Tag Archives: Thoughts beachbody coach who does crossfit

๐„๐ฆ๐›๐ซ๐š๐œ๐ž ๐ญ๐ก๐ข๐ฌ ๐ฌ๐ž๐š๐ฌ๐จ๐ง ๐จ๐Ÿ ๐ฅ๐ข๐Ÿ๐ž ๐Ÿ๐จ๐ซ ๐ข๐ญ ๐ข๐ฌ ๐ฃ๐ฎ๐ฌ๐ญ ๐ญ๐ก๐š๐ญ, ๐š ๐ฌ๐ž๐š๐ฌ๐จ๐ง.

๐˜›๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ข๐˜ณ๐˜ฆ ๐˜ฅ๐˜ช๐˜ง๐˜ง๐˜ฆ๐˜ณ๐˜ฆ๐˜ฏ๐˜ต ๐˜ณ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฏ๐˜ฐ๐˜ธ. โฃ
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I keep seeing one of two things being shared: โฃ
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Posts telling you to love yourself, embrace weight gain and stay far away from diets…โฃ
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๐Ž๐‘ โฃ
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Tough love posts that you now have no excuses, more time and can go all in on your health and fitnessโ€ฆ โฃ
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Hereโ€™s my two cents: I donโ€™t really like either approach. โฃ
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๐๐ž๐œ๐š๐ฎ๐ฌ๐ž ๐ˆ ๐ญ๐ก๐ข๐ง๐ค ๐ข๐ญโ€™๐ฌ ๐๐ข๐Ÿ๐Ÿ๐ž๐ซ๐ž๐ง๐ญ ๐Ÿ๐จ๐ซ ๐ž๐ฏ๐ž๐ซ๐ฒ๐จ๐ง๐ž. โฃ
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For some itโ€™s going to be healthiest and best for them to ease up on the โ€œfood rulesโ€, practice self love and self care, and maybe embrace a little bit of weight gain. Much like the girl on the left was doing during a time when mental health needed to be my number one priority, and I was focused on repairing my relationship with food & my body. โฃ
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For others the best thing they can do right now is focus on taking care of their bodies, fueling well with proper nutrition, and moving as much as possible. Much like myself right now, since I have healed my relationship with my body and have learned how to best cope with my anxiety. โฃ
๐˜•๐˜ฆ๐˜ช๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ช๐˜ด ๐˜ธ๐˜ณ๐˜ฐ๐˜ฏ๐˜จ. ๐˜ˆ๐˜ฏ๐˜ฅ ๐˜ฏ๐˜ฆ๐˜ช๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ช๐˜ด ๐˜ฏ๐˜ฆ๐˜ค๐˜ฆ๐˜ด๐˜ด๐˜ข๐˜ณ๐˜ช๐˜ญ๐˜บ ๐˜ณ๐˜ช๐˜จ๐˜ฉ๐˜ต. โฃ
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๐’๐จ ๐ฐ๐ก๐š๐ญ ๐ข๐ฌ? โฃ
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Trying your best to tune in to what you personally need to do right now. โฃ
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Removing the judgement on others for how they are or are not handling things. โฃ
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Focusing on being kinder to yourself, doing the best you can one day at a time, and removing the guilt on however things are turning out. โฃ
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There is a lot we canโ€™t control right now, but there is also a lot we can. โฃ
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Focus on taking care of YOU the best you possibly can right now. โฃ
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That includes mental, emotional AND physical health. โฃ
& be KIND to you no matter what season you’re in. โฃ
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๐ˆ ๐ฉ๐ซ๐จ๐ฆ๐ข๐ฌ๐ž ๐ฒ๐จ๐ฎ’๐ซ๐ž ๐๐จ๐ข๐ง๐  ๐ฃ๐ฎ๐ฌ๐ญ ๐Ÿ๐ข๐ง๐ž.โฃ

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๐ˆ ๐ค๐ง๐จ๐ฐ ๐ˆ ๐ฌ๐ก๐จ๐ฎ๐ฅ๐ ๐›๐ฎ๐ญ ๐ˆ ๐ฃ๐ฎ๐ฌ๐ญ ๐๐จ๐งโ€™๐ญ ๐ฐ๐š๐ง๐ญ ๐ญ๐จโ€ฆ โฃ

๐˜ˆ๐˜ฏ๐˜บ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฆ๐˜ญ๐˜ด๐˜ฆ ๐˜ด๐˜ข๐˜บ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ต๐˜ฐ ๐˜ต๐˜ฉ๐˜ฆ๐˜ฎ๐˜ด๐˜ฆ๐˜ญ๐˜ท๐˜ฆ๐˜ด ๐˜ข ๐˜ญ๐˜ฐ๐˜ต ๐˜ญ๐˜ข๐˜ต๐˜ฆ๐˜ญ๐˜บ? โฃ
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Truth is every day around 5pm I know I need to start my workout but I get a twinge of dread. โฃ
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Whether itโ€™s that Iโ€™m freezing and not wanting to workout in my garage. โฃ
That Iโ€™m tired from not sleeping AT ALL (๐˜ฒ๐˜ถ๐˜ข๐˜ณ๐˜ข๐˜ฏ๐˜ต๐˜ช๐˜ฏ๐˜ฆ ๐˜ช๐˜ฏ๐˜ด๐˜ฐ๐˜ฎ๐˜ฏ๐˜ช๐˜ข ๐˜ข๐˜ฏ๐˜บ๐˜ฐ๐˜ฏ๐˜ฆ?). โฃ
Sometimes itโ€™s that Iโ€™m sad, depressed, anxious or any combo of the three. โฃ
Or a lot of times itโ€™s simply that Iโ€™m missing my gym and not wanting to workout alone.โฃ
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But I head out and do it anyway. โฃ
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๐๐ž๐œ๐š๐ฎ๐ฌ๐ž ๐ˆ ๐Š๐๐Ž๐—ช ๐ข๐ญ ๐ฐ๐ข๐ฅ๐ฅ ๐ค๐ž๐ž๐ฉ ๐ฆ๐ž ๐ฌ๐š๐ง๐ž. โฃ
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Because of this, I wanted to share some things that are working to get me moving EVEN when itโ€™s the last thing I want to do. โฃ
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1๏ธโƒฃย I have a set time and schedule that I follow and plan my workouts ahead of time. This way I have a consistent routine and plan in place so thereโ€™s less chance of guesswork & excuses (even better if itโ€™s similar to your normal routine when youโ€™re not staying at home). โฃ
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2๏ธโƒฃย ACCOUNTABILITY. This is huge right now. Whether itโ€™s facetiming or zooming during your workout with friends, streaming a live class, or checking in with coach/friend or workout buddy after or before your workout, having a reliable community is going to be key right now. โฃ
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3๏ธโƒฃย Switch things up. Try to do a variety of workouts and find things you love instead of the same things each day. If youโ€™re more likely to smile your way through Zumba than crushing yourself on a run, do that right now. Itโ€™s all about finding things you love and that feel fun. โฃ
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๐˜š๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ฎ๐˜บ ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ๐˜ด: ALL the material thingsโ€ฆ A good playlist, drinking a pre workout, new workout clothes, whatever will make you more excited about your workouts. If itโ€™s going to get you MOVING right do it. โฃ
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๐˜ž๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ ๐˜ณ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฏ๐˜ฐ๐˜ธ? ๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜จ๐˜ฆ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต๐˜ด ๐˜ช๐˜ฏ?ย 

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A Little Hope

๐˜š๐˜ฉ๐˜ข๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ต๐˜ฐ ๐˜ฉ๐˜ฐ๐˜ฑ๐˜ฆ๐˜ง๐˜ถ๐˜ญ๐˜ญ๐˜บ ๐˜จ๐˜ช๐˜ท๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข ๐˜ญ๐˜ช๐˜ต๐˜ต๐˜ญ๐˜ฆ ๐˜ฉ๐˜ฐ๐˜ฑ๐˜ฆโ€ฆ โฃโฃโฃ
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The girl on the left was me exactly 2 years ago to the day. I had just driven to North Carolina for a month with hopes of moving there for the long term. โฃโฃโฃ
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Instead of the happy fresh start I was hoping, I experienced depression worse than I ever had. โฃโฃโฃ
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I had all the time in the world. All the new opportunities. Fresh sunshine and warmer weather. โฃ
But I couldnโ€™t get myself to workout. โฃโฃโฃ
I lacked any sense of control with my eating. โฃโฃโฃ
I would burst into tears while walking Sophie for absolutely no reason. โฃโฃโฃ
I didnโ€™t know a soul and felt 100% alone. โฃโฃโฃ
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Fast forward to today and I am back where I belong in Massachusetts. When I first found out we would have to stay home for at least a month, my first reaction was panic. What if I went back to that place? Would I be stuck all alone with Sophie again, crying on our daily walks, miserable in my body, and out of control with my actions? โฃโฃโฃ
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๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜ฎ๐˜บ ๐˜ฅ๐˜ฆ๐˜ฑ๐˜ณ๐˜ฆ๐˜ด๐˜ด๐˜ช๐˜ฐ๐˜ฏ ๐˜ค๐˜ข๐˜ฎ๐˜ฆ ๐˜ฃ๐˜ข๐˜ค๐˜ฌ? โฃโฃโฃ
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So farโ€ฆ it hasnโ€™t. โฃโฃโฃ
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And yes I still have my days, my tears, and sadness, and it very well may come back with time, but for the most part Iโ€™ve been able to stay in control. โฃโฃโฃ
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๐—ช๐ก๐ฒ ๐š๐ฆ ๐ˆ ๐ฌ๐ก๐š๐ซ๐ข๐ง๐  ๐ญ๐ก๐ข๐ฌ? โฃโฃโฃ
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Because I want you to know that even if you have crippling sadness every single day, or donโ€™t think you can take it anymore, you can lean in. โฃ
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Reach out to people (๐˜ต๐˜ฉ๐˜ฆ๐˜บโ€™๐˜ณ๐˜ฆ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ๐˜ญ๐˜บ ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ข๐˜ฎ๐˜ฆ ๐˜ข๐˜ด ๐˜บ๐˜ฐ๐˜ถ) โฃโฃโฃ
Take things one day at a time. โฃโฃโฃ
Listen to your body. โฃโฃโฃ
Forgive yourself. โฃโฃโฃ
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If youโ€™re eating too much, eating too little, not working out at all, working out too much, crying on the regular, actually doing okay, itโ€™s all okay. โฃโฃโฃ
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๐˜๐จ๐ฎ ๐š๐ซ๐ž ๐œ๐จ๐ฉ๐ข๐ง๐ . โฃโฃโฃ
And once you cope with this, the next thing you tackle is going to be that much easier. โฃโฃโฃ
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Luckily that girl in North Carolina learned a whole lot about herself during a time that felt like it would never end, and it did, and she grew back stronger. โฃโฃโฃ
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๐๐ซ๐จ๐ญ๐ž๐œ๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐ž๐š๐œ๐ž ๐š๐ง๐ ๐ค๐ง๐จ๐ฐ ๐ญ๐ก๐š๐ญ ๐ญ๐ก๐ข๐ฌ ๐ญ๐จ๐จ ๐ฐ๐ข๐ฅ๐ฅ ๐ฉ๐š๐ฌ๐ฌ. โฃโฃโฃ๐Ÿค
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If youโ€™re trying to lose weight right now thatโ€™s cool. โฃ
If youโ€™re eating a bit more than normal right now thatโ€™s cool. โฃ
If youโ€™re not moving as much as youโ€™d like thatโ€™s cool. โฃ
If youโ€™re exercising for hours to ease your anxiety thatโ€™s cool. โฃ
If youโ€™re gaining a bit of weight thatโ€™s cool. โฃ
If youโ€™re living in yoga pants thatโ€™s cool. โฃ
If youโ€™re dressing up every day in jeans thatโ€™s cool. โฃ
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Know whatโ€™s not coolโ€ฆ making someone feel uncomfortable or shamed for how theyโ€™re choosing to cope right now. You do you boo and take care of you. โฃ
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Weโ€™re in this together.ย ๐Ÿ’›

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7 TIPS TO STAY SANE AROUND FOOD โฃ โฃ

91110055_2385486718218453_7839049535564283904_n๐ˆ๐Ÿ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐จ๐ง ๐ญ๐ก๐ž ๐ช๐ฎ๐ข๐œ๐ค ๐Ÿ๐ข๐ฑ ๐ญ๐ซ๐š๐ข๐ง ๐ข๐ญโ€™๐ฌ ๐ญ๐ข๐ฆ๐ž ๐ญ๐จ ๐ ๐ž๐ญ ๐จ๐Ÿ๐Ÿ ๐จ๐Ÿ ๐ข๐ญ.ย ๐Ÿš†โฃ
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I 100% get that youโ€™re likely in survival mode right now. โฃ
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The thought of having to restrict, cut out food groups, or go hungry likely feels impossible to do right now. โฃ
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Or if youโ€™re anything like me 3 years ago, youโ€™ve maybe jumped on the overeat/restrict cycle thanks to emotional eating and 24/7 access to your kitchen. โฃ
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๐˜‰๐˜ถ๐˜ต ๐˜ ๐˜ธ๐˜ข๐˜ฏ๐˜ต ๐˜ต๐˜ฐ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ, ๐˜ช๐˜ตโ€™๐˜ด ๐˜ด๐˜ฐ ๐˜ช๐˜ฎ๐˜ฑ๐˜ฐ๐˜ณ๐˜ต๐˜ข๐˜ฏ๐˜ต ๐˜ต๐˜ฐ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ธ๐˜ฆ๐˜ญ๐˜ญ ๐˜ง๐˜ถ๐˜ฆ๐˜ญ๐˜ฆ๐˜ฅ. โฃ
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Small sustainable steps are going to be the key to not postponing your Summer 2020 body to 2021ย ๐Ÿ˜œย โฃ
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๐‡๐ž๐ซ๐ž ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐ญ๐ข๐ฉ๐ฌ ๐ญ๐ก๐š๐ญ ๐ก๐š๐ฏ๐ž ๐›๐ž๐ž๐ง ๐ก๐ž๐ฅ๐ฉ๐ข๐ง๐  ๐ฆ๐ž ๐ฌ๐ญ๐š๐ฒ ๐จ๐ง ๐ญ๐ซ๐š๐œ๐ค: โฃ
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1๏ธโƒฃHave a daily calorie/macro/portion goal and TRACK to be sure you are sticking to it. โฃ
2๏ธโƒฃPre-plan your meals. Have an idea of HOW youโ€™re going to hit your calories or portions for the day and prep accordingly.
3๏ธโƒฃWater. Aim for ยฝ your bodyweight in ounces a day to be sure youโ€™re genuinely hungry and not just thirsty. โฃ
4๏ธโƒฃStay BUSY. Get extra work done, start a new project, and stay out of the kitchen. โฃ
5๏ธโƒฃBe sure youโ€™re eating ENOUGH. The more you restrict, the hungrier youโ€™ll feel, and the more likely youโ€™ll be to snack and fall off track. โฃ
6๏ธโƒฃPortion control and eat without distractions. No more munching from the bag. Portion out a serving, put it on a plate, and try to eat without distractions. โฃ
7๏ธโƒฃFollow a schedule and find structure. Eat breakfast at your normal time. Take a โ€œlunch breakโ€; even pack your lunch ahead if it helps. Try to sit at the kitchen table for each meal.
8๏ธโƒฃBe PATIENT with yourself. Youโ€™re creating a new routine, new habits, and learning what will and wonโ€™t work. No more worrying about falling off track or starting on Monday. Take it one meal at a time and do the best you can. โฃ
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๐’๐Œ๐€๐‹๐‹ ๐’๐”๐’๐“๐€๐ˆ๐๐€๐๐‹๐„ ๐œ๐ก๐š๐ง๐ ๐ž๐ฌ ๐š๐ซ๐ž ๐Š๐„๐˜! โฃ
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๐˜ˆ๐˜ฏ๐˜บ ๐˜ต๐˜ช๐˜ฑ๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜ณ๐˜ฆ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ?ย โฌ‡๏ธโฃ