#smallstepsbigchanges

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Here I am again...in your face 😂 sharing so people can start finding freedom in their health.❤️👊🏻 • Here is why diets don’t work...Homeostasis! This is your bodies natural ability to remain the same. And our bodies thermostat...AKA our metabolism...knows how to adjust to keep things the same. • So when you go on a diet and lose weight and remain on that diet for a longer period of time, your bodies “thermostat” adjusts and slows down to where it needs to be to burn the fuel you are consistently giving it. Then your weight loss slows and in some cases reverses and you gain the weight back. 🤦🏼‍♀️👎🏻 • Diet phasing busts through this by changing up the kinds of nutrients you give your body and when you fuel it. Therefore your body never gets into homeostasis and your metabolism becomes more flexible. Bam!💥 • This my friends is the difference with the @131method. @chalenejohnson went on a three year fact finding mission that gave birth to this life changing method that IS going to change the health industry. It’s not about a supplement or a shake or a pill or a coffee...it’s about how God created our bodies to function at its best. Honor it! - - - #yourhealthyourway #momlife #cleaneating #mealplan #coachlife #superfoodshake #accountability #progressnotperfect #healthisagift #fearfullyandwonderfullymade #support #mywhy #familyof5 #investinyourhealth #smallstepsbigchanges #findyourfit @131methodbook  @chalenejohnson @131method #131book #131methodbook #131results #131method #131movement #chalenejohnson
Don’t be afraid to try. And if it doesn’t work, try again. So many like to complain about their lives in not being happy or fulfilled with being where they are. If we don’t take a step forward, we stay stuck. Therefore we are choosing to be right where we are. We all move at different paces. At times, I’m more of a “take a huge leap- life is too short” person. Which also comes with higher risks. But I’m a risk taker. Some people cautiously take small steps to move forward. There’s not a right or wrong in how you choose to start a new journey. But if you are not happy and you choose to stay still.. if you choose to stay stuck, your life will stay the same. We can either complain or we can choose joy and make adjustments in either our attitudes or our positions. Either way...move forward! . . #weekendvibes #thoughtstoponder #movingforward #surroundyourselfwithgoodpeople #lovemylife #choosejoy #wisewords #findyourpeace #smallstepsbigchanges
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Friday night lifts New training block is feeling good and things are moving better than expected! @davidwoolson With superb programming Pause squats still my nemesis but positioning feeling better: 435 Deadlift: 545 Bench was a disaster with how slippery it was in the gym my feet were getting no grip. 275 and 285 here Loving the @barbellcommission Shorts for squattin Back on the caffiene again and major difference in motivation! #powerlifting #sbd #smallstepsbigchanges
2019 is all about making progress. 8 weeks in So far so good. @mairzo5 @dreamteamimpact @boditrax #weightlossjourney #keepmovingforward #mindset #smallstepsbigchanges
So initially I was pretty disappointed with this ! Maintained after all the exercise I’ve done! But then I had a realistic word with myself and I’ve definitely not been on plan all the time and yesterday was a complete write off! So whilst I’m smashing the running - my aim this next few weeks is to be on plan too ! If I can exercise religiously I can eat well religiously too! However, I was surprised when I took my measurements! I’ve lost 1 inch off my waist, hips and thighs! Which is funny as I could’ve swore they were getting bigger! 😂 so here we are, inches lost and a maintain.. going to give myself a challenge between now and Dublin that I stay on plan every day! Let’s see what happens ! 😁 now for beans and scrambled egg on toast ☺️ #swuk #slimmingworld #slimmingworldfood #slimmingworldplan #slimmingworldfamily #slimmingworldfriends #slimmingworldjourney #slimmingworldlife #swmotivation #swuk #slimmingworlddiary #fooddiary #weightlossmotivation #slimmingworldmeals #startthedayright #wevegotthis #everymealcounts #smallstepsbigchanges #brandnewweek
I saw this yesterday and it completely touched my soul. There could not possibly be a better reminder for me, especially right now. We are at a point where everything is finally starting to fall into place for us and the final sprint is a stressful one. I don’t handle stress well because it completely affect my mood. My poor husband has been a champ putting up with my moody ass lately and I think we are all excited for the stress to go down just a little bit. . . #smallgoals #progressnotperfection #scalevictory #smallstepsbigchanges #strongnotskinny #thechoiceisyours #fitfam #healthyeating #healthylifestyle #fitfam #fitmom #pavfitmomma #onedayatatime #lowcarb #nurselife #healthyRN #momlife #wifelife #histimingisperfect #blessedandstressed
Hastings parkrun this morning 💪🏼 so pleased with my progress! #weightlossjourney #ww #keepgoing #stilllovingit #smallstepsbigchanges
Heel pain? #13day Try to go up on your toes slowly, pushing the floor away with your toes,keeping the upper body weight in line with the pelvis, engaging the core muscles. Firing the gluteal and hamstring muscles provides good control and strength.Small steps everyday to great feet!!💪🏽👣👣👌 #podshealheels #plantarfasciitis #heelpain #ballet #balletfeet #smallstepsbigchanges #walkwel #wecare
After over a year away from regular gym sessions, 3 weeks in and I feel so happy to be back in action...#smallstepsbigchanges
Used to measure my worth by my size or number on the scale and let me tell you, it’s a very unhealthy habit I need to break. If you don’t know you’re worth, then nothing will be enough even when you do become the size you want. Here’s to loving myself as I am, so I can stay consistent to get to where I want to be. #shesalilthick #istillloveme #rememberyourwhy #knowyourworth #dontcompare #smallstepsbigchanges #doitforyou #youareenough #lifewithsyn
I stepped up and conquered Shaun-a-thon! 🥳 . . Did I beat all of my transformers? No...but the one thing I’m extremely proud of is that I committed to completing the one and only 60 minute workout in this program. Sure, I might have had to slow down and take some breathers 🤷🏼‍♀️ but I DIDN’T stop! I pushed through the burn, and dug deeper so that I could finish as strong as possible. . . Life isn’t about perfection or being the best...what matters the most are those small steps that lead to big moments, time spent with friends and family, and overall just being the best you you can be 💕 So give yourself a round of applause and a clap on the back! You deserve it 🥰 . . #petitegirl #eastcoastgirl #timetostepup #digdeeper #commitclimbconquer #shauntfitness #thankfulgratefulblessed #happyhealthyme #shareloveinspiresweat #smallstepseveryday #smallstepsbigchanges #catmommylife #transform20 #fitandfierce #teambebrave #mountainsandsea #onwardsandupwards
Happy National Skip the Straw Day! If you love using straws there are so many great options other than plastic; try replacing it with bamboo, paper, glass or stainless steel. You can also help sea turtles by picking up stray straws and other plastics before they end up in the waterways. Little steps make a big difference! . . . . . #nationalskipthestrawday #skipthestraw #stopsucking #thefuturedoesntsuck #thelaststraw #sheddthestraw #reducereuserefuse #reusablestraws #helptheturtles #pickupplastic #smallstepsbigchanges #makeadifference #bethechange #savetheseaturtles #kickplastic #upwellturtles
Face to face Friday! I was just going through my phone gallery and came across a photo from last year in November, and my mother told me the other day that she can tell I’ve lost weight, she could “see it in my face” and I couldn’t see it, until I saw this picture! I’m still not 100% I can see it but maybe! Small differences, but differences all the same. My face is looking a little less “chubby”! 😂 its a victory! #smallsteps #smallstepsbigchanges #slimmingworldweightloss #slimmingworld #weightloss #fatloss #losingweight #slimmingworld #ftff #facetofacefriday #weightlossmotivation #healthierandhappier #fattofit
What’s your favorite food to meal prep? . I have to switch it up or I get bored 😬 . Here are some of my faves that I rotate to keep it fresh: . Fajita bowl 🥙 . Meatloaf🍜 . Stew ( meat and potatoes ) . Roast lamb . Shrimp stir fry 🍤 . Mexican layer of shredded chicken and decried beans . These are just a few of my go tos! I’d love to hear yours, comment below👇🏾
It may be strange how excited I am about these. #adultlife #smallstepsbigchanges #reducewaste
So you don’t want to drink a superfood shake because you like to eat your meals? Solution: Make a superfood smoothie bowl 😉👊🏻 - - - #yourhealthyourway #beachbody #momlife #cleaneating #131method #mealplan #coachlife #superfoodshake #accountability #progressnotperfect #healthisagift #fearfullyandwonderfullymade #support #mywhy #familyof5 #investinyourhealth #smallstepsbigchanges
Vegan Feta ✨ . First drain and press the excess moisture from your #firmorganictofu 💦 . Next, mix 1/2 cup #organicapplecidervinegar with 1/2 cup water. Add 3 drops #lemonvitality and 2 drops #oreganovitality 👩‍🍳 . Last step, cube the tofu into feta size chunks and place into a Pyrex bowl. Pour your liquid over the tofu chunks and allow to marinate overnight😋 . Enjoy this #fetaalternative in salads, wraps and anywhere else you enjoy a little extra flavor and texture #veganalternatives #diyvegan #itainteasy #cheeseaddict #knowbetterdobetter #smallstepsbigchanges #younglivingessentialoils #yleotips
Northwest Arkansas Locals! ReStart class coming to @barre3fayetteville studio! Barre3 and ReStart are all about finding out what works for you!! Join me for an empowering 5-week class where you'll receive valuable nutrition education and incorporate a 3-week sugar detox that will detox your body and reset your metabolic system! Click the link in my profile to learn more about the ReStart program and get registered - class starts March 3 and seating is limited to 10 people only. . Barre3 studio members receive special discounted price. . . #restart #nourishing #nourishment #intuitiveeater #foodeducation #eatfatlosefat #healthyfat #bloodsugar #bloodsugarcontrol #increasedenergy #bettersleep #immunityboost #healthyweight #healthyweightloss #mentalhealthsupport #menopausesupport #healthbenefits #smallstepsbigchanges #healthychanges #groupclass #digestion #foodasmedicine #letfoodbethymedicine #nutrientdense #eatwelllivewell #lifechanger #lifechanged #community #detox #sugardetox
I have been doing a sugar free challenge for the past 5 days. I know everyone has a different definition of what sugar free is, so here’s what I’ve been following. No added sugar, if it is naturally occurring in fruit, dairy, vegetables, etc then it is okay. One of the other coaches on my team is continuing this challenge for 100 DAYS! I have decided to do my best and join her. Now why am I doing this? Because I have felt amazing this week, I sleep better, have an easier time of falling asleep and food tastes better. I know I’ve been lagging a little in the afternoons, but that’s normal with any diet change and I can’t wait to push past it and have natural energy. Doing this challenge is going to force me to meal prep better and really take an even harder look at what I’m putting into my body. I know slip ups are going to happen it’s a part of life, but I’m not going to let one slip up throw my whole day or week off. I am determined to make my favorite meals sugar free and more plant based. Now spam me with your favorite meals!
Yay! Finally in the house... no more aluminum foil, plastic cling wraps and plastic bags #♻️ #superbee #waxwraps #reusereducerecycle #zerowaste #smallstepsbigchanges
••• S U G A R ••• a common issue for people who quit drinking and smoking is weight gain. As we quit one habit we replace it with another and usually when we quit drinking and smoking we replace it with foods and other drinks of a sugary nature. Candy, snacks, sugary coffee drinks, sodas, & energy drinks replace cigarettes and alcohol because they give us a burst of dopamine and make us feel good when we aren’t feeling so great without our usual vices. Sugar, like anything else, can be replaced. I use Medjool Dates and dried Persimmons with no added sugar or sulfates to ease the pain of leaving chocolate & ice cream behind😊 I sleep better and have noticed a solid decrease in anxiety symptoms without refined sugar in my life! #mentalhealth #healthylifestyle #healthyhabits #habitchange #sugarfree #smallstepsbigchanges #anelevatedjourney #breakingthecycle
The first photo was taken the day after my graduation ball and was the photo that made me decide to rejoin @slimmingworld. Although it took me a further 3months for me to build up the courage to walk through the doors of the group. The second photo is me this morning in the same dress -fat pants -2st 8.5lbs and feeing so much better about myself! #slimmingworldmemberuk #slimmingworld #facetofacefriday #myslimmingworldjourney #smallstepsbigchanges #fitby40 #weightlossjourney2019 #slimmingworldfamilyuk #bodymagic #getactivestayactive
Two years ago I was going through a lonely and dry season, my soul cried, my body ached ( literary ). I learn that feelings buried alive never die and the body keeps the score. I felt the tension of the past catching up. I though I was ok but my body said otherwise. I started therapy, but also meditation, and learned about mindfulness, adverse childhood experience and asanas. The mat became part of my lifestyle. On the mat I found a #standstill spot where I could listen to those feelings buried alive and give my body a chance to heal. Life still not perfect, never will, but today I have the tools that help me navigate through it with ease and grace, right where I am. Not yesterday, not tomorrow. So whenever life aches, ask yourself, are you listening? Find what helps you and keep pushing. #smallstepsbigchanges #100daysofgraceandgratitude #15day ___ #risemovement #therealstory #thebodykeepsthescore #wellnessjourney #springsummer2019 #itsoknottobeokay #speakout #havenofear #smile 😁 #justanotherdayinparadise #miamiflorida #lumieredevie #wellnessadvocate #prayerwarriors #thereismore #elevationworship #relentlesschurch #graceuponamazinggrace #journalling #writeforfreedom @jadeyogamats @therealdaytime @oprah @creativechicksinbusiness #feelingsburiedaliveneverdie #thebodykeepsthescore #adversechildhoodexperiences
Two years ago I was going through a lonely and dry season, my soul cried, my body ached ( literary ). I learn that feelings buried alive never die and the body keeps the score. I felt the tension of the past catching up. I though I was ok but my body said otherwise. I started therapy, but also meditation, and learned about mindfulness, adverse childhood experience and asanas. I prayed and worshipped and waited and learned how to trust even more in His perfection to guide my steps. “Thought I walk through the shadow of death you’re still with me”, psalm 23. The mat and His word became part of my lifestyle. On the mat I found a #standstill spot where I could listen to those feelings buried alive and give my body a chance to heal. His word strengthens my soul. I healed, still healing... Life’s not perfect, never will, but today I have the tools that help me navigate through it with ease and grace, right where I am. Not yesterday, not tomorrow. So whenever life aches, ask yourself, are you listening? Find what helps you and keep pushing. #smallstepsbigchanges #100daysofgraceandgratitude #15day ___ #risemovement #therealstory #thebodykeepsthescore #wellnessjourney #springsummer2019 #itsoknottobeokay #speakout #havenofear #smile 😁 #justanotherdayinparadise #miamiflorida #lumieredevie #wellnessadvocate #prayerwarriors #thereismore #elevationworship #relentlesschurch #graceuponamazinggrace #journalling #writeforfreedom @jadeyogamats @therealdaytime @oprah @creativechicksinbusiness #feelingsburiedaliveneverdie #thebodykeepsthescore #adversechildhoodexperiences
Forgive yourself. - When you wake up late. When you procrastinate. When you’re hard on yourself. When you feel defeated. When you eat your emotions. When you don’t know the answer. When you make the same mistake over and over. When you feel hopeless. When you tell yourself to give up. When you doubt yourself. When you get in your way & sabotage yourself. - These last three weeks have been hard. Life loves testing our patience. Which mine is already thin, so it resulted in a daily turmoil. - I pushed myself to show up today. Michael pushed me to show up today. It wasn’t pretty. I was actually mad the whole time 😂. Part way through is when I started to feel relief. I’m refusing to feel defeated by my current circumstances. And that’s final. - #forgiveyourself #asmanytimesasittakes #youareyourpower #smallstepsbigchanges #finalstraw #patiencetested
Remember small changes over time yield big results! Enjoy what you love but find ways to make it healthier. Tonight it was baked (not fried) chicken parmesan with broccolli and @baanza chickpea pasta. When I make chicken parmesan, I dip the chicken in egg whites and then into GF bread crumbs/a little parmesan cheese. I find a lot of breadcrumbs on the shelves at grocery stores have high fructose corn syrup which I keep an eye out for. I also make sure to modify the amount of cheese too. Cooking at home rather than ordering takeout allows for these customizations. In our home, I've swapped out traditional pasta for chickpea pasta because it packs in a lot more fiber and protein per serving AND we all enjoy it too (scroll left for the nutrition fact comparison with chickpea pasta on your left). #cookyourmeals #chickenparmesan #chickpeapasta #healthieryou #healthyeatinghabits #nutrition #createhealthyhabits #smallstepsbigchanges #eatwellbewell #foodismedicine #foodasmedicine
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ What do you do when you’re your HAPPIEST SELF?✨ ⠀⠀ Most people believe, that happiness is a state. Something You have to suffer for in order to be truly happy. But have you ever paid attention to the situations when you actually felt happy & whole? What were you doing and how were you doing it? How were your creating this feeling? ⠀⠀ Facts: We are happy when our actions are aligned with our core values. SIMPLE AS THAT. That’s basically our engine. ⠀⠀ If you’re working towards a goal & you wanna know whether it’s achievable for you and brings you the joy that you hope.. you just gotta EVALUATE if your WAY is in CONGRUENCE with you CORE VALUES. ⠀⠀ If there IS congruence: - you will easily slide into the flow - all tasks along the way will become easy - you’ll achieve your goal 💯 If there IS NO congruence: - task will feel hard & draining - achievement won’t be satisfying (if it’s even going to be achieved) - won’t make you happy ⠀⠀ Happiness is a trait, not a state & you are in charge! ⠀⠀ If you wanna learn how to identify your core values for clear & easy goal setting, dm me or leave a comment fam. ✨ ⠀⠀ ∽ Create your #empireofhappiness #projecthappiness #corevalues #goaldigger #lifecoachinghappiness #lifecoaches #coachingtools #betteryourself #patternsareeverywhere #woke #holisticwellbeing #personalgrowthcoach #selflovemovement #20something #smallstepsbigchanges #innergrowth #adultish #lifecoachinghappiness #mindsetcoaching #mindsetofexcellence #focusonyourgoals #successmore #motivateeachother #liveinspired #purposefulliving #beyourbestself #successminded #selfmastery #selfgrowth
Think 🤔 about this the next time you try something new or change up something in your life. It could just change your life big time. #smallstepsbigchanges
Simple fish tacos as a quick morning snack: seasoned cod, spinach, spicy avocado dressing on corn tortillas. 🌮 Much better than 🍩🍪🍫 Happy and proud to be beating those snacktime temptations. 🤜🏻🤛🏻 #smallstepsbigchanges #thejourneycontinues #healthyeats #snacktimedoneright
Seriously cannot say it enough. 🗝CONSISTENCY IS KEY🗝 Just four days of a regular exercise routine and health eating and I’m already feeling great - and so is my skin! Give yourself a chance to feel GREAT! What have you got to lose? #thejourneyneverends #thejourneycontinues #imaworkinprogress #smallstepsbigchanges
How will you change something around you today? Your circumstance? Your opinion of yourself or others? Your focus? #bethechange #smallstepsbigchanges let me know below! Let’s encourage one another
How will you change something around you today? Your circumstance? Your opinion of yourself or others? Your focus? #bethechange #smallstepsbigchanges let me know below! Let’s encourage one another
Yup this is my workout space this morning! 😂 Computer propped on bags of clothes ready for donation because I was in the way of my fever stricken son who was trying to watch TV. #noexcuses • It takes consistency and a desire to honor your body in order to make it happen. I am so pumped for the group of ladies who are ready to do just that with @beachbody and the @131method ! ❤️ Why not you? 👊🏻 - - - #yourhealthyourway #beachbody #momlife #cleaneating #131method #mealplan #coachlife #superfoodshake #accountability #progressnotperfect #healthisagift #fearfullyandwonderfullymade #support #mywhy #familyof5 #investinyourhealth #smallstepsbigchanges #findyourfit #sheworksHISway  @chalenejohnson
Super proud of my #DGA . Betty Thomas and I challenged our National Board to end single-use plastic bottled water — and they met the challenge almost overnight! DGA rocks. Bravo. #smallstepsbigchanges #earth2100 #greatergood #endsingleuse
Diets are dumb which is why I am not on one. Do I make decisions that impact my health and my goals? Yup you bet! But I am not following a set of rules that tells me to eat this and not that. I make my decisions based on the science, my self, my version of success and my sanity. Thank you @chalenejohnson for the 4 S’s 😘 • The @131method is the anti-diet because it truly is dumb to think that a one size fits all diet will work for everyone’s amazingly unique bodies. God made me unlike anyone else and this body is a temple worthy of His honor and glory! - - - #yourhealthyourway #beachbody #momlife #cleaneating #131method #mealplan #coachlife #progressnotperfect #healthisagift #fearfullyandwonderfullymade #support #mywhy #familyof5 #investinyourhealth #smallstepsbigchanges #findyourfit @131methodbook  @chalenejohnson @131method #131book #131methodbook #131results #131method #131movement #chalenejohnson
Hi friends - it’s been a kind of tumultuous couple days for me and this bug. Yesterday morning, I got in a car accident and ended up sideways in a ditch. Everyone take a deep breath, I am totally okay. I have some bruises and I’m a little sore. But I’m fine. Penelope (my car) is not so great. But she’s also being taken care of and will be fine. Silver lining? I am now winning the family pull up competition after getting myself out of my drivers side window. Today, my little monster had a vet appointment. Last week he lost a front tooth and had some lip inflammation, so we definitely had to get that checked out. He ended up needing some blood work and shots. And has multiple follow up appointments. Silver lining? He’s going to be just fine and is doing great for his age. Plus, he was the best behaved cat and made some new friends at the vet today. So friends, that is where we have been. It’s been a crazy few days. And I hope that your days have been a little calmer. What’s the silver lining of your day?
Left: Current; February 20th, 2019. Right: February 11th, 2019. — Just 10 days between the dates and still going strong! Keto & Exercise Baby! 🤜🏻🤛🏻 — What I’m noticing is a HUGE energy level ⚡️that’s beyond amazing! An amazing positive shift of mind, 🧠🙏🏻 which has helped me grow from the inside out, along the way! My waistline is getting smaller, 👉🏻👈🏻 I’m toning up (lean but tone!) I’m just feeling STRONGER!! 💪🏻 it’s just progress and with even just that I’m happy with! 🤗 I went from wearing a size 14/12 jeans to a size 8. From wearing XL shirts to a MEDIUM. I haven’t felt THIS good probably since high school 🏫🤭 — This Keto journey started on January 1st, 2019!! I’m healthy, happy, humble and LIVING! 💫🥰🙌🏻 — #thriving #keto #transformation #fitness #ketotransformation #bodypositive #smallstepsbigchanges #progressnotperfection #liveyourbestlife #itstimetolive
➡️ Swipe to see my dorky dance moves after beating my transformers in Mon’s workout! . . . Transformers are exercises that you do for a solid minute and you count your reps to see how many you can get! Then one week later you try to beat your number from the previous week! . . . This is the last and final week of Transform :20! So that means that this is the last chance to beat our numbers from the week before! So @shaunt being the motivator that he is said, “I want you to look at your number from Week 1. Now, not only do I want you to beat that number, I want you to surpass it tremendously! All or nothing! Blow it out of the water!” . . . Week 1 Transformer: 100 Week 6 Transformer: 140 . . . Can’t believe the changes I’ve seen not only in my mentality, but in the way my body can perform! Create healthy habits that make you feel good on the inside && outside! Then do them CONSISTENTLY! Consistency is key! . . . Need support to help you build these habits and stay consistent? My LIFT. HIIT. REST. REPEAT. Bootcamp starts Monday! Are you ready to create healthy habits that last and keep you happy and healthy?? Drop a 💙 in the comments or send me a PM if you want to know more!
This is hard for me, anyone else 💫💫 Being honest, I like to move fast and take big steps everyday. However, sometimes things get in our way of our big steps and then we don’t even take the small steps! That’s why it’s so important to lean in, stay consistent, keep the course, and celebrate all the small steps along the way. Those small steps everyday add up and lead to the dreams, the big goals! So, friends keep taking the small steps, keep going, make small positive habits, keep doing them and it will all happen! What’s a small step you took today? I’ll share first, I want to clean and purge my entire house but I don’t have the time now so I started with doing the dishes in the sink and cleaning the kitchen! I’ll get to the other closets soon! I also did 3 minutes of meditation this morning, wanted 10 but took 3! Small steps 💛💛
Wow, outside again. I am feeling so blessed to be able to workout outside today. I am still loving 20 minute workouts with bonus workouts if you want more. #overfiftyandfit #teacherfitness #challengebringsgrowth #youareenough #youcandoanythingyouputyourmindto #beachbodycoach #myjourneytohealth #youareworthy #youareworthit #makingadifferenceeveryday #smallstepsbigchanges #
Your mind will tell you to quit way before your body actually will. When that first thought of, “I can’t do this” pops into your head ignore it, because you can do this! You are strong. Push through. Pain only lasts for a little while, but quiting lasts forever. Being able to stop the negative self narrative is a huge mindset change that will help push you through! What would happen if instead of saying “I can’t” or any negative variation, you changed it to “I wonder”? Mine is, “I wonder what would happen if I make the time to improve myself through health and personal development?” I used to tell myself “I don’t have time to workout or read and eating healthy is hard with kids.” Changing that one phrase changes the whole statement and ends that negative self talk. What is your “I wonder” statement?
📖📖📖Hello new book...Bye-bye sleep😴😴😴 ••• These tote are perfect for trips to the library!! ••• #booklovers #library #librarytrip #reusablebags #totebagcanvas #reusable #everylittlehelps #smallstepsbigchanges #books #bagforbooks
Tea and journaling... taking the time out of your day to write down your thoughts, goals, inspirations or negative feelings can help redirect your focus for the day. Drinking a nice hot cup of herbal tea doesn’t hurt either, especially during this winter month of cold and flu symptoms. Keeping your mind creative and strong while warming up your inner core can help keep the soul happy and the body healthy. 🌱 #mountainfitwellness #journaling #mindfulness #smallstepsbigchanges #health #wellness #microbiomehealth #newyearnewme #tea
#weighinday saw a loss only a 1lb, but a 1lb loss is better than a 1lb gain and is still a step in the #rightdirection and keep reminding myself of how far I have come! I have my sights set on my next #slimmingworldmilestone . I am feeling motivated! #slimmingworld #slimmingworldjourneyuk #smallstepsbigchanges #weightlossjourney2019 #weighinwednesday #fitbyforty
This is a reminder to myself more than anything. BUT if it can give you hope, inspiration or motivation in this moment then it’s also for you! ✨ If you are persistent you will get it. If you are consistent you will keep it. If you want to live a healthy life, you can’t use a quick fix and then return to your old ways. ✨Excuse me while I read that last one again for emphasis: If you want to live a healthy life, you can’t use a quick fix and then return to your old ways. Ok, I think I got it.✨ Be persistent in your pursuit for change, don’t stop until you achieve your goals. But it’s important to remember once you arrive at your destination your journey doesn’t end there. Staying consistent will ensure you can maintain your goals. #smallstepsbigchanges #iminthisforthelonghaul #consistencyiskey #thejourneyneverends
I started listening to the book ATOMIC HABITS last night and already know it's life changing! Read it! #atomichabits #smallstepsbigchanges
Change is in the air...good to be back to my first love of painting and taking an old painting and seeing what comes from adding some gold magic ✨bit by bit it becomes a new thing ✨ . . . #smallstepsbigchanges #painting #abstractart #studioritapatel #ritapatelartist #goldpainting #artmaking #artstudio #showtheprocess #inprogress #doitfortheprocess #patternobserver #textiledesignlab #driedflowerpetals #botanicalart
I came across a similar quote and it has stayed with me over the last few days. It rings true in so many levels from reducing waste, ditching plastic, mindful consuming, limiting fast fashion, trying a capsule wardrobe to even being more kind and generous. * By making the next best choice the difference would be significant if we all did something small such as taking your reusable bags to the store, bring your travel mug from home, pack your lunch in reusable containers, look in thrift stores first before buying something new, repair those jeans, repurpose an old t-shirt etc. YOU do not need to be perfect 100% of the time, give yourself tons of credit for making a difference in the first place. ❤️
I started out strong with tracking my spending and somewhere along the way my consistency got lost 😭😝
✌🏼things: 1) I don’t like working out at home because I find it to be boring 😐and 2) I just ate those words thanks to @beachbody ’s new Transformation 20 workout 🎉 Yup, 20 minutes a day, that’s it 🙌🏼 . I realize there is 24 hours in a day, giving me plenty of time to workout ... insert excuses here 🤭 . I’m focusing on making working out, no matter how long, a priority 💪🏼 20 solid minutes this evening did me good! So much so I am looking forward to tomorrow’s AT HOME workout 😲 #whoamI • • #trusttheprocess #progressnotperfect #wwcommunity #wwsisterhood #adiosexcuses #motivateeachother #smartpoints #wwlove #leadbyaction #smallstepsbigchanges #weightastic #wwfamily #wwlifestyle #onestepcloser #momonamission #healthymoms #embracechange #lifechanger #lovethenewyou #wwfreestyle #digdeepbaby #worktheplan #transformation20
💪🏽Welcome to my Gun Show😂 Nah, Truth be told, I used to be SO self conscious of my arms. My muscles (especially biceps) tone and define SO easily that EVERYONE used to make jokes about them or tell me how jealous they were -literally since i was in like, middle school. It made me so uncomfortable that I would deflect and play the comparison game with the boys *whose biceps are bigger* OR hide my body altogether and wear really baggy shirts/sweatshirts. Then I would actually REFUSE to do any upper body workouts. This caused me to lose all of my mass and strength to the point where I couldn’t even do ONE push-up when I started my journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For my whole life I let what other people thought of me dictate how I treated myself and my body. They’d tell me I was “too skinny” and “titless” so I would eat whatever TF I wanted and hide my chest under baggy clothes. But EFF THAT🖕🏽Our bodies are FEARFULLY AND WONDERFULLY MADE and my body is now a 𝓇𝑒𝒻𝓁𝑒𝒸𝓉𝒾𝑜𝓃 of the work and ℒ𝒪𝒱ℰ that I have shown myself over the last year 🤗 instead of the shame and disgust I’ve felt for the last 15 🙌🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Our bodies are all different. Our genetics are different, the way our guts process food is different. What works for me might not give you the same results, and vise versa! The journey to Self-Love and health is a marathon, not a sprint and it will change with time and age. It’s about learning to LOVE your body and most importantly YOURSELF through all of those hills and valleys. Our progress will NEVER look the same - in life or fitness. Be PROUD of the things your body is capable of, not what it is NOT capable of. Be proud of the things YOU HAVE ACCOMPLISHED, not what you have not YET accomplished. And for THE LOVE OF ALL THINGS BEAUTIFUL, stop letting the what other people think you “should” look like or “should” be at in life dictate your 𝒽𝒶𝓅𝓅𝒾𝓃𝑒𝓈𝓈🤜🏽🎤
Keep pushing, the results will always be worth the journey! #onedayatatime #smallstepsbigchanges
You want to eat better. • You know you need to eat better. • You know you have to eat better to get the results you want. • You also feel overwhelmed by the idea. • You don’t know where to start, and everyone has a different answer. • You keep putting it off, doing the same thing you’ve been doing because change is hard, and being bombarded with so much info and so many opinions is, well, overwhelming. • So, start HERE: One meal at a time, aim to use the ‘plate fraction’ system: 1/4 lean protein, 1/4 starch or carb of choice, 1/2 veggies (throw in a thumb-sized portion of fat, too) • Don’t worry about macros, don’t worry about calories, don’t worry about having an elaborate meal plan set in place. • Just concern yourself with those plate fractions first, one meal at a time. • It’s a non-threatening, tangible way to make consistent dietary improve to that has you eating a wider variety of nutrients and feeling satisfied. • Once this gets to be more normal, then you can start getting fancier with your macros and meal planning—IF that works for you. • Small steps, taken consistently, always lead to bigger changes. • Don’t let the big picture scare you from starting, just focus on that next step and next meal and before you know it, you’ll have created for yourself a brand new normal and a less stressed mind and body that’s well-nourished. • Now go get busy making those plates pretty! . . #eatbetterfeelbetter #smallstepsbigchanges #livablediet #getstrongbestrongstaystrong #astrongmindinastrongbody #eatmoreveggies #eatyourgreens #platefractions #eatingforlife #reallifeeating #healthcoach #precisionnutritioncoach #onesizefitsonecoaching #becomeyourbestyou #justkeepshowingup #growforward #thisis40something #fitmom #fitforlife #proudmilspouse #lovemybroccoli #fuelyourbody
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ And believe me, it makes me so much stronger..👊🏼 ⠀⠀ Quick shout out to all those silent supporters, best friends, coaches, mentors, practitioners & trainers that spread the love and empower people on a daily basis. ✨ You’re awesome! ⠀⠀ #empireofhappiness #coachingquestions #happinessproject #lifecoachinghappiness #lifecoaches #coachingtools #empowerment #betteryourself #lit #woke #holisticwellbeing #personalgrowthcoach #selflovemovement #20something #smallstepsbigchanges #innergrowth #adultish #lifecoachinghappiness #mindsetcoaching #mindsetofexcellence #focusonyourgoals #successmore #motivateeachother #liveinspired #purposefulliving #beyourbestself #successminded #selfmastery #selfgrowth
My 1st FullMoon Altar in my new dwelling. Thank you Granny Moon for helping me , rewarding me and guiding to manifest such greatness in my life for my Love & Loyalty to you. I owe you one Lovely Moon Lady😘🙌🏼🌝♍️💚✨🙏🏼✨ #fullmooninvirgo #supermoon #healthmoon #bigchanges #smallstepsbigchanges #loveourselves #loveourselvesmore
Week 8 of our 26 Weeks Savings Challenge. Time is flying by 😁👊🏾👏🏾 • This weeks deposit is £8 for £350 plan or £33 for £1,000 and to be done by Tuesday 👀 • If your seeing this challenge for the first time, you can start from week 1 today, ready to start saving today? Click the blue link in my bio 👆🏾or bit.ly/26weeksavingschallenge and receive the complimentary weekly accountability videos, downloadable checklist and extra personal finance tips over the 26 weeks. Remember we are creating new financial habits 😁😉💜💚 . . . . . . . #savings #savingschallenge2019 #26weeksavingchallenge #newhabits #getfamilyinvolved #friendsinvolved #lessspending #moresaving #smallstepsbigchanges #savinggoal #wecandoit #postivemindset #growth #legacybuilding #moremoney #newmindset #financialplanning #finances #stepstowardhealthyfinances #financialmanagement #clearingdebt #ourchildrenarewatching #childrenlearnbywhatyoudonotwhatyousay
I believe that the best way to make sustainable change is by taking small steps CONSISTENTLY. ⠀ Small daily steps add up and lead to achieving your big goals! ⠀ In addition, consistent daily action is key to creating lasting new habits. ⠀ Finally, make sure you focus on progress, not perfection! If you end up having a bad day (or even a bad week!) don’t give up, instead give yourself some compassion and self-love, reprioritize, readjust and get back on track. Done is better than perfect! ⠀ What's holding you back from making a change or creating a new habit in your life? ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ #smallstepseveryday #smallsustainablesteps #smallstepsbigchanges #smallstepstosuccess #stepstosuccess #successtip #successformula #provensuccess #implementingchange #makingchanges #changemanagement #changemanagementexpert #organizationalchange #corporateconsultant #changeagent #creatingnewhabits #habitforming #behaviorchange #careerchange #lifechanges #changethewayyouthink #psychologyofchange #positivepsychology #neuroplasticity #entrepreneurialspirit #femaleentrepreneurlife #mompreneurlifestyle #femalebusinessowner #careerwoman
Just because your in recovery, doesn’t mean you have to be okay 100% of the time. It’s an ongoing process; so it’s normal to have bad days and setbacks along the way. The most important thing is that your taking steps to get closer to where you want to be (however big or small), and building hope for the future✨ xoxo Imperfect Unicorn 🦄 Check out my latest blog post- https://taliaturek.wixsite.com/imperfect-unicorn/blog/recovery-s-a-bitch 🖤 #mentalhealthawareness #mentalhealthmatters #mentalhealthwarrior #recovery #process #trusttheprocess #onedayatatime #smallstepsbigchanges #positivevibes #spreadlove #eatingdisorderrecovery #bpdrecovery #depressionrecovery #anxietyrecovery #imperfect #unicorn
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So I am a Coach, a Life Coaching Senior with an upcoming NLP degree to be precise. .. But what the heck does a Life Coach do and who needs one? ⠀⠀ Basically Life Coaches are your personal Cheerleaders, Listeners, Asskickers, Observers and Co-Future-Designers. We foster your accountability & help you maximize your potential! ⠀⠀ By definition Coaching is a relationship-based intervention of changing key competences sustainably. ⠀⠀ Which means I, the Coach, will get to know you, analyze your patterns & habits, beliefs and neuronal pathways. Together we will set goals and make a plan on how to get the desired results and beyond. ⠀⠀ So here is the // DISCLAIMER: Coaching itself is NOT advice or counselling, nor is it therapy. Even though we might use some interdisciplinary techniques and strategies, Coaching itself is just a specifically structured approach to make you understand your emotions, goals and options better. ⠀⠀ We teach, support and sometimes push you to the state that you, and only you, know what’s best for you - how to succeed and be in charge of your own life! ⠀⠀ So Coaching is a pretty dope way to find out what makes you truly happy, to achieve goals, to get rid of / learn new habits and simply become the badass you want to be. (AND MUCH MORE!) ⠀⠀ So you decide: Coaching yay or nay? ⠀⠀ Leave a Comment or DM me. ⠀⠀ ∽ Create your #empireofhappiness ⠀⠀ #coachingquestions #lifecoachingtips #lifecoachinghappiness #lifecoaches #coachingtools #qanda #betteryourself #patternsareeverywhere #woke #holisticwellbeing #personalgrowthcoach #selflovemovement #20something #smallstepsbigchanges #innergrowth #adultish #lifecoachinghappiness #mindsetcoaching #mindsetofexcellence #focusonyourgoals #successmore #motivateeachother #liveinspired #purposefulliving #beyourbestself #successminded #selfmastery #selfgrowth
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