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!
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, Iâm 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 doesnât happen overnightâyou can do hard things!
A reminder, you shouldnât 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:
â Period normal
â Quality sleep & energy
â Have eaten maintenance &/or surplus calories for an extended period of time
â 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**
â Reduce caffeine, <200mg/d
â 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 donât 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 12â18 who reported being bullied said they thought those who bullied them:
Had the ability to influence other studentsâ 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 doesnât mean you embody a confident person or even love the body youâre starin at.
And FYI, good health coaches, will make sure youâre 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 youâre looking for quality mentors, I have a wonderful network of fellow health coaches. Just message međ
I believe actions speak even louder than a picture. I think this picture of me taken by my talented friend @matteuccij13@lensandlightphoto is đĽ
Iâm proud.
But it doesnât show all the hard work, emotions, & life behind the smirk.
Often times during the day when Iâm 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 âcorn fed,â & even those trying to console me with the, âIf you would only lose weight you would be x, y, & z.â
I was told I was too big to be a cheerleader, I wasnât fast or talented enough to be an athlete, I wasnât 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 donât give a fxck. So much so I somehow taught myself how to shut my emotion off & thatâs why I was able to cut people out of my life with no remorse.
Ooooof. Fxck me, right?! đ
Sound familiar?
Anyone else an avoidant like me? đ¤
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 wasnât fair to them or myself.
Same with successful women, too. I felt I wasnât good enough to âsit at the cool kids table.â
(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. Sheâs 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 didnât 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, âI am so sorry for putting you through that. I had a miserable home life, shxtty boyfriend & I chose to take it out on you. Iâm sorry.â
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 âpopularâ girls weâre secretly unhappy & struggling due to their social status.
One stated she basically had an eating disorder her entire life & she didnât feel any of her friends were ârealâ 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 didnât 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 elseâs 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 wasnât always kind to others either. Gossiping wasnât right. Making fun of someone else because they made fun of me wasnât right. Refusing to talk to people because I thought they thought they were better than me wasnât 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 wasnât the case at all it was my protection. If I didnât say anything I wouldnât give other people ammunition to ridicule.
So I developed a âstrong silence.â
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 âstrong silenceâ which others took as me being arrogant and I needed to be more understanding of other peopleâs weaknesses.
To put it bluntly: âYouâre resting bitch face & the fact you can do other peopleâs jobs better make them uncomfortable.â đ
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 arenât always as they seem. Weâre 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. Itâs 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.
â My health was not good. â I was bloated & constipated all the time it seemed no matter what I ate. â I was putting on weight (FYI when you hoard negative emotional energy, that can be the actual culprit literally weighing you down). â My performance in the gym sucked. â I didnât 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. â I was in debt, yet I couldnât stop myself from overspending because I was putting a fxcking Band-Aid on a bullet hole â I was unhappy. You know itâs 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 âhabitual over exercisers clubâ right hurrrr), the one exercise I was not doing â exercising changing my mindset to rewrite my story.
Sound familiar?
So what did I do?
The two habits that changed my life forever â GRATITUDE every morning & cultivating my ENVIRONMENT (mental & physical) to RECEIVE ABUNDANCE & what I wanted.
I started listening to podcasts and YouTubeâs 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 YouTubeâs 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 donât need to be around that friend or that person you keep dating but they treat you like yesterdayâs 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, âDayum, thatâs a deep one.â I donât 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. Itâs dirty. It hurts. It makes your eyes well up. And itâs absolutely necessary â 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, âIf you just lost weight, you would be as pretty as all the other girls in school.â Hurt like a bxtch every time. Translated into: you wonât be successful &/or loved unless youâre 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 & didnât feel the need to change it because of someone elseâs opinion.
I changed my inner voice to self love & never looked back. Iâve 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 â mental toughness.
The one thing you have to have to be successful.
How did I do this?
Itâs easy. No, really, it is. It takes some time, but if you commit to yourself every single day, youâll 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 haveâem. Callâem my tiger stripes.
Society makes us think that any âimperfectionâ we may have is something we need to fix.
Your âimperfectionsâ are NOT something to be ashamed of or fixed. They make you â 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 canât have children. Some women donât know what it feels like to be overweight & hating themselves.
Or if youâve struggled with gut issues & Crohns like me or any autoimmune or dis-ease, use your unique experiences to give others hope.
Fuel your fire yâall! 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 PRâs & dug a hole so deep full of metabolic adaptation, gut & hormonal issues, working out for hours each day.
Although from the outside I looked âthin and healthy,â I was an absolute train wreck.
Still didnât 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
â I payed off over $43,000 in debt during a pandemic â I work three fulfilling jobs in radiology for 3 of the biggest healthcare networks in Indianapolis.
â Iâm 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!
â I love where I live, never thought Iâd be able to afford a âbougieâ apartment.
â My health & relationship with my body is better than itâs ever been. â Iâm surrounded by uplifting, successful, positive people. Cut out the toxicity.
â I unapologetically love myself more than anything in this world & Iâm 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. Itâs 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.
âWhether you think you can, or think you canât â youâre right.â 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 canât 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 donât 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 didnât take will haunt them far more than the risks. The worst thing that can happen to you is allowing yourself to die inside while youâre still alive.
6.) Embrace Failure. Failure is the road success is paved on. Itâs how you grow. Live and learn. Donât 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 canât wait to chat with yâall via text, email, or social media!
Iâve talked about this before…I am the first to admit I prefer extremes & love the high of a red line heart rate.
âŁ
Thought this was appropriate to talk about with CrossFit open right around the corner.
These particular videos â this workout was basically like 15 minutes in the pain caveđ¤˘
âŁ
I prefer to overtrain & over work. I prefer that âsittin in the dirtâ feel of a fat loss cut over a surplus. âŁ
âŁ
Iâm also one to admit Iâve learned a lot through these chapters of extremes & theyâre not ones you want to chronically stay in. âŁ
âŁ
Most of you I talk to & SEE in the gyms…youâre doing enough. Maybe we should try to do less đ¤ˇđźââď¸ We have seasons for a reason. Mother Nature doesnât hustle & grind all year.âŁ
âŁ
If a little is good then MORE is better right?âŁâŁ Thatâs the mentality we adopt.
âŁâŁ
Some examples:
Drinking a couple socially vs gettin black out drunk & wakin up in a bush.
âŁâŁ
Being content with what you have vs always wanting the next best thing to keep up with neighbors.
âŁâŁ
Losing 10lbs vs starving yourself & beating the shxt out of your body 7 days a week.âŁâŁ
âŁâŁ
Sometimes you may need to push yourself more, but letâs be realistic. If you have a good routine down, you work out 3 days a week, you eat well 90% of the time â you donât need to work out 7 days to be worthy.
âŁâŁ
Ask yourself:
â Are you working out efficiently & putting in the work when you actually train?
âŁâŁâ Are you using positive self talk & affirmations?
â Are you eating appropriately for your goals?âŁâŁ
âŁâŁâ 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 donât feel well eating vegetables?
â Are you doing stupid workouts with inappropriate weights just because Crossfit beast Sarah lifts 300lbs & you think you should do?
âI 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.ââŁ
â DM I woke up to. âŁ
âŁ
I believe this is a fear many of us have. And yes, I wonât sugarcoat it, it will open the door of scrutiny but it will also open up far more windows of opportunity, fulfillment, & impact. âŁ
I remember talking to my good friend @katiecrokus about this exact topic. If you donât follow her, I highly suggest heading over to her page. She is simply magnificent & gifted with empathy & realness!
âŁ
What do you want?
To choke on the contentment of mediocrity or thrive on the potential of greatness?âŁ
âŁ
âDonât adapt to the energy in the room, influence the energy in the roomââŁâŁ
âŁ
A quote Iâve seen 3 times this weekâ¨
âŁâŁ
I often wonder what my life would be like if I learned the impact of those words in my childhood.âŁ
âŁâŁ
I remember it clearlyâ the teasing, ridicule, feeling shame, feeling small, feeling insignificant.
âŁâŁ
One day a boy called me âlamb chopâ because he said my thighs & hair were too big. âŁâŁ
âŁâŁ
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 â thatâs the fuckin truth. Think before you speak/act. Choose to make people feel seen, loved, supported, significant. Not small. âŁ
âŁâŁ
Those words â a catalyst to decades of eating less, comparing more, exercising more, stifling my potential, & personality.
âŁ
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. âŁ
âŁâŁ
If only at 8, or 16, or 22, or 30 I had chosen to adapt to the energy & words in that room, things wouldâve been different. Yet because of that, Iâm able to influence the energy of a room through my experiences.
âŁâŁ
Remember this: Your mess is your message. Your story or words could be the magic that transforms someoneâs life. âŁ
âŁâŁ
Comment YES if you needed this reminder todayâĽď¸
8 years ago I had never touched a barbell or back squatted in my life.
At 8 yrs old, my food & body issues began.Â
Itâs 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.Â
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 youâve lived for years & the body changes that come with it.
Doesnât matter if youâre an athlete, a mom, have chronic illness, or disordered eating â 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 bodyâs 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 â & all those changes are totally OK.
Weâre taught young that our worth & purpose are attached to live up to societies beauty standards.
Iâve gained weight, lost weight, gained muscle, lost muscle, been every shape & size & tried every diet always coveting the smaller, leaner version of myself.Â
Always jealous of the girls that could eat anything they wanted & live like a ânormal personâ 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 didnât 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 donât need to be a double 0, an athlete, an âInfluencer,â or whatever label you choose to have purpose & worth.Â
I found love in relationships, & food, & entrepreneurship, & exercise, & LIFE again.
That 8 year old little girl you see on the left didnât 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.
Iâm here to help you. Link here if youâre struggling like I did too.
Message me anytime on IG or Facebook. I know most of you follow me on the gram and Iâm grateful to have such a wonderful fam like yall!
If thereâs one thing I want you guys to focus on before starting this new week itâs cultivating a better relationship with yourself.⣠⣠Body image issues can stunt & affect any kind of progress or growth in every facet of your life.⣠⣠I can tell you after losing almost 50lbs over my 38 yrs on this earth, the weight loss doesnât magically make you love yourself more or fix any problems.⣠⣠10 Ways To Improve Body Image Issues⣠Source: Myself & The National Eating Disorder Awareness⣠⣠1ď¸âŁ Stop comparing yourself to others. Love & appreciate your body for what it is & what it is becoming as you live a healthier life.⣠⣠2ď¸âŁ Remember that beauty is not just about appearance.⣠⣠3ď¸âŁ Question the media & things you consume. Especially social media. Most of what you see is photo shopped & the highlight reels.⣠⣠4ď¸âŁ Dress in clothes that make you feel your best! Wear literally whatever the hell you want. You wear your clothes they donât wear you.⣠⣠5ď¸âŁ When you see yourself in a mirror or in your mind, choose not to focus on specific body parts. You are a beautiful sum of all your imperfections.⣠⣠6ď¸âŁ LISTEN TO YOUR BODY. What do you NEED? A walk? Yoga? A bath?! Listening help so much!⣠⣠7ď¸âŁ Use the time and energy you might have spent worrying about food, calories, and your weight to do something to help others. Sometimes helping out other people can help you feel better about yourself and can make a positive change in our world.⣠⣠8ď¸âŁ Shut down those voices in your head that tell you your body is not ârightâ or that you are a âbadâ person.⣠⣠9ď¸âŁ âI amâ affirmations! Say them, write them, believe them! ⣠⣠đ Donât rely on others for confidence boosts! Your worth comes from within.⣠⣠Also, seek help. Therapy does wondersâ¤ď¸âŁ âŁ
Had someone tell me yesterday, âI want to look like you. How do you eat & train?â
I replied with, âYou canât look like me & I canât look like you.â
This mornin before work, I had about 40min. So this is me, a shameless gym selfie, committing to me.
Some important things Iâve learned the hard way I want to pass along when it comes to training.
Listen, Iâm not the expert, but I have been one to make all the wrong moves first.
Iâll lead off with hard work beats talent when talent doesnât work hard. You know the saying. Iâm not just talking about this in the aesthetic sense, same thing goes to your healing protocols & taking time off too.
Here goes…
1ď¸âŁGenetics play a big part & if you hate what youâre doing you wonât stick with it. Consistency & adherence get you results with nutrition & training.
Weâre not genetically made to all look the same. Thru trial & error, you will find the aligned nutrition & training program that work for you. INVEST in coaches & trainers to guide you. Quit your diet & program ADD.
2ď¸âŁBe intentional about your training. Just because you go to the gym doesnât mean youâll see results if youâre not really doing the work. Just like hiring a nutrition coach, you still have to do the work. Stop trying to out supplement shitty nutrition, over training, & putting more work into posing in the squat rack or being more concerned if your hair & makeup look on point in your IG video.
â Follow your program.
â Nutrition & recovery build your foundation.
âSupplements arenât really that important. The basics are. SLEEP.
âPrioritize HEALTH first. Eat food. Get your gut & hormones in check.
3ď¸âŁMOST important, manage your mindset. You can wish all you want but if you donât commit to yourself, donât believe you can achieve, & still tell yourself you fxck up all the time â youâre gonna fxck up all the time.
We all have cups we fill: self care, career, relationships, body goals, financial goals. Choose which cup to drink from & which one to refill. Your seasons will change & thatâs ok. But commit fully to that season so you can truly reach your potential.
A while back, someone slid into my DMâs & commented I had no boobs, no butt, & my eyebrows were too thick… âŁ
âŁ
đđźââď¸Apparently they drank the Hater-aid.
âŁ
Years ago I wouldâve been crushed. Most likely starved myself for weeks later because it was something I could control. Or tried to find the next work out that would change my body. Maybe different hair color. A bandaid. A drug. A high. âŁ
âŁ
It happens to us all the time. What you have to realize is when people lash out at you like this, that is a reflection of how they view themselves. It really has nothing to do with you. âŁ
âŁ
Love them anyways. Wish them healing. âŁ
âŁ
I posted these beautiful words on my Instagram stories almost a year ago:
âŁ
âEvery day, she falls in love -âŁ
She falls in love just a little bit more.âŁ
She falls in love just a little bit more, with who she is, and with who she isnât.âŁ
She falls in love just a little bit more, with her flaws, her fears, and her insecurities.âŁ
With her smile, her her laugh, her voice, and her body.âŁ
With her passions, her goals, her dreams and her future.âŁ
Every day, she falls in love -âŁ
She falls in love just a little bit more, with exactly who God created her to be -âŁ
This unique, intelligent, independent, kind, caring, funny, creative, talented woman with a beautiful mind, a loving heart, and an incredibly deep soul.â @allthings_possible âŁ
âŁ
What we really have is a happiness & lack of self-awareness problem.
Itâs not just because youâre overweight or underweight or struggling financially, relationally, or however this relates in your life.
=> you dig. Go deep. âŁ
=> you spend time alone. You ache from lonelyâŁ.
=> you acknowledge. You heal. âŁ
=> you empower. Yourself & others. âŁ
=> you look in the mirror & see God. âŁ
âŁ
I am grateful for this little body & life of mine. It is strong, resilient, & every wrinkle, scar, cellulite, stretch mark â is the mark of life I lived.