Renee Eckberg Fitness

Renee Eckberg Fitness

Since starting my fitness journey nearly 2 years ago, I have developed a passion for helping others

Operating as usual

02/05/2023

One of my client’s progress: lots of consistent hard work! In it for the long haul 💪

TEAM BFF WINS!!

Client Michelle’s 5 month progress!

She’s been working with Coach

She’s been traveling a lot for work which has been a struggle but is managing to get her movement in and keeping food on point.

Scale is down 7 # and 16.5” lost!

Amazing Progress!!!

We Can Do Hard Things

Keep Crushing Your Goals!

Love Coach Beth and

27/04/2023
26/04/2023

…actually more spoons and coffee mugs than forks…😂

Photos from Peak Rehab LLC's post 23/04/2023

I’ve been going to Peak Rehab LLC for dry needling and it helps a ton; highly recommend this for tight muscles and tendons…my elbow, neck, biceps and shoulders thank you Jessica!!

17/03/2023

My amazing client, Deanna, is crushing her goals and feeling more confident than ever; changing on the inside and out!

TEAM BFF WINS!!

Coach :

Client Deanna has lost nearly 8” in 2 1/2 months and is strength training like a beast; you can see how her legs have developed in the pictures!

She says “Things are going very well, I’m gonna keep crushing day after day.

I’m just so proud of myself that I can do this. I’ve worked very hard.”

We love to hear this!!! Keep Crushing it Deanna!

We Can Do Hard Things

Love Coach Beth

11/01/2023

So proud of my client, she is crushing it in every aspect. ♥️🖤💪

TEAMBFF CLIENT WINS!!

Client M is down 5 pounds and 12.5”!!!!

You may be thinking only 5 pounds?!!! Lesson here! Don’t depend on the scale as your only means of progress!!!

This is what Coach Muscle Building/Fat Loss] Client M has to say!

“I’m so glad I signed up for one year of working with Team BFF;

I cannot imagine being done after 3 months…I’m at 3 months now and I’m just starting to understand where my emotional eating is coming from.

I can’t imagine being done at 6 months either because I want to learn how to write my own workouts and I’m just starting to see a pattern but I have a lot to learn.

I needed the commitment of 12 months and also the accountability for 12 months; I’m so excited to see where I’ll be in 9 months…

I already can tell I’m getting stronger!

I also loved that the longer I committed to coaching with BFF I got a better deal…it was like getting it on sale, and who doesn’t like a good sale?!

We are so proud of you and can’t wait to see what you can achieve in the next 9 months!!!

Keep Crushing It!

Love, Coach Beth and her Coach Muscle Building/Fat Loss]

21/12/2022

Amazing…Peak Rehab LLC you guys are doing amazing things!

14/12/2022

So excited for this opportunity coming next month! Sign up before the 20th to receive wary bird discount!! Message me with any questions 😊

14/12/2022

So proud of my client, Rocks!!

👯‍♀️TEAMBFF CLIENT WINS!!👯‍♀️

So much progress here at TEAMBFF!

Losing inches = Losing Fat!

We focus on more than just the scale here folks!!

Consistency, patience and dedication from Client M!

Great job!!!

We Can Do Hard Things

Love, Coach Beth

17/11/2022

So excited to have Amy Rudolph join our amazing !!

Hello Everyone!

TEAMBFF is growing!!! I’m SUPER excited to announce Coach joining the team!!!!

Amy is amazing and I am BEYOND excited to have her!!

Go give Amy some love!!!

About Amy…

I wanted to take a moment and introduce myself to all of you. My name is Amy and I’m the newest 1:1 coach on Team BFF! Beth and I have known each other for over three years now and I believe wholeheartedly in her mission to help you all live your best, strongest, healthiest lives! I have been an online coach for over 2 years myself and have helped hundreds of people achieve their goals.

I can’t even begin to tell you how excited I am to be a part of this amazing team. Thank you for having me and I look forward to interacting with you here in this group.

Quick bio:
•53
•Mom of two -22yo son, 21yo daughter
•Post menopause x 7 years
•Physical therapist since the late 1900’s 😂
•I think everyone should lift heavy s**t and practice
mobility work to make their bods strong & agile
•I love cereal, almond butter and Mexican food.
Chips, guac and queso are the bomb! 🥑❤️

Let’s have fun! 💪🏼

weightloss

Photos from Peak Rehab LLC's post 02/11/2022

Honored to be speaking at Peak Rehab LLC in January!
Check out the free intro class in December and sign up by Dec 15 for early bird pricing. All the nutrition you need to know to turn things around…once and for all!

15/08/2022

I’m so excited for this! ReneeEckbergFitness will not be gone, but I’ll be accepting 1:1 coaching through Beth Feraco Fitness!!
Join me on this new and exciting adventure 💪♥️

I’d like to Welcome new Team BFF Coach !!!

We are SUPER excited to have you on board changing lives!!!

I’m Renee, 52 years old, mom to 2 boys, 2 girls and 3 grandsons! My family is my first love and I would do anything for them…which actually became part of my problem; I was “doing” for everyone else except myself!

Much of my adult life was spent trying to figure out how to lose weight once and for all…except I had no idea where to start. I believed the only way to lose weight was to run and restrict food. Hello misery! I tried over and over but to no avail.

About 4 years ago I decided hiring a 1:1 coach would be my “last resort”. Hiring a coach, to me, meant I would instantly find success; all secrets would be revealed and I would finally live my perfect life. I was wrong. What I found out was I had to do the work, my coach couldn’t do it for me, and it was hard work; but it wasn’t impossible. Having a coach changed my life! She taught me how to make weekends work for me without giving up all the fun, held me accountable, and taught me what I needed to know about nutrition and strength training.

The other thing I found out is I love to lift weights, and it completely changed my body composition; no running required!

I’m a Certified Healthy Mindset Coach, Personal Trainer and will soon be certified in Nutrition as well. My passion is helping others figure out what works for them, giving the support needed, but also the tough love required to make the changes. Together we can work on the changes you need to give you the best life possible at ANY age!

Welcome Rene!!!

We Can Do Hard Things

Love, Coach Beth

26/07/2022

It’s easy to get hung up on making sure everything is measured, weighed and accounted for in a tracker.
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Don’t get me wrong, it’s super important to learn the importance of planning, weighing, and tracking food and learning to be consistent with this.
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But the problem comes when we think we have to be spot on with every macro in order to see success. Trust me, you don’t.
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Attempting perfection in weighing your food or entering the exact amount into your tracker doesn’t matter, what matters is that you are consistent with tracking and attempting to be accurate.
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Work at being consistent, not perfect!
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11/07/2022

Having only one goal that may take you a year to reach can be absolutely deflating. For example “I want to lose 30 pounds by the end of the year.” This is a great goal…but it’s long term… and it doesn’t give you any specifics on how to get there.
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So instead of working tirelessly at one goal or giving up and starting over again over and over, how about trying something different?
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If you have a weight loss goal, try breaking it up into manageable pieces, such as a three month or even one month goal.
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What are some things you need to accomplish in order to get to your long term goal? What steps will get you there?
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Perhaps learning how to incorporate enough protein in your diet? Learning what high protein foods are? Moving more each day?
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These are short term goals you can work on instead and you can even work on one for a few weeks and then add another.
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Breaking it up into manageable pieces helps. Make it measureable…how much protein will you shoot for each day? How many steps is a manageable goal to start with?
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If you need any help with this, I’m always here!
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Happy Monday!
Renee

07/07/2022

Three pictures of three very different phases in my life over the past three years…not only physically, but mentally.
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The left pic…completely frustrated at the age of 48 that I couldn’t figure out how to permanently lose the weight I had put on and taken off over and over again.
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Upper right…after I hired my first strength training coach and got to my leanest self ever…but found it unsustainable and was always hungry.
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Lower right…current pic and in a build for the past 5 months. Struggling mentally as I weigh the same as when I started in the left pic. I feel heavy and worry that I’ll never get the weight off again because of my age/hormone changes.
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My point here: every stage is difficult.
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When things get tough…what needs to change?
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𝗠𝗶𝗻𝗱𝘀𝗲𝘁: ʜᴏᴡ ʏᴏᴜ ʟᴏᴏᴋ ᴀᴛ ᴇᴠᴇʀʏᴛʜɪɴɢ:
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📍How you wake up and talk to yourself-are you encouraging yourself to begin a new day or pointing out all the flaws?
📍How you view exercise-is it something you dread or have it a nonnegotiable?
📍How you look at nutrition-are you eating a balanced variety of foods or eating as much processed food as you can get by with?
📍How do you view the relationships in your life-are you setting healthy boundaries and letting go of toxic relationships?
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Everyone needs a reset every once in a while…don’t be afraid to take a step back and reassess.
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This journey is lifelong; don’t make it more difficult than it has to be. We all struggle, we all need help in some way…don’t be afraid to reach out!
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My coaching is currently booked but I’m excited to take on new clients this fall…and I’m always here to help. ♥️

13/06/2022

All or nothing...we want to do it all right away; and if we can’t do all of it at once and do it perfectly we do nothing, or start over. Again.
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I think the majority of us have been here, but how can we instead slow the pace down and be realistic about our progress?
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Here’s a few tips to help:
📍start to look at progress differently; just getting one thing down that you haven’t been able to accomplish before is progress! Speak affirmatively to yourself; are you making small daily changes? Be satisfied with small steps!
📍take your eyes off that end goal; this will help you focus on what needs to be done at hand…not ALL the steps that need to be accomplished for the end goal…that’s too overwhelming!
📍can’t get to the gym for a bit? I have a lot of clients taking vacations or are extremely busy at the moment…they are working on mindset, tracking calories, getting better at meal planning or prepping, getting out for a walk or drinking more water. “Something” is always better than nothing.
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Don’t paralyze your progress or feel you need to constantly be starting over when you can’t get it all together at once. Slow progress is great progress; give yourself some grace but also hold yourself accountable for the things you CAN commit to.
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Let me know if you need any help with any of this.

10/06/2022

If you struggle on the weekends
here’s a few things to consider:
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📍How do you talk to yourself?
If you go into the weekend with a mindset that you’re “never going to be able to stick to the plan”…guess what, you won’t. Changing the way we speak to ourselves is a game changer and a great first step.
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📍Is your frustration causing you to fail before the weekend has even started? Sometimes we have ourselves talked out of success before we’ve even tried; simplify…break down your weekend into hour by hour increments if you need to, or one meal at a time mindset.
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📍Trying to make perfect decisions in every situation will lead to disaster.
I’ve been there. Give yourself some grace. If you struggle with perfectionism, remember that if it’s causing you to ultimately fail, you need to take a different route.
“Good enough” will do the job, and it’s a heck of a lot better than trying to be perfect and failing each time.
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💡When I started my fitness journey I went from not doing anything to striving for perfection all within a few months, and I ended up being overly restrictive and was ultimately miserable.
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📍Take your eyes off the end goal for a bit and simplify where you’re at…what can you change about the weekend? Can you plan a few meals/meal prep beforehand?
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📍Are you treating each weekend like a holiday? It will come again in 5 days…it’s really not that special of an occasion! Normalize your weekends.
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Let me know a helpful tip you’ve used and I’m sure if it helped you it will resonate with someone else!

09/06/2022

Hey I’ve been there! How about you? Maybe it’s a day you’re tired, sick of tracking, over your calories for the day…you just want to eat something and you don’t want to track it. I get it.
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Without really thinking about it…we eat it, don’t bother to track it and in our thinking it doesn’t count…or maybe we’re not even thinking about it.
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Maybe it’s BLT’s…bites, licks and tastes…if you’re not tracking them, it can make enough of a difference to bring you out of a deficit and not lose weight.
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If you ate it, it counts. Whether it’s tracked or not!

06/06/2022

Thinking you can’t change your body? What’s holding you back?
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In the picture on the left I was 48, and on the right, 50. I had no idea when I started where I would end up; I had no idea what I was doing with exercise or nutrition. I did know I was sick of trying to figure things out myself only to end up frustrated and spinning my wheels. Hiring a coach helped me sort out priorities and accountability; both to her, to myself, and to my goals.
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One of the most difficult things was the realization that the hard work I was putting in would not pay off immediately.
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Instead I had to learn to continue to work at it without seemingly making progress…but that’s when the most important changes started taking place: my mindset and habits.
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When you get up each morning and make a decision about how to talk to yourself, how does that go? Is it negative or positive talk? When you start to put boundaries in place, does that feel empowering or overwhelming? What builds your self confidence or self efficacy…?
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I started to realize the prize at the end did not need my constant focus. It was building the habits that would get me where I wanted to be. I had to keep putting in the work when I didn’t want to….I had to get up every morning and decide I was going to train as hard as I could; feed my body the fuel it needed. I started to treat weekend meals with the same priority as I did meals during the week.
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I figured out something else along the way…there is no end date; my goals and habits change and I keep changing along with them. I build new habits, set new goals, instill new boundaries…with no end date in mind.
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What about you? What habits are you building to put you on a path towards success? Let me know in the comments below or dm me, I’d love to chat!

03/06/2022

Many people worry they will not be capable of building muscle once they reach a certain age.
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While it may be more difficult, it IS still possible.
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Instead of worrying about whether you will be able to 𝙗𝙪𝙞𝙡𝙙 muscle, start thinking in terms of 𝐦𝐚𝐢𝐧𝐭𝐚𝐢𝐧𝐢𝐧𝐠 the muscle you already have.
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Think about it this way…if you’re starting your strength training journey at age 50 and you’re now able to maintain instead of naturally losing muscle, 𝙮𝙤𝙪’𝙧𝙚 𝙖𝙡𝙧𝙚𝙖𝙙𝙮 𝙬𝙞𝙣𝙣𝙞𝙣𝙜! Building more muscle after that is bonus.
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For the record, I didn’t start until I was 48. It’s really never too late.
If you need help getting started, I’m here to point you in the right direction.

02/06/2022

To most the idea of continuing a muscle building phase through summer does not sound appealing…I get it. I actually agree; the thought of summer clothes feeling snug and intentionally gaining weight when everyone else is getting lean did not sound like anything I would ever choose to do.
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But my goal is to not only build muscle, but also overcome the mentality that I’m at my best only when I’m at my leanest.
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My/your worth doesn’t come from how we look; we don’t have to maintain our leanest/best looking self 24/7/365 to be successful. The growth that happens on the inside is the real game changer, the outward stuff makes it more fun.
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Building muscle is slow, like changing your mindset. Once you experience growth from the inside out, you won’t want to quit.
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So how about you? Are there areas in your life where you’re working hard to change the way things look on the outside before you work on the inner stuff?
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Just some Thursday thoughts to consider before the weekend…let me know where you’re at with this; I’d love to chat!

01/06/2022

Training, macros, sleep…they’re all going to be unique to YOU, so trying to mimic exactly what someone else does in order to look like them will not yield the same results.
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When we fall into the comparison trap it becomes an endless loop of disappointment that starts to cloud our judgment.
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Instead, focus on getting curious about how your body responds to stimuli and how you can improve on the steps that will get you to YOUR goals.
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Remember also, genetics plays a huge role in how much muscle you are able to build AND where you lean out first. Appreciate the hard work you’ve taken to get to where you’re at and embrace the uniqueness of you at every stage; you’re worth it. ♥️
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27/05/2022

Planning ahead as many ways as possible is an excellent way to stay on track, especially over the weekend when most people tend to change their routine and unexpected plans come into play.
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Several of my clients have checked in with me already today and each one has let me know how they have planned in advance for the weekend.
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Some examples of what they have done:
-rented an Airbnb instead of a hotel so they can make their own meals
-packed healthy snacks for a drive
-packed their own non alcoholic drinks to a friends party
-searched a menu to plan what they will eat
-got their work out completed in advance
-asking me to hold them accountable by sending me a pic of their restaurant menu choice
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All excellent ways to plan for success.
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Each step you take is a vote for the type of person you are becoming. Either a person that plans for success or….attempts to do it on the fly.
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If you are not taking small steps to help you succeed, what is holding you back?
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📍Time management?
📍Lack of resources/systems?
📍Strong hate for tracking?
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Get curious about what makes you stumble…what gets in the way?
Dwell on why it keeps coming up and monitor those situations.
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Next, start to think about steps you can take the next time a situation comes up and what steps you could put in place beforehand to better choices.
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It doesn’t matter how anyone else handles situations, what steps they take, it’s about what works for YOU!
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And you won’t know except through trial and error.
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You can’t will or motivate your way to success, you have to plan things out, and do the work. It’s not always easy!
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I’d love to hear in the comments one thing you do consistently to help you plan for success!

10/05/2022

Extrinsic goals…getting shredded for that new swim suit, the upcoming wedding, high school class reunion, wanting to impress someone else…these are goals that have an outward “how I look” external outcomes.
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When we aim for goals like this, the first thing that often comes to mind is “how do I get there as quickly as possible” and often we resort to restrictive dieting, endless amounts of cardio and quick fix schemes. If we do reach our goal, oftentimes the event passes we go back to the same old routine, and end up enduring the journey instead of enjoying it.
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Extrinsic goals may not be bad in and of themselves, but when they cause us to yo-yo up and down, or cause extreme sudden change in lifestyle, our habits long term really aren’t effected and we start to resent and hate what we think we have to do in order to reach our goals. We spin our wheels, never really understanding why or what we’re missing to see success long term.
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If instead, if we focus on long term, intrinsic goals…such as overall health and strength as we age, improving heart health, maintaining flexibility and mobility, feeling good about ourself, we focus on the long term…and sustainable habits aid us along the way, such as going for a walk every day, finding an activity we love and can do with friends.
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Long term goals mean we don’t need to race to a finish line, there’s no hurry, no “getting there”, because we just keep working at it…and enjoy the process along the way.
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Does this sound like a better approach than what you’re currently doing? Let’s work together and see what we can do.
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💛Renee

27/04/2022

𝐌𝐮𝐬𝐜𝐥𝐞 𝐁𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐏𝐡𝐚𝐬𝐞 𝐮𝐩𝐝𝐚𝐭𝐞!
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Hey there, I’m definitely past due on an update.
Month 3 nearly complete and let me just say:
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ᴛʜɪꜱ ɪꜱ ᴇxᴄɪᴛɪɴɢ ꜱᴛᴜꜰꜰ!!
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𝙃𝙤𝙬 𝙄’𝙢 𝙛𝙚𝙚𝙡𝙞𝙣𝙜 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡𝙡𝙮:
~feeling amazing actually! I feel like I’m eating enough that I’m not always hungry, satisfied for the most part but some days could definitely eat more.
~my training sessions are strong…lots of energy and able to apply progressive overload consistently.
~I’m sleeping much better than usual, which has been glorious of course.
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𝘾𝙝𝙖𝙣𝙜𝙚𝙨 𝙄’𝙫𝙚 𝙢𝙖𝙙𝙚:
~although I didn’t start my surplus with the idea that I would indulge in a lot of treats, aka processed food, it happened. I had extra calories, and I found myself using too many for non-nutritious food. It started messing with my digestion, and although it wasn’t a huge amount of junk, it was more than I was used to.
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I started incorporating more whole foods, namely fruits and vegetables to fill my carbs instead of jelly beans.
Amazing what a difference that can make!
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Calories have increased around 400-500/day since starting.
Weight has fluctuated a bit as has hunger. I’ve been in a fairly predictable pattern of:
-increase calories
-weight increases slightly
-digestive issues start
-weight stabilizes or drops after digestion is resolved
-hunger starts showing up again
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𝐌𝐢𝐧𝐝𝐬𝐞𝐭: I wanted a muscle building phase, I hired a coach to get me where I want to go, and that’s where I have to keep my focus. Some days are a struggle, especially if I see pictures of myself at my leanest, but those thoughts are short lived. I’ll be there again. The juice will be worth the squeeze!
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Having a coach takes the thinking/figuring part out of it for me, provides accountability, education and guidance when it gets tough. Never underestimate the importance of having a coach. Coaches need coaches!
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What about you? Tell me about what phase you’re in; are you just starting in your fitness journey? I’d love to hear how it’s going for you; shoot me a dm so we can chat!

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