Category Archives: Thoughts

Do you crave something sweet after a meal?

⁣It’s actually not a bad thing. ⁣
I often hear my clients beating themselves up for their sweet cravings. ⁣
Reality is, it’s totally normal to crave something sweet after eating something salty and vice versa. ⁣
The trouble comes when we beat ourselves up for this craving and try everything in our power to not give in. ⁣
You don’t need a sugar detox. ⁣
You aren’t addicted to sugar. ⁣
What if instead of fighting yourself, you allowed yourself a small piece of chocolate after you eat… ⁣
𝐲𝐨𝐮 𝐞𝐧𝐣𝐨𝐲𝐞𝐝 𝐢𝐭, 𝐭𝐫𝐚𝐜𝐤𝐞𝐝 𝐢𝐭, 𝐚𝐜𝐜𝐨𝐮𝐧𝐭𝐞𝐝 𝐟𝐨𝐫 𝐢𝐭, 𝐚𝐧𝐝 𝐦𝐨𝐯𝐞𝐝 𝐨𝐧. ⁣
You’d probably crave it a whole lot less, ⁣
you’d take the stigma away from that something sweet, ⁣
and you’d probably start to remove that emotional tie to your food. ⁣
𝐁𝐞𝐜𝐚𝐮𝐬𝐞 𝐫𝐞𝐚𝐥𝐢𝐭𝐲 𝐢𝐬 𝐧𝐨𝐭 𝐨𝐧𝐞 𝐟𝐨𝐨𝐝 𝐢𝐬 𝐢𝐧𝐡𝐞𝐫𝐞𝐧𝐭𝐥𝐲 𝐠𝐨𝐨𝐝 𝐨𝐫 𝐛𝐚𝐝. The more we can understand that, the more we guilt ourselves into emotionally eating, falling off track, or jumping on and off the dieting train. ⁣
𝘌𝘢𝘵 𝘺𝘰𝘶𝘳 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦 𝘪𝘯 𝘱𝘦𝘢𝘤𝘦 & 𝘦𝘯𝘫𝘰𝘺 𝘪𝘵. ⁣🍫🍩🍪
𝐍𝐨 𝐠𝐮𝐢𝐥𝐭 𝐧𝐞𝐞𝐝𝐞𝐝.

Can’t stop snacking at home?

This has been one of the number one struggles I’ve been hearing about over the past year.
⁣We’re spending a whole lot more time at home and for some it has led to a black hole of snacking and boredom eating throughout the day. ⁣
Before I dive in, I wanted to share that starting next Monday I’m opening a free 5 day Nutrition Kickstart with some of my favorite tips & tricks for a little spring reset of your diet. If you’d like to join us drop me a 🍿 and I’ll get you the link when it’s ready. ⁣⬇️
Now… let’s chat snacks. Here are some of my favorite times for navigating the snack monster: ⁣
𝟏. 𝐀𝐝𝐝𝐫𝐞𝐬𝐬 𝐲𝐨𝐮𝐫 𝐨𝐯𝐞𝐫𝐚𝐥𝐥 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐚𝐧𝐝 𝐥𝐢𝐟𝐞𝐬𝐭𝐲𝐥𝐞. Are you getting enough sleep? Drinking enough water? Consuming enough protein (𝘐 𝘭𝘪𝘬𝘦 𝟷 𝘨𝘳𝘢𝘮 𝘱𝘦𝘳 𝘱𝘰𝘶𝘯𝘥 𝘰𝘧 𝘣𝘰𝘥𝘺 𝘸𝘦𝘪𝘨𝘩𝘵)? Eating your vegetables? The more balanced your nutrition & healthier your lifestyle, the less you’ll be reaching for those snacks out of genuine hunger, energy slumps, dehydration, fatigue, etc… ⁣
𝟐. 𝐂𝐨𝐧𝐭𝐫𝐨𝐥 𝐲𝐨𝐮𝐫 𝐄𝐧𝐯𝐢𝐫𝐨𝐧𝐦𝐞𝐧𝐭. Do you have easy healthy snacks you can grab and go readily available? OR is it easier to grab a handful of chips from the cabinet or easter candy from the candy dish. I’m a huge believer in out of sight out of mind. If you struggle with control around it, keep it out of the house. You 𝐂𝐀𝐍 still have these foods 𝐁𝐔𝐓 try to buy them in a single serving when you truly want them, instead of keeping them readily available at home. ⁣
𝟑. 𝐌𝐢𝐧𝐝𝐟𝐮𝐥 𝐄𝐚𝐭𝐢𝐧𝐠. Slow yourself down & eliminate distractions. Allow yourself to have a snack but make a rule with yourself that you have to portion it out, put it on a plate, and sit down and enjoy it without distractions. That way you’re not restricting yourself from foods 𝐁𝐔𝐓 you’re also not munching out of the bag mid netflix binge or IG scroll.⁣
4. 𝐇𝐚𝐯𝐞 𝐚 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐠𝐨-𝐭𝐨 𝐨𝐩𝐭𝐢𝐨𝐧 𝐟𝐢𝐫𝐬𝐭. Whether it’s an apple, serving of veggies, or lean protein option, try to fill up on something healthy first, and then give yourself permission to have what it is you’re wanting. At times, you may fill up and not even want the second option. Other times you may realize you don’t even want the apple and really are just looking for a distraction OR you may very well eat the apple and then go for the chips, BUT you’ll likely consume a bit less since you’re already filled up a bit from the good stuff. ⁣
𝘐𝘴 𝘵𝘩𝘪𝘴 𝘩𝘦𝘭𝘱𝘧𝘶𝘭? 𝘈𝘳𝘦 𝘺𝘰𝘶 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘴𝘯𝘢𝘤𝘬𝘪𝘯𝘨 𝘰𝘳 𝘣𝘰𝘳𝘦𝘥𝘰𝘮 𝘦𝘢𝘵𝘪𝘯𝘨 𝘢𝘵 𝘩𝘰𝘮𝘦?

It all comes down to mindset…

📸 𝐌𝐚𝐫𝐜𝐡 𝟐𝟎𝟐𝟎 📸 January 𝟐𝟎𝟐𝟏 ⁣⁣
I remember the picture on the left so clearly. ⁣⁣
It was exactly a year ago, and I was in search of spring clothing for an upcoming trip to Punta Cana. ⁣⁣
I felt so uncomfortable in my skin that day, left the store, and texted my best friend that nothing fit right and I felt huge. ⁣⁣
I was working out a lot and making progress. ⁣⁣
I was eating well during the week. ⁣⁣
But I was still struggling with emotional eating on the weekends. ⁣⁣
I was still unhappy with the way I looked. ⁣⁣
I was still battling the emotions that kept me lacking confidence. ⁣⁣
Shortly after, the pandemic hit, and I decided enough was enough. ⁣⁣
I chipped through my weight loss journey slowly and strategically. ⁣⁣
I started eating MORE to avoid the weekend struggles. ⁣⁣
I stopped buying food I knew would trigger me. ⁣⁣
I started keeping myself accountable with daily weigh-ins. ⁣⁣
I started working out LESS but more efficiently. ⁣⁣
I occasionally hear that I’m too skinny now, or too focused on the way I look, or not living a healthy lifestyle, and I want to remind you that it is really difficult to tell the most important piece of a transformation from a picture. ⁣⁣
𝐌𝐲 𝐦𝐢𝐧𝐝𝐬𝐞𝐭. ⁣⁣
The biggest thing that transformed over the past year was my mindset. ⁣⁣
I was able to regain control of my nutrition. ⁣⁣
I was able to learn and understand what was truly keeping me from making progress. ⁣⁣
I was able to get my body to a place where I felt comfortable and confident so that I could start to address the internal piece. ⁣⁣
And to be fully honest my mindset isn’t where I want it to be just yet. ⁣⁣
But those action steps were the first piece of the puzzle to get me closer to confidence. ⁣⁣
Closer to addressing the underlying struggles of body image. ⁣⁣
Closer to transforming my relationship with food and my body. ⁣⁣
𝐅𝐨𝐫𝐞𝐯𝐞𝐫 𝐭𝐚𝐤𝐢𝐧𝐠 𝐢𝐭 𝐨𝐧𝐞 𝐬𝐭𝐞𝐩 𝐚𝐭 𝐚 𝐭𝐢𝐦𝐞. ⁣⁣

Weight loss too slow?

𝘕𝘰𝘵 𝘭𝘰𝘴𝘪𝘯𝘨 𝘸𝘦𝘪𝘨𝘩𝘵 𝘢𝘴 𝘲𝘶𝘪𝘤𝘬𝘭𝘺 𝘢𝘴 𝘺𝘰𝘶 𝘸𝘢𝘯𝘵? ⁣
𝐓𝐡𝐚𝐭’𝐬 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐚 𝐯𝐞𝐫𝐲 𝐠𝐨𝐨𝐝 𝐭𝐡𝐢𝐧𝐠. ⁣
Because reality is, if you were, you’d probably gain it back pretty quickly. ⁣
In reality a 2-4 lbs loss in a month is a perfect rate for slow & healthy weight loss BUT… ⁣
That’s often when I’ll hear complaints of it not being fast enough… ⁣
That’s often when we tend to get frustrated…⁣
That’s often when we give up and overeat…⁣
That’s often when we jump ship to the next latest & greatest diet trend…⁣
𝐢𝐧𝐬𝐭𝐞𝐚𝐝 𝐲𝐨𝐮 𝐣𝐮𝐬𝐭 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐤𝐞𝐞𝐩 𝐠𝐨𝐢𝐧𝐠. ⁣
If you lost a pound every week for a year you’d be down 52lbs in a year. ⁣
𝘋𝘰 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘭𝘰𝘴𝘦 𝟻𝟸 𝘭𝘣𝘴? ⁣
Trust the process. ⁣💕
I’m curious…. what do you find yourself getting the most frustrated with on your health & fitness journey?


𝐁𝐨𝐝𝐲 𝐈𝐦𝐚𝐠𝐞⁣
Never in a million years did I think a surgery on my elbow would bring up all of these emotions.⁣
Right before surgery, I had finally felt in a place where I was comfortable and confident in my skin. I had achieved the physical transformation I always wanted, but what I quickly learned was the mental side wasn’t quite there yet.⁣
Not being able to workout like I wanted to and having to watch some of my muscles disappear and my body transform back a few steps, brought up a huge battle of control, that with full honesty, I am just now beginning to tackle.⁣
Mental transformations are one of the most powerful pieces we can break through, but because of that they can also be one of the most challenging.⁣
What I’m learning through all of this is just how much feeling in control plays a role in my anxiety.⁣
And as I’m diving in more, I’m trying to learn exactly how it all ties to my body image, fear of weight gain, confidence and so much more.⁣
I don’t really have a solution to all of this, or quite honestly a purpose to this post other than to simply share where my head is at currently.⁣
My goal is forever transparency and right now I’m working through a lot mentally, but I wanted to share because I know so many are.⁣
𝘒𝘦𝘦𝘱 𝘴𝘦𝘦𝘬𝘪𝘯𝘨 𝘢𝘯𝘴𝘸𝘦𝘳𝘴.⁣
𝘒𝘦𝘦𝘱 𝘢𝘪𝘮𝘪𝘯𝘨 𝘧𝘰𝘳 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴.⁣
𝘈𝘯𝘥 𝘬𝘦𝘦𝘱 𝘮𝘰𝘷𝘪𝘯𝘨 𝘧𝘰𝘳𝘸𝘢𝘳𝘥.⁣
The best transformation you can ever make will be a mental one and I am happy to say I am a work in progress on my way there. ⁣
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