You do yourself an injustice when you make excuses for not taking care of yourself or when you blame others. No one else can make healthy changes for you but you and you can’t depend on someone else for your journey. It’s YOUR journey. You wait for no one, you depend on no one and you choose what works for you. Also, don’t hate on others for their journey. It’s THEIR journey and they’ve chosen to work hard. Be proud of them and support them. Otherwise you’ll develop a toxic aura which will further hinder your own self care.
It’s time to accept things as they are.
Wishing and looking back on past events will only make things worse. IT IS WHAT IT IS, and nothing can change that.
Focus on what can be changed. Utilize what you have.
Perception is everything.
OK people, I’m going to share a
#TransformTuesday post on Saturday. As of today, with this incredible nutrition program I’m on, I’m officially 20 pounds down! I’m a large person, so 20 pounds isn’t a massive a amount to lose for me, but is slow and steady progress. It’s been spread out over 7 weeks, I have not deprived myself, I’m eating yummy, balanced foods, and most importantly it’s working on the mental and emotional battles at the same time. I can’t tell you how much I appreciate this new program and how I want everyone to benefit like I am. If you’re out there struggling or just want to get strong or make some small changes, DM me, let’s talk, I want to help you find the right nutrition and fitness program for YOU so you can gain overall mind, body and spirit healing and growth. Let’s chat!!
Sending lots of ❤️❤️❤️❤️
April 2017 I weighed a massive 166.1kg. I took control of what was overtaking my life, my mind and my happiness. I had a sleeve gastrectomy. I had made excuses for years. I had tried diets and exercise programs but to no avail I just kept increasing. I attended counseling and life coaches but always ended up back in my shell of obesity. Finally I decided that ‘too extreme’ was worth a try. I made this insta to share my story and what I am learning every day. I hope it helps you. Watching other people inspired me to stop saying I was strong enough to solve the problem on my own. That was just another lie. The problem wasn’t just the size of my tummy. As I share my tale you’ll discover how I unraveled in layers just like an onion. I had to uncover the cancer that was eating away at my body, mind & spirit. I’m still learning. My Dad calls me LoveLace. He gives us all crazy names. Behind the name is a girl who was hidden away in her own custom built cave. But today she’s free, and it’s not over yet. Watch as LoveLace peels back the layers and invites you to discover freedom too. #bariatricsurgery#weightlosstransformation#weightloss#nodiets#nofeesever#human#losthalfofme
The bad weather finally let up enough to go outside so .......... that's what I did. I was able to complete 5.09 feel good miles and it felt just wonderful. The bad weather may or may not be going in and out this month but I'm determined to #Get80inNovember .
66.01 - 5.09 = 60.92. Erased a little but I'm coming for the rest.
Shoutout to an amazing client i just met with who is down 5.5 lbs & 12.7 inches overall in 2 weeks😁👏🏻 doing my one on one coaching plan. .
With my one on one Nutrition coaching( premium plan), you get personalized macros and calories figured based on body type, how active you are and goals. .
And then i build you a meal plan each week based off your macros and calories. And then teach you how to track on your own. We measure and do body fat assessments each week and discuss goals and what you need help with. All the meals I give people are normal foods( probably a lot of what you have already). Just like this delicious BBQ chicken pizza. These are easy meals, busy lifestyle friendly. .
My goal is for my clients to not need me forever, which is why i want to teach them how to make this a lifestyle, not just another crash diet to mess up their metabolism and be worse off than when they started! .
If you have no idea where you should even be( macros(carbs, fats & protein) and calories), i can help. I’ve been there too. Working out like crazy, eating very little calories, no clue where my carbs or protein should be and not getting the results I wanted! I promise you don’t have to starve yourself to get results😉🎉. .
My warm up used to be some cardio to burn an extra 100 calories. A mile jog or sitting on a bike. •
Glad those days are over....
Who would of thought crawling, jumping and throwing a ball would make me so happy 🙌🏻🎉🤙🏼
Grateful for growth, learning it’s not about burning calories, it’s about loving the process, and always obsessed with this beautiful basement that brings me so much joy 💆🏻♀️🔮
I always read of the benefits to meal prepping, from time saving during the week, to money saving and more. It also seems that it can get overwhelming. 😖 But I decided I still wanted to give it a try but would start with baby steps. And I found an option that I can handle and could actually make into a habit. All I did was double a recipe I was already making for dinner and when I put the left overs away I put them in individual servings. Next day for lunch it’s a quick reheat add a little lettuce, and lunch is ready!😃 Still have a long way to go to be actually “meal prepping” but this has been a good first step and one I can definitely keep up with #BabySteps#MealPrepForBeginners#HealthyLiving#NoDiets#EatRight#ParadiseHappy
🙋🏽♀️ IT'S TIME!
It's time to get rid of the clothes that do not fit your body as it is today.
Throw out those undies that squeeze you in the wrong places (maybe get some new ones first 🙃)
Donate or sell the items that do not fit you comfortably.
Give yourself permission to purchase new pieces that fit you now.
Wearing clothes that make us feel uncomfortable or keeping things in our closet that are not our size reinforces the idea that we are not OK as we are. (And guess what, you are worthy, lovable & awesome just as you are RIGHT NOW.)
Remember, clothes are meant to fit YOU, not the other way around.
👀I just tossed some undies that were too small & it felt so good! Who’s with me?!
Almuerzo de último minuto! Tenia unas pre-pizzetas integrales congeladas, mezcle tomate con perejil (que también tenía congelado) y le agregué queso.
Rico. Sano. Fácil. Rápido.
Last minute lunch! I had a few frozen whole wheat pizzas, added tomato, parsley and cheese.
Yummy. Healthy. Easy. Quick.
Anyone else feel like it was it was one hell of a work week? 😓
I don’t think I’ve ever been more grateful for a weekend off 🙌🏼
It was just a stretch of shifts where looking forward to what I was eating next was the only thing getting me through 😅
And thankfully, it did not disappoint *self-five*
- snacks: banana chocolate chip protein muffins + fruit
- lunch: @laura.radicalroots “any season” stew
- dinner: roasted broccolini + spaghetti squash + mushrooms topped with parmesan 🤤
Here’s to a day off recovering and a weekend enjoying being present ✨
When you’re running a marathon don’t worry about what sprinters are doing- @garyvee
I’ll admit it, when I started coaching I was naive. I was the typical person who was hoping for quick success & I thought I’d be able to quit my job & coach full time at home with my baby boy in 6 months 🙄🤦🏻♀️😂
While there are those crazy unicorns out there that have made that happen, I have learned that this business takes patience just like any other business out there.
It takes heart, Passion & the willingness to work for it. I’ve learned that success comes in other ways besides money. Friendship, happiness, fulfillment, the feeling you get when a random mama on IG pops into your inbox & says thank you for inspiring me ✨
Coaching lights my fire 🔥💗 & I want others to feel it too. I’m in this for the long run & am enjoying it all along the way.
I’ll be hosting a sneak peek & talk about what it is I do, how I’m able to do this while working a 9-5, what my goals are for 2019 & how you can get started with me.
Drop your favorite food emoji below or DM me your email & I’ll get you the info for the group 🥑🍔🍌🍣💚
Nutrition is never a one-size-fits all approach. However, following dietary guideline information based on strong nutrition evidence is a great place to start on the journey to eating healthier foods.
The Dietary Guidelines for Americans can be found at health.gov/dietaryguidelines/2015/guidelines. This document will identify key elements of healthy eating patterns, shifts one may need to make to switch to these patterns, and the role that each of us take in this shift. Take your time going through this information as this is an invaluable resource. If need be, consult a Registered Dietician for more information and interpretation.
Building healthy habits will ensure that you are getting your proper nutrition and fueling your exercise correctly every day. Ask yourself: how many fruits and vegetables have I had today? Does this amount meet the dietary guidelines? Try this for other recommendations or goals that you may have. If you find you do not meet them, take a look at why. Are you short for time? Do you have other choices in your environment that are more appealing? Find what you can change to make this habit easier to create and stick to.
Lastly, tips and tricks are your friend when it comes to nutrition. Easy ways to sort through food labels, prep healthy foods, substitute unhealthy foods for better options, and quick recipes that will make you love healthy eating can get you started in the right direction. However, beware of where you are sourcing this information from - not everyone bases their information on evidence. Eatright.org/food does, and is a trusted resource.
It’s another beauty CLEANSE DAY✨✨
Been becoming more & more obedient in listening to my body in order to HEAR what it needs. Heading into these holidays one step ahead. 💨
Who’s giving their insides a good scrubbing 🧽 🚿??
Maybe your like, “DANG I need this”! #CleanseBuddies#HolidayPrep
If I don't respond to your texts/emails/DMs today with lightning speed, as I am wont to do, it's because I am seeing like, 20 employees at my FAVORITE corporate wellness client rapid fire today all in a row, many hours straight.
These little consults "on the fly" as we call them are real neat because:
1) Employees feel like they are receiving individualized, compassionate, personal nutrition care -- BECAUSE THEY ARE!
2) It's down and dirty and quick because a regular session is 60-90 minutes! Our Essence #WellnessWonders is ripe and ready to invade YOUR office.
DM us with your email; we'll send our deck on over (because we have a deck! Professional AF!) 🦋 #EssenceNutrition#EatLikeMonica#madsfacetho
Happy Friday! Two things you need to remember today, if you’re hungry...eat! If you’re full...stop eating! Small but powerful and surprisingly very hard to do. Let your body tell you when to eat and when to stop. #intuitiveeating
The true key to getting in shape, maintaining a healthy lifestyle, and allowing the journey is your mindset.
Call me crazy, but I used to view exercise as something I had to do in order to stay in shape. I would spend hours in the gym. It was something I would get mad at myself if I didn’t. I would exercise to burn what I ate, or in order to feel “less guilty”, and I would work out harder if I felt I had eaten “good” that day, and if I had eaten something I “shouldn’t of” I would almost be discouraged from even going to the gym. I think a lot of women go through this, but don’t always talk about it. Let’s talk. Let’s get our minds to know we deserve to feel good everyday, not because of the way we look on the outside, but for what we want to feel on the inside.
Fast forward, I am so grateful to be out of that place in my mind.
Today- I work out because I am grateful that my body can move. I workout because I know it does help me stay in shape, but more importantly I love feeling strong. I workout because my mind is so much more clear during the day and my body is way more relaxed. I workout for health. This mindset doesn’t even allow me to feel a hesitation to go exercise. In fact it ignites me. Workout because you LOVE yourself ❤️❤️❤️ You deserve to feel great from the inside out 💕
Holiday survival tip: create a self-soothing kit. This can be a virtual collection on your phone, or a physical kit in real life. Screen shot quotes (like this one), photos that make you smile, encouraging words from a friend, etc. If you are creating a non-virtual kit, include a scent that relaxes you (candle or lotion), delicious tea or cocoa, or something cozy to wear. 🖤🧣🍫
What would you add to your self-soothing collection?
Confidence looks good on you!
There’s no other person like you in this world so why shouldn’t you be proud and confident in who you are?!
If someone finds something about you annoying, it’s actually just a representation of what they don’t like about themselves.
So girl (or boy), don’t worry about what other people think and just do your thing!
You are absolutely amazing and I am so happy that we are friends! 💖
PS enjoy the beautiful snow ❄️😍
📲 1-on-1 coaching now available
🎥 YouTube - Mani Fitness
🌀 FB Group - Mani Fitness Family
I strive to help you get fit while loving yourself and your balanced lifestyle 💖
BREAKY FOR DINNER ❤️✨
(And yes I know my toast is ridiculously burnt. That’s how I like it; come fight me about it...)
Eggs, toast, veggie sausage, and potatoes (recipe link in bio). Who doesn’t love breaky?? And who, especially, doesn’t love it for dinner???
✨ Faith & Fitness Friday ✨
Being HEALTHY has been my ONE & ONLY goal. WHY isn’t it yours?
We are so caught up on “Physical Appearance” and how OTHERS view us that you loose sight of how YOU view yourself.
I remember the wellness checkup I had that made me GET UP and CHANGE ME. Being diagnosed with being borderline Diabetic (insulin dependent) scared the SHIT out of me!! 💕
Once you’re on INSULIN there is NO RETURNING!! 🙅🏾♀️ That means your pancreas (look it up) is not making enough of its own insulin to combat all of the SUGAR I was eating + Drinking!! 💕
Not only was my poor eating habits effecting my pancreas, but the most important MUSCLE in my body; my HEART!! 💕
If I didn’t change my mindset and ate more foods that benefit my HEALTH, my high cholesterol would’ve eventually CLOG my arteries restricting blood from flowing through my body. That is medical terms for “IF YOU KEEP THIS SAME ENERGY, At the young age of 25, you will have CONGESTIVE HEART FAILURE!!! 😱🤯
Having HIGH BLOOD PRESSURE isn’t something I see y’all are EXCITED to share or post about but you continue with the same habits that WILL KILL you. 💕
I thank God everyday for his continued Grace and Mercy because every day I am blessed to see is a chance to be a MUCH BETTER ME! 💕
I encourage you to substitute 4-5 of your sugary beverages for water 💦 Today and Eat Vegetables with EVERY MEAL! 🙃
Back when I was coaching I could have a great class, practice, performance or competition. I would be feeling good about how my athletes performed and many of those times there would be a parent or athlete who was unhappy. I would always let that negativity cancel out my own joy. I always felt I could never enjoy a moment for long, because someone would come in and rain on my parade.
Looking back now, I’m so frustrated with myself for letting other peoples opinions have power over me. I think I’ve always had a pretty positive outlook on things. But, one negative comment and I would let it ruin the moment for me, instead of focusing on the good that had happened. •
I am far from perfect. I always welcome any criticism. I know that it has pushed me and made me work harder. I am forever grateful for those comments and concerns, no matter what the intention of the situation.
But, other people’s opinions are none of your business!!
Especially if you are wanting to do things in your life and what is holding you back is what others will think about you!! Stop giving away your power to things that don’t matter. You got this!!✌🏻❤️👊🏻
🦋The past year and half my posts have been predominately about body image, no diets please, and ideas and terms of diet culture. .
🦋It’s been so fun for me because whenever I put out a post I usually read up on the subject which helps me define what I’m feeling. .
🦋Last night, I can home extra hungry from a long day out on the streets, shopping and enjoying (also freezing!❄️ ⛄️)! 🦋 I ate more than I would of if I had a proper lunch and was home earlier. But that wasn’t the case. .
🦋Thoughts ran through my head.. Sari you are eating so much! That’s not the healthiest choice! Eat this not that! Rules in my head started to pile up. Can anyone relate????
🦋I then remembered why I decided to drop out of Diet Culture rules, predominantly because of the failure feeling by trying to adhere to the confusing and mixed message rule book.
🦋A full sense of body kindness and self compassion came over me. Instead, I said, “Sari, you are hungry. So glad you are eating until you are full! How blessed you are to have delicious food available!”
🦋Diet culture keeps a tight hold on the way we think about our bodies and hunger cues. It’s ingrained so deeply that I often need to dismiss my own internal dialogue of diet rules.
Diet Culture- gotta go! 👋🏻 #changeyourthoughts#positivevibes#bodypositive#antidietculture#antidiet#nodiets#positivebodyimage#itsjustfood#bodypeace#bodykindess#intuitiveeating#intensati
Are you ready to do Christmas differently this year?
I'm about to make a bold promise.
You won't gain 6 lbs over the holidays. You'll enjoy everything this time of year offers, without being average. It's the average person that will gain the weight and start next year with some extra baggage to shed.
You're not average!
Instead of the all-or-nothing dieting approach, I use a sustainable, practice-based approach to build healthy habits into your life, one day at a time.
The result? You’ll lose the weight (and inches) you haven’t been able to shed for years. You’ll have more energy than ever before. And you’ll build physical strength and find new confidence in your body. ➡️ You want to get healthier, fitter, and stronger — and stay that way for the rest of your life ➡️ You’re tired of “quick fix” programs and are willing to dedicate 12 months to getting in shape the sustainable way ➡️ You want an expert to hold you accountable and keep you consistent coached through the program
I live and breathe this stuff everyday, and have dedicated my professional life to helping people like you become fitter, stronger, and healthier than ever.
Whatever obstacles arise, I’ll help you overcome them by modifying your program or offering new solutions. In the end, know that I’m here to support you every step of the way, no matter what life throws at you.
You have enough to worry about already. Leave the nutrition and workout details to me while you breathe easy.
#christmas6lbs#christmas holidays #notaverage#healthyhabits#energy#confidence#strength#fit#expert#accountable#consistent#obstacles#breatheeasy#coach#personaltrainer#procoach#nodiets
A number of months ago a beautiful soul walked through our doors and in our first session said these words. Since then I am so proud of the way she has mobilised her support team, stepped into a place of discomfort and owned her recovery. Recovery is possible for people of all ages and at all stages of their illness.
Question: What do these 3 things have in common?
Answer: They are all between 80 and 90 calories.
Last week I gave a short little talk on how to eat and why we eat. I want this image to serve as a reminder that food is more than calories, so much more! The things we eat either nourish our bodies and add to our vitality or weaken and take away.
Eat a Reese’s every once in a while, if you love them. There’s no shame in that! But try to eat more things God made than man made!👍🏻❤️
Food is NOT just for fuel. There is a reason you were given tastes buds😋. There is a reason the reward center in your brain lights up when you eat foods you enjoy (just as it does when you to listen music you like or get a kiss from your little one). .
Eating for the pure purpose of pleasure is not a bad thing! We are wired to enjoy food. You don't need to feel guilty about that🚫. .
Viewing food as black and white, "good" vs "bad" means we miss out on so much of the little pleasures of life! .
So if you are wondering what the nutritional value of chocolate is🍫... well, its not always about nutritional content, sometimes its about the overall quality of your life! Being able to enjoy chocolate without stress or guilt is quite a healthy way to live🙌💃
If you suffer from food guilt - get my free ➡️➡️Guilt-Free Holiday Eating Workbook to learn how to approach your meals/snacks with a healthy mindset, so you can enjoy your food in a way that leaves your body feeling good with zero guilt. .
P.S. If you are thinking "but energy bars give me pleasure, too!" - that's great! You don't *have* to choose chocolate. But whatever you do choose to eat - it should be enjoyable, satisfying, and without guilt 🙏🏻
Anyone else’s husband randomly buy them fitness clothes and know exactly what you’d buy for yourself? My love got me this @adidas sweater and it was one I actually almost bought myself! #spoiled#matchymatchy#couplegoals