Tag Archives: transformation

๐˜ž๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ต๐˜ฉ๐˜ฆ ๐˜ต๐˜ณ๐˜ช๐˜ค๐˜ฌ? โฃ

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I get this question a lot when I share transformation pictures, and I always sense a feeling of disappointment when I share that thereโ€™s no magical trick, I simply follow a nutrition plan and exercise. โฃ
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But it got me thinking about what else I could share to help, and one thing that has certainly changed over the past couple years has been my mindset. โฃ
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I can honestly say for the first time in a really long time, I stopped tying my goals to my weight. โฃ
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๐‡๐ž๐ซ๐žโ€™๐ฌ ๐ญ๐ก๐ž ๐ญ๐ก๐ข๐ง๐ : ๐Ÿ๐จ๐ซ ๐ฒ๐ž๐š๐ซ๐ฌ ๐ฆ๐ฒ ๐ ๐จ๐š๐ฅ ๐ฐ๐š๐ฌ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ญ๐จ โ€œ๐ฅ๐จ๐ฌ๐ž ๐ฐ๐ž๐ข๐ ๐ก๐ญโ€ ๐จ๐ซ โ€œ๐ญ๐จ๐ง๐ž ๐ฎ๐ฉโ€. โฃ
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This was the case at times when I had no weight to lose, and also when I had 30+ lbs to lose.โฃ
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๐˜”๐˜บ ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ธ๐˜ข๐˜ด ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ด. โฃ
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Slowly, over the past year or so my goals have started to shift, and interestingly so has my body. โฃ
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When I stopped focusing on my weight and started focusing on improving my fitness, feeling better, and pushing myself during my workouts, I started to notice that my body changing was a byproduct, but no longer the focus. โฃ
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I stopped stressing about a number on the scale, and started to get a lot less frustrated with my progress or lack thereof. Instead I simply focused on how I could feel my best and healthiest each day. โฃ
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I no longer feel like I need to start and stop a program, fall on or off track, or start the next diet on Monday. โฃ
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If you are someone who feels plagued by your weight or the scale, or forever stuck in the yo-yo diet cycle, I want to assure you, it doesnโ€™t have to be forever. โฃ
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Focus on moving your body more. โฃ
Focus on fueling your body better. โฃ
Focus on how much better you want to feel. โฃ
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When you focus on your health, on your fitness, on your mindsetโ€ฆ โฃ
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๐“๐ก๐ž ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ ๐ฐ๐ข๐ฅ๐ฅ ๐Ÿ๐š๐ฅ๐ฅ ๐ข๐ง๐ญ๐จ ๐ฉ๐ฅ๐š๐œ๐ž. โฃ
I promise. โฃ

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Transformation Tuesday

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On my coaching journey I had a small group of people who didnโ€™t really believe in me.โฃ
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๐˜ ๐˜ธ๐˜ข๐˜ด๐˜ฏโ€™๐˜ต ๐˜ง๐˜ช๐˜ต ๐˜ฆ๐˜ฏ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ.โฃ
๐˜ ๐˜ธ๐˜ข๐˜ด๐˜ฏโ€™๐˜ต ๐˜ฐ๐˜ถ๐˜ต๐˜ด๐˜ฑ๐˜ฐ๐˜ฌ๐˜ฆ๐˜ฏ ๐˜ฆ๐˜ฏ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ.โฃ
๐˜ ๐˜ธ๐˜ข๐˜ด๐˜ฏโ€™๐˜ต ๐˜ด๐˜ต๐˜ณ๐˜ฐ๐˜ฏ๐˜จ ๐˜ฆ๐˜ฏ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ.โฃ
๐˜ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ฆ๐˜ฏ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜ง๐˜ช๐˜ต๐˜ฏ๐˜ฆ๐˜ด๐˜ด.โฃ
๐˜ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜“๐˜–๐˜–๐˜’ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ ๐˜ฌ๐˜ฏ๐˜ฆ๐˜ธ ๐˜ข ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ.โฃ
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And for a really long time I let the opinions of those few people really hold me back.โฃ
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๐ˆ ๐ญ๐จ๐จ๐ค ๐จ๐ง ๐ญ๐ก๐ž๐ข๐ซ ๐ฐ๐จ๐ซ๐๐ฌ ๐š๐ฌ ๐ฆ๐ฒ ๐จ๐ฐ๐ง ๐š๐ง๐ ๐ฌ๐ญ๐จ๐ฉ๐ฉ๐ž๐ ๐›๐ž๐ฅ๐ข๐ž๐ฏ๐ข๐ง๐  ๐ข๐ง ๐ฆ๐ฒ๐ฌ๐ž๐ฅ๐Ÿ ๐ž๐ง๐ญ๐ข๐ซ๐ž๐ฅ๐ฒ.โฃ
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Then I met some very amazing people.โฃ
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A boss who helped me through many breakdowns in his office, yet still hired me and taught me everything he knew about fitness. โฃ
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A retired special ed teacher who had built my dream business working from home, and saw something in me I most definitely did not.
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The most amazing fitness friends and coaches who worked right alongside me to get better every day, and sometimes just show up for therapy.โฃ
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With time, I slowly learned to stop focusing on the small group of people who doubted me, and started to focus on the larger group of people who loved and supported me. โฃThatโ€™s where my journey changed.
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It can be really easy to focus on the negative people right along with all of the things we think we lack, but I want to challenge you to see past that. โฃ
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Focus on the people who do believe in you, even if you donโ€™t have much faith in yourself just yet. โฃ
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๐˜๐จ๐ฎ ๐š๐ซ๐ž ๐œ๐š๐ฉ๐š๐›๐ฅ๐ž ๐จ๐Ÿ ๐ฌ๐จ ๐ฆ๐ฎ๐œ๐ก ๐ฆ๐จ๐ซ๐ž ๐ญ๐ก๐š๐ง ๐ฒ๐จ๐ฎ ๐ค๐ง๐จ๐ฐ. ๐…๐จ๐ซ๐ž๐ฏ๐ž๐ซ ๐ข๐ง ๐ฒ๐จ๐ฎ๐ซ ๐œ๐จ๐ซ๐ง๐ž๐ซ. โฃ๐Ÿ’›

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๐ˆ ๐ฐ๐š๐ฌ๐ญ๐ž๐ ๐ฒ๐ž๐š๐ซ๐ฌ ๐œ๐ก๐š๐ฌ๐ข๐ง๐  ๐ก๐š๐ฉ๐ฉ๐ข๐ง๐ž๐ฌ๐ฌ. โฃ

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๐˜’๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ช๐˜ฆ๐˜ณ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜’๐˜ฎ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜ฏ๐˜ฆ๐˜ณ. โฃ
๐˜’๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ช๐˜ฆ๐˜ณ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ ๐˜ฎ๐˜ฐ๐˜ท๐˜ฆ. โฃ
๐˜’๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ช๐˜ฆ๐˜ณ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ฎ๐˜บ ๐˜ซ๐˜ฐ๐˜ฃ ๐˜ค๐˜ฉ๐˜ข๐˜ฏ๐˜จ๐˜ฆ๐˜ด. โฃ
๐˜’๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ช๐˜ฆ๐˜ณ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜น๐˜บ๐˜ป. โฃ
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Guess what? No matter what changed, and what I accomplished, happiness never came. โฃ
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๐“๐ก๐ž๐ง ๐ˆ ๐๐ž๐œ๐ข๐๐ž๐ ๐ญ๐จ ๐œ๐ก๐š๐ง๐ ๐ž ๐ฆ๐ฒ ๐ฆ๐ข๐ง๐๐ฌ๐ž๐ญ. โฃ
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I started to focus on finding happiness in the little things. โฃ
I started to find gratitude in the small things I had right now. โฃ
I started to live more in the present instead of wishing for the when. โฃ
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๐‹๐ข๐Ÿ๐ž ๐‚๐ก๐š๐ง๐ ๐ž๐ซ. โฃ

My life may be upside down right now, and there is a lot I wish would change, but I also know that it is 100% out of my control. What I can control is my mindset so I’m ๐œ๐ก๐จ๐จ๐ฌ๐ข๐ง๐  to be grateful and happy. โฃ
What about you?! ๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ด ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜จ๐˜ณ๐˜ข๐˜ต๐˜ฆ๐˜ง๐˜ถ๐˜ญ ๐˜ง๐˜ฐ๐˜ณ ?

P.S. Spring cleaning my closet… keep or toss?ย ๐Ÿ’•

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๐˜๐จ๐ฎ ๐œ๐š๐ง ๐ฅ๐จ๐ฏ๐ž & ๐š๐œ๐œ๐ž๐ฉ๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ ๐ฐ๐ก๐ข๐ฅ๐ž ๐ฌ๐ญ๐ข๐ฅ๐ฅ ๐ญ๐ซ๐ฒ๐ข๐ง๐  ๐ญ๐จ ๐ฅ๐จ๐ฌ๐ž ๐ฐ๐ž๐ข๐ ๐ก๐ญ. โฃ

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๐˜ˆ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ด ๐˜ช๐˜ด ๐˜ฐ๐˜ง๐˜ต๐˜ฆ๐˜ฏ ๐˜ข ๐˜ฃ๐˜บ-๐˜ฑ๐˜ณ๐˜ฐ๐˜ฅ๐˜ถ๐˜ค๐˜ต ๐˜ฐ๐˜ง ๐˜ข ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜ช๐˜ฆ๐˜ณ ๐˜ญ๐˜ช๐˜ง๐˜ฆ๐˜ด๐˜ต๐˜บ๐˜ญ๐˜ฆ. โฃ
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Moving more. โฃ
Fueling your body better. โฃ
Addressing your mindset. โฃ
Building up consistent, positive habits. โฃ
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Letโ€™s stop judging otherโ€™s decisions to better their health. โฃ
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Everyone gets to decide how they will feel best in their own body. โฃ
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๐˜ˆ๐˜ฏ๐˜ฅ ๐˜จ๐˜ถ๐˜ฆ๐˜ด๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ต? ๐˜๐˜ตโ€™๐˜ด ๐˜จ๐˜ฐ๐˜ต ๐˜ฏ๐˜ฐ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ. โฃ
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When we stop comparing, stop judging, and start focusing on our own individual journeys thatโ€™s when the positive change happens. โฃ
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๐—ช๐ก๐ž๐ญ๐ก๐ž๐ซ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ, ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ ๐š๐ข๐ง, ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐š๐œ๐œ๐ž๐ฉ๐ญ๐š๐ง๐œ๐ž ๐ข๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐ ๐จ๐š๐ฅ ๐ˆโ€™๐ฅ๐ฅ ๐ฌ๐ฎ๐ฉ๐ฉ๐จ๐ซ๐ญ ๐ฒ๐จ๐ฎ. You gotta do you boo โฃ๐Ÿ˜˜

P.S. sharing after hearing all the controversy over Adeleโ€™s weight loss. I think she looks great, but what matters more to me is that sheโ€™s feeling the healthiest and happiest she can in her skin.ย ๐Ÿ–คย Whatโ€™s your take?

๐ˆ ๐š๐ฆ ๐จ๐ฏ๐ž๐ซ๐ฐ๐ž๐ข๐ ๐ก๐ญ.โฃโฃ

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๐˜“๐˜ข๐˜ต๐˜ฆ๐˜ญ๐˜บ ๐˜โ€™๐˜ท๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ฉ๐˜ฆ๐˜ข๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ข ๐˜ญ๐˜ฐ๐˜ต ๐˜ฐ๐˜ง ๐˜ต๐˜ข๐˜ญ๐˜ฌ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ. โฃโฃ
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Whether itโ€™s a goal weight, a magical number for happiness, or frustrations over lack of weight loss. I want to share a fact about myself that used to torment me: โฃโฃ
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๐ˆ ๐š๐ฆ ๐จ๐ฏ๐ž๐ซ๐ฐ๐ž๐ข๐ ๐ก๐ญ.โฃโฃ
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According to the BMI scale and most doctors ranking, my weight based on my height (๐˜บ๐˜ข๐˜บ ๐˜ด๐˜ฉ๐˜ฐ๐˜ณ๐˜ต ๐˜ฑ๐˜ฆ๐˜ฐ๐˜ฑ๐˜ญ๐˜ฆ) puts me in the overweight category… and for a little bit there I was borderline obese.โฃโฃ
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In the past, that number would stress me out to no end, and I truly believed I wouldnโ€™t be happy until I was a perfect 120lbs.โฃโฃ
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Then I learned better. In fact, now I know those numbers mean very little.โฃโฃ
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๐’๐œ๐ข๐ž๐ง๐ญ๐ข๐Ÿ๐ข๐œ๐š๐ฅ๐ฅ๐ฒ ๐ญ๐ก๐จ๐ฌ๐ž ๐ง๐ฎ๐ฆ๐›๐ž๐ซ๐ฌ ๐๐จ๐งโ€™๐ญ ๐ญ๐š๐ค๐ž ๐ข๐ง๐ญ๐จ ๐š๐œ๐œ๐จ๐ฎ๐ง๐ญ:โฃโฃ
๐˜”๐˜ถ๐˜ด๐˜ค๐˜ญ๐˜ฆ ๐˜”๐˜ข๐˜ด๐˜ดโฃโฃ
๐˜‰๐˜ฐ๐˜ฅ๐˜บ ๐˜๐˜ข๐˜ต ๐˜—๐˜ฆ๐˜ณ๐˜ค๐˜ฆ๐˜ฏ๐˜ต๐˜ข๐˜จ๐˜ฆโฃโฃ
๐˜–๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ ๐˜”๐˜ฆ๐˜ต๐˜ณ๐˜ช๐˜ค๐˜ด (๐˜ฉ๐˜ฆ๐˜ข๐˜ณ๐˜ต ๐˜ณ๐˜ข๐˜ต๐˜ฆ, ๐˜ฃ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ฑ๐˜ณ๐˜ฆ๐˜ด๐˜ด๐˜ถ๐˜ณ๐˜ฆ, ๐˜ฃ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ด๐˜ถ๐˜จ๐˜ข๐˜ณ, ๐˜ค๐˜ฉ๐˜ฐ๐˜ญ๐˜ฆ๐˜ด๐˜ต๐˜ฆ๐˜ณ๐˜ฐ๐˜ญ, ๐˜ฆ๐˜ต๐˜คโ€ฆ) โฃโฃ
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๐Œ๐จ๐ซ๐ž ๐ข๐ฆ๐ฉ๐จ๐ซ๐ญ๐š๐ง๐ญ๐ฅ๐ฒ ๐ญ๐ก๐จ๐ฌ๐ž ๐ง๐ฎ๐ฆ๐›๐ž๐ซ๐ฌ ๐๐จ๐งโ€™๐ญ ๐ญ๐š๐ค๐ž ๐ข๐ง๐ญ๐จ ๐š๐œ๐œ๐จ๐ฎ๐ง๐ญ:โฃโฃ
๐˜Œ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ญ๐˜ฆ๐˜ท๐˜ฆ๐˜ญ๐˜ด โฃโฃ
๐˜๐˜ช๐˜ต๐˜ฏ๐˜ฆ๐˜ด๐˜ด ๐˜ญ๐˜ฆ๐˜ท๐˜ฆ๐˜ญ๐˜ด โฃโฃ
๐˜ ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต๐˜ข๐˜ญ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ โฃโฃ
๐˜ ๐˜ฐ๐˜ถ๐˜ณ ๐˜ณ๐˜ฆ๐˜ญ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด๐˜ฉ๐˜ช๐˜ฑ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ โฃโฃ
๐˜ ๐˜ฐ๐˜ถ๐˜ณ ๐˜ค๐˜ฐ๐˜ฏ๐˜ง๐˜ช๐˜ฅ๐˜ฆ๐˜ฏ๐˜ค๐˜ฆ โฃโฃ
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You are so much more than a statistic and an โ€œ๐˜ช๐˜ฅ๐˜ฆ๐˜ข๐˜ญ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ตโ€. Focus on feeling the best you possibly can in your skin and youโ€™ll spend a lot less time focusing on a magical number to determine your worth. โฃโฃ
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There is no wrong way to have a body and health looks different on everyone. ๐๐ž๐ซ๐ข๐จ๐.ย ๐Ÿ’›โฃโฃ

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