I remember reading “what I ate Wednesday” posts in college and feeling like “omg these people eat so perfectly - AND their food is pretty and portioned!” There are definitely mixed feelings around these posts but since Instagram is a highlight reel it’s easy to feel pressure or comparison around what someone else is eating. I started this hashtag 👉🏼 #WHYiatewednesday to show that beyond what you actually eat (which will be different for each of us for lots of reasons!) we can show more of a IRL view to food and nutrition. Sometimes you’re hungrier for lunch before noon, sometimes someone bakes cookies and brings them into the office, sometimes you’re slammed with work and you grab something that’s convenient to eat between meetings - there are so many why’s we eat.
By focusing on the “whys” instead of hyper focusing on the “what’s” we can take some of the pressure off! You don’t need to have perfectly plated, expensive or ~precisely measured~ meals and snacks that match an influencer or wellness article for it to be something that feels good to you. When we can zoom out from those specifics and comparison, it leaves room for you to look more at the bigger picture of exploring eating and living in a way that makes you feel best, without feeling obsessed.
Here are some of my whys today:
• coffee this am because it’s one of my fav parts of the morning
• breakfast that varies slightly based on how hungry I am and my morning schedule
• lunch is a mix of what sounds good, convenience + what groceries I have on hand that I can make into something quickly that will keep me from needing to think about food for a few more hours
👉🏼 in those meals/snacks I’ll add some things that I know are more nutritionally dense or make me feel good, some just because they taste good and some I know will keep me full & satisfied!
Other “whys” = convenience, price, time/schedule, nutrition, satisfying, taste, hunger, fullness, experience, tradition, etc! What are some of your “whys” or if you want to share use the #WHYiatewednesday and see other posts already under the tag! #thewellful#wearewellful
15 hours ago
Would you say it to a friend?
So often the way we talk to ourselves is the way we would never dream of speaking to someone we loved. You are your own worst critic and it can be so freaking hard to quiet down that inner bully. This is one of my reframes to use with clients and myself. It works for when you’re diminishing your accomplishments, feeling like you’ve failed, getting stuck in the comparison trap, or just feeling like you’re not good enough. When you notice these coming up, ask yourself, “What would I say to a friend who was feeling this way or saying these things about themself?”
What is one thing kind or positive you can say to yourself today? What reminders do you give yourself when you’re in a negative though cycle? 👇
Image credit: @nikkimiles_#thewellful
How do you ooze with confidence?
This is one of my favorite ways, especially when I’m leading large groups in a rockin dress
I whole heartedly believe in walking into the room like you truly know yourself.
Even if what you know about yourself feels small, OWN IT!
If you know you’re kind, own that shit.
If you know you’re funny, own that shit.
If you know you have the biggest heart, own that shit.
Whatever makes you, you..... OWN THAT SHIT.
We ALL have something to bring to the table....every single one of us.
It’s what makes us unique. It’s what makes our own light shine.
Here’s what I mean, if you think, “Well, that person is kind too” .... it guess what....
Nobody can give a hug like you
Nobody can smile like you
Nobody can look into their eyes and see them like you
Confidence is about owning yourself, and it’s ok to start sight the small things you know make you YOU
10 hours ago
ᴬᴺᶻᴱᴵᴳᴱWie ist das eigentlich mit dem Hungergefühl und der Sättigung nach jahrelanger Essstörung? #atempausemitanja
💭Ich erinnere mich an die Angst davor Hunger zu bekommen & der Überforderung, ob ich meinem Hungergefühl nun nachgeben oder mich weiter strikt an einem Plan halten soll.
💭Ich erinnere mich an die Sorge, nicht satt werden zu können. Was dann? Weiter essen? Aufhören?
💭Ich erinnere mich an die Schamgefühle, weil ich größere Portionen verdrücken konnte als meine Freunde und Familie.
💭Ich erinnere mich an ständige Gedanken rund um Essen und fehlende Konzentration.
💭Ich erinnere mich an die Angst nicht aufhören zu können. Dass es in einem Essanfall endet und ich mich später wieder weinend im Bad wieder finde.
💭Ich erinnere mich an das dumpfe Gefühl in meiner Brust als ich mir die Frage stellte: Werde ich jemals wieder normal essen können?
Heute kenne ich die Antwort: ja. Aber es braucht Zeit. Mut. Vertrauen. Aber vor allem Zeit.
Ich habe fast 7 Jahren kein „normales“ Essverhalten gehabt. Ich habe Diäten gehalten, hatte Essanfälle, habe mich übergeben, war völlig unterernährt, habe mich an feste Regeln gehalten und mich komplett eingeschränkt. Wie kann ich da erwarten, dass sich mein Essverhalten da innerhalb weniger Wochen wieder auf „intuitiv“ einstellt? Auch wenn ich mir wünschte es wäre so. Denn der Weg dorthin kann ziemlich schwer, einsam und voller Schamgefühle sein. Wie willst du deine Gedanken Außenstehenden erklären?
Und wie ist es nun zu meiner Antwort „Ja. Irgendwann wird es besser.“ gekommen?
⬇️⬇️Weiter in den Kommentaren⬇️⬇️. ——
📸Danke @andre_schaapen fürs Foto!
“you were made for this life, terrifying and beautiful as it may be, holding on in troubled times, finding light in little things.” - @morganharpernichols⠀
Pointe shoes: @gaynorminden
ever since i’ve been more open about my experience with amenorrhea (losing my period for years, and then restoring it), i’ve gotten a lot of questions about what i use for birth control.
personally, i do not want to go back to using “the pill” or any other type of hormonal birth control. i’m a big believer in being in touch with my body and living in harmony with it’s needs, and in my opinion, hormonal birth control comes in conflict with that.
for years, it gave me a false sense of security by producing fake periods when in reality my body wasn’t healthy or in balance to do that on its own. since restoring my menstrual cycle, i’m fully committed to maintaining it naturally.
these days, the daysy fertility tracker is an important part of my life. it’s a device that measures your basal body temperature throughout each phase of your cycle, and then uses this information to calculate your current fertility.
i love that it helps you get to know your body even more intimately, which as you know is something that i’m all about. it’s precise and reliable, and the connected app gives you a chart to help you visually understand your cycle.
i love that my menstrual cycle has become an opportunity for me to be even more in tune with my body and be an even better caretaker for it 🙏🏻❤️ .
body, i’m with you. i’ve got you. i’m so grateful for you and your wisdom. i’m here to listen to you and support you. we’re in this together 💞
1 day ago
your body is a key part of your identity. in general, how you treat your body is probably how you treat the rest of your personhood. if you're at war with with your body, you're probably at war with your identity and who you are.
here's something that has helped me a lot this year. I started be kind to my physical self and it helped me be kinder to my whole self. when you feel at war with your thoughts, be kind to your body. when shame is leaking all over your soul, be kind to your body. when you feel unworthy or not enough, be kind to your body. when stressing about your future, be kind to your body.
it's probably one of the most practical things we can do to overcome the inner turmoil inside. we may not be able to quiet the critical voices like we would want but we can go on a nice walk around the neighborhood. we may not be able to solve the things that haunt us from our past but we can make sure we eat and sleep well.
loving your body means loving who you are. it seems counterintuitive at some level but if you show your outside love, the insides will follow. begin with honoring your body and let love work it's way back into your soul. friends, its all connected.
Ever have one of those days where you hate your body, feel overly self conscious, and everything just seems off? That’s me today 🙃⠀
All throughout ballet class this morning, I couldn’t get out of my head. Instead of using the mirror to check on my technique, I was criticizing my body and telling myself everything that was wrong with it. I wasn’t able to actually focus on what I was really there for (to dance) because I was so caught up in my own brain.⠀
It’s been a while since I’ve had a day like this, so I immediately was super frustrated with myself. However, shaming ourselves for our emotions doesn’t actually solve anything or create positive change — self-compassion does!⠀
As hard as it is, I’m challenging myself to spend the rest of the day practicing self-compassion, curiosity, and gratitude. Whenever I feel this way, I know it’s rooted in something deeper, so I’m going to explore that, validate it, and try to be a little gentler with myself.⠀
If you’re having a rough day too, we’re in together and we’ve got this 💓⠀
Pointe shoes: @gaynorminden
I am that person who gives amazing advice to others but I can’t apply it to my own life. (Pic @manuelpuhl - unbezahlte Werbung)
1 day ago
The human body is incredible.
It grows. It changes. It adapts. It shows up for you everyday. It can grow and sustain human life. 👧🙌💪 39 weeks pregnant today and I’m marveling on the journey I’ve been on. Sometimes i look down at my belly as baby girl moves and i watch in awe. My strong body has been stretched and tested in new ways it never has the last 9 months and how we are ready for the final steps to come! The last few days my sweat time has been all about long walks with the dogs and just focusing on movement and grace. Hopefully it’ll all pay off in delivery!
Happy Tuesday my friends! May today you take a moment to realize just how incredible your own body is! We only get one, so my thought is, let’s appreciate it, take care of it, and love it! 😘😘 #39weekspregnant#fitpregnancy#motivation#bodylove
4 days ago
I am OBSESSED with the color of my new @fabletics set 😍 #FableticsPartner⠀
Wearing red always makes me feel fierce, so finding this supportive, high quality set that is super comfy, fits beautifully, and can take me from Nutcracker rehearsal to the yoga mat made me so happy 🥰⠀
Want to try Fabletics out for yourself? Click the link in my bio to get leggings 2/$24 with their VIP membership 🙌🏻 #MoveInFabletics #MyFabletics⠀
2 days ago
Morgen startet wieder das neue Gewinnspiel für euch 😬🙊
Ich liebe es euch einfach soviel wie möglich zurück zu geben. ❤️
Wie seid ihr in die neue Woche gestartet?😘
Anzeige (da Markierung)
SWIPE ➡️ and get ready for a mini novel. This Thanksgiving I wanted to be real, honest and candid with all of you because I sure have a lot to be thankful for. My mental health is one of these things. I’ve personally gone through many ups and downs when it comes to body image and self confidence around my body - believe it or not. I suffered for many many years with body dysmorphia, poor body image, binge eating and more. I struggled to find balance in my life. I wanted to be thin and have abs because that’s what I thought everyone strived for and would find acceptable. I wanted to be inspiring to people and to be inspiring I thought that meant working out for hours a day and depriving myself of eating certain things. I have always promoted positive body image and feeling beautiful in your own skin even at times I didn’t feel that myself. By helping others feel good it helped me to try and feel good about myself.
Now let me tell you something. I lost a TON of weight in the past, I got down to my absolute lowest weight and body fat percentage, I had ripped abs. Guess what. It was at that time that I felt the worst about myself. Surprised? I was striving so hard to look a certain way, and for what? For abs? I wouldn’t enjoy popcorn at the movies or pie on thanksgiving - why? Because being “skinny” was more important?
Trust me when I say, it is NOT worth it. Living is better. Being present is better. Enjoying life - it’s WORTH IT.
I used to have such anxiety going into holidays like Thanksgiving because I’d make myself workout for a couple hours to feel better about the huge meal I’d be having later. And even after that, I still would feel guilty for days. Working out like crazy, at times even throwing up that meal. Yep. It went there. And it happened often. I was mentally sick for a while, and let me tell you, no amount of abs will make that go away.
Keep reading ⬇️⬇️⬇️
It is not a number on the tag of your clothing.
It is not a calorie count.
It is not a macro count.
It is not a number on the scale. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
We have been sold that if we just work hard enough the ideal body will be within our reach. And once we are there, it will be all worth it. We will be beautiful, desired, successful, and finally good enough. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
But if you are anything like the rest of us, you have been playing this game most of your life only to keep failing. Because even when you have played by the diet rules, followed the program, and stayed the course you look in the mirror and see something so flawed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
How can that be possible? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Because the image of the ideal body you have been holding on to for all these years, is a lie. You have to unlearn the lies we have been taught about the way we look. Then we can learn the truth: Happiness is not a size.
13 hours ago
♏️𝐂𝐮𝐫𝐫𝐞𝐧𝐭𝐥𝐲 𝐥𝐞𝐭𝐭𝐢𝐧𝐠 𝐠𝐨 𝐨𝐟 𝐚𝐧𝐲𝐭𝐡𝐢𝐧𝐠 𝐭𝐡𝐚𝐭 𝐰𝐞𝐢𝐠𝐡𝐭𝐬 𝐦𝐞 𝐝𝐨𝐰𝐧.
I love Scorpio season.
I feel it rising within me, fiercely and unapologetically asking me to step deeper in what and who I truly am.
I am understanding that the value others give me fully and only depends on the value I give myself; in my work, in my love life, in friendships and family.
I will never diminish or change who I am to make you comfortable. I love the decisions I am making in my life and the person I am becoming. I could feel this person living inside me since I can remember. Nevertheless, I chose others people’s comfort first, because that’s what I was taught.
I can feel to be part of my surroundings like a tree in a forest. I don’t need other people to validate or make me feel whole anymore. I know to be part of it all, the same way you are.
This Scorpio season has the potential of big, powerful transformations. The key is to step into your power. Feel your roots and stretch your branches towards the sun.
𝐂𝐥𝐚𝐢𝐦 𝐲𝐨𝐮𝐫 𝐬𝐩𝐚𝐜𝐞 𝐨𝐧 𝐭𝐡𝐢𝐬 𝐞𝐚𝐫𝐭𝐡.
It’s your birthright to love yourself just the way you are. It’s your birthright to feel safe and part of something bigger.
Don’t delay these things. Don’t wait until you are financially stable, in the relationship of your dreams, in the house you dreamed of or doing the work you wished for.
𝐋𝐨𝐯𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐧𝐨𝐰. 𝐄𝐱𝐚𝐜𝐭𝐥𝐲 𝐭𝐡𝐞 𝐰𝐚𝐲 𝐲𝐨𝐮 𝐚𝐫𝐞.
had Perspective just slap me in the face this morning after i redownloaded MFP. it’s my first day tracking calories again and tbh i’ve been in a really bad body headspace. and then the universe said NO BITCH, realize your journey.
i logged on and my current weight showed at 222 pounds. in my head i thought “wow look how far you’ve come since surgery” and then i realized that was my weight after already losing 60 pounds. 6 0 F R I C K I N G P O U N D S. i would weight 100 pounds now if i lost 60 pounds. but you know what? i bet i was DAMN proud to plug in 222 into MFP then.
i don’t like talking about numbers much, cause they’re not the number one (lol punny) thing that’s matters during this journey. but it’s important you understand that when i took the picture on the left 222 was a huge deal. it was progress i never thought i’d see at 282 pounds. and now 222 was a scary ass number tbh so much so that i swore that had to be a number i haven’t seen since before surgery. and i guess we forget what it’s like to lose the weight. we all sure as hell don’t forget what it was like to be fat but we forget what all the milestones in between feel like. how important is to honor them. if you’re in your first to second year after surgery please know your life is going to change leaps and bounds from now. so be gentle with yourself. celebrate every single small milestone.
a friend messaged me and said 222 are angel numbers that are sent to remind us that we’re on the right path. i love that. in all aspects in my life i hope that reigns true. this is more than weight loss, this is my life, and i hope that in whatever aspect i choose to reach goals i believe i can achieve them, the girl on the left sure as hell did 💖
16 hours ago
"Never give up!" 💕
Einen wunderschönen Mittwoch💕
Oh diese Woche ist zeitlich wirklich eine Katastrophe. Es ist schon die Hälfte der Woche vorbei und die Energie geht schon aus. Der gestrige Tag hat mich erschöpft. Acht Stunden Unterricht und abends der Elternabend bis halb zehn. Manchmal ist Lehrersein anstrengend. 🙈 genug gejammert💕
Kennt ihr solche Wochen? Einfach zu viele Termine und Erledigungen🙈
2 days ago
This is our Monday ! At the moment we are sitting in the middle of the ocean with not one person is site ! My thoughts for today are this , as I sit here in total gratitude and reflection! •
We are called to do more and we have been praying for our “ more “
M- Movement watching God move
O- Out of ourselves
R- Reminding us we all have so much
E- Each person - each heart serving together creating change •
Success is about us , not you , but about us !! •
I think its important to remember it’s not what I am doing but how am I preparing someone else!! •
I have measured my success in my life by who’s life am I changing … if I am not helping someone change their life then its about me… when I am changing someone elses life its about us! •
Live beyond your circumstances and live beyond your time!! •
We have to work , we have to focus we have to sweat and persevere!!! •
Parable of the talents … go multiply .. don’t be the one that didn’t use it… go use your giftedness !! You have to grow up and go and hand out!! •
If you are doing anything with purpose in this world, you will be challenged every single day! •
If you aren't being challenged, ask yourself if you are living bold enough or are you playing small? •
Are you acting with courage or are you shrinking? Are you playing BIG or are you on the sidelines of this thing we call life cheering everyone else on? •
Who we DECIDE to be everyday is a choice, but who we are CALLED to be is so much bigger then ourselves and even our wildest imaginations. You will be challenged when your heart no longer belongs to this world. You are going to be challenged, you are going to have to fight for what you want and you are going to have to show up big.....and you are worth it!
We are called to be bold !! Go be brave and you will be blessed ! #arbonne
Double Tap if You Are Ready to Experience More Joy this Week👇
While traveling this past month, one of my best friends was reflecting to me during a healing exercise,
"You would experience more joy in your life and more happiness if you dove deeper into your trauma & let it go."
My first thought? “What the loving f$%&? I am one of the most joyful people I know!"
But then, curiosity took over.
What if I could experience more joy? What if there was MORE happiness inside me than I never knew existed?
She was right.
I realized I was caught up in this idea about “present moment living.”
Maybe you’ve seen the mindfulness inspiration that says,
"To find inner peace, all you have to do is be present” or “Meditate and be here now."
So often, the interpretation of the present moment keeps us from healing the residue leftover from experiences in our PAST that are impacting our present-moment joy.
We’re linear thinkers, so often, we think one action leads directly to the next.
But we forget that while we're trying to progress, our subconscious patterning often resists joy.
And it's doing so for a reason. Something wants your attention! Something is asking to be healed.
Our growth isn’t always linear or in the future.
When we are focused on the forward motion—tomorrow I'll do this; next week I'll be there; next year I'll have accomplished my weight goals;
I will finally do that hike, take that cooking class, start juicing every day—
we take for granted that there is something from our past slowing us down and preventing us from moving into blissful, joy at all.
When we don't take a sacred pause to resolve our past hurts, we end up in a cycle swimming upstream without awareness that we're even in the river.
The past, pain, trauma, heartbreak sucks!
I cried a bunch while processing some of those past hurts, but the joy on the other side…
was worth every last tear.
Regardless of the waves of emotions, the truth remains the same: Letting go of your past sets you free.
What in your past needs attention, so you can move forward with more joy this week?
Drop a ❤️ if you’re ready 💃 for more joy! 🙌