Category Archives: Thoughts

Transform

๐˜›๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ช๐˜ค๐˜ต๐˜ถ๐˜ณ๐˜ฆ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ญ๐˜ฆ๐˜ง๐˜ต ๐˜ธ๐˜ข๐˜ด ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ข๐˜ณ๐˜ฅ๐˜ฆ๐˜ด๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ ๐˜ฉ๐˜ข๐˜ฅ ๐˜ต๐˜ฐ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ด๐˜ฐ๐˜ค๐˜ช๐˜ข๐˜ญ ๐˜ฎ๐˜ฆ๐˜ฅ๐˜ช๐˜ข. โฃ
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I had just moved back to Massachusetts, was depressed, and up almost 40 lbs from a weight that was healthiest for my body. โฃ
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My workouts felt slow, heavy, and I dreaded every single one of them. โฃ
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My nutrition was a mess of restricting to compensate for the weight gain and overeating out of sadness, emotions, and just plain hunger. โฃ
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At the time I was teaching fitness classes, running a successful online nutrition & fitness business, and was beyond embarrassed with how far I had fallen off track. โฃ
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Then one of the best things to ever happen to me occurred. ๐€๐ง๐ ๐ˆ ๐š๐ฅ๐ฆ๐จ๐ฌ๐ญ ๐ญ๐ฎ๐ซ๐ง๐ž๐ ๐ข๐ญ ๐๐จ๐ฐ๐ง. โฃ
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I was embarrassed to share. โฃ
I was terrified to fail. โฃ
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But I was chosen to test out a 20 minute cardio program with the creator of insanity, and couldnโ€™t turn it down. โฃ
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So I committed. โฃ
I dove in to day one all over again. โฃ
I trusted the process. โฃ
I used Shaun T as my greatest source of motivation. โฃ
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And thank goodness I did. โฃ
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Three years later, and I still credit that program as the one thing to completely transform me all over again. โฃ

Iโ€™m curious where youโ€™re at on your journey? Afraid to start? Going well? Ready to restart? Need a boost of motivation?

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Accountability

The moments when you donโ€™t really want to check in are often the moments you need it the most. โฃ
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Itโ€™s really easy to show up when life is going great, youโ€™re on track, making progress, and hitting your goals. โฃ
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Then the weekend happens, a binge occurs, and you go off the grid…โฃ
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๐ˆ๐ฌ ๐ข๐ญ ๐ง๐จ๐ซ๐ฆ๐š๐ฅ? 100% โฃ
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๐ˆ๐ฌ ๐ข๐ญ ๐›๐ž๐ง๐ž๐Ÿ๐ข๐œ๐ข๐š๐ฅ? 100% not at allโฃ
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Reality is, youโ€™ll be a whole lot better off, regrouping, showing up, owning up to being human (๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜ธ๐˜ฆ ๐˜ข๐˜ญ๐˜ญ ๐˜ง๐˜ข๐˜ญ๐˜ญ ๐˜ฐ๐˜ง๐˜ง) and seeking support. โฃ
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So if I can encourage you to do one this Monday morning itโ€™s this: โฃ
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๐’๐ก๐จ๐ฐ ๐ฎ๐ฉ. โฃ
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Check in. Admit your faults. Learn from them. Move forward. Ask for help if you need it. And commit to showing up. โฃ
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Showing up when itโ€™s easy. โฃ
Showing up when you hit your macros. โฃ
Showing up when you donโ€™t really feel like it. โฃ
Showing up when you binged. โฃ
Showing up when the scale is up. โฃ
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Because reality is all of the above will happen. โฃ
And you can continue to make progress when all of the above happens. โฃ
So long as you keep showing up. โฃ
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Accountability check. ๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ฐ๐˜ฎ๐˜ฎ๐˜ช๐˜ต๐˜ต๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ด๐˜ฉ๐˜ฐ๐˜ธ๐˜ช๐˜ฏ๐˜จ ๐˜ถ๐˜ฑ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ?

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Weekly Averages

๐€๐ซ๐ž ๐ฒ๐จ๐ฎ ๐ ๐ฎ๐ข๐ฅ๐ญ๐ฒ ๐จ๐Ÿ ๐ญ๐ก๐ข๐ฌ? โฃ
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Doing so well all week, overdoing it on the weekend and starting fresh on Monday? โฃ
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๐˜š๐˜ต๐˜ฆ๐˜ฑ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜จ๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ณ๐˜ถ๐˜ด๐˜ต๐˜ณ๐˜ข๐˜ต๐˜ฆ๐˜ฅ ๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ณ๐˜ฆ๐˜ฏ’๐˜ต ๐˜ด๐˜ฆ๐˜ฆ๐˜ช๐˜ฏ๐˜จ ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ข๐˜ด ๐˜ง๐˜ข๐˜ด๐˜ต ๐˜ข๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ? โฃ
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Weighing in, expecting a loss and seeing a spike & wave of disappointment instead? โฃ
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If any of these apply to you, I want to share one of the ๐›๐ข๐ ๐ ๐ž๐ฌ๐ญ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ ๐š๐ฆ๐ž ๐œ๐ก๐š๐ง๐ ๐ž๐ซ๐ฌ for myself and a lot of my clientsโ€ฆ โฃ
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๐—ช๐ž๐ž๐ค๐ฅ๐ฒ ๐€๐ฏ๐ž๐ซ๐š๐ ๐ž๐ฌ โฃ
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๐˜Ž๐˜ช๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ข ๐˜ต๐˜ณ๐˜บ…โฃ
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Instead of judging your progress on the scale by day to day fluctuations or once a week weigh ins, weigh in daily, first thing in the morning. โฃ
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At the end of the week, find the average weight across your week & compare that week over week. Chances are when you do this, youโ€™ll find your lack of progress is actually slow and steady progress downward, despite those random spikes. โฃ
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Same thing goes with calories and macros. Reality is, itโ€™s a whole lot more realistic to hit a weekly average calorie goal vs. a daily goal perfectly each day. โฃ
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This will give you some wiggle room for those high calorie Saturdayโ€™s, the days where you just canโ€™t eat as much as you’d like, or when your food choices are less than stellar. โฃ
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These simple shifts can make a whole world of difference in how you measure and see your progress. You’ll no longer feel like every day has to be perfect to see results. Because it doesnโ€™t.
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Embrace the journey & the process. โฃ
Focus on shifting your mindset & seeing things differently. โฃ
Progress will come. โฃ

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Family

๐…๐ข๐ญ๐ง๐ž๐ฌ๐ฌ ๐ฐ๐š๐ฌ ๐ฆ๐ฒ ๐จ๐ง๐ฅ๐ฒ ๐จ๐ฎ๐ญ๐ฅ๐ž๐ญ. โฃ
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If youโ€™ve known me for a while, you probably know that over time, I fell more and more in love with fitness. โฃ
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It became my cure for anxiety. โฃ
A huge part of my social life. โฃ
An escape from work. โฃ
A pick me up from depression. โฃ
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Then with my surgery, I couldnโ€™t workout. โฃ
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This past Tuesday after a few incredibly anxious days, I did something I never thought Iโ€™d be doing. โฃ
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Even though Iโ€™m back to training, โฃ
๐˜ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ค๐˜ณ๐˜ถ๐˜ด๐˜ฉ ๐˜ฎ๐˜บ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ข ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต, โฃ
๐˜ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ฑ๐˜ข๐˜ค๐˜ฆ ๐˜ต๐˜ฐ ๐˜จ๐˜ฆ๐˜ต ๐˜ข๐˜ด ๐˜ฎ๐˜ข๐˜ฏ๐˜บ ๐˜ด๐˜ต๐˜ฆ๐˜ฑ๐˜ด ๐˜ข๐˜ด ๐˜ ๐˜ค๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ,โฃ
๐˜ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ ๐˜ฉ๐˜ข๐˜ณ๐˜ฅ๐˜ฆ๐˜ณ ๐˜ต๐˜ฐ ๐˜ฆ๐˜ด๐˜ค๐˜ข๐˜ฑ๐˜ฆ ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ช๐˜ต๐˜บ. โฃ
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I blocked out my schedule, picked up and drove an hour to hold my favorite human for a total of 15 minutes. โฃ
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๐€๐ง๐ ๐ข๐ญ ๐ฐ๐š๐ฌ ๐ญ๐ก๐ž ๐ก๐ข๐ ๐ก๐ฅ๐ข๐ ๐ก๐ญ ๐จ๐Ÿ ๐ฆ๐ฒ ๐๐š๐ฒ. โฃ
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I was reminded just how much I appreciate my brother in law. โฃ
I was reminded just how disappointed I felt that I missed my sister at work. โฃ
I was reminded just how special my parents are to me, and just how much in an instant they can make me feel whole again. โฃ
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๐“๐ก๐ž๐ซ๐ž ๐ข๐ฌ ๐ฌ๐จ ๐ฆ๐ฎ๐œ๐ก ๐ฆ๐จ๐ซ๐ž ๐ญ๐จ ๐ฅ๐ข๐Ÿ๐ž ๐ญ๐ก๐š๐ง ๐Ÿ๐ข๐ญ๐ง๐ž๐ฌ๐ฌ, ๐จ๐ซ ๐ก๐š๐ฏ๐ข๐ง๐  ๐š๐›๐ฌ, ๐จ๐ซ ๐ฅ๐จ๐ฌ๐ข๐ง๐  ๐ฐ๐ž๐ข๐ ๐ก๐ญ, ๐จ๐ซ ๐ก๐ข๐ญ๐ญ๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐ฆ๐š๐œ๐ซ๐จ๐ฌ ๐ฉ๐ž๐ซ๐Ÿ๐ž๐œ๐ญ๐ฅ๐ฒ. โฃ
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For a while I forgot that. โฃ
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And as frustrated I get with slowly recovering from surgery….โฃ
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It was quite possibly one of the best things to happen to me. โฃ
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Having a support system is one of the greatest things you can have. If you learn anything from me, please let it be to never take that for granted. โฃ
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๐๐ž๐œ๐š๐ฎ๐ฌ๐ž ๐š๐›๐ฌ ๐š๐ซ๐ž ๐ ๐ซ๐ž๐š๐ญ, ๐›๐ฎ๐ญ ๐Ÿ๐š๐ฆ๐ข๐ฅ๐ฒ ๐ข๐ฌ ๐„๐•๐„๐‘๐˜๐“๐‡๐ˆ๐๐†. โฃ

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3 Simple Changes…

๐˜ˆ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฉ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต ๐˜ช๐˜ด ๐˜ฐ๐˜ฏ๐˜ญ๐˜บ ๐Ÿบ% ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฅ๐˜ข๐˜บโ€ฆ โฃ
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๐๐ฎ๐ญ ๐ฐ๐ก๐š๐ญโ€™๐ฌ ๐ก๐š๐ฉ๐ฉ๐ž๐ง๐ข๐ง๐  ๐๐ฎ๐ซ๐ข๐ง๐  ๐ญ๐ก๐ž ๐จ๐ญ๐ก๐ž๐ซ ๐Ÿ—๐Ÿ”%? โฃ
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I posted last week about the importance of training your core, but we all know that you can do all the sit ups in the world and see zero change in your body if other factors arenโ€™t coming into play as well. โฃ
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That being said, before you go cleansing and detoxing, letโ€™s first focus on some small sustainable habits you can incorporate consistently to progressively see and feel change over time. โฃ
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๐Ÿ‘ ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž๐ฌ ๐ญ๐จ ๐ข๐ง๐œ๐จ๐ซ๐ฉ๐จ๐ซ๐š๐ญ๐ž: โฃ
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1. ๐˜š๐˜ฆ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜๐˜ช๐˜ต ๐˜ข ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ ๐˜ด๐˜ต๐˜ฆ๐˜ฑ ๐˜จ๐˜ฐ๐˜ข๐˜ญ. Take inventory of your current steps per day and aim to increase and stay consistent from there. We often overestimate how much of a role our workouts play in weight loss, and underestimate the small things like your day to day activity and steps. It can play a huge role in overall calorie burn throughout your day. โฃ
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2. ๐˜–๐˜ฏ๐˜ฆ ๐˜ฃ๐˜ช๐˜จ ๐˜ด๐˜ข๐˜ญ๐˜ข๐˜ฅ ๐˜ข ๐˜ฅ๐˜ข๐˜บ. Donโ€™t overthink this one. Incorporate one veggie based salad a day and youโ€™ll fill up on good foods, bump up your fiber, and find yourself planning and accounting for at least one healthy meal a day โฃ
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3. ๐˜‹๐˜ณ๐˜ช๐˜ฏ๐˜ฌ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ธ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ญ๐˜ฆ๐˜ด๐˜ด ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ด๐˜ต๐˜ถ๐˜ง๐˜ง. Cut back on the calories coming from other drinks, and aim to hit a water goal. Not only will youโ€™ll likely feel a bit less hungry but you could also potentially be decreasing a ton of empty calories. โฃ
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Simple! Once you nail these you can start to layer on more steps. ๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ˆ๐˜ฑ๐˜ณ๐˜ช๐˜ญ ๐˜ˆ๐˜ฃ๐˜ด ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ถ๐˜ด? ๐˜๐˜ฐ๐˜ธ ๐˜ฅ๐˜ช๐˜ฅ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜จ๐˜ฐ? ๐˜ž๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ด๐˜ช๐˜ฎ๐˜ฑ๐˜ญ๐˜ฆ ๐˜ต๐˜ช๐˜ฑ๐˜ด ๐˜ข๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ช๐˜ฏ๐˜ค๐˜ฐ๐˜ณ๐˜ฑ๐˜ฐ๐˜ณ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ? โฃ
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