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8-Week Macro Movement Workout Program
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How much is too much? ⁠⁠🤷🏻‍♀️
⁠⁠
Some symptoms of overtraining are obvious, others not so much. Many women (myself included) mistake overtraining symptoms as a result of other things, such as work or family stress or even a really tough workout. ⁠⁠
⁠⁠
The most common symptoms of overtraining syndrome include: ⁠⁠
⁠⁠
▪️insomnia ⁠⁠
▪️fatigue⁠⁠
▪️headaches⁠⁠
▪️weight gain, especially around midsection ⁠⁠
▪️moodiness or irritability⁠⁠
▪️change in the menstrual cycle⁠⁠
▪️hair loss ⁠⁠
▪️numbness or tingling in the hands or feet⁠⁠
▪️increase in perceived difficulty of workouts⁠⁠
▪️reduced motivation ⁠⁠
▪️repeated injuries, body aches, and pains⁠⁠
⁠⁠
If you’re experiencing any of these symptoms and exercise regularly without many rest days, it’s possible that you’re experiencing overtraining syndrome.⁠⁠
⁠⁠
How to reverse and move on from overtraining:⁠⁠
⁠⁠
To reverse overtraining, I recommend first assessing your current workout and nutrition routine and making modifications if either one is too intense. ⁠⁠
⁠⁠
Next, ensure you’re living a balanced lifestyle – sleeping well, managing stress (this is HUGE), and eating well (getting the right amount of protein, carbohydrates and healthy fats in your diet). Lastly, you can even include hormonal testing and supplementation under the advice of a health care professional. Once you’re well on the way toward recovery I recommend taking steps to move forward efficiently, without falling back into the same patterns.⁠⁠
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On the exercise front… cross-training, eating the proper foods, getting sufficient sleep, and reducing cortisol are all essential for ensuring you avoid falling into the overtraining syndrome trap again. Include breaks, such as only exercising 2-3 days a week, and limiting their length and intensity to keep from overtraining. Strength training and leisure walking are your friends! ⁠⁠
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Have you ever fallen into the overtraining trap? ⁠⁠
⁠⁠
#macrocoach #macrocounting #macrotracking #fatlosscoach #metabolism #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss #metabolism #reversediet #reversedieting #overtraining⁠⁠

Mold inspection, tough love pep talk & transitioni

Mold inspection, tough love pep talk & transitioning from a cut to reverse. Instagram post 17892366289954497

You want to lose weight, but are you willing to do

You want to lose weight, but are you willing to do what’s needed to lose weight?⁠⁠
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Really, are you?⁠⁠
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It’s time for a little tough love.⁠⁠
⁠⁠
If you’re not willing to…⁠⁠
⁠⁠
Track Macros⁠⁠
Meal Prep⁠⁠
Get Sleep⁠⁠
Drink Water⁠
Lift Weights⁠⁠
Work on Your MINDSET⁠⁠
⁠⁠
Do you really, truly want results?⁠⁠
⁠⁠
I ask because amazing results do not come from average effort.⁠⁠
⁠⁠
You have to put in the work to see the results.⁠⁠
⁠⁠
It’s that simple.⁠⁠
⁠⁠
If you want an incredible and radically different outcome, you’ve got to do something incredibly and radically different.⁠⁠
⁠⁠
▪️You’re going to have to monitor your intake.⁠⁠
▪️You’re going to have to exercise.⁠⁠
▪️You’re going to have to plan, prepare, and put in the work.⁠⁠
⁠⁠
If you want to lose weight, you have to do what it takes to lose weight.⁠⁠
⁠⁠
You can’t just wish for it, you can’t just envision it, you can’t just hope for it.⁠⁠
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You have to work for it. That’s it. You have to work.⁠⁠
⁠⁠
No more excuses, no more beating around the bush.⁠⁠
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Make a decision and do what it takes.⁠⁠
⁠⁠
#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
⁠⁠

Happy hump day! ☕️

Happy hump day! ☕️

Ten reasons you’re not losing weight…⁠⁠
⁠⁠
▪️You’re stressed⁠⁠
▪️You’re not getting enough sleep⁠⁠
▪️You’ve been on a diet forever⁠⁠
▪️You don’t spend long enough in maintenance⁠⁠
▪️You’re not getting enough movement during the day⁠⁠
▪️You’re overtraining⁠⁠
▪️You’re only doing cardio⁠⁠
▪️Your hormones/thyroid/gut health are out of whack⁠⁠
▪️You’re eating too much processed food⁠⁠
▪️You’re estimating how much you’re eating⁠⁠
⁠⁠
Lots of factors influence weight loss… and they’re usually not the ones you think about!⁠⁠
⁠⁠
If you’ve been dieting for too long, your metabolism may be damaged, meaning weight loss is near-impossible.⁠⁠

If you’re not getting enough sleep, your cortisol is likely very high, which impacts your hormones and slows your metabolism to a crawl.⁠⁠
⁠⁠
If you’re over-training you could be putting too much stress on your system which forces the body to ‘hold on’ to the fuel you give it, again, stalling loss.⁠⁠
⁠⁠
If you’re not tracking your intake, you’re likely eating more than you think you are, therefore undoing any perceived caloric deficit you thought you had.⁠⁠
⁠⁠
So, stop dieting, get sleep, quit overtraining, and start tracking.⁠⁠
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Let’s get you back on track and back to losing weight.⁠⁠
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Got questions? Drop them below. I’m happy to help!⁠⁠
⁠⁠
#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
⁠⁠

Easter, Covid vaccine, bean protocol & what to foc

Easter, Covid vaccine, bean protocol & what to focus on for progress. Instagram post 17914372279659826

If you haven’t lost weight on the scale, but you

If you haven’t lost weight on the scale, but your measurements are down, then what you’re doing IS working!⁠⁠ 🙌🏻
⁠⁠
Let me be frank. The scale is a ridiculous way to measure success.⁠⁠
⁠⁠
Yes, it can help you monitor progress. But it’s just one of many tracking tools and it’s certainly not the best tool available.⁠⁠
⁠⁠
Oftentimes, fat loss happens, and body composition changes, but the scale stays the exact same. It actually happens with A LOT of our clients.⁠⁠
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The scale may not move, but their jeans are getting baggy, their waistline is becoming more defined, and their overall physique is tightening up.⁠⁠
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If you’re waking up in the morning, getting on the scale, seeing the same numbers day after day BUT you’re also noticing your clothes feeling looser or catching glimpses of abs or arm muscles you didn’t see before, what you’re doing IS working.⁠⁠
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I recommend using multiple methods to track physical progress such as:⁠⁠

▪️Taking measurements⁠⁠
▪️Progress pictures⁠⁠
▪️Biofeedback
▪️Using a specific set of clothes as a guideline⁠⁠
▪️Looking at yourself naked⁠⁠

Then the scale.⁠⁠
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Because the scale cannot show you overall health improvements, fat-to-muscle gains, or physique changes. It will only show you a number. And you’re SO MUCH MORE than a number.⁠⁠
⁠⁠
Do you use a scale? If so, how often do you use it?⁠⁠
⁠⁠
#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

The Friday 5 + giveaway ☕️. 1. @theordinary Pe

The Friday 5 + giveaway ☕️. 1. @theordinary Peeling Solution
2. @quinnsnacks Microwave Popcorn
3. #fullstar chopper
4. @1822_denim
5. @igotaguyshirts

✨COFFEE SWEATSHIRT + TSHIRT GIVEAWAY✨

Enter by leaving a comment on this post and following @igotaguyshirts. I’ll randomly pick 2 winners on Monday!

How I overcame my obsession with the scale. Instag

How I overcame my obsession with the scale. Instagram post 17922962656572284

Should you use the scale?⁠⁠ 🤷🏻‍♀️

Should you use the scale?⁠⁠ 🤷🏻‍♀️
⁠⁠
This one is tricky.⁠⁠
⁠⁠
While I believe the scale can be a great tool for monitoring progress and daily weight fluctuations, it’s really important to remember that the scale is just a tool.⁠⁠
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Meaning, use it, but don’t abuse it. Or better yet, don’t let it abuse you.⁠⁠
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If the scale triggers you, makes you think negative thoughts about yourself, lowers your self-confidence, or causes you to obsess over everything you eat and every movement you make, then it’s probably not a great idea for you to use on a regular basis.⁠⁠
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However, if you know that it doesn’t represent your self-worth and that the numbers will fluctuate day to day, then it can be very useful in helping you stay on track to your goals and maintain your results once you get there.⁠⁠
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Your relationship with the scale can change over the years too. In my 20s and even early 30s, I tied myself worth to the weight on the scale. I felt like if the number wasn’t low enough, I wasn’t good enough and it really messed with my head.⁠⁠
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It wasn't until I found CrossFit that I finally made peace with the scale. ⁠⁠
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CrossFit focuses on progress INSIDE of the gym... lifting heavier, moving faster, and becoming an athlete. ⁠⁠
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While doing CrossFit, I consistently saw the number on the scale increase, but my body composition changed for the better... and I loved it! I gained about 10 pounds on the scale, but my clothes fit better, I saw definition in my arms and abs, and I had so much confidence that the number on the scale didn't matter one bit! ⁠⁠
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Long story short, the scale is an excellent tool for tracking data and measuring progress. But it is only a tool and it is only ONE of many different tools you can use. If it doesn’t feel good to you, skip it!⁠⁠
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Do you use the scale to measure progress? If so, how often?⁠⁠
⁠⁠
#macrocoach #macrocounting #macrotracking #fatlosscoach #metabolism #weightlosscoach #womenwhoeat #trackingmacros #countingmacros #nutritioncoach #fdn #fdnp #fatloss #metabolism #reversediet #reversedieting #healthyeating #macrodiet #macrodieting #macrolifestyle #weightlossjourney #flexibledieting #flexiblediet #onlinecoaching

A silly photo for a serious post... ⁠⁠ ⁠⁠

A silly photo for a serious post... ⁠⁠
⁠⁠
Why do we try to change how we LOOK, rather than how we FEEL?⁠⁠
⁠⁠
Why do we spend so much time on the outside looking in, rather than loving who we are from the inside out?⁠⁠🤷🏻‍♀️
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✨It’s as if we feel good about ourselves only through the lens of how we think others experience us.⁠⁠✨
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Myself included!⁠⁠
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As a blogger/influencer, I used to spend so much time worried about what others thought of me. I was a people pleaser. I would rush to respond, say yes to things I probably should’ve said no to, the list goes on.⁠⁠
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I wanted everyone to like me, and I was so focused on that, I didn’t realize how unhappy I was making myself in the process.⁠⁠
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I was NOT living my best life.⁠⁠
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A few years ago, I made a decision that I had to choose the things that felt good to me. I couldn’t continue doing things out of fear that someone wouldn’t like me.⁠⁠ (I focused less on blogging and ‘influencing’ and more on coaching, functional testing, and creating programs.)
⁠⁠
I had to truly understand and accept that the people who love me the most will stay by my side, no matter what, and that they want what’s best for me, even if that means saying no sometimes and leaving old projects in the past.
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Are you busy living on the outside looking in?⁠⁠
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Let’s flip the narrative and begin bringing more joy into our lives by living the way we know is best for us. Who’s with me?⁠⁠
⁠⁠
#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
⁠⁠

“One day you will tell your story of how you ove

“One day you will tell your story of how you overcame what you went through and it will be someone else’s survival guide.” – Brene Brown⁠⁠
⁠⁠
When my struggles with IBD began, I was scared to share all of the details.⁠⁠
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I was worried if I told too much, people would be grossed-out or even worse, think that I was complaining too much. ⁠⁠
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We all have our own challenges... was sharing mine even valid compared to what others were going through?⁠⁠
⁠⁠
But as I shared my story and began hearing from others around the world, who were experiencing some of the same symptoms I was, I realized that my sharing wasn’t just for me, it was for others too. My story was helping them discover ways to talk about their own health issues and begin advocating for themselves with their doctors and families.⁠⁠
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And that feeling was incredible!⁠⁠
⁠⁠
By speaking my truth, the good, the bad, the ugly, and by sharing the strategies I was using to manage my symptoms, I was helping others do the same.⁠⁠
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There is someone out there right now who needs your story. They need to hear from you to know that they are not alone. Your story has a ripple effect. And your story can change lives.⁠⁠
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Your story truly can be someone else’s survival guide.⁠⁠
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If you’ve been sitting on a story that you feel could be life-changing to someone else, I encourage you to share it. On social media, in a blog, via video, or simply sit down and share it with a trusted friend.⁠⁠
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You honestly never know who you’ll impact or whose life you’ll change.⁠⁠ ❤️
⁠⁠
#ibd #ibdawareness #ulcerativecolitis #ibdvisible #ibdnotibs #ibdwarrior #entyvio #stelara #IBDawareness #autoimmunedisease ⁠⁠

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