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  • little_lew
    Jamie (Lewin) Cotter
    @little_lew

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There’s nothing wrong with starting new goals at the start of the new year, but I find that the reason so many resolutions fail is because our mindset is in the wrong place. This stems from waiting. With New Year’s resolutions we wait until January 1st to begin, and by doing so we neglect the need to figure out how to navigate the busy end of year season to accommodate those goals. Meaning as soon as we come up against an obstacle (like vacation, a big party, family coming to visit, etc), we get overwhelmed and are more likely to quit. If you have a health or fitness goal, think about how you want to reach your goal and how you’ll push through when life gets in the way. You have to be flexible yet persistent. Most of the time life isn’t perfect, and you can’t hit pause every time something comes up. Life keeps going. You can still make progress toward your goals and improve on your health and fitness – with whatever is going on in your life. But that progress doesn’t happen if you press pause and wait for a better time. It doesn’t happen if you say “I’ll eat healthy again once this situation resolves itself”. Or if you ask for a re-do starting next week, next month, or next year. I don’t think all New Years resolutions are destined to fail, but if you want to be part of the small minority of people that don’t quit, think about how you’ll navigate things when the “ideal” isn’t feasible. And if you have a goal in mind, I highly recommend starting to work towards it now, once you accomplish it, your only regret will be wishing you’d started sooner.
There’s nothing wrong with starting new goals at the start of the new year, but I find that the reason so many resolutions fail is because our mindset is in the wrong place. This stems from waiting. With New Year’s resolutions we wait until January 1st to begin, and by doing so we neglect the need to figure out how to navigate the busy end of year season to accommodate those goals. Meaning as soon as we come up against an obstacle (like vacation, a big party, family coming to visit, etc), we get overwhelmed and are more likely to quit. If you have a health or fitness goal, think about how you want to reach your goal and how you’ll push through when life gets in the way. You have to be flexible yet persistent. Most of the time life isn’t perfect, and you can’t hit pause every time something comes up. Life keeps going. You can still make progress toward your goals and improve on your health and fitness – with whatever is going on in your life. But that progress doesn’t happen if you press pause and wait for a better time. It doesn’t happen if you say “I’ll eat healthy again once this situation resolves itself”. Or if you ask for a re-do starting next week, next month, or next year. I don’t think all New Years resolutions are destined to fail, but if you want to be part of the small minority of people that don’t quit, think about how you’ll navigate things when the “ideal” isn’t feasible. And if you have a goal in mind, I highly recommend starting to work towards it now, once you accomplish it, your only regret will be wishing you’d started sooner.
#PROTIP: If you want to appear instantly thinner, style your hair so it looks bigger than your body. #itsallaboutillusions #imkidding #butkindofserious
#FULLBODYFRIDAY “Tomorrow becomes never. No matter how small the task, take the first step now.”
#FULLBODYFRIDAY  “Tomorrow becomes never. No matter how small the task, take the first step now.”
I don’t believe that there is one diet better than the rest. I have no allegiance to any single way of eating because I truly believe they all “work,” so long as you can happily maintain it in the long-run. Our bodies react differently to different diets and types of food. There is no one size fits all approach. There is only what works best for you in this particular moment of your life. Over the years I’ve tried all kinds of diet plans, and through trial and error have found what works for me (at least for now). A maintainable way of eating that allows me to reach my goals. What’s best for you now might not work for you down the road, and that’s okay. Don’t lose yourself in the dogma of any one diet. Keep an open mind. Do what feels best for you and let others do what feels best for them. Try things out and listen to your body.
I don’t believe that there is one diet better than the rest. I have no allegiance to any single way of eating because I truly believe they all “work,” so long as you can happily maintain it in the long-run. Our bodies react differently to different diets and types of food. There is no one size fits all approach. There is only what works best for you in this particular moment of your life. Over the years I’ve tried all kinds of diet plans, and through trial and error have found what works for me (at least for now). A maintainable way of eating that allows me to reach my goals. What’s best for you now might not work for you down the road, and that’s okay. Don’t lose yourself in the dogma of any one diet. Keep an open mind. Do what feels best for you and let others do what feels best for them. Try things out and listen to your body.
#WORKOUTWEDNESDAY “If you ask a skinny woman what her diet is, she’ll probably tell you she doesn’t really follow a diet, just works out a bit, eats whatever she wants, but makes some effort to avoid junk food. Ask a well-dressed man how he looks so good, and he’ll tell you he just puts on whatever is in his closet. Ask entrepreneurs how they became so successful, and they’ll say they just got an idea, started a business, and it took off somehow. And they’ll all be lying. But it’s not their fault they lie. They lie because when they tell the truth, people get mad at them. People would rather hear that success comes from luck rather than from hard work. The next time you hear a successful person say that they didn’t have to work very hard for their success, don’t believe them. They’re lying- not because they’re jerks, but because other people are jerks and will punish them for being honest. If you want to be in amazing shape, you have to work pretty damned hard.”
#WORKOUTWEDNESDAY  “If you ask a skinny woman what her diet is, she’ll probably tell you she doesn’t really follow a diet, just works out a bit, eats whatever she wants, but makes some effort to avoid junk food. Ask a well-dressed man how he looks so good, and he’ll tell you he just puts on whatever is in his closet. Ask entrepreneurs how they became so successful, and they’ll say they just got an idea, started a business, and it took off somehow. And they’ll all be lying. But it’s not their fault they lie. They lie because when they tell the truth, people get mad at them. People would rather hear that success comes from luck rather than from hard work. The next time you hear a successful person say that they didn’t have to work very hard for their success, don’t believe them. They’re lying- not because they’re jerks, but because other people are jerks and will punish them for being honest. If you want to be in amazing shape, you have to work pretty damned hard.”
Weight loss is simple. It may be a billion dollar industry, but it doesn't have to be. Everything you need to know about the topic can be summarized in one sentence: The only way to gain fat is by eating too many calories in total. Period. Eating carbs will not make you fat. Eating late at night will not make you fat. Fat loss is dictated by energy in versus energy out. Calories in versus calories out. Eat too many, gain weight, eat less, lose weight. And no matter what anybody says or tries to sell you, whether you eat at two in the afternoon or at two in the morning, the bottom line is your weight is determined by how many calories you take in compared with how many calories you burn. Don’t overcomplicate it. #weightoosimple
Weight loss is simple. It may be a billion dollar industry, but it doesn't have to be. Everything you need to know about the topic can be summarized in one sentence: The only way to gain fat is by eating too many calories in total. Period. Eating carbs will not make you fat. Eating late at night will not make you fat. Fat loss is dictated by energy in versus energy out. Calories in versus calories out. Eat too many, gain weight, eat less, lose weight. And no matter what anybody says or tries to sell you, whether you eat at two in the afternoon or at two in the morning, the bottom line is your weight is determined by how many calories you take in compared with how many calories you burn. Don’t overcomplicate it. #weightoosimple 
When it comes to weight loss here's where most people go wrong: They crush it during the week. They eat really well and stay on track, resisting the cookies, cake, and french fries. But then comes the weekend; and they feel proud of themselves (for eating so well during the week), a bit deprived, and want to celebrate their diet wins. So they treat themselves, usually a bit more than planned, and then feel guilty about over-indulging. They feel like they’ve ruined their progress, give up and decide to start over Monday. The rest of the weekend then becomes a free-for-all. This mindset leads to a perpetual cycle of frustration. They work so hard during the week, then lose it all on the weekend. They never look the way they want, but also never get to fully enjoy what they're eating. Here’s the thing, I used to be this person. I would indulge all weekend long and restart my healthy lifestyle on Monday. I would spend the whole week working to get back on track, only to undo all my progress the next weekend. Throughout my fitness journey I learned that I needed to stop stopping.  When you have the mentality that you can take the weekends off, you’re ruining all of the hard work you put in during the week. When you give up on Friday, you’re going to get to Sunday night and feel terrible, and then feel discouraged on Monday morning. Healthy eating and weight loss don’t have an on and off switch; it’s a way of life. You don't need to be "perfect" during the week, and you don't need to be strict over the weekend. What you need is the understanding that one over-indulgence won’t ruin your progress. Enjoy it, and get right back on track with the very next bite.
When it comes to weight loss here's where most people go wrong: They crush it during the week. They eat really well and stay on track, resisting the cookies, cake, and french fries. But then comes the weekend; and they feel proud of themselves (for eating so well during the week), a bit deprived, and want to celebrate their diet wins. So they treat themselves, usually a bit more than planned, and then feel guilty about over-indulging. They feel like they’ve ruined their progress, give up and decide to start over Monday. The rest of the weekend then becomes a free-for-all. This mindset leads to a perpetual cycle of frustration. They work so hard during the week, then lose it all on the weekend. They never look the way they want, but also never get to fully enjoy what they're eating. Here’s the thing, I used to be this person. I would indulge all weekend long and restart my healthy lifestyle on Monday. I would spend the whole week working to get back on track, only to undo all my progress the next weekend. Throughout my fitness journey I learned that I needed to stop stopping. When you have the mentality that you can take the weekends off, you’re ruining all of the hard work you put in during the week. When you give up on Friday, you’re going to get to Sunday night and feel terrible, and then feel discouraged on Monday morning. Healthy eating and weight loss don’t have an on and off switch; it’s a way of life. You don't need to be "perfect" during the week, and you don't need to be strict over the weekend. What you need is the understanding that one over-indulgence won’t ruin your progress. Enjoy it, and get right back on track with the very next bite.
I was out apartment hunting all day, and in one of the buildings there was a dream board, this one hit home. 😂
I was out apartment hunting all day, and in one of the buildings there was a dream board, this one hit home. 😂
#FULLBODYFRIDAY “The world is changed by your example, not by your opinion.”
#FULLBODYFRIDAY  “The world is changed by your example, not by your opinion.”
Sometimes you post your #WORKOUTWEDNESDAY on a Thursday.
For those of you who have been following me for a while, this is old news, however, for those of you new to my page, let me fill you in. If you met me today you may have no idea that as a child I was always struggling to breathe. Since then, I have become a marathon runner, I go to the gym every morning, and constantly push myself to become physically stronger. Growing up; however, I was extremely sick with asthma. I was constantly in the hospital, on numerous medications, and needed nebulizer treatments every four hours. After suffering for almost 20 years, I visited a Naturopathic Doctor who suggested I change my diet. At the time I was eating lots of dairy, wheat, and processed foods. The doctor gave me a food intolerance test (in short, a food intolerance is a food that your body can’t properly digest, and may result in negative symptoms such as headache, stomach distress, respiratory disease, migraine, sleep disorders, etc.), to identify which foods may be affecting my asthma and cut them out. My diet now consists of mainly whole foods, and I barely have asthma symptoms anymore. Here’s the thing, I took this test over ten years ago, and have been interested to learn if any of my food intolerances have changed over time. Enter the @pinnertestusa. The @pinnertestusa is an at home food intolerance test (NOT an allergy test). It’s super convenient and easy to use. The test is sent your home, you prick your finger, send in your blood, and your results are emailed to you a week later. If you’re trying to lose weight, or just want to feel better, I would highly suggest you reassess your diet. If you’re interested in taking your own test, you can use promo code LITTLELEW for $60 off your kit and free worldwide shipping (Check out #pinnertest and tap the link in their bio for more info). #pinnertestpartner #sponsored.
For those of you who have been following me for a while, this is old news, however, for those of you new to my page, let me fill you in. If you met me today you may have no idea that as a child I was always struggling to breathe. Since then, I have become a marathon runner, I go to the gym every morning, and constantly push myself to become physically stronger. Growing up; however, I was extremely sick with asthma. I was constantly in the hospital, on numerous medications, and needed nebulizer treatments every four hours. After suffering for almost 20 years, I visited a Naturopathic Doctor who suggested I change my diet. At the time I was eating lots of dairy, wheat, and processed foods. The doctor gave me a food intolerance test (in short, a food intolerance is a food that your body can’t properly digest, and may result in negative symptoms such as headache, stomach distress, respiratory disease, migraine, sleep disorders, etc.), to identify which foods may be affecting my asthma and cut them out. My diet now consists of mainly whole foods, and I barely have asthma symptoms anymore. Here’s the thing, I took this test over ten years ago, and have been interested to learn if any of my food intolerances have changed over time. Enter the @pinnertestusa. The @pinnertestusa is an at home food intolerance test (NOT an allergy test). It’s super convenient and easy to use. The test is sent your home, you prick your finger, send in your blood, and your results are emailed to you a week later. If you’re trying to lose weight, or just want to feel better, I would highly suggest you reassess your diet. If you’re interested in taking your own test, you can use promo code LITTLELEW for $60 off your kit and free worldwide shipping (Check out #pinnertest  and tap the link in their bio for more info). #pinnertestpartner  #sponsored .
The fitness industry - especially on the nutrition side - is very contradictory. Foods are classified as "right" or "wrong," "good" or "bad," "healthy" or "unhealthy." There is very little middle ground. People get up in arms over the "best" foods for fat loss, whether or not calories count, if carbohydrates make you fat, etc. Truth is, the best diet for you is the one you can stick with for the rest of your life. The one that makes you feel and look your best without taking away from other areas of your life. It doesn't matter if you eat "clean," follow an IIFYM diet, prefer organic, paleo, vegan, or keto lifestyle. It doesn't matter, because all that matters is you do what works best for you. In the end, your health and happiness is the priority. You do you, and don't let anyone convince you otherwise.
The fitness industry - especially on the nutrition side - is very contradictory. Foods are classified as "right" or "wrong," "good" or "bad," "healthy" or "unhealthy." There is very little middle ground. People get up in arms over the "best" foods for fat loss, whether or not calories count, if carbohydrates make you fat, etc. Truth is, the best diet for you is the one you can stick with for the rest of your life. The one that makes you feel and look your best without taking away from other areas of your life. It doesn't matter if you eat "clean," follow an IIFYM diet, prefer organic, paleo, vegan, or keto lifestyle. It doesn't matter, because all that matters is you do what works best for you. In the end, your health and happiness is the priority. You do you, and don't let anyone convince you otherwise.