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!
4 things to be grateful for: what you currently have, where you currently are, how far you’ve come, & the person you’re becoming.
If you had told me 2+ yrs ago I would be where I am today, I would’ve told you you were crazy.
2 yrs ago I was 37, 20lbs heavier, married, confused af, still trying to find my way in life, food, & fitness.
I realize as the woman standing here today, 39, 20lbs lighter, divorced…I will always be finding my way in life, food, & fitness & that’s ok.
Realize change takes a lot longer thank you think and it’s a life long process.
This is my year of ‘I want to…’, not ‘I should…’⠀⠀⠀⠀⠀⠀⠀⠀⠀
If I can teach you anything today let it be this…stop ‘shoulding’ yourself.
Things that helped me to stop the shoulding:
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1. Align with your values. When your actions are aligned with your highest values, then you’ll be assured you’re ‘doing the best that you can with what you’ve got at that time.’ By living a values-driven life, there will be less room for the word ‘should’ in your vocab.
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2. Strengthen your relationship with Self Trust & Self Awareness. Listen to your intuition & allow it to guide you. Spend time alone to reflect on all the moments that you have listened to your gut & it’s served you well. That’s your proof.
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3. Talk to yourself. Notice the times your self-talk involves the word ‘should’ – because change will only happen with awareness. Being aware of your inner critic will allow your inner-nurturer to appear.
Things to tell yourself:⠀⠀⠀⠀⠀⠀
“This is good enough & I am ok with it.”
“I am doing my best.”⠀⠀⠀⠀⠀⠀⠀⠀⠀
“I am more than enough.”
“I don’t owe anyone anything. I validate myself.”
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By ditching the word ‘should,’ you start nurturing the badass that you truly are ❤️🔥
We weren’t meant to live in a constant state of restriction. Feeling like sh*t, no energy no matter how many coffee or Bangs I shoved down my pie hole, chronic constipation, no body comp changes, cold all the freakin time – THAT was my normal back in the day.
I committed every sin I’ve talked about here on the interwebs. I used to CrossFit my a$$ off hours a day 7 d/wk on 1500 calories, eating all the carbs & plants, wrecking me mentally & physically. I wondered why I could never recover & I never looked “jacked” like other female athletes that weren’t working “half as hard” & eating twice as much as me.
Like a fine wine bitches. 😉
Fast forward today, my 39 year old self finally fit the puzzle pieces together & learned not to fear food, not to see it as something I had to earn or burn off. I’m 5’1, 105lbs. I workout 5 d/wk, I lift & CrossFit, I walk a lot, and I eat ALOT. I avg 1850-2000 calories a day most days, primarily ground beef, eggs, lamb, & Perdue ground chicken.
Reminder, maintenance calories are how many calories we can eat in a day & maintain optimal body function without seeing any changes to muscle & fat composition. In other words, chillin like a villain.
If you’re eating below where you need to be calorically & basically feeling the exact opposite of the signs we’re talkin about in the slides of this post, you most likely need to do what’s called a reverse diet. Don’t know how? I have a whole 354 page EGuide with a section dedicated to this very subject.
Included are some things you may not want to hear:
A healthy body loses body fat & any weight you gain in the process of gaining health is weight you needed to gain.
It may take years to get the body you want going through numerous periodization cycles.
There is a cost to being a certain level of lean.
That athletic body you covet just may weigh more than you think.
Unless you’re a newbie & never worked out before or dieted, fat loss takes a calorie deficit, muscle gain takes at least maintenance & more likely surplus. Pick one. You cannot do both at the same time.
Also, our bodies are all different. What weight & body fat % one person is might work great for them as far as hormonal & metabolic health, others it may not be optimal & you may need to eat more to remedy any issues.
And if you refuse to eat more when you need to restore your health, you have far pressing more important issues than looking good in a bikini.
Honestly, I think one of the most empowering things you can do to remove weight is to separate what you view as a negative thing or quality from your identity.
Instead of saying things like:
My life sucks
I’m fat, lazy, a failure, a loser, etc
I can’t
I’m unlovable, unsuccessful
I’m not special
I’m weak
or whatever the hell ya wanna put here…
Recognize the feeling & frame it as an action or quality that you are consciously working on rather than an unchangeable part of who you are. It’s not who you are, it’s what you feel you are. Feelings are fleeting & malleable.
I want you to repeat everyday, & I DGAF if you think it’s stupid, it will change your life if you believe:
“Everyday in every way I am better and better.” – that’s it.
Today’s Message…
The Universe always replaces what exists in your life with something bigger and better, only if you believe. Release what’s stuck, release holding on to the past or resisting change. Welcome new skin & new energy. Let go of what needs to be removed. There’s great blessings in surrendering & allowing the Universe to take care of you.
Tap for full post on IG
Swipe, save, tag, & you have my permission to share freely…to all humans out there just tryna be better.
Please read the visuals & captions. I answer many redundant questions if you guys would read the posts in it’s entirety. I say this with love❤️
Tap photo for all the Cheat Sheets on IG
There are 100 different ways to “Meat” your macros. All of our bodies/goals/histories/needs are different, which means all of our macro nutrient ratios are going to be different.
I’m not saying you guys have to eat this way but I’m breaking it down so y’all have a visual!Using 2 meals/d as a generic simple “meal plan” AGAIN, go your own way most of us carnivores eat 1-3 meals/day, avg 2.
QUICK REMINDER ON HOW TO WEIGH, LOG, & TRACK MEAT CORRECTLY! ⬇️ and check out this article if you are not consuming all of the fat that’s in the bottom of your air fryer, or you blot or drain your meat: https://www.bestfoodfacts.org/lean-to-fat-ratio/
Please check out this article!
In a Fat Loss Cut? Most of you will choose 1-2 meals/day. Maybe you’re fat cycling too
In a Muscle Building Phase? I suggest 3 meals/day to get your calories in
Many of you are choosing super lean meats like chicken breasts because you’re still stuck in that bro diet mindset. Talked about this in a YouTube video yesterday – YouTube link in IG bio!
Our fuel sources are carbs & fats. When you take away carbs, the fuel source you have left are fats.
If you’re struggling with hormonal imbalances & low energy, check your fat to protein ratios. Your protein may be too high. You have to eat ample fat for healthy hormone balance & to get your calories up to function like a normal human being.
I used to crave all the sweets. Could smash an entire pan of brownies, boxes of cereal, gallons of ice cream — & I did in the thick of my binging & disordered eating. Followed by days of guilt, inflammation, pain, & more hunger.
Tap for full post with cheat sheets!
Thank God every day for this carnivore lifestyle. This is an important post, please SWIPE, save tag & share freely with someone who needs to hear it or if it’s a simple reminder for yourself.
We think we crave chocolate, cookies, brownies, & ice cream, but our hunger truly is for somethin much deeper, somethin much more nourishing.
Things like love, significance, fulfillment, & connection are what we really crave.
When we allow ourselves to FEEL & RECEIVE & have these things, it’s far more satisfying than treats, overindulgence, & temporary pleasures.
If you feel constant, ravenous hunger, know you are probly feeling undernourished & unfulfilled in more ways than just food.
❌Watch your words, they’re powerful!
“Diet starts tomorrow, or Monday, etc”
“I deserve a ‘cheat meal’ or ‘treat’ because I’ve been, ‘good’ all week.”
“I messed up my diet, might as well splurge & start again Monday.”
“If I eat that I’ll need to make sure I workout enough to burn it all off.”
“I’ll be happy when I reach my goal weight.”
“I don’t deserve to eat that, Ima failure.”
“I can’t do that until I lose the weight.”
Look deeper for what you truly need. Maybe its a walk with a friend, a deep convo, GRACE, a hug, doing something nice for someone else just because, or quiet time with God/the Universe/the Collective or whatever you believe.
⠀Without connecting with ourselves, forgiving our past, & getting real honest on the bullsh*t sandwiches we’ve been feeding ourselves & understanding what TRUE nourishment is — we remain unfulfilled & hungry.
If you are feeling disconnected & lost, my door (& DMs) are always open 🚪💌📲
I have a whole 354 page guide with an entire section dedicated to emotional eating and things to help you. Click below ⬇️
Thank you to all that is holy for blessing me with a day off. I have the crud just like everyone else.
Feeling much better. I thought to myself…I don’t get sick much…even being in the trenches every single day. If I do it’s like 2-3 days & I’m all better.
I’ll admit I’m not a softy when it comes to pain or getting sick, this Farmer’s daughter can take a f*ckin beatin. Right mom & dad?! 😂
Rub some dirt in it you’ll be fine.
I feel society has changed & as a whole has become soft & uber sensitive to everything. Whatever, you can hate me for that comment but I feel a lot of us need to toughen up a lil bit.
I know a huge part of my quick recoveries are via:
➡️A relentless, diligent work ethic & abundance mindset 🧠
What I have to say may piss some of you off, and that’s OK.
I hear this question a LOT.
I asked you guys what you were struggling with & these were the biggies: What can I do to beat the sugar cravings? And the “I’m bored with my food.”
And I get it, I’ve been there too, & I’ve also realized when I tend to crave things like this it’s because my life & body are out of balance.
⠀So here’s the thing…there’s not just 1 reason why sugar cravings take over. It really could be a number of things, but these are the ones that are worth taking a look at first:
• Under eating, over exercising, overly fasting
• Unbalanced blood sugar
• Too many processed carbs & sugar
• Malnutrition
• Too little sleep
• Not drinking enough water
• Unmanaged stress / emotional eating
• Bad habits
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When you start to become more aware & mindful about what’s causing your cravings & you start linking them to your lifestyle or daily choices, you can start to reset your body & strive for more balance in these areas, to help ease your cravings.
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For me, not getting good, restful sleep is a huge trigger for cravings as well as Crohn’s flares.
Swipe through, I promise the cravings will get better the more you build a foundation on consistency & fueling your body & mind with nutrient dense foods like all the delicious meats & nourishing positive thoughts!
I really don’t care if 1 or 1,000+ people read my posts. I didn’t always start out with this mindset tho. There was a time I saw myself as insignificant if a larger number of people didn’t “like” things I shared daily.
The greatest lesson I ever learned was advice given to a bellboy in 1922 on how to be happy in life by Albert Einstein.
I mean isn’t that what we all are searching for? I’d tell you you’re full of sh*t if you said no.
Tis the time of the top 9.
I’m always surprised by what comes up. It’s crazy to see what the digital world views as your top 9 “most important” posts of the year.
These were mine.
So back to the Einstein thing & message of this post…
The story goes that has Einstein was exiting his hotel in Tokyo, a bellhop came up to deliver something & instead of giving him a monetary tip, Einstein handed him 2 pieces of paper.
On the 1st he scribbled what has now been termed Einstein‘s theory of happiness:
“A calm & modest life brings more happiness than the pursuit of success combined with constant restlessness.”
I took this advice to heart & this is how I strive to live my life.
I am happy because I don’t want anything from anyone.
I know money is just energy & there is always abundance.
Achievements & productivity don’t define me & titles really don’t mean anything in the grand scheme of things.
Everything I do is in the name of growth, love, & Joy.
I realized when I lived life simply doing things I loved with enjoyment, the time passed by effortlessly & the things that were meant for me found me & I was always provided for.
You may be sitting there thinking this may be Pollyanna but may I remind you on that second piece of paper he handed to the bellhop:
I’ve talked about how I choose a word every year. I choose a word I desire to embrace & embody. This year, & it also, now, being the start of #worldcarnivoremonth – I feel maybe it should be BEEF 🥩🐮🦾😜
2 years “carnivore” & a lifetime to go. #bodybybeef #Merica
The word I choose helps me to make decisions, to think, to feel, to BE the essence of that word in every facet of my life. I have learned over 39 trips around the sun in this lifetime to be my own accountability partner, my own best friend, my own favorite – my most important love.
I learned to love my body because it is the longest commitment & only forever home I’ll ever have.
I learned to love my weirdness, my mind, my heart, & my spirit because it makes me, ME. And nobody else can look like me or BE ME. Same for you.
I can’t believe I’ll be 40 this year, I remember when I thought 25 was old, then 30 was old, & now it seems 40 is the new 20. I can tell ya I feel a whole helluva lot better as an almost 40 something than my 20 year old self.
My journey has been both pleasure & pain. I’m sure yours has been too. I understand.
I hear you, see you, support you.
I’m right beside you unpacking & packing those bags sippin on that cup of coffee or cocktail, pick your poison.
I’m not writing this post today, on 1-1-2022, to tell you what to do, or to tell you I have all the answers to whatever you want to change or troubles you, but I am writing this to tell you that you can do it. I’m writing this to tell you that I believe in you.
I used to pick 5-10 new goals each year. I realized a singular day on the 1st of the year, setting goals like I was “supposed to” never turned me magically into Superwoman. It didn’t magically give me the health I wanted, the body, the career, the money, the friends, the love I desired.
I was still the same ole weird lil creature that I am, still overwhelmed with trying to change too much all at once, still “shoulding” all over myself. Still lost in all the information & society’s expectations.
Within a month or so, I failed or fell off the wagon & had to start over.
Smaller.
With lower expectations.
Shrinking myself.
F*ck that sh*t.
I’ve told y’all before, you can’t live a BIG, full, ABUNDANT life on an empty tank.
For a few years, I gave up on resolutions entirely. Then, I discovered the book, “One Word” & it changed my perspective. Instead of a sh*t ton of goals, I set intentions to embody 1 goal, 1 word, & that worked a lot better.
That concept is using your word as a theme for your year.
My word for this year is ‘Abundance.’ My word for last year was ‘Joy.’ Other words I’ve used were peace, growth, & grace.
I challenge you to simply glance at the year ahead & choose a word you’d like to embody as a pillar & map of growth.
Quick annoucement to my baby carnivores & people wanting to try a meat-based diet, my group coaching is open & ready to welcome you with open arms. Coaching FAQ’s in link in IG bio and HERE
You can always dm me and don’t forget to sign up for our email list HERE
