I gained 5 pounds this week and I don’t care 🤷🏼♀️
Monday morning I stepped on the scale and weighed 120lbs flat. Yesterday I weighed in at 125.4lbs. That’s about 5.5lbs up in one week. 😅
What happened? Two big factors:
✖️ I was on my cycle, where I usually hold about 2-3lbs of water weight.
✖️ Saturday was our wedding anniversary, where I only tracked half the day. The other half was full of wedding cake, diet coke and lots of sushi.
Did I gain 5lbs of fat from one day loosely tracked and being on my period last week? OF COURSE NOT! 🙅🏼♀️ If I wasn’t being consistent with stepping on the scale and just took this info at face value, it would look like I seriously blew it though.
How do I know that 5lbs wasn’t fat?
Easy. I weigh in every morning, fasted, after going to the bathroom, undressed (control your controllables) and track it. That way when there’s an odd day out, I’m so in tune with my body from being consistent, it’s easy to identify what the heck happened.
Like being on my period 🤢 I know I hold water weight that week, from consistently tracking and looking at trends for my body, over time.
Like eating sushi 🍣 I know my body doesn’t digest rice well and I feel bloated forever after having it.
Like carbonation🥤I only drink soda maybe once a week these days! Carbonation is little air bubbles that you drink, so it’s normal to feel more bloated after having 3 diet cokes with dinner like I did.
What did I do when I saw my weight climb this week? STUCK TO THE PLAN 💃🏼 It definitely messed with my head this past week, but the worst thing I could’ve done is lost it over water weight.
And guess what happened? I stepped on the scale and I’m already back down 3lbs 🙃
The scale is just ONE tool to measure your progress and thank goodness it is!
Your “diet” is actually making you gain weight 🤷🏼♀️
Your “diet” is actually making you gain weight 🤷🏼♀️
It goes like this👇🏼
You were fully committed, totally adhered and lost a TON of weight because of it! You put in so much time and energy, and even sacrificed your social life. But you did it! Now you feel excited to buy new clothes and excited to look in the mirror every day because of your progress. 🙌🏼
But what happens when the diet is over? You start eating normally again, treating yourself to the morning donut, start going to happy hour with your friends again, you start LIVING YOUR LIFE again. 🍔
So the scale goes up. You gain the weight back. You feel like that was just a huge waste of time 🤦🏼♀️ So now you’re back where you started, but this time you’re even more frustrated than before.
So then you start this new, BETTER diet, so that you can really lose the weight this time.
Soon enough, that diet ends, and you go back to eating normally again, since you deprived yourself of all of your favorite foods. Then just like that, the scale goes back up again, and you’re now in a cycle of yo-yo dieting. Crap.
Girl if this is you, don’t stress out- this is EVERYONE! These “quick fixes” don’t give sustainable results. Why? Because they don’t teach you about how to balance. You don’t learn about building a lifestyle.
They’re designed to get the weight OFF, but what about after? What happens once you’ve lost the weight? You rebound because they didn’t teach you anything. 🤷🏼♀️
Instead of wasting your time bouncing back and forth from weight loss to weight gain on these fad diets, spend your time on building a healthy lifestyle that creates results without restriction 🦋
You only get ONE BODY! In my 1:1 coaching the focus is on education. Teaching you how to eat, how to train and how to LIVE while we work together, so after coaching you have a foundation of knowledge for a lifetime.
I choose food freedom and a sustainable lifestyle and I can help you choose that too 🤩 Link to apply for 1:1 coaching is in my bio or comment a 🌟 if you want me to reach out!
Motivation is like a cup of coffee, it doesn’t last. ☕️
Motivation is like a cup of coffee, it doesn’t last. ☕️
With talking to more and more women about WHY they haven’t achieved their goal, one common denominator keeps coming into play: lack of motivation.
We live in a world of on demand; fast food, movies, next day shipping. We LOVE instant gratification. I mean, who wouldn’t? 🙋🏼♀️
With weight loss, we have to step out of that “instant gratification” mindset. We have to fight for our transformation, every single day, for months or YEARS, sticking to the plan and trusting the process.
Motivation = Excitement
Most of us give up on our goals when the “newness” wears off. Doing something day in and day out for the long haul? TBH doesn’t sound that exciting. 🤷🏼♀️
When we’re on a journey to transform our body and our mind, that’s a LOT on the to do list. The physical changes are slow, almost unnoticeable week to week, and they only come as a result of hard work-regardless of motivation.
Will it be easy? Nope. Will it be worth it? Absolutely.
✖️You will NOT always be motivated.
✖️You will NOT always see changes.
✖️You will NOT always want to work hard.
BUT:
✔️You will NEVER regret the change.
✔️You will NEVER forget the process.
✔️You will be FOREVER transformed by the journey.
When it comes to your transformation you 110% get out what you put in, regardless of how motivated you are. This is one area in our life that we can’t rush to finish. Your transformation isn’t sold on amazon prime. 📦
If I had to restart my fitness journey, here’s what I would do:
If I had to restart my fitness journey, here’s what I would do:
✖️Prioritize sleep: when I first started my journey, saying I was stretched thin was an understatement. I was in class 30+ hours a week, working another 30+ hours a week, planning a wedding in a different city, aside from being a fiance and dog mom. Sleep is like nutrition for your brain. 💤 It balances out your hormones, helps control hunger and is an essential player in muscle repair and recovery.
✖️Progress not perfection: I used to spend so much energy on making sure everything was perfect. Perfect meal prep, perfect outfit, perfect products, perfect lifts, always getting stronger. I didn’t want to recognize my growth, because I was still unfinished. I didn’t want to celebrate a work in progress, I wanted to celebrate a finished product 🤦🏼♀️ I did a 180 in my life overnight and I was so caught up on looking like a competitor or fitspo that I didn’t even cheer for myself because I was still working on myself.
Give your all every single day. Clap for yourself. Repeat. 👏🏼
✖️Stop focusing on the scale: the sooner you can start looking at the scale as ONE WAY to track your progress and not THE ONLY WAY, the better. Your weight fluctuates from day to day. What really matters with your weigh ins, is the trend over time. Is it going down? Plateauing? Going up? Stop stressing about the number. Go hard every day and the numbers will correlate.
It starts out as a weight loss journey or a new years resolution, but it’s so much more than that. It’s a physical change but a mental transformation.
One of my favorite quotes of all time is: “I learned something from all those sets and reps when I didn’t think I could lift another ounce of weight. What I learned is that we are always stronger than we know.”
This journey has taught me so much more about myself and about life than any class or college experience ever did. I am hardworking. I am mentally tough. I face challenges head on.
Is my story perfect? Nope. Is it over? Double nope.
My journey has crafted me into the woman I am today and I am so freaking proud of who I am now because of it.
Eating out while dieting doesn’t have to stress you out ☕️
Eating out while dieting doesn’t have to stress you out ☕️
When we think of dieting our head usually goes straight toward meal prepped, chicken, rice, broccoli, and no social life 😅🥦
When I started my fitness journey, I used to get so upset when I felt like I had to choose between my goals or spending time with friends over dinner.
In my mind it was a lose-lose situation.
I could either not go, eat “healthy” and have major FOMO.
Or I could say “screw it” for the sake of hanging out with my friends.
This mindset had me missing out on a lot of fun, instead of finding my happy medium between going after my goals and spending quality time with the awesome people in my life.
But when I started tracking macros, everything changed.
It was a total mindset shift, where I didn’t have to choose between the two anymore.
I totally had food freedom and could easily still hit my goals regardless of where or what I was eating🤩
When tracking macros, you have daily values to hit for your protein, fat and carb macronutrients, and as long as you hit those numbers, you can eat ANYTHING🙌🏼
Seriously guys this completely changed my life. All I have to do when eating out is look at the nutrition facts and choose something that fits within my daily values. THAT’S IT🥳
I don't have to have fomo anymore because my friends aren’t going to a healthy restaurant.
Tracking macros has been the only “diet” I've ever stuck with because absolutely nothing is off limits and I don’t have to eat the same foods every day. I can have pizza, ice cream, donuts, chipotle, and STILL LOSE WEIGHT🤓🍩
If you’re wondering how I lost the weight in my transformation picture, this is how I did it.
If you want to start tracking macros and get serious about this time, reach out and lets make this happen. 😈🐆
12 things no one told me about weight loss:
12 things no one told me about weight loss:
✖️quick fixes don’t create a long term result
✖️not everyone will understand your commitment
✖️your body won’t look like you imagined it would
✖️doing abs every time you work out isn’t actually going to give you abs
✖️you can do everything right and still not loose a single pound
✖️losing weight doesn’t equal happiness
✖️weighing less doesn’t equal self love
✖️you’ll definitely have cravings
✖️everything you thought you knew about weight loss is unrealistic (especially if you’re comparing your goals to TV shows)
✖️you’ll start looking at your bathroom scale as a progress tracker and not your arch nemesis
✖️weight loss isn’t a straight line
✖️all of your wildest physique dreams are absolutely possible with hard work and patience
If you’re on this weight loss ride, have been, still are, going to be or will be again, you know that it’s not easy.
But have you ever heard anyone say that they regret their transformation? Or do you hear them say that they regret not doing it sooner?
If you’re on your own journey right now just know that you are KILLING it sister ✨ Remember that choosing yourself and working on your goals every day MATTERS. Changing your life is TOUGH but it is 110% worth it.
YOU WILL GET THERE. KEEP GOING.
YOU GOT THIS GIRL 💃🏼 go level up today my friends 🤘🏼 (also yes my gym has a trash bag corner because they were doing construction ok 😂)
5 things you probably don’t know about me👱🏼♀️
5 things you probably don’t know about me👱🏼♀️
1. I’m super into personality tests and have taken every major player out there. I’m a type 7, ESFP, green and definitely resonate with what they say. I love learning more about myself and why I’m that way, seriously so cool.
2. My love language is acts of service. It makes my heart so happy to have help around the house, someone to do chores with and to run errands. 🤤 Literally can’t be beat. 3. I LOVE motivational speaking. Books, podcasts, speeches, songs, anything. It makes me feel like I’m getting a pregame huddle in from a football team I’ve never played on. So if you have recommendations I would love to hear em🤓
4. I don’t watch a lot of TV but my favorite shows are definitely Catfish, Live PD, SWAT and The Good Doctor. (the GOAT’s of course being the Office and Friends obviously ) Honestly pretty much anything Lance watches, I end up watching since I really don’t watch shows without him. And by default they end up being my favorite 🤷🏼♀️
5. Guilty pleasures: Tik Tok, singing disney music, yogurt covered raisins, pinterest, 2000’s emo music and sweet tea mio🍹
I could’ve kept going but I think 5 is a good place to pause for the day 🥳
If we have any of these in common lmk 🙂 have a happy Monday y’all! 💗
Does making your bed every day help you lose weight? 🧐
Yes. And no. Let me explain.
Making your bed is a simple task. Mundane at best. But every morning, you wake up and make your bed. You make the choice.
You establish a routine.
You make your bed on days you don’t want to. You make your bed when you’re tired. The first thing you do every day, no matter what—is make your bed.
Within your first few minutes of rising, everyday, you win.
It’s more than the bed itself, it’s the discipline. The routine. It’s about teaching yourself to be accountable.
It’s about winning your day.
That small task of making your bed creates a domino effect. You get the dishes done, you return that package, you pay that bill, etc.
You win.
Translate that same mindset, that “win the day” mindset to fitness goals.
You wake up: you’re tired. You’re faced with the choice to get up and get your workout in or to sleep for 30 more minutes. But you get up, get dressed, head out to the gym. You win.
On days you’re busy: you could either grab Popeye’s for lunch or you could throw your meal prep in your bag before you leave. But you’ve already got your workout in for the day, so this one’s easier. You pack your lunch and head out the door. Your second win.
By the time afternoon rolls around, you’ve already won SO MUCH of your day, that when your dinner plans roll around and you’re faced with the choice to stick with the plan or blow it, it’s no question here. You’ve already made so much progress today. You win again.
So will making your bed every day actually help with your weight loss? No.
Will making simple choices every day create a domino effect into the rest of your life? Absolutely.
To win or lose is 100% your choice.
What’s it going to be?
What’s up?...more like what’s SUPP😉💊
When I was first starting out on my fitness journey, I was completely overwhelmed when it came to supplements. Which ones do I use? What do they all do? What happens if I don’t use them? Which ones are worth my money? I seriously was clueless and relied a lot on family, friends, websites and reviews to point me in the right direction.
So here’s what I think of some of the most popular supplements out there right now, in hopes to give you a little more direction than I had starting out. 💃🏼
Ok, let’s break it down down now 👇🏼
PRE WORKOUT: primarily based from caffeine but aids in energy, focus, pump and this one specifically doesn’t make me tingle which I love. If you’re working out early morning/late nights and need a little extra kick to get your lift on, this is one to consider adding to your stack.
BCAAS: stands for branch chain amino acids and are essential in muscle recovery, endurance and hydration. If you’re just starting out in your supplement stack, this isn’t one I would rush to get. Reason being, it’s not an essential supplement if you’re eating a high protein diet. Our bodies can’t make the BCAAs it needs for recovery on its own, so it is important to source them from somewhere which is why a high protein diet and training go hand in hand.
HIGH VOLUME: If you’re someone who limits caffeine or just doesn’t want to have a caffeinated pre-workout, this is the product for you. I’ve never tried another product like this one and it’s one of my holy grails 🙌🏼 this is able to be stacked with a caffeinated pwo and also adds serious pump 🤤
CREATINE: if you’re reading this, you can benefit from using creatine. This helps your muscles recover quickly during exercise, improves performance, reduces fatigue, improve brain function. speeds up muscle growth and seriously SO MUCH MORE 🙌🏼
Hope you guys learned a little bit more about some of my favorites today and hopefully gave you some clarity here 🤓
Do you have a product that is your absolute holy grail?! If yes I would LOVE to know what it is, I’m always game for trying new products!💙
GET-TO'S ONLY!
In the past few weeks I’ve completely done a 180 with my mindset.
Two words completely changed my thought process and put me in an entirely different headspace.
Those two words are: GET TO.
Simple enough, right?
I always have thought of myself as a positive thinker, optimist and glass half full type. But this word choice swap made me seriously level up my mentality.
I found myself becoming increasingly negative and overwhelmed by all of the things “I HAD TO DO”.
Like I HAD TO go to the store, I HAD to go get gas, I HAD TO do dishes, I HAD to go lift, I NEEDED to go do cardio—you get the picture.
But SERIOUSLY? How dare I take all of my blessings for granted like that. I am actually rolling my eyes at myself.
After hearing my girl @annie_fitlifefitmemention her “get to’s” on her story my mind was seriously blown and I immediately made the switch right then and there.
I no longer HAD TO go to the gym: I GOT TO chase my fitness goals.
I didn’t HAVE TO go to the store, I WAS ABLE to go get groceries and fill my home with healthy food.
I didn’t NEED TO do dishes, I COULD wash my dishes because I was ABLE to make myself a home cooked meal and afterwards had a full belly.
See what I’m getting at here?
So next time you think about complaining about your commute to work, your early wake up call, lifting in a jam packed gym with the 5 o’clock rush, I challenge you to change your mindset.
It takes no more effort to say “get to” vs “have to” but that tiny little wording switch will cause a chain reaction of positive thinking throughout your day.
Don’t believe me? Try it.
Positivity is a choice. Thankfulness is a choice. Mental growth is a choice.
What do you get to do today? ☁️ I get to lift legs, I get to encourage and bond with my #7daychug girls and I get to clean my cute little home. 🏡
Go level yourself up today and have an AMAZING Monday doing whatever you are able to do ☀️