5 Mindset Hacks: Transform The Way You Think to Reach Your Goals

I have yet to meet one person, that wouldn’t benefit from mindset work. We are ALL a work in progress in this area and there’s no shame in that game! I believe that the second we stop working on our mind, is the second we stop growing & evolving & living to our fullest/best versions of ourselves.

“I messed up on my nutrition, i’m incapable of succeeding”

“I’m too busy to stick with a nutrition plan”

“Having low energy everyday is a way of life for me”

“Of course this would happen to me..!”

“Isn’t she lucky….must be nice….”

“I’m fat, I’m ugly, I wish I had smaller, bigger, tighter… (fill in the blank)

“I could never lose that much weight, lift that much weight or run that far…”

The list goes on…. those thoughts that we may or may not say out loud. Day in and day out, the thoughts we think and the words we speak, hold massive weight on our mindset.

Our mindset holds massive power over the actions that we take. 

If we consistently think or say something, it will sure as heck become reality. The great thing is that we can use this to our advantage as well!

Negative thoughts will keep us in a dark, negative hole. Constantly telling ourselves that we can’t do or have something reiterates that in our brain and will absolutely remain or become true. Not to mention, if we are vocalizing something negative around other people, we are then spewing all of our negative vibes on them- how uncool is that?!

Now let me make it clear, we ALL have negative thoughts! But it’s what we do with them that makes a difference!

I’m not trying to say, “just think all positive thoughts and all your worries will go away!” However, we have seen the power of constructively shifting mindset on the outcome you want, work in some pretty amazing ways! In our own lives, in our clients lives, in lives of friends and family.

Focusing your mindset on the outcome you desire and the actions it takes to get there is a key tool to obtaining that outcome. 

So how do you even start to work on mindset? Here are 5 Tips to kick off a mindset that will take you TO what you want in life, not AWAY!

1. Start every morning with Gratitude. We can get so wrapped up in what we have to do, what we don’t want to do, what’s going wrong, how far we have to go…. Starting each day with 3-5 things that we have to be grateful for, immediately sets our mind in a more positive place for the day.

2. Get laser focused on what you want. Seriously, get obsessed with it. What outcome do you want? Work backwards from there and write down what daily habits it’s going to take to get there. Now get excited about, really excited about it. Envision what it will look and feel like once you get to that end goal. If we focus on what it takes to get there and how awesome it would be achieve it, it can help us stay on the right track mentally. Wake up each day and remember what it is you want, write it down and put it where you can see it!

 3.  Know Your exit plan out of thoughts and words that don’t serve you. This is where it can be super helpful to have a positive mantra that you keep in your back pocket. DO NOT and I repeat DO NOT let yourself spiral into the negative thoughts black hole. It’s one thing to have an off day but it’s another to let yourself spin out of control into thoughts that are doing nothing for you! When you feel your mindset shifting to a place that doesn’t serve you, try repeating something out loud or to yourself like, “I am capable, I am powerful, I am able, I am confident, I am badass….etc!” Whatever it is that gets you going, repeat it until you feel your frame of mind shifting. Write little notes and hang them around your office, car, bathroom mirror etc. to constantly put your mind in a constructive place!

4. Surround yourself with like-minded people. Have you ever been really excited about something and then someone just rains on your parade with their negativity? It’s the worst! There will always be negative people out there who feel the need to vomit their negative vibes on us, but we can do our best to steer clear of those people. If you find yourself hanging out with friends or family who are constantly poo-poo-ing, do everything possible to minimize the time you spend around them and even more importantly, seek out people who are positive, who build you up and enhance the good vibes in your life! Even if it’s hiring a coach or joining some sort of gym or club, find the people who will lift you up!

5. Fake it ’til ya make it! Practice, practice, practice. Just like getting good at a job, a sport or a new sweet party trick, practice makes perfect. Say you want to lose 20 pounds, start to see yourself as that 20 pound lighter version of you. What does she look like? What does she do daily? How does she feel? How does she think? Even if it feels super phony baloney at first, start doing and thinking like that girl and pretty soon you will be that girl! Power through that sticky phase where you might still have some doubt and grab an accountability buddy to make sure you don’t stray!

The way we look at life truly does determine how we live it. Make it a daily practice and that life you want and those goals you want to achieve will have no choice but to come true!

xo,

Katy

The Nitty Gritty on Weighing, Measuring & Tracking Your Food

When Mallory & I first heard of Flexible Dieting, we thought to ourselves,

“That’s WAY too much work!,” and “there’s no way we’re going to weigh, measure & track EVERYTHING we eat!!”

But as time went on and we still weren’t getting the results we wanted, we revisited the idea of macronutrient tracking. Prior to this we had tried everything under the sun…. super restricted eating, Paleo, Whole30, high carb, low carb.. you name it, and still the outcome was the same. We were left hungry, with unsatisfactory results or results we couldn’t maintain.

Once we decided to take the plunge and go for it, we quickly realized, the time & effort it took to weigh, measure & track WAS NOT THAT BIG OF A DEAL!! Who knew?!?!

Sure, just like anything, it is a little more time consuming as you’re new to the process & learning, but it soon becomes second nature & just a part of your routine.

Why Should I Weigh, Measure & Track?!

We live in a time where portions are growing by the day. Almost every restaurant out there has giant portions & more calorie-heavy dishes than ever before. Even our plates are bigger than they used to be! The food industry is purposefully making our food more palatable & adding ingredients to make us crave & want more.

You can find most foods high in sugar, carbs and fats, making calories higher and the balance of those calories off. As human beings we NEED high quality proteins, veggies, fruits and healthy fats. We need foods that haven’t been tainted & we certain amount of calories to survive.

Sure, we can get calories in any darn way we please, but that’s not going to help us live OPTIMALLY. Who wants to just survive?!!!

That’s right, we want to THRIVE and we’re pretty sure you do too!

We are all unique, and that’s awesome! We all have different lifestyles, stressors, activity levels,  hormone profiles, sleep patterns and we all have different goals. This means that we all have different requirements when it comes to the amount of food we consume and we all respond differently to the balance of protein, carbs and fats.

Unfortunately, as humans, our internal “guesstimators” or “eyeballing” is usually pretty unreliable. Have you ever tried to eyeball a tablespoon of peanut butter? Usually our guess of one tablespoon actually equals two! Then, think about doing this all day long, the overall margin of error gets bigger and bigger!

If you have the goal of weight loss, body composition change, performance/muscle gain or even just feeling awesome, it’s likely that tracking your food and being more precise with the portions and amounts your consuming would be beneficial.

—–> Tracking creates AWARENESS! How do we know where to go if we don’t know where we’re starting? Most of our clients (and ourselves!) use an app like My Fitness Pal or Chronometer in order to track the food we’re eating daily. You could even use good ‘ol fashioned pen and paper if that suits your fancy to start, but the apps are super helpful for immediately calculating the nutritional content of your food. Track your food for a week and see where it lands you! It’s usually a pretty eye-opening experience, seeing how many calories you’re consuming and within that, how many protein, carbs and fats you’re consuming.

—–> Weighing & Measuring creates ACCURACY! Back to the PB analogy, if we just eyeball our food, we will most likely end our day with upwards of 2-300++ calorie error in our day, that’s a lot of cals!! We recommend using a digital food scale to weigh and measure, this is the quickest, easiest & most accurate way to find the exact portions of your food! It’s always best to weigh food in it’s most raw form, for the most accurate reading! Using measuring cups and spoons is a step in the right direction, but still leaves some room for error, however this can be a great first step if you’re super new to the process.

—–> Weighing, Measuring & Tracking creates a CLEAR PICTURE & GAME PLAN! Because tracking, weighing & measuring gives you the exact data of what you’re consuming, from there you can easily assess how you feel with that exact intake and make adjustments needed to move in the right direction. For example, if you find you are super low in protein, you can track daily, working to increase that number and bring it to a healthy range. Or, if you find you have some days where you are really low in calories and other days you are high, you can track to make sure each day is more even keeled and balanced!

—–>Weighing, Measuring & Tracking can fit ANY style of eating!! The great thing about weighing & measuring is whatever style of eating your prefer or feel good with (Whole30, Mediterranean, Paleo, etc!!), you can still do that, all weighing, measuring and tracking does is makes sure that you are finding balance within that! A huge problem we see in a lot of diets isn’t necessarily always the diet itself but it’s the balance and portion control of calories day to day. The other great thing about Flexible dieting is you can fit those treats in occasionally like a cookie, a beer or spaghetti with the family, you just factor it into your allotted calories and macronutrients for the day and build your day around it!

If you’re frustrated with the results you’re not getting, it could be time to try out weighing, measuring and tracking! Start by getting an app that will help you easily track and create awareness and then assess what your daily calories look like! If you’re unsure where your daily calories should be, you could use an online macronutrient/calorie calculator to find a general start. Precision Nutrition provides a fairly reliable one!

If you have further questions on where you should start, book a FREE consult call with us, via our website!!

xo,

Katy

 

 

Flex Fuel’s Ultimate Guide to Alcohol

Alcohol. Some of you may not care for it, have sworn it off or just try to stay away from it.  Others of you might have a glass of wine every night or maybe you stick to “social drinking.” Wherever you fall on the spectrum, it’s beneficial to understand how alcohol affects our bodies when we drink it, how much it impacts our goals and if we are going to drink it, what’s the best choice?

Let’s dig into the science first.

All of the food we consume are made up of 3 macronutrients: protein, carbs and fats. So where does alcohol fall? Enter category 4: alcohol. Protein and carbs contain 4 calories to a gram, fats contain 9 calories to a gram and alcohol contains 7 calories to a gram. The difference between alcohol and the other 3? Alcohol holds no nutrients to ADD to our health and body, but it still has calories!

When alcohol enters our system, our body views it as toxin. It’s our body’s job to rid of toxins, so when we drink, red flags begin to go off internally and our metabolism is immediately triggered. It’s job is to get alcohol moving along and out of our system as quickly as possible! Since it’s going to work on the alcohol, it stops the work of metabolizing the food we eat for a period of time. This is one reason it can be easy to see weight/fat gain if consuming alcohol becomes a regular occurrence.

We don’t tell you this to say never drink again or that you won’t ever lose weight or see progress if you do. However, it is important to understand how it impacts our health and can help us to make more educated choices! Depending where you’re at in your journey and your goals, it can help shed some light on how much or how often you should drink. Our goal at Flex Fuel is to always help you work towards that happy balance between  reaching your goals and living your life!

If your goal is:

–>High Athletic Performance

–>Fat Loss

–>Extreme Body Composition Change (think 6 pack abs/ low body fat)

It will be most beneficial in these scenarios to eliminate or minimize alcohol as much as possible. Especially since all of these either require being in a calorie deficit &/or nourishing your body with substantial nutrients to perform and recover. Replacing calories with alcohol takes away from the nutrients your body needs and adding alcohol on top of your daily calories can create weight gain and poor performance. Filling your allotted calories with whole, nutritious foods will always produce the quickest, best results!

If your goal is:

–>Maintenance

–>Overall wellness/balance

–>Small body composition change

Consuming alcohol may not affect your goals quite as much and may actually be more beneficial to learn how to incorporate it into your life. Again, there is no real nutritional benefit to consuming it, however, there is benefit to learning how to integrate it into your life when you want to enjoy a drink or two and not feel like you are restricted!

Beware of Labels on Alcohol!!

Like we mentioned above, there are 7 calories to a gram of alcohol and because our body stops metabolizing our food in order to focus on alcohol, we need to account for it as if it were food. When looking at a lot of alcohol labels, you will catch them saying things like “only 2 carbs or only 100 calories!” Sadly, this is fake news. We need to calculate differently to be sure to account for it’s full calorie load. This is a cheat sheet we made to show you how we account for it (save these & keep them handy):

Along with a few cheat sheet charts for common drinks!

So You’re Wondering, What SHOULD I Drink?!

There are absolutely ways to make better, “healthier” choices when drinking. A few easy rules to live by when choosing your drink:

–>Stay away from sugar! Sugar adds so many extra calories on top of alcohol, not to mention gives a big insulin spike & is one of the main causes for the dreaded hangover.

–>Keep it light! Light beer, seltzers, light liquors are all going to be much more calorie friendly than heavy, dark beers & liquors or cocktails loaded with juices, mixers, sugar, etc!

–> Keep it Fresh! Reach for mixers like flavored water, diet tonic (the real deal has sugar), soda water, diet soda, light ginger beer. Use real fruit juice like muddled lemons, limes, grapefruit, orange and add it to your mixer or just do a splash of your juice of choice with soda water to lighten it up instead of using all juice! If you really crave sweet in your drink, you can use artificial sweeteners like Crystal Light, Splenda, etc. We don’t encourage these types of sweeteners on the daily, but in the special occasion of a cocktail, it’s a good alternative!

A Few Flex Fuel Cocktails: (save for later!)

At the end of the day it’s important to evaluate your goals and what is realistic for you. For some, completely cutting alcohol out may be the answer and for others, drawing rules around a number of drinks a week is their answer. Having accountability around whatever your goal is, is key to sticking with it!

CHEERS!

Fresh & Easy Greek Gyros

If you’re looking for a recipe that can literally be eaten for breakfast, lunch, dinner and is ready in the drop of a hat, this is for you! I made the protein for this recipe in my instant pot, but you could easily use a crockpot as well! You can change up your protein and veggies to tailor it to your liking!

 

INGREDIENTS:

For the Steak (in the Instant pot):

  • 1 lb Steak (I used chuck steak, but use any cut you’d like! Flank is also a great option)
  • 1 Cup Bone Broth
  • 1 Medium Onion, sliced
  • 2 Cloves Garlic, Minced
  • 1T Oregano
  • Juice of 1 Lemon
  • Salt & Pepper to taste

For the Tzatziki Sauce:

  • 2 Cups Lowfat Greek Yogurt (I prefer 2% over nonfat for better flavor)
  • 1 Medium Cucumber, diced
  • 2T Dill
  • Juice of 1/2 Lemon
  • Salt & Pepper to taste
  • 3 Garlic Cloves, minced

For the Pita Bread:

  • I love Josephs Pita Bread, it’s low calorie and has great taste and texture! Otherwise, any brand will do, or you can sub in a wrap or tortilla! I didn’t have Joseph’s on hand, so I used Seattle’s Brand which is a little higher carb!

For the Toppings (you can get creative here!)

  • Red Onion, thinly sliced
  • Tomato, thinly sliced
  • Cucumber, thinly sliced
  • Feta Cheese
  • Olives
  • Lettuce

DIRECTIONS:

For the Steak:

  • Cover your steaks in all the dry seasonings
  • Pour your broth and lay onions in the bottom of your instant pot of crockpot, then lay steaks on top
  • Squeeze lemon over top
  • Set your instant pot to high pressure for 3 minutes if you like a little pink, or 4 if you like no pink. If using a crockpot, cook on low for 4-6 hours.
  • Once cooked, take your meat out, slice it into thin slices and then place back into the broth and let simmer about 10 minutes.

For the Sauce:

  • In a food processor, combine all ingredients until well blended! Easy!

The macros for this recipe depend on the type of steak or protein you use, the brand of pita and the toppings you use! I recommend inputting your ingredients in to create a recipe in MFP for your sauce, then log your pita and log your toppings to get your macros for your recipe!

For mine, for one gyro I used as follows:

  • 1 Seattle’s Pita
  • 4 oz Steak
  • 2T Tzatziki Sauce
  • 50g Tomato
  • 10g Onion
  • 15g Feta
  • Lettuce

MACROS: 37P 20F 46C

*Reminder, the carbs and fats can easily be lower by using a leaner meat and a lower carb pita!

Think Your Way to Your Goals!

The thoughts we have on a daily basis can be highly underestimated.
To our brains, thinking = reality.
Our brain uses the same brain centers to imagine things as it does to actually experience & execute them.
For example, you would use the same part of your brain to think about food as you would to actually eat it!
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To our brains:
What we think = reality
What we observe/think about ourselves = reality
What we think, observe & imagine affects our behaviors.
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Ever think about working out & your heart rate goes up or even get a little sweaty?
Ever think about a good and start salivating at the mouth?
Thoughts become action, even if slight, it starts setting reality into motion.
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Our minds are POWERFUL.
Start thinking in the direction you desire for your reality & it will spark a ton.
If you think:
you can never lose weight, you always give into temptation, clean eating is too hard, working out just isn’t your thing… it will most certainly become true.
If you think:
You are capable, strong, have self discipline, self control & focused… you eventually will prove to yourself you ARE those things!
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Ask yourself:
What thoughts am I having daily?
Are they helping or hindering me?
When I think these thoughts, how does my body feel?
If my thoughts aren’t serving me, how can I shift my thinking towards what I really desire?
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Put on your thinking caps!

Non-Dairy Scalloped Potatoes

These are such a great twist on classic scalloped potatoes! Not only are they macro-friendly but they are made with clean ingredients and dairy-free!

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Ingredients:

  • 600g Russet Potatoes
  • 1 Cup Canned Coconut Cream (I used Safeway Organics brand)
  • 2T Lemon Juice
  • 1/4 cup water
  • 1T Dill (fresh or dried)
  • 2T Nutritional Yeast (not mandatory, but adds a cheesy taste!)
  • 1tsp Salt
  • 1T All Purpose Flour
  • 100g Yellow Onion, diced

Directions:

  • Preheat oven to 350 degrees
  • Slice potatoes about 1/4 inch thick
  • Spray 9×6 baking dish with non-stick spray, then arrange half of the potatoes on the bottom
  • Over medium heat in a pan, cook your onion until tender.
  • Add Coconut cream , water, flour & whisk
  • Add the remaining ingredients & continue to whisk until it thickens. Turn off heat
  • Pour half of the sauce over the first layer of potatoes
  • Layer the rest of the potatoes, then the remaining sauce
  • Bake for 50-60 minutes

I weighed this recipe out in total ounces, which came out to 35 ounces. Weight your total batch and divide by that number to get exact macros for your batch!

Macros per ounce: 3.9C 1.5F 0.7P

Southwest Spaghetti Squash Casserole

Spaghetti Squash casseroles are one of our favorite dishes! You can make them so many different ways, feed your whole family or eat off of it for several days! Plus, they are super calorie and macro-friendly!

If you love Mexican dishes, this casserole will be right up your ally! Super easy to make and crazy satisfying! We upped the protein in this recipe for a protein-packed dish per serving!

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INGREDIENTS:

  • 1.5 lbs Organic Chicken Thighs
  • 1.2 lb Organic Chicken Breast
  • 600g Spaghetti Squash
  • 200g Orange Bell Pepper
  • 200g Red Bell Pepper
  • 4 oz Mushrooms
  • 100g White Onion
  • 1.5 Cup Reduced Fat Mexican Cheese
  • 1 4.5oz can Green Chiles
  • 1 18oz can Organic Black Beans
  • 1 18 oz can Diced Tomatoes
  • 2 Egg Whites
  • 1 10 oz can Green Enchilada Sauce
  • 1T Chili Powder
  • 1T Cumin
  • Salt to taste

DIRECTIONS:

  • Cook chicken in crockpot on high for 3-4 hours until cooked through. I cooked it in Trader Joes Taco Sauce! Shred with two forks.
  • Preheat Oven to 375. Cut Spaghetti Squash in half, scoop seeds out, lay face down on a baking pan and bake for 45-60 minutes, until tender and you can shred squash out with a fork.
  • Dice peppers, onions, mushrooms.
  • Mix all your ingredients together, pour in a greased baking dish and bake covered for 45 minutes @350, then another 15 minutes uncovered.

I divided this into 6 servings:

Macros per serving: 11F 35C 40P

Top with avocado, salsa or sour cream!

5 Ways to Make Your Morning Cup of Joe A Little Healthier!

Growing up in Washington State, I have grown up in the land of coffee. There is a coffee stand on virtually every corner and Starbucks even originated in Seattle, if that tells you anything at all! Washingtonians love their cup of Joe and I have to admit, it’s probably a pleasure in life i’ll never give up!

I started my coffee drinking habit because I worked in a coffee shop all though school and it was at my disposal. Of course, back then it was more like sugar and milk with some espresso shots thrown in. I have never been the black coffee kinda gal, and if you are a straight black coffee drinker I commend you, ya’ll are hardcore! Once I started becoming more aware of nutrition of how much sugar and calories were in some of those drinks, my mind was blown at how many calories people were taking down in a single drink!

Then started my journey to find ways to still love my morning coffee and make it taste delicious without being loaded with sugar and calories! Liquid calories are somewhat of a tragedy at times if you are watching your intake. They usually taste good, but don’t fill you up or keep you full for too long (unless we are talking a seriously loaded smoothie!). Plus, taking the time to actually chew our food helps signal our body that we are full and satisfied.

So why not be able to enjoy our coffee without all the added calories? Best of both worlds? Yes please!

Here are a few ways I love to spice up my morning (or afternoon!) cup of coffee while keeping it healthier and macro-friendly:

  1. Start with a black base. If you are ordering it out, instead of ordering as a latte’ (milk base) order it black or as an americano and build from there. This will save you a lot of calories since it’s a water base and not milk! If you are making it as home, same rules apply, just start with your espresso and water or black drip coffee.
  2. Add Your Milk or Milk Alternative. Asking for a specific amount of milk will control the calories. For example, instead of having them freehand pour your milk of choice in, ask for 1,2,3 oz, etc. or ask to pour it in yourself! I think it’s a common misconception that going straight for non-fat milk is the way to go, but often using whole milk, half and half or another milk like oat, almond or soy can take less milk and not many more calories to satisfy just as much! There are so many great milk alternatives out there now that if you don’t do well with dairy but like a creamy coffee, the options are pretty endless!
  3. Ask for it Steamed and Foamy! If  you add a smaller amount of milk, but ask for it steamed, it will still give a frothy, latte’- like base to your black coffee!
  4. Add Spice! Ask for cinnamon, pumpkin spice, nutmeg or vanilla powders to be steamed or mixed in, this is a great calorie-free way to add some excitement to your cup!
  5. Sweeten it up! While we don’t think artificial sweeteners should be a staple in your diet, a small amount in your coffee can add a little sweetness while not adding a bunch of carbs to your drink. Asking for sugar free syrup or using monk fruit drops, sweet drops, or stevia are all ways to sweeten it up a bit! If you don’t mind using some carbs up, some local honey will add just enough sweetness and still doesn’t break the macro bank! If you want the real deal you can always get your flavor of choice but ask for it half sweet, given most flavorings are pure sugar, usually half the amount is still plenty!

These are just a few ways to save on calories and still have a delicious cup of coffee! If you want to find new creative ways to order your coffee, we love following @macrobarista on Instagram for all kinds of fun ideas- macros included!

As Fall approaches, there’s nothing quite like a cozy cup of coffee! Shoot us a comment as let us know what your favorite way to drink your coffee is!

Cheers!

Katy

Nothing Tastes As Good As Skinny (Scratch that- Healthy) Feels!

We’ve all heard the saying, “nothing tastes as good as skinny feels!” But what constitutes skinny?

Does skinny really feel that good?

Will being skinny be enough of a motivator to maintain that physique and discipline it takes?

Does skinny=healthy?

I would argue, that nothing tastes as good as healthy feels!

Skinny can come from starving ourselves, it can come from sickness, it can come from healthy habits and discipline, but it can also come from unhealthy habits too.

If we are motivated solely by physical attributes, it’s a means to being disappointed and burned out.

I used to be that girl, that constantly chased a certain look. I would kill myself in the gym and eat like a bird to try and be skinny and even when I was that, it wasn’t enough. I never saw myself as skinny enough and was never quite satisfied.

We need to chase something bigger, it’s human nature to appreciate something more and protect it more if we work hard for it and if it gives us a deep sense of accomplishment and satisfaction.

It’s easy to eat fast food. It’s easy to skip the gym. It’s easy to sleep in. It’s easy to be too busy to prioritize ourselves. It’s easy to make excuses. It may even be easy to be “skinny” but none these things make you feel amazing from the inside out. None of them give you long term satisfaction. None of them give you the results you are really looking for.

Instead, what if we focused why we even want to look a certain way?

When you look that way, how do you think you would feel?

What would your life look like?

What would your daily habits be?

What would you have to say no to?

What would you have to say yes to?

What would you have to sacrifice?

What would you gain?

Personally, I started to find a love for pushing my body physically, it started with running and doing races and turned into Crossfit. It became a challenge for my mind and body daily to push myself and become a little better. Finding something that I enjoyed that made me healthier and stronger, naturally made me want to eat well. Once I started to shift my focus from what I looked like aesthetically to what my body could DO, my life changed.

I often get asked how I resist the temptation to eat “bad” foods. First off, there is no cheat foods or bad foods, food is food (that’s a song for another time)! But are some foods better for our health than others? Absolutely! We all know those foods that make us feel like crap and although I love pizza and cookies once in a while, I rarely have the desire to reach for those foods over the nutritious ones I know will make me feel good.

Just like anything else, eating well is a learned habit. All of those junk foods out there are made specifically to get us addicted! So we must make the conscious effort over and over and over again, to choose to eat well! The knee-jerk reaction to choose the good foods doesn’t happen overnight, but if you continuously make the effort, eventually it will just become habit.

More than anything you will become addicted to the feeling of feeling amazing. Then, the physique you want will just become a bi-product of the healthy habits you’ve created.

I know what I feel like when I eat well and exercise and i’ve engrained it so deep in my habits that now I know if I go too long without moving my body or if I eat too many crappy meals, I will feel like crap! Of course, I still have times where I indulge and I skip days of working out, but I always come back to my home base because I know that’s where I live my best, healthiest life.

Feeling healthy and engraining those habits doesn’t happen at the drop of the hat, it takes time, hard work and dedication! So here are a few ways you can start chasing the feeling and your ‘why’ behind true health:

  • Start small! Switch out one habit you know is holding you back, for one that is going to make you feel amazing!
  • Write down your ‘why.’ Put it somewhere you can see it everyday. Maybe this is to live a long life with your kids, to travel, to be able to hike or do something you love!
  • Identify current daily habits that are holding you back. Write down an action you can take to combat those habits
  • Get an accountability partner! Someone that has your best interest in mind, that wants you to succeed and will hold you accountable to your goals.
  • Don’t be so hard on yourself! Remember, we are playing the long game here. Slips ups will happen, the journey won’t be perfect, but if you keep going, you will look back and be so proud of the changes you have made!
  • Have fun! Living a healthy lifestyle shouldn’t be torture. Healthy foods are delicious and moving our bodies can be fun! Find new recipes, hire a coach to help you, find forms of fitness that you enjoy!

I want each and every one of you to feel how good it FEELS to be healthy. No more beating ourselves up because we aren’t skinny enough or don’t look a certain way. It’s time to experience true health from the inside out!

XOXO,

Katy

 

 

Don’t Overcomplicate Your Nutrition: Habits You Can Start NOW

If you’re anything like us, you’ve probably been in a place where you’re searching for the next magic potion or breakthrough diet that will give you the results you’re searching for. Sure, there are different methods that may work better for people, but at the end of the day, the society we live in almost always over complicates nutrition.
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It really, truly is not that complicated to live a healthy life, make smart choices (with our food, that is!😉) and use every day as anopportunity to make small, repeated efforts that add up to results and feeling damn good!
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Here are ways that you can start creating healthy habits in your nutrition daily, all it takes is action and the conscious choice to put these habits into place in your life!
✔️Hydrate! ( see our latest post on this!)
✔️Minimize processed foods
✔️Minimize Sugar Intake
✔️Eat a veggie at every meal
✔️Eat a protein, carb and fat source at every meal
✔️Drink alcohol in moderation
✔️Plan ahead!
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If you start implementing these tips daily, we bet you will notice big improvements in your health!
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Which one of these do you feel you need the most work on?
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