Taylor Schrank

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motivation is what makes it happen. ⁣
habits are what keeps it going. 🫶🏼⁣
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Struggles exist for all of us, no matter how much in control we believe to be. 🫶🏼⁣
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How we respond to these struggles is what makes the difference. ⁣
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This is where self discipline comes into play. Self discipline is how you’re able to achieve your goals even in the face of adversity. ⁣
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It’s not going to be easy. ⁣
It’s not supposed to be. ⁣
Embrace the hard times and remember that you’re doing this for something positive. ⁣
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Everyone’s struggles look different: ⁣
- First, recognize them ⁣
- Second, list all the potential solutions. ⁣
- Third, take action and stick with it, but don’t hesitate to ask for help. You’re not alone.⁣
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Discipline is consistency of action. ⁣
If you can’t stay motivated, just stay consistent. ⁣
It takes practice to be disciplined. ⁣
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It must be learned like any other skill. ⁣
This takes time, but over time small changes will add up to something big. ⁣
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You don’t need to fix all of your problems at once. ⁣
This can lead to feeling overwhelmed. Devote your effort to one problem at a time and enjoy the results you’ve worked for.⁣
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Struggles exist for all of us, no matter how much in control we believe to be. 🫶🏼⁣
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How we respond to these struggles is what makes the difference. ⁣
⁣
This is where self discipline comes into play. Self discipline is how you’re able to achieve your goals even in the face of adversity. ⁣
⁣
It’s not going to be easy. ⁣
It’s not supposed to be. ⁣
Embrace the hard times and remember that you’re doing this for something positive. ⁣
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Everyone’s struggles look different: ⁣
- First, recognize them ⁣
- Second, list all the potential solutions. ⁣
- Third, take action and stick with it, but don’t hesitate to ask for help. You’re not alone.⁣
⁣
Discipline is consistency of action. ⁣
If you can’t stay motivated, just stay consistent. ⁣
It takes practice to be disciplined. ⁣
⁣
It must be learned like any other skill. ⁣
This takes time, but over time small changes will add up to something big. ⁣
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You don’t need to fix all of your problems at once. ⁣
This can lead to feeling overwhelmed. Devote your effort to one problem at a time and enjoy the results you’ve worked for.⁣
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Notice how happy you get when you literally just do you. 💛🍁⁣⁣
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Stop waiting to do the things you want to do. ⁣
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🍁🍂

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How to make make healthy eating easy! 🤗⁣⁣
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☀️The more specific you are in what you dream and want, the easier it will be to find solutions and have actual steps to get you there. ⁣⁣
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▫️First! Set up your environment so it works FOR you instead of against you. ⁣⁣
(This can work for any goal) ⁣⁣
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- When you remove all the unhealthy options, Plan A becomes Plan B. ⁣⁣
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▫️Avoid restrictions! Just limit your consumption. ⁣⁣
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▫️Begin finding what your personal trigger foods are. ⁣⁣
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- Keep a log of all the foods you consume for a least one week and be honest with it. ⁣⁣
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- Keep a log/mental note of what triggers you and then make a plan to help lessen the frequency of those triggers. ⁣⁣
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▫️Make a promise not to keep those foods in your house anymore. ⁣⁣
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This is great because you are less likely to reach for it BUT it doesn’t mean you can never have those foods again. ⁣⁣
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▫️Make this your new norm! ⁣⁣
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🤍It’s ok to feel discouraged when something that you’ve tried doesn’t work for you. ⁣⁣
But REFUSE to stay discouraged. ⁣⁣
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***ygainsinprogress ⁣

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How to make make healthy eating easy! 🤗⁣⁣
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w/

⁣⁣
☀️The more specific you are in what you dream and want, the easier it will be to find solutions and have actual steps to get you there. ⁣⁣
⁣⁣
▫️First! Set up your environment so it works FOR you instead of against you. ⁣⁣
(This can work for any goal) ⁣⁣
⁣
- When you remove all the unhealthy options, Plan A becomes Plan B. ⁣⁣
⁣⁣
▫️Avoid restrictions! Just limit your consumption. ⁣⁣
⁣⁣
▫️Begin finding what your personal trigger foods are. ⁣⁣
⁣
- Keep a log of all the foods you consume for a least one week and be honest with it. ⁣⁣
⁣
- Keep a log/mental note of what triggers you and then make a plan to help lessen the frequency of those triggers. ⁣⁣
⁣⁣
▫️Make a promise not to keep those foods in your house anymore. ⁣⁣
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This is great because you are less likely to reach for it BUT it doesn’t mean you can never have those foods again. ⁣⁣
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▫️Make this your new norm! ⁣⁣
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🤍It’s ok to feel discouraged when something that you’ve tried doesn’t work for you. ⁣⁣
But REFUSE to stay discouraged. ⁣⁣
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***ygainsinprogress ⁣

🌀🌀🌀

80/20 eating > Restrictive Eating ⁣
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🤍Tips for a healthier & happier fitness journey & help to stop stressing about what we eat! ⁣
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Too restrictive on your diet negatively affects you:⁣
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- muscle loss, fatigue, nutrient deficiency ⁣
- impact on social life⁣
- lowers your metabolism ⁣
to name a few..⁣
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💥While we look to restricting to lower weight/body fat, your body will hold onto body fat as it goes into survival mode because of the very low calorie intake. ⁣
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The 80/20 rule is a technique not used as a diet plan, but rather a mindset. ⁣
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Allows you the flexibility + lack of restrictions. ⁣
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- promotes healthier habits⁣
- you nourish your body with a variety of nutrient rich foods⁣
- reduce stress + bloating⁣
- you can eat anything in moderation!⁣
- regulate your appetite and digestion⁣
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REMEMBER! (During your fitness journey)⁣
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Even your 20% indulgences should be enjoyed in moderation. Practice! ⁣
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You don’t have to make healthy eating boring! Get creative with your healthy recipes!⁣
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This allows you to work smarter with nutrition more positive effects. ⁣
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How to handle cravings for unhealthy foods!
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▫️ Don’t have any food restrictions!
Learn to incorporate what you crave into your diet appropriately and honestly!

▫️ Take more care of your mental health! Feeling unhappy, depressed, and/or stressed can cause people to reach for sugars or snacks that release endorphins to make you feel happy and comfortable!
Let’s work to find something else that can make us happy! Create a list of all the things that you enjoy!💕

▫️17 out of 20 healthy meals should be on point!
Ease yourself into that if you need
(Ex: start a goal of 10 healthy meals, then 12, then 15 and so on!)

▪️ Cravings might mean you’re missing something!
When craving sweets, it could usually mean you’re dehydrated! So try drinking a glass of water first!
Could be a sign that you need my fruits and veggies!
Craving salty foods? You might be missing the natural minerals insalt!
Fatty foods? Could just be craving actual thoughts, so shoot to reach for healthier fats!

Decipher what is actually a craving or what is worth giving into.

I’m a sucker for 🍪&🍕!
What’s yours??


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Who ever needs to hear this! 💕👇⁣
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Not every day is going to be good day. ⁣
But show up anyway! ⁣
Make modifications and not excuses!⁣
You got this!! ⁣
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❤️ ⁣

Carbs are not bad for you!✨⁣
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It’s common for people to be hungrier in the evening and to snack a lot throughout the day.⁣
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It’s because we need to eat more nutritional dense foods.⁣
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When it comes to weight loss, people lean towards cutting carbs thinking they are all bad. ⁣
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Did you know fruits and veggies are considered complex carbs?⁣
They are harder to break down being a more stable energy. ⁣
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Complex carbs are less likely to cause spikes in blood sugar and provide the vitamins and minerals you need. ⁣
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Simple carbs, like those cakes, soda, and cookies that we like, break down more quickly into energy leaving you hungry again. This continues and leads to weight gain.⁣
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Simple carbs don’t need to be completely cut out but you should aim to limit them. ⁣
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If you strive to eat well balanced meals with a carb, fat, and protein, you will be less likely to over consume. ⁣
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Granted, life happens and it’s not always that perfect combo, but keep this in mind for your meals. You are more inclined to stay consistent over the long term than completely cutting out foods. 🤍⁣
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I’d rather be wrong, than not know at all. 💚🌿☀️⁣
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I’m a person that struggles with making a decision… ⁣
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But when I do, it usually turns out better than I have hoped to be. ⁣
& sometimes not how I expected, but still has its benefits! ⁣
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Now following that quote, I have been able to make changes in my life. ⁣
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✨I start seeing myself in the circumstances that I hope to have. In any aspect of my life.⁣
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✨Instead of saying this is the way I am,⁣
I start saying this is who I want to be.⁣
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‼️Remember that your input shapes your outlook and your outlook shapes your behavior. ⁣
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Those ideas that you have about yourself in your head, do they make you believe that you can’t change?⁣
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How you see yourself is how you act,⁣
and a lot of people tend to view themselves in a negative way. ⁣
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🤍What can you do to help yourself become the person you envision yourself to be?⁣
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Make a decision and never think about it again.⁣
This will help eliminate all other options. ⁣
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Weekend Walks 🦋⁣
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Why long walks are good for you! ⁣
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- I work from home, so more sunshine is needed. ☀️ ⁣
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- Reduces stress & improves your mood, promotes heart health, improve your sleep, burns calories, easier on joints, etc. ⁣
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- You may run into cute doggies. 🐶⁣
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Weekend Walks 🦋⁣
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Why long walks are good for you! ⁣
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- I work from home, so more sunshine is needed. ☀️ ⁣
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- Reduces stress & improves your mood, promotes heart health, improve your sleep, burns calories, easier on joints, etc. ⁣
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- You may run into cute doggies. 🐶⁣
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If you don’t go after you want,⁣
then you’ll never have it. 🌼💜🌿⁣
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It’s time to start doing the things you love.⁣
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This is your reminder to not forget to live a little. ⁣
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❤️ ⁣

When you don’t feel ready!! 🙈⁣⁣⁣
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Have you ever done something you knew you weren’t ready for ⁣⁣⁣
but did it anyway ⁣⁣⁣
and it turned out different than you had thought? ⁣⁣⁣
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That’s the thing about taking action. ⁣⁣⁣
You don’t know that you can do it until you actually do it. ⁣⁣⁣
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& THEN! You become someone who does it. ⁣⁣⁣
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That’s how you grow. ⁣⁣⁣
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I know you may feel like you could make a fool of yourself and or feel the need to be full prepared before you take action. ⁣⁣⁣
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Know that you can’t prepare for the details of every single possible thing that might come your way. ⁣⁣⁣
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Don’t wait for your feelings to change to take the action. ⁣⁣⁣
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Just take the action and see how your feelings change. ⁣⁣⁣
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The future is always uncertain. ⁣⁣⁣
It’s scary too. ⁣⁣⁣
BUT it’s so rewarding when you finally just do it. 🤍 Then it becomes less scary. ⁣⁣⁣
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***ygainsinprogress ⁣⁣

2nd Spartan Race ✔️ ⁣⁣
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So brutal mostly climbing a mountain, then they leave most of the obstacles on mile 6. ⁣⁣🥵
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▫️had a bug fly up my nose⁣⁣
▫️carried a 30lbs bucket through mud and found its deepest hole. ⁣⁣
▫️only had to do burpees 2x 💪⁣⁣
▫️didn’t tear my palms open this time 👌⁣⁣
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Still a great time! ❤️ And can’t wait for the ones in August & October!! ⁣⁣
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💪 ❤️ ⁣⁣⁣⁣⁣
***y

Overcoming intimidation in the gym!🙈⁣
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It happens to everyone! Especially starting out.⁣
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I sometimes still get super nervous in the gym & I have seen so many wonderful ladies throughout my fitness career gain the confidence when they didn’t even want to step foot in the gym! It’s incredible! 💕⁣
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But here are a few things that have helped me throughout my fitness journey that has helped me gain more confidence! ⁣
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Know that most people are too busy thinking about themselves.⁣
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I know just telling you doesn’t help the fear go away.⁣
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But you deserve to be in the gym just as everyone else!⁣
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▫️ Start in the areas that make you the most comfortable. ⁣
I always like to start in the same spot upstairs in a stretching area. It’s rarely ever packed & feels like a safe space. ⁣
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▫️ Have. A. Plan. ⁣
This will get you feeling so much better about going and knowing what you need to get done! ⁣
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▫️ Take a group class! ⁣
I did this at my new gym and it has helped me meet people! Plus, the instructors can help you learn good form! ⁣
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▫️ Make an awesome workout playlist so then you can zone in & focus on you and your workout. ⁣
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▫️ Take a friend with you or hire a trainer! ⁣
You won’t feel as alone and you will have someone to keep you accountable! ⁣
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What you should know before starting your finish journey!💙⁣
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REMEMBER:⁣
Habits take time to build.⁣
Training WILL get better with time. ⁣
Practicing proper nutrition takes extra effort! ⁣
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Focus on these few habits & get really consistent with them! ⁣
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▫️Start training 3-5x per/wk. ⁣
You eventually plateau!⁣
(new post on plateau soon!)⁣
So make sure to push yourself during the workouts & progressively overload. ⁣
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▫️Drink water & make sure to have at least 2 days of rest. ⁣
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▫️I suggest to have protein with every meal. ⁣
You maintain & build muscle. ⁣
Assists with recovery. ⁣
Helps you not be too hungry between meals⁣
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▫️Learn and master compound movements! Keep these basics in your routines. ⁣
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