Tag Archives: how to calorie cycle

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
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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
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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
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That picture has brought me to where I am and for that Iโ€™m forever grateful for that starting point. โฃ
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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?!
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9 Things I Wish I Learned Sooner….

๐˜ ๐˜ž๐˜๐˜š๐˜ ๐˜ ๐˜ฌ๐˜ฏ๐˜ฆ๐˜ธ ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐Ÿฟ ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต๐˜ฆ๐˜ฅ ๐˜ฎ๐˜บ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ง๐˜ช๐˜ต๐˜ฏ๐˜ฆ๐˜ด๐˜ด ๐˜ซ๐˜ฐ๐˜ถ๐˜ณ๐˜ฏ๐˜ฆ๐˜บโ€ฆโฃ
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Truth is, starting my first diet at the age of 8, trapped me in a lot of unhealthy beliefs about myself and my body. โฃ
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I quickly became my own worst critic and while I could share a whole different set of 10 nutrition and fitness tips I learned (๐˜ด๐˜ฆ๐˜ฑ๐˜ข๐˜ณ๐˜ข๐˜ต๐˜ฆ ๐˜ฑ๐˜ฐ๐˜ด๐˜ต ๐˜ค๐˜ฐ๐˜ฎ๐˜ช๐˜ฏ๐˜จ ๐˜ด๐˜ฐ๐˜ฐ๐˜ฏ ๐˜ช๐˜ง ๐˜ช๐˜ต ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ๐˜ด), I wanted to actually share some of the mindset shifts I had to make along the way. โฃ
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Years of dieting taught me to stop trusting, respecting, and accepting my body. That being said, here are the beliefs I wish I adopted sooner to preserve that trust & respect. โฃ
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1. Stop being so hard on yourself. โฃโฃโฃ
2. โ€œgiving it your allโ€โฃโฃ does not mean you have to be perfect or have it all together.โฃโฃโฃ
โฃโฃ3. Give yourself time & grace to fail, make mistakes, and learn. โฃ
4. Find patience for yourself as much as you do for others. โฃโฃโฃ
โฃโฃ5. Stop trying to shrink. โฃAllow yourself to take up space. โฃโฃโฃ
โฃโฃ6. Focus on what is going well and those who want to see you doing well.โฃ
7. Appreciate your body for all that it does for you. โฃ
8. Forever work towards loving yourself more.โฃ
9. Speak to yourself as you do to others, and treat your body as you would others. โฃ
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๐๐จ๐ง๐ฎ๐ฌ ๐จ๐ง๐ž ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ž ๐ฐ๐ข๐ง: be authentically you ๐Ÿ’› even if that means the introverted family person who loves to workout and is secretly an 80 year old grandma on the insideโฃ
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๐˜š๐˜ˆ๐˜๐˜Œ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ฑ๐˜ฐ๐˜ด๐˜ต ๐˜ข๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ ๐˜ต๐˜ฐ ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐Ÿ‘
What is one thing you wish you learned sooner on your journey?
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Break the Cycle

If you overate this weekend, this is the best time to break the cycle. โฃ
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๐˜ ๐˜ถ๐˜ด๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ๐˜ด๐˜ฐ ๐˜จ๐˜ถ๐˜ช๐˜ญ๐˜ต๐˜บ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ช๐˜ด… โฃ
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Around the holidays I would restrict so much, that when the holiday would arrive, Iโ€™d undoubtedly overdo it, feel like I needed to start from scratch, put all the โ€œbadโ€ foods off limits again, and usually find myself off track again by Friday. โฃ
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Then I made this shift and I want you to give it a tryโ€ฆ โฃ
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Instead of getting โ€œ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ณ๐˜ข๐˜ค๐˜ฌโ€ or going back to only โ€œ๐˜ค๐˜ญ๐˜ฆ๐˜ข๐˜ฏโ€ foods or throwing away all of the cookies so you canโ€™t eat any moreโ€ฆ.โฃ
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I want you to eat normally. โฃ
Drink a lot of water. โฃ
Eat veggies, lean protein, and foods that make your body feel your best.โฃ
Have a leftover cookie if you want it. โฃ
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When you stop restricting in order to reach your goals, and start fueling your body to feel your best, a crazy shift happens. โฃ
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You can actually stay on track, because thereโ€™s never anything to fall off from. โฃ
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๐˜๐จ๐ฎ ๐ฌ๐ญ๐ข๐ฅ๐ฅ ๐ง๐ž๐ž๐ ๐ญ๐จ ๐ž๐š๐ญ ๐ญ๐จ๐๐š๐ฒ. โฃ
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You canโ€™t undo this past weekend, but you can change your actions going forward: โฃ
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Eat more fuel, more consistently. โฃ
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And focus on ๐Ÿ๐ž๐ž๐ฅ๐ข๐ง๐  your best, not ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฌ๐˜ช๐˜ฏ๐˜จ your best, the rest will fall into place.

Did you have a good holiday? What is one thing you did to take care of your body today? โฃ

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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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