Especially this one time where Lance and I were on a trip to Florida 🏝
This trip was especially exciting, because we were there for an interview which would potentially change our life 🥳
This meant it was time to celebrate in our favorite way; date night 👏🏼🥰😍
But when it came down to finding a restaurant in the middle of the Fort Lauderdale strip to have plain grilled chicken and veggies...it was almost impossible.
I vividly remember how guilty I felt that night 😞 Sitting on the bed with him, scrolling through Yelp for anywhere with a menu that had nutrition info listed.
But where we were staying 95% of the places were mom and pop beach town restaurants on the boardwalk, making our Airbnb smell like street food...and I love street food 🌯
At this point in my journey I was so determined to compete, that I gave myself no option but to be perfect every day, which was exhausting 😭
The way I saw it, it was either dinner with him or my goals--not both.
“Why couldn’t it be both?!?!?!” 🤬 “Being healthy isn’t supposed to be this hard, is it??!!!” 😭
It took over 2 hours for us to find somewhere to eat. Two. Hours. 🤯
The hanger, mixed with the stress, the exhaustion from traveling...sister, I gained a whole new level of respect for my man that day.
Maybe you’re stuck in the trap that perfection=happiness just like I was...let me save you some time friend.
If date night stresses you out too--I get it. But it doesn’t have to 🙌🏼
If I could give my past self some advice, it would be the same thing I would tell my 1:1 clients when they go through this 👇🏼
“You are a product of what you do most often. Just pick a restaurant, do your best, screw the rest, then get right back at it tomorrow.”
Your diet shouldn’t keep you from living your life. It should help you feel more confident to live your BEST life ❤️✨🌈 Drop a “✋🏼” down below if date night has ever stressed you out too 🙋🏼♀️
Macros making you feel like 🤬😤😅😳 ?
…..If they are--I get it.
The top 3 complaints I hear around tracking macros are:
😅 ”Macros? ...I don’t even know what that word means...”
😕 ”I tried to track in MyFitnessPal for a couple of days but I didn’t get it”
😭 ”I used an online generator to find my intake but I was so hungry I couldn’t stick with it”
(Notice how they’re all from women who aren’t tracking 😉 those of you who do track macros, sound off below with your feels on this approach!)
Let me give you the rundown on those top 3 concerns and put your mind at ease on the macros matter:
1️⃣ Macros is just the nickname for macronutrients, which boiled down means “nutrients our body needs in large quantities” AKA: carbs, fat and protein.
So anyone who says they track macros, that’s all that it means! Tracking the major players that we eat. Easy peasy!
Which most of the time is done in a virtual food diary since our iPhones are an extension of us 📲
2️⃣ If logging food is new territory for you, stop expecting it to CLICK in 48 hours.
LADIES 👏🏼 GIVE YOURSELF SOME GRACE WHEN LEARNING A NEW SKILL 📢
It doesn’t take away your Wonder Woman status if it takes a couple weeks for this to become second nature ❤️
3️⃣ No matter what strategy you use, if you’re not eating enough-- it’s going to blow massive chunks
Using an online calculator tells me that your heart is in the right place and that you do care what your intake is.
But the amount of crazy, low, not-even-enough-calories-to-feed-your-toddler protocols I’ve seen because of them...it’s next level 🤯
Every woman deserves to have a body they feel comfortable, confident and strong in, just like every woman deserves to diet without feeling like their stomach is eating itself for sustenance.
Macros still making you feel some type of way? 😤💔😪
DM me or comment down below saying “help!” and let’s talk about your protocols to give you the guidance you deserve to love your journey AND your destination ❤️
Here’s how I would explain reverse dieting to a 5 year old ⤵️
“You know how last weekend I put a ladder up to the roof to clean up the gutters?
If I was up that high in the air and then jumped off instead of climbing back down, that would hurt, right?
But if I went back down the way I came up, I would be kept safe, wouldn’t I?”
Same principle applies with dieting friends 👏🏼
👉🏼 Dieting without reversing is like climbing to the top of a ladder, then jumping off--and hoping you don’t get hurt when you hit the ground
For those of us that feel like they're a THOUSAND years old….there’s going to be carnage. Definitely. Or at least a bandaid or two 🤕
👉🏼 Choosing to not reverse diet is like knowing it’ll hurt when you hit the ground when you jump off the top rung, but doing it anyways. There’s nothing good that can come of it 🙅🏼♀️
Reverse dieting is like using the ladder to get your DIY booty back on the ground safely, so you can tackle your next project 🔨
Sure, the climbing back down the ladder takes an extra second, but if it means you can finish the job scot-free...why wouldn’t you do it? ❔
🔁 Reverse dieting AKA “the diet after the diet” and it's how you see that fitspo on the gram annihilate 2500 calories a day while she maintains sub 20% bodyfat.
Meanwhile, you feel like if you even LOOKED at that much food, you’d gain 15lbs 😔
After you spend weeks, months or even YEARS, working your butt off to shed that fat, do yourself a solid and implement a reverse phase into your journey 🔁
When done correctly or with the guidance of a coach, you can increase your metabolism and your daily calorie intake by HUNDREDS of calories, all while maintaining the same/very similar level of leanness you achieved through your cut 🥳
Some women even LOSE weight on a reverse diet 🤯 As IF you needed even more of a reason to implement this!
Want to eat a TON and stay lean without being in a deficit 24/7? REVERSING IS THE KEY 🔑
❔ Not sure if reverse dieting is right for you or have questions on this? DM me or drop a comment down below saying “question” and I’ll connect with you!
I probably shouldn’t be showing you this...but I’m doing it anyways.
If you’ve ever wondered how my clients on @livelitefitness get their results in the time frame they do, it’s because they’re not following MY program….they’re following THEIR OWN 😍🥳
If you’re wondering how you know my program will work for you--let me tell you what I bring to the table for my 1:1 ladies ⤵️
When onboarding my new 1:1 clients, they receive a New Client Questionnaire sheet in their welcome email *swipe to see* 👏🏼
Here they answer questions around health history, goals, down to what they NEED in their program to be successful 🙌🏼
Here’s a peek at what they’re asked ✨👇🏼
🏠 What is your daily life like?
🏋🏼♂️ What’s your experience level when it comes to lifting weights?
💪🏼 Do you have a gym membership, home gym or dumbbell and band set up you want to use?
🗓 How many sessions per week are you willing/able to train?
⏱ How many minutes per session are you willing/able to train?
👙 Are we working towards fat loss or muscle gain?
🙅🏼♀️ Do you have any injuries or limitations when it comes to training?
No two women on my team have the same protocols because no two women have the same needs ✨💫⭐️
My roster is made up of 100% working women and busy mama’s, so they don’t have time to waste on their journey by doing something that doesn’t easily fit within their schedule. 📲
Every woman comes to me at a different phase in their journey, so I cater to what each woman needs where they are & working my magic accordingly ❤️
📍I meet them where they are, listen to what they need and build a system beautifully custom for them.
Sounds dope, right? BECAUSE IT IS DOPE Y’ALL 🥳🥳🥳
My clients were fed up with trying to adhere to a program that just didn’t work for them. 🤷🏼♀️ Sound familiar?
👉🏼 If you’re fed up too, DM me “ME TOO!” and let’s get you the customization that you NEED to create the lifestyle you DESERVE 💞
🚨 Myth busting time…. 🧨
Eating healthy food doesn’t have ANYTHING to do with losing fat 🤯
There’s a nutrition professor in Kansas dubbed ‘Twinkie Guy’ who lost 27lbs in 10 weeks by only eating junk food. Doritios, Twinkies and Oreos included 🍪🍟🍩
You might be thinking--”how is it even possible for someone to lose weight while eating processed, fried, sugary food?” 🤬 or “everytime I reach for an Oreo or a Twinkie at the office, I gain 5lbs…” 😞
⚖️ Energy balance ⚖️
How many calories you eat 🍴 vs. how many calories you burn 🔥
⬆️ Consume > burn = gain weight
⬇️ Burn > consume = lose weight
Calorie deficit is KING 👑
Whole foods like fruits and veggies, are where our brain goes to when it’s time to shed a few pounds for summer, am I right? 🤪
But every food has calories, even if they’re colorful 🌈
When we’re eating whole foods or health on a plate, our tendency to pile it high and eat even more than we usually would, can reign supreme.
Nutrient dense foods are packed full of vitamins, minerals and all of the micronutrients our bodies need 🙌🏼
But that doesn’t mean fruits and veggies are truly 0 points like how Weight Watchers makes it seem 🤦🏼♀️
Every food can and SHOULD be incorporated into your diet! And with my 1:1 clients on team @livelitefitness I teach them how to do exactly this
They learn how to eat a balanced diet with 0 restriction, eating the foods they LOVE while also getting closer to their goal body one day at a time (and learn what to do after they achieve it!) ❤️🥳👏🏼👏🏼
Do you love the foods you eat, the way you look AND the way you feel? 🧐🤭🤔
If you didn’t answer a “HECK YES” shoot me a DM 💌
“What are you doing to take care of yourself?”
...and no, a shower doesn’t count 🧼🚿
👉🏼 If this sounds like you--I hear you. Because this sounds like 9/10 women that I coach, before working together.
⛽️ If your car is running on E you stop at the nearest gas station, right?
Because you know that if you don’t take the 5 minute stop to fill up--your whole day will be hijacked by roadside assistance, sending the 🆘 signal to your S.O and most definitely being late to your meeting with your boss.
Nobody has time for this! Which is why getting gas is a priority. Those 5 minutes to fill up your tank change the outcome of your day 🙌🏼
Sister--you are the car 🚙
How long can you run on E without something bad happening? 😰
📝 My client roster consists of powerhouse women with a lot of responsibilities.
👨👩👧👧 Husbands, children, demanding work schedule, school--all of the above. None of them have time for a 2 hour self care routine every morning.
So you know what? …..They don’t. ✌🏼
We find a “5 minute fill up” in their day 🥳
For them to read 5 pages of their book, sit without their phone and breathe, stretch, maybe make a cup of coffee and enjoy it hot.
⏱ 5 minutes, doing something that gets them excited, make it a priority, repeat daily.
The idea of 120 minutes of self love is heavenly, but unless it’s realistic with their lives, it’s just that...an idea.
🧖🏼♀️ You don't have to find 2 hours for at home pedicures and face masks to take care of yourself.
5 minutes can change your whole day.
What are you doing to take care of YOU today? ❤️
...ready for me to rock your world? 🌏
Eating after 7pm DOES NOT MAKE YOU FAT.
Y’ALL our body has no idea what time it is, our mind does. 👏🏼 The only reason why we think eating after 7pm makes us have more junk in the trunk than we’d like is because somewhere, someone wrote that on a magazine cover many years ago and we accepted that as truth 🤦🏼♀️
👉🏼 To anyone who thinks that eating late-night makes you have more junk in the trunk, here’s my response: (for example’s sake, we’re going to call her Alex 👩🏻)
Alex wants to lose weight. She’s feeling extra squishy around her thighs and stomach and is beyond ready to feel like $1M again.
But here’s the catch: Alex works the night shift as a nurse. She usually wakes up at 4pm, works from 7am-7pm, then comes home to workout, eat, shower, and go to bed 💤
❔ If we’re running by the rule that “carbs after 7pm = fat gain”, should Alex just never eat carbs?
Should she stuff her face full of oatmeal, bread, veggies and fruit before her shift starts so she won’t gain extra fat? 🤔
Even though it’s pretty much 10am by her body’s cycle at that point, that’s what she HAS to do….right? By this rule it is 😒
Yall, I think that sounds incredibly stupid.
‼️ If the rule doesn’t apply to EVERYONE, it shouldn’t apply to ANYONE ‼️
The truth here is that you can eat whatever, whenever, as long as your intake lines up with your goals.
👉🏼Fat loss = calorie output > calorie intake ….that’s literally it.
❌You can achieve that by missing meals, restricting to a no-carb diet, or by never eating after 7….
✅….OR you could eat whatever you want, whenever you want, and just be in a calorie deficit 🤪 which sounds better to you?
Comment down below and let me know... who has ever not eaten carbs after 7pm because of this very reason? 🙋🏼♀️
It’s time to ruffle some feathers while I rip some people a new one.
The past few weeks my feed has been slammed with people selling weight loss products: juice cleanses, diet pills, magic weight loss shakes, meal replacement crap, etc.
And honestly? It really ticks me off. 🤬
I’m all for finding the right diet for you, flowing with a diet you can see yourself loving long term, BUT the thing I legitimately cannot get down with is:
The products that PROMISE if you buy them, you’ll look as good as you did when you were 16, drop 30 pounds in 30 days, or approach weight loss by saying *it’s just a drop under your tongue so you’re not hungry*....excuse me?
We’re all smarter than to believe that these expensive shakes are actually bottled magic, right? 🥱
👉🏼 But let’s say you DO buy into these products. They sound like a good idea, they can break down the payment into a few installments and you go for it. You do the cleanse, complete the challenge, and YAY--you lost weight! ….what happens then? ❓
❔Do you know how to keep the weight off?
❔Did the challenge leader educate you on how to reverse diet?
❔Is the only way they teach you to “maintain” your new body by continuing to buy their products?
❔What about the next time that you lose the weight...do you have to buy their products again?
❔Do another challenge?
❔REPEAT THE CYCLE? Continue the yo-yo? ❓⁉️
Sisters, if your diet is making you gain weight back as soon as you're done or requiring you to buy products to have success...YOUR DIET SUCKS ❌
And as easy as swapping your breakfast for a greens packet sounds, all you’re learning is how to follow the rules, not about how to achieve your dream body. 😐
One of my primary goals with my team is to educate and create more independent and knowledgeable women who understand the HOW + WHY of dieting, not just rule followers 🥳👏🏼
🎊🎉 To teach them what to do while we’re together but even more so, what to do without me in the picture. I’m the training wheels until they’re ready to fly solo.
👉🏼 Ladies, I say this because I love you… but it’s time to stop putting a band-aid over a bullet hole. Aren’t you tired of this?
“I love that your clients DON’T need to be perfect 24/7 😍”
That right there, is the #1 comment I hear when talking to women, about why my coaching and my program is right for them.
Because my approach welcomes imperfection. We shake hands with failure daily 🤝
But if I’m a coach who guides women on how to get the results they want, why wouldn’t I want them to show up perfectly? ....Isn’t that a waste of everyone's time if not? ❓
❌ NOPE. It’s actually a huge waste of time TRYING to be perfect. Imperfection is our friend around here.
I don’t expect myself to hit everything 100% perfect, 100% of the time, so I don’t expect that from my clients either 🤷🏼♀️
👉🏼 Can we all just agree, that trying to be perfect is the worst? It’s just a stupid amount of stress on top of everything else going on in your life.
To try to fight a losing battle of trying to be on a perfect journey as an imperfect being. Yep, that’s the worst.
For my 1:1 clients, they just want to be better women 🤟🏼 Growth requires 100% effort, not 100% perfection.
Most of my clients are totally new to diet and exercise, so changing their habits AND getting mad if they don’t show up perfectly?...YOU GUYS, THAT SUCKS 😭
They want to be proud of their body, take control of their life and feel beautiful, no matter how they sit or stand or what kind of clothes they wear 👙 They just want to be proud of themselves ❤️
Sister, that doesn’t require being perfect! That just requires being CONSISTENT 🙌🏼
✅ I coach imperfect women, on imperfect journeys who make massive change because they refuse to give up.
I work with women who want to get 1% better, every single day 👏🏼
Consistency > Perfection 🎉🎈
So yeah, screw being perfect and let’s start focusing on getting better than we were yesterday instead 🥳🥳
👇🏼 Tell me below… what’s 1 thing you’re doing today to get closer to your goal? 🎉
GAME TIME! Let’s see how many of us are more similar than we realize 🥳🥳
Here’s a list of 10 things about myself. You get 1 💛 for each thing that we have in common!
Once you’re done reading, count em’ up and comment below with which we have in common!
1 💛 I have two rescue pups (they’re my fur children 🐶 )
2 💛 I was homeschooled (up until highschool)
3 💛 I’m the youngest in my family
4 💛 I am a huge bookworm 🤓📚 (thrillers, romance, self help--GIVE ME EVERYTHING)
5 💛 I was born & raised in Columbus, Ohio (Go Bucks❤️)
6 💛 I freaking love my job (work from home squad *even before quarantine*, where you at?!)
7 💛 My favorite way to vacation is cruising 🛳
8 💛 I love personality tests #guiltypleasure lol (I’m an enneagram 7, ESFP, and an ambivert 🌿)
9 💛 I’m married to the most amazing guy I’ve ever (we met when I was 13!)
10💛 My love language is quality time & acts of service
How many did you get? Comment below! And tell me something fun about you🤪