• Neglecting to heal your relationship with food is sabotaging your weight loss.⁣ ⁣ When I started my fat loss journey, I did all the Beachbody programs. I got REALLY GOOD at following rules.⁣ ⁣ Then I started tracking macros, intermittent fasting, keto & I followed more rules.⁣ ⁣ Then something shifted. ⁣ I knew what to do but I couldn' follow through with the meal plans.⁣ Today's a low carb day, but I was so hungry, a small snack turned into a free for all. ⁣ Don't eat more than 130g of carbs a day, then I'd find myself face first in a bowl of oatmeal.⁣ ⁣ Why couldn't I just be consistent?⁣ Why was it so easy for everyone else to eat clean?⁣ ⁣ I didn't understand how my unhealthy my relationship with food was.⁣ ⁣ Driven from years of chronic diets, "off-limits" foods, countless Sunday nights drowned in guilt and shame from falling off track, and the endless Monday mornings starting back over.⁣ ⁣ If I were going to lose the 15lbs once & for all, I needed to reprogram how I interacted with and viewed food.⁣ ⁣ Day by day, I released restrictions on my diet. I allowed myself to enjoy anything I wanted: carbs, fats, junk food, healthy food. I threw out the meal plans. I needed to learn how to eat normally. ⁣ ⁣ I needed to re-build that trust in myself around food that I wont binge or gain 10lbs if I don't eat perfectly.⁣ ⁣ "It was a complete 180° from previous vacations...I had 2 bites of the chocolate cake, and I was like, I don't need this, where normally this would be my only chance to eat it so I'd eat a whole piece." ⁣ -A Lean Body Blueprint graduate on our coaching call today!⁣ ⁣ 3 Ways your mindset with food is sabotaging your Weight loss: ▪︎Believing you have to be perfect in your diet to see results - so you struggle with consistency⁣. ▪︎Viewing food as good/bad - so you binge when you eat something off-plan.⁣ ▪︎Self-sabotaging on the weekend - because you haven't learned how to have true balance & moderation. In Lean Body Blueprint, my 90-day fat loss accelerator, we dig into mindset with food, FIRST! ⁣ It's the foundation you build your transformation upon. Neglect to build a solid foundation & those self sabotaging patterns will always return.
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    Neglecting to heal your relationship with food is sabotaging your weight loss.⁣ ⁣ When I started my fat loss journey, I did all the Beachbody programs. I got REALLY GOOD at following rules.⁣ ⁣ Then I started tracking macros, intermittent fasting, keto & I followed more rules.⁣ ⁣ Then something shifted. ⁣ I knew what to do but I couldn' follow through with the meal plans.⁣ Today's a low carb day, but I was so hungry, a small snack turned into a free for all. ⁣ Don't eat more than 130g of carbs a day, then I'd find myself face first in a bowl of oatmeal.⁣ ⁣ Why couldn't I just be consistent?⁣ Why was it so easy for everyone else to eat clean?⁣ ⁣ I didn't understand how my unhealthy my relationship with food was.⁣ ⁣ Driven from years of chronic diets, "off-limits" foods, countless Sunday nights drowned in guilt and shame from falling off track, and the endless Monday mornings starting back over.⁣ ⁣ If I were going to lose the 15lbs once & for all, I needed to reprogram how I interacted with and viewed food.⁣ ⁣ Day by day, I released restrictions on my diet. I allowed myself to enjoy anything I wanted: carbs, fats, junk food, healthy food. I threw out the meal plans. I needed to learn how to eat normally. ⁣ ⁣ I needed to re-build that trust in myself around food that I wont binge or gain 10lbs if I don't eat perfectly.⁣ ⁣ "It was a complete 180° from previous vacations...I had 2 bites of the chocolate cake, and I was like, I don't need this, where normally this would be my only chance to eat it so I'd eat a whole piece." ⁣ -A Lean Body Blueprint graduate on our coaching call today!⁣ ⁣ 3 Ways your mindset with food is sabotaging your Weight loss: ▪︎Believing you have to be perfect in your diet to see results - so you struggle with consistency⁣. ▪︎Viewing food as good/bad - so you binge when you eat something off-plan.⁣ ▪︎Self-sabotaging on the weekend - because you haven't learned how to have true balance & moderation. In Lean Body Blueprint, my 90-day fat loss accelerator, we dig into mindset with food, FIRST! ⁣ It's the foundation you build your transformation upon. Neglect to build a solid foundation & those self sabotaging patterns will always return.
  • #1 Easy Strategy to Eat More and Lose Weight! ⠀ Have you ever finished your calories by 2 pm then tried not to eat for the rest of the day only to binge at night? I used to too...⠀ I was living the convenience lifestyle when I was personal training. RX bars between clients, almond butter & oats for breakfast. Anything grab n' go. After getting back into tracking & measuring my food, I found myself with a huge problem. I would blow through my nutrition targets quickly during the day. I'm talking like 11 am or 2 pm quickly... ⠀ This made consistency extremely difficult because I was always hungry & I was also consistently overeating. ⠀ ⠀ I was missing an understanding of Nutrient Density vs. Caloric Density⠀ ⠀ One strategy that allows my LBB babes to eat more food, feel satisfied, & shed body fat. ⠀ ⠀ Nutrient density: how rich or void a portion of food is of quality nutrients.⠀ ⠀ Caloric density: the number of calories a particular portion of food contains.⠀ ⠀ There's this idea in the tracking world called "if it fits your macros." That if a food fits your macronutrient goals, and you're in a calorie deficit it doesn't matter what you eat you'll still lose weight.⠀ ⠀ *eye roll* ⠀ ⠀ The quantity of the food you eat matters (Amount)⠀ The quality of your food matters too! (Type)⠀ ⠀ 150g of broccoli contains many more vitamins, minerals, & nutrients than 150g of white bread. Meaning it will help FILL YOU UP, provide SUSTAINED ENERGY, and support easy FAT LOSS + weight MAINTENANCE. ⠀ ⠀ Nutrient-dense options: fruits, veggies, whole grains, nuts, seeds, lean protein.⠀ ⠀ Calorically dense foods: processed foods, sweets, cakes, cookies, baked goods. ⠀ ⠀ Yes, some foods are both nutrient-dense & calorically-dense. Think salmon or nuts; but you'll feel the difference in eating salmon for dinner vs. scarfing down takeout & feeling hungry an hour later. ⠀ If you want to eat more & lose weight:⠀ •Prioritize whole, unprocessed NUTRIENT dense foods the majority of the time.⠀ •Eat foods that are higher in VOLUME, higher in NUTRIENTS, & lower in CALORIES.⠀ ⠀ You'll have ↑ energy, ↑ body composition, and ↓ bloating.⠀ ⠀ Hit save📍 to keep this reminder on hand!
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    #1 Easy Strategy to Eat More and Lose Weight! ⠀ Have you ever finished your calories by 2 pm then tried not to eat for the rest of the day only to binge at night? I used to too...⠀ I was living the convenience lifestyle when I was personal training. RX bars between clients, almond butter & oats for breakfast. Anything grab n' go. After getting back into tracking & measuring my food, I found myself with a huge problem. I would blow through my nutrition targets quickly during the day. I'm talking like 11 am or 2 pm quickly... ⠀ This made consistency extremely difficult because I was always hungry & I was also consistently overeating. ⠀ ⠀ I was missing an understanding of Nutrient Density vs. Caloric Density⠀ ⠀ One strategy that allows my LBB babes to eat more food, feel satisfied, & shed body fat. ⠀ ⠀ Nutrient density: how rich or void a portion of food is of quality nutrients.⠀ ⠀ Caloric density: the number of calories a particular portion of food contains.⠀ ⠀ There's this idea in the tracking world called "if it fits your macros." That if a food fits your macronutrient goals, and you're in a calorie deficit it doesn't matter what you eat you'll still lose weight.⠀ ⠀ *eye roll* ⠀ ⠀ The quantity of the food you eat matters (Amount)⠀ The quality of your food matters too! (Type)⠀ ⠀ 150g of broccoli contains many more vitamins, minerals, & nutrients than 150g of white bread. Meaning it will help FILL YOU UP, provide SUSTAINED ENERGY, and support easy FAT LOSS + weight MAINTENANCE. ⠀ ⠀ Nutrient-dense options: fruits, veggies, whole grains, nuts, seeds, lean protein.⠀ ⠀ Calorically dense foods: processed foods, sweets, cakes, cookies, baked goods. ⠀ ⠀ Yes, some foods are both nutrient-dense & calorically-dense. Think salmon or nuts; but you'll feel the difference in eating salmon for dinner vs. scarfing down takeout & feeling hungry an hour later. ⠀ If you want to eat more & lose weight:⠀ •Prioritize whole, unprocessed NUTRIENT dense foods the majority of the time.⠀ •Eat foods that are higher in VOLUME, higher in NUTRIENTS, & lower in CALORIES.⠀ ⠀ You'll have ↑ energy, ↑ body composition, and ↓ bloating.⠀ ⠀ Hit save📍 to keep this reminder on hand!
  • 12 things you don't want to hear but need to know about your fat loss journey.⠀ ⠀ I wish I knew these facts earlier in my journey. Take time to understand and implement these to save time, money, and frustration. ⠀ 1. Fat loss takes a LONG TIME. By itself, sustainable fat loss will take months on years, avoiding starting or trying to shortcut the process is only delaying you seeing results. ⠀ 2. Calories matter, but hormones matter too. Meaning healthy habits that support your metabolism are just as if not more important than calories in vs. calories out. ⠀ 3. If you're doing everything right and not seeing results, you're not doing everything right. ⠀ 4. Any diet will "work" because it puts you into a calorie deficit. The question is, what way of eating works best for YOU? Hint: you won't find it on a shelf. ⠀ 5. You need far less cardio than you think you do to lose weight and a great deal more NEAT (Daily movement) and sleep. ⠀ 6. The all or nothing mentality around your diet and exercise will derail any efforts you make until you heal that belief. ⠀ 7. You don't "need" a coach, but hiring one is the fastest way to shatter your struggles and achieve sustainable results. You also don't need a GPS, but driving to California will be a lot more difficult without one, right? ⠀ 8. Struggles with consistency are a byproduct of an unhealthy relationship with food, restrictive diets/meal plans, and lack of balanced nutritional habits. Master those and consistency will no longer be a struggle. ⠀ 9. You're going to wish the processes happened more quickly, have bad body image days, want to throw in the towel when you eat something you didn't mean to. KEEP GOING. ⠀ 10. Your results require you to ask better questions. For example: Why did I fall off track? What triggered these cravings? Why do I turn to food when I'm stressed? Brainstorm how to overcome the obstacle. Don't merely accept it as your reality. ⠀ 11. You need a daily stress management practice. Period. ⠀ 12. The basics work. There's a reason you hear the same information repeatedly. Bonus: keto & fasting aren't necessary. Eat the dang carbs & enjoy your breakfast.⠀ ⠀ Save this post 📲 to refer back on!
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    12 things you don't want to hear but need to know about your fat loss journey.⠀ ⠀ I wish I knew these facts earlier in my journey. Take time to understand and implement these to save time, money, and frustration. ⠀ 1. Fat loss takes a LONG TIME. By itself, sustainable fat loss will take months on years, avoiding starting or trying to shortcut the process is only delaying you seeing results. ⠀ 2. Calories matter, but hormones matter too. Meaning healthy habits that support your metabolism are just as if not more important than calories in vs. calories out. ⠀ 3. If you're doing everything right and not seeing results, you're not doing everything right. ⠀ 4. Any diet will "work" because it puts you into a calorie deficit. The question is, what way of eating works best for YOU? Hint: you won't find it on a shelf. ⠀ 5. You need far less cardio than you think you do to lose weight and a great deal more NEAT (Daily movement) and sleep. ⠀ 6. The all or nothing mentality around your diet and exercise will derail any efforts you make until you heal that belief. ⠀ 7. You don't "need" a coach, but hiring one is the fastest way to shatter your struggles and achieve sustainable results. You also don't need a GPS, but driving to California will be a lot more difficult without one, right? ⠀ 8. Struggles with consistency are a byproduct of an unhealthy relationship with food, restrictive diets/meal plans, and lack of balanced nutritional habits. Master those and consistency will no longer be a struggle. ⠀ 9. You're going to wish the processes happened more quickly, have bad body image days, want to throw in the towel when you eat something you didn't mean to. KEEP GOING. ⠀ 10. Your results require you to ask better questions. For example: Why did I fall off track? What triggered these cravings? Why do I turn to food when I'm stressed? Brainstorm how to overcome the obstacle. Don't merely accept it as your reality. ⠀ 11. You need a daily stress management practice. Period. ⠀ 12. The basics work. There's a reason you hear the same information repeatedly. Bonus: keto & fasting aren't necessary. Eat the dang carbs & enjoy your breakfast.⠀ ⠀ Save this post 📲 to refer back on!
  • Is losing weight actually hard OR is it hard because you haven't found what will work for you? ⠀ Okay so eating healthy can require some compromise. Working out instead of laying on the couch watching another Netflix series, yeah it’s inconvenient. Waking up early to get your workout in before commuting is tiring. ⠀ But you know what’s actually hard? ⠀ Waking up in a body that doesn’t feel like you. Continually being disappointed in yourself for giving up on the plan & not following through. Feeling sick & tired all the time convincing yourself you can’t lose the weight and to accept this is just how you’ll always look. ⠀ Watching other people reach & surpass their goals thinking to yourself “I could never do that, I wish.. Well she had doesn’t have to (insert whatever story you’re telling yourself).” ⠀ Waking up every Monday saying “Okay, today is the day, this time is going to be different.” but you also said that last week too. ___⠀ Sure putting in effort is challenging. ⠀ Sticking to your word requires perseverance. Not giving up when times get uncomfortable tests your dedication. ⠀ Hard? Ehh maybe. BUT nothing is more difficult or uncomfortable than living in a body you hate. ⠀ ⠀ What if instead of holding yourself back from starting you took the next step? If, instead of stopping when the path was difficult you kept going, imperfect action and all? Because STOPPING and having to START again week after week after month after year is exhausting. ⠀ ⠀ What if instead of trying to figure out “how to lose weight” on your own, you invested in a coach to guide you? To shortcut the process. ⠀ ⠀ I understand, investing in yourself is scary. ⠀ I get that you might not trust yourself to follow through with a program anymore. ⠀ Trust me when I say you CAN do anything you desire. When you invest in a coach, you’re investing in belief. Someone who will lay out the steps and help you take each one until you can start to believe you can do it too.⠀ ⠀ Weight loss is not “hard.” What's hard is spending years trying to go it alone, feeling lost on what will work for you. Until you’ve convinced yourself you're not capable of creating the change you desire.
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    Is losing weight actually hard OR is it hard because you haven't found what will work for you? ⠀ Okay so eating healthy can require some compromise. Working out instead of laying on the couch watching another Netflix series, yeah it’s inconvenient. Waking up early to get your workout in before commuting is tiring. ⠀ But you know what’s actually hard? ⠀ Waking up in a body that doesn’t feel like you. Continually being disappointed in yourself for giving up on the plan & not following through. Feeling sick & tired all the time convincing yourself you can’t lose the weight and to accept this is just how you’ll always look. ⠀ Watching other people reach & surpass their goals thinking to yourself “I could never do that, I wish.. Well she had doesn’t have to (insert whatever story you’re telling yourself).” ⠀ Waking up every Monday saying “Okay, today is the day, this time is going to be different.” but you also said that last week too. ___⠀ Sure putting in effort is challenging. ⠀ Sticking to your word requires perseverance. Not giving up when times get uncomfortable tests your dedication. ⠀ Hard? Ehh maybe. BUT nothing is more difficult or uncomfortable than living in a body you hate. ⠀ ⠀ What if instead of holding yourself back from starting you took the next step? If, instead of stopping when the path was difficult you kept going, imperfect action and all? Because STOPPING and having to START again week after week after month after year is exhausting. ⠀ ⠀ What if instead of trying to figure out “how to lose weight” on your own, you invested in a coach to guide you? To shortcut the process. ⠀ ⠀ I understand, investing in yourself is scary. ⠀ I get that you might not trust yourself to follow through with a program anymore. ⠀ Trust me when I say you CAN do anything you desire. When you invest in a coach, you’re investing in belief. Someone who will lay out the steps and help you take each one until you can start to believe you can do it too.⠀ ⠀ Weight loss is not “hard.” What's hard is spending years trying to go it alone, feeling lost on what will work for you. Until you’ve convinced yourself you're not capable of creating the change you desire.
  • Where to go after you complete your reverse diet. [Part 3/3] ⠀ Let’s recap.⠀ After chronic dieting, you may need to reverse diet (Part 1/3 of my latest posts) You reverse dieted (Part 2)⠀ Now you’ve reached maintenance. ⠀ ⠀ This means you’re eating enough calories for your body to maintain its body weight with no changes to muscle/fat tissue. Aka >2000 calories, ladies!⠀ ⠀ I had never heard of a “maintenance phase” when I began. My life was a series of weeks focusing on fat loss or regaining the weight from falling off track. ⠀ ⠀ I didn’t know you could stop, eat more & not gain weight.⠀ ⠀ Your body was not designed to diet on repeat.⠀ We only should be in a "deficit" for 4-12 wks at a time, 1-2x per year. Then after a cut, return to maintenance for several months to let our body bounce back. ⠀ ⠀ The 1-10+ years of chronic low calories, carb restriction, & shakes for meals, you need to give your body a chance to BREATHE, to feel safe it's not underfed.⠀ ⠀ This is why maintenance matters.⠀ ⠀ Not only to restoring metabolic downregulation from dieting but to feel good.⠀ ↑ strength in the gym, ↑ energy, improved sleep quality, + more!⠀ ⠀ A maintenance phase is great for people who:⠀ Don’t have tons of weight to lose/gain.⠀ Are between seasons of fat loss vs. muscle gain.⠀ Have completed a reverse diet or cut. ⠀ Want to shift body composition without eating in a deficit/surplus. Are focused on performance goals.⠀ Are looking to restore metabolic downregulation.⠀ Are looking to enjoy life without stressing over weight fluctuations. ⠀ ⠀ The hardest part of maintenance is weight loss isn't the goal. So it can feel like you’re “Not making progress” towards the body you want.⠀ ⠀ However, you are progressing. ⠀ It’s just not in the way you’re used to. ⠀ ⠀ You must play the long game here. Step out of a deficit (reverse diet), give the body time to heal (maintenance), focus on building muscle (surplus), so when you do enter a deficit again, you're stronger & built the definition you desire. Maintenance/reverse diets aren’t detours from your goals; rather intentional transitions. The body you're looking for is built from seasons of fat loss, maintenance, & muscle gain
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    Where to go after you complete your reverse diet. [Part 3/3] ⠀ Let’s recap.⠀ After chronic dieting, you may need to reverse diet (Part 1/3 of my latest posts) You reverse dieted (Part 2)⠀ Now you’ve reached maintenance. ⠀ ⠀ This means you’re eating enough calories for your body to maintain its body weight with no changes to muscle/fat tissue. Aka >2000 calories, ladies!⠀ ⠀ I had never heard of a “maintenance phase” when I began. My life was a series of weeks focusing on fat loss or regaining the weight from falling off track. ⠀ ⠀ I didn’t know you could stop, eat more & not gain weight.⠀ ⠀ Your body was not designed to diet on repeat.⠀ We only should be in a "deficit" for 4-12 wks at a time, 1-2x per year. Then after a cut, return to maintenance for several months to let our body bounce back. ⠀ ⠀ The 1-10+ years of chronic low calories, carb restriction, & shakes for meals, you need to give your body a chance to BREATHE, to feel safe it's not underfed.⠀ ⠀ This is why maintenance matters.⠀ ⠀ Not only to restoring metabolic downregulation from dieting but to feel good.⠀ ↑ strength in the gym, ↑ energy, improved sleep quality, + more!⠀ ⠀ A maintenance phase is great for people who:⠀ Don’t have tons of weight to lose/gain.⠀ Are between seasons of fat loss vs. muscle gain.⠀ Have completed a reverse diet or cut. ⠀ Want to shift body composition without eating in a deficit/surplus. Are focused on performance goals.⠀ Are looking to restore metabolic downregulation.⠀ Are looking to enjoy life without stressing over weight fluctuations. ⠀ ⠀ The hardest part of maintenance is weight loss isn't the goal. So it can feel like you’re “Not making progress” towards the body you want.⠀ ⠀ However, you are progressing. ⠀ It’s just not in the way you’re used to. ⠀ ⠀ You must play the long game here. Step out of a deficit (reverse diet), give the body time to heal (maintenance), focus on building muscle (surplus), so when you do enter a deficit again, you're stronger & built the definition you desire. Maintenance/reverse diets aren’t detours from your goals; rather intentional transitions. The body you're looking for is built from seasons of fat loss, maintenance, & muscle gain