Jornal de KB Cutie, 24 ago 24

Ummm, “Do or do not, there is no try.” ~ Yoda😋. But seriously, whatever you choose to do, just be consistent, lean on us for support, and remember that you’re not alone. I’m rooting for you!! 

lol I know my daughter has this shirt! Thank you! 

Nerds unite!!💛 

slow and steady  

Just hang in there, were ALL on a journey! 

Every breath you take is an opportunity to recreate yourself so as to align with an intentional vision of the best version yourself. Nothing stands in your way except fear. But what is worse? Fear of failure? Or fear of never trying. Regrets suck outloud. 💙 Sent with so much love. You can do this. Go slowly... it is a forever thing... it is a way to love yourself forever. 

Never too late to step back on the trail if you stray from it 👍 

One foot in front of the other. Take everyday as a new day. Plan, prep, and log your foods! Find a woe that works for you and exercise! You got this! 

Looks like our 'start overs' are very similar! For me, I break it down into 'choices' - BETTER ONES! (lol) and portion control/measuring foods is a must! We can do this!!! 

Consistency. Healthier eating. Don’t forget to move some, routinely. People like to say you can’t out exercise bad eating, but the converse is also true. It’s difficult to undereat sedentary calories requirements. And healthy eating vastly increases the benefits of exercise. 

You can do this. Just choose wisely every opportunity.  

Another beautifully presented meal 😍 

You got this find what works and stick with it 

Just persevere, keep moving forward. You can do it. 

do an exercise that you enjoy. eat whole foods, anything that doesn't come in a box or package. eat 1g/lb of body weight or target weight in protein each day. Strength train, start with body weight exercises then work your way up to weights 

I've seen the 1g/lb figure bandied about a lot of places, but most of what I'm seeing from people with nutritional credentials and people who've actually done protein research is that you don't get much protein above 1.6 g/kg, or just shy of .75 g/lb. A lot of folks think the 0.8/kg RDA recommendation may not be optimal, but most of what I'm seeing falls in the range of 1.2-1.6 g/kg. There is a satiety factor, but fiber also creates satiety -- and honestly, it fills me up far, far better than protein does. YMMV. The disadvantage of consuming excess protein is not that it is going to hurt you (unless you have specific kidney conditions, in which case you want to be consulting with your doctor), but that it may push other healthful foods out of your diet to make your protein goal. It also almost forces you to rely on meat and protein powders, and there are health benefits in terms of longevity, CVD, etc. to switching out some animal protein for plant. If it works for you, be my guest, but I don't believe it's necessary to aim that high. 

* protein benefit above 1.6 g/kg. Argh. Missed a word.