10 weeks 💪🏻💪🏻💪🏻 ✔️ Diet: I am trying calorie counting for the first time. I begin with 1200 calories and then add half a calorie for any of my movement calories I earn through the day (tracked by my Apple Watch). I burn an extra 800 - 1200 calories a day in movement, so my range is 1600 - 1800. I have a treat meal once a week🧁 ✔️ Supplements - I take a range of Doterra supplements (natural products based around essential oils) to support getting the full range of daily nutrients, plus support products for metabolism, digestion and hormone regulation. I genuinely credit them with helping give me so much more energy. DM me for info 📧 ✔️ Exercise - Last year I started playing tennis and netball, then I added the @fitbodyapp (link in my bio @kdinspiredlife) which is great for 30minute high intensity workouts and core work. In the last two weeks I have also added a spin class and also sharing two PT sessions a week with my friends, and finally a yoga, session to stretch it all out. ✔️ Mental well-being - I still do weekly counseling but am going to move to every 2 weeks soon. I am much kinder to myself. I don’t force myself to do things just because I feel like ‘I should’. For instance, I now only do activities I genuinely enjoy, I don’t make myself go to the gym, because I think I should. For the most part I don’t emotionally eat anymore, and even if I do, I am much more self-aware, so it doesn’t feel out of my control like it used too. ✔️ Goals - I have made daily goals, weekly goals and some big picture goals I want to reach. I find reviewing them each day for a minute has really helped keep me on track as well ✍🏻 😊 I hope that you feel inspired to keep going on your path💋 #nevergiveup
23 866an hour ago
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#transformationtuesday — I might have shed a couple tears after I saw these two pictures side by side. Today is the first day in a week that I’ve felt confident and halfway human. Is it a coincidence that I’ve had the last 5 days off and that’s when my motivation and self esteem plummeted? Probably not. I’m the type that needs to stay busy and moving and when I’m just a sitting duck, it starts messing with my head. There’s some things I need to figure out about that so that in the future I’m more comfortable with just being still. I think the issue is that I used to be so comfortable being still (thanks, depression) that it got me to 360 pounds. Now when I have lazy days it takes me back to those days and all the feelings come rushing back. We all have different things to figure out and work on during our paths to healthy so don’t think you have to struggle alone. 💛💛💛
📲 Follow @myketo.diet for more tips, tricks, and recipes. 👌🏼
📷 : @brittney.in.bloom
41 13771 hours ago
Honesty time: I've been struggling recently with my body.
I have maintained my weight loss for over 2 years now, with a couple blips of small regain (less than 10lbs) that I quickly get off. I comfortably wear most small or medium tops, but pants I wear anything ranging from 8-12, just depending on the cut and brand (I definitely still carry the most of my weight in my legs, and have a good amount of skin on my lower stomach/thighs.)
I have been decently happy with my body for the last 2 years. Of course there is always a nagging "well, losing 10 more pounds would be better..." but these last couple of years have been balanced - which you guys see! I travel and eat any food I want, I drink, I never limit my experiences. I balance that with making good choices most of the time, always keeping an eye on portions, and trying to stay generally active. Besides those blips where I am trying to lose a couple pounds to get back to my comfy zone - I don't stress about the gym or counting my calories. I simply use them as tools for keeping me on track and mentally and emotionally healthy.
I'm struggling right now with feeling happy with my body currently, but feeling like I should be wanting more. I recently unfollowed a few accounts that made me feel less than for not dedicating myself to the "fit life". They weren't giving me what I needed anymore, and were truly only filling my negative self talk. There is a lot of upheaval in my life right now, and a lot of upcoming changes and goals that I need to focus on. While I need to prioritize my health - I'm stuck struggling with the thought if maintaining is okay, or if I should be striving and pushing for more.
So. If that keeps nagging me, but I keep feeling like active change isn't healthy right now, I need to find another goal. I have been doing C25k again, but not hard core. Maybe this means I really jump back into it to get back to running. I don't really know. But I want to be open with you guys that this is weighing on my mind right now, and I don't exactly know where to go from here.
Thanks for reading my ramble and being there for me. 💕
“Over Weight” ———> “too skinny” ———> feeling happy and beautiful.
Weight loss was an addiction for me and if you’ve lost weight you understand that it becomes consuming, it takes over your head, and that’s ALL your focused on.
I did cardio twice a day for an hour each, I ate about 900 calories per day and I felt amazing being on stage but after being on stage for maybe 20 minutes I had no idea how to take care of my body afterwards.
Competing is so much fun but after dieting for 24 weeks I had no idea how to mentally get back into reality or what “healthy” was, I was so focused on maintaining that weight for as long as possible until being told by a physician that I NEEDED to gain weight. Now I’m sitting at 137 LBS and I have days of loving where I’m at and then there are bad days of wishing I could go back to competing.
It takes a special person to diet for weeks and I was good at dieting but terrible at bouncing back to reality and to me, that’s the most important part.
Weight loss is amazing but addicting, weight gain is mentally challenging for ANYONE, not just for someone who has lost weight.
My goal this year to show y’all more of my routine through out my day and how I’m doing mentally and really share the good days/ bad days!
Oh what a journey it has been! Thankful for you all ♥️
This is totally not me (obviously) but I had to share her story! This is my good friend Elisabeth!
She said- “I have learned so much in the last ten years! But the most important thing I have learned is self worth. If you don’t take care of yourself you can’t take care of those around you. Ten years ago I made a decision that changed my entire life!
I decided to take control of my weight, my health and my life! I did a complete 180 and since then I have been able to help others do the same. A huge thank you to everyone who has encouraged me to be my best!”
. . We will have an accountability group going for all of those that want to Shape Up for Summer! DM me or comment below if you would like me to coach you during your own 180! I have all of the tools and accountability you need to succeed!
Or Join is for our Virtual 180 Sip and Sample that we are having on the 31st at 8:00 pm CT! Elisabeth will be personally sharing her entire story as well as many other amazing men and women! They will share just what they did to lose the weight and regain their health and how you can as well!
Here is the link:
Make sure you include my name in the form (Katie Byer) so I can make sure you are not missed!
#tenyearchallenge#shaklee180#beforeandafterweightloss#beforeandafter#2008vs2018#lifechanging#ichangedmylife#10yearsandcounting#weightlosstransformation#weightlossjourney#weightloss Shaklee Corporation
0 0just now
‼️WHICH ONE IS THE BEST‼️
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Cod - Salmon - Tuna - Shrimp
There are many plant based protein sources available too, but if you do eat fish, this visual may help you compare the most popular Fish Protein sources.
🐟Cod = Rich in lean protein
🍣Salmon = Highest calories and fat
🦈 Tuna = Highest volume of protein
🍤Shrimp = Lowest calories
Although salmon contains more unhealthy saturated fat than the cod, it also contains more protein and essential omega-3 fat. Each source has its own pros and cons and a lot of it comes down to what you LIKE and what meal you are making. So why not mix it up and keep it varied.
Back in July/August I knew I needed to change my life. But I was scared I knew back In the fall I worked hard lost some weight and winter came and I I gained a shit ton of weight! I started my own journey. In July with one of Lilly’s old notebooks. I found it today alone with my Zen workbook. I’m going to work harder this year to not let winter take me again!!! I’m m not giving up on me! #notgivingupyet#weightlossjourney#under200#doingitforme#notashamed
Brekkie today was 2 boiled eggs, lunch was left over chilli with salad & hex B WW Wrap. Went to weigh in and loss 1/2 lb, I know it’s still a loss & I know I had a pretty shite weekend last weekend & the one before but still I’ve crammed so much speedy food in and seeing everyone else’s losses makes me feel pooey.. I know it’s not a race or competition but still 😭. Anyway dinner tonight is going to be an on plan Chinese because quite frankly I am shattered & I want to eat my feelings so I’ll do the best I can by staying on plan it will be 7.5 syns and 5.5 for a redbull so will end today on 13syns. Onto tomorrow.. #slimmingworlduk#onplan#weightlossjourney
Going through the motions
Do you find yourself just turning up to the gym now and then and simply training but without the purpose and intensity you know you need?
I have many many times.
For a long time my training was unstructured, session quality was not where it should be and on many occasions I would leave the gym half way through my session as I just couldn’t be bothered.
It drove me mad and because my training got out of sync so did my nutrition.
You know that stupid thing where you say ‘well my training is out of the window so the diet might as well just follow’.
This was during a time in my life where I didn’t have any real training goals.
I had stopped playing rugby at the time and was pretty lost.
But when I realised I needed a new goal things started to fall into place.
Over the next 3 years I competed in mens physique, did a block of powerlifting training with a coach, did a handful of photos shoots and did Snowdonia marathon.
All things outside my comfort zone but goals I sat down and planned and loved every minute of it.
I now know I need small goals to keep me accountable and keep my training on point.
Even if it’s just hitting four weight sessions every week and making time for mobility and stretching.
Having that goal in place is so useful.
If you are struggling a little bit at the moment like I did a few years back then I have something for you.
HIT THE LINK in my bio for our FREE Team Box goal setting blueprint which will help get you back on the straight and narrow and really understand what you want to achieve.
We all need direction in where we are going and by having a few goals written down can often be just whats needed.
Ya vamos a la mitad de el mes 🙌🏼 yo ayer me senté, a ver como iba con mi plan nutricional a planear algunas comidas porque tengo actividades afuera.
Me senté a repasar mis planes de acción para cada meta, ver en qué puedo mejorar, y en que voy bien para seguir así, aunque siempre se puede mejorar. Digamos yo, sigo sin limpiar mi cuarto 🤭🙃.
Por lo general para este tiempo, las personas ya se desanimaron, ya tiraron la toalla, ya se les olvidó el ahorro, los pasos diarios, comieron “mal” una vez y desistieron.
Sino tenemos un plan estructurado difícilmente cumplamos nuestros propósitos, no siempre es fuerza de voluntad sino también disciplina, así como vas al trabajo porque “TENES” que ir, así deberíamos de ser con nosotros mismos, cuidarnos y querernos porque “TENEMOS QUE”.
Sentarte y evaluar cómo vas con tu vida en general, es necesario porque así te das cuenta donde tenes que poner más atención, y también así te motivas!💛 este año puede ser TU año.
1 4a minute ago
You guys😭😭😭 I know this is a little long, but I wanted to share Heidi’s story with you because it it so similar to my own. I’ve had 5 surgeries + other procedures in the last 18 months. She is right... it is Mentally, physically and emotionally exhausting. But I’ve also come to appreciate how important health is and how important prevention is too. After all, that’s why we decided to have these surgeries in the first place! #brca1
I’m finally ready to take my health back and well on my way like never before! I can’t wait to share with you what Plexus has done for me most recently and also my family😭❤️ I’m so very thankful that I have this chance to be proactive and turn my health around!
So, so thankful...🙏🏻❤️ Here is what Heidi says...
“Let me tell ya. Seven medical procedures in less than 3 years takes a BIG toll on the body. Mentally, physically and emotionally. With all those procedures came the looooongggg recoveries, which all came with major weight restrictions, limited mobility, and LOTS of pressure and discomfort in places most people will never know they could even have it 😂. Two years ago, in that photo on the left, I was unhappy, hopeless, and deeply discouraged that I was still dealing with this craziness almost a year after delivering my daughter. THANKFULLY a few months after this photo I pulled myself together despite the circumstances and decided that even though I couldn't workout, and even though I wasn't healed, that I could still move, and I could still take my supplements. I decided to do something. Well that something has proved to be better than the nothing that I was doing before. I had a choice. I had a choice to sit and be unhappy, or to do what I could regardless of how limited I was in it. Here we are two years later and I'm down 90 lb. And yall I spent FOUR CONSECUTIVE MONTHS laid on my back after my big surgery in November last year! 😳 If you try to tell me that "you can't lose weight because you can't workout”, then I'm here to tell you that ❤️1) my supplements are AMAZING
❤️2) movement is a great thing. Even if it's a SNAILS PACE like me! (Continued in comments)
1 05 minutes ago
I just want to know o.
Before I start ordering @blenies_ for proper cleansing.
By the way @blenies_ is just the perfect fresh juice you will need all day any day.
New Year New You FINAL GIVEAWAY!🎆
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Giveaway closes on Thursday night and the winner will be announced on Friday morning! Good luck!
In the latter part of 2017 I woke up to my left pinky & ring finger completely numb and the inability to do a push up (I remember trying to bench 135 and the bar fell flat on my chest.) It took the better part of a year for my force production to return from the injury. Classified as Thoracic Outlet Syndrome (TOS), @theprehabguys (Arash) took the time to explain the symptoms and help with my condition. It's important to remember that there will constantly be set backs in training. As I told @danicoco1 when we were training this morning, "LIFE IS HARD!" The easy way out is to bitch and complain / cry "WHY ME!" That's the victimhood of today. People collapse and give up without trying to overcome life's setbacks. I enjoyed my 2018 injury and look forward to the many more that'll come. The ability to live, learn, and tackle life's challenges with a positive mindset is what separates the winners from the losers. I will never let a little bug-a-boo take me down. I thank TOS for trying to bring me down into negative land, but it's going to take a lot more than that. Thank you Pre Hab guys for all the help. I'm looking forward to y'all helping more people.