You’re making great progress. Really sticking to the program and seeing great results.
But then…your results start to slow. And a few weeks even go by where you feel like you aren’t making any progress.
You didn’t change anything.
You’re still in a calorie deficit…So why aren’t things working!?
Don’t freak out! Don’t get upset and completely say “SCREW IT!”
First off, there will be periods we don’t “see” results, but changes are still occurring.
And secondly, it may just be time for a little “diet break!”
If your goal is weight loss, you do need to be in a calorie deficit.
BUT our bodies adapt to what we give them – this includes the workouts we do and even our DIET.
But when our body adapts, we can’t just keep cutting calories lower and lower. Instead, it may be time to change up those macro ratios or even BUMP our calories for a bit.
And that is where a diet break comes in handy.
It is simply a change up for our body. It is an increase in calories and often a slight adjustment in macro ratios.
Now a diet break does NOT mean go on a week long binge. And it doesn’t mean you aren’t SATISFIED even with what you’ve been doing.
It is actually a CALCULATED technique used to kickstart progress when results have slowed and help you mentally recharge a bit.
Dieting breaks are a great way to help you intensify your training and break through a weight loss plateau before returning to your calorie deficit.
The change in ratios and bump in calories can help you intensify your training for a bit to build extra muscle and it can help make sure your hormones are at optimal levels, especially if your carbs, or fats, have been at lower levels.
And amazingly, sometime that BUMP in calories and change in ratios can result in WEIGHT LOSS even though it goes against what we think we have to do to lose weight aka be in a calorie deficit.
Not to mention the diet break can mentally recharge us and even kickstart better results as we return to a deficit.
So how can you implement a diet break?
A diet break is not a cheat day or even a carb re-feed. It is actually an EXTENDED period of eating calories more at your maintenance level.
Note too I didn’t say just eat as much as you want. You are just eating more at what your body needs to maintain where you are at – this is still a CALCULATED technique not a free-for-all.
You can do a diet break in a couple of different ways.
You can take a complete diet break, which can be 1-2 weeks of increased calories and even looser tracking.
Or you can take a partial diet break, where you still strictly track but simply increase your calories by 500 or eat more at maintenance level.
How often you include a diet break may also depend on your level of leanness and even how long it may take you to reach your goal.
If you are leaner and looking to maintain that level of leanness, or even drop that last little bit (especially if you are a physique competitor), you may use a diet break every 4-6 weeks.
While if you are just starting out and have more weight to lose, you may implement one every 3 or so months.
However, if you do have more weight to lose, and know your goal may take a year to accomplish, you may find it helpful to include diet breaks at schedule times since you’ll be in a deficit for longer and the mental break will help.
The key is to know that you CAN use a diet break when you mentally feel fatigued, especially if you’ve been dieting for awhile, OR if you’ve even hit a plateau (and don’t want to cut calories lower because your deficit is already larger).
Remember this isn’t just a one day carb re-feed or cheat day.
This is a 7-14 day higher calorie cycle where you are still focused on quality foods and hitting your macros albeit potentially less strictly.
However, if you do a diet break, you do want to up the carbs for this cycle while upping calories if you’ve been on a lower carb ratio.
The increase in carbs is part of why this break works as it helps to regulate hormones so you can potentially drop some extra pounds your body has been holding on to.
Ready to really understand proper nutrition and figure out what will work for YOUR body and YOUR goals, as your body and goals even change over time?
Or maybe you just need a quick burner to end your workout to torch some extra calories or completely burnout the muscle groups you were working.
Either way, having a few BURNERS on hand, like this Dumbbell Hybrid Burner from my Arm Burner cards, is key!
Quick burners like this one are even a great way to create a little extra training volume during the week to increase your training frequency and improve your results without you having to do a full workout.
So try this Dumbbell Hybrid Burner as a quick standalone routine when you are short on time or as a finisher after your upper body or lower body lifting session!
The Dumbbell Hybrid Burner
Complete 2-4 rounds of the circuit below without resting. Modify moves as needed so that you don’t have to rest during the 30 seconds of work. Better to regress than to rest if it is more than a very brief pause.
CIRCUIT: 30 seconds Squat Burpee with Front Raise 30 seconds Lunge Curl Press 30 seconds Mountain Climber Row Push Up 30 seconds Sit Thru Bridge and Press 30 seconds Leg Raise Wipers
EXERCISE DESCRIPTIONS:
Squat Burpee with Front Raise:
To do the Squat Burpee with Front Raise, start in the plank position with a light dumbbell in each hand. You can also use a single dumbbell if you don’t have a weight pair light enough although you’ll then want to set it between your hands. Then jump your feet up and outside your hands or as close as you can get. Jump your feet out wider as you so that you can come into a squat position. As you do, lift your arms up straight in front of you to about shoulder height, holding the dumbbells. If you use a single dumbbell, you will pick it up in both hands as you lift your chest and come into the squat. Use jumping into the squat to help you raise the weights up to shoulder height with your arms straight. Lower your hands back down as you stay in the squat then jump your feet back and repeat! Make sure the weights are challenging but light enough you can fully control the movement. Beginners can also step back instead of jumping.
Lunge Curl Press:
To do the Lunge, Curl and Press, start standing tall with a dumbbell in each hand down by your side. You can choose to have your palms facing forward or even in toward each other to perform both the curl and the press. Lunge forward with your arms down by your sides. Holding the lunge, perform a bicep curl, curling the weights up to your shoulders. Keep your chest up as you curl to maintain good form. Once you curl up to your shoulders, press the weights overhead, staying nice and low in the lunge with your abs engaged. Press all the way up, then bring them back down to your shoulders and reverse the curl. Once the weights are back by your sides, push back up to standing in one movement. Beginners may not lunge out as far or as deep. They may also choose to lunge then perform the curl and press while standing. You can stay on the same side or perform lunges alternating sides.
Mountain Climber Row Push Up:
To do the Mountain Climber Row Push Up, set up in a high plank position with a dumbbell in each hand. Your feet will be wider apart to help stabilize and your hands should be under your shoulders. Then from this high plank position, draw one knee in and across toward your opposite shoulder. Perform a cross body mountain climber, moving slowly. Straighten the leg back out and then row the weight in the hand on the same side as the leg you tucked in up to your side. Perform the row without rotating or letting your butt go up in the air. After rowing the weight up to your side, feeling your back work to row it up, lower it back down so you’re back in the high plank. Then perform a push-up (you can do this from your knees too). Come back to a plank then perform a mountain climber cross body on the other side and a row before another push up. Keep alternating sides.
Sit Thru Bridge and Press:
To do the Sit Thru Bridge and Press, start on your hands and knees with a dumbbell under each hand. Then flex your feet and lift up onto your hands and feet with your knees under your hips and your hands under your shoulders. From this position, step your right foot under your body as you raise your right hand and dumbbell up toward the ceiling. As you step through and put your foot flat on the ground, rotate your hips open to the ceiling as you press the weight up overhead. Really squeeze your glutes as you bridge up and press. Then rotate your right leg back under your body as you bring the weight back down to the ground. Come back into that bulldog front position then step your left leg under to lift your right hand up and press the weight overhead as you bridge up. Really bridge up and squeeze your glutes at the top. Keep your abs engaged and do not hyperextend your low back. Keep alternating sides.
Leg Raise Wipers:
To do Leg Raise Wipers, hold a dumbbell in each hand as you lie on your back with your legs out straight in front of you. Press the weights up toward the ceiling at about chest height. Full straighten your arms and don’t let the weights fall out to the sides. Brace your abs and lift your legs straight up toward the ceiling together. Then, keeping your abs engaged, lower your legs straight down to hover an inch off the ground. You want to lower as close to the ground as you can without your lower back taking over. Beginners may not lower as low. Raise your legs back up toward the ceiling then lower them both down to the right. Try not to let your legs drift away from you as you lower to the side. Keep the weights pressed up toward the ceiling as you twist and lower. You want to lower about 6 inches from the ground. Do not touch down or release the engagement by going to low. Then use your abs to pull your legs straight up toward the ceiling. Perform another straight leg lower down the center. Once your legs are back up toward the ceiling, lower to the other side. Feel your abs working to lower to the side but make sure you don’t go too low and either disengage or need to use your lower back to pull your legs back up toward the ceiling. Keep the weights pressed up toward the ceiling the entire time. Beginners can bend their knees to 90 degrees to start and tap their toes down center for the leg raise.
Want a killer Upper Body and Core program with some great cardio finishers like this one?
Above you’ll see my new and improved Fitness Hacks Podcast! Restarting it I wanted to share why it is so important we make our goals a priority. Take a listen and if you want to check out the email I also sent out on the topic, read on below!
I get asked all of the time…”How do you do so much? Do you have clones?!”
One…I FREAKING WISH!
Two…I’m flattered people think I do a lot.
But really what it comes down to is….
When we make our goal a priority, we do whatever it takes to accomplish that goal.
We do all these things to work toward our goals without anybody recognizing or realizing. We don’t do it for the congratulations. Or for the recognition.
We do it because that is what matters TO US.
I remember when I first started writing about fitness and diet because I wanted others to find the empowerment through exercise that I had found growing up…I had this horrible black and purple blog with flames. *shudder*
This was even before the blog that some of you may know that launched Redefining Strength. (Yes I’ve gone through some horrific evolutions haha.)
When I first started sharing information, experimenting and learning, I would write these amazing blogs…
Ok….maybe not so amazing…But still I was writing….
And I was writing to NO ONE. No one knew my blog existed.
Hmmm well….ok Ryan read them, but Ryan is my number one fan always.
But I kept writing. I kept learning. I kept sharing.
And eventually one reader became two…aka my co-workers at the first gym I worked at.
Then their friends…And then…things grew from there.
But I started writing to basically NO ONE.
And I didn’t give up when no one seemed to care because I CARED.
I had a goal. So I made that goal a priority.
Even after 12 hour shifts at the gym, I would come home often and write. I would skip lunch to put up a post.
I would spend hours studying and can’t tell you how many late nights and weekends Ryan and I spent working on our own projects to grow our own businesses.
I had my eye on the prize and I had a passion for what I was doing.
When we have a singular focus on our goal, we can accomplish so much more than we realize or even thought possible.
When we set a goal, we’ve got to truly understand WHY we want it so we can make it something that we value so much that reaching that goal becomes a priority.
As you enter the weekend and, maybe even think about saying “F IT! I’ll restart Monday.”…
Don’t.
Take a look at your priorities and ask yourself “What do I REALLY want?”
When we set our mind to something, I think we can accomplish more than we thought possible.
Stay tuned for more podcasts AND if you’d like more workouts, motivational messages and diet and fitness tips sent to your inbox DAILY, join my newsletter!
This one muscle causes more issues than we often realize. But because the pain and issues it often causes are “elsewhere,” we often don’t realize this nasty little culprit…
Ok…while no muscle is really “nasty” or “evil,” it is important we recognize the different roles specific muscles play in creating imbalances, compensations and injuries up and down our bodies.
And one muscle we need to pay more attention to is the TFL!
Too often we ignore the issues that can arise from a shortened or tight and overactive TFL or Tensor Fasciae Latae.
This muscle loves to try to take over for other muscles, especially our glute medius. And while often our IT Band, or sometimes even our hip flexors, get blamed, the TFL is ACTUALLY responsible for a variety of low back, hip and knee aches and pains!
The TFL – A Culprit Of IT Band, Low Back, Hip And Knee Pain!?
If you’ve ever had IT Band “issues” or IT Band Syndrome, you may want to take a closer look at your TFL.
A tight, overactive TFL can lead to increased tension on the IT Band, making it feel “tight,” and also cause irritation of the tissue between the IT Band and lateral aspect of the knee joint.
This can lead to knee aches and pains such as patellofemoral pain syndrome (this can also be called runner’s knee or jumper’s knee).
Tightness of the TFL can also restrict hip mobility and contribute to excessive anterior pelvic tilt. Both of these things can lead to hip and low back aches and pains.
And even though there is no direct connection between our TFL and ankle, guess what!?
Everything is connected!
A tight, overactive TFL has even been implicated in causing changes to ankle mobility because of how it also affects the knee joint.
Basically, if your TFL becomes tight and overactive, and you don’t address the imbalances it creates, potentially even because you are wasting time addressing “symptoms” of the problem (aka just focusing only on the point of pain), you can end up with compensations, immobility and imbalances that lead to aches, pains and INJURIES up and down your body!
What Does The TFL Or Tensor Fasciae Latae Do?
While you may be thinking, “Ok I get it. The TFL is a nasty little sucker and I need to relax and lengthen it, especially if I have any of those issues. Now just tell me how to do that!”
And I will provide you with moves below to help you do just that.
HOWEVER, it is important we understand the basic functions of this muscle so we can then be aware of when it may try to compensate during exercises and where we should be feeling the moves instead!
So what does the TFL do?
The TFL contributes to hip abduction (lifting your leg out to the side), hip flexion (bringing your knee up toward your chest) and hip internal rotation (rotating your hip to turn your toe and knee in toward your other leg).
At the knee it also contributes to tibial external rotation, which is when you turn your foot out.
And at your pelvis it assists in anteriorly tilting you pelvis, which, if the muscle is tight, can lead to excessive arching of your lower back.
Why is it important you understand these functions?
Because when you see the movements that the TFL performs, you can also start to see the muscles that may become weak and inhibited (or underactive) because your TFL is tight!
The most common muscle we need to activate, if our TFL is tight, is our GLUTES, especially our glute medius!
The glute medius is supposed to be our primary hip abductor. HOWEVER, if the TFL becomes shortened and overactive, it may restrict our glute medius from firing effectively and efficiently and even try to carry more of the load than it should.
Have you ever done Mini Band Monster Walks or Lateral Raises and really felt your hips burning?
That may be because the TFL is trying to take over for your glute medius instead of allowing it to work as it should!
So how do you avoid letting the TFL take over?
3 Moves To Help Relax The TFL And Activate Your Glute Medius:
The first step is relaxing that overactive muscle. But once you’ve relaxed that muscle, you must then make sure that you improve your mind-body connection to properly RECRUIT your glute medius to do the work it should.
That is why you need to FOAM ROLL + STRETCH + ACTIVATE!
Below is a foam rolling and stretching move for your TFL as well as an activation abduction move to strengthen your glute medius.
TFL Foam Rolling:
Relax this overactive muscle using this foam rolling move. Relaxing trigger points here may help you find relief too for a tight IT Band. Any time we hear “foam roll your IT Band” we should either focus on our lateral quad or our TFL.
To roll out your TFL, you can use a roller although a ball works best. The smaller and harder the ball, the more it will dig in. If there is too much pressure and you can’t relax while holding on the tight spot, use something softer or a roller without spikes.
Place a ball on the ground then position your body so the ball is just below and outside, or back, from your hip bone. Roll the ball around slowly to find a tight spot and then hold on any tight spots.
If you find a tight spot, hold on that spot and lift and lower your leg up and down. By lifting and lower the leg, you are flexing and relaxing the muscle, which will help loosen everything up as you hold.
As you seek out tight spots in your hip, bring the ball around front and right to the side under your hip bone. Again hold on any tight spots and even flex and relax your leg to help dig in.
You can work your way back out to the side of your hip, and even into your glutes as well, if you find any sore or tight spots. Remember you are holding and breathing to release not rolling fast back and forth over the spot.
TFL/IT Band Stretch:
I first learned this stretch when it was called the IT Band stretch, but the focus should actually be on your TFL. You may feel it all the way down the outside of that one leg even.
To do the Standing TFL or IT Band Stretch, start standing with your feet together. Then cross your left leg over your right leg. Bring the left foot over and back across until the big toe is even with the big toe of the right foot. You want your feet even so that your front leg (the left leg) is pressing the back leg (right leg) straight during the stretch.
If you struggle to balance or it is too much pressure on your knees to have your legs so tightly crossed, place the front foot a bit out in front, but make sure that you don’t bend that back knee as you hinge over to stretch.
Then reach your arms up overhead for a nice big stretch. After reaching up, hang over, reaching your arms down toward the instep of the back foot (right foot). Push your hips out to the right as you reach toward your right foot so you feel a stretch down the outside of that right hip and side. You may even feel it down your right hamstring and calf.
Hold for a breath or two. Then reach back up overhead and cross your legs the other way so your left foot is back. Again reach up overhead then reach down toward your left instep, pushing your hips out to the left. Keep alternating sides with a reach up overhead in between every time.
Try to touch the ground as you reach down while making sure to keep your legs straight.
If you really struggle to balance, you may need to stand with your feet together and not crossed over as you reach toward the outside of each foot while pushing your hips away.
The key is really pushing that hip out to the side. You can even change things up reaching overhead and even slightly back with the arm on the same side as the hip you are pushing out to the side.
3-Way Seated Abduction:
To target both the anterior and posterior fibers of the glute medius and make sure it is strong and activated from a variety of different angles, the 3-Way Seated Abductions is a great move to use before your workout. In our workouts, and even daily life, we need our glute medius to fire effectively with our body in a variety of positions, it is important we also do work to activate it with different degrees of hip flexion!
Also, if you feel your TFL only taking over during one position, you can make note of that positioning and even roll right prior to that version. You can even use the other two first to make sure your glute medius is fully firing before you get to that variation.
And while your TFL assists with hip flexion, sitting with your hips flexed where your TFL isn’t necessarily trying to flex more (aka relaxed because the bench is supporting you), say unlike standing where you may try to bend at the hips, may even help you prevent your TFL from taking over!
To do 3-Way Seated Mini Band Abductions, place the mini band right below your knees and sit on a bench. Start by sitting toward the front of the bench so you can lean back and put your hands on the bench behind you. Place your feet about hip-width apart.
Then press your knees open against the band as you lean back. Your feet may rock open but focus on using your glutes to press the band open with your knees. Do not let your knees cave in as you come back to the starting position. Complete all reps then move to sit up nice and tall.
Sitting nice and tall repeat, pressing out with your knees so you feel your glutes working. After completing all reps, lean forward and repeat the movement. You can hold on the bench outside your legs to lean forward or just lean over even lightly resting your arms on your legs.
Complete all reps in each of the 3 positions. Make sure you’re really focused on pressing your knees out to feel your glutes while controlling the band back in. To reduce tension, you can start with a lighter band or put your feet slightly closer together, but make sure there is tension on the band even in that starting position.
Don’t Just Go Through The Motions – Form Tweaks That Help Activate Your Glutes:
Now that you know this nasty little sucker is out there causing issues, and even have some good ideas of how to start dealing with those aches and pains, I do want to remind you that doing the “RIGHT” moves isn’t enough if you don’t feel the CORRECT MUSCLES WORKING!
That is part of the problem!
We do these abduction moves and our TFL tries to take over. Heck…it doesn’t try…we LET IT!
So doing more abduction moves for your glute medius can backfire if you aren’t feeling the right areas working. And simply having the move “look right” and performing a proper movement pattern, doesn’t mean you have a proper recruitment pattern.
As you do these moves, or any moves for that matter, make sure you FEEL THE RIGHT MUSCLES WORKING!
You want to use activation moves where your focus isn’t on lifting more to establish that mind-body connection so when you go lift heavy or run, those proper recruitment patterns are AUTOMATIC!
Assess where you feel working and tweak or change moves until you know that your glute medius is actually firing and your TFL isn’t just taking over.
Add in an extra round of foam rolling during your workout if you start to feel your TFL working. Reduce the loads or resistance you are using if you’re fatigued and compensating.
Or make small tweaks to even those activation moves to help prevent your TFL from taking over!
So what are some tweaks you can make? And how can you help yourself know that your glute medius is firing?
First, to help yourself focus on using your glute medius during abduction moves….
You need to know where you should be feeling it, right?
Place your pointer finger on your hip bone and your thumb back along the top side of your butt.
Where your thumb is?
Well that is where you want to feel those moves! Focus on feeling under your thumb working to start!
Now in terms of tweaking moves?
While your TFL assists with hip internal rotation, it also assists in external tibial rotation.
Often when people say they feel their hips during Monster Walks or lateral raises, you’ll notice their toes/feet start to rotate out.
By instead INTERNALLY rotating their foot, or turning their foot down and in, while the TFL does engage to internally rotate the hip, it sort of “keeps the TFL busy” during the lateral raises or abduction moves so the glute medius can act as the prime mover for those movements.
(In the picture above, the left shows external rotation vs. internal rotation on the right. You would want to set up like on the right and maintain that position through the lateral raise. It doesn’t have to be extreme internal rotation, just think slightly lead with your heel).
You can also often help engage that glute medius better by kicking slightly BACKWARD as you lift to the side. This prevents the TFL from flexing the hip and instead puts the hip in extension.
(Notice in the left picture I lift straight out to the side versus the right where I kick slightly backward as I raise out to the side. And SIDE NOTE: Especially if you are doing these for reps or adding a mini band, place your hands on a wall or something in front of you to balance. It also helps prevent you from rocking and engaging your lower back!)
Form, while important, isn’t this one solid thing we make it out to be! Try different body positions and tweaks to moves so YOU can establish that mind-body connection. Then start using variations from there as you gain more and more control!
Ready to prevent and alleviate lower back, hip and knee aches and pains?
Heard all too often you need to strengthen your core, especially your glutes?
Want to run faster, lift more, cycle further….and maybe even just build a strong, sexy lower body and butt?
MACROS – You may have heard this word recently when someone mentioned a new diet they were starting. But what the heck are macros and how do you “hit” or “fit” something into them?
I wanted to give you a little “cheat sheet” guide to macros and why paying attention to them may help you get better results FASTER!
So first…
What is a macro?
A macro is a macronutrient or protein, carbs and fats. It is the nutrients your body needs in large quantities.
Almost every popular diet out there manipulates the amount of each macro you consume to get results whether it is promoting low or no carbs, low fat, high protein, or some balance in between!
And all of the foods we consume have a certain amount of each macronutrient.
Animal proteins such as chicken, fish, eggs and beef all have a different amount of protein, and fat. Some are very low in fat, like chicken breast, while some can be higher in fat like say Salmon.
This doesn’t mean one food is BETTER than another.
It just means you can include a variety of protein sources based on your specific needs and goals and even “work around” different fat contents by the foods you include at other times!
For instance, if you’re doing a diet that is lower in fat and higher in protein, you may start to realize that eggs, while protein, also increase your fat intake.
So you may still include eggs, but you may eliminate a less healthy source of fat from somewhere else OR include a leaner protein source at another time.
Or if you’re doing Keto, you may start to look at which foods are higher in fat to focus on those while eliminating some foods that are higher in carbs.
Or if you’re a vegetarian looking to increase protein, you may realize that you need to not only combine certain foods for a completely protein, a complete amino acid chain, but that many of your protein sources also contain more carbs too.
The key is understanding what our food is made of so we can eat according to our goals!
To often we start a diet, dial in our diet with whole, natural foods and then wonder WHY we aren’t getting the results we want.
And it may be because while we think we are following the principles of the diet, we aren’t actually hitting the macronutrient ratios the diet suggests because we don’t actually KNOW what the macros are.
That is where this quick cheat sheet can come in handy!
And it is also important for us to realize that while the quality of our food is key for optimal functioning and better health…for some aesthetic goals…well it kind of doesn’t matter!
Quality Doesn’t Matter!?
This isn’t meant as an excuse to just go eat crap.
BUT I think it is an important fact to recognize because it is a frustration I often hear from clients trying to lose weight.
“Well I cut out all of the processed stuff and am eating one ingredient foods, but I’ve stopped losing weight and I have 10 more pounds!”
It’s because the quality of our food doesn’t fully matter to weight loss.
Because calories in vs calories out is at the heart of what matters, and how we dial in your macros CAN affect how we create a deficit, but you can still OVEREAT even eating only healthy foods.
While the quality of our food does help our body function optimally, I think often the fact that we cut out all of the foods we love to eat “cleaner,” ends up backfiring.
Often I even see clients overeating because they have a craving they aren’t satisfying.
So they hold themselves back from getting the results they want instead of striking a balance.
Instead of also including the foods they love while focusing on whole natural foods, they completely cut them out, and, all too often, end up binging on them at some point and falling off the restrictive diet they’ve created.
You CAN indulge in those foods you love while still dialing in the overall quality of your diet for results.
But realize that no matter how “clean” you eat, the bottom line is that if you want to lose or gain weight, the amount and type (aka macros) of calories that you consume matters most.
What’s Right For Me?
The most confusing part of this is where to start. What ratios or diets do you choose?
How do you create a calorie deficit without cutting out too much?
How can you get fast results without restricting yourself so much you end up binging?
Where is the balance that will work for you!?
The one key to figuring out what is right for YOU since one size doesn’t really fit all with dieting?
START TRACKING!
Learn about the different diets, experiment with different ratios and then track what you eat so you can truly see your calories, your macros and even what may be working or NOT working!
If you don’t track, you don’t know.
And tracking, while annoying yes, not only becomes easier and a HABIT, but it also helps you stop feeling like nothing will work!
What’s worse, not knowing what is or isn’t working and therefore constantly struggling to see the results you want OR taking a few minutes each day to weigh and measure and log?
I remember when I first started writing about fitness and diet because I wanted others to find the empowerment through exercise that I had found growing up…I had this horrible black and purple blog with flames. *shudder*
I had my eye on the prize and I had a passion for what I was doing.
