Your Guilt Free Guide to Thanksgiving Dinner ⬇️
1. DO NOT track your macros. Yep you read that right. Today is your hall pass becuase it legit just isn’t necessary . Trying to figure out exactly what grandma put in the stuffing or dividing up servings of cranberry sauce is EXHAUSTING. A few hundred untracked calories in one meal this month will NOT make or break you, I promise.
2. Drink plenty of water 💦 If you’re concerned about overeating make double sure you’re keeping yourself hydrated. Water will help you feel full and discourage the third helping of turkey you’re eyeing up across the table.
3. Listen to YOUR body. Not aunt Sally, who is insisting you have another scoop of mashed potatoes. Not grandpa Ron who is on his fourth plate. Just you. Is it something you really want to eat Are you reaching your “full” level It can be easy to eat yourself into a coma around the holidays, but it can be even easier to avoid it if you really tune into your body.
And remember worst case scenario here, it’s one meal and consistency is what counts. You are absolutely allowed to have the piece of pumpkin pie that aunt Mary bakes once a year and feel zero guilt.
Looking back on your life you won’t see a bullet journal of the foods you consumed, but the memories you made.
So here’s your permission slip. If you want the turkey dinner eat it. If you want the pie, have it.
One dinner on one day this month is just a drop in the ocean. Choose to enjoy your dinner and then choose to come back to your caloric deficit (if that’s in your programming), meal plans and daily habits tomorrow.
Happy Thanksgiving Everyone 🦃
🏀🤝🏀🤝🏀🤝🏀🤝🏀 Free Clinic Next Sunday, October 20th
When ever you feel like giving up, remember why you started.
💪 Holiday Weekend Arm Gains 💪
Feeling extra pumped up because I definitely spilled over my calories this weekend 😂 It is worth all the delicious thanksgiving food!
I decided I would let myself go over calories a bit but I would still hit my protein goals for each day 🦃
Hope everyone else is having a great weekend whether you live in Canada or not! 🇨🇦
It’s Monday. It’s a short work week (3.5 days BOO YEAH) and it’s a good day to have a good day. I might even actually go to the gym today.... who knows 😂
It can be easy to feel overwhelmed and too busy, but setting effective goals can make the process of changing habits and growing much easier. Remember, when you make something a priority, you’re never too busy to start. .
For more on this check out Episode 6 of the Pathway Podcast: Setting Goals and Planning for Success
Weightloss is not about losing weight. It is about a mind transformation. Think about it.
You follow a "diet" you lose weight- how much of that was through mind transformation Fuck all if any.
This is partly why diets dont work (long term) because you followed something and learnt nothing.
If you explore all the reasons why people put on weight and start looking at all these, break them down, get to the root causes of all these. This is what diets miss.
Ill give you an example.
Stacy has always been on the heavy side as long as she can remember. So explore about how life was like as a kid, the familiy dynamic, meal times, what foods were avavilable, what education they had around food.
So we discover portion sizes were big, meals were eaten quickly. To this day, she still eats quickly and ends up having more than she needed as there was not enough time to get a fullness feeling. Then she always ended up being over full.
Now this ends up just being a habit that is created, but all habits start from somewhere, find out where that somewhere is.
So what do we do. This might be a situation where you make suggestions such as putting cutlery down between mouthfulls, it might be chewing longer, it may even be setting a timer and making sure to take 20 minutes, it might eating without distractions like tv. It might be eating off smaller plates, or making sure you plate has half a plate of veggies on there, it might be adding more fibre, more protein.(for satiety) It might be discussing mindfulness eating (hunger/fullness cues such as doing the 1-10) and more intuative eating.
As you see by asking many questions you can get an insight as to your Why" and what makes you tick, how you got to be where you are and what the best way is moving forward.
If the mind doesnt transform I really dont think you will get a longterm result. You cant keep following something and not be learning from it.
#nutrition #napiernutritionist #napierfitness #hawkesbaynutrition #weights #womenwholift #feelingGood #fitness #fitover40 #motivation #macros #napiernz
A sweaty Sunday @barrysbootcamp workout with Stef! So awesome to meet both of these strong @toneitup trainers! Scroll for outtakes 💪😂💦 #tiu31
Had a great work out before heading off to work soon 💪🏼💪🏼 #vegasbaby 😂🤪
Day 1: Menu for the first day of Challenge 24! 🥘 All up, the calories for today are 1320 - it still looks like quite a bit of food doesn’t it! ☺️Feeling motivated to stick this challenge out, so while the motivation is high, I need to learn the good habits again! 🔥 p.s- swipe to see evidence of this morning’s Abacus sweat sesh 🥵 #f45challenge24 #day1 #letsdothis
So on Friday I got my body fat % done with @bodhiandco_ and I was 13.2%. Golly. I don’t really see that but kewllll. August 30 (roughly 8 weeks earlier) I had it done first, I was the exact same weight on the scales but sitting at 15.2% (62-63kg) anyway I suppose that’s just a little Monday motivation for you. Keep smashing the gym and your macros y’all 🥰🥰 Also how sexy are my tights from @spartansuppzgeelong 🦵🏃♀️😘
This is something I’m very fond of doing. Too-da-loo ... hoo-roo... baiii y’all 👋👋👋
@kittym89 week one of the #KCPT 8 week challenge and we are off to a ripper start 🏃♀️♥️💪🥰
I really feel a productive Sunday can set the tone for the rest of the week! Monday’s for me are always so busy and blah for me. A lazy Sunday is wonderful but when I use Sunday to meal prep, get in a good workout, and organize my week I make it so much easier for myself to stay on track and reach my goals for the next few days. What did you all do with your Sunday .