Week 216 Update | WE CAN DO HARD THINGS | Trust the process

[@ranekelly3775]

Steph i want to say i love how real and open you are!!! Also from someone who loves to workout, it didn’t start that way. You might start small with committing to something very doable like 2 days at the gym. The working out is such a small piece of the puzzle but definitely makes you feel good. Muscle doesn’t weigh more than fat though but definitely can change your body composition and make you appear smaller ❤ as a person who enjoys a good snack i realized it’s the food and snacking that makes the biggest difference on the scale. I found makin a clear plan has helped the most, deciding to what I’m gonna have to eat and planned snacks and also what days are non negotiable for the gym has helped. I would try logging & weighing your food in grams for just 30days as a challenge and 2days at the gym and you’ll see crazy results for sure! WE CAN DO HARD THINGS 💞💞💞💞

[@IncredibleShrinkingStephy]

Thank you so much!!!

[@jessicaturner7471]

It is a true lifestyle change. You are becoming the best version of you. So proud of you.

[@IncredibleShrinkingStephy]

Thank you!!!

[@hillysuze]

I just started back to the gym after 10+ years away from it, now that my child is back in school. I really do enjoy the machines. I have three previous right shoulder injuries (dislocations) and love the machines at the gym to make sure I'm using correct form since I can sometimes be a little wonky with free weights (I don't have a full length mirror to exercise in front of when I'm doing videos). I'll be turning 45 soon and know that I gotta get there, lift heavy things so that later in life, I'm not worrying about bone density or other things in the aging process that I might be able to work now and prevent later. I wish I could be that person that woke up at 430 am to head to the gym but I'm not yet, so I go on my lunch breaks, (work from home) one day working upper body, next lower body and on a weekend day, I'll do full body and if I have time the other day, will make it a cardio day.

[@IncredibleShrinkingStephy]

I’m not an early riser either!! The important thing is that we make time when we can! Proud of you!!

[@maryjanegordon2638]

You got this! I am almost 65 years old, a Mama of 5 adult kids and a Mimi to 7 grands. I get up every morning and leave for the gym at 440am. It is part of a routine that is just like breathing ! lol. You will feel the same way about exercise if you just continue to do it daily. You go girl!

[@IncredibleShrinkingStephy]

That is AWESOME!!

[@tmiffyc]

We can do hard things!! 💪❤️❤️❤️

[@IncredibleShrinkingStephy]

Yes we can!

[@kuntrygyrl2493]

We can do hard things.❤ I gotta agree ,when I exercise everyday. I dont see a change on the scale. I do lose inches. So when im done with 75 soft. Im gonna cut my workouts down to 4 days a week. See how things go. I havent weighed since August. I will weigh in on Oct 16th. I'm glad to stop being obsessed with the scale.

[@IncredibleShrinkingStephy]

Ugh! Right?! When we keep obsessing over that scale, we obviously don’t want to continue doing something that affects it. That’s why it’s so important for me to shift my focus!

[@khrisschali6212]

We can do hard things ❤ I love that you're feeling good through exercise! I never want to work out! I literally get dressed for my workout, as my brain is scrolling through all the excuses to not, and go before I talk myself out of it 😂

[@IncredibleShrinkingStephy]

You’re awesome!!

[@loriwiedeman9149]

We can do hard things 👍 Love your attitude and we will be here to support you!!!! Would love you to do s video of one if your gorgeous Maine hikes ❤️

[@IncredibleShrinkingStephy]

Thank you so much!! And for the idea!!

[@leshahine]

We can do hard things 💜

[@IncredibleShrinkingStephy]

Yes!!

[@l.chelseegobin7853]

WE CAN DO HARD THINGS !!! ❤❤❤

[@IncredibleShrinkingStephy]

Yes!!!!!

[@tylerlamothe5919]

We can do hard things ❤

[@IncredibleShrinkingStephy]

Yes we can!!

[@merrivoelker2531]

Remember muscle weighs more than fat, I stay on track because I don't want to lose muscle

[@felicia_716]

Muscle does not weigh more than fat. 5 lb is 5 lb. Muscle takes up less density in the body so it looks different than fat which takes up more density in the body.

[@Lwoman50]

We cand and are doing hard things

[@IncredibleShrinkingStephy]

Yes! Yes!

[@AnnetteSimmons-n2b]

We can do hard things

[@IncredibleShrinkingStephy]

Yes!!

[@squirrelmom29]

Last time I tried to weigh in, my battery was dead so I'm just not allowing myself to charge it.

[@IncredibleShrinkingStephy]

Smart!!

[@sarahkirbach5040]

Please forgive me for asking this, but…maybe this sis stupid to ask. I just keep going back and forth with what diet to do and I cannot decide. How did you finally just decide what to do and stick to it? It’s amazing to me. There’s so much info and I just get overwhelmed.

[@hillysuze]

I know how you feel, there are so many diets to choose from (Atkins, keto, paleo, vegan, vegetarian, Dash, etc), I have done so many diets in the past and probably the best advice I can offer is to find one that you enjoy and can stick to. If you are coming from the Standard American Diet, I would suggest starting with eliminating the high carb foods like bread, cereal, pasta, rice, full sugar soda, juice, etc., as a base line and see how you feel. Fair warning, you may feel like crap for a bit as you withdrawal from the high carb/sugary foods. Once you move past that phase, reassess and see what you'd like to try. Some people do wonderfully on a vegetarian diet, others don't do well on it. Its a little trial and error.

[@sarahkirbach5040]

@@hillysuze thanks so much, that’s helpful. I appreciate that you took the time to respond 😊

[@hillysuze]

@sarahkirbach5040 I'm happy to help. I had wonderful success with keto, lost 65 pounds, then back slid into the SAD again and I'm back to trying to lose again. For my own personal self, minimal carbs work best for me.

[@IncredibleShrinkingStephy]

It really can be overwhelming! And everyone is so different! I agree with @hillysuze Start eliminating some of the processed high carb high sugar foods. We don’t need all that. And just try to eat more healthy Whole Foods. I think sometimes we overthink and just stress and that’s what makes us revert back to our old ways. Do some research on keto and low carb, figure out what foods you should or should not eat and then fall in love with the ones you can! 🥰

[@IncredibleShrinkingStephy]

And never be afraid to ask questions! We are all in this together!

[@lovechangesus]

what kind of stair stepper do you have behind you in the video? I have spine issues and would love an option to sit on those bad days.

[@IncredibleShrinkingStephy]

That’s my proform hybrid trainer! It’s an elliptical and exercise bike combined

[@slbrooks6516]

Give yourself some grace with your exercise. Do what you like. You like hiking. Do exercises that promote your hiking.

[@IncredibleShrinkingStephy]

Thank you!

[@amyzumach5230]

Exercise for your mental health, not as a weight loss tool and you change the game. Why? Because a day will come when that weight loss motivation is gone. I believe 60000% that you WILL get to 174 or less. I believe that like the sky is blue. When you are 174 or less, you will no longer have weight loss as the motivation. But mental health will always be a work in progress for our addictive brain tendencies right? So on your journey to do hard things, just change the motivation as to WHY you push yourself and work out even when you don’t want to. It’s not always going to be to lose weight. It’s to release endorphins, feel strong and accomplished. It becomes your habit and routine. Not addiction. You are not addicted to brushing your teeth or taking a shower. That’s just who you are and what you do. If you are busy, distracted and unable to shower or brush your teeth on an odd day, you feel that yuck and are motivated by the yuck to get in the shower or brush your teeth. The same will apply to skipping a work out. You will feel the yuck and be motivated to get that work out in. Cuz it’s just part of who you are. That’s where true change begins. ❤️❤️❤️❤️ It’s funny how we view every other normal habit in our lives differently than we view things like our diet or exercise. It’s like we put those in a different category. They may feel like a different category at first because we developed a different relationship with them through our lives and they are attached to our emotional management ( unlike brushing teeth/showering). But in all reality, they are not different than any other daily habit. We give them way more value than they deserve actually. Removing the false value we’ve given them, delivers the freedom we’ve looked for our whole lives. Work out like a beast but do it for the endorphins and out of habit. You will get there and keep working out even once you are at your goal weight because of the mental health benefits. ❤️❤️❤️❤️❤️❤️❤️ And guess what? If you skip a day or even a week? That just means you skipped a day or a week. Doesn’t mean you quit or failed. Are you a quitter or failure because you got behind on your laundry or had a family emergency that kept you distracted from any other daily habit? Nope. Just means your daily habit had to be disrupted temporarily. 🤷🏻‍♀️

[@IncredibleShrinkingStephy]

You are so right! Thank you. Why do we treat diet and exercise differently than other habits? So strange!

[@colettehayden6201]

We can do hard things ❤

[@IncredibleShrinkingStephy]

Yes!!

[@jessicaturner7471]

We can do hard things