Vitality fitness and nutrition

This post is not only inspired by all the “new year, new me” messages that will only lead you to another frustrating, failed resolution… but also the impactful messages of .holistic.psychologist and . 🤍 The research is clear… challenging yourself both physically and mentally can hugely improve your health inside and out. It can be transformative for your mental health AND physical well being. It may seem counterintuitive, but to feel your best, you must challenge your body and mind and choose some discomfort over being comfortable.

So when facing your goals and feeling defeated-try looking at them from a new perspective. What small goal can you set for yourself and keep that commitment to your wellness for 4 weeks? Don’t overhaul everything-start with one change. After 4 weeks of consistency- add a second habit. This isn’t a rush to the finish line-this is the building blocks of a life that feels GOOD for you inside and out.

If one of your goals this New Year is to lose fat - skip the crazy restrictive diets and juice cleanses. Instead of burning out and “starting over” again.. and again.. and feeling frustrated with your lack of will power.. TRY EASY, NOT HARD ‼️

‼️Think… what are some SMALL changes, habits I can try to incorporate into my life?

‼️I’m starting my first “cut” of the year to lose some body fat while maintaining my muscle mass. This means, instead of spinning my wheels and burning myself out, I’m following a precise plan. I’m slowly moving into a calorie deficit through eating and exercise. When you follow a plan and you don’t overly restrict or go from 0 to 100–that’s when sustainable change happens!

‼️Try these simple nutrition hacks for your own healthy start to the year! Don’t over complicate it!!! It really DOES come down to the basics, the science—calories in and calories out. Balance and slow progress.
If you need help with your New Year plan, send me a message and I’d love to help 💪🏼❤️

The other day I was training a client and she asked me what I’m eating on Christmas. I described what I’m going to make for brunch and she said, “are you going to eat REAL pancakes?!”… fully expecting me to say no of course not, they’ll be gluten free, paleo, protein packed… My response? IT’S CHRISTMAS! Enjoy the treats in moderation. Incorporate some strategies to feel your best but PLEASE enjoy some holiday treats with your family and friends!

If the holiday season has you stressing about how you’re going to lose all your progress, PLEASE STOP. A few days out of the year will not make a dent in your progress if you are consistent the rest of the time. When you’re over stressed and restricting, you will most likely end up eating TOO MUCH then feeling physically and mentally horrible. Practice BALANCE as always!

Here’s what I recommend you focus on through this
next week:

- Have high protein and high fiber breakfasts. This
will start your day out energized and without crazy blood sugar crashes. Enjoy small amounts of treats here but keep it balanced with some protein like eggs, sausage, bacon, Greek yogurt, or whatever protein is available for you.

- Don’t skip meals trying to save up calories. This most likely will cause you to over eat later. Eat at regular intervals-you can eat smaller protein packed snacks if you aren’t feeling like a full meal!

- Keep moving! I love going for walks with family during holidays and looking at Christmas lights. Or you can catch a workout class, do an online workout at home, practice yoga, ride a bike, lift weights at your hotel gym, etc. Wherever you are, there’s some form of physical activity that’s possible.

- Enjoy the holiday time. Don’t let the festive meals
stress you out- enjoy treats in moderation, slow down and savor this time. Make memories. ❤️

And remember… You’re allowed to enjoy the
foods you love while getting results. In fact, overly restricting is never part of successful, long term fat loss. It’s all about finding YOUR balance!

Happy Holidays! 💚❤️🎄

🚨Don’t make the same mistakes I did! 🚨

-Switching up my workouts every week to “keep my muscles guessing” (this is a myth!)
- Going into a 500+ calorie deficit right off the bat (starving myself on top of doing hours of cardio)
- Running myself into the ground with exhausting sweaty HIIT workouts 6x week and not seeing results
- Not getting enough sleep and being super stressed out so I’m starving all the time

🚨Instead! Try the tips in this post to set yourself up for success! Anything worth having takes TIME so remember you’re in it for the long haul. Repetition, consistency, slow & steady progress, day in and day out, for weeks and months! You will be unrecognizable in 2024 💪🏼❤️

These mindset shifts were transformative for me! You may find that what is truly holding you back is actually your thoughts & habits-these lay the foundation for your life.

💥Stop trying to eat 1000 calories a day (sadly I did this for far too long 😓) and instead eat with intention. What are your goals? How many calories do you ACTUALLY need? How much protein, fat, carbs should you aim for? Are you getting micronutrients, fiber, minerals?

💥Don’t stay in the mental prison of labeling foods and restricting them (which most likely leads to a bad relationship with food and issues with overeating). Base your diet 80% on nutritious foods for your well-being and keep that 20% for treats that are best in moderation.

💥Life happens. I used to stress myself out if I couldn’t get in my cardio or hour long workout every single day. I would prioritize it over anything and everything. But learning that some days or weeks may be busier or have more pressing matters and I can’t be perfect 100% the time is freeing. Listening to my body and knowing when to push myself and when to rest has been a valuable lesson.

💥Changing my mindset with exercise has been so FREEING. Stop using it to punish yourself! Use it to BUILD, GROW, CLEAR YOUR MIND, ENERGIZE.

💥The research speaks for itself… crash diets are the WORST thing you can do for fat loss. They only set you up for failure and you end up gaining more fat than you started with. Focus your energy on building sustainable habits instead and you will be amazed at your results.

Showing up for yourself every day is the greatest form of self respect