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Which one are you? 5am wake-up or nope? 🤣

Which one are you? 5am wake-up or nope? 🤣

'HAVE TO' versus 'GET TO'⁠⁠ ⁠⁠ Sometimes i

'HAVE TO' versus 'GET TO'⁠⁠
⁠⁠
Sometimes it feels like you don’t have a choice in your life, responsibilities, or schedule. ⁠⁠
⁠⁠
But guess what?⁠⁠
⁠⁠
Even when it seems like you don’t, you 100% do.⁠⁠
⁠⁠
You absolutely have a choice in HOW YOU RESPOND to the things going on around you.⁠⁠
⁠⁠
Flipping your thinking from ‘have to’ to ‘get to’ is a great place to start.⁠⁠
⁠⁠
🔹You don’t ‘have to’ do household chores... instead you ‘get to’ care for the home you’ve created with your family.⁠⁠
⁠⁠
🔹'Have to' workout? You 'get to' workout because your body is healthy enough to allow you to move and sweat. Remember: Not everyone has this opportunity. 'Have to' workout feels different now, right? ⁠⁠
⁠⁠
🔹'Have to' meal prep? You 'get to' nourish your body and choose to treat it well so you can achieve your goals. You also 'get to' be a good example to your kids. ⁠⁠
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Question: How can you infuse more EASE and FUN into your schedule, responsibilities, and to-do list?⁠⁠
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These things don't have to be stressful and high-pressure.⁠⁠
⁠⁠
How about flipping the switch on how you view your responsibilities? ⁠⁠
⁠⁠
Stressful thoughts? The things you worry about late at night? Are they tormenting you? ⁠⁠
⁠⁠
If you answered 'yes,' I'm going to let you in on a little secret... YOU have CONTROL over your thoughts. ⁠⁠
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Yes, really. And they're things you can work towards releasing through intentional actions like meditation, exercise, and getting good rest.⁠⁠
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It's all about your perspective and creating space for joy in your life is essential.⁠⁠
⁠⁠
'Have to' versus 'get to.'⁠⁠
⁠⁠
You know how they tell you to put your oxygen mask on first on an airplane? Same goes for life.⁠⁠
⁠⁠
Being intentional about caring for yourself is a totally valid and necessary priority.⁠⁠
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What’s something you can do to take some intentional action in creating more joy in your life today?⁠⁠
⁠⁠

Weekend reminder👇🏻 Do any of these sound fa

Weekend reminder👇🏻

Do any of these sound familiar?⁠
⁠
▪️I’ll start my diet (again) on Monday.⁠
▪️I’m cutting out ALL sugar. No more treats for me!⁠
▪️I’m going to hit my macros. Everyday. No excuses!⁠
⁠
If you’re anything like the hundreds of women I’ve worked with over the past 7 years, you’ve likely said at least ONE of those things at least once (or maybe a dozen times!).⁠
⁠
Getting and staying ‘on track’ can be hard.⁠
⁠
And we make it even harder when we put harsh restrictions on ourselves.⁠
⁠
When we go from eating whatever we want on Saturday and Sunday to eating only 1200 calories on Monday, we’re setting ourselves up for a stumble.⁠
⁠
When we go from enjoying food to cutting out every sweet thing we enjoy for forever, we’re setting ourselves up for frustration.⁠
⁠
When we track every single thing and then beat ourselves up when we take an extra sip, lick a spoon, or taste just one bite of cake, we’re setting ourselves up for a setback.⁠
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You see, when we expect perfection, we often miss the mark. And when we miss the mark, we feel like we’ve failed. And when we feel like we failed, we beat ourselves up, tear ourselves down, then commit to doing it all over again.⁠
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It’s a vicious cycle.⁠
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Instead of going from 0 to 60 on Monday, cutting out all the foods you enjoy, or tracking your macros to the microgram, try this:⁠

✅Diet starts never.⁠
✅Balanced eating is a daily practice.⁠
✅Perfection gets you nowhere.⁠
⁠
Honestly, if what you’re doing is not something you can do day in and day out, week after week, month after month, year after year, it’s not going to work in the long term.⁠
⁠
Fad diets are not sustainable.⁠
Weekly food rollercoasters are not sustainable.⁠

Beating yourself up when you’re not perfect is not sustainable.⁠
⁠
Finding YOUR perfect balance is the key to living a healthy, happy life. And that is something that we ALL deserve!⁠
⁠
Tell me, what is your number one struggle when it comes to finding balance, consistency, and sustainability?⁠
⁠
#macrocoach #macrocounting #macrotracking #fatlosscoach #metabolism #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss

The Friday 5. 1. @nikewomen sports bra 2. Everpro

The Friday 5. 1. @nikewomen sports bra
2. Everpro Gray Away
3. @bellroy tote
4. Zella muscle tanks
5. @butcher_box

Struggling with nighttime snacking?⁠⁠ ⁠⁠ E

Struggling with nighttime snacking?⁠⁠
⁠⁠
Eat MORE during the day!⁠⁠
⁠⁠
In an attempt to cut calories, many women choose to go with smaller meals with lower calories throughout the day. They think that if they can make it to 8pm having only eaten 800-1000 calories, the weight loss will happen faster.⁠⁠
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But guess what? That rarely works.⁠⁠
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Why? Because when 8pm does roll around, they’re hungry (because they've barely eaten). And when you’re both tired and hungry, your defenses are down and you’re more vulnerable to late night snacking.⁠⁠
⁠⁠
Sound familiar?⁠⁠
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I know for a while, when I would wake up early, grab a small snack for breakfast, exercise for hours, work a full day shift on a couple pieces of chocolate, come home and eat another small meal and expect to be satisfied, I rarely ever was.⁠⁠
⁠⁠
I was a hangry mess!⁠⁠
⁠⁠
Some nights I could manage to hold out until morning.⁠⁠
Other nights it was 8 o’clock cookies, crackers, chips, ice cream, you name it!⁠⁠
⁠⁠
Take a look at the before and after above.⁠⁠
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Wouldn’t you rather eat 3-4 healthy, nutrient-rich, filling yet calorie-controlled meals throughout the day than practically starve yourself and end up binging on all the things, right before bed, and go to bed feeling guilty?⁠⁠
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I know I would!⁠⁠
⁠⁠
By eating balanced meals filled with protein, complex carbohydrates, and healthy fats, you can avoid the late-night snack attacks that lead to stalled weight loss, frustration, and guilt.⁠⁠
⁠⁠
So, tell me, are you a late night snacker? What questions do you have about this?⁠⁠
⁠⁠
#macrocoach #macrocounting #macrotracking #fatlosscoach #metabolism #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss #metabolism #reversediet #reversedieting #healthyeating #macrodiet #macrodieting #macrolifestyle #weightlossjourney #flexibledieting #flexiblediet #onlinecoaching #weightlosscoaching #nutritioncoaching⁠⁠

How much do you love this picture of Murphy?⁠
⁠
That silly sideways head tilt makes me so happy! Did you know he has a FAKE ear? Yup, the right side is just an ear flap, no ear canal.⁠
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Murphy's been through a lot since we adopted him in 2009. Sure, he's the Million Dollar Dog, but we're so grateful for him!⁠
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A few more fun facts about Murph...⁠
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🔹He has vestibular disease, which gives him a permanent head tilt. It's actually pretty cute as a pug! ⁠
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🔹He was a certified therapy dog for many years, and we used to make visits together to senior homes, colleges, and events to bring pug joy and smiles to people's faces. ⁠
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🔹He prefers MY lap over anyone else's. Even if he's completely relaxed on Mal or Quinn's lap, he will leave theirs to sit on mine. ⁠
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🔹We disconnected our doorbell for many years because Murphy would LOSE HIS MIND and bark like crazy whenever it rang. Now he's mostly deaf and no longer barks when it rings, which is bittersweet. ⁠
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🔹Murphy can tell time and will pace/follow us around the house to remind us it's time to eat. ⁠
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Tell me, do you have a favorite fur-friend with fun little quirks too?⁠
⁠

Are you focusing on the OUTCOME or the PROCESS?⁠

Are you focusing on the OUTCOME or the PROCESS?⁠⁠
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For years, I focused on an outcome (ie: hitting my goal weight).⁠⁠
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I exercised too much, ate too little, and beat myself up daily for not hitting that goal faster.⁠⁠
⁠⁠
I was doing it all wrong. ⁠⁠
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I was focusing on the result (losing weight) rather than the process (getting healthier, becoming consistent, and increasing strength).⁠⁠
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The big goal of losing 25 pounds was everything and often left me feeling stressed, overwhelmed, and like I was constantly failing.⁠⁠
⁠⁠
I should’ve been asking myself questions like these:⁠⁠
⁠⁠
🔹What do I want to achieve?⁠⁠
🔹How do I want to feel?⁠⁠
🔹What actions or habits are necessary to achieve this?⁠⁠
🔹How must I change in order to become the person I want to be?⁠⁠
⁠⁠
If I had taken it slow, celebrated my small wins, and had a more realistic approach like, “This week I will exercise 4 days,” rather than “I want to lose 5 lbs by Friday,” I would’ve been more successful, less stressed, and more confident about myself and my abilities.⁠⁠
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When you FOCUS ON THE PROCESS rather than the outcome you’re able to quickly course-correct when an obstacle pops up and you’ll also enjoy the journey a lot more too.⁠⁠
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By zeroing-in on the day-to-day steps and the accumulated wins, your path will be straighter, more enjoyable, more sustainable and ultimately more successful too.⁠⁠
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It also takes the pressure off and reduces your mental stress caused by feeling like you’ve got to have everything figured out in order to hit a result that may actually be unrealistic for you right now.⁠⁠
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Focus on what you can do now (drink more water, move more during the day, get better sleep, add more veggies) rather than stressing over not hitting your goal or feeling overwhelmed by ‘all the things’ it will likely take you to get there.⁠⁠
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You can learn a lot on your way to your goals if you take the time to pause and look around a little bit.⁠⁠
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Tell me, what are you focusing on today as a part of your personal journey?⁠⁠

To the moon and back ❤️ Remember when I used

To the moon and back ❤️

Remember when I used to document every second of my life? Meals? Workouts? Family life? Pug life?

I kind of miss it… kind of don’t.

How long have you followed CNC?

CLIENT QUESTION: “The scale said I gained 2 poun

CLIENT QUESTION: “The scale said I gained 2 pounds, but I'm hitting my macros everyday. Why am I gaining weight?”
⠀
ANSWER: “The scale is a big ol' mindf*ck.”

There are a lot of reasons why your weight on the scale will fluctuate. For instance…

🔹If you are female and ovulating or about to get your period, your weight will increase.

🔹If you eat carbs late at night and work out in the morning, your weight could be different because carbs carry water.

🔹If you have a tough workout and your muscles are sore, the scale will go up.

🔹If you have some beer, processed foods, or go out to dinner at a restaurant, your weight will likely fluctuate.

The scale is not always the best measure of fat loss and muscle gain, which is why we love measurements and progress pictures so much!

Both of these show changes in body composition that might not translate to the scale. Plus, there's always the "pants test" and biofeedback to measure how you're progressing.

Just a reminder to not rely ONLY on the scale! ⠀

What’s your relationship with the scale? Love it or hate it?

#macrocoach #macrocounting #macrotracking #fatlosscoach #metabolism #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss #metabolism #reversediet #reversedieting #healthyeating

"It's not a hormone issue; it's a lifestyle issue.

"It's not a hormone issue; it's a lifestyle issue." ⁠⁠
⁠⁠
I heard this quote from a fellow @fdntraining practitioner awhile back, and I knew it was true from working with clients, but it didn't personally resonate with me until recently. ⁠⁠
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Rewind to 2017... ⁠⁠
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I struggled with hormone imbalance in a major way. I was taking the Pill and miserable. I experienced pretty much every awful side effect associated with synthetic hormones:⁠⁠
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🔹Heavy periods⁠⁠
🔹Weight gain⁠⁠
🔹Headaches⁠⁠
🔹Bloating⁠⁠
🔹Sore breasts⁠⁠
🔹Acne⁠⁠
🔹Mood swings ⁠⁠
🔹Low energy⁠⁠
🔹Nightsweats⁠⁠
🔹NO patience for my family (and dog)
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I didn't feel like myself AT ALL and knew it was time to quit the Pill once and for all and learn how to balance my hormones. ⁠⁠
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Fast-forward to current...⁠⁠
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I *typically* have zero hormonal symptoms throughout my cycle, which is thanks to many years of changing my health and lifestyle for the better. ⁠⁠
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Welllllll, I got a little crazy with the caffeine this month and whoa, did it affect me. I struggled with low progesterone, a short luteal phase (just 10 days), and the associated symptoms, including:⁠⁠
⁠⁠
🔹Low energy⁠⁠
🔹Lack of motivation ⁠⁠
🔹Sore breasts ⁠⁠
🔹Moodiness⁠⁠
🔹Cravings for sugar
🔹Depressed mood ⁠⁠
⁠⁠
These hard-to-ignore symptoms immediately made me realize just how important it is to stick to my healthy habits, especially ones that boost progesterone and balance estrogen.⁠⁠
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Making changes to our lifestyle is not always easy and can take some time, but when we support our bodies and treat them well, so much good can happen on the hormone front. ⁠⁠❤️
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Be sure to SAVE this post and swipe right for some helpful information about low progesterone. ⁠⁠
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Do you struggle with low progesterone? ⁠⁠
⁠⁠
#lowprogesterone #hormonebalance #hormoneimbalance ⁠⁠
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