Tag Archives: how to not overeat

Win Today Only

Confession: this past month Iโ€™ve been a trainwreck. ๐Ÿš‚
I always have a hard time admitting it, but reality is I struggle too and this time was bad.
Missing workouts, diet off the rails, anxiety as my new best friend, weight gain, and uprooting my life has pulled me a bit off track.
But right now, Iโ€™m using one of my favorite strategies to get myself back on track.
Win today only. ๐Ÿ™Œ
Iโ€™m not stressing over the week, Iโ€™m not stressing over what Iโ€™ll do in two weeks when I move again, Iโ€™m not even focusing on what the number on the scale will be tomorrow. Iโ€™m just prioritizing today.
Iโ€™m pushing myself to exercise even & especially when I donโ€™t feel like it.
Iโ€™m getting in my steps.
Iโ€™m pre logging my food and literally focusing on winning one meal at a time.
And most importantly Iโ€™m giving myself grace. I canโ€™t undo whatโ€™s done and reality is I simply had other priorities for a bit, but now is a chance to get back to me and Iโ€™m embracing it. Iโ€™m not doing anything drastic, crazy restrictive, and am still prioritizing rest & recovery.
One day at a time. Win today only. ๐Ÿ™Œ
Anyone else recommitting with me?
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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
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Oftentimes, sustainable weight loss goes a whole lot slower than weโ€™d like. โฃ
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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
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Reality is it all averages out, and the scale truly is just one measure of progress. โฃ
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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
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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
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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
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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?
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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
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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
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Focus on becoming the healthiest version of you and trust the rest will fall into place. Lots of Love ๐Ÿ˜˜
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Tell me if this sounds familiar….

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You eat really clean all week, and are feeling so proud of yourself. โฃ
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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
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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
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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
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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?
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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
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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
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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
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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
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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
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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
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Forever working towards living in the middle ground. โฃ
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๐๐š๐ฅ๐š๐ง๐œ๐ž ๐ข๐ฌ ๐ž๐ฏ๐ž๐ซ๐ฒ๐ญ๐ก๐ข๐ง๐ . โฃ๐Ÿ™Œ
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Self Love in 20

It’s here!!!

Registration is OPENย 

Our Self Love in 20 Challenge is officially open for registration.ย Learn to love your body where youโ€™re at, while working towards becoming the healthiest version of you.

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Ever notice how exercise and good nutrition sometimes drop off your to-do list when youโ€™re busy? It shouldnโ€™t be that way and you know it.

With our Self Love in 20 Group we’re going to teach you to prioritize you! You’ll have the option to complete our brand new 4 week 20 Minute Workout program.

We’ll check in daily with our sweaty selfies to hold ourselves accountable to our workouts. Youโ€™ll also get a daily self-love tip from one of our coaches, along with nutrition tips, mindset tips, time management and our weekly zoom chats.

 

We have so much fun in the smaller community and dive in to nutrition, offer meal ideas, recipes, & more. Plus, you’ll get the benefit of 4 experienced coaches, busy moms, nutritionists, personal trainers, & health coaches.

 

Now let’s chat about the workouts.

Job1 is our newest program and will combine Jenniferโ€™s no-nonsense training style, 20-minute workouts, and your choice of two super-simple nutrition plans to help you build a healthy routine and stick with it.

All Jennifer asks is that you shift your focus: prioritize yourself the way you prioritize your job or your family.

Youโ€™ll tap into a wealth of benefits: more self-confidence, increased strength, and ultimately tone + weight loss! Make your health your top priority and youโ€™ll see major improvements in almost every part of your life.

Watch this short video for a sneak peek into the program:ย 

A 20-minute workout may not seem like enough to get results, but Job1 will change your mind!

In less than 30 minutes a day, 5 days a week, youโ€™ll hit multiple muscle groups every single day for a total-body sweat that leaves you feeling stronger, invigorated, and accomplished.

Youโ€™ll devote three days to strength training. Jennifer knows the best jobs keep you challenged, so each strength workout features a different structure to help you make progress and build strength without adding bulk.

ย Youโ€™ll also have one day of endurance cardio and one day of HIIT to help build your stamina, improve your energy, and dial in the fat burn.

ย Jennifer is famous for her amazing motivation in the gym, and especially on the bike. Yes, thatโ€™s right! Job1 is the first program with the option to include indoor cycling as a cardio option. The program will include four, 20-minute indoor cycling workouts each week for you to swap in as needed.

Theyโ€™re totally optional, but if you have an MYX Bike โ€” or another stationary bike at home โ€” you can choose to do these workouts on your cardio days to add variety to your routine.

Youโ€™ll need light, medium, and heavy dumbbells, as well as resistance loops to do Job 1. For the optional cycling workouts, youโ€™ll need a stationary bike.

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Who is this program for?ย 

  • Anyone who wants to lose weight, get toned, feel healthy, and create better habits, every day. This program is the TOTAL solution – fitness + nutrition. Youโ€™ve got your workouts, plus access to BOTH of our premium nutrition programs.
  • People who are ready to prioritize their own health + wellness. In just 20 minutes a day, you will recommit to your fitness and take time to take care of yourself the way you do other aspects of your life.
  • Anyone who wants to add fitness to their life, but has used โ€œtimeโ€ as an excuse for too long!
  • Literally anyone. No, seriously. Whatever your level of fitness, this program is perfectly designed to get you the results you want, with modifications available!

Want to try a SAMPLE Workout?ย 

You can test it out right here!ย 

What Equipment Do I Need for Job 1?

Youโ€™ll need light, medium, and heavy dumbbells, as well as resistance loops to do Job 1.

For the optional cycling workouts, youโ€™ll need a stationary bike.

When can I get access?

Our Self Love in 20 Challenge starts on Monday February 7th! You can reserve your spot NOW by completing the quick form below.

What do you get?

  • 20 workouts shared over 4 weeks of Work, with bonus workouts added each week!
  • 3 Resistance bands
  • Get Started Guide + workout calendar – get a quick overview of the program + the workouts, plus easy steps to get you started on BOD. The guide will also share more about your nutrition options (I can help here too!) + how to track your progress.
  • Quick Start Nutrition Guide – working out is half the battle! Smart nutrition choices will fuel your body and make you feel amazing.
  • Access to both of our premium nutrition programs, including a brand new overview on intermittent fasting and how to incorporate it into Job1 (if it fits your goals!
  • 30-day free membership to BODi + Nutrition+ to help you stay on track with your eating habits. Youโ€™ll get new monthly recipes, meal plans, grocery lists, expert advice, exclusive workouts, and access to our online community.
  • 30-day servings of Shakeology, our Performance Line, or Go & Glow supplement pack based on which bundle best fits your goals!

Here are the options for customers new to BOD:

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Already have BOD?! No problem, here are your options:ย 257598438_10159621108908810_6423398595375995114_n

Are you IN?!ย Fill out this quick form and I’ll be in touch to get you plugged into our VIP Test Group!ย 

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
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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
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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
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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
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Pick a few that work for you and create your own set of eating guidelines. โฃ
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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?
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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
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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
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