Category Archives: Thoughts

How to make peace with your trigger foods…

Have you ever had that food that you just can’t seem to control yourself around? 

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You do well all day and your nighttime sugar fix is your weakness? 
You can’t keep M & Ms in the house cause you’ll eat the whole bag? 
You know a jar of peanut butter never lasts long because you’re supposed to be an adult, but you’re eating the jar with a fork for dinner on a Tuesday? 

Want to know one of my favorite hacks to help my clients “gain control” around these foods?

Foods in fact, they typically deem “off limits”, “bad” or feel like they can’t keep in the house… 

Actually eat them. 

Now I know that sounds crazy, and trust me that doesn’t have to mean that you’re ready just yet to grab a handful of m&m’s from the bag in the pantry, but here’s what I want you to try doing:

  1. STOP labeling your foods as good or bad. Foods are just food. Some are better for our bodies and some are better for our souls, but they are literally just nutrients we consume. 
  2. Allow yourself to have these foods in a manner that you can feel more in control around them. 

We can do this in a few ways: 

For some it’s consuming them at a time when you feel more in control of your choices. Maybe this means adding some chocolate chips in your morning oatmeal because you rarely overeat early in the day. Or, adding your chips to the end of your very filling lunch salad packed with protein and fiber for lunch so you feel more satisfied. 

For others, it’s going and purchasing a single serving of your favorite food one day at a time, or going out for that food (like ice cream) instead of keeping it in the house, until you build up more confidence around that food.

Reality is, the more we actually normalize the foods we claim to “struggle” with the more in control we’ll feel around them, BUT one of the biggest things I’ve learned is we need to do it in the approach that’s right for you. 

Because reality is, if you told me to just intuitively eat from a bag of peanut butter cups in my cabinet, they’d be gone in a day. So for me, the best approach may be to get a single serving of peanut butter cups every day for two weeks. Most likely, by the end of the two weeks I may not even want it. 

When it comes to weight loss…

Mindset matters. Habits matter. The stories we tell ourselves matter. 

Let’s focus on normalizing all foods. Removing the judgment and giving ourselves grace. I’m working on it too, wanna join me?!

30 Days To Your 5K

Ever want to run a 5K but weren’t sure where to start?

Over the next 30 days we will work our way through this program!

What is 30 Day Breakaway?

30 Day Breakaway is a running and resistance-training challenge made for rapid results. Your goal? Complete a 5K on day 30.

You’ll lift to build lean muscle and then head out for runs with Idalis in your ear as she guides you every step of the way.

This dynamic combo of running and resistance training will help you incinerate fat as you build strength, endurance, speed, and total-body power.

Raining or snowing outside? No problem.

Just follow Idalis from your treadmill as she runs through beautiful landscapes, or substitute any run with the Rainy Day Cardio workout for a killer calorie burn in under 20 minutes.

These training sessions with a renowned track star won’t just get you a slimmer, more athletic body.

By the end, you’ll be able to say you ran a 5K — and have the results to prove it.

Who Is Idalis Velazquez?

Idalis is a NASM-certified personal trainer and creator of Beachbody’s Spanish-language program, Mes de Más.

She’s been a dedicated athlete since her days in Puerto Rico, where she ranked nationally as a track-and-field star for 10 years.

Now Idalis is going back to her running roots to show what’s possible when you tap into your own inner runner.

In the 30 Day Breakaway, she’ll be running some of the most beautiful landscapes to inspire you to do the same — to go out for a run and break away from all the noise — and get transformative results in just 30 days.

 

I’ve lost weight… now what?!

𝐈’𝐯𝐞 𝐥𝐨𝐬𝐭 𝐰𝐞𝐢𝐠𝐡𝐭… 𝐧𝐨𝐰 𝐰𝐡𝐚𝐭? ⁣

I got a great question last week and realized that I’ve never actually posted about what happens once you lose the weight. ⁣

In fact, I honestly think one of the biggest hurdles for so many is not the actual weight loss itself, but it’s maintaining it. ⁣

Did you know that 6 out of 7 overweight or obese people will lose a significant amount of body weight in their life.⁣⁣

𝐁𝐮𝐭 𝐡𝐞𝐫𝐞’𝐬 𝐭𝐡𝐞 𝐩𝐫𝐨𝐛𝐥𝐞𝐦:⁣⁣

𝟻𝟶-𝟽𝟶% 𝘸𝘪𝘭𝘭 𝘳𝘦𝘨𝘢𝘪𝘯 𝘢𝘭𝘭 𝘰𝘧 𝘵𝘩𝘦𝘪𝘳 𝘸𝘦𝘪𝘨𝘩𝘵 𝘭𝘰𝘴𝘵 𝘸𝘪𝘵𝘩𝘪𝘯 𝘢 𝘺𝘦𝘢𝘳.⁣⁣

𝘞𝘪𝘵𝘩𝘪𝘯 𝟸 𝘺𝘦𝘢𝘳𝘴 𝘵𝘩𝘢𝘵 𝘴𝘵𝘢𝘵𝘪𝘴𝘵𝘪𝘤 𝘵𝘶𝘳𝘯𝘴 𝘵𝘰 𝟾𝟻%. ⁣⁣

𝘞𝘪𝘵𝘩𝘪𝘯 𝟹 𝘺𝘦𝘢𝘳𝘴 𝘵𝘩𝘢𝘵 𝘴𝘵𝘢𝘵𝘪𝘴𝘵𝘪𝘤 𝘵𝘶𝘳𝘯𝘴 𝘵𝘰 𝟿𝟻%.*⁣⁣

What’s scarier, is of those who regain the weight, one third to two thirds will increase to a weight higher than they originally started.*⁣⁣⁣*𝘚𝘵𝘢𝘵𝘴 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 𝘴𝘶𝘱𝘦𝘳 𝘴𝘮𝘢𝘳𝘵 𝘓𝘢𝘺𝘯𝘦 𝘕𝘰𝘳𝘵𝘰𝘯. 𝘠’𝘢𝘭𝘭 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘧𝘰𝘭𝘭𝘰𝘸 𝘩𝘪𝘮⁣

So once you get to your goal, what do you do to stay there? ⁣

𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞 𝐭𝐢𝐩𝐬: ⁣

  1. 𝘊𝘰𝘯𝘵𝘪𝘯𝘶𝘦 𝘵𝘰 𝘪𝘮𝘱𝘭𝘦𝘮𝘦𝘯𝘵 𝘵𝘩𝘦 𝘩𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘩𝘦𝘭𝘱𝘦𝘥 𝘺𝘰𝘶 𝘭𝘰𝘴𝘦 𝘸𝘦𝘪𝘨𝘩𝘵 𝘪𝘯 𝘵𝘩𝘦 𝘧𝘪𝘳𝘴𝘵 𝘱𝘭𝘢𝘤𝘦. That means if you were tracking macros, initially you probably will still want to track at least for the short term. If you were consuming vegetables with every meal, keep doing so. If drinking water and walking help you tons, keep up the chugging and steps. ⁣
  2. ⁣𝘊𝘰𝘯𝘵𝘪𝘯𝘶𝘦 𝘵𝘰 𝘮𝘰𝘯𝘪𝘵𝘰𝘳 𝘸𝘦𝘪𝘨𝘩𝘵, 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘱𝘪𝘤𝘴, 𝘰𝘳 𝘮𝘦𝘢𝘴𝘶𝘳𝘦𝘮𝘦𝘯𝘵𝘴. Give yourself some data points to continue to track. Understand that maintenance is a range and it may mean you fluctuate up and down between 3-5 lbs, but if you start to notice more weight than you’d like creeping back on, you can go back to the same strategies and habits you once used to lose the weight. ⁣
  3. 𝘚𝘭𝘰𝘸𝘭𝘺 𝘢𝘯𝘥 𝘴𝘵𝘳𝘢𝘵𝘦𝘨𝘪𝘤𝘢𝘭𝘭𝘺 𝘢𝘭𝘭𝘰𝘸 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘵𝘰 𝘤𝘰𝘯𝘴𝘶𝘮𝘦 𝘮𝘰𝘳𝘦 𝘧𝘰𝘰𝘥. Everyone will choose to do this in a different way but reality is your maintenance needs are probably a bit higher than your weight loss needs. You can choose to slowly reverse diet your calories up to maintenance, you can give yourself a few higher calorie days (𝘮𝘢𝘯𝘺 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘥𝘰 𝘵𝘩𝘪𝘴 𝘰𝘯 𝘵𝘩𝘦 𝘸𝘦𝘦𝘬𝘦𝘯𝘥𝘴), or you can even give yourself a little wiggle room when it comes to tracking, and take some untracked days during the week. ⁣
  4. 𝘊𝘰𝘯𝘵𝘪𝘯𝘶𝘦 𝘵𝘰 𝘱𝘳𝘪𝘰𝘳𝘪𝘵𝘪𝘻𝘦 𝘩𝘦𝘢𝘭𝘵𝘩 𝘢𝘯𝘥 𝘤𝘩𝘰𝘰𝘴𝘦 𝘵𝘩𝘦 𝘧𝘰𝘰𝘥𝘴 𝘢𝘯𝘥 𝘦𝘢𝘵𝘪𝘯𝘨 𝘩𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘮𝘢𝘬𝘦 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺 𝘧𝘦𝘦𝘭 𝘺𝘰𝘶𝘳 𝘣𝘦𝘴𝘵. This means things like consuming lots of plant based whole foods, limiting the processed stuff, drinking plenty of water, consuming enough protein etc… because healthy habits are healthy habits, regardless of if we’re trying to lose weight or not. ⁣

𝐓𝐡𝐞 𝐛𝐨𝐭𝐭𝐨𝐦 𝐥𝐢𝐧𝐞, 𝐢𝐬 𝐭𝐡𝐢𝐬: we want to be sure we’re addressing all of the habits and strategies we’ve used to hopefully sustainably lose the weight and continue to implement them. From there, and with time, the more confidence you gain in your ability to maintain, the more we can begin to think about things like transitioning away from tracking, or eating more mindfully or intuitively. ⁣

Just remember, t𝐡𝐞 𝐛𝐞𝐬𝐭 𝐝𝐢𝐞𝐭 𝐚𝐧𝐝 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬 𝐩𝐥𝐚𝐧 𝐢𝐬 𝐭𝐡𝐞 𝐨𝐧𝐞 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐛𝐞 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭 𝐰𝐢𝐭𝐡.  If you choose the right path, maintaining your success should be a piece of cake (𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘰𝘤𝘤𝘢𝘴𝘪𝘰𝘯𝘢𝘭𝘭𝘺 𝘦𝘯𝘫𝘰𝘺 𝘰𝘯𝘤𝘦 𝘪𝘯 𝘢 𝘸𝘩𝘪𝘭𝘦 𝘧𝘳𝘦𝘦 𝘰𝘧 𝘨𝘶𝘪𝘭𝘵) ⁣

Got questions on maintenance? How can I help? ⁣

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𝐏.𝐒. if you ever need help transitioning into maintenance, I would love to help. Always a message away. ⁣

The problem with weight loss…

We think weight loss fixes everything when in reality it simply exposes all of the things you need fixed…
What weight loss exposed for me:
🥦A whole host of gut and hormonal issues.
🍫A poor relationship with food, emotional eating, and sugar.
🏋🏻‍♀️Increased stress, cortisol, and a dependency on fitness.
I shared that quote last week primarily because it rang so true for me. Reality is, I lost quite a bit of weight during a time when the world felt very out of control.
I was able to prioritize my own health, take control of my nutrition, and really get through a very tough time in one piece by focusing on my body both inside and out.
BUT attempting to maintain that super lean body also exposed some harsh realities for me that became even more apparent over the past several months with heightened anxiety, a move, and major changes to my routine.
Now, I’m working towards finding a happy medium on my journey.
I’ve been figuring out some causes of bloat & digestion issues along with hoping to repair some hormonal issues through my diet (AKA gut protocol came at the perfect time).
I’m working on repairing my relationship with food, finding balance on my journey, and managing stress and emotions in practical ways.
I’m working on slowing down my fitness while still prioritizing health in a way that feels good and enjoyable to me.
These past three months have been a whirlwind but I’m grateful that they’re forcing me into action. I share this because I know so many have lofty weight loss goals, and we also assume that once we’re there, happiness will ensue.
I want to encourage you though to work on seeking happiness and health first and trusting that the perfect body FOR YOU will follow. It may look a bit different than you expected BUT once you find that happiness you’ve been searching for it probably won’t matter one bit.
Health and happiness first → weight loss second 💖
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3 things you think are healthy but are hurting your weight loss…

I hear this all the time.
“I’m doing everything right and I’m not losing weight.”
Oftentimes it feels like we’re making healthy choices but not seeing the progress we’d like.
Here are 3 triggers that can impact our gut health AND when our gut health is compromised and can become even more difficult to lose weight and reach our goals (hello bloating, gas, cravings, skin problems, & more).
1️⃣ Consuming foods we think are “healthy” but we have an undiagnosed sensitivity to. For many this can be a dairy sensitivity, gluten or other common trigger foods that are causing bloat and inflammation in our bodies.
2️⃣ Artificial Sweeteners or other “diet foods”. Now look in small doses these are perfectly fine and there is no evidence that they cause any health issues. But with over consumption and for certain individuals, these can wreak mega havoc on our digestion and gut, and lead to further bloating, cravings, and some other not so pleasant side effects. Something else I see a lot is the “keto” diet foods which are typically high in fat and calories and not quite as “healthy” as we think.
3️⃣ Overtraining and lack of recovery. This is a tricky one, we think running more, or pushing hard in the gym will yield better or faster results but that’s simply not the case. If we never give our bodies the time to rest and recover like we need, our bodies remain in a stressed out state, our hormones are out of whack, and we often don’t see the results we crave.
Are you doing any of these? I know I can certainly stand to work on ditching some more of my artificial sweetener packed foods. What about you?! 🍭
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