#findingfoodfreedom

MOST RECENT

💭 F A Q ’ s 💭
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Here are some commonly asked questions that I see in my DM’s!💕
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Q: What is the best time of day to workout?
A: Whatever time works best for your body and your schedule. I recommend going when you have the most energy.
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Q: How do you stay motivated?
A: I don’t. Motivation comes and goes that is why making it a habit is too important, it is part of my routine. I will schedule it into my google calendars like I would for any other appt.
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Q: Where do you get your workout clothes?
A: Leggings are pretty much all Lululemon, sports bras are Lululemon or Forever 21.
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Q: What supplements should I take?
A: You don't need supplements. If you don’t have the fundamentals down, supplements are not going to do anything for your body. I do recommend taking a multivitamin and a fish oil every day.
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Q: How do you deal with cravings?
A: Have whatever you are craving in moderation. Restricting yourself from certain foods will make you feel deprived, so it is okay to enjoy the things you love.
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Any more questions? Drop them below!!👇🏼

Need some guidelines to keep you on track this weekend? 🍔🍻
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For some people its easy to stay on track during the week, but the weekend rolls around and you completely fall off the bandwagon.
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Here are 7 tips to help you!🙆🏽‍♀️
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1️⃣ Drink lots of water. Just because its the weekend doesn’t mean your water intake should come to a halt. Try to carry a water bottle with you at all times.
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2️⃣ Incorporate some form of physical activity! Get a workout in or go outside for a walk, run, bike ride or a hike.
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3️⃣ Don’t leave the house hungry. When you leave the house on an empty stomach, unhealthy choices become so much more appealing.
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4️⃣ Enjoy social events, and fun foods. Just be mindful of your portion sizes and liquid calories(alcohol).
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5️⃣ Make smart decisions when eating out. Look at the restaurant menu beforehand so you can plan out a well-balanced meal.
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6️⃣ Bring snacks or meals with you, that way you are prepared to stay on track if you are out of your house for more than a few hours.
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7️⃣ Don’t skip meals. Whether you are doing it intentionally to “save calories,” or if you forget to eat because you get so busy. Skipping meals can lead to over-indulging.
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Being out of your weekly routine is challenging, I totally get it! If you do have a slip up over the weekend, don’t be so hard on yourself. Just get right back on track for your next meal and keep on going. Happy Saturday! 💗
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What are some of your favourite ways to stay on track over the weekend?👇🏼

LEGGGG DAY! 💥 SWIPE 🍑
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Happy Friday. I post a lot of leg workouts because I LOVE leg day, OKAY? I have so much fun trying out new exercises just to change things up any time my legs aren’t sore. Double tap if you are ready for a BOMB workout. ♥️
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✖️ Weighted jump squats | RIP | 3 sets x 12 reps
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✖️ Lunge with high knee | 4 sets x 12 reps each leg
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✖️Walking lunges with plates | 4 sets x 8 reps each leg
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✖️Raised heel deadlifts | 5 sets x 10 reps
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✖️Squat and step up | 4 sets x 10 reps
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Who else is focusing on growing their legs? 🙋🏽‍♀️

How do you French fry? 🍟
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I’m personally a fan of all fries, but when I’m looking to stay healthy, I make my own sweet potato fries! 🙌🏼
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These are super easy to make:
🍟 cut 1-2 sweet potatoes into fries
🍟 drizzle with extra virgin olive oil
🍟 bake at 400 for 30 mins, flipping halfway
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Enjoy!! 😄

🔥 BAND WORKOUT 🔥
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If you don’t have a set of bands, get some ASAP! They are an amazing way to activate your glutes and fully engage them before and during your workout.
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BOOTY BURNER:
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🍑 Lateral raise | 10 reps each leg
🍑 Deadlift | 20 reps
🍑 Pulse Squats | 30 reps
🍑 Squats | 20 reps
🍑 Kick backs | 10 reps each leg
🍑 Band abductor | 20 reps
🍑 Lateral step | 20 reps
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Complete 4 times!
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Comment below if you love incorporating bands into your workout! 🙌🏼

Let’s talk about worth it moments! In this journey of eating clean and healing my body, I’ve had to limit my intake of certain foods. One of those in particular is alcohol! When your liver is having trouble detoxing, alcohol certainty does not help that cause! But I do miss it from time to time and I’m learning when it’s worth it and when it’s not! ————————————————-
Today I made my annual trek to Wisconsin to see my extended family! My mom and I have a tradition of getting mimosas to celebrate the start of the vacation! Even though my mom wasn’t with me, of course I still had to keep up the tradition!😂 However, as I was drinking this pretty good mimosa, I was quickly learning that this wasn’t a worth it moment anymore! My sinuses started getting congested. I was getting really warm, and finding it difficult to concentrate. Thankfully some water helped me feel better by the time I landed! However, I’m more tired than I was before I consumed the mimosa and that isn’t something I want! Moral of the story is I’m finding a new tradition because this one didn’t feel good! ————————————————-
However, last week my boyfs family was in town and I enjoyed a delicious glass of German wine and it was absolutely worth it! The company, the taste.... it was all amazing! And I didn’t feel any side effects from that perfect little glass of wine! ———————————————-
So can I say without a shadow of doubt that all alcohol is not worth it? No! However, I can say that most alcohol is not worth it! I’ve come to a place where I choose not to drink most of the time, even if those around me are! And I’m confident in that decision! But I’m also happy to know that I do have an alcohol choice that doesn’t make me feel bad for those moments when I do want some!! Moral of the story... you do you and do what makes you feel best!

Are you overeating after dinner? 🧐
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Right now is when my cravings usually set in (between 7-8pm), I crave all the yummy things. The old me would have sat down and consumed anything I could find until the point of feeling sick. Now, I have found ways to resist the urge or enjoy in moderation. 🙌🏼
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Here are some tips that might help you:
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✔️ Eat dinner later than usual so that your belly is full in the evening.
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✔️ Ensure you have had well-balanced meals throughout the day, you should never feel like you are starving.
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✔️ Enjoy one serving(measure it out) of the snack you are craving, make sure you put the rest away.
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✔️ Eat a voluminous satisfying meal for dinner.
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✔️ Think about your craving, are you hungry or do you want to eat because you are bored.
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✔️ Bored? Go for a walk, move your body to get your mind off food.
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You may have heard that eating late at night will make you gain weight. Well, it's NOT true! ❌ Eating in the evening will not but eating in excess, (going into a calorie surplus) will. If you are indulging in processed foods with little nutrients, it is easy to put yourself into a surplus as these foods are typically higher calorie!
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Hands up if you use to think that eating late would make you gain weight. I sure did. 🙋🏽‍♀️🙋🏽‍♀️

SWIPE | Quick HIIT workout 👊🏼
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Today I was not feeling the gym at all, so I was in and out within 45 minutes. I started with 15 minutes on the stairclimber and the some HIIT. My phone died halfway through the workout so I couldn’t video all of the exercises. My baddddd!
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CIRCUIT | 3 rounds
30 seconds on, 30 seconds off
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🔹Jump squats with a turn (got dizzy 😜)
🔹Step overs
🔹Incline push up
🔹Lunge step up
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Workout also included...
🔹Burpees
🔹Tricep dips
🔹Mountain climbers
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Do you want me to post more HIIT workouts or more lifting sessions? Or a COMBO?👇🏼👇🏼

3 reasons you aren’t reaching your fitness goals!
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I talk to a lot of people who feel like they are doing everything in their power to reach their goal. There is always a missing piece, here are the most common ones I see.
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1️⃣ You are unrealistic with your expectations.
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Make sure you understand that this journey is going to take time, prepare to put in work for months or even years to get to where you want to be. Failing to recognize that results take time will cause you to fall on and off the bandwagon regularly. You’ve got to stick to the plan and be consistent, 7 days a week, not just on the weekdays. The results will come!
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2️⃣ You aren’t quantifying things.
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It’s essential to have systems in place so that you are held accountable. These things could include # of calories to consume/day, # of grams of protein/carbs/fats, # of veggies/day, # of workouts/week, # of inches you want to lose, # of cardio sessions. Make a plan, quantify things daily/weekly/monthly, write it down, and STICK TO IT. Then when you don't see the results you are looking for you can go back and pinpoint where there is room for improvement.
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3️⃣ You are stressed.
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When you are stressed, cortisol is released. High levels of cortisol can directly affect fat loss. It will hold on to fat no matter what your nutrition and training look like. Looking for ways to manage stress? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Sleep more
▪️Meditation
▪️Self-care, take time for YOU
▪️Slow deep breaths a few times a day
▪️Get outside and go for a walk
▪️Fuel your body with nutrient-dense food, so it has good energy
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I know it is frustrating when you do not see any results! We are in complete control of our results so put in the hard work, be consistent, give it time, and it will pay off. ✨
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Outfit: @alphapackfitness 💜
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Comment below, what do you think is holding you back from reaching your fitness goal? ⬇️

So glad my husband 'gets' me! Breakfast was perfect!❤👫🏾❤ .
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#weightwatcherslifetime🗝
#whole30alumni #lifeafterwhole30 #findingfoodfreedom

Another Aunt Jan special, taco casserole! So delicious, filling, and low points on Weight Watchers. I have to give @pat_shafer credit for making it!! #wwfreestyle #findingfoodfreedom #tacomonday

🔥 SWIPE for some LEGS! Booty/hammie burner. 🔥
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Mondays totally set the tone for the week, and this is why I always start my week off with leg day. Never skip a Monday. 😅 I am obsessed with all of these exercises, don’t forget to double tap & save for later. Here we gooo.
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SUPERSET - 4 sets | 10 reps
✖️Bench bounce overs
✖️Barbell step up
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SUPERSET - 5 sets | 10 reps
✖️Barbell split squat
✖️Lying dumbbell hamstring curls
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✨ Tag your workout partner below ✨

Goodmorning & Happy Sunday ♥️
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Today I am feeling extra grateful. Every morning, before I start my day I do my morning routine, part of it is writing out three things I am thankful for. This helps me slow down, start my day with a positive outlook and appreciate what I have.
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Today I am grateful for:
1. Friends, family, and Chris who love & support me every day.
2. The opportunity to teach what I am passionate about.
3. Coffee, extra thankful for coffee this morning.
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Your turn. What is one thing you are grateful for today?! 🤗👇🏼

🔆 Legs, Back + Abs 🔆
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1️⃣ Cable squat + row
2️⃣ Deadlift, lunge + row
3️⃣ Lat pull down + crunch
4️⃣ Reverse crunch
5️⃣ Dumbbell bent over row
6️⃣ Body weight heel elevated squat
7️⃣ Standing oblique dip
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Complete each exercise 3 sets for 12 reps!
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ENJOY or save for later! Are you working out today or taking a rest day? 👇🏼

#TGIF 🙌🏼 This Friday calls for lots of chips and guac...because is there any such thing as “a few” chips and guac? 🥑

Are you intimidated in the gym? 🏋🏽‍♀️
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I know exactly how you feel, I put off working out for years because I was scared of what people would think. I lacked confidence, and the thought of going to the gym made me super uncomfortable.
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First off, no one is judging you. We are often worried that people are watching us all the time, they aren’t! They are focused on their own workout!
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Second, we were all beginners at one point. Do not be afraid to ask someone in the gym or a trainer to show you how to do an exercise! People are generally happy to help. The more time you spend in the gym, the more comfortable you will become.
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Third, push yourself outside your comfort zone. This is where the growth happens baby!! I recommend putting a workout together before you go, then you have a plan!
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I believe in you, believe in yourself! I promise you it will get better with time. 🤗
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What did you do to overcome your gymtimidation⁉️
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Hair by: @hairbyjordii @belowhairstudio 💕💕

Nothing like coming home from a job you love 💙 to a man you love ❤️ and a delicious meal with a beautiful sunset 😍😍😍 #AllTheFeels

Let’s curb those cravings! 🍕🍔🍩
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If you know me, you know I’m obsessed with ice cream, or pretty much anything sweet.
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Here are some great ways I curb those cravings!
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🍦 Don’t buy the foods you crave! If you don't have it in your house, you can't eat it!
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🍦 Find a recipe for a healthy substitution.
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🍦 Get outside, do something fun and get your mind off of your craving.
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🍦 Make sure you are consistently hydrated throughout the day. Thirst is often confused with hunger.
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We ALL have cravings. If you don’t, you are one lucky unicorn.🦄 It is important to learn how to not give into your cravings all the time. Start trying different things to see what works for YOU!
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What is your favourite way to curb cravings? ⬇️

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