I haven’t hiked Pipe Track in ages, and I was blown away by it’s beauty last night — it’s like I’ve never noticed some of the flowers and plants before. I’ve mostly been running the last while, might be time to switch gears. Super blessed to have all this beauty in my “backyard”! 😍 #hikemore#takeitslow#sunsets#backyardbeauty#nofilter
We all want fast results.
Mostly because we lack patience.
But here are 4 reasons why slow weight loss is best:
1. More time to learn about fitness
Understanding fitness - especially strength training - takes time. If you spend a full year learning about it, you'll have developed skills that will last you the rest of your life.
You'll also learn that strength training is an ESSENTIAL part of weight loss.
2. More time to learn about nutrition
There are certain nutrition fundamentals with weight loss - eat at a calorie deficit, eat protein with every meal, and get 80-90% of your calories from nutritious food.
But the small details vary. High carb or low carb? More meat or more fish? The answers to those questions come down to individual preference.
3. More time to develop good habits
Exercise shouldn't be a temporary habit while you lose weight. You should be active on a regular basis if you're physically able.
Period. Learn to enjoy it.
When it comes to nutrition, don't think about being "on a diet". Take the time to learn how to eat in a way that will keep the weight off without leaving you feeling restricted. This can take a LONG time, but it's worth the effort.
4. The slower your rate of weight loss, the greater your chance of keeping it off long term
We've seen people on social media drop 10 lb per month for 6 months, and now they look like a completely different person.
But here's the thing about those people.
They're gonna regain that weight.
Just look at all those Biggest Loser stars who regain 90% of the 100+ lb they lost on the show.
Unlike one of my clients, who spent a full year dropping 25 lb. That's basically 2 lb of body fat loss per month.
He went from 20% body fat to 10% body fat, which was his goal.
It's been 18 months since he hit his goal, and he's now .... still at 10% body fat.
Zero fat regain. And stronger than ever.
Questions or comments? Leave them below 👇.
Balance 😌 What does that look like for you?
I myself am fives years into this wild and crazy ride called Motherhood with three kids, a house, a dog, and a husband... Mind you I haven’t yet mentioned, ME! I really wish I could say I have it all figured out. I wish I could say that I knew exactly how to align my days and prepare my entire family for any obstacle they face ahead. The truth is: I do not.
For the longest time I have always struggled to find a harmonic balance between all the good, bad, and the ugly, but in reality the battle I was fighting the hardest with resistance (without even realizing this) was the storm inside of myself. The storm that sucked me in and kept ahold of me longer than anyone would be comfortable with. The storm that dragged me along and brought those around me down with them. A storm so strong only an outsider could help. A storm so dark, only my Higher Power could save me. A storm that left me feeling lost, confused, scared, and hopeless. I get it. You try endlessly to get on your feet, when the storm settles, you sense it may be okay to start walking...and yet when you feel like your getting somewhere.. 🎇 BOOM. She sweeps you back up and takes you for another spin, or two, or three..
How do you cater to the voice within that tells you “Wait, hold up a second, somethings not right here, what about you?”, “What is your direction?”, “What is of most importance to you?”. .
For me, finding the balance between who I was before I had children and who I am now with the roles that I lead has been one of my biggest struggles, hardest life lessons, and most humbling experiences in my almost 29 years of living.Post Partum got the best of me ; TWICE! I only addressed it ; ONCE! I can only talk up and praise those around me in my immediate circle who continuously have pushed me, lifted me, supported me, and have loved me. A part of the reason I feel more balanced these days is because of all of you. Thank you 🙏🏼
If you’re a momma who is feeling lost, lonely, scared or just simply “Not right”, PLEASE find the courage to get help and ask about the resources available to you. It doesn’t have to be so hard sweetheart. ❤️
5 3410 hours ago
Happy weekend. 🌟
Mijn herfstvakantie is begonnen. Yay. 😏
Wat ik ga doen.. tja dat zie je vast wel terug hehe. 🤣
‘You can be a strong person & still struggle with mental health!’
This is me. I’m a tough cookie, I’m resilient, I can go through a shitstorm & still come out the other end & seem unfazed by it...
At least this is how most people are used to seeing me.
I’m learning to open up, speak up & ask for help.
I’ve been through mental & physical abuse, depression, anxiety, crippling self doubt, deep feelings of worthlessness & even suicidal thoughts.
I know most people didn’t know this about me until now & may even be surprised to find out, cuz I come across full of joy, confidence & I crack jokes all the time.
& sure, most of the time I am happy, I adore life & don’t take anything too seriously!
But still...sometimes I crumble, sometimes things get too much & I break & I cry & just want to retreat to a dark cave away from everyone’s sight.
However there’s never just one thing that causes it - not in my case anyway. There are multiple things accumulating within me until there’s no other way to deal with them, than to break down.
It’s because I never knew how to ask for help, how to talk to people about how I’m actually feeling, what’s getting me down...I’d feel immense guilt when I’m down cuz I didn’t want to be a burden, I’d bottle it all up & hide it so well, that no one would ever have a clue.
Like Mos Def said:
‘Why did one straw break the camel's back? Here's the secret:
The million other straws underneath it’🎵
This is a reminder to all of us - our fellow humans all go through shit in life sometimes, you may never know about it, but just remember to be empathetic & gentle to everyone around you.
You might never be able to tell that your friend, family member, colleague is in the middle of a storm right now.
Even just opening up a conversation about mental health in general could make the people in your life feel more inclined to share these parts of themselves with you, or even just become aware that you’ll be there for them no matter what.
This is how we can help break down the stigma around mental health & empower those who are struggling to open up & to seek help.
Continued in the comments ->
2 2312 hours ago
s l o w s t a r t
Op deze regenachtige dag, nu lekker aan de koffie en t ontbijt. Vanmiddag n feestje van zus & zwager en daarna nog n etentje.
Fijne zaterdag! #takeitslow#ditisplint#happyweekend
Des mots d’amour pour attaquer le week-end sur une note positive 🕊
1 2315 hours ago
Krótkie rozciąganie na rozruch i śniadanie godne ciepłej, słonecznej soboty zaliczone
🌞🍹😀Koktajl mocno czekoladowy na bazie kakao, borówek i wege pudru białkowego z dodatkiem aceroli. Na wierzchu orzechy włoskie=zdrowe tłuszcze💛 Jak zawsze szybkie, zdrowe i pyszne rozwiązanie, ułatwiające planowanie codziennego jadłospisu, dostępne w naszym programie #OneSimpleChance ✨✨✨ Pięknego dnia kochani😊🙌🚴🍁 #Weekend#TakeItSlow#CzystaMicha
When I have time, I like to start my day with some yoga 🧘🏻♀️ My body is really stiff in some places and overly flexible in others, which has lead to some sports injuries in the past. I originally turned to yoga as a way to help with and become more aware of my posture, to remedy those injuries. It has indeed helped with that, but in addition it has also increased my flexibility (although as you can see it’s still a work in progress) and it helps to calm my mind. I don’t always feel like getting on the mat - but when I do, I never regret it! My personal goal is to do yoga at least 2x a week. Yes, a daily practice would be awesome, but let’s start small 😜
I mostly follow classes from Yoga with Adriene on Youtube. She has several 30-day challenges and although I usually take 3 months instead of 30 days, it’s still motivating because I want to complete those 30 videos! 💪
You know I love a good #bfyproducehaul . Someone tell me I’m not alone thinking that food is GORGEOUS!
It has been several months since we entered into this purging, minimizing, less waste zone in our home. We’ve challenged ourselves to stretch a penny, to not eat out, to make all our meals and not replace things like plastic bags or even our microwave when it broke this summer. Among these things, we have challenged ourselves to eat as much fruit and vegetables as possible. (If any of you know my husband, you know that last one does not include him, but our children are ON IT! 😂) I felt a surge of pride as I really fought to find a place for all our produce today. Then in the fridge we’ve got spinach, lettuce, grapes, carrots, celery, cucumbers, bell peppers, and green onions.
If I could go back several years, I probably wouldn’t believe that this was my kitchen. It took slow, small steps to not only enjoy eating more but to learn how to use it all quickly enough, and which need to be eaten first so nothing is wasted.
When I offer these things as snacks and then attempt to include as many as we can to each meal, we can make this last about 10 days. I’m excited to look back in a couple of years and see how much further I’ve gotten.
I love headstands and am so happy that I realized this week I can do them again. Thanks brain for remembering that 😆
What a mental f*cK to have to intentionally take things slow.
Trying to stay focused on balancing being strong, increasing my running and slowly losing the rest of the baby weight while trying not to jeopardize breastmilk production. And taking care of and loving my baby SO much 😍
Have you ever been so anxious and paralyzed you physically became sick?
Two years ago I was sitting on a bathroom floor - hyperventilating, crying uncontrollably, throwing up. It was days between eating, I couldn’t work, leave bed. Drinking water was a difficult task.
It makes me think about that time in middle school my mom tried getting me into therapy, but I was so damn stuck in my ways that I wouldn’t do it. My first session, I sat in the room and refused to speak to prove to her she shouldn’t have brought me.
Great, so we know I’m stubborn. 😂
Fast forward a couple of years and I was coping by putting drugs into my body, waking up with scratches all over me, and hanging out with people that brought out the total rebel inside of me.
Not sure why it took me until I was 25, barely making it in a bathroom, for a RUDE wake up call.
CHECK. YOUR. EMOTIONS. Be intentional and preventative. Because you can’t just snap your fingers and be back as a four year old with no worries and pants on her head.
But I CAN do things like sit in the car extra long to breathe for a minute. I can also put “believe” and “valor” on my wrist.
In fact, I don’t even have to do that. I can open it and smell it. Every time I feel a panic attack rushing in like a freaking tornado I do this, and it stops it almost every time.
SISTERS. TELL me if you’re not yet using oils for emotions, and I’ll plop you a gift in the mail. You need them. You’ll love them. We’re in it together ✊🏼
I have been working on this series since June! It’s finally here! And yes, those who guessed it’s about space but not in the conventional sense 😉
🌕✨🌏This space series is about what you might need from others, not what you can do, & that’s the point (Although it says chronically ill, it’s applies to pretty much anyone). I designed this in response to so many people feeing unheard and misunderstood when opening up about their health to loved ones. The aim is to make this into a mini guide so you can give it to someone and say “this is what I need/helps”. Also, because so many people with their own health issues support others in similar positions, I thought it was an important topic to discuss. I’m not going to get into too much detail here as each planet has its own message to unpack. But for today...
Often holding space feels alien and uncomfortable because it typically goes against our nature. We are not taught to hold space, rather to help fix, find solutions and make it all better again. This approach often doesn’t help at times of high, complex emotion, an outpouring of well meaning advice, tips and tricks lacks the depth we need. Holding space isn’t something we master overnight, nor after this mini series will it mean you, I or anyone else will be perfect at it. It’s a process and learning curve. Above all I hope it just brings some awareness. My holding space learning began about 10 years ago and I’m still finding new sides and perspectives of it.
Holding space is essentially walking alongside someone, without an agenda. Holding space can feel like we aren’t doing anything. However, it is the most important way to support someone in processing emotions, opening up and figuring things out on their terms. It can be physical like a hug but usually holding space isn’t a physical thing to hold. It’s rooted in compassion and being fully present with another human. Fully accepting the moment. When you hold space for another person effectively, at someone’s most vulnerable time, you are creating time for understanding, value and giving profound validation to them. It’s powerful stuff and I’m looking forward to unpacking it more with you this week!💖
86 2,0869 October, 2019
I've never enjoyed time away from this app more than I have this past week. ✨ Just been taking it slow. Being present. Enjoying fall 🍂 (my favorite time of the year). Less social media. Less news. Loving on my family and making time for what matters. Tuning in to what I'm feeling and what I need. And let me tell ya, it feels damn good! 🙌🏻 Definitely going to do it more often. Take care guys! 🌾🌿 #allaboutbalance#takeitslow
Posting this as a reminder for myself, and for anyone else who made need it - it’s okay to take it slow. It’s okay to not do it all, all of the time, it’s okay not always have the answers, and it’s okay to ask for help. I’m realizing that I can be really stubborn when it comes to this, but I’m also learning that I can’t do it all, all by myself. So, here’s to taking it slow. To getting through it one step at a time, because that’s okay too.
Take time to get to know the person you’re in relationship with. The reality is, good things take time! And good relationships take time to grow- so don’t rush into a new season just because you think you want it in a moment. Trust that the process of dating helps build a steady foundation for a marriage to rest on.
#dontrush #takeitslow #Moralrevolution
Taking it Slow. Don‘t forget to breathe in, breathe out, get off social media, be on your own, spend time outdoors, go for a walk, read a book, say no to social events. These are things that I‘m planning on doing this fall, just trying to tune in with what I‘m feeling and I actually need. Take care guys 🌻🌿. #allaboutbalance#lifeasalibra 😅 #takeitslow#slowfall