• SAVE ME! SO YOU CHANGE EM WHEN: ✔️Activity has changed (more than a week and it's gonna be long term) ✔️You need a mental break ✔️You're ready to reverse to maintenance ✔️Your progress has plateaued after tracking consistently for 2 weeks & hitting your fiber and steps ✔️Struggling to hit them consistently . 🤔Couple thoughts about a plateau: . For the love of heaven please assess your progress using AT LEAST two of the following: . ❤️Pictures (the best especially if you're lifting heavy) ❤️Measurements (with a flexible measuring tape or calipers) more than just your waist- do arms and legs! 🙃Scale ❤️How your clothes fit . If you want to try and cut longer, try shaving 5% of your calories off your numbers in carbs and fat. However, if your numbers are close OR at them we DON'T SUPER RECOMMEND doing this more than once. (Obviously this is subject to a case by case situation but you know broad strokes my friend) . If you're ready for a break- reverse to maintain so you can PAUSE. . If you're ready for maintenance add 100-150 calories weekly to meet your TDEE while watching your measurements! (See above for assessment help!) . Questions? Or send this to a friend who might be stuck!
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    SAVE ME! SO YOU CHANGE EM WHEN: ✔️Activity has changed (more than a week and it's gonna be long term) ✔️You need a mental break ✔️You're ready to reverse to maintenance ✔️Your progress has plateaued after tracking consistently for 2 weeks & hitting your fiber and steps ✔️Struggling to hit them consistently . 🤔Couple thoughts about a plateau: . For the love of heaven please assess your progress using AT LEAST two of the following: . ❤️Pictures (the best especially if you're lifting heavy) ❤️Measurements (with a flexible measuring tape or calipers) more than just your waist- do arms and legs! 🙃Scale ❤️How your clothes fit . If you want to try and cut longer, try shaving 5% of your calories off your numbers in carbs and fat. However, if your numbers are close OR at them we DON'T SUPER RECOMMEND doing this more than once. (Obviously this is subject to a case by case situation but you know broad strokes my friend) . If you're ready for a break- reverse to maintain so you can PAUSE. . If you're ready for maintenance add 100-150 calories weekly to meet your TDEE while watching your measurements! (See above for assessment help!) . Questions? Or send this to a friend who might be stuck!
  • Cookies on a Tuesday night- who the hell are you people? Oh. We're the kind of people that are equal opportunity no matter what day it is. We just got a @crumblcookies so of course we had to see what the hype was. Oh and also cause we know the macros. ...🍪🍪🍪... . . REGULAR COOKIES **2 SERVINGS PER COOKIE** ·      Oreo F22 C65 P4 ·      Lemon Glazed F14 C34 P3 ·      Butterfinger F20 C40 P5 ·      Red Velvet Chip F16 C39 P4 ·      Milk Chocolate Chip F15 C41 P4 ·      Chilled Sugar F16 C45 P3 . So yeah they pack a punch, but if they're worth it (the sugar is divine) then they're worth it. What's your favorite cookie? One you'd Tuesday hard?
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    Cookies on a Tuesday night- who the hell are you people? Oh. We're the kind of people that are equal opportunity no matter what day it is. We just got a @crumblcookies so of course we had to see what the hype was. Oh and also cause we know the macros. ...🍪🍪🍪... . . REGULAR COOKIES **2 SERVINGS PER COOKIE** ·      Oreo F22 C65 P4 ·      Lemon Glazed F14 C34 P3 ·      Butterfinger F20 C40 P5 ·      Red Velvet Chip F16 C39 P4 ·      Milk Chocolate Chip F15 C41 P4 ·      Chilled Sugar F16 C45 P3 . So yeah they pack a punch, but if they're worth it (the sugar is divine) then they're worth it. What's your favorite cookie? One you'd Tuesday hard?
  • Dear girl who eats 1000 calories (or thinks she has to) I get it. I started macros because I was sure I was eating too much too..but guess what? I quickly realized that without weighing & measuring my food I would actually SHORT MYSELF. Without proof I would always assume that I ate too much...that I did a terrible job...that I blew it. And I realized that I was doing this on ALL levels of my life. I never gave myself credit for anything, never allowed myself to feel good about me or my decisions--there was always a flaw, always something more I "should" have done, always something that could have been better. But here's the thing: if you could guilt and shame yourself or your body into being better--I'm certain I would have been an ultra-wise supermodel ages ago. And here's another thing: the more you belittle yourself the smaller and weaker you become. Your body (like your mind) truly wants to be in balance. When you under-eat for a long period of time, your metabolism will slow to match that calorie intake...so your reward for eating as little as possible is that over time...you have to eat less and less and less to lose weight. And at 1000 calories or less you are not losing just fat you’re losing muscle also...which leads to the dreaded "skinny fat" look. The same goes for you as an individual. The more you belittle and berate yourself, the more you ruthlessly editorialize your behavior--constantly nagging yourself about all the things you should be and all the things you’re not...the more your hope dissolves, the more your motivation dwindles and the more you either live in sadness or in anger...or in both. I know it goes against EVERYTHING we have been taught as women. The answer is always DO MORE and HAVE LESS. But don’t we all WANT BALANCE in our lives? In our bodies..in our minds...and we need it in our diets (a.k.a. a reversal to maintenance for starters)...Sometimes it starts with the mind and the body follows...but sometimes you must start with the body to make a believer of the mind.
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    Dear girl who eats 1000 calories (or thinks she has to) I get it. I started macros because I was sure I was eating too much too..but guess what? I quickly realized that without weighing & measuring my food I would actually SHORT MYSELF. Without proof I would always assume that I ate too much...that I did a terrible job...that I blew it. And I realized that I was doing this on ALL levels of my life. I never gave myself credit for anything, never allowed myself to feel good about me or my decisions--there was always a flaw, always something more I "should" have done, always something that could have been better. But here's the thing: if you could guilt and shame yourself or your body into being better--I'm certain I would have been an ultra-wise supermodel ages ago. And here's another thing: the more you belittle yourself the smaller and weaker you become. Your body (like your mind) truly wants to be in balance. When you under-eat for a long period of time, your metabolism will slow to match that calorie intake...so your reward for eating as little as possible is that over time...you have to eat less and less and less to lose weight. And at 1000 calories or less you are not losing just fat you’re losing muscle also...which leads to the dreaded "skinny fat" look. The same goes for you as an individual. The more you belittle and berate yourself, the more you ruthlessly editorialize your behavior--constantly nagging yourself about all the things you should be and all the things you’re not...the more your hope dissolves, the more your motivation dwindles and the more you either live in sadness or in anger...or in both. I know it goes against EVERYTHING we have been taught as women. The answer is always DO MORE and HAVE LESS. But don’t we all WANT BALANCE in our lives? In our bodies..in our minds...and we need it in our diets (a.k.a. a reversal to maintenance for starters)...Sometimes it starts with the mind and the body follows...but sometimes you must start with the body to make a believer of the mind.
  • Michelangelo was only 26 years old in 1501, but he was already the most famous and best paid artist in his days. He accepted the challenge with enthusiasm to sculpt a large scale David and worked constantly for over two years to create one of his most breathtaking masterpieces of gleaming white marble. If you're chasing the last few pounds- stop right there. We get it, we used to think you could cut and lose weight to lean muscle- but the truth is if there's nothing to cut to- that bod is never going to reveal itself. Building muscle takes time. But if YOU accept the challenge with enthusiasm and consistency you'll be that masterpiece YOU'VE been waiting for. And not just the way you look. But overall health, strength, fighting disease, and mental fortitude. Basically a bad ass. Have you fallen in love with building muscle?
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    Michelangelo was only 26 years old in 1501, but he was already the most famous and best paid artist in his days. He accepted the challenge with enthusiasm to sculpt a large scale David and worked constantly for over two years to create one of his most breathtaking masterpieces of gleaming white marble. If you're chasing the last few pounds- stop right there. We get it, we used to think you could cut and lose weight to lean muscle- but the truth is if there's nothing to cut to- that bod is never going to reveal itself. Building muscle takes time. But if YOU accept the challenge with enthusiasm and consistency you'll be that masterpiece YOU'VE been waiting for. And not just the way you look. But overall health, strength, fighting disease, and mental fortitude. Basically a bad ass. Have you fallen in love with building muscle?
  • WHY give up @starbucks with your friends for your goals? Honestly sometimes the extremes people go to- like eliminating all the fun things instead of figuring out how to have both blows our minds. So maybe you can't get exactly what you used to, but it doesn't mean you can't get anything. When the bacon, egg, and gouda is harder to make happen first thing in the morning, egg white bites are just as delicious. Life is meant to be tasty! Plus how rad that all nutritional info is on the Starbucks app now? What's your fave thing to get at Starbucks?
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    WHY give up @starbucks with your friends for your goals? Honestly sometimes the extremes people go to- like eliminating all the fun things instead of figuring out how to have both blows our minds. So maybe you can't get exactly what you used to, but it doesn't mean you can't get anything. When the bacon, egg, and gouda is harder to make happen first thing in the morning, egg white bites are just as delicious. Life is meant to be tasty! Plus how rad that all nutritional info is on the Starbucks app now? What's your fave thing to get at Starbucks?
  • My Dearest, I care for you but it’s time we admit that our relationship is weighing us down. What was once fun, casual & illuminating has changed. We are only about heaviness now...and I find I am a casualty in a war you are waging with yourself. When you like what you see in me you are happy, optimistic & confident. If you don't like what you see you are angry, sad and feel worthless. I wish I could be what you want me to be--but I can’t. I’M JUST NOT BUILT THAT WAY. All I do is measure the gravity pull on your physical person, so maybe we’d be different in a less pressured environment. But where would that be? Mars? The moon? I just don't know. We barely communicate anymore. I am a simple machine & you step all over me. I have no idea what you’re made of. Muscle? Fat? Water? Are you literally full of crap? You see different things depending on recent meals, activity, sleep, hydration, stress, sodium intake, weather, time of day & hormonal cycles. When your number is up I don’t judge you. You do that to yourself. This is our problem: you’re complex & I can’t read body composition. It’s a fact that a pound of muscle takes up less room than a pound of fat--but to me a pound is a pound. The more muscle you have the leaner you’ll look...but yeah, you'll weigh more. That’s a fact of nature. Sometimes I make empty promises and claim to know your body fat %. I shouldn’t do that. Hydration alone changes those numbers dramatically. I am a scale, I measure weight not worth. You’ll never be happy if you look at me to know your value. I cannot show you that number, it’s infinite. I get sad when you talk about the future. You think the more you disappear the happier we will be. Cutting excess adipose tissue can be healthy but you think about it too much. We need boundaries. At the very least just accept my limitations, check my calibration and weigh in the morning on a flat surface--before eating or drinking (but after 🚽). I’ll always be here as a friend & resource. But I can't be your success-meter anymore. I want you to be happy. I want you to make & chase goals that build you--not just reduce you. My wish is that you love yourself and fixate less on being less.
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    My Dearest, I care for you but it’s time we admit that our relationship is weighing us down. What was once fun, casual & illuminating has changed. We are only about heaviness now...and I find I am a casualty in a war you are waging with yourself. When you like what you see in me you are happy, optimistic & confident. If you don't like what you see you are angry, sad and feel worthless. I wish I could be what you want me to be--but I can’t. I’M JUST NOT BUILT THAT WAY. All I do is measure the gravity pull on your physical person, so maybe we’d be different in a less pressured environment. But where would that be? Mars? The moon? I just don't know. We barely communicate anymore. I am a simple machine & you step all over me. I have no idea what you’re made of. Muscle? Fat? Water? Are you literally full of crap? You see different things depending on recent meals, activity, sleep, hydration, stress, sodium intake, weather, time of day & hormonal cycles. When your number is up I don’t judge you. You do that to yourself. This is our problem: you’re complex & I can’t read body composition. It’s a fact that a pound of muscle takes up less room than a pound of fat--but to me a pound is a pound. The more muscle you have the leaner you’ll look...but yeah, you'll weigh more. That’s a fact of nature. Sometimes I make empty promises and claim to know your body fat %. I shouldn’t do that. Hydration alone changes those numbers dramatically. I am a scale, I measure weight not worth. You’ll never be happy if you look at me to know your value. I cannot show you that number, it’s infinite. I get sad when you talk about the future. You think the more you disappear the happier we will be. Cutting excess adipose tissue can be healthy but you think about it too much. We need boundaries. At the very least just accept my limitations, check my calibration and weigh in the morning on a flat surface--before eating or drinking (but after 🚽). I’ll always be here as a friend & resource. But I can't be your success-meter anymore. I want you to be happy. I want you to make & chase goals that build you--not just reduce you. My wish is that you love yourself and fixate less on being less.
  • SAVE ME! 😀I'm going PLANT BASED because of a Netflix documentary! Just kidding I haven't seen it but I hear it's all the rage. We're currently detoxing from Hallmark Christmas movies. But can we agree...🥑❤️Nothing is prettier than vegan food. . 🥕🌽Do you veggie hard? What's your faves to get those micronutrients in? . 💁🏼‍♀️💁🏻‍♀️Here's a few vegan protein sources to toss in if you need a break from traditional proteins! . 🍄Tempeh 100g F11 C9 P19 🥦Tofu 124g F6 C2 P10 🥑Seitan 100g F0.7 C5 P28 🧀Nutritional Yeast 5g C2 P3 🌽Edamame ½ cup F3 C9 P8 🌰Lentils ½ cup F0.5 C20 P9 . What are your thoughts on plant based? Have you done it before?
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    SAVE ME! 😀I'm going PLANT BASED because of a Netflix documentary! Just kidding I haven't seen it but I hear it's all the rage. We're currently detoxing from Hallmark Christmas movies. But can we agree...🥑❤️Nothing is prettier than vegan food. . 🥕🌽Do you veggie hard? What's your faves to get those micronutrients in? . 💁🏼‍♀️💁🏻‍♀️Here's a few vegan protein sources to toss in if you need a break from traditional proteins! . 🍄Tempeh 100g F11 C9 P19 🥦Tofu 124g F6 C2 P10 🥑Seitan 100g F0.7 C5 P28 🧀Nutritional Yeast 5g C2 P3 🌽Edamame ½ cup F3 C9 P8 🌰Lentils ½ cup F0.5 C20 P9 . What are your thoughts on plant based? Have you done it before?
  • I've never intentionally tried to gain weight before- sure I've done it hundreds of times without intention- but being in a surplus is introducing a whole new mess of noise I'm not so sure about. Lots of ugly ugly thoughts. So, you might not be in a surplus, but you might have been forced into maintenance against your will by your metabolism or mental energy- a place that's new, foreign, hearsay, and just plain scary. So why? Why are you doing it? Why should you do it? Because you want more opportunities for yourself, more opportunities for change. There comes a point where not taking risks, trusting the process, getting uncomfortable, whatever the heck you wanna call it- limits your potential for growth. And in order to get what I want, I HAVE to get uncomfortable. I HAVE to do things that I'm generally not willing to do. I HAVE to stop making excuses. Or if I don't, I have to sit with the fact that I'm NOT going to get what I want. I have to sit with the fact that I am indeed not brave enough. I have to sit with the fact that I am so comfortable with my fears that I'm not bold enough to address them. I won't be confident all the time that I've made the right choice- only time will tell that. But I do believe in let's just see & proving myself wrong- cause let's be real I've made plenty of wrong moves thinking I was right. Replacing my old thoughts & ways of reacting to things is gonna take some freaking time & I'll probably still be a hot mess- but at least I'll be a hot mess on a mission. I feel uncomfortable.  I feel scared. I feel unsure. I feel annoyed with my feelings. I feel ridiculous. I feel like maybe I need to just trust the process. Wherever you are in your journey- can you? Tell me all your thoughts. About all the things. Would you surplus? Are you?
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    I've never intentionally tried to gain weight before- sure I've done it hundreds of times without intention- but being in a surplus is introducing a whole new mess of noise I'm not so sure about. Lots of ugly ugly thoughts. So, you might not be in a surplus, but you might have been forced into maintenance against your will by your metabolism or mental energy- a place that's new, foreign, hearsay, and just plain scary. So why? Why are you doing it? Why should you do it? Because you want more opportunities for yourself, more opportunities for change. There comes a point where not taking risks, trusting the process, getting uncomfortable, whatever the heck you wanna call it- limits your potential for growth. And in order to get what I want, I HAVE to get uncomfortable. I HAVE to do things that I'm generally not willing to do. I HAVE to stop making excuses. Or if I don't, I have to sit with the fact that I'm NOT going to get what I want. I have to sit with the fact that I am indeed not brave enough. I have to sit with the fact that I am so comfortable with my fears that I'm not bold enough to address them. I won't be confident all the time that I've made the right choice- only time will tell that. But I do believe in let's just see & proving myself wrong- cause let's be real I've made plenty of wrong moves thinking I was right. Replacing my old thoughts & ways of reacting to things is gonna take some freaking time & I'll probably still be a hot mess- but at least I'll be a hot mess on a mission. I feel uncomfortable.  I feel scared. I feel unsure. I feel annoyed with my feelings. I feel ridiculous. I feel like maybe I need to just trust the process. Wherever you are in your journey- can you? Tell me all your thoughts. About all the things. Would you surplus? Are you?
  • Name a more lethal superset, we'll wait. Forget sprinting through weight loss (which is impossible btw) sometimes just getting through the workout IS the prize. We always ask your favorite- what movement do you LOATHE?
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    Name a more lethal superset, we'll wait. Forget sprinting through weight loss (which is impossible btw) sometimes just getting through the workout IS the prize. We always ask your favorite- what movement do you LOATHE?