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Do you need to hit 8-10k steps per day to see resu

Do you need to hit 8-10k steps per day to see results? 🤔🚶🏽‍♀️

I recently had a client ask if she could increase her step goal to 8-10k steps per day

But… she was already losing weight. 📉

Doing plenty of exercise. 🏋🏽‍♀️

She wasn’t completely sedentary. 👩🏽‍💻

So we asked her… why do you want to raise your step goal? Is it because you feel like you should?

It really made her think…

Here’s the thing: If you are making progress, don’t try to fix what’s not broken.

Make progress on the least amount of effort possible, because when you hit a plateau, you’re going to want to have reserves to pull from.

🔬 Research shows all mortality risk lowers significantly past the 5k step threshold per day.

So if you are making progress already, you probably don’t need to hit 8-10k steps per day, especially if it’s not feasible within your schedule.

If you’re NOT making progress, try increasing your average daily step count by roughly 25-30% rather than jumping up to the arbitrary target of 10,000.

Share this post with someone that needs to hear this!

#stepcount #dailysteps #fitnesstip #weightlosstipsforwomen #fitnessmotivations #fitnessjourney

Have you already thrown in the towel for this week

Have you already thrown in the towel for this week?
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Maybe you had one too many desserts last night
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You woke up feeling gross & you feel like you’re already off to a poor start
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You restrict today only to binge later tonight and repeat the cycle into the weekend 🙃
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This used to be me, over and over again for years.
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So I know exactly how it feels.
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Miserable, discouraging, frustrating, and unmotivating for sure.
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It was only when I stood on the shoulders of women who knew what they were doing and helped me out of the cycle that I was able to overcome the toxicity.
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Imagine this...
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✅ You wake up on Monday morning energized & without anxiety because your meals are prepped ahead of time
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✅ You eat a big breakfast, lunch, and dinner PLUS something to curb your sweet tooth every day, and you go to bed feeling completely satisfied
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✅ You’ve set the tone for the week and you’re making progress
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✅ The weekend comes around and you don’t even bat an eye at what you’d normally go overboard on, because you addressed those cravings during the week
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If that sounds too good to be true, I want to get you out of that cycle and let you know it IS possible.
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That’s why I’m launching our first-ever FREE 5-Day Habit Reset Challenge.
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Next week, we’re going to focus on the RIGHT habits, not restrictions.
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You’re going to drop bloat & inflammation, feel energized and motivated, and go into the weekend knowing you're not going to overdo it and have to start over.
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Feel 5 pounds lighter in 5 days with our reset…
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You’ll get…
✅ Daily Critical Habits Accountability Checklist
✅ 5 Quick & Easy Family-Friendly Recipes
✅ 2 "Just-In-Case" At Home Workouts
✅ A Chance To Win $100 CASH!
✅ Daily Education, Community, & Support Via Our Incredible PCC Community!
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This will be 100% FREE to you because I want you to know you are valued here as a part of the PCC community.
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My mission is to help as many women as possible change their relationship with themselves and with food!
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We launch registration Wednesday.
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Again, it's 100% FREE for you, and anyone who wants to join.
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If you’re interested in joining, comment “𝗥𝗘𝗦𝗘𝗧” below so we can get you on the waitlist! 👇🏼

She wasn’t sure that reaching her goals for good

She wasn’t sure that reaching her goals for good was possible…
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@hheather1990 had tried it all over the past 8 years.
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Whole 30, Atkins, Paleo, 1200 calories…
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With every single approach she was able to get smaller, but she never felt good about herself at the end.
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Oh - and she always gained it back.
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Heather knew that it was going to be a financial, time, and energy commitment that she wasn’t sure she could swing.
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She’s a 𝘀𝗶𝗻𝗴𝗹𝗲 𝗽𝗮𝗿𝗲𝗻𝘁, and there were lots of fears and doubts that came into play.
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One of her biggest takeaways working with coach @marilynk.fit was honestly just believing that achieving her fitness goals were possible 🥰
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She spent most of her journey with us so far eating MORE, repairing her relationship with food and her body, and letting go of what the scale has to say.
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She hasn’t lost ANY weight, in fact, she’s up a couple of pounds overall since she started….
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However, she’s packed on muscle, toned up and lost fat and looks like an entirely different person today, all because she trusted the process.
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Best of all, she’s learned how to make this journey work with her lifestyle as a single mom working in ministry and find a balance for herself that is truly sustainable.
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This is only the beginning for Heather, and the confidence and peace she’s gained in herself since working with PCC has spilled over into all areas of her life.
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In her words, “𝘠𝘰𝘶 get so much more than just losing weight.”
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We love working with you Heather, we are so proud of you, and we know that this is ONLY the beginning for you!
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Want results like Heather?
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📲 DM us “HEATHER” and we’ll send you more info!

You know what’s ironic, is that I started this b

You know what’s ironic, is that I started this business in 2016 to get away from seeing people in person 😂
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I was an in-person trainer, 19 years old and constantly fearing judgment. No way the other trainers at the gym respected me.
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All that constant anxiety & fear of judgment PLUS pouring my heart and soul into my clients at the time was EXHAUSTING.
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So naturally, I burnt out from the in-person training life fairly quick.
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When I saw that people were doing this ONLINE training thing… I was hooked on the idea.
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I threw up a website almost immediately, and I don’t even remember thinking much other than “𝘈𝘯 𝘰𝘱𝘱𝘰𝘳𝘵𝘶𝘯𝘪𝘵𝘺 𝘵𝘰 𝘸𝘰𝘳𝘬 𝘧𝘳𝘰𝘮 𝘩𝘰𝘮𝘦 𝘪𝘯 𝘮𝘺 𝘴𝘸𝘦𝘢𝘵𝘱𝘢𝘯𝘵𝘴 𝘢𝘯𝘥 𝘯𝘦𝘷𝘦𝘳 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘵𝘢𝘭𝘬 𝘵𝘰 𝘢 𝘩𝘶𝘮𝘢𝘯 𝘣𝘦𝘪𝘯𝘨 𝘦𝘷𝘦𝘳 𝘢𝘨𝘢𝘪𝘯? 𝘚𝘪𝘨𝘯 𝘮𝘦 𝘶𝘱.”
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But as time went on, my business model shifted more and more, away from the lone wolf mentality…
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In 2019, I started recording video replies to clients instead of just emailing. 🎥
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In 2020, I started started streaming live to my client FB group. 👩🏽‍💻
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In 2021, I hired a team, and we started office hour calls on zoom with our clients. 💻
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In 2022, the strength of our community became a huge selling point in our program, and we hosted a couple small meet-ups. 👯‍♀️
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In 2023, I started public speaking to spread our message and vision. 🎤
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& on March 11th 2023, 60 of our staff, clients, and community got together in a room to meet in-person. 🤯
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It. Was. Epic. 🔥

Ironically enough, instead of feeling drained, I’m running on a high like no other.
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It’s funny how things come full circle. But to no surprise.
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Human beings crave authentic connection.
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Pursuing a healthier lifestyle can be really lonely in today’s day and age.
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As they say, it truly does take a village.
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If you want to be successful in reaching your goals, you need a tribe that’s going to lift you up when you’re down. You need friends in your corner that are going to support you even when you don’t believe in yourself.
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What we’ve created at PCC has truly been mind blowing to experience this weekend.
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& The best part? This is only the beginning. ❤️🚀

Edit: @visuals.ask 🎥

Here’s my story… I was 15 and I couldn’t sta

Here’s my story… I was 15 and I couldn’t stand how I looked in the mirror 😢

I thought I wanted to tone up and lose fat (Which was ridiculous because I was stick thin…what I really wanted, but didn’t realize, was muscle mass).

So I did “research” on Pinterest, google, and Tumblr to find out what I had to do to look like a fitness model.

𝗘𝗮𝘁 𝗹𝗲𝘀𝘀, 𝗺𝗼𝘃𝗲 𝗺𝗼𝗿𝗲, 𝘁𝗵𝗲𝘆 𝘀𝗮𝗶𝗱.

I’m an achiever, so I did just that.

🏐 I was a full-time volleyball athlete practicing at least 10 hours per week

🏃🏽‍♀️ On top of that I was running 4-5 miles every other day to burn more calories

📀 Whenever I had extra time I would do the INSANITY DVDs with Shawn T or P90x (who remembers those?!)

I was a calorie burning MACHINE… 🔥🔥🔥

But I wasn’t seeing any results.

I was 𝗲𝘅𝗵𝗮𝘂𝘀𝘁𝗲𝗱 because I was only allowing myself to eat 1200 calories a day (thanks to myfitnesspal).

I ended up binging on whatever was in the pantry and freezer 2-3x per week until I felt sick because my body was telling me “I NEED FOOD!!!”

I hated myself for it, I thought I was the problem, and that I just needed to “suck it up” and “have more willpower.”

𝗧𝘂𝗿𝗻𝘀 𝗼𝘂𝘁 𝗜 𝘄𝗮𝘀𝗻’𝘁 𝘁𝗵𝗲 𝗽𝗿𝗼𝗯𝗹𝗲𝗺, 𝗶𝘁 𝘄𝗮𝘀 𝘁𝗵𝗲 𝗮𝗽𝗽𝗿𝗼𝗮𝗰𝗵.

It took me years of trial and error to get out of that cycle, but I did it.

‼️ So now I have made it my life’s mission to save women from that toxic cycle even if they’ve been battling it for decades (spoiler alert: most women do, and some never find a way out).

Most women who enter our 1:1 coaching program are doing something similar.

They’re ending up overeating BECAUSE they’re undereating.

1200 calories is barely enough for a growing toddler.

So it’s NOT enough for a full-grown woman who aspires to be active and healthy.

To reach your fat loss goals of losing 15-50+ pounds…

Most women need to eat MORE 🍪

Do LESS cardio 🏋🏽‍♀️

& Cut themselves a damn BREAK with the negative self-talk.

I wish someone told me that when I was 15.

But no one did, so that’s why I do what I do.

Please share this message if it resonates with you. You never know who it could help. ❤️

#fitnesstip #bodypositivefitness #onlinefitness

You do NOT need to drink your coffee black to lose

You do NOT need to drink your coffee black to lose weight. ☕
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Coffee is a daily pleasure I look forward to every morning and I get sad when people think they need to cut out Starbucks or coffee completely to reach their goals
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Coffee can be a low-calorie, easy pick-me-up, or it can be a sugar-packed indulgence.
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How you order makes or breaks that difference, and it IS crucial to be aware of the liquid calories we put in our bodies when trying to reach our goals…
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But low calorie coffee can be delicious, too 😊
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For reference… ONE PUMP of a normal syrup is typically 7-9 grams of carbohydrates.
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Subbing for sugar free can literally save you upwards of 50g carbs (200 calories) for your day!
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What’s your favorite coffee beverage? My favorite is a sugar free vanilla cappuccino with almond milk 🥳

#ordersmarter #healthycoffee #coffeelovers #nutritiontip #nutritioncoaching #lowcaloriecoffee

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