HOW TO BREAK FREE FROM RESTRICTIVE DIETS. Tracking macros? Counting containers? Fearful to release control around your diet because you don't trust yourself to eat within moderation? I know that feeling well. You want to quit following some restrictive diet plan but feel as though you forgot how to “Eat normally, right? My way of eating & the methodology I teach in LBB is the intersection between structure & freedom. You see, you don’t need to weigh every morsel of food you eat to see results. It also can’t be a full free for all if you want to see a specific outcome. Sure you can listen to your body, but if you don’t understand what it's telling you it needs ➡️ you're lost. It’s like trying to reach a destination without the map. You will get there eventually, but it'll take a lot longer 💯. Here’s how we make it happen. 👇 I teach my LBB ladies how to build their plate so they can eat in a way that nourishes their body ANYWHERE + ANYTIME! Busy lifestyles are no issue here. Then we uncover how to adjust their plate based on their BODY + GOALS. No one size fits all diet junk. You see, this puts YOU in the driver seat. Enough structure to feel comfortable in how to be eating for your goals. But with the complete freedom to incorporate foods you love and make it work for your lifestyle. Here's 5 tips to feel more comfortable releasing control around your diet that you can implement NOW! ___ 1. Familiarize yourself with portion sizes. 2. Focus on the nutrient density of your meal rather than specific #’s or grams. Do you have a serving of a protein/carb/veggie/fat at every meal? Start here! 3. Ease off tracking 1 meal / day OR take 1-2 days per week where you don’t track. Get comfortable relearning to trust yourself. 4. Begin tuning into your hunger and fullness cues and eating to satiety. 5. Ensure you’re getting enough sleep 8+ hours a night so you don’t need to practice extreme willpower. Looking to get lose weight without having to obsess over #'s to give up your favorite foods? Then my 90 days fat loss accelerator is for you! LBB is opening for enrollment MONDAY! 💛🎉 . Drop which step you're implementing this week! 👇
Are your workouts the reason you’re not seeing results? Did you know you could be working out TOO much? Yes you read that right, more is not always better, especially in the case of working out. While some ladies struggle to get to the gym or workout. Many other ladies LOVE fitness so much they feel like something’s missing when they don’t workout. . ➡️Making it extremely easy to train 7 days a week. . ➡️Train for over an hour. . ➡️Or simple not be recovering well for the amount of exercise you’re doing! Now is also a good time to mention the TYPES of workouts you do matter. Orange theory 4, 5, 6, days a week → Not going to help your fat loss goals. ___ You know how it goes, you’re not seeing results so you think it’s time to: . -Workout more, workout harder, crank up the intensity, add more cardio, etc. . -Despite being exhausted you continue to eat less and less. Which brings on a slew of other issues contributing to not seeing results. Here’s why this doesn’t work. Your body + metabolism is a giant stress barometer. Adjusting and reacting to the stress placed on it. Your body DOESN’T recognize the difference between working out too much or under-eating. Aiming to meet a deadline at work or running late for work in rush hour. It's all perceived the same! When we are under this extreme stress we reduce our ability to burn fat. Increase stress hormones. Reduce muscle recovery, tank our energy and willpower, increase hunger and cravings, etc. ___ A basic checklist to prevent overtraining. . ✔Ensure you’re getting 8+ hours of sleep every night to support recovery. . ✔Take 1-3 rest days a week. . ✔Incorporate restorative movement into your routine (Walking, yoga, etc). . ✔Eat. Seriously. If you’re under-eating you won’t be fueling your muscles for recovery or supporting your metabolism. If you’re always sore, having trouble sleeping, your motivation has dropped. Are feeling more emotional/stressed lately, not hungry OR constantly hungry. Exhausted all the time, beginning to dread your workouts, or experiencing other symptoms. It may be time to cut back. Have Q’s about your fitnessroutine? 👇 Shoot me a DM! 📲 PS! Enrollment for LBB opening Soon! 😜
Waiting for motivation is the oldest excuse in the book. . “I’m just not motivated enough to workout everyday.” “I know I should I just can’t seem to get motivated.” Or DM’s always asking how I stay motivated all the time. NEWSFLASH: You won’t feel motivated all the time. Especially in the beginning! You know what will beats motivation? Building a routine. Here’s what I mean. ⬇️ Let’s say you want to wake up everyday at 6am to workout. You definitely won’t feel motivated in the beginning if you’re not used to waking up that early, but need to be disciplined enough to do it anyway. Force yourself to make it happen. BUT, and here’s the magic. With time, it becomes what you DO and just another part of your day. Meaning the routine becomes a HABIT! And when that happens, going to the gym at 6am will happen automatically, you won’t even be concerned with feeling motivated. As you start to build that consistency you’ll see results which sparks that excitement to continue! See how this is all connected?! Will you have off days? Sure. Not everyday will be perfect, but building that habit is where you have to START. You start taking action, because you’re being disciplined. Not because you “Feel like it.” Everything you want is on the other side of action, so quit waiting. It’s not getting you anywhere.
“Oh, but you don’t drink.” . This was a comment I’ve heard from SO many “Friends” in my time. Including last weekend. In the past, it would have made me feel like an outcast/buzzkill for not having a drink. Now? It means nothing. Look, I have nothing against alcohol. I’ll have a drink on occasion but I also 100% don’t NEED it to have a good time. I don’t mind being around others who are drinking because it’s a personal choice on my end. And you know what it means about me? NOTHING. I can be social with or without a drink. If you can’t say the same, you may want to look into that. When it comes to living a healthy lifestyle, many people think this means you have to give up your social life. Quit going out to bars or parties with friends because of the temptation to drink. It’s that all or nothing thinking we always talk about. Few topics to consider to navigate social settings with alcohol. 1. Even if don't have a Drink, have a drink in your hand to help you feel more comfortable. Sparkling water with lime/lemon, a beer without alcohol, kombucha. 2. Are you acting in alignment with what YOU want or what you feel your environment wants you to do? If your “Friends” are pressuring you to drink, are they really your friends? Can you have an open conversation with them about how that makes you feel? 3.You never need to justify yourself to anyone. It is perfectly okay to say, “No thanks, I’m good.” 4. Others people’s opinions of you are not your issue. Root yourself in your values of what desire and how drinking makes you feel. If you regret it every time, it leads you to binge eat, + you wake up feeling disgusting. Is it really serving you? Will drinking affect your goals? It could. You know it's never just 1 drink + those carb heavy foods always call your name. If you are going to drink: ___ ✔Limit to 1x per week. I recommend not partaking during a fat loss phase. . ✔ Set a limit ahead of time, 1-2 should be enough. . ✔Nourish your body is the earlier part of the day with lots of protein/veggies. . ✔Crush a great workout that morning. . ✔Avoid the sugar bombs and syrup heavy mixes. How do you navigate social setting where alcohol is involved? 👇
WHY YOU AREN’T LOSING WEIGHT. Grab a notebook, babe. 📗 I’m about to lay it all on the table. The process goes like this. ⬇️ . You get fed up ENOUGH to start that new diet/fitness program. Get sick & tired of hating the way you feel in clothes ENOUGH to do something about it. You buy that new program & get excited to “Finally do this!” . Where do you focus? On following that plan PERFECTLY! Thinking one small step will derail everything & if you just follow everything perfectly, the results will happen more quickly. . ⚠️HOLD UP! This is the first wrong move. Perfection is the enemy of consistency. With every attempt to never mess up you’re compounding stress in the body that is going to build up into a giant, “Screw it” free for all with food. You know what I mean? 👇 . So you truck along until the first slip happens. Then beat yourself up, pick yourself apart, say “I’ll never get there!” INSERT: Tell yourself all the reasons why it won’t work, find a new diet and start again. . ⚠️STOP THAT SCROLL. This is the second CULPRIT! Those thoughts & beliefs matter. You likely started off this journey because you hated your body and just wanted to look differently. But, if you keep operating from that place of hate you will keep getting STUCK when life happens. You’ll make progress but ONLY until a certain point. Inevitable you’ll fall back into your back habits BECAUSE.. . ⚠️Listen closely. Your BELIEFS dictate your CHOICES which ultimately control the HABITS have day in and day out which affect our RESULTS. You’re so focused on being Perfect following some diet/fitness program that you’re missing the entire rest of the “Lifestyle.” . ✔The beliefs you think: Which determine your habits/ and ability to succeed. . ✔Your habits: Which determine which actions compound into results. . ✔Your routine: Which creates sustainability. . ✔Your mindset: To roll with the punches and obstacles. . ✔Your diet: How you eat without fear/stress over food. This process can’t just be about some fad diet or crazy intense fitness regimen. . ➡️ UNTIL YOU ADDRESS THE WHOLE PICTURE YOU WILL KEEP YO-YOING! Are you going to keep repeating the cycle or are you going to make progress?