Tag Archives: weight loss

๐ŸŒ๐Ÿ‹๐Ÿ‰๐ŸŒถ ๐Ÿ’ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐“๐ซ๐ฎ๐ญ๐ก๐ฌ ๐ญ๐ก๐š๐ญ ๐“๐‘๐€๐๐’๐…๐Ž๐‘๐Œ๐„๐ƒ ๐ฆ๐ฒ ๐‰๐จ๐ฎ๐ซ๐ง๐ž๐ฒ ๐ŸŒฝ๐Ÿ ๐Ÿ‡๐ŸŽโฃ

For years, food was my biggest enemy. I would eat too little, eat too much, and usually start fresh every Monday. With so much information out there, and so much desperation for success it can be easy to get overwhelmed with what is factual and what is a load of marketing BS from the diet industry. โฃ
With time, I managed to navigate myย way through ALL the diets, and find what works for me. ๐˜ˆ๐˜ฏ๐˜ฅ ๐˜ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ด๐˜ข๐˜บ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฃ๐˜ช๐˜จ๐˜จ๐˜ฆ๐˜ด๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ฅ๐˜ฐ ๐˜ช๐˜ด ๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ฐ๐˜ถ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ฆ๐˜ฆ ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ด ๐˜ฃ๐˜ฆ๐˜ด๐˜ต ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ. โฃ

BUT that being said, here are 4 of the biggest truths I learned through trial and error to help get you goingโ€ฆ โฃ

1๏ธโƒฃย ๐˜๐จ๐ฎ ๐ฐ๐ข๐ฅ๐ฅ ๐จ๐Ÿ๐ญ๐ž๐ง ๐ฎ๐ง๐๐ž๐ซ๐ž๐ฌ๐ญ๐ข๐ฆ๐š๐ญ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ ๐œ๐จ๐ง๐ฌ๐ฎ๐ฆ๐ž๐, ๐š๐ง๐ ๐ญ๐ก๐ž ๐จ๐ง๐ฅ๐ฒ ๐ฐ๐š๐ฒ ๐ญ๐จ ๐ค๐ง๐จ๐ฐ ๐Ÿ๐จ๐ซ ๐ฌ๐ฎ๐ซ๐ž ๐ก๐จ๐ฐ ๐ฆ๐ฎ๐œ๐ก ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐ž๐š๐ญ๐ข๐ง๐  ๐ข๐ฌ ๐ญ๐จ ๐ฆ๐ž๐š๐ฌ๐ฎ๐ซ๐ž ๐š๐ง๐ ๐ญ๐ซ๐š๐œ๐ค ๐ข๐ญ. I see this all the timeโ€ฆ an extra pour of creamer in your coffee, 2 tablespoons of peanut butter instead of one, 8 ounces of chicken instead of 4. They seem small, but if itโ€™s happening daily, it will add up over time. Youโ€™re likely frustrated because youโ€™re eating all of the right things and not losing weight, but so often we donโ€™t account for exactly how much. The best way to get honest about this is to MEASURE what youโ€™re doing (with a food scale, measuring cups, portion containers, whatever works for you) AND then also to TRACK it. Hold yourself accountable. โฃ

2๏ธโƒฃย ๐Œ๐จ๐ฌ๐ญ ๐š๐œ๐ญ๐ข๐ฏ๐ข๐ญ๐ฒ ๐ญ๐ซ๐š๐œ๐ค๐ž๐ซ๐ฌ ๐ฐ๐ข๐ฅ๐ฅ ๐จ๐ฏ๐ž๐ซ๐ž๐ฌ๐ญ๐ข๐ฆ๐š๐ญ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ ๐›๐ฎ๐ซ๐ง๐ž๐ ๐š๐ง๐ ๐Ÿ๐ข๐ญ๐ง๐ž๐ฌ๐ฌ ๐š๐ฅ๐จ๐ง๐ž ๐ฐ๐ข๐ฅ๐ฅ ๐ฅ๐ข๐ค๐ž๐ฅ๐ฒ ๐ง๐จ๐ญ ๐œ๐จ๐ง๐ญ๐ซ๐ข๐›๐ฎ๐ญ๐ž ๐ฆ๐ฎ๐œ๐ก ๐ญ๐จ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ. This is not to say fitness isnโ€™t important. It is. In fact it was the number one thing to keep me MOTIVATED to stay on track with my nutrition BUT if youโ€™re doing it just to burn calories to lose weight youโ€™re doing it wrong. Track your steps for overall health, but donโ€™t become a slave to it. Move more to stay motivated. Use resistance training to reshape your body. But, also know that you donโ€™t need to โ€œeat backโ€ your calories burned, or โ€œburn offโ€ what you ate. I honestly turn off the activity estimate entirely in my fitness pal. โฃ

3๏ธโƒฃย ๐ˆ๐ญ ๐ข๐ฌ ๐ข๐ฆ๐ฉ๐จ๐ซ๐ญ๐š๐ง๐ญ ๐ญ๐จ ๐ž๐š๐ญ ๐Ÿ๐จ๐จ๐๐ฌ ๐ฒ๐จ๐ฎ ๐ž๐ง๐ฃ๐จ๐ฒ. Hate celery juice. Stop drinking it. Love cream in your coffee. Drink it, track it and make it work within your day. When you stop jumping on every latest health bandwagon youโ€™ll be able to discover the healthy foods you genuinely enjoy, and will continue to consume them consistently and sustainably because you actually like them. Youโ€™ll also be able to incorporate the foods some may deem โ€œunhealthyโ€, simply because you like them, and will be more likely to continue to work towards your goals because youโ€™re happy and satisfied, not forcing down kale salads at every meal when you secretly hate it. โฃ

4๏ธโƒฃย ๐ˆ๐Ÿ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐ฅ๐จ๐จ๐ค๐ข๐ง๐  ๐ญ๐จ ๐ฅ๐จ๐ฌ๐ž ๐ฐ๐ž๐ข๐ ๐ก๐ญ, ๐ญ๐ก๐ž ๐ญ๐ข๐ฆ๐ข๐ง๐  ๐จ๐Ÿ ๐ฐ๐ก๐ž๐ง ๐ฒ๐จ๐ฎ ๐ž๐š๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐จ๐จ๐ ๐๐จ๐ž๐ฌ ๐ง๐จ๐ญ ๐ฆ๐š๐ญ๐ญ๐ž๐ซ. You can eat carbohydrates at night, skip breakfast in the morning, eat 3 square meals a day or 6 mini meals throughout the day. So long as you are in a caloric deficit, you will continue to lose weight. What is important is discovering the timing that will make you most likely to stick with your plan, and potentially get the most of your workouts BUT if your main goal is fat loss, focus on sticking to a calorie deficit FIRST before you even think about timing. โฃ
๐‡๐„๐‹๐๐…๐”๐‹?!?! ๐€๐ง๐ฒ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ช๐ฎ๐ž๐ฌ๐ญ๐ข๐จ๐ง๐ฌ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐œ๐ฎ๐ซ๐ข๐จ๐ฎ๐ฌ ๐š๐›๐จ๐ฎ๐ญ? โฃ

Transformation isn’t a butterfly. ๐Ÿฆ‹โฃ

It’s the thing before you get to be a pretty bug flying away. โฃ
It’s huddling in the dark cocoon and then pushing your way out. โฃ
It’s the messy work of making sense of your fortunes and misfortunes, desires and doubts, hang-ups and sorrows, actions and accidents, mistakes and successes, so you can go on and become the person you must next become.โฃ
– Cheryl Strayed โฃ

Happy Tuesdayย ๐Ÿ’•ย Reminder to forever embrace your messย ๐Ÿฆ‹


What’s wrong with the before?!

What’s wrong with the before? It broke my heart last week when someone commented on my transformation that if that was my rock bottom picture, they were drowning.

Why? Because Iโ€™ve felt that way so many times too.

Itโ€™s so easy to look at a picture and physically compare your bodies to someone else. I spent YEARS of my life wishing my body were different, smaller, more of this and less of that.

But know whatโ€™s really difficult? Looking at a picture and determining someoneโ€™s mental state. The biggest part of my transformation over these past 7 weeks hasnโ€™t been my body.

Itโ€™s been my mind.

Iโ€™ve gotten stronger.
Pushed past things that years ago would have destroyed me.
Iโ€™ve rebuilt my desire to fight.

There is quite a bit I will never share on my social media but amidst the stuff I hide is many of the triggers behind my downhill spiral.

Reality is I lost myself over the past year and the half and this program was the first thing to give me my life back.

What you canโ€™t see in the first picture is the insecurities I felt. The sadness inside. The feelings of hatred for where I was in life.

Thatโ€™s where the real transformation took place. No longer broken. No longer sad. Finally FREE. All because I made one choice to say YES.
And you have the power to make that same choice.
Because true transformation starts in your mindset.
Transform your mind. Transform your life.


Transform your LIFE

It is TERRIFYING to share these all over again.

Reality is earlier this year I hit rock BOTTOM.
I wasnโ€™t working out.
I was more depressed than I had ever been.ย 
I couldnโ€™t gain control over my nutrition.

I was a failed coach going through the motions, and when I was first asked to be in the test group for our newest program I ALMOST TURNED IT DOWN.

A common theme that has shown up in my lifeโ€ฆ.
I didnโ€™t feel WORTHY enough to do it.

I didnโ€™t deserve to be chosen. I was the crossfitter who happens to be a beachbody coach. Who was I to get this incredible opportunity?

I decided I had two choices, I could turn it down, nominate someone else and let the opportunity pass me by OR I could do something I have the hardest time doing.

I could put myself first.
Show up confident and proud.
Give every piece of my heart and soul to this program.

Thank goodness I said YES. This is my 6 weeks progress and I’m still going.

Fitness has always been THERAPY for me. But this time it was more.

I committed to changing my mindset. To showing up on the days I didnโ€™t want to. To see things through, not just for myself but for ALL of the people watching, who I would take with me on this journey in the future.

I fought anxiety.
Negative voices.
Urges to cheat.
Obstacles along every step of the way.

But one thing I learnedโ€ฆ.
These at home workouts actually workย ๐Ÿ˜‰

That and I had everything already inside of me that I needed to transform my lifeโ€ฆ what I was missing was the motivation and words I needed to hear every step along the way. Shaun Blokker thank you for gifting that to me.ย ๐Ÿ’›

P.S. Link to our prep group is in the comments! Hop in if youโ€™d like to check it out. Please only those not working with a coachย ๐Ÿ™‚



This Dress.

It was the night before I left for our annual coaching event.

This dress wouldnโ€™t even zip.ย ๐Ÿคฆโ€โ™€๏ธ

I sat on my bed and cried because half of my dresses in my closet no longer fit.

I was headed to a conference for fitness coaches and here I was depressed and feeling the least bit fit.

2017 was not the best of years.
2018 started like a B**** and I struggled with depression worse than I have ever experienced.

I felt like a fraud and struggled to share the true honesty behind what was going on.

Not anymore.ย โŒ

Excited to share my transformation, truth, and transparency all over again.ย ๐Ÿ’›

Life will never be perfect and neither will I be, so at least I can be honest.

Transformation AGAIN is possible. Starting from the inside out.ย ๐ŸŒป

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