cait.hoyler.evolves on Instagram

Fitness Coach |Coached By Cait

RN Online Coach-Fitness Nutrition Specialist 🙋‍♀️ IG stories/captions ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I teach clients to balance: Weights + lifestyle = fat loss Coaching ⬇️

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I needed to find out what I am truly capable of. Here’s some things I knew that I was not: Not a “competitor” type of woman Not a “no days off” type of woman Not a restrictive mindset type of woman Not a “fitness is my entire life” type of woman Not an “all or nothing” type of woman ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I needed something more. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So I created it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Every single day I was flooded with these types of women that I should be. That I had to have those mentalities to look a certain way. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You DO need to put in effort you DO need to educate yourself yoU DO need to be conscious of your choices if you want to actively make changes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But I 100% promise you, that you have more than one choice in the game of weight loss and lifestyle balance, so why force yourself into the all or nothing category? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨✨✨✨✨✨✨✨✨✨✨✨✨ Do it for ya damn self, because it is THE MOST freeing thing in the entire world when your thoughts align with your actions to produce YOUR balance 💛💛💛💛💛💛💛💛 (Obviously I am feeling MY balance right now and 100% grateful for it 🙏🙏🙏🙏) ✨✨✨✨✨✨✨✨✨✨✨✨✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ HAPPY FRIDAY! Do you feel flooded with messages about the type of woman you “should” be? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀


🔆All of a sudden the summer parties end and you’re left with a hungover feeling that’s lasting way too long into fall, am I right? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌀“But cait, the holidays are coming and I don’t want to be restricted”. (This is a whole other subject) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤶🏻The holidays are FIVE days out of the next SEVENTY SEVEN. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📆Are you really going to let 5/77 days come between you and feeling your absolute best? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❄️Or are you going to let another 77 days go by, leaving you feeling worse and worse as we head into the winter. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✨Let that sink in for a moment. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your joy is worth every single one of those days. ❎It’s not about “getting abs” or being vain. ✅It’s about taking control of making YOURSELF happy and finally getting back to feeling like yourself again 💛 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Thanksgiving is my favorite holiday of the year. What is yours? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀


What to eat pre-workout? Fasted? Does it matter? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Welllllll, if you are wanting to see changes in the gym and want the most benefit from your workouts, you should look into pre and post workout nutrition. (Plus, carbs are bae 🥞) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A good source of quick digesting carbs + protein is a great idea pre AND post workout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💪🏼Easily digestible carbs will give you the energy needed for a sustained session. 💪🏼Keep fats low (under 7g or less) as they are digested slowly, which will delay your carbs from being utilized to their full potential during your workout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Great examples to have within 30-60 mins prior: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍞Dave’s killer all natural Cinnamon raisin toast with deli turkey (sweet & savory YUSSS please) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍎Half of a protein shake + apple or banana ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥛1 serving protein oats ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥜Lara bar ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥣Life Cereal + protein milk ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🧀Cottage cheese/Greek yogurt + fruit ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥞 protein pancakes like kodiakcakes or #cakewithcait ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want your muscles to grow, you need to feed them correctly 🍑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ps, I’m bringing the flexing back because I’m obsessed with becoming the strongest version of myself 😘


Should you be tracking your food? 🍣🍱 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Yes, I recommend EVERYONE who is actively wanting to lose weight, gain muscle or make a total body transformation start tracking their intake. It does *not* mean that you’ll track forever, but in the beginning-absolutely 🤗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t know how to do this? Write everything down that you eat for a day on a piece of scrap paper. Do this for 2-3 days to get an average of your calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Download a free app such as MyFitnessPal or MyMacrosPlus and start typing in some of the food that you ate. Then mess around with the serving size. Then go to the bottom where it says “nutrition” and see what your total calories and macros are for the day. It’s even easier when you can scan a package 🙌🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For this sushi, I did not track it bc it was my birthday, but if I had, it would’ve been super easy! Just type in Dragon Roll or Philadelphia roll into the app and choose the one that most fits your dinner choice. Easy peasy 😋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you need help, message me and I will try to help you figure it out! Have you ever tracked your intake before? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀


The recipe made 6 😜 Pumpkin Pro-nuts! (Protein donuts) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *not my original recipe* found randomly on Pinterest from @myengineerednutrition (and funny enough one of my clients posted it in my 1:1 FB group too 😂) 🔄Swipe to see ingredients and macros. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔥Oven at 350 degrees 🥣Mix dry ingredients in 1 bowl. 🥣Mix wet ingredients in 2nd bowl. Fold wet ingredients into dry. 🍩Spoon/pipe into donut mold & bake for 10-12 minutes. 🍯Top with anything you want! Honey, PB, flavored Greek yogurt, whipped cream, cream cheese...the choices are endless 🤤 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I macro’d in 3 donuts because they’re addicting...which is why I don’t bake very often 😅 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s your favorite thing to bake?


We all know what to do, right? Get movement in, make better choices and focus on the positive, right? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But sometimes we just need some accountability! Someone behind us saying “hey, do the shit you’re supposed to do because you’ll feel amazing”. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So here’s my accountability for you. Do something your future self will thank you for. Whether that be a day of rest/stretching and reflection/goal setting, a day of meal prep/planning or a day of kicking ass in the gym/at home and making PRs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’ve got this babes. Set your weekend off on the right foot 🙌🏻 tell me below what you’re going to do today 🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀


C.O.M.F.O.R.T.A.B.L.E. in our own skin. I hear this all.the.time from the women I speak with on my coaching consultation calls. This is what we want, deep down——- after listing excuses and Saying that we want to lose 15 lbs and Saying that we want to fit in X size jeans and Almost crying because nothing has worked for us. You want to know how to feel comfortable in your own skin? ✨Give yourself grace while you actively make changes ✨Get some sort of movement in everyday that you feel proud of ✨Nourish your body with foods that fuel your daily activities and learn to stop eating foods JUST BECAUSE they are in front of you (at work, at a party, at a picnic) ✨Sit with your thoughts for a minute and realize what your body is trying to tell you ✨Understand that true changes takes time, consistency and effort If you truly want to feel comfortable in your own skin, you have to stop avoiding the difficult parts. Find a plan that works for YOU and stick with it because I promise you, it will all come together 😍 Will you commit to at least one positive activity with me to help yourself feel more comfortable this weekend? If so leave a 🙋‍♀️🙋🏻‍♀️🙋🏼‍♀️🙋🏽‍♀️🙋🏾‍♀️🙋🏿‍♀️ emoji 💜


Can you relate? I go into every shift with a positive attitude (even send positive vibes to y’all in my stories this morning).... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But then sometimes life punches us square in the face 🙃 Things don’t go right, and you’re left at the end of the day feeling defeated. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I called my sister afterward and she had a shit day too. So what do we do? Sit in it for a while and be annoyed lol ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And then figure out how to be a better person next time. I practice daily gratitude, daily affirmations and daily intentions; but that’s exactly what they are: a daily PRACTICE. I have soooo much to work on 😜 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🙋‍♀️So, just checking in, showing that I fail, often. 🤷‍♀️But instead of just bitching about it, I’m still going to wake up tomorrow and write down how grateful I am to be a nurse. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🧜🏼‍♀️Instead of asking for smooth seas, I ask for the courage to become a good sailor: in my careers, my health and fitness journey, and my life in general. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What will you do? ⠀⠀⠀⠀⠀⠀⠀⠀⠀


Birthday gains upper Strength day workout!💪🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Warm up beforehand! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣Bent over row: 1 set light weight x 10 -followed by 5 sets heavier weight x 5 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣Military barbell shoulder press (not shown) : 1 set lighter weight x 10 -followed by 5 sets x 5 reps heavier weight ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣Wide grip lat pulldown 3 x 8-10 heavy (being elbows in toward body) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣Upright row 4 x 10 SUPERSET lateral raise 4 x 10 pinky’s up ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5️⃣DB shoulder press 4 x 8 heavier weight SUPERSET lateral raise 4 x 10 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6️⃣DB bicep curl 4 x 10 (not shown)- control the weight, go slow ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ HEAVY and LIGHT are relative to each person. Don’t do what someone on IG is doing, feel what works best for you. Push yourself, but be safe 😘 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag me on your workouts if you try them 🤗


This is 28! 🎈🎁🎉 I spent my whole life being a chameleon; blending in to make situations easier. Prided myself on “go with the flow” when in reality, I was just too scared to make decisions. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Am I still scared? Uhhhh...yeah! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ My 27th year was the hardest AND most rewarding year I’ve had yet. I pushed myself harder than I believed I could go: -in my body -in my relationships -in my emotions/mentality/confidence -in my career change ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I pushed myself WAY out of my comfort zone because: something had to give. 🧐Have you ever felt that way? I HAD to get uncomfortable, I had to stop avoiding the pain in order to grow 🌻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Trying to stay woke AF, as the kids say 🙃 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍂It will hurt and be painful. 🌱It will also be encouraging and blissful. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do yourself a favor, eradicate “complacency” from your vocabulary and see how your life will transform 🦋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 28, I am open to new opportunities for growth. I accept what I cannot change and am learning each day to change the things that I can ✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ P.s. check out my IG stories for my epic birthday foodie tour day today 😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀


Why eating less is causing your weight loss to stall & why “calories in vs calories out” doesn’t apply to everyone: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sure, for the majority of the population cutting calories below maintenance will cause weight loss. BUT there are exceptions such as someone who has cut their calories ❌too low for too long.❌ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are many reasons but we’ll talk about 2! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. When you’re constantly under eating, your body is not being properly fueled. This causes fat loss AND muscle loss. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❓Why do you care about muscle loss? Because how fast your metabolism runs is based off of how much lean muscle you have versus body fat (among other things). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💡If two people weigh the same but one has more lean mass, her metabolic rate will be higher which means she’ll burn more calories at rest. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you’re under eating, your body cares less about maintaining muscle as it does about regulating hormones and providing fuel for your brain. This means muscle wasting, which again, means slower metabolism. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. ALSO, if you are chronically under eating, some hormones such as your thyroid (which also help regulate metabolism) will be out of whack. Many hormones are affected by the amount of daily fats you intake so if it’s too low, this will cause your hormones to change which will cause more slowing of your metabolism. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These are just two examples to show that literally everyone is different and there are many components to sustained fat loss so just because something worked for Becky doesn’t mean it will work for you (someone with a completely different genetic makeup) 🤗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀


My father in law asked me once about meal prep, and what he should substitute for his whole wheat homemade natural deli sandwich. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I gave him a list of a few things but then said “if you enjoy the sandwich, you don’t have to cut it out! (Especially with it being whole wheat and natural meat). Just look at your day as a whole instead of trying to decide if each meal is ‘healthy’ “. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What I mean is, look at your meals throughout the day this past weekend: 1. Was there a lot of takeout or useless calories? (high fat/low protein and too many drinks out with friends?) OR 2. maybe you were so busy you only managed 2 small meals because you were always on the go and had no snacks? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Overeating AND under-eating are detrimental if you are trying to lose weight. The FIRST step is figuring out how many calories you’re actually taking in in the first place and THEN figuring out where to go next! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you were trying to drive somewhere using GPS, wouldn’t you need to know where you are first? Same idea 💡 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Snacks this week: @powercrunch bars, @rxbars, apples, preworkout toast, yogurt + cereal and #cakewithcait (aka Kodiak cakes mug cake w/PB & sometimes protein powder 🤤) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Questions? Hit me up in the comments! ⬇️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀


AB WERK 💪🏼: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Perform each of the 3 movements back to back. Rest 30 seconds. Repeat for total of 4 times. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸V-up holding weight 🔸Stability ball crunch/roll-in 🔸Russian twists-controlled! Protect your lower back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you do compound movements (squats, deadlifts, bent over rows etc) then you should be bracing your core/working your abs. Also, adding weight to your ab routines can be very beneficial! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you incorporate abs into your routine? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀


Babes, I spent too many years of my life saying “wellllll I haven’t seen changes and it’s been 21 days so WTF, byeee”. Anyone else feel me?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That was until I found a lifestyle I could lead forever🙌🏻#macros #flexibledietingftw ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It took us 10+ years to learn bad habits/gain weight, why keep giving up after 2, 4 or 6 weeks of good habits? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Those first 2-8 weeks are crucial! 4 weeks in you feel different, 8 weeks in you look different. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I know you want to give in this weekend because you’ve been on track for a month & may not be where you want to be. Maybe you are tempted to skip your workouts because you have a lot going on Saturday and Sunday? Make time for your goals because you know how good it feels. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You KNOW how giving up feels, let’s keep on figuring out how winning feels 🌟 (Psstttt: it feels freaking amazing 😍) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tell me 1 thing you’ll do this weekend for your goals! 🔻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌻Only ONE more spot for 1:1 coaching available in October!! Let’s end this year strong 👏🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #strengthtraining #transformation #motivation #caffeinequeen #iifym #diet #weightwatchers watchers #vegan #vegetarian #beachbody #getoutside #activerestday #macros #discipline #gohardorgohome #flexibledieting #coachedbycait #diettips #fitfriends #keto #lowcarb #highcarb #bbg #weightlifting #9to5 #busymoms #strongissexy


🍕Garlic chicken flatbread with ranch- 407 calories, 36g protein, 50g carb, 8g fat! Instructions 🔻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Cook 3 oz chicken on grill or stovetop. 2. Wash/cut up broccoli and tomatoes. 3. Lightly sauté broccoli + 1 tsp minced garlic, salt, pepper & onion seasoning. 4. Turn on burner, place flatbread on pan until bottom is mildly crispy, flip to toast top. 5. Flip back over, assemble spinach then chicken then broccoli then tomato into flatbread, top with 1oz low fat shredded mozzarella cheese, turn off heat & cover until cheese is melted. 6. Top with 2 tablespoons BoltHouse Farms ranch and thank me later 🤤 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What is your favorite pizza dipping sauce? I’m a ranch girl til I die 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #pizza #healthypizza #lowcalpizza #flatbread #fitnurse #mealprepideas #mealpreplunches #mealprepformen #mealprepforwomen #coachedbycait #beginnerweightloss #fatloss #flexibledieting #macros #diet #diettips #weightloss #caloriecounting #foodfreedom #RN #12hrshift #9to5 #M-F #mealprepsnacks #howtomealprep #healthy #dontfearcarbs #healthysnack


Some of my grocery store staples: 🔹Flavored oats 🔸Berries- frozen or fresh 🔹Greek yogurt 🔸Lean meats-chicken, beef, shrimp 🔹Healthy fats-guacamole, oils 🔸Dave’s killer whole seed bread 🔹Cheese 🔸Peanut butter (not a very healthy fat but I have an obsession, okaiiii?) 🔹Sprite Zero/flavored waters 🔶Broccoli/zucchini/asparagus/multi-colored peppers 🔹Cereal for topping my nightly yogurt or an ice cream bar like Yasso 🔸White and sweet potatoes 🔹Almond milk 🔸Ketchup/ BoltHouse Farms dressings 🔹Egg whites/eggs 🔸Chocolate Bark ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you noticed-there are all kinds of foods listed. Not specific to any “diet”. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Why? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌻Because I mentally could not stand the restrictions any diet led to. 🌻I wanted to eat like a regular person. 🌻I wanted to be able to eat chocolate or have a bagel without feeling *guilt* and blowing my whole day. 🌻I wanted to lose weight and keep it off, something which a diet that included food restrictions would never give me 🤷‍♀️. 🌻 I found this through “tracking macros” aka “flexible dieting” aka food freedom. Ever heard of it? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What is one of your grocery staples? I’m always up to try out a new food 🤤


The greatest breakfast of all time. Oats + protein powder + frozen blueberries + PB. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is such a great pre or post workout meal! Just remove/decrease the amount of PB because fats take longer to digest and you want the energy from the oats/fruit/protein to help fuel your muscles 💪🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you have to eat breakfast? Absolutely not! As long as you are hitting your calories or macros throughout the rest of the day, don’t get caught up in timing rules for food, do what feels best for you! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What is your favorite breakfast food? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍓 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☕️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍯 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥓 #fitnurse #mealprepideas #mealpreplunches #mealprepformen #mealprepforwomen #fallmealprep #coachedbycait #beginnerweightloss #fatloss #flexibledieting #macros #diet #diettips #weightloss #caloriecounting #foodfreedom #RN #12hrshift #9to5 #M-F #mealprepsnacks #howtomealprep #healthy #dontfearcarbs #overnightoatsrecipe #oatsforbreakfast #healthybreakfastideas #peanutbutteraddict


When we’re faced with resistance-we stop, because that is the end of our comfort zone... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍽When we’re out to eat with family, everyone is ordering something fried/unhealthy and we’re met with the question to either put our goals first or to go along with everyone else-that is resistance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏋🏼‍♀️When we’re at the gym and we’re met with a weight that is a little more tough than usual and we’re afraid to go after it-that is resistance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🙋‍♀️When we look in the mirror and are faced with negative thoughts-that is resistance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💛The ONLY way to progress in our lives is to push past our comfort zone. Push past our resistance. Push past our doubts and fears about our journey. Break down your old ways to build up new ways. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍕Is it easy to stay within our comfort zone and order a pizza instead of having a meal already prepared that fits our goals? Hell yeah! Is that going to keep you in the same spot you don’t want to be in? Hell yeah 🧐 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🎀Resistance will always be there-ALWAYS. Breaking through that resistance and keeping your word to yourself is how you develop discipline and self worth. Keep going. You deserve to see what’s on the other side of that comfort zone 💃 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On this new Monday, on a new month, which will you choose? Let me know so I can support you! 🔽