….HA SIKEEEEEE! 🤣
*If these words ever come out of my mouth let it be known I am being held hostage and am forced to say this against my will* 🚪
👉🏼 What’s your favorite carb?! Comment it down below! I have so many favorites its hard for me to pick 🍎🧇🌮
I turned orange as a baby from having so many sweet potatoes, so you can say I’ve been a carb stan for as long as I remember 🍠 Some things never change y’all🤪
There’s been buzz for years on end on how *low carb diets are how you lose fat* and honestly Karen ...that just ain't it 😒
Most of my clients prior to working together have a history when it comes to dieting that looks like this:
-don’t eat bread, anything sugar, processed, sweets, definitely not pasta 🍝
-only eat salad, egg whites, veggies and grilled chicken
-workout 1-2x daily 🥵
-cardio daily 🤯
...and then wonder why their diet feels like a slow and torturous death ⚰️
If we want to lose fat, the #1 thing we should be watching is our total intake vs. our total expenditure, then from there walk down our intake gradually over time so we’re burning more than we’re eating, leading to fat loss. AKA calorie deficit 👏🏼💯
Notice how I didn’t shame a food group or a macronutrient there? 😉 ….WHAAAAAA ?! 🤯😍
Carbohydrates are our body's primary fuel source--meaning carbs give us energy. Who doesn’t want more energy? 🙋🏼♀️
When you yank away your body’s wanted and NEEDED energy source, while placing a much higher level of demands on your body when it comes to training and movement, you literally feel like a corpse running on fumes and probably slugging as much coffee as you can to make it through the day, right? 🤨☕️
It’s more about how much you’re eating and less about what you’re eating ❤️ #stopcarbshaming2020
Not sure how to implement a balanced diet including carbs into your fitness journey? Or just want to eat every single food you love while you lose weight? DM me and I can help you too 🙏🏼
I know life right now might seem a little bizarre.
Which is valid, because this is still a super weird situation.
🌍 A global pandemic, schools shutting down, businesses closing, events being postponed, angry wasps, sand storm and and an election year…
And we’re only halfway through the year 😅
👉🏼 Maybe your job situation has changed, where you’re working has changed, your sleep schedule, your ability to see your friends...right now everyone of us is dealing with some sort of change on some level.
I always tell my clients to “control your controllables” and to stop worrying about the factors outside of our powers, since that only breeds frustration and TBH is a huge waste of our time 🙇🏼♀️
So I wanted to brighten your Tuesday by offering you a handful of things that YOU can control 🙌🏼
Shift your focus from the scale being slightly up from the holiday weekend and your baby crying all day and night for the past 2 weeks as they’re in that next big leap. 👶🏼
...and focus on what you are in complete control of.
So here’s a short list of what areas you can completely call the shots ❤️
Right now, wherever you are, whatever your situation is, you have the power to shift all of these aspects in your life ✨
What’s something that you’re going to take control of TODAY? 🌱
Tell me below 👇🏼
Where are my fur baby parents at? 🐶🙋🏼♀️
If you guys have been following my IG stories over the past few months, you’ll know Rue has been horrible pain, from what we think is a pinched nerve somewhere in her neck 😔
Vet appointments, medication and shots aren’t cheap. And that’s only counting ½ of the pups in the last 3 months alone 💉💊
I love my dogs like they’re my children and any amount of money I need to pay to keep them here for as long as possible, while living as full of a life as I can--I’ll pay it 💰💳
I think most people think that way too, that our animals improve our life so deeply that whatever they need to have the best life they can, as owners, we provide that for them ❤️
If I asked you when the last time you took your pet to the vet, the groomers or on a walk outside, I bet you’d know that answer immediately.
We care about their nutrition, implement treats in moderation and give them ample time for exercise daily...and a ton of ear rubs ❤️
👉🏼 But if I ask when the last time was that you got your teeth cleaned? Moved your body? Had your eyes checked? Drank something other than coffee? Had a self care session? *facepalm* 🤦🏼♀️
✅ $500 vet bill for our fur baby? *hands over credit card*
❌ $20 gym membership for our health? *too expensive*
Y’all are your pets really out here living a better life than you are?! 😳
I love my dogs but SHEESH, COME ON! ….You’re really okay with that? 🤯🤯🤯
I hate to break it to you, but YOUR life and YOUR health is more valuable than your pets.
...yet it’s even less of a priority. 👎🏼
If you’re willing to invest thousands of dollars a year into their health 💰 but cringe at the sight of investing even $50 into your own...there’s a big problem here 🤐
Your health = valuable.
👉🏼 If you’re paying a professional to help your dog life their best life yet it’s unfathomable for you to do the same for you to live YOUR best life--something’s gotta give.
YOU are your best investment. Treat yourself as such. ❤️
“If it wasn’t for ____ I’d be super skinny” 🌮 or the classic “I just love food too much”...
Ladies--raise your hand if you love food 🙋🏼♀️
Picture your favorite food for me. Got it? Dope ✔️ When you do--comment it down below 👇🏼
👉🏼We’re going to do an exercise together. Anytime I say ‘tacos’ substitute it with the food you chose:
🌮Tacos are more important to me than taking photos with my friends and family.
🌮Eating tacos is more important to me than having an awesome sex life with my husband.
🌮I love tacos so much that it’s worth never feeling confident in a bathing suit to eat them.
🌮Saying “I love tacos too much” is easier than saying “I don’t know how to lose weight”
🌮Or... “I’m fearful of what my social life will look life when I live a healthy lifestyle”
It’s easier to blame tacos than it is to blame myself.
When I used to say “I just love tacos too much”....I was really saying “I don’t know how to do it”...😔
….but passing the buck made me feel better. Maybe that’s how you’re feeling too.
We’re queens of figuring it out, making things happen, creating magic from mouse poop ✨💫
🍕 Dinner burned? --Pizza’s on it’s way.
👖 Diaper leaked? ---I have spare clothes in the car.
👶🏼 Pacifier fell on the floor? --I’ll lick it clean
And let’s be honest--it feels pretty dang good to be able to handle whatever life throws at you 🙌🏼
Who doesn’t love feeling like superwoman!? 🦸♀️
When we call the shots in every area of our life, asking for help, especially with our body...it can be scary. 😶
👉🏼 But you want to know what sucks more than asking for help?
Wasting decades of your life struggling, alone and riding the yo-yo wave, only to end up frustrated in your body and unhappy eating celery plain for a snack 💩
The thing about asking for help is it doesn’t make you any less awesome. Or capable. Or amazing. ❤️
You have the rest of your life operating at 100%. Let’s combine our awesome and get your fitness journey there too❤️ DM me or comment below “IT’S TIME” if you’re ready and want to learn more 💌✨
...because it’s not really the tacos, is it?
🔥 Hot take: I hate tracking net carbs 🔥
💭 I think the whole concept makes nutrition more complicated than it needs to be while simultaneously ingraining in our heads that carbs are bad.
IDK about you but I’m the most pro-carb person I know and incorporate a high carb strategy with my clients (AND they get incredible results) 👏🏼 so any diet that slut-shames an entire food group or discourages you to incorporate them into your diet……
NOPE 🤐
If net carbs are a new phrase for you, here’s it in its simplest form:
⏭ Net carbs = total carbs - dietary fiber/sugar alcohol
If you’re thinking “is this really necessary?” I’ll keep it short and sweet and tell you here--no.
And here’s why:
While I’m all for a high fiber diet with minimum 25g of fiber daily, I don’t think it’s wrong or bad to eat carbs that aren’t high fiber 🤷🏼♀️
🥬 Fiber is great for your digestion, but too much? It causes a dam in your intestines. Too little? No movement.
No matter if you’re tracking total carbs or *net carbs* ...you’re eating the same food with the same calorie value either way 🤯
👉🏼 A 130 calorie tortilla is still a 130 calorie tortilla even if you’re only tracking it as 70 calories. Capish?
LADIES 🤚🏼 we can only manage what we measure, and if we’re not measuring your total intake…
...how do we know what’s working and what’s not?❓
...how can we adjust your intake to work for you?❓
Oh, right...we can’t! 🤣 It’s basically a fancy way of guesstimating what your intake is.
🎉 Just your daily reminder that your diet strategy can be easy AND effective! (which is where tracking your total daily intake comes in!🥳🙌🏼)
When you’re in the works of building a new habit the best thing you can do for yourself is make it easy and appealing 🌈💫
Remember: hard work doesn’t mean it’s more effective either ❤️🤟🏼
📊 Have you heard of/tried tracking net carbs? Tell me down below👇🏼
“It’s just not the right time…”
I see you… 👀
💭 Hanging on to those too-small clothes in your closet for when you glow up
💭 Following countless fitspo’s/influencers, saving and screenshotting their workouts, determined to start your fitness journey FOR REAL this time
💭 Shopping only the outside aisles at the grocery store so you can start meal prepping this week for yourself and your family
💭 Taking progress photos in the mirror and saving them to an album on your phone labeled *BEFORE*
💭 Pinching at your belly in the mirror, visualizing what it’s going to be like when your belly is finally gone
👉🏼 If you’ve read this far...this probably hits a little close to home for you.
Maybe you’re thinking: “How does she know all of this?!?!?!?!?!” 🤯
I know you, because I was you. And I promise YOU are the only thing holding you back. ❤️
I hate to break it to you but... you can either spend the next 50 years of your life reasoning to yourself why “it’s not the right time to focus on you” or “this year is really busy…” 🧐
OR you can decide that this is ABSOLUTELY the right time! When it feels scary to jump that’s EXACTLY when we jump 👏🏼
Otherwise we end up staying in the same place for the rest of our life…..yeah we can’t do that 🙅🏼♀️
✨ ENTER: LF 1:1 Custom Coaching 😍👏🏼
👉🏼 Built by a busy woman FOR busy women who have tried EVERYTHING, yet nothing has given them the confidence they desire, body they’re proud of and food freedom they need 💯🙏🏼🎉
❓ Questions on what your program would look like, the investment, etc?! DM me “INFO” and lets chat 💌
👉🏼 KNOW this is right for you? Link in bio to apply 🥳🙌🏼
If you’ve got 0 reason to stay where you are--that’s a pretty good reason to grow 🌿
You: I’m not making any progress, the scale isn’t moving!
Me: Okay, but how else are you tracking progress?
You: 😶
I don’t know who needs to hear this but...the scale IS NOT and SHOULD NOT BE the end all be all of if your weight loss journey is a smashing success 💥
👉🏼 If you’re tracking progress in only 1 area, that means you’re missing out on 95% of the other wins you’re making.
When you focus on, you create more of. So with my ladies? We focus on PROGRESS 👏🏼🌿
For my 1:1 clients on team @livelitefitness we track progress in as many methods as possible ⬇️
📸 Weekly progress photos
🎯 Hitting nutrition targets
🥳 Consistently showing up for themselves
💪🏼 Strength gains in the gym
🤓 Recording weight in their sets + reps on the 1:1 client app
👗 How their clothes are fitting
🙌🏼 How they feeling mentally and physically
💦 Water goals hit
🛌 Improved sleep + sex drive
🚶♀️ Killing their step goal + daily movement
👏🏼 Menstrual cycle is regular + healthy
👯♀️ Relationships with friends + family are awesome
❤️ Thriving in their social circle
🤩 Improved stress management
💭 Mindset is growth orientated + open to new challenges
…..oh and scale weight 🤣
❌ Instead of forcing your fitness journey happiness onto a single piece of data you’re NOT in control of that WILL fluctuate until the end of time (and drive you nuts if you let it)...
✅ ...let’s measure progress in as many ways as can, celebrate wins that are in your control and create a journey that you’re PROUD of 👏🏼
...AND give you something to happy dance about every day 💃🏼 It’s hard to feel like you’re not making progress when you’re seeing it all around you! ❤️
What’s your favorite way to measure progress? Drop a comment below + let me know👇🏼🌈
Ready to join the @livelitefitnesstakeover and show up this summer as your best YOU yet? DM me “LETS DO IT!” to get you rockin and rollin 🎸 🤟🏼
I was on a client call when I heard a horrifying sound coming from the other room 📲
I knew what it was immediately 😭
It was the kind of sound that wakes you up out of a dead sleep in the middle of the night.
The pre-vomit stomach noises coming from one of the dogs in the other room 🤢🤮
(Dog moms I know you know the sound I’m talking about…)
If one of my coworkers hurled on the floor at any of my past jobs they would’ve got sent home, written up or fired 🙅🏼♀️
But when you work from home, when your dog starts puking while you’re in a meeting, all you can do is HOPE that it’s not on the furniture, that it’s not chunky and that they haven’t eaten it by the time you can clean it up 😅
...and you pray the panic isn’t showing on your face while you’re on a Zoom call 🤣📱
This was one of those days where I had to scream at myself in my head;
“CONTROL WHAT YOU CAN CONTROL!!!!!!!”
And you know what? When, where, how and the consistency of the dog puke happening in the other room was 1000% NOT in my control 🤷🏼♀️
If my 1:1 clients learn one thing throughout their time with me, I hope that it’s this. I instill this mantra in my clients ASAP, because it saves them so much stress throughout their journey and their life 👏🏼
Usually we relate that mantra to things like injury, sickness, forgetting to pack your lunch, if a machine is shut down, your fridge broke, you forgot your nike’s at the house, etc….this is the first time I’ve related it to puke 🤢 😂🤷🏼♀️
But y’all... today I needed a taste of my own mantra medicine 💊
So I let him puke. I let that little dude roar in the other room while I controlled what I could.
My time. My attitude. My attention. My focus. Where I was spending my energy. ❤️
So if you’re dealing with a dog puke situation today too-- I feeeeeeeeel you. 🤣😅
👉🏼 Comment down below and tell me...what’s one saying or mantra you live by? Drop ‘em below 🥰
“But seriously...you DON’T meal prep?” 😳
From the majority of the reactions I get when I say those three little words “Screw meal prep”, you’d think I was saying I kicked puppies for fun (and I’m a proud rescue dog mama over here 🐶🐶 )
To anyone who’s asked me this, you’ll know my answer is always something like:
“Nope. I don’t like to cook, do dishes or love to eat leftovers, so this set up wasn’t right for me.”
Also...who seriously has time to cook for hours on end? 🍳
Or if you have free time, why would you want to spend it meal prepping? 😅
#questionsthatneedanswered ❔ lol
Sister, I’ll tell you what--my fitness journey got WAY👏🏼 MORE👏🏼 FUN👏🏼 when I started only welcoming actions that were in alignment for me and quit doing what I thought I was *supposed to do* 🙌🏼
I tried the meal prep thing for a long time and honestly? I dreaded it. The cooking, the clean up, the eating-the-same-thing every day situation. It was boring 😐
🍃 You guys know that I’m very much a free spirit and if I ever feel trapped or boxed in--I’ll rebel.
So making my health and fitness journey about rules, and things I thought I HAD to do to be on that *fitspo* level, sucked all the fun right out of it 🤮
It started to make my journey about comparison to the happy, fit women smiling into their tray bakes on pinterest, instead of what it was really about:
Me 👱🏼♀️
My journey. My life. My goals and what was in alignment for me.
To be able to hit my physique goals, be a CEO, wife, coach, daughter and wear every other hat I have to wear day to day (Ladies is there anything we can’t handle? lol), something had to give.
So I made my own rules because fitting into a box SUCKS. And I highly encourage my clients and ALL of you ladies to do the same 🤟🏼
*SWIPE* to see my meal prep free nutrition staples 🥳✨
👉🏼Comment down below and tell me....what on your journey are you doing because you feel that you HAVE to, to be successful?
🗣 Are you sick of never knowing what to eat? 😕
The most common question I receive goes a little something like this…
“How do I know what to eat to lose fat?” 😞
Which, if this is you, I hear you. I totally do.
If you’ve always been around a cancel-food-group-culture where you have to give up all carbs or all fat cold turkey, all or nothing style to lose weight, this question completely makes sense.
But around here (y’all already know) that’s now how we operate on team @livelitefitness
If you want to lose weight the problem isn’t with WHAT foods you’re consuming it’s with HOW MUCH of those foods you’re consuming 🤓 (calories in vs. out is where the magic lies)
And every single food you could ever want should be incorporated into a healthy and balanced lifestyle (especially the foods that make your mouth water 🤤 )
In my own journey I am a BIG believer in balance. Meaning myself and my clients alike take a sustainable approach to dieting ⚖️
This looks like 80% fuel and 20% fun. 100% sustainable. 🤩 0% chicken, broccoli and rice (unless you want it 😉)
None of this *never eat a breadstick as long as I live to keep the weight off* sort of thing.
Yeah, that blows. #teambreadsticksor actually #teamcarbs LOL
But if you’re wanting to know what an average grocery haul looks like for me (give or take a few foods) *SWIPE LEFT* to take a peek at what my kitchen is stocked full of
I keep things pretty mellow with my groceries on the reg, but this is a pretty usual loot for me.
Protein: cottage cheese, eggs, chicken, protein pasta and bean blends, babybel cheese, protein bars, deli meat, milk, turkey bacon
Carbs: bananas, apples, light ranch dressing, potatoes, protein pasta and bean blends, ff sour cream, bread, crystal light, pre workout carbs, pretzels (usually high fiber tortillas here too)
Fats: avocado, hummus, egg yolk, cheese, light ranch dressing, coffee creamer, spray butter/oil
📢 Comment down below and tell me...what are your grocery store MUST haves?! 👇🏼