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40-30-30 Weight Loss Plan
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Want to know the best part about getting older?⁠

Want to know the best part about getting older?⁠⁠
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Caring SO MUCH LESS about what other people think of you.⁠⁠ 🛼
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You can’t change that anyway so, you may as well like (LOVE!!) yourself! ⁠⁠
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I learned pretty early on in my blogging days that not everyone is going to like me... and it used to bug me so much!⁠⁠
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One negative comment would ruin my entire day, and I would be sent into the self-doubt spiral that would often influence the next few moves I made and things I said and wrote.⁠⁠
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Now? I let them roll right off my back.⁠⁠
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Honestly, those comments say a whole lot more about the person writing them than anyone else.⁠⁠
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It’s true what they say, hurt people hurt people.⁠⁠
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If someone is saying something unkind or hurtful to me, it’s likely because they’re constantly saying unkind and hurtful things to themselves in their heads.⁠⁠
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So instead, I focus on the people who DO like me. The ones who tune in each week, ask great questions, share my posts, and take a moment to send an encouraging word my way.⁠⁠
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Those are the people I write for, show up for, and do my best for. I do it for the ones who need and want my help, and I do my best to give them everything I possibly can!⁠⁠
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In honor of my 41st birthday, get 41% off all Carrots 'N' Cake fitness and nutrition programs now through 6/20/21 at midnight EST.⁠⁠🎂🎉
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If you’ve been wanting to try my more popular programs like, SMS, SMS 2.0 or my reverse dieting course, now is the perfect time.⁠⁠
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Save 41% off everything in the CNC store by clicking the link in my bio! ⁠⁠
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Please note: This is a FLASH SALE and a limited time offer, so don't miss out! ⁠⁠🔥

What I would tell myself at 21 years old. Instagra

What I would tell myself at 21 years old. Instagram post 17907432823908392

Let me set the record straight…⁠⁠ ⁠⁠ I d

Let me set the record straight…⁠⁠
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I don’t HATE cardio.⁠⁠
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That one time I wrote a post about Peloton, people came out of the woodwork to tell me how wrong I was.⁠⁠
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They also told me how stupid I was and how much they hated me. That was a fun day...⁠⁠
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Thing is, they didn’t actually READ the post before jumping to conclusions.
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What I said was, cardio is great. It makes us feel good, it boosts our mood, helps us access endorphins, it helps detoxify the body (so much sweat!).⁠⁠
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But it’s not going to change your physique the way you want it to, nor will it build muscle.⁠⁠
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And it’s certainly not going to do that if you’re doing so much of it that it’s causing hormonal, adrenal, and/or thyroid issues because your body is so stressed out. ⁠⁠
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It’ll actually do the opposite of what you want.⁠⁠
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Excess cardio can cause high levels of cortisol which might make you gain body fat, wreck your sleep, throw off your energy levels, and more.⁠⁠
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Here are some common symptoms you’re likely to experience when you have hormonal issues:⁠⁠
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▪️Heavy periods⁠⁠
▪️Headaches⁠⁠
▪️Brain fog⁠⁠
▪️Acne⁠⁠
▪️Bloating⁠⁠
▪️Weight gain⁠⁠
▪️Muscle loss⁠⁠
▪️Mood swings⁠⁠
▪️Insomnia ⁠⁠
▪️Low libido ⁠⁠
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And note, ‘common’ doesn’t mean it’s normal. You should NOT be experiencing these symptoms…so if you are…you might need to make some changes!⁠⁠
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Listen, I love a great sweat session. I’ve finally gotten back into running and CrossFit workouts after a long time off, and I am feeling great!⁠⁠
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I just want to warn you of doing so much cardio that you’re damaging your health and your hormones.⁠⁠
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In a nutshell, I love cardio, and I love it if you do too. ⁠⁠
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Do the cardio. But also eat the food, do the heavy-for-you weightlifting, get the rest, and take care of your health too.⁠⁠
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You are more than the miles you log on your treadmill or bike.⁠⁠
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Do you do a lot of cardio? Do any of these ‘common’ symptoms sound like something you’re struggling with?⁠⁠
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#cardio #peloton #metabolism #metabolismcoach #fatlosscoach #fdnp #macrotracking #hormones #hormonalhealth #imbalancedhormones⁠⁠

🛑SAVE THIS POST🛑⁠⁠ ⁠⁠ 14 strategic t

🛑SAVE THIS POST🛑⁠⁠
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14 strategic tips and tricks to make a cut easier ⁠⁠
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The one thing that is true when it comes to fat loss is that you need to create a calorie deficit. You can do this through diet and/or exercise, but it's not the ONLY consideration for a success cut. ⁠⁠
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A cut shouldn’t be incredibly challenging or totally miserable (you don’t need to suffer!), but it's also not going to be easy either. You gotta put in the effort if you want to see results! ⁠⁠
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STRATEGIC WAYS TO MAKE A CUT EASIER ⁠⁠
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1. Ask yourself: Is it a good time? ⁠⁠
2. You’ve done some sort of strength training ⁠⁠
3. You spent 4-6+ months at maintenance ⁠⁠
4. Your cut has an end date ⁠⁠
5. Don’t exclude your favorite foods
6. Drink half your weight in ounces of water each day
7. Consume high-volume foods
8. Don’t take a drastic calorie deficit at first⁠⁠
9. Don't be lazy⁠⁠
10. Meal prep⁠⁠
11. Consume protein with all meals ⁠⁠
12. Prioritize sleep⁠⁠
13. Try intermittent fasting ⁠⁠
14. Take measurements and progress photos⁠⁠
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I hope you find these tips helpful to your fat loss journey. ⁠⁠
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So, tell me... when it your next cut?⁠⁠
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P.S. Be sure to check out my recent IG LIVE (in my feed) as well as the CNC Podcast for ALLLLL of the details and resources for making a cut easier. ⁠⁠

#cut #cutting #caloriedeficit #macrosmadeeasy #macrocoach #trackingmacros #macrocounting #macrodiet #dieting #diettips #fdnp #metabolism #fatlosscoach #macrocoaching
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Happy birthday to my best (dog) friend!⁠ 🎉
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@thedailymurphdog turns 12 today!!! 🐶

Murphy is old and gray, cranky and set in his ways, but so snuggly, sweet, and perfect in every way. ❤️

#seniorpug #seniorpugs #pugsofinstagram

I remember being in college and wanting to look li

I remember being in college and wanting to look like my ‘skinny friends’. ⁠⁠
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I knew they went to the gym nearly every day, and I knew they counted calories. I remember thinking, if I could get to the gym at least 5-6 days a week, and I committed to eating low-fat, low-calorie everything, I would look like them too.⁠⁠
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So, I got my butt to gym. I dieted. I counted calories, and I obsessed over all the little details we’re taught to obsess over in order to hit our goals.⁠⁠
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I focused on exercise, diet, mindset (mostly willpower). In that order. Because according to my skinny friends and all the magazines, if I just had the discipline to exercise frequently and diet religiously, I would see the results I wanted.⁠⁠
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It wasn’t until I stopped losing weight and started feeling fatigued for no apparent reason, that I realized I was doing it all wrong. I was focusing on the wrong things.⁠⁠
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Losing fat wasn’t about how hard I could go in the gym, it was about how I viewed myself, my body, and the special ways I took care of it. It started with my mindset, continued with adequate nutrition, and rounded out with exercise.⁠⁠
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Fitness magazines and fad diets will have you thinking if you run on the treadmill like a hamster and eat dry salads with chicken breast on top, you’ll get the body of your dreams. It just doesn’t work that way.⁠⁠
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Mindset and whole food nutrition trump hours in the gym any day. It’s time to start focusing on the things that matter in order to see the results you desire.⁠⁠
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I know I’m not the only one who has experienced success from shifting my priorities. Which of these three aspects are you focusing on right now, to get the results you want?⁠⁠
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#fatloss #fatlosscoach #metabolism #fastermetabolism #mindset #trackingmacros #macrotracking #macrocoach⁠⁠

Agree or disagree?

Agree or disagree?

The Friday 5 🎉. 1. Casual dress via @amazonfash

The Friday 5 🎉. 1. Casual dress via @amazonfashion
2. @earthchimp protein powder
3. Hormone Repair Manual: Women’s Guide to Healthy Hormones Over 40 by @larabriden
4. @hoopladigital
5. @genopalate Save $10 with code carrotsncake

#PfizerSponsored Hear about my goal to find balanc

#PfizerSponsored Hear about my goal to find balance with ulcerative colitis in 2021 #RealTalk2020

Happy 7th birthday to the sweetest and funniest ki

Happy 7th birthday to the sweetest and funniest kid ever!! 🎂

It’s a half day at school today, and @murphnmal and I can’t wait to spoil him rotten! 🎉🦪❤️

(Quinn isn’t on social media, so it’s kind of weird writing this post, but I obviously wanted to give his special day a shout out. What a strange world we live in! 🤪)

#PfizerSponsored Hear how I find balance in my lif

#PfizerSponsored Hear how I find balance in my life while living with ulcerative colitis #RealTalk2020

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