Replace one habit that is no longer serving you, with one that is.

Big results happen through small incremental changes. Most of the time, the less the extreme we are with change, the longer it will stick.
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Compounding small habit changes over time is a great way to implement new, healthier habits & not feel like they’re too overwhelming or not sustainable.
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Have a soda drinking habit? Try cutting down to 3-4X a week instead of 7, then 2-3… then eventually 0!
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Wish you could get into a workout routine? Start by doing 10-20 minutes a day, then work your way up! Do something that sounds feasible & fun then increase volume, variety & intensity.
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In the habit of night time snacking? Make a plan for a healthier option during that time or go for a walk or read a book to replace that habit completely!
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Want to try tracking your food/calories/macros? Start by writing down everything you eat, then switch to an app, then try to hit specific goals a few times a week and gradually build from there. Don’t overwhelm yourself with trying to nail it 7 days a week!
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Need more sleep? Head to bed 5 minutes earlier, the next week 10, the next 15….
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If we take a step back & evaluate our habits, we can all find 1, 2 or 10 things that probably aren’t making us feel our best & live our best life! Pick one starting TODAY. Not tomorrow, not “the start of the new month”… today! Find one small way you can improve and replace that habit with a better one!
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What’s one habit you want to replace & what will you replace it with?

I used to obsess over foods that I couldn’t eat because I deemed them as “off limits”…⁣

I used to obsess over foods that I couldn’t eat because I deemed them as “off limits”…⁣

‘It’ll make me fat’ was always the underlying worry. ⁣

So I would restrict calories and obsess over my next meal. Obsess even *MORE* about those foods I couldn’t have.⁣

I thought I had to feel like I was starving in order to lose weight. ⁣

But that lead to nights of caving and I would end up eating a sandwich. A FRICKEN SANDWICH. Like come on🤦🏼‍♀️!! Since when is a damn sandwich bad?!⁣

I would then go down the rabbit hole of “oh my gosh I blew it….so I may as well eat another.” Top it off with some chips. A pop tart. A bowl of cereal…because I felt like I had already ruined my diet that day so why not cram it all in? ⁣

This disordered thinking about food lasted for years. The cycle of restricting certain foods only to gorge on them later. ⁣

I know I’m not the only one. I talk to tons of women who struggle with this because someone told them “You can’t eat that, it’ll make you fat!” ⁣

What a LIE.

The best thing I did for myself was learn more about nutrition. It started with hiring a coach, then becoming one. Through tracking macros I’ve been able to understand what my body needs to feel it’s best! I’ve learned the importance of protein, fats and CARBS (yep, carbs!). I’ve learned the balance of allowing those so called off limit foods because they taste good and they bring me joy. ⁣

And guess what happened? The cycle stopped. I wasn’t starving all the time. I felt more in control of cravings. I felt GOOD. The best I had in years and my body started to shift in positive ways I hadn’t seen. ⁣

Your nutrition shouldn’t feel like a prison sentence. It should be something that nourishes you, mind and body. If you want the pasta, have the damn pasta. ⁣

Or come work with me and I’ll teach you how☺️

A hard truth coming atcha this morning.

A hard truth coming atcha this morning.

The foundational “small” things you’re skipping because you think they hold no real value to your weight loss and health are actually a big deal and will give you big results if you stick with them. ⠀⁣
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Those other methods you keep jumping to because they sound like the magic cure to your problems are actually unnecessary in getting you the results you want (especially if you don’t have the basics down first) and most of the time, they’re unsustainable. ⠀⁣
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Focus on the basics and building a strong relationship with those things first because they actually have a big payoff. Plus, if you’re struggling with drinking enough water in your day or adding in an afternoon walk, what do you think is going to be easier about keto? Or cutting calories down to 1000 a day?⠀⁣
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What’s harder? Smaller yet effective change that’s sustainable? Or trying yet another “magic” extreme that you can’t stick to and lands you back right where you started. ⠀⁣
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Choose your hard. ⠀⁣
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How many times have you lost weight following a restrictive diet only to gain it back once you went off? ⁣

Maybe it’s time to believe in the magic of small positive habit change instead of looking for the quick fix in grand promise extremes. ⁣

What’s one thing you want to add to your days this week that make you feel really good?

Tracking Biofeedback

Paying close attention to your biofeedback can help in your weight loss journey. ⁣

What’s biofeedback? Simply put, it’s your body giving you signals on how it’s functioning. ⁣

✔️Hunger⁣
✔️Sleep quality⁣
✔️Energy levels⁣
✔️Sex drive⁣
✔️Cravings⁣
✔️Fatigue⁣
✔️Stress⁣

When you notice a negative shift over time, it could be your body saying “hey, this isn’t working optimally and a change is needed.”⁣

If you’re putting all of your focus on the scale, it could feel like a never ending cycle of emotional highs and lows every time you see the number shift. ⁣

Paying attention to your own biofeedback can give you a better understanding of what is working (when those things above feel good!) and what isn’t (when sleep and energy plummet and hunger/cravings skyrocket). ⁣

The best way to keep track of your trends is to write them down! Use a notebook, a word doc or excel to track your biofeedback from day to day. ⁣

For example: if you’re trying to lose weight but hunger is at an all time high, your workouts feel sluggish and your cravings for any and all high processed foods is a daily battle…maybe just maybe you’re eating too low of calories. OR, within those calories you’re not eating enough protein with high quality fats and carbohydrates. ⁣

The best way to be successful in your weight loss journey is to have awareness and the easiest way to do that is to track biofeedback while tracking current intake to see where to make positive changes. ⁣

A coach can be a super helpful way to tackle this beast and finally get those results you’re wanting. You can apply for 1:1 on coaching here!⁣

 

 

Body Composition Changes & Weight Loss

If you’re looking for body composition changes /weight loss, set your body up for success!
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It’s more than just the food we eat, it’s an all around lifestyle that puts our bodies in a prime position for change!
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6 🔑 areas that will give your body the 💚 light:
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1) ʜɪɢʜ ꜱʟᴇᴇᴘ Qᴜᴀʟɪᴛʏ & Qᴜᴀɴᴛɪᴛʏ:
Full rest & recover removes stress from the body, reduces inflammation & promotes healthy hormone function.
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2) ʟᴏᴡ, ᴍᴀɴᴀɢᴇᴀʙʟᴇ ꜱᴛʀᴇꜱꜱ ʟᴇᴠᴇʟꜱ:
If we live in a state of high stress, our bodies will go into protection mode, will hold onto inflammation, have difficulty recovering & will likely resist change. Seek out ways that will help you de-stress!
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3) ʟɪᴍɪᴛ ᴀʟᴄᴏʜᴏʟ ᴄᴏɴꜱᴜᴍᴘᴛɪᴏɴ:
Alcohol adds stress, disrupts sleep, is a toxin & slows the process of our body metabolizing our food.
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4) ᴄᴏɴꜱɪꜱᴛᴇɴᴛ & ʙᴀʟᴀɴᴄᴇᴅ ᴅɪᴇᴛ:
Steady caloric intake & proper balance of that intake allows our body to have steady energy, recovery & ultimately tells it it’s safe to make a change. It also allows us to read what it’s telling us. If we’re inconsistent it’s hard to read what it likes or doesn’t like!
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5) ᴍᴏꜱᴛʟʏ ᴡʜᴏʟᴇ, ᴜɴᴘʀᴏᴄᴇꜱꜱᴇᴅ ꜰᴏᴏᴅꜱ:
We weren’t meant to eat foods made in a lab or packed with sugar! Eating foods from the earth, land & sea will give us the nutrients we need & will eliminate a slough of problems that are unnecessary caused by processed foods! Of course, a little bit in moderation isn’t the end of the world, but think MAJORITY of the time, REAL food!
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6) ᴅᴀɪʟʏ ᴍᴏᴠᴇᴍᴇɴᴛ:
We can have the perfect diet, but if we’re sitting at a desk all day or not doing anything to move our bodies & challenging ourselves, change won’t happen. Move daily. Challenge yourself. Play. Get sweaty!!
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Rate yourself 1-5 (5 being ideal) in each category. Where can you improve?

Get Clear!

✨GET CLEAR✨
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If you want to make real change, get clarity & build a rock solid foundation so you have no choice but to succeed.
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1) Get Clear On Your Goals.
Knowing exactly what you want is the first step. Write it down. Repeat it daily. Don’t let it out of your sight.
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2) Get Clear on Your Triggers.
Awareness is key. Call yourself out on what consistently trips you up. This isn’t a mystery, our triggers are a pattern & they’re super easy to spot. Highlight them then create a plan of attack on them.
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3) Get Clear on Your Habits.
What are your daily habits from the time you get up to when you lay your head down at night. Do they align with your goals? What habits can you add in that serve you? Which can you eliminate?
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4) Get Clear on your Values.
What’s important to you? Why do you even want this? What won’t you give up to get there?
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Getting Clear will make you more confident in your own journey. It’s easy to want to skip this step & just “go for it” but if we get foggy in any of these 4 areas, it can be easy to get thrown off track.
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If this feels overwhelming for you to do on your own (you’re not alone), we’d love to help you GET CLEAR!

Focus on what makes you feel amazing, and the rest will fall into place.

It’s so easy to get wrapped up with wanting to look a certain way and it’s not wrong to have a physique goal but all of that should start with putting feeling great from the inside out first.
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If we focus on the habits & actions it takes to feel energetic, well rested, healthy, vibrant, strong, happy… then the rest will fall into place!
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The next time you find yourself wishing to look a certain way, refocus your thoughts on what actions you can take today to take you one step closer to feeling awesome in YOUR skin!
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We put a heavy emphasis on habit change & helping all of our clients establish what makes them feel amazing. 💫

The Flexfuel Minicourse

When we have a clear understanding of our body’s specific nutritional needs, we are way more likely to be successful in making changes.

Not based off a fad diet.

Not based off any extremes.

You don’t have to cut out entire food groups or food that brings you joy.

This mini-course takes out the complexity and confusion by giving you an easy to understand science-driven education.

Not only does it break down the science, it teaches you how to apply it to your lifestyle!

No more starting a new diet and feeling like you’re failing.

No more spending hundreds of dollars on supplements or strict meal plans.

Real science. Real application.

A two-module mini-course that teaches you the foundational principles of the FlexFuel Method so that you can fall in love again with eating well, respecting your body, and finding food freedom!

Head to the Flexfuel Minicourse link on our site for this one-time purchase!

Stop over thinking it.⁣

Stop over thinking it.⁣

Stop talking yourself out of it. ⁣

Yo⁣u deserve to feel really good and to love what you see in the mirror. ⁣

It’s not out of reach and you can get there but it takes that first step forward. ⁣

✔️Accountability.⁣
✔️Knowledge.⁣
✔️Sustainable habits you can actually stick with. ⁣
✔️Patience.⁣
✔️Consistency.⁣

Creating routine and a lil bit of structure is a key component to being successful. Motivation is great when you first start but having a solid routine and habits that you can continue for the long term will carry you through when motivation is lacking (we’ve all been there!) ⁣

Our coaching program offers our clients help with all of those things. We work on creating habits, we strategize solutions to things that tend to hold you back, we encourage you and we’re compassionate. We teach you the ‘why’ because you’re way more likely to follow through if you truly understand it, not just because you’re told to do it. ⁣

We have plan options for those of you who just need a kick start and those who need a little more one on one attention to get started! ⁣

✨Today is your day and it’s a great day to start. Shoot us a message directly or head to the Apply for 1:1 Coaching link on our site✨

5 Reasons Your Progress is Stalling

It’s inevitable in a dieting phase to reach a point where our body says, “enough is enough!” A plateau is actually a good thing in a sense, because it shows our body is working and doing it’s job! We were not meant to diet, rewind back to caveman days, they were always trying to find enough food and now we have the opposite problem. Food is available to us everywhere we turn and even worse? Most of it is poor quality and modified to be highly palatable and addictive.

When we go into a dieting phase, we’re purposefully putting ourselves in a calorie deficit, meaning we’re eating less energy than we’re expending on a daily basis. Doing this will produce weight/fat loss but because it’s our body’s job to survive, if it reaches a point where it it does, in fact, fear that it’s starving, it will stall the process of fat loss as much as possible to protect itself.

So you still want to make progress and your body is giving you the middle finger? Here’s some reasons why and ways we can combat them!

  1. You’ve been in a calorie deficit for too long. First, to know if you’re in a deficit you need to know what your maintenance calories are. If you aren’t sure, check out our Flex Fuel Mini-Course, we teach you EXACTLY how to find this and all the steps following to reach your goals! Once you know what your maintenance is, then you can determine if you’re truly eating in a deficit and how big of a deficit. Following a time frame for a dieting phase is most successful because it gives structure and an end goal so you don’t feel like you’re in a never ending state of dieting. A dieting phase can last anywhere from 6-18+ weeks, depending on how aggressive you are with your deficit. If you’re progressing through this phase and continue to cut calories and see no change in your body composition, weight or measurements, then this is probably a sign it’s time to take a diet break. A diet break is a period of time back at maintenance (we recommend a minimum of at least 2 weeks) to allow your body a break, remember we have to let it know that it’s not starving!!
  2. You have poor sleep. This one seems so simple and a lot of people don’t like to admit that this one thing, could absolutely change the course of their progress but it’s a huge reason why many people can’t achieve weight loss or body composition change. First, in order to lose fat, like we discussed above you must be in a deficit and a deficit naturally puts us in a state of under recovery and adds a level of stress to the body. Our body needs substantial, quality sleep in order to rest, digest, recover and regenerate. If we aren’t getting high quality, substantial sleep, we’re immediately adding more stress and inflammation and taking away from that crucial time our body needs in order to be in an optimal state to lose fat and/or put on muscle!
  3. You have high stress. For whatever reason, it has become almost praised to be that person that can do 1000 things in one day, run off 3 hours of sleep and do that 7 days a week. Our lives are truly busier than ever and then on top of that, we have these little things called cell phones that are attached to us 24/7. This might be unpopular opinion, but it’s pretty uncool to do 1000 things in a day and run yourself ragged. You shouldn’t feel like you’re being pulled 100 different directions everyday and you should have down time every single day so that you can recoup and re-energize yourself for the next day. The crazier thing is, that most people don’t even realize how high their stress is because they’ve adapted to living in that high stress state and it’s now just a way of life! If you constantly feel like you can’t fit it all in and you don’t have time to wind up and wind down from you day AND your progress is stalling or non-existent, it’s highly likely stress is the problem. If we look at our days, there’s almost always something that isn’t necessary and we can make room for time to de-stress. Taking a block of time in the morning and night to wind up and down, journaling, drawing boundaries around screen time (especially first thing in the morning & before bed), time blocking and scheduling your days, doing something for pure enjoyment, etc. are all great ways to de-stress.
  4. You’re not being honest with  yourself. This one can be a toughie, but it’s real talk. Asking yourself, Am I making excuses? If so what are they are how can I adjust to eliminate these excuses? Maybe that means grabbing an accountability partner so you aren’t  just relying on yourself. We are HUGE believers in accountability no matter where you are in your process because it forces us to be accountable and honest when we do have challenges, when motivation is low, when we need encouragement or to just process our thoughts and emotions. It can be easy to sneak some extra bites here and there or maybe even eat less than we should be trying to expedite the process (which can also cause plateaus!) or having that extra drink or two during the week that we try to pretend didn’t happen. We’re all human and we all have those moments, but making sure those moments don’t turn into something that’s truly holding us back, is why getting honest with ourselves is key!
  5. You’re not eating right for your body and activity level. If we aren’t giving our body what it needs and monitoring what it’s telling us, this could be throwing off progress. Yes, eating to lose fat means eating in a deficit but there is still that happy place of getting the right foods in the right amounts to make sure we are making our body as happy as possible to let it know, it’s safe and can go right along with losing the weight/fat!

It’s ALWAYS a safe bet, if progress is stalling, to revert back to maintenance calories. Take some time there and allow your body to take a breather from living in a deficit! If you’re unsure about what that looks like for you we are always happy to help! We have several different options for you guys to choose from to work with us and learn what the right intake is for you! Head to the links below to check them out!

1:1 Individualized Coaching

One-Time Macronutrient Setup

Flex Fuel Mini-Course

xoxo

Katy