Tag Archives: transformation

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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What to do When you Lack Motivation

The holiday slump was real. This past week was a tougher one for me & after the holiday literally all of my motivation to workout went missing. โฃ
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Even though we know motivation is fleeting, it can be so easy to blame our lack thereof for missing our workouts or โ€˜๐˜ง๐˜ข๐˜ญ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ง๐˜ง ๐˜ต๐˜ณ๐˜ข๐˜ค๐˜ฌโ€™. โฃ
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Hereโ€™s the thingโ€ฆ youโ€™re not always going to feel motivated to workout BUT there are some things you can do to make settling back into a routine a little bit easier. โฃ
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Hereโ€™s what I did…โฃ
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๐˜š๐˜ต๐˜ฆ๐˜ฑ ๐˜ฐ๐˜ฏ๐˜ฆ: I didnโ€™t force it, I gave myself a random rest day in the middle of the week, got in some extra steps and called it a day. โฃ
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๐˜š๐˜ต๐˜ฆ๐˜ฑ ๐˜ต๐˜ธ๐˜ฐ: I planned out my workout for the next day, scheduled it into my day, and laid out my workout clothes so I was ready. I didnโ€™t let my one day off turn into two, and then three, and then next Monday, and then starting in January. โฃ
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๐˜š๐˜ต๐˜ฆ๐˜ฑ ๐˜ต๐˜ฉ๐˜ณ๐˜ฆ๐˜ฆ: I announced that I was working out after my class while coaching. Thereโ€™s something to be said for speaking your intentions out loud, and a little public accountability can always be a good thing. โฃ
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๐˜š๐˜ต๐˜ฆ๐˜ฑ ๐˜ง๐˜ฐ๐˜ถ๐˜ณ: I picked out something that I love doing (sumo deadlifts) and told myself I would start with those, because quite honestly the best workout for you, is the one you will do. โฃ
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๐˜š๐˜ต๐˜ฆ๐˜ฑ ๐˜ง๐˜ช๐˜ท๐˜ฆ: I told myself Iโ€™d just warm up, if I wasnโ€™t feeling it I could always stop. Truth is 99% of the time the warm up is the hardest part. โฃ
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๐˜š๐˜ต๐˜ฆ๐˜ฑ ๐˜ด๐˜ช๐˜น: I just started. โฃ
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Because at the end of the day the best way to build motivation is to take action. โฃ
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๐‰๐ฎ๐ฌ๐ญ ๐ฌ๐ญ๐š๐ซ๐ญ. โฃ
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Meal Prep Orange Chicken

๐Ÿด Meal Prep Monday๐Ÿด

This was so easy and now dinner or lunches are done for the week.

๐ŸŠ Orange Chicken ๐Ÿ—

All I did was cook boneless chicken breast in a skillet, mixed in braggโ€™s aminos, & sugar free orange marmalade, portioned out and served over green beans and cauliflower rice.

Took me under 30 minutes.

I also prepped some ground turkey for taco salads and have plenty of options on hand for yogurt bowls, oatmeal, eggs, rice cakes, smoothie bowls, and mug cakes.

Whatโ€™s on your menu for the week?

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Ways to Increase Protein

๐—ช๐š๐ฒ๐ฌ ๐ญ๐จ ๐ˆ๐ง๐œ๐ซ๐ž๐š๐ฌ๐ž ๐๐ซ๐จ๐ญ๐ž๐ข๐ง
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Weโ€™ve been working a ton on improving protein intake with our Nutrition VIPS. I was going to share these ideas with our ladies, but figured Iโ€™d share on here as well since I know so many struggle to get enough protein in. โฃ
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๐๐ซ๐จ๐ญ๐ž๐ข๐ง ๐ข๐ฌ ๐ฌ๐จ ๐ข๐ฆ๐ฉ๐จ๐ซ๐ญ๐š๐ง๐ญ ๐Ÿ๐จ๐ซ ๐ญ๐ฐ๐จ ๐ซ๐ž๐š๐ฌ๐จ๐ง๐ฌ: โฃ
It will help preserve lean muscle mass while in a calorie deficit. โฃ
It will help keep you full and satisfied while eating less in a deficit. โฃ
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๐˜–๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฆ๐˜ข๐˜ด๐˜ช๐˜ฆ๐˜ด๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ฅ๐˜ฐ ๐˜ต๐˜ฐ ๐˜ถ๐˜ฑ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏโ€ฆ โฃ
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๐’๐ข๐ฆ๐ฉ๐ฅ๐ฒ ๐ฎ๐ฉ ๐ฒ๐จ๐ฎ๐ซ ๐ฌ๐ž๐ซ๐ฏ๐ข๐ง๐  ๐ฌ๐ข๐ณ๐ž๐ฌ. โฃ
Instead of 4 oz of chicken go for 6 oz. โฃ
Instead of ยฝ cup yogurt go for ยพ cup etc.. โฃ
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๐’๐จ๐ฆ๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง ๐›๐จ๐จ๐ฌ๐ญ๐ž๐ซ ๐จ๐ฉ๐ญ๐ข๐จ๐ง๐ฌ: โฃ
Protein Fluff โฃ
Protein Mug Cake โฃ
Egg White Oat Bake
Greek yogurt, cottage cheese, & low fat dairy โฃ
Ground turkey, lean ground beef, & Crockpot Chicken โฃ
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๐‡๐ž๐ซ๐žโ€™๐ฌ ๐š ๐ฆ๐ฎ๐  ๐œ๐š๐ค๐ž ๐ซ๐ž๐œ๐ข๐ฉ๐ž ๐ˆโ€™๐ฏ๐ž ๐›๐ž๐ž๐ง ๐ฅ๐จ๐ฏ๐ข๐ง๐  ๐ฅ๐š๐ญ๐ž๐ฅ๐ฒ & ๐ข๐ญโ€™๐ฌ ๐ฌ๐จ ๐ฌ๐ข๐ฆ๐ฉ๐ฅ๐ž: โฃ

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Mix Together: โฃ
One scoop whey/caesin blend protein, โฃ
1 serving liquid egg whitesโฃ
45 grams of pumpkinโฃ
1/2 tsp baking powder & a little water.โฃ
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Mix & let sit 5 minutes then microwave at 50% for 3 minutes & add toppings of your choiceย ๐Ÿซย โฃ
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๐“๐š๐  ๐ฆ๐ž ๐ข๐Ÿ ๐ฒ๐จ๐ฎ ๐ ๐ข๐ฏ๐ž ๐ข๐ญ ๐š ๐ญ๐ซ๐ฒ! ๐—ช๐ก๐š๐ญโ€™๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐ ๐จ ๐ญ๐จ ๐Ÿ๐จ๐ซ ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง?! Do you struggle to get enough? โฃ
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Self Sabotage

๐ˆ ๐ฐ๐š๐ฌ ๐ญ๐ก๐ž ๐จ๐ง๐ž ๐ก๐จ๐ฅ๐๐ข๐ง๐  ๐ฆ๐ฒ๐ฌ๐ž๐ฅ๐Ÿ ๐›๐š๐œ๐ค.โฃ
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๐˜”๐˜บ ๐˜ฎ๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ฐ๐˜ญ๐˜ช๐˜ด๐˜ฎ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ด๐˜ถ๐˜ฅ๐˜ฅ๐˜ฆ๐˜ฏ๐˜ญ๐˜บ ๐˜ด๐˜ฑ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ถ๐˜ฑ.โฃ
๐˜”๐˜บ ๐˜ข๐˜ฅ๐˜ณ๐˜ฆ๐˜ฏ๐˜ข๐˜ญ ๐˜ง๐˜ข๐˜ต๐˜ช๐˜จ๐˜ถ๐˜ฆ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ ๐˜ช๐˜ต๐˜ด๐˜ฆ๐˜ญ๐˜ง.โฃ
๐˜ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ด๐˜ถ๐˜ฅ๐˜ฅ๐˜ฆ๐˜ฏ๐˜ญ๐˜บ ๐˜ง๐˜ช๐˜ฏ๐˜ฅ ๐˜ต๐˜ฉ๐˜ฆ โ€œ๐˜ฑ๐˜ฆ๐˜ณ๐˜ง๐˜ฆ๐˜ค๐˜ต ๐˜ฑ๐˜ญ๐˜ข๐˜ฏโ€. โฃ
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My behaviors changed.โฃ
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I went from inconsistently eating 1200 calories a day Monday through Thursday-ish to consistently eating more calories every day.โฃ
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I went from seeking out excuses for why I couldnโ€™t do things, to taking action on the things I could control. โฃ
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I went from turning a blind eye to weekends off, โ€˜cheat daysโ€™, treat meals, and calories sneaking into my diet, and started to find consistency every single day. โฃ
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๐˜๐จ๐ฎ ๐š๐ซ๐ž ๐ฅ๐ข๐ค๐ž๐ฅ๐ฒ ๐ฐ๐ก๐š๐ญ ๐ข๐ฌ ๐ก๐จ๐ฅ๐๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ ๐›๐š๐œ๐ค. โฃ
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Choose to take action. โฃ
Choose to fuel your body. โฃ
Choose to stay consistent. โฃ
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๐˜๐จ๐ฎ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ก๐š๐ฏ๐ž ๐š ๐œ๐ก๐จ๐ข๐œ๐ž. โฃ
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And just a reminderโ€ฆ you likely donโ€™t need to eat less, you need to eat MORE good food CONSISTENTLY. โฃ
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๐˜š๐˜ข๐˜ช๐˜ฅ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐Ÿ˜˜โฃ
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