Tag Archives: no food restrictions

What I wish I knew…

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𝘏𝘦𝘺 𝘨𝘶𝘦𝘴𝘴 𝘸𝘩𝘢𝘵? ⁣

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It doesn’t matter if you eat three meals per day or 5. ⁣

If you eat at night you won’t automatically store that food as fat. ⁣

Carbohydrates can be eaten any time of day. ⁣

Intermittent fasting is not a magical solution to weight loss. ⁣

Neither is keto. ⁣

There is not one perfect macro or calorie prescription for everyone. ⁣

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𝘈𝘯𝘥 𝘨𝘶𝘦𝘴𝘴 𝘸𝘩𝘢𝘵’𝘴 𝘢𝘭𝘴𝘰 𝘵𝘳𝘶𝘦… ⁣

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You will lose weight if you are in a calorie deficit. ⁣

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But it’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 they’re great for your body and your health. ⁣

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The goal of fat loss should be to eat as much as possible while still losing weight. ⁣

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These are all lessons I wish I learned a whole lot sooner on my journey. ⁣

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I tried Paleo. ⁣

I cut out carbs. ⁣

I desperately tried to stop eating by 7pm. ⁣

I ate 6 mini meals a day. ⁣

I fasted until 2pm. ⁣

I counted calories, points, macros, containers. ⁣

I took pills. ⁣

I drank shakes. ⁣

I tried ketones. ⁣

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𝐀𝐧𝐝 𝐠𝐮𝐞𝐬𝐬 𝐰𝐡𝐚𝐭 𝐰𝐨𝐫𝐤𝐞𝐝 𝐛𝐞𝐬𝐭… ⁣

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Become ruthlessly consistent with tracking my food and counting macros. ⁣

Fueling my body with a whole lot of good for me foods. ⁣

Allowing myself the foods I loved. ⁣

And most importantly, removing many of the food rules I always believed to be true. ⁣

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It’s not one perfect solution for everyone but that is what worked for me. ⁣

The only way to know what works for you is to try. And fail. Probably a lot. ⁣

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But promise me this… stop believing in the quick fixes, detoxes, and magic tips. ⁣

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𝘗𝘶𝘵 𝘪𝘯 𝘸𝘰𝘳𝘬, 𝘴𝘭𝘰𝘸𝘭𝘺, 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵𝘭𝘺 𝘢𝘯𝘥 𝘸𝘪𝘵𝘩 𝘱𝘢𝘵𝘪𝘦𝘯𝘤𝘦. ⁣

𝐈𝐭 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐰𝐨𝐫𝐤𝐬. ⁣

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𝟒 𝐓𝐢𝐩𝐬 𝐭𝐨 𝐌𝐚𝐧𝐚𝐠𝐞 𝐀𝐧𝐱𝐢𝐞𝐭𝐲

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I’ve always been incredibly open about the fact that I struggle with anxiety. It’s developed over the years and definitely has its high and lows. ⁣

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These past couple of months it’s been on the increase and this time, I stumbled across one major problem…⁣

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I couldn’t workout like I normally would. ⁣

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For me, one of the ways I’ve always managed my anxiety has been through fitness. Not only does exercising regularly keep it fairly low, it’s also a great tool when it’s at its peak to distract myself. ⁣

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Whether it’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. ⁣

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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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𝟷. 𝘎𝘶𝘪𝘥𝘦𝘥 𝘮𝘦𝘥𝘪𝘵𝘢𝘵𝘪𝘰𝘯𝘴 𝘢𝘯𝘥 𝘱𝘰𝘥𝘤𝘢𝘴𝘵𝘴. Seriously. I used to insist upon the fact that I didn’t meditate. Go figure, it has been the magical thing to help me fall asleep every night. I’ve been using spotify and our online workout library as resources for some great ones. ⁣

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𝟸. 𝘊𝘢𝘭𝘭𝘪𝘯𝘨 𝘢 𝘧𝘳𝘪𝘦𝘯𝘥, 𝘮𝘺 𝘴𝘪𝘴𝘵𝘦𝘳, 𝘰𝘳 𝘮𝘺 𝘮𝘰𝘮. Actually owning up to the fact that I’m struggling, or simply hearing more about their day and updates has been helping a ton. ⁣

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𝟹. 𝘚𝘶𝘳𝘳𝘰𝘶𝘯𝘥𝘪𝘯𝘨 𝘮𝘺𝘴𝘦𝘭𝘧 𝘸𝘪𝘵𝘩 𝘱𝘦𝘰𝘱𝘭𝘦. Yes I am the biggest introvert on the planet, but I’m also learning that I do a whole lot better when I’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. ⁣

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𝟺. 𝘛𝘩𝘦 𝟻-𝟺-𝟹-𝟸-𝟷 𝘮𝘦𝘵𝘩𝘰𝘥. I literally stop what I’m doing, breathe and focus on 5 things I can see, ⁣

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. ⁣

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While these aren’t perfect solutions, they’ve been so helpful in keeping me grounded while things have been a bit out of normalcy. If you struggle with anxiety, I hope they’ll be helpful to you, and please know I am always here if you need a listening ear. ⁣

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𝐃𝐨 𝐲𝐨𝐮 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐞 𝐰𝐢𝐭𝐡 𝐚𝐧𝐱𝐢𝐞𝐭𝐲? 𝐀𝐧𝐲𝐭𝐡𝐢𝐧𝐠 𝐭𝐡𝐚𝐭 𝐡𝐞𝐥𝐩𝐬 𝐲𝐨𝐮 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥𝐥𝐲 𝐜𝐨𝐦𝐛𝐚𝐭 𝐢𝐭?

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𝗪𝐞’𝐫𝐞 𝐁𝐚𝐜𝐤 🙌 ⁣

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So grateful to be back in the gym and back to some workouts. I’ll be modifying a bunch and taking it very slow & smart so I heal properly but I’ve never been so excited to do an air squat. ⁣
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This has also been a great reminder that fitness looks different for everyone and different things work for different people. ⁣
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As I sat on a machine to do a seated leg extension, something I never thought I’d be doing again, I realized just how grateful I am for all of the options we’ve got to get people moving. ⁣
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A workout doesn’t have to end drenched in sweat to be effective. ⁣
A workout doesn’t have to burn a ton of calories to be effective.⁣
A workout doesn’t have to mean holding a weight, a barbell, running for hours, or stepping in a gym to be effective. ⁣
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So if you are working on you, I applaud you. ⁣
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𝘓𝘪𝘧𝘵𝘪𝘯𝘨 𝘸𝘦𝘪𝘨𝘩𝘵𝘴. ⁣
𝘋𝘰𝘪𝘯𝘨 𝘺𝘰𝘨𝘢. ⁣
𝘚𝘩𝘢𝘬𝘪𝘯𝘨 𝘪𝘵 𝘢𝘵 𝘡𝘶𝘮𝘣𝘢. ⁣
𝘞𝘢𝘭𝘬𝘪𝘯𝘨 𝘰𝘶𝘵𝘴𝘪𝘥𝘦.⁣
𝘗𝘶𝘴𝘩𝘪𝘯𝘨 𝘪𝘵 𝘢𝘵 𝘊𝘳𝘰𝘴𝘴𝘍𝘪𝘵. ⁣
𝘗𝘢𝘳𝘬𝘪𝘯𝘨 𝘧𝘶𝘳𝘵𝘩𝘦𝘳 𝘢𝘸𝘢𝘺 𝘢𝘯𝘥 𝘵𝘢𝘬𝘪𝘯𝘨 𝘵𝘩𝘦 𝘴𝘵𝘢𝘪𝘳𝘴. ⁣
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You have my respect. ⁣
We’re in this together. ⁣
Props to you.

𝐀𝐫𝐞 𝐭𝐡𝐨𝐬𝐞 𝐥𝐚𝐬𝐭 𝟓𝐥𝐛𝐬 𝐰𝐨𝐫𝐭𝐡 𝐢𝐭 𝐭𝐨 𝐲𝐨𝐮?⁣

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⁣I see so many people fighting, sacrificing & getting frustrated with losing those last 5 lbs. ⁣

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And by all means, if you want to dial it in and go for it, I’ll 100% support you, but here’s a couple things to keep in mind…⁣

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𝐓𝐡𝐨𝐬𝐞 𝐥𝐚𝐬𝐭 𝟓𝐥𝐛𝐬 𝐚𝐫𝐞 𝐮𝐬𝐮𝐚𝐥𝐥𝐲 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭 𝐝𝐢𝐟𝐟𝐢𝐜𝐮𝐥𝐭 𝐩𝐚𝐫𝐭 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬 𝐣𝐨𝐮𝐫𝐧𝐞𝐲. ⁣

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𝘠𝘰𝘶’𝘭𝘭 𝘱𝘳𝘰𝘣𝘢𝘣𝘭𝘺 𝘣𝘦 𝘱𝘳𝘦𝘵𝘵𝘺 𝘩𝘶𝘯𝘨𝘳𝘺 ⁣

𝘠𝘰𝘶’𝘳𝘦 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘣𝘦 𝘷𝘦𝘳𝘺 𝘴𝘵𝘳𝘪𝘤𝘵 𝘺𝘰𝘶𝘳 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 ⁣

𝘠𝘰𝘶 𝘷𝘦𝘳𝘺 𝘭𝘪𝘬𝘦𝘭𝘺 𝘸𝘪𝘭𝘭 𝘴𝘵𝘢𝘳𝘵 𝘵𝘰 𝘭𝘰𝘴𝘦 𝘢 𝘭𝘪𝘵𝘵𝘭𝘦 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩⁣

𝘠𝘰𝘶 𝘮𝘢𝘺 𝘯𝘰𝘵 𝘴𝘭𝘦𝘦𝘱 𝘲𝘶𝘪𝘵𝘦 𝘢𝘴 𝘸𝘦𝘭𝘭 ⁣

𝘠𝘰𝘶 𝘸𝘪𝘭𝘭 𝘱𝘳𝘰𝘣𝘢𝘣𝘭𝘺 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘴𝘢𝘤𝘳𝘪𝘧𝘪𝘤𝘦 𝘴𝘰𝘮𝘦 𝘴𝘰𝘤𝘪𝘢𝘭 𝘦𝘷𝘦𝘯𝘵𝘴 & 𝘧𝘰𝘰𝘥𝘴 𝘺𝘰𝘶 𝘭𝘰𝘷𝘦 ⁣

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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?⁣

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What if instead you decide to focus on getting stronger, getting faster, & finding a bit more balance with food. ⁣

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𝗪𝐡𝐚𝐭 𝐢𝐟 𝐢𝐧𝐬𝐭𝐞𝐚𝐝 𝐲𝐨𝐮 𝐬𝐡𝐢𝐟𝐭 𝐲𝐨𝐮𝐫 𝐦𝐢𝐧𝐝𝐬𝐞𝐭 𝐭𝐨 𝐟𝐨𝐜𝐮𝐬𝐢𝐧𝐠 𝐨𝐧 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐜𝐚𝐧 𝐝𝐨 𝐯𝐬 𝐡𝐨𝐰 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐥𝐨𝐨𝐤𝐬. ⁣

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What will probably happen is you’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 I’d say that’s an all around win. ⁣

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𝘍𝘪𝘯𝘥 𝘣𝘢𝘭𝘢𝘯𝘤𝘦, 𝘦𝘯𝘫𝘰𝘺 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦, 𝘣𝘦𝘤𝘰𝘮𝘦 𝘵𝘩𝘦 𝘩𝘦𝘢𝘭𝘵𝘩𝘪𝘦𝘴𝘵 & 𝘩𝘢𝘱𝘱𝘪𝘦𝘴𝘵 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘺𝘰𝘶…

𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘵𝘩𝘢𝘵 𝘭𝘰𝘰𝘬𝘴 𝘭𝘪𝘬𝘦 𝘧𝘰𝘳 𝘺𝘰𝘶.

𝐅𝐨𝐨𝐝 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐞𝐬 𝐚𝐫𝐞 𝐚𝐥𝐰𝐚𝐲𝐬 𝐠𝐨𝐢𝐧𝐠 𝐭𝐨 𝐛𝐞 𝐭𝐡𝐞𝐫𝐞. ⁣

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If you’ve struggled in the past with food, you probably know all too well how much you hope they go away completely, and while yes, it’s totally possible for them to lessen with time, they likely will never disappear completely.⁣

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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. ⁣

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I didn’t expect it, I couldn’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. ⁣

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I don’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. ⁣

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𝘠𝘰𝘶’𝘳𝘦 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘩𝘢𝘷𝘦 𝘸𝘪𝘯𝘴 & 𝘨𝘳𝘦𝘢𝘵 𝘥𝘢𝘺𝘴. ⁣

𝘉𝘶𝘵 𝘺𝘰𝘶’𝘳𝘦 𝘢𝘭𝘴𝘰 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘩𝘢𝘷𝘦 𝘴𝘦𝘵𝘣𝘢𝘤𝘬𝘴 & 𝘷𝘦𝘳𝘺 𝘣𝘢𝘥 𝘥𝘢𝘺𝘴. ⁣

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We can’t predict what will happen 5 years from now.⁣

A year from today.⁣

Even a month from now.⁣

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𝘚𝘰 𝘪𝘯𝘴𝘵𝘦𝘢𝘥 𝘰𝘧 𝘧𝘰𝘤𝘶𝘴𝘪𝘯𝘨 𝘰𝘯 𝘯𝘦𝘷𝘦𝘳 𝘣𝘪𝘯𝘨𝘪𝘯𝘨 𝘢𝘨𝘢𝘪𝘯…⁣

𝘖𝘳 𝘯𝘦𝘷𝘦𝘳 𝘧𝘢𝘭𝘭𝘪𝘯𝘨 𝘰𝘧𝘧 𝘵𝘳𝘢𝘤𝘬…⁣

𝘖𝘳 𝘯𝘦𝘷𝘦𝘳 𝘥𝘪𝘦𝘵𝘪𝘯𝘨 𝘢𝘨𝘢𝘪𝘯… ⁣

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Focus on doing the best you can in the 24 hours in front of you given whatever situation you’re in.⁣

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You’ll make mistakes…⁣

You’ll learn…⁣

You’ll make progress…⁣

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𝐎𝐧𝐞 𝐦𝐞𝐚𝐥 𝐚𝐭 𝐚 𝐭𝐢𝐦𝐞.