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Tough pills to swallow… 💊let’s talk about t

Tough pills to swallow… 💊let’s talk about the things you don’t want to accept but probably should.

Your weight won’t go down every week: Stop obsessing over the scale like staring at it is going to change it! Your weight is not always going to decrease whether you are in a deficit or reversing it is going to fluctuate no matter what!

You do not have a bad metabolism: You may have trained it to maintain at a super low caloric intake but you do not have a ‘bad’ metabolism and you can change this by eating more but you have to be okay with that!

You need to stop dieting: None of us want to hear it, especially if we are not at our end goal (but who really is anyway) we can’t be dieting forever, that is what got us to the goofed up metabolism (see above)

You need to lift heavier and eat more: You are not going to get bulky by lifting heavy weights, I push myself every week and I would say I lift pretty heavy and I am pretty positive I am not buky, but you also need the energy to do so which does not come from eating 1400 calories a day!

You’re not being consistent: The binges on the weekend are what's ruining it for you, the bites licks and tastes are what is halting your progress, you're barely eating but drinking 500 calorie starbucks drinks… it.all.adds.up

No one can do it but YOU: You can get all of the guidance in the world but no one can force you to stop eating, or to eat more, or to lift heavier.. YOU are the only one.

Any of these hit home for you?!? Comment and let me know!

Have you tried the lightened up penne alla vodka?!

Have you tried the lightened up penne alla vodka?! 🌱🥫

I love seeing our clients tracking this into their days and that's a sign I know it is good.. But have YOU tried it!?!

Full recipe is up on the blog! Link is in my bio

If you like penne vodka you need to give this one a shot, penne noodles with creamy vodka sauce and parmesan cheese, I can’t think of anything better other than the fact that one serving is less than 300 calories!

Ryan and I made this a few weeks back for one of our date nights but then it also lasted us the rest of the week for dinner or lunch - it is really good and easy to make!

One serving of lightened up penne ala vodka:

257 grams
283 calories 49.1 grams carbs / 1.9 grams fat / 14.9 grams protein

https://haleynicolefit.com/lightened-up-penne-alla-vodka/

Life’s better with apple cider donuts and pumpki

Life’s better with apple cider donuts and pumpkins 🍎🎃… and Ryan 🤪

Isn’t this crazy to think about though?!😢😢

Isn’t this crazy to think about though?!😢😢⁣
⁣
We would rather eat as little as possible then spend time increasing our calories and allowing our bodies to maintain our weight at 2000 calories even if it means a few fluctuations on the scale⁣
⁣
I talked about it in my stories but most females should be able to maintain their weight at 2000 calories, it may take a few cycles of reversing since many of us chronically diet for many years!⁣
⁣
But many of us would rather not face the fear of increasing our food so we stay complacent at 1200 calories !! ⁣
⁣
Things should not be this way!!⁣
⁣
A diet is temporary, being in maintenance can last for as long as you want to! You can LIVE in maintenance, and when I say that I do not mean maintaining at 1200 calories!⁣
⁣
So no more waiting to reverse !! Do it now

Intuitive Eating - how to approach it

Intuitive Eating - how to approach it

So I asked this question in my story about how people feel about intuitive eating and MOST people said they were fearful of it, so let’s talk about how to approach it.

I am all for macro tracking but I do feel the end goal should be eating intuitively so while tracking it is important to ease up on some of the rules you create for yourself

Here are some ideas:

🧇Slowly add in days where you stop pre logging your days and track as the day goes on, this will help with hunger cues

🧇Start off with adding one untracked meal into your week, we always provide my clients with macros surrounding this untracked meal just so they have some structure to begin, then it becomes an untracked meal with no particular macros to follow surrounding the day

🧇Once you are comfortable enough with the untracked meal, add in an intuitive day, this will likely take a lot of trial and error, learning about what works the best for you, but as I said in my FDOE recently, it can be the same foods you always eat, just not going into the app to track it!

🧇Slowly add in more intuitive days until you get to a place where you feel GOOD!! If you enjoy tracking like I do you do not have to make every single day an IU day, but try to make most of them !!

I hope this is helpful ! DM if you struggle with this, I would love to help!

My favorite tips to make tracking macros easier an

My favorite tips to make tracking macros easier and most if not all are things we tell our clients every single week!!

1️⃣Find favorite easy meals - I say this over and over again, find the meals you love the most and make them again! I cannot justify prepping food the entire weekend, I want to RELAX, so I prep things that are easy and that I love, like crock pot chicken and @laurenfitfoodie egg white pizza. Also buying things that are easy to put together like Birdseye Veggie Pasta, and the Bare Nuggets from Costco!

2️⃣Log your favorites first - If you know what you will want for dessert log it first so it fits, then track the rest of your day around it making adjustments on the food you feel like you can sacrifice !!

3️⃣Zero out the scale - I have made an infographic on this before. It simplifies things and means you don't have to measure out every little thing in a separate container.

If you are measuring something like peanut butter place the jar on the scale, hit tare, and remove the peanut butter from the jar, the negative number is what your track.

If you are using something like dressing or syrup, place the container on the scale, hit tare, pour the syrup or dressing on the food, and then place the container back on the scale, the negative number will be what you track

4️⃣Track overall calories and protein - This technique changed the way I tracked and how obsessed I was over it !! It is so much more flexible, and does not require as much attention to detail, plus if you want more carbs or fats one day you can easily make the swap!

5️⃣Pre log your day - I say this with a grain of salt because some people can get carried away with this, I still want you to listen to your hunger cues, but if you are constantly going over calories, and not hitting your protein you need to pre log, it is going to set the tone for you so you can find what foods work the best for you, then you can move away from pre logging every single day!!

Cont. in comments ⏬⏬

Have you made my stuffed cookies yet?!!? Th

Have you made my stuffed cookies yet?!!?

They are the BEST treat. 🎃
👉🏼Recipe is up on the blog, the link can be found by clicking on the “search.mysocial” link in my bio! 👈🏼

Filled with JoJo’s pumpkin spice chocolate can you say Fall?!!? And the other plus is they are huge and nearly 11 grams of protein per cookie!

What I am most excited about is the monthly cookie - each month I am going to make a festive monthly cookie so if you have any requests please comment them and please try this ! It is amazing warmed in the microwave for 5-10 seconds so the center just gets a little warm!!

Makes 8 LARGE cookies
Search HNFit Pumpkin Spice Dark Chocolate Stuffed Cookies
223 calories / 24.7 carb / 9.3 fat / 10.9 protein

https://haleynicolefit.com/pumpkin-spice-dark-chocolate-stuffed-cookies/

If you are new here.. welcome 👋 If you

If you are new here.. welcome 👋

If you are not - you know all about my snack spreads!! 😻

This may not look all gourmet and fancy but it is and has been a constant for years now !!

When I first started out on my journey I struggled with a restrictive mindset.

Having dessert every night has helped me move away from that - and having a little bit of everything has helped even more - if I want it I have it, even if it is the smallest amount!!

So what have I been having lately?? They all look pretty similar don't they..

🧁A baked good: I have been having the baked good I made for the week so it was my pumpkin coffee cake, then it was the pumpkin stuffed cookie
OR
🍫An Eat Me Guilt Free Brownie: I love these the macros are great, and I have a code “haleynicolefit” they taste like brownies and they have a bunch of different flavors (the blue one is Wonder Woman, the green one is Pistachio)

🥨Something salty: I have been loving popcorn on the side, pretzels, or the fun leaf tortilla chips from Trader Joe’s

🥜NerdyNuts: I am not kidding you when I say I have it everyday.. I will have it with my breakfast most of the time and then again on the side with my dessert.. The blue one is C is for Cookie which is my fave and more of a spoonable treat, but the spreadable ones are good on their own as well! Use my code HNFIT10 to try :D

🍩Something sweet: A little side of chocolate, a lindor chocolate ball, or JoJo’s chocolate … they are amazing you can also use my code haleynicolefit10 to get some !
An Oreo … the apple cider ones are amazing
ProDough warmed and baked… IYKYK
Reese’s chocolate
Healthy Eating on the Go Bars: these are so good they also belong on a dessert plate
Built Bars !! - my discount code is haleynicolefit

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