Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
When I started an animal based nutrition approach this is what I heard. In this photo I was about 10lbs heavier on vacation, embracing the journey.
Had many of you ask about this yesterday & my recent weight loss.
I’m excited many of you want to try a more animal based approach & YES I absolutely believe its a wonderful lifestyle of eating which corrects many health issues, but I also want to make sure you’re doing it for the right reasons & not just wanting to hop on the “bandwagon” because you seek weight loss.
It’s not for everyone’s lifestyle needs, some of you NEED specific kinds of carbs in your diet to feel & function better. Just because I prefer this style of eating doesn’t mean I think everyone should do it. No diet dogma here. We’re all different.
I had a question from a follower yesterday asking what she needed to do to heal gut issues & finally see weight loss.
I responded with some hard truths.
You will most likely have to do things you don’t wanna do. Things I had to do:
Reduce workouts: no more 2 hrs of CrossFit & 20k+ steps a day. More rest days. I have to modify, reduce intensity & steps. Requires me swallowing my ego & not picking weights & movements I don’t need to do anymore for LONGEVITY as a goal.
Ate in MAINTENANCE & SURPLUS for almost 8 MONTHS. GAINED 15lbs in the process. Experimented with intuitive eating, macro ratios, fasting, meat, portions, tracking glucose & ketones, etc. Figured out I get better results tracking macros. Ground meats work better as far as tracking, simplicity, & satiety. Carb refeed days via rice cakes or white rice work great when I need them with minimal negative feedback. My appetite did “correct.” I eat slower & know know when I’m truly full.
Different fasting windows affect you differently. Don’t recommend any newby to fast, just get adapted to the way of eating 1st. You’ll find what works best. I can fast longer now. I don’t do extended fasts. The longest I go is about 20hrs.
What gets TRACKED gets MANAGED. I know a lot of you don’t wanna track but HOW ARE YOU GONNA KNOW WHAT TO CHANGE IF YOU DONT HAVE ANY AWARENESS OF WHERE YOU’RE STARTING? Quality & quantity matter. After a while you master it & won’t have to track but you need to learn quality & quantity & how it affects you 1st. It’s about making EDUCATED choices.
If you’re having gut/hormone issues, do a true elimination diet & stick to something longer than a few days or 2 weeks. This takes TIME. You didn’t have these issues after 1 day &/or put on the weight in 1 day. There are no quick fixes or magic. Put in the work. Get help from a coach or practitioner, get tested! Quit guessing. I worked with multiple practitioners, coaches, protocols & diets, & tracked symptoms/trigger foods for DECADES.
Do the DUE DILIGENCE — experiment, eat more, educate yourself, sleep more, have patience, seek help, fix your relationship with food & self 1st, quit binging on the weekends, overtraining, & treating your body like a dumpster fire.
I could talk all day about the mistakes I’ve made throughout my fitness journey.
To name a few:
Feeling I had to earn food or use it as a reward
Yo-yo dieting & falling for fads, pills, & what Karen down the road was doing
Wearing restriction as a badge of honor then falling victim to self-loathing, disordered eating & exercise habits
Eating all the wrong foods for me physically and mentally causing paralyzing G.I. distress
Equating my worth with abs & a number displayed on a dirty box which sits on my bathroom floor
Losing weight doesn’t have to feel like a punishment, in fact that’s the one thing you must avoid.
Think about it, if you hate what you’re eating and how you’re training, do you think you’re going to stick to it?
— Heck no.
Losing weight is simple, but it’s not EASY. Ultimately it comes down to being in an energy deficit. (Taking in less energy than you are expending)
We over complicate the process. We set ourselves up for failure by chronically dieting, picking the wrong kinds of workouts, picking the wrong kinds of foods we cannot digest & absorb properly, we over stress, under eat, under educate ourselves, under execute, & over train.
Don’t even get me started on the negative self talk & shxtty mindset syndrome.
30 years ago (I’m almost 39 now😬) my fitness journey began. I was 8 years old. My heaviest weight was 160 lbs on a 5’1 frame.
Right now is actually the lowest weight (avg 107-110lbs) & best health I’ve ever been. And I’m eating at my true maintenance (calories around 2000-2200 daily). Maintenance is we all should be hanging out the majority of our lives.
I’ve made the same mistake as you have. We are all different as far as what foods & training work best for you.
Here are some examples of hacks that have helped me keep the weight off and I hope it helps you find the right tools for your toolbelt too!
Abstainer: cannot have just 1 cookie without then eating or wanting to eat the whole pan. Does better with food rules and a more “all or none approach.” More prone to binge eating.
Moderator: can have 1 cookie and be satisfied. Needs more flexibility.
Are you a food addict? Get real with yourself. I understand this stuff isn’t pretty.
What is your relationship with carbohydrates? Are they like drugs which trigger self sabotaging habits? How do they make you feel? Do you need them for your health & fitness goals for optimal health, performance, & recovery? What is your daily threshold that makes you feel your best?
2.) CHOOSE THE FOODS & TRAINING YOU LOVE AND HAVE A GOOD RELATIONSHIP WITH
For me, it’s animal based nutrition. Protein & healthy fats are the center of my meals. I do not have a good relationship with carbohydrates and have many emotional and physical trigger foods. I only consume carbohydrates when I need them for optimal health, performance, and recovery. I find eating carbohydrates makes me crave more carbohydrates & I’m not satiated as sticking with meat only.
I prefer CrossFit like training. I love the community, I love the variety, I love it combines strength and aerobic conditioning. It’s effective af & keeps me happy. Therefore it’s easy for me to stick to my routine.
3.) EAT & TRAIN INTENTIONALLY & MINDFULLY
The food you eat literally makes you. Choose accordingly. Slow down when you eat, enjoy every bite, chew thoroughly, eat till you’re 80% full. Same with your training. Pick a goal and stick with it. Keep your commitments to yourself. Work hard & rest when you need to and be intentional about both! Motivation is fleeting, your integrity & character are forever.
4.) SET YOUR NONNEGOTIABLES & FLEXIBILITY
Especially important when it comes to social functions & family. Set step goals. Mine are between 13-15k on average. Maybe you allow yourself 2 cocktails on the weekends, maybe it’s one untracked meal with family, maybe it’s 2 refeed days on the weekends, maybe it’s more carbohydrates one day a week, maybe it’s dessert a couple times a week, maybe you do better being strict for a couple weeks & taking a week off, maybe you prefer to take your own food when you go out. Anything goes, you are your own boss, but OWN IT.
5.) GRATITUDE AND CELEBRATE EVERY WIN
Y’all gratitude is everything. You can’t hate yourself healthy and love yourself healthy at the same time. Which one would you rather choose? Take progress pictures, the scale isn’t the only indicator of success. Maybe you’re eating for better energy and better biofeedback. Maybe you’re trying to get stronger. The number on the scale does not dictate your worth or achievement.
6.) MANAGE YOUR MINDSET & OWN YOUR DAY
You should have a success routine nailed down. I talked about 8 things you should do every day that will change your life, yesterday. Check out that post and blog. If you continuously tell yourself you are a failure & always fxck up, guess what? That’s what you’ll attract & become. Talk to yourself like your best friend. What would you say, what advice would you give her or him? Be the person you want to embody.
You can make moves or excuses. You either DO or your DON’T.
People are gonna tell you you CAN’T do a lot of things. They’re gonna tell you THEIR way is better than YOUR way…
You’ve asked great carnivore questions over the weekend. I’ll summarize for those I haven’t had the pleasure to chat with & tell you some things you may not want to hear…
▫️I don’t ‘treat myself.’ My view of food has changed since going animal based. I “treat” myself everyday, enjoy every bite & it all serves a purpose — nourishment & fuel. Food is not a reward/something to earn.
▫️You must experiment with different meats/food/fats, eating/fasting windows, meal sizes/freq, tracking macros vs not, & macro ratios. Your experience will be different than mine. It takes TIME. It took me an entire year to fully adapt &, yes, I gained 15lbs initially.
Common Q&A’s:
⇢ Majority of my meals are 85% ground beef, ground chicken, & salmon. Avg 2lbs of meat/d, 2-2 1/2 meals/d. Yes I drink coffee. Ground meat is easier to digest & track. I removed pork & dairy, I found I don’t digest’em well. I only consume them on occasion in small quantities.
⇢ I stick to beef bc it’s satisfying & delicious but not SO delicious I want to over eat. For those who struggle with food addiction, like me, find foods that are satisfying & get the job done without triggering over eating or bingeing. We typically do better with food rules, we are abstainers. (Food addicts tend to have issues controlling carbs, sugar, sugar free substitutes, keto treats, dairy, butter, cheese, bacon, pork rinds, hyper palatable & processed meats)
⇢ I track macros loosely. It keeps me accountable & I know where to adjust. Rice cakes/white rice on occasion post workout or in the evening if I need them, portioned carefully, rarely above 50g/day.
⇢ YES, you can CrossFit & carnivore, CAREFULLY. Comes down to allowing yourself to fully adapt to being fat-fueled, meal timing, eating ample calories, & RECOVERY (sleep, rest days, deloads) Macros 10% C – 30% P – 60% F for ME**
⇢ Sleep is a MUST. 7 hrs min. Zzyquil helps. It is what it is, I’m transparent here.
⇢ Still hit 13-15k steps/day, even on rest days, drinkin a ton of water + electrolytes, reduce alcohol, fasting when I’m not hungry (~18hrs avg), eating when I am. No extended fasts, no snacking.
It’s taken me 38 yrs to understand where my body is at mentally & physically.
And I’ll have to keep figuring it out every day for the rest of my life.
Have patience. Take care of your body it’s the only forever home you have♥️🏠
It took me over 3 decades to figure out my gut issues & relationship with food.
I know now I lived with a food addiction the majority of my life, I’m just a little over 1 yr on a carnivore, animal-based diet.
For those of you working on increasing your food after chronically dieting, it took me nearly 4 yrs to reverse to maintenance calories. Including a poor relationship with self & scarcity mindset.
Years of tweaking food, training, & daily habits to restore health, have patience, healing doesn’t happen overnight—you can do hard things!
A reminder, you shouldn’t be living in a constant calorie deficit, dieting more than 1-2x/yr, working out 7 d/wk, never sleeping, eating sugar free diet food to cut carbs/cals. It will catch up with you, trust me.
BIOFEEDBACK to check before dieting:
✅Period normal
✅Quality sleep & energy
✅Have eaten maintenance &/or surplus calories for an extended period of time
✅Lifestyle aligned, stress managed, mindset in a positive space
HELPFUL TIPS
**We want stress as low as possible. Caffeine, life stress, trigger food, cutting food, excessive fasting & HIIT training=all stressors**
✅Reduce caffeine, <200mg/d
✅Set calorie, protein, & step goals. Stay rigid during the week to allow flexibility on the weekend. Set controlled refeeds if needed.
They say pictures speak 1,000 words. I don’t agree with that statement.
If you were bullied, made fun of, or left out as a child, it might not surprise you to learn that research has shown how those experiences have long-term effects well into adulthood.
That certainly has been the case for me.
About 20% of students ages 12-18 experienced bullying nationwide according to Stopbullying.gov
Students ages 12–18 who reported being bullied said they thought those who bullied them:
Had the ability to influence other students’ perception of them (56%).
Had more social influence (50%).
Were physically stronger or larger (40%).
Had more money (31%).
Just because you slap a pretty picture of yourself on social media doesn’t mean you embody a confident person or even love the body you’re starin at.
And FYI, good health coaches, will make sure you’re not only healthy in body but also mind, because that mindset piece absolutely has to be in place first before you do any kind of dieting. If you’re looking for quality mentors, I have a wonderful network of fellow health coaches. Just message me💌
I believe actions speak even louder than a picture. I think this picture of me taken by my talented friend @matteuccij13@lensandlightphoto is 🔥
I’m proud.
But it doesn’t show all the hard work, emotions, & life behind the smirk.
Often times during the day when I’m triggered, my mind will wander & I will think about the ridicule my classmates put me through growing up.
I remember kids calling me lamb chop because I had big bangs, fat farmer girl because I grew up on a farm & to say the least was definitely ‘corn fed,’ & even those trying to console me with the, “If you would only lose weight you would be x, y, & z.”
I was told I was too big to be a cheerleader, I wasn’t fast or talented enough to be an athlete, I wasn’t pretty or thin enough to get a boyfriend. But I was smart. And I was kind.
For decades this baggage was the heaviest weight I carried through all my shapes & sizes.
Through therapy I learned how it affected my relationships & love life. I built walls so high around myself & guarded them with weapons of avoidant attachment, sarcasm & ambiguity.
As an adult, a person with an avoidant attachment style may experience the following:
avoiding emotional closeness in relationships
feeling as though their partners are being clingy when they simply want to get emotionally closer
withdrawing and coping with difficult situations alone
suppressing emotions
avoiding complaining, preferring to sulk or hint at what is wrong
suppressing negative memories
withdrawing, or tuning out, from unpleasant conversations or sights
fearing rejection
having a strong sense of independence
having feelings of high self-esteem while having a negative view of others
being overly focused on their own needs and comforts
My therapist told me I am REALLY GOOD at acting like I don’t give a fxck. So much so I somehow taught myself how to shut my emotion off & that’s why I was able to cut people out of my life with no remorse.
Ooooof. Fxck me, right?! 😆
Sound familiar?
Anyone else an avoidant like me? 🤚
Guys that liked me who were attractive, smart, & successful intimidated me whether I liked them or not because I felt I was still that fat girl & not successful enough to be worthy of a relationship with them. My therapist said I placed them in this box of the popular boys at school that used to make fun of me, which wasn’t fair to them or myself.
Same with successful women, too. I felt I wasn’t good enough to ‘sit at the cool kids table.”
(Outfit on left: @stitchfix And here’s $25 if you’d like to look like you have your shxt together too haha :)~
A light bulb went off in my head. She’s right. This all makes sense now.
So I decided to get to the root cause, & fix my shxt, frankly.
I talked to a few of them via social media & this is what they had say…
God love social media, it makes connecting so much easier.
There were a few who claimed they didn’t remember much about our school years, **cough, BULLSHXT** – others were eager to apologize & share their experiences & side of the story.
Come to find out often people are making fun of you because someone else is making fun of them. All goes back to hurt people hurt people.
I had one girl apologize numerous times & she said, “I am so sorry for putting you through that. I had a miserable home life, shxtty boyfriend & I chose to take it out on you. I’m sorry.”
We chatted for an hour. I forgave her & I really hope she was able to forgive herself.
I was shocked to learn that many of the “popular” girls we’re secretly unhappy & struggling due to their social status.
One stated she basically had an eating disorder her entire life & she didn’t feel any of her friends were “real” friends or boyfriends really liked her other than for what she looked like.
A few that were athletes stated as they got older they realized they had used their athletic abilities as a guard and facade to managing societal pressures. Said their worth hinged on their athletic ability, so when sports were over, they felt like they didn’t know who they were anymore. They struggled immensely for years feeling lost & shameful in adulthood.
One girl, who was like the prettiest girl at school, said she actually felt like an outcast with extreme pressure to always live up to somebody else’s expectations. Her mom was hard on her. She became so obsessed with always looking put together that she has anxiety still when she thinks about trying to put an outfit together.
As we continue to talk I realized I wasn’t always kind to others either. Gossiping wasn’t right. Making fun of someone else because they made fun of me wasn’t right. Refusing to talk to people because I thought they thought they were better than me wasn’t right.
I had one boy tell me years later that he always liked me but my silence made other people think that I thought I was better than them or stuck up when I had finally lost weight.
Which wasn’t the case at all it was my protection. If I didn’t say anything I wouldn’t give other people ammunition to ridicule.
So I developed a “strong silence.”
This turned into me also being an overachiever & loather of weakness & laziness. Resting is still hard for me.
I had a performance review when I was around 27 years old & my manager told me that I had a “strong silence” which others took as me being arrogant and I needed to be more understanding of other people‘s weaknesses.
To put it bluntly: “You’re resting bitch face & the fact you can do other people’s jobs better make them uncomfortable.” 😂
It was eye-opening & ego shattering at the same time. I had no idea that is how I was being perceived & it forced me to sit down & observe my past behaviors & who I truly wanted to be.
The open conversations, therapy, mistakes, and so many years of reflection have given me the opportunity to forgive others who tormented me and also forgive myself.
Remember things aren’t always as they seem. We’re in this life together. Words and actions are painful, choose wisely.
Above all nurture your relationship with self, even the dirty parts. Healing is the answer. A relentless pursuit of betterment is the answer.
When you read this title, most think of someone spending hours in the gym. If you would’ve asked me years ago, I wouldn’t have given it a second thought, I would’ve thought the same thing.
The one exercise you MUST do…
…exercise your mind.
It never would have occurred to me the power and influence of our minds. How our minds push our bodies to defy expectations, beliefs, and even our own biology. Call’em miracles?
So lets chat about two habits I cultivated that can also help you change your life. You can start right now. It’s easy, promise!
I knew when I was in the pit of ONE of my rock-bottoms, cuz ya gurlz had many, I had to start changing my beliefs & mindset.
⁃ My health was not good. ⁃ I was bloated & constipated all the time it seemed no matter what I ate. ⁃ I was putting on weight (FYI when you hoard negative emotional energy, that can be the actual culprit literally weighing you down). ⁃ My performance in the gym sucked. ⁃ I didn’t wanna wear anything but baggy clothes, thank God I wear scrubs to work. Which also translated into me wanting to hide all the time. Hermit mode engaged. ⁃ I was in debt, yet I couldn’t stop myself from overspending because I was putting a fxcking Band-Aid on a bullet hole — I was unhappy. You know it’s a problem when you order shxt from Amazon & you forget you ordered shit from Amazon.
I felt like this was just my story & I could never get ahead. I can’t tell you how valuable to was to invest in coaches to guide me along my way: business coach, nutrition coach, therapist, functional medicine docs, family docs. Don’t be afraid to invest, you’ll get more back in return. And if you need someone to talk to, tell me about your story here. We’ll hop the phone & get some answers for you.
Despite me doing all the physical exercise known to man (president of the ‘habitual over exercisers club’ right hurrrr), the one exercise I was not doing — exercising changing my mindset to rewrite my story.
Sound familiar?
So what did I do?
The two habits that changed my life forever — GRATITUDE every morning & cultivating my ENVIRONMENT (mental & physical) to RECEIVE ABUNDANCE & what I wanted.
I started listening to podcasts and YouTube‘s to people I inspired to be like.
Successful people. Positive people. Learning about things that would make me better as a coach and human and partner and friend and daughter and coworker, etc.
First thing in the morning I say at least three things I am grateful for and something I love about myself.
Second thing, I check my podcasts and YouTube‘s to see what I wanna listen to today.
BONUSES…let me give you a couple more.
I detoxed my social media and unfollowed anything and anyone that made me feel negative energy or the need to compare & mourn past versions of my body (it only fuels disordered eating and body image.)
I also detoxed the people in my life. Yes, I understand this is a hard one especially when it comes down to friends and family. But it is absolutely necessary. Stop ignoring that nagging feeling that keeps telling you you don’t need to be around that friend or that person you keep dating but they treat you like yesterday’s trash.
Trash creates more trash. You attract the energy and vibe you put out.
When you fall in love with who you are, under any circumstance, you awaken the love you need within you and you naturally attract and experience more love and success in your life.
This is a lot easier to do when you cultivate a nourishing environment for you to grow into your fullest potential.
Some of my favorite podcasts, social media, & YouTubes:
Had a message recently from a woman who asked me to list the one thing she needed to do to lose weight & be successful in life.
I thought, “Dayum, that’s a deep one.” I don’t have enough space on Instagram to answer this one!
So I brainstormed. Came up with one thing I felt could help you achieve & overcome anything in life. It’s dirty. It hurts. It makes your eyes well up. And it’s absolutely necessary — mental toughness.
A lil bit about my story…
This child was called fat. This child was called ugly. This child felt she would never be the girl that sparkles when she enters a room. This child is me.
Making cookies for 4-H. My first year of 10 years of 4-H.
Easter morning
I was told to lose weight & I tried to diet before I was 10 years old. My self-esteem & body issues started at 8 years old.
I hated my body.
I was told on numerous accounts, “If you just lost weight, you would be as pretty as all the other girls in school.” Hurt like a bxtch every time. Translated into: you won’t be successful &/or loved unless you’re thin & look the part.
I thought something was truly wrong with me & wanted so badly to be as thin as the women in my Seventeen magazine, the stars I idolized, & my thin, popular classmates.
This turned into decades of disordered eating — anorexia, bulimia, binge eating, orthorexia, you name it. My body has been all shapes and sizes and everything in between. Not to mention struggling with Crohns, chronic bloating, gut issues, gi bleeding, constipation, inflammation, allergies, infertility, cervical cancer, renal stones, GERD, & a cholecystectomy.
After suffering from poor body image basically the majority of my 38 years on this earth, now, I stand as a woman who loves herself more than anyone else in the world.
I learned to finally love my body for the first time in my life. It felt like a breath of fresh air which also ushered in emotional & mental transformations. These in turn brought more abundance into my life.
I truly accepted my unique self, my mess of a message & didn’t feel the need to change it because of someone else’s opinion.
I changed my inner voice to self love & never looked back. I’ve lost 50lbs from my heaviest weight, the biggest weight lost being self loathing & doubt.
The one thing I needed to develop was the product of my struggles — mental toughness.
The one thing you have to have to be successful.
How did I do this?
It’s easy. No, really, it is. It takes some time, but if you commit to yourself every single day, you’ll get there.
When you see yourself in the mirror, what do you say?
Do you make negative comments on your appearance?
Maybe you see your stretch marks that you wish you could erase. I have’em. Call’em my tiger stripes.
Society makes us think that any “imperfection” we may have is something we need to fix.
Your “imperfections” are NOT something to be ashamed of or fixed. They make you — YOU.
When you look at yourself in the mirror, give yourself a compliment. Every time you feel a negative thought creep in, shut it down & replace it with a positive.
If you hate your stretch marks, instead of thinking negatively about them, turn it into a positive & think about how it was an honor to stretch & grow your children or allow you to share your unique story to help another women hating hers. Some women can’t have children. Some women don’t know what it feels like to be overweight & hating themselves.
Or if you’ve struggled with gut issues & Crohns like me or any autoimmune or dis-ease, use your unique experiences to give others hope.
Fuel your fire y’all! Use that passion to help someone else. If someone asks you why you live & eat the way that you do, use that as an opportunity to educate them.
There was a time I was so afraid to gain a pound that I was eating about 800 calories a day.
Then I found CrossFit at 31, new obsessions appeared. I chased PR‘s & dug a hole so deep full of metabolic adaptation, gut & hormonal issues, working out for hours each day.
Although from the outside I looked “thin and healthy,” I was an absolute train wreck.
Still didn’t think I was successful at life, my relationships were less than optimal, I was in debt, my health was not good.
I basically put myself on the clearance rack.
You have to heal from the inside first. No matter what you look like on the outside or what the number says on the scale if you do not get to the root cause of any issue that brings negativity into your life, things will never change.
I started doing the inner work with a group called To Be Magnetic. I highly recommend checking them out, they changed my life.
They help me rewire my brain to one of lack to one of abundance & possibility. They helped me heal my trauma to step into the woman I am today. I’m confident and proud of my body!
Photo by: Jennifer Matteucci
Photo by: Jennifer Matteucci
I’ committed to an animal based diet this year. Down 15lbs & thriving!
All the shapes and sizes. Honor your seasons!
Photo by: Pamela Scott
— I payed off over $43,000 in debt during a pandemic — I work three fulfilling jobs in radiology for 3 of the biggest healthcare networks in Indianapolis.
— I’m also a private health coach & able to make my own schedule in tandem with my love of healthcare.
Click image for coaching inquiry. Excited to hear your story!
— I love where I live, never thought I’d be able to afford a “bougie” apartment.
— My health & relationship with my body is better than it’s ever been. — I’m surrounded by uplifting, successful, positive people. Cut out the toxicity.
— I unapologetically love myself more than anything in this world & I’m ok being alone. Learn to be your own best friend.
Realize life is an ongoing journey, there is no finish line, there are only experiences. And we are here to live in Joy.
Back to that mental toughness thing…
Qualities you need to develop mental toughness:
1.) Emotional Intelligence. It’s really the cornerstone of mental toughness. You cannot be mentally tough without the ability to fully understand and tolerate strong negative emotions and do something productive with them.
2.) Confidence.
“Whether you think you can, or think you can’t — you’re right.” Henry Ford
Mentally tough people know that your mentality has a powerful effect on your ability to succeed. Your confidence inspires others and helps them to make things happen.
3.) Ability to Remove Toxicity. Dealing with difficult people, self sabotaging habits, toxic environments are frustrating and exhausting. Be able to remove these from your life. You can’t grow in constant darkness, you also need the light.
4.) Saying No. Mentally tough people know that saying NO is healthy and absolutely necessary. Trust your gut. You don’t always owe people apologies either.
5.) Fear is the Source of Regret. When its all said and done, mentally tough people know the chances they didn’t take will haunt them far more than the risks. The worst thing that can happen to you is allowing yourself to die inside while you’re still alive.
6.) Embrace Failure. Failure is the road success is paved on. It’s how you grow. Live and learn. Don’t dwell on mistakes.
7.) Choose Your Joy. When your life and satisfaction is derived from comparing yourself with others, you are no longer the master of your own happiness. You do you, boo.
8.) Movement & Health. People who place priority on health and exercise feel more socially, intellectually, emotionally, and physically competent. Discipline also fuels mental toughness. The majority of the most successful people in the world have an exercise regimen. That means SLEEP too.
9.) Relentlessly Positive. Control what you can control, let go of the rest. 92% of your worry is wasted worry.
I keep a copy of this sheet in my daily scheduler as a reminder when I feel the weight of stress
I hope this fueled the fxck out of your Sunday. I thoroughly enjoyed writing this for you and I can’t wait to chat with y’all via text, email, or social media!
I’ve talked about this before…I am the first to admit I prefer extremes & love the high of a red line heart rate.
Thought this was appropriate to talk about with CrossFit open right around the corner.
These particular videos — this workout was basically like 15 minutes in the pain cave🤢
I prefer to overtrain & over work. I prefer that ‘sittin in the dirt’ feel of a fat loss cut over a surplus.
I’m also one to admit I’ve learned a lot through these chapters of extremes & they’re not ones you want to chronically stay in.
Most of you I talk to & SEE in the gyms…you’re doing enough. Maybe we should try to do less 🤷🏼♀️ We have seasons for a reason. Mother Nature doesn’t hustle & grind all year.
If a little is good then MORE is better right? That’s the mentality we adopt.
Some examples:
Drinking a couple socially vs gettin black out drunk & wakin up in a bush.
Being content with what you have vs always wanting the next best thing to keep up with neighbors.
Losing 10lbs vs starving yourself & beating the shxt out of your body 7 days a week.
Sometimes you may need to push yourself more, but let’s be realistic. If you have a good routine down, you work out 3 days a week, you eat well 90% of the time — you don’t need to work out 7 days to be worthy.
Ask yourself:
— Are you working out efficiently & putting in the work when you actually train?
— Are you using positive self talk & affirmations?
— Are you eating appropriately for your goals?
— Are you eating low carb because instafamous Karen does? Are you trying to be a vegan because Yoga Bob down the road does yet you don’t feel well eating vegetables?
— Are you doing stupid workouts with inappropriate weights just because Crossfit beast Sarah lifts 300lbs & you think you should do?
“I fear sharing my life or my body journey will open a door of scrutiny. I also fear no one will care about what I have to say.”
— DM I woke up to.
I believe this is a fear many of us have. And yes, I won’t sugarcoat it, it will open the door of scrutiny but it will also open up far more windows of opportunity, fulfillment, & impact.
I remember talking to my good friend @katiecrokus about this exact topic. If you don’t follow her, I highly suggest heading over to her page. She is simply magnificent & gifted with empathy & realness!
What do you want?
To choke on the contentment of mediocrity or thrive on the potential of greatness?
“Don’t adapt to the energy in the room, influence the energy in the room”
A quote I’ve seen 3 times this week✨
I often wonder what my life would be like if I learned the impact of those words in my childhood.
I remember it clearly— the teasing, ridicule, feeling shame, feeling small, feeling insignificant.
One day a boy called me ‘lamb chop’ because he said my thighs & hair were too big.
Those words I still remember, I still FEEL vividly as if it was yesterday. So when they say people remember how you made them feel — that’s the fuckin truth. Think before you speak/act. Choose to make people feel seen, loved, supported, significant. Not small.
Those words — a catalyst to decades of eating less, comparing more, exercising more, stifling my potential, & personality.
I am thankful for my struggles because they have become my strengths. I choose to put myself & my life out there to uplift & empower others to do the same.
If only at 8, or 16, or 22, or 30 I had chosen to adapt to the energy & words in that room, things would’ve been different. Yet because of that, I’m able to influence the energy of a room through my experiences.
Remember this: Your mess is your message. Your story or words could be the magic that transforms someone’s life.
8 years ago I had never touched a barbell or back squatted in my life.
At 8 yrs old, my food & body issues began.
It’s been 7 years since my first CrossFit competition which I entered only 3 months after my 1st foundations class.
I was scared & intimidated af at each stage.
Even as a CrossFit coach, I was still struggling with body image, digestive issues & had no idea how to properly nourish myself. Mentally, emotionally, and physically I may add.
Hot. Mess. Express.
I finally reached a point years later & knew it was time to quit trying to compete & eat a certain way & be something I simply was not.
No one equips you for the flood of emotions that come with changing the way you’ve lived for years & the body changes that come with it.
Doesn’t matter if you’re an athlete, a mom, have chronic illness, or disordered eating — we never look at food, exercise or our bodies the same ever again.
No one equips you with the knowledge that before, during that season, your body’s purpose was to be an athlete, or a dancer, or a mom & wife, or a nurse, or a fur mom & single girl just doin the best she can.
No one reassures you your body is supposed to change & your life & relationships & seasons are all going to change — & all those changes are totally OK.
We’re taught young that our worth & purpose are attached to live up to societies beauty standards.
I’ve gained weight, lost weight, gained muscle, lost muscle, been every shape & size & tried every diet always coveting the smaller, leaner version of myself.
Always jealous of the girls that could eat anything they wanted & live like a ‘normal person’ and not have to worry about bloating or constipation or diarrhea or nausea & vomiting just because she ate a salad or had pizza with friends or ate food too late.
With frustration, I started to hate what I saw in the mirror getting in the shower. I didn’t even want to take my clothes off half of the time. Seriously affected my sex life & honestly any kind of abundance I wanted to bring into my life.
Its taken took 30 years of struggling with IBS, Crohns, disordered eating & just being freakin human to realize that I don’t need to be a double 0, an athlete, an ‘Influencer,’ or whatever label you choose to have purpose & worth.
I found love in relationships, & food, & entrepreneurship, & exercise, & LIFE again.
That 8 year old little girl you see on the left didn’t know it then, but she is a mf Queen, an authority, & was meant to help others thru her challenges.
She was meant for greatness.
So are you.
I’m here to help you. Link here if you’re struggling like I did too.
Message me anytime on IG or Facebook. I know most of you follow me on the gram and I’m grateful to have such a wonderful fam like yall!
