Emotional Eating

Anxiety, stress, boredom… How we feel can have a big impact on the way we eat.

Why does how we feel affect how we eat? Because eating is a convenient way to change how we feel. If we’re feeling [anxious/stressed/bored] we think that eating can help us feel better, but that only works temporarily.

The basic pattern:

Feel Bad —> Eat —> Feel Better —> Repeat —>

You feel an uncomfortable emotion so you eat to feel better and repeat the cycle.

I like to think that our emotions are messages telling us that we need to change something. It takes practice, but we can learn to listen to them.

No guilt. No shame. Let’s break this pattern.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Why ‘Her’ Macros Won’t Work For You

Sometimes I get questions like:⁣

“What are your macros?”⁣
“What’s your meal plan look like?”⁣
“What do you eat in a day?”⁣

I don’t give a direct answer… not because I have some secret, but because what works for me won’t necessarily work for you and vice versa.⁣

It’s important to realize a few things…

Everyone is going to be different. Genetics, environment, history, etc. all play a role in how your body responds to macro calculations.

Remember that macros are estimated and our bodies don’t always fit precise calculations. Calculations are helpful, but they are made to be simple and provide a starting point.

It’s best to continually monitor and adjust your plan depending on your goals.


I want you to do the homework, learn how to nourish your body, and drop the idea that you can just copy your favorite fitness influencer.⁣

If you’re ready to get consistent in the kitchen through a strong understanding of nutrition,⁣

And if you’re looking for a realistic plan that you can stick to for the long haul without sacrificing your life, family, or the things you enjoy,⁣

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Coaching Check-Ins

Ever wonder why coaches want you to check-in each week?
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It’s part of the accountability process. Weekly check-ins create accountability and only take little time.⁣⁣
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You deserve time and energy dedicated to your goal. At the end of the day, you’re only hurting yourself if you’re skipping check ins.⁣⁣ We’re here to help.
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When you miss check-ins, your coach isn’t getting the info on a consistent basis to make adjustments and keep you progressing.

As a coach, I definitely want to know what’s going on because chances are I’ve been there too and I want to be able to give you the tools to work through it. ⁣⁣
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I want you to have a plan and a goal to work towards so that we can be effective with our time together.

It’s never perfect, but the clients who have the best success are the ones who have stuck with it through the ups and the downs. No guilt or shame.⁣⁣ I’m always here, on your team, and I want to see you succeed!⁣

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Tracking is Just a Tool

𝐓𝐡𝐞 𝐝𝐢𝐬𝐜𝐢𝐩𝐥𝐢𝐧𝐞 𝐨𝐟 𝐭𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐦𝐚𝐜𝐫𝐨𝐬 𝐡𝐚𝐬 𝐜𝐚𝐫𝐫𝐲 𝐨𝐯𝐞𝐫 𝐢𝐧𝐭𝐨 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞. Nothing monumental happens in a day.⁣

𝐓𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐢𝐬 𝐣𝐮𝐬𝐭 𝐚 𝐭𝐨𝐨𝐥, not something to obsess over, use as a crutch, or a diet hack.⁣

𝐓𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐡𝐞𝐥𝐩𝐬 𝐲𝐨𝐮 𝐛𝐮𝐢𝐥𝐝 𝐚𝐧 𝐚𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬 of what your food is made of, how much to eat, when to eat, and how it benefits your body.⁣

𝐃𝐨𝐧’𝐭 𝐝𝐢𝐬𝐜𝐨𝐧𝐧𝐞𝐜𝐭 𝐟𝐫𝐨𝐦 𝐭𝐡𝐞 𝐧𝐮𝐦𝐛𝐞𝐫𝐬 only to play macro Tetris everyday & fit in random junk food.⁣

Instead, 𝐭𝐚𝐤𝐞 𝐭𝐡𝐞 𝐭𝐢𝐦𝐞 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐟𝐫𝐨𝐦 𝐲𝐨𝐮𝐫 𝐝𝐚𝐢𝐥𝐲 𝐡𝐚𝐛𝐢𝐭𝐬 and behaviors & use it to understand the nutrition in your food.⁣

𝐓𝐡𝐚𝐭 𝐰𝐚𝐲 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐦𝐚𝐤𝐞 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐜𝐡𝐨𝐢𝐜𝐞𝐬 when eating out, on the go, or if you’re just stuck with a few options.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Motivation

Want to know a secret? I’m not always motivated…⁣⁣
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Motivation is something that’s in someone else’s control. Discipline is something that you have to control.⁣⁣
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Sure, there’s definitely a time and place to get pumped up by a YouTube video, Instagram post, podcast, conversation at the gym, etc.⁣⁣
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Motivation should be the smallest thing we rely on to reach our goals. Relying on the highs and lows from other people will only take you so far- it’s short term.⁣⁣
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Go intrinsic. Discipline your mind. Set an intention for the day. Have a plan for your nutrition and training. And stick to it regardless.⁣⁣
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True motivation comes from within you.⁣

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Stress

Stress… we can’t avoid it, we all go through it, and we’re all responsible for how we respond to it.⁣

A lot of us tend to sabotage when we’re stressed out… and holidays can bring a lot of that!⁣

Remember, indulging in cookies may bring you a little relief but it’s not going to manage your overall stress.

So here’s four things to consider:

1. Your Attitude ⁣

We all have the ability to choose positivity. Is that the easiest choice? No. but it’s Still

a choice.

2. Your Training

If you’re Stressed, go to the gym! lIfting can help reduce stress, anXiety, and even depression.

3. Your Nutrition

If you’re body is physicalLy stressed from poor nutrition, you’re actually more lIkely to get hit with sickness & burnout.

4. Your Rest

It’s part of the program! Make time to unplug, and even enjoy some New hobbies. Having an outlet will help you handle stressful situations.

When stress hits, don’t give up all the things [training, nutrition, mindset] that make you feel your best, just give yourself some grace while staying accountable to your goals. ⁣

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Feel Like Quitting?

When you feel like quitting, think about why you started…

𝐅𝐢𝐧𝐝 𝐲𝐨𝐮𝐫 𝐩𝐞𝐫𝐬𝐩𝐞𝐜𝐭𝐢𝐯𝐞.⁣⁣
Weigh out the positives of each swap… things like more vitamins, more nutrients, more volume for less calories, etc.⁣⁣
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𝐒𝐞𝐭 𝐧𝐨𝐧-𝐬𝐜𝐚𝐥𝐞 𝐠𝐨𝐚𝐥𝐬.⁣⁣
AKA the processes you can execute daily. Nutrition, training, steps, water, etc… If all of those are on point, then it’s my job to adjust the plan and keep you progressing.⁣⁣
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𝐂𝐞𝐥𝐞𝐛𝐫𝐚𝐭𝐞 𝐲𝐨𝐮𝐫 𝐰𝐢𝐧𝐬…⁣⁣
Be realistic about your struggles, but celebrate the wins. Beating yourself up for being imperfect will only make you feel discouraged because you’re just focused on what’s 𝘯𝘰𝘵 working.⁣⁣
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𝐑𝐞𝐜𝐨𝐦𝐦𝐢𝐭 𝐭𝐨 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟.⁣⁣
Always go back to your “why” to make sure you’re still connecting with it, and write it down. Make it strong because at the end of the day, nobody is making you challenge yourself ya know?⁣⁣
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𝐌𝐚𝐤𝐞 𝐭𝐡𝐞 𝐝𝐞𝐜𝐢𝐬𝐢𝐨𝐧 𝐭𝐨 𝐣𝐮𝐬𝐭 𝐬𝐭𝐚𝐫𝐭.⁣⁣
Start making the best choices everyday and let them compound. The more you do it, the stronger you’ll feel, and the less temptation you’ll have to act out of alignment with your goals.⁣⁣
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Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Travel Tips

Stop what you’re doing and save this if you’re traveling for the holidays!

𝐇𝐚𝐯𝐞 𝐚 𝐩𝐥𝐚𝐧… pack foods like protein bars and powders, jerky, or tuna packs if you know finding good food will be challenging. If you just wing it, it’ll be much harder, so plan ahead.⁣

𝐁𝐞 𝐫𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜… you probably won’t have all the same food options as you would at home. And IF your hotel has a gym, the equipment will probably be limited compared to your home gym. Make sensible choices with what you’ve got.⁣

𝐒𝐡𝐨𝐨𝐭 𝐟𝐨𝐫 𝐦𝐚𝐢𝐧𝐭𝐞𝐧𝐚𝐧𝐜𝐞… with training and nutrition.⁣
Chances are you’re not going to have any massive gains or weight drops while traveling, so aim to keep everything at status quo. If you can get in a workout, great, if not, it’s not the end of the world. If you’re currently eating 3-5 meals a day, maybe take it back to 3 square meals while traveling.⁣

𝐁𝐮𝐢𝐥𝐝 𝐢𝐧 𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐲… excursions, exploring, or even walking to the places you go will help keep your overall NEAT (non-exercise activity thermogenesis) higher. Plus, staying active is a fun and easy way to stay balanced!⁣

These aren’t ground breaking tips, but they are simple and practical and sometimes that’s all you need.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Self Doubt

So you’ve decided to level up and make better decisions for yourself.⁣..

There’s going to be resistance along the way.⁣

You’ll be tested and you’ll question why you’re making these changes as they add more work to your already busy schedule.⁣

You’ll feel like your life got harder because you’ve decided to follow this new path, but you have to keep pushing past the doubt.⁣

Don’t let your doubt win and make you give up all the things that make you feel your best.⁣

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com


Should You Start Lifting?

The answer is almost always YES.

When women finally drop the fear of getting “bulky” they’ve usually tried these types of training in the past…

Pilates/Yoga

Which doesn’t leave a ton of room for progressive overload.

Beachbody Workouts

Where there’s not much variation, usually uses low weights, and no long term potential progress.

Group Training

Again, usually not enough weight to make adaptations or progression over time.

If you enjoy those and they add to your life/fitness goals, by all means keep doing them!

But if you’re ready to feel confident in the gym by following a structured plan and actually knowing what you’re doing.

Then get guidance & accountability from a coach through the Warrior Program (online coaching).

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com