Category Archives: Thoughts

3 years of change…

Lately I’ve been getting my fair share of not so kind comments…
Things like:
You look better in the before
You’re too skinny
You look frail
You looked healthier before
And while yes we’re all entitled to our own opinions, I very strongly believe that you can only tell a part of any story from a picture.
What you can’t tell from the ‘before’ picture:
⭐ 3 years ago, I was on the constant search for my next diet and ashamed that as a nutritionist I couldn’t get it together.
⭐ 3 years ago, I was hungry 24/7, restricting myself to a low number of calories, and wouldn’t touch sweets. Then I’d overdo it on all of them.
⭐ 3 years ago, I was at an unhealthy weight for my body, battling depression, and was miserable in my own skin.
⭐ 3 years ago, I over-trained, taught too many cardio classes, and was exhausted all the time.
⭐ 3 years ago, I just wanted to be thin.
Now… I do one workout a day and only 2-3 times a week of cardio. I prioritize family time over gym time. I’m focusing on things like reducing stress, improving sleep, and the quality of my foods and overall health. I am happy and confident in my skin and am more concerned about feeling strong than looking any sort of way.
I’d say times have changed 💛
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So you want to lose weight…

Unpopular Opinion: 𝐘𝐨𝐮 𝐚𝐥𝐫𝐞𝐚𝐝𝐲 𝐤𝐧𝐨𝐰 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐝𝐨 𝐭𝐨 𝐫𝐞𝐚𝐜𝐡 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥𝐬. ⁣⁣
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That’s not the problem. ⁣⁣
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𝘐𝘵’𝘴 𝘺𝘰𝘶𝘳 𝘭𝘢𝘤𝘬 𝘰𝘧 𝘥𝘰𝘪𝘯𝘨…⁣⁣
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We spend so much time searching for the next great hack, fix, diet, or meal plan when the reality is we really need to be diving into why we aren’t taking action. ⁣⁣
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𝘐𝘧 𝘺𝘰𝘶 𝘸𝘢𝘭𝘬𝘦𝘥 𝘢𝘯 𝘦𝘹𝘵𝘳𝘢 𝟸𝟶 𝘮𝘪𝘯𝘶𝘵𝘦𝘴 𝘰𝘳 𝘢 𝘮𝘪𝘭𝘦 𝘢 𝘥𝘢𝘺, 𝘺𝘰𝘶 𝘤𝘰𝘶𝘭𝘥 𝘱𝘰𝘵𝘦𝘯𝘵𝘪𝘢𝘭𝘭𝘺 𝘣𝘶𝘳𝘯 𝘢𝘯 𝘢𝘥𝘥𝘪𝘵𝘪𝘰𝘯𝘢𝘭 𝟷𝟶𝟶 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘢 𝘥𝘢𝘺 𝘢𝘯𝘥 𝘣𝘦 𝘥𝘰𝘸𝘯 𝘢𝘯 𝘦𝘹𝘵𝘳𝘢 𝟷𝟶 𝘭𝘣𝘴 𝘪𝘯 𝘰𝘯𝘦 𝘺𝘦𝘢𝘳. ⁣⁣
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If you switched your hot cafe latte with a black coffee, you’d save an extra 170 calories a day and be down an extra 18 lbs in one year. ⁣⁣
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𝘐𝘧 𝘺𝘰𝘶 𝘮𝘢𝘥𝘦 𝘫𝘶𝘴𝘵 𝘰𝘯𝘦 𝘴𝘸𝘢𝘱 𝘰𝘧 𝘩𝘢𝘷𝘪𝘯𝘨 𝘰𝘯𝘦 𝘱𝘪𝘦𝘤𝘦 𝘰𝘧 𝘵𝘰𝘢𝘴𝘵 𝘸𝘪𝘵𝘩 𝘣𝘳𝘦𝘢𝘬𝘧𝘢𝘴𝘵 𝘪𝘯𝘴𝘵𝘦𝘢𝘥 𝘰𝘧 𝘵𝘸𝘰 𝘺𝘰𝘶’𝘥 𝘴𝘢𝘷𝘦 𝘢𝘯 𝘦𝘹𝘵𝘳𝘢 𝟾𝟶 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘢𝘯𝘥 𝟾𝘭𝘣𝘴 𝘪𝘯 𝘰𝘯𝘦 𝘺𝘦𝘢𝘳. ⁣⁣
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Do all 3 and that’s a potential 36 lbs in one year. ⁣⁣
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Stop looking for a big overhaul, or next Monday, or the next best diet. ⁣⁣
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𝐓𝐚𝐤𝐞 𝐚𝐜𝐭𝐢𝐨𝐧 𝐧𝐨𝐰.⁣⁣
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Do the things you know you should be doing. ⁣⁣
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No magical unicorn fairy 🧚‍♀️ dust necessary. ⁣⁣
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It takes time…

𝐈𝐭’𝐬 𝐭𝐚𝐤𝐞𝐧 𝐦𝐞 𝟏𝟑 𝐲𝐞𝐚𝐫𝐬 𝐭𝐨 𝐠𝐞𝐭 𝐭𝐨 𝐦𝐲 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧.⁣

I still remember when I first started getting into fitness. I was recovering from an eating disorder and trying to find a way to focus on building strength instead of continually losing weight.⁣

𝘐 𝘩𝘢𝘥 𝘻𝘦𝘳𝘰 𝘪𝘥𝘦𝘢 𝘸𝘩𝘢𝘵 𝘐 𝘸𝘢𝘴 𝘥𝘰𝘪𝘯𝘨.⁣
𝘐 𝘸𝘢𝘴 𝘪𝘯𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵.⁣
𝘐 𝘨𝘢𝘪𝘯𝘦𝘥 𝘸𝘦𝘪𝘨𝘩𝘵.⁣
𝘐 𝘴𝘵𝘰𝘱𝘱𝘦𝘥 𝘢𝘯𝘥 𝘴𝘵𝘢𝘳𝘵𝘦𝘥.⁣
𝘐 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦𝘥 𝘸𝘪𝘵𝘩 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯.⁣

𝐁𝐮𝐭 𝐈 𝐤𝐞𝐩𝐭 𝐠𝐨𝐢𝐧𝐠.⁣

One of my biggest gripes with transformation pictures is we often don’t realize the time it took to get to that final transformation. I was guilty of it for so long too. I would compare my own lack of progress 1 year in to someone else’s incredible transformation that took them 10 years to build.⁣

Stop comparing your year one to someone else’s year 13.⁣

𝐏𝐥𝐚𝐧 𝐭𝐨 𝐨𝐮𝐭𝐝𝐨 𝐲𝐨𝐮𝐫 𝐩𝐚𝐬𝐭, 𝐧𝐨𝐭 𝐨𝐭𝐡𝐞𝐫 𝐩𝐞𝐨𝐩𝐥𝐞. 🤍

Where are you on your journey?! Just starting? 10 years strong? Stopping & starting? Fill me in

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Addressing all dimensions of health…

𝘐 𝘢𝘮 𝘴𝘢𝘧𝘦. ⁣
𝘐 𝘢𝘮 𝘱𝘳𝘰𝘵𝘦𝘤𝘵𝘦𝘥. ⁣
I repeat those phrases to myself quite often on a daily basis. ⁣
I was also too embarrassed to share for fear of sounding like a crazy person, but if I can help one person by sharing, it is worth every bit of it. ⁣
It’s no secret anxiety is something I struggle with. Stopping to breathe along with those two phrases has gotten me through some really tough times of anxious & depressed moments. ⁣
I used to think affirmations were silly and swore I didn’t need them. Now, I’m learning just how important they are to myself and my mental well being. ⁣
A reminder that a huge component of your health is tied to your mental health. ⁣
Most recently, I’ve been exploring a lot more about the foods I’ve been consuming and how they can potentially be linked to anxiety and depression. Things like artificial sweeteners, inflammatory oils, and overall processing of foods. ⁣
Because of this, I’ve been working on cleaning up my diet, fixing my hormones, and making changes to support an overall healthy lifestyle. ⁣
This is something I quite honestly feel as though I probably should’ve done sooner, but the timing wasn’t right. Just like those silly affirmations I swore I’d never do, I needed to be ready to try, and now the timing is right. ⁣
After a huge overhaul to my weight, diet, and fitness this past year, I’m at a place where I want to start educating myself more on what a healthy lifestyle OVERALL will look like for me, and this is the perfect next step. ⁣
I’m excited to share the journey along with you, and wanted to give a little update as to what I’ve been focusing on. ⁣
𝘐’𝘮 𝘤𝘶𝘳𝘪𝘰𝘶𝘴 𝘪𝘧 𝘵𝘩𝘪𝘴 𝘪𝘴 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘺𝘰𝘶’𝘥 𝘣𝘦 𝘪𝘯𝘵𝘦𝘳𝘦𝘴𝘵𝘦𝘥 𝘪𝘯? 𝘐’𝘷𝘦 𝘣𝘦𝘦𝘯 𝘴𝘩𝘢𝘳𝘪𝘯𝘨 𝘤𝘭𝘦𝘢𝘯, 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘴𝘸𝘢𝘱𝘴 𝘪𝘯 𝘮𝘺 𝘴𝘵𝘰𝘳𝘪𝘦𝘴 𝘢𝘯𝘥 𝘤𝘢𝘯 𝘤𝘦𝘳𝘵𝘢𝘪𝘯𝘭𝘺 𝘴𝘩𝘢𝘳𝘦 𝘮𝘰𝘳𝘦 𝘪𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘤𝘶𝘳𝘪𝘰𝘶𝘴? 𝘞𝘰𝘶𝘭𝘥 𝘺𝘰𝘶 𝘣𝘦 𝘪𝘯𝘵𝘦𝘳𝘦𝘴𝘵𝘦𝘥 𝘪𝘯 𝘭𝘦𝘢𝘳𝘯𝘪𝘯𝘨 𝘮𝘰𝘳𝘦 𝘢𝘣𝘰𝘶𝘵 𝘩𝘰𝘳𝘮𝘰𝘯𝘦 𝘩𝘦𝘢𝘭𝘵𝘩 𝘢𝘴 𝘸𝘦𝘭𝘭? ⁣
Let me know in the comments what you’d like to learn about. Always looking to share as much value as I can, and as much transparency with where I’m at. xo ⁣
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I just need to workout more…

⁣𝘈𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘺𝘰𝘶 𝘥𝘰𝘯’𝘵. ⁣
More is not always better. Better is better. ⁣
After sharing a before and after picture along with encouragement that eating more, more consistently was a huge key in my progress, I got the question as to whether I’m more active now and burning more calories. ⁣
In fact the opposite is true. ⁣
I used to be so guilty of believing the answer to weight loss was exercising more and was always the queen of cardio. ⁣
I would typically go to CrossFit and do a quick at home workout 6 days a week, and was teaching 5-6 fitness classes a week (doing the workout with class). ⁣
I was hungry all the time, tired, and couldn’t figure out why my weight wouldn’t budge and my hard work didn’t show. ⁣
Then the pandemic hit, and my workouts went down to once a day, usually an hour a day. ⁣
Slowly, I started to make progress. ⁣
It was easier to stick to my calorie goals. ⁣
My body was able to recover better. ⁣
And, my self inflicted stress levels dropped way down. ⁣
𝐓𝐡𝐞 𝐚𝐧𝐬𝐰𝐞𝐫 𝐢𝐬 𝐮𝐬𝐮𝐚𝐥𝐥𝐲 𝐧𝐨𝐭 𝐭𝐨 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐦𝐨𝐫𝐞, 𝐢𝐭’𝐬 𝐭𝐨 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐛𝐞𝐭𝐭𝐞𝐫. ⁣
Follow a progressive, safely designed, effective program. Give your body time to recover and repair, and back off on the stress. ⁣
Create more habits that will help you be more consistent. ⁣
I’d rather you be 90% consistent, happy and healthy….⁣
Than 50% extreme, burnt out, and starting again on Monday. ⁣
Consistency wins every time.
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