Author Archives: danielle

How to Handle the Holidays with Balance

๐Ž๐ง ๐ญ๐ก๐ž ๐Ÿ๐ข๐ซ๐ฌ๐ญ ๐๐š๐ฒ ๐จ๐Ÿ ๐‚๐ก๐ซ๐ข๐ฌ๐ญ๐ฆ๐š๐ฌ, ๐ฆ๐ฒ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง๐ข๐ฌ๐ญ ๐ฌ๐š๐ข๐ ๐ญ๐จ ๐ฆ๐žโ€ฆโฃย โฃ

Bring one dish to share (๐˜ข ๐˜ญ๐˜ฐ๐˜ธ-๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ถ๐˜ด ๐˜ค๐˜ฉ๐˜ฐ๐˜ช๐˜ค๐˜ฆ ๐˜ง๐˜ฐ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ. ๐˜ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜ข ๐˜ด๐˜ฉ๐˜ฆ๐˜ฆ๐˜ต ๐˜ฑ๐˜ข๐˜ฏ ๐˜ฐ๐˜ง ๐˜ณ๐˜ฐ๐˜ข๐˜ด๐˜ต๐˜ฆ๐˜ฅ ๐˜ท๐˜ฆ๐˜จ๐˜จ๐˜ช๐˜ฆ๐˜ด) โฃ

Two alcoholic beverages (๐˜จ๐˜ช๐˜ท๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ข ๐˜ญ๐˜ช๐˜ฎ๐˜ช๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฐ ๐˜ข๐˜ญ๐˜ต๐˜ฆ๐˜ณ๐˜ฏ๐˜ข๐˜ต๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ธ๐˜ข๐˜ต๐˜ฆ๐˜ณ)โฃ

Three yummy cookies (๐˜ฏ๐˜ฐ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด ๐˜ฐ๐˜ง๐˜ง ๐˜ญ๐˜ช๐˜ฎ๐˜ช๐˜ต๐˜ด. ๐˜Œ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ๐˜ด ๐˜ฃ๐˜ถ๐˜ต ๐˜ฃ๐˜ฆ ๐˜ฑ๐˜ช๐˜ค๐˜ฌ๐˜บ. G๐˜ฐ ๐˜ง๐˜ฐ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฐ๐˜ฏ๐˜ฆ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ด๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ ๐˜ต๐˜ฉ๐˜ฆ๐˜ฎ ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ง๐˜ถ๐˜ญ๐˜ญ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ช๐˜ฏ ๐˜ฎ๐˜ฐ๐˜ฅ๐˜ฆ๐˜ณ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ) โฃ

ย โฃFour fruits for snacking (๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ฉ๐˜ถ๐˜ฏ๐˜จ๐˜ณ๐˜บ, ๐˜ค๐˜ฉ๐˜ฐ๐˜ฐ๐˜ด๐˜ฆ ๐˜ข ๐˜ด๐˜ฆ๐˜ณ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ง ๐˜ง๐˜ณ๐˜ถ๐˜ช๐˜ต ๐˜ช๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅ ๐˜ฐ๐˜ง ๐˜ด๐˜ธ๐˜ฆ๐˜ฆ๐˜ต๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฑ๐˜ข๐˜ช๐˜ณ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ข ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ง๐˜ข๐˜ต ๐˜ฐ๐˜ณ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ข๐˜ฃ๐˜ช๐˜ญ๐˜ช๐˜ป๐˜ฆ ๐˜ฃ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ด๐˜ถ๐˜จ๐˜ข๐˜ณ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ ๐˜บ๐˜ฐ๐˜ถ ๐˜ง๐˜ถ๐˜ญ๐˜ญ)โฃ

Five veggies each day (๐˜จ๐˜ฆ๐˜ต ๐˜ข๐˜ญ๐˜ญ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฐ๐˜ด๐˜ฆ ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ฆ๐˜ฏ๐˜ต๐˜ด ๐˜ช๐˜ฏ ๐˜ฃ๐˜บ ๐˜ฎ๐˜ฆ๐˜ฆ๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ ๐˜ฎ๐˜ช๐˜ฏ๐˜ช๐˜ฎ๐˜ถ๐˜ฎ. ๐˜‰๐˜ฐ๐˜ฏ๐˜ถ๐˜ด ๐˜ฑ๐˜ฐ๐˜ช๐˜ฏ๐˜ต๐˜ด ๐˜ง๐˜ฐ๐˜ณ ๐˜ฆ๐˜น๐˜ต๐˜ณ๐˜ข, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฐ ๐˜ช๐˜ฏ๐˜ค๐˜ญ๐˜ถ๐˜ฅ๐˜ฆ ๐˜ข ๐˜ท๐˜ข๐˜ณ๐˜ช๐˜ฆ๐˜ต๐˜บ ๐˜ฐ๐˜ง ๐˜ค๐˜ฐ๐˜ญ๐˜ฐ๐˜ณ๐˜ด) โฃย โฃ

Six feet from the buffet (๐˜ฑ๐˜ณ๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ๐˜ต ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ญ๐˜ฆ๐˜ด๐˜ด ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฃ๐˜บ ๐˜ฎ๐˜ฐ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ธ๐˜ข๐˜บ ๐˜ต๐˜ฐ ๐˜ค๐˜ฐ๐˜ฏ๐˜ท๐˜ฆ๐˜ณ๐˜ด๐˜ฆ. ๐˜›๐˜ณ๐˜บ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ต๐˜ฐ ๐˜ญ๐˜ช๐˜ฏ๐˜จ๐˜ฆ๐˜ณ ๐˜ฏ๐˜ฆ๐˜ข๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ฆ๐˜ฐ๐˜ฑ๐˜ญ๐˜ฆ, ๐˜ค๐˜ฐ๐˜ฏ๐˜ท๐˜ฆ๐˜ณ๐˜ด๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฎ๐˜ฆ๐˜ฎ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด) โฃ

Seven days of exercise (๐˜ฅ๐˜ฐ๐˜ฏโ€™๐˜ต ๐˜ง๐˜ฐ๐˜ณ๐˜จ๐˜ฆ๐˜ต ๐˜ต๐˜ฐ ๐˜ฆ๐˜น๐˜ฆ๐˜ณ๐˜ค๐˜ช๐˜ด๐˜ฆ ๐˜ณ๐˜ฆ๐˜จ๐˜ถ๐˜ญ๐˜ข๐˜ณ๐˜ญ๐˜บ ๐˜ฅ๐˜ถ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ฐ๐˜ญ๐˜ช๐˜ฅ๐˜ข๐˜บ๐˜ด ๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ ๐˜ช๐˜ง ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ๐˜ด ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ธ๐˜ข๐˜ญ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ)โฃ

Eight glasses of water (๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ด๐˜ฑ๐˜ฆ๐˜ค๐˜ช๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ฃ๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฅ๐˜ถ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ฑ๐˜ข๐˜ณ๐˜ต๐˜ช๐˜ฆ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜จ๐˜ข๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ช๐˜ฏ๐˜จ๐˜ด) โฃ

Nine ounces of protein (๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฐ ๐˜ช๐˜ฏ๐˜ค๐˜ฐ๐˜ณ๐˜ฑ๐˜ฐ๐˜ณ๐˜ข๐˜ต๐˜ฆ ๐˜ข ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ด๐˜ฐ๐˜ถ๐˜ณ๐˜ค๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ๐˜บ ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ ๐˜ฐ๐˜ณ ๐˜ด๐˜ฏ๐˜ข๐˜ค๐˜ฌ. ๐˜๐˜ต ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ ๐˜บ๐˜ฐ๐˜ถ ๐˜ง๐˜ถ๐˜ญ๐˜ญ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ข๐˜ต๐˜ช๐˜ด๐˜ง๐˜ช๐˜ฆ๐˜ฅ ๐˜ง๐˜ฐ๐˜ณ ๐˜ญ๐˜ฐ๐˜ฏ๐˜จ๐˜ฆ๐˜ณ) โฃ

Ten mindful minutes (๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ง๐˜ถ๐˜ญ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ฐ๐˜ง ๐˜บ๐˜ฆ๐˜ข๐˜ณ, ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ช๐˜ฏ ๐˜ญ๐˜ช๐˜ง๐˜ฆ. ๐˜›๐˜ข๐˜ฌ๐˜ฆ ๐˜ต๐˜ฆ๐˜ฏ ๐˜ฎ๐˜ช๐˜ฏ๐˜ถ๐˜ต๐˜ฆ๐˜ด ๐˜ข ๐˜ฅ๐˜ข๐˜บ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ง๐˜ถ๐˜ญ๐˜ญ๐˜บ ๐˜ฑ๐˜ณ๐˜ฆ๐˜ด๐˜ฆ๐˜ฏ๐˜ต ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ค๐˜ฐ๐˜ฏ๐˜ฏ๐˜ฆ๐˜ค๐˜ต๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ต๐˜ฉ. ๐˜‹๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฉ๐˜ช๐˜ญ๐˜ฆ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ค๐˜ข๐˜ฏ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ ๐˜š๐˜– ๐˜ฎ๐˜ถ๐˜ค๐˜ฉ) ย โฃ

Eleven new choices (๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฐ ๐˜ถ๐˜ฑ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ท๐˜ข๐˜ณ๐˜ช๐˜ฆ๐˜ต๐˜บ ๐˜ฐ๐˜ง ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ค๐˜ฉ๐˜ฐ๐˜ช๐˜ค๐˜ฆ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฃ๐˜ฆ ๐˜ฐ๐˜ฑ๐˜ฆ๐˜ฏ ๐˜ต๐˜ฐ ๐˜ต๐˜ณ๐˜บ๐˜ช๐˜ฏ๐˜จ ๐˜ฏ๐˜ฆ๐˜ธ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜ช๐˜ฆ๐˜ณ ๐˜ด๐˜ธ๐˜ข๐˜ฑ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฐ๐˜ฑ๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด) โฃ

Twelve counted blessings (๐˜ค๐˜ฐ๐˜ถ๐˜ฏ๐˜ต ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ญ๐˜ฆ๐˜ด๐˜ด๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ฆ๐˜ข๐˜ค๐˜ฉ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ๐˜บ ๐˜ฅ๐˜ข๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ข๐˜ญ๐˜ญ ๐˜บ๐˜ฆ๐˜ข๐˜ณ ๐˜ญ๐˜ฐ๐˜ฏ๐˜จ. ๐˜Ž๐˜ณ๐˜ข๐˜ต๐˜ช๐˜ต๐˜ถ๐˜ฅ๐˜ฆ ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ช๐˜ด ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฌ๐˜ฆ๐˜บ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ฐ๐˜ง ๐˜บ๐˜ฆ๐˜ข๐˜ณ) โฃโฃIMG_3597

๐๐’๐€: Please donโ€™t stress over the next weekโ€ฆ breathe, relax, enjoy the holidays and remember progress is not made or ruined in one single day, just keep goingโ€ฆ โฃย 

Grain Free Crockpot Chicken Noodle Soup

๐˜Š๐˜ณ๐˜ข๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜Š๐˜ฐ๐˜ฎ๐˜ง๐˜ฐ๐˜ณ๐˜ต ๐˜๐˜ฐ๐˜ฐ๐˜ฅ?!ย  This chicken soup was so easy to make and the perfect healthy, warming meal to have prepped all week long โฃ

๐†๐ซ๐š๐ข๐ง ๐…๐ซ๐ž๐ž ๐‚๐ซ๐จ๐œ๐ค๐ฉ๐จ๐ญ ๐‚๐ก๐ข๐œ๐ค๐ž๐ง ๐๐จ๐จ๐๐ฅ๐ž ๐’๐จ๐ฎ๐ฉ โฃ

โฃ๐˜๐˜ฏ๐˜จ๐˜ณ๐˜ฆ๐˜ฅ๐˜ช๐˜ฆ๐˜ฏ๐˜ต๐˜ด: โฃ

  • 1lb Boneless Skinless Chicken Breast โฃ
  • 1-2 packages of frozen veggies of your choice (I used a broccoli, carrot, and cauliflower blend) โฃ
  • 1 32 oz container low sodium chicken brothย  โฃ
  • Herbs de Provence, sea salt, and pepper to your liking โฃ
  • 2 cans Palmini noodles โฃ

๐˜‹๐˜ช๐˜ณ๐˜ฆ๐˜ค๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด: โฃ

  1. In a crockpot sprayed with avocado oil, layer your chicken breast, vegetables, broth, and spices.
  2. Cook on low 4-5 hours and shred your chicken. โฃ
  3. Add in your drained and rinsed palmini noodles and let it sit on low 30 minutes longer or so. โฃ

๐˜”๐˜ข๐˜ฌ๐˜ฆ๐˜ด ๐Ÿบ-๐Ÿผ ๐˜ด๐˜ฆ๐˜ณ๐˜ท๐˜ช๐˜ฏ๐˜จ๐˜ด โฃ

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โฃDo you like soup?! Which do you prefer, an instant pot or crockpot? โฃ

Are you lacking motivation to workout right now?

๐˜ž๐˜ฉ๐˜บ ๐˜บ๐˜ฐ๐˜ถ ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ ๐˜ถ๐˜ฏ๐˜ช๐˜ฏ๐˜ด๐˜ฑ๐˜ช๐˜ณ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต ๐˜ณ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฏ๐˜ฐ๐˜ธโ€ฆ โฃโฃ
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Itโ€™s dark, itโ€™s cold, and every night around 4:30pm Iโ€™ve been cringing at the thought of getting started with my workout. โฃโฃ
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Staying home on my couch with netflix & dinner seems so much more appealing. โฃโฃ
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Iโ€™m tired, my energy is low and honestly, my motivation to workout has been slim to none. โฃโฃ
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๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐Ÿ๐ž๐ž๐ฅ ๐ฆ๐ž? โฃโฃ
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As a trainer I see this happen every December: empty gyms, ghosting clients, and canceled workouts. โฃโฃ
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๐ˆ ๐ฐ๐š๐ง๐ญ ๐ฒ๐จ๐ฎ ๐ญ๐จ ๐ค๐ง๐จ๐ฐ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐ง๐จ๐ญ ๐š๐ฅ๐จ๐ง๐ž. โฃโฃ
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๐˜ž๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ๐˜ญ๐˜บ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ ๐˜ช๐˜ด ๐˜ข ๐˜ง๐˜ฆ๐˜ธ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด: โฃโฃ
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โ†’ Thanks to the holidays, youโ€™re busier, more stressed, more overwhelmed, and making a workout a priority on your endless to-do list just doesnโ€™t seem practical. โฃโฃ
โ†’ Time changes, darkness at 4pm, and cold weather are never fun. Less vitamin D, less sunshine, and impaired sleep may lead to more stress, anxiety, depression, and just overall lack of energy. โฃโฃ
โ†’ Youโ€™re experiencing a little bit of that all or nothing mindset. If youโ€™re just going to be eating all the Christmas cookies later, does a workout really make sense? Once itโ€™s January it will get easier and youโ€™ll be able to start fresh. โฃโฃ
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But hereโ€™s the good news: itโ€™s possible to make some changes now so you donโ€™t have to put off your health until January. โฃโฃ
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Take action and ๐’๐“๐€๐‘๐“, even and especially when youโ€™re not feeling it. The hardest part is starting and usually once you get going youโ€™ll be just fine.โฃย 

So how do you actually do that?

  • Promise yourself youโ€™ll just make it through the warm up. If after that, you still want to stop, full permission. (disclaimer: Iโ€™m 99% sure you wonโ€™t) โฃ
  • Remind yourself of how youโ€™ll feel afterwards. As cheesy as it sounds you really donโ€™t ever regret a workout, and youโ€™ll most likely feel great after. Also keep in mind how youโ€™ll feel if you skip it, likely a little disappointed, regretful, and still low on energy and mood. โฃ
  • Recruit a buddy. Itโ€™s a whole lot easier to show up for someone else than it is yourself. Sign up for a class (even if itโ€™s online) to hold yourself accountable, meet a friend in person, via zoom, or simply send a check in text once your workout is complete. โฃ

Here are some other simple tips to try:

  • Have a Game Plan of what you’ll be doing
  • Schedule your workouts into your day like an important meeting or appointment
  • Put a new playlist together, listen to a podcast, etc..
  • Get outside and go for a walk instead
  • Take a different class or try something new
  • Track your progress (log your workouts, use a step tracker, watch, etc…)
  • Work towards a goal (think chin ups, push ups, lifting PR, etc…)
  • Sign up for a race, event, or competition to train for
  • โฃHop into a challenge
  • Remove the guilt! If you need rest day, take it.

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Do the best you can and remember that something is ALWAYS better than nothing. The best thing your workout can give you this time of year is therapy and a big old energy and endorphin boost. It may be the very thing youโ€™re missing to feel more motivated, so itโ€™s time to stop the vicious loop by taking action. โฃโฃ
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๐†๐จ ๐ฆ๐จ๐ฏ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ. โฃโฃ
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๐˜š๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฑ๐˜ฐ๐˜ด๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ค๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ต๐˜ฐ ๐˜ช๐˜ต ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ข ๐˜ฌ๐˜ช๐˜ค๐˜ฌ ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฃ๐˜ฐ๐˜ฐ๐˜ต๐˜บ!โฃโฃ
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And tell me, how are you workouts going right now? ๐˜‹๐˜ช๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฎ๐˜ฐ๐˜ท๐˜ฆ ๐˜ต๐˜ฐ๐˜ฅ๐˜ข๐˜บ? ๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ช๐˜ต๐˜ฏ๐˜ฆ๐˜ด๐˜ด? ๐˜‹๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ด๐˜ถ๐˜ณ๐˜ฑ๐˜ณ๐˜ช๐˜ด๐˜ช๐˜ฏ๐˜จ๐˜ญ๐˜บ ๐˜ธ๐˜ฆ๐˜ญ๐˜ญ? ๐˜๐˜ข๐˜ฑ๐˜ฑ๐˜ช๐˜ญ๐˜บ ๐˜ธ๐˜ข๐˜ช๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ถ๐˜ฏ๐˜ต๐˜ช๐˜ญ ๐˜‘๐˜ข๐˜ฏ๐˜ถ๐˜ข๐˜ณ๐˜บ? Fill me in โฌ‡๏ธโฃโฃ
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Calorie Cycling 101

๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜ ๐˜ต๐˜ฐ๐˜ญ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ฐ๐˜ฏโ€™๐˜ต ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ฐ ๐˜จ๐˜ช๐˜ท๐˜ฆ ๐˜ถ๐˜ฑ ๐˜ฆ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ฆ๐˜ฏ๐˜ฅ๐˜ด, ๐˜ฉ๐˜ฐ๐˜ญ๐˜ช๐˜ฅ๐˜ข๐˜บ ๐˜ฑ๐˜ข๐˜ณ๐˜ต๐˜ช๐˜ฆ๐˜ด, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜Š๐˜ฉ๐˜ณ๐˜ช๐˜ด๐˜ต๐˜ฎ๐˜ข๐˜ด ๐˜ค๐˜ฐ๐˜ฐ๐˜ฌ๐˜ช๐˜ฆ๐˜ด ๐˜ช๐˜ฏ ๐˜ฐ๐˜ณ๐˜ฅ๐˜ฆ๐˜ณ ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ช๐˜ญ๐˜ญ ๐˜ฎ๐˜ข๐˜ฌ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ช๐˜ฏ๐˜ต๐˜ฆ๐˜ณ? โฃ

I mentioned the other day how I always used to struggle with eating too little and then in turn eating too much because it just wasnโ€™t sustainable. โฃ

Iโ€™d always do great Monday through Friday and then the weekends would hit and Iโ€™d pull myself completely off track. โฃ

I have a cheat meal. โฃโฃ

Iโ€™d stop tracking. โฃโฃ

I’d go out with friends. โฃ

Iโ€™d buy foods I usually didnโ€™t (๐˜ธ๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ฐ๐˜ง๐˜ต๐˜ฆ๐˜ฏ ๐˜ณ๐˜ฆ๐˜ด๐˜ถ๐˜ญ๐˜ต๐˜ฆ๐˜ฅ ๐˜ช๐˜ฏ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ๐˜ฎ ๐˜ข๐˜ญ๐˜ญ). โฃโฃ

And then I would wonder why I wasnโ€™t seeing the progress I was working so hard for. ๐˜š๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ง๐˜ข๐˜ฎ๐˜ช๐˜ญ๐˜ช๐˜ข๐˜ณ? โฃโฃ

Especially with the holidays I see this all the time, but what if I told you thereโ€™s a way you can actually eat more during your parties, weekends, and events and still make progress. โฃ

๐„๐ง๐ญ๐ž๐ซ: โฃ

Calorie cycling. โฃ

โฃThere are many ways to cycle calories but one of my favorite approaches is to pull calories down slightly during your routine days and bump things up for the weekends, holiday parties, etcโ€ฆ โฃ

So long as your weekly calorie intake is averaging in a deficit, those higher days will even out. โฃโฃ

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

For every weekend you have off track you are holding yourself back, but with this approach that no longer needs to be the case. It’s all about striving for that balance. โฃ

๐ˆ๐ฌ ๐ญ๐ก๐ข๐ฌ ๐ก๐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ฃโฃ

 

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My Number One Holiday Tip….

If youโ€™re struggling with weight loss right now, feeling stressed out about food, or beating yourself up for not making the best choices, I want to give you my number one tip for the holiday seasonโ€ฆ. โฃ
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๐ŸŽ„๐…๐จ๐œ๐ฎ๐ฌ ๐จ๐ง ๐ฆ๐š๐ข๐ง๐ญ๐ž๐ง๐š๐ง๐œ๐ž๐ŸŽ„โฃ
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Reality is there is no deadline to our journey, and sometimes the best and healthiest thing you can do this time of year, is take a brief pause. โฃ
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๐˜™๐˜ฆ๐˜ญ๐˜ข๐˜น, ๐˜ง๐˜ช๐˜ฏ๐˜ฅ ๐˜ฃ๐˜ข๐˜ญ๐˜ข๐˜ฏ๐˜ค๐˜ฆ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ฐ๐˜ง๐˜ง ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฆ๐˜ด๐˜ด๐˜ถ๐˜ณ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜จ๐˜ถ๐˜ช๐˜ญ๐˜ต. โฃ
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Instead of making choices based on fear or losing weight, I want you to shift your mindset. โฃ
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๐…๐จ๐œ๐ฎ๐ฌ ๐จ๐ง ๐ฆ๐š๐ค๐ข๐ง๐  ๐œ๐ก๐จ๐ข๐œ๐ž๐ฌ ๐ญ๐ก๐š๐ญ ๐š๐ซ๐ž ๐ ๐จ๐ข๐ง๐  ๐ญ๐จ ๐ฆ๐š๐ค๐ž ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ ๐Ÿ๐ž๐ž๐ฅ ๐ข๐ญโ€™๐ฌ ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ข๐ž๐ฌ๐ญ. โฃ
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๐˜›๐˜ฉ๐˜ข๐˜ต ๐˜ฎ๐˜ข๐˜บ ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ ๐˜ฑ๐˜ข๐˜ด๐˜ด๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฐ๐˜ง๐˜ง๐˜ช๐˜ค๐˜ฆ ๐˜Š๐˜ฉ๐˜ณ๐˜ช๐˜ด๐˜ต๐˜ฎ๐˜ข๐˜ด ๐˜ค๐˜ฐ๐˜ฐ๐˜ฌ๐˜ช๐˜ฆ๐˜ด ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ต๐˜ฉ๐˜ฆ๐˜บ ๐˜ญ๐˜ฆ๐˜ข๐˜ฅ ๐˜ต๐˜ฐ ๐˜ข๐˜ฏ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ด๐˜ญ๐˜ถ๐˜ฎ๐˜ฑ ๐˜ข๐˜ต ๐Ÿน๐˜ฑ๐˜ฎ. ๐Ÿช
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That may mean saying yes to the slice of your grandma’s homemade pie because itโ€™s a special memory and will make your soul feel good. โฃ๐Ÿฅง
๐˜›๐˜ฉ๐˜ข๐˜ต ๐˜ฎ๐˜ข๐˜บ ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ ๐˜ด๐˜ฌ๐˜ช๐˜ฑ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ฆ๐˜ค๐˜ฐ๐˜ฏ๐˜ฅ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜ช๐˜ต ๐˜ฎ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฉ๐˜ถ๐˜ณ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฆ๐˜ญ๐˜ญ๐˜บ. ๐Ÿดโฃ
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Remember there are foods that are good for our souls and good for our bodies. โฃ
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Letโ€™s find a balance between the two and enjoy the season. โฃ๐Ÿฅ‚๐Ÿฅฆ๐Ÿซ
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Tune into your body, eat mindfully, and trust that it will tell you what you need. โฃ
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๐˜๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅ ๐˜ฐ๐˜ง ๐˜ข๐˜ด๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ข ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ช๐˜ด ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ข๐˜ง๐˜ง๐˜ฆ๐˜ค๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต, ๐˜ข๐˜ด๐˜ฌ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ช๐˜ต ๐˜ช๐˜ด ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฎ๐˜ข๐˜ฌ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ? โฃ
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Maintaining can be a win right now. โฃ
๐‹๐ž๐ญโ€™๐ฌ ๐œ๐ž๐ฅ๐ž๐›๐ซ๐š๐ญ๐ž ๐ญ๐ก๐š๐ญ. โฃ
What goals are you focusing on throughout this holiday season? โฃ
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