Restrictive meal plans will f**k you up 🤷🏼♀️
I had a client call last week and for the purpose of this post, we’ll call her Phoebe (I was watching Friends last night LOL).
Phoebe’s in her 30s, works approximately 70 hours a week, and has lost and regained the same damn 20lbs for YEARS.
She doesn’t have the best relationship with food and suffers from EXTREMELY low energy, feels fatigue ALL the time, and runs on coffee ALL DAY ☕️
Phoebe and her husband purchased a weight loss program from a team of “credible doctors.” Her diet consisted of 4 shakes per day and sometimes FOUR WALNUTS (WTF???) 🤯
NO F**KING wonder why this poor woman is struggling with food, energy, AND losing the last 20lbs for good 🤦🏼♀️
With such restrictive meal plans like these, any human is gonna lose weight AT FIRST!!
‼️ These meal plans cost hundreds of dollars and they help you lose the weight they promise, but then your mental and physical health are forgotten the moment the program’s over ‼️
And that’s the problem, weight loss is a $200 billion industry. People see profit and then it’s all quick fixes for quick cash 💰
Phoebe and I ended our call with a simple game plan to “fix” this. I introduced her to the idea of flexible dieting and a macros-based approach to nutrition and I could hear excitement in her voice 😭
The idea of being able to eat whatever you want and whenever you want within certain boundaries and STILL reach your weight loss goals is an approach to nutrition not many people are aware of!!
🎉 If you’re TIRED of following bullshit meal plans and losing the same freaking weight and gaining it back, send me a message and let’s chat about how you can lose that weight FOR GOOD and in a healthy way!
Have you ever seen restrictive meal plans and thought “wtf?”
we have some variation of mexi food at lease once a week at our house. this week sweet potato nachos are what’s for dinner 😋 sweet potato chips loaded ground turkey + sautéed peppers + black beans + corn + cilantro + @tessemaes avocado ranch (literally life changing) + topped off with homemade guacamole. it’s a good tuesday, ppl.
Did you miss my chicken, potato, and broccoli??🤪🥦🥔
1 353 hours ago
This Raw Apple Banana Oatmeal Pudding is giving us all the Autumn feels! What tasty recipes are you transitioning to as the weather cools down? Recipe from @leahsplate#jemorganics
2 1543 hours ago
not a bad set up to hang out and get some reading done followed by a work meeting 🤓
love northside social’s food, coffee, and they were playing some fantastic music tonight
(aka @trevorhallmusic 😍)
this is the vermont pizza I’ve been obsessed with ft. white cheddar, smoked prosciutto, carmelized onions, apples, and sage
hope your tuesday was a good one 🤗
Weights have been lifted, food has been eaten & gains some have been made 👐 Walking into this gym today I was uncomfortable wearing shorts because of how ‘thick’ my legs felt, but I looked back at this picture & reminded myself how far I’ve come. That first picture was after I had lost a bunch of weight training for my first bodybuilding competition. I was starting to become super confident though because I was losing all this weight & started to see some muscles! However, looking back at it now, it scares me how thin I was 😳 I think this shows how warped our minds can get during prep but also that you can’t be so quick to judge someone on where they are in their fitness journey because you don’t know where they’ve come from! The amount of times people say to me, “you’re so lucky you have naturally strong legs” or “you’re so lucky you stay lean so easily” 🙄🙄 That’s far from the case for me as I’ve been through plenty of different stages 🙆🏼♀️😅 Just be patient & put the work in! 👊 #ProudNeverSatisfied#TransformationTuesday
Super simple dinner for the toddler tonight. Nothing complicated, minimal ingredients and still nutritious ❤
• • • •
Cheese quesadillas made with @silverhillsbakery sprouted power spinach tortillas, strawberries with sprinkled chia seeds and delicious organic cold veggies with ranch for dip!
1 134 hours ago
You might not realize it, but what happens in your digestive tract plays a huge role in how well you’re able to fight off germs 😷
🤒And what you eat — even, at times, whether you eat — can have a direct impact on how quickly you recover from a cold or flu and whether you catch the bug in the first place.⠀
👆🏽Here are some tips for boosting your immunity and feeling better fast.
I want to make a shoutout to my client Jon. Jon came to me last year hoping to do a men’s physique competition.. Like I am with all my clients I told him the truth .. Dude you are nowhere near being able to step on any stage but if you work with me and follow what I say I will have you on that stage one day.. Not only did Jon put on 30lbs since we started but he’s also developed what I like to call warrior mentality . I Watched him grow from a boy making excuses like baseball practice is making me too tired to eat and train to watching him grow into a man seeing his dead lift PR jump from 225 to 500 and if I asked him to eat dog shit he’d say how much. Looking for another strong year a head of growing and than we will diet down to make his stage debut in late 2019. Awesome work @mr_jpol let’s keep grindin and getting better ! #transformationTuesday#consistency#diet#coach#nutrition#nutritionCoach#personalTrainer#personalTraining#warriorMentality#noExcuses#eatToGrow#mensPhysique#bodybuilding
4 714 hours ago
Change takes time - Consistency is key to reaching your goals! Please excuse the lion's mane on the left 🦁😂 but this pic was taken over 3 years ago (January 2015). This was probably the leanest I had ever been and definitely my lowest weight. I severely restricted my calories (eating very low carb) and did cardio on average 6 days a week for 1 to 2 hrs. I would have cycles of binge eating in between periods of crash dieting. I was tired all the time, not strong physically, and drained mentally. I also had lot of anxiety.
It was 2 years ago where I knew I needed to make a change - This is when I started weight training 💪🏼With lifting weights I got excited about making strength gains and focused less on what the scale said or what I looked like and more about how I felt. I started to develop a healthy relationship with food - No longer being restrictive. Treating myself. Being less anxious. Working on feeling good about myself and building confidence.
I lift 4 days per week now with 1 conditioning day and sometimes a LISS/Yoga day. I don't track cals or macros and eat intuitively since this is what works for me. Everyone is different - It's all about finding what works for YOU where you are happy, have balance, and can live your best life! 💕
46 9944 hours ago
Leg day featuring 5x5 squats at 170 # and deadlifts at 190 # 🏋🏼♀️
Just anxiously waiting for next weeks training block when I get to pull 200 lbs for my deads😝
I think we can all agree on this, but the empowerment the gym gives you is so surreal.
It doesn’t matter the weight you are lifting, it’s pushing yourself past self-limitations✨
Fitness translates to ALL areas of my life. And being in the gym is such a small part of the equation.
It instills confidence that allows me to believe in myself and my capabilities. It teaches me that resistance is ESSENTIAL for growth in our lives.
It makes me a BETTER person daily by prospering traits of patience, diligence, & passion.
Cultivating strength inside the gym, outside the gym, and from within😌💪🏼
Nothin feels better than having a good leg day ☺️
The other day I went to go wear some pants I bought about 2 years ago and they were extraaaa tight. My immediate reaction is to think “less food more cardio” but like hello you’ve been lifting legs 2-3x a week for 1-2 years DUH UR GONNA GROW. Smallest version isn’t you’re best version ☝🏼
3 1315 hours ago
Dinner tonight was the basic scrambled eggs and avocado toast!😋
It was my dogs B-Day so I made him a peanut butter sprinkle Sunday because he’s just a wittle baby! •••••••••••••••••••••••••••••
Feeling better today, slowly backing off the strong pain killers and muscle relaxers and replacing them with weaker stuff, so I’m a little tight today but compared to the pain I was in this is the BEST day ever! It’s funny how you have to go through something so hard to gain new perspective on life. I’m SO thankful for everything now! A couple days ago I couldn’t even hold this plate, and now I can even sit at the table and eat with my family! It’s the little things.
always come home too hungry to cook something, so I always just end up throwing meal-prepped veggies and whatever else is in my fridge on a plate and hope for the best🤷🏻♀️
👉🏼spinach base w homemade turkey burger & sautéed onions, tomatoes (one of the last ones from my Poppop's garden❤), and roasted carrots + broccoli+ cauliflower plus @traderjoes everyday seasoning on top of everything
5 375 hours ago
Have you ever cried over food?⠀
I was thinking about this recently while meal prepping and it made me half laugh and half tear up that yeah, I’ve definitely cried over food. AND I’ll bet there are a lot of other people who have too.⠀
I’ve cried when I didn’t have enough food and was hangry, when Damon made me 3 eggs instead of 2 during my bikini prep (most definitely my most lame reason for crying yet but bikini girls can relate I’m sure! lol!) and on a less funny note.. I’ve cried over not understanding food, what to eat, or why no matter what I was trying, I was struggling to lose weight. My heart hurts when I think back to 2 years ago, when I cried because I felt lost and completely overwhelmed. I remember a moment when I said to my husband “I don’t understand why everyone else can eat cheeseburgers and I have to eat freaking broccoli and chicken breast!”.⠀
I wish I could go back and comfort myself and say “listen girl, you can eat cheeseburgers too, but you have to do it in moderation and here is X, Y, and Z that are also going to help you out”. I guess I did learn a lot from the struggle I went through but I just hate to think that there is someone else out there struggling and crying over food like I did. ⠀
Listen, nutrition and weight loss are not a mystery. You can have a cheeseburger. And I would be happy to help you make sense of it all! Message me if this is a struggle you're currently dealing with - I have been there and I'd love to help you out! #kmdgetfit
1 325 hours ago
5️⃣ pound weight difference between these photos — just to emphasize how the scale essentially means nothing. The difference between these photos?... LEFT ⬅️ obsessive cardio 5-6 times/week. I would spend 1-1.5 hours in the gym doing cardio!!😩😩😩 restricting myself to 1000 calories per day.
RIGHT➡️ weight lifting 5x a week & occasional cardio (cardio typically being 15-20 minutes twice a week). Eating 1900-2400 calories every day depending on my current goal.
Sorry I have been MIA these past few days. I’m fighting a cold (I rarely get sick so this is rough for me). I am 2 weeks into my cut and it is going great. However, I will be adding on a week because I am currently sick and resting more than I’d like too. I will be more active on here once I’m feeling better! 🤒
~ Wild weekend? (Vegas 🙋🏼♀️) Did a thing or two you're not proud of? Considering leaving it off of your check in so your coach wont see? We've ALL been there! So here are some keys to getting back on track.
Fall down a million times get up a million and one. It takes practice to not let food control you. So is that food controlling you, or are you making the conscious decision to eat it? There is no wrong or right decision. If you want that food, and are ok with what comes with it then ENJOY it! That is called being normal. Staying sane. Balance.
Get back on track quickly. This is a lifestyle. You are not going to be perfect 24/7, but put your goals first and don't forget them. Are you just going to throw the towel in over eating off plan? I say, if you trip coming down the stairs are you going to throw yourself down the rest of the way?
Love yourself regardless. Though diet culture has villainized so much, there are no bad foods. So don't let shame ruin the rest of the day or week. Don't starve yourself to "make up" for what you ate. Don't exercise three times a day to burn off the calories. You are not a dog, don't punish yourself like one.
It will take a few days to lose that bloat and drop that water weight. This is when hitting your macros, water and fiber will be most important to keep it all moving along. If the foods you ate were not part of your normal diet, your body is going to react and wonder what the hell is going on. Your scale will be up for a small amount of time, so what?
The point is, the reason it's so hard for us to get back up is because we have attached such a negative connotation to what we have done. Because we know better, have goals, killed it up to now, and now we have failed. WRONG. You are just living life, so resume it as normal.
Success is getting back up. It is about progress not perfection. Success is when you CAN get back up and not let that defeat you. That is when you win.
This is about loving the process, its about creating the body and mindset you want in a non stressful enjoyable way and time frame.
So dust yourself off and get back to crushing those goals!
What better way to celebrate Friday than a big 'ol bowl of pasta? 🎊🎉 Kidding, I know there are better ways but I just couldn't stop thinking about this bowl for lunch! Anyone have any weekend plans? I'll be spending my time filling out job applications and possibly doing some fall baking 😋🍁 // @eatbanza rotini + @majesticgarlic sun-dried tomato hummus + sauteed spinach, zucchini and cherry tomatoes
14 2064 days ago
Lunch today= 💯 (that’s probably the only time I’m gonna see that number this semester because junior year is kicking my BUTT)
If you don’t have a meal plan like me and have to pack your food- this is a big MOOD 🙌🏻! College life is busy busy so this dark chocolate chip peanut butter @perfectbar, carrots, turkey, @simplemills, grapes, and strawberries will cure the hanger when it strikes 😛 This is my favorite flavor of perfect bar besides the chocolate walnut brownie one 👌🏻💯
GRILLED CHILLI LIME CHICKEN FAJITA SALAD
Tender and juicy chicken thighs grilled in a chilli lime marinade that doubles as a dressing! Creamy avocado slices, grilled red and yellow peppers, and succulent chicken pieces.
Author: Karina❤ -
3 tablespoons olive oil
100ml (just over ⅓ cup) freshly squeezed lime juice
2 tablespoons fresh chopped cilantro
2 cloves garlic, crushed
1 teaspoon brown sugar
¾ teaspoon red chilli flakes (adjust to your preference of spice)
½ teaspoon ground Cumin
1 teaspoon salt
4 chicken thigh fillets, skin removed (no bone)
½ yellow bell pepper, deseeded and sliced
½ red bell pepper, deseeded and sliced
½ an onion, sliced
5 cups Romaine (or cos) lettuce leaves, washed and dried
2 avocados, sliced
Extra cilantro leaves to garnish
Sour cream (optional) to serve
Whisk marinade ingredients together to combine. Pour half the marinade into a shallow dish to marinade the chicken fillets for two hours if time allows. Refrigerate the reserved untouched marinade to use as a dressing.
Heat about one teaspoon of oil in a grill pan or skillet over medium-high heat and grill chicken fillets on each side until golden, crispy and cooked through. (Grill in batches to prevent excess water being released.) Once chicken is cooked, set aside and allow to rest.
Wipe pan over with paper towel; drizzle with another teaspoon of oil and fry pepper and onion strips until cooked to your liking.
Slice chicken into strips and prepare salad with leaves, avocado slices, peppers, onion strips and chicken. Drizzle with remaining marinade/dressing and serve with (optional) extra cilantro leaves and sour cream.