Category Archives: Thoughts

Frustrated with the Scale?

Iโ€™ve been hearing so much talk about the scale lately, and I know it can be so frustrating when weโ€™re not seeing the progress weโ€™d like, ๐˜ฃ๐˜ถ๐˜ต ๐˜ ๐˜ธ๐˜ข๐˜ฏ๐˜ต ๐˜ต๐˜ฐ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฐ๐˜ง ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จโ€ฆ โฃ
โฃ
Oftentimes, sustainable weight loss goes a whole lot slower than weโ€™d like. โฃ
โฃ
Itโ€™s perfectly normal to have weeks where you donโ€™t lose weight. โฃ
๐˜๐˜ตโ€™๐˜ด ๐˜ฑ๐˜ฆ๐˜ณ๐˜ง๐˜ฆ๐˜ค๐˜ต๐˜ญ๐˜บ ๐˜ฏ๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ญ ๐˜ต๐˜ฐ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ด ๐˜ธ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜จ๐˜ข๐˜ช๐˜ฏ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต. โฃ
Itโ€™s perfectly normal to have weeks where you lose a pound. (๐˜ต๐˜ฉ๐˜ฐ๐˜ด๐˜ฆ ๐˜ข๐˜ณ๐˜ฆ ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ณ๐˜ช๐˜จ๐˜ฉ๐˜ต?!) โฃ
โฃ
Reality is it all averages out, and the scale truly is just one measure of progress. โฃ
โฃ
๐‡๐ž๐ซ๐ž ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐ญ๐ข๐ฉ๐ฌ ๐ญ๐จ ๐ก๐ž๐ฅ๐ฉ ๐ฆ๐š๐ค๐ž ๐ญ๐ก๐ž ๐ฌ๐œ๐š๐ฅ๐ž ๐ฆ๐จ๐ซ๐ž ๐ฆ๐š๐ง๐š๐ ๐ž๐š๐›๐ฅ๐ž ๐š๐ง๐ ๐ฎ๐ง๐๐ž๐ซ๐ฌ๐ญ๐š๐ง๐๐š๐›๐ฅ๐ž: โฃ
โฃ
1. ๐˜›๐˜ข๐˜ฌ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ญ๐˜บ ๐˜ข๐˜ท๐˜ฆ๐˜ณ๐˜ข๐˜จ๐˜ฆ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต. Weigh in daily at the same time of day and log your weight. Take these numbers as data, and donโ€™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. Itโ€™s likely you are making progress even when we feel like weโ€™re seeing the same numbers day in and day out. This is the best way to spot it.โฃ
โฃ
2. ๐˜œ๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ๐˜ด๐˜ต๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ค๐˜ข๐˜ฏ ๐˜ง๐˜ญ๐˜ถ๐˜ค๐˜ต๐˜ถ๐˜ข๐˜ต๐˜ฆ ๐˜ง๐˜ฐ๐˜ณ ๐˜ข ๐˜ท๐˜ข๐˜ณ๐˜ช๐˜ฆ๐˜ต๐˜บ ๐˜ฐ๐˜ง ๐˜ณ๐˜ฆ๐˜ข๐˜ด๐˜ฐ๐˜ฏ๐˜ด ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ง๐˜ข๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ด. 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. โฃ
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
โฃ
3. ๐˜“๐˜ฐ๐˜ฐ๐˜ฌ ๐˜ง๐˜ฐ๐˜ณ ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ฎ๐˜ฆ๐˜ข๐˜ด๐˜ถ๐˜ณ๐˜ฆ๐˜ด ๐˜ฐ๐˜ง ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด. 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?
โฃ
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
โฃ
๐ƒ๐จ๐งโ€™๐ญ ๐ฅ๐ž๐ญ ๐ญ๐ก๐ž ๐ฉ๐จ๐ฐ๐ž๐ซ ๐จ๐Ÿ ๐จ๐ง๐ž ๐ฉ๐ข๐ž๐œ๐ž ๐จ๐Ÿ ๐๐š๐ญ๐š ๐๐ž๐ญ๐ž๐ซ๐ฆ๐ข๐ง๐ž ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ. โฃ
โฃ
Focus on becoming the healthiest version of you and trust the rest will fall into place. Lots of Love ๐Ÿ˜˜
273211090_10100220162042256_2390001844787923261_n

Tell me if this sounds familiar….

โฃ
You eat really clean all week, and are feeling so proud of yourself. โฃ
โฃ
Then, a night out with friends happens and you give in to the pizza. Because you had ๐Ÿ• that was โ€˜๐˜ฐ๐˜ง๐˜ง ๐˜ฑ๐˜ญ๐˜ข๐˜ฏโ€™, you go ahead and have more, and then when you get home, you might as well eat all the cookies because youโ€™ll be starting again on Monday. Better to get them out of the house right?! โฃ
โฃ
Zero judgment because guess what? ๐ˆโ€™๐ฏ๐ž ๐›๐ž๐ž๐ง ๐ ๐ฎ๐ข๐ฅ๐ญ๐ฒ ๐ญ๐จ๐จ. โฃ
โฃ
๐˜‰๐˜ถ๐˜ต ๐˜ญ๐˜ฆ๐˜ต ๐˜ฎ๐˜ฆ ๐˜ข๐˜ด๐˜ฌ ๐˜บ๐˜ฐ๐˜ถ ๐˜ต๐˜ฉ๐˜ช๐˜ดโ€ฆ โฃ
โฃ
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?
โฃ
Most likely not. Youโ€™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. โฃ
โฃ
๐’๐ญ๐š๐ซ๐ญ ๐ฌ๐ž๐ž๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐๐ข๐ž๐ญ ๐ฅ๐ข๐ค๐ž ๐š ๐›๐š๐ง๐ค ๐š๐œ๐œ๐จ๐ฎ๐ง๐ญ. โฃ
โฃ
If you go a little over one day, that doesnโ€™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. โฃ
โฃ
๐˜”๐˜ข๐˜บ๐˜ฃ๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ข ๐˜ท๐˜ฐ๐˜ญ๐˜ถ๐˜ฎ๐˜ช๐˜ฏ๐˜ฐ๐˜ถ๐˜ด ๐˜ด๐˜ข๐˜ญ๐˜ข๐˜ฅ ๐˜ง๐˜ฐ๐˜ณ ๐˜ญ๐˜ถ๐˜ฏ๐˜ค๐˜ฉ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฏ๐˜ฆ๐˜น๐˜ต ๐˜ฅ๐˜ข๐˜บ. โฃ
Maybe that means you really enjoy the first piece of pizza and skip the second, because you know you can always have another tomorrow. โฃ
๐˜”๐˜ข๐˜บ๐˜ฃ๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ๐˜ด ๐˜ฉ๐˜ข๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ข ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ต๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ด๐˜ญ๐˜ช๐˜จ๐˜ฉ๐˜ต๐˜ญ๐˜บ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ช๐˜ฏ๐˜ฅ๐˜ถ๐˜ญ๐˜จ๐˜ฆ๐˜ฏ๐˜ต ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ฏ๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ญ, ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ๐˜ญ๐˜ฆ๐˜ฅ๐˜จ๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฏ๐˜ฆ๐˜น๐˜ต ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ข๐˜ด๐˜ฆ๐˜ญ๐˜ช๐˜ฏ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ช๐˜ต ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ ๐˜ฐ๐˜ถ๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ต๐˜ช๐˜ฎ๐˜ฆ. โฃ
โฃ
There is no deadline to your journey. โฃ
There is no need to be as perfect as possible to lose weight as quickly as possible because chances are, itโ€™s not going to stick. โฃ
โฃ
When we learn to leave the all or nothing mindset behind, thatโ€™s when we can start to live our lives AND make progress. โฃ
โฃ
Forever working towards living in the middle ground. โฃ
โฃ
๐๐š๐ฅ๐š๐ง๐œ๐ž ๐ข๐ฌ ๐ž๐ฏ๐ž๐ซ๐ฒ๐ญ๐ก๐ข๐ง๐ . โฃ๐Ÿ™Œ
272878130_10100219950835516_5249700785893057636_n

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. โฃ
โฃ
If you donโ€™t like to track, and donโ€™t want to count calories, macros, points, etcโ€ฆ. weight loss may be a bit more challenging but it doesnโ€™t have to be impossible. โฃ
โฃ
๐˜๐˜ฆ๐˜ณ๐˜ฆ ๐˜ข๐˜ณ๐˜ฆ ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ช๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅโ€ฆ โฃ
โฃ
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. โฃ
โฃ
Pick a few that work for you and create your own set of eating guidelines. โฃ
โฃ
Here are some of my faves:ย 
  • Make at least half your plate vegetables at as many meals as possible โฃ
  • Include a protein source with every meal/snack โฃ
  • Drink half of your body weight in ounces of water each day โฃ
  • Stick to 3 square meals and 1-2 small snacks if needed โฃ
  • Only eat while sitting down and without distractions โฃ
  • Always put whatever youโ€™re eating on a plate โฃ
  • Check in on physical hunger before every meal or snack โฃ
  • Drink a glass of water before any meal or snack โฃ
And here are some of my favorite questions to ask yourself when coming up with these guidelines:ย 
  • 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?
โฃ
Come up with your own set of healthy eating guidelines and you have the perfect โ€œdietโ€ just for you. No counting required. โฃ
โฃ
๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜ณ๐˜ฆ ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ ๐˜จ๐˜ถ๐˜ช๐˜ฅ๐˜ฆ๐˜ญ๐˜ช๐˜ฏ๐˜ฆ๐˜ด ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ฅ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ง๐˜ฐ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ถ๐˜ฑ๐˜ค๐˜ฐ๐˜ฎ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ? โฃ
272080902_10100219352689206_151054999991348474_n

Why you’re Lacking Progress

๐“๐ก๐ž ๐ซ๐ž๐š๐ฌ๐จ๐ง ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐ง๐จ๐ญ ๐ฆ๐š๐ค๐ข๐ง๐  ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ ๐ข๐ฌ ๐›๐ž๐œ๐š๐ฎ๐ฌ๐ž ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐Ÿ๐จ๐œ๐ฎ๐ฌ๐ข๐ง๐  ๐จ๐ง ๐ž๐š๐ญ๐ข๐ง๐  โ€œ๐œ๐ฅ๐ž๐š๐งโ€, ๐ข๐ง๐ฌ๐ญ๐ž๐š๐ ๐จ๐Ÿ ๐ ๐ž๐ญ๐ญ๐ข๐ง๐  ๐ก๐จ๐ง๐ž๐ฌ๐ญ. โฃ
โฃ
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.โฃ
โฃ
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. โฃ
โฃ
The secret that actually worked for me was when I started to get honest with myself and what I was doing. โฃ
โฃ
All of the โ€˜๐˜ค๐˜ญ๐˜ฆ๐˜ข๐˜ฏโ€™ choices in the world werenโ€™t going to benefit me if I was still ending up downing a bag of chocolate chips by the end of the week. โฃ
โฃ
๐˜š๐˜ฐ ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ฅ๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ช๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅ? โฃ
โฃ
๐‚๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐ž๐ง๐œ๐ฒ ๐ฐ๐ข๐ญ๐ก ๐ญ๐ซ๐š๐œ๐ค๐ข๐ง๐ . And thatโ€™s going to look different for everyone. Whether youโ€™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, thereโ€™s something to be said for the simple act of tracking. โฃ
โฃ
And yes, ๐ฒ๐จ๐ฎ ๐ฌ๐ญ๐ข๐ฅ๐ฅ ๐ฐ๐š๐ง๐ญ ๐ญ๐จ ๐›๐ž ๐ž๐š๐ญ๐ข๐ง๐  ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ, ๐ฐ๐ก๐จ๐ฅ๐ž ๐Ÿ๐จ๐จ๐๐ฌ ๐Ÿ–๐Ÿ“-๐Ÿ—๐ŸŽ% ๐จ๐Ÿ ๐ญ๐ก๐ž ๐ญ๐ข๐ฆ๐ž. โฃ
โฃ
But, when we bring awareness to what weโ€™re actually consuming Monday through Sunday, a few things happenโ€ฆ โฃ
โฃ
We can start owning up to all of our choices, the extra bites of Mac and cheese, the post lunch cookies, weekend brunchโ€ฆโฃ
โฃ
We can think twice over whether we actually need nighttime snack number threeโ€ฆ โฃ
โฃ
And we can work on finding balance by incorporating foods we genuinely enjoy, instead of just foods we deem โ€œcleanโ€, because your salad run is only going to last so long. โฃ
โฃ
๐Œ๐ข๐ง๐ข ๐‚๐ก๐š๐ฅ๐ฅ๐ž๐ง๐ e: Track everything for a week and see how you do. Zero judgment on food choices, just track. ๐˜ž๐˜ข๐˜ฏ๐˜ต ๐˜ข ๐˜ญ๐˜ช๐˜ต๐˜ต๐˜ญ๐˜ฆ ๐˜ฆ๐˜น๐˜ต๐˜ณ๐˜ข ๐˜ข๐˜ค๐˜ค๐˜ฐ๐˜ถ๐˜ฏ๐˜ต๐˜ข๐˜ฃ๐˜ช๐˜ญ๐˜ช๐˜ต๐˜บ? Send it my way. You in?! โฃ
272106902_10100218923629046_3205193437705676271_n

10 Year Challenge

โฃI remember seeing this picture and feeling horrified at how I looked but this is where I startedโ€ฆ โฃ
โฃ
๐˜•๐˜ฆ๐˜ธ ๐˜ต๐˜ฐ ๐˜ง๐˜ช๐˜ต๐˜ฏ๐˜ฆ๐˜ด๐˜ด โฃ
๐˜๐˜ช๐˜ณ๐˜ด๐˜ต ๐Ÿป๐˜ฌ โฃ
๐˜›๐˜ฆ๐˜ณ๐˜ณ๐˜ช๐˜ฃ๐˜ญ๐˜ฆ ๐˜ณ๐˜ถ๐˜ฏ๐˜ฏ๐˜ฆ๐˜ณ โฃ
๐˜ก๐˜ฆ๐˜ณ๐˜ฐ ๐˜ฅ๐˜ช๐˜ณ๐˜ฆ๐˜ค๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ฐ๐˜ง ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ ๐˜ธ๐˜ข๐˜ฏ๐˜ต๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ ๐˜ช๐˜ฏ ๐˜ญ๐˜ช๐˜ง๐˜ฆ โฃ
Now Iโ€™ve learned to reframe and see that girl differently. โฃ
โฃ
Iโ€™d give her a hug and tell her that what I see is that sheโ€™s trying her best. โฃ
She has strong and healthy legs that are going to put up with a lot. โฃ
And she is happy to finally be prioritizing fitness and her health. โฃ
โฃ
That picture has brought me to where I am and for that Iโ€™m forever grateful for that starting point. โฃ
โฃ
๐’๐ญ๐ข๐ฅ๐ฅ ๐ฅ๐ž๐š๐ซ๐ง๐ข๐ง๐  & ๐ ๐ซ๐จ๐ฐ๐ข๐ง๐ . โฃโœจ
Whatโ€™s one thing youโ€™d tell your 10 year ago self?!
271739905_10100218231141796_8377204224649461546_n