I have found myself having this conversation with more and more of my clients, even friends and family. As we get older, we’re reminded of how precious time is. We feel that time is running out mostly because we haven’t accomplished something.
Well, nutrition counseling is just the same. Everyone wishes to look and feel a certain way, but ultimately it’s up to you to make a change. Small changes over time can have a big impact on your life. So, I ask... what’s stopping you? 💪🏼 #thoughtfulquotes#thoughtfulthursday
We all dream of that better body! I'm sure if you asked anyone, they would have an ideal body shape that they would love to be.
That is natural, and it's good! Don't ever let anyone tell you otherwise. No matter how stupid it may seem that is your goal.
So right now, think of someone who'd like to look like, whether they are a celeb, or someone you know ... Great, now what's stopping you?
Is it you don't think you have enough time to look like them? who's time scale are you on, if you want to look like them ... make time
Is it you think it'll be hard? Of cause it'll be hard, if it was easy everyone one would be doing it.
Is it you don't know where to start? Well have you heard of the better body bible? No? Well it's the first step you need to start you fitness journey! People who have done it, have seen a significant change in their confidence and have had a noticeable amount of weight loss (their clothes are falling of them literally)
Do you want the same results? Of cause you do? Well their is a link in my profile to sign up.
Did you expect BIG results because of the LITTLE effort you put in??? .
-I'm here to encourage you to think and change the habits that are sabatoging YOUR results .....I'm NOT here to make you feel good.....those uncomfortable feelings you feel...should inspire and motivate you to create the change you say you want to see. -
This picture speaks volumes🙌🏾 Since I've been in the fitness industry, I hear this often, “I can’t lose weight – I’ve tried everything – My weight is stuck, I eat clean, I train 5 days a week, I've tried every diet – even clean eating and exercising – it must be my metabolism/my thyroid or just not meant to be." 😁
1️⃣ – it’s most likely NOT your thyroid (only 20% of the population has a thyroid issue). .
#2 – let’s talk about how much CONSISTENT effort you’ve really put into working out and eating better. -
Did you eat according to YOUR goals for a day or two and the following day went off the plan?? Do you even know how much you're eating or how much you should be eating to reach your goals?
Did you workout for a week, skip a week then workout for another couple days and expect a miracle??? Here’s the REAL deal family – THIS Stuff IS HARD😳 IT takes focus and discipline!
It’s saying NO to the Girl Scouts cookies when all you really want are some thin mints, saying yes to the protein and veggies when all you really want are fries, drinking water instead of your daily Coke Zero or favorite 🍹🍺🍸🍷 and saying no to the warm bread basket! .
It's planning and/or prepping your meals so you don't have to think about what's for lunch or dinner
It’s getting up before the sun to workout because if you don’t, you won’t get a chance to later that day.
It’s working out even when you want to just relax.
There isn’t a finish line and there never will be!
This is something you have to work on EVERY SINGLE DAY of your life! .
So, next time you complain about how you can’t lose weight, please tell me again how much effort you really put into it! 🎤drop....💜
This is an easy weekday breakfast option for you girls on the go 💁🏻♀️⠀
The morning time seems to be a difficult time for my clients since they’re hard working ladies trying to get out the door for work! So no worries, I got you covered 😉⠀
You can easily whip this up the night before. Grab it from the fridge in the morning on the way out the door and you are good to go with a balanced breakfast to start your day off right so that you don’t overindulge on allll the afternoon cookies in the break room 😜🍪 ⠀
Full recipe: ⠀
Mix together 1 scoop protein powder, 1/4 cup oats, 2 Tbsp. chia seeds and 1/2 cup unsweetened vanilla almond milk. Place in the fridge overnight OR while your getting ready for work in the morning should be enough time to let the oats do their thing. When you’re ready to eat top with 1 Tbsp. Cashew butter and 1/2 cup frozen wild blueberries (regular blueberries work too 🙃). You can also mix these in with the rest of the stuff before you place in the fridge but I just prefer it as a topping!⠀
Make sure to grab via the link in my bio my free shopping list guide with 9 meal ideas to get your day started off right 😊⠀ ⠀
WHY YOU CAN’T LOSE WEIGHT DESPITE EATING CLEAN AND EXERCISING EVERYDAY by @mightytransformation
Are you spinning in circles and making no progress despite all your good intentions?
2 of the biggest reasons clients come join our Genesis program:
I am Eating “Clean” and Exercising BUT I still can’t lose weight. WHY?
The real issue here is understanding HOW MUCH you eat.
Even if you eat “clean” but still eat TOO MUCH you won’t see results. It’s like giving all your money to charity and wondering why you have no money left for savings. Your intentions are good, but you have poor execution. There are many “clean” and healthy foods that are very high in calories and if you are not careful you can easily over eat.
Even if you exercise but still eat TOO MUCH you won’t see results. It’s like working overtime then spending all your money on useless things. You just wasted your time and effort. In addition, exercise can make you very hungry and the calories burned from exercise are not as much as you think thus making over eating inevitable.
Always understand the basics FIRST.
For fat and weight loss you need to eat less energy (calories) than you expend. You must do this consistently over a period of time to lose weight predictably and sustainably. This is called a caloric deficit.
Once you understand this you can definitely use exercise and eat healthy and “balanced” meals to expedite your goals.
If you’re still struggling and wondering how this all works then simply comment below ⤵️ so we can help.
If you know someone who is eating clean and exercising everyday with no success SHARE this with them or TAG them below ⤵️. We can make it easy. We can teach you how to reach your weight loss goals efficiently without having to slave away at the gym or doing a restrictive diet.
Program details in our bio link. Our Spring session is now open for registration with early bird pricing available for a limited time.
🤙🏽Click the link in the bio to learn how to lose fat in 5 simple steps
But a calorie is a calorie right? As long as it fits my macros I can eat it right? Even if it contains 72902 random ingredients it’s no worries, right? 🤦♂️ Hmm. - I’m pro flexible dieting & always have been on this page. From my experience it’s the best approach for dietary sustainability. You SHOULD be able to incorporate foods you enjoy regularly. - However, there’s a fine line between flexible and just ridiculous. I see a lot of people going a little overboard when jumping on the ‘iifym’ bandwagon. Throwing up a bunch of fast foods makes for an appealing photo for the gram I guess. - But keep in mind, like I tell my clients, hydration, fiber, micronutrients, omega 3’s & protein intake should be the things you look at FIRST and foremost before you even think about incorporating other stuff or ‘fun foods’ - If you prioritize these things first, you’ll definitely feel better & perform better. Plus your gut and digestive health will be in a much happier place, which I’ve learnt first hand is extremely important. - And I know for damn sure that if a client texted me and asked which of these two meal options they should eat, I certainly wouldn’t be choosing the Big Mac. It may be slightly lower in calories sure, but at what cost? You’re literally getting zero benefit out of eating it. - Here’s an article by @markhymanmd about the whole “calorie is a calorie” stuff.. Check it out ✌️ - http://drhyman.com/blog/2014/04/10/calories-dont-matter/
Tiny Seed packs a BIG PUNCH 👊
A one-ounce (28 grams) serving of chia seeds contains :
Fiber: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are omega-3s).
Calcium: 18% of the RDI.
Manganese: 30% of the RDI.
Magnesium: 30% of the RDI.
Phosphorus: 27% of the RDI.
They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.
Loaded With Antioxidants
The High Fiber and Protein Content in Chia Seeds May Help You Lose Weight
High in Omega-3 Fatty Acids
May Lower Your Risk of Heart Disease
May Reduce Blood Sugar Levels
May Reduce Chronic Inflammation
I appreciate the support.
I am thankful for the motivation
But at the end of the day
my goal is to show you
Through my journey
What YOU can do!
If you are still watching from the sidelines.
It’s time to
At the heart of emotional eating there is a reason we turn to food for solace.
When we get below what's driving us to eat we can begin to heal.
Click the link in my bio to apply for a complimentary discovery call today.
Did you have any idea that you can change IF you show up and TRY. Who cares if you fail, at least you TRIED. So why not try to transform your life?!? I get it, life is chaotic and crazy and we just don’t have time, right?
WRONG. You DO have time. You have ALL the time you need to focus on your goals. Wanna know a #truthbomb? You just aren’t prioritizing your health and wellbeing.
Insane, right? You DO have the time it takes to do a TWENTY minute workout. That’s all you need---TWENTY minutes---that’s less than an episode of Friends. That’s setting your alarm 20 minutes earlier so you can do something that is right and helpful for YOU and your MINDSET.
I’m here to back you up, to remind you what goals you have for 2019. I want to show you that it IS possible to get on track and change your life. I’m doing it daily.
Are you ready?
Fill out the application in my bio. ❤ I got you.
3 things to remember when you've fallen off track:
1. Yes you've fallen off track a little with your goals but remember you're only human! Life is all about the journey, making mistakes and learning from them.
2. Whether you've fallen off track for 1 day or 10, you only live once! Enjoy your life.. learn when to find enjoyment indulging from time to time as well as finding enjoyment in your health and fitness.
3. Use it as fuel to stay motivated and get your ass back on track with your goals!
Do you need help with finding motivation or need some assistance with finding direction with training and nutrition?
Trust me I get it! We all start somewhere, as did I! That's why I created my online coaching program. To educate you on the skills required to keep you on track and stop you feeling bad about yourself when you fall off! Learning the skills needed will help you in knowing you are completely in control of being able to get your ass back into gear.
It's a LIFESTYLE!
DM me for more info. 💕