Have you ever gone out with friends to a burger 🍔 place and ugh you order just the meat but you really wanted the fries but “it’s not in my diet” 😑 and then you hear all the crap about your diet...
Basing each meal around balance protein fat and carb will allow you to sub out things for others!
Knowing your 𝘗𝘳𝘰𝘵𝘦𝘪𝘯, 𝘍𝘢𝘵𝘴, and 𝘊𝘢𝘳𝘣𝘴 will allow you to have flexibility in your nutrition plan, be able to live life, and be social with friends and family while still hitting your goals!
If you don’t know what protein fats and carbs are 𝐋𝐄𝐓 𝐌𝐄 𝐓𝐄𝐀𝐂𝐇 𝐘𝐎𝐔!
In My 𝐅𝐑𝐄𝐄 Facebook group I did a live Seminar all about nutrition and I am giving it away for free!
GET IN MY GROUP now to get the live video and the slides that go with it all for 𝐅𝐑𝐄𝐄!!
Learning about nutrition is key to success! Know why and what your doing to be compliant and have success.
What’s your favorite food! 🍕 🍩 🍨
Have a great Wednesday!!
𝟕 𝗪𝐀𝐘𝐒 𝐓𝐎 𝐌𝐀𝐊𝐄 𝐓𝐈𝐌𝐄 𝐅𝐎𝐑 𝐘𝐎𝐔𝐑 𝐇𝐄𝐀𝐋𝐓𝐇
I know I know you don’t have time in your busy schedule to go to the gym or meal prep!
If I have a dollar for everytime I heard that! 🤦🏻♀️
𝐍𝐎-𝐎𝐍𝐄 𝐡𝐚𝐬 𝐭𝐢𝐦𝐞! 𝐘𝐨𝐮 𝐦𝐚𝐤𝐞 𝐭𝐢𝐦𝐞!
Here is how:
1. 𝗪𝐡𝐚𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐰𝐡𝐲? Why do you want to eat healthy and exercise, ask why to every answer you give about 5x then you will find your real why!
2. 𝐓𝐨𝐩 𝐩𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐞𝐬-think about your life- what are your big rocks to put in the jar first? Family time, health, work, sleep. Then your pebbles hobbies etc these add fun to your life but aren’t totally necessary. Last your sand is bonus stuff fun but not crucial to survival or fulfillment Netflix’s, social media scrolling, video games, going out drinking... EVERYONES rocks pebbles and sand will look different but if you fill your jar with to much sand first the rocks and pebbles won’t fit...
3. 𝐓𝐢𝐦𝐞 𝐉𝐨𝐮𝐫𝐧𝐚𝐥- track your day in 15 min increments. Then analyze time actually being used or wasted does your schedule reflect your True priorities?
4. 𝐒𝐥𝐨𝐰𝐥𝐲 𝐦𝐚𝐤𝐞 𝐜𝐡𝐚𝐧𝐠𝐞𝐬 to your schedule- replace sand with rocks add in meal prep instead of social media scrolling, or my 18 min free workout I send on Mon instead of Netflix
5. 𝐂𝐫𝐞𝐚𝐭 𝐚 𝐩𝐥𝐚𝐧- set up your environment to reflect your goals, keep fresh foods insight, reduce fun foods in your house, make a routine on a certain day to prepare healthy foods, join a gym that’s on your commute to work or home, have a gym routine programmed for you so there is no guessing what you will do when you get in the gym, keep a gym bag packed, have phone meetings while walking...
6. 𝐒𝐜𝐡𝐞𝐝𝐮𝐥𝐞 a meeting block in your calendar for workouts and meal prep and stick to it!
7. 𝐑𝐞𝐟𝐥𝐞𝐜𝐭 at the end of the week on your actions. Did you use your time to support your health and fitness? What can you do better next week?
“𝐈𝐦𝐩𝐫𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐡𝐚𝐩𝐩𝐞𝐧 𝐢𝐧 𝐚 𝐝𝐚𝐲, 𝐛𝐮𝐭 𝐢𝐭 𝐦𝐮𝐬𝐭 𝐡𝐚𝐩𝐩𝐞𝐧 𝐝𝐚𝐢𝐥𝐲” -John Maxwell
𝐈 𝐚𝐦 𝐧𝐨𝐭 𝐲𝐨𝐮 𝐚𝐧𝐝 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐧𝐨𝐭 𝐦𝐞 𝐭𝐡𝐞𝐫𝐞𝐟𝐨𝐫𝐞 𝐰𝐞 𝐡𝐚𝐯𝐞 𝐚 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐓𝐃𝐄𝐄!
𝘛𝘋𝘌𝘌 𝘢𝘯𝘥 𝘵𝘩𝘦 𝘚𝘤𝘪𝘦𝘯𝘤𝘦 𝘰𝘧 𝘌𝘯𝘦𝘳𝘨𝘺 𝘪𝘯 𝘷𝘴 𝘦𝘯𝘦𝘳𝘨𝘺 𝘰𝘶𝘵-
Energy in is the calories you consume.
Energy out has 4 factors which make up TDEE-
𝐁𝐌𝐑- amount of energy it takes for you to live at rest.
𝐍𝐄𝐀𝐓- non-exercise activity- fighting, using hands while talking, tapping toe, everyday walking not extra walking that’s cardio or EA
𝐄𝐀- exercise activity
𝐓𝐄𝐅- thermic effect of good
To lose fat your energy out has to be >Energy in
If your eating at maintenance Which means that your weight is steady not going up or down.
Drop energy in down -fat loss occurs
Or increase energy out -fat loss occurs
Most people tend to do both when trying to lose fat.
𝐒𝐎 𝗪𝐇𝐘 𝐃𝐎𝐄𝐒 𝐓𝐇𝐈𝐒 𝐌𝐀𝐓𝐓𝐄𝐑??
If you eat 🍗 🍚 and 🥦 cause a template told you to,
#𝟏 🤔how do you know that puts you in a deficit
#𝟐 🤔what happens if you forget your prepped food and have to eat fast food?
#𝟑 🤔what happens when you wanna have wine and go on a date?
#𝟒 🤔say you lose weight for a month and then you plateau how do you adjust to keep losing
#𝟓 🤔what do you do if you actually get to your goal weight just go back to eating regular? Can you sustain a meal plan that’s rigid for life?
So when you think you don’t want to spend the money on a 1 on 1 coach and you want to buy a cheap templated program...
𝘠𝘖𝘜 𝘞𝘐𝘓𝘓 𝘉𝘌 𝘞𝘈𝘚𝘛𝘐𝘕𝘎 𝘠𝘖𝘜𝘙 𝘔𝘖𝘕𝘌𝘠!!
Message me if you want to learn and stop wasting your ⏰ and 💵 !!
𝐘𝐞𝐬 you need to be in a caloric deficit to lose fat BUT when you chronically eat too little of food you are restricting how much nutrients your body gets. Add in overtraining and we start to fight an uphill battle. When your calories are too low this will start to negatively impact your hormones, in-turn slows your metabolism, increases your food cravings, and increase program failures.
To be able to lose fat your metabolism has to be in a good place to support extended fat loss. The metabolism dictates the fat loss rate and also how much will be lost over the course of the diet.
Some of the reason’s metabolism might be slow are calories being low, or even just coming off a dieting period recently chronic dieting. A lot of people are eating very low calories and they expect to start a deficit from those low calories, but they don’t have a lot of room to work with to create a deficit in calories that is needed for fat loss. The 1st step in any diet is to work on getting calories UP before starting to diet. This will prime metabolic rate so it’s higher than it would be on low calories, and also gives you room to create a calorie deficit. Every new client that works with me this is mandatory before we diet 😉
When we don’t give our body enough of what it needs (𝘧𝘰𝘰𝘥), eventually it down-regulates and slows down becoming the all too common 𝘴𝘭𝘶𝘨𝘨𝘪𝘴𝘩 𝘮𝘦𝘵𝘢𝘣𝘰𝘭𝘪𝘴𝘮. The body does this to make sure that more critical survival mechanisms can still take place like managing our cortisol (stress).
You’re not eating enough; if you are hungry all day, craving foods, and overeating on the weekends. You can’t be consistent and you’re always thinking about your next meal. You lose some weight for a few days or a week and then you gain it all back and then some. Your motivation to work out suck, and when you do train, you never make any real progress.
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𝐓𝐡𝐞𝐲 𝐚𝐥𝐥 𝐭𝐡𝐨𝐮𝐠𝐡𝐭 𝐈 𝐰𝐚𝐬 𝐜𝐫𝐚𝐳𝐲 𝐰𝐡𝐞𝐧 𝐈 𝐬𝐚𝐢𝐝 𝐈 𝐥𝐨𝐬𝐭 𝐰𝐞𝐢𝐠𝐡𝐭 𝐞𝐚𝐭𝐢𝐧𝐠 𝐟𝐚𝐬𝐭 𝐟𝐨𝐨𝐝 𝐚𝐧𝐝 𝐢𝐜𝐞 𝐜𝐫𝐞𝐚𝐦...𝐮𝐧𝐭𝐢𝐥 𝐭𝐡𝐞𝐲 𝐬𝐚𝐰 𝐢𝐭 𝐰𝐨𝐫𝐤𝐢𝐧𝐠!
𝐓𝐡𝐞𝐲 𝐚𝐥𝐥 𝐭𝐡𝐨𝐮𝐠𝐡𝐭 𝐈 𝐰𝐚𝐬 𝐜𝐫𝐚𝐳𝐲 𝐰𝐡𝐞𝐧 𝐈 𝐬𝐚𝐢𝐝 𝐈 𝐥𝐨𝐬𝐭 𝐰𝐞𝐢𝐠𝐡𝐭 𝐞𝐚𝐭𝐢𝐧𝐠 𝐟𝐚𝐬𝐭 𝐟𝐨𝐨𝐝 𝐚𝐧𝐝 𝐢𝐜𝐞 𝐜𝐫𝐞𝐚𝐦...𝐮𝐧𝐭𝐢𝐥 𝐭𝐡𝐞𝐲 𝐬𝐚𝐰 𝐢𝐭 𝐰𝐨𝐫𝐤𝐢𝐧𝐠!
That’s right girl you can still eat fast food 🍔 🍟 have 🍦 dates with your kids and lose fat!!!
𝘎𝘪𝘳𝘭 𝘐 𝘢𝘮 𝘨𝘭𝘢𝘥 𝘺𝘰𝘶 𝘢𝘴𝘬𝘦𝘥!!
𝐅𝐥𝐞𝐱𝐢𝐛𝐥𝐞 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 allows you to consume whatever foods you want as long as your in your calorie range for the day!!
So if you're at your kid's events and everyone’s wanting to go out to eat and you’re on a diet you don’t have to say I can’t have or I’m on a diet ANYMORE you can have whatever you want within moderation!
My days are busy with clients and then to kids' practices… 𝘓𝘦𝘵𝘴 𝘣𝘦 𝘳𝘦𝘢𝘭 sometimes we have to stop and get fast food! But I still hit my macros for the day!! Every Sunday my family has 🍦 night!!! You better bet I have ice cream with my kids, those are memories made. Do you want them to remember mom saying she can’t get ice cream cause she is dieting, or mom took us for ice cream every Sunday and it was so fun!!
𝐁𝐞𝐢𝐧𝐠 𝐚 𝐦𝐨𝐦 𝐢𝐬 𝐭𝐨𝐮𝐠𝐡 𝐧𝐨 𝐫𝐞𝐚𝐬𝐨𝐧 𝐭𝐨 𝐦𝐚𝐤𝐞 𝐢𝐭 𝐡𝐚𝐫𝐝𝐞𝐫 𝐛𝐲 𝐛𝐞𝐢𝐧𝐠 𝐨𝐧 𝐚 𝐬𝐭𝐫𝐢𝐜𝐭 𝐝𝐢𝐞𝐭!!
This is exactly why 𝘮𝘺 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 is perfect for 𝐘𝐎𝐔, I will teach you how to flexible diet, what’s best for your life and your body, workouts that fit your schedule, and most important is accountability, I will be there showing you the way, teaching you how when and why…
𝐌𝐞𝐬𝐬𝐚𝐠𝐞 𝐦𝐞 𝐭𝐨𝐝𝐚𝐲 𝐥𝐞𝐭𝐬 𝐠𝐞𝐭 𝐨𝐧 𝐭𝐡𝐞 𝐩𝐡𝐨𝐧𝐞 𝐚𝐧𝐝 𝐭𝐚𝐥𝐤 𝐚𝐛𝐨𝐮𝐭 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥𝐬
I𝐟 𝐲𝐨𝐮𝐫 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐚𝐩𝐩𝐥𝐲 𝐧𝐨𝐰 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐢𝐧 HERE!!!
𝐆𝐢𝐫𝐥, 𝐈 𝐰𝐚𝐬 𝐬𝐨 𝐚𝐟𝐫𝐚𝐢𝐝 𝐨𝐟 𝐜𝐚𝐫𝐛𝐬!!
I would cut carbs for the week then binge eat them in the weekend 🥯 🍩 🍕 🍞
𝟏𝐬𝐭 thing that comes to everyone’s mind when you talk about weight loss is CUT CARBS!
It’s so crazy how many people message me and I ask what they are currently doing and they say “𝘐 𝘵𝘳𝘺 𝘵𝘰 𝘤𝘶𝘵 𝘤𝘢𝘳𝘣𝘴...”
If you don’t have enough carbs in your diet you could have health issues, nervous system issues, hormonal issues, performance declines, muscle loss.
𝘎𝘪𝘳𝘭 𝘦𝘢𝘵 𝘵𝘩𝘰𝘴𝘦 𝘤𝘢𝘳𝘣𝘴!! 𝗪𝐡𝐲 👇🏻👇🏻
🍕 𝐂𝐚𝐫𝐛𝐬 𝐞𝐧𝐡𝐚𝐧𝐜𝐞 𝐡𝐨𝐫𝐦𝐨𝐧𝐚𝐥 𝐨𝐮𝐭𝐩𝐮𝐭
🥖 𝐂𝐚𝐫𝐛𝐬 𝐛𝐨𝐨𝐬𝐭 𝐌𝐮𝐬𝐜𝐥𝐞 𝐠𝐫𝐨𝐰𝐭𝐡
🍎 𝐂𝐚𝐫𝐛𝐬 𝐫𝐞𝐝𝐮𝐜𝐞 𝐬𝐭𝐫𝐞𝐬𝐬 𝐦𝐞𝐧𝐭𝐚𝐥𝐥𝐲 𝐚𝐧𝐝 𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥𝐥𝐲
🥐𝐂𝐚𝐫𝐛𝐬 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐬𝐥𝐞𝐞𝐩
🍌𝐂𝐚𝐫𝐛𝐬 𝐚𝐫𝐞 𝐡𝐚𝐫𝐝𝐞𝐫 𝐭𝐨 𝐬𝐭𝐨𝐫𝐞 𝐚𝐬 𝐟𝐚𝐭𝐬
🍓𝐍𝐮𝐭𝐫𝐢𝐞𝐧𝐭𝐬 𝐭𝐡𝐚𝐭 𝐚𝐫𝐞 𝐢𝐧 𝐜𝐚𝐫𝐛𝐬
🥦𝐂𝐚𝐫𝐛𝐬 𝐚𝐫𝐞 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭 𝐞𝐟𝐟𝐢𝐜𝐢𝐞𝐧𝐭 𝐟𝐮𝐞𝐥 𝐬𝐨𝐮𝐫𝐜𝐞
𝘊𝘢𝘳𝘣𝘴 𝘢𝘳𝘦 𝘨𝘰𝘰𝘥 𝘵𝘩𝘦𝘺 𝘢𝘳𝘦 𝘯𝘰𝘵 𝘣𝘢𝘥!!
𝐍𝐨𝐭 𝐬𝐚𝐲𝐢𝐧𝐠 𝐟𝐚𝐭 𝐢𝐬 𝐛𝐚𝐝 𝐞𝐢𝐭𝐡𝐞𝐫!
We need a balance of all macronutrients in our diet!!
So don’t be afraid of carbs!!
𝟑 𝐒𝐈𝐆𝐍𝐒 𝐘𝐎𝐔 𝐀𝐑𝐄𝐍'𝐓 𝐄𝐀𝐓𝐈𝐍𝐆 𝐄𝐍𝐎𝐔𝐆𝐇 𝐂𝐀𝐋𝐎𝐑𝐈𝐄𝐒
Have you been "𝘦𝘢𝘵𝘪𝘯𝘨 𝘤𝘭𝘦𝘢𝘯" and you just not losing? You have been on a diet for so long and you just can't lose the last of the weight" Maybe you are only eating 2x a day, how can you not be losing you're going to 𝐎𝐓 and 𝐂𝐫𝐨𝐬𝐬𝐟𝐢𝐭 every day of the week and in a calorie deficit...
Let's talk about 𝟑 𝐫𝐞𝐚𝐬𝐨𝐧𝐬 you could need more food!
𝟏. 𝐘𝐨𝐮 𝐚𝐫𝐞 𝐢𝐧 𝐚 𝐭𝐫𝐮𝐞 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐝𝐞𝐟𝐢𝐜𝐢𝐭 𝐚𝐧𝐝 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐧𝐨𝐭 𝐥𝐨𝐬𝐢𝐧𝐠 𝐰𝐞𝐢𝐠𝐡𝐭- your metabolism needs a break from being in a diet, recovery diet and give your self a break from dieting for a good 3+ months see where your biofeedback is and decide to diet or not at that point to further reach your goals.
𝟐. 𝐘𝐨𝐮 𝐡𝐚𝐯𝐞 𝐛𝐢𝐧𝐠𝐞 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬 on the weekends- your calories or food choices could be way too restrictive, eat more nutritious foods, eat some fun foods throughout the week that keeps you on your plan without feeling like you need to binge.
𝟑. 𝐘𝐨𝐮𝐫 𝐛𝐢𝐨𝐟𝐞𝐞𝐝𝐛𝐚𝐜𝐤 𝐢𝐬 𝐜𝐫𝐚𝐩- you are not sleeping, your overtraining day in day out going to OT, nagging injuries, your grumpy for no reason, stress is high...
Feed your body, fuel your body, enjoy the process of eating real foods, do not try and undereat and overtrain I promise that is not sustainable to keep doing.
𝘎𝘦𝘵 𝘮𝘺 𝘧𝘳𝘦𝘦 𝘦𝘣𝘰𝘰𝘬, 𝘭𝘦𝘢𝘳𝘯 𝘩𝘰𝘸 𝘵𝘰 𝘤𝘰𝘯𝘵𝘳𝘰𝘭 𝘺𝘰𝘶𝘳 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯!! CLICK HERE
𝟾𝟶% 𝘰𝘧 𝘕𝘦𝘸 𝘠𝘦𝘢𝘳𝘴 𝘙𝘦𝘴𝘰𝘭𝘶𝘵𝘪𝘰𝘯𝘴 𝘧𝘢𝘪𝘭 𝘣𝘺 𝘍𝘦𝘣𝘳𝘶𝘢𝘳𝘺!
𝐓𝐡𝐚𝐭 𝐢𝐬 𝐈𝐍𝐒𝐀𝐍𝐄!
It’s great 𝐘𝐎𝐔 want to better yourself don’t get me wrong! But the odds are against you!
So I am going to 𝘎𝘐𝘝𝘌 you the steps to succeed!
𝟏. 𝐁𝐞 𝐬𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝐚𝐧𝐝 𝐫𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜 on your goal
𝟐. 𝐓𝐞𝐥𝐥 𝐞𝐯𝐞𝐫𝐲𝐨𝐧𝐞 𝐲𝐨𝐮𝐫 𝐍𝐘𝐑 the more people you tell the more likely you will stick to it.
𝟑. 𝐎𝐮𝐭𝐥𝐢𝐧𝐞 𝐲𝐨𝐮𝐫 𝐩𝐥𝐚𝐧 𝐭𝐨 𝐬𝐮𝐜𝐜𝐞𝐞𝐝-plan or plan to fail, if you don't know the outline then find a coach or mentor that specializes in your NYR
𝟒. 𝐓𝐫𝐚𝐜𝐤 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬-seeing the progress will keep you going
𝟓. 𝐃𝐨𝐧'𝐭 𝐛𝐞𝐚𝐭 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐮𝐩 there will be bumps in the road, there is never a straight road to success
𝟔. 𝐆𝐞𝐭 𝐚𝐧 𝐚𝐜𝐜𝐨𝐮𝐧𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲 𝐩𝐚𝐫𝐭𝐧𝐞𝐫-a coach, a friend, a co-worker someone that will keep you going and remind you of your WHY when you don't want to.
𝘐𝘧 𝘠𝘖𝘜 𝘢𝘳𝘦 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘴𝘦𝘵 𝘢 𝘳𝘦𝘴𝘰𝘭𝘶𝘵𝘪𝘰𝘯 𝘵𝘩𝘦𝘯 𝘣𝘦 𝘵𝘩𝘦 𝟸𝟶% 𝘵𝘩𝘢𝘵 𝘴𝘶𝘤𝘤𝘦𝘦𝘥𝘴!!!
𝐓𝐞𝐥𝐥 𝐦𝐞 𝐲𝐨𝐮𝐫 𝐍𝐘𝐑 𝐢𝐧 𝐭𝐡𝐞 𝐜𝐨𝐦𝐦𝐞𝐧𝐭𝐬! 𝐎𝐑 𝐬𝐞𝐧𝐝 𝐦𝐞 𝐚 𝐝𝐦 𝐢𝐟 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐡𝐞𝐥𝐩 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐍𝐘𝐑 𝐈 𝐰𝐨𝐮𝐥𝐝 𝐥𝐨𝐯𝐞 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮!
𝐘𝐨𝐮𝐫 𝐩𝐞𝐫𝐬𝐩𝐞𝐜𝐭𝐢𝐯𝐞 𝐨𝐧 𝟐𝟎𝟐𝟎 𝐢𝐬 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮𝐫 𝐲𝐞𝐚𝐫 𝐰𝐢𝐥𝐥 𝐛𝐞 𝐥𝐢𝐤𝐞...
𝘠𝘰𝘶 𝘵𝘩𝘪𝘯𝘬 𝘪𝘵 𝘸𝘪𝘭𝘭 𝘴𝘶𝘤𝘬, 𝐢𝐭 𝐰𝐢𝐥𝐥.
𝘠𝘰𝘶 𝘵𝘩𝘪𝘯𝘬 𝘢𝘯𝘥 𝘣𝘦𝘭𝘪𝘦𝘷𝘦 𝘪𝘵 𝘸𝘪𝘭𝘭 𝘣𝘦 𝘨𝘳𝘦𝘢𝘵, 𝐢𝐭 𝐰𝐢𝐥𝐥.
If you're saying things like...
𝟸𝟶𝟷𝟿 𝘸𝘢𝘴 𝘩𝘰𝘳𝘳𝘪𝘣𝘭𝘦 𝘐 𝘩𝘰𝘱𝘦 𝟸𝟶𝟸𝟶 𝘪𝘴𝘯’𝘵 𝘭𝘪𝘬𝘦 𝘵𝘩𝘢𝘵...
𝘐’𝘭𝘭 𝘯𝘦𝘷𝘦𝘳 𝘭𝘰𝘴𝘦 𝘸𝘦𝘪𝘨𝘩𝘵...
𝘐’𝘭𝘭 𝘢𝘭𝘸𝘢𝘺𝘴 𝘣𝘦 𝘣𝘳𝘰𝘬𝘦...
𝟸𝟶𝟸𝟶 𝘱𝘳𝘰𝘣𝘢𝘣𝘭𝘺 𝘨𝘰𝘯𝘯𝘢 𝘣𝘦 𝘫𝘶𝘴𝘵 𝘢𝘴 𝘣𝘢𝘥 𝘢𝘴 𝟸𝟶𝟷𝟿...
𝘚𝘰 𝘨𝘭𝘢𝘥 𝟸𝟶𝟷𝟿 𝘪𝘴 𝘰𝘷𝘦𝘳...(𝘩𝘰𝘸 𝘮𝘢𝘯𝘺 𝘺𝘦𝘢𝘳𝘴 𝘩𝘢𝘷𝘦 𝘺𝘰𝘶 𝘴𝘢𝘪𝘥 𝘵𝘩𝘪𝘴 𝘰𝘯𝘦)
You make the year what it is, so if it sucked, 𝐈𝐓𝐒 𝐘𝐎𝐔𝐑 𝐅𝐀𝐔𝐋𝐓, you chose your actions, thoughts, and words about your issues in life. Everyone has things in their life that aren’t great but it’s how we choose to look at the problem and our perspective we choose to have about the problem.
Are you a glass half empty or glass have full kind of girl? 🤷🏻♀️ Life is up to you sister!
You want to lose weight and get healthy then DO IT take action have a positive mindset about it. You want to get out of debt DO IT take positive action!
𝐘𝐨𝐮𝐫 𝐭𝐡𝐨𝐮𝐠𝐡𝐭𝐬 𝐚𝐧𝐝 𝐰𝐨𝐫𝐝𝐬 𝐚𝐫𝐞 𝐩𝐨𝐰𝐞𝐫𝐟𝐮𝐥.
𝘊𝘩𝘢𝘯𝘨𝘦 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦 𝘸𝘪𝘵𝘩 𝘱𝘰𝘴𝘪𝘵𝘪𝘷𝘦 𝘵𝘩𝘰𝘶𝘨𝘩𝘵𝘴 𝘢𝘯𝘥 𝘢𝘤𝘵𝘪𝘰𝘯𝘴, 𝘸𝘢𝘵𝘤𝘩 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦 𝘵𝘳𝘢𝘯𝘴𝘧𝘰𝘳𝘮.
𝐇𝐎𝗪 𝐓𝐎 𝐋𝐎𝐒𝐄 𝗪𝐄𝐈𝐆𝐇𝐓 𝗪𝐈𝐓𝐇𝐎𝐔𝐓 𝐂𝐀𝐑𝐃𝐈𝐎
𝘠𝘰𝘶 𝘨𝘰 𝘪𝘯𝘵𝘰 𝘵𝘩𝘦 𝘨𝘺𝘮 𝘢𝘯𝘥 𝘫𝘶𝘮𝘱 𝘴𝘵𝘳𝘢𝘪𝘨𝘩𝘵 𝘰𝘯 𝘵𝘩𝘦 𝘦𝘭𝘭𝘪𝘱𝘵𝘪𝘤𝘢𝘭 𝘢𝘯𝘥 𝘥𝘰 𝟹𝟶 𝘮𝘪𝘯 𝘰𝘧 𝘤𝘢𝘳𝘥𝘪𝘰 𝘦𝘷𝘦𝘳𝘺𝘥𝘢𝘺, 𝘦𝘢𝘵 "𝘩𝘦𝘢𝘭𝘵𝘩𝘺", 𝘢𝘯𝘥 𝘸𝘰𝘯𝘥𝘦𝘳 𝘸𝘩𝘺 𝘺𝘰𝘶𝘳 𝘩𝘢𝘳𝘥 𝘸𝘰𝘳𝘬 𝘪𝘯 𝘵𝘩𝘦 𝘨𝘺𝘮 𝘢𝘯𝘥 𝘦𝘢𝘵𝘪𝘯𝘨 "𝘩𝘦𝘢𝘭𝘵𝘩𝘺" 𝘢𝘳𝘦 𝘱𝘳𝘰𝘥𝘶𝘤𝘪𝘯𝘨 𝘳𝘦𝘴𝘶𝘭𝘵𝘴!
𝐆𝐈𝐑𝐋, I once did the same thing! Then I learned, researched and got a 𝐂𝐎𝐀𝐂𝐇.
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐭𝐡𝐞 𝐬𝐭𝐞𝐩𝐬 𝐭𝐨 𝐑𝐄𝐀𝐋 𝐑𝐄𝐒𝐔𝐋𝐓𝐒!
𝟏. 𝐄𝐀𝐓 𝐈𝐍 𝐀 𝐂𝐀𝐋𝐎𝐑𝐈𝐄 𝐃𝐄𝐅𝐈𝐂𝐈𝐓-because its the only way to lose fat, start here BW(bodyweight) x 12-14, start at 14 for 2-3 weeks of CONSISTENT TRACKING, track your weight goes up or stays the same go to 13xbw, goes down at 14xbw stay there until it doesn't go down for 2-3 weeks NOT for 1 day a true plateau is 2-3 weeks of weight staying the same day in day out. Do not reduce calories too quickly...
𝟐. 𝐋𝐈𝐅𝐓 𝗪𝐄𝐈𝐆𝐇𝐓𝐒 𝟑-𝟓𝐗 𝐀 𝗪𝐄𝐄𝐊-very new 2x full-body, 3x full-body (I just taught you how to build your own), 4x 2 upper 2 lower, 5x 2 upper 2 lower 1 accessories day
𝟑. 𝟏𝟎𝐊 𝐒𝐓𝐄𝐏𝐒 𝐀 𝐃𝐀𝐘-aim for 10k steps a day over time this extra energy output will add up. If your only getting 2k a day work up to 10k it may take some time to get extra steps take 3- 10 min walks a day to help, this also helps with digestion after a meal. Take the stairs, park further away, walk while on a call...
𝟒. 𝐄𝐀𝐓 𝐄𝐍𝐎𝐔𝐆𝐇 𝐏𝐑𝐎𝐓𝐄𝐈𝐍-to maintain your lean muscle mass in a caloric deficit and for proper recovery eating enough protein is key, .8-1.1 per LBS of BW so 150 x 1 =150g of protein a day
𝟓. 𝐇𝐀𝐕𝐄 𝐏𝐀𝐓𝐈𝐄𝐍𝐂𝐄-you didn't get overweight in a week, month, or even 2 months so don't expect it to come off in that time either. Results take time and your journey will have bumps in the road, but if you are consistent and work hard you will eventually see results. Enjoy the journey, not just the destination...
Have you gotten my 𝐅𝐑𝐄𝐄 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐞𝐛𝐨𝐨𝐤?
𝘊𝘰𝘮𝘮𝘦𝘯𝘵 𝘣𝘦𝘭𝘰𝘸 𝘢𝘯𝘥 𝘭𝘦𝘵 𝘮𝘦 𝘬𝘯𝘰𝘸 𝘪𝘧 𝘺𝘰𝘶 𝘨𝘰𝘵 𝘪𝘵 𝘢𝘯𝘥 𝘭𝘰𝘷𝘦 𝘪𝘵 𝘰𝘳 𝘪𝘧 𝘺𝘰𝘶 𝘞𝘈𝘕𝘛 𝘐𝘛!
- More Organized- Rising earlier and laying out your day in advance creates a series of approachable goals that you can dive right into. Worrying about traffic and your kids untied shoelaces are much more easy to deal with when you aren’t trying to remember a half dozen things while you run out the door.
- More time to exercise-How many of you have started an evening workout routine and made promises to yourself about visiting the gym every evening only to watch them die a tragic death? By the end of a long workday, we are typically mentally and physically exhausted, and the thought of exerting ourselves further is enough to make you want to crawl straight into bed. Also, evenings are often filled with schoolwork and family, leaving little time for extras such as exercise. Starting your day with a workout cuts your early evening fatigue out of the equation. Exercise releases endorphins too, which area feel-good hormones: making you start your day out in a good mood as well. When you exercise in the morning, you’re less likely to have an excuse. Plus, you’ll find that your morning workout will keep you energized all day long.
- Better, Deeper Rest-When you get yourself into a consistent cycle of rising and waking, you increase the effectiveness of the natural sleep stages your body needs to heal and promote healthy brain function. Plus, your body is physically able to regenerate and heal when well-rested.
- Quiet time- all the kids are asleep you can read your devotion drink you coffee In piece! Sometimes it amazes me that not everyone gets up earlier. It’s a miracle how quiet the world is first thing in the morning. Not only are there zero distractions, which will allow you to enjoy peace and quiet, but you’ll also find that your daily commute is easier if you leave an hour earlier and beat all the traffic.
1. Start slowly
DIET AFTER THE DIET
So you diet down maybe a 6-12 week challenge or templated meal plan, maybe you did keto, maybe you did paleo, or low carb, or high carb, or only protein whatever and it was great, you lost weight, you feel better, it was tough and rigid BUT you did it! So what now? Where are you going to go from here? Keep on the same diet? Is it sustainable for long term? Does it allow you to enjoy your family, maybe a date with your spouse, or a drink with a friend that needs your help, what about birthday parties, will you have to say oh I can’t eat that forever?
Or maybe you go back to eating how you did before the “diet” it goes ok weight stays the same for a week or so, so you think oh ok im good I can maintain this by doing a shit ton of cardio and go back to eating how I was, but then your body adapts to the cardio and your already doing 30 min a day, and eating “normal” again and you start to gain weight, more cardio? go back on diet you couldn’t sustain?
Ok you probably wonder what am I getting at! Let me help you, The DIET after the DIET is crucial in keeping your fatloss off and maintaining it. First of all your original diet should be something you can see yourself doing long term, you don’t have to do a fad diet to lose weight, you actually don’t have to take any food groups fully out of your diet at all, the reason all these “FAD” DIETS work is because they are putting you in a caloric deficit from what you were eating, it isn’t because you took all your carbs out that you lost 20 lbs its that you ate less than your maintenance calories that is why you lost weight. So to set up your NUTRITION not a diet find your maintenance calories need help with this DM me ill figure your maintenance calories for free. Next actually track what you are currently eating without changing anything this is crucial because any calculations for maintenance are figuring your predicted maintenance what your actually eating is a totally different story, then average those calories for 7 days and see how close to your predicted maintenance you are, close to it with in 100 calories perfect cut calories 5-10% set protein at 1gram per lb of body weight hit that daily and total calories for 2 weeks and track your weight. If you lose great stay there don’t change anything until you plateau. Now what if your predicted maintenance is 2000 calories but your only eating 1200 then it is necessary to reverse up to the 2000 calories slowly and hang there for a month or more depending how long you were at the low calories 3 months low cals stay at maintenance for 3 months and let your body adapt to those calories then cut down if you don’t do this you have not earned the right to diet and you will start getting into poverty calories and you will not sustain it.
Ok now you have dieted and it went great your down to your goal weight now time for the DIET after the DIET, so we slowly reverse to your NOW predicted maintenance it will be different then before because you have lost weight, slowly add in calories from carbs and fats because your protein should still be at 1gram per lb of body weight that shouldn’t have changed through your diet or reverse. Track your weight slowly add in calories if weight isn’t moving up weekly or 2 weeks. When you get to your maintenance perfect live life love yourself stay close to your maintenance calories work hard in the gym but not over work or think you can out work over eating and you will keep your weight off and be able to enjoy life eating more and being flexible. This is key because if you did low carb for instance and the diet is over you go back to what you ate normally you will gain all and maybe even more of your weight back because there is no reverse out of the diet to slowly let your body adapt to more calories, we just eat whatever and over fill ur fat stores so our body makes more in places we didn’t even have fat before you know that “I never have had a fat butt til now’, thats your body making more fat stores because you over filled the ones already there.
If this sounds complicating thats ok, that is why I am a nutrition coach to help you along the way message me and I will periodize your nutrition for you just like a exercise program has blocks and periodization so should your nutrition if it doesn’t and its not flexible for you to live life then you def should message me today for more info on my customized nutrition coaching.
To be able to lose fat your metabolism has to be in a good place to support extended fat loss. Let’s face it, fat loss is never an overnight thing it takes time, and to get from the beginning to end the metabolism dictates fat loss rate and also how much will be lost over the course of the diet.
Some of the reason’s metabolism might be slow are calories being low, or even just coming off a dieting period recently chronic dieting. A lot of people are eating very low calories and they expect to start a deficit from those low calories, but they don’t have a lot of room to work with to create a deficit in calories that is needed for fat loss. The 1st step in any diet is to work on getting calories UP before starting to diet. This will prime metabolic rate so it’s higher than it would be on low calories, and also gives you room to create a calorie deficit.
When we don’t give our body enough of what it needs (food), eventually it down regulates and slows down – becoming the all too common sluggish metabolism. The body does this to make sure that more critical survival mechanisms can still take place like managing our cortisol (stress). Now even though you may not feel overly stressed, the reality is most of us live highly stimulated lifestyles, and we are often malnourished due to any assortment of issues. When we don’t eat enough food, we burn less energy while at rest. The major hormones influenced in these adaptations include leptin, ghrelin, thyroid hormones, and testosterone, which are all unfavorably affected by weight loss.
In other words, the longer we eat less than what our body needs, the more our body will resist it. So if it feels like your body stops losing weight as you eat less, that’s because it is!
You’re not eating enough calories to lose weight - if you are hungry all day, craving foods, and overeating on the weekends. You can’t be consistent and you’re always thinking about your next meal. You lose some weight for a few days or a week and then you gain it all back and then some. Your motivation to work out is mediocre at best, and when you do train, it seems like you never make any real progress in strength, speed, endurance, or muscular growth. The majority of people trying and struggling to lose weight are sacrificing consistency and adherence by under-eating. Very few people are struggling to lose weight because they are eating too much. Overeating might have created the weight gain, but once someone decides to lose weight they rarely set calories too high. You should be eating as much as necessary to create consistency day to day and week to week. If you can’t get through a couple of weeks with consistent eating then you have too much restriction in your diet. This restriction can either be from under-eating or it could be from depriving yourself of fun foods.
So, let’s talk about reverse dieting and what we can do to repair our metabolism. If you’ve been in a restricted calorie phase for a while and you’re about to hit that brick wall, then it’s time to slowly bring your calories up, but so that it doesn’t result in gaining body fat.
Reverse dieting is a structured approach to awakening our metabolism once again.
3 Critical Steps:
- Slowly push calories back up until your reach your BASE or maintenance calories. Aim for just 100-150 calories per week. How the calories are split up between the macros (protein, carbs and fats) will be dependent on where your body fat % and lean muscle mass. Unless you are already familiar with this, then it is best done under the supervision of a coach experienced in writing macro plans to minimize fat gain.
- Heavy resistance training – If you haven’t already, reduce your cardio slowly! You need to use training that utilizes big lift “bang for buck” exercises to burn the extra calories from the additional food you’ve started to consume. You’ll put on a bit of lean muscle, but lose a lot of fat. And the increased lean muscle mass will have further positive impact on your metabolism.
- Be kind to yourself. Physically, mentally and emotionally. Understand this is a journey of controlled weight management and improved metabolic health. I hope you’re more mindful of your long-term health than a quick fix!
For anyone wanting to pursue this further, I suggest you educate yourself and when you start a reverse diet, have the perseverance to follow the process through (easier said than done I know!) This is where working with a knowledgeable trainer can have a major positive impact because they can guide you and support your progress through regular follow-ups.
I’m not going to lie. This process takes an open mind, patience and decent amount of knowledge. I know because I went through it myself and am starting to do it again this week. But you want to know something? It is so empowering to not fear food, have a healthy appetite, and have lots of drive to train hard. Aside from all that, it’s just great to feel damn good- 95% of the time.
I’ve helped more than a few clients go from little energy and stalled results, to big appetites and leaner physiques. Once you’ve repaired your metabolism you won’t have to put yourself through the ringer every day just to maintain or lose even the smallest amount of body fat. And just think about how good it would feel to enjoy generous amounts of yummy nutritious food and not have to worry that you’re putting on weight. It is possible.
The real progress in weight loss comes from the adjustment process. But you can’t adjust what isn’t consistent. So get consistent first, even if that means weight loss doesn’t happen from day 1. Sometimes you have to let go of losing weight in order to lose it. See the big picture and trust the process. Eat to feel your best, fuel your workouts, and create satisfaction and enjoyment. When you do that you’ll be more engaged with the process and consistency and adherence will improve. So don’t be afraid to eat. Calories aren’t the enemy!
Message me if you need help on your health journey!!
Things that can make your weight fluctuate
-Higher levels of daily sodium will increase weight typically the next day. Tracking sodium is not required, but you may want to indeed track sodium at times to get a good gauge on where your intake lies. Huge fluctuations in sodium can also result in weight fluctuations.
-water Intake- unless you measure the exact amount and drink the exact same everyday (which who has time for that), your water intake will effect your weight fluctuations.
-lack of sleep and high stress levels increase cortisol in the body This hormone can result in water retention and result in additional weight. Getting a good night’s sleep and trying to manage stress levels should be a priority for overall health and wellness. check out https://1stphorm.com/products/c-21?a_aid=lindsaysaenz
-The timing of the meal you consumed closest to bed as well as food choices the day prior is another factor. Higher fiber foods will take longer to empty from the stomach. This will generally result in the body retaining more food weight as the stomach has not had a chance to digest the food ingested before bed and expel the waste. Avoid huge fluctuations in meal timing before bed for more consistent weigh ins in the morning.
-The type of scale you choose to use can vary weigh in results. Some scales are more accurate than others and most scales will vary slightly unless calibrated. Keep this in mind and take this factor into account for differences in scale weight. Try to be consistent with the scale that you use.
-Hormones before, during, and after a menstrual cycle for women can affect scale weight tremendously. Weight gain can begin up to 10 days before the menstrual cycle and last even after a women’s cycle ends. If you are a woman, try to note trends in weight during these times in order to have a good gauge on what to expect during these times. Weight typically trends up during the menstrual cycle, but each individual is different. Noting your own individual trends is key to better understanding fluctuations on the scale.
-Medications affecting hormones can also result in weight changes. Make sure you are having a discussion with your doctor or pharmacist if you are concerned about any effects of current medications.