My clients are all asking me about eating at holiday parties. They say, “I was only BAD at one party.”⠀
Girl, your food choices are never “bad” or “good.” Food is just food. What you do or don’t eat is not a judgement on your moral character.⠀
Nor is it a reason to spend hours at the gym “making up for the calories you ate” at a holiday party.⠀
In my twenties, I did a lot of that: spending hours at the gym to make up for the cookies I ate at a party.⠀
To me, eating “good” was eating 1200 calories a day, low fat, low carb, low sugar... basically low EVERYTHING. ⠀
That is NOT enough calories OR nutrients to fuel an athelete’s (or any woman’s) body. ⠀
So naturally, I’d uncontrollably binge on the weekends. Why? Because our bodies need fuel in order to operate. And if we don’t give it what it needs, it will MAKE us eat by causing us to obsess about food. It’s a survival mechanism of the body. NOT a “willpower” thing.⠀
So after my uncontrollable weekend binges, I would train 2-4 hours a day to make amends for “being bad” with my diet.⠀
This was a recipe for a destroyed metabolism and packing on unnecessary pounds in my 30s, which... is exactly what happened.⠀
Since then, I’ve not only healed my metabolism, but I’ve figured out how to lose weight, heal my body, look and feel amazing WITHOUT intense, excessive workouts or restrictive dieting.⠀
How’d I do it?⠀
The 4 Habits.⠀
When we make time to sleep, meal prep, meditate, and eat slowly in an undistracted environment, we are able to tune into what our bodies need and want most.⠀
Your body knows best. When you give your body what it needs, you get the body you’ve always wanted.⠀
I put together a 30 Day Starter Kit to show you how you can start using these 4 simple habits to change the way you eat and feel so you can get the body and health you’ve always wanted.⠀
My gift to you. 😘⠀
Grab it free at the link in my bio.
This has been a huge game changer for me and all my clients.⠀
What is an emergency list?⠀
It's a list of things (modalities) you do instead of eating food in stressful times.⠀
Step 1. Make note of your common triggers or stressful situations in the week.⠀
Step 2: Make a list of things to do instead of eat during those situations.⠀
Step 3: (BUT THE MOST IMPORTANT STEP) Remember to USE the "Emergency List!" 🤣⠀
Not sure what to put on your emergency list?⠀
Check out my "100 things to do instead of eat" list.⠀
LINK IN BIO⠀
Fitness // handstand walk progressions and 255x3 push press 🙋🏽♂️
Stay Focused x Be Consistent
Sometimes you need to that OG breakfast of 🍳 eggs & bacon 🥓!
Eggs with broccoli 🥦 tomato & herbed goat cheese and hemp seed! Adding the avocado adds some extra fat and a little fiber & carbs from the blueberries. A satisfying, filling and delicious #ketobreakfast
Off to #yoga — what are your Sunday plans?!
If you’re looking to stay motivated over the holidays - today is the last day to register and weigh in! Just visit dietbet.com/Ketoincanada -
I have secured some fun giveaways from @switchgrocery , @bald_baker , @eatsmartsweets , and @cocopolosuperfood for people in the Diet Bet and secondary giveaways here on my feed
I registered today and need to lose 5.8 pounds in the next 28 days to keep my $30! That’s 4% of my weigh in weight
Looking forward to killing it over the holidays with all of you ❤️❤️❤️
#SnackBox#1 : .5 cup Shelled edamame, Hardboiled egg, Low Sodium Turkey Slices, .5 cup of Pecans •
Nutrition: 405 cal. 32.g Protein.7.6 Net Carbs. 26.5g Fat
1oz Mini Sweet Peppers, Hardboiled egg, 1oz Seasoned Roast Beef, .5 cup of Pecans •
Nutrition: 609 cals. 24.3g Protein. 6.35g Net Carbs. 53g Fat
As a teacher, #mealprep can be super helpful, but prepping a #snackbox is even better! It takes less time to prep, and you can make as many combinations you want! •
On #keto , the basis is your favorite nonstarchy vegetable, low carb nuts like macadamia or pecans(if it doesn’t knock you out of #ketosis ), meats, and fats (usually an Avocado or a Fat Bomb). Not only are these quite filling, but they’re huge money savers from the premade snack boxes at Starbucks or the grocery store.
На следующую неделю пишу общее меню , чтоб импровизировать по ходу дней 🤗🤗🤗🤗
Через каждые два дня интервальное голодание . Начинаем есть в 2-3 часа , до этого минералка , вода , бронекофе.
Утро , как всегда вода с лимоном , два три стакана , потом завтрак :
1. Яица🥚🍳 , зелень , зеленые овощи, сыр с маслом 🧀, колбаса , сёмга , сырники на кокосовой муке , маскарпоне с шоколадом🍫 и ягодами 🍒, смузи из зелени 🌱☘️, авокадо🥑 , сельдерей , просто кофе с маслом , ну и свои варианты .
2. Обед : хорошо бульон , или супчик с зелёными овощами , квашеной капустой 🍵. Можно просто перекусить сыром 🧀с маслом и кофе ☕️
3. Ужин :
Любой белок 🍖🍗🍤🥚🍳, любые зеленые овощи 🥒🍆🥑, качественный жир 🧀🥑🥛, салат 🥗, 🥘🍣.
Пьём минералку , чай , калий, магний , яблочный уксус , добавки, солим все по вкусу.
Ну и слушаем своё тело 💃🏻💃🏻💃🏻
Got my sweat on with my workout boo in the #shiftshop ... every time i feel like skipping a day im glad I made the decision to start! Once he gets to talking I'm motivated to keep going! @chrisdowningfitness is so far my favorite beach body trainer ! 💪🏽💪🏽💪🏽❤️❤️❤️!
After the craziness that was yesterday (@parademagazine gift guide + holiday = website down by 8:30am!), all I wanted was a huge bowl of pasta...but I kept it #keto and went for meatballs with @Fruitchup instead. Interesting how when I'm stressed I still crave carbs. You too? Does that reflex ever go away?
I'm a "lark". Heck yeah! I'm committed to this week being a good week for me, in terms of sleep. I've found that anything less than seven hours of sleep does me exactly -1 amount of good. I'm hoping my Friday night/ Saturday morning sleep has reset my body so that I can get what I need.
Sleep is IMPORTANT!