Decades of Strength

TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

THIS WEEK’S QUESTION:

“What‘s better, high carb or high fat?”

Want your question answered? Click the link below:

https://forms.gle/sSdqeR7VqY3udndk9

Be sure to screenshot you listening to the podcast and tag us on your stories!!

🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

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Sam: @saltylifts

Marci: @marcinevin

Sarah: @sarahdufflifestyleandfitnes

Kim: @kimschlagfitness

There’s nothing better than that sense of pride you feel when your head hits the pillow at night and you know you showed up for yourself throughout the day.⁣⁣

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That despite the stress of life, you kept the promises you made to yourself and executed on what you needed to accomplish to move you closer to your goals.⁣⁣

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We know that's possible for you. And the easiest way to do so is by taking control of your morning from the minute you open your eyes.⁣⁣

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What you do first thing sets the tone for the rest of your day. If you start your morning from a calm, grounded place, having already achieved some small wins, you're more likely to make the choices that best serve you as the day goes on.⁣⁣

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But if you’re hitting snooze multiple times, taking care of others before yourself, and rushing to get ready so you can get out of the door on time, you'll likely feel like a frazzled mess the rest of the day.⁣

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And nothing good happens from that place.⁣⁣

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Tune into this weeks episode for tips and tricks to make your morning routine easy, quick and life changing!

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We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟⁣

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Follow Sam: @saltylifts⁣

Follow Marci: @marcinevin⁣

Follow Sarah: @sarahdufflifestyleandfitness⁣

Follow Kim: @kimschlagfitness

TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

THIS WEEK’S QUESTION:

“What Should I Look for in a Coach?”

Want your question answered? Click the link below:

https://forms.gle/sSdqeR7VqY3udndk9

Be sure to screenshot you listening to the podcast and tag us on your stories!!

🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

⠀

Sam: @saltylifts

Marci: @marcinevin

Sarah: @sarahdufflifestyleandfitnes

Kim: @kimschlagfitness

Are you familiar with the phrase, “Fail to plan, plan to fail"?⁣⁣

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It can be applied to all areas of your life. Yes, even your workouts. The best way to ensure you’re progressing from all your hard work in the gym is to follow a structured plan that is aligned with your goal.⁣

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If you've been spinning your wheels and don't know where to even start when putting together your own routine, this episode has you covered!⁣⁣

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We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟⁣⁣

TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

THIS WEEK’S QUESTION:

“How Do I Get a Smaller Waist?”

Want your question answered? Click the link below:

https://forms.gle/sSdqeR7VqY3udndk9

Be sure to screenshot you listening to the podcast and tag us on your stories!!

🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

⠀

Sam: @saltylifts

Marci: @marcinevin

Sarah: @sarahdufflifestyleandfitnes

Kim: @kimschlagfitness

Self sabotage is the silent killer of your goals.⁣⁣

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And it’s sneaky in the sense you often don’t realize you’re doing it.⁣⁣

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Tune into this weeks episode to learn why you sabotage and how to stop!

TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

THIS WEEK’S QUESTION:

“Do I Need Diet Breaks?”

Want your question answered? Click the link below:

https://forms.gle/sSdqeR7VqY3udndk9

Be sure to screenshot you listening to the podcast and tag us on your stories!!

🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

⠀

Sam: @saltylifts

Marci: @marcinevin

Sarah: @sarahdufflifestyleandfitnes

Kim: @kimschlagfitness

The real trick to building healthier eating habits is to set up your environment so that it doesn’t require much thought & doesn’t have you feeling tempted by your favorite trigger foods.⁣

Keep healthier foods in plain sight. Store protein/veggies at eye level in the refrigerator. Keep fresh food out on the kitchen counter.⁣⁣

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If it’s in your house, eventually you will eat it. If you keep higher cal foods in the house, at least keep them out of sight. Store them in smaller, opaque containers or in a part of the house you don’t access often.⁣⁣

They might not seem as obvious, but here are a few other environmental pieces that can affect your ability to achieve your weight loss/fitness goals:

👉 Curate your social media feed with intention. Follow people who uplift & help you, not those who make you feel like you can’t measure up (whether that’s their intention or not.)

👉 Surround yourself with supportive people. Ever heard the saying “you’re the sum total of the 5 people you spend the most time with?” Not sure that’s evidence based, but anecdotally speaking we’ve seen the power of the attitude & aspirations of our immediate circles to influence us (both positively & negatively.) Side note: your circle doesn’t have to just include those in your immediate vicinity anymore with the power of social media:)

👉 Ask for what you need & set firm boundaries. You have way more power than you might have yet tapped into to shape your environment. It comes down to you being clear on your boundaries & needs (both with yourself & others.)

👉 Keep your spaces clean & organized. An uncluttered environment can go a long way towards giving you the mental bandwidth to make decisions that will serve you.

If you haven’t already, please rate & leave a review. Be sure to subscribe in iTunes so you never miss an episode.

We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

⠀

Follow Sam: @saltylifts

Follow Marci: @marcinevin

Follow Sarah: @sarahdufflifestyleandfitness

Follow Kim: @kimschlagfitness

TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

THIS WEEK’S QUESTION:

“How Do I Stay on Track in College or when I’m With My Friends?” asked by: @cbananu

Want your question answered? Click the link below:

https://forms.gle/sSdqeR7VqY3udndk9

Be sure to screenshot you listening to the podcast and tag us on your stories!!

🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

⠀

Sam: @saltylifts

Marci: @marcinevin

Sarah: @sarahdufflifestyleandfitnes

Kim: @kimschlagfitness

Things we want but can’t have:

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👉Teenagers who never eye roll & huff out of the room.

👉Zero calorie cookies.

👉An exact starting number of calories to eat for weight loss.

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It’s all plug and play my friend. You find the number (more a range of numbers) that works through trial. The formula I’ve given here will get you a good starting point for that trial. Relax if it’s a little different than another formula you’ve seen. Remind yourself it’s all just a good estimate.

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Take the number you figure here and use it consistently for 4 weeks. By that I mean hit your target daily including weekends for that period of time, preferably while weighing your food as often as possible and accounting for licks, bites, tastes and sips.

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As you do this weigh yourself daily and keep track of those data points. After 4 weeks look at the trend in your weight. Is it down? Don’t worry about daily fluctuations. Those are 100% normal and expected. Look at the overall trend. A good average rate of progress is half a pound to two pounds per week. So after a month, have you lost 2 pounds? If so you’re on the right track. If not, adjust your numbers down slightly and go again.

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Remember that the scale is only one measure of progress. Use progress pictures, circumference measurements and fit of clothes in combo with your weight to evaluate your progress.

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One note about choosing your goal weight. It doesn’t *have* to be your ultimate goal weight if you have a lot to lose. So if you’re 250 pounds and want to get to 150, you might not want to choose 150 as your goal weight (but you could.) You could choose an intermediary goal, say 200 or 210 pounds.

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So let's wrap up with just a reminder that’s all plug & play and you can’t mess this up if you keep going! Don’t you quit.