Rule #1 to working out: Never skip MONDAY Today's class line up: 5:30 AM with Van 9:00 AM with Alyssa 12:00 PM with Alyssa 5:15 PM with Kirsten 6:20 PM with Kirsten #neverskipmonday #exerciserules #mondaylineup
Some at-home exercises to strengthen the legs! Exercise is one of the best ways to prevent illness.😏 #rootcause #functionalmedicine #exerciserules #glutestrength #corestrengthening #murfreesborotn #smyrnatn #antiochtn #nashvilletn #rutherfordcountytn #healthiswealth
Ever noticed how little you want to do something when you tell yourself you HAVE to. Or how it feels like so much more of a chore. You don’t enjoy it or engage with it in the same way. Creating rigid rules around movement is often the reason people don’t enjoy it, or find it unsustainable. ‘Discipline’ and ‘commitment’ are great, but they are also sometimes just another way the fitness industry have wrapped up a disordered relationship with exercise - the pressure and forced commitment of having to exercise just because of a preconceived notion ‘well, I don’t really want to, have the time or the energy to, but I said I would so I guess I have to’. You don’t have to. Being skip a workout shows a better relationship with exercise than doing a workout you don’t really want to do 🤷🏻♀️ #movement #bodyappreciation #PersonalTrainer #aw2wellness #allmovementcounts #mentalhealth #fitnessroutine #lifestylechange #nondiettrainer #bodyneutrality #selfawareness #strengthtraining #selfcriticism #bodyacceptance #dietculture #strong #strongbodies #positivemovement #selfcare #relationshipwithexercise #dietculture #rest #mindset #health #wellness #smallbusiness #eastboldon #exerciserules #dailymovement #exercise #lifestyle
A sneak peak from our free PDF grocery store guide! If you want to browse through our guide, click link in bio to participate in our 2-minute survey that is designed to help us gain more insight into who we can best help! We'll send you the PDF for free just for clicking through our survey! #groceryhack #nutritioniskey #foodismedicine #healthyeating #dietsdontwork #eatclean #fruitsandveggies #exerciserules #fitmoms #supermom #fitnessmomma #homeworkouts #quicktips #fitparents #staystrong
6 Rules to succeed with exercise 💯👌🏼 Swipe ⬅️ . 6 قواعد للنجاح في ممارسة الرياضة 👌🏼💯 🔸ضع خطة 🔸استخدم الصيغة والتمارين المناسبة لك 🔸 قم بمراقبة وقياس التقدم الخاص يك نحو النتائج والأهداف المحددة مسبقاً 🔸 استمتع بالتمرين 🔸 حافظ على ثباتك 🔸 لا تعقد الأمور كثيراً . . #gym #IGYM #igymgym #strong #power #energy #motivation #workoutrules #exerciserules #fit #getfit #ifno #health #instahealth #workoutinfo #sportinfo #workout #motivation #bodygoals #fitness #train #shapeitup #Athlete #gymgoals #bodybuilding #gyminsyria #sport #exercise #goals #damascus
Shameless post-workout selfie. I hadnt worked out in 6 weeks and felt like a slug. Then i got in there and had a great lifting session and felt like a rockstar 😄 boy, does exercise drasticslly change my self-perception I should go just for the internal ego boost. And I kinda like trying to unleash my natural waves…. 39 doesnt look so bad #not40yet #exerciserules #beyourowncheerleader #lookingforlove
Stress. It plagues most of us on a consistent basis. Our lives are stressful- work, family, keeping up with household duties, and unexpected occurrences keep us from truly being able to relax. And while you might think that the ONLY thing that can help is a good day at the spa (which we wouldn’t say no to, by the way!), there are few better ways to reduce the effects that stress has on the body than to, you guessed it, get consistent exercise! The stress cycle can be brutal, and the first step in breaking it is to recognize that you are in it. Do you feel tense, particularly in your face, neck and shoulders which leads to back pain or headaches? Do you feel tightness in your chest, muscle cramps, and neck pain? How about the inability to get a good night’s sleep? Perhaps you even experience heartburn, stomachache, and other digestion related symptoms? Stress could be to blame! And once you start to experience symptoms like these, you become MORE stressed because of the worry and discomfort. So, you end up stressed because your body doesn’t feel at its peak, and that additional stress makes those symptoms even worse. Whatever initially stressed you out could be long gone, but you are still dealing with the aftermath over and over and over again. So what can you do now? EXERCISE!!! Physical activity, especially intentional exercise, releases endorphins in your brain. These “feel good” hormones help give you a better outlook on life as your brain releases dopamine, serotonin, and norepinephrine. But that’s not all- exercise also helps to relieve the actual symptoms of stress on the body. It helps relax your muscles and relieves all that built up tension, and helps you sleep better too! And when your body feels better, it's SO much easier for your mind to feel better! So let’s break the cycle! When stress and anxiety gets you down, it can’t hurt to get in some physical activity! The worst that could happen is that you take care of your body, and the best (and most likely outcome) that can happen is that you take care of BOTH your mind AND your body! #mentalhealthmatters #stressrelief #tips #healthybodyandmind #exerciserules #stresssucks #bettersleep
If the idea of missing your workout today brings up extreme distress and anxiety, it may be time to reevaluate your relationship with exercise. Exercise is so important for your physical and mental health. Benefits include: Reduces anxiety Reduces stress Boosts energy Improves sleep Keeps you strong Reduces heart problems And the list can go on! But, exercise can hurt your health if it is controlling your life. Rebuilding a healthy relationship with exercise is possible and worth it! When you break up with your rules and compensatory behavior, exercise becomes that time in your day that brings you so much relief and joy! A place I like to start with clients in exploring how they actually enjoy moving their body is by taking them back to when they were kids. As kids, we played and didn’t think about how long, what exactly we were doing to move our bodies. We just moved and enjoyed it! Drop a comment below in how you moved your body as a kid! Mine was creating dances with my best friend to 90s throwbacks 😂 🌀Want to learn how to manage your stress and anxiety? 💌Looking for a therapist in FL? 📞Schedule a free 15 minute intro call via the link in my bio 💫Follow the @thehealthfulltherapist for more relatable mental health content
The Easter weekend can be particularly challenging for those who have strict and rigid rules around food and exercise. This is a reminder that we have permission to enjoy the food over the weekend without the guilt and shame attached! That our bodies are smart and will use that energy just like it does from any other food! Be kind to yourself and reach out to your supports 🫶🐣
Ever feel this way? start and exercise/diet plan and expect immediate results? That's a good way to be disappointed and give up. You likely didn't get to the point you're at overnight, so you shouldn't expect results that quickly either. If you need help or motivation, I'm happy to push you! #resultstaketime #resultsarentimmediate #dietsstink #exerciserules #dailyhealthyhabitsmovetheneedle #nutritioncoaching #peronaltrainerwithanattitude #christianpersoanltrainerandnutritioncoach @f3fit
Workout distraction/partner #2 #exerciserules #supportfamily #rep #pawsome #labrador #dogofinstagram #skyeandsnow #拉布拉多 #狗狗日常
Right Way to do Push-Ups! At The Code Premium – find the right ways to do exercise with professional trainers. Feel free to connect with us, +91 75080-55555 #thecodepremium #rightwaytoexercise #fitnessrules #exerciserules #professionaltrainer #pushupsfordays #pushupway
An openness to possibilities while understanding the limitations of a hypermobile body can be a bit of a balancing act. You are unique. You may not always be able to “get away with” what other people do, but there’s also no way of knowing what your upper limits are without trying. Link in bio for scheduling 📆 a virtual on in-person appointment with me! Remember to tap the bell 🔔 at the top of my page to make sure you don’t miss any posts! Common sense disclaimer:This post is offered for informational purposes only and does not constitute diagnosis or treatment of any individual. See you local PT for diagnosis and treatment specific to you. 🙂 #eds #heds #hypermobility #dogma #exerciserules #rehabilitation
So how you’re gonna spend each year of your life now you know what to do? #exerciserules #beattheaging
FOOD DOESN’T NEED TO BE EARNED & EXERCISE SHOULD NOT BE A PUNISHMENT 📣 Exercise becomes so much more enjoyable when you stop believing that it’s a punishment for doing something bad! Change the inner voice!!! . #foodiseverything #bodyfreedom #foodfreedom #calories #exercisebenefits #bodyappreciation #bodycompassion #foodmemories #selflove #healingjourney #forgetdietculture #dietculture #empowerment #bodycompassion #exerciserules #fitnessforall #fitnessfreedom
Confused yet? 🤪 It’s no wonder people think they aren’t good enough, can’t do it…give up. Here’s something slightly simpler: ✨Listen to your hunger cues and eat when you’re hungry. ✨Eat the food you want to eat. ✨Choose exercise that you like. ✨Do that exercise as regularly as you can. ✨Rest in between. The end. . #foodrules #exerciserules #bodyrules #healthrules #changethenarrative #healthyhabits #fitnessfreedom #exercisefreedom #healthfirst #hunger #dietculture #dietculturesucks #intuitiveeating #intuitivelifestyle #selfrespect #selfimage #bodyimage #personaltrainer #onlinecoach #moveyourbody #listentoyourbody #justeat #eatfree #eattoday
Remember these 7 rules !!! Motivation & Habit is the key!!! #fitlifestyle #fitlife #fitnessfollowers #lifeoffit #followfitness #rulesforlife #nutritionfacts #dietitians #fitfoods #exerciserules #makeitahabit #loveyourfitness #dietmotivation #sevenrules
As the patriotic fervour rises this day on the eve of our 75th Independence day, let us take a step towards freeing ourselves from the dependency on medicines by adopting a healthy lifestyle. ECC wishes one and all a Happy Independence Day 2022! Pc: @elementalcareclinic #mindfulexercise #exercisehabits #exerciserules #rulesofexercise #fitness #health #health&fitness #healthandfitness #saynotomedicines #strongerfromwithin #healthylifestyle #behealthy #behealthyfromwithin #75thindependenceday #independenceday #medicines #iloveexercise #stayfit #stayfitandhealthy #stayhealthy #healthiswealth
As the patriotic fervour rises this day on the eve of our 75th Independence day, let us take a step towards freeing ourselves from the dependency on medicines by adopting a healthy lifestyle. ECC wishes one and all a Happy Independence Day 2022! #mindfulexercise #exercisehabits #exerciserules #rulesofexercise #fitness #health #health&fitness #healthandfitness #saynotomedicines #strongerfromwithin #healthylifestyle #behealthy #behealthyfromwithin #75thindependenceday #independenceday #medicines #iloveexercise #stayfit #stayfitandhealthy #stayhealthy #healthiswealth
I vividly remember being sent to my room when I was 4/5 until I’d swallowed a piece of celery, the sound it made hitting the metal bin when I spat it out, and how sick I felt with it in my mouth. “Clean your plate or there’s no dessert” “Eat your broccoli or you won’t grow up to be big and strong.” “Three more bites, then you can leave the table” I’m sure these phrases sound familiar to many of you. The fact that they’re familiar and ingrained in society doesn’t make them correct. Would it really have been healthy to eat the celery if it made me throw up? I doubt it. The same applies to exercise. “Don’t stop when it hurts, stop when you’re finished” “No pain, no gain” “The only bad workout is the one that didn’t happen” (or, you know, the one that got you injured because you were too tired 🙄) Yes, it is healthy to exercise. Just like it’s healthy to eat your greens. I’m a big proponent of both. BUT - one thing I’ve learned is that if you’re having to really force it, that’s not healthy. Forcing yourself to finish the cucumber when it feels more nauseating than refreshing is not healthy. Forcing yourself through intense exercise when you’re in pain is not healthy. Shaming yourself into going to the gym when your body is crying out for rest is not healthy. Conventional wisdom in these areas is flawed, particularly when taken too literally or to extremes. Sometimes the smart (and brave!) thing to do is listen to your body instead. . . . Online/in-person training: rachelpdixon.com . . . #antidietfitness #intuitiveeating #antidietculture #intuitivefitness #bodyneutrality #selfacceptance #moderation #health #foodrules #exerciserules #bodyimage #fitforlife💪 #listentoyourbody #balance #restdaysmatter
In youth, we rarely think about old age — it seems like that is going to happen to someone else, not you! — and when we’re older we often live to regret that attitude. It’s better to accept that life is long and every stage is valuable, and live with the goal of making sure that our healthspan — the amount of time in our lives during which we enjoy good health — is as long as possible. Our bodies need continuous attention and appropriate exercise in order to function and age well. Keep in mind that there will be an inevitable loss of lean tissue, strength and function over time (pro athletes don’t retire from their sport because they get tired of it, but because they grow slower and weaker over time) so you will need to be much stronger today than you would like to be at 80 or 90 in order to function well! What is your game plan for aging? Remember to click the bell 🔔 at the top of my page to make sure you don’t miss any posts! Common sense disclaimer: This does not constitute diagnosis or treatment and is offered for informational purposes only. Please see your personal medical doctor or physical therapist for advice specific to you. 😊 . . #hypermobility #agingwell #aging #EDS #HSD #hEDS #PT #therapeuticexercise #musclemass #rehabilitation #strength #strengthtraining #exercise #musculoskeletalhealth #exerciseprogress #movement #balancedtraining #PT #exerciserules #physiotherapy #therapeuticexercise #physicaltherapy #hypermobilitanagement #therapeuticexercises
Regular, appropriate exercise interspersed by rest can be very helpful in managing both energy levels and function. It is important, however, to learn to dose activity correctly so that it supports our ongoing efforts to feel and function as well as possible. Hypermobility often leads to low energy levels, interrupted by brief surges of energy. Vacillating too dramatically between activity and activity avoidance can be a detrimental pattern that keeps us trapped in lowered function and fatigue. The concept of active rest is an important tool in managing this tendency. Remember to click the bell 🔔 at the top of my page to make sure you don’t miss any posts! Common sense disclaimer: This does not constitute diagnosis or treatment and is offered for informational purposes only. Please see your personal medical doctor or physical therapist for advice specific to you. 😊 . . #hypermobility #activerest #rest #EDS #HSD #hEDS #PT #therapeuticexercise #recovery #rehabilitation #strength #strengthtraining #exercise #musculoskeletalhealth #exerciseprogress #movement #balancedtraining #PT #exerciserules #physiotherapy #therapeuticexercise #physicaltherapy #hypermobilitanagement #therapeuticexercise
The position of the hands 🙌 in Tao Face Yoga is very important as it is necessary to use its power against the force given by your muscle. This is how you create strength, lift and volume. 💪 Make sure the hands are placed nicely without wrinkling the skin! 🖐 Hands can also soothe excessive mimicry of the forehead 🙄, which is even more exposed in the summer. Let me know if you have any questions. ⬇️ . . #taofaceyouth #taofaceyoga #hands #rightposition #exerciserules #onlinetraining #individualtraining #forehead #facemuscles #beautyathome #tcm #taoism
When it comes to writing your own workouts there is a particular order that they should follow! Swipe through and see each rules to follow and the "why" behind it! - - - - - #angelamfit #writeyourownworkout #writeaworkout #orderofexercises #exerciseorder #exerciserules #workoutrules #writeaprogram #writealiftingworkout #liftingworkout #workoutprogram #liftingprogram #workout #lifting #weightlifting #weightliftingprogram #fitness #onlinecoach #onlinecoaching #coach #coaching
When it comes to writing your own workouts there is a particular order that they should follow!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Swipe through and see each rules to follow and the "why" behind it!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #angelamfit #writeyourownworkout #writeaworkout #orderofexercises #exerciseorder #exerciserules #workoutrules #writeaprogram #writealiftingworkout #liftingworkout #workoutprogram #liftingprogram #workout #lifting #weightlifting #weightliftingprogram #fitness #onlinecoach #onlinecoaching #coach #coaching
When it comes to writing your own workouts there is a particular order that they should follow!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Swipe through and see each rules to follow and the "why" behind it!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #angelamfit #writeyourownworkout #writeaworkout #orderofexercises #exerciseorder #exerciserules #workoutrules #writeaprogram #writealiftingworkout #liftingworkout #workoutprogram #liftingprogram #workout #lifting #weightlifting #weightliftingprogram #fitness #onlinecoach #onlinecoaching #coach #coaching
When it comes to writing your own workouts there is a particular order that they should follow!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Swipe through and see each rules to follow and the "why" behind it!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #angelamfit #writeyourownworkout #writeaworkout #orderofexercises #exerciseorder #exerciserules #workoutrules #writeaprogram #writealiftingworkout #liftingworkout #workoutprogram #liftingprogram #workout #lifting #weightlifting #weightliftingprogram #fitness #onlinecoach #onlinecoaching #coach #coaching
When it comes to writing your own workouts there is a particular order that they should follow!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Swipe through and see each rules to follow and the "why" behind it!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #angelamfit #writeyourownworkout #writeaworkout #orderofexercises #exerciseorder #exerciserules #workoutrules #writeaprogram #writealiftingworkout #liftingworkout #workoutprogram #liftingprogram #workout #lifting #weightlifting #weightliftingprogram #fitness #onlinecoach #onlinecoaching #coach #coaching
When it comes to writing your own workouts there is a particular order that they should follow!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Swipe through and see each rules to follow and the "why" behind it!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #angelamfit #writeyourownworkout #writeaworkout #orderofexercises #exerciseorder #exerciserules #workoutrules #writeaprogram #writealiftingworkout #liftingworkout #workoutprogram #liftingprogram #workout #lifting #weightlifting #weightliftingprogram #fitness #onlinecoach #onlinecoaching #coach #coaching
When it comes to writing your own workouts there is a particular order that they should follow!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Swipe through and see each rules to follow and the "why" behind it!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #angelamfit #writeyourownworkout #writeaworkout #orderofexercises #exerciseorder #exerciserules #workoutrules #writeaprogram #writealiftingworkout #liftingworkout #workoutprogram #liftingprogram #workout #lifting #weightlifting #weightliftingprogram #fitness #onlinecoach #onlinecoaching #coach #coaching
When it comes to writing your own workouts there is a particular order that they should follow!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Swipe through and see each rules to follow and the "why" behind it!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #angelamfit #writeyourownworkout #writeaworkout #orderofexercises #exerciseorder #exerciserules #workoutrules #writeaprogram #writealiftingworkout #liftingworkout #workoutprogram #liftingprogram #workout #lifting #weightlifting #weightliftingprogram #fitness #onlinecoach #onlinecoaching #coach #coaching
Patients in pain understandably would like to see big changes in a short amount of time, but unfortunately the human body does not change on such a timescale. Many people lack the stamina, know-how, perseverence, stick-to-it-iveness and information it takes to make the best out of their bodies. In physical therapy the most common misunderstanding is the amount of time and work it takes affect change in the body. An aspiring bodybuilder - even though he starts out with a healthy and well functioning body - doesn’t expect to see a significant change for a very long time. For a patient in pain and dysfunction them expectation can’t be to progress faster than a person without any additional challenges- quite the opposite. Give yourself the best chance at success by arming yourself with information and a long-term plan! Remember to click the bell 🔔 at the top of my page to make sure you don’t miss any posts! Common sense disclaimer: This does not constitute diagnosis or treatment and is offered for informational purposes only. Please see your personal medical doctor or physical therapist for advice specific to you. 😊 . . #hypermobility #EDS #HSD #hEDS #hypermobility #physicaltherapy #PT #therapeuticexercise #rehabilitation #progress #exercise #musculoskeletalhealth #movement #balancedtraining #PT #exerciserules #physiotherapy #therapeuticexercise #physicaltherapy #hypermobilitanagement #therapeuticexercise
Every patient’s journey through physical therapy looks different. No two bodies are alike, no two bodies need exactly the same approach. That said, I thought you might enjoy a glimpse into what a day in physical therapy might sometimes look like. This is a very hypermobile but highly functional man. Most patients need to start out with basic stabilization. Remember to click the bell 🔔 at the top of my page to make sure you don’t miss any posts! Common sense disclaimer: This does not constitute diagnosis or treatment and is offered for informational purposes only. Please see your personal medical doctor or physical therapist for advice specific to you. 😊 . . #hypermobility #EDS #HSD #hEDS #hypermobility #physicaltherapy #PT #therapeuticexercise #stability #rehabilitation #strength #strengthtraining #progress #exercise #musculoskeletalhealth #movement #balancedtraining #PT #exerciserules #physiotherapy #therapeuticexercise #physicaltherapy #hypermobilitanagement #therapeuticexercise
Society’s perception of health is skewed in many ways, but one way that really stands out is the idea that dieting = health, or diet behaviours are synonymous with health behaviours as standard, when this isn’t really true. Yes, some behaviours that happen whilst dieting can be those that also happen whilst aiming for health, they are not two and the same, and absolutely require a huge amount nuance. My biggest problem with this warped idea of ‘health’ is that it doesn’t come with that nuance, it comes in with objective status. ‘X better than Y’ ‘Carbs are bad’ ‘You shouldn’t eat foods high in fat’ None of those phrases are real life. None of them are nuanced. None of them are individual to each persons lifestyle, goals, food relationship, mental health, diet history, allergies and so. much. more. and that’s what makes them so problematic. Having such objective opinions in this field is dangerous, and can cause a multitude of issues, including the possibility of a deterioration in food relationship. Dieting isn’t inherently unhealthy, but it also doesn’t automatically promote health either. Diet behaviours aren’t always health behaviours and vice versa! Separating the two is important.
Starting where you want to end up is not a good idea. Starting where you are and working towards where you want to eventually be is a good idea. Common sense disclaimer: This does not constitute diagnosis or treatment and is offered for informational purposes only. Please see your personal medical doctor or physical therapist for advice specific to you. 😊 . . #hypermobility #EDS #HSD #hEDS #ehlersdanlos #hypermobilityexpert #strength #strengthtraining #progress #exercise #musculoskeletalhealth #movement #balancedtraining #PT #exerciserules #physiotherapy #therapeuticexercise #physicaltherapy #hypermobilitanagement #therapeuticexercise
I was absolutely *convinced* I loved cottage cheese, low fat diary products, 90% dark chocolate, egg whites, but in reality it was just diet culture coercing me to believe these low calorie/high protein versions of foods were actually nice. I’m so glad that diet culture is not something I subscribe to anymore, and I can now enjoy the (actually) tasty versions of these foods guilt free. You can too, I promise! What foods did diet culture make you believe you loved? Please let me know in the comments 👉🏼
If diet culture-y foods were your valentines date ❤️ lol. I saw @lucymountain do this with diet trends the other day and had to get involved! Can you think of any others? Pop them in the comments and let’s have a giggle 🥲
Sneaky signs that your food relationship isn’t quite as healthy as it could be 🚩 🧈 Avoiding dressings/butter/sauces when eating out; this likely stems from not knowing the quantities added and not wanting to add more calories to a dish. Sauces, dressings and butter are all super tasty and often really make the dish more satiating. So, avoiding them all the time may be less about not liking them and more to do with your food relationship. 🥄 Only eating with baby spoons to make your meal last longer, usually insinuates that you aren’t consuming enough and need your meal to feel more filling than that actually ate. Instead of using a small utensil, adding a little bit more food to your bowl will be the better option in the long run. 🥑 Eating foods you don’t like just because they are classed as ‘healthy’ is a telltale sign of diet culture. There is never any need to eat foods you don’t enjoy, and the nutrients you get from the foods you don’t like, can always be found in another food. 🍟 Encouraging those around you to eat the foods you love but not letting yourself have any is often a sign of poor food relationship. It stems from the idea of enjoying food through others, rather than eating it yourself. I promise, it’ll always be better eaten yourself, that way you can share the experience! What other sneaky food behaviours have you experienced? Tell me in the comments 👉🏼
Some rules should be broken, but when it comes to the laws of nature we do better respecting and following them. These are some simple rules, based on how the hypermobile body works, that can help you succeed. Common sense disclaimer: This does not constitute diagnosis or treatment and is offered for informational purposes only. Please see your personal medical doctor or physical therapist for advice specific to you. 😊 . . #hypermobility #EDS #HSD #hEDS #ehlersdanlos #hypermobilityexpert #strength #strengthtraining #progress #exercise #healthcare #musculoskeletalhealth #movement #balancedtraining #PT #exerciserules #physiotherapy #therapeuticexercise #physicaltherapy #hypermobilitanagement #therapeuticexercise
Now, don’t get me wrong, I am totally against diet culture, and it’s something I work with a lot of my clients on breaking free from. I also totally do understand that often diet culture can be hard to work out, let alone differentiate from other health based food behaviours, but let me try to explain a little further 👇🏼 I find that in the health and fitness industry there is almost that ‘pick a side’ idea that you must either be anti diet, or pro diet culture - which isn’t the case. Dieting is not inherently bad, however, diet culture and the idea that weight loss = health is. Diet culture is the context. Whether that context be the thought process behind a food/drink choice, or the false advertising of a product promising a result leading to usually weight loss. Diet culture isn’t the food, drink or product itself. Protein is just a macronutrient. Green juice is just blended fruit/vegetables. Dark chocolate is just chocolate with more cocoa. Choosing a lower fat option is just a preference. However, if those choices come from a place of poor food relationship, or in the pursuit of a unachievable ‘perfect’ body, then it’s likely diet culture. It’s also totally okay that some people actually enjoy dark chocolate, or green juices, and don’t have the intention of anything other than enjoyment. If you’re unsure if you’re making a choice from a place of enjoyment or subconscious diet culture, maybe ask yourself: 1. Would I enjoy this food if it had no impact on my body shape, size or weight? 2. Would I choose this food before I learnt about it’s nutrients/calories? 3. Is this food satisfying me? 4. Do I actually enjoy the taste, texture and smell of this food? Of course, there are more questions you could ask, and that’s why it’s important to be mindful whilst making food choices.
Food isn’t just a source of fuel and nutrients, it is so. much. more. Food is social. Food is an experience. Food is memories. Food is celebration. Food is cultural. Food is expressive. Food is comfort. Food is one of the choices we get to make everyday, dependent on what we want. … and more. Viewing food as only as fuel only takes into account the physiological effects that it has on us and neglects the thousands of other ways it impacts our whole lives. Seeing food only as only fuel can damage your relationship with it, and cause that relationship to be one that undermines the complex reactions that food creates in our bodies, the messages that it delivers, and the social, emotional, physical, and mental changes it can influence. Just because a certain food doesn’t actually promote any type of our physical health, doesn’t mean it isn’t good for us in a multitude of different ways. Food isn’t only for our physical health, it’s for our mental and emotional health too. This is why foods are neither definitively ‘good’ or ‘bad’, and labelling foods this way only takes into account one form of our health, not the complexity of all areas. I promise you all foods deserve a place in your diet if you like them 💙
Reformer Pilates - Full Body Workout 😊 Arms ☑️ Legs☑️ Core ☑️ Planks ☑️ And more☑️ Have you tried reformer Pilates yet? It is one of the best ways to reform your body 💪 We are running a free 10min trial run on the Reformer machine until the end of January? To book your demo today, contact us on 0873319883 or [email protected] or DM 😁 #reformerpilates #planks #core #armworkout #legworkout #abs #coreofsteel #injuryprevention #movementgoals #exerciserules
January is fuelled by the new year new me chatter, which usually consists of someone talking about the ‘health-kick’ they’re going to hop on. However, what that usually means is they’re going to slash food intake and super-boost up there exercise; neither of which are particularly ‘health’ focussed. It’s so common for the words ‘healthy’ and ‘low calorie’ to be interchangeable in peoples vocabulary, which feeds into the idea that they are actually synonymous, which they are not. Health-focussed foods are actually not always low in energy, in fact, they often need to have more energy in order to pack all that nutrients in. Low calorie foods are not always the healthier option, and are often packed full of artificial sweeteners, or swap fat for sugar. It’s important to know the difference between the two, in order to promote your healthiest self. Focus on fuelling yourself with lots of nutrients, AND soul food 🙌🏼
First run of 2022 complete! ✅ Last year I managed a paltry 12 runs all year…. (and I wonder why I struggled mentally 🙄) This year, I aim to have done 12 by the end of February, and my target this year is to break 25 mins! 💪🏃♀️ My PB currently sits at 25:30.57 so only got to find 30 seconds! I know I can do it! 🔥 I’m happy with todays time, first run since November and spent Xmas week doing nothing, but I felt really strong out! Learning more and more that exercise is the best medicine, the best therapy, the best everything! Going to make 2022 a really positive year (if you couldn’t already tell 🤣) 💪🔥😎 #run #runner #running #athlete #training #skier #skiracer #skateboarder #danceteacher #fitness #goals #positivevibes #positivity #mentalwellbeing #mentalstrength #strong #strength #exerciserules #exerciseisgood #5kmrun #tuesday #4th #january #2022 #instagram #instalike #instago #instagood #instasport #instarun
Over the next month or so toxic fitness brands and diet culture marketing will be using the new year as a scapegoat to kickstart your year using their products. The thing is, these products and brands don’t actually care about you, or creating a healthier version of you. They are happy to capitalise on guilt tripping you into buying their products. This January, if you are wanting to make some changes to your habits, or your relationship with your body, food or exercise, these brands aren’t the way to do it. Find someone you trust, ask them for some advice, and go from there! How to spot this type of product/marketing? - they’ll likely promise you results in a very short period of time, under a month. - they’ll likely use the phrase ‘new year, new you’ - their products will often replace meals/snacks, or will have some sort of catch in terms of dietary restriction. - they will often use phrases to bring about guilt, such as ‘burn off your Christmas dinner’ or ‘shred the Christmas pounds’.
A reminder that a lot of people project their own feelings over the festive period, around bodies, food, festive plans etc. These projections, although may feel totally 💩 to hear, they are not something to define yourself by, they’re not the ideal, and they don’t need to be YOUR body thoughts. Be gentle with yourself, Christmas can be tough around your body relationships, food thoughts and exercise rules. Keep making logic with yourself, keep getting that second, third, fourth opinion from those educated in the field and find that bit of trust in your own mind and body. Happy Boxing Day ❤️
How to prevent the Christmas binge/restrict cycle. Click through 👉🏼 The binge restrict cycle is like a pendulum; the further you swing one way, the further it swings back. Think of the furthest swing one way as a binge + feelings of over fullness, and the furthest swing the other as restriction + feelings of extreme hunger; the centre is eating to satiation. Our bodies much prefer us to keep the swing of the theoretical pendulum small; meaning we don’t feel those extremes of hunger and fullness. The way we do that is by consuming an even distribution of food + energy throughout the day, consistently. Therefore, in the run up to Christmas, we don’t want to increase the swing of that pendulum, but rather ensure we are consistently consuming enough energy and food to satiate us. Try to: 🎄 avoid restriction 🎄 ensure you eat regularly 🎄 don’t let yourself get too hungry 🎄 try to remain present, and not worry about the past/future If you do binge, try to show yourself some compassion, kindness and permission to move on. It’s okay, remember it doesn’t define you, or the journey you’re on with your food relationship. Move on when you can, without restriction. Merry Christmas 🤶🏼
How to approach Christmas when you’re a little uncertain in your food relationship: 🎅🏼 Mental hunger is totally valid. During the festive period there is lots of pressure to restrict OR overeat, without much thought about how you’re feeling emotionally or physically. If your body is telling you that it wants pudding even though you’re no longer physically hungry it’s totally okay to trust that. 🎅🏼 Try not to ‘save yourself’ for food. Eating less during the day so you can make sure you’re ‘hungry enough’ for the bigger meal later on doesn’t really work. This can lead to a binge/restrict mindset, which can bring on guilt, shame or discomfort. 🎅🏼 Have some responses to food comments in the bank. There is always one person who will comment on your food choices, whether they mean no harm or not, it’s still a difficult situation. I have always found it helpful to have some responses planned, dependent on your mood! My personal favourite: ‘I don’t need you to narrate my plate, thank you!’ However, if you’d like to be more polite, something like this might do: ‘I’m not comfortable talking about my eating habits at the moment, but thanks for your concern.’ 🎅🏼 Say no when you want to say no. Say yes when you want to say yes. People pleasing is a big thing around Christmas, but your boundaries can be what makes or breaks your Christmas. Acknowledge and appreciate that some people may encourage you to eat out of love, but always stand your ground on what YOU want. Christmas can be scary, but with these tips, hopefully that is less of a worry.
We are conditioned to believe that the worst thing that could happen would be for us to be in a bigger body, have more fat, or gain weight. This isn’t just at Christmas, but it definitely intensifies over this period due to the abundance of food, drink and festive celebrations. We are taught to focus far more on our bodies, and how they conform to the societal norm, than we are about how much more we can get from social situations by dropping food rules, allowing ourselves to be present and ultimately enjoy the spontaneity of times like Christmas. Our bodies are built to fluctuate, they’re happy to make minor changes dependent on our changing behaviours! There will always be times of more indulgence, and times of a little less - and that’s okay. This Christmas, let yourself to drop the food rules, free up some mind space for enjoyment and take that downtime to reflect on the crazy year we have had. I promise you, giving yourself permission to do all of those things will be incredible, and if the worst thing that happens is you gain weight, so be it; not only is gaining weight really no big deal, it’s also not permanent if it doesn’t serve you year round. If you feel like you’re going to struggle around food this Christmas, drop me a message and let’s chat it through, I’m sure we can work out a way for it to be a little easier for you!
What you do after exercising has a major role to play with the outcome or benefits of your routine.. One important tip to always stick to after exercising is drinking enough fluids... Before and after exercising? Always stretch.. Your muscles and bones are in a relaxed state before you exercise....Once you start moving your body without stretching, it can cause stiffness or serious pains. Please wash your work out clothes....YES You need to be clean and tidy. Never keep your workout clothes till the next day because of the build up of sweat. It can cause bad odour and crazy stench which will in turn affect your health. Most importantly, follow and stick to your health coach/fitness instructor advice or instructions. They are better at this than you and they understand how different bodies work. What's one thing you always do after exercising? Drop your comments 😊 #exercise #thursday #exercisetips #beforeexercise #afterexercise #workout #workoutmotivation #workoutclothes #fitnessadvice #healthcoachadvice #transformationthursday #learnmore #exerciserules
When they’re not nurturing young minds in the classroom, Ms. Enich and Ms. Yasen are busy schooling us in box jumps 📦 (Sorry for the low quality video) #idigprospect #boxjumpkids #madhops #leapinandlearnin #gopurplebegold #professorenich #jenYthescienceguy #exerciserules
Bye!! ☹️😭 Love you Perisher XC for continuing to maintain your trails! (For safety reasons of course) ❤️🧡💛 #illbeback #XCforlife #nordicwins #exerciserules #snowymountains #snowymonaro #thebest #byeperisher #ontonewthings #leaving #seeya #jindabyne #backtoskiking #seeyouonthecyclepaths #yeah!
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Even on vacation the Hutchison crew still trains! Everyone of them is an absolute ROCKSTAR🤩 and killed the outdoor workouts I put them through over the holiday weekend! #workhardplayhard #noexcuses #workoutanywhere #bootcamp #exerciserules #fitforlife #lovethisfam #theyarethebest
Trying hard to slip some exercise in between showers. #exerciserules #exerciseroutine #exercisewithkids #exercisemotivation #familyfun #familytime #healthyfamily
Rest day, Stretch day 👀 ✨ 5 reasons to stretch: ✔️ Decreases muscle soreness ✔️ Helps prevent injury ✔️ Improve range of motion ✔️ Improve flexibility ✔️ Increase blood flow to your muscles Going back about 18 months, I never used to bother with stretching, but having increased what I do, I learnt the hard way of how important it actually is. Now, I always warm up and cool down after every work out and incorporate one session a week (normally on my rest day) to stretch for 30 mins to 1 hour…and it’s amazing how much better my body feels 🤍 Don’t leave it out! Up early Stretch done Ready for the day 😊 - - - - - - #stretchday #restday #musclebuilding #musclecare #flexibilitytraining #stretch #body #fitness #preventinjury #musclerepair #exerciserules #fitnessgirls #workouts #workoutideas #girlswhostretch #tuesdaystretch #stretchingout #stretchingexercises #relaxationmode #k8fit
It’s been about a week since I’ve done any kind of exercise. I’ve been fighting some viral bug and my GP said I’d run myself down, so I’ve been laying low. Today was a good day to re-boot using my new Bluetooth Earphones that my darling got me. Once my IT genius side kicked in and I figured out they needed to be twisted upside down we were doing steps... #exercise #exercisemotivation #exerciseroutine #exercisetime #exerciserules
La regulación del estado ácido-base durante la realización de ejercicio implica la participación de buffers intra y extra celulares🩸 así como del sistema respiratorio🫁. El trabajo en conjunto de ambos sistemas permite mantener estables los valores de pH, un parámetro clave para la homeostasis del cuerpo💪. Mientras realizamos ejercicio, especialmente de alta intensidad, nuestro cuerpo aumenta la acumulación de iones hidrógeno ⬆️, los cuales pueden llevar a alteraciones en procesos clave como lo es la contracción muscular y son los sistemas de regulación que mencionamos anteriormente los que van a permitir disminuir la acumulación de dichos iones. Existen estrategias que pueden ayudarnos a mejorar el control del estado ácido-base durante ejercicio, pero eso lo dejaremos para otra publicación, por ahora les podemos recomendar que duerman bien 💤, tomen suficiente líquido💧, coman de forma balanceada 🥙 y muévanse diariamente 🏋♀️. #saludfísica #healthychoice #sportsciences #fisiologíadelejercicio #exercisephysiology #fisiologiadeldeporte #sportphysiologist #phyex #exerciserules
The different sub-sections of 'training' create a set of beliefs we hold about training, and with these beliefs come rules.. If you're a bodybuilder, it's all about volume, macros, what split you're doing, how many steps your doing, whether or not you're doing cardio on the stairmaster or incline walking.. If you're a powerlifter, SBD, knee sleeves, c00l socks, no cardio bro If you're a runner, miles, pace, elevation, cadence, lots of bananas When in reality, all it really is is a way to move our bodies. (well, obviously m8) However.. Rules are necessary for structure and to prevent complete chaos, but strict rules and routine is where enjoyment and fun go to die. You've got to remember WHY you're doing what you're doing, and if you're not focussed on a specific goal or target for something, remember you can move in anyway you like Exercise is great, and doesn't need to be limited to routines and rules. #training #fitness #trainhard #exerciserules #bodybuilders #bodybuilding #freemovement
Your Sunday reminder that you can achieve anything that you want this week. Check my gorgeous Danielle, just 4 weeks and look at that waist 🔥🔥🔥😍 She rebuilding her confidence piece by piece She’s gained motivation She’s improved her self esteem She’s working hard than ever She’s getting results Immensely proud of you girl 🔥💘
“Don’t eat before you exercise”⠀⠀⠀⠀⠀⠀⠀⠀⠀ “If you eat fasted you’ll lose weight quicker” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ “Dont exercise before bed”⠀⠀⠀⠀⠀⠀⠀⠀⠀ “Dont exercise late at night”⠀⠀⠀⠀⠀⠀⠀⠀⠀ “Dont exercise early in the morning”⠀⠀⠀⠀⠀⠀⠀⠀⠀ “Dont exercise straight after eating”⠀⠀⠀⠀⠀⠀⠀⠀⠀ “Exercising at a certain time will help you lose weight quicker”⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you understand the bullshit in all of the above? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I can promise you it’s pretty irrelevant when you exercise whether it’s fasted or not there’s minimal evidence to suggest this will help you lose weight quicker.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’ve gotta realise 99% of what you see on social media and advertising to do with exercising is bullshit.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The facts are there to be read you just have to seek them.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In this life find what works for YOU. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If Jane likes to exercise fasted then good for her⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you like to exercise after a carby meal that’s great too.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Find what works for YOU ✌🏼
I practice what I preach.. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗺𝗮𝗸𝗲𝘀 𝗽𝗲𝗿𝗳𝗲𝗰𝘁⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This goes for anything in life.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But if you’re quitting the gym or your workouts one day in because you ‘can’t do that exercise’ then you’re doing it wrong.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The most successful people in the world have failed time and time again. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But consistency matters more than how many times it works for you ✌🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Loving splits training at the moment and im loving being an absolute bendy queeeen 🤪🤪🤪
No time like the present.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your ..⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ “I’ll start tomorrow”⠀⠀⠀⠀⠀⠀⠀⠀⠀ “I’ll start on Monday”⠀⠀⠀⠀⠀⠀⠀⠀⠀ “I’ll start when I’m thinner”⠀⠀⠀⠀⠀⠀⠀⠀⠀ “I’ll start when I’ve lost some weight”⠀⠀⠀⠀⠀⠀⠀⠀⠀ “I’ll start when I get that job”⠀⠀⠀⠀⠀⠀⠀⠀⠀ “I’ll start when I have more time”⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sometimes those “I’ll start” never actually come, and you never start. You end up in a negative cycle chasing Monday’s for ‘I’ll start my diet today’ to only fail by Wednesday because you’re doing nothing but restricting, binging, restricting, binging.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You will think that the cycle will never end.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But it does. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The negative cycle ends.⠀⠀⠀⠀⠀⠀⠀⠀⠀ The binging ends.⠀⠀⠀⠀⠀⠀⠀⠀⠀ The guilt ends.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And the self love starts.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I was sat where you are once.⠀⠀⠀⠀⠀⠀⠀⠀⠀ And you can get over it, you can. But you’ve got to start NOW, not Monday. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Feeling frazzled? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are you stuck on a negative train? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Slide into my DMs and I will change your life♥️
🔥2.5kg LOST 🔥 So proud of my Danielle! She’s absolutely not letting lockdown stop her from achieving! She’s been making the most out of our outdoor personal training sessions and she’s absolutely hitting her goals! ✌🏼STOP LETTING LOCKDOWN STOP YOU ACHIEVING ✌🏼 Life’s hard at the moment, we are all feeling it. Make the most out of what you’ve got! Danielle’s currently working from home and was struggling to motivate herself because of lockdown and the lack of being able to go out. She started with me last month and she’s done nothing but achieve since then. Well done girl! So ready to see what the next 4weeks brings you 👏🏼 Are you struggling with motivation? Are you feeling flustered? Do you know where to begin? Send me a DM and see how I can help you ♥️ 121 Personal Training Sessions & Online Coaching available 🙋🏻♀️
Picture this..⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’ve been working on your body for months and weeks absolutely smashing it proud of yourself kept to your calories did your workouts and it’s weigh day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You usually dread weigh in but you’ve been so consistent you were looking forward to it this week.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You step on the scales... and wait, what, you’ve GAINED. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You take this as failure and then binge eat until you hate yourself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ THIS ☝🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ IS TOXIC.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Weight gain ISNT failure.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s also NOT usually accurate.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Weight gain doesn’t mean you’ve failed.⠀⠀⠀⠀⠀⠀⠀⠀⠀ IT MEANS 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • You’ve ate high salt foods before bed⠀⠀⠀⠀⠀⠀⠀⠀⠀ • You’re retaining water⠀⠀⠀⠀⠀⠀⠀⠀⠀ • You’re due on or on your period ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • You’ve gained muscle mass rather than fat tissue⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ THIS is the reality.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not failure⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not guilt tripping⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not creating toxic relationships with yourself and food⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t jump the gun to think you are failing if you’ve gained a few pounds.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Trust me when I say, it’s no big deal 🤷🏽♀️
Wuv my new bike leash! I need a widdle practice but Mom said I did great!
𝐖𝐡𝐨 𝐬𝐚𝐢𝐝 𝐨𝐧𝐥𝐢𝐧𝐞 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐰𝐨𝐫𝐤 👀 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👇🏼👇🏼👇🏼👇🏼 2KG DOWN 👇🏼👇🏼👇🏼👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What a boss outcome for Jess.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And she’s like a new woman.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ New confidence.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ New body.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ New sense of worth.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Which is EXACTLY what this is about 😍⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Confidence is key.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Jess was just like you.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Didn’t know where to start.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Felt deflated from lockdown and being so busy at work.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But she’s done nothing but work so hard ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And because of that she’s achieved! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you know where to start with your goals? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If not DM me I’ll lend a hand 👋
If you’ve spent your Sunday anything like me, sobbing into a pillow feeling overwhelmed and stressed and now currently drinking my sorrows with a gin, then that’s ok.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’ve spent it motivated, feeling positive and ready for the week ahead, then that’s okay too. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Every Sunday should be a reminder that another week of uncertainty has passed, and guess what? You made it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is a reminder that whatever this week has planned for you, whatever YOU have planned for you.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can do it.⠀⠀⠀⠀⠀⠀⠀⠀⠀ And you will achieve it.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is a Sunday reminder that you ARE enough. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Big love ♥️
There’s always a reason for that added lb gain on the scales & believe it or not it’s usually NOT fat.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4 reasons why you might be retraining water, the thing that is certain to make you seem like you weigh now 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ You’re not getting enough sleep; being sleep deprived can be one of the worst things for our health and leave us with a lot of water retention because when tired we are more likely to eat high salt foods and ‘quick’ foods, so before you stress out think about... how much sleep do you get a night? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ You’re eating high sodium foods; salt is the number 1 winner of what makes us retain the most water out of these 4. So check how much sodium is in your food and if you’re having it late at night.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ You’re not going to the toilet regularly; if you find you suffer with conditions like IBS or other bowel conditions these can cause you to retain a lot of water and hold a lot of fluid in our bodies.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣ You’re a weight lifter; lifting weights causes us to retain water because of the effects the weight lifting has on our muscles. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So before you panic that you’ve gained weight know this 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • There’s numerous reasons why we can weigh more⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Our weight can fluctuate 7lbs daily⠀⠀⠀⠀⠀⠀⠀⠀⠀ • The scales ARENT EVERYTHING!