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Kate Yahara

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💌If you could send a letter to your younger self about love - what would it say?

Mine would say: “Girl, don’t you dare settle. It will be worth the wait. But don’t go looking for it. Find what sets your soul on fire and do that - that’s when you’ll find it. Love happens you’re not looking for it. Good love challenges you, makes you better, makes you laugh, and never needs you to be perfect. P.S. Marry a Latino if you can.” 🔥💃🏼
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#love #twoowuv #happyvalentinesday #spreadlove #soulmate #partners #lovemyhusband

💗Whether you’re personalizing a Valentine’s Day gift for your one true love or throwing L-O-V-E around like confetti, we think a little good chocolate is in order!
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We rounded up some of our chocolate favorites from the FLF blog + a sneak peek at what we're all making for our at-home Valentine's Day dinners tomorrow night!
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Link in bio now!
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Are you celebrating Valentine's Day? Boycotting? Going out with friends? Staying in with your cat/dog? WE LOVE IT ALL. 💗💗💗
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#FatLossFoodies #FLFlife #ValentinesDay #galentines #LOVE #chocolate #sprinkles #spreadlove

“I’m eating so healthy and haven’t lost a pound!” One of the biggest misconceptions is that “eating healthy” leads to fat loss and physique change.
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You can eat quinoa by the bowl-full, snack on Paleo granola bars made with nuts and seeds, and chug green juice and matcha lattes til you’re green in the face - and it won’t change the shape of your body.
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👉🏻Healthy doesn’t equal fat loss.
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✅ A fat loss diet contains enough calories to support your activity level, and also puts you in a slight (10-20%) caloric deficit. A rough guideline to start with: multiply your body weight x 10, 11, or 12. This is not an exact number, just a place to start. Adjust based on results and biofeedback. Under-eating and maintaining large caloric deficits are stressful to the metabolism and result in compensation.
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✅A fat loss diet controls insulin levels. You need *some* insulin; insulin feeds your cells! Chronically elevated insulin levels is what you want to avoid. Eat a higher ratio of fiber and protein to carbohydrates. Body change is not about “🚫CARBS.” Control your carb intake and eat carb sources that are high in fiber and low in sugar. Eat MEALS not snacks. Grazing and snacking all day does *not* speed up your metabolism. If you’re in “feed” mode, your body cannot burn fat.
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✅A fat loss diet controls hunger and makes cravings less frequent and more manageable. You cannot willpower your way to sustainable body change! Eat 80-90% real, whole nutrient-dense foods. Prioritize lean protein, eat lots of vegetables, and the amount and type of starches that work for your unique metabolism, activity level, and preferences.
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Is this helpful? Let us know what HEALTHY foods have you confused!

✌🏻Batch cooking for life.

Ready for the week! My fridge is stocked with Roasted Asparagus and Broccoli, Wild Salmon Cakes, Brown Rice, and Carrot Soup with Turmeric & Ginger! Love cooking with what’s left in the fridge and pantry to set up meals for the next few days.

Who has their fridge stocked with good eats for the week ahead??? What did you buy/cook for the week ahead?
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#fatlossfoodies #batchcooking #mealprep #veggies #cooking #fatlosscookingschool #eatrealfood #instantpot

No gym. No problem!
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How cool is it that there are SO MANY ways to get amazing at-home workouts now? 💻📱Technology for the win!
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I haven’t set foot in a gym in a little over a week - and no joke, you guys - I was terrified!
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“What if I lose all my strength? What if my at-home workouts aren’t ‘enough’ to maintain my fitness level? What if I lose motivation?” - CRAZY, RIGHT?🤦🏼‍♀️ With some basic equipment - yoga mat, a barbell, a variety of plates - you can get and stay fit at home JUST FINE.
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Here’s what I’m loving so far for kick-ass at-home workouts. If you have one you love, add it in the comments!
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✖️Flexibility and Mind/Body: @alo.moves - yoga classes by @ashleygalvinyoga and Hannah Heller, and barre/Pilates classes with Adrienne Kimberly. ✖️Strength/Cardio: Metabolic10 from @jadeteta. Quick and dirty MetCon workouts that kick your butt in 30 mins or less.
✖️Strength: Les Mills CXWorx. 30-min functional core training. Having this in my weekly training is a non-negotiable for core strength and mobility. @lesmillsondemand.
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If you can’t get to a gym for whatever reason - distance, kids, time, budget, etc. - don’t let that stop you from MOVING!!! You can do plenty of fun workouts {at home} to move ya’ bod! 🏋🏼‍♀️🧘🏻‍♀️🏃🏼‍♀️💃🏼

You want things to be different...but they aren’t. Why is that?

Because your actions don’t match your words.

You say you’re tired of being a slave to calorie and macro tracking, yet you still use My Fitness Pal daily.

You say you’re tired of letting the scale eff with your head and ruin your day, but every morning - like clockwork - there you are. Standing on the damn scale.

You say you want to learn to trust yourself and your body, but the slightest twinge of uncertainty sends you running for answers from someone else.

Things will never change as long as you continue to cling to your old ways of thinking and acting. To get something NEW - a mindset, a body, a lifestyle - you have to do something new and GO. ALL. IN.

Decide what you want your life to be and go do it. Make your actions match your words. It really is that simple.
Alignment. Action. Every day.

Fat Loss Foodies

Durham, North Carolina

LeslieAnn@FatLossFoodies.com

Hours

LAQ Fitness, LLC | Durham, NC

Fat Loss Cooking School . Testimonials . FLF Trifecta