut flour
Cinnamon & Vanilla extract
Cook like an omelet and top with PB2!
Do you like sweet eggs?!
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Stir Fry in Minutes

๐Ÿฒย Low Calorie Stir Fry!ย ๐Ÿฒ
This was so easy! Tossed a steam fresh bag of stir fry veggies in the microwave and cooked up some shirataki noodles in a skillet with Bragg liquid aminos (soy sauce substitute).
Mixed in the veggies and served up with an egg for some added protein. So easy!! Who’s tried the shirataki noodles? They’re low calorie and take on the taste of whatever you cook them with so I love them!!
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How to Manage the Weekends

๐˜ˆ๐˜ณ๐˜ฆ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ฆ๐˜ฏ๐˜ฅ๐˜ด ๐˜ต๐˜ฉ๐˜ณ๐˜ฐ๐˜ธ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฐ๐˜ง๐˜ง? โฃ
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For years I held myself back on journey simply because of my weekends. โฃ
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I would do amazing Monday through Thursday-ish then the weekend would hit and Iโ€™d cut myself some slack. โฃ
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I have a cheat meal. โฃ
Iโ€™d stop tracking. โฃ
Iโ€™d buy foods I usually didnโ€™t (which often resulted in eating them all). โฃ
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And then I would wonder why I wasnโ€™t seeing the progress I was working so hard for. โฃ
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๐“๐ก๐ž ๐ซ๐ž๐š๐ฅ๐ข๐ญ๐ฒ ๐ข๐ฌ ๐ฐ๐ž๐ž๐ค๐ž๐ง๐๐ฌ ๐ฆ๐š๐ค๐ž ๐ฎ๐ฉ ๐Ÿ’๐Ÿ% ๐จ๐Ÿ ๐จ๐ฎ๐ซ ๐ฐ๐ž๐ž๐ค. โฃ
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For every weekend you have off track you are holding yourself back. โฃ
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BUT there is some good news. I am all about teaching my ladies sustainable long term habits, and one of the things we work on is a FLEXIBLE approach to the weekends. It doesnโ€™t have to be perfect at all, just better. โฃ
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While Iโ€™m sure youโ€™ve heard a lot of the typical tips like drinking water, getting in activity, planning ahead, etcโ€ฆ I wanted to share some of my personal, more flexible hacks for staying on track and avoiding the weekend binges: โฃ
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1๏ธโƒฃ ๐˜š๐˜ฆ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ช๐˜ฏ๐˜ต๐˜ฆ๐˜ฏ๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ง๐˜ฐ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ฆ๐˜ฏ๐˜ฅ ๐˜ข๐˜ฏ๐˜ฅ ๐˜จ๐˜ช๐˜ท๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ๐˜ด ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ฐ๐˜ข๐˜ญ๐˜ด. This may mean journaling before and after your weekend, putting visual written reminders of your goals in places youโ€™ll see throughout the weekend, or even setting intentions like a 2 drink maximum for your Saturday night out.โฃ
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2๏ธโƒฃ ๐˜›๐˜ณ๐˜ข๐˜ค๐˜ฌ ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ๐˜บ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ. If you are logging your food or tracking your macros, continue to do so on the weekend, even if itโ€™s not perfect and EVEN if you go overboard. Continue to track and youโ€™ll not only hold yourself accountable, but also Be AWARE of how quickly your choices may be adding up. โฃ
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3๏ธโƒฃ ๐˜Š๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ ๐˜ค๐˜บ๐˜ค๐˜ญ๐˜ช๐˜ฏ๐˜จ. I am a huge fan of calorie cycling on the weekends in particular. Give yourself a controlled 1 or 2 higher calorie days on the weekends to give yourself a bit more wiggle room and flexibility. So long as your weekly calorie intake is averaging in a deficit, those higher days will even out. โฃ
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4๏ธโƒฃ ๐˜๐˜ง ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ต๐˜ณ๐˜ข๐˜ค๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฎ๐˜ข๐˜ค๐˜ณ๐˜ฐ๐˜ด ๐˜จ๐˜ช๐˜ท๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ข ๐˜ฅ๐˜ข๐˜บ ๐˜ต๐˜ฐ ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ธ๐˜ฐ๐˜ณ๐˜ณ๐˜บ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ๐˜ข๐˜ญ๐˜ญ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฅ๐˜ฐ๐˜ฏโ€™๐˜ต ๐˜ด๐˜ต๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ข๐˜ค๐˜ณ๐˜ฐ๐˜ด. If you have one day lower in protein and higher on carbs, you likely wonโ€™t do any damage, and youโ€™ll be a little saner for it. โฃ
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๐‡๐ž๐ฅ๐ฉ๐Ÿ๐ฎ๐ฅ?! ๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ž ๐จ๐ง ๐ฐ๐ž๐ž๐ค๐ž๐ง๐๐ฌ? ๐€๐ง๐ฒ๐ญ๐ก๐ข๐ง๐  ๐ฌ๐ฉ๐ž๐œ๐ข๐Ÿ๐ข๐œ ๐ญ๐ก๐š๐ญ ๐ฐ๐จ๐ซ๐ค๐ฌ ๐Ÿ๐จ๐ซ ๐ฒ๐จ๐ฎ? โฃ
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