One of the excuses i use to give myself (and sometimes still do) is i just don’t have enough time. enough time to workout or enough time to eat healthy.... it use to all take up so much of my life. at one point i spent close to 4 hours throughout the day working out in some way! then the other hours were focused around counting calories and cooking specific meals for optimal calorie/fat/carb ratios.... it seriously took all my energy. then i still has to be mom and wife and take care of life! no wonder i gained my weight back when i couldn’t keep that schedule up!
now.... it’s seriously sweat at home in 10 - 30 minute workouts! follow a super simple meal plan and trust the process.
that’s how easy it is now! the key is that i have to trust the process! the accountability i have with challengers and my own success partners is what helps keep my trust in place!
i have a new group starting up - sweaty in 10, starting on october 30th! basic quick workouts, easy to follow meal plan, and even a jumpstart to weight loss push to get away from al that halloween candy!
you in? only 5 spots. i want to work closely with each person to guarantee their success!
Love a good monday🙌🏻... yeah you don’t need a monday to start fresh, but d**n when it’s here and you actually do 😍👏🏻⚡️. started my very first program i tackled 3.5 years ago at 50lbs over weight & 5 months pp that made me fall in love with fitness at a time i didn’t even love myself (( idk how i did it😅 #determination )) and man it feels good to sweat it out like this again!! i mean 25 mins a day, 5 days a week... yeah i got time for that!👊🏻🙋🏻 day 1, week 1 ☑️ happy monday friends!☕️
I know i told you not to weigh in regularly. but you couldn’t help yourself. and now you are wondering why that number on the scale seems to be stuck.
so there are many reasons for this, so don’t get discouraged! if you follow my instructions, you will lose weight and get healthier and stronger in the process.
so first, are you following the exercise and nutrition recommendations? are you journaling your food, water, sleep? are you measuring your servings so that you are accurately hitting nutrition intake?
if so, there may be another reason. trust the process. keep working with focus.
1) you could be increasing muscle at the same time as you lose fat.
2)are you eating the amount of protein recommended? protein is the single most important nutrient for losing weight.
3) are you hitting your target heart rate during your exercise sessions for the majority of the workout?
4) are you lifting weights? beachbody on demand has p90x and body beast, plus 21day fox extreme that incorporates weight training. one of the most important things you can do when losing weight is to do some form of resistance training, like lifting weights.
if you are frustrated, reach out to me and let’s chat. we can figure out your sticking point and make adjustments.
Don’t even try to tell me that exercise isn’t good for our mental health. cause i’m living freaking proof of that!! in 10 minutes i went from feeling worthless and not having any belief in my ability to coach myself or anyone else - to feeling like i champion in the ring of life!! i am challenged every day with my mental health and having belief in myself. i am fearful of the unknown, and have guilt over the past (even when it’s out of my control). but, i know when i can focus on my own journey that i can really begin to focus on becoming relentless in my pursuit to release those fears and guilt and push forward.
do you struggle with belief in yourself? do you struggle with yo-yo diets and fad diets?
do you workout when you get a new pair of running shoes or a cute pair of workout pants?
do you love food and can’t seem to find a balance?
post below which area you’re struggling with!
let’s chat, cause i’ve got a lot of experience with all of those!! 🤷🏻♀️ i want to find some friends who want to change their habits and do it for themselves and make it a lifestyle, not just a quick fix!
let’s go, no more excuses - let’s kick these bad habits to the curb!
What it looks like these days when this #goodgirlgoesbad !! i could feel shame about it, but i'm not going to do that. it's better than taking a drink or drugs. a few days ago i suspected a b.u.d.d. but the time line was off, then i took my fasting time out of my sobriety date and boom there it was. the 4-6 week #budd the irritability , the anxiety, restlessness, sleeplessness, anger, etc. apparently those are all signs of a first relapse. what i've learned is to take it s l o w and just get through it moment by moment until it passes. i'm almost there! but ..it's easier with chocolate 🍫 ☺️🙏🏼pray for me to stay strong 💪 #recovery#healing#sobriety#overeater#bingeeatingdisorderrecovery#aa#na#oa#endthestigma
Let's get real here.... there are 10 weeks left until we're at the start of a new year! 😅😱 you could decide to spend the next 10 weeks eating whatever you want, skipping workouts & putting on the dreaded "holiday 10" only to work on having to take it back off in january along with the other 10lbs you said you would lose in 2017 or you could decide to spend the next 10 weeks with me working on your fitness, committing to healthier choices & realizing that life isn't about diets & deprivation just in january... it's about making this your new healthy lifestyle 365 days a year.
let me break it down for you.... 👉 lose 1lbs/wk over 10wks: 10lbs lost
👉 lose 1.5lbs/wk over 10wks: 15lbs lost
👉 lose 2lbs/wk over 10wks: 20lbs lost
so are you ready to start now or in january?! the choice is yours, just let me know 👇below👇 so i can either get you the details to start in my next accountability group now or contact you as 2018 approaches!
p.s we start 11/1 👭🙋🏻
Ever done something you instantly regret?
that is what food addiction feels like. cravings gone out of control.
cannot stop thinking about that food you must have. eat and eat and eat and then feeling disgusted. 😔
i could make all kinds of excuses as to why i ate the mcdonalds. but i won’t. it was a choice. i caved into an old craving. i let the craving control me instead of me controlling the craving.
the worst part? it didn’t even taste all that good! 🙈
when you eat a mostly whole foods diet, your taste buds change and foods that once were so good become just so-so.
if you come here expecting perfection i’m not your girl. i’m still a work in progress. food addiction is a real thing, not just a “haha i like food too” kind of thing. relapses can happen. the key is to recognize it, make a plan and take action.
every day is a chance to make better choices. don’t keep beating yourself up over yesterday or last week or even the last decade. make a plan and take action. i’m right here with you, sister!
I threw my phone, cried, cursed, punched the couch and finally breathed for this meal. my #eatingdisorder wanted me to be immobilized by fatigue and avoidance. again. wanted me to order out and stay on the couch for 4 to 6 hours. again. it was a cycle. go to dominoes, order, delete it, check fridge and cupboard, sit on couch. repeat. i threw my phone across the room, twice. i didn't want to be idle and immobilized. i didn't want junk in my body. i cried and cursed because i was angry and ashamed choosing to eat a meal was such a struggle! because i was legitimately hungry and didn't have a taste for anything to eat in my apartment but wanted everything outside of it! why can't eating be normal instead of a big oreal? i didn't even completely understand what was happening ... deep breathes. in and out. my "magick apron." rice and vegan meat cook themselves. i've been abstinent for half a month. i'm not sure this post even makes sense. all i know is, i thank my higher power. that's the only way i made it. i'm going to read now. away from the couch.
I seriously love a good workout. i love how the endorphins kick in and i breath and my body releases and my mind lets go. it’s a huge mental plus for me.
but..... i haven’t been making it a priority each and every day. 🤦🏻♀️
so many reasons and excuses. but non really matter. at home workouts are amazing, they give great results, but just like anything - it only matters if you put the effort in.
i’ve been so overwhelmed with my daily schedule that even my 30 minute workouts were hard to manage in.
i kept hearing the same messages from my challengers who i’m helping along their journey. i’d give them advice and hope they followed through. and then i’d never listen to my own words!
so today i did! i did it. i pushed play again! not on my life changing program that i swear is my soulmate workout. not on anything new and amazing. but an oldie but a goodie!
tony horton, creator of p90x also has this amazing fast paced program called 10 minute trainer. so.... i looked at the program materials, pushed play on day 1, and drank my go juice.
sweaty, accomplished, and invigorated!
thank you tony!
without my accountability partners, these amazing women i check in with every day, i would have made another excuse and found a reason not to push play! so no more excuses! i’ve got 10 minutes!
wanna join me in getting fit for the holidays! i’ve got a new group starting on october 30th to bust the candy gut away!!!