Journey Virtual Fitness

Journey Virtual Fitness We help you stop starting over
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09/10/2026

Yesterday I shared three things to avoid if you’re trying to lose fat without tracking calories. Today, let’s flip it around and talk about three things you SHOULD do instead.

1. Eat slowly. Try to make your meals last around 20 minutes. This gives you time to actually enjoy your food and gives your body a chance to register those fullness cues before you decide you need more.
2. Build your meals around protein and produce. This is an easy way to make sure you’re getting enough protein and fiber, which can help keep you full and satisfied naturally. Start with your protein and produce, then add small amounts of other foods you enjoy.
3. Increase your daily movement. Aim for at least 7,000–7,500 steps a day. And if you’re not really a tracking person, don’t overcomplicate this. Add a couple of 10-minute walks throughout your day. Even if you’re working out regularly, we still want to be moving our bodies as much as we can throughout the day. After meals is a great time to get those short walks in.

You don’t have to track every calorie to make progress. You just need some simple habits that help you eat in a way that keeps you satisfied and stay active throughout your day.

Save this for later and give these three a try.

09/09/2026

Caption

3 low hanging fruit things to AVOID for fat loss if you’re NOT willing to track your calories!

I’m not saying these are the only things that matter, but they are simple places to start:

1️⃣ Stop drinking your calories.
Regular pop, sugary coffee drinks, alcohol (sorry!)Those calories can add up FAST without doing much to satisfy your hunger.

2️⃣ Limit ultra-processed foods.
Especially snacks! These foods are basically engineered to be hyper-palatable and make you want to keep reaching for more. It’s a LOT easier to unintentionally overeat these foods.

3️⃣ Limit restaurants & takeout.
When you’re not tracking, restaurant meals can be especially tricky. Portions, oils, sauces, fats and added sugar can make the calorie content WAY higher than you’d expect.

And before anyone says, “But I don’t want to give up my favorite foods!”…this isn’t about over restriction or giving anything up.

It’s about recognizing that if you choose not to track, you may need to create a little more structure elsewhere.

Come back tomorrow because I’m sharing 3 things you SHOULD do to help with fat loss if you’re not tracking your calories.

09/06/2026

I know I’ve made it on my weight loss journey because I ordered donuts for my kids today… and I didn’t have one.

And I was completely unbothered that they were sitting there.

Not because donuts are “bad.” Not because I’m being “good.” And definitely not because I’m never going to eat a donut again.

I had already eaten my breakfast of a yogurt bowl with blueberries, chia seeds, a little cereal and a small drizzle of peanut butter. The combination of protein + fiber was satisfying, I wasn’t hungry, and I simply didn’t want the donut.

But here’s the bigger change:

I no longer have a scarcity mindset around food.

If I REALLY wanted that donut, I could have eaten it. I could have balanced it with a protein shake or simply enjoyed it and moved on.

And if I want a donut tomorrow? I can go get one.

100 pounds ago, I probably would have gone to town on those donuts because some part of me believed, “I better eat them now because I’m not supposed to have them, I’ll just start over on Monday”

Now I know I can have them whenever I want.

And when food stops feeling scarce, it stops feeling urgent.

THAT is the kind of freedom I was really looking for when I started this journey. We are in control of what we choose to eat and when- do not forget this!

09/05/2026

Working out is not always what I want to do, but it is something I know I need to do to live the life I want as I get older.

Does missing one workout mean you will never accomplish your goals? No. But the more you skip, the easier it becomes to keep skipping.

Will missing one easy run set your training back? Not at all. But consistency is the absolute key to a successful training block. Life happens and there will be sessions you genuinely have to miss, so make sure you show up on the days you do not have a legitimate reason to skip.

Doing the work on the days you do not want to is what builds the habit. Building the habit is what reduces the number of days you struggle to show up.

This mindset shift was the ultimate game-changer for my health and fitness. Once I realized that fit people do not love every single workout either, I stopped expecting it to be easy and just started doing it.

If you are consistent most of the time, the occasional missed day or off-plan meal will not matter because those days will be the exception, not the rule. It is the days when you just “do not feel like it” that add up fast and leave you wondering where you went off track.

One thing that helps me limit those days: get the workout done as early as possible. Squeeze it in, even if it is not the full session. The later the day gets, the louder that voice telling you to skip becomes.

Next time you are struggling to lace up your shoes, stop running through the excuses. Focus on how you will feel when it is finished and what it means for your long-term consistency. Odds are, your reasons to skip are just minor inconveniences you are making bigger than they are.

What is your best tip for getting out the door when you just do not feel like it?

09/03/2026

Life IS busy.

S**t happens. Kids need you. Work gets crazy. You get sick. You’re exhausted. Plans fall apart.

And sometimes, the right thing to do really is cut yourself some slack and just get through the damn week.

But here’s where I think we need to be honest with ourselves:

If “life is busy” has been the reason you haven’t consistently taken care of yourself for the last 6 months… it may no longer be an explanation. It may be a pattern.

And that doesn’t mean you need to suddenly become perfect.

It means you need to ask yourself:

What CAN I do with the life I actually have?

Maybe it’s a 20-minute workout instead of an hour.
Maybe it’s getting your protein in instead of trying to eat “perfectly.”
Maybe it’s a 10-minute walk.
Maybe it’s going to bed instead of scrolling for another hour.
Maybe it’s getting back on track at the very next meal instead of waiting for Monday.

Your life doesn’t have to be perfectly calm for you to take care of yourself.

You just have to be willing to adjust your expectations without abandoning your goals.

Sometimes life really does require you to do less.

But doing less is very different from doing nothing.

And learning how to take care of yourself while life is busy is a skill that will serve you for the rest of your life.

09/01/2026

On my nearly 100-pound weight loss journey, one of the things I had to start doing was swapping my regular Frappuccinos for something a little lower in calories.

I used to get a Grande Caramel Frappuccino fairly regularly, which is around 380 calories. Compare that to this iced coffee at about 110 calories, that’s a pretty significant difference for something I’m drinking.

But if really over the past 10+ years, I’ve lost my taste for super-sweet drinks. Not that I could never have a Frappuccino again, but the thing is…I just don’t really want one anymore.

So I tried this Starbucks order:
Start with a venti iced coffee, add
• 1 pump white mocha
• 1 pump sugar-free vanilla (or more if you like it sweeter)
• Light splash of sweet cream
• Caramel drizzle

About 110 calories, and it’s SO GOOD. Just sweet enough without being overly sweet.

And the more I drank it, the more I liked it! This is definitely going into my regular rotation.

If you like your coffee a little sweeter, I’d add another pump or two of the sugar-free vanilla syrup.

This is a good example of how my tastes have changed over the years. I didn’t have to give up sweet coffee forever, I just found that I actually prefer something with just a little sweetness now. It hits the spot without using up a huge chunk of my calories on a drink.

And that’s one of the things that made my weight loss sustainable: finding swaps I actually ENJOY instead of feeling like I had to give up everything I loved.

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