This morning, the first day of winter, I made an intentional decision to practice self-compassion. I kept hearing the same message & I couldn’t help but share:
“𝐘𝐨𝐮 𝐚𝐫𝐞 𝐨𝐧 𝐭𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐩𝐚𝐭𝐡.
𝐀𝐥𝐥 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐢𝐬 𝐰𝐢𝐭𝐡𝐢𝐧 𝐲𝐨𝐮.
𝐘𝐨𝐮 𝐚𝐫𝐞 𝐰𝐨𝐫𝐭𝐡𝐲 𝐨𝐟 𝐥𝐢𝐟𝐞 & 𝐲𝐨𝐮 𝐝𝐨 𝐧𝐨𝐭 𝐧𝐞𝐞𝐝 𝐩𝐞𝐫𝐦𝐢𝐬𝐬𝐢𝐨𝐧 𝐟𝐫𝐨𝐦 𝐨𝐭𝐡𝐞𝐫𝐬 𝐭𝐨 𝐫𝐚𝐝𝐢𝐚𝐭𝐞.
𝐓𝐡𝐞 𝐫𝐚𝐝𝐢𝐚𝐧𝐜𝐞 𝐲𝐨𝐮 𝐬𝐞𝐞 𝐢𝐧 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟, 𝐲𝐨𝐮 𝐚𝐥𝐬𝐨 𝐬𝐞𝐞 𝐢𝐧 𝐨𝐭𝐡𝐞𝐫𝐬,
𝐥𝐢𝐟𝐞 𝐢𝐬 𝐠𝐨𝐢𝐧𝐠 𝐭𝐨 𝐜𝐡𝐚𝐧𝐠𝐞 & 𝐞𝐱𝐩𝐚𝐧𝐝 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐠𝐨𝐨𝐝.”
I go through my own shit, self-doubt, insecurities about my self-worth, etc. I get upset with people, feel lonely, & frustrated with my journey. I have split ends & my skin’s dry. We all have our lows from time to time - 𝐰𝐞’𝐫𝐞 𝐡𝐮𝐦𝐚𝐧.
✨Sending good vibes all around 🌍
2361322 December, 2019
We need to talk about this.
Growing up in a Filipino household these comments triggered me to feel 𝐢𝐧𝐬𝐞𝐜𝐮𝐫𝐞, 𝐮𝐧𝐰𝐨𝐫𝐭𝐡𝐲, & 𝐟𝐚𝐭.
The holidays freaked me out bc I knew it consisted of family parties = tempting food, comments about my weight, boyfriends/marriage.
As a recovered binge eater, I have a new belief that 𝐈 𝐝𝐨 𝐧𝐨𝐭 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐥𝐨𝐨𝐤 𝐚 𝐜𝐞𝐫𝐭𝐚𝐢𝐧 𝐰𝐚𝐲 𝐢𝐧 𝐨𝐫𝐝𝐞𝐫 𝐭𝐨 𝐡𝐚𝐯𝐞 𝐬𝐞𝐥𝐟-𝐥𝐨𝐯𝐞, 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞, 𝐨𝐫 𝐬𝐞𝐥𝐟-𝐞𝐬𝐭𝐞𝐞𝐦. We were born with these traits & they are unconditional.
🎁 I am 𝐠𝐢𝐟𝐭𝐢𝐧𝐠 a complimentary coaching session to breakthrough these faulty beliefs. 🎁
✨𝐎𝐧𝐥𝐲 𝟓 𝐬𝐥𝐨𝐭𝐬 𝐥𝐞𝐟𝐭 𝐛𝐞𝐟𝐨𝐫𝐞 𝟏/𝟏/𝟐𝟎𝟐𝟎.✨
Send me a DM to schedule or please repost to share w someone who may need it. 💕
1171320 December, 2019
As I’m working on a blog post about my eating disorder story (link in bio) I’m reminded that you can’t hate yourself into loving yourself.
Which also means you can’t hate your past if you want to love yourself in the present.
There’s a lot of debate on whether or not reverse transformation photos are helpful or harmful.
For me, reverse transformation photos are helpful. It humanizes struggle. It brings awareness to the fact that we live in a society that promotes unsustainable behaviors under the guise of health.
My eating disorder story started in 2014 but I don’t have photos of myself from then because I hated myself too much to take them. I can’t find many of the photos of myself from 2015 because in my lowest moments I deleted a lot of them.
My past self deserves the love and compassion I couldn’t give myself at the time.
I’m not angry at myself on the left. I love her. I thought that health and wellness equated obsession. Now that I know better I do better. The body on the left isn’t sustainable for me. I genuinely believe that for the first time since probably 7th grade my body knows it can trust me. It knows I’m not going to throw myself into a restrictive cycle at any moment. It knows I’m not going to take laxatives. It knows I’m not going to run for hours on end on minimal fuel. It trusts me and I trust my body. That’s what this reverse transformation is about. On the left I didn’t trust my body. I was afraid of my body because of years of illness. I wanted to feel in control. On the right I’ve released the need to control my body like a science experiment and I feel the freedom that comes with trust.
1231326 August, 2019
🎉To kick off my birthday week, I am gifting coaching sessions to 31 people to feel radiant in their bodies.
I have transformed myself from being bound to food & my weight to ➡️ now feeling CONFIDENT in my body & in LOVE with my purpose in life.
I want to pay it forward. Freedom through self-love & confidence is possible.
We don’t walk through life alone, so I need your help to reach my goal.
My goal is to schedule 𝟑𝟏 breakthrough sessions between Jan 27 - Feb 26.
In less than 1 hour via video call, you will gain:
💡clarity on your ‘2020 vision’ that is in alignment with your goals
👀insight around barriers to achieving peace & liberation around body image
✍🏽actionable steps to start breaking free from the shackles of food and weight
In exchange for your help, you will be entered to receive 1 month of coaching for FREE.
refer someone & you will receive an extra entry for each person who completes a breakthrough session.
If this resonates with you, 𝐬𝐞𝐧𝐝 𝐦𝐞 𝐚 𝐃𝐌 to schedule a breakthrough session before Feb 26 or send this post to a friend.
It would be the best birthday gift for me 𝐭𝐨 𝐠𝐢𝐯𝐞 𝐛𝐚𝐜𝐤 & 𝐡𝐞𝐥𝐩 𝐨𝐭𝐡𝐞𝐫𝐬 𝐡𝐞𝐚𝐥 𝐟𝐫𝐨𝐦 𝐭𝐡𝐞 𝐢𝐧𝐬𝐢𝐝𝐞 𝐨𝐮𝐭, 𝐠𝐞𝐭 𝐜𝐥𝐚𝐫𝐢𝐭𝐲 𝐨𝐧 𝐭𝐡𝐞𝐢𝐫 𝐠𝐨𝐚𝐥𝐬 & 𝐦𝐚𝐧𝐢𝐟𝐞𝐬𝐭 𝐚 𝐥𝐢𝐟𝐞 𝐨𝐧 𝐭𝐡𝐞𝐢𝐫 𝐨𝐰𝐧 𝐭𝐞𝐫𝐦𝐬.
Sending good vibes 💕
185814 January, 2020
Hey friends! 👋 Thought I would do an into post!👇🏼⠀
My sig other is also a (sports) dietitian at the local university. It's really nice having someone understand "what I do", and he is pretty much the best human around ❤️ He doesn't have ig so he won't be embarrassed by this (which is unfortunate) 😂⠀
I grew up waaay up north in cold & dark Fairbanks, Alaska. No, I won't be moving back. No, we didn't ride moose or live in igloos. It was pretty normal minus the -45 F winters ❄️ & running out to start your car at lunch....⠀
I LOVE food. I'm currently obsessed with watermelon, strawberries, smoked salmon & cream cheese dip, shrimp and grits, polenta, crispy skinned salmon, eggs Benedict, and brownies 🤤 ⠀
I'm an ex-athlete and I love women's athletics to my very core. My life wouldn't have been the same without sports 🏐 ⠀
I'm super passionate about helping others realize their worth ≠ weight 🙌🏻 I use the intuitive eating framework to help my clients learn how to eat in a way that brings joy and satisfaction ( #noguilt ) and ultimately find freedom from thinking about food sodamnmuch. (send me a dm or email email@example.com if you want to work together!) ⠀
So hey! What about you? Fun facts? Where are you from? What foods are you digging right now? Any ex-athletes? I love hearing from you!👇🏼
2055018 June, 2019
Heads up...vulnerability share below! 💕
❗️Also, SPOTS ARE FILLING for my 31 days of coaching challenge. Send a DM to book a free 1 hour session with me between Jan 27-Feb 26 & be entered to win 1 month of free coaching.❗️
🤯 Here’s one of my biggest breakthroughs with coaching:
👉🏽I used to avoid going to social gatherings or parties because I was afraid of food or drink temptations/binge eating or bc I didn’t feel good in my clothes. I still get emotional when I think about how much power this had over me.
☀️Today, I RADIANTLY show up. These limiting and insecure thoughts were a made-up story. I show up bc life means so much more than being controlled by food or my body image, it’s about being 💯 present with the important people in my life.
🤲🏽Today, I embrace my imperfections, feel confident in my own skin & bask the limelight. The limelight we all inherently deserve.
148720 January, 2020
We LOVE this reminder about how dieting affects your body by: @bodypositive_mom 🙌🏼
👉🏼Tell me about negative side effects you have gone through because of dieting!🙋🏼♀️
😢So many of my clients talk about the poor self esteem they have from feeling like they are just not strong enough to diet. Thing is, dieting has nothing to do with willpower!💪🏼
As we diet our bodies give louder and louder signals that you need to eat.🍲
👍🏼Would you say it is healthy or good for you to ignore what your body is telling you? Our bodies are so amazing in that they want to keep us alive!👭
👎🏼Did you know the more you diet, the slower metabolism gets and this causes weight gain? YES! If you don’t eat when your body is telling you to do so, it tries to conserve all the energy it has by slowing down your metabolism.🙇🏻♀️
🤦🏻♀️When you do this all the time, it gets harder and harder for your body to speed your metabolism back up again.
🤷🏻♀️I want to know about your experiences with dieting! Let’s share about real life experiences.
👩👧👧Want some free tips on mindful eating for moms? See my link in bio.💕 @bodypositive_mom
403830 July, 2019
Latest Instagram Posts
Listen ladies (and gents) you need to know that you are not defined by your weight!
You are are a whole and beautiful person!
YOU👏🏻ARE👏🏻ENOUGH👏🏻AS👏🏻YOU👏🏻ARE👏🏻👏🏻 I cannot stress this enough!!! You are not your weight, you do not need to obsess over your weight, limit you experiences because of your weight, and feel inadequate over your weight!
I am so sick of our society making people feel sub-human because of their weight. I am so sick of diet culture telling you how wrong you are and that your body is not good enough.
Now please don’t misunderstand me. I truly believe that our body needs movement (walking, dancing, weights, swimming, what every make you HAPPY), and nutrient dense food to fuel your body best. BUT the obsession over this is becoming dangerous to our health.
So if you take anything from this rant it is that you are not your weight, you are so much more and such a wonderful human ❤️❤️❤️ #youareenough#youaremore#fyourbeautystandards#dangerousdietculture#yeg#yegmoms#yegentrepreneur#speakyourtruth#speaker#coach#healthcoach#bodyimagemovement#bodyimagecoach
2048 minutes ago
How comfortable are you with having those around you witness your transformation? Until you can find the inner stability and groundedness to be visible in your brilliance, your journey with food will continue to be one step forward, two steps back. Join me on March 14 to learn how to use EFT tapping and other tools to dissolve your resistance to change and breakthrough to the self-loving food habits you truly desire.
1026 hours ago
There is a place for gentle nutrition however if you focus on this too soon before you have healed your relationship with food & your body you may just find that you easily end up turning it into another set of rigid rules aka another diet.
Instead focus on coming back & reconnecting with your body for as long as possible. You won’t really know how long it takes but you will know when you get there. And even then it will require ongoing work but not nearly as much effort.
The longer you have dieted or restricted food the longer your journey will likely take before you can even consider the realm of gentle nutrition.
You will first need to focus on acceptance, surrender and dig deep into your emotionality which is where the path lies in finding peace & freedom with food & your body.
This Path to Peace process is much more about your own inner attunement where you get to know your body all over again, listen & feel for its’ subtle, powerful cues. It’s about learning to TRUST your body once again.
It’s a process of doing the inner work which includes your thoughts, feelings, beliefs & physical sensations in your body that come from not only hunger/fullness but your emotions too.
Achieving real health means coming back to your body. It must also include mental health.
It’s a process of dynamically integrating your inner world with the external world where YOU get to decide what you would like to integrate. You get to stop externalizing your worth and find your own inner power, peace, balance & authority.
And don’t get caught in the trap of making your healthy relationship with food as something that is morally superior/inferior based on what you choose to eat.
Your worthiness is not dependent on what you decide to eat.
You already are worthy and always have been. 💕💕💕💕💕💕💕
828 hours ago
“I don’t have a period but ....
I am not underweight... so I can’t have Hypothalamic Amenorrhea” ...
❌Hypothalamic Amenorrhea (HA) is a diagnosis of exclusion and does not have any “weight” or “body fat” criteria.
❌No period is NOT OK and is a sign your body is under stress, forced to work at a reduced rate and all other systems of your body will be effected from the Low Energy Availability.
❌ It is often associated with weight loss and or exercise causing stress to the body and resulting in Low Energy Availability.
❌ It often starts off with good intentions to “eat healthy” and “increase fitness”.
❌ You can “look” completely “healthy” and NOT have a diagnosed eating disorder.
❌ The pill will not bring your period back or protect your bones. The treatment includes correcting the energy balance!
❌Many women find themselves stuck or addicted to their lifestyle and are in denial that there is a problem.
❌ Because there is often resistance to change recommended treatment from the Endocrine Societies Clinical Practice Guidelines approach includes enlisting a multidisciplinary team approach including a GP and or specialist Dr, dietitian and therapist trained in Cognitive Behavioral Therapy (CBT)
✅I am not a GP but I do have a masters degree in Nutrition and Dietetics, Professionally trained in CBT, Acceptance Commitment Therapy (ACT) and I am also an Intuitive Eating Counsellor, Yoga teacher, Strength and Conditioning Coach, Running Coach, have my own personal experience with HA and recovery and DEDICATED to helping women just like YOU recover your period and entire health!
Swipe across for some pieces from the guidelines. 🙋🏼♀️If you are READY to take your first step and recognize you would benefit from professional support and accountability I would love to help you through this very important and rewarding journey!
For more info and to apply for my coaching book a free discovery discovery call (link in bio👆)
Truth telling: ☄️
Last night I almost denied myself food because I had met my calories for the day. 🥴
I’m weight training and charting my macros + I had a choice last night:
1. Deny myself food in order to meet a “number” -or-
2. Nourish myself with food (roasted veggies + chocolate berries) in a beautiful safe environment surrounded by inspiring women
Thankfully I choose the later. .
I’ve tried the “restriction” thing before and it never really got me what I wanted. .
So although I am tracking macros to ensure I meet my nourishment requirements I am also not denying myself anything. .
At this rate it might take me twice as long to get to where I’m going, but I’m good with that. 😊 . #dontstarveyourself #dontstarve #stretchmark #bodyacceptance #loveyourbody #bodyimagecoach #selfacceptance #bodyconfidencemovement #bodypositivemovement
For a long time, I truly thought I had my own eating disorder behaviors long behind me.
But truthfully, I just manifested as taking care of my health. While I was in a program for health coaching, I heard information about the ideal range for blood sugar to maintained. I became obsessed with monitoring it. I went out and bought my own blood sugar prick test and I took it in the morning.
This was the new scale. Instead of the number on the scale, it was the number of my blood sugar that told me whether I had a good day yesterday or not. And it ultimately set the stage for the day ahead (i.e. how strict I needed to be with my food).
This behavior is so dangerous. But it was all in the name of my health, so it was so easy to justify. Nobody questioned me when it was all about my health - but the obsession was as dangerous as when I withheld food or food groups.
This week is #NEDAwarenessWeek and I am committed to sharing more of my story and research to help those that identify and want to cultivate a happier relationship with food and their body.
551312 hours ago
Anti-Diet culture is not Anti-People Who Diet
We are (and I am) Pro-Body Autonomy and Holistic Health
Body Autonomy means always having the right to do with your body what you want
Diet Culture tells you your body needs to be one way or another and attaches worth to appearance
You can make health promoting choices without being on a diet
In fact, being on a diet has been proven over and over again to cause un-health
And going against hunger (calorie or macro counting, cutting our food groups) damages your bodies natural ability to let you know what it needs and breaks the trust between self and body causing mental and emotional repercussions
ARE YOU TRYING TO MAKE IT WORK AS A MOMPRENEUR? ⠀
Gah! I hate the term, but it is what it is! And let me tell ya, lean in closely- THERE IS NO SUCH THING AS BALANCE. Period. Do not buy into the belief that you can attain it all at once in a nice little package. If you hunker down during the day to work while kids are at school (like I do)- then your social life WILL suffer. If you are trying to homeschool and run a business- you may not be able to scale as quickly as someone else does. ⠀
BUT DO YOU!!! There is no race! ⠀
And not to make light of any situation, but these are some tips that truly will buy you some precious time!! You do not have to do all of them, but pick one or two! And seriously, dry shampoo, yes DRY SHAMP has allowed me many more hours to work!!!! ⠀
What about you? What are your #Mompreneur hacks?? 👇🏼⠀
23514 hours ago
IT WAS NEVER JUST ABOUT A BODY..
I want to let you know hon, that it is truly possible for you to feel good in your body & heal relationships w food.
I tried to shrink my body for many years, hated it & picked up on it daily, it negatively influenced my whole life, I developed an all consuming eating disorder.. and here I’m on the other side..
If it was possible to me & to many others 👉🏽 it is possible to you as well!♥️
And here it comes..
It never was my body that I had to shrink..
Counting cals in & out.
Hating my body & myself.
Daily self & body criticism.
Bloody tears in front of the mirror.
It was my reality. For so many years.
Yet, it was never my weight that had to be fixed or my body that had to be shrinked to heal the real struggles & finally feel good in my own skin.
Unconsciousness of real struggles which were hidden underneath my body fights - was the road block to healing..
If you are there as well, struggling with your body & food - I would highly recommend to stop trying cut yourself apart before you can feel good about yourself.
First, you gotta look deep within & start your healing journey from its core.
Which emotions are you suppressing? Which traumas in your life you can’t let go of yet? Are you being true to yourself? Do you feel self worthy? Are you conscious? Do you accept & respect yourself? Do you feel at home with your body? Does your life feel good? Are you accepting WHAT IT IS right now in order to grow into where it is that you are willing to be?
Reach out today if you’re done fighting your body.. reach out today if you’re ready to finally feel good in your skin.. I can’t wait to chat with you & help you see what I see being on the other side of it..
My love to you,
All I wanted was a body that will have a purpose. A body that will make me feel like...yes, this is me. And finally, a body that will get me loved.
I admire the dedication and sacrafice I have put in it.
All the times I have vomited because of few bites, all the training I did to reduce my body, to reshape it. All the hill runs, crossfits, cardios, weight lifting, number of sports, dissiness, times i blew of my friends, my career, my relationships.
Finally, I killed the bitch. Bulimia. With pure logic. With 0 will power. I killed it because I realized all the lies it fed on.
The truth has set me free.
Truth: answer wasn't in my body.
I get emotional about my past losses and my final win. Because now I think of it as of a monster that controled my life, almost as a life on itself that used to parasite my body.
Now that it's gone, my life is by no means perfect.
There is sometimes a vacancy that bulimia used to fill.
A vacancy that has left me alone with my fears.
But now, I am facing them.
It's not as hard as it sounds.
It's million times easier than it was with bulimia.
Bulimia was like a narcissist mother, telling me I couldn't live without it, just so it could stay and feed of me a little longer.
Bulimia is a pest. You're not your bulimia.
Trust me, I would know. Vomiting in public toilets, gym locker rooms, swimming pool toilets, in nature, at dark city spaces, at friends houses... Bulimia gets you really low...franticly cleaning the rest of the vomit peaces from my hair, checking the toilet for million times. Standing in front if mirror panicking when will my eyes stop to water and the redness will disappear. Just to return to my friends, colleges, feel the reliefed that seemingly no one noticed, and realize all I can think of is food. All I want to do is eat. I can't focus in the conversation. My body is out of every balance. I just want to leave. Binge and purge and binge and purge until I feel too weak and fall sleep. With vomit smell on my clothes, in my bathroom, in my hair. Disgusted by myself, disgusted by life. I felt no lust for things normal people enjoyed. Social gatherings became boring for me.
Read the comments for the rest
461018 hours ago
Went to a triathlon in the weekend... Not like this but I was there.
Stepping away from a sport I genuinely loved competing in was one of the hardest decisions I made, not initially because I was injured. But then the questions came "so when are you coming back?", "is your stress fracture healed?", "are you running again?" Questions I dodged and darted, not wanting to say "yes my stress fracture has healed but I haven't had a period in 4 years so I'm working on that right now". I was so embarrassed.
I thought no one would understand. I thought everyone would think I'd let myself go, I was lazy, I had given up. When in reality this was me not giving up, this was me finally saying yes to myself and my health, after years of ignoring my missing period, this was me resisting all urges to go back to training, or to cut back on calories so I didn't gain as much weight.
When I accidentally walked through the transition area in the weekend I felt my heart tug. A twinge of sadness reminding me of this part of my life that I chose to walk away from, for my overall health and well-being. I'm grateful that I can be in this space now, which I didn't want to be for a long time, I'm grateful that I can appreciate the dedication it takes to get to that start, without feeling like I should be doing that myself.
On Sunday I was reminded that it's OK for this to still be a part of me, to still feel emotion about what it took to leave something I loved even though years have passed. 💕
If you are in your journey of HA recovery or considering taking time away from sport to recover your period and would like support through this process, I would love to hear from you. Send me a dm to arrange a time to see if we would be a good fit to work together. 🤝
👉 3 One on one coaching spots available. You don't have to do this alone x
401425 February, 2020
The way we speak to ourselves shapes our experiences.
I am a massive believer in this and I have spent years getting my self-talk under control, and being really mindful of how I speak to myself.
Only the other day, getting ready to go into the pool, that mean girl reared her ugly head and was all like “umm babe...are you sure you want to wear your swimmers...in front of people?!”
You see, this voice pops up to try and keep us safe. It’s our internal protection mechanism and it hates us getting out of our comfort zone!
The thing is...if I had listened to that voice and said “omg you’re so right! I won’t go in the pool today. I’ll stay fully clothed and watch from the sidelines” - do you think I would have had fun?
I would have been sitting there wishing I was brave enough to shut that bitch down and actually get into the pool!
So I thanked her for her input and showed her gratitude for trying to protect me...and I said “Thank you. I appreciate what you’re doing here, but I’ll be ok! I love who I am and I’m getting into the damn pool!”
Once you’re aware of this voice and you understand its function - to protect you - then you can start to speak back to her and do what you really want to do anyway!
None of us are exempt from the mean girl popping up. But we can learn to become aware of her, confront her and do the thing anyway
It’s when we listen to this voice and actually follow through with her advice that we miss out. We miss out on life’s beautiful experiences - and I’m telling you, mama, that’s no way to live!
What is your mean girl trying to stop you from doing...and are you ready to start shutting her down?
🙋🏼♀️Which one do you struggle with the most (1-5)?
From my experience working with women to recover their periods, when they have tried to do it by themselves, ALL 5 have been holding them back!
1️⃣ Many women are UNAWARE of their energy needs. Yes 2500 calories per day can be a great GUIDE but some women need more. Some may even need less.
- My clients do NOT need to count calories. I don’t think it helps them in the long term. I meet them where they are at & using my skills as a dietitian I look for opportunities for improvement or red flags and together we come up with SOLUTIONS. I also provide a LOT of education so my client feels confident, aware & empowered!
2️⃣ This is the case for some women but not all!The assumption that you need to be “underweight” can PREVENT many women from taking action!
You do NOT need to be underweight to lose your period. The key driver is low energy availability.
3️⃣ Your body needs to feel safe that energy is available. Training fasted (UNDER FUELED) & not eating for 2-3 hours AFTER waking & after your over night “fast” will not support your body in feeling SAFE!
4️⃣ Apart from ENERGY being a KEY factor in hypothalamic amenorrhea (HA) recovery your body ALSO needs access to all of its key tools (nutrients which there are at least 35!). A limited food variety will impact your ability to meet its nutrient needs. When body lacks key “tools” it cannot function optimally.
5️⃣ Consistency is VERY important!This is the ONLY way your body will regain trust that energy is available & it is SAFE!
My coaching program offers regular sessions over 3 months.
I do not offer one off sessions because I KNOW my clients needs MORE support, guidance, consistency & the accountability.
It’s not just about eating more & exercising less!
It’s about overcoming fear, finding a new way to relate to yourself, letting go of disordered eating behaviors and compulsive exercise and the grief that comes with it, dealing with anxiety, learning new coping skills, learning self compassion, mindfulness & discovering who you really are without the “fitness” identity!
Apply for my coaching by booking a free discovery call (link in bio👆)
98324 February, 2020
CHANGE IS HARD⠀
The reason you don’t have the results you want with your health yet is because you are not the version of yourself who has those results. ⠀
But seriously, think about it…⠀
In order to create new results in our lives, we literally have to become a new person. ⠀
We have to think differently. ⠀
Act differently. ⠀
Experience and respond to the world differently. ⠀
And it’s hella uncomfortable because the whole time your brain is freaking out, saying, “But wait! It’s safe and comfy where we’re already at! If you try to change, we’re going to DIE!!!” ⠀
To me, this is the **definition** of GROWING PAINS.⠀
If you’re going through this, I see you. I’m with you. ⠀
Keep going. ⠀
PS - Nothing is more valuable during this time than having someone to help guide you through. To help you know what nutrition protocols are best for you. To teach you how to listen to your body. To help you shift your thinking so that you are not just building healthier habits, but also literally becoming the version of yourself who is happy, healthy, and confident in your own skin. When you coach with me, this is exactly what you get. Message me to set up your consult today.⠀
Before you eat, ask yourself am I hungry? ⠀
Look for symptoms like hunger ⠀
pangs, gnawing, growling, emptiness, low energy, shakiness, or headache.⠀ ⠀
Notice that hunger is physical. It's not a craving, a thought or a temptation. ⠀ ⠀
By focusing on hunger as your guide, you can become your own internal expert about when, what and how much to eat.
6124 February, 2020
HOW TO RELEASE POST WEEKEND’S BINGE PRESSURE?🤯
If you binged through this weekend, you most likely feel terrible by now.
You anticipate a strict eating plan?
You anticipate eating as little calories as possible?
You are planning to workout extra hard so that you “make up” for these calories you ate?
You are planning to move more than you eat?
But let me be clear here - these will simply act as a path to your next binge.
What can you do instead?!
1️⃣Release the pressure🙏🏽
Pressure is mind consuming right now. Breathe. Release the pressure. Let it go.
2️⃣Don’t feel guilty!🤓
More guilty you feel - less space you have to choose what is good for you. It becomes harder to choose good thoughts & cultivate good feelings. Guilt feelings won’t help. Rather - choose forgiveness!
3️⃣Stop anticipating restrictive eating🥵
Restrictive eating is simply a road to binge eating again. If you restrict, eat smaller amounts of food, cut on calories - you will be exhausted by the end of the week and you will end up binging again.
4️⃣Stop cutting on meals🍽
If you cut on meals, you will be more hungry by the end of the day. If you won’t give in to that hunger - you will end up binging again. The same day or next day. But it will come.
5️⃣Eat regularly and feed your body with enough nutrients🌮🥗🥪🍳🥔🥑
Eating regularly and eating enough will boost your metabolism. When your metabolism works properly - everything in your body works properly! You burn calories at ease and your system is functioning well.
6️⃣Rest well enough & recover😌
If you rest enough and spend time on recovery - you are ahead of the game and you don’t starve all day long!
7️⃣Move your body - and feel empowered meanwhile😍🙌🏽
Use these extra cals to move your body but make you sure you feel good about it!
Which of the tips you loved the most and will practice right away!!?? Share in the comments below!🤪👇🏽
I not only got to see and experience his beautiful work. I got to WEAR it.
This was totally new for me. Not only have I worn a dress in over 6 years, but the fact that he had something that FIT.
Ivan is SO passionate about people feeling good in what they wear. When his clients come in for a fitting, he doesn't just put them in a dress. He takes the time to speak life into them, reminds them that their beautiful and shows them how to dress and feel BEAUTIFUL.
I felt that from the moment I met him. I can't wait to hang out with him again. I can't wait to see his designs on the runway.
It wasn't easy to accept the fact that I looked gorgeous in this dress, but the more I played with it, the more beautiful I felt.
I am so grateful he took the time with @briana.elizabeth.style and I to show us beautiful Tijuana and dress us in his gorgeous designs.
Hey babe, did you know that labeling your body can decrease your confidence and self-image?
Do you ever find yourself looking in the mirror or at photos of yourself and saying "my body is fat/too short /too skinny/too curvy". Ect.
Labeling your body like this can significantly harm your self-esteem because when you label your body, it can stop you from seeing your true beauty. Why?
LABELS ARE HARMFUL!
LABELS ARE DISEMPOWERING!
I used to label my body as short.
Everytime I looked in the mirror, all I could notice was how short I was.
And this made me feel insecure and worried about my body which decreased my confidence and self esteem.
It's unfair on yourself to label your body. You wouldn't label your best friends or loved ones body, don't label yours.
You are so much more than a label.
So how do you create a healthier relationship with your body?
1. Become aware of how you speak to your body? Do you label your body? Where do these labels come from?
2. Choose one of these empowering affirmations to help you see your body in a positive way: "I will not label my body as a specific shape or size. My body has its own beautiful shape and size." "My body deserves my love and kindness" "It is not fair for me to label my body, as I am more than a label" "My body does so many amazing things for me, and I choose to be grateful for my body"
Hope this helps beautiful, comment below any body positive affirmations that work for you xx
Where are you at?
1️⃣Do you often find yourself exercising with feelings of guilt? You’re contemplating to reduce feelings of guilt, compensate for food that you ate? Your thoughts around exercise are mainly to loose weight so that you can feel good enough, worthy and beautiful?
2️⃣Do you exercise to increase your mood, reduce stress, out of self love, to get strong and all for all other amazing benefits that exercise provides?
For many years of my life, I was working out to reduce guilt. I would do hours of cardio to compensate for food that I ate. I was plainly focused on reducing my weight, reducing my size..
Anytime I would skip gym I would feel so guilty, and not good enough.
I would think that I don’t deserve to eat properly. So I would reduce calorie intake even more - and then end up being depleted and turning to binging.
It wasn’t that I didn’t enjoy my workouts. It took me around a year in the gym until I found my ways to exercise which felt really good. And which I truly loved.
Nevertheless, that doesn’t mean that I was working out for the right reasons.
My brain was consumed with so much guilt, that working out literally became compulsive/obsessive.
It took me years to turn these pages around, until I started to workout plainly for all of the good feelings. Inside! Not outside..
These years filled with obsessive exercise though was not the easiest, and I wish I could have reduced the time spent feeling bad about my body and feeling embarrassed to eat normally.
I know that where I used to be - I was not alone.
If you’re still there 👇🏽 share below or let me know in the DM’s! Let’s chat, angel ♥️ you’re not alone!
37124 February, 2020
🙋🏼♀️How many mamas here want to work on themselves and uplevel themselves, but don’t really feel comfortable investing in a coach?
🙋🏼♀️How many mamas are on a journey to figure out who they are, reconnect and just get that little piece of “me” back?
🙋🏼♀️How many mamas want to be able to access a stack of valuable tools to nourish themselves and do it from the comfort of your own home, surrounded by the kids if need be?
🙋🏼♀️How many mamas are looking for a safe, high-vibe, supportive space to connect with other like-minded mamas, form meaningful relationships and attend events in your area?
If you said YES to ANY of the above, boy oh boy, have we got a treat for you!
This gorgeous woman @jade_leray and I are working on something pretty special for you mamas. We can’t wait to be able to tell you more about it really soon. So keep your peepers peeled!
When everything has come down to this point...
If you know me well enough.
If you’ve known me long enough.
If you know how crippling my autoimmune disease is.
The mental game has been tough to change.
I’ve always looked in the mirror and not loved what the reflection was.
Ugly, fat, chunky, gross, disgusting, were part of my every day.
Not to mention the feeling of never wanting to show off any leg! Or arm! Or literally any inch of my body. Covering it from head to toe, even when it was 45degrees outside.
👆🏼👆🏼👆🏼that was my life of self hate.
But NOW. After so much learning. So much listening to the universe. Believing in divine timing. For the first time I wore a dress with no sleeves, and a split right up the center. It may not have been as glamorous as last years dress revel for our annual Gala event. But it was me feeling like a Goddess that I was looking for. Feeling comfortable and confident in my own skin. That’s what was important. ❤️ #loveyourselfsick
29223 February, 2020
OUR DOORS ARE OPEN! 💃🏽💃🏼
We are so excited to be seeing clients in our brand spanking new clinic in our two wonderful locations. You can find us in Chelsea on Mondays and Mayfair on Fridays.
To book, please email firstname.lastname@example.org and get booked into a 15-minute FREE consultation 🤩We can’t wait to hear from you! 🌸
57323 February, 2020
I know the journey you have been through, it is tough but I am sure you will agree it is SO worth it!
I get you are excited and are likely wanting to get back into some training! (I was too but I did learn the hard way and this caused me anxiety and time but you don’t have to waste time. You can get help now!)
The good news is YOU can enjoy exercise again BUT right now, your body is STILL recovering.
Like recovering from an injury which, if you loved exercise I am sure you have been there… IT TAKES TIME to heal 100% and I can support you!!
I agree with @noperiodnowwhat that it is BEST to wait at least 3 cycles.
1️⃣This allows your body time to continue to heal and earn back your TRUST that it IS SAFE!
2️⃣This will give you the opportunity to track your cycle. I suggest measuring your cycle length (from day 1 of bleed to the day before next cycle/bleed starts) AND your luteal phase. Your luteal phase is calculated from the day AFTER ovulation up until and including the day BEFORE your next cycle/bleed starts. More info on fertility awareness download my Podcast 🎧Episode with @fertilitycharting.
Don’t forget that if you behave the exact same way as you did BEFORE you lost your period then you will go back to where you came from.
Your body needs energy to fuel ALL its bodily process PLUS more for exercise.
BEFORE exercise FUEL your body with carbs. DURING longer exercise session i.e. 60 mins + fuel your body with EASY to digest carbs such as sport drink, gels etc (e.g. running)
POST EXERCISE refuel and replenish your body with PROTEIN + CARBS.
Don’t forget your hydration AND remember exercise CAN blunt appetite so use your BODY WISDOM!
If you have jumped into exercise TOO EARLY and have not seen a period for a while and/or possibly feel like you have gone backwards or didn't FULLY heal physically and mentally it is NOT too late!
Apply for my coaching by clicking link in bio 👆and we can talk further about my program over a FREE discovery call!
1031323 February, 2020
TO ALL THE LADIES THAT FEEL LIKE THEY'RE NOT ENOUGH.
You are AMAZING.
You are WORTHY.
You are CAPABLE.
You are INCREDIBLE.
You have SO MUCH MORE potential than you'd ever believe.
I know you wake up and wonder if you'll ever be enough.
I know you avoid mirrors because you hate your body.
I know you cry yourself to sleep at night, debating on waking up tomorrow.
Girl - WAKE UP TOMORROW.
YOU ARE ENOUGH.
YOU ARE MORE THAN ENOUGH.
Not you will be. Not someday. Not you have potential to be.
You are a whole ass person with a whole ass life outside of the gym. And your life outside of the gym matters.
It is the professional’s job to ask the right questions to develop a deeper understanding of what your life looks like & create a plan for you that challenges you, but in a realistic way that honors your life. Because if your plan doesn’t fit into YOUR life, you better believe you will never be able to sustain it.
What’s your stress like?
How much sleep do you get?
What responsibilities do you have at work & in your home?
What’s your history like with exercise, emotionally & physically?
What has your relationship been with your body?
Are you eating enough food to fuel your workouts?
What activities do you enjoy outside of the gym?
Are there any exercises that you really cannot stand?
Do you have children? Are you breastfeeding? How many months postpartum are you?
I could go on...
Do not allow your trainer/coach to bully you for not being compliant if they don’t even understand you.
Frankly, it’s lazy AF to create a generic one size fits all plan & then blame your clients for not sticking with it 🤷🏻♀️
451323 February, 2020
How often do you find yourself in these kind of battles?
Seems like all you want to eat are doughnuts 🍩, pancakes 🥞, burgers 🍔, pizzas 🍕, fries 🍟, muffins 🧁, chips or chocolate 🍫...
So you have this battle in your mind going on:
I want it. But I can’t have it!!!
I must eat: salads, dry chicken, oatmeal.
You see, these battles which are going on in your mind is due to your daily choices.
It’s either that you’re restricting on these foods which you really crave for - therefore, you will crave for them even more.
Or it’s because you’re not getting enough essential nutrients, therefore you crave for high fat and sugary foods.
Or it’s because you’re filled up with negative emotions and the quick solution to increase mood up is something sweet, salty or higher in fat.
Or... there are more reasons why this may be happening.
But let’s face it - you’re an individual with unique lifestyle - therefore, there’s no one answer why exactly this is happening.
But I’ll tell you one thing - I know how you feel and these battles are real deal and feels as a life consuming challenge.
What you really want to do is figure out why you’re constantly battling like this in your mind.. Then, you can rewire these patterns & choose what you will eat easy, freely & guilt free. In this way you can save so much of space in your mind for things that really matter!!
Ready to finally address your food battles, end it for good, build new habits & finally eat guilt free??? DM me today to consult how we can start working together 1 on 1!!
Can’t wait to chat 🍫🍫
22423 February, 2020
I used to wear my resting heart rate of 47 as a badge of honour.
Now I cry for that part of myself that didn’t know any better, was misled and so NOT healthy.
To her I say I am so, so sorry.
I didn’t know any better and through sharing my story I hope to help others that struggle with food & body image.
We get one life here on 🌎.
Let’s make it the best 💙
13423 February, 2020
Got so much sun, don’t mind the shade so I’ll be stayin in LA😎🎀
Have a glorious Saturday folks ✨
1021622 February, 2020
I did it and so can you!👊
One of my biggest lessons in life for getting what you want, fast is finding someone who has been there before and someone who is PASSIONATE and dedicated to research and training!
If you are missing your period you can:
A) Keep ignoring the issue until it really is too late, to have a family or you suffer a serious illness or injury due to ignoring your body for too long.
B) Take a brave step, INVEST in YOUR HEALTH and GET SUPPORT! Regain your period, rediscover YOU, feel proud and have NO regrets!
Don’t let another year or month go by!
I’m your person. I can help with my personalized coaching program. Apply for a discovery call to learn more today. Link in bio. 👆
Coming down from a major high from the #CrazyConfidenceRetreat 🥳 and so much to process, so more later, but some quick things to throw out before I mentally hibernate the next few days 😴...⠀
1. Love people. Give lavishly-even if just your words. ⠀
2. Go to the thing. Even when you feel shy & insecure. Even when you feel like the smallest person in the room. Even when you feel weird and odd for wanting more than the mundane. Just go. It always pays off somehow. ⠀
3. Dance. It covers a multitude of crappy days. 🤗⠀
Have a great rest of your weekend, friends. #YouAreEnough#CrazyConfidenceMastermind
812022 February, 2020
Thank GOODNESS I don’t rely on Willpower because it was cold ay-eff this morning.
And I can promise you if Willpower was in charge of scootin’ my booty out the door—
his a$$woulda been fired ‘cuz he did NOT work at 7am when it was 30° 🥶
Willpower is ❌NOT who I hire to get the job done.
🙅🏻♀️ I don’t count on Willpower to do:
the “Make It To Early Morning Workout” job;
the “Drink Enough Water” job;
the “Choose Fuel-Food Over Convenient-Food” job;
and especially not the “Workout In The Cold” job.
No, for those jobs, I’ve hired a real boss b!tch I know I can count on.
(Figures she’s a female 💁🏻♀️ 😜)
She’s called “Make Up Ya D@mn Mind.”
And she makes DECISIONS so that she doesn’t have to call on Willpower, because obvi— dude’s a flake. Never know when he’s gunna show or decide he doesn’t “feel like” doing something.
But “Make Up Ya D@mn Mind—“
We hate her sometimes.
But she’s reliable AF and she follows through and she’s not so worried about coming off as the “B” word sometimes.
Quite honestly, she makes us so much more efficient because when we hire her, we spend WAY less brainpower flopping around like 😟“Should I go?” 🤔“What will I wear?” 😬“Do I have time?” 🥱“Is it worth it?” 😏“Will this really make a difference?”
“Made Up Ya D@mn Mind” is like ‘We goin.’ Make it work.’
Willpower is nice to have. He makes things easier, sure, but he’s not the most dependable employee.
And I don’t know about you- but my goals and my health and the things I want to say “I did that!” about— those things deserve a boss b!tch employee.
Make up ya d@mn mind.
Then do it.
42422 February, 2020
I throw around the term self-love a lot around here. Show of hands if you aren’t really clear on what that means 🤚🤚⠀
Let’s define this, shall we?⠀
✨ The ability to SEE yourself without that judgmental internal voice bringing you down.⠀
✨We can nurture our inner child. Kids are vulnerable just as our emotions are. Nurture that inner child, and let her feel her feelings without judging them.⠀
✨You can love yourself in every situation-even when you “mess up”⠀
✨You can treat yourself, with as much love as you show your favorite things in the world.⠀
✨You can treat yourself to special things and not feel guilty- because hey we all deserve it sometimes!⠀
✨You can recognize when something feels “off” and take the necessary steps to feel and heal.⠀
Which one resonates the most with you?⠀
Need help finding your version of self-love? Sign up for you clarity call today- link in bio $25 off for the rest of February ❤️⠀
. #selflovematters#selflovetips#selfcareposts#selfhealing#acceptancewithjoy#acceptanceofself#growthroughwhatyougothrough#personalgrowthtips#bodyimagecoach#bodyimagehealing#selflovebringsbeauty ⠀
15022 February, 2020
Discover the Secret Wisdom Within Your Sabotage
Transform your food habits from constant "cheating" to self-loving choices ~ join me LIVE online on Saturday, March 14.
15122 February, 2020
Your sex life is highly affected by the relationships that you are having with your body?
Your restrict-binge cycles plays a huge role in your sex life as well?
It hits home, doesn’t it?
I’ve been there as well.. for many years.
The days I was not so strict with my food, I would feel ashamed to undress. ‘How do I look’? ‘I am not beautiful..’, ‘My belly is probably standing out’ and so on so forth..
The days when I would binge, I wouldn’t even feel like having sex, because I felt so full, so bloated, so heavy...
Plus lack of body love was making me feel embarrassed about my body. I always thought that a partner sees my flaws even at a higher capacity than I do..
But that’s not how it is or how it should be.
Your sex life shouldn’t be affected by your eating habits and you shouldn’t be embarrassed about your body.
Sex is a beautiful thing. It’s making love. It’s expressing ourselves at another level. It’s orgasmic.
You deserve to feel it. You deserve to enjoy it. And you deserve to be present meanwhile.
And you’re for sure not present during sex if all you’re thinking about is your body & guilt over food.
Thinking about food you just ate. Feeling embarrassed about your body. It’s an overwhelming amount of thoughts.
Rather.. You could mindfully enjoy your sex life..
It’s an expression of divine love which we all are meant to experience..
love, you gotta focus on building that peace and love relationships with your body, and fix your relationships with food.
So that you can be overwhelm-free & enjoy yourself and your partner to the fullest.
Cause, you deserve to enjoy your life, as well as you deserve to enjoy your sex life!!!
Ready to heal relationships with your body & food so that you can enjoy your sex life and all other pleasures in your life?? You’re in the right spot! DM me today and let’s chat♥️♥️
33222 February, 2020
You can reconnect to yourself after trauma. It hurts, but it's possible.
We lose our sense of self after trauma because it's too painful to connect to our bodies and memories. The trauma lives in our body, so we disconnect from it and it's PAINFUL. I'll tell you now and will continue to tell you, you are safe to feel. You may not feel safe now, but we can create safety in the body which allows us to access the pain. We can create love and compassion for the body which allows us to access the pain. We can also create safe spaces for us to access the pain and PROCESS it. You can. .
Ready to reconnect? Ready to love yourself? DM me for a free consultation or visit my website for a FREE 3 Day Self Care kit.
www.stephgermancoaching.com (link in bio) 💜💜💜
33122 February, 2020
There is no passion to be found playing small.
When you settling for a life that is less than the one you are capable of living.
Just getting my fun on while working with this chick @dannillewalding
Getting pumped to bring a shift and ready to learn more about myself for 2020. #celebration2020
20121 February, 2020
It's the most empowering concept.
The awful person that hurt you?
Your toxic family member?
The jerk of a boss you have?
They can't take your confidence away.
Your confidence and worth are YOURS. It all comes down to making the decision that you're going to make that happen.
I am so PASSIONATE about this because you DESERVE to feel as amazing as you truly are.
I know someone who needed to hear this today. It me. I’m someone. Know your worth ladies and gents. You are not unlovable just because somebody else does not have the capacity to or chooses not to. Just at the wrong doorstep.
120321 February, 2020
Beauty isn't measured by numbers. YOU are Perfect the way you are.
Put a stop to body shaming.
Beautiful comes in all shapes and sizes. Tall and Thin, Short and Thin, Tall and Curvy, Short and Curvy, Tall and Fat, Short and Fat.
Stop the Body Shaming. Your Size Doesn't Make A Better Person, or More or Less Worthy.
You are perfect the way you are, tall, short, thin, curvy, fat Love the Body You're In. Treat it with love and love yourself.
The pill has long been prescribed to “protect your bones” if you have lost your period.
New research reveals their is little evidence to show any protection.
By ignoring to treat the CAUSE you risk significant bone loss resulting in osteopenia, osteoporosis and putting you at high risk of a bone fracture.
In my podcast episode with Sports Doctor and Endocrinologist @nickykfitness we chat much deeper on this IMPORTANT topic covering Relative Energy Deficiency in Sport (RED-S) and Hypothalamic Amenorrhea (HA).
Some protection of bones can be found using Hormonal Replacement Therapy (HRT) but most benefits are only found when used transdermal (through skin) using a cream or patches on the skin.
It’s IMPORTANT to note that although this can have some protection on bones it WILL not treat the condition and it will offer NO benefit to ALL of the other body systems effected by low energy availability.
Digestion, heart function, decreased metabolic rate, psychological health and thyroid function are just some “less known” systems effected.
This episode will be released next week and I can’t wait to share it with you!
Subscribe to Healthy Life Redefined Podcast 🎧 to keep updated!
If you have lost your period and need professional support, accountability and a PERSONALIZED plan to get it back 👉 apply for my program by booking a free discovery call (link in bio👆).
100721 February, 2020
Your selfworth is not defined by a number on the scale.
Stop focusing on your weight and start focusing on loving the body you're in, just as you are at this very moment and then focus on obtaining good health. You are much more than just a number. YOU BABE are already PERFECT.
There are moments where I can't buffer myself enough with what I know logically to override all the emotional/mental duress. It’s like the frequency gets amped up too much in one direction. The noise in my head gets too loud. 💭
For every moment you've ever thought you were inadequate:
That you weren't attractive
That you'd never be truly happy
That someone else will always be chosen over you
That you're replaceable
That you don't deserve to exist in the body you have RIGHT NOW. You’re a project, and just a few more tweaks would get you where you’re supposed to be.
Those are the inner demons holding you back from a fuller life. Think about it: when asked about the purpose of all this, are you honestly going to remember how much weight you lost or how "fit” you got, or will you remember people, experiences, and things you felt!? 💭
THERE IS SO MUCH MORE TO YOU THAN WHAT SOCIETY WOULD HAVE YOU BELEIVE. You're not an object or a prescription or a game to be played. 💭
YOU ARE MAGNIFICENT. 💭
Ahem. That is all. Carry on.
108621 February, 2020
You are perfect just the way you are. Don't let yourself be defined by what your body looks like. You are far more valuable than the shape of your body. ⠀
Diets don't work. What does work is learning to trust your own God given intuition that tells you hey, I am hungry. Over the years, usually starting in childhood we are actually programmed into not listening to our body. ⠀
We are taught to eat at certain times whether or not you are hungry. We are taught and told to eat all your food, even if you are full. After all there are starving children in Africa or some other poor country in the world, so you must eat all your food. ⠀
There are so many reasons, that we have forgotten how to eat and don't know when we should. We don't really know when we are hungry anymore or when to stop eating. We have forgotten how to listen to our body, so we start labeling food as good or bad. ⠀
The good are bad, may even depend upon the diet you are following. With mindful eating we learn to eat intuitively rather than falling into overeating or having to follow a restrictive diet that may lead to one falling off the diet, feelings of guilt that may lead into an overeating binge, followed by more guilt until you are back on your restrictive diet to start the cycle all over again. ⠀
If you are wanting to know how mindful eating techniques can help you achieve your goals feel free to DM me.⠀
What diets have you tried? Have you tried intuitive eating?⠀
Comment below ⤵️⤵️
11221 February, 2020
Eating disorders and poorbody image issues are real. ⠀
Often you may have been told if only .......(you fill in the blank) you would be more ...... (again fill in the blank).⠀
I know this first hand and for the longest time I believed it. I tried to win over the love or approval of others by trying to gain weight because I was told you're too thin. (This before having kids)⠀
Then trying to lose weight because I was told you are too fat. How could you let yourself go. Followed by did you lose weight? You're looking good. Did you gain weight? You are getting fat, you should exercise more and/or eat less.⠀
Is that all you're going to eat? You need to eat more. Don't eat this, don't eat that. You're not skinny enough. You're not fat enough.⠀
You would look really sexy, if your breast were bigger! What am I not sexy enough!?! Then you try to do what you always do and that is please the one you love and they reply, "You look great, but you could have gone bigger" ⠀
I could have gone bigger!!! I'm still not good enough for you? ⠀
To myself and to all my sisters who suffer or have suffered from body acceptance I am here to tell you that:⠀
You are beautiful just the way you are. Look at yourself, love yourself, be kind to yourself. Respect yourself. Don't change yourself for anyone but yourself.⠀
You are much more than the shape of your body, the weight on the scale, the stretch marks on your tummy, thighs and hips. You are more than a bra size , a dress or a pants size. ⠀
You are beautiful from the inside to the outside, the whole way through. ⠀
So, ❤Love❤ the Body That You're In.
I don’t do this whole ~hEaLtH & fiTneSS~ thing to be skinny.
Or to have a 6-pack.
Or to look “good” in a swimsuit.
I don’t do this to lose weight.
I don’t do this to impress or attract anyone.
I don’t do this to brag, show off, or to be “better” than anyone.
I do this
to be ME.
I take care of my body in the ways that I do because THAT’S WHAT HELPS ME BE ME. Period.
Lifting weights, running, biking, racing, cooking, learning about nutrition— these things enable me to be who I want to be.
When I eat like doo-doo,
go too many days without going outside,
miss out on picking up some dumbbells,
choose the couch over the trails too many times in a row—
I turn into a version of myself that I doesn’t feel great.
So many women approach health & fitness with the drive to be smaller, thinner, tighter, firmer, “prettier.”
I wonder what would happen if we approached it with simply the drive to be more of ourselves. How does your health & fitness help YOU become more YOU?
44621 February, 2020
What happens once you don’t use your weekends as a reason to binge?! (And what can you do to re-wire this habit? Will share below)
You enjoy your weekend to the fullest.
You don't fall for the "all or nothing" behavior.
You don't eat until you can barely move or breathe.
You don't feel terrible the day after.
You are not consumed with guilty thoughts.
You are not consumed with thoughts about food all the time.
You feel peaceful & free!
You eat with pleasure & joy rather than eat as much as you can.
🔥But, How do you reach the stage where you don’t use your weekends as a reason to binge?🔥
👉🏽Cut out your restrictive eating habits
👉🏽Shift your mindset around food
👉🏽Transform your beliefs about food
👉🏽Stop anticipating CHEAT days during your weekend (you never cheat on yourself! And you can have that burger in the middle of the week as well!)
👉🏽Stop labelling food as “good” or “bad”
👉🏽Incorporate food which you now call “bad” in your eating routine through the week, so that you don’t end up craving it ALL during the weekend!
👉🏽Eat nutritious meals during your weekend as well, so that you don’t end up depleted & eating everything in sight.
👉🏽Stop eating low cal during the week
It is much healthier to eat food that you call “bad” during your week, rather than binge the whole shelf of it during the weekend.
It is much better to get a burger on Wednesday, 2 cookies on Thursday, 1 ice cream on Friday, rather than getting 5 burgers & a bag of cookies & 2 bags of chips & a box of ice cream & XL fries on Saturday.
If you are ready to change your food mindset once and for all, finally feel free & empowered around food, enjoy your MONDAY’s without feeling guilty & enjoy your weekends without stuffing yourself up - then simply message me & we’ll figure out where we can start!!!! 🙌🏽🙌🏽🙌🏽
331021 February, 2020
I am so OVER IT!!! ⠀
I’m over trying to do this health journey alone! ⠀
I realize I CANT do this without God! I mean how many time do you fail at something before you realize you need help and healing in that area? ⠀
Getting healthy isn’t just about getting to a healthy weight. It’s not limited to adjusting our diet and hoping for good physical results.⠀
It’s about recalibrating our souls so that we ᗯᗩᑎT to change — spiritually, physically and mentally. And the battle is really in these three areas! -Made To Crave⠀
My heart just screams YES!!!! Almost constantly as I read this book! Joining up with other Jesus Girls to let God move, heal and direct us is my FAVORITE FAVORITE FAVORITE part of what I get to do as a coach!!! ⠀
Comment below with “Recalibrating” if you’re letting God into you’re journey too!
9121 February, 2020
Have you ever tried to date someone you hate?
Chances are, you’d probably avoid that person like the plague.
But what if you were stuck with that person, without a choice, for the rest of your life? Would you find a way to coexist? Maybe even try to find some redeeming qualities in them so you weren’t stuck feeling miserable AF all the time?
One of the biggest issues I see come up for women trying to love their bodies is that they think that overnight they can make the conscious decision to just wake up & love themselves after years or even decades of hating themselves.
The truth is, loving your body doesn’t actually start with love. It doesn’t even start like a normal relationship with those ooey gooey butterflies.
It starts with acceptance. Acceptance that this is your body, for better or for worse.
It starts with developing a practice. Practicing words & actions that take you from hating your body to accepting it to respecting it & maybe even someday, loving it.
And that shit is hard AF in a world where we are bombarded with messages that tell us our bodies are unworthy of love.
But it is possible. You just need the right tools.
Next Tuesday, I’ll be sending out an email with my NUMBER ONE tool to combat bad body image days so you can begin your practice. If you’re not signed up for my newsletter, head over to the link in my profile & get on the list.
After you sign up, you’ll instantly receive day 1 of my 3 Day Jumpstart to Embracing Your Body to get you started right away before Tuesday’s email goes out.
31821 February, 2020
It's official. 100% official.
I am definitely addicted to personal development.
After the lunch break was over yesterday at HPX live, I was in line waiting by the door. I got a comfy spot on the floor, pulled out the book I'm reading (You Are A Badass at Making Money by @jensincero - 3rd time reading it. SO GOOD), and got to taking notes.
I'm here at an event all about personal development - 8+ hours a day of solid training. And yet I have no issue using breaks as a way to continually feed my mind.
As I'm writing this I'm listening to a podcast (@dontkeepyourdayjob - LISTEN TO HER! SHE'S INCREDIBLE!) about pushing beyond your limits.
When you start to really grow yourself, you get hooked. Feeling yourself shed years of baggage is addictive.
If you havent dedicated any time to your personal development, I challenge you to start today.
Just 15 minutes a day - podcast, book, video on youtube. Whatever it is, committing to just 15 minutes a day will change your life.
SNACK ALERT 🚨
When my weeks are crazy, I ensure to stay on top of my nutrition game by keeping my meals and snack: simple.
Above and beyond planning my meals the night before for the next day. I like to ensure that I’m not spending all the time I don’t have cooking or prepping in the kitchen. Some weeks we got all the time in the world to be partying making new recipes in the kitchen, others were trying to stay alive. 🥵
This English muffin, almond butter and blueberry 🥪 sandwich is BOMB, as it provides the macronutrients you need either in the morning or an afternoon late snack. The beauty of putting whole berries or mashed berries on your toast is that you avoid the high sugary jams and you get all the antioxidants from the berries.🤜🏻🤛🏻
This week, this sandwich has been on repeat practically everyday. Simply switching up the topping; blueberries, blackberries or raspberries.
Simple. Nutritious. Filling. Fun. 😋