MindShift Fitness

12/04/2022

07/03/2022

Too long to be a reel, too important to not post🤷🏻‍♀️

If you struggle to stick to a weight loss plan…or hell, ANY plan to reach ANY goal you set for yourself

Watch this - allllll the way through.

Love you,

♥️Grace

04/26/2022

I don’t know who needs to hear this…but being “busy” or “in a time crunch” isn’t a valid excuse for not eating enough protein.
There are tons of quick, easy, grab-and-go healthy and high-protein food options that you can stock up on in the grocery store to have on hand
Most, if not all, of these are available in convenience stores and gas stations as well.
I know it’s easy to run through Starbucks and get a blended sugar high and a pumpkin loaf when you’re on the go.
But if you’re serious about your health and fitness goals…
Realize that there are many quick, convenient, delicious, and far more satiating food options available to you
You just need to actually make the conscious decision to buy them instead and then like…actually eat them.
Crazy how it really is all up to you, huh?🤯
Now go crush your protein target👊🏼
Talk soon.
♥️Grace

04/21/2022

Losing weight doesn’t have to royally f***ing suck
I don’t know about you, but I LOVE a good burger and fries.
And with just a few swaps, you can turn a delicious meal into an equally delicious one that will help you get closer to your goal!
YES, FOR REALZIES!!
This is the beauty of understanding nutrition and paying attention to what you’re putting into your body.
These two meals on a plate might look exactly alike, but one packs almost twice as many calories.
Now before any nutritional gurus flip a t*t on me…
I’m not saying you should eat a burger and fries every night. Or that the lower-calorie meal is “good” or “better”.
And I’m also not saying that the higher calorie meal is “bad” or “worse”.
I’m simply saying that if you have a goal of losing weight - you need to be in a calorie deficit.
Therefore - eating lower calorie meals will help you to stay in a calorie deficit.
SOMETIMES human beings crave delicious f***ing burgers and it is perfectly OKAY to make a lower-calorie delicious f***ing burger that will allow you to feed your craving and also stay on track with your goals.
Okay? Great.
Now go crush a good burg🍔👊🏼
Talk soon.
♥️Grace

04/20/2022

Failure is optional.
(Please excuse me, I’m feeling very blunt today. *Not an intentional 4/20 joke*)
If you fail, it means you accepted defeat - you chose to give up on yourself.
Mistakes are inevitable and you will make them…a lot.
But until you decide to quit, you literally cannot fail.
But how can you make sure you succeed?
Good question! In order to succeed, you need to first fully understand what success means to you and what, exactly, you’re trying to succeed at. Be detailed and specific.
Example: ‘I want to lose 30 pounds in the next 8 months’
Once you know exactly what it is that you want, imagine that you’re already living that life - you’re already 30lbs down. How did you get there, be specific.
Example: ‘I hit my calorie and protein targets with 80% consistency every month, strength trained 3-4 times/week every week, and made sure I got 7-8 hours of sleep most nights”
Now you have an exact layout of what it is you need to do to reach your goal. Write down those daily action steps. Make it your mission to cross those action steps off on a daily, weekly, or monthly basis - whatever aligns with your plan.
KEEP TRACK of how well you are executing the plan you’ve made for yourself. This is HUGE. Tracking progress toward any goal helps you evaluate your performance objectively and stay on track.
And, arguably most important, is just don’t f***ing give up. Make that sh*t happen. Life will knock you down, keep fighting.
I know you can and you know exactly how you will.
You have two choices: Succeed or Fail. You get to decide.
Now go crush that ish👊🏼
Talk Soon.
♥️Grace

04/19/2022

SOMETIMES THE COOKIE IS BETTER FOR YOUR PROGRESS
Okay, before you go off about cookies being unhealthy
I KNOW cookies don’t provide much nutritional value. Okay? Chill.
And keep reading because if that triggered you, there might be something you can take away from this.
In a perfect world, you would never get cravings for things that don’t provide you with tons of nutrients and energy.
But we don’t live in that world.
We live in a world where cookies happen to be f***ing delicious. Go figure.
When you want a cookie. Sometimes, you can shake the craving. Other times? The craving shakes you.
You know exactly what I’m talking about. It goes like this:
You want a cookie. You tell yourself cookies are bad. You eat a giant, healthy, filling salad. You’re full, but you still want the cookie.
So you eat greek yogurt and fruit - maybe something sweet will help. Nope, now you’re just more full and STILL want a cookie.
So you eat the cookie. And because you ate the cookie, you feel like you failed, and you eat 2 more cookies.
Now, that’s a grand total of 1,850 calories. This doesn’t leave you with much wiggle room - if any at all - to stay on track the rest of the day.
Whereas, if you would’ve just allowed yourself to eat the cookie in the first place. You would’ve eaten the 370 calories and been able to move on with your day.
In this case, it would be very easy to adjust your calories for the rest of the day to still stay on track with your goals.
The minute you demonize a food, make it “off limits”, or think of it as “bad”…especially when it’s f***ing delicious…is the minute you set yourself up to think of yourself as a failure when (not if, when) you eventually give in and eat that food.
So, yeah, sometimes eating a cookie WILL help you make progress.
And that’s science.
Now go crush it👊🏼
Talk soon.
♥️Grace

04/18/2022

Got some belly fat that’s been hangin around uninvited and overstaying its welcome?
Adopting these 6 simple habits will help you lose that extra weight and never find it again!
Try not to overcomplicate it!! To get the results you want and then sustain them, fitness will have to become a part of your life. And if it’s going to become a part of you life, it should add to your life, not take away from it. And it will, as long as you keep it simple and don’t let it stress you out.
In fact, stressing out can actually slow your progress down.
So, let me make this super clear and super simple.
1. Drink 4 bottles of water every day. Don’t ask me what size, don’t ask me how many ounces. Just drink 4 bottles. If you already drink 4, drink 5. Just drink water.
2. Take a long walk every day. Don’t ask me how many steps, how how many miles, or how many minutes. Just take a long walk, or take 2. Just walk, or dance, or play tag with your kids. The goal is just to move more than you already do.
3. Eat 1 serving of veggies with every meal. That’s it. You can eat more than 1 serving. Just eat at least 1. Every meal.
4. Eat at least 1 palm-size of protein at each meal. Again, you can have more. (No, peanut butter does not count as a protein source, please do not eat a palm-size of peanut butter)
5. Eat 2 pieces of fruit, minimum, every day. Meaning 2 servings. So no, one cube of watermelon is not enough. If you’re eating watermelon, eat at least 1 cup. You get what I mean. I told you not to overcomplicate this, Karen.
6. Follow a strength/resistance training program. Find one online, hire a coach, do one with a friend. Lift some weights, use some resistance bands, get your muscles working!
You CAN do this. Really. You. The one reading this. This isn’t for ‘other people’. This is for you.
Just keep it simple and keep it consistent.
Small changes to your routine, repeated day after day, will create BIG changes over time.
So go freaking crush it👊🏼
And we’ll talk soon.
♥️Grace

04/15/2022

DETAILS IN THE CAPTION⬇️
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This is almost always one of the first questions my clients ask me after we talk about setting nutrition goals
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“Grace - How the hell am I supposed to eat that much protein!?”
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When you’re used to eating 50-60 grams of protein per day, that’s an extremely valid question.
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One that I’m going to answer…
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Right here. Right now.
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Ready?
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#1 - You want to eat protein at EVERY meal. And I’m not talking about the measly 3-4 grams of protein that are in your slice of bread. That protein is great, but that alone won’t help you reach your goals. I want you to aim to get at least 25g of protein in at every meal. Deal?
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#2 - Eat more meals throughout the day. This isn’t required, but eating more meals throughout the day allows you to eat smaller amounts of protein at each meal and still hit your protein goal rather than trying to eat it all in only one or two sittings. But if you just couldn’t POSSIBLY eat another meal during the day, relax, I got you, keep reading😉
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#3 - Increase the portion sizes of the protein you’re already eating. If you normally have 4oz of chicken breast, have 6 oz. That simple switch will increase the amount of protein at your meal from 24 grams to 36 grams. 48 grams if you have 8oz! Crazy amiright!?🤯
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#4 - Have a protein shake! Protein powders typically have very few, if any, tag along carbs & fats which makes them a great low calorie, high protein option. They are widely available and protein shakes require very little prep. Like. All you have to do is open the jar, scoop the protein into a shaker, add water/ your milk of choice shake it, and drink. You probably could’ve done that in the time it took you to read that sentence. So if you find yourself coming up on the end of the day and you haven’t gotten all your protein in or if you do end up making a meal that has very little protein in it…you know what to do.
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And there you have it.
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Following these hacks, my friend, is how the hell you eat that much protein.
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So go freakin crush it!👊🏼
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And we’ll talk soon.
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♥️Grace