carb cycling

WEEK 22 WEIGH IN: Tightening the Strategy to Make it to the Finish Line

It has been on my radar that my efforts weren’t producing results. I have found myself, in the last handful of weeks, having a few too many binge sessions. As I discussed in last week’s post, I was feeling really weighed down by the lack of progress I was making. Even though I’ve been following a lot of the rules, I was way too laxed, giving into impulses to eat foods contrary to my strategy.

That wasn’t working!

I’ve taken the week to contemplate how to push forward. I’m so close, and I’m super tired of dragging this process out. I know that it’s time to tighten my strategy in order to sprint over the finish line!

Since Monday, I’ve changed my eating approach to go into carb cycling. I’m going to spend the next 8 weeks (including this one) with 2-4 days where I consume a ketogenic macronutrient range of 65% fats, 25% protein, and 10% carbohydrates. I’ll alternate those days with one carb up day where my macronutrient approach will be 40% carbohydrates, 35% protein, and 25% fats. I know that this approach will allow me to be aggressive in getting to the body that I want to maintain.

I’m committed. I’m ready to re-embrace my love for all the fats. I’m ready to keep my eye on the prize when all the carbs in the world are calling out to me. I’ve come this far. I know what has to be done, and how to do it! I’m ready to win the day! (Another Mark Batterson reference!)

Moving on. Let’s talk about how things ended on week 22.

End of Week 22 Before and After Pictures:

Week 22 Food Journal:

It hasn’t been a strong food journaling week. Saturday and Sunday, I only logged my food intake the first parts of the day. It’s probably because I wanted to be in denial of all the extra things that were jumping into my mouth. It’s fine…it’s in the past…

Monday, for lunch, the hubs and I went to a Brazilian churasco to celebrate closing on our first rental property. Afterwards, we went to this awesome spot in a local mall where you can get edible cookie dough called Scooped. So good! I didn’t log my food at all that day. But after that Brazilian food binge fest, and cookie dough, I fasted the rest of the day. Since that fast, I’ve been successful in my new carb cycling approach: Tuesday and Wednesday super low carb macro range, and slight carb up today. This next cycle, I’m going to tackle three low carb days. So my next carb up day will be on Monday.

I’m going to drop my food journal entry from today, right here.

The rest of the food journal entries can be found at the bottom of this post.

Bioelectrical Impedance Results:

My total body weight: 129.9 lbs. (Decrease of 2.6 pounds since last week. Total decrease of 13 lbs. since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 80.9 lbs (Decrease of 1.1 lbs from last week. Total of 2.6 lbs. increase since start date).
  • Dry lean mass: 29.3 lbs. (Decrease of 0.7 lbs. since last week. Increase of 0.2 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 21.2 lbs. (This was a 0.4 lb. decrease from last week. Total of 14.3 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 61.3 lbs (Decrease of .9 lbs since last week. Increase of 1.3 lbs since first weigh in).
  • BMI: 22.3 (Decrease of 0.4 from last week. Total decrease of BMI is 2.2 since start date)
  • Body fat percentage: 16.3% (This decreased by 0.1% from last week. Total of 8.5% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1435 calories (This decreased by 36 calories.)
  • Total Daily Energy Expenditure (TDEE): 2232 calories on moderate exercise weeks. 2484 calories on heavy exercise weeks.
  • Calorie target goal for weight loss: 1500 calories (May increase by upwards of 300 on days that I burn over 600 calories)

Week 22 Measuring Tape Results:

  • Right calf (measured at widest part): 14 1/8 inches (up 1/8 inch last week, and down 2 3/4 inches from first measurement)
  • Right thigh (measured at widest part): 21 1/4 inches (Same as last week, and down 1 3/4 inches from first measurement)
  • Hips (measured at widest part): 36 1/2 inches (Down 3/4 inch from last week, Down 6 1/2 inches from first measurement)
  • Butt (measured at widest part): 36 inches (Down 1/2 inch from last week. Down 3 5/8 inches from first measurement.)
  • Right below my muffin top: 33 inches (Same as last week, and down 2 7/8 inches from first measurement)
  • Waistline (measured across belly button): 32 inches (Down 1/2 inch from last week, and down 3 1/4 inches from first measurement)
  • Chest (measured at widest part): 36 1/2 inches (Same as last week. Down 11/4 inch from first measurement.)
  • Shoulders (measured at widest part): 39 1/2 inches (Down 1/8 inch from last week. Down 1 inch from first measurement)
  • Biceps: (measured at widest part): 10 5/8 inches (Up 1/8 inch from last week, and down 11/8 inch from first measurement).

This is What My Workouts Looked Like:

Summary:

I dropped two and a half pounds this week. That lost weight was a combination of water, dry lean mass, muscle, and 0.4 lbs of fat- which is all we really care about. The measuring tape results showed a marked decrease in my hips, butt, and waistline.

It feels good to be a few days into my tightened strategy. The more days I go, the more confident I am becoming in my ability to stick to the strategy. And it’s with consistency in our efforts that we realize our end goals!

That’s it for today. Talk to you soon.


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Food Journal Entries From the Rest of the Week:

Friday, May 28

Saturday, May 29

Sunday, May 30

Monday, May 31

Tuesday, June 1

Wednesday, June 2 (Yesterday)

carb cycling carb cycling carb cycling carb cycling

Naples

5 Tips To Get Your Diet Back on Track After Vacation

While going on vacation is one of my favorite things, it can be the worst for staying on track with my fitness and nutrition goals. All the new restaurants (or old favorites when visiting a place you know), the general lack of a rigid structure that allows you to graze all day, etc. make it hard to stick to commitments around food and exercise.  Getting your diet back on track after vacation, is critical to ensure you meet your goals.

When I travel I am a little more laxed on my daily regimen, but I do my best to keep my workouts and nutrition in check. I prefer to rent an Airbnb or VRBO property, as it allows me to be able to do some sort of meal prep and eat a few meals at the house to help me stay on track with my nutrition goals (and, you can save a little bit of money by not eating out for every meal).

On our latest trip to Naples, Florida we took full advantage of hitting up our favorite spots.

We ate the world’s best tacos at Taqueria San Julian, donuts from Trackside, lights out Cuban food from Fernandez the Bull (Their coconut flan?! It’s probably a good thing I live on the other side of the country!), jalapeño wagyu burgers at Jimmy P’s, barbecue brisket and pulled pork from Mission BBQ, and the beloved ice cream & chocolate covered key lime pie from Sweet Melissa’s (which I may or may not dream about). 

We also had some really good meals at the house. We did steak and vegetables one night, I made my favorite egg white bake for multiple breakfast’s, and had some healthy snacks like fruits, veggies, and protein bars on hand. While we did an “ok” job of eating-in while on vacation, my body was definitely feeling the extra sugars, oils and sodium that it isn’t used to from all that processed food.

As we are coming into the vacation months and things are starting to open up more and more, I decided that I would share 5 tips to get back on track after vacation as many of you will probably be taking vacations soon too. These tips don’t apply to just vacations either, you can use these tips to get back on track at any time! 

5 Tips to Get Your Diet Back on Track After Vacation

1. Whatever You Do, DO NOT Weigh Yourself!

Look, if you are feeling gross, bloated and sluggish, you don’t need a scale to confirm it. Getting on that scale will more than likely put you in a bad mood and can trigger your behavior spiral out of control and send you into a binge (raise your hand if you have been here?! I know I have, which is why I’m choosing not to post my next weekly weigh in until this next Thursday, a whole week after we’ve been home from our trip). And, most of the “weight” you gain will be in the form of water weight anyway (unless it was like a five year vacation…) so why beat yourself up over it? Which leads us to our next tip… 

2. Don’t Be So Hard on Yourself

You DO NOT need to shock your body out of vacation mode or “work off” those maple donuts you ate. You DO NOT need to do five hour workout sessions all week to get back on track, or mentally abuse yourself with negative thoughts about how you should have done things differently. There is absolutely nothing positive that will come of this behavior. It happened, own it, accept it, even allow yourself love that you were able to have the experience and eat such tasty food and then move forward focusing on what is in front of you, not looking back at the “would have, could have, should have.” 

3. Increase Your Water Consumption 

Increasing the amount of water you drink when you return from your trip helps get your body back on track. There are soooo many benefits to increasing your water intake, starting with getting those kidney’s working and flushing out anything leftover from your vacay. This can help remove a lot of that sodium you are holding onto, as you replace it with better, healthier food and beverage choices. 

Water also helps you work off that “vacation fog” by increasing your energy and relieving fatigue. This allows you to get back into the swing of things faster. You can also work in some apple cider vinegar drinks (I love the Kevita Sparkling pro-biotic drinks! Meyer Lemon is my favorite!) to mix things up if you want.

4. Start/Continue Your Workout Plan

The best time to restart your fitness plan was yesterday. The second best time is today. So whether you are looking to engage in a new workout plan or pick up where you left off on your previous plan, getting back to the gym (or your home workout space) with a clear direction will help you get back into the habit and reach your goals much faster. Check out this stair workout plan, this abs/core workout plan, or this “back day” workout plan to give you an idea of where to start. 

5. Eat Real Food

I do not believe in extreme dieting, juice cleanses or crazy restrictive detoxes. Sure you can see immediate results from these, but they don’t last, and give you a false sense of what to expect as you stick to your nutrition strategy. When you get back, start eating real, whole unprocessed foods as quickly as possible. Don’t continue the “vacation eating” for weeks (Yes, I know, easier said than done). 

While spending a day doing food prep might be the last thing you want to do after sitting poolside all week, your body will thank you! If you find yourself dreading getting back into food prep, look for things that you can use that are already prepared for you that you can work into your eating (like those cooked rotisserie chickens at the store) until you get back into the swing of things.

I know that transition away from vacation mentality can feel like climbing a major mountain. But you can do it! Take a moment to remind yourself why you want to be living your healthiest strategy, and nurturing the habits that go along with that. Then, to borrow from a popular brand of our day, “Just do it”. Don’t overthink things. Don’t look back. Just sprint forward with your plan, take action. Then you will find that your vacation inflammation will correct itself in no time!

Anyway, that’s it for today! Talk to you soon.


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Get Your Diet Back on Track After Vacation Get Your Diet Back on Track After Vacation Get Your Diet Back on Track After Vacation Get Your Diet Back on Track After Vacation

Sneaky Food Labels

The Truth Behind Diet Foods and Packaging Labels!

While doing a killer full body HIIT (High Intensity Interval Training) this morning, I was listening to another episode of the Fit2fat2fit podcast. This time, the person being interviewed was Jeff Scot Philips. He is the author of the book, Big Fat Food Fraud: Confessions of a Health-Food Hustler. I haven’t read his book, but the message of the podcast got me all fired up. I just knew that today’s post needed to be a warning to be cautious of diet food products out there!

Did you know that marketers look for the healthy buzz words of the day, and plant those onto our food products as a way to draw in more customers and make more money? We are hearing and seeing diet buzz words like these everywhere: keto, gluten free, dairy free, omega 3’s, protein, grass-fed, electrolytes, soy free, sugar free.

These approaches can be legit nutritional needs for some people. People with Celiac disease have gluten allergies, and need to avoid gluten in food. Those who have dairy allergies and sensitivities need to have a dairy free diet. Those with type 2 diabetes, are morbidly obese, or are fighting cancer and other diseases might need to adopt a ketogenic lifestyle. Some people are disposed to soy allergies or sensitivities and need to avoid products containing soy. We all benefit from watching our sugar intake, getting enough protein, omega 3’s, and electrolytes.

Many people dabble in the keto approach, or choose to live a gluten free lifestyle to help with weight loss or just to be healthier.

But, as Jeff Scot Philips reveals, the food marketers suck in buyers by placing these buzz words onto their product packaging. Sometimes what you see is what you’re actually getting. But often, these companies deceive people into thinking they are getting a healthier product. Some of these products have ingredients on the nutrition label that are counterproductive. We might not be getting gluten, but we’re getting an over abundance of sugar. We might not be getting sugar, but we are getting a mix of artificial sweeteners that really might not be doing us any favors.

I took a little field trip through the grocery store, after my workout this morning. I wanted to lay eyes on these sneaky marketing ploys, for myself.

Check these out:

While this fruit juice is loaded with beneficial nutrients, one of the added protein sources comes from soy protein isolate which can have negative effects for some people.

This is a better hot dog option, for sure. Grass-fed, no added nitrates, but at the end of the day, it’s still a hot dog. Also, it contains celery powder which is a natural nitrate.

Keto bread! Awesome! But two of the ingredients on the list, modified wheat starch and soybean oil, can lead to increased risk of stroke, heart disease, obesity, diabetes and fatty liver!

A dairy free protein bar! Perfect for a dairy free diet! But wait, palm oil is on the list of fats which aren’t heart healthy. Also, does anyone even know what “natural flavors means?”

A Soy free, vegan mayonnaise option! But wait, ingredient #1 – Safflower oil, is one of the highest inflammation causing vegetable oils out there!

A dairy free cheese option! But hold on, are you sure you want to be eating modified food starch? Very little nutritional value comes from this cheese alternative!

Gluten Free Oreos! They might not have gluten in them, but you’re getting 1/4 of your daily value’s sugar recommendations.

Yessssss! Gluten free brownies! But look, ingredient #1: sugar! And 20% of your recommended daily value. Better not eat more than one serving!

So what are you supposed to do?

Now I completely get that there are circumstances which call for these types of food substitutions. Someone with a gluten allergy is absolutely allowed to eat a gluten free birthday cake!

But that doesn’t mean that these foods are automatically healthy for you! If it is a habit to throw these type of diet foods into the cart on a regular basis, I urge you to be cautious. Look at the ingredient labels. Are you staying within the recommended daily allowance for the macronutrients and micronutrients nutrition label? Do you know and understand what everything is on the list of ingredients? In most cases, you are substituting one thing for another, but are you really trading for something better?

If your goal is weight loss, processed foods (even diet friendly ones) aren’t your quickest route. Your best bet will always be to eat real food from unprocessed food sources. If you need to live a gluten free, keto lifestyle, vegan, dairy free, etc lifestyle, make your own meals, treats, snack bars, etc. The internet is swimming with great recipes. In fact, you will find a bunch here in the weekly meal plans! Wherever you decide to get them, trust me, you’re body will thank you!

Okay. Rant over! Talk to you soon!


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Diet Foods and Packaging Labels Diet Foods and Packaging Labels Diet Foods and Packaging Labels

Tightening Your Nutrition Strategy

I Commit.

During week 7 and week 8, my weight loss hasn’t been on the downward trend like I want it to be. Since I’m in the business of full transparency, this lack of progress is all due to my own loose actions. I’ve been taking extra bites of food, here and there. My indulgence meals… Ha! Remember how I said that I could eat anything I want within a one hour window? Well, I’ve managed to break that rule every week for the last handful of weeks. In reality it has been upwards of four hours filled with sugary items. I’m just going to say it. I am absolutely irresponsible when it comes to sugar! During my indulgence meals, I have recognized a mentality of desperation. I catch myself thinking that I have to eat all of the different sugary treats I have been craving because I don’t get to eat treats again until the next indulgence meal. It’s, for sure, embracing the inner binge eater in me. And worst of all, every single week, I’ve indulged until I’m sick!

THAT HAS TO STOP!

I’ll be honest, I’m kind of scared to even attempt a moderator mentality. It’s so much easier for me to wrap my head around abstaining from the sugar than only eating a small portion. In my opinion, it is healthier to be a moderator than an abstainer. Abstaining serves a purpose, but can also lead to the binge.

Here’s my tightened nutrition strategy:

I am going on a beach vacation in five weeks! That’s five whole weeks to prepared for a swimming suit bod. 5 weeks is enough time to see a visible change in body composition. But for me, it’s not really motivating enough to say I’m following a strategy just so that I look better in a swimsuit. I feel like I need more of a prize. So, my plan is that every day I stick to my eating strategy without giving into the temptation to eat other foods, I will place $3 into a jar. Including today, I have 36 days where I can accrue up to $108 to spend on a cute new swimming suit (or two). Now, that is motivating for me!

beach vacation
Naples, FL here we come!

Now that I have something a little bit more exciting to work towards, here’s how I’m going to do it:

The indulgence meal:

I’m going to go a solid three weeks, again, without an indulgence meal. That really helped to get me going in the beginning of this journey. Three weeks of sticking within my set calorie and macronutrient range is a sure bet in helping me to push past the plateau. When those three weeks are up, I will commit to actually timing my hour long window, and not extending it for hours after.

Food Journal:

I’ve slacked, this last week, in my consistency with food journaling. As I mentioned above, full transparency is important. I am not doing myself any good by embracing the denial of all that has gone into my mouth by not recording my food intake. Although food journaling can feel tedious, I want complete success so I’m willing to commit.

commitment

Extra bites of food:

I commit to not helping my kids clean their plate by taking little tastes of what they didn’t finish. All the little bites add up. Also, when I’m not recording the extra bites in my food journal, then I’m actually consuming significantly more than is written down.

Sticking within my calorie and macronutrient target range:

Since I’m still not exercising this week, it is especially important for me to be conservative with my food intake. I’m relying on nutrition, alone, to help me lose weight this week. So my food choices need to be high quality, non-processed, and from whole food sources. I’m determined to keep my carbohydrate intake between 50 to 100 grams per day. My body responds really well to a low carb approach, so I commit to keeping my carbs low. Until I’m exercising, again, I also commit to keeping my calorie intake around 1500 calories.

I Want Success!

I know that the only way that I’m going to succeed in my weight loss journey is to be fully committed to all the tiny actions. It’s nice to have an end goal, but if we are not taking the baby steps which lead to that end reward, then we’ll never reach our goals. I’m committed to saying no to all of the tiny distractors that I’m sure to face. This is going to happen!

Here’s to pushing past the plateau!

What will you commit to doing to push past your roadblocks? Drop a comment below!

Talk to you soon!


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Fat Baby

“Because I’m Fat…”

As a mom, I’m always working to be so careful about my own weight loss in hopes that I’m reflecting a good example to my kids, rather than a bad one. I’m cautious to say things like, “I’m choosing not to eat (insert food item here) because it won’t help me to feel good.” “I’m working on losing weight so that I feel better.” I NEVER say things like “I’m fat, I need to lose weight.” And I am always hoping that my love for exercise is evident, and that the kids can see I am consistent simply because it helps me feel good. I never ever comment on my kid’s sizes (except for the awesome moments when they decide to flex their child sized muscles looking for a little stroke to their ego).

Children's Muscles

I compliment them for their efforts to take care of themselves, and never point out flaws in their lack of exercise and I work to help them recognize a need for balanced meals with all food groups, loaded with nourishment (And yes, I do comment when they’ve had too much sugar.) But I don’t inflict diet strategies on them.

But even with all of that, my twelve year old came to me the other night telling me that he wants to do a low carb approach, again. He took on a low carb eating approach in the summer, all on his own, and ended up losing about 15 pounds. Since then he’s gone back to his old habits of eating whatever sounds good. I asked him why he wants to do this again, and his response was “Because I’m fat.”

Now, if my eyes were capable of shedding tears, I would have cried a river here. But, crying doesn’t come easy for me. I can assure you that my heart was breaking for the kid. As someone who has been way too weight conscious my whole life, I sincerely wish my kids could avoid carrying the weight of caring about if they were fat or not.

What is a mom to do?

This has had my head spinning on all the ways I need to be better at helping him. How can I help him learn to love himself? How can I help him recognize that although he might be carrying more weight than he would like, he shouldn’t ever classify himself as fat? What can I do to help him learn to see his own self-worth? How can I help him recognize the fine line between him being completely enough, and also the importance of working on self-improvement? How do I teach my child to love and take care of his body, but not feel a need to have it look a certain way? What do you do, when you feel your example to your kids isn’t enough?

I’m torn. I know that eating strategically places our body in an environment where we do have more energy to take on more active endeavors. Mindfully eating the healthiest things helps us to avoid some of the pitfalls that come with overweight and obese body compositions. Eating the right type of nourishment naturally provides us with slimmer bodies. This might be a controversial thought, but this can also lead us to feel better in our own skin and feel more self-confidence.

Seeking Answers

seeking answers

I definitely don’t want my child to want to lose weight because he think he’s fat. But I do want to help him learn the right kind of motivators which will help him love and respect the healthiest habits.

Since I don’t have all the answers, and we often learn best from others, I’d love to hear your perspective and wisdom. How do you set the example for your kids? From your vantage point, how do we raise our kids to be able to recognize the goodness and beauty in themselves? How do we help them gain the healthiest habits, while avoiding the unnecessary pressures that come with comparing their body composition with others? What have you done to encourage them to work to be the best version of themselves, but also help them feel good about who they are now? How do you go about your own weight loss efforts without projecting onto your kids?

Please leave a comment, below, and let’s all gain wisdom together! Talk to you soon!


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white printer paper with be kind text on plants

Be kind to yourself! This is a Journey of love!

So, last night was date night, and we went out on a double date with some of our really good friends to Outback Steakhouse. I have been working to remember the last time we were able to sit down and eat inside of a restaurant, and the last I could recall was way back in early October when we took a trip out to Utah. So this was a real treat! I went into this date night thinking, “Steak house… grilled meat and veggies… I’ve got this.”

We went during the dinner rush, and as it’s COVID times, we had to wait for a table while sitting in the car for a solid forty-five minutes, or so. When our table was ready, I wasn’t just hungry, I was starving! This set the scene for a more mentally weak version of myself. “I’ll just try a tiny little sample of the Bloomin’ Onion”, “I’ll just cut a really thin slice of the delicious warm bread. I won’t even put any butter on it.” Famous last words! I will say that I didn’t go all shark frenzy on the fried/breaded onion deliciousness, or the bread (what is it, pumpernickel? Rye? Anyway, it’s something amazing). But I did eat enough that I knew I was going to have to record it, and it would take an uncomfortable bite into my calorie target range.

Indulgence meal

Dinner finally came, and I ate my steamed broccoli (which, for sure, was loaded with butter), side salad with the teeniest amount of vinaigrette dressing, and about a third of the 16 oz steak that I ordered. I was sure that this was going to place me way higher on my calorie numbers than I was wanting. But…after logging all of my food into myfitnesspal, I still finished the day 330 calories below my TDEE (Total day energy expenditure, or maintenance calories target).

I’ve still found myself chasing thoughts around, “well, should I just call that my indulgence meal? I mean, I ate way more than I meant to, and ate un-planned for non-strategic foods. Maybe I should skip out on the fun, big (sugar loaded) breakfast that I have planned for Sunday morning. I kinda suck for being so weak. I’m a little mad at myself, right now, because I just stalled my progress.”

Fast forward to this morning…

I was having a conversation with one of my personal training clients (who has become a dear friend), that helped me to see the absurdity behind those thoughts. Those thoughts were coming from that dreaded place where “all or nothing” thinking happens. They were coming as a way of punishing myself for my lack of perfection. They were not coming from a place of love.

If any of you were to come to me, presenting that exact scenario, I would never say or think those things about you. I would help you to recognize that, while some extra things were eaten, your whole strategy wasn’t even messed up! You still ended your day in a weight loss calorie deficit. You were able to enjoy some bites of foods that you haven’t eaten for a while, and they were delicious! I would work to help you reframe your unkind, and untrue thoughts into something productive. I would help you to recognize the areas that actually should be applauded. Be kind to yourself.

For example, after I ate what I had and was finished, I still had thoughts pulling me to finish off the remaining bread and onion blossom that were left on the table. Even in that moment, I was wondering if I should just finish those off, and then I could call this my indulgence meal. But by reframing my thoughts, I was able to recognize that I wasn’t mentally weak in that moment! I helped myself see that if I take that approach, I was going to disappoint my kids who were looking forward to a big breakfast on Sunday morning. Their happiness was more important to me than a few more moments of satisfying my taste buds. Thoughts reframed! Motivation restored.

This is what I want for you!

I want you to be able to give yourself these pep talks where you speak actual truth to yourself. Be kind to yourself. Where you call yourself out on your flawed, unkind thinking. Where you reframe your thoughts into something positive. This is a job that only you can undertake. No one else hears your thoughts. We are always the first responders to our own emotional emergencies. We shouldn’t even be relying on others to be the ones to lift us up when we are feeling down, anyway. Sure, it’s nice when others recognize that we need a pick-me-up, but we need to be the first ones to advocate for our positive thoughts and emotions. I want you to be empowered to love yourself in this way.

This whole process is never going to be a perfect downhill ride. Like me, you also will find yourself taking bites of things you weren’t planning to eat (Who else out there is always tempted to take a bite of their kids PB&J sandwiches)? You might miss a day of exercise (or three). You might have other areas of this process that you’re struggling with. THAT’S OKAY! Just do everything in your power to give yourself the high fives when you deserve it!

You are not alone!

To the girl who comes to the exercise class, and is so insecure about her lack of experience and abilities that she hides in the back of the room, I see you! You made it! Despite your insecurities, you were willing to come and give your body the movement that it deserves. You should be so proud of yourself for being there!

Be Kind to Yourself

To the girl at the gym who is heavily overweight, who has talked herself out of going there out of fear of judgement by others, I see you! You should be so proud of yourself! Fear of judgment is very real, but your desire to take care of your physical needs is stronger. No one else’s opinion of you matters, except your own. You loved yourself enough to show up. Give yourself a high five!

To the oversized gal at the gym who wears leggings and a sports bra while you workout. I see you! If only words could express how proud I am of you for loving yourself enough to just be yourself! You are a strong example to us all, and you should give yourself a pat on the back!

To the timid lady who has no idea how to work some of the equipment in the gym. You don’t even care if you look silly for sitting on the machine and using it wrong. You’ve reached the mindset that, come hell or high water, you need exercise. I see you! Even if you don’t know what you’re doing, you’re determined to figure it out because you care for yourself and you know that’s what you need. Your determination is fully deserving of a standing ovation! Thank you for your example!

To the mom who managed to eat only one weight loss friendly meal today, I see you! This is still a win! That’s where progress starts! Epic job for loving yourself enough to nourish your body with that goodness!

Be kind to yourself.

Do you notice that there is not a “but…”

In each of the examples above reflecting your awesome efforts, you are working toward becoming your best self! I want you to work on eliminating your “but…” while you work to eliminate your butt (ha ha, see what I did there?). We don’t celebrate our efforts and then insult ourselves. We celebrate our efforts, period. End of sentence. Do you catch what I’m saying? Love yourself! Talk to yourself as if you were talking to your best friend. You know you’d never go and tell her good job at __________, but you’re terrible at _________! So don’t do that to yourself either!

Be kind to yourself! Love yourself! Every single baby step you are taking is worth celebrating! Please know that I see you. I am here giving you a standing ovation for all of your efforts, because THEY ARE AWESOME! Notice that I didn’t say that I’m applauding your perfection. I’m applauding the tiny actions you are taking toward becoming your best self. I am proud of you! You are doing great work. All of these tiny efforts will add up as you keep at them! You’re going to win this, I just know it!

Give yourself a high five!


Check out this post for more on how to support yourself and your small wins.


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