Category Archives: Fitness

So you want to start tracking macros…

Here are some of my favorite tips: โฃ
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๐Ÿ• First things first, if youโ€™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. โฃ
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๐Ÿฅ™ Second step, work towards a calorie and protein goal first. Macros can be complicated and if youโ€™re not even hitting a calorie baseline or consuming enough protein consistently, we want to start there. โฃ
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๐Ÿฟ Two big tips for accuracyโ€ฆ 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, youโ€™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 youโ€™ll start to see results. โฃ
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๐Ÿง˜โ€โ™€๏ธ Lastly, ๐›๐ž ๐ฉ๐š๐ญ๐ข๐ž๐ง๐ญ. This is not a quick fix, itโ€™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. โฃ
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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 youโ€™ll learn, improve and get so much more comfortable with the process. โฃ
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๐‡๐š๐ฏ๐ž ๐ฒ๐จ๐ฎ ๐ญ๐ซ๐š๐œ๐ค๐ž๐ ๐ฆ๐š๐œ๐ซ๐จ๐ฌ ๐›๐ž๐Ÿ๐จ๐ซ๐ž?! โฃ
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P.S. looking to get started but want some extra support? Our next nutrition challenge starts Monday and thereโ€™s still time to join us. Message me if youโ€™d like some info โฃ๐Ÿ’Œ
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What I wish I knew…

๐˜๐˜ฆ๐˜บ ๐˜จ๐˜ถ๐˜ฆ๐˜ด๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ต? โฃ
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It doesnโ€™t matter if you eat three meals per day or 5. โฃ
If you eat at night you wonโ€™t automatically store that food as fat. โฃ
Carbohydrates can be eaten any time of day. โฃ
Intermittent fasting is not a magical solution to weight loss. โฃ
Neither is keto. โฃ
There is not one perfect macro or calorie prescription for everyone. โฃ
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๐˜ˆ๐˜ฏ๐˜ฅ ๐˜จ๐˜ถ๐˜ฆ๐˜ด๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ข๐˜ญ๐˜ด๐˜ฐ ๐˜ต๐˜ณ๐˜ถ๐˜ฆโ€ฆ โฃ
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You will lose weight if you are in a calorie deficit. โฃ
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But itโ€™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 theyโ€™re great for your body and your health. โฃ
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The goal of fat loss should be to eat as much as possible while still losing weight. โฃ
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These are all lessons I wish I learned a whole lot sooner on my journey. โฃ
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I tried Paleo. โฃ
I cut out carbs. โฃ
I desperately tried to stop eating by 7pm. โฃ
I ate 6 mini meals a day. โฃ
I fasted until 2pm. โฃ
I counted calories, points, macros, containers. โฃ
I took pills. โฃ
I drank shakes. โฃ
I tried ketones. โฃ
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๐€๐ง๐ ๐ ๐ฎ๐ž๐ฌ๐ฌ ๐ฐ๐ก๐š๐ญ ๐ฐ๐จ๐ซ๐ค๐ž๐ ๐›๐ž๐ฌ๐ญโ€ฆ โฃ
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Become ruthlessly consistent with tracking my food and counting macros. โฃ
Fueling my body with a whole lot of good for me foods. โฃ
Allowing myself the foods I loved. โฃ
And most importantly, removing many of the food rules I always believed to be true. โฃ
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Itโ€™s not one perfect solution for everyone but that is what worked for me. โฃ
The only way to know what works for you is to try. And fail. Probably a lot. โฃ
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But promise me thisโ€ฆ stop believing in the quick fixes, detoxes, and magic tips. โฃ
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๐˜—๐˜ถ๐˜ต ๐˜ช๐˜ฏ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ, ๐˜ด๐˜ญ๐˜ฐ๐˜ธ๐˜ญ๐˜บ, ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต๐˜ญ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฑ๐˜ข๐˜ต๐˜ช๐˜ฆ๐˜ฏ๐˜ค๐˜ฆ. โฃ
๐ˆ๐ญ ๐š๐œ๐ญ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ฐ๐จ๐ซ๐ค๐ฌ. โฃ
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Therapy

๐…๐ข๐ญ๐ง๐ž๐ฌ๐ฌ ๐ข๐ฌ ๐ฆ๐ฒ ๐ญ๐ก๐ž๐ซ๐š๐ฉ๐ฒ.โฃ
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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.โฃ
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What worries me most is how Iโ€™ll be able to move physically.โฃ
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I used to work out to โ€˜๐˜ฃ๐˜ฆ ๐˜ด๐˜ฌ๐˜ช๐˜ฏ๐˜ฏ๐˜บโ€™ and โ€˜๐˜ต๐˜ฐ ๐˜ฃ๐˜ถ๐˜ณ๐˜ฏ ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ดโ€™. โฃ
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Then I learned better. โฃ
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I started working out to feel good in my own skin. โฃ
I started working out to enhance my health. โฃ
I started working out because I enjoyed it. โฃ
I started working out because it became ๐ฆ๐ฒ ๐ญ๐ก๐ž๐ซ๐š๐ฉ๐ฒ. โฃ
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Fitness has become a huge mental outlet for me. Itโ€™s a way to clear my mind, beat depression, tackle my anxiety, and just improve my mindset overall. โฃ
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But what this is teaching me is to find new and different outlets to improve my mindset, manage anxiety, and letโ€™s be honest, get through 2021 in general. โฃ
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Lately Iโ€™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. โฃ
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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. โฃ
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& just in case you havenโ€™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. โฃ
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๐…๐จ๐œ๐ฎ๐ฌ ๐จ๐ง ๐ญ๐š๐ค๐ข๐ง๐  ๐œ๐š๐ซ๐ž ๐จ๐Ÿ ๐ฒ๐จ๐ฎ. ๐Ÿง˜โ€โ™€๏ธ

 

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Discipline

๐ˆ ๐›๐ซ๐จ๐ค๐ž ๐ฆ๐ฒ ๐Ÿ๐ŸŽ๐ค ๐ฌ๐ญ๐ž๐ฉ๐ฌ ๐š ๐๐š๐ฒ ๐ฌ๐ญ๐ซ๐ž๐š๐ค ๐š๐ง๐ ๐ข๐ญ ๐ฐ๐š๐ฌ ๐ญ๐ก๐ž ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ข๐ž๐ฌ๐ญ ๐ญ๐ก๐ข๐ง๐  ๐ˆ ๐œ๐จ๐ฎ๐ฅ๐โ€™๐ฏ๐ž ๐๐จ๐ง๐ž. โฃ
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๐˜›๐˜ฐ๐˜ฐ ๐˜ฎ๐˜ถ๐˜ค๐˜ฉ ๐˜ฅ๐˜ช๐˜ด๐˜ค๐˜ช๐˜ฑ๐˜ญ๐˜ช๐˜ฏ๐˜ฆ ๐˜ค๐˜ข๐˜ฏ ๐˜ข๐˜ญ๐˜ด๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ข ๐˜ฃ๐˜ข๐˜ฅ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ. โฃ
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Iโ€™ve been on both sides of the spectrum with my journey. โฃ
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Iโ€™ve struggled with having zero motivation and a total lack of control over my food choices, and Iโ€™ve also struggled with having a bit too much control over my healthy lifestyle. โฃ
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๐˜–๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฃ๐˜ช๐˜จ๐˜จ๐˜ฆ๐˜ด๐˜ต ๐˜ข๐˜ค๐˜ค๐˜ฐ๐˜ฎ๐˜ฑ๐˜ญ๐˜ช๐˜ด๐˜ฉ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต๐˜ด ๐˜ ๐˜ฉ๐˜ข๐˜ฅ ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ข๐˜ด๐˜ต ๐˜ฎ๐˜ฐ๐˜ฏ๐˜ต๐˜ฉโ€ฆ โฃ
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Not hitting 10 thousands steps on Christmas day. โฃ
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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. โฃ
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One of the most important things I can share is that ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ ๐ฅ๐จ๐จ๐ค๐ฌ ๐๐ข๐Ÿ๐Ÿ๐ž๐ซ๐ž๐ง๐ญ ๐Ÿ๐จ๐ซ ๐ž๐ฏ๐ž๐ซ๐ฒ๐จ๐ง๐ž. โฃ
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For some people, progress may be saying no to the pizza night out with friends. โฃ
But for others, progress may actually be going for the pizza and enjoying a slice, free of guilt. โฃ
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And chances are at points in your journey, it will be both of those. โฃ
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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. โฃ
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๐˜ ๐˜ฐ๐˜ถ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ฅ๐˜ข๐˜บ๐˜ด ๐˜ธ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏโ€™๐˜ต ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ ๐˜ช๐˜ฏ. โฃ
๐˜ ๐˜ฐ๐˜ถ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ฅ๐˜ข๐˜บ๐˜ด ๐˜ธ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ’๐˜ต ๐˜ฉ๐˜ช๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ด๐˜ต๐˜ฆ๐˜ฑ ๐˜จ๐˜ฐ๐˜ข๐˜ญ. โฃ
๐˜ ๐˜ฐ๐˜ถ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ฅ๐˜ข๐˜บ๐˜ด ๐˜ธ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏโ€™๐˜ต ๐˜ต๐˜ณ๐˜ข๐˜ค๐˜ฌ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ. โฃ
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And thatโ€™s okay. In fact, itโ€™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. โฃ
How we are able to give ourselves grace, remove the guilt, and just get right back on track. โฃ
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There is a whole lot more to life than just living a healthy lifestyle. โฃ
๐Œ๐š๐ค๐ž ๐ฌ๐ฎ๐ซ๐ž ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐ฆ๐š๐ข๐ง๐ญ๐š๐ข๐ง๐ข๐ง๐  ๐š ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐ฆ๐ข๐ง๐, ๐›๐จ๐๐ฒ, & ๐ซ๐ž๐ฅ๐š๐ญ๐ข๐จ๐ง๐ฌ๐ก๐ข๐ฉ๐ฌ ๐ญ๐จ๐จ.ย ๐Ÿ˜˜138649982_10100167652097606_722195292666195779_n

๐…๐จ๐ฎ๐ซ ๐“๐ก๐ข๐ง๐ ๐ฌ ๐ญ๐จ ๐…๐จ๐œ๐ฎ๐ฌ ๐จ๐ง ๐ฐ๐ข๐ญ๐ก ๐—ช๐ž๐ข๐ ๐ก๐ญ ๐‹๐จ๐ฌ๐ฌ ๐ญ๐ก๐š๐ญ ๐ก๐š๐ฏ๐ž ๐ง๐จ๐ญ๐ก๐ข๐ง๐  ๐ญ๐จ ๐๐จ ๐ฐ๐ข๐ญ๐ก ๐Ÿ๐จ๐จ๐

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. โฃ
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๐˜๐˜ฆ๐˜ณ๐˜ฆ ๐˜ข๐˜ณ๐˜ฆ ๐˜ง๐˜ฐ๐˜ถ๐˜ณ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฐ ๐˜ฎ๐˜ข๐˜ช๐˜ฏ๐˜ต๐˜ข๐˜ช๐˜ฏ ๐˜ฎ๐˜บ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฃ๐˜ถ๐˜ต ๐˜ข๐˜ญ๐˜ด๐˜ฐ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ฆ๐˜ฅ ๐˜ฎ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ด๐˜ถ๐˜ค๐˜ค๐˜ฆ๐˜ด๐˜ด๐˜ง๐˜ถ๐˜ญ๐˜ญ๐˜บ ๐˜ญ๐˜ฐ๐˜ด๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต. โฃ
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๐˜๐จ๐ฎ๐ซ ๐ฌ๐ญ๐ž๐ฉ๐ฌ ๐š๐ง๐ ๐๐š๐ข๐ฅ๐ฒ ๐ฆ๐จ๐ฏ๐ž๐ฆ๐ž๐ง๐ญ. 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. โฃ
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๐…๐ซ๐ž๐ช๐ฎ๐ž๐ง๐œ๐ฒ ๐จ๐Ÿ ๐ฒ๐จ๐ฎ๐ซ ๐ฐ๐ž๐ข๐ ๐ก-๐ข๐ง๐ฌ. 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. โฃ
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๐’๐ฅ๐ž๐ž๐ฉ. 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. โฃ
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๐Œ๐ข๐ง๐๐ฌ๐ž๐ญ. 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. โฃ
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๐๐จ๐ญ๐ญ๐จ๐ฆ ๐ฅ๐ข๐ง๐ž: 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. โฃ
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Not only that, once you get there youโ€™ll be able to sustain it because you already have these healthy lifestyle behaviors in place. โฃ
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๐‡๐ž๐ฅ๐ฉ๐Ÿ๐ฎ๐ฅ?! ๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜ณ๐˜ฆ ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฏ๐˜ฐ๐˜ฏ-๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ณ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ๐˜ฐ๐˜ถ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ซ๐˜ฐ๐˜ถ๐˜ณ๐˜ฏ๐˜ฆ๐˜บโฃ โฌ‡๏ธ
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