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#graciesjourney

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Yesterday's refeed day made my leg day go pretty well. But What is a refeed? .
Well a refeed is a day where you eat in a slight caloric surplus after being successful with your weightloss. If in a week you are down 3lbs instead of 2, this would be a great time to implement one.
.
Now a refeed isn't a cheat day because it's controlled, you still track like every other day.
.
What this does is replenish leptin levels (a hormone that makes you feel full or not) and overall gives you a mental boost, and a boost of energy. It allows you to maybe fit a food in you normally can't without sabotaging your results. .
Now will you gain weight? If you do it properly and controlled no you shouldn't. A pound of fat is estimated as 3500 calories. On a refeed day you eat in a surplus of 400 calories let's say. So technically there is no way you are gaining fat from this, yet, the scale goes up anyways. But this is ok don't be alarmed.
.
When you increase carbs in your diet your body retains more water and the scale goes up. (1g carb holds around 4g of water) Not to mention your sodium may have gone up as well.
.
So overall refeeds are an important tool to utilize during a long term diet. Use them and you will reduce the chances of binges and you will satisfy cravings while still making great progress.

Yesterday I got a few messages from people who said something along the lines of "you eat out a lot, That's so unhealthy" but excuse me while I eat this bowl of rice, veggies, Chicken, and black beans. (Maybe a little sour cream πŸ™Š)
.
The best thing about flexible dieting is that I'm not stuck eating boring foods. My mentality is improved and I'm way more focused when I can eat different things rather then just Chicken, rice, and veggies. .
Since I've started 7 weeks ago I've ate foods like chicken burgers, pizza, taco bowls, donairs, and fries but I've ate them in moderation. For other foods I eat at home and eat things like chicken rice and veggies (These foods are just boring to show but are staples in a weightloss diet). 80-90% whole foods and the rest I enjoy my life. In 7 weeks I am down 15lbs. Enough said πŸ’ͺπŸ’―

Hikes have started to become one of my favorite forms of cardio. You can enjoy nature, burn calories, and appreciate the beauty in the world.
.
😎

Success comes from hard work. Hard work means you keep going no matter what tries to stop you. It could be others, or even yourself that tries to bring you down. But you need to keep pressing forward.
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If you don't quit you can never really fail. Time is on your side and as long as you continue to move towards a goal, eventually you WILL achieve it. I promise.
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Never give up, push forward, and then look back and say "I knew I could do it". If you don't believe in yourself that's fine, Because I do. Get to it πŸ’ͺπŸ’―

ALL ABOUT MY WEIGHT GAIN .
There's something I've been wanting to talk about more and that is my weight gain. See, I did gain more fat then I wanted to during my bulk but I was still purposely putting on weight to put on more muscle.
.
This is a lot different then just falling back into old habits and gaining weight for no reason. It isn't your traditional slip up. But it did happen and there are some habits I still do struggle with. But I can promise you I will never gain back all my weight again, and why is that?
.
Because over the past few years I've put time into growing my knowledge of training and nutrition. I know exactly what I need to do and eat to lose weight, maintain it, or gain it and that will never change.
.
So if you truly want to lose weight and keep it off (I have kept 100lbs off for 2 and a half years) never stop learning. Stop focusing on losing weight fast and start focusing on losing weight smart. This will change your life forever, not just for a small amount of time.
.
If you need help I offer one on one coaching at a way cheaper price then traditional personal training in a gym and I promise you I will teach you how to be healthier for the rest of your life, not just for a few weeks. Just click the email button on my page

The gains are returning πŸ’ͺπŸ’―
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It's never to late to get back to work, You might even do better then ever.

Follow #GraciesJourney today!! Taking her up to Berkeley to be introduced to her potential forever home! #adoptdontshop #rescuedog #dowhatyoulove

MFW I just finished up 30 minutes of cardio and now have to work for 7 hours.
.
But ill be happy because gym after and client work later. Let's go πŸ’ͺπŸ’―

old selfie πŸ“· i will never forget where i came from πŸ”Ή
#graciesjourney #weightlossjourney #weightloss

MOST RECENT

Yesterday's refeed day made my leg day go pretty well. But What is a refeed? .
Well a refeed is a day where you eat in a slight caloric surplus after being successful with your weightloss. If in a week you are down 3lbs instead of 2, this would be a great time to implement one.
.
Now a refeed isn't a cheat day because it's controlled, you still track like every other day.
.
What this does is replenish leptin levels (a hormone that makes you feel full or not) and overall gives you a mental boost, and a boost of energy. It allows you to maybe fit a food in you normally can't without sabotaging your results. .
Now will you gain weight? If you do it properly and controlled no you shouldn't. A pound of fat is estimated as 3500 calories. On a refeed day you eat in a surplus of 400 calories let's say. So technically there is no way you are gaining fat from this, yet, the scale goes up anyways. But this is ok don't be alarmed.
.
When you increase carbs in your diet your body retains more water and the scale goes up. (1g carb holds around 4g of water) Not to mention your sodium may have gone up as well.
.
So overall refeeds are an important tool to utilize during a long term diet. Use them and you will reduce the chances of binges and you will satisfy cravings while still making great progress.

Yesterday I got a few messages from people who said something along the lines of "you eat out a lot, That's so unhealthy" but excuse me while I eat this bowl of rice, veggies, Chicken, and black beans. (Maybe a little sour cream πŸ™Š)
.
The best thing about flexible dieting is that I'm not stuck eating boring foods. My mentality is improved and I'm way more focused when I can eat different things rather then just Chicken, rice, and veggies. .
Since I've started 7 weeks ago I've ate foods like chicken burgers, pizza, taco bowls, donairs, and fries but I've ate them in moderation. For other foods I eat at home and eat things like chicken rice and veggies (These foods are just boring to show but are staples in a weightloss diet). 80-90% whole foods and the rest I enjoy my life. In 7 weeks I am down 15lbs. Enough said πŸ’ͺπŸ’―

Day 3. Pushed myself to run a 4 miles an hour for my "sprints." Not where I want to be, but it's a start. Always a start. One day I'll be able to do this workout as a warm up #day3 #weightloss #inspired #inspiration #graciesjourney #sweating #itgetseasier #pushmyself #workout #redfaced #icandoit

Hikes have started to become one of my favorite forms of cardio. You can enjoy nature, burn calories, and appreciate the beauty in the world.
.
😎

Copied from #graciesjourney definitely on the struggle bus this week.....trying to shake it !!!!

You know you love your kid when he creates a concoction and you eat a bite just to make him happy! Whip cream, Maraschino cherries, grape jelly on wheat bread! πŸ€”ummm yeah!! #momlife #momswag #mykidsachef #motiv8performance #dropitlikeitshot #gymadict #nevergivingup #nevergoingback #neverfail #ladybeast #hardworkpaysoffs #graciesjourney #goaldigger #motiv8aminos #ultimatefitness

ALL ABOUT MY WEIGHT GAIN .
There's something I've been wanting to talk about more and that is my weight gain. See, I did gain more fat then I wanted to during my bulk but I was still purposely putting on weight to put on more muscle.
.
This is a lot different then just falling back into old habits and gaining weight for no reason. It isn't your traditional slip up. But it did happen and there are some habits I still do struggle with. But I can promise you I will never gain back all my weight again, and why is that?
.
Because over the past few years I've put time into growing my knowledge of training and nutrition. I know exactly what I need to do and eat to lose weight, maintain it, or gain it and that will never change.
.
So if you truly want to lose weight and keep it off (I have kept 100lbs off for 2 and a half years) never stop learning. Stop focusing on losing weight fast and start focusing on losing weight smart. This will change your life forever, not just for a small amount of time.
.
If you need help I offer one on one coaching at a way cheaper price then traditional personal training in a gym and I promise you I will teach you how to be healthier for the rest of your life, not just for a few weeks. Just click the email button on my page

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