Tag Archives: health coaching

Weekend Nutrition Tips

๐„๐š๐ญ๐ข๐ง๐  ๐จ๐ง ๐ญ๐ก๐ž ๐ ๐จ & ๐ฐ๐ž๐ž๐ค๐ž๐ง๐ ๐ฌ๐ฎ๐ซ๐ฏ๐ข๐ฏ๐š๐ฅ ๐ญ๐ข๐ฉ๐ฌ! โฃ

โฃI know summer weekends get tricky. In fact, weekends used to be the one thing that held me back from seeing the results I was working so hard for. Iโ€™d do so well and be so restrictive Monday through Friday, then the weekend would hit and so would the train wreck… ๐˜ด๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ง๐˜ข๐˜ฎ๐˜ช๐˜ญ๐˜ช๐˜ข๐˜ณ?! โฃ

โฃBUT it doesnโ€™t have to be your downfall. ๐‡๐ž๐ซ๐ž ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž ๐ญ๐ข๐ฉ๐ฌ: โฃ

  1. ๐˜ˆ๐˜ญ๐˜ญ๐˜ฐ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฅ๐˜ข๐˜บ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ ๐˜บ๐˜ฐ๐˜ถ’๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ฐ๐˜ถ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต. This is where calorie cycling can really come in handy. Think of your calories like a bank account. If you know you’ll be taking a lot out over the weekend, you’ll probably want to save some up during the week. โฃ
  1. ๐˜๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ๐˜ข๐˜ญ๐˜ญ ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด & ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฅ๐˜ฐ๐˜ฏ’๐˜ต ๐˜ด๐˜ต๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ ๐˜ค๐˜ข๐˜ณ๐˜ฃ๐˜ด/๐˜ง๐˜ข๐˜ต๐˜ด. Skip the macros for the day and just hit your protein goals and calories. โฃ
  1. ๐˜—๐˜™๐˜Œ ๐˜“๐˜–๐˜Ž! If you know you’re going to a restaurant, look at the menu ahead and pre plan and log what you’re going to have. โฃ
  1. ๐˜‹๐˜ณ๐˜ช๐˜ฏ๐˜ฌ ๐˜ฑ๐˜ญ๐˜ฆ๐˜ฏ๐˜ต๐˜บ ๐˜ฐ๐˜ง ๐˜ž๐˜ˆ๐˜›๐˜Œ๐˜™ throughout the day, before, during and after. I always bring a big water bottle with me everywhere I go. โฃ
  1. ๐˜๐˜ง ๐˜บ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ง๐˜ณ๐˜ช๐˜ฆ๐˜ฏ๐˜ฅ๐˜ด/๐˜ง๐˜ข๐˜ฎ๐˜ช๐˜ญ๐˜บ, ๐˜ช๐˜ต ๐˜ช๐˜ด ๐Ÿท๐Ÿถ๐Ÿถ% ๐˜ข๐˜ค๐˜ค๐˜ฆ๐˜ฑ๐˜ต๐˜ข๐˜ฃ๐˜ญ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ข ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ฐ๐˜ฑ๐˜ต๐˜ช๐˜ฐ๐˜ฏ. I almost always pack food when I head to my sister’s for the day on Sunday. She expects it so it’s become normal and no one bugs me about it. Remember the first time you do it, you may get questions, but the more CONSISTENT you are with it, the less questions you’ll get and the more expected the behavior becomes. โฃ
  1. ๐˜Ž๐˜ช๐˜ท๐˜ฆ ๐˜ˆ๐˜•๐˜‹ ๐˜›๐˜ˆ๐˜’๐˜Œ. If you really want dessert, have it, but understand that may mean you skip the wine or the bread. If it’s something special you only have one time a year, of course enjoy, but if it’s a store bought cookie you won’t even really enjoy, maybe it’s not worth it. โฃ
  2. ๐˜™๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ฐ๐˜ข๐˜ญ๐˜ด. Some weeks you may fully want to accept that you won’t lose weight and you really want to relax and indulge and that is FINE. Some weeks you may want to consider that this will set your progress back, the scale may be up for a week, you may wake up the next morning puffy, and with a little regret. If that’s worth it for you, go for it, but other weeks you may decide it’s not, and try to keep remembering how your choices are going to make you feel for the LONG TERM and not just in that moment. โฃ
  1. Understand that it is 100% in your CONTROL. No one is forcing you to diet, and no one is forcing you to indulge. You always have a choice and are in control, the more you view it in this manner, the easier it becomes to make the choice that you want the most. โฃ

โฃOne last piece, try not to compare. Sometimes it can be tough to look around, see everyone else indulging and feel like you can’t, but you don’t know where they’re at. Maybe they’re incredibly unhappy in their own skin, maybe they’re struggling with health issues you know nothing about (๐˜ณ๐˜ฆ๐˜ฎ๐˜ฆ๐˜ฎ๐˜ฃ๐˜ฆ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ฃ๐˜ฆ ๐˜ญ๐˜ฆ๐˜ข๐˜ฏ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ข๐˜ด ๐˜ถ๐˜ฏ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ), maybe they haven’t eaten all day and this is the only thing they’ll have, maybe they’ve restricted all week. We’re all on our own journeys so we cannot compare and we never know the whole picture! โฃ

๐๐จ๐ญ๐ญ๐จ๐ฆ ๐ฅ๐ข๐ง๐ž: you do you boo โฃ

โฃIs this helpful?! ๐˜ˆ๐˜ฏ๐˜บ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ด ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฐ๐˜ณ ๐˜ช๐˜ด ๐˜ต๐˜ฐ๐˜ถ๐˜จ๐˜ฉ ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ? โฃ

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It takes time…

๐ˆ๐ญโ€™๐ฌ ๐ญ๐š๐ค๐ž๐ง ๐ฆ๐ž ๐Ÿ๐Ÿ‘ ๐ฒ๐ž๐š๐ซ๐ฌ ๐ญ๐จ ๐ ๐ž๐ญ ๐ญ๐จ ๐ฆ๐ฒ ๐ญ๐ซ๐š๐ง๐ฌ๐Ÿ๐จ๐ซ๐ฆ๐š๐ญ๐ข๐จ๐ง.โฃ
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I still remember when I first started getting into fitness. I was recovering from an eating disorder and trying to find a way to focus on building strength instead of continually losing weight.โฃ
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๐˜ ๐˜ฉ๐˜ข๐˜ฅ ๐˜ป๐˜ฆ๐˜ณ๐˜ฐ ๐˜ช๐˜ฅ๐˜ฆ๐˜ข ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜ ๐˜ธ๐˜ข๐˜ด ๐˜ฅ๐˜ฐ๐˜ช๐˜ฏ๐˜จ.โฃ
๐˜ ๐˜ธ๐˜ข๐˜ด ๐˜ช๐˜ฏ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต.โฃ
๐˜ ๐˜จ๐˜ข๐˜ช๐˜ฏ๐˜ฆ๐˜ฅ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต.โฃ
๐˜ ๐˜ด๐˜ต๐˜ฐ๐˜ฑ๐˜ฑ๐˜ฆ๐˜ฅ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต๐˜ฆ๐˜ฅ.โฃ
๐˜ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ฆ๐˜ฅ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ.โฃ
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๐๐ฎ๐ญ ๐ˆ ๐ค๐ž๐ฉ๐ญ ๐ ๐จ๐ข๐ง๐ .โฃ
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One of my biggest gripes with transformation pictures is we often donโ€™t realize the time it took to get to that final transformation. I was guilty of it for so long too. I would compare my own lack of progress 1 year in to someone elseโ€™s incredible transformation that took them 10 years to build.โฃ
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Stop comparing your year one to someone elseโ€™s year 13.โฃ
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๐๐ฅ๐š๐ง ๐ญ๐จ ๐จ๐ฎ๐ญ๐๐จ ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐š๐ฌ๐ญ, ๐ง๐จ๐ญ ๐จ๐ญ๐ก๐ž๐ซ ๐ฉ๐ž๐จ๐ฉ๐ฅ๐ž.ย ๐Ÿค

Where are you on your journey?! Just starting? 10 years strong? Stopping & starting? Fill me in

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Addressing all dimensions of health…

๐˜ ๐˜ข๐˜ฎ ๐˜ด๐˜ข๐˜ง๐˜ฆ. โฃ
๐˜ ๐˜ข๐˜ฎ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ค๐˜ต๐˜ฆ๐˜ฅ. โฃ
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I repeat those phrases to myself quite often on a daily basis. โฃ
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I was also too embarrassed to share for fear of sounding like a crazy person, but if I can help one person by sharing, it is worth every bit of it. โฃ
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It’s no secret anxiety is something I struggle with. Stopping to breathe along with those two phrases has gotten me through some really tough times of anxious & depressed moments. โฃ
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I used to think affirmations were silly and swore I didn’t need them. Now, I’m learning just how important they are to myself and my mental well being. โฃ
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A reminder that a huge component of your health is tied to your mental health. โฃ
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Most recently, I’ve been exploring a lot more about the foods I’ve been consuming and how they can potentially be linked to anxiety and depression. Things like artificial sweeteners, inflammatory oils, and overall processing of foods. โฃ
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Because of this, I’ve been working on cleaning up my diet, fixing my hormones, and making changes to support an overall healthy lifestyle. โฃ
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This is something I quite honestly feel as though I probably should’ve done sooner, but the timing wasn’t right. Just like those silly affirmations I swore I’d never do, I needed to be ready to try, and now the timing is right. โฃ
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After a huge overhaul to my weight, diet, and fitness this past year, I’m at a place where I want to start educating myself more on what a healthy lifestyle OVERALL will look like for me, and this is the perfect next step. โฃ
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I’m excited to share the journey along with you, and wanted to give a little update as to what I’ve been focusing on. โฃ
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๐˜’๐˜ฎ ๐˜ค๐˜ถ๐˜ณ๐˜ช๐˜ฐ๐˜ถ๐˜ด ๐˜ช๐˜ง ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ช๐˜ด ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ’๐˜ฅ ๐˜ฃ๐˜ฆ ๐˜ช๐˜ฏ๐˜ต๐˜ฆ๐˜ณ๐˜ฆ๐˜ด๐˜ต๐˜ฆ๐˜ฅ ๐˜ช๐˜ฏ? ๐˜’๐˜ท๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ค๐˜ญ๐˜ฆ๐˜ข๐˜ฏ, ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ด๐˜ธ๐˜ข๐˜ฑ๐˜ด ๐˜ช๐˜ฏ ๐˜ฎ๐˜บ ๐˜ด๐˜ต๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ค๐˜ข๐˜ฏ ๐˜ค๐˜ฆ๐˜ณ๐˜ต๐˜ข๐˜ช๐˜ฏ๐˜ญ๐˜บ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜ค๐˜ถ๐˜ณ๐˜ช๐˜ฐ๐˜ถ๐˜ด? ๐˜ž๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฃ๐˜ฆ ๐˜ช๐˜ฏ๐˜ต๐˜ฆ๐˜ณ๐˜ฆ๐˜ด๐˜ต๐˜ฆ๐˜ฅ ๐˜ช๐˜ฏ ๐˜ญ๐˜ฆ๐˜ข๐˜ณ๐˜ฏ๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜ฉ๐˜ฐ๐˜ณ๐˜ฎ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ ๐˜ข๐˜ด ๐˜ธ๐˜ฆ๐˜ญ๐˜ญ? โฃ
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Let me know in the comments what you’d like to learn about. Always looking to share as much value as I can, and as much transparency with where I’m at. xo โฃ
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I just need to workout more…

โฃ๐˜ˆ๐˜ค๐˜ต๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ฐ๐˜ฏโ€™๐˜ต. โฃ
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More is not always better. Better is better. โฃ
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After sharing a before and after picture along with encouragement that eating more, more consistently was a huge key in my progress, I got the question as to whether Iโ€™m more active now and burning more calories. โฃ
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In fact the opposite is true. โฃ
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I used to be so guilty of believing the answer to weight loss was exercising more and was always the queen of cardio. โฃ
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I would typically go to CrossFit and do a quick at home workout 6 days a week, and was teaching 5-6 fitness classes a week (doing the workout with class). โฃ
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I was hungry all the time, tired, and couldnโ€™t figure out why my weight wouldnโ€™t budge and my hard work didnโ€™t show. โฃ
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Then the pandemic hit, and my workouts went down to once a day, usually an hour a day. โฃ
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Slowly, I started to make progress. โฃ
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It was easier to stick to my calorie goals. โฃ
My body was able to recover better. โฃ
And, my self inflicted stress levels dropped way down. โฃ
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๐“๐ก๐ž ๐š๐ง๐ฌ๐ฐ๐ž๐ซ ๐ข๐ฌ ๐ฎ๐ฌ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ง๐จ๐ญ ๐ญ๐จ ๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ ๐ฆ๐จ๐ซ๐ž, ๐ข๐ญโ€™๐ฌ ๐ญ๐จ ๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ ๐›๐ž๐ญ๐ญ๐ž๐ซ. โฃ
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Follow a progressive, safely designed, effective program. Give your body time to recover and repair, and back off on the stress. โฃ
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Create more habits that will help you be more consistent. โฃ
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Iโ€™d rather you be 90% consistent, happy and healthy….โฃ
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Than 50% extreme, burnt out, and starting again on Monday. โฃ
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Consistency wins every time.
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Will I gain weight eating more food?

๐Œ๐จ๐ซ๐ž ๐Ÿ๐จ๐จ๐ ๐๐จ๐ž๐ฌ๐ง’๐ญ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ฆ๐ž๐š๐ง ๐ญ๐ก๐ž ๐ฌ๐œ๐š๐ฅ๐ž ๐ฐ๐ข๐ฅ๐ฅ ๐ ๐จ ๐ฎ๐ฉ…. โฃ
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I shared last week about the power of eating more, and Iโ€™ll be completely honest, when youโ€™ve spent 20+ years of your life trying to lose more weight, it can be a big mental hurdle to learn to eat more. โฃ
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And full transparency, ๐˜ช๐˜ฏ๐˜ช๐˜ต๐˜ช๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ข๐˜ฃ๐˜ญ๐˜บ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ด๐˜ฑ๐˜ช๐˜ฌ๐˜ฆ ๐˜ข ๐˜ฃ๐˜ช๐˜ต, but I wanted to share a real life example of how consistency, patience and not making changes too soon is key AND that you can eat more without instantly gaining 5lbs. โฃ
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Iโ€™m currently working on finding a balance between maintaining and eating a bit more.โฃ
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I’ve been slowlyyyyy inching up my macros and finally decided to dive all a couple weeks ago.โฃ
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I bumped my weekly average calories up by 100 and promised myself I’d trust the process and everything I know about nutrition. โฃ
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The first thing that happened…. the scale spiked way up. โฃ
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I panicked but again, reassured myself that I was going to trust the process. โฃ
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I also made myself a promise that if I was consistent with my higher numbers for two weeks, and the scale was still climbing, I could scale things back down BUT the only way to know for sure if that would be the case, would be to see it through for at least the full two weeks. โฃ
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So here we are 2 weeks later and the scale is back down. Not what I’m aiming for, so now I’ll likely be adding more food in. โฃ
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๐˜ ๐˜ธ๐˜ข๐˜ฏ๐˜ต๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜ฌ ๐˜ช๐˜ต ๐˜ช๐˜ด ๐˜ข ๐˜จ๐˜ณ๐˜ฆ๐˜ข๐˜ต ๐˜ฆ๐˜น๐˜ข๐˜ฎ๐˜ฑ๐˜ญ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ต๐˜ณ๐˜ถ๐˜ด๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ค๐˜ฆ๐˜ด๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ต๐˜ข๐˜บ๐˜ช๐˜ฏ๐˜จ ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต ๐˜ค๐˜ข๐˜ฏ ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ฑ๐˜ข๐˜บ ๐˜ฐ๐˜ง๐˜ง. โฃ
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Oftentimes we automatically think we need to eat more to weigh less and that isnโ€™t always the case. โฃ
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๐˜š๐˜ต๐˜ข๐˜บ ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต. โฃ
๐˜“๐˜ฐ๐˜ฐ๐˜ฌ ๐˜ข๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฅ๐˜ข๐˜ต๐˜ข. โฃ
๐˜›๐˜ณ๐˜ถ๐˜ด๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ค๐˜ฆ๐˜ด๐˜ด. โฃ
๐€๐ง๐ ๐„๐€๐“. โฃ
P.S. I thought these pictures were another great example of this. The picture on the left I was inconsistently eating 1400 calories Monday through Thursday, the picture on the right is with way more food, maintaining a much lower weight. Do you struggle with weekend nutrition too?!
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