Tag Archives: health coach online coaching

How to Handle the Holidays with Balance

๐Ž๐ง ๐ญ๐ก๐ž ๐Ÿ๐ข๐ซ๐ฌ๐ญ ๐๐š๐ฒ ๐จ๐Ÿ ๐‚๐ก๐ซ๐ข๐ฌ๐ญ๐ฆ๐š๐ฌ, ๐ฆ๐ฒ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง๐ข๐ฌ๐ญ ๐ฌ๐š๐ข๐ ๐ญ๐จ ๐ฆ๐žโ€ฆโฃย โฃ

Bring one dish to share (๐˜ข ๐˜ญ๐˜ฐ๐˜ธ-๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ถ๐˜ด ๐˜ค๐˜ฉ๐˜ฐ๐˜ช๐˜ค๐˜ฆ ๐˜ง๐˜ฐ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ. ๐˜ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜ข ๐˜ด๐˜ฉ๐˜ฆ๐˜ฆ๐˜ต ๐˜ฑ๐˜ข๐˜ฏ ๐˜ฐ๐˜ง ๐˜ณ๐˜ฐ๐˜ข๐˜ด๐˜ต๐˜ฆ๐˜ฅ ๐˜ท๐˜ฆ๐˜จ๐˜จ๐˜ช๐˜ฆ๐˜ด) โฃ

Two alcoholic beverages (๐˜จ๐˜ช๐˜ท๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ข ๐˜ญ๐˜ช๐˜ฎ๐˜ช๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฐ ๐˜ข๐˜ญ๐˜ต๐˜ฆ๐˜ณ๐˜ฏ๐˜ข๐˜ต๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ธ๐˜ข๐˜ต๐˜ฆ๐˜ณ)โฃ

Three yummy cookies (๐˜ฏ๐˜ฐ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด ๐˜ฐ๐˜ง๐˜ง ๐˜ญ๐˜ช๐˜ฎ๐˜ช๐˜ต๐˜ด. ๐˜Œ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ๐˜ด ๐˜ฃ๐˜ถ๐˜ต ๐˜ฃ๐˜ฆ ๐˜ฑ๐˜ช๐˜ค๐˜ฌ๐˜บ. G๐˜ฐ ๐˜ง๐˜ฐ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฐ๐˜ฏ๐˜ฆ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ด๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ ๐˜ต๐˜ฉ๐˜ฆ๐˜ฎ ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ง๐˜ถ๐˜ญ๐˜ญ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ช๐˜ฏ ๐˜ฎ๐˜ฐ๐˜ฅ๐˜ฆ๐˜ณ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ) โฃ

ย โฃFour fruits for snacking (๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ฉ๐˜ถ๐˜ฏ๐˜จ๐˜ณ๐˜บ, ๐˜ค๐˜ฉ๐˜ฐ๐˜ฐ๐˜ด๐˜ฆ ๐˜ข ๐˜ด๐˜ฆ๐˜ณ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ง ๐˜ง๐˜ณ๐˜ถ๐˜ช๐˜ต ๐˜ช๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅ ๐˜ฐ๐˜ง ๐˜ด๐˜ธ๐˜ฆ๐˜ฆ๐˜ต๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฑ๐˜ข๐˜ช๐˜ณ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ข ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ง๐˜ข๐˜ต ๐˜ฐ๐˜ณ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ข๐˜ฃ๐˜ช๐˜ญ๐˜ช๐˜ป๐˜ฆ ๐˜ฃ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ด๐˜ถ๐˜จ๐˜ข๐˜ณ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ ๐˜บ๐˜ฐ๐˜ถ ๐˜ง๐˜ถ๐˜ญ๐˜ญ)โฃ

Five veggies each day (๐˜จ๐˜ฆ๐˜ต ๐˜ข๐˜ญ๐˜ญ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฐ๐˜ด๐˜ฆ ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ฆ๐˜ฏ๐˜ต๐˜ด ๐˜ช๐˜ฏ ๐˜ฃ๐˜บ ๐˜ฎ๐˜ฆ๐˜ฆ๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ ๐˜ฎ๐˜ช๐˜ฏ๐˜ช๐˜ฎ๐˜ถ๐˜ฎ. ๐˜‰๐˜ฐ๐˜ฏ๐˜ถ๐˜ด ๐˜ฑ๐˜ฐ๐˜ช๐˜ฏ๐˜ต๐˜ด ๐˜ง๐˜ฐ๐˜ณ ๐˜ฆ๐˜น๐˜ต๐˜ณ๐˜ข, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฐ ๐˜ช๐˜ฏ๐˜ค๐˜ญ๐˜ถ๐˜ฅ๐˜ฆ ๐˜ข ๐˜ท๐˜ข๐˜ณ๐˜ช๐˜ฆ๐˜ต๐˜บ ๐˜ฐ๐˜ง ๐˜ค๐˜ฐ๐˜ญ๐˜ฐ๐˜ณ๐˜ด) โฃย โฃ

Six feet from the buffet (๐˜ฑ๐˜ณ๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ๐˜ต ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ญ๐˜ฆ๐˜ด๐˜ด ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฃ๐˜บ ๐˜ฎ๐˜ฐ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ธ๐˜ข๐˜บ ๐˜ต๐˜ฐ ๐˜ค๐˜ฐ๐˜ฏ๐˜ท๐˜ฆ๐˜ณ๐˜ด๐˜ฆ. ๐˜›๐˜ณ๐˜บ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ต๐˜ฐ ๐˜ญ๐˜ช๐˜ฏ๐˜จ๐˜ฆ๐˜ณ ๐˜ฏ๐˜ฆ๐˜ข๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ง๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ฆ๐˜ฐ๐˜ฑ๐˜ญ๐˜ฆ, ๐˜ค๐˜ฐ๐˜ฏ๐˜ท๐˜ฆ๐˜ณ๐˜ด๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฎ๐˜ฆ๐˜ฎ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด) โฃ

Seven days of exercise (๐˜ฅ๐˜ฐ๐˜ฏโ€™๐˜ต ๐˜ง๐˜ฐ๐˜ณ๐˜จ๐˜ฆ๐˜ต ๐˜ต๐˜ฐ ๐˜ฆ๐˜น๐˜ฆ๐˜ณ๐˜ค๐˜ช๐˜ด๐˜ฆ ๐˜ณ๐˜ฆ๐˜จ๐˜ถ๐˜ญ๐˜ข๐˜ณ๐˜ญ๐˜บ ๐˜ฅ๐˜ถ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ฐ๐˜ญ๐˜ช๐˜ฅ๐˜ข๐˜บ๐˜ด ๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ ๐˜ช๐˜ง ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ๐˜ด ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ธ๐˜ข๐˜ญ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ)โฃ

Eight glasses of water (๐˜ฅ๐˜ข๐˜ช๐˜ญ๐˜บ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ด๐˜ฑ๐˜ฆ๐˜ค๐˜ช๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ฃ๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฅ๐˜ถ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ฑ๐˜ข๐˜ณ๐˜ต๐˜ช๐˜ฆ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜จ๐˜ข๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ช๐˜ฏ๐˜จ๐˜ด) โฃ

Nine ounces of protein (๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฐ ๐˜ช๐˜ฏ๐˜ค๐˜ฐ๐˜ณ๐˜ฑ๐˜ฐ๐˜ณ๐˜ข๐˜ต๐˜ฆ ๐˜ข ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ด๐˜ฐ๐˜ถ๐˜ณ๐˜ค๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ๐˜บ ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ ๐˜ฐ๐˜ณ ๐˜ด๐˜ฏ๐˜ข๐˜ค๐˜ฌ. ๐˜๐˜ต ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ ๐˜บ๐˜ฐ๐˜ถ ๐˜ง๐˜ถ๐˜ญ๐˜ญ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ข๐˜ต๐˜ช๐˜ด๐˜ง๐˜ช๐˜ฆ๐˜ฅ ๐˜ง๐˜ฐ๐˜ณ ๐˜ญ๐˜ฐ๐˜ฏ๐˜จ๐˜ฆ๐˜ณ) โฃ

Ten mindful minutes (๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ง๐˜ถ๐˜ญ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ฐ๐˜ง ๐˜บ๐˜ฆ๐˜ข๐˜ณ, ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ช๐˜ฏ ๐˜ญ๐˜ช๐˜ง๐˜ฆ. ๐˜›๐˜ข๐˜ฌ๐˜ฆ ๐˜ต๐˜ฆ๐˜ฏ ๐˜ฎ๐˜ช๐˜ฏ๐˜ถ๐˜ต๐˜ฆ๐˜ด ๐˜ข ๐˜ฅ๐˜ข๐˜บ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ง๐˜ถ๐˜ญ๐˜ญ๐˜บ ๐˜ฑ๐˜ณ๐˜ฆ๐˜ด๐˜ฆ๐˜ฏ๐˜ต ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ค๐˜ฐ๐˜ฏ๐˜ฏ๐˜ฆ๐˜ค๐˜ต๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ต๐˜ฉ. ๐˜‹๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฉ๐˜ช๐˜ญ๐˜ฆ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ค๐˜ข๐˜ฏ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ ๐˜š๐˜– ๐˜ฎ๐˜ถ๐˜ค๐˜ฉ) ย โฃ

Eleven new choices (๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฐ ๐˜ถ๐˜ฑ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ท๐˜ข๐˜ณ๐˜ช๐˜ฆ๐˜ต๐˜บ ๐˜ฐ๐˜ง ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ค๐˜ฉ๐˜ฐ๐˜ช๐˜ค๐˜ฆ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฃ๐˜ฆ ๐˜ฐ๐˜ฑ๐˜ฆ๐˜ฏ ๐˜ต๐˜ฐ ๐˜ต๐˜ณ๐˜บ๐˜ช๐˜ฏ๐˜จ ๐˜ฏ๐˜ฆ๐˜ธ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜ช๐˜ฆ๐˜ณ ๐˜ด๐˜ธ๐˜ข๐˜ฑ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฐ๐˜ฑ๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด) โฃ

Twelve counted blessings (๐˜ค๐˜ฐ๐˜ถ๐˜ฏ๐˜ต ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ญ๐˜ฆ๐˜ด๐˜ด๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ฆ๐˜ข๐˜ค๐˜ฉ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ๐˜บ ๐˜ฅ๐˜ข๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ข๐˜ญ๐˜ญ ๐˜บ๐˜ฆ๐˜ข๐˜ณ ๐˜ญ๐˜ฐ๐˜ฏ๐˜จ. ๐˜Ž๐˜ณ๐˜ข๐˜ต๐˜ช๐˜ต๐˜ถ๐˜ฅ๐˜ฆ ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ช๐˜ด ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฌ๐˜ฆ๐˜บ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ฐ๐˜ง ๐˜บ๐˜ฆ๐˜ข๐˜ณ) โฃโฃIMG_3597

๐๐’๐€: Please donโ€™t stress over the next weekโ€ฆ breathe, relax, enjoy the holidays and remember progress is not made or ruined in one single day, just keep goingโ€ฆ โฃย 

Calorie Cycling 101

๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜ ๐˜ต๐˜ฐ๐˜ญ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ฐ๐˜ฏโ€™๐˜ต ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ต๐˜ฐ ๐˜จ๐˜ช๐˜ท๐˜ฆ ๐˜ถ๐˜ฑ ๐˜ฆ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ฆ๐˜ฏ๐˜ฅ๐˜ด, ๐˜ฉ๐˜ฐ๐˜ญ๐˜ช๐˜ฅ๐˜ข๐˜บ ๐˜ฑ๐˜ข๐˜ณ๐˜ต๐˜ช๐˜ฆ๐˜ด, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜Š๐˜ฉ๐˜ณ๐˜ช๐˜ด๐˜ต๐˜ฎ๐˜ข๐˜ด ๐˜ค๐˜ฐ๐˜ฐ๐˜ฌ๐˜ช๐˜ฆ๐˜ด ๐˜ช๐˜ฏ ๐˜ฐ๐˜ณ๐˜ฅ๐˜ฆ๐˜ณ ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ช๐˜ญ๐˜ญ ๐˜ฎ๐˜ข๐˜ฌ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ช๐˜ฏ๐˜ต๐˜ฆ๐˜ณ? โฃ

I mentioned the other day how I always used to struggle with eating too little and then in turn eating too much because it just wasnโ€™t sustainable. โฃ

Iโ€™d always do great Monday through Friday and then the weekends would hit and Iโ€™d pull myself completely off track. โฃ

I have a cheat meal. โฃโฃ

Iโ€™d stop tracking. โฃโฃ

I’d go out with friends. โฃ

Iโ€™d buy foods I usually didnโ€™t (๐˜ธ๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ฐ๐˜ง๐˜ต๐˜ฆ๐˜ฏ ๐˜ณ๐˜ฆ๐˜ด๐˜ถ๐˜ญ๐˜ต๐˜ฆ๐˜ฅ ๐˜ช๐˜ฏ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ๐˜ฎ ๐˜ข๐˜ญ๐˜ญ). โฃโฃ

And then I would wonder why I wasnโ€™t seeing the progress I was working so hard for. ๐˜š๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ง๐˜ข๐˜ฎ๐˜ช๐˜ญ๐˜ช๐˜ข๐˜ณ? โฃโฃ

Especially with the holidays I see this all the time, but what if I told you thereโ€™s a way you can actually eat more during your parties, weekends, and events and still make progress. โฃ

๐„๐ง๐ญ๐ž๐ซ: โฃ

Calorie cycling. โฃ

โฃThere are many ways to cycle calories but one of my favorite approaches is to pull calories down slightly during your routine days and bump things up for the weekends, holiday parties, etcโ€ฆ โฃ

So long as your weekly calorie intake is averaging in a deficit, those higher days will even out. โฃโฃ

๐“๐ก๐ž ๐ซ๐ž๐š๐ฅ๐ข๐ญ๐ฒ ๐ข๐ฌ ๐ฐ๐ž๐ž๐ค๐ž๐ง๐๐ฌ ๐ฆ๐š๐ค๐ž ๐ฎ๐ฉ ๐Ÿ’๐Ÿ% ๐จ๐Ÿ ๐จ๐ฎ๐ซ ๐ฐ๐ž๐ž๐ค. โฃ

For every weekend you have off track you are holding yourself back, but with this approach that no longer needs to be the case. It’s all about striving for that balance. โฃ

๐ˆ๐ฌ ๐ญ๐ก๐ข๐ฌ ๐ก๐ž๐ฅ๐ฉ๐Ÿ๐ฎ๐ฅ?! ๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ž ๐จ๐ง ๐ฐ๐ž๐ž๐ค๐ž๐ง๐๐ฌ? ๐€๐ง๐ฒ๐ญ๐ก๐ข๐ง๐  ๐ฌ๐ฉ๐ž๐œ๐ข๐Ÿ๐ข๐œ ๐ญ๐ก๐š๐ญ ๐ฐ๐จ๐ซ๐ค๐ฌ ๐Ÿ๐จ๐ซ ๐ฒ๐จ๐ฎ? โฃโฃ

 

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My Number One Holiday Tip….

If youโ€™re struggling with weight loss right now, feeling stressed out about food, or beating yourself up for not making the best choices, I want to give you my number one tip for the holiday seasonโ€ฆ. โฃ
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๐ŸŽ„๐…๐จ๐œ๐ฎ๐ฌ ๐จ๐ง ๐ฆ๐š๐ข๐ง๐ญ๐ž๐ง๐š๐ง๐œ๐ž๐ŸŽ„โฃ
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Reality is there is no deadline to our journey, and sometimes the best and healthiest thing you can do this time of year, is take a brief pause. โฃ
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๐˜™๐˜ฆ๐˜ญ๐˜ข๐˜น, ๐˜ง๐˜ช๐˜ฏ๐˜ฅ ๐˜ฃ๐˜ข๐˜ญ๐˜ข๐˜ฏ๐˜ค๐˜ฆ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ฐ๐˜ง๐˜ง ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฆ๐˜ด๐˜ด๐˜ถ๐˜ณ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜จ๐˜ถ๐˜ช๐˜ญ๐˜ต. โฃ
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Instead of making choices based on fear or losing weight, I want you to shift your mindset. โฃ
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๐…๐จ๐œ๐ฎ๐ฌ ๐จ๐ง ๐ฆ๐š๐ค๐ข๐ง๐  ๐œ๐ก๐จ๐ข๐œ๐ž๐ฌ ๐ญ๐ก๐š๐ญ ๐š๐ซ๐ž ๐ ๐จ๐ข๐ง๐  ๐ญ๐จ ๐ฆ๐š๐ค๐ž ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ ๐Ÿ๐ž๐ž๐ฅ ๐ข๐ญโ€™๐ฌ ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ข๐ž๐ฌ๐ญ. โฃ
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๐˜›๐˜ฉ๐˜ข๐˜ต ๐˜ฎ๐˜ข๐˜บ ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ ๐˜ฑ๐˜ข๐˜ด๐˜ด๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฐ๐˜ง๐˜ง๐˜ช๐˜ค๐˜ฆ ๐˜Š๐˜ฉ๐˜ณ๐˜ช๐˜ด๐˜ต๐˜ฎ๐˜ข๐˜ด ๐˜ค๐˜ฐ๐˜ฐ๐˜ฌ๐˜ช๐˜ฆ๐˜ด ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ต๐˜ฉ๐˜ฆ๐˜บ ๐˜ญ๐˜ฆ๐˜ข๐˜ฅ ๐˜ต๐˜ฐ ๐˜ข๐˜ฏ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ด๐˜ญ๐˜ถ๐˜ฎ๐˜ฑ ๐˜ข๐˜ต ๐Ÿน๐˜ฑ๐˜ฎ. ๐Ÿช
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That may mean saying yes to the slice of your grandma’s homemade pie because itโ€™s a special memory and will make your soul feel good. โฃ๐Ÿฅง
๐˜›๐˜ฉ๐˜ข๐˜ต ๐˜ฎ๐˜ข๐˜บ ๐˜ฎ๐˜ฆ๐˜ข๐˜ฏ ๐˜ด๐˜ฌ๐˜ช๐˜ฑ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ฆ๐˜ค๐˜ฐ๐˜ฏ๐˜ฅ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜ช๐˜ต ๐˜ฎ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฉ๐˜ถ๐˜ณ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฆ๐˜ญ๐˜ญ๐˜บ. ๐Ÿดโฃ
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Remember there are foods that are good for our souls and good for our bodies. โฃ
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Letโ€™s find a balance between the two and enjoy the season. โฃ๐Ÿฅ‚๐Ÿฅฆ๐Ÿซ
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Tune into your body, eat mindfully, and trust that it will tell you what you need. โฃ
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๐˜๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅ ๐˜ฐ๐˜ง ๐˜ข๐˜ด๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ข ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ช๐˜ด ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ข๐˜ง๐˜ง๐˜ฆ๐˜ค๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต, ๐˜ข๐˜ด๐˜ฌ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ช๐˜ต ๐˜ช๐˜ด ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฎ๐˜ข๐˜ฌ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ? โฃ
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Maintaining can be a win right now. โฃ
๐‹๐ž๐ญโ€™๐ฌ ๐œ๐ž๐ฅ๐ž๐›๐ซ๐š๐ญ๐ž ๐ญ๐ก๐š๐ญ. โฃ
What goals are you focusing on throughout this holiday season? โฃ
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Post Thanksgiving Reminder

“๐˜ ๐˜ธ๐˜ข๐˜ด ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต ๐˜ฎ๐˜บ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ต๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ช๐˜ป๐˜ฆ๐˜ฅ ๐˜ด๐˜ธ๐˜ฆ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ธ๐˜ฆ๐˜ข๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ช๐˜ด ๐˜ถ๐˜ฑ๐˜ฐ๐˜ฏ ๐˜ถ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ ๐˜ค๐˜ข๐˜ฏ ๐˜ฑ๐˜ถ๐˜ต ๐˜ช๐˜ต ๐˜ฐ๐˜ง๐˜ง ๐˜ง๐˜ฐ๐˜ณ ๐˜ข๐˜ฏ๐˜ฐ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ง๐˜ช๐˜ท๐˜ฆ ๐˜ฐ๐˜ณ ๐˜ด๐˜ช๐˜น ๐˜ฎ๐˜ฐ๐˜ฏ๐˜ต๐˜ฉ๐˜ด.”ย ๐Ÿคฃโ˜ƒ๏ธโฃ
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All seriousness though, as a health and fitness coach I see this happen every year. โฃ
This time of year it can be so easy to say โ€œ๐˜ด๐˜ค๐˜ณ๐˜ฆ๐˜ธ ๐˜ช๐˜ตโ€, hide in baggy sweaters, and drown in Christmas cookies until January 1st. In fact, so many people do.ย ๐ŸŽ„โฃ
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Then January 1st comes and reality sets in. โฃ
Your jeans are tight.ย ๐Ÿ‘–โฃ
You hate all of the pictures from the holidays.ย ๐Ÿ™…โฃ
The thought of stepping on the scale is terrifying. โฃ
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Time for the latest cleanse, detox, and back on board the chicken and broccoli trainโ€ฆ for the few days that it lasts.ย ๐Ÿตโฃ
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๐˜‰๐˜ถ๐˜ต ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜บ๐˜ฆ๐˜ข๐˜ณ ๐˜ธ๐˜ข๐˜ด ๐˜ฅ๐˜ช๐˜ง๐˜ง๐˜ฆ๐˜ณ๐˜ฆ๐˜ฏ๐˜ต?! My goal for my clients this time of year is not to be โ€œperfectโ€. In fact, I donโ€™t think itโ€™s realistic to ever be. โฃ
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Instead, what if you focused on simply maintaining this holiday season. What if you got in workouts and extra movement where you can What if you eat healthy 80% of the time? What if you continue to drink your water and sleep well. โฃ
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At the same time you can still ๐„๐๐‰๐Ž๐˜ some of the holiday foods you love. โฃ
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You can rid yourself of the panic over the parties and trying to โ€œavoid or gorgeโ€ on the foods you love. โฃ
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๐—ช๐ก๐š๐ญ ๐ข๐Ÿ ๐ฒ๐จ๐ฎ ๐๐ข๐ญ๐œ๐ก ๐ญ๐ก๐ž ๐š๐ฅ๐ฅ ๐จ๐ซ ๐ง๐จ๐ญ๐ก๐ข๐ง๐  ๐ฆ๐ข๐ง๐๐ฌ๐ž๐ญ ๐ญ๐ก๐ข๐ฌ ๐ฒ๐ž๐š๐ซ. โฃ
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Focus on your health. Focus on balance. โฃ
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Will you commit to making yourself a priority this holiday season?! Iโ€™m not asking you to be perfect, simply be conscious of how you want to feel come January 1st. ๐˜๐จ๐ฎ ๐ˆ๐?!

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๐ˆ๐Ÿ ๐ญ๐ก๐ž ๐ฆ๐ž๐ญ๐ก๐จ๐๐ฌ ๐š๐ซ๐ž ๐ฎ๐ง๐ฌ๐ฎ๐ฌ๐ญ๐š๐ข๐ง๐š๐›๐ฅ๐ž ๐ญ๐ก๐ž ๐ซ๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐š๐ซ๐ž ๐ฎ๐ง๐ฌ๐ฎ๐ฌ๐ญ๐š๐ข๐ง๐š๐›๐ฅ๐ž.โฃ

๐ˆ๐Ÿ ๐ญ๐ก๐ž ๐ฆ๐ž๐ญ๐ก๐จ๐๐ฌ ๐š๐ซ๐ž ๐ฎ๐ง๐ฌ๐ฎ๐ฌ๐ญ๐š๐ข๐ง๐š๐›๐ฅ๐ž ๐ญ๐ก๐ž ๐ซ๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐š๐ซ๐ž ๐ฎ๐ง๐ฌ๐ฎ๐ฌ๐ญ๐š๐ข๐ง๐š๐›๐ฅ๐ž.โฃ
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๐˜–๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ฎ๐˜บ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ฒ๐˜ถ๐˜ฐ๐˜ต๐˜ฆ๐˜ด ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜‘๐˜ฐ๐˜ณ๐˜ฅ๐˜ข๐˜ฏ ๐˜š๐˜บ๐˜ข๐˜ต๐˜ต. โฃ
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Do you struggle to meal prep every weekend? โฃ
Do you do really well Monday through Friday and struggle on the weekends? โฃ
Do you try to eat incredibly clean, throw out everything in your kitchen, only to find it back there in 2 weeks?โฃโฃ
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I see this often with clients, and was guilty of it myself for years. โฃ
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Iโ€™d fight to follow the โ€œperfectโ€ diet. โฃ
Or eat for my โ€œoptimalโ€ health. โฃ
Or just keep up with the latest, keto, paleo, atkins, weight watchers trend of the week. โฃ
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Iโ€™d struggle to sustain it. โฃ
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Sure I could follow it for a week and lose 5lbs, but Iโ€™d quickly find myself back where I started, beating myself up even more because I couldnโ€™t see it through. โฃ
๐“๐ก๐ž๐ง ๐ˆ ๐๐ž๐œ๐ข๐๐ž๐ ๐ญ๐จ ๐Ÿ๐ฅ๐ข๐ฉ ๐ฆ๐ฒ ๐ฆ๐ข๐ง๐๐ฌ๐ž๐ญ. โฃ
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Instead of looking for the โ€œ๐˜ฃ๐˜ฆ๐˜ด๐˜ตโ€ plan that was going to get me the fastest results with the most weight loss possible, I started looking for the plan I could actually follow. โฃ
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I started to incorporate the food I enjoyed. โฃ
I started to find a balance between the things that were optimal for my health and also optimal for my emotional health. โฃ
I started to figure out ways to enjoy a bit and go โ€˜๐˜ฐ๐˜ง๐˜ง ๐˜ฑ๐˜ญ๐˜ข๐˜ฏโ€™ but also get right back on, because that too was part of the plan. โฃ
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I slowed down and got a whole lot more realistic with my expectations. โฃ
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๐€๐ง๐ ๐ฌ๐ฎ๐๐๐ž๐ง๐ฅ๐ฒ, ๐ฆ๐ฒ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ ๐ฌ๐ก๐ข๐Ÿ๐ญ๐ž๐. โฃ
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The next time youโ€™re considering your next diet or plan, I want you to ask yourself if you can see yourself following it a year from now, two years from now, for the next 20 years. ๐˜๐˜ด ๐˜ช๐˜ต ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ข๐˜ญ๐˜ญ๐˜ฐ๐˜ธ ๐˜บ๐˜ฐ๐˜ถ ๐˜ต๐˜ฐ ๐˜ท๐˜ข๐˜ค๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ, ๐˜ต๐˜ข๐˜ฌ๐˜ฆ ๐˜ข ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ฌ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ ๐˜ฆ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ ๐˜ค๐˜ข๐˜ฌ๐˜ฆ ๐˜ฐ๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ช๐˜ณ๐˜ต๐˜ฉ๐˜ฅ๐˜ข๐˜บ? โฃ
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Because reality is, if youโ€™re struggling to stay the course now, ๐„๐•๐„๐ if you do by some chance, lose the weight, how will you ever sustain it? โฃ
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Focus on the long game. โฃ
Focus on your personal needs, not what works for everyone else. โฃ
And understand that this is going to be a ๐˜ญ๐˜ช๐˜ง๐˜ฆ๐˜ด๐˜ต๐˜บ๐˜ญ๐˜ฆ, not just your next diet plan.

Here are a few things I did to make my weight loss more sustainable for the long term:ย 

*planned and accounted for a nighttime snackย 

*understood that I preferred carbohydrates and needed to allow for a higher amountย 

*found ways to incorporate foods I genuinely enjoyedย 

*stocked my house initially with options I wouldnโ€™t overeat or boredom eat onย 

*practiced portion controlย 

*made sure I was getting my nutritional bases covered (on the micronutrient level) *this is often an underlooked toolย 

*Allowed myself to calorie cycle if I needed to have a higher calorieย 

*Tracking my weight daily but focusing on weekly averages and progressย 

*Pre-planning my food in myfitnesspalย 

*Setting up my kitchen with convenient easy to prep options I could heat and eat

What is one non-negotiable you need to incorporate in your daily nutrition?
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