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I was struggling 𝗵𝗮𝗿𝗱 adjusting to tra

I was struggling 𝗵𝗮𝗿𝗱 adjusting to training in the mornings.
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I wasn’t giving my nutrition 100%.
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There were so many days I thought “𝘸𝘦𝘭𝘭 𝘸𝘩𝘢𝘵’𝘴 𝘵𝘩𝘦 𝘱𝘰𝘪𝘯𝘵.”
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The transition from fall to winter is a tough one getting to the gym (esp. for someone who’s perpetually cold). 🥶
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𝘏𝘢𝘷𝘪𝘯𝘨 𝘵𝘰 𝘸𝘢𝘳𝘮 𝘶𝘱 𝘵𝘩𝘦 𝘤𝘢𝘳 𝘢𝘯𝘥 𝘵𝘩𝘢𝘸 𝘵𝘩𝘦 𝘸𝘪𝘯𝘥𝘴𝘩𝘪𝘦𝘭𝘥 𝘣𝘦𝘧𝘰𝘳𝘦 𝘥𝘳𝘪𝘷𝘪𝘯𝘨
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𝘎𝘦𝘵𝘵𝘪𝘯𝘨 𝘶𝘱 𝘦𝘢𝘳𝘭𝘺 𝘸𝘩𝘦𝘯 𝘪𝘵’𝘴 𝘤𝘰𝘭𝘥 𝘢𝘯𝘥 𝘤𝘰𝘻𝘪𝘦𝘳 𝘶𝘯𝘥𝘦𝘳 𝘵𝘩𝘦 𝘤𝘰𝘷𝘦𝘳𝘴
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So in November, when I felt things falling apart, 𝗜 𝗺𝗮𝗱𝗲 𝗮 𝗰𝗼𝗺𝗺𝗶𝘁𝗺𝗲𝗻𝘁 𝘁𝗼 𝗺𝘆𝘀𝗲𝗹𝗳.
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As a business owner I have to take care of ME first.
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Certain things need to be non-negotiable for me to maintain my sanity.
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My business won’t grow if I don’t keep my own priorities in line.
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So all of November I struggled but I kept overcoming my own 𝗶𝗻𝘁𝗲𝗿𝗻𝗮𝗹 𝗿𝗲𝘀𝗶𝘀𝘁𝗮𝗻𝗰𝗲.
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The resistance is that voice in my head that says “𝘵𝘰𝘥𝘢𝘺 𝘤𝘢𝘯 𝘣𝘦 𝘢 𝘳𝘦𝘴𝘵 𝘥𝘢𝘺… 𝘺𝘰𝘶 𝘦𝘢𝘳𝘯𝘦𝘥 𝘪𝘵.”
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“𝘑𝘶𝘴𝘵 5 𝘮𝘰𝘳𝘦 𝘮𝘪𝘯𝘶𝘵𝘦𝘴…”
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“𝘎𝘰 𝘣𝘢𝘤𝘬 𝘵𝘰 𝘣𝘦𝘥…”
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Now every morning I wake up and the first thought through my mind is “overcome resistance.”
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I took care of myself in November as a result and I’ve 𝗻𝗲𝘃𝗲𝗿 𝗳𝗲𝗹𝘁 𝗯𝗲𝘁𝘁𝗲𝗿 ending a year with my own fitness.
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I’m not the strongest I’ve ever been,
I’m not the most muscular,
I’m not 100% perfect with my nutrition,
& I’m not going to the gym any more than I used to…
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But I am damn proud.
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My business has grown as a result and so has my ability to 𝗼𝘃𝗲𝗿𝗰𝗼𝗺𝗲 𝗿𝗲𝘀𝗶𝘀𝘁𝗮𝗻𝗰𝗲 𝗮𝗻𝗱 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗱𝗶𝘀𝗰𝗶𝗽𝗹𝗶𝗻𝗲 𝗱𝗮𝗶𝗹𝘆.
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My advice to those of you who feel the way I felt back in October, struggling to create a routine…
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𝗞𝗲𝗲𝗽 𝗴𝗼𝗶𝗻𝗴.
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Make 𝘀𝗺𝗮𝗹𝗹 commitments to yourself and build on them.
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Overcome resistance 𝗱𝗮𝗶𝗹𝘆, wherever possible.
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You got this. 💜

𝗪𝗵𝗮𝘁 𝗜 𝗴𝗮𝗶𝗻𝗲𝗱 𝗯𝗲𝘁𝘄𝗲𝗲𝗻 𝟮𝟬𝟭𝟰 & 𝟮𝟬𝟮𝟭…
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It might look like I just gained some muscle & (𝘮𝘰𝘴𝘵 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵𝘭𝘺) eyebrows…
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But between these two photos but 𝗜 𝘁𝗿𝘂𝗹𝘆 𝗴𝗮𝗶𝗻𝗲𝗱 𝘀𝗼 𝗺𝘂𝗰𝗵 𝗺𝗼𝗿𝗲.
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My junior and senior year I struggled a lot with emotional eating.
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▪️𝘔𝘺 𝘱𝘢𝘳𝘦𝘯𝘵𝘴 𝘸𝘦𝘳𝘦 𝘨𝘰𝘪𝘯𝘨 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘢 𝘥𝘪𝘷𝘰𝘳𝘤𝘦
▪️𝘐 𝘸𝘢𝘴 𝘴𝘵𝘳𝘦𝘴𝘴𝘦𝘥 𝘸𝘪𝘵𝘩 𝘚𝘈𝘛’𝘴 + 𝘤𝘰𝘭𝘭𝘦𝘨𝘦 𝘢𝘱𝘱𝘭𝘪𝘤𝘢𝘵𝘪𝘰𝘯𝘴
▪️𝘐 𝘸𝘢𝘴 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘪𝘯𝘨 𝘳𝘦𝘭𝘢𝘵𝘪𝘰𝘯𝘴𝘩𝘪𝘱 𝘥𝘳𝘢𝘮𝘢
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So I coped by eating food until I felt sick because it filled a void.
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But I also had an athletic image to keep up. So I tried to compensate.
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I regularly stayed up past my bedtime planning out workouts, cardio and meals, all as 𝗽𝘂𝗻𝗶𝘀𝗵𝗺𝗲𝗻𝘁 for what I had done that night.
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𝘐 𝘳𝘢𝘯 𝘭𝘰𝘯𝘨 𝘥𝘪𝘴𝘵𝘢𝘯𝘤𝘦𝘴
𝘗𝘭𝘢𝘺𝘦𝘥 𝘵𝘰𝘯𝘴 𝘰𝘧 𝘷𝘰𝘭𝘭𝘦𝘺𝘣𝘢𝘭𝘭
𝘐 𝘬𝘦𝘱𝘵 𝘵𝘳𝘺𝘪𝘯𝘨 𝘵𝘰 𝘴𝘵𝘪𝘤𝘬 𝘵𝘰 1200 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘢 𝘥𝘢𝘺
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So naturally, I couldn’t stick to it because my 𝘣𝘰𝘥𝘺 𝘸𝘢𝘴 𝘴𝘵𝘢𝘳𝘷𝘪𝘯𝘨.
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The low calories perpetuated my emotional + stress eating, and feelings of guilt and shame.
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I was enthusiastic in the moment but 𝘥𝘦𝘦𝘱 𝘥𝘰𝘸𝘯 𝘐 𝘬𝘯𝘦𝘸 𝘐 𝘸𝘰𝘶𝘭𝘥𝘯’𝘵 𝘴𝘵𝘪𝘤𝘬 𝘵𝘰 𝘪𝘵.
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The cycle repeated.
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Saying I would be “good”
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Failing and self-sabotaging from the start
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And never changing.
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It only changed when I decided that 𝘭𝘦𝘴𝘴 𝘪𝘴𝘯’𝘵 𝘮𝘰𝘳𝘦
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𝘐 𝘳𝘢𝘪𝘴𝘦𝘥 𝘮𝘺 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴
𝘐 𝘴𝘵𝘰𝘱𝘱𝘦𝘥 𝘥𝘰𝘪𝘯𝘨 𝘦𝘹𝘤𝘦𝘴𝘴 𝘤𝘢𝘳𝘥𝘪𝘰 𝘢𝘯𝘥 𝘢𝘭𝘭𝘰𝘸𝘦𝘥 𝘮𝘺 𝘣𝘰𝘥𝘺 𝘵𝘰 𝘳𝘦𝘴𝘵.
𝘐 𝘢𝘭𝘭𝘰𝘸𝘦𝘥 𝘮𝘺𝘴𝘦𝘭𝘧 𝘵𝘰 𝘦𝘢𝘵 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘳𝘦𝘴𝘵𝘳𝘪𝘤𝘵𝘪𝘰𝘯
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And then I started to see the guilt, shame, self-hatred, + self-sabotage all wash away slowly.
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Less isn’t more when it comes to being healthy or changing your body
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& The answer to your over eating problem is most likely the 𝘰𝘱𝘱𝘰𝘴𝘪𝘵𝘦 of what you think.
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I learned all this by trial and error over many years…
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But our clients unlearn these bad habits in a matter of WEEKS.
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Wanna learn more? DM me “LESS ISNT MORE” and I’ll explain how this process works for our clients.

It took me 𝗳𝗼𝗿𝗲𝘃𝗲𝗿 to get my

It took me 𝗳𝗼𝗿𝗲𝘃𝗲𝗿 to get my first pull up.
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I remember dreading the flexed arm hang test in elementary school.
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I’ve always had really tiny hands (for my height and in general).
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It’s held me back with my grip strength a lot - its why I rely on versa grips for heavy DB/BB lifts.
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When I was 19, I did my first spartan race and couldn’t hold myself on any pull-up/monkey bar obstacles so I had to do 𝗔𝗟𝗟 the penalties for it (it was a lot of burpees!).
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It was pretty embarrassing, and as an athlete my whole life I felt like I shouldn’t be in that position.
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I am capable
I am strong
I am resilient
I always have been…
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𝘚𝘰 𝘸𝘩𝘺 𝘸𝘢𝘴𝘯’𝘵 𝘐 𝘤𝘢𝘱𝘢𝘣𝘭𝘦 𝘰𝘧 𝘢 𝘴𝘪𝘯𝘨𝘭𝘦 𝘱𝘶𝘭𝘭 𝘶𝘱??
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From that point forward I dedicated a good part of my training to improving my pull up and back strength.
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⏭ Fast forward to now, I can do 5-6 pull ups on a good day…
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⏭ & I can always do one or two on a whim (like during this photoshoot) even when I’m not training for it consistently.
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There are a few tips and specific exercises that I used to improve my pull up strength over the years…
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The most important tip being practicing variations of 𝗔𝗖𝗧𝗨𝗔𝗟 𝗽𝘂𝗹𝗹 𝘂𝗽𝘀.
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Seriously, stop with the assisted pull up machine - 𝘪𝘵’𝘴 𝘯𝘰𝘵 𝘨𝘦𝘵𝘵𝘪𝘯𝘨 𝘺𝘰𝘶 𝘢𝘯𝘺𝘸𝘩𝘦𝘳𝘦.
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I’ve created a 100% FREE training guide centered around 𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗳𝗶𝗿𝘀𝘁 𝗽𝘂𝗹𝗹 𝘂𝗽 𝗮𝗻𝗱 𝗶𝗺𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝗶𝗻𝗴 𝗮𝗹𝗹 𝘁𝗵𝗲 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 𝗻𝗲𝗰𝗲𝘀𝘀𝗮𝗿𝘆 𝘁𝗼 𝗱𝗼 𝘀𝗼.
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Want access? All you have to do is DM me “Pull Ups!” and it’s yours! 💪🏼

𝗜 𝗶𝗻𝗱𝘂𝗹𝗴𝗲𝗱 𝗵𝗮𝗿

𝗜 𝗶𝗻𝗱𝘂𝗹𝗴𝗲𝗱 𝗵𝗮𝗿𝗱 𝗼𝘃𝗲𝗿 𝘁𝗵𝗲 𝗵𝗼𝗹𝗶𝗱𝗮𝘆 𝘄𝗲𝗲𝗸𝗲𝗻𝗱.
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𝘍𝘶𝘭𝘭 𝘴𝘶𝘨𝘢𝘳 𝘎𝘩𝘪𝘳𝘢𝘳𝘥𝘦𝘭𝘭𝘪 𝘩𝘰𝘵 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦.
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𝘊𝘰𝘳𝘯𝘦𝘥 𝘣𝘦𝘦𝘧 𝘙𝘦𝘶𝘣𝘦𝘯 𝘴𝘢𝘯𝘥𝘸𝘪𝘤𝘩.
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𝘔𝘦𝘹𝘪𝘤𝘢𝘯 𝘧𝘢𝘫𝘪𝘵𝘢𝘴, 𝘤𝘩𝘪𝘱𝘴, 𝘨𝘶𝘢𝘤𝘢𝘮𝘰𝘭𝘦 𝘢𝘯𝘥 𝘤𝘦𝘷𝘪𝘤𝘩𝘦
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𝘈 𝘧𝘶𝘭𝘭 𝘛𝘩𝘢𝘯𝘬𝘴𝘨𝘪𝘷𝘪𝘯𝘨 𝘥𝘪𝘯𝘯𝘦𝘳 𝘴𝘱𝘳𝘦𝘢𝘥.
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𝘔𝘢𝘯𝘺, 𝘮𝘢𝘯𝘺 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦 𝘤𝘩𝘪𝘱 𝘤𝘰𝘰𝘬𝘪𝘦𝘴.
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For Thanksgiving, we spent the whole week out of routine at @chimichonga18’s parents place.
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We’ve been doing this as Thanksgiving tradition for 3 years now, and this was the first year I didn’t feel anxiety around the trip.
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This was the first year I helped myself to mama’s cooking for dinner multiple nights in a row instead of trying to do my own thing.
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This was the first year “flexibility” and balance during the holidays REALLY clicked for me.
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It’s hard for me to say no all the time and rely on willpower…
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Because it’s 𝗻𝗼𝘁 𝗻𝗲𝗰𝗲𝘀𝘀𝗮𝗿𝘆 to rely on willpower to reach your goals.
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I enjoyed freely and flexibly within my means.
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𝗪𝗶𝘁𝗵𝗼𝘂𝘁 guilt.
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Practicing what I preach is my #1 priority with my nutrition so I can walk the walk and help my clients reach their goals this way too at @permanent.change.coaching.
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Hear me out -
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You don’t need to cut out food groups, alcohol, carbs, sugar to see results…
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You 𝗰𝗮𝗻 achieve balance, indulgence, health and results at once.

Curious as to how? Comment what you struggle to enjoy in moderation and I’ll drop you some tips 👇🏼

There's 𝗻𝗼 𝘄𝗮𝘆 you can eat leftover

There's 𝗻𝗼 𝘄𝗮𝘆 you can eat leftovers and stay on track.
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At least, that's what you believe... right?
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Mac and cheese, mashed potatoes, pumpkin pie...
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You may as well wait to start your diet back up in mid-December, because these leftovers will last you a while, right?
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𝗪𝗿𝗼𝗻𝗴.
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Staying on track doesn't need to be black and white.
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Instead of asking "𝘤𝘢𝘯 𝘐 𝘩𝘢𝘷𝘦 𝘵𝘩𝘪𝘴 𝘰𝘳 𝘯𝘰𝘵?" start asking "𝘩𝘰𝘸 𝘮𝘶𝘤𝘩?"
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Instead of saying "out of sight out of mind" - start incorporating the leftovers in daily in portioned amounts according to the rule of 3’s.
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The more you learn about your nutrition, the more knowledge you have to make informed decisions... without GUILT.
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Guilt is where we go wrong and what sends us down the spiral...
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But knowledge is power.
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Build the leftovers in, get through them quicker, AND stay on track.
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𝗧𝗲𝗹𝗹 𝗺𝗲 - 𝘄𝗵𝗮𝘁’𝘀 𝘆𝗼𝘂𝗿 𝗳𝗮𝘃𝗼𝗿𝗶𝘁𝗲 𝘁𝗵𝗮𝗻𝗸𝘀𝗴𝗶𝘃𝗶𝗻𝗴 𝗹𝗲𝗳𝘁𝗼𝘃𝗲𝗿 𝗰𝗼𝗻𝗰𝗼𝗰𝘁𝗶𝗼𝗻?

Thankful. 📸 @bobbybandzproductions

Thankful.

📸 @bobbybandzproductions