an online Instagram web viewer

#flexiblenutrition medias

Photos

HOW I LOST WEIGHT AND DIDN’T HAVE TO GIVE UP DONUTS, FULL STORY BELOW
• • •
I fell into the “clean-eating trap” when I first got into fitness.  I labelled certain foods as “good” or “bad”. Of course I had a cheat day where I ate a lot of “bad” foods all day.  Why did I think overly restricting my diet during the week, then binging on Saturday was healthy?  Why do a lot of people think that’s the way to do it? • • •
When I first heard about flexible dieting, I thought there was no way I could do it.  Only allow myself to have one donut as opposed to a full cheat day of donuts??? I still gave it a try, I was already tracking macros(except for my cheat day). I found that if I eat a healthy meal full of protein and veggies, I only have room for a little dessert, and it’s still satisfying. • • •
Most people think flexible dieting is all about fitting as many “bad” foods into your diet as possible.  It’s not!  There’s an 80/20 rule(there are different variations, a stricter one is  90/10). I like 80/20 though, it’s where 80% of your diet is healthy, nutrient dense foods, and 20% are foods you enjoy.  This also helps you meet your daily fiber requirements. • • •
Another thing about flexible dieting that may seem like a pain is having to weigh everything out with a food scale.  If you measure something out with a cup, then weigh it, it will give you a drastically different number of grams than what the nutrition label says in some cases.  You could be getting 100 calories more than you thought, if you do that for every meal, you may not even be in a calorie deficit, then get frustrated when you don’t lose weight. • • •
Overall, I’m definitely glad I stuck with it.  I love the flexibility, and it has given me a better mindset when thinking about food.  Dieting shouldn’t be as stressful as most people make it out to be.  And yes, I do take breaks from tracking foods and do a more intuitive approach(not when I’m trying to lose weight). • • •
If you’re interested in learning more about flexible dieting and tracking macros, check out my closed Facebook group, the link is in my bio.
HOW I LOST WEIGHT AND DIDN’T HAVE TO GIVE UP DONUTS, FULL STORY BELOW • • • I fell into the “clean-eating trap” when I first got into fitness. I labelled certain foods as “good” or “bad”. Of course I had a cheat day where I ate a lot of “bad” foods all day. Why did I think overly restricting my diet during the week, then binging on Saturday was healthy? Why do a lot of people think that’s the way to do it? • • • When I first heard about flexible dieting, I thought there was no way I could do it. Only allow myself to have one donut as opposed to a full cheat day of donuts??? I still gave it a try, I was already tracking macros(except for my cheat day). I found that if I eat a healthy meal full of protein and veggies, I only have room for a little dessert, and it’s still satisfying. • • • Most people think flexible dieting is all about fitting as many “bad” foods into your diet as possible. It’s not! There’s an 80/20 rule(there are different variations, a stricter one is 90/10). I like 80/20 though, it’s where 80% of your diet is healthy, nutrient dense foods, and 20% are foods you enjoy. This also helps you meet your daily fiber requirements. • • • Another thing about flexible dieting that may seem like a pain is having to weigh everything out with a food scale. If you measure something out with a cup, then weigh it, it will give you a drastically different number of grams than what the nutrition label says in some cases. You could be getting 100 calories more than you thought, if you do that for every meal, you may not even be in a calorie deficit, then get frustrated when you don’t lose weight. • • • Overall, I’m definitely glad I stuck with it. I love the flexibility, and it has given me a better mindset when thinking about food. Dieting shouldn’t be as stressful as most people make it out to be. And yes, I do take breaks from tracking foods and do a more intuitive approach(not when I’m trying to lose weight). • • • If you’re interested in learning more about flexible dieting and tracking macros, check out my closed Facebook group, the link is in my bio.
Now that I’m teaching more and more group fitness classes, it’s really making me appreciate the times I get to zone out and do my own personal workouts. In my classes I do a lot of full body strength movements at lighter weights. So for my own workouts I’ve been focusing more on bigger lifts, and less accessory movements. Here are a few clips from this morning’s workout!
.
▪️decline bench 3x12,10,8
▪️KB clean and press 3x8
▪️pull-ups 3x8
▪️single leg KB deadlift 3x10
▪️hanging leg raises 3x10
Now that I’m teaching more and more group fitness classes, it’s really making me appreciate the times I get to zone out and do my own personal workouts. In my classes I do a lot of full body strength movements at lighter weights. So for my own workouts I’ve been focusing more on bigger lifts, and less accessory movements. Here are a few clips from this morning’s workout! . ▪️decline bench 3x12,10,8 ▪️KB clean and press 3x8 ▪️pull-ups 3x8 ▪️single leg KB deadlift 3x10 ▪️hanging leg raises 3x10
I like to think of myself as a lid-lifter in people’s lives. I find great joy to find people I believe in and in whom I see great potential, and come into their lives through what I teach or through words of encouragement. Though I have lifted the lid on many, it helps to remember I have been pushed in the same way a couple times in my life. I have benefitted from the help of other leaders even more than I’ve helped others. Many people have added value to me.

Two examples, as you could probably have guessed, are when I was going through my health transformation and striving to be readmitted into the nursing program. I had friends/mentors, family, and professors handle different areas of my life so I could recover, focus on my health, and simply learn without many distractions. They all stepped in at a time that really mattered to me. What great friendships and blessings in my life that allowed me to transform.

As a result of my parents being intentional with me, I have become an extremely intentional person around others. One of the most important things we can do for one another is pass along what we’ve learned. I aim to do this every day. Don’t miss that opportunity to pour encouragement into the lives of others. It is never too early to start.

How can you come alongside a peer, colleague, family member, or friend and help him or her? What opportunities are presenting themselves right now? Not someday. Not when it’s more convenient. Right now; at this moment. Who could you give a leg up? I guarantee there’s somebody in your life who could use your help and who would be forever grateful.
I like to think of myself as a lid-lifter in people’s lives. I find great joy to find people I believe in and in whom I see great potential, and come into their lives through what I teach or through words of encouragement. Though I have lifted the lid on many, it helps to remember I have been pushed in the same way a couple times in my life. I have benefitted from the help of other leaders even more than I’ve helped others. Many people have added value to me. Two examples, as you could probably have guessed, are when I was going through my health transformation and striving to be readmitted into the nursing program. I had friends/mentors, family, and professors handle different areas of my life so I could recover, focus on my health, and simply learn without many distractions. They all stepped in at a time that really mattered to me. What great friendships and blessings in my life that allowed me to transform. As a result of my parents being intentional with me, I have become an extremely intentional person around others. One of the most important things we can do for one another is pass along what we’ve learned. I aim to do this every day. Don’t miss that opportunity to pour encouragement into the lives of others. It is never too early to start. How can you come alongside a peer, colleague, family member, or friend and help him or her? What opportunities are presenting themselves right now? Not someday. Not when it’s more convenient. Right now; at this moment. Who could you give a leg up? I guarantee there’s somebody in your life who could use your help and who would be forever grateful.
How to handle your diet in December 🎄

Each year I find myself being a little bit *too* lax during the month of December. I have a great mental relationship with food, therefor I don’t fear it. But the problem is just like many of you, I too am guilty of overindulging during the holidays.

So this year, I’ve decided to take a very strategic approach. OK it’s not really that strategic, but let’s call it intentional 🤣. How I’m handling it is I’m being as on point as possible in ALL aspects for all the days that I DON’T have some sort of holiday party or event to go to.

If you look at the month as a total scratch because there’s so much going on “I.e. I’ll start over after the new year”...that’s like 20+ days that you could have been on point with. I’d rather have 5-10 days where I’m not on point enjoying myself, than a whole 31 days.

Plus, If I’m on point the majority of the time, then I’ll have lot less guilt when I do allow myself to let loose at the Christmas parties, which will allow me to feel lot less worried and stressed out about it.

Something I preach to my clients daily is that you don’t have to be perfect, but you should completely never “throw in the towel”, even if it is temporary. It’s in those throwing in the towel moments when the most damage is done that’s going to leave you with a bigger mess to clean up then need be.

P.S. Photo is current, those are extensions 💁🏼‍♀️
How to handle your diet in December 🎄 Each year I find myself being a little bit *too* lax during the month of December. I have a great mental relationship with food, therefor I don’t fear it. But the problem is just like many of you, I too am guilty of overindulging during the holidays. So this year, I’ve decided to take a very strategic approach. OK it’s not really that strategic, but let’s call it intentional 🤣. How I’m handling it is I’m being as on point as possible in ALL aspects for all the days that I DON’T have some sort of holiday party or event to go to. If you look at the month as a total scratch because there’s so much going on “I.e. I’ll start over after the new year”...that’s like 20+ days that you could have been on point with. I’d rather have 5-10 days where I’m not on point enjoying myself, than a whole 31 days. Plus, If I’m on point the majority of the time, then I’ll have lot less guilt when I do allow myself to let loose at the Christmas parties, which will allow me to feel lot less worried and stressed out about it. Something I preach to my clients daily is that you don’t have to be perfect, but you should completely never “throw in the towel”, even if it is temporary. It’s in those throwing in the towel moments when the most damage is done that’s going to leave you with a bigger mess to clean up then need be. P.S. Photo is current, those are extensions 💁🏼‍♀️
While its super important to allow yourself to enjoy the holiday season while its here. Managing a chronic inflammatory condition such as endometriosis, or PCOS will require you to make changes and adjustments to what you eat. This is especially important when you are working to manage symptoms and decrease pain and flare ups. **********************************
Don't despair its not hopeless and you don't have to toss plates of Christmas cookies on the floor in protest. There are some simple tricks you can implement this holiday season that can help you stay on track and honor your dietary restrictions while enjoying the season. Learn more on the blog. Visit the link in my Bio for some helpful info.

#holidays #holidayfoods #enjoyingtheholidays #chronicillness #chroinicinflammation #dietaryrestrictions #endometriosis #adenomyosis #pcos#fibroids #femininehealth #perimenopause #menopause #hormonalimbalance #estrogendominence #womenshealth #wholefoods #flexiblenutrition #balancednutrition #holistichealth #holisticnutrition
While its super important to allow yourself to enjoy the holiday season while its here. Managing a chronic inflammatory condition such as endometriosis, or PCOS will require you to make changes and adjustments to what you eat. This is especially important when you are working to manage symptoms and decrease pain and flare ups. ********************************** Don't despair its not hopeless and you don't have to toss plates of Christmas cookies on the floor in protest. There are some simple tricks you can implement this holiday season that can help you stay on track and honor your dietary restrictions while enjoying the season. Learn more on the blog. Visit the link in my Bio for some helpful info. #holidays  #holidayfoods  #enjoyingtheholidays  #chronicillness  #chroinicinflammation  #dietaryrestrictions  #endometriosis  #adenomyosis  #pcos #fibroids  #femininehealth  #perimenopause  #menopause  #hormonalimbalance  #estrogendominence  #womenshealth  #wholefoods  #flexiblenutrition  #balancednutrition  #holistichealth  #holisticnutrition 
i feel very protective of this lil baby i have built and always want to make sure that i work with others that share the same values & ideas that i feel so passionate about.
••
i’m feeling so beyond pumped to work with my friends at muri to help put on an amazing fitness retreat in april in rarotonga. they’ve been in the corporate retreat space for many years & are just now starting to open up their experiences to the public & i’m so happy to be a part of it.
••
slowly convincing as many friends as possible to come along and hang out at the beach for a week, so i know for a fact that there are only a few spots left 💃🏽 let me know if you’re interested or have any questions!
••
the retreat includes:
✨ 5 nights accommodation at @ikurangi_eco_retreat
✨ daily island excursions & adventures
✨ daily classes from fitness professionals (nutrition, mobility, breath work, mindset, etc.)
✨ daily yoga & workouts
✨ locally prepared meals with fresh island ingredients
.
.
.
#muristrong #fitnessretreat #relaxrehabrecharge
i feel very protective of this lil baby i have built and always want to make sure that i work with others that share the same values & ideas that i feel so passionate about. •• i’m feeling so beyond pumped to work with my friends at muri to help put on an amazing fitness retreat in april in rarotonga. they’ve been in the corporate retreat space for many years & are just now starting to open up their experiences to the public & i’m so happy to be a part of it. •• slowly convincing as many friends as possible to come along and hang out at the beach for a week, so i know for a fact that there are only a few spots left 💃🏽 let me know if you’re interested or have any questions! •• the retreat includes: ✨ 5 nights accommodation at @ikurangi_eco_retreat ✨ daily island excursions & adventures ✨ daily classes from fitness professionals (nutrition, mobility, breath work, mindset, etc.) ✨ daily yoga & workouts ✨ locally prepared meals with fresh island ingredients . . . #muristrong  #fitnessretreat  #relaxrehabrecharge 
Its time for a BRAND NEW GROUP!!!!! And its gonna be a good one!! Im excited!! 🥰🤩 Im excited to finally announce the GRAND OPENING of my very first FREE 12 days Fitmas and Giveaways group thats kicking off on Monday!!! This group is completely FREE and just a fun way to stay active through the holidays -Get some healthy holiday tips-Surround yourself with some awesome girls and win some stuff!! 🙋‍♀️ We will be sharing one move a day with you and they will compound each day to bring you a killer circuit by day 12!! We will be sharing holiday recipes and encouraging  tips for staying on track during the busyness of this time of year.  Well also be sharing a bonus workout calendar you can use if you wanna take your Fitmas challenge up a notch! Most of all its an encouraging place for community and fun!

This is one of my favorite times of the year and while it can be easy to get caught up in the hustle and bustle I always feel so much better when I make time for me, I totally know you will too!! Im inviting you to join me!! Tag two friends you think would enjoy doing with with us and we'll all jump in together! 
Lets have fun for 12 days of festive holiday workouts and giveaways!! Comment below and tag your two friends 👯‍♀️ you want to do this with you! Ill send you info!!!
Its time for a BRAND NEW GROUP!!!!! And its gonna be a good one!! Im excited!! 🥰🤩 Im excited to finally announce the GRAND OPENING of my very first FREE 12 days Fitmas and Giveaways group thats kicking off on Monday!!! This group is completely FREE and just a fun way to stay active through the holidays -Get some healthy holiday tips-Surround yourself with some awesome girls and win some stuff!! 🙋‍♀️ We will be sharing one move a day with you and they will compound each day to bring you a killer circuit by day 12!! We will be sharing holiday recipes and encouraging tips for staying on track during the busyness of this time of year. Well also be sharing a bonus workout calendar you can use if you wanna take your Fitmas challenge up a notch! Most of all its an encouraging place for community and fun! This is one of my favorite times of the year and while it can be easy to get caught up in the hustle and bustle I always feel so much better when I make time for me, I totally know you will too!! Im inviting you to join me!! Tag two friends you think would enjoy doing with with us and we'll all jump in together! Lets have fun for 12 days of festive holiday workouts and giveaways!! Comment below and tag your two friends 👯‍♀️ you want to do this with you! Ill send you info!!!
Don't assume you've gained/lost fat just because the scale moved today! There are sooooo many reasons for the scale to be up or down on any given day,  it's practically pointless to worry about it. ⠀
⠀
If you'd like to track your weight,  look for the overall trend,  or better yet,  ditch the scale and focus on other ways of tracking your progress like strength improvements at the gym,  energy levels,  or how your clothes fit! ⠀
⠀
Reposting @klnutrition: ⠀
...⠀
"factors that affect your daily weight: honestly too many to name 🤷🏽‍♀️⠀
••⠀
our daily weight can fluctuate several pounds across any given day depending on our exercise, hydration, digestion, the food we’ve eaten, etc. for that reason, it’s important to⠀
>> not to place too much value on what the scale says⠀
>> try to weigh yourself in similar conditions each day. (ideally that means weighing each morning after you’ve woken up, in minimal clothing, after using the restroom)⠀
>>pay more attention to average weight across the week vs. what the scale says that day⠀
••⠀
and what if the scale gives you anxiety? ditch it! gauge progress off of weekly measurements, progress photos, & how your clothes fit because when it comes down to it, it doesn’t really matter what the numbers on the scale say anyway⠀
.⠀
.⠀
.⠀
#flexiblenutrition #fatlosstips #macros"
Don't assume you've gained/lost fat just because the scale moved today! There are sooooo many reasons for the scale to be up or down on any given day, it's practically pointless to worry about it. ⠀ ⠀ If you'd like to track your weight, look for the overall trend, or better yet, ditch the scale and focus on other ways of tracking your progress like strength improvements at the gym, energy levels, or how your clothes fit! ⠀ ⠀ Reposting @klnutrition: ⠀ ...⠀ "factors that affect your daily weight: honestly too many to name 🤷🏽‍♀️⠀ ••⠀ our daily weight can fluctuate several pounds across any given day depending on our exercise, hydration, digestion, the food we’ve eaten, etc. for that reason, it’s important to⠀ >> not to place too much value on what the scale says⠀ >> try to weigh yourself in similar conditions each day. (ideally that means weighing each morning after you’ve woken up, in minimal clothing, after using the restroom)⠀ >>pay more attention to average weight across the week vs. what the scale says that day⠀ ••⠀ and what if the scale gives you anxiety? ditch it! gauge progress off of weekly measurements, progress photos, & how your clothes fit because when it comes down to it, it doesn’t really matter what the numbers on the scale say anyway⠀ .⠀ .⠀ .⠀ #flexiblenutrition  #fatlosstips  #macros "
You most likely didn’t gain fat overnight!
-
#Repost @klnutrition with @get_repost
・・・
factors that affect your daily weight: honestly too many to name 🤷🏽‍♀️
••
our daily weight can fluctuate several pounds across any given day depending on our exercise, hydration, digestion, the food we’ve eaten, etc. for that reason, it’s important to
>> not to place too much value on what the scale says
>> try to weigh yourself in similar conditions each day. (ideally that means weighing each morning after you’ve woken up, in minimal clothing, after using the restroom)
>>pay more attention to average weight across the week vs. what the scale says that day
••
and what if the scale gives you anxiety? ditch it! gauge progress off of weekly measurements, progress photos, & how your clothes fit because when it comes down to it, it doesn’t really matter what the numbers on the scale say anyway
.
.
.
#flexiblenutrition #fatlosstips #macros
You most likely didn’t gain fat overnight! - #Repost  @klnutrition with @get_repost ・・・ factors that affect your daily weight: honestly too many to name 🤷🏽‍♀️ •• our daily weight can fluctuate several pounds across any given day depending on our exercise, hydration, digestion, the food we’ve eaten, etc. for that reason, it’s important to >> not to place too much value on what the scale says >> try to weigh yourself in similar conditions each day. (ideally that means weighing each morning after you’ve woken up, in minimal clothing, after using the restroom) >>pay more attention to average weight across the week vs. what the scale says that day •• and what if the scale gives you anxiety? ditch it! gauge progress off of weekly measurements, progress photos, & how your clothes fit because when it comes down to it, it doesn’t really matter what the numbers on the scale say anyway . . . #flexiblenutrition  #fatlosstips  #macros 
Sweet Strong Friends, don't miss this! If you haven't signed up for the Whole Health Summit, I think you should. Right now all the programs and resources are FREE.

You can get over $200 worth of FREE Nutrition, fitness, and health downloads!

You have until the 21st of December to grab these resources for free, after that there will be a price tag.

The Whole Health Summit is a virtual conference just in time for this hectic and stressful time of year.

Get the best techniques and expert answers on everything diet, exercise, stress, and sleep-related for women.

You'll be able to grab healthy recipes, workouts, sane and sustainable fat loss methods provided by yours truly, tools to help you with stress and anxiety plus much, much more!

The Whole Health Summit is your One Stop FREE shopping location for any women's health info you need to be successful.

Go on now and get your freebies with the link in my bio @beauty_of_strength!
…………
#Wholehealthsummit #freegifts  #wellness #eatTrainThrive #strengthtraining #holidays #health #nutrition #flexiblenutrition #strengthtraining #workouts  #freeworkouts #thrivingholiday
Sweet Strong Friends, don't miss this! If you haven't signed up for the Whole Health Summit, I think you should. Right now all the programs and resources are FREE. You can get over $200 worth of FREE Nutrition, fitness, and health downloads! You have until the 21st of December to grab these resources for free, after that there will be a price tag. The Whole Health Summit is a virtual conference just in time for this hectic and stressful time of year. Get the best techniques and expert answers on everything diet, exercise, stress, and sleep-related for women. You'll be able to grab healthy recipes, workouts, sane and sustainable fat loss methods provided by yours truly, tools to help you with stress and anxiety plus much, much more! The Whole Health Summit is your One Stop FREE shopping location for any women's health info you need to be successful. Go on now and get your freebies with the link in my bio @beauty_of_strength! ………… #Wholehealthsummit  #freegifts   #wellness  #eatTrainThrive  #strengthtraining  #holidays  #health  #nutrition  #flexiblenutrition  #strengthtraining  #workouts   #freeworkouts  #thrivingholiday 
What a better way to get over the hump in the week eh? Next Wednesday 12/19 @ 6AM - mark your calendars!  #dayone #woderation #iifym #functionalfitness #flexiblenutrition #alldietsfail
So, let’s talk about #healthychoices
.
Had this Sent me recently and asked if it was good (healthy)
.
Unfortunately, the words Healthy choice is a bit miss leading
.
For a meal, it’s high in fat, high in carbs, low in protein.
.
But, simple way to make this, better...
.
1/2 it
.
& add an true protein source (poultry, fish, beef, eggs, a whey protein shake)
.
The problem ultimately comes from how much does the body need? How strong is your metabolism
.
Personally I don’t consume much over 50g of carbs in a single meal, often my fats max at around 10g in a meal..and I’m 6’3 in the gym regularly and trying to gain lean muscle, which means I do need to eat!
.
But Why is that?
.
Our bodies look at both carbs and fats as energy
.
If we don’t need that energy, it stores it. Our body is great at that.
.
But, it’s stored as fat. The very thing we’re trying to avoid
.
This is another prime example that I am a believer in macros, it teaches us how much, is to much, let’s us learn about nutrition labels, and how to manipulate foods we do like into our day so that we can find a balance between eating healthy & eating foods we like
.
Also, there will bound to be someone out there that loses “weight” by eating this. Primary because previously they were simply making worse choices, having a few slices of pizza, or a hero loaded with cheese, coldcuts and dressings, so yes, if that was what you used to do, this will help you be better. However there are better options still
.
Focus on protein, around 1g/lb of goal weight for the day, or about 30g/meal for someone eating 5x a day and needs 150g of protein. If you do that and be mindful of your other food sources, results will come and from there, I’d be happy to help you fine tune it! Just ask!!!
.
.
#nutritioneducation
#betterchoices
#flexiblenutrition
#teamrowanfitness
#teamrowan1p
#mytransformation
#mytransphormation
So, let’s talk about #healthychoices  . Had this Sent me recently and asked if it was good (healthy) . Unfortunately, the words Healthy choice is a bit miss leading . For a meal, it’s high in fat, high in carbs, low in protein. . But, simple way to make this, better... . 1/2 it . & add an true protein source (poultry, fish, beef, eggs, a whey protein shake) . The problem ultimately comes from how much does the body need? How strong is your metabolism . Personally I don’t consume much over 50g of carbs in a single meal, often my fats max at around 10g in a meal..and I’m 6’3 in the gym regularly and trying to gain lean muscle, which means I do need to eat! . But Why is that? . Our bodies look at both carbs and fats as energy . If we don’t need that energy, it stores it. Our body is great at that. . But, it’s stored as fat. The very thing we’re trying to avoid . This is another prime example that I am a believer in macros, it teaches us how much, is to much, let’s us learn about nutrition labels, and how to manipulate foods we do like into our day so that we can find a balance between eating healthy & eating foods we like . Also, there will bound to be someone out there that loses “weight” by eating this. Primary because previously they were simply making worse choices, having a few slices of pizza, or a hero loaded with cheese, coldcuts and dressings, so yes, if that was what you used to do, this will help you be better. However there are better options still . Focus on protein, around 1g/lb of goal weight for the day, or about 30g/meal for someone eating 5x a day and needs 150g of protein. If you do that and be mindful of your other food sources, results will come and from there, I’d be happy to help you fine tune it! Just ask!!! . . #nutritioneducation  #betterchoices  #flexiblenutrition  #teamrowanfitness  #teamrowan1p  #mytransformation  #mytransphormation 
Not losing weight 👖👙 on your calorie deficit 🤔? You might need to eat more....😲.
-
If you are eating less ⬇️ than approx 1200 calories per day and not ❌ losing weight it’s possible that you may need to take some time to focus 🔎 on rebuilding 🔨 your metabolism and bringing your body back to baseline 😊 so that you can lose weight 👖👙 effectively down the line.⠀
-
Increasing calories 🍽 to improve body composition can be a mind f*ck for many 🥺, and I get it - it can be SCARY 😳 to think 💭 that adding *more* calories could help you reach your body composition goals 👖👙💪🏻.⠀But here’s the thing ⤵️
-⠀
Staying in a chronic calorie deficit 🤐 is not only detrimental 👎🏻 to your well being but your fat loss results as well. You see 👀, when we diet down - SO much is happening that we are not always privy 🙈 to. The body perceives a caloric deficit as a form of “stress” 😖 - now this isn’t necessarily a BAD thing - rather it’s important to understand 🙄 how the body works.⠀When we enter a caloric deficit 🙊 here’s what happens ⤵️
-
> 👉🏻T3 - a thyroid hormone decreases which slows down metabolic rate⠀
> 👉🏻Leptin, a hunger hormone decreases - making you feel less satiated.⠀
> 👉🏻Ghrelin, another hunger hormone increases - making you feel more hungry⠀
> 👉🏻Energy levels drop so you unconsciously (or consciously) decrease NEAT - meaning you burn less calories throughout the day.⠀
> 👉🏻Other systems (i.e. digestion/immune function/sexual) may downregulate - this is because the body perceived a caloric deficit as a form of stress and will downregulate systems not pertinent to survival. ⠀
-
There is nothing wrong 🙅🏻‍♀️ with a safe caloric deficit used as a tool to reach a certain goal 👖👙💪🏻 - but staying a deficit for extended periods of time 🗓🗓🗓🗓 without breaks or mind to the long term implications can set you up for a very frustrating 😭  journey.⠀There are too many women 🚺 out there living in a chronic state of dieting (and I used to be one of them 🤦🏻‍♀️!). Be honest with yourself - if you aren’t seeing 🙈 the results you feel like you should be 👖👙💪🏻 - does your body need a BREAK 🤔? ⠀
-
Continued in comments below 👇🏻
Not losing weight 👖👙 on your calorie deficit 🤔? You might need to eat more....😲. - If you are eating less ⬇️ than approx 1200 calories per day and not ❌ losing weight it’s possible that you may need to take some time to focus 🔎 on rebuilding 🔨 your metabolism and bringing your body back to baseline 😊 so that you can lose weight 👖👙 effectively down the line.⠀ - Increasing calories 🍽 to improve body composition can be a mind f*ck for many 🥺, and I get it - it can be SCARY 😳 to think 💭 that adding *more* calories could help you reach your body composition goals 👖👙💪🏻.⠀But here’s the thing ⤵️ -⠀ Staying in a chronic calorie deficit 🤐 is not only detrimental 👎🏻 to your well being but your fat loss results as well. You see 👀, when we diet down - SO much is happening that we are not always privy 🙈 to. The body perceives a caloric deficit as a form of “stress” 😖 - now this isn’t necessarily a BAD thing - rather it’s important to understand 🙄 how the body works.⠀When we enter a caloric deficit 🙊 here’s what happens ⤵️ - > 👉🏻T3 - a thyroid hormone decreases which slows down metabolic rate⠀ > 👉🏻Leptin, a hunger hormone decreases - making you feel less satiated.⠀ > 👉🏻Ghrelin, another hunger hormone increases - making you feel more hungry⠀ > 👉🏻Energy levels drop so you unconsciously (or consciously) decrease NEAT - meaning you burn less calories throughout the day.⠀ > 👉🏻Other systems (i.e. digestion/immune function/sexual) may downregulate - this is because the body perceived a caloric deficit as a form of stress and will downregulate systems not pertinent to survival. ⠀ - There is nothing wrong 🙅🏻‍♀️ with a safe caloric deficit used as a tool to reach a certain goal 👖👙💪🏻 - but staying a deficit for extended periods of time 🗓🗓🗓🗓 without breaks or mind to the long term implications can set you up for a very frustrating 😭 journey.⠀There are too many women 🚺 out there living in a chronic state of dieting (and I used to be one of them 🤦🏻‍♀️!). Be honest with yourself - if you aren’t seeing 🙈 the results you feel like you should be 👖👙💪🏻 - does your body need a BREAK 🤔? ⠀ - Continued in comments below 👇🏻
The smiles say it all- these glowing wellness warriors from our group are ecstatic to begin this 20 minute/day intense program which has proven HUGE results in the recent test group !
...
Want to try a FREE sample workout? Message me today and I will hook you up😀

#20minuteworkout #shaunt #makethetime #balance #growingupinthe80s #stepperworkout #funexercise #giftyourself #womenswellness #flexiblenutrition #notyourmamasaerobicsclass
The smiles say it all- these glowing wellness warriors from our group are ecstatic to begin this 20 minute/day intense program which has proven HUGE results in the recent test group !
...
Want to try a FREE sample workout? Message me today and I will hook you up😀

#20minuteworkout #shaunt #makethetime #balance #growingupinthe80s #stepperworkout #funexercise #giftyourself #womenswellness #flexiblenutrition #notyourmamasaerobicsclass
ROLL ON FAT BURNER SEASON
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Please if there is one thing you watch before January comes around make it this(and Home alone).
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
No amount of pills, potions or wraps are going to help rid your unwanted fat
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
At the risk of sounding like every other trainer out there - “create a deficit”.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yes a negative energy balance is required over a period of time to illicit fat loss.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
How you do this is up to you.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
There is no “perfect diet”. Just your diet and how you maintain it.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sure there are a few big rocks to get in place but once nailed everything else is up for grabs.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Track Calories
Portion size
Protein & kcal
Cardio
Low carb
High fat
Fasting
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⤵️⤵️⤵️
IT MAKES NO DIFFERENCE.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
However what will really make no difference at all will be adding in a fat burner when your deficit is none existent.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Focus on the fundamentals first.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t fall for the fads come January.
ROLL ON FAT BURNER SEASON ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Please if there is one thing you watch before January comes around make it this(and Home alone). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ No amount of pills, potions or wraps are going to help rid your unwanted fat ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ At the risk of sounding like every other trainer out there - “create a deficit”. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yes a negative energy balance is required over a period of time to illicit fat loss. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ How you do this is up to you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ There is no “perfect diet”. Just your diet and how you maintain it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sure there are a few big rocks to get in place but once nailed everything else is up for grabs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Track Calories Portion size Protein & kcal Cardio Low carb High fat Fasting ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⤵️⤵️⤵️ IT MAKES NO DIFFERENCE. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ However what will really make no difference at all will be adding in a fat burner when your deficit is none existent. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Focus on the fundamentals first. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t fall for the fads come January.
*** Messy but still happening ***
__________________________________ 🏋️‍♀️Some of us squat while others...
🤸🏻‍♀️ Floss dance... He asked: “Mom, what is sacred time? After seeing a reminder pop up on my phone”

I said that “sacred time” is mommy’s way of taking care of herself so she can be the best mommy she can be ❤️ I run out of breath sometimes...
Then other times my muscles get too tired to finish the entire set...
And other times I stop to answer a math question... I pause...
Then continue...
One workout at a time...
One sweat session at a time... Iɳ ƚԋҽ Nαɱҽ σϝ Sҽʅϝ-Lσʋҽ, ~D

#cleaneating #flexiblenutrition #positivelifepositivemind #intentionalliving #transformationjourney #livebold #livewellbewell #lifebydesign #mindsetmakeover #selfcarematters #selflove
*** Messy but still happening *** __________________________________ 🏋️‍♀️Some of us squat while others... 🤸🏻‍♀️ Floss dance... He asked: “Mom, what is sacred time? After seeing a reminder pop up on my phone” I said that “sacred time” is mommy’s way of taking care of herself so she can be the best mommy she can be ❤️ I run out of breath sometimes... Then other times my muscles get too tired to finish the entire set... And other times I stop to answer a math question... I pause... Then continue... One workout at a time... One sweat session at a time... Iɳ ƚԋҽ Nαɱҽ σϝ Sҽʅϝ-Lσʋҽ, ~D #cleaneating  #flexiblenutrition  #positivelifepositivemind  #intentionalliving  #transformationjourney  #livebold  #livewellbewell  #lifebydesign  #mindsetmakeover  #selfcarematters  #selflove 
🦁LION PACK MISSION STATEMENT 🔥
The Lions Pack members are here to boldy, fiercely and courageously step out of  their comfort zones and take their life into their own hands. We are unstoppable. We are overcomers. We are powerful. We are dangerous. ⚡
We do not complain, blame others or victimize ourselves. We take our own problems into our own hands. We figure out how to come up on top, even when we feel at rock bottom. We know that we control our own destiny. ⚡
We are not quitters. What we start we will finish. What goals we set, we will achieve them. What actions we take, prove to be part of this pack. What comes out of our mouths, is only positivity, support, life and encouragement for others and ourselves. ⚡
The Lions Pack is only for those who will DO WORK, who will grind each and everyday for a better outcome, who strive for HEALTH and LONGEVITY. Who will support others, as well as look for motivation within the pack. ⚡
Look for support in the pack and provide motivation. WELCOME TO THE LIONS PACK. ⚡
@thelionspack_
@thelionspack_
@thelionspack_
.
.
.
#conquer #conquerfitness #flexiblenutrition #macrocounting #balanceddiet #blancednutrition #nutritional #healthyfoods #cleaneatingrecipe #weightlossjourney #healthychoicesmatter #nutritioncoach #healthylifestyle #healthyeatinghabits #exercisemotivation #fitnessaddicted #healthyliving #strongman #healthylifehappylife #getfitstayfit #plantbasedfood #cardioworkout #instafit #fitfoodie #fitnessmodel #organico #proteins
🦁LION PACK MISSION STATEMENT 🔥 The Lions Pack members are here to boldy, fiercely and courageously step out of  their comfort zones and take their life into their own hands. We are unstoppable. We are overcomers. We are powerful. We are dangerous. ⚡ We do not complain, blame others or victimize ourselves. We take our own problems into our own hands. We figure out how to come up on top, even when we feel at rock bottom. We know that we control our own destiny. ⚡ We are not quitters. What we start we will finish. What goals we set, we will achieve them. What actions we take, prove to be part of this pack. What comes out of our mouths, is only positivity, support, life and encouragement for others and ourselves. ⚡ The Lions Pack is only for those who will DO WORK, who will grind each and everyday for a better outcome, who strive for HEALTH and LONGEVITY. Who will support others, as well as look for motivation within the pack. ⚡ Look for support in the pack and provide motivation. WELCOME TO THE LIONS PACK. ⚡ @thelionspack_ @thelionspack_ @thelionspack_ . . . #conquer  #conquerfitness  #flexiblenutrition  #macrocounting  #balanceddiet  #blancednutrition  #nutritional  #healthyfoods  #cleaneatingrecipe  #weightlossjourney  #healthychoicesmatter  #nutritioncoach  #healthylifestyle  #healthyeatinghabits  #exercisemotivation  #fitnessaddicted  #healthyliving  #strongman  #healthylifehappylife  #getfitstayfit  #plantbasedfood  #cardioworkout  #instafit  #fitfoodie  #fitnessmodel  #organico  #proteins 
Seasonal Sadness.
.
For the past couple of weeks, I have been in a major funk. When we moved to PA, I noticed feeling blah and uninterested in most activities during the winter and spring months.
.
Our first year living in PA, I remember shoveling snow in late April while telling my husband it is not supposed to snow in the spring. I remember asking him why anyone would choose to live in a state where you had to shovel in April. I’m pretty sure I was ranting because we obviously chose to live in a state where I had to shovel in April. I also remember being frustrated that I had to wear my winter coat at the end of May. I’ve lived in Texas and Nevada, and you definitely don’t wear a winter coat in May.
.
In the past four years, I’ve found a few tricks to help me get over the blahs.
.
1. Stick to a consistent routine including nutrition, exercise, and sleep
.
2. Spend time outdoors even if it’s not long and especially if it’s sunny
.
3. Go on a warm and sunny vacation
.
4. Socialize even though you would rather stay warm and cozy at home
.
5. Light therapy (this was mostly for my guttate psoriasis, but it worked)
.
Click on the link in my bio to read more information on Seasonal Affective Disorder’s symptoms and treatments.
.
Do you have any tips on how to deal with seasonal affective disorder?
Seasonal Sadness. . For the past couple of weeks, I have been in a major funk. When we moved to PA, I noticed feeling blah and uninterested in most activities during the winter and spring months. . Our first year living in PA, I remember shoveling snow in late April while telling my husband it is not supposed to snow in the spring. I remember asking him why anyone would choose to live in a state where you had to shovel in April. I’m pretty sure I was ranting because we obviously chose to live in a state where I had to shovel in April. I also remember being frustrated that I had to wear my winter coat at the end of May. I’ve lived in Texas and Nevada, and you definitely don’t wear a winter coat in May. . In the past four years, I’ve found a few tricks to help me get over the blahs. . 1. Stick to a consistent routine including nutrition, exercise, and sleep . 2. Spend time outdoors even if it’s not long and especially if it’s sunny . 3. Go on a warm and sunny vacation . 4. Socialize even though you would rather stay warm and cozy at home . 5. Light therapy (this was mostly for my guttate psoriasis, but it worked) . Click on the link in my bio to read more information on Seasonal Affective Disorder’s symptoms and treatments. . Do you have any tips on how to deal with seasonal affective disorder?
You don’t have to shop at a fancy grocery store to eat healthy and lose weight.

Want to know where we shop every week?
SAM’s, Costco, and our Neighborhood Walmart (+ sometimes Reasors because they have the best halo top flavors 😋). We don’t shop at Whole Foods or any other natural grocery store. Not for any other reason than the price. I eat gluten because I don’t have celiac disease. I don’t eat vegan because that’s not the lifestyle I’ve chosen. I’m neither for nor against organic foods, but I do know how to eat just as healthy without something being labeled as natural, organic or non GMO.

These days it’s all about marketing.
And if you’re someone who’s fallen under the assumption that in order to eat healthy you have to shop at “healthy grocery stores”, then you’ve been wrongfully tricked by marketers.

Here’s our (current) weekly grocery staples 👇🏼:
- Chicken breasts
- 93/7% ground turkey
- Lean steak
- 96/4% ground beef
- Egg Whites/Eggs
- Veggies: currently been doing Brussel Sprouts, Snap Peas, & butternut squash
- Whatever fruit that’s in season
- Some sort of drink such as Monster, Coke Zero or the flavored Ice Waters
- Non-fat Greek Yogurt
- Salsa
- Rice or Potatoes
- Avocado
- Peanut Butter
- Fiber one brand treats

Miscellaneous items we get might include things like rice cakes, cereal, cream cheese, halo top, spray butter, wraps, fairlife milk, and so much more.

Here you’ll see some cereal that Kyle likes to get for his high glycemic post workout carbs. I prefer to not get cereal (that I like) because I know I’m too loose with grabbing a random handful from time to time. I prefer my treats to be things that are already portion controlled, meaning 1 serving in a package such as (A) fiber one brownie.

What it’s NOT about: buying the most expensive meat or fruit in town because a higher price “must” mean it’s healthier right?

What it IS about: Balance…and educating yourself so you’ll stop falling for marketing schemes.
You don’t have to shop at a fancy grocery store to eat healthy and lose weight. Want to know where we shop every week? SAM’s, Costco, and our Neighborhood Walmart (+ sometimes Reasors because they have the best halo top flavors 😋). We don’t shop at Whole Foods or any other natural grocery store. Not for any other reason than the price. I eat gluten because I don’t have celiac disease. I don’t eat vegan because that’s not the lifestyle I’ve chosen. I’m neither for nor against organic foods, but I do know how to eat just as healthy without something being labeled as natural, organic or non GMO. These days it’s all about marketing. And if you’re someone who’s fallen under the assumption that in order to eat healthy you have to shop at “healthy grocery stores”, then you’ve been wrongfully tricked by marketers. Here’s our (current) weekly grocery staples 👇🏼: - Chicken breasts - 93/7% ground turkey - Lean steak - 96/4% ground beef - Egg Whites/Eggs - Veggies: currently been doing Brussel Sprouts, Snap Peas, & butternut squash - Whatever fruit that’s in season - Some sort of drink such as Monster, Coke Zero or the flavored Ice Waters - Non-fat Greek Yogurt - Salsa - Rice or Potatoes - Avocado - Peanut Butter - Fiber one brand treats Miscellaneous items we get might include things like rice cakes, cereal, cream cheese, halo top, spray butter, wraps, fairlife milk, and so much more. Here you’ll see some cereal that Kyle likes to get for his high glycemic post workout carbs. I prefer to not get cereal (that I like) because I know I’m too loose with grabbing a random handful from time to time. I prefer my treats to be things that are already portion controlled, meaning 1 serving in a package such as (A) fiber one brownie. What it’s NOT about: buying the most expensive meat or fruit in town because a higher price “must” mean it’s healthier right? What it IS about: Balance…and educating yourself so you’ll stop falling for marketing schemes.
#CONGRATULATIONS to one of my absolute favorite ladies in the world for achieving her goal of qualifying for the @arnoldsports #ASF2019 #ifbbbikiniinternational ... She is such a fantastic ambassador for the sport inspiring so many people to compete smart by putting their health first! @jessiepalmerifbb I want you to know how proud I am of you & how grateful I am you chose me to be by your side in this crazy adventure. We have had many firsts together and here is another one. I will never forget the day we put our goals for this year in stone. Thank you for believing in our vision and my plan to make it happen. I want you to know I love you and I appreciate you! 
#fitbodyfusion #teamfitbodyfusion #fitbodyfusionfamily #fitfam #iffym #macros #flexibledieting #flexiblenutrition #reversedieting #ARTofLiving #aspire #reach #thrive #transformation #npc #ifbb #macrolife #npcposing #FBFsisters #competehealthy #competeandlivehealthy

#fitover45 #fitover40 #JDB
#CONGRATULATIONS  to one of my absolute favorite ladies in the world for achieving her goal of qualifying for the @arnoldsports #ASF2019  #ifbbbikiniinternational  ... She is such a fantastic ambassador for the sport inspiring so many people to compete smart by putting their health first! @jessiepalmerifbb I want you to know how proud I am of you & how grateful I am you chose me to be by your side in this crazy adventure. We have had many firsts together and here is another one. I will never forget the day we put our goals for this year in stone. Thank you for believing in our vision and my plan to make it happen. I want you to know I love you and I appreciate you! #fitbodyfusion  #teamfitbodyfusion  #fitbodyfusionfamily  #fitfam  #iffym  #macros  #flexibledieting  #flexiblenutrition  #reversedieting  #ARTofLiving  #aspire  #reach  #thrive  #transformation  #npc  #ifbb  #macrolife  #npcposing  #FBFsisters  #competehealthy  #competeandlivehealthy  #fitover45  #fitover40  #JDB 
A great post, on the transformation we recommend regular weigh ins and consistent times to allow for as few variables as possible, then we average that data. Daily fluctuations are to be expected, but the averages won’t lie!
-
-#Repost @klnutrition with @get_repost
・・・
factors that affect your daily weight: honestly too many to name 🤷🏽‍♀️
••
our daily weight can fluctuate several pounds across any given day depending on our exercise, hydration, digestion, the food we’ve eaten, etc. for that reason, it’s important to
>> not to place too much value on what the scale says
>> try to weigh yourself in similar conditions each day. (ideally that means weighing each morning after you’ve woken up, in minimal clothing, after using the restroom)
>>pay more attention to average weight across the week vs. what the scale says that day
••
and what if the scale gives you anxiety? ditch it! gauge progress off of weekly measurements, progress photos, & how your clothes fit because when it comes down to it, it doesn’t really matter what the numbers on the scale say anyway
.
.
.
#flexiblenutrition #fatlosstips #macros #energybalance #weightgain #weightloss #nutrtition #iifym #diet #dieting #loseweight #transformationtuesday #tbt #bodytransformation #slimmingworld #weightwatchers #precisionnutrition #loseweightnow #fitness
A great post, on the transformation we recommend regular weigh ins and consistent times to allow for as few variables as possible, then we average that data. Daily fluctuations are to be expected, but the averages won’t lie! - -#Repost  @klnutrition with @get_repost ・・・ factors that affect your daily weight: honestly too many to name 🤷🏽‍♀️ •• our daily weight can fluctuate several pounds across any given day depending on our exercise, hydration, digestion, the food we’ve eaten, etc. for that reason, it’s important to >> not to place too much value on what the scale says >> try to weigh yourself in similar conditions each day. (ideally that means weighing each morning after you’ve woken up, in minimal clothing, after using the restroom) >>pay more attention to average weight across the week vs. what the scale says that day •• and what if the scale gives you anxiety? ditch it! gauge progress off of weekly measurements, progress photos, & how your clothes fit because when it comes down to it, it doesn’t really matter what the numbers on the scale say anyway . . . #flexiblenutrition  #fatlosstips  #macros  #energybalance  #weightgain  #weightloss  #nutrtition  #iifym  #diet  #dieting  #loseweight  #transformationtuesday  #tbt  #bodytransformation  #slimmingworld  #weightwatchers  #precisionnutrition  #loseweightnow  #fitness 
"You've changed 🦋"
A topic 💬 that comes up with my online clients from time ⏰ to time. -
Last week a client messaged 💻 me, very confused 🥺 because she is feeling better than ever 😃, expressing herself more, sharing her journey of health 🍎🏋🏻‍♀️ with family and friends. For years she had used scenery 🌅 pictures as her profile photo on social media 📲; then last week, changed it to her gorgeous sparkling face 🥰. She is in her late 30's, and feeling comfortable 😌 in her skin for the first time in many years. -
"Jen, how 🤷🏻‍♀️ do you handle it when people you've been friends 💞 with forever, begin to mock your actions 😴🍎🏋🏻‍♀️💦🧘🏻‍♀️ and words or treat you rudely 😣when they notice a change 😢?" -
Growing 🌱 as a person means that people will leave you 👋🏻. It's really one of the hardest 😩 parts. But, I've found if you stick to your desired path 🤨, unwavering, many people 👥 will eventually accept your growth (sometimes years 🗓🗓 later) and even come back to you for friendship 💞, or help with their own growth journey 😉.
-
It's a necessary 👍🏻 part of the life process, and opens space for meeting amazing new people 🤩 to befriend, and learn 👩🏻‍🎓 from.
-
It's never really about you 😉. If you're hearing 👂🏻 "You've changed"
Learn to say "Thank you" 🙌🏻 and continue on 😴🍎🏋🏻‍♀️💦🧘🏻‍♀️.
-
The growth 🌱 you are experiencing will ultimately make you a better person 🌟.
That is what this world 🌎 needs. ( if you don't like 🙅🏻‍♀️ where you are - move - you are not a tree 🌳 😉)
-
Want to join the Fitbody Fusion family 💙💪🏻? I am currently accepting new transformation clients 💫! Learn more by clicking the link 🔗 in my bio ➡️ @fitbodyfusion and fill out 📝 our Transformation 💫 application and choose me 💁🏻 to be your coach and get started ✅
🔹🔹🔹🔹
Questions❓: email me 📫 
Jennifer@fitbodyfusion.com
🌎fitbodyfusion.com 
#fitbodyfusion #weights #macros  #FlexibleNutrition #fitbodyfusionfoodies #fitbodyu #TransformationCoach #HIIT
"You've changed 🦋" A topic 💬 that comes up with my online clients from time ⏰ to time. - Last week a client messaged 💻 me, very confused 🥺 because she is feeling better than ever 😃, expressing herself more, sharing her journey of health 🍎🏋🏻‍♀️ with family and friends. For years she had used scenery 🌅 pictures as her profile photo on social media 📲; then last week, changed it to her gorgeous sparkling face 🥰. She is in her late 30's, and feeling comfortable 😌 in her skin for the first time in many years. - "Jen, how 🤷🏻‍♀️ do you handle it when people you've been friends 💞 with forever, begin to mock your actions 😴🍎🏋🏻‍♀️💦🧘🏻‍♀️ and words or treat you rudely 😣when they notice a change 😢?" - Growing 🌱 as a person means that people will leave you 👋🏻. It's really one of the hardest 😩 parts. But, I've found if you stick to your desired path 🤨, unwavering, many people 👥 will eventually accept your growth (sometimes years 🗓🗓 later) and even come back to you for friendship 💞, or help with their own growth journey 😉. - It's a necessary 👍🏻 part of the life process, and opens space for meeting amazing new people 🤩 to befriend, and learn 👩🏻‍🎓 from. - It's never really about you 😉. If you're hearing 👂🏻 "You've changed" Learn to say "Thank you" 🙌🏻 and continue on 😴🍎🏋🏻‍♀️💦🧘🏻‍♀️. - The growth 🌱 you are experiencing will ultimately make you a better person 🌟. That is what this world 🌎 needs. ( if you don't like 🙅🏻‍♀️ where you are - move - you are not a tree 🌳 😉) - Want to join the Fitbody Fusion family 💙💪🏻? I am currently accepting new transformation clients 💫! Learn more by clicking the link 🔗 in my bio ➡️ @fitbodyfusion and fill out 📝 our Transformation 💫 application and choose me 💁🏻 to be your coach and get started ✅ 🔹🔹🔹🔹 Questions❓: email me 📫 Jennifer@fitbodyfusion.com 🌎fitbodyfusion.com #fitbodyfusion  #weights  #macros  #FlexibleNutrition  #fitbodyfusionfoodies  #fitbodyu  #TransformationCoach  #HIIT 
🚨Do you want to start lifting weights but are overwhelmed with where to start?! I’ve got you covered! 🙌🏼
.
On my blog I break down everything you need to know about weight lifting. Plus I’ve included a FREE 3 day a week weight lifting program to get you started! If done correctly, this is a perfect 6 or 12 week plan to build muscle, increase strength, and lose fat 💪🏼
.
PLUS I’ve also included a free printable workout log to help you track your workouts 🏋🏻‍♀️
.
Ready to get lifting?! Head over to my blog now! I also put the direct link in my IG story 👍🏼
🚨Do you want to start lifting weights but are overwhelmed with where to start?! I’ve got you covered! 🙌🏼 . On my blog I break down everything you need to know about weight lifting. Plus I’ve included a FREE 3 day a week weight lifting program to get you started! If done correctly, this is a perfect 6 or 12 week plan to build muscle, increase strength, and lose fat 💪🏼 . PLUS I’ve also included a free printable workout log to help you track your workouts 🏋🏻‍♀️ . Ready to get lifting?! Head over to my blog now! I also put the direct link in my IG story 👍🏼
If the scale is trending in the wrong direction today, don’t let it blow your progress! 🤯 .
#f5method #scale #weight #healthylifestyle #health #weightliss #weightgain #broadripplefitclub #macros #fitspo #iifym #flexibledieting #testdontguess #macrocounting @broadripplefitclub @brxatbrfc .
#Repost @klnutrition with @get_repost
・・・
factors that affect your daily weight: honestly too many to name 🤷🏽‍♀️
••
our daily weight can fluctuate several pounds across any given day depending on our exercise, hydration, digestion, the food we’ve eaten, etc. for that reason, it’s important to
>> not to place too much value on what the scale says
>> try to weigh yourself in similar conditions each day. (ideally that means weighing each morning after you’ve woken up, in minimal clothing, after using the restroom)
>>pay more attention to average weight across the week vs. what the scale says that day
••
and what if the scale gives you anxiety? ditch it! gauge progress off of weekly measurements, progress photos, & how your clothes fit because when it comes down to it, it doesn’t really matter what the numbers on the scale say anyway
.
.
.
#flexiblenutrition #fatlosstips #macros
If the scale is trending in the wrong direction today, don’t let it blow your progress! 🤯 . #f5method  #scale  #weight  #healthylifestyle  #health  #weightliss  #weightgain  #broadripplefitclub  #macros  #fitspo  #iifym  #flexibledieting  #testdontguess  #macrocounting  @broadripplefitclub @brxatbrfc . #Repost  @klnutrition with @get_repost ・・・ factors that affect your daily weight: honestly too many to name 🤷🏽‍♀️ •• our daily weight can fluctuate several pounds across any given day depending on our exercise, hydration, digestion, the food we’ve eaten, etc. for that reason, it’s important to >> not to place too much value on what the scale says >> try to weigh yourself in similar conditions each day. (ideally that means weighing each morning after you’ve woken up, in minimal clothing, after using the restroom) >>pay more attention to average weight across the week vs. what the scale says that day •• and what if the scale gives you anxiety? ditch it! gauge progress off of weekly measurements, progress photos, & how your clothes fit because when it comes down to it, it doesn’t really matter what the numbers on the scale say anyway . . . #flexiblenutrition  #fatlosstips  #macros 
Realizing a dream that has been in the making for years. If you know anything about me, you know that I have been a huge health and fitness advocate for the last decade. From being 235lbs to being 168lbs at one point.. from self-educating myself to getting my certifications and training/influencing hundreds of lives, I am so excited to embark on this journey! I am looking forward to giving out content that is hopefully useful to you and will help you make better decisions with regards to your nutrition, health and other habits. 
Looking forward to your support! Accept your flaws but don’t settle for them! 
To work with us, get in touch at info@dlfitness.club. 
Online plans to help shape a better you! 📷 - @dave_laus the legend!
Realizing a dream that has been in the making for years. If you know anything about me, you know that I have been a huge health and fitness advocate for the last decade. From being 235lbs to being 168lbs at one point.. from self-educating myself to getting my certifications and training/influencing hundreds of lives, I am so excited to embark on this journey! I am looking forward to giving out content that is hopefully useful to you and will help you make better decisions with regards to your nutrition, health and other habits. Looking forward to your support! Accept your flaws but don’t settle for them! To work with us, get in touch at info@dlfitness.club. Online plans to help shape a better you! 📷 - @dave_laus the legend!
I don’t think I’ve EVER been so excited to complete something. 🎉You guys!!!! You all have been asking, and we are finally delivering!! All our favorite #sfmrecipes (➕lots of new ones) in one convenient place📖!! I have worked really hard the past few months to make this happen and I am SO excited to share this with you all!!
.
Here’s the DEETS:
.
💜35+ Family friendly, high protein, easy to follow recipes you’ll love!
🖤All the recipes in #MyFitnessPal already for easy logging (search Stay Fit Mom)
💗Digital Copy is only $12.99! Download to your phone or print 🖨 yourself!
🖤Physical, premium color copy(➕the digital copy) $24.99 delivered to you!📫
.
Link to buy is in my profile!! Happy cooking👩🏻‍🍳!! I can’t wait to hear what you all think! 💕Love you all!
I don’t think I’ve EVER been so excited to complete something. 🎉You guys!!!! You all have been asking, and we are finally delivering!! All our favorite #sfmrecipes  (➕lots of new ones) in one convenient place📖!! I have worked really hard the past few months to make this happen and I am SO excited to share this with you all!! . Here’s the DEETS: . 💜35+ Family friendly, high protein, easy to follow recipes you’ll love! 🖤All the recipes in #MyFitnessPal  already for easy logging (search Stay Fit Mom) 💗Digital Copy is only $12.99! Download to your phone or print 🖨 yourself! 🖤Physical, premium color copy(➕the digital copy) $24.99 delivered to you!📫 . Link to buy is in my profile!! Happy cooking👩🏻‍🍳!! I can’t wait to hear what you all think! 💕Love you all!
➰➰➰➰➰➰➰➰➰➰➰➰➰➰➰
Why do I strength train & track my nutrients? Fuel for performance? Prioritise sleep, track my water intake & keep alcohol to bare minimum? To feel confident in my own skin ♥️ nothing feels as good as being fit, strong & healthy ♥️.
➰➰➰➰➰➰➰➰➰➰➰➰➰ ➰➰
💋Stay focused on your own path.
💋Run your own race.
💋Manifest your own dreams.
💋Stay in your own lane.
💋Live your own journey.
➰➰➰➰➰➰➰➰➰➰➰➰➰➰➰
@muscatmediacreative 
@muscle_hut_sc 
@asn_fuelled 
@natalielucasmua 
@physiqueiq_bodyanalytics ➰➰➰➰➰➰➰➰➰➰➰➰➰➰➰
#humpday #red #beach #photoshoot #girlswholift #confidence #wellbeing #iifym #asnfuelled #fit #flexiblenutrition #balance #health #fitness #mumbod #manifestation #goals #goaldigger #aspire #reachforthestars #lovetheskinyourein #tan #goldcoast #sandy #staysalty #getbetternotbitter #comparisonisthethiefofjoy #naturalbodybuilding #strongnotskinny
➰➰➰➰➰➰➰➰➰➰➰➰➰➰➰ Why do I strength train & track my nutrients? Fuel for performance? Prioritise sleep, track my water intake & keep alcohol to bare minimum? To feel confident in my own skin ♥️ nothing feels as good as being fit, strong & healthy ♥️. ➰➰➰➰➰➰➰➰➰➰➰➰➰ ➰➰ 💋Stay focused on your own path. 💋Run your own race. 💋Manifest your own dreams. 💋Stay in your own lane. 💋Live your own journey. ➰➰➰➰➰➰➰➰➰➰➰➰➰➰➰ @muscatmediacreative @muscle_hut_sc @asn_fuelled @natalielucasmua @physiqueiq_bodyanalytics ➰➰➰➰➰➰➰➰➰➰➰➰➰➰➰ #humpday  #red  #beach  #photoshoot  #girlswholift  #confidence  #wellbeing  #iifym  #asnfuelled  #fit  #flexiblenutrition  #balance  #health  #fitness  #mumbod  #manifestation  #goals  #goaldigger  #aspire  #reachforthestars  #lovetheskinyourein  #tan  #goldcoast  #sandy  #staysalty  #getbetternotbitter  #comparisonisthethiefofjoy  #naturalbodybuilding  #strongnotskinny 
If you want to make a difference, are willing to start small, have passion, know your why, put others first, add value to people, and live with a sense of anticipation, there’s only one thing left for you to do to make a difference: seize it. Urgency must become part of your mindset.

Think about three people who were the first to step up and be there for you when you had a problem or dire need. Who helped you when you really needed it? Who was it that stepped forward to help? What did they do? The people who most often make the biggest difference are the people who are first to step up and help when it makes a difference.

It never fails to happen to me: the excitement, eagerness, trust. When you receive that kind of support and belief, there is tremendous motivation and desire to provide that type of inspiration to others, too. When I counsel and teach clients/patients, there's great joy knowing I am providing them information and support that will hopefully transform their lives. I know what’s possible if they seize the opportunity.

Are you on the lookout for opportunities where you can be the first to help people? The first to encourage them? Do you have a sense of urgency? Look around. Maybe you can be the first to encourage a member of your family. Maybe you can help someone you’re ahead of at work to solve a problem, acquire a skill, or benefit from your experience. Maybe you can come to the aid of a stranger. The opportunities are there. You just need to open your eyes, recognize them, and seize them.
If you want to make a difference, are willing to start small, have passion, know your why, put others first, add value to people, and live with a sense of anticipation, there’s only one thing left for you to do to make a difference: seize it. Urgency must become part of your mindset. Think about three people who were the first to step up and be there for you when you had a problem or dire need. Who helped you when you really needed it? Who was it that stepped forward to help? What did they do? The people who most often make the biggest difference are the people who are first to step up and help when it makes a difference. It never fails to happen to me: the excitement, eagerness, trust. When you receive that kind of support and belief, there is tremendous motivation and desire to provide that type of inspiration to others, too. When I counsel and teach clients/patients, there's great joy knowing I am providing them information and support that will hopefully transform their lives. I know what’s possible if they seize the opportunity. Are you on the lookout for opportunities where you can be the first to help people? The first to encourage them? Do you have a sense of urgency? Look around. Maybe you can be the first to encourage a member of your family. Maybe you can help someone you’re ahead of at work to solve a problem, acquire a skill, or benefit from your experience. Maybe you can come to the aid of a stranger. The opportunities are there. You just need to open your eyes, recognize them, and seize them.
💚Be your own beautiful, strong, amazing, selfie taking, powerlifting, bodybuilding, marathon runner, mom, friend, or whatever you want to be but don’t try to be perfect!
.
No one is perfect and if you try to live life that way you will be exhausted! Remind yourself that you are unique and no one else can be who you are.
.
I challenge you to embrace who you are and all the things that aren’t perfect about you! 💚
.
.
.
💚Be your own beautiful, strong, amazing, selfie taking, powerlifting, bodybuilding, marathon runner, mom, friend, or whatever you want to be but don’t try to be perfect! . No one is perfect and if you try to live life that way you will be exhausted! Remind yourself that you are unique and no one else can be who you are. . I challenge you to embrace who you are and all the things that aren’t perfect about you! 💚 . . .
Keeping things exciting 😁 For the first time ever we cut our own tree! Isn't she pretty? So Charlie Brown I love it! Not your traditional music, Dead Prez, and not your "normal" Christmas movie, Die Hard. We march to the beat of our own drum 🎶💕🎄
Keeping things exciting 😁 For the first time ever we cut our own tree! Isn't she pretty? So Charlie Brown I love it! Not your traditional music, Dead Prez, and not your "normal" Christmas movie, Die Hard. We march to the beat of our own drum 🎶💕🎄
I USED TO WRITE $20 MACRO PLANS
.
I can’t believe I am posting this to the universe... but if you’re a health coach you have to read this.
.
I was just like most coaches; frantically writing meal plans, posting client results on social, discounting my challenges, and hawking shakes and supplements that I thought my clients wanted. 
I was tired.
I was frustrated.
I was spinning my wheels.
.
Pulling on my laboratory science background, my love of science, and my intense desire to truly revolutionize the industry, I got to work. I learned the science behind macro nutrition and I made it work for me and for my clients. 
Armed with science backed methods, I ditched the $20 meal plans, hit the ground running ready to change lives, dove into maximizing my clients’ results, and now I can say with confidence that I am one of the best macro coaches in the world.
.
I know longer charge $20 because I know my value … AND my clients know the VALUE they get from me. But if you’re reading this don’t feel bad because I am speaking from a place of transformation.
.
Next Tuesday will be hosting a free MASTERCLASS “How to Triple Your Income in 2019 as a Macro Coach”. I’ll be sharing the exact steps I took to getting qualified clients, stellar client results and more autonomy +exponentiates income. .
Sign up in my bio ☝🏽.
.
If you are in need of a mentor who can help you transform your online coaching business comment ‘Me too’ or privately DM me your needs.
#macro Mentorship
.
.
.
#macromentorship 
#macroQueen 👑 #macrocounting
#macrocoach #knowledgeispower #experiencematters #iifym #flexibledieting #businessmentor #fitnessbusinesscoach #macrocounting #healthysnack #iifymgirls#macrofriendly #flexiblenutrition#macrocoach#balanceddiet #girlswholift #iifymgirls #fitpro #fitnessbusinesscoaching #mealprepideas #fitpro #sportsnutrition #metabolismbooster
I USED TO WRITE $20 MACRO PLANS . I can’t believe I am posting this to the universe... but if you’re a health coach you have to read this. . I was just like most coaches; frantically writing meal plans, posting client results on social, discounting my challenges, and hawking shakes and supplements that I thought my clients wanted. I was tired. I was frustrated. I was spinning my wheels. . Pulling on my laboratory science background, my love of science, and my intense desire to truly revolutionize the industry, I got to work. I learned the science behind macro nutrition and I made it work for me and for my clients. Armed with science backed methods, I ditched the $20 meal plans, hit the ground running ready to change lives, dove into maximizing my clients’ results, and now I can say with confidence that I am one of the best macro coaches in the world. . I know longer charge $20 because I know my value … AND my clients know the VALUE they get from me. But if you’re reading this don’t feel bad because I am speaking from a place of transformation. . Next Tuesday will be hosting a free MASTERCLASS “How to Triple Your Income in 2019 as a Macro Coach”. I’ll be sharing the exact steps I took to getting qualified clients, stellar client results and more autonomy +exponentiates income. . Sign up in my bio ☝🏽. . If you are in need of a mentor who can help you transform your online coaching business comment ‘Me too’ or privately DM me your needs. #macro  Mentorship . . . #macromentorship  #macroQueen  👑 #macrocounting  #macrocoach  #knowledgeispower  #experiencematters  #iifym  #flexibledieting  #businessmentor  #fitnessbusinesscoach  #macrocounting  #healthysnack  #iifymgirls #macrofriendly  #flexiblenutrition #macrocoach #balanceddiet  #girlswholift  #iifymgirls  #fitpro  #fitnessbusinesscoaching  #mealprepideas  #fitpro  #sportsnutrition  #metabolismbooster 
Guys, I had such a fun YTT this past weekend. It was my absolute favorite. My yogi heart was filled peace and gratitude. Do you ever have those days that reconfirms why you’re doing what you’re doing? This past weekend was that for me. 🙏
Guys, I had such a fun YTT this past weekend. It was my absolute favorite. My yogi heart was filled peace and gratitude. Do you ever have those days that reconfirms why you’re doing what you’re doing? This past weekend was that for me. 🙏
This is great perspective💯
Start your nutrition plan now before the holiday calories compound in you. Message us today
This is great perspective💯 Start your nutrition plan now before the holiday calories compound in you. Message us today
One of my favorite breakfasts is Egg in an Avocado. I'm sure everyone has heard of egg in a hole, but this version adds in some healthy fats into your daily macros.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This kind of flexible nutrition is what we offer at Envizion Health. We customize your meal plan and then give you the option of swapping out different components to fit your likes and lifestyle. Even with swapping we give you choices that still fit within your daily goals!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If your tired of the same boring food, rigid structure, and bland meals let me know and we can get to on the track with Envizion health to the healthier, stronger you!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
www.envizionhealth.com⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#health #food #foodie #avocado #egg #protein #likes #favorites #wellness #pharmacist #swap #flexible #flexiblenutrition #nutrition #pharmacist #healthiswealth #envizionhealth
One of my favorite breakfasts is Egg in an Avocado. I'm sure everyone has heard of egg in a hole, but this version adds in some healthy fats into your daily macros.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This kind of flexible nutrition is what we offer at Envizion Health. We customize your meal plan and then give you the option of swapping out different components to fit your likes and lifestyle. Even with swapping we give you choices that still fit within your daily goals!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If your tired of the same boring food, rigid structure, and bland meals let me know and we can get to on the track with Envizion health to the healthier, stronger you!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ www.envizionhealth.com⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #health  #food  #foodie  #avocado  #egg  #protein  #likes  #favorites  #wellness  #pharmacist  #swap  #flexible  #flexiblenutrition  #nutrition  #pharmacist  #healthiswealth  #envizionhealth 
#TransformationTuesday with Coach @Jamidebernard and her journey after the 2012 Olympia.

Post by 📷 @jamidebernard  For my #TBT I wanted to share my story... in 2012 I competed in my second Olympia. At that time I was the most unhealthy I had ever been. I suffered from #metabolicadaptations & a #bingingdisorder the only way I was able to make it to the stage was to #juicefast. My body was run down from hours of cardio a day and I was mentally, emotionally & physically destroyed. I was desperate for answers to help me recover my metabolism. My weight kept climbing.

The picture on the left was hard to find because I avoided cameras. It was taken a year after Olympia  and almost 40 pounds gained. I had started seeing an endocrinologist and studying everything I could about metabolism. I began reverse dieting to try to get my body & mind back on track. I had to learn to love myself in this new body to start to heal the shame I felt fron people telling me I "just lacked will power". The picture on the right was taken Saturday. My metabolism is fully recovered and I no longer suffer from an obsession with food. I am able to maintain my idea off season physique on over 2500 calories per day abs there are no foods off limits. I have the blessed job of guiding other amazing people to achieve their #optimalphysique in a way that's #healthy & #sustainable. 
Everything I went through helped me to be compassionate & for that II am #grateful  #teamfitbodyfusion #fitbodyfusionfamily #fitfam #iffym #macros #flexibledieting #flexiblenutrition #reversedieting #REALfood #ARTofLiving #aspire #reach #thrive #transformation #npc #ifbb #bodylove #macrolife

#fitover45 #fitover40 #JDB

To join FitBody Fusion fill out the athlete or transformation application at FitBodyFusion.com
#TransformationTuesday  with Coach @Jamidebernard and her journey after the 2012 Olympia. Post by 📷 @jamidebernard For my #TBT  I wanted to share my story... in 2012 I competed in my second Olympia. At that time I was the most unhealthy I had ever been. I suffered from #metabolicadaptations  & a #bingingdisorder  the only way I was able to make it to the stage was to #juicefast . My body was run down from hours of cardio a day and I was mentally, emotionally & physically destroyed. I was desperate for answers to help me recover my metabolism. My weight kept climbing. The picture on the left was hard to find because I avoided cameras. It was taken a year after Olympia and almost 40 pounds gained. I had started seeing an endocrinologist and studying everything I could about metabolism. I began reverse dieting to try to get my body & mind back on track. I had to learn to love myself in this new body to start to heal the shame I felt fron people telling me I "just lacked will power". The picture on the right was taken Saturday. My metabolism is fully recovered and I no longer suffer from an obsession with food. I am able to maintain my idea off season physique on over 2500 calories per day abs there are no foods off limits. I have the blessed job of guiding other amazing people to achieve their #optimalphysique  in a way that's #healthy  & #sustainable . Everything I went through helped me to be compassionate & for that II am #grateful  #teamfitbodyfusion  #fitbodyfusionfamily  #fitfam  #iffym  #macros  #flexibledieting  #flexiblenutrition  #reversedieting  #REALfood  #ARTofLiving  #aspire  #reach  #thrive  #transformation  #npc  #ifbb  #bodylove  #macrolife  #fitover45  #fitover40  #JDB  To join FitBody Fusion fill out the athlete or transformation application at FitBodyFusion.com
Even with the best of intentions 😴🍎🏋🏻‍♀️💦🧘🏻‍♀️, people tend to go about their fat loss 👙👖💪🏻 journey the wrong way and end up making the process more difficult than it needs to be 🤦🏻‍♀️. If fat loss is your goal but you're not seeing 🙈 the progress you were hoping for, here 👇🏻 are some mistakes you might be making ⤵️
-
When it comes to fat loss 👙👖💪🏻, consistency 🗓🗓🗓 always trumps perfection. Every time you get off track, commit to getting right back on ✅.
-
The #1 rule of eating 🍽 for fat/weight loss is you must be in a calorie deficit. You can be eating all of the healthiest foods 🥗🍎🥑🍳🍗🐟🌾🍚💦, but if you’re eating more calories than you are burning, the body fat won’t budge 😣.
-
Exercise doesn’t burn 🔥 that many calories, so it helps to increase your activity outside the gym. Go for walks 🚶🏻‍♀️, stand instead of sit, do mobility work 🤸🏻‍♀️, clean the house 🏡, etc. All of this extra activity can go a long way in helping burn 🔥 more calories. -
Paleo, keto, low carb, low fat, etc. can all work ✅. But what’s most important is finding 🔎 a way of eating that best suits you. If you hate 🤮 the way you are eating, you will not ❌ be able to adhere to it consistently 🗓🗓🗓. And don’t be too restrictive. Find a way to incorporate foods you enjoy so that you don’t feel deprived 👍🏻. -
Training 🏋🏻‍♀️ and dieting 🍎 are stressors. Unless you give your body time to recover 😌, you'll have a hard time pushing yourself in the gym 😰, and you'll elevate stress hormones that can lead to the loss of muscle 😱 and make it more difficult to burn 🔥 fat. -
Cardio 🏃🏻‍♀️🚴🏻‍♀️ does nothing to build or maintain muscle. When fat loss 👙👖 is the goal, you want to keep as much muscle 💪🏻, which can only be done by hitting the weights 🏋🏻‍♀️. -
Results don't happen over night 🌙 . Be patient, stay consistent 🗓🗓🗓, trust the process, and the results are sure to come ☺️.
-
Want to join the Fitbody Fusion family 💙💪🏻? Continued in comments below 👇🏻
Even with the best of intentions 😴🍎🏋🏻‍♀️💦🧘🏻‍♀️, people tend to go about their fat loss 👙👖💪🏻 journey the wrong way and end up making the process more difficult than it needs to be 🤦🏻‍♀️. If fat loss is your goal but you're not seeing 🙈 the progress you were hoping for, here 👇🏻 are some mistakes you might be making ⤵️ - When it comes to fat loss 👙👖💪🏻, consistency 🗓🗓🗓 always trumps perfection. Every time you get off track, commit to getting right back on ✅. - The #1  rule of eating 🍽 for fat/weight loss is you must be in a calorie deficit. You can be eating all of the healthiest foods 🥗🍎🥑🍳🍗🐟🌾🍚💦, but if you’re eating more calories than you are burning, the body fat won’t budge 😣. - Exercise doesn’t burn 🔥 that many calories, so it helps to increase your activity outside the gym. Go for walks 🚶🏻‍♀️, stand instead of sit, do mobility work 🤸🏻‍♀️, clean the house 🏡, etc. All of this extra activity can go a long way in helping burn 🔥 more calories. - Paleo, keto, low carb, low fat, etc. can all work ✅. But what’s most important is finding 🔎 a way of eating that best suits you. If you hate 🤮 the way you are eating, you will not ❌ be able to adhere to it consistently 🗓🗓🗓. And don’t be too restrictive. Find a way to incorporate foods you enjoy so that you don’t feel deprived 👍🏻. - Training 🏋🏻‍♀️ and dieting 🍎 are stressors. Unless you give your body time to recover 😌, you'll have a hard time pushing yourself in the gym 😰, and you'll elevate stress hormones that can lead to the loss of muscle 😱 and make it more difficult to burn 🔥 fat. - Cardio 🏃🏻‍♀️🚴🏻‍♀️ does nothing to build or maintain muscle. When fat loss 👙👖 is the goal, you want to keep as much muscle 💪🏻, which can only be done by hitting the weights 🏋🏻‍♀️. - Results don't happen over night 🌙 . Be patient, stay consistent 🗓🗓🗓, trust the process, and the results are sure to come ☺️. - Want to join the Fitbody Fusion family 💙💪🏻? Continued in comments below 👇🏻
NO walls
NO excuses
NO barriers you can’t overcome
NO walls NO excuses NO barriers you can’t overcome
If eating out is part of your life (and it is for everyone, to some extent), it's worth learning how to keep your nutrition in check at restaurants. ⠀
⠀
The best way to learn is by doing. So, on days when you're not eating out, track your food and take note of what 4oz of chicken looks like, for example, so you can easily eyeball when you're at a restaurant. ⠀
⠀
Otherwise...⠀ ⠀
👉🏼LOOK UP THE MENU BEFOREHAND⠀
If I’m going out for pizza, I search “NY Style Cheese Pizza”, throw that into the app first thing in the morning, and have a veggie-heavy, higher protein lunch to make it fit.⠀
⠀
👉🏼CHOOSE EASY TO TRACK MEALS⠀
If you order something like Wood-Roasted Half Chicken, then you can easily track “half chicken” and then whatever comes on the side, like a “medium sweet potato” and “2 cups of mixed greens”.⠀
⠀
👉🏼USE YOUR HANDS TO ESTIMATE PORTION SIZES⠀
When it comes to tracking food, some information is better than none and it’s fine to eyeball things when you’re out. Here's how:⠀
⠀
Fist = 1 cup (veggies/starches)⠀
Thumb tip = 1 tbs (sauces/dressings)⠀
Palm = 3oz of protein (meat, chicken, fish)⠀
Fingertip = 1 tsp (sauces/oils)⠀
⠀
👉🏼ORDER SAUCES/DRESSINGS ON THE SIDE⠀
That way, you can use your thumb tip to estimate how many tablespoons of said dressing/sauce that you’re eating. Don’t forget to take into account fats used to prepare your meals (butter in mashed potatoes, olive oil that the grilled chicken was brushed with, etc.).⠀
⠀
👉🏼MAKE YOUR OWN MEAL⠀
It's not weird to request an off-item menu. You can easily ask for a grilled protein with two sides (starch/veggie) to create a balanced, easy-to-track meal.⠀
•••
#fuelyourfitness #teamfyf #macros #nutrition #crossfit #fitness #strength #iifym #weightlifting #npc #bodybuilding #flexibledieting #flexibleeating #flexiblenutrition #weightloss #musclegain #bodyfatloss #performance #transformationtuesday #athlete #healthy #recipes #healthyrecipes #macronutrition #bodytransformation #shreddingseason #abs #crossfitathlete #nutritioncoach #nutritioncoaching⠀
If eating out is part of your life (and it is for everyone, to some extent), it's worth learning how to keep your nutrition in check at restaurants. ⠀ ⠀ The best way to learn is by doing. So, on days when you're not eating out, track your food and take note of what 4oz of chicken looks like, for example, so you can easily eyeball when you're at a restaurant. ⠀ ⠀ Otherwise...⠀ ⠀ 👉🏼LOOK UP THE MENU BEFOREHAND⠀ If I’m going out for pizza, I search “NY Style Cheese Pizza”, throw that into the app first thing in the morning, and have a veggie-heavy, higher protein lunch to make it fit.⠀ ⠀ 👉🏼CHOOSE EASY TO TRACK MEALS⠀ If you order something like Wood-Roasted Half Chicken, then you can easily track “half chicken” and then whatever comes on the side, like a “medium sweet potato” and “2 cups of mixed greens”.⠀ ⠀ 👉🏼USE YOUR HANDS TO ESTIMATE PORTION SIZES⠀ When it comes to tracking food, some information is better than none and it’s fine to eyeball things when you’re out. Here's how:⠀ ⠀ Fist = 1 cup (veggies/starches)⠀ Thumb tip = 1 tbs (sauces/dressings)⠀ Palm = 3oz of protein (meat, chicken, fish)⠀ Fingertip = 1 tsp (sauces/oils)⠀ ⠀ 👉🏼ORDER SAUCES/DRESSINGS ON THE SIDE⠀ That way, you can use your thumb tip to estimate how many tablespoons of said dressing/sauce that you’re eating. Don’t forget to take into account fats used to prepare your meals (butter in mashed potatoes, olive oil that the grilled chicken was brushed with, etc.).⠀ ⠀ 👉🏼MAKE YOUR OWN MEAL⠀ It's not weird to request an off-item menu. You can easily ask for a grilled protein with two sides (starch/veggie) to create a balanced, easy-to-track meal.⠀ ••• #fuelyourfitness  #teamfyf  #macros  #nutrition  #crossfit  #fitness  #strength  #iifym  #weightlifting  #npc  #bodybuilding  #flexibledieting  #flexibleeating  #flexiblenutrition  #weightloss  #musclegain  #bodyfatloss  #performance  #transformationtuesday  #athlete  #healthy  #recipes  #healthyrecipes  #macronutrition  #bodytransformation  #shreddingseason  #abs  #crossfitathlete  #nutritioncoach  #nutritioncoaching ⠀
This is me most of the time but this time of year, my Cookie Monster is at least 20%! (I’m betting it’s maybe a bit more!) 🤣
🍪
This is why flexible dieting is my preference. I don’t ever eat the whole plate of cookies but I definitely indulge. Just make those cookies fit your macros! Eat smart throughout the day and have the dang cookies!
🍪
What if you overindulged? Meh. You’re fine.  Just get back to your regularly scheduled macros ASAP. The worst thing you can do is say, “Well I’ve already had ____, ____, and ____ so I might as well have ____ too!” Kick that mindset, friends!! Just get right back at it and minimal damage has usually been done. Food should not cause stress....especially Christmas cookies!
.
.
.
#christmascookies #cookies #cookiemonster #healthgoddess #ilovecookies #getinmybelly #flexibledieting #cookiesfitmymacros #flexibledieter #nutritioncoach #iifym #eatthecookie #noguilt
This is me most of the time but this time of year, my Cookie Monster is at least 20%! (I’m betting it’s maybe a bit more!) 🤣 🍪 This is why flexible dieting is my preference. I don’t ever eat the whole plate of cookies but I definitely indulge. Just make those cookies fit your macros! Eat smart throughout the day and have the dang cookies! 🍪 What if you overindulged? Meh. You’re fine. Just get back to your regularly scheduled macros ASAP. The worst thing you can do is say, “Well I’ve already had ____, ____, and ____ so I might as well have ____ too!” Kick that mindset, friends!! Just get right back at it and minimal damage has usually been done. Food should not cause stress....especially Christmas cookies! . . . #christmascookies  #cookies  #cookiemonster  #healthgoddess  #ilovecookies  #getinmybelly  #flexibledieting  #cookiesfitmymacros  #flexibledieter  #nutritioncoach  #iifym  #eatthecookie  #noguilt 
🧡Being a mother is 100% selfless.
.
From midnight feedings 🍼& diapers👶🏼, to packing school🎒lunches, carpooling to sports 🥎, completing science 🧬projects, and all the way to writing college 👨‍🎓 applications(that day is just around the corner for me, right!?😭)
.
👩‍👧‍👦We tend to do everything for our children and always put their needs first. ⚠️We skip meals, drink too much DC(aka: Diet Coke😉), don’t eat enough veggies🥦🥒, don’t make time for exercise🧘🏼‍♀️🏋🏼‍♀️, and the list goes on. All leading to poor energy, weight gain, and feeling just plain crummy. 😒
.
Don’t be afraid to take a step back and recognize you need to take care of yourself. ✔️Get your nutrition in check and you’ll feel SO much better and have so much more energy for taking care of the needs of others. 💯Guaranteed!! .
Our January #macrocoaching group👭 is only a few weeks away!! Starts Jan 1️⃣st!! Reserve your spot before it’s full! Link in my profile now! #sfmtransformation .
📸 photo credit @tng_photo
🧡Being a mother is 100% selfless. . From midnight feedings 🍼& diapers👶🏼, to packing school🎒lunches, carpooling to sports 🥎, completing science 🧬projects, and all the way to writing college 👨‍🎓 applications(that day is just around the corner for me, right!?😭) . 👩‍👧‍👦We tend to do everything for our children and always put their needs first. ⚠️We skip meals, drink too much DC(aka: Diet Coke😉), don’t eat enough veggies🥦🥒, don’t make time for exercise🧘🏼‍♀️🏋🏼‍♀️, and the list goes on. All leading to poor energy, weight gain, and feeling just plain crummy. 😒 . Don’t be afraid to take a step back and recognize you need to take care of yourself. ✔️Get your nutrition in check and you’ll feel SO much better and have so much more energy for taking care of the needs of others. 💯Guaranteed!! . Our January #macrocoaching  group👭 is only a few weeks away!! Starts Jan 1️⃣st!! Reserve your spot before it’s full! Link in my profile now! #sfmtransformation  . 📸 photo credit @tng_photo
*** Investments ***
__________________________________

This baby will wake up once around 1:30am and will then be up for the day by 5am...and so will her mama... If it wasn’t for my 𝐬𝐮𝐩𝐞𝐫𝐟𝐨𝐨𝐝 𝐩𝐥𝐮𝐬 𝐦𝐮𝐥𝐭𝐢𝐯𝐢𝐭𝐚𝐦𝐢𝐧 𝐬𝐦𝐨𝐨𝐭𝐡𝐢𝐞 𝐚𝐧𝐝 𝐦𝐲 𝐝𝐚𝐢𝐥𝐲 𝐬𝐰𝐞𝐚𝐭 𝐬𝐞𝐬𝐬𝐢𝐨𝐧 I would be exhausted by now... I had so many excuses in the past...
I didn’t have the time...
I didn’t have the energy...
I just didn’t... Once I decided to 𝐢𝐧𝐯𝐞𝐬𝐭 in my health and well-being the shift happened...and the shift wasn’t just physical... I do have days when I feel my excuses creeping up again and that’s when I reach out to my accountability group... ⛳️ I check in and I’m reminded of what matters...
⛳️ I see other women going through all the challenges together while staying strong and healthy through it all... And in the words of one of my trainers: “It doesn’t get easier; you get BeTTer!” To your 𝐡𝐞𝐚𝐥𝐭𝐡 my friends! 💪🏻 ➡️ If you’re interested in finding out more about the 30-minute 𝐬𝐰𝐞𝐚𝐭 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬 and 𝐜𝐨𝐦𝐦𝐮𝐧𝐢𝐭𝐲 that changed my life comment below or private message me 📩

Iɳ ƚԋҽ Nαɱҽ σϝ Sҽʅϝ-Lσʋҽ, ~D

#cleaneating #flexiblenutrition #positivelifepositivemind #intentionalliving #transformationjourney #livebold #livewellbewell #lifebydesign #mindsetmakeover #selfcarematters #selflove
*** Investments *** __________________________________ This baby will wake up once around 1:30am and will then be up for the day by 5am...and so will her mama... If it wasn’t for my 𝐬𝐮𝐩𝐞𝐫𝐟𝐨𝐨𝐝 𝐩𝐥𝐮𝐬 𝐦𝐮𝐥𝐭𝐢𝐯𝐢𝐭𝐚𝐦𝐢𝐧 𝐬𝐦𝐨𝐨𝐭𝐡𝐢𝐞 𝐚𝐧𝐝 𝐦𝐲 𝐝𝐚𝐢𝐥𝐲 𝐬𝐰𝐞𝐚𝐭 𝐬𝐞𝐬𝐬𝐢𝐨𝐧 I would be exhausted by now... I had so many excuses in the past... I didn’t have the time... I didn’t have the energy... I just didn’t... Once I decided to 𝐢𝐧𝐯𝐞𝐬𝐭 in my health and well-being the shift happened...and the shift wasn’t just physical... I do have days when I feel my excuses creeping up again and that’s when I reach out to my accountability group... ⛳️ I check in and I’m reminded of what matters... ⛳️ I see other women going through all the challenges together while staying strong and healthy through it all... And in the words of one of my trainers: “It doesn’t get easier; you get BeTTer!” To your 𝐡𝐞𝐚𝐥𝐭𝐡 my friends! 💪🏻 ➡️ If you’re interested in finding out more about the 30-minute 𝐬𝐰𝐞𝐚𝐭 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬 and 𝐜𝐨𝐦𝐦𝐮𝐧𝐢𝐭𝐲 that changed my life comment below or private message me 📩 Iɳ ƚԋҽ Nαɱҽ σϝ Sҽʅϝ-Lσʋҽ, ~D #cleaneating  #flexiblenutrition  #positivelifepositivemind  #intentionalliving  #transformationjourney  #livebold  #livewellbewell  #lifebydesign  #mindsetmakeover  #selfcarematters  #selflove 
The difficult we do immediately the impossible takes a little longer 
Do you KNOW you can lose 10 lbs but think it impossible to fit into that size 4?  TOGETHER WE CAN MAKE IT HAPPEN 💯

Do you KNOW you can run that 5 k but THINK it’s impossible to do a full marathon?  TOGETHER WE CAN MAKE IT HAPPEN 💯

Do you know you can get a decent body but THINK it’s impossible to look like the magazine models?  TOGETHER WE CAN MAKE IT HAPPEN 💯

At MacroMissionary its ANY BODY-ANY RESULT- ANYTIME 
If your so hungry to get the results you deserve them don’t wait another second!  Message us and let’s ROCK your goal 🎯
The difficult we do immediately the impossible takes a little longer Do you KNOW you can lose 10 lbs but think it impossible to fit into that size 4? TOGETHER WE CAN MAKE IT HAPPEN 💯 Do you KNOW you can run that 5 k but THINK it’s impossible to do a full marathon? TOGETHER WE CAN MAKE IT HAPPEN 💯 Do you know you can get a decent body but THINK it’s impossible to look like the magazine models? TOGETHER WE CAN MAKE IT HAPPEN 💯 At MacroMissionary its ANY BODY-ANY RESULT- ANYTIME If your so hungry to get the results you deserve them don’t wait another second! Message us and let’s ROCK your goal 🎯
december issue of @memfitmag is out now!
••
pretty pumped about this month’s articles. both because i feel incredibly passionate about the importance of being kind to ourselves when it comes to chasing goals during the holidays AND because this recipe is actually all mine (usually i rely  h e a v i l y  on the brains of @dianarosedewan & @cicireyes bc i’m a useless chef). also, yes, it’s a salad. but it’s a good one, i promise. 💃🏽
.
.
.
#flexiblenutrition #memfit #macrofriendly
december issue of @memfitmag is out now! •• pretty pumped about this month’s articles. both because i feel incredibly passionate about the importance of being kind to ourselves when it comes to chasing goals during the holidays AND because this recipe is actually all mine (usually i rely h e a v i l y on the brains of @dianarosedewan & @cicireyes bc i’m a useless chef). also, yes, it’s a salad. but it’s a good one, i promise. 💃🏽 . . . #flexiblenutrition  #memfit  #macrofriendly 
While most are getting crunk 🥴 off of eggnog this time of year 🎄, Beth is over here SLEIGHING 🛷 it. She’s down 20lbs since starting the program 🙀 and here’s a small snippet from her check in today.
“As vulnerable as these pics made me feel, especially in the beginning, I’m so glad I have them. They definitely make me see how far I’ve come and they encourage me to take it one day at a time! 
I also feel like my energy has been super high!”
Ready to give yourself the gift 🎁 of health 🏃🏼‍♀️ this Christmas 🎅🏼?! Head on over to our store {LINK in profile} to join us for our January ❄️ coaching group. 
Curious 🤔about how this program works? Want to get a jumpstart on the program now?! You can purchase the Stay Fit Mom Guide to Counting Macros on Your Own to learn🤓 the in and outs of a nutrition program that’s been effective for over 1,000 clients!
While most are getting crunk 🥴 off of eggnog this time of year 🎄, Beth is over here SLEIGHING 🛷 it. She’s down 20lbs since starting the program 🙀 and here’s a small snippet from her check in today. “As vulnerable as these pics made me feel, especially in the beginning, I’m so glad I have them. They definitely make me see how far I’ve come and they encourage me to take it one day at a time! I also feel like my energy has been super high!” Ready to give yourself the gift 🎁 of health 🏃🏼‍♀️ this Christmas 🎅🏼?! Head on over to our store {LINK in profile} to join us for our January ❄️ coaching group. Curious 🤔about how this program works? Want to get a jumpstart on the program now?! You can purchase the Stay Fit Mom Guide to Counting Macros on Your Own to learn🤓 the in and outs of a nutrition program that’s been effective for over 1,000 clients!
Vegan nachos. They taste as good as they look 👀 😋 #vegan #glutenfree
On mondays we backkk it ! .
Strength part today (my favourite 😍😍 no high reps involved 😂😂)
.
worked my way up 
4 x 4 125kg 
2 x 2 130kg .
.
its taken a good part of 8 weeks to get back to this stage, taking time off doesnt agree with me 😂😂 whoever said you come back stronger after 2 weeks lied lolol
On mondays we backkk it ! . Strength part today (my favourite 😍😍 no high reps involved 😂😂) . worked my way up 4 x 4 125kg 2 x 2 130kg . . its taken a good part of 8 weeks to get back to this stage, taking time off doesnt agree with me 😂😂 whoever said you come back stronger after 2 weeks lied lolol
Those extra 5-10 pounds are not the end of the world!
.
Food is meant to be enjoyed!
.
Food is fuel; food is nourishment, food is part of our everyday lives, we need it. It's intertwined in so many things; it's not going anywhere. It's so important to have a healthy relationship with it. #FoodFreedom

Food shouldn't be feared. You should be able to sit down and enjoy your meal without counting every morsel or wondering how many points it is or what you have left. There's time to track at times, but not all the time.
.
You don't have to eat bland, boring foods to be healthy or get in shape, or to lose weight. You don't have to cut whole food groups out of your diet. Nope! Not today not ever - unless you have a legit food allergy!
.
When you cut foods out of your diet, you will be miserable and feel deprived. That is no way to live, and you will eventually give in and binge. And that's not enjoyable either.
.
My sweet Friends, navigate the middle!
.
Life is too short, eat the cake, eat the cupcake, eat the candy if you wish too, and move on with Life! 
Have a great Monday y'all! 😘
.....
#EatTrainThrive #ModerationFTW #FlexibleNutrition #Thriving #ThrivingHolidays #flexibleEating #nutritioncoach #beautyofstrengthwithcandace #moderation365 #ditchthediets #ditchtheextremes #bestlife
Those extra 5-10 pounds are not the end of the world! . Food is meant to be enjoyed! . Food is fuel; food is nourishment, food is part of our everyday lives, we need it. It's intertwined in so many things; it's not going anywhere. It's so important to have a healthy relationship with it. #FoodFreedom  Food shouldn't be feared. You should be able to sit down and enjoy your meal without counting every morsel or wondering how many points it is or what you have left. There's time to track at times, but not all the time. . You don't have to eat bland, boring foods to be healthy or get in shape, or to lose weight. You don't have to cut whole food groups out of your diet. Nope! Not today not ever - unless you have a legit food allergy! . When you cut foods out of your diet, you will be miserable and feel deprived. That is no way to live, and you will eventually give in and binge. And that's not enjoyable either. . My sweet Friends, navigate the middle! . Life is too short, eat the cake, eat the cupcake, eat the candy if you wish too, and move on with Life! Have a great Monday y'all! 😘 ..... #EatTrainThrive  #ModerationFTW  #FlexibleNutrition  #Thriving  #ThrivingHolidays  #flexibleEating  #nutritioncoach  #beautyofstrengthwithcandace  #moderation365  #ditchthediets  #ditchtheextremes  #bestlife 
Sweating a lot during your workouts. Replenishing electrolytes and rehydrating can be key in maintaining energy and recovery post workout. These are some great food to help with both! 💥Added Tip💥
Sprint a half a teaspoon of Morton’s Lite salt on these for added benefit💯
Sweating a lot during your workouts. Replenishing electrolytes and rehydrating can be key in maintaining energy and recovery post workout. These are some great food to help with both! 💥Added Tip💥 Sprint a half a teaspoon of Morton’s Lite salt on these for added benefit💯
Everything in moderation. Said every nutrition coach ever🙄..⁣
_⁣
⁣
⁣
What does moderation even mean🤔?⁣
⁣
_⁣
⁣
⁣
How do you know HOW MUCH that really looks like?⁣
⁣
_⁣
⁣
⁣
The truth is, everyone has their own idea of what "moderation" really means.⁣
⁣
_⁣
⁣
⁣
Does that mean 1 cup of ice cream 🍦?⁣
⁣
_⁣
⁣
Does that mean eating out twice a week?⁣
⁣
_⁣
⁣
⁣
Moderation doesn't really tell us the quantity or any portion sizes.⁣
⁣
_⁣
⁣
⁣
That's only mildly frustrating 😤 when you're trying to find balance right?⁣
⁣
_⁣
⁣
⁣
That's why I love 😍 the 80/20 rule! It really shows you, in different ways, how YOU can find balance ⚖ !⁣
⁣
_⁣
⁣
⁣
Interested in finding out more?!⁣
⁣
_⁣
⁣
⁣
I made an announcement last night after my live that I'm opening up a few spots in my coaching practice at a discount!⁣
⁣
_⁣
⁣
⁣
Celebrating being done exams! So if you want to learn about how the 80/20 rule can work for you, send me a DM! Let's chat! Xo⁣
⁣
_⁣
⁣
⁣
#nutritioncoaching #nutritioncoach #balancedfood #balanceameal #balanceddiet #balancednutrition #balancedsnack #balancedfood #flexiblenutrition #flexibledieting #allfoodsfit #rdeats #eatfoodfeelgood #eatbetternotless #findbalance #nutritiontips #foodtips #nutritionstrategy #foodstrategy #healthyeating #healthyfoodtips #healthylifestyle #healthywomen #fitwomeneat #fitgirls #winnipegnutrition #winnipegnutritionist #ywgNutritionist
Everything in moderation. Said every nutrition coach ever🙄..⁣ _⁣ ⁣ ⁣ What does moderation even mean🤔?⁣ ⁣ _⁣ ⁣ ⁣ How do you know HOW MUCH that really looks like?⁣ ⁣ _⁣ ⁣ ⁣ The truth is, everyone has their own idea of what "moderation" really means.⁣ ⁣ _⁣ ⁣ ⁣ Does that mean 1 cup of ice cream 🍦?⁣ ⁣ _⁣ ⁣ Does that mean eating out twice a week?⁣ ⁣ _⁣ ⁣ ⁣ Moderation doesn't really tell us the quantity or any portion sizes.⁣ ⁣ _⁣ ⁣ ⁣ That's only mildly frustrating 😤 when you're trying to find balance right?⁣ ⁣ _⁣ ⁣ ⁣ That's why I love 😍 the 80/20 rule! It really shows you, in different ways, how YOU can find balance ⚖ !⁣ ⁣ _⁣ ⁣ ⁣ Interested in finding out more?!⁣ ⁣ _⁣ ⁣ ⁣ I made an announcement last night after my live that I'm opening up a few spots in my coaching practice at a discount!⁣ ⁣ _⁣ ⁣ ⁣ Celebrating being done exams! So if you want to learn about how the 80/20 rule can work for you, send me a DM! Let's chat! Xo⁣ ⁣ _⁣ ⁣ ⁣ #nutritioncoaching  #nutritioncoach  #balancedfood  #balanceameal  #balanceddiet  #balancednutrition  #balancedsnack  #balancedfood  #flexiblenutrition  #flexibledieting  #allfoodsfit  #rdeats  #eatfoodfeelgood  #eatbetternotless  #findbalance  #nutritiontips  #foodtips  #nutritionstrategy  #foodstrategy  #healthyeating  #healthyfoodtips  #healthylifestyle  #healthywomen  #fitwomeneat  #fitgirls  #winnipegnutrition  #winnipegnutritionist  #ywgNutritionist 
When the mountain calls, it's date day, kids are in school, and I can work around it all 🏂
When the mountain calls, it's date day, kids are in school, and I can work around it all 🏂
Stay motivated 😴🍎🏋🏻‍♀️💦🧘🏻‍♀️ by moving gratification 🙌🏻 closer to the now. The further out on the time curve you go to experience satisfaction 😌 from your actions, the greater the risk to your consistency 🗓🗓🗓 and adherence 😳.
-
There’s nothing ❌ wrong with having long term goals 👖👙💪🏻. They are your “North Star ⭐️” and guide you on your journey. But nowadays there seems to be a lot of shame 😞 involved in wanting instant ⚡️ gratification. It’s labeled as childish. You’re supposed to sacrifice the now so you can experience delayed gratification later 🤦🏻‍♀️.
-
However, here’s what people forget…
✅ Instant gratification = the process
✅ Delayed gratification = the result
-
Being focused 🔎 on both the process 😴🍎🏋🏻‍♀️💦🧘🏻‍♀️ and the result 👖👙💪🏻 can motivate you to take action.
-
However, being engaged 🙋🏻‍♀️ with the process and enjoying 😄 the actions you take 😴🍎🏋🏻‍♀️💦🧘🏻‍♀️ because they make you feel your best 👍🏻 right NOW, will keep your journey fun and exciting so that you can get results‼️
-
🏋🏻‍♀️🏃🏻‍♀️ Choose exercise that makes you feel amazing 🤩 right NOW
🍎 Eat food that makes you feel amazing 🤩 right NOW
💭 Think thoughts that make you feel amazing 🤩 right NOW
-
The more NOWs of enjoyment 😄 you accumulate the more motivated 👏🏻 you will be to keep taking action - action 😴🍎🏋🏻‍♀️💦🧘🏻‍♀️ that will eventually lead you to your “end” goal 👖👙💪🏻.
-
But you don’t get to the end 👖👙💪🏻 by focusing 🔎 JUST on the end. You get there by focusing on the NOW 📅 and enjoying 😊 the process.
-
When you do that the time 📅📆🗓 🍁❄️🌷☀️ just passes. Habits function on autopilot. And progress happens in the background as you live your life 😉.
-
Motivation doesn’t ❌ just happen to you. You 🙋🏻‍♀️ create it by getting satisfaction ☺️ from your actions.
-
Mindful action ➡️ Instant gratification ➡️ Leads to the desire to take more of that action ➡️ Repetition creates habit ➡️ Behaviors happen on autopilot ➡️ Motivation no longer needed.
-
Bada Boom 💥 Bada Bing 👖👙💪🏻!
-
Continued in comments below 👇🏻
Stay motivated 😴🍎🏋🏻‍♀️💦🧘🏻‍♀️ by moving gratification 🙌🏻 closer to the now. The further out on the time curve you go to experience satisfaction 😌 from your actions, the greater the risk to your consistency 🗓🗓🗓 and adherence 😳. - There’s nothing ❌ wrong with having long term goals 👖👙💪🏻. They are your “North Star ⭐️” and guide you on your journey. But nowadays there seems to be a lot of shame 😞 involved in wanting instant ⚡️ gratification. It’s labeled as childish. You’re supposed to sacrifice the now so you can experience delayed gratification later 🤦🏻‍♀️. - However, here’s what people forget… ✅ Instant gratification = the process ✅ Delayed gratification = the result - Being focused 🔎 on both the process 😴🍎🏋🏻‍♀️💦🧘🏻‍♀️ and the result 👖👙💪🏻 can motivate you to take action. - However, being engaged 🙋🏻‍♀️ with the process and enjoying 😄 the actions you take 😴🍎🏋🏻‍♀️💦🧘🏻‍♀️ because they make you feel your best 👍🏻 right NOW, will keep your journey fun and exciting so that you can get results‼️ - 🏋🏻‍♀️🏃🏻‍♀️ Choose exercise that makes you feel amazing 🤩 right NOW 🍎 Eat food that makes you feel amazing 🤩 right NOW 💭 Think thoughts that make you feel amazing 🤩 right NOW - The more NOWs of enjoyment 😄 you accumulate the more motivated 👏🏻 you will be to keep taking action - action 😴🍎🏋🏻‍♀️💦🧘🏻‍♀️ that will eventually lead you to your “end” goal 👖👙💪🏻. - But you don’t get to the end 👖👙💪🏻 by focusing 🔎 JUST on the end. You get there by focusing on the NOW 📅 and enjoying 😊 the process. - When you do that the time 📅📆🗓 🍁❄️🌷☀️ just passes. Habits function on autopilot. And progress happens in the background as you live your life 😉. - Motivation doesn’t ❌ just happen to you. You 🙋🏻‍♀️ create it by getting satisfaction ☺️ from your actions. - Mindful action ➡️ Instant gratification ➡️ Leads to the desire to take more of that action ➡️ Repetition creates habit ➡️ Behaviors happen on autopilot ➡️ Motivation no longer needed. - Bada Boom 💥 Bada Bing 👖👙💪🏻! - Continued in comments below 👇🏻
Breakfast on the keto/low carb experiment. I must have some veggies or I feel like I will die. So far tortilla chips and Honey Crisp apples are the only thing I kinda miss. Feeling good.
Breakfast on the keto/low carb experiment. I must have some veggies or I feel like I will die. So far tortilla chips and Honey Crisp apples are the only thing I kinda miss. Feeling good.
This is hands down the best protein pancake mix out there 🙌🏼 @tryabouttime chocolate chip pancake mix it delicious, packed with 20g of protein, is all natural, and literally takes 5 minutes to make. You can literally have fresh pancakes on the tap in 5 minutes 🥞🤤
.
👩🏻‍🍳MEAL PREP TIP: make a big batch of these in advance and store them in the fridge. Then each morning just pop them in the toaster on the lowest setting and it’s like having fresh pancakes every morning!
.
Head on over to the @tryabouttime website to get some for yourself! And make sure to use code “MORGAN” for 15% off your order! I’ll post a direct link in my IG story 👍🏼 #tryabouttime #proteinpancakes
This is hands down the best protein pancake mix out there 🙌🏼 @tryabouttime chocolate chip pancake mix it delicious, packed with 20g of protein, is all natural, and literally takes 5 minutes to make. You can literally have fresh pancakes on the tap in 5 minutes 🥞🤤 . 👩🏻‍🍳MEAL PREP TIP: make a big batch of these in advance and store them in the fridge. Then each morning just pop them in the toaster on the lowest setting and it’s like having fresh pancakes every morning! . Head on over to the @tryabouttime website to get some for yourself! And make sure to use code “MORGAN” for 15% off your order! I’ll post a direct link in my IG story 👍🏼 #tryabouttime  #proteinpancakes 
who doesnt love a good old mince pie? Mini mince pies, brandy butter mince pies, luxury mince pies , the varieties are endless ! .
now you can have the best of both worlds when brownies and pie come together! .
Its a mince pie brownie 😍😍😍
.
Pretty waist friendly at 120 calories per pie and nearly 5g of protein! best served warm with a scoop of vanilla ice cream .
Check out the recipe  on my blog (link in bio)
who doesnt love a good old mince pie? Mini mince pies, brandy butter mince pies, luxury mince pies , the varieties are endless ! . now you can have the best of both worlds when brownies and pie come together! . Its a mince pie brownie 😍😍😍 . Pretty waist friendly at 120 calories per pie and nearly 5g of protein! best served warm with a scoop of vanilla ice cream . Check out the recipe on my blog (link in bio)
Why I don't use scales as the only measurement for progress!

#Repost from @klnutrition with @regram.app ... factors that affect your daily weight: honestly too many to name 🤷🏽‍♀️
••
our daily weight can fluctuate several pounds across any given day depending on our exercise, hydration, digestion, the food we’ve eaten, etc. for that reason, it’s important to
>> not to place too much value on what the scale says
>> try to weigh yourself in similar conditions each day. (ideally that means weighing each morning after you’ve woken up, in minimal clothing, after using the restroom)
>>pay more attention to average weight across the week vs. what the scale says that day
••
and what if the scale gives you anxiety? ditch it! gauge progress off of weekly measurements, progress photos, & how your clothes fit because when it comes down to it, it doesn’t really matter what the numbers on the scale say anyway
.
.
.
#flexiblenutrition #fatlosstips #macros
Why I don't use scales as the only measurement for progress! #Repost  from @klnutrition with @regram.app ... factors that affect your daily weight: honestly too many to name 🤷🏽‍♀️ •• our daily weight can fluctuate several pounds across any given day depending on our exercise, hydration, digestion, the food we’ve eaten, etc. for that reason, it’s important to >> not to place too much value on what the scale says >> try to weigh yourself in similar conditions each day. (ideally that means weighing each morning after you’ve woken up, in minimal clothing, after using the restroom) >>pay more attention to average weight across the week vs. what the scale says that day •• and what if the scale gives you anxiety? ditch it! gauge progress off of weekly measurements, progress photos, & how your clothes fit because when it comes down to it, it doesn’t really matter what the numbers on the scale say anyway . . . #flexiblenutrition  #fatlosstips  #macros 
**Sundays** Sundays are by far the day of the week that will determine how well the next week goes for me... Did I take the time to reflect?
Did I take the time to plan and prep?
Did I exercise self-care?
What can I do better?
Any small victories I can celebrate?
Was I present when spending time with my loved ones? 
Hope you had a relaxing and productive Sunday and that you spent some time counting your blessings! 
Cheers to the week ahead my friends!

If you’re interested in finding out more about the 30-minute 𝐬𝐰𝐞𝐚𝐭 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬 and 𝐜𝐨𝐦𝐦𝐮𝐧𝐢𝐭𝐲 that changed my life comment below or private message me 📩

Iɳ ƚԋҽ Nαɱҽ σϝ Sҽʅϝ-Lσʋҽ, ~D

#cleaneating #flexiblenutrition #positivelifepositivemind #intentionalliving #transformationjourney #livebold #livewellbewell #lifebydesign #mindsetmakeover #selfcarematters #selflove
**Sundays** Sundays are by far the day of the week that will determine how well the next week goes for me... Did I take the time to reflect? Did I take the time to plan and prep? Did I exercise self-care? What can I do better? Any small victories I can celebrate? Was I present when spending time with my loved ones? Hope you had a relaxing and productive Sunday and that you spent some time counting your blessings! Cheers to the week ahead my friends! If you’re interested in finding out more about the 30-minute 𝐬𝐰𝐞𝐚𝐭 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬 and 𝐜𝐨𝐦𝐦𝐮𝐧𝐢𝐭𝐲 that changed my life comment below or private message me 📩 Iɳ ƚԋҽ Nαɱҽ σϝ Sҽʅϝ-Lσʋҽ, ~D #cleaneating  #flexiblenutrition  #positivelifepositivemind  #intentionalliving  #transformationjourney  #livebold  #livewellbewell  #lifebydesign  #mindsetmakeover  #selfcarematters  #selflove 
There are times in life when you have to seize an opportunity to make an experience meaningful. If you don’t recognize something is happening and seize that moment, you can miss those rare occurrences that really matter. Have you ever done that? Have you ever had an idea to do something that could make a difference in the life of another person, yet you let it slip away because you lacked a sense of urgency?

Let me say one thing about opportunities. They do not multiply because they are seen or hoped. Many people see and wish for opportunities. Opportunities multiply because they are seized.

I have to admit, that’s happened too many times in my life. I wish I could seize every opportunity that came my way. I know that’s unrealistic, but it’s my desire just the same. In our instant and busy lives, is there ever a convenient time to make a difference? Probably not. Is there ever a right time? Yes. It’s now - when we see the opportunity! How do we help ourselves to become more action oriented? We maintain a sense of urgency for making a difference every day.

My goals have been progressive over time, but it has always been rooted in the desire to act now. I don’t wait for tomorrow, next Monday, next month, next year, or someday when I can get around to taking action. I always focus on today. My sense of urgency has grown as I’ve gotten older. I'm still developing, and I hope to keep repeating the cycle of growth. This improvement depends on taking action, on seizing opportunities as they come. Will you do the same?
There are times in life when you have to seize an opportunity to make an experience meaningful. If you don’t recognize something is happening and seize that moment, you can miss those rare occurrences that really matter. Have you ever done that? Have you ever had an idea to do something that could make a difference in the life of another person, yet you let it slip away because you lacked a sense of urgency? Let me say one thing about opportunities. They do not multiply because they are seen or hoped. Many people see and wish for opportunities. Opportunities multiply because they are seized. I have to admit, that’s happened too many times in my life. I wish I could seize every opportunity that came my way. I know that’s unrealistic, but it’s my desire just the same. In our instant and busy lives, is there ever a convenient time to make a difference? Probably not. Is there ever a right time? Yes. It’s now - when we see the opportunity! How do we help ourselves to become more action oriented? We maintain a sense of urgency for making a difference every day. My goals have been progressive over time, but it has always been rooted in the desire to act now. I don’t wait for tomorrow, next Monday, next month, next year, or someday when I can get around to taking action. I always focus on today. My sense of urgency has grown as I’ve gotten older. I'm still developing, and I hope to keep repeating the cycle of growth. This improvement depends on taking action, on seizing opportunities as they come. Will you do the same?
This is a tough one for me. I’m a huge creature of habit. I would rather stay super cozy on the comfort scale, but I know this is not where growth and change happens. This year I’ve made huge strides in getting seriously uncomfortable.
.
It has been a rollercoaster of should I or shouldn’t I, a tab bit of freaking out, and a lot of excitement. I’m thankful I have a super supportive husband that can deal with my crazy.
.
Where do you stand on the comfort scale?
.
1 for super cozy 🙂
.
2 for kinda itchy uncomfortable 😣
.
3 for pulling my hair full blown anxiety 🤯
.
I’m somewhere between a 2 & 3. 😣🤯
This is a tough one for me. I’m a huge creature of habit. I would rather stay super cozy on the comfort scale, but I know this is not where growth and change happens. This year I’ve made huge strides in getting seriously uncomfortable. . It has been a rollercoaster of should I or shouldn’t I, a tab bit of freaking out, and a lot of excitement. I’m thankful I have a super supportive husband that can deal with my crazy. . Where do you stand on the comfort scale? . 1 for super cozy 🙂 . 2 for kinda itchy uncomfortable 😣 . 3 for pulling my hair full blown anxiety 🤯 . I’m somewhere between a 2 & 3. 😣🤯
This was the easiest dinner I’ve ever made. 🍕💪
Powered by @sargentocheese , Boboli , Delgrasso pizza sauce and Erics moms amazing homemade meatballs. 🍅🍽👩‍🍳
.
.
.
#pizza #easydinner #dinnerideas #sundaynight #cheflife #iifym #macros #flexiblenutrition #foodie #foodporn #meatballs #italiandinner #pittsburghfoodie #pittsburgh #pizzaislife #pizzatime
What 🤷🏻‍♀️ you eat today 📅 affects how you think 💭, feel 👍🏻👎🏻, and and act 🏋🏻‍♀️🛋 tomorrow.
-
Too many of us 👥👥👥 are living by an artificial 24 hour clock ⏰. We go through the day hungry 😋 and craving foods 🍕🍫🍞🍦we’ve labeled off-limits 🤐. We think 💭 that if we can just make it a few more hours until bedtime 🛌 that we’ll be in the clear 🤦🏻‍♀️.
-
But you don’t get a clean slate to work with tomorrow 😳. Just because you make it through today suffering ☹️ doesn’t mean you’re going to be at your best tomorrow 🙍🏻‍♀️. -
The choices you make now ✅ affect your future eating 🍴patterns. Your choices today 📅 influence how much you will think 💭 about food tomorrow 😧.
-
There is an accumulative 🔁 effect with your energy balance ⚖️. The greater the restriction 🙊 now, the more you will compensate for it later 🤢.
-
If you’re hungry 😋 all day today you’re going to be hungry 😋 again tomorrow 😣. Eventually you’re going to repay that restriction debt 😨.
-
If you overeat 🤢 by a couple thousand calories today you aren’t likely to be as hungry 🙊 tomorrow. It might even be hard to even think 💭 about food in the morning 🙈.Your metabolism is always trying to achieve balance ⚖️.
-
That’s why 🤷🏻‍♀️ it’s so important to systematically incorporate behaviors into your life that are permanent‼️
-
If your goal is weight loss 👖👙💪🏻, find ways to be more satisfied on fewer calories. Don’t fight 🥊 the hunger. Don’t force the restriction 🤐.
-
✅ include more “fun” foods in your diet
✅ add more nutrient dense but calorie sparse fruits and veggies to fill you up
✅ base your meals around protein to improve satiation and promote muscle growth
-
The goal is to eat 🍴 as much food 👏🏻😋 as possible that still gets your weight trending down ⬇️. Yet so many people work against food and try to eat as little 🤭 as possible with the hope they’ll lose weight faster 🤦🏻‍♀️.
-
Think 💭 long term. Think cause 😴🍎🏋🏻‍♀️💦🧘🏻‍♀️ and effect 🤩. Work with your body 💪🏻. Make choices ✅ now that will create beneficial 👖👙💪🏻 behaviors tomorrow.
-
Want to join the @FitBodyFusion family 💙💪🏻? Continued 👇🏻
What 🤷🏻‍♀️ you eat today 📅 affects how you think 💭, feel 👍🏻👎🏻, and and act 🏋🏻‍♀️🛋 tomorrow. - Too many of us 👥👥👥 are living by an artificial 24 hour clock ⏰. We go through the day hungry 😋 and craving foods 🍕🍫🍞🍦we’ve labeled off-limits 🤐. We think 💭 that if we can just make it a few more hours until bedtime 🛌 that we’ll be in the clear 🤦🏻‍♀️. - But you don’t get a clean slate to work with tomorrow 😳. Just because you make it through today suffering ☹️ doesn’t mean you’re going to be at your best tomorrow 🙍🏻‍♀️. - The choices you make now ✅ affect your future eating 🍴patterns. Your choices today 📅 influence how much you will think 💭 about food tomorrow 😧. - There is an accumulative 🔁 effect with your energy balance ⚖️. The greater the restriction 🙊 now, the more you will compensate for it later 🤢. - If you’re hungry 😋 all day today you’re going to be hungry 😋 again tomorrow 😣. Eventually you’re going to repay that restriction debt 😨. - If you overeat 🤢 by a couple thousand calories today you aren’t likely to be as hungry 🙊 tomorrow. It might even be hard to even think 💭 about food in the morning 🙈.Your metabolism is always trying to achieve balance ⚖️. - That’s why 🤷🏻‍♀️ it’s so important to systematically incorporate behaviors into your life that are permanent‼️ - If your goal is weight loss 👖👙💪🏻, find ways to be more satisfied on fewer calories. Don’t fight 🥊 the hunger. Don’t force the restriction 🤐. - ✅ include more “fun” foods in your diet ✅ add more nutrient dense but calorie sparse fruits and veggies to fill you up ✅ base your meals around protein to improve satiation and promote muscle growth - The goal is to eat 🍴 as much food 👏🏻😋 as possible that still gets your weight trending down ⬇️. Yet so many people work against food and try to eat as little 🤭 as possible with the hope they’ll lose weight faster 🤦🏻‍♀️. - Think 💭 long term. Think cause 😴🍎🏋🏻‍♀️💦🧘🏻‍♀️ and effect 🤩. Work with your body 💪🏻. Make choices ✅ now that will create beneficial 👖👙💪🏻 behaviors tomorrow. - Want to join the @FitBodyFusion family 💙💪🏻? Continued 👇🏻
Maintaining weight loss can be more difficult than losing the weight in the first place.
.
Fortunately, there are studies that show many successful strategies.
.
Here are 6 strategies to maintaining weight loss.
.
1️⃣ Maintain a physically active lifestyle
.
2️⃣ Surround yourself with supportive and likeminded people
.
3️⃣ Eat lower calorie and nutrient dense foods
.
4️⃣ Allow flexibility of food choices
.
5️⃣ Engage in non-food coping strategies to reduce stress
.
6️⃣ Stick to a consistent meal pattern
.
Do you have any tried-and-true strategies to maintain weight?
Maintaining weight loss can be more difficult than losing the weight in the first place. . Fortunately, there are studies that show many successful strategies. . Here are 6 strategies to maintaining weight loss. . 1️⃣ Maintain a physically active lifestyle . 2️⃣ Surround yourself with supportive and likeminded people . 3️⃣ Eat lower calorie and nutrient dense foods . 4️⃣ Allow flexibility of food choices . 5️⃣ Engage in non-food coping strategies to reduce stress . 6️⃣ Stick to a consistent meal pattern . Do you have any tried-and-true strategies to maintain weight?
When you know you have to get your shit together... Bringing food prep life back to the kitchen 🥑🍓🥗🍗 2019 goals aren't going to achieve themselves💪🏼 Weekly average of 1400 calories/day📏  #kitchentakeover #mealprep #foodprep #wholefoods #protein #whatscooking #macros #micros #nutrition #flexiblenutrition #flexibledieting #foodforfuel #healthy #healthyeating #healthyfood #healthyrecipes #foodideas #healthymeals #2019goals #powerlifting #girlswithmuscle #girlswholift #girlswhopowerlift #stronggirls
When you know you have to get your shit together... Bringing food prep life back to the kitchen 🥑🍓🥗🍗 2019 goals aren't going to achieve themselves💪🏼 Weekly average of 1400 calories/day📏 #kitchentakeover  #mealprep  #foodprep  #wholefoods  #protein  #whatscooking  #macros  #micros  #nutrition  #flexiblenutrition  #flexibledieting  #foodforfuel  #healthy  #healthyeating  #healthyfood  #healthyrecipes  #foodideas  #healthymeals  #2019goals  #powerlifting  #girlswithmuscle  #girlswholift  #girlswhopowerlift  #stronggirls 
So this happened earlier today... 🧘‍♀️𝐘𝐨𝐠𝐚 𝐒𝐞𝐬𝐬𝐢𝐨𝐧 𝐰𝐢𝐭𝐡 𝐦𝐲 𝐦𝐚𝐦𝐚!🧘‍♀️ Cheers to beginnings and to her transformation! 
Iɳ ƚԋҽ Nαɱҽ σϝ Sҽʅϝ-Lσʋҽ, ~D

#cleaneating #flexiblenutrition #positivelifepositivemind #intentionalliving #transformationjourney #livebold #livewellbewell #lifebydesign #mindsetmakeover #selfcarematters #selflove
🙌STOP EATING WHILE WATCHING TV🙌
-
I am sometimes guilty of this too. I love watching YouTube or Netflix when I eat. It just seems fun to me. But it is not helpful when trying to lose weight.
-
I have caught myself mindlessly eating. It got to the point where when I was watching videos or a show, I felt an urge to eat something.
-
I have noticed that if I am just focused on eating (like at a casual restaurant or on the kitchen table), I tend to eat less.
-
Try this out and see if it works for you! COMMENT what you have noticed!
🙌STOP EATING WHILE WATCHING TV🙌 - I am sometimes guilty of this too. I love watching YouTube or Netflix when I eat. It just seems fun to me. But it is not helpful when trying to lose weight. - I have caught myself mindlessly eating. It got to the point where when I was watching videos or a show, I felt an urge to eat something. - I have noticed that if I am just focused on eating (like at a casual restaurant or on the kitchen table), I tend to eat less. - Try this out and see if it works for you! COMMENT what you have noticed!
The fitness industry is full of extremes. Social media force feeding us absolutely outrageous looking physiques on a daily basis. Telling us we too can attain the same look if we just followed [enter latest fad diet here]. When truthfully, most of these physiques have been aided heavily by enhancements. Nevertheless, it’s pretty easy to understand why many people feel inadequate with the way they look and feel about themselves. I know for me, that’s exactly how I felt for the first few years when I got into lifting and ‘dieting’. I compared myself to all of the biggest, most muscular dudes on the gram. I put them on some sort of pedestal. Any progress I did make was never good enough and as a result, I had a tough time feeling confident and happy with myself.
〰️
It wasn’t until I understood that extreme measures and tying my self worth to the way I looked would never  result in true fulfillment and happiness.
〰️
When you’re able to understand that your self-worth isn’t tied to the way you look physically, the process of dieting and getting leaner, bigger or whatever it is you’re trying to achieve, becomes substantially simpler. Instead of the insurmountable pressure you’re putting on yourself by setting seemingly impossible standards set by photoshopped and likely chemically enhanced Instagram idols, improving your physique simply becomes a part of your life, rather than the sole focus of it.
〰️
It allows you to focus more on incorporating the best/most sustainable practices for dietary/training/physique ‘success’. You’ll be able to choose the methods that allow you to enjoy other areas of your life, rather than opting for the latest and greatest quick-fix/most restrictive method possible. There’s a reason why I’m so pro flexible dieting & flexible lifestyle 🤙
The fitness industry is full of extremes. Social media force feeding us absolutely outrageous looking physiques on a daily basis. Telling us we too can attain the same look if we just followed [enter latest fad diet here]. When truthfully, most of these physiques have been aided heavily by enhancements. Nevertheless, it’s pretty easy to understand why many people feel inadequate with the way they look and feel about themselves. I know for me, that’s exactly how I felt for the first few years when I got into lifting and ‘dieting’. I compared myself to all of the biggest, most muscular dudes on the gram. I put them on some sort of pedestal. Any progress I did make was never good enough and as a result, I had a tough time feeling confident and happy with myself. 〰️ It wasn’t until I understood that extreme measures and tying my self worth to the way I looked would never result in true fulfillment and happiness. 〰️ When you’re able to understand that your self-worth isn’t tied to the way you look physically, the process of dieting and getting leaner, bigger or whatever it is you’re trying to achieve, becomes substantially simpler. Instead of the insurmountable pressure you’re putting on yourself by setting seemingly impossible standards set by photoshopped and likely chemically enhanced Instagram idols, improving your physique simply becomes a part of your life, rather than the sole focus of it. 〰️ It allows you to focus more on incorporating the best/most sustainable practices for dietary/training/physique ‘success’. You’ll be able to choose the methods that allow you to enjoy other areas of your life, rather than opting for the latest and greatest quick-fix/most restrictive method possible. There’s a reason why I’m so pro flexible dieting & flexible lifestyle 🤙
It’s HEREEEEE 🙌🏻
I’ve been raving on and on about this new program for the last week and maybe being a little excessive 😂
But seriously guys I’m SO EXCITED!!!
Lately I’ve been struggling to get through anything longer than 30 minutes & still survive life - so when I heard there was going to be an opportunity to do
T W E N T Y minute workouts.....?! SOLD.
And maybe you’re thinking - A STEP🙄🙄🙄 - but before you judge (like I did😂) - tune in on Tuesday for a quick little preview workout of what  this program is going to look like. If you’re feeling motivated | inspired | interested you can try it for freeee alongside me.⠀
⠀
P.S. full program kicks of in January, if you’re ready to get your 🍑 in gear, the door to join in is always open!
.
.
.
.
.
#shaunt #bringiton #stepup  #vipearlyaccess #20minuteworkouts #cleaneating #flexiblenutrition
#workoutmotivation #leggings #legworkout #bootyworkout #workoutroutine #loveandlight #bethebestversionofyou #livewithpassion #shauntfitness
It’s HEREEEEE 🙌🏻 I’ve been raving on and on about this new program for the last week and maybe being a little excessive 😂 But seriously guys I’m SO EXCITED!!! Lately I’ve been struggling to get through anything longer than 30 minutes & still survive life - so when I heard there was going to be an opportunity to do T W E N T Y minute workouts.....?! SOLD. And maybe you’re thinking - A STEP🙄🙄🙄 - but before you judge (like I did😂) - tune in on Tuesday for a quick little preview workout of what this program is going to look like. If you’re feeling motivated | inspired | interested you can try it for freeee alongside me.⠀ ⠀ P.S. full program kicks of in January, if you’re ready to get your 🍑 in gear, the door to join in is always open! . . . . . #shaunt  #bringiton  #stepup  #vipearlyaccess  #20minuteworkouts  #cleaneating  #flexiblenutrition  #workoutmotivation  #leggings  #legworkout  #bootyworkout  #workoutroutine  #loveandlight  #bethebestversionofyou  #livewithpassion  #shauntfitness 
Great running into fellow MacrosMissionarys today at the gym💪
Great running into fellow MacrosMissionarys today at the gym💪
Weekend to-do’s: ⁣⁣
⁣⁣
• relax, ⁣⁣
• enjoy, ⁣⁣
• & don’t forget to eat your greens! ⁣⁣
⁣⁣
Featured: kale side salad made w/ homemade Greek yogurt/garlic/parm dressing, toasted chickpeas, tomato, slivers of red onion, & more parm. 👌🏽⁣
⁣
#happyweekend #savorit #kaleforever #nutritionwithnik
Weekend to-do’s: ⁣⁣ ⁣⁣ • relax, ⁣⁣ • enjoy, ⁣⁣ • & don’t forget to eat your greens! ⁣⁣ ⁣⁣ Featured: kale side salad made w/ homemade Greek yogurt/garlic/parm dressing, toasted chickpeas, tomato, slivers of red onion, & more parm. 👌🏽⁣ ⁣ #happyweekend  #savorit  #kaleforever  #nutritionwithnik 
Best dinner ever last night!!! 🤗 All meal plan approved and made by yours truly and @a.o.day 
Scampi over cauliflower rice with sauteed asparagus, shrooms, and tomatoes. So delish!!! .
.
#flexiblenutrition #eatyourveggies  #findyourtribe #lovewhatyoudo #iteachthethings #dogmom #teacherlife #californiahiker #engagedAF #mountaingirl #lakelife #csectionmomof2 #believeinyou #tatooedmom #bestrong #imawarrior #positivevibes #onlineworkouts #girlswholift #balance #flexiblemealplan #shortfitgirls #findyourstrong #chooseyourwhy #weightlosstransformation #healthyandhappy #loveroffun #fitgirlsUK #fitgirlsCanada
Best dinner ever last night!!! 🤗 All meal plan approved and made by yours truly and @a.o.day Scampi over cauliflower rice with sauteed asparagus, shrooms, and tomatoes. So delish!!! . . #flexiblenutrition  #eatyourveggies  #findyourtribe  #lovewhatyoudo  #iteachthethings  #dogmom  #teacherlife  #californiahiker  #engagedAF  #mountaingirl  #lakelife  #csectionmomof2  #believeinyou  #tatooedmom  #bestrong  #imawarrior  #positivevibes  #onlineworkouts  #girlswholift  #balance  #flexiblemealplan  #shortfitgirls  #findyourstrong  #chooseyourwhy  #weightlosstransformation  #healthyandhappy  #loveroffun  #fitgirlsUK  #fitgirlsCanada