Category Archives: Thoughts

How to Get Back on Track

3️⃣ things I’m doing to get myself back on track ⁣
I shared last week about the trainwreck of a month my February was and truth is I struggle to get back on track too sometimes 🙈
𝘈𝘴 𝘐 𝘴𝘭𝘰𝘸𝘭𝘺 𝘸𝘰𝘳𝘬 𝘮𝘺 𝘸𝘢𝘺 𝘣𝘢𝘤𝘬, 𝘩𝘦𝘳𝘦 𝘢𝘳𝘦 𝟹 𝘵𝘩𝘪𝘯𝘨𝘴 𝘵𝘩𝘢𝘵 𝘢𝘳𝘦 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 𝘮𝘦 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸: ⁣
𝗪𝐢𝐧 𝐭𝐨𝐝𝐚𝐲 𝐨𝐧𝐥𝐲: I’m taking it one day at a time and focusing on the 24 hours ahead of me. I shared this phrase last week and it really has been working for me. No stressing over tomorrow, or the weekend or when motivation fades, I’m just taking it one day at a time. ⁣
𝐆𝐚𝐦𝐞 𝐩𝐥𝐚𝐧𝐧𝐢𝐧𝐠 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧: I’ve been pre planning my food the night before, making sure I have healthy options prepped and ready, and if I’m hungry I’m choosing to eat a little bit more in favor of gritting my teeth, trying to will myself through and eventually finding myself with a spoon in the peanut butter jar at 10pm at night. Truth is, I’d much rather consume an extra 200 calories a day and sustain it, than an extra 2000 calories thanks to too much restriction. ⁣
𝐏𝐮𝐬𝐡𝐢𝐧𝐠 𝐦𝐲𝐬𝐞𝐥𝐟 𝐭𝐨 𝐦𝐨𝐯𝐞: I’m focusing on doing something rather than nothing. I’ve been getting back into the gym, having a game plan for workouts, but at the same time being flexible with it. If I’m not feeling it, I’m just getting myself to move. With time I know the intensity will come back but right now I just need to rebuild my routine. ⁣
𝘕𝘰𝘵𝘪𝘤𝘦 𝘢 𝘵𝘳𝘦𝘯𝘥 𝘸𝘪𝘵𝘩 𝘢𝘭𝘭 𝘰𝘧 𝘵𝘩𝘦𝘴𝘦?⁣
I’m focusing on progress not perfection. ⁣
Taking action even if it’s small or not necessarily what I want to do.⁣
I’m just winning the day. ⁣
𝐎𝐧𝐞 𝐝𝐚𝐲 𝐚𝐭 𝐚 𝐭𝐢𝐦𝐞. 💕
𝘐𝘴 𝘺𝘰𝘶𝘳 𝘔𝘢𝘳𝘤𝘩 𝘰𝘧𝘧 𝘵𝘰 𝘢 𝘨𝘰𝘰𝘥 𝘴𝘵𝘢𝘳𝘵? 𝘐𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘳𝘦𝘤𝘰𝘮𝘮𝘪𝘵𝘵𝘪𝘯𝘨 𝘵𝘰𝘰 𝘩𝘰𝘸’𝘴 𝘪𝘵 𝘨𝘰𝘪𝘯𝘨 𝘧𝘰𝘳 𝘺𝘰𝘶? 𝘈𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘺𝘰𝘶’𝘳𝘦 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘸𝘪𝘵𝘩??⁣
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Frustrated with the Scale?

I’ve been hearing so much talk about the scale lately, and I know it can be so frustrating when we’re not seeing the progress we’d like, 𝘣𝘶𝘵 𝘐 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘳𝘦𝘮𝘪𝘯𝘥 𝘺𝘰𝘶 𝘰𝘧 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨… ⁣
Oftentimes, sustainable weight loss goes a whole lot slower than we’d like. ⁣
It’s perfectly normal to have weeks where you don’t lose weight. ⁣
𝘐𝘵’𝘴 𝘱𝘦𝘳𝘧𝘦𝘤𝘵𝘭𝘺 𝘯𝘰𝘳𝘮𝘢𝘭 𝘵𝘰 𝘩𝘢𝘷𝘦 𝘸𝘦𝘦𝘬𝘴 𝘸𝘩𝘦𝘳𝘦 𝘺𝘰𝘶 𝘨𝘢𝘪𝘯 𝘸𝘦𝘪𝘨𝘩𝘵. ⁣
It’s perfectly normal to have weeks where you lose a pound. (𝘵𝘩𝘰𝘴𝘦 𝘢𝘳𝘦 𝘰𝘶𝘳 𝘧𝘢𝘷𝘰𝘳𝘪𝘵𝘦 𝘳𝘪𝘨𝘩𝘵?!) ⁣
Reality is it all averages out, and the scale truly is just one measure of progress. ⁣
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐭𝐢𝐩𝐬 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐦𝐚𝐤𝐞 𝐭𝐡𝐞 𝐬𝐜𝐚𝐥𝐞 𝐦𝐨𝐫𝐞 𝐦𝐚𝐧𝐚𝐠𝐞𝐚𝐛𝐥𝐞 𝐚𝐧𝐝 𝐮𝐧𝐝𝐞𝐫𝐬𝐭𝐚𝐧𝐝𝐚𝐛𝐥𝐞: ⁣
1. 𝘛𝘢𝘬𝘦 𝘺𝘰𝘶𝘳 𝘸𝘦𝘦𝘬𝘭𝘺 𝘢𝘷𝘦𝘳𝘢𝘨𝘦 𝘸𝘦𝘪𝘨𝘩𝘵. Weigh in daily at the same time of day and log your weight. Take these numbers as data, and don’t let it make or break your day. Find your weekly average weight at the end of the week and compare that week to week. It’s likely you are making progress even when we feel like we’re seeing the same numbers day in and day out. This is the best way to spot it.⁣
2. 𝘜𝘯𝘥𝘦𝘳𝘴𝘵𝘢𝘯𝘥 𝘵𝘩𝘢𝘵 𝘵𝘩𝘦 𝘴𝘤𝘢𝘭𝘦 𝘤𝘢𝘯 𝘧𝘭𝘶𝘤𝘵𝘶𝘢𝘵𝘦 𝘧𝘰𝘳 𝘢 𝘷𝘢𝘳𝘪𝘦𝘵𝘺 𝘰𝘧 𝘳𝘦𝘢𝘴𝘰𝘯𝘴 𝘰𝘵𝘩𝘦𝘳 𝘵𝘩𝘢𝘯 𝘧𝘢𝘵 𝘭𝘰𝘴𝘴. Things like your workouts, water balance in your body, food volume in your body, eating later or earlier than normal, even your body fighting off stress, inflammation, or an injury can cause the scale to fluctuate. ⁣
Here are some reasons it might be up or down:
  • Exercise
  • Sodium Consumption
  • Consuming more carbohydrates (they hold on to 4 grams of water per gram)
  • Consuming more water based foods (think fruits, veggies, soups, smoothies, high volume foods)
  • Hormone fluctuations particularly around a menstrual cycle
  • Timing of your food before bed
  • Hydration levels
  • Alcohol consumption
  • Medications
  • Stress levels
  • Digestive Issues
  • Lack of sleep
3. 𝘓𝘰𝘰𝘬 𝘧𝘰𝘳 𝘰𝘵𝘩𝘦𝘳 𝘮𝘦𝘢𝘴𝘶𝘳𝘦𝘴 𝘰𝘧 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴. Are your clothes fitting better? Are your measurements changing? How is your energy? Is your skin clearer? How is your mood? Are you getting stronger? Faster? Or feeling better with your workouts?
Here are some more ideas to get you going:
  • How your clothes fit
  • Your measurements
  • Progress Pictures
  • Energy Levels
  • Your Mood
  • Sleep Quality
  • Skin Health
  • Strength
  • Endurance
  • Your Relationship with Food
  • Your Cravings
  • Consistency with Positive Habits
  • Your Mindset
  • Your Belief in your Ability to Succeed
𝐃𝐨𝐧’𝐭 𝐥𝐞𝐭 𝐭𝐡𝐞 𝐩𝐨𝐰𝐞𝐫 𝐨𝐟 𝐨𝐧𝐞 𝐩𝐢𝐞𝐜𝐞 𝐨𝐟 𝐝𝐚𝐭𝐚 𝐝𝐞𝐭𝐞𝐫𝐦𝐢𝐧𝐞 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬. ⁣
Focus on becoming the healthiest version of you and trust the rest will fall into place. Lots of Love 😘
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Tell me if this sounds familiar….

You eat really clean all week, and are feeling so proud of yourself. ⁣
Then, a night out with friends happens and you give in to the pizza. Because you had 🍕 that was ‘𝘰𝘧𝘧 𝘱𝘭𝘢𝘯’, you go ahead and have more, and then when you get home, you might as well eat all the cookies because you’ll be starting again on Monday. Better to get them out of the house right?! ⁣
Zero judgment because guess what? 𝐈’𝐯𝐞 𝐛𝐞𝐞𝐧 𝐠𝐮𝐢𝐥𝐭𝐲 𝐭𝐨𝐨. ⁣
𝘉𝘶𝘵 𝘭𝘦𝘵 𝘮𝘦 𝘢𝘴𝘬 𝘺𝘰𝘶 𝘵𝘩𝘪𝘴… ⁣
If you went shopping and spent more money than you wanted, would you then go ahead and buy a car, a new TV & continue to shop until your bank account was completely wiped out?
Most likely not. You’d probably spend a little less elsewhere during the week to balance it out, maybe skip that weekly nail appointment, or your morning Starbucks trip for a few days to save up. ⁣
𝐒𝐭𝐚𝐫𝐭 𝐬𝐞𝐞𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭 𝐥𝐢𝐤𝐞 𝐚 𝐛𝐚𝐧𝐤 𝐚𝐜𝐜𝐨𝐮𝐧𝐭. ⁣
If you go a little over one day, that doesn’t mean you need to clear it out and start fresh on Monday. It simply means you need to balance it a bit during the week. ⁣
𝘔𝘢𝘺𝘣𝘦 𝘵𝘩𝘢𝘵 𝘮𝘦𝘢𝘯𝘴 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢 𝘷𝘰𝘭𝘶𝘮𝘪𝘯𝘰𝘶𝘴 𝘴𝘢𝘭𝘢𝘥 𝘧𝘰𝘳 𝘭𝘶𝘯𝘤𝘩 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 𝘥𝘢𝘺. ⁣
Maybe that means you really enjoy the first piece of pizza and skip the second, because you know you can always have another tomorrow. ⁣
𝘔𝘢𝘺𝘣𝘦 𝘵𝘩𝘢𝘵 𝘦𝘷𝘦𝘯 𝘮𝘦𝘢𝘯𝘴 𝘩𝘢𝘷𝘪𝘯𝘨 𝘢 𝘸𝘦𝘦𝘬 𝘵𝘩𝘢𝘵’𝘴 𝘴𝘭𝘪𝘨𝘩𝘵𝘭𝘺 𝘮𝘰𝘳𝘦 𝘪𝘯𝘥𝘶𝘭𝘨𝘦𝘯𝘵 𝘵𝘩𝘢𝘯 𝘯𝘰𝘳𝘮𝘢𝘭, 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦 𝘬𝘯𝘰𝘸𝘭𝘦𝘥𝘨𝘦 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶𝘳 𝘯𝘦𝘹𝘵 𝘸𝘦𝘦𝘬 𝘸𝘪𝘭𝘭 𝘣𝘦 𝘣𝘢𝘤𝘬 𝘵𝘰 𝘣𝘢𝘴𝘦𝘭𝘪𝘯𝘦 𝘢𝘯𝘥 𝘪𝘵 𝘸𝘪𝘭𝘭 𝘦𝘷𝘦𝘯 𝘰𝘶𝘵 𝘸𝘪𝘵𝘩 𝘵𝘪𝘮𝘦. ⁣
There is no deadline to your journey. ⁣
There is no need to be as perfect as possible to lose weight as quickly as possible because chances are, it’s not going to stick. ⁣
When we learn to leave the all or nothing mindset behind, that’s when we can start to live our lives AND make progress. ⁣
Forever working towards living in the middle ground. ⁣
𝐁𝐚𝐥𝐚𝐧𝐜𝐞 𝐢𝐬 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠. ⁣🙌
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Tracking isn’t for Everyone….

Last week I shared about the importance of tracking and while I think it is an amazing and insightful tool that everyone should at least try, I also know its not for everyone. ⁣
If you don’t like to track, and don’t want to count calories, macros, points, etc…. weight loss may be a bit more challenging but it doesn’t have to be impossible. ⁣
𝘏𝘦𝘳𝘦 𝘢𝘳𝘦 𝘴𝘰𝘮𝘦 𝘵𝘩𝘪𝘯𝘨𝘴 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘪𝘯𝘴𝘵𝘦𝘢𝘥… ⁣
I like to call them healthy eating guidelines. And honestly even if you are tracking, it can be useful to set some of these in place for yourself as well. ⁣
Pick a few that work for you and create your own set of eating guidelines. ⁣
Here are some of my faves: 
  • Make at least half your plate vegetables at as many meals as possible ⁣
  • Include a protein source with every meal/snack
  • Drink half of your body weight in ounces of water each day ⁣
  • Stick to 3 square meals and 1-2 small snacks if needed ⁣
  • Only eat while sitting down and without distractions ⁣
  • Always put whatever you’re eating on a plate ⁣
  • Check in on physical hunger before every meal or snack ⁣
  • Drink a glass of water before any meal or snack ⁣
And here are some of my favorite questions to ask yourself when coming up with these guidelines: 
  • How do I want to feel before I start to eat a meal or snack? Both physically and mentally
  • How do I want to feel after I complete a meal or snack? Both physically and mentally
  • What foods do you digest the best?
  • What foods would you like to include to keep your body healthy?
  • What foods do you find filling and satisfying?
  • What do you want your meal time routines to look like?
  • What does physical hunger feel like for you?
  • About where would you like to be on the hunger/fullness scale before and after your meals?
Come up with your own set of healthy eating guidelines and you have the perfect “diet” just for you. No counting required. ⁣
𝘞𝘩𝘢𝘵 𝘢𝘳𝘦 𝘴𝘰𝘮𝘦 𝘨𝘶𝘪𝘥𝘦𝘭𝘪𝘯𝘦𝘴 𝘺𝘰𝘶’𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘶𝘱𝘤𝘰𝘮𝘪𝘯𝘨 𝘸𝘦𝘦𝘬? ⁣
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Why you’re Lacking Progress

𝐓𝐡𝐞 𝐫𝐞𝐚𝐬𝐨𝐧 𝐲𝐨𝐮’𝐫𝐞 𝐧𝐨𝐭 𝐦𝐚𝐤𝐢𝐧𝐠 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐢𝐬 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐲𝐨𝐮’𝐫𝐞 𝐟𝐨𝐜𝐮𝐬𝐢𝐧𝐠 𝐨𝐧 𝐞𝐚𝐭𝐢𝐧𝐠 “𝐜𝐥𝐞𝐚𝐧”, 𝐢𝐧𝐬𝐭𝐞𝐚𝐝 𝐨𝐟 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐡𝐨𝐧𝐞𝐬𝐭. ⁣
Last week I asked a question in my stories about what people focused on more when focusing on nutrition. The majority chose clean choices over tracking, and therein lies the problem of why you likely can’t stay consistent.⁣
I was guilty of this too. For a long time, weight loss mode meant eating only broccoli, chicken, and egg whites, and as you can imagine it never lasted more than a week. ⁣
The secret that actually worked for me was when I started to get honest with myself and what I was doing. ⁣
All of the ‘𝘤𝘭𝘦𝘢𝘯’ choices in the world weren’t going to benefit me if I was still ending up downing a bag of chocolate chips by the end of the week. ⁣
𝘚𝘰 𝘸𝘩𝘢𝘵 𝘥𝘰 𝘺𝘰𝘶 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘪𝘯𝘴𝘵𝘦𝘢𝘥? ⁣
𝐂𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲 𝐰𝐢𝐭𝐡 𝐭𝐫𝐚𝐜𝐤𝐢𝐧𝐠. And that’s going to look different for everyone. Whether you’re old school and use pen and paper, keep a running log of your food on your phone, take pictures of every meal, track in an app, there’s something to be said for the simple act of tracking. ⁣
And yes, 𝐲𝐨𝐮 𝐬𝐭𝐢𝐥𝐥 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐛𝐞 𝐞𝐚𝐭𝐢𝐧𝐠 𝐡𝐞𝐚𝐥𝐭𝐡𝐲, 𝐰𝐡𝐨𝐥𝐞 𝐟𝐨𝐨𝐝𝐬 𝟖𝟓-𝟗𝟎% 𝐨𝐟 𝐭𝐡𝐞 𝐭𝐢𝐦𝐞. ⁣
But, when we bring awareness to what we’re actually consuming Monday through Sunday, a few things happen… ⁣
We can start owning up to all of our choices, the extra bites of Mac and cheese, the post lunch cookies, weekend brunch…⁣
We can think twice over whether we actually need nighttime snack number three… ⁣
And we can work on finding balance by incorporating foods we genuinely enjoy, instead of just foods we deem “clean”, because your salad run is only going to last so long. ⁣
𝐌𝐢𝐧𝐢 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠e: Track everything for a week and see how you do. Zero judgment on food choices, just track. 𝘞𝘢𝘯𝘵 𝘢 𝘭𝘪𝘵𝘵𝘭𝘦 𝘦𝘹𝘵𝘳𝘢 𝘢𝘤𝘤𝘰𝘶𝘯𝘵𝘢𝘣𝘪𝘭𝘪𝘵𝘺? Send it my way. You in?! ⁣
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