Tag Archives: stress and sugar

Are you snacking too much?

S๐˜ฏ๐˜ข๐˜ค๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ๐˜ฐ ๐˜ฎ๐˜ถ๐˜ค๐˜ฉ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฑ๐˜ถ๐˜ญ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ฐ๐˜ง๐˜ง ๐˜ต๐˜ณ๐˜ข๐˜ค๐˜ฌ? โฃ
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First off, understand itโ€™s totally normal and something we all struggle with from time to time, but I do want to encourage you to ask yourself the following questions: โฃ
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๐˜ˆ๐˜ด๐˜ฌ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ถ๐˜ต ๐˜ฐ๐˜ง ๐˜จ๐˜ฆ๐˜ฏ๐˜ถ๐˜ช๐˜ฏ๐˜ฆ ๐˜ฉ๐˜ถ๐˜ฏ๐˜จ๐˜ฆ๐˜ณ (๐˜ช๐˜ด ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฆ๐˜ญ๐˜ญ๐˜บ ๐˜ฉ๐˜ฐ๐˜ญ๐˜ญ๐˜ฐ๐˜ธ, ๐˜จ๐˜ณ๐˜ถ๐˜ฎ๐˜ฃ๐˜ญ๐˜ช๐˜ฏ๐˜จ, ๐˜ฆ๐˜ต๐˜คโ€ฆ)? โฃ
๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฃ๐˜ฐ๐˜ณ๐˜ฆ๐˜ฅ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ณ ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ? โฃ
๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ช๐˜ฎ๐˜ฑ๐˜ญ๐˜บ ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ข๐˜ฃ๐˜ช๐˜ต ๐˜ฐ๐˜ง ๐˜ด๐˜ฏ๐˜ข๐˜ค๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ต ๐˜น๐˜บ๐˜ป ๐˜ต๐˜ช๐˜ฎ๐˜ฆ? โฃ
๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ท๐˜ฐ๐˜ช๐˜ฅ๐˜ช๐˜ฏ๐˜จ ๐˜ถ๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ๐˜ญ๐˜บ๐˜ช๐˜ฏ๐˜จ ๐˜ฆ๐˜ฎ๐˜ฐ๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด? โฃ
๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ค๐˜ต๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ง๐˜ถ๐˜ญ๐˜ญ ๐˜ฃ๐˜ถ๐˜ต ๐˜ด๐˜ช๐˜ฎ๐˜ฑ๐˜ญ๐˜บ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ด๐˜ข๐˜ต๐˜ช๐˜ด๐˜ง๐˜ช๐˜ฆ๐˜ฅ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ค๐˜ฉ๐˜ฐ๐˜ช๐˜ค๐˜ฆ๐˜ด? โฃ
๐˜ˆ๐˜ณ๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ถ๐˜ฏ๐˜จ๐˜ณ๐˜บ ๐˜ง๐˜ฐ๐˜ณ ๐˜ฃ๐˜ณ๐˜ฐ๐˜ค๐˜ค๐˜ฐ๐˜ญ๐˜ช, ๐˜ข๐˜ฏ ๐˜ข๐˜ฑ๐˜ฑ๐˜ญ๐˜ฆ? ๐˜–๐˜ณ ๐˜ช๐˜ด ๐˜ช๐˜ต ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ด๐˜ฑ๐˜ฆ๐˜ค๐˜ช๐˜ง๐˜ช๐˜ค ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ค๐˜ณ๐˜ข๐˜ท๐˜ช๐˜ฏ๐˜จ? โฃ
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Once you can get clear on these questions, you can create a strategy from there. โฃ
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I usually recommend giving yourself a 10 minute pause between you and the food. โฃ
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Go do something and likely if youโ€™re not actually hungry the craving to snack will pass. โฃ
If you are genuinely hungry, over those 10 minutes your hunger will build. โฃ
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Itโ€™s not a perfect science but these are some simple tools you can start putting in place to help break your snack habit. โฃ
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Remember that emotional and boredom eating is a very normal behavior, but if itโ€™s steering you away from feeling your best, or taking your focus away from the root of the issue, letโ€™s start addressing it. โฃ
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๐˜โ€™๐˜ฎ ๐˜ค๐˜ถ๐˜ณ๐˜ช๐˜ฐ๐˜ถ๐˜ด, ๐˜ฅ๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฃ๐˜ฐ๐˜ณ๐˜ฆ๐˜ฅ๐˜ฐ๐˜ฎ ๐˜ฐ๐˜ณ ๐˜ฆ๐˜ฎ๐˜ฐ๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ข๐˜ญ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ? ๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ฅ๐˜ข๐˜บ ๐˜ช๐˜ด ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฃ๐˜ช๐˜จ๐˜จ๐˜ฆ๐˜ด๐˜ต ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ฆ ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ? โฃ

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If you’re struggling, this may be what you need…

Tell me if this sounds familiarโ€ฆ โฃโฃ
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๐˜ ๐˜ฐ๐˜ถ ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ฅ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ด๐˜ฏโ€™๐˜ต ๐˜จ๐˜ณ๐˜ฆ๐˜ข๐˜ต ๐˜ง๐˜ฐ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ. โฃโฃ
๐˜ ๐˜ฐ๐˜ถ ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ค๐˜ฉ๐˜ฐ๐˜ช๐˜ค๐˜ฆ๐˜ด ๐˜ฉ๐˜ข๐˜ท๐˜ฆ๐˜ฏ’๐˜ต ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ด๐˜ต. โฃโฃ
๐˜ ๐˜ฐ๐˜ถ ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ฉ๐˜ฐ๐˜ณ๐˜ณ๐˜ช๐˜ฃ๐˜ญ๐˜ฆ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ฃ๐˜ฆ๐˜ค๐˜ข๐˜ถ๐˜ด๐˜ฆ ๐˜ฐ๐˜ง ๐˜ช๐˜ต. โฃโฃ
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But you canโ€™t seem to stop. โฃโฃ
You feel stuck. โฃโฃ
Youโ€™re avoiding the scale, your energy is low, and you know you need a change. โฃโฃ
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What is one of the best things you can do? โฃโฃ
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๐’๐ญ๐ž๐ฉ ๐จ๐ง ๐ญ๐ก๐ž ๐’๐‚๐€๐‹๐„. โฃโฃ
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Hear me out, I used to be terrified of the scale too, but in fact, weighing myself daily, has actually been a huge key to making & sustaining progress on my journey. โฃโฃ
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In fact, one true sign my nutrition & mindset is not in the right place is when I find myself avoiding the scale. โฃโฃ
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When you avoid that number, not only do you build up anxiety about stepping on it, but in contrast, stepping on the scale can be a huge reality check to get back at it. โฃโฃ
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One of the common trends among people who weigh in consistently is that they tend to maintain a healthier body weight. โฃโฃ
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๐˜ž๐˜ฉ๐˜บ? By weighing in daily you are given immediate accountability to whether you are treating your body in the best way possible. โฃโฃ
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Versus avoiding the reality of the actions youโ€™re taking on a consistent basis. โฃโฃ
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Beyond that, the more you consistently weigh yourself, the less anxiety you’ll build up over that habit and the more you’ll understand normal day to day fluctuations, instead of having an emotional reaction leading to crazy actions based on that number. โฃโฃ
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So here is your friendly nudge to rip off the band aid, step on the scale, and get to feeling your best self, whatever that looks like for you. โฃโฃ
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And P.S. that doesn’t have to be tied to a specific number ๐˜ฃ๐˜ถ๐˜ต that initial number should be a pretty good indication of whether you are moving closer to or further away from your goals. โฃโฃ
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๐˜•๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ด๐˜ถ๐˜ฑ๐˜ฑ๐˜ฐ๐˜ณ๐˜ต? ๐˜ˆ๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ค๐˜ฉ๐˜ข๐˜ต. โฃโฃ๐Ÿ˜˜

P.S.ย Over on my Instagram I shared some examples of weight fluctuations and why weighing in more frequently can be beneficial. Check that out here.ย  ย IMG_6797

The Secret to Success…

ย ๐ˆโ€™๐ฆ ๐ง๐จ๐ญ ๐ฌ๐ฎ๐ซ๐ž ๐ฐ๐ก๐จ ๐ง๐ž๐ž๐๐ฌ ๐ญ๐จ ๐ก๐ž๐š๐ซ ๐ญ๐ก๐ข๐ฌ ๐›๐ฎ๐ญ ๐ ๐จ๐ข๐ง๐  ๐๐š๐ฅ๐ž๐จ, ๐Š๐ž๐ญ๐จ, (๐ˆ๐๐’๐„๐‘๐“ ๐…๐€๐ƒ ๐ƒ๐ˆ๐„๐“ ๐‡๐„๐‘๐„), ๐ข๐ฌ ๐ง๐จ๐ญ ๐ ๐จ๐ข๐ง๐  ๐ญ๐จ ๐ก๐ž๐ฅ๐ฉ ๐ฒ๐จ๐ฎ ๐ญ๐š๐ค๐ž ๐›๐š๐œ๐ค ๐œ๐จ๐ง๐ญ๐ซ๐จ๐ฅ ๐จ๐Ÿ ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐จ๐จ๐. โฃ

6 years ago to the date I put up a post about how I had been struggling a bit and resorted back to some old ways. โฃ

I decided to go paleo with the hopes of losing some extra weight and taking back โ€˜๐˜ค๐˜ฐ๐˜ฏ๐˜ต๐˜ณ๐˜ฐ๐˜ญโ€™ of my eating. โฃ

It ended with a failure on day one and a spoonful of peanut butter. I shared this because I wanted to be transparent and open about the fact that I still had struggles too. โฃ

What I wish I had learned sooner was that by putting foods off limits I wasnโ€™t taking back any control. ๐˜๐˜ฏ ๐˜ง๐˜ข๐˜ค๐˜ต, ๐˜ ๐˜ธ๐˜ข๐˜ด ๐˜ญ๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฐ๐˜ด๐˜ฆ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด ๐˜ค๐˜ฐ๐˜ฏ๐˜ต๐˜ณ๐˜ฐ๐˜ญ ๐˜ฎ๐˜ฆ. โฃ

I was taking away trust and belief in myself, and expecting my crazy food rules to somehow stick this one time for good. โฃ

Eventually what I learned worked best for me (๐˜ข๐˜ฏ๐˜ฅ ๐˜ช๐˜ตโ€™๐˜ด ๐˜ฅ๐˜ช๐˜ง๐˜ง๐˜ฆ๐˜ณ๐˜ฆ๐˜ฏ๐˜ต ๐˜ง๐˜ฐ๐˜ณ ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ๐˜บ๐˜ฐ๐˜ฏ๐˜ฆ) was actually allowing myself to have all the things. โฃ

โฃ๐๐จ ๐Ÿ๐จ๐จ๐๐ฌ ๐จ๐Ÿ๐Ÿ ๐ฅ๐ข๐ฆ๐ข๐ญ๐ฌ. โฃ

๐˜š๐˜ฐ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ฅ๐˜ช๐˜ฅ ๐˜ ๐˜ข๐˜ท๐˜ฐ๐˜ช๐˜ฅ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐Ÿบ ๐˜ฃ๐˜ข๐˜จ๐˜ด ๐˜ฐ๐˜ง ๐˜”&๐˜”โ€™๐˜ด ๐˜ช๐˜ฏ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ด๐˜ช๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ข๐˜ค๐˜ต๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ณ๐˜ฆ๐˜ข๐˜ค๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜บ ๐˜จ๐˜ฐ๐˜ข๐˜ญ๐˜ด? โฃ

I focused on creating (๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ด๐˜ด๐˜ฆ๐˜ฏ๐˜ต๐˜ช๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ค๐˜ฐ๐˜ฏ๐˜ต๐˜ณ๐˜ฐ๐˜ญ๐˜ญ๐˜ช๐˜ฏ๐˜จ) an environment that would set me up for success. โฃ

This meant filling my house with easy, filling, convenient & healthy options that I actually enjoyed. โฃ

Some foods I had to get out of the house temporarily. They werenโ€™t off limits and if I wanted them I certainly could have them in moderation, but I would have to go out and buy a single serving or enjoy them out and about. โฃ

Other foods, I slowly started to incorporate daily in a controlled amount. Once they were no longer โ€˜off limitsโ€™ and I was enjoying them every day, I found I actually didnโ€™t crave them quite as much as I thought, and slowly started to gain more control around those once deemed โ€˜๐˜ฃ๐˜ข๐˜ฅโ€™ foods. โฃ

Set your environment up for success. โฃ

Be realistic about your habits and behaviors around certain foods and understand that they may take some time to change. โฃ

Be patient with yourself in the process. โฃ

I promise, if you focus on those three things and stop looking for the magical diet or quick fix that is finally going to stick, you will see success with time. โฃโฃ

Focus on taking ๐€๐‚๐“๐ˆ๐Ž๐. โฃ

โฃ๐˜š๐˜ฉ๐˜ข๐˜ณ๐˜ฆ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ช๐˜ง ๐˜ช๐˜ต ๐˜ด๐˜ฑ๐˜ฐ๐˜ฌ๐˜ฆ ๐˜ต๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฆ๐˜ญ๐˜ด๐˜ฆ ๐˜ต๐˜ฐ๐˜ฅ๐˜ข๐˜บ. โฃ

Now letโ€™s take that action. What is one way you can change your ๐„๐๐•๐ˆ๐‘๐Ž๐๐Œ๐„๐๐“ to better set yourself up for success? โฃ

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To the girl whoโ€™s starting or restarting her fitness journey…

Youโ€™re going to have bad days.
Youโ€™re going to struggle.
Youโ€™re going to feel insecure.
Youโ€™re going to miss workouts.
Youโ€™re going to feel weak, and slow, and unsure.
Youโ€™re going to feel uncomfortable.
Youโ€™re going to want to give up.
โฃ
But what counts is you continue to try. โฃ
You work hard to shift your mindset. โฃ
You listen a little bit less to the self defeating voices. โฃ
May you forever be a work in progress towards improving yourself a little more. โฃ
โฃ
Sincerely, โฃ
A girl who is ๐…๐Ž๐‘๐„๐•๐„๐‘ a work in progress on her journey. โฃ

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P.S. Pictured is my very first gym photo to a most recent photo. They are about 6 years apart. Progress takes TIME

What’s the Best Diet?

Consistency.

Now hear me out, oftentimes the problem most people stumble upon when it comes to weight loss isnโ€™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 youโ€™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.
Iโ€™ve said it so many times but the best diet for you is the diet that youโ€™ll actually stick to.
Iโ€™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 ยฝ lb a week isnโ€™t that way better and a whole lot less frustrating than losing and gaining the same 5lbs week to week.
If youโ€™re struggling with your diet, you donโ€™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 itโ€™s tracking calories, macros, portions, eating behaviors, water, veggies, journaling, mindfulness, whatever works for you).
And repeat consistently.
Thatโ€™s the secret sauce to success.
What is one thing youโ€™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, etcโ€ฆ
  • Snapping pictures of your plate
  • Focusing on certain nutrition guidelines (3 meals a day, intermittent fasting, ยฝ of your plate being vegetables, etcโ€ฆ)

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 itโ€™s being within your calorie guidelines, on or off the plan youโ€™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 arenโ€™t consistent.

See where you fall at the end of the month.

Workout Calendar