How to Get Past a Weight Loss Plateau
Even the best-laid plans can falter.
Weight-loss plateaus happen to virtually everyone who is trying to lose weight. At some point, you may well find that your own progress has stalled, even if you’re continuing to exercise and eat well. The good news is, these are extremely common and are no cause for despair.
All it takes to get your body over the hurdle is the right push. It’s not just about physiology but also psychology. You may be experiencing this challenge because you have simply run out of the motivation required to reach your fitness goals.
This is also a very common experience and nothing to be ashamed of. Again, all you need is a jolt to get you going again. One of the best ways to jumpstart your fitness journey is with a fitness workout challenge.
A challenge with a strict time limit and structure, such as a 30-day challenge, is the ideal way to get things going again. The following are the very best fitness challenges to help you overcome this temporary roadblock.
30-Day Full Body Fitness Challenges
If you really need to feel the burn, then you need a full-body custom workout plan to reignite every muscle in your body.
There are many effective ways to do this, but the most popular ones involve you dedicated each day of the week to a different body part, with one day off for rest.
So Monday would be your lower body day, Tuesday your upper body, Wednesday your cross-fit, and so on.
30-Day Cleanse Challenges
One sure-fire way to get your weight loss back on track is with a 30-day cleanse. There are countless ones to choose from, from paid programs like The Clean Program and ones you can easily do yourself, such as the Master Cleanse.
If you’re on a high-protein diet or are bulking up, certain types of cleanses are best avoided until you can gradually adjust your diet. Alternatively, there are a number of high-protein cleanses which will whip you into shape.
30-Day Ab Challenges
Sometimes the most effective workout challenges are those with a visible and tangible goal at the end. Telling yourself, you want to get shredded within a month is a powerful visual motivator that will jump-start your weight loss journey in a heartbeat.
There are several highly-recommended ab challenges you can undertake without having to spend a single penny. Try the 30-day ab challenge app to start with, so you can game-if your weight loss and push yourself to the finish line.
30-Day Squat Challenges
This one is especially popular with the ladies, for a good reason. Workout routines that make you look and feel good in a rapidly short period of time are few and far between.
The simplicity and ease of most squat challenges are a key part of their appeal and a great way to build up your motivation again.
Start off with just a few squats and keep building until you’re doing hundreds a day by the end of the month.
Learn More
It takes more than fitness challenges to reach the finish line and achieve the body of your dreams. You need support, expertise, and discipline to ensure your body is the very best it can be.
If you want the support and information you need to reach the top, don’t hesitate to get in touch with us today. We’re here to get you on track – your success is our mission.
Will a Weight Loss Plateau Go Away on Its Own?
No. It’s challenging to lose much weight without some physical fitness or movement. If you’re not actively and constantly moving, losing the calories needed for weight loss becomes tough.
How Long Does It Take to Break a Weight Loss Plateau?
Studies show that weight loss plateaus happen after 7 Months of maintaining a low-calorie gameplan.
Is a Weight Loss Plateau Good?
No. It can be frustrating but keep in mind, this stage in your weight loss journey is normal. Almost everyone goes through this delay. Most important is to never give up or quit.
How Do You Speed Up Weight Loss?
Strength Training or actively moving is essential. It’s always a good idea to lift weights every day. Another important tip is to consume protein every day. Get enough sleep and don’t be afraid to gain weight. Keep in mind; fear is what attracts. Consume Fiber and Whole organic foods regularly.
Want to experience a 21-day transformation Challenge? Great! Click on the image below to learn more!
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10 Essential Tips For Developing A Healthy Relationship With Food
10 Essential Tips For Developing A Healthy Relationship With Food
There’s no shame in being a foodie. Still, large portions or a junk food addiction can harm weight loss. Here’s to developing a healthy relationship with food.
Do you have a healthy relationship with food? Many people think that, just because they don’t struggle with an obvious eating disorder, such as anorexia or binge eating disorder, that their relationship with food is a healthy one.
In reality, though, a lot of people have issues when it comes to the food they eat.
They might be obsessed with eating clean and flinch at the sight of a doughnut. Or, they might have an aversion to anything remotely healthy and choose to eat only junk food. They might claim to eat whatever they want with no concern about the scale, only to turn around and spend hours on the treadmill working it off.
An unhealthy relationship with food can manifest itself in many different ways, and it’s not always easy to spot.
The good news, though, is that it’s never too late to turn things around.
Read on to learn more about what a healthy relationship with food looks like. You’ll also learn some important skills regarding developing a healthy relationship with food.
Why Does Your Relationship with Food Matter?
Depending on where you’re at in your health journey, you might be wondering why having a good relationship with food is so important.
First, let’s start with the facts. Approximately 71.6 percent of adults in the United States are either overweight or obese. And, at least 30 million people in the United States suffer from some kind of eating disorder.
Clearly, there are a lot of people in this country who have a hard time eating in a way that nourishes and fuels their body appropriately. They may be eating too much or eating too little, but, at the end of the day, the result is the same — a poor relationship with food.
If you have a poor relationship with food, you’re likely going to have a hard time maintaining a healthy weight.
You might go through binge and restrict cycles or fall victim to crash diets. Or, you may look physically healthy on the outside but feel bogged down on the inside by the stress associated with constantly worrying about the food you’re eating.
Before you can make lasting changes and work toward your health and fitness goals — no matter what they are — you need to make sure you’re also working on improving your relationship with food.
What Does a Healthy Relationship with Food Look Like?
It’s hard to pin down exactly what a healthy relationship with food looks like. It’s kind of like asking someone what it means to be fit. Everyone has a different definition in mind based on their past experiences.
You can’t tell, just by looking at someone, whether or not they have a healthy relationship with food. Instead, a more accurate measure is their habits and behaviors.
There may not be one definitive method for measuring a healthy relationship with food, but the following are some common, positive traits to look for.
Ask yourself honestly whether you possess at least some of these traits. If you don’t, it might be time to work on changing your relationship with food.
You Avoid Emotional Eating
You don’t eat out of sadness, loneliness, anger, or boredom. When something bad or difficult happens, you don’t turn to food for comfort.
You Can Eat Intuitively
You’re not constantly worrying about the number of calories or grams of carbohydrates in a particular food. You’re able to recognize hunger, eat what satisfies you, and stop when you’re full.
You Don’t Try to “Make Up” for Unhealthy Choices
In the event that you do indulge and consume something that isn’t technically healthy, you don’t feel the need to “undo the damage” you’ve caused.
You have a good grasp on the concept of being “cyclically fit.” You don’t try to burn off the number of calories you just ate or fast the next day to make up for your decision.
You Avoid Comparison Traps
You understand that, when it comes to food, everyone’s needs and preferences are different.
You don’t compare your body or your food choices to others’. Instead, you just focus on making decisions that make sense for yourself and your lifestyle.
You Focus on Other Things Besides Food
One trait that almost always presents itself in people with an unhealthy relationship with food is the amount of time they spend thinking about food. They’re almost always thinking about when they’re going to eat next, what they’re going to eat next, how it’s going to affect the scale, etc.
If you have a healthy relationship with food, you likely aren’t constantly planning your next meal. You see eating as a necessary part of life and you eat when you’re hungry, end of story.
You Don’t Eat Foods That Will Make You Feel Bad
In some circles, there’s a mindset that, if you avoid certain kinds of food, it’s because you have an eating disorder or an unhealthy relationship with food.
If you truly have a positive relationship with food, though, you understand and respect the fact that some foods don’t make you feel your best.
For you, this might mean avoiding sugar because you don’t like the blood sugar crash that comes with it. Or, you might avoid eating dairy because it upsets your stomach.
A truly positive relationship with food involves eating foods that make you feel good and avoiding foods that don’t, even if everyone else is eating them.
10 Tips for Developing a Healthy Relationship with Food
It’s okay if you’re feeling a bit overwhelmed at this point. It can be hard to acknowledge that your relationship with food isn’t the healthiest. It’s also easy to feel as though you’ll never be able to flip the script and make things better.
You absolutely can make a positive change in your life, though. Start by implementing these ten tips into your lifestyle to start changing the way you look at and consume food.
1. Eat Mindfully
How do you typically eat your meals?
Do you eat standing at the counter or over the sink? Do you plop down on the couch with the TV on while scrolling through Instagram, doing your best not to drop food on your phone or tablet?
Eating mindfully can help you get in touch with your body’s natural hunger and fullness cues. It can also help you enjoy your meal more and feel more satiated. If you have a tendency to overeat, this is an especially great benefit.
The next time you have a snack or meal, start by sitting down in a chair at the table. Don’t turn on the TV or look at your phone. Simply eat your meal with no distractions.
2. Express Gratitude for Your Food
Before you start to eat, take a moment to express gratitude for your food. You can do this out loud or silently to yourself.
If you’re a religious person, this can be an actual prayer. Or, you can simply say “thank you” and think for a minute about the work that went into the meal.
By pausing for a second before you dig in, you can get into a calmer, more mindful state. You may also appreciate your food more if you take a minute to think about where it came from and the work people had to do to get it to you.
3. Ask Yourself if You’re Truly Hungry
Many people start eating, not because they’re hungry, but because they’re experiencing a troubling emotion. They might be feeling lonely or sad, or they might be anxious or stressed out.
Before you reach for your food — especially if it is a highly palatable, processed food like chips or cookies — ask yourself if you’re actually hungry.
Another way to assess your hunger is to ask yourself if you could eat broccoli right now. If you’re actually hungry, broccoli will sound appealing. If you’re not willing to eat broccoli, you’re not really hungry, you’re having a craving.
4. Release the Need for Perfection
Accept that there are going to be times when you slip up. There will be times when you eat out of emotion or let yourself get distracted during a meal. It’s okay.
Once you realize where you made a mistake, take a step back and figure out why. Then, release yourself from shame and guilt and move on with your life.
Remember, you wouldn’t slash the other three tires on your car just because you got one flat.
5. Stop Labeling Foods as Good or Bad
Most people who have an unhealthy relationship with food have a tendency to label foods as good or bad. If this sounds familiar to you, try changing the way you talk about the food you eat.
Instead of seeing foods as good or bad, try looking at them as good, better, and best. Try to make most of your foods come from the “better” and “best” categories, but allow yourself to have some “good” foods every once in a while, too.
6. Don’t Keep Problematic Foods in Your House
When it comes to these “good” foods, many people find that it’s helpful not to keep them in their house, at least for a while. This is especially true for people who struggle with binge eating disorders.
If there’s a food that you have a hard time saying “no” to, do yourself a favor and reduce the number of times you need to say “no” to it. You’re less likely to overconsume ice cream if you don’t have it in the freezer at all.
Make ice cream an occasional treat that you have to go out to get. Then, when you have it, you’ll enjoy it, but won’t always be there in the freezer tempting you.
7. Keep a Food Journal
Keeping a food journal is another useful tool. Don’t just write down the number of calories or grams of carbs in the foods you eat, though.
Instead, pay attention to the emotions you experienced surrounding your meals and snacks.
Were you eating because you were hungry, or were you trying to cover up an unpleasant emotion?
Writing things down can make them more tangible. It also makes it easier for you to spot patterns and look objectively at your situation.
8. Try Cooking Your Own Food
If you have a tendency to order out several times per week, try cooking for yourself for a while instead.
Cooking at home can help you gain a better appreciation for your food. You’ll also appreciate yourself and the effort you put into cooking a nice meal.
Your meals will almost always be healthier when you cook them yourself than when you order out. You’ll save money, too!
9. Measure Out Servings
If you do keep certain foods in the house that you tend to overeat, measure out a serving instead of eating straight from the box or bag.
Even if you don’t actually put your food on a scale, just putting it into a bowl before eating will help you moderate your consumption and avoid overeating.
10. Learn to Differentiate Between “Snacks” and “Treats”
Finally, it’s important to learn the difference between a snack and a treat.
How often have you wanted a snack and reached for something that you knew wouldn’t be filling, like a cookie or a doughnut? That wasn’t really a snack. It was a treat.
Snacks should satisfy your hunger. Treats, on the other hand, are for pleasure.
If you’re hungry and have a couple of hours before you can make dinner, snack on a hard-boiled egg or an apple with almond butter.
Save cookies, doughnuts, and other highly palatable foods for when you want a treat.
Looking for More Inspiration?
If you’re not happy with your relationship with food, you can turn things around today. Now is the perfect opportunity to start.
Keep these ten tips in mind and you’ll be well on your way to developing a healthy relationship with food.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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Intermittent Fasting: A Beginner’s Guide to the Fasting Diet
Intermittent Fasting: A Beginner’s Guide to the Fasting Diet
Fasting is something that’s played a key role in virtually all of the world’s major religions and dates back millions of years. Today, though, while fasting is still observed for many religious purposes, it’s become a new lifestyle that helps individuals lose weight, have more energy, and fight disease.
While fasting isn’t a new concept, intermittent fasting is something that has emerged in the past few years. It has gained popularity due to the incredible benefits it offers against signs of aging and disease.
Keep reading to learn about intermittent fasting and why this may want to be a lifestyle change you make.
Understanding Intermittent Fasting
Intermittent fasting is a process that involves cycling in and out of periods where you eat and don’t eat. While people do experience (often significant) weight loss with this eating schedule, it’s not as much of a diet plan as it is a lifestyle choice that provides a wide array of health benefits.
There are several methods used with intermittent fasting. These include:
The 5:2 Method
This is the method that allows you to eat normally for five days a week. The two days after are for fasting, but you still eat. The goal is to keep calorie intake on this day between 500 and 600.
The Eat-Stop-Eat Method
This method is a bit different. With this, you restrict all food for a period of 24 hours. This is repeated two to three times per week.
The 16/8 Method
Here, you consume all your daily calories within a shortened period of time. In most cases, you eat in a period of six to eight hours.
The remaining 14 to 16 hours during the day, you fast. This is the method that can be done daily, or several times a week.
Benefits of Intermittent Fasting
When you switch to intermittent fasting, it will expand your limits while boosting your performance in several ways. Some of the specific benefits offered by this way of eating include:
- Increase energy
- Reduce bad cholesterol
- Protect against various neurodegenerative diseases
- Boost weight loss
- Promote longevity
- Reduce insulin resistance
- Promote cellular repair
As you can see, the benefits are vast. As a result, this may be something you should consider trying.
Tips to Make the Most of Intermittent Fasting
While not eating for specific amounts of time alone offers health benefits, if you want to make the most of this lifestyle choice, there are a few other tips you need to use.
It can’t be a free-for-all when you do eat, as this is going to negate many of the benefits this way of eating offers. Some additional tips include:
- Avoid refined grains and sugars (choose low-carb snacks when possible)
- Don’t snack between meals
- Remain active
- Avoid snacking or eating in the evening and at night
By using these tips, the results of your intermittent fasting will be much more evident.
Be Healthier and Happier with Intermittent Fasting
As you can see, there are several options to consider if you are interested in intermittent fasting. As a result, you aren’t going to feel as deprived or hungry while following this way of eating.
Do you want to make a change to be healthier and happier? If so, let us help! Visit the 21 Day Transformation Challenge to learn more.
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12 Little-Known Weight Loss Facts You Should Embrace Today
12 Little-Known Weight Loss Facts You Should Embrace Today
Are you holding on to harmful myths about losing weight? They might be keeping you from being healthy. Here are 12 weight loss facts you should know today.
on Instagram The most underrated sentence on the internet today: Losing weight is hard.
Whether you’re trying to lose a few extra pounds or a couple hundred, you’re not alone. More than one-third of all adults in the U.S. are obese. Even kids are affected, 1 in 6 children are considered obese.
It’s no secret that shedding those extra pounds is an arduous task. And with all of the misinformation floating around the web, it’s easy to stray to the wrong path.
We’re here to help you debunk some of those weight loss myths you’ve been told your whole life, and replace them with some cold, hard weight loss facts.
Read on if you’re ready for some truth in your life.
Debunked: 4 Weight Loss Myths
Because everyone knows that everything you read on the internet is true…
That statement could not be further from the truth, my friend. Whether you were told that weight loss is all about willpower, or if you’ve ever thought that someone was healthy just because they are skinny, these common misconceptions will lead you down a very wrong path and could even lead to more weight gain.
Weight loss companies sporting supplements are multi-million dollar companies, and they feed off of these myths. While these lies may fool us, they don’t fool our metabolisms.
Stop the lies, and get debunked.
1. Weight Loss is About Willpower
It’s true in that willpower plays a huge role in weight loss, but it’s not the whole story.
There are so many biological factors that play in a roll in obesity and weight loss. A number of medical conditions can cause obesity, such as PCOS, depression, or hypothyroidism. You can’t pick your genetic code any more than you can pick whether you’re obese or not.
If you’re one of the millions of people affected by a medical condition causing obesity, no amount of willpower will help you lose the weight. Nothing that anyone can ever say to you will change that.
2. Fast Food is Always Bad
Just because it’s fast doesn’t mean it’s bad.
It’s about what you order, not where you order it. If you order a Big Mac, you’re looking at about 800 calories, but why not order a salad? Just don’t smother it in creamy ranch dressing.
For example, just a ranch dressing packet from McDonald’s has 110 calories. Try using their low-fat balsamic vinaigrette dressing. Instead of 110, you’re looking at about 35 calories.
Health consciousness awareness is booming, and fast food restaurants are trying to accommodate it. Many offer option like apples or wraps as healthier alternatives.
Fast food doesn’t have to be unhealthy.
3. Thin People Are Healthy
Sure, obesity is a huge factor in heart disease, diabetes, and much more. But that doesn’t mean that thin people are healthier. There are a lot of people that have naturally high metabolic rates, and those people tend to eat more trash food than someone with a slower metabolism.
With all that trash food tasting so good, it’s easy to forget that your body needs real vitamins. This can lead to many disorders like anemia, depression, autoimmune disorders, and much more.
In the same way, just because someone is obese doesn’t mean that they are not metabolically unhealthy. Fat cells are stored subcutaneously, meaning that they are stored under the skin. Some people have fat storage disorders, but that doesn’t mean that the rest of their body isn’t in top shape.
Learn what it actually means to be fit here in our podcast.
4. Diet Foods Are Good for You
It’s easy to fall victim of the marketing scam that diet foods really are. Junk food is junk food, even if it says “diet” or “low calorie” on the packaging.
Product packaging is made to market, not to inform. The truth of it is, diet coke is just as bad for you as regular coke, just in a different way. Sugar-free as it may be, something has to be there to achieve that sweet taste we all love.
Check out our body transformation food section to learn more about finding healthy foods.
Now, the Weight Loss Facts: Top 12
Now that we’ve decluttered your mind of a few weight loss myths, let’s talk about the facts. The main goal of losing weight is to boost your metabolism and limit your calorie intake. This doesn’t mean you should quit eating, but it does mean that you shouldn’t consume more calories than your body burns in a day.
These 12 facts are backed up with research and repeated studies to proven effectiveness.
1. Water Works
It’s true what they say about water, it can help improve weight loss.
Research shows that drinking water can potentially boost your metabolic rate by 25-30%. Even drinking just half a liter of water can increase metabolism.
Some studies suggest that often times when you feel hungry, you’re really just thirsty. Try drinking a bottle of water before you pick up the snack. If you’re still hungry in about 5 minutes, go for the snack.
2. Keep Drinking Coffee
Forget everything you’ve been told about ditching your morning coffee. It’s not that coffee that’s bad for you, it’s the creamer and sugar.
Coffee is packed with antioxidants and is fantastic for your gut health. Research even suggests that your morning cup of joe can increase your metabolism by 10-29%, effectively helping you burn more calories.
It’s time to break up with your creamer, not your coffee.
3. Green Tea Boosts Metabolism
Similar to coffee, green tea is a great metabolism booster. Green tea contains small amounts of caffeine and something called catechins. Together, these chemicals work synergistically to battle excess fat cells.
Drink a cup of green tea in the morning if you’re not a coffee person, or try a green tea vitamin with breakfast.
4. Intermittent Fasting Is a Real Thing
Fasting is a popular weight loss technique, however, many people misunderstand it. Fasting is not meant for you to just stop eating. This leads to the belief that the less you eat, the less you way (which is totally false).
Intermittent fasting is intended to boost your metabolism. When your body gets used to a particular pattern, the metabolism can slow down and essentially go into a resting state. Change things up by intermittent fasting.
A popular fasting technique is 8/16, where you snack for 8 hours and then fast for 16.
5. Eat Less Refined Carbs
Carbs are not bad. I repeat, carbs are not bad.
What’s bad for you are refined carbs.
Refined carbs are things like bread, pasta, bagels. Too many refined carbs can result in blood sugar spikes.
Whole carbs are very different from refined carbs. Whole cards are unprocessed and are found in things like oats, bananas, oranges, and even beats.
When your body has a blood sugar spike, your pancreas goes into overdrive creating insulin in an attempt to counteract the blood glucose levels. Over time, this can lead to pancreatic damage and diabetes.
6. Muscle Weighs More than Fat
The purpose of this fact is not to help you lose weight, but to remind you that even though the sale doesn’t change, that doesn’t mean your BMI isn’t decreasing.
If you’re including regular workouts with your diet, which you should be, then you’re likely gaining muscle mass. Remember that muscle weighs more than fat, so if it seems like you’re gaining weight, there’s no need to fret.
The weight you are gaining is from muscle cells replacing fat cells. The scale usually goes up before it goes down.
7. Vitamin D is a Suspect for Weight Loss
We all know that vitamin D is great for bone health, but it has many more benefits.
Vitamin D is necessary for your body to even digest and absorb other vitamins. With proper vitamin D consumption, you can better absorb vitamins and in turn boost your immune system and metabolic rate.
One study found that people who have a vitamin D deficiency were more prone to obesity.
8. Men Tend to Have a Higher Metabolism
Men irritate women enough as it is, but this is one more reason. Men tend to have a higher metabolism than women.
Why?
Because men tend to have more muscle mass and more testosterone than women. Both of these are contributing factors to the body’s metabolic rate.
One study showed that when men and women who were placed on the same weight loss regimen, the men lost nearly twice as much as the women.
9. You Can’t Just Diet, You Have to Exercise
We mentioned earlier that muscle weighs more than fat, and that you should definitely be working regular exercise into your diet.
The reason low-calorie diets work is that the body starts using stored fat cells as an energy source. What most people don’t realize, though, is that the body will also start using muscle cells as an energy source. When you’re on a low-calorie diet, it’s critical to incorporate exercise into your daily routine to avoid muscle loss.
10. Eating Slower Can Help You Feel Full Faster
This one may sound a bit dumb, but we promise there’s research to back it up.
When you chew your food more slowly, your brain has more time to accurately register your hunger levels. This can help you feel full faster, and in turn, eat fewer calories.
A research study that was done on 30 healthy women showed that eating slowly lead to decreases in their energy intake.
11. Eating Spicy Foods Can Help
Do you have a liking to spicy foods?
Peppers contain something called capsaicin oil. The oil has shown to boost your metabolism when eaten in certain doses. This study showed that when eaten in a high enough dose, the capsaicin oil actually burned about 10 more calories per meal.
Fun Fact: Capsaicin oil is what gives the food it’s spiciness. The capsaicin oil binds with temperature receptors in your mouth and throat, effectively tricking your brain into thinking you’ve put something ‘hot’ in your mouth. This is the same reason why mint gum makes your mouth feel cold.
12. Sleeping is More Important Than You Think
At the end of the day, there’s sleep. A poor sleep schedule is strongly related to weight gain.
Studies have shown that people with deprivation are more prone to weight gain.
See, when you sleep, your body rests and resets itself. Sleeping renews your energy. When you have poor sleeping habits, your body doesn’t get the chance to renew its energy so it requires more calories.
Lack of sleep disrupts the hormones that control your appetite, ghrelin being one of them, causing you to feel hungrier more often. That’s the reason behind you craving sugar and simple carbohydrates when you’re sleep deprived. They give you short bursts of energy- which your body needs.
However, neither of them will give you sustained energy and you’ll find yourself hungry and tired again in about an hour.
All in All, Just Don’t Lose Yourself
Most of us want to lose weight, whether its 10 pounds or 100 pounds. The reality is that there are healthy and unhealthy ways to do it.
Making small lifestyle changes is the healthier way to shred any unwanted weight and we hope you got the information you need with these weight loss facts.
If you’re interested in adding exercise to your daily routine, try our 9-week challenge. Your personal coach will guide you through fitness exercises and even help you create a meal plan that works for you.
Or if you’re just interested in learning more about us, check out this short video.
Most importantly, no matter what anyone says, just be you. Remember, your weight measures your gravitational pull, not your worth. Follow us on Instagram so you get a little bit of motivation every day!