Category Archives: Fitness

So you want to start tracking macros…

Here are some of my favorite tips: ⁣

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First things first, if you’ve never tracked your food before start there. Give yourself a week of simply logging your food in an app like My Fitness Pal without stressing about hitting a goal. ⁣

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Second step, work towards a calorie and protein goal first. Macros can be complicated and if you’re not even hitting a calorie baseline or consuming enough protein consistently, we want to start there. ⁣

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Two big tips for accuracy… plan ahead as much as you can, your calories and macros are like a budget and if you can allot your needs ahead of time, you’ll be better able to reach your targets. Also, get yourself a food scale and weigh and measure as much as you can. The more accurate you can be, the sooner you’ll start to see results. ⁣

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Lastly, 𝐛𝐞 𝐩𝐚𝐭𝐢𝐞𝐧𝐭. This is not a quick fix, it’s a long term sustainable approach that you want to be as consistent with as possible. That’s going to mean not dramatically slashing calories or cutting out all the foods you love. ⁣

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Understand that as with anything in life, it will get easier as you go. Starting is going to be uncomfortable, it’s going to feel tedious, and might be a bit overwhelming, but with time you’ll learn, improve and get so much more comfortable with the process. ⁣

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𝐇𝐚𝐯𝐞 𝐲𝐨𝐮 𝐭𝐫𝐚𝐜𝐤𝐞𝐝 𝐦𝐚𝐜𝐫𝐨𝐬 𝐛𝐞𝐟𝐨𝐫𝐞?! ⁣

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P.S. looking to get started but want some extra support? Our next nutrition challenge starts Monday and there’s still time to join us. Message me if you’d like some info ⁣

What I wish I knew…

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𝘏𝘦𝘺 𝘨𝘶𝘦𝘴𝘴 𝘸𝘩𝘢𝘵? ⁣

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It doesn’t matter if you eat three meals per day or 5. ⁣

If you eat at night you won’t automatically store that food as fat. ⁣

Carbohydrates can be eaten any time of day. ⁣

Intermittent fasting is not a magical solution to weight loss. ⁣

Neither is keto. ⁣

There is not one perfect macro or calorie prescription for everyone. ⁣

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𝘈𝘯𝘥 𝘨𝘶𝘦𝘴𝘴 𝘸𝘩𝘢𝘵’𝘴 𝘢𝘭𝘴𝘰 𝘵𝘳𝘶𝘦… ⁣

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You will lose weight if you are in a calorie deficit. ⁣

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But it’s also probably a pretty good idea to drink a lot of water and eat a lot of vegetables, not because you need them to lose weight, but because they’re great for your body and your health. ⁣

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The goal of fat loss should be to eat as much as possible while still losing weight. ⁣

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These are all lessons I wish I learned a whole lot sooner on my journey. ⁣

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I tried Paleo. ⁣

I cut out carbs. ⁣

I desperately tried to stop eating by 7pm. ⁣

I ate 6 mini meals a day. ⁣

I fasted until 2pm. ⁣

I counted calories, points, macros, containers. ⁣

I took pills. ⁣

I drank shakes. ⁣

I tried ketones. ⁣

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𝐀𝐧𝐝 𝐠𝐮𝐞𝐬𝐬 𝐰𝐡𝐚𝐭 𝐰𝐨𝐫𝐤𝐞𝐝 𝐛𝐞𝐬𝐭… ⁣

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Become ruthlessly consistent with tracking my food and counting macros. ⁣

Fueling my body with a whole lot of good for me foods. ⁣

Allowing myself the foods I loved. ⁣

And most importantly, removing many of the food rules I always believed to be true. ⁣

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It’s not one perfect solution for everyone but that is what worked for me. ⁣

The only way to know what works for you is to try. And fail. Probably a lot. ⁣

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But promise me this… stop believing in the quick fixes, detoxes, and magic tips. ⁣

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𝘗𝘶𝘵 𝘪𝘯 𝘸𝘰𝘳𝘬, 𝘴𝘭𝘰𝘸𝘭𝘺, 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵𝘭𝘺 𝘢𝘯𝘥 𝘸𝘪𝘵𝘩 𝘱𝘢𝘵𝘪𝘦𝘯𝘤𝘦. ⁣

𝐈𝐭 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐰𝐨𝐫𝐤𝐬. ⁣

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Therapy

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𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐢𝐬 𝐦𝐲 𝐭𝐡𝐞𝐫𝐚𝐩𝐲.⁣

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The other day I posted about struggling with unknowns of surgery, and I want to be clear that I could care less if my body changes appearance-wise during recovery.⁣

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What worries me most is how I’ll be able to move physically.⁣

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I used to work out to ‘𝘣𝘦 𝘴𝘬𝘪𝘯𝘯𝘺’ and ‘𝘵𝘰 𝘣𝘶𝘳𝘯 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴’. ⁣

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Then I learned better. ⁣

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I started working out to feel good in my own skin. ⁣

I started working out to enhance my health. ⁣

I started working out because I enjoyed it. ⁣

I started working out because it became 𝐦𝐲 𝐭𝐡𝐞𝐫𝐚𝐩𝐲. ⁣

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Fitness has become a huge mental outlet for me. It’s a way to clear my mind, beat depression, tackle my anxiety, and just improve my mindset overall. ⁣

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But what this is teaching me is to find new and different outlets to improve my mindset, manage anxiety, and let’s be honest, get through 2021 in general. ⁣

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Lately I’ve been focusing on things like more family time, getting outside for walks, more time with friends, journaling & reading more, listening to podcasts, and seeking support when I need it. They have all been huge, and will continue to be incredible tools as I heal and scale back on my regular activity. ⁣

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I always want to be fully transparent and remind you that it is 100% okay to take a break, rest & recover, BUT it is also 100% okay to feel anxiety about that rest & recovery too. ⁣

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& just in case you haven’t yet discovered what an amazing tool fitness can be for therapy, I want to encourage you to get moving. Not to burn off calories or change your body, but to enhance your health & improve your mindset. ⁣

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𝐅𝐨𝐜𝐮𝐬 𝐨𝐧 𝐭𝐚𝐤𝐢𝐧𝐠 𝐜𝐚𝐫𝐞 𝐨𝐟 𝐲𝐨𝐮.

Discipline

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𝐈 𝐛𝐫𝐨𝐤𝐞 𝐦𝐲 𝟏𝟎𝐤 𝐬𝐭𝐞𝐩𝐬 𝐚 𝐝𝐚𝐲 𝐬𝐭𝐫𝐞𝐚𝐤 𝐚𝐧𝐝 𝐢𝐭 𝐰𝐚𝐬 𝐭𝐡𝐞 𝐡𝐞𝐚𝐥𝐭𝐡𝐢𝐞𝐬𝐭 𝐭𝐡𝐢𝐧𝐠 𝐈 𝐜𝐨𝐮𝐥𝐝’𝐯𝐞 𝐝𝐨𝐧𝐞. ⁣
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𝘛𝘰𝘰 𝘮𝘶𝘤𝘩 𝘥𝘪𝘴𝘤𝘪𝘱𝘭𝘪𝘯𝘦 𝘤𝘢𝘯 𝘢𝘭𝘴𝘰 𝘣𝘦 𝘢 𝘣𝘢𝘥 𝘵𝘩𝘪𝘯𝘨. ⁣
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I’ve been on both sides of the spectrum with my journey. ⁣
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I’ve struggled with having zero motivation and a total lack of control over my food choices, and I’ve also struggled with having a bit too much control over my healthy lifestyle. ⁣
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𝘖𝘯𝘦 𝘰𝘧 𝘵𝘩𝘦 𝘣𝘪𝘨𝘨𝘦𝘴𝘵 𝘢𝘤𝘤𝘰𝘮𝘱𝘭𝘪𝘴𝘩𝘮𝘦𝘯𝘵𝘴 𝘐 𝘩𝘢𝘥 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘱𝘢𝘴𝘵 𝘮𝘰𝘯𝘵𝘩… ⁣
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Not hitting 10 thousands steps on Christmas day. ⁣
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While this may seem silly, insignificant, or even a negative thing to share, for me it was a huge win. For the first time in a while, I was able to prioritize my family, my health, and my rest & recovery time, over a fitness goal. ⁣
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One of the most important things I can share is that 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐥𝐨𝐨𝐤𝐬 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐟𝐨𝐫 𝐞𝐯𝐞𝐫𝐲𝐨𝐧𝐞. ⁣
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For some people, progress may be saying no to the pizza night out with friends. ⁣
But for others, progress may actually be going for the pizza and enjoying a slice, free of guilt. ⁣
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And chances are at points in your journey, it will be both of those. ⁣
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Discipline can be a very helpful tool to build up health habits and routine over time. But I also want to encourage you that part of living and sustaining a healthy lifestyle also includes finding flexibility within our discipline. ⁣
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𝘠𝘰𝘶 𝘸𝘪𝘭𝘭 𝘩𝘢𝘷𝘦 𝘥𝘢𝘺𝘴 𝘸𝘩𝘦𝘳𝘦 𝘺𝘰𝘶 𝘤𝘢𝘯’𝘵 𝘸𝘦𝘪𝘨𝘩 𝘪𝘯. ⁣
𝘠𝘰𝘶 𝘸𝘪𝘭𝘭 𝘩𝘢𝘷𝘦 𝘥𝘢𝘺𝘴 𝘸𝘩𝘦𝘳𝘦 𝘺𝘰𝘶 𝘤𝘢𝘯’𝘵 𝘩𝘪𝘵 𝘺𝘰𝘶𝘳 𝘴𝘵𝘦𝘱 𝘨𝘰𝘢𝘭. ⁣
𝘠𝘰𝘶 𝘸𝘪𝘭𝘭 𝘩𝘢𝘷𝘦 𝘥𝘢𝘺𝘴 𝘸𝘩𝘦𝘳𝘦 𝘺𝘰𝘶 𝘤𝘢𝘯’𝘵 𝘵𝘳𝘢𝘤𝘬 𝘺𝘰𝘶𝘳 𝘧𝘰𝘰𝘥. ⁣
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And that’s okay. In fact, it’s perfectly normal, healthy, and part of the process to have those days.
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What matters most is how we choose to handle those moments. ⁣
How we are able to give ourselves grace, remove the guilt, and just get right back on track. ⁣
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There is a whole lot more to life than just living a healthy lifestyle. ⁣
𝐌𝐚𝐤𝐞 𝐬𝐮𝐫𝐞 𝐲𝐨𝐮’𝐫𝐞 𝐦𝐚𝐢𝐧𝐭𝐚𝐢𝐧𝐢𝐧𝐠 𝐚 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐦𝐢𝐧𝐝, 𝐛𝐨𝐝𝐲, & 𝐫𝐞𝐥𝐚𝐭𝐢𝐨𝐧𝐬𝐡𝐢𝐩𝐬 𝐭𝐨𝐨.

𝐅𝐨𝐮𝐫 𝐓𝐡𝐢𝐧𝐠𝐬 𝐭𝐨 𝐅𝐨𝐜𝐮𝐬 𝐨𝐧 𝐰𝐢𝐭𝐡 𝗪𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬 𝐭𝐡𝐚𝐭 𝐡𝐚𝐯𝐞 𝐧𝐨𝐭𝐡𝐢𝐧𝐠 𝐭𝐨 𝐝𝐨 𝐰𝐢𝐭𝐡 𝐟𝐨𝐨𝐝

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While we know that weight loss is 90% of your nutrition choices, we tend to underestimate how much of a role non-food factors can play in making our weight loss journey easier or harder. ⁣

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𝘏𝘦𝘳𝘦 𝘢𝘳𝘦 𝘧𝘰𝘶𝘳 𝘵𝘩𝘪𝘯𝘨𝘴 𝘵𝘩𝘢𝘵 𝘐 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘵𝘰 𝘮𝘢𝘪𝘯𝘵𝘢𝘪𝘯 𝘮𝘺 𝘸𝘦𝘪𝘨𝘩𝘵 𝘣𝘶𝘵 𝘢𝘭𝘴𝘰 𝘩𝘦𝘭𝘱𝘦𝘥 𝘮𝘦 𝘪𝘯 𝘴𝘶𝘤𝘤𝘦𝘴𝘴𝘧𝘶𝘭𝘭𝘺 𝘭𝘰𝘴𝘪𝘯𝘨 𝘸𝘦𝘪𝘨𝘩𝘵. ⁣

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𝐘𝐨𝐮𝐫 𝐬𝐭𝐞𝐩𝐬 𝐚𝐧𝐝 𝐝𝐚𝐢𝐥𝐲 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭. Things like hitting a daily step goal, walking an extra 30 minutes a day, or just moving more overall can not only play a huge role in calorie output, but more importantly will help to keep your mindset positive & motivation high. ⁣

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𝐅𝐫𝐞𝐪𝐮𝐞𝐧𝐜𝐲 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐰𝐞𝐢𝐠𝐡-𝐢𝐧𝐬. For some, weighing in daily can help to keep you on track, accountable, and accurately measuring progress. For others, putting the scale away to prevent self-sabotage or emotional eating based on the results will be key. Learn and understand what works best with your mindset right now, & follow through accordingly. ⁣

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𝐒𝐥𝐞𝐞𝐩. The more you prioritize sleep and a nighttime routine, the easier it will be to follow through with a healthy lifestyle. Lack of sleep may often lead to increased cravings, higher stress levels, unbalanced hormone levels, fatigue and so many other factors that make it ten times harder to stay consistent on your health and fitness journey. ⁣

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𝐌𝐢𝐧𝐝𝐬𝐞𝐭. Begin to address and understand your belief and confidence that you will be capable and successful in reaching your goals. This is called self-efficacy. One of the best things you can do to improve this is to set small realistic goals that you truly believe you will be able to accomplish & see small wins along the way. ⁣

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𝐁𝐨𝐭𝐭𝐨𝐦 𝐥𝐢𝐧𝐞: the healthier of an overall lifestyle you can live, the easier the nutrition piece will be to adhere to. And if you can nail that nutritional adherence 90% of the time, you are guaranteed to see success. ⁣

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Not only that, once you get there you’ll be able to sustain it because you already have these healthy lifestyle behaviors in place. ⁣

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𝐇𝐞𝐥𝐩𝐟𝐮𝐥?! 𝘞𝘩𝘢𝘵 𝘢𝘳𝘦 𝘴𝘰𝘮𝘦 𝘰𝘧 𝘵𝘩𝘦 𝘯𝘰𝘯-𝘧𝘰𝘰𝘥 𝘵𝘩𝘪𝘯𝘨𝘴 𝘺𝘰𝘶 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘵𝘩𝘳𝘰𝘶𝘨𝘩𝘰𝘶𝘵 𝘺𝘰𝘶𝘳 𝘫𝘰𝘶𝘳𝘯𝘦𝘺⁣