💁‍♀️If you really want to lose weight, you have to pay attention to everything you’re putting in your mouth. 🌈It was the opposite that got you in trouble in the first place. 🥗You can undo it. 😊Mindfulness will get you there.

🌈You get: 💪One body. 🌤One life. 💥See what good you can do with it.

If your break room looks like mine, ask yourself; ❓Can you eat one, be satisfied, and walk away? 🧁Then have the cupcake. Enjoy it, and move on. No guilt. 🍪 If you have one cupcake, will it lead to a cookie? Piece of chocolate?How will you feel afterward? 🚶‍♀️Then walk away.

👩‍⚕️For the majority of you, it’s not: 🐌Your slow metabolism 🦴That you’re ‘big boned’ 🧪Your thyroid 🧬Your genetics alone 🩺Barring any chronic medical conditions or medications, MOST people don’t lose weight because they’re eating too much.

😬If the thought of being ‘on a diet’ makes you cringe, that’s ok. ⚖️The word diet can have a more negative than positive connotation for some. ❌So, don’t. 🚫Don’t diet. 🥦Instead, keep it simple. Eating healthy doesn’t have to be complicated.

🚲 Bike at 3:30a 🏋️‍♀️ Gym at 5a 👩‍⚕️Work at 7a ✅Awesome start to Monday. 💁‍♀️What might seem crazy to some is sanity for others. 🌱Choose how you run your day, not the other way around.

💁‍♀️If given the choice: ☀️No windows OR windows 🕰10-20+ minute wait OR no wait 🏃‍♀️Sitting OR moving 💊Medications with side effects OR endorphins 💵Expensive OR cheap 🎉Boring OR fun 💉Needles OR barbells 🥗Damage control OR prevention 👩‍⚕️Which would you choose?🏋️‍♀️

🧐Would you rather: ☹️Lose 15 pounds in a month only to gain it all back, OR 😊Lose 15 pounds over a few months that are gone forever? ⚖️Consider HOW versus HOW FAST you lose the weight. 🐢You know what they say about slow and steady. 🐇

You may need to check yourself if you: 🤮Scoff at the barista when she asks if you want milk or cream in your coffee 📱Text less than kind messages to your vegan coworkers about what your non-vegan friends are eating 🌪Overly praise friends who make food choices similar to yours

🌄 Rise and grind. 🏃‍♀️ Getting your workout in before the sun comes up leaves the entire day ahead of you. 💪Slay it. ✅

💁‍♀️What is your weight loss strategy? 🎰If it’s hope, let’s work on that. Hope is what you do when you buy a lottery ticket. 🦋The best weight loss strategy? 🍎Find a way of eating and moving that becomes your way of life, so you don’t need to ‘diet’ ever again.

🏃‍♀️Exercise and eating healthy will show you what your body is capable of when you take care of it. ⁣ ⁣ 💁‍♀️Want to feel stronger at 40 or 50 than you did at 20?⁣ ⁣ 👍You can. ⁣ ⁣ 🧘‍♀️ There’s a reason for the saying ‘exercise is medicine.’

Instead of chasing a certain:⁣ ⚖️Weight⁣ 🎯 % Body fat⁣ 👖Pant size⁣ ⁣ How about chasing:⁣ 🦸‍♀️Empowerment⁣ 💪Strength - physical and mental⁣ ❤️Feeling good about yourself ⁣ ⁣ 😊Stop chasing a NUMBER and start chasing a FEELING.

😝When your Monday is not super awesome and lasted much longer than you planned...⁣ ⁣ 😊It’s ok.⁣ ⁣ ✅The workout is already done. You can go home, put on your PJs, say hi to your team, and be done with the day. 👨‍👩‍👦‍👦⁣ ⁣ 🏃‍♀️Reason #5826 to get it done in the morning.

🧮If you don’t like to count calories, no problem. You’re not alone. 👩‍🏫How about some simple fractions instead? 🍽Take your plate and divide it up: 🥦1/2 veggies and fruit 🍤1/4 lean protein 🍠1/4 whole grain ➗It’s not advanced calculus. It’s eating healthy.➕

🦶There are four corners in each foot. Use all of them: ✅Base of the big toe ✅Base of the little toe ✅Inner heel ✅Outer heel 👟Distribute your weight evenly. Use the corners of your feet, spread your toes and keep your feet firmly planted on the ground when lifting.

❓Do you like to feel sore after a workout? 🙋‍♀️I do, too. 🎯There are other meaningful ways to know you nailed your workout. Like these: ⏰Improvement over time 🙌Feeling AWESOME 🛏Sleep is better 💪Muscles feel jiggly ♥️Hit your goal heart rate 😓Busting out the last rep

🌎 If you’re carrying the weight of the world on your shoulders, squat.⁣ ⁣Fitness can be your:⁣ 🧘‍♀️Meditation⁣ 🌈Safe space⁣ ☀️Escape⁣ 🤔Thinking time⁣ 👖Fitness is more than a means of losing weight. It’s more than looking good in your jeans. So. Much. More.⁣ ⁣

✅If you think you are too busy to take care of yourself, you’re right. ✅If you think you are able to take care of yourself, regardless of the demands on your time, you are right. How can you change the conversation from limiting to encouraging? 🧠 It starts up top. Always.