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"Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure."
--Oprah Winfrey

It's been a stressful couple weeks. Strike that. It's been a stressful several months for many reasons I have shared publicly and others I have chosen to keep private. But all we can do is breathe and take things one moment, one hour and one day at a time.

I was fortunate to be able to do a short yoga practice this morning before my workout to help let go of some stress from my body and mind. It helped.

When times are tough, simply breathe. 💜
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Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.
--Oprah Winfrey

Its been a stressful couple weeks. Strike that. Its been a stressful several months for many reasons I have shared publicly and others I have chosen to keep private. But all we can do is breathe and take things one moment, one hour and one day at a time. 

I was fortunate to be able to do a short yoga practice this morning before my workout to help let go of some stress from my body and mind. It helped.

When times are tough, simply breathe. 💜

Yesterday, an IG follower DMed me asking for my thoughts on motivation: "I find myself struggling to go out for a round solo and going to the gym solo. Any thoughts?"

Yes, so many. ☺️ Here's the gist of what I told him...

No one is motivated 100% of the time. If they say they are or seem like they are. They aren't. It's human nature. People get burned out, tired, life gets in the way, etc. You may be highly motivated when you first get started with a new workout class or when you find a new favorite course, but motivation waxes and wanes. It's natural!

Because of this, you can't rely solely on motivation. And when it comes to this person's specific question - you can't always rely on others to motivate you or accompany you. If you did, you'd probably fall off your workout or disc golf practice routine and never get back on (although this does happen to some).

💪 That's where discipline comes in.

Naturally, I'm someone who is always looking for solutions to problems and ways to make things more efficient and effective. The same thing goes for my workouts and disc golf practice.

🗝️The key for me: eliminating as many barriers or hurdles as possible, i.e. eliminating reasons to make EXCUSES.

Here are a few ideas...

If you want to workout/disc golf in the morning:
🎽 Set out your clothes the night before

📱 Set your alarm and plug your phone in across the room so you have to get up to turn it off and don't get back into bed!

Working out/disc golfing any time:
📅 Treat your workout routine like a part-time job. Block it off on your calendar.

🏋🏼‍♀️If you don't go to group fitness classes and get overwhelmed/intimidated at the gym, spend a few extra bucks on access to a fitness app, my favorite is Fitbod, that will program your workouts and give you demos and instructions. Then you'll have a plan when you walk into the gym and will feel more purposeful.

I'm all about giving yourself grace and taking rest days when you need them. But if you've got goals you're working toward, discipline plays a huge role in your progress.

What strategies do you use to get your butt to the gym or disc golf course?
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Yesterday, an IG follower DMed me asking for my thoughts on motivation: I find myself struggling to go out for a round solo and going to the gym solo. Any thoughts?

Yes, so many. ☺️ Heres the gist of what I told him...

No one is motivated 100% of the time. If they say they are or seem like they are. They arent. Its human nature. People get burned out, tired, life gets in the way, etc. You may be highly motivated when you first get started with a new workout class or when you find a new favorite course, but motivation waxes and wanes. Its natural!

Because of this, you cant rely solely on motivation. And when it comes to this persons specific question - you cant always rely on others to motivate you or accompany you. If you did, youd probably fall off your workout or disc golf practice routine and never get back on (although this does happen to some). 
 
💪 Thats where discipline comes in.

Naturally, Im someone who is always looking for solutions to problems and ways to make things more efficient and effective. The same thing goes for my workouts and disc golf practice. 

🗝️The key for me: eliminating as many barriers or hurdles as possible, i.e. eliminating reasons to make EXCUSES. 

Here are a few ideas...

If you want to workout/disc golf in the morning:
🎽 Set out your clothes the night before

📱 Set your alarm and plug your phone in across the room so you have to get up to turn it off and dont get back into bed!

Working out/disc golfing any time:
📅 Treat your workout routine like a part-time job. Block it off on your calendar.

🏋🏼‍♀️If you dont go to group fitness classes and get overwhelmed/intimidated at the gym, spend a few extra bucks on access to a fitness app, my favorite is Fitbod, that will program your workouts and give you demos and instructions. Then youll have a plan when you walk into the gym and will feel more purposeful. 

Im all about giving yourself grace and taking rest days when you need them. But if youve got goals youre working toward, discipline plays a huge role in your progress.

What strategies do you use to get your butt to the gym or disc golf course?Image attachment

Losing weight (A.K.A fat) is easy, right?

With all the conflicting info and fad diets out there, it can be difficult to determine the right strategy for you. Here are my top tips that will hopefully make things simple..

1️⃣ CALORIE DEFICIT.
It doesn't matter what diet you follow: low carb, high fat, clean, carnivore, a balanced diet (what I recommend). You MUST be eating fewer calories than you burn in order to lose fat. It's literally science. Studies show that prioritizing protein (my clients eat about .7-1 gram of protein per pound of body weight), can help maintain muscle, keep you satiated and help you burn fat. So how do you know how many calories to eat for a deficit? I recommend a good nutrition coach, but if that's not an option for you, check out TDEEcalculator.net and plug in all your info. It can help you get started.

2️⃣ MOVE MORE.
I don't mean doing hours of cardio, I mean getting off your butt and getting in steps or NEAT (non-exercise activity thermogenesis). This can be vacuuming, pacing, going for walks, gardening, playing with your kids, ANYthing that keeps you on your feet. This helps keep your metabolism burning.

3️⃣ CONSISTENCY & PATIENCE.
Don't quit after one week of not seeing results. I've done this more times than I can count over the years. You did not gain the weight in a week, so you will not lose it in a week (or a month, or maybe even a year). Stick to your plan, be as consistent as possible and be patient. If you get off track, get right back on. Sometimes you'll have to get gritty, but if you stay on track for a long period of time (months/years), you will undoubtedly see amazing progress. It can be slow, but worth it!

✨BONUS: WEIGHTS OVER CARDIO. Strength/resistance training helps build muscle. Building muscle enables you to burn more fat. Cardio is great if you love cardio, for instance, I love to run for therapy, not for fat loss. If you don't love cardio, don't do it!! All of the body builders I follow prioritize steps and strength training and rarely, if ever, do cardio. Cardio is not necessary for fat loss.

Fat loss isn't necessarily HARD, it just takes work and dedication. Did any of my tips surprise you?? 🤔
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