Tag Archives: Thoughts balanced diet

Got Sugar Cravings?

๐—ช๐ก๐š๐ญ ๐ฆ๐š๐ฒ ๐›๐ž ๐ฌ๐ฉ๐ข๐ค๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐›๐ฅ๐จ๐จ๐ ๐ฌ๐ฎ๐ ๐š๐ซโ€ฆ โฃ
โฃ
๐˜ฉ๐˜ช๐˜ฏ๐˜ต: ๐˜ช๐˜ตโ€™๐˜ด ๐˜ฏ๐˜ฐ๐˜ต ๐˜ค๐˜ข๐˜ฏ๐˜ฅ๐˜บ โฃ๐Ÿญ
โฃ
I know insulin resistance is a very trendy topic right now, and one of the most frequent complaints I hear from clients is that they just canโ€™t kick their sweet tooth. โฃ
โฃ
But hereโ€™s something interesting that might be raising your blood sugar & in turn, causing you to crave more sugar. โฃ
โฃ
While food can be a huge culprit, it may actually have little to do with the food you’re consuming. โฃ
โฃ
๐‡๐ž๐ซ๐ž ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐จ๐ญ๐ก๐ž๐ซ ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ญ๐ก๐š๐ญ ๐š๐Ÿ๐Ÿ๐ž๐œ๐ญ ๐จ๐ฎ๐ซ ๐ฌ๐ฎ๐ ๐š๐ซ ๐ฅ๐ž๐ฏ๐ž๐ฅ๐ฌ:โฃ
โ€ขChronic stress โฃ
โ€ขPoor sleep โฃ
โ€ขActivity level (๐˜ต๐˜ฐ๐˜ฐ ๐˜ญ๐˜ช๐˜ต๐˜ต๐˜ญ๐˜ฆ ๐˜–๐˜™ ๐˜ต๐˜ฐ๐˜ฐ ๐˜ฎ๐˜ถ๐˜ค๐˜ฉ) โฃ
โ€ขThyroid or hormonal problems โฃ
โ€ขNutrient deficiencies โฃ
โ€ขMineral imbalances (๐˜ฎ๐˜ข๐˜จ๐˜ฏ๐˜ฆ๐˜ด๐˜ช๐˜ถ๐˜ฎ & ๐˜ฑ๐˜ฐ๐˜ต๐˜ข๐˜ด๐˜ด๐˜ช๐˜ถ๐˜ฎ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ข๐˜ฏ ๐˜ช๐˜ฏ๐˜ด๐˜ถ๐˜ญ๐˜ช๐˜ฏ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ฆ๐˜ง๐˜ง๐˜ฆ๐˜ค๐˜ต ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ) โฃ
โฃ
The good thing is all of these can be managed with some small lifestyle changes. โฃ
โฃ
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ž๐ฌ: โฃ
โฃ
โ€ขMental stress management (๐˜บ๐˜ฐ๐˜จ๐˜ข, ๐˜ซ๐˜ฐ๐˜ถ๐˜ณ๐˜ฏ๐˜ข๐˜ญ๐˜ช๐˜ฏ๐˜จ, ๐˜ด๐˜ญ๐˜ฐ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ค๐˜ข๐˜ญ๐˜ญ ๐˜ช๐˜ต, ๐˜ช๐˜ฏ๐˜ค๐˜ฐ๐˜ณ๐˜ฑ๐˜ฐ๐˜ณ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ข๐˜ค๐˜ต๐˜ช๐˜ท๐˜ช๐˜ต๐˜บ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฆ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ, ๐˜ฆ๐˜ต๐˜ค…) โฃ
โ€ขGet enough quality sleep (๐˜’๐˜ท๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ถ๐˜ฏ๐˜ฑ๐˜ญ๐˜ถ๐˜จ๐˜จ๐˜ช๐˜ฏ๐˜จ ๐Ÿน๐Ÿถ ๐˜ฎ๐˜ช๐˜ฏ๐˜ถ๐˜ต๐˜ฆ๐˜ด ๐˜ฃ๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฅ & ๐˜ข๐˜ช๐˜ฎ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ง๐˜ช๐˜ฏ๐˜ช๐˜ด๐˜ฉ ๐˜ฎ๐˜บ ๐˜ญ๐˜ข๐˜ด๐˜ต ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ ๐˜ข ๐˜ฃ๐˜ช๐˜ต ๐˜ฆ๐˜ข๐˜ณ๐˜ญ๐˜ช๐˜ฆ๐˜ณ ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ) โฃ
โ€ขMinimize physical stress (๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜ฌ ๐˜ค๐˜ถ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ฐ๐˜ฏ ๐˜ค๐˜ข๐˜ณ๐˜ฅ๐˜ช๐˜ฐ ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ๐˜ฅ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ต, ๐˜ฑ๐˜ถ๐˜ญ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ฐ๐˜ถ๐˜ต ๐˜ฐ๐˜ง ๐˜ข ๐˜ฅ๐˜ฆ๐˜ง๐˜ช๐˜ค๐˜ช๐˜ต ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต๐˜ช๐˜ฏ๐˜จ, ๐˜ฆ๐˜ต๐˜ค…) โฃ
โ€ขCut back on caffeine โฃ
โ€ขSlow down while eating! โฃ
โ€ขLess bluelight more SUNLIGHT โฃ
โฃ
& bonus tipโ€ฆ 1-2 tbs. of ACV 15 minutes before a moderate-high carb meal can take the blood sugar impact down around 25-35%. โฃ
โฃ
You can also do this after!! Be sure to dilute with some water & drink with a straw ๐Ÿ˜˜ โฃ
โฃ
๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ด๐˜ถ๐˜จ๐˜ข๐˜ณ ๐˜ค๐˜ณ๐˜ข๐˜ท๐˜ช๐˜ฏ๐˜จ๐˜ด? ๐˜ž๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ฅ๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ต๐˜ฆ๐˜ฏ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ?! ๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ฉ๐˜ข๐˜ฃ๐˜ช๐˜ต๐˜ด ๐˜ธ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต ๐˜ช๐˜ฏ๐˜ค๐˜ฐ๐˜ณ๐˜ฑ๐˜ฐ๐˜ณ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ?โฃ
233262416_10100202292328306_8056315637542086740_n

Why you need to eat more….

๐˜ ๐˜ฉ๐˜ข๐˜ต๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ฌ ๐˜ช๐˜ต ๐˜ต๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฃ๐˜ถ๐˜ต ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ญ๐˜ฆ๐˜ด๐˜ด ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ด๐˜ฑ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ถ๐˜ฑ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ด. โฃ
โฃ
I see this a lot with clients and have been guilty myself too. We leave ourselves a little โ€˜wiggle roomโ€™ and consistently under-eat with hopes that maybe weight loss will be a teeny bit faster. โฃ
โฃ
Maybe itโ€™s a fear of eventually overdoing it and binging. โฃ
โฃ
Maybe itโ€™s a lack of hunger. โฃ
โฃ
Maybe you’re not planning ahead and fall short each day. โฃ
โฃ
Or maybe you simply hope by eating a bit less you’ll lose more. โฃ
โฃ
Whatever the reason, very rarely do I see the scale actually going down faster. In fact, it usually doesnโ€™t move much at all.โฃ
โฃ
๐‡๐ž๐ซ๐žโ€™๐ฌ ๐ฐ๐ก๐š๐ญ ๐ฎ๐ฌ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ก๐š๐ฉ๐ฉ๐ž๐ง๐ฌ: โฃ
You canโ€™t sustain your โ€˜targetsโ€™, think weight loss is too difficult and give up.โฃ
โฃ
You overeat or binge out of plain old hunger, restriction, and actually throw yourself into a surplus instead of a deficit. โฃ
โฃ
Your body adapts to your lower intake, doesnโ€™t move or burn quite as much, and your metabolic output slowly decreases over time, meaning you need to eat less to lose the same amount. โฃ
โฃ
๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜ช๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ค๐˜ต๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ฉ๐˜ช๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ต๐˜ข๐˜ณ๐˜จ๐˜ฆ๐˜ต๐˜ด? Were a little more satisfied? Let your body adapt to eating more? โฃ
โฃ
Youโ€™d probably be happier, healthier and better able to see things through over the long term. โฃ
โฃ
Friendly reminder, the goal is not to be dieting and under eating forever, itโ€™s to reach your goals slowly & sustainably, slowly start to eat a bit more, and maintain happily for life.โฃ
โฃ
๐๐จ ๐œ๐ซ๐š๐ณ๐ฒ ๐ซ๐ž๐ฌ๐ญ๐ซ๐ข๐œ๐ญ๐ข๐จ๐ง ๐ง๐ž๐ž๐๐ž๐. ๐Ÿช๐Ÿ•๐ŸŒฎโฃ
228919189_10100202078382056_3089273479151806242_n

The Missing Link to Weight Loss

How’s your sleep?! โฃ
โฃ
Sleep is oftentimes overlooked when it comes to plateaus with our weight loss, when in fact it very well may be the thing keeping you back from your goals. โฃ
โฃ
When we don’t get enough sleep OR enough ๐˜ฒ๐˜ถ๐˜ข๐˜ญ๐˜ช๐˜ต๐˜บ sleep certain hormones in our bodies start to become affected. โฃ
โฃ
First up is ๐œ๐จ๐ซ๐ญ๐ข๐ฌ๐จ๐ฅ, our stress hormone. When this is too high (๐˜ข๐˜ฏ๐˜ฅ ๐˜ค๐˜ข๐˜ฏ ๐˜ณ๐˜ช๐˜ด๐˜ฆ ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜ฑ๐˜ฐ๐˜ฐ๐˜ณ ๐˜ด๐˜ญ๐˜ฆ๐˜ฆ๐˜ฑ) it leads our bodies to prioritize managing our increased stress over ๐ž๐ฏ๐ž๐ซ๐ฒ๐ญ๐ก๐ข๐ง๐  including things like fat loss, a healthy metabolism, brain power, etc… โฃ
Poor sleep is also going to lead to an increase in your blood glucose levels & cause your body to reach for more sugar for quick energy (& ๐˜ต๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ค๐˜ณ๐˜ข๐˜ด๐˜ฉ). Ever felt like you wanted all the carbs when you’re tired? That’s why? โฃ
โฃ
Lastly, we have our hunger regulating hormones ๐ ๐ก๐ซ๐ž๐ฅ๐ข๐ง ๐š๐ง๐ ๐ฅ๐ž๐ฉ๐ญ๐ข๐ง. ๐˜š๐˜ฉ๐˜ฐ๐˜ณ๐˜ต ๐˜ฐ๐˜ฏ ๐˜ด๐˜ญ๐˜ฆ๐˜ฆ๐˜ฑ? Ghrelin, the hormone that drives our hunger rises. And leptin, the hormone that helps us feel full is lowered. โฃ
โฃ
This is why you likely feel hungrier on the same amount of food when you’re sleep deprived. โฃ
โฃ
๐๐จ๐ญ๐ญ๐จ๐ฆ ๐ฅ๐ข๐ง๐ž: if you’re struggling with hunger, sugar cravings, and a stall in weight loss, one of the first places we want to look at is how your QUALITY of sleep is. โฃ
โฃ
How’s your sleep currently? Is this info helpful? Want to see more tips on how to measure quality sleep? Signs to watch out for? Or how to build up to a better night’s sleep? โฃ
ย 222653666_10100201512575936_8818506447831267237_n

So you want to look more toned….

๐˜–๐˜ฏ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ด๐˜ต ๐˜ค๐˜ฐ๐˜ฎ๐˜ฎ๐˜ฐ๐˜ฏ ๐˜ณ๐˜ฆ๐˜ฒ๐˜ถ๐˜ฆ๐˜ด๐˜ต๐˜ด ๐˜ ๐˜จ๐˜ฆ๐˜ตโ€ฆโฃ
โฃ
Women who want to be more โ€˜๐ญ๐จ๐ง๐ž๐โ€™ and also donโ€™t want to get โ€˜๐ญ๐จ๐จ ๐›๐ฎ๐ฅ๐ค๐ฒโ€™. โฃ
โฃ
๐’๐จ ๐ก๐ž๐ซ๐žโ€™๐ฌ ๐ญ๐ก๐ž ๐๐ž๐š๐ฅ: โฃ
โฃ
There is actually no such thing as โ€˜toning muscleโ€™ โฃ
โฃ
Muscles can do two things:โฃ
๐˜ต๐˜ฉ๐˜ฆ๐˜บ ๐˜ค๐˜ข๐˜ฏ ๐˜จ๐˜ฆ๐˜ต ๐˜ฃ๐˜ช๐˜จ๐˜จ๐˜ฆ๐˜ณโฃ
๐˜ต๐˜ฉ๐˜ฆ๐˜บ ๐˜ค๐˜ข๐˜ฏ ๐˜จ๐˜ฆ๐˜ต ๐˜ด๐˜ฎ๐˜ข๐˜ญ๐˜ญ๐˜ฆ๐˜ณ. โฃ
โฃ
That tone youโ€™re wanting to see is simply a combination of muscle development and then low enough body fat levels to reveal those muscles youโ€™ve grown. โฃ
โฃ
๐˜‰๐˜ถ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ช๐˜ด ๐˜จ๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ฏ๐˜ฆ๐˜ธ๐˜ดโ€ฆ that โ€˜tonedโ€™ look youโ€™re after is 100% possible, if you stick to a few things: โฃ
โฃ
1๏ธโƒฃFollow a well-designed fitness program. No more instagram swipe workouts, mix & matching at home workouts, or workouts you see influencers sharing. While they might give you some great ideas, there is no progression, often too much variety, and over time, wonโ€™t lead to the results you want.โฃ
โฃ
2๏ธโƒฃPrioritize your strength training over your cardio, and also pay attention to your recovery. Cardio matters very little when it comes to building muscles. The key is not only prioritizing lifting, but also giving your body enough time to recover from your workouts and grow back stronger. Be sure your program includes plenty of rest, active recovery, mobility, & stability to keep your body healthy and injury free. Also remember recovery happens from quality sleep, minimizing physical and psychological stressors, and the quality of the food youโ€™re eating. โฃ
โฃ
3๏ธโƒฃNUTRITION. One of the keys to building muscle is fueling your body with ENOUGH fuel, especially protein, recovering well with QUALITY food, and then eventually eating within a deficit to reveal your hard earned muscles. Keep in mind this is going to take time, patience, & consistency and will likely involve phases of eating more & eating less. โฃ
โฃ
While it may seem complicated, toning really can be that simple BUT the problem is we usually give up before we get there. ๐˜›๐˜ณ๐˜ถ๐˜ด๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ข๐˜ฎ, ๐˜ช๐˜ฏ๐˜ท๐˜ฆ๐˜ด๐˜ต ๐˜ช๐˜ฏ ๐˜ข ๐˜ค๐˜ฐ๐˜ข๐˜ค๐˜ฉ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ต๐˜ข๐˜บ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ค๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ, ๐˜ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฎ๐˜ช๐˜ด๐˜ฆ ๐˜ช๐˜ตโ€™๐˜ด ๐˜ฑ๐˜ฐ๐˜ด๐˜ด๐˜ช๐˜ฃ๐˜ญ๐˜ฆ. โฃ
โฃ
๐˜๐˜ข๐˜ท๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜จ๐˜ถ๐˜ช๐˜ญ๐˜ต๐˜บ ๐˜ฐ๐˜ง ๐˜ธ๐˜ข๐˜ฏ๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ฆ ‘๐˜ต๐˜ฐ๐˜ฏ๐˜ฆ๐˜ฅ’ ๐˜ฃ๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ? I know I haveโฃย ๐Ÿ™‹โ€โ™€๏ธ
โฃ
P.S. If youโ€™re in need of a new program, I’m absolutely obsessed with the quality of our newest functional fitness program. Itโ€™s a combo of lifting, a little cardio, and mobility. Itโ€™s so well designed, complete with rest days, de-load weeks, and progressions AND youโ€™ll have me to walk you through it and help with nutrition along the way. If youโ€™d like some info drop aย ๐Ÿ’ชย or shoot me a message and we can chat!ย ๐Ÿ’Œโฃ

218449939_10100200391762056_4080676243380877596_n

What you may be missing….

If youโ€™re struggling to hit your macros, this may be the instrumental piece youโ€™re missingโ€ฆ โฃ
โฃ
๐๐ซ๐ž ๐‹๐จ๐ ๐ ๐ข๐ง๐ โฃ
โฃ
So often Iโ€™ll have clients just starting out with tracking struggling to hit their protein goal… โฃ
Or getting to the end of the day with 50 grams of protein left and no more carbs & fats…โฃ
Or my favorite, really wanting to learn how to balance a nighttime treat, but never having room for it. โฃ
โฃ
๐˜š๐˜ฐ ๐˜ธ๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ฆ๐˜ค๐˜ณ๐˜ฆ๐˜ต? โฃ
โฃ
Every night Iโ€™ll login to my fitness pal and pre-plan my upcoming day. โฃ
โฃ
Iโ€™ll work my way backwards, starting with my nighttime treat, and creamer in my coffee (my two non-negotiables). โฃ
โฃ
From there, Iโ€™m able to log my potential breakfast and lunch, which are usually similar. โฃ
โฃ
I can either leave some space for snacks and a โ€œholeโ€ for dinner to fill with whatever comes up for the day, or plan the full day out. โฃ
โฃ
Iโ€™m able to look and see if my protein is low and I need to double up my portions on lean protein sources. Or if fats are too high, maybe I need to swap out the ground beef for a leaner protein source. โฃ
โฃ
Keep in mind this doesnโ€™t have to be set in stone. This is the beauty of macro tracking, if something comes up in the day and I really want a different snack, I can have it and tweak as I go. โฃ
โฃ
If Iโ€™m going out for dinner and want to leave a 600 calorie gap in my day to account for that (with a good spread of protein, carbs, and fats), I can do that as well. โฃ
โฃ
๐“๐ก๐ข๐ฌ ๐ข๐ฌ ๐ญ๐ก๐ž ๐›๐ž๐š๐ฎ๐ญ๐ฒ ๐ข๐ง ๐ญ๐ก๐ž ๐…๐‹๐„๐—๐ˆ๐๐‹๐„ ๐ฉ๐š๐ซ๐ญ ๐จ๐Ÿ ๐Ÿ๐ฅ๐ž๐ฑ๐ข๐›๐ฅ๐ž ๐๐ข๐ž๐ญ๐ข๐ง๐ . โฃ
โฃ
I give myself a general outline to set myself up for success, and then can have flexibility throughout my day. โฃ
โฃ
Itโ€™s all a balance. ๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ฐ๐˜จ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ฏ๐˜ฐ๐˜ธ? ๐˜๐˜ข๐˜ท๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ ๐˜ต๐˜ณ๐˜ช๐˜ฆ๐˜ฅ ๐˜ฑ๐˜ณ๐˜ฆ-๐˜ญ๐˜ฐ๐˜จ๐˜จ๐˜ช๐˜ฏ๐˜จ? ๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ฒ๐˜ถ๐˜ฆ๐˜ด๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ฅ๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ข๐˜ณ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ช๐˜ต? โฃ
P.S. sharing some save-able MyFitnessPal tips over on my IG in a minute @daniellegracep
217881900_10100199743221736_8784395865435655694_n