𝐀𝐫𝐞 𝐲𝐨𝐮 𝐩𝐚𝐲𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐫𝐞𝐧𝐭 𝐭𝐨 𝐫𝐞𝐚𝐜𝐡 𝐲𝐨𝐮𝐫 𝐬𝐮𝐜𝐜𝐞𝐬𝐬 𝐝𝐚𝐢𝐥𝐲?
Daily actions and daily decisions will determine your success.
I know it’s 𝐭𝐨𝐮𝐠𝐡 you don’t have to be perfect you just have to be consistent and put in the work daily.
Success in any area of your life takes daily work to get and keep.
Reach out if you need help to have accountability within a coach someone to keep you going when you don’t want to, someone to talk to when your struggling. I am more than a macro giver and programmer, 𝘐 𝘈𝘔 𝘈 𝘊𝘖𝘈𝘊𝘏...
𝘋𝘦𝘧𝘪𝘯𝘪𝘵𝘪𝘰𝘯 𝘰𝘧 𝘊𝘰𝘢𝘤𝘩- 𝘢 𝘩𝘰𝘳𝘴𝘦 𝘥𝘳𝘢𝘸𝘯 𝘤𝘢𝘳𝘳𝘪𝘢𝘨𝘦, 𝘤𝘢𝘳𝘳𝘺𝘪𝘯𝘨 𝘪𝘵𝘴 𝘱𝘢𝘴𝘴𝘦𝘯𝘨𝘦𝘳𝘴 𝘵𝘰 𝘵𝘩𝘦𝘪𝘳 𝘥𝘦𝘴𝘵𝘪𝘯𝘢𝘵𝘪𝘰𝘯.
I am a coach carrying you, teaching you, taking you on your journey to your destination.
𝐘𝐨𝐮 𝐧𝐞𝐞𝐝 𝐚 𝐜𝐨𝐚𝐜𝐡 𝐬𝐢𝐬𝐭𝐞𝐫!
Let’s pay your rent daily together!
This is why my coaching is 𝘣𝘶𝘪𝘭𝘵 𝘧𝘰𝘳 𝘺𝘰𝘶! “Your way” what CAN you do, what’s your life like, where are YOU at!
Let’s build your nutrition and fitness plan together!!
Interested in my coaching services please fill out the application http://bit.ly/APPLYBBY
I can’t wait to hear from you!! 💕💪🏻
#𝐦𝐨𝐦𝐬𝐭𝐫𝐨𝐧𝐠𝟑𝟔𝟓 “𝐀𝐥𝐥 𝐝𝐚𝐲, 𝐄𝐯𝐞𝐫𝐲𝐝𝐚𝐲, 𝐌𝐲 𝐰𝐚𝐲”
So if you are weighing only once per week start weighing daily and average for the week. Our weight can fluctuate from day to day from sleep, stress, water intake, sodium, food volume, 💩, medicine, period, hormones...
this is why averaging for the week is much more accurate to use for data on whether or not you are seeing progress.
𝐘𝐨-𝐲𝐨 𝐝𝐢𝐞𝐭𝐢𝐧𝐠 𝐯𝐬 𝐏𝐞𝐫𝐢𝐨𝐝𝐢𝐳𝐚𝐭𝐢𝐨𝐧
𝐘𝐨-𝐲𝐨 𝐝𝐢𝐞𝐭𝐢𝐧𝐠 is where you go on a fad diet like "keto, paleo, low carb, fasting, whole 30..." and you do great you lose weight, then you plateau and think well this isn't working for me and you go back to how you ate before, what happens then is you gain weight back and get back up to or more weight than before you did the fad diet! Then back into that fad diet because well it worked for you then...
When will you stop tearing down your metabolism and get real control of your nutrition?
𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐏𝐞𝐫𝐢𝐨𝐝𝐢𝐳𝐚𝐭𝐢𝐨𝐧 is looking ahead and setting a long term plan for your nutrition; First, we will find out where you are now, then restructure your macronutrients and make sure you are eating enough protein and calories in total, next we will decide from your goals on how long we will be in a deficit, we will set periodized diet breaks which Is taking you up to your now predicted maintenance and kind of reset your metabolism and give you a break from dieting this helps physically, mentally, and physiologically reset you, this will last 1-2 weeks, then back in a deficit, this will happen until we reach your goal this is all specific to the person and some may take longer than others. Once we get to your goal will then reverse diet you up to your now predicted maintenance, once you are there we will hang out and let your body adapt to those new calories and maintain that new goal weight within a couple of lbs.
𝘗𝘦𝘳𝘤𝘦𝘯𝘵𝘢𝘨𝘦𝘴 𝘰𝘧 𝘱𝘦𝘰𝘱𝘭𝘦 𝘵𝘩𝘢𝘵 𝘳𝘦𝘭𝘢𝘱𝘴𝘦 𝘰𝘯 𝘢 𝘥𝘪𝘦𝘵
Within one year 77%
Within two years 85%
Within three years 95%
1/3 to 2/3 put on more weight than they lost
Less than 5% are successful at keeping off weight.
The 5% that keep it off have good healthy habits, their nutrition or diet plan fits in their lifestyle, they take it slow and steady, and they learn how to reverse out of their diet rather than being on a diet for six weeks and going right back to “normal” eating.
This is why having a coach is crucial for your success, holding you accountable and periodizing your custom nutritional plan to help you reach your goals!
Apply to coach with me here: http://bit.ly/APPLYBBY
𝐘𝐨𝐮 𝐛𝐞𝐥𝐢𝐞𝐯𝐞 𝐮𝐧𝐝𝐞𝐫 𝐞𝐚𝐭𝐢𝐧𝐠 𝐚𝐧𝐝 𝐨𝐯𝐞𝐫-𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐢𝐧𝐠 𝐢𝐬 𝐭𝐡𝐞 𝐰𝐚𝐲!
𝘠𝘰𝘶 𝘮𝘪𝘨𝘩𝘵 𝘣𝘦 𝘴𝘶𝘳𝘱𝘳𝘪𝘴𝘦𝘥 𝘵𝘩𝘢𝘵 𝘐 𝘳𝘢𝘳𝘦𝘭𝘺 𝘩𝘷 𝘸𝘰𝘳𝘬𝘦𝘥 𝘸𝘪𝘵𝘩 𝘢 𝘸𝘰𝘮𝘢𝘯 𝘤𝘭𝘪𝘦𝘯𝘵 𝘸𝘩𝘰 𝘸𝘢𝘴 𝘰𝘷𝘦𝘳𝘦𝘢𝘵𝘪𝘯𝘨. In fact, many of my clients come to me on extremely low-calorie diets, around 1,000 to 1,200 calories per day, combined with six to seven days per week of intense exercise like CrossFit or OT.
They are frustrated that their weight isn’t changing; for some of these women, their weight has actually been increasing since they dropped their food intake and started working out more. Many of these women are also eating a very low-carbohydrate diet with the goal of losing weight quickly for a quick fix.
We’ve been trained to believe that the body is a machine, and we can input and output our calories in a way that will cause weight loss, which is true calorie deficit is the only way to lose fat, but there are safe levels and unsafe low levels of calories. So it’s understandable why these clients would expect to see weight loss from a significant caloric deficit like that. But the fact is, they simply can’t lose the last 15 to 30 pounds no matter how little they eat.
While a short-term, moderate caloric deficit can lead to sustainable weight loss, much larger and longer deficits induce changes in your body’s metabolism in order to keep your body in a homeostatic balance. Your body does not like major, drastic changes, and it will down-regulate your thyroid, adrenals, and sex hormones in order to reduce your overall caloric output.
These hormonal changes can lead to stalled weight loss and body fat retention, along with many other negative health effects that go beyond weight loss resistance. So, if you’ve been eating less and exercising way more in an attempt to lose weight, consider whether this has been working for you or against you???
This is why I work with my clients to reset and prime their metabolism before we ever go into a diet. I want to set you up for long term success not short term quick fix!
𝐋𝐞𝐭’𝐬 𝐠𝐞𝐭 𝐲𝐨𝐮 𝐫𝐞𝐚𝐥 𝐥𝐨𝐧𝐠 𝐭𝐞𝐫𝐦 𝐫𝐞𝐬𝐮𝐥𝐭𝐬!!
𝟗 𝗪𝐀𝐘𝐒 𝐓𝐎 𝐌𝐀𝐊𝐄 𝐅𝐀𝐓-𝐋𝐎𝐒𝐒 𝐄𝐀𝐒𝐈𝐄𝐑
1. 𝐌𝐞𝐚𝐥 𝐏𝐫𝐞𝐩- stay prepared
2. 𝐀𝐝𝐝 𝐥𝐨𝐰 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐧𝐮𝐭𝐫𝐢𝐞𝐧𝐭 𝐝𝐞𝐧𝐬𝐞 𝐟𝐨𝐨𝐝𝐬
3. Focus each meal around 𝐩𝐫𝐨𝐭𝐞𝐢𝐧
4. Stay 𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐝
5. Add 𝐜𝐚𝐟𝐟𝐞𝐢𝐧𝐞
6. Have planned 𝐅𝐮𝐧 𝐟𝐨𝐨𝐝𝐬!!
7. Use 𝐭𝐢𝐦𝐞 𝐫𝐞𝐬𝐭𝐫𝐢𝐜𝐭𝐞𝐝 𝐟𝐞𝐞𝐝𝐢𝐧𝐠𝐬 especially when calories get lower
8. Add 𝟑-𝟏𝟎 𝐦𝐢𝐧 𝐰𝐚𝐥𝐤𝐬 a day
9. 𝐏𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐳𝐞 𝐬𝐥𝐞𝐞𝐩- if your not sleeping don’t expect results 😉
𝘋𝘪𝘦𝘵𝘪𝘯𝘨 𝘪𝘴 𝘩𝘢𝘳𝘥 𝘢𝘯𝘥 𝘪𝘵’𝘴 𝘢 𝘱𝘳𝘪𝘷𝘪𝘭𝘦𝘨𝘦!
Work hard, get healthy, change your life!
𝐌𝐞𝐬𝐬𝐚𝐠𝐞 𝐦𝐞 𝐟𝐨𝐫 𝐡𝐞𝐥𝐩!
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 💵 !!