Tag Archives: balanced diet

What’s the Best Diet?

Consistency.

Now hear me out, oftentimes the problem most people stumble upon when it comes to weight loss isn’t not knowing what to do.
The problem is actually following through with what they know they need to do.
Tell me if this sounds familiar?
You do really well Monday through Friday and then you just seem to fall off track.
Or you eat keto all week, feel amazing without carbs, but for some reason pizza just sounds really good on Friday night.
Or you’re great at tracking your macros, until Thursday rolls around, you make a less than stellar nutrition choice and suddenly logging seems a whole less appealing.
I’ve said it so many times but the best diet for you is the diet that you’ll actually stick to.
I’m a huge fan of setting up consistency goals and methods to log your actual consistency and follow through when it comes to a healthy lifestyle.
This will likely mean that the process will be a bit slower, and a bit less drastic.
But if you can remain consistent and lose ½ lb a week isn’t that way better and a whole lot less frustrating than losing and gaining the same 5lbs week to week.
If you’re struggling with your diet, you don’t need a different diet, you need a different approach.
Start with a few small changes you can be consistent with.
Track that consistency (whether it’s tracking calories, macros, portions, eating behaviors, water, veggies, journaling, mindfulness, whatever works for you).
And repeat consistently.
That’s the secret sauce to success.
What is one thing you’d like to be more consistent with?!

Here are some ideas for tracking consistency:

  • Macro Tracking
  • Calorie Tracking
  • Keeping a running food journal or food log (this can be pen and paper, notes section of your phone, excel spreadsheet, etc… )
  • Tracking water intake
  • Journaling emotions, mindset and feelings post binge/emotional eating
  • Logging workouts & progression with weight, programming, etc…
  • Snapping pictures of your plate
  • Focusing on certain nutrition guidelines (3 meals a day, intermittent fasting, ½ of your plate being vegetables, etc…)

Note: these may or may not work for you, but give them a try and see what sticks and feels good for you

Consistency Calendar Template

Track your consistency throughout the month on a calendar. The beauty is you decide what your consistency is. Whether it’s being within your calorie guidelines, on or off the plan you’re following, getting in a workout, hitting your step goal, avoiding emotional eating, or simply just eating a vegetable. You get to pick.

  • Give yourself an Check for every day you keep consistency.
  • Give yourself an X for every day you aren’t consistent.

See where you fall at the end of the month.

Workout Calendar

Eating 1200 calories and not losing weight?!

If you were trying to save money and bought a pack of gum, would you say screw it and go out and buy a new car?
Probably not. Yet when we’re on a “diet” and have one unplanned food, or go 100 calories over our goal, we tend to say screw it and eat the entire kitchen, have the brownies, cookie, and might as well finish the bag because I’ll start on Monday.
Start seeing your diet as a bank account.
If you’re looking to lose weight you need to consume less than you expend.
BUT it’s also important to remember that consuming 500 calories over your needs on a given day is a whole lot better than consuming an extra 5000 calories.
Most often the problem isn’t knowing what we need to do, it’s getting our mindset in a place to follow through with.
When you start to shift your focus to your mindset…
You can stop giving up completely just because you had one bite, meal, or day off track.
You’ll realize that you’re in this for the long haul and you always have a choice to make the better decision.
One meal at a time and one decision at a time.
Stop slashing all 4 tires just because you have one flat.
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Meal Prep Orange Chicken

🍴 Meal Prep Monday🍴

This was so easy and now dinner or lunches are done for the week.

🍊 Orange Chicken 🍗

All I did was cook boneless chicken breast in a skillet, mixed in bragg’s aminos, & sugar free orange marmalade, portioned out and served over green beans and cauliflower rice.

Took me under 30 minutes.

I also prepped some ground turkey for taco salads and have plenty of options on hand for yogurt bowls, oatmeal, eggs, rice cakes, smoothie bowls, and mug cakes.

What’s on your menu for the week?

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Ways to Increase Protein

𝗪𝐚𝐲𝐬 𝐭𝐨 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐏𝐫𝐨𝐭𝐞𝐢𝐧
We’ve been working a ton on improving protein intake with our Nutrition VIPS. I was going to share these ideas with our ladies, but figured I’d share on here as well since I know so many struggle to get enough protein in. ⁣
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𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐢𝐬 𝐬𝐨 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐟𝐨𝐫 𝐭𝐰𝐨 𝐫𝐞𝐚𝐬𝐨𝐧𝐬: ⁣
It will help preserve lean muscle mass while in a calorie deficit. ⁣
It will help keep you full and satisfied while eating less in a deficit. ⁣
𝘖𝘯𝘦 𝘰𝘧 𝘵𝘩𝘦 𝘦𝘢𝘴𝘪𝘦𝘴𝘵 𝘵𝘩𝘪𝘯𝘨𝘴 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘥𝘰 𝘵𝘰 𝘶𝘱 𝘺𝘰𝘶𝘳 𝘱𝘳𝘰𝘵𝘦𝘪𝘯… ⁣

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𝐒𝐢𝐦𝐩𝐥𝐲 𝐮𝐩 𝐲𝐨𝐮𝐫 𝐬𝐞𝐫𝐯𝐢𝐧𝐠 𝐬𝐢𝐳𝐞𝐬. ⁣
Instead of 4 oz of chicken go for 6 oz. ⁣
Instead of ½ cup yogurt go for ¾ cup etc.. ⁣
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𝐒𝐨𝐦𝐞 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐛𝐨𝐨𝐬𝐭𝐞𝐫 𝐨𝐩𝐭𝐢𝐨𝐧𝐬: ⁣
Protein Fluff ⁣
Protein Mug Cake ⁣
Egg White Oat Bake
Greek yogurt, cottage cheese, & low fat dairy ⁣
Ground turkey, lean ground beef, & Crockpot Chicken ⁣
𝐇𝐞𝐫𝐞’𝐬 𝐚 𝐦𝐮𝐠 𝐜𝐚𝐤𝐞 𝐫𝐞𝐜𝐢𝐩𝐞 𝐈’𝐯𝐞 𝐛𝐞𝐞𝐧 𝐥𝐨𝐯𝐢𝐧𝐠 𝐥𝐚𝐭𝐞𝐥𝐲 & 𝐢𝐭’𝐬 𝐬𝐨 𝐬𝐢𝐦𝐩𝐥𝐞: ⁣

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Mix Together: ⁣
One scoop whey/caesin blend protein, ⁣
1 serving liquid egg whites⁣
45 grams of pumpkin⁣
1/2 tsp baking powder & a little water.⁣
Mix & let sit 5 minutes then microwave at 50% for 3 minutes & add toppings of your choice 🍫 ⁣
𝐓𝐚𝐠 𝐦𝐞 𝐢𝐟 𝐲𝐨𝐮 𝐠𝐢𝐯𝐞 𝐢𝐭 𝐚 𝐭𝐫𝐲! 𝗪𝐡𝐚𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐠𝐨 𝐭𝐨 𝐟𝐨𝐫 𝐩𝐫𝐨𝐭𝐞𝐢𝐧?! Do you struggle to get enough? ⁣

CONTROL

𝘚𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘸𝘦’𝘷𝘦 𝘣𝘦𝘦𝘯 𝘵𝘢𝘭𝘬𝘪𝘯𝘨 𝘢𝘣𝘰𝘶𝘵 𝘢 𝘭𝘰𝘵 𝘪𝘯 𝘰𝘶𝘳 𝘕𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘊𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘦 𝘸𝘩𝘦𝘯 𝘪𝘵 𝘤𝘰𝘮𝘦𝘴 𝘵𝘰 𝘰𝘣𝘴𝘵𝘢𝘤𝘭𝘦𝘴 𝘢𝘳𝘰𝘶𝘯𝘥 𝘧𝘰𝘰𝘥…⁣
𝐂𝐨𝐧𝐭𝐫𝐨𝐥. ⁣
𝘐’𝘮 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘢 𝘧𝘳𝘪𝘦𝘯𝘥𝘴 𝘩𝘰𝘶𝘴𝘦 𝘢𝘯𝘥 𝘥𝘰𝘯’𝘵 𝘬𝘯𝘰𝘸 𝘸𝘩𝘢𝘵 𝘸𝘦’𝘭𝘭 𝘣𝘦 𝘦𝘢𝘵𝘪𝘯𝘨… ⁣
𝘐’𝘮 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘣𝘦 𝘴𝘶𝘳𝘳𝘰𝘶𝘯𝘥𝘦𝘥 𝘣𝘺 𝘶𝘯𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘰𝘱𝘵𝘪𝘰𝘯𝘴 𝘢𝘵 𝘵𝘩𝘦 𝘩𝘰𝘭𝘪𝘥𝘢𝘺𝘴… ⁣
𝘐 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘣𝘶𝘺 𝘵𝘩𝘪𝘯𝘨𝘴 𝘮𝘺 𝘬𝘪𝘥𝘴 𝘭𝘪𝘬𝘦, 𝘢𝘯𝘥 𝘤𝘢𝘯’𝘵 𝘬𝘦𝘦𝘱 𝘮𝘺 𝘵𝘳𝘪𝘨𝘨𝘦𝘳 𝘧𝘰𝘰𝘥𝘴 𝘰𝘶𝘵 𝘰𝘧 𝘵𝘩𝘦 𝘩𝘰𝘶𝘴𝘦… ⁣
𝐇𝐞𝐫𝐞’𝐬 𝐭𝐡𝐞 𝐭𝐡𝐢𝐧𝐠: you always have a choice, and while sometimes those choices may be more limited or a bit more challenging than others. ⁣
𝘛𝘩𝘦𝘳𝘦’𝘴 𝘰𝘯𝘦 𝘵𝘩𝘪𝘯𝘨 𝘺𝘰𝘶 𝘢𝘭𝘸𝘢𝘺𝘴 𝘩𝘢𝘷𝘦: ⁣
𝐂𝐨𝐧𝐭𝐫𝐨𝐥 𝐨𝐯𝐞𝐫 𝐲𝐨𝐮𝐫 𝐚𝐜𝐭𝐢𝐨𝐧𝐬. ⁣
You can choose which foods you’d like to eat. ⁣
You can choose how much of those foods to eat. ⁣
You can choose to focus on the people and the company over the food. ⁣
Especially heading into the holiday I want to remind you that you are in full control of your actions. ⁣
If you want to plan ahead and not go into your event hungry, you can. ⁣
If you want to bring a healthy option, you always have that choice. ⁣
If you wanna go all in on the pumpkin pie, do it up. ⁣
But also understand that it’s your choice. ⁣
𝐘𝐨𝐮’𝐫𝐞 𝐢𝐧 𝐜𝐨𝐧𝐭𝐫𝐨𝐥.⁣
And when you realize you have that control, you get to take your power back.
𝐘𝐨𝐮 𝐠𝐨𝐭 𝐭𝐡𝐢𝐬. ⁣🙌
Anything you’d like support around heading into the holidays?!
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