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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.⁠
⁠
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.⁠
⁠
It’s a vicious cycle.⁠
⁠
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.⁠⁠
⁠⁠
But guess what? That rarely works.⁠⁠
⁠⁠
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?⁠⁠
⁠⁠
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.⁠⁠
⁠⁠
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?⁠⁠
⁠⁠
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.⁠
⁠
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!⁠
⁠
A few more fun facts about Murph...⁠
⁠
🔹He has vestibular disease, which gives him a permanent head tilt. It's actually pretty cute as a pug! ⁠
⁠
🔹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. ⁠
⁠
🔹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. ⁠
⁠
🔹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. ⁠
⁠
🔹Murphy can tell time and will pace/follow us around the house to remind us it's time to eat. ⁠
⁠
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?⁠⁠
⁠⁠
For years, I focused on an outcome (ie: hitting my goal weight).⁠⁠
⁠⁠
I exercised too much, ate too little, and beat myself up daily for not hitting that goal faster.⁠⁠
⁠⁠
I was doing it all wrong. ⁠⁠
⁠⁠
I was focusing on the result (losing weight) rather than the process (getting healthier, becoming consistent, and increasing strength).⁠⁠
⁠⁠
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.⁠⁠
⁠⁠
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.⁠⁠
⁠⁠
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.⁠⁠
⁠⁠
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.⁠⁠
⁠⁠
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.⁠⁠
⁠⁠
You can learn a lot on your way to your goals if you take the time to pause and look around a little bit.⁠⁠
⁠⁠
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. ⁠⁠
⁠⁠
Rewind to 2017... ⁠⁠
⁠⁠
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:⁠⁠
⁠⁠
🔹Heavy periods⁠⁠
🔹Weight gain⁠⁠
🔹Headaches⁠⁠
🔹Bloating⁠⁠
🔹Sore breasts⁠⁠
🔹Acne⁠⁠
🔹Mood swings ⁠⁠
🔹Low energy⁠⁠
🔹Nightsweats⁠⁠
🔹NO patience for my family (and dog)
⁠⁠
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. ⁠⁠
⁠⁠
Fast-forward to current...⁠⁠
⁠⁠
I *typically* have zero hormonal symptoms throughout my cycle, which is thanks to many years of changing my health and lifestyle for the better. ⁠⁠
⁠⁠
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.⁠⁠
⁠⁠
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. ⁠⁠❤️
⁠⁠
Be sure to SAVE this post and swipe right for some helpful information about low progesterone. ⁠⁠
⁠⁠
Do you struggle with low progesterone? ⁠⁠
⁠⁠
#lowprogesterone #hormonebalance #hormoneimbalance ⁠⁠
⁠⁠
⁠⁠

Carbs make you fat. 🥐 ⠀⠀⁠⁠ Fruit has to

Carbs make you fat. 🥐
⠀⠀⁠⁠
Fruit has too much sugar. ⁠⁠🍊
⁠⁠
Eat protein, but not too much meat because it's bad for you. ⁠⁠🥩
⁠⁠
Don’t eat after 8:00pm. 😱⠀⠀⁠⁠
⁠⁠
Donuts should be avoided at all costs. 🍩
⠀⠀⁠⁠
And these “rules” go on and on...⠀⠀⁠⁠
⠀⠀⁠⁠
In fact, I’m pretty sure you could Google any food, food group or eating strategy and find a dozen articles touting why it’s the worst thing on the planet for you and why eating it will wreak havoc on your body. 🥴⠀⠀⁠⁠
⠀⠀⁠⁠
It’s easy to say we should just eat intuitively, but many of us have been conditioned to adhere to diet mentality since we were very young. Think about it... for most of us this is way of thinking spans decades. Our hunger, fullness, and satiation cues are probably all out of whack. ⠀⠀⁠⁠
⠀⠀⁠⁠
If you struggle with placing too much structure around what you eat, then start to intentionally plan to break those “rules.” ⠀⁠⁠
⠀⁠⁠
For example, use Wednesday nights as a time to eat something you wouldn’t normally, something you’d consider not so great for you or an indulgence. 🍪🍦🍕🍺 I know that this is commonly called a “cheat meal,” but try not to see it that way. ⠀⠀⁠⁠
⠀⁠⁠
Remember: There are no rules, so there’s no such thing as cheating when it comes to food.⠀⠀⁠⁠
⠀⠀⁠⁠
Let's break the rules because there are no rules!⠀⁠⁠
⠀⁠⁠
What food “rules” have you followed?⠀⁠⁠
⠀⁠⁠
#foodrules #trackingmacros #macrotracking #macrocoach #weighlosscoach #fatlosscoach ⠀

Do you love your hormones?⁠⁠ ⁠⁠ If not, yo

Do you love your hormones?⁠⁠
⁠⁠
If not, you should.

SAVE this post 📌

And here’s why…⁠⁠
⁠⁠
Because your body is just as fine-tuned (if not more!) than your car...⁠⁠
⁠⁠
And if you want your car to work right, you service it and take care of it.⁠..⁠⁠
⁠⁠
Same goes for your hormones.⁠⁠
⁠⁠
If you want your hormones to be balanced, happy, and healthy, you’ve got to treat them well. You’ve got to love on them a little bit.⁠⁠
⁠⁠
Here are 8 ways you can do that:⁠⁠
⁠⁠
🔹Keep your blood sugar balanced⁠⁠
🔹Spend some time in the sun daily⁠⁠
🔹Eat enough protein every day⁠⁠
🔹Be kind to your gut and liver by eating well⁠⁠
🔹Manage stress to maintain healthy cortisol levels⁠⁠
🔹Move your body every single day⁠⁠
🔹Nourish your body with essential nutrients⁠⁠
🔹Intentionally test things out (food, movement, practices, etc.) don’t just guess⁠⁠
⁠⁠
Loving your hormones, the way you love your partner, child(ren), parents, friends, etc., is important. No relationship can bloom without care.⁠⁠
⁠⁠
As cheesy as it might sound, same goes for the relationship with your hormones.⁠⁠
⁠⁠
Most women do NOT focus on this essential relationship and end up running their hormones into the ground. It isn’t until they’ve hit rock-bottom that they finally start doing something about it - myself included! ⁠⁠
⁠⁠
Incorporate these things into your daily practices and show your hormones a little love before they start feeling neglected and begin acting out.⁠⁠
⁠⁠
Do you have a healthy relationship with your hormones or are you ignoring them? ⁠⁠
⁠⁠
#hormones #hormonalhealth #metabolism #hormonalimbalance⁠⁠

Here's 5th grade Tina...⁠⁠ ⁠⁠ Complete wit

Here's 5th grade Tina...⁠⁠
⁠⁠
Complete with laser-beam backdrop, bangs, waves, and full-on body self-consciousness.⁠⁠
⁠⁠
This was the year our gym teacher had us line up one-by-one and weigh-in on the scale. I, and all my classmates, stepped up to the scale, let Mr. Hibbard move the scale sliders, then tell us our numbers while scribbling them down on his clipboard.⁠⁠
⁠⁠
This was the moment that little Tina became a number.⁠⁠
⁠⁠
After gym, we huddled around to share our respective weights. ⁠⁠
⁠⁠
I was 100 pounds. And the 'heaviest' of my friends. ⁠⁠
⁠⁠
I was embarrassed. I felt ashamed. At ten years old, I believed that I should be smaller than that. Something was wrong with me and I had to figure out a way to fix it.⁠⁠
⁠⁠
I carried this mindset all the way through junior high, into college, and even into full-on adulthood.⁠⁠
⁠⁠
I, Tina, was too big because something was wrong with me and I had to find a way to fix it.⁠⁠
⁠⁠
Does this sound like you? Did you have a ‘gym class’ moment when you were young too?⁠⁠
⁠⁠
If you’re like most women, you remember that moment of (false) realization vividly. And like many of us, you’ve let that moment define you for far too long. ⁠⁠
⁠⁠
It wasn’t until I discovered weight training and CrossFit in my 30s, that I finally realized that it wasn’t about the scale. It was about the health of my body.⁠⁠
⁠⁠
Diet culture starts young, digs deep, and leaves scars.⁠⁠
⁠⁠
The notion of being ‘skinny enough’ won’t go away overnight and you may have to remind yourself, “I’m incredible, I’m beautiful, I’m amazing,” time and again to quash the ugly voice that’s telling you otherwise.⁠⁠
⁠⁠
As a coach it is my job to give you strategies for overcoming these feelings.⁠⁠
⁠⁠
As a woman it is my calling to share my knowledge and insight.⁠⁠
⁠⁠
As a friend it is my pleasure to tell you that you’re incredible, you’re beautiful, and you’re amazing.⁠⁠
⁠⁠
I’m calling BS on diet culture. Will you join me?⁠⁠

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