Built by Cheryl, Yorkville, IL (2026)

06/12/2020

The look I give someone when they say “food tracking didn’t work for me” to lose weight ...
.....
This person from a group I follow says food tracking didn’t help her lose weight. Someone commented and asked what her macros were and her response was “well I don’t really know I didn’t track very often”🤔
So.... how do you know it for sure didn’t work if you didn’t do it?!...
That’s like saying you are gonna keep better track of your finances but you don’t look at your accounts and what you are spending...
Same thing here... if you don’t know what you are putting in your body how do you know if you are in a calorie deficit for fat loss?
Sure there’s some trial and error to this, may need a coach or someone to help you steer in the right direction, plus the body may be finicky at times- but don’t turn a cheek and ignore the issues when you want an outcome. Check yo self ...
⭐️are you accounting for EVERYTHING you are putting in your mouth?
⭐️are you being consistent for atleast 2-3 weeks before deciding your macros might be off?
⭐️measuring things accurately - never track foods by “cups” or “tablespoons” - always measure in grams and ounces
⭐️are you sleeping enough, keeping stress down, moving around, even besides exercising(can’t work out for an hour and then sit around all day- keep moving!! Our bodies are not meant to be sedentary!)
⭐️and lastly and worth repeating- are you accounting for EVERYTHING you are putting in your mouth 🤔 - things add up way faster than you think!!! Which is why tracking your food is one of the most real and eye opening things you can do for fat loss goals!!!!
Put the extra work in to keep track, stick to it, and you will see changes!! Don’t ignore the one thing you SHOULD be doing!!! Nutrition first!!

06/08/2020

Feeling strong af this morning💪🏼 still rockin the home workouts, still waiting patiently to get back to the gym😒....
Hard to stay motivated sometimes(yes even I feel this at times) I honestly was not feeling like working out today and even contemplated skipping it today- not because i was overly sore or felt i needed a rest day but just out of laziness... but I’m glad I decided to anyways- it turned out to be a pretty damn good back and bicep workout.
My point being motivation comes and goes... when you start any new program, new diet, new workouts, it’s always new and exciting and you feel “motivated” and “on it”- but what happens when that feeling fades?... cause it will... 100% it will.... what will you do then?
You must think of these things ahead of time and expect to start feeling some of this as time goes on. Because this is when people get disappointed and say “I can’t do this” or “I’m not cut out for this” and quit.
You have to have a goal, a point that you want to reach, and promise yourself you will do everything it takes to get there. Whether that’s getting that workout in that you really weren’t feeling like doing, or taking an hour out of your day to prep some meals for the week so you are prepared and stay in track- even if you’d rather be chillin in the coach.
THIS- is one of the “secret tea’s” so to speak on how to accomplish your goals...
Do you think all these fitness people you follow on Instagram or athletes or even a friend you know that’s lost some weight and is in freaking awesome shape had an easy breezy journey to get there- heck no!!!
Put in the work, have a goal you want to achieve, put your head down and power forward.... if you do you will be surprised how much mental exercise and growth you will achieve- and that is one of the most powerful things of all that changes you the most... Any person that’s made some great progress will tell you this!!!
So what are your goals, where do you see yourself down the like, what do you want to become, how will you stay the course to get to there- cause you CAN accomplish this!!!!
It starts with motivation, and continues with a goal and a plan....
And patience!!!!!

06/06/2020

This is one of my favorite quotes...
And it is so true and real...
People “wish” for things but never reach where they want to be.
The “I cants, it’s too hard, this got in my way”.
Any maybe those things did happen- maybe you weren’t “in it” like you wished you would be.
But you can’t say “it didn’t work”, “i tried so hard and it didn’t work”, “because of so and so I couldn’t get to my goal”.
Excuses get you nowhere...
You want to lose weight, do the things you gotta do to get in done. Don’t half ass it and be mad things aren’t working out. They aren’t working out cause you are cheating yourself out of what you want.
There is no “trying”- you do it or you don’t.
Not seeing results you want, maybe you need to stick with it for awhile(this process is ALWAYS slower than you want), maybe you need a coach to help you through it, maybe you need to stick to a schedule on how you will get the things done-
Whatever it is- just do it!!! (As Nike would say)
We self sabotage so much and get angry when we don’t see the results of work we didn’t put in. And I myself am not perfect either- but anytime I don’t see the results I want I go back to this and ask myself “am I doing the things that need to be done”. More often than not I find a few corners I have cut along the way.
Be real with yourself. Yes it’s gonna be hard at times, yes this doesn’t mean you can give into every emotion you feel, and yes you may have to decide what is most important to you, your goal or the thing you want at the moment.
So instead of saying you will “try” to lose weight or “try” to develop a healthy lifestyle - just tell yourself you will do it!! No if’s, and’s or but’s about it. Get in, get it done, and be happy you did it!!
And if this post or saying gets you angry- ask yourself why it makes you feel that way- usually it’s something you are telling yourself that makes it ok you haven’t done what you say you are going to do...
No harsh judgement, like I said I have to ask myself these same things- but the results start coming the minute you be real with yourself....
Have a great weekend guys- stop trying and just do it!!!😁

06/01/2020

It’s been a minute since I made a good bowl of spaghetti squash! Talk about volume people!! This bowl has 400grams of spaghetti squash and only 26 carbs!! This bowl is FULL!! Mixed with ground turkey, sauce, and homegrown herbs from my garden!!😊 soooo good!!!

05/29/2020

I read a quote this morning that said something along the lines of that People would do anything for their kids and family and even die for them but less than 30% actually live a healthy lifestyle for them.
Let that sink in...
How do you be there for someone when you treat yourself like trash?
This is one thing I try to work on with my clients besides the “eating and exercising part” -SELFCARE!!!!
If you can’t take care of yourself how will you be there for others? If you don’t eat right, exercise, keep your weight under control, are diabetic and don’t give two sh*ts about your blood sugars, filling your diet with continuous fast foods that are awful for you, keeping STRESS under control!!!!(big one!! Some of you are living in CONSTANT stress!- can we say too much cortisol!!)
You have to take care of YOU first... or you won’t be there for those other people you want to be there for...
Take care of yourself guys! Be the best version of you that you can be! You will feel so much better when you treat your body right! Inside and out!!
Happy Friday guys! Me- I’m taking four good, sunny days this weekend for my self care!☀️☀️

05/16/2020

French toast!!! I haven’t made French toast lately and I had a taste for it today. FIRST- if you have an air fryer you NEED to make this in there!!! OMG!!! Perfect crispy pieces!!( life is too short for soggy French toast😝) SECOND, I found mccormick cake batter extract finally at Walmart- so yummy!!!!!😛 I will be getting more!!
French toast-
1 egg, almond milk,1/2 scoop vanilla protein powder, and the cake batter extract. I did 2 pieces at a time (it took forever but was worth it!) 5 mins on 400 then flip them for another 5 mins. Place foil on the bottom so they don’t stick and spray with cooking spray.
My toppings- strawberries, apple pie granola, butter and whipped cream of course 😛😛 @ Yorkville, Illinois

05/16/2020

Ok! Tried the new recipe from for the low carb pizza crust in the air fryer and it’s a pretty solid choice for sure😁🙌🏻 check out his you tube for recipe and how to👍🏻 Recipe is for ALL these pieces you see here! With toppings only 26 carbs, 11 fat, and a whopping 51 grams of protein😁💪🏼 Paired it with my fav salad with red wine vinegar which makes a great dressing if you don’t want to use up a whole bunch of macros! Happy Friday!! Ate this out on the patio for the first time in my new home!😁 I love it here!! Perfect weather too!! @ Yorkville, Illinois

05/15/2020

Sun’s supposed to come out today☀️☀️ Off the weekend and well needed!!! Have a great day everyone and get a good lift in😉💪🏼

04/27/2020

What a great bowl meal! Easy to make and was very filling!
2 packets light tuna
1 serving banza pasta shells
200g chopped and seasoned zucchini(microwaved)
Tomato
1 serving of this new bolthouse honey bbq ranch
14g fat free mozzarella cheese
Had one wasa cracker with laughing cow cheese on the side😉
So good!!! @ Yorkville, Illinois

04/05/2020

Turned out to be a beautiful, sunny day for a bike ride😎☀️ and shout out to the house with the bush people for representing us healthcare workers!!🙌🏻🙌🏻 @ Geneva, Illinois

03/28/2020

Ok guys I’ve come to the realization after a solid week + of home workouts that I may be getting a better workout than I was at the gym😳 using my dumbbells and resistance bands, slowing the movements down and focusing on form and muscle activation, and getting creative has really been an eye opener to me💪🏼 my muscles have been sore af!

03/19/2020

Day 1 workout from home done 💪🏼
I really don’t like working out at home one because one I don’t have as much equipment to work with compared to the gym obviously and two I feel I have such ADD and can’t concentrate as well but we got it done and I actually broke a sweat😜 working with what I got and that’s all we can do for the moment😐 Happy Thursday!

Built by Cheryl

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