One year apart
When your after becomes your didn’t stop 🔥😏💜🌻
But you know I have to take you a little deeper than that 😂
There comes a point in life where the waves HAVE to be made
Where there is no longer a choice
Where the obvious healing has happened
Where your ready to jump
And life gives you that little push
It’s scary and uncertain and you feel naked and exposed
You can do one of 2 things.
You can back on off that ledge
...and stay safe in the unknowing
You can jump down that waterfall. Not knowing what’s at the bottom, but knowing that you can’t NOT
Maybe you crash and burn into a pile of rocks
But MAYBE you will float down the river to the most magical place.
And you would have missed it. If you stayed small and scared!
Isn’t it worth the risk.
The magic at the end
The possibility of greatness
That open hearted fullness
So jump, sweetheart... into the fearful excitement. Jump into the possibility. Jump, because you can’t NOT!
🔥The mainstream diet industry fails us for so many reasons but one of the MAIN reasons is because it doesn’t teach people the difference between fat LOSS and WEIGHT MAINTENANCE.
You see the same methods you need to use to lose fat (calorie deficit, monitoring macros more precisely), are not necessarily the same tools you should be using to maintain.
In fact, many people get so used to their calorie deficit # and cardio (if used), that they never bring themselves out of it and thus never allow their metabolism a chance to recover and rebuild. 🌟And I mean, wouldn’t you rather maintain your weight on 2,000+ calories vs 1600 ?? #allthefoodzpls
Whenever you diet down, the metabolism will adjust.
And once you reach your goal - If you do not take time to reverse diet (slowly bring yourself out of a deficit) - you will keep your body used to your deficit numbers.
What usually happens here is that the person will assume this calorie # is what they need to maintain their weight - but what they don’t realize is that they could be eating WAY more and feeling a TON better if they just took the time to rebuild metabolism. (#metabolismisflexible)
Yes - it is true that a calorie deficit will always produce fat loss and you may be wondering - “wouldn’t you just continue to lose weight despite still being in a deficit?” Typically what happens here is that since metabolism has slowed down - the “window of opportunity” to create a deficit diminishes - so ultimately the person stays stuck at their “fat loss” calories feeling like absolute shit and not seeing any progress in either direction.
Many women are surprised to find that when done correctly, they can maintain their weight with ease on 1900-2000+ per day. In fact when I’m not cutting, I can maintain really well on 2300-2500 and let me tell ya - I didn’t win the genetic metabolic lotto!
Be kind to your body guys - pursuing fat loss takes adherence and a calorie deficit - but don’t forget to give equal attention to getting your body OUT of fat loss and back to a more sustainable (higher) calorie #! Your body will thank you! 🙏🏻
Full of anxiety, unsure, overwhelmed
Lay it all out
Open to the possibility
And leave an entirely new person
2 days left and you bet your ass I’m going again! Because #uplevelaf
Here is your invite to join me
Sun-dried tomato stuffed chicken for lunch? 😍🍗 260 Calories Per Portion..
Mozzarella is a great cheese of choice if you are wanting lower calorie options as@it@is one of the lowest calorie cheeses available..and plus it is delicious😍🧀
I hope this video by @proper_tasty gives you some inspo for the week!
⠀vid via: @calories.fit
Shop smart. When you hit the grocery, have a detailed list of only the things you need. Make sure it has all the ingredients for this week's healthy meals and try not to stray. A smart way to shop healthy is to only shop around the perimeter of the stores, because that's where all the fresh and healthy foods are.
I seriously cannot keep Omni's new CBD products in stock. The testimonials and success stories that have come from three amazing products have been absolutely incredible! In the almost 7 years I've been with the company, I've never seen so much excitement over our product launches. This topical lotion alone may help clients with inflammation, arthritis, and even muscle aches and pains! Do you know someone who could benefit from this? Tag them below! 💚💚
You hear the term and it feel like it should be this big huge thing... it sounds like danger and it sounds like abuse
And yes those things leave big scars of trama
But so do other things, smaller... more seeming insignificant things.
The things like
Family members making you feel less than
Not being seen in your relationship
That one time you missed the deadline
Being stood up
It all leaves trauma
Because it’s not about how big the event was... it’s the meaning YOU gave it...in the moment
You felt safe and secure one minute and you felt abandoned the next... your subconscious wrote a story and carries it around
I used to think I didn’t have any... I used to think I should just be happy and there was something wrong with me that I couldn’t just get to that place where things all just felt right.
One minute I’d feel on top of the world and then without warning I’d feel like it was crashing, like I couldn’t be sure of my footing
I thought it was because I’m a #bigfeeler and I just felt things differently
But it’s not. It’s emotional trauma. Which turned into limiting beliefs. Which turned into emotional eating. Which turned into a lot of other cooping mechanisms to keep me from feeling abandoned.
And now, as I walk this path of healing
I am uncovering this trauma
Seeing it for what it is
And rewiring the beliefs
What is actually true?!
Yes, in that moment I felt abandoned
And that’s ok. I give the Kirsten of then grace and understanding
But the truth is I am surrounded by so much love. the truth is I am my own source. The truth is that I am pretty awesome on my own. The truth is I am strong. The truth is I am impactful. The truth is I am magic... regardless
And so are YOU
Join me Thursday for our food guilt training where I will walk you through this process 💫🌻💜✨😘
😝I was on the phone with a client the other week who was feeling a little anxious…⠀
😳Her friends had invited her out to one of her favorite Italian restaurants and she was “scared” about staying on plan and hitting her macros⠀
🙅🏻♀️She told me that she was just going to stay home where she could track everything she was eating.⠀
So what did I say?⠀
👏🏻“Nope, you’re going out!” 👏🏻⠀
I immediately pulled up the menu of the Italian place and we spent the next 10 minutes chatting through the menu and going over how to track it in My Fitness Pal (we also made sure to leave some room for a few bites of dessert!)⠀
🔥She went to dinner, had a blast, enjoyed good food (+ some dessert) and felt GREAT!⠀
Before it would have been an all/nothing thing for her - either she would have totally avoided it OR she would have ate whatever she wanted only to feel bleh the next day… but not this time.⠀
💖 Not only did she have an AMAZING time - but she broke 150 lb this week to boot 😉⠀
You see - instead of making my clients feel like they need to be 100% “perfect” on their plan - I teach them to EMBRACE this ambiguous social/travel scenarios …. even LOOK FORWARD to them. ⠀
Because this is REAL LIFE.⠀
💯 Real life is not tracking your food 100% perfectly 100% of the time.⠀
✨Real life IS random pizza parties, surprise visits from friends, traveling to fun locations and last minute dinner plans.⠀
By embracing these situations with open arms rather than fear - you are giving yourself the PERFECT opportunity to prove that you CAN trust yourself around food.⠀
And the more that you do it - the more it’ll get reinforced.⠀
Do you embrace these situations or approach them with fear? I invite you to change the way you think about them, formulate a game plan, stick to it - and watch your results accelerate 🌟
It isn’t that long ago that the past week I’ve had would have resulted in
But it hasn’t. #winning 🏆🙌🏼🙆🏼♀️ Here’s why
I made one shift
I made a decision
I decided that I was made for more
I decided that it was time
More on this in the food guilt training I’ll be doing LIVE later this week ($7 gets you access #nobrainer)
Also: this 20 minute HIIT workout I’ve been doing has been a FABULOUS tool in making this shift when it felt hard... join me for round 2 starting Monday!
Slide into my dm for deets on either or drop some love below and I will reach out
As part of my studies to prepare for my personal trainer certification, I need to complete CPR/AED training. I haven't done a CPR class in many years and I'm nervous for the practical test this Saturday. The last time I also didn't have to learn how to use an AED.
Doing my online training this week to prep. Wish me luck. Have you taken the practical exam with the Red Cross?
In case you needed a small reminder that you can do ANYTHING you set out to accomplish with Him!! He is providing the way for your destiny and will always be with you on this journey called life. Don’t stop when it gets hard or seems like the challenges never end - He’s right on the other side of your miracle 💕
👉🏻Weight loss vs. Fat loss⠀
‼️They are not one in the same.⠀
When most people say they want to "lose weight" they really mean they want to "lose fat".⠀
👙 Focusing on fat loss with the methods mentioned above and not weight loss will help sculpt a lean and toned physique vs a “skinny fat” aesthetic.⠀
Focusing on weight loss means you are solely concerned with losing physical weight form the body (fat, muscle, water)⠀
Fat loss means you are focused on losing almost exclusively fat from the body.⠀
😔 Unfortunately we have been so conditioned to focus on the scale that many people freak out about the rate and amount of scale weight loss vs how their physique is transforming/how clothes are fitting/how pictures look etc.⠀
If you want to lose FAT, retain muscle and build a sculpted and lean physique - it starts with resistance training, portion control & adequate protein - not endless amounts of cardio and carb restriction.