Loading...
cartergood | Carter Good | 📍CONVENIENT WEIGHT LOSS FOODS📍
—
I'm always asked which foods are best for losing weight. Truth is, there are no

Carter Good Instagram

📍CONVENIENT WEIGHT LOSS FOODS📍 — I'm always asked which foods are best for losing weight. Truth is, there are no "best" foods. No food will magically help you lose weight faster than any other... - However, one aspect of your food choices that can have a big impact on your ability to stay consistent is its convenience. - You see, most folks (including myself) don't have the time or patience or desire to spend hours a day cooking. They might stick to it at the start when they're uber motivated. Heck, maybe they keep it going for a couple weeks or months, too. But eventually, they reach a point where the time commitment's just too much. - That's why it's helpful to have a handful of convenient foods on deck for times when you're rushed or on the go. These six are some of my favorites, and they're staples in my day-to-day diet. - I'm curious to hear about some of YOUR favorite foods that are convenient and help you stay on track? Share 'em down below! ———

cartergood | Carter Good | The advice here is simple 'n' sensical. Unfortunately, that doesn't make it easy to internalize...
-
See, one of the big issues with fitness on Instagram is that it's super-duper easy to compare yourself to others. You'll see some dude with washboard abs or some lady with a poppin' booty 🍑 and start comparing your physical appearance and progress with theirs.
-
In certain situations, it can be a good thing. For example, there's nothing wrong with looking at what others have achieved and using their discipline to fuel your own journey. The problem is when you start to compare YOUR results and YOUR process with that of others.
-
There are a couple of reasons why this is a No-No:
-
☝️No-No Reason #1 - You'll never really know the in's & out's of someone else's journey, especially not if you're basing it solely on a 1200x1200 Instagram post. Chance are, they've been doing this a long time, and you're comparing your beginning to their middle or end.
-
✌️No-No Reason #2 - We all have different genetics, bone structures, muscle-building potentials, etc., so it's ridiculous to think you'll look exactly like someone else.
-
I'll be honest... that truth came crashing over me in a not-so-healthy way. It was incredibly frustrating to realize I probably wouldn't look exactly like some of my fitness

Carter Good Instagram

The advice here is simple 'n' sensical. Unfortunately, that doesn't make it easy to internalize... - See, one of the big issues with fitness on Instagram is that it's super-duper easy to compare yourself to others. You'll see some dude with washboard abs or some lady with a poppin' booty 🍑 and start comparing your physical appearance and progress with theirs. - In certain situations, it can be a good thing. For example, there's nothing wrong with looking at what others have achieved and using their discipline to fuel your own journey. The problem is when you start to compare YOUR results and YOUR process with that of others. - There are a couple of reasons why this is a No-No: - ☝️No-No Reason - You'll never really know the in's & out's of someone else's journey, especially not if you're basing it solely on a 1200x1200 Instagram post. Chance are, they've been doing this a long time, and you're comparing your beginning to their middle or end. - ✌️No-No Reason - We all have different genetics, bone structures, muscle-building potentials, etc., so it's ridiculous to think you'll look exactly like someone else. - I'll be honest... that truth came crashing over me in a not-so-healthy way. It was incredibly frustrating to realize I probably wouldn't look exactly like some of my fitness "idols." - Over time, though, I've realized there's no sense in complaining about things that are out of your control. All you can (and should) do is focus on yourself. - Are you making small progress day-to-day? Can you look back a few months ago and say you're proud of how far you've come? If you can answer "yes" to those questions, then I guarantee it'll motivate you to keep going. If you answer "no," then you can decide right meow to start the process of becoming your best self. - Remember, this is YOU vs. YOU. ———

cartergood | Carter Good | 📍WHAT TO DO AFTER A BINGE📍
—
👫Tag a Friend Who Needs To See This!👫
-
It doesn't matter how much willpower or motivation you have. Inevitably, you'll make a mistake or along your fitness journey.
-
Don’t get me wrong. You should always try your best to stay the course, but if you assume everything will be 100% perfect, you’ll just be shooting yourself in the foot. Truth is, there will come a time when you accidentally go over & and eat more than planned...
-
Which is why HOW YOU RESPOND is so stinkin' important!
-
After a day of binge eating, if you punish yourself with cardio 😰, try to

Carter Good Instagram

📍WHAT TO DO AFTER A BINGE📍 — 👫Tag a Friend Who Needs To See This!👫 - It doesn't matter how much willpower or motivation you have. Inevitably, you'll make a mistake or along your fitness journey. - Don’t get me wrong. You should always try your best to stay the course, but if you assume everything will be 100% perfect, you’ll just be shooting yourself in the foot. Truth is, there will come a time when you accidentally go over & and eat more than planned... - Which is why HOW YOU RESPOND is so stinkin' important! - After a day of binge eating, if you punish yourself with cardio 😰, try to "recover" by consuming very little food 💀, or say “screw it” and dig yourself into a deeper hole 🕳, you’ll only be setting yourself up for more mistakes down the road… - What's worse, that type of response creates the perfect storm for worsening your relationship with food, body image issues, and yo-yo dieting 👎 - ✅ Instead, the BEST possible thing you can do after bingeing is... - Nothing at all. - Seriously. - One day (or even multiple days) of binge eating is NOT a big deal. Get back to your regular exercise plan 🏋️, back to your regular eating plan 🍎, and forget it ever happened. Do that, and you’ll be surprised how quickly you bounce back! - Remember, It's not about being perfect; it's about doing your best and ALWAYS getting back on track ❤️ ———

cartergood | Carter Good | Sometimes you want a salad. Sometimes you want a pizza. Sometimes you can’t decide... so you order both 🙊
-
But on a serious note, I want to talk about this whole “good” vs. “bad” food mentality. See, a lot of people categorize foods using these two labels...
-
Pizza, burgers, and fries? BAD foods.
Salad, fruit, and veggies? GOOD foods.
-
It makes sense intuitively, but the problem is there’s really no such thing as “good” and “bad” foods. Yes, some foods may have more nutrients that other foods. Some foods may have more calories than others. Neither of those things inherently make a food good or bad, though...
-
Plus, nutrition is never black and white.
-
A salad might have more nutrients than a pizza, but that doesn’t mean all pizzas are void of nutrients. What’s more, I’ve seen folks eating “healthy” salads that have more calories than pizza!
-
The Bottom Line: eating “good” foods and avoiding “bad” foods isn’t guaranteed to help you lose weight and stay lean. What DOES guarantee weight loss is controlling your calories and eating whole foods most of the time.
———
#cartergood #weightloss #weightlossjourney #weightlosssupport #weightlossfood #weightlossdiet #goodfood #badfood #heathyfood #healthydiet #pizza #pizzalover #pizzaisbae #salad #nutrition #nutritiontips #nutritioncoach #weightlosscoach #healthyweightloss #flexibledieting #iifym #fitness #fitnessfood #fitnessdiet #fatloss #fatlossjourney #calories #countingcalories #weightwatchers Instagram Photos | videos | post

Carter Good Instagram

Sometimes you want a salad. Sometimes you want a pizza. Sometimes you can’t decide... so you order both 🙊 - But on a serious note, I want to talk about this whole “good” vs. “bad” food mentality. See, a lot of people categorize foods using these two labels... - Pizza, burgers, and fries? BAD foods. Salad, fruit, and veggies? GOOD foods. - It makes sense intuitively, but the problem is there’s really no such thing as “good” and “bad” foods. Yes, some foods may have more nutrients that other foods. Some foods may have more calories than others. Neither of those things inherently make a food good or bad, though... - Plus, nutrition is never black and white. - A salad might have more nutrients than a pizza, but that doesn’t mean all pizzas are void of nutrients. What’s more, I’ve seen folks eating “healthy” salads that have more calories than pizza! - The Bottom Line: eating “good” foods and avoiding “bad” foods isn’t guaranteed to help you lose weight and stay lean. What DOES guarantee weight loss is controlling your calories and eating whole foods most of the time. ———

cartergood | Carter Good | Which is best for weight loss - diet or exercise? —> the age-old question that's been perplexing dieters since the beginning of time...
-
Some say it's 100% diet...
Some say it's 80% diet and 20% exercise...
Some say it's 50/50...
-
The truth is that neither is better than the other. Each one plays an essential role in losing fat and living a healthy life. Here's how I like to think about it...
-
Your Diet 🍎 determines HOW MUCH weight you lose. It's the best way to ensure you're consistently eating in a calorie deficit.
-
Now you might be thinking,

Carter Good Instagram

Which is best for weight loss - diet or exercise? —> the age-old question that's been perplexing dieters since the beginning of time... - Some say it's 100% diet... Some say it's 80% diet and 20% exercise... Some say it's 50/50... - The truth is that neither is better than the other. Each one plays an essential role in losing fat and living a healthy life. Here's how I like to think about it... - Your Diet 🍎 determines HOW MUCH weight you lose. It's the best way to ensure you're consistently eating in a calorie deficit. - Now you might be thinking, "But(t🍑) Carter, can't I just burn a bunch of calories with cardio and create the same deficit?" For sure, you could, but it's a lot harder to do, especially in the long run. Reason being, burning an additional 500 calories per day (every single day) is much harder than taking in 500 fewer calories from food. - Oh, and those are 500 calories you'd need to burn ON TOP of what you're already expending during the day through normal bodily processes, walking, fidgeting, and everything else! - Plus, the "500 calories per day" number is assuming your calorie intake stays the same each day, which usually doesn't happen. Typically, folks tend to feel hungrier as they exercise more and lose weight, and even a small 200-300 increase in calories can cut their deficit in half. - So that means diet is the clear winner, right? Not quite. You see, while diet is best for losing weight, it has very little to do with the TYPE of weight you end up losing, which is where exercise — specifically resistance & strength training — comes in. - When you include resistance training alongside a calorie deficit diet, the ratio of fat loss to muscle loss you experience will be much higher. In fact, if you're new to lifting, there's a good chance you'll end up building muscle and losing fat at the same time! - So to answer the question, "diet or exercise for fat loss," my answer is... DO BOTH! ✅ They're each important and play a unique role in maximizing your results 👌 ———

cartergood | Carter Good | 📍HOW TO MAKE EXERCISE A HABIT📍
—
I'm gonna let you in a teensy little secret about myself... I don't love working out.
-
Wait, what!? The fitness coaching doesn't love working out?
-
Let me explain. I don't *hate* working out, but if I were to make a list of the ten things I love doing, exercising wouldn't crack the top 5.
-
I feel like this is valuable info to share too. You'll see all kinds of fitness models on Instagram with their #GymRats or #IronAddicts hashtags and might think there's something wrong with you since you don't have to same gusto for workout out.
-
Well, I'm here to tell you that you do NOT need to fall in love with exercise. Of course, you can (and should) learn to like it, but don't think you have to make the gym your second home to see results.
-
One of the best ways you can reap the benefits of exercise, and learn to enjoy it in the process, is by making it a healthy habit in your life. Here are a few of my favorite ways to get started:
-
1. Do it First Thing in The Morning - you'll get it out of the way and start your day with a win.
-
2. Set Out Clothes The Night Before - this will make it easier to get up and go
-
3. Put It In Your Schedule - that way you can't make excuses when it comes time to actually do it.
-
4. Follow a Set Workout Routine - this makes your workout more productive and time-efficient.
-
5. Don't Start Out Doing Too Much - doing too much will only lead to burnout. Start small and slowly work your way up.
-
6. Workout With Friends - to build accountability and make it fun.
-
7. Combine it With Chores - this goes back to making exercise more time-efficient.
-
8. Something Beats Nothing - a 20-minute walk beats no walk at all.
-
9. Make Sure It's Goal-Focused - wanna build muscle? Lift weights. Wanna improve your cardiovascular health? Do more cardio.
-
💥💥 What are some strategies you use to make exercise a habit? Let me know down below! 👇👇👇
——— Instagram Photos | videos | post

Carter Good Instagram

📍HOW TO MAKE EXERCISE A HABIT📍 — I'm gonna let you in a teensy little secret about myself... I don't love working out. - Wait, what!? The fitness coaching doesn't love working out? - Let me explain. I don't *hate* working out, but if I were to make a list of the ten things I love doing, exercising wouldn't crack the top 5. - I feel like this is valuable info to share too. You'll see all kinds of fitness models on Instagram with their or hashtags and might think there's something wrong with you since you don't have to same gusto for workout out. - Well, I'm here to tell you that you do NOT need to fall in love with exercise. Of course, you can (and should) learn to like it, but don't think you have to make the gym your second home to see results. - One of the best ways you can reap the benefits of exercise, and learn to enjoy it in the process, is by making it a healthy habit in your life. Here are a few of my favorite ways to get started: - 1. Do it First Thing in The Morning - you'll get it out of the way and start your day with a win. - 2. Set Out Clothes The Night Before - this will make it easier to get up and go - 3. Put It In Your Schedule - that way you can't make excuses when it comes time to actually do it. - 4. Follow a Set Workout Routine - this makes your workout more productive and time-efficient. - 5. Don't Start Out Doing Too Much - doing too much will only lead to burnout. Start small and slowly work your way up. - 6. Workout With Friends - to build accountability and make it fun. - 7. Combine it With Chores - this goes back to making exercise more time-efficient. - 8. Something Beats Nothing - a 20-minute walk beats no walk at all. - 9. Make Sure It's Goal-Focused - wanna build muscle? Lift weights. Wanna improve your cardiovascular health? Do more cardio. - 💥💥 What are some strategies you use to make exercise a habit? Let me know down below! 👇👇👇 ———

cartergood | Carter Good | 📍SIGNS OF PROGRESS YOU MAY NOT RECOGNIZE📍
—
If you're like 99.99% of people, then you know how super-duper easy it is to obsess over scale weight.
-
And who could blame you? Every day, there are 100s, if not 1000s of advertisements thrown at you saying

Carter Good Instagram

📍SIGNS OF PROGRESS YOU MAY NOT RECOGNIZE📍 — If you're like 99.99% of people, then you know how super-duper easy it is to obsess over scale weight. - And who could blame you? Every day, there are 100s, if not 1000s of advertisements thrown at you saying "lose 10 pounds doing THIS!" or "7 pounds lighter in just seven days doing THAT!" Even though, deep down, you know those types of claims are doggy doo-doo, they can be difficult to ignore. - Truth is, the scale is much less important than you're lead to believe. - Don't get me wrong. It can be useful for tracking and analyzing progress, but it's not everything. Reason being, there are all sorts of thingz 'n' stuffz that influence your daily & weekly body weight which ultimately makes it unreliable to use on its own. - Plus, the scale doesn't have to move to make progress. Here are some examples: - 1. Maintaining a New Low Weight - it's easy to get frustrated when you're "plateaued" at a specific body weight. Think about it this way, though. You may not be losing, but you're maintaining a leaner body... that's progress! - 2. Losing Inches at the Same Weight - if you're not already taking measurements (at least waist & hips), then you need to start right meow. The scale might not budge, but if your measurements are going down, that's 'effing progress! - 3. Getting Stronger - it's a good sign you're building muscle, which is progress. Plain & simple. - 4. Subtle Changes in the Mirror - this is where pictures come in handy. It's difficult to see physical changes when you're looking at yourself every single. Progress pics taking bi-weekly or monthly will help show changes that aren't well reflected by a 2-3 digit number on the scale. - 5. Daily Activity Gets Easier - remember, there's more to losing weight than losing weight. Having more physical energy and conditioning is a huge win. It makes livin' your day-to-day life easier and more enjoyable. - What was your "f*ck the scale, I'm making progress!" moment? Comment below 👇. - I'll be picking 1-2 people at random to set up a FREE 20-min facetime call to talk about your fitness goals, eating pizza, best PB brands, & other shenanigans!

cartergood | Carter Good | I’m screen-smashing this from Gate B31 at the International Airport in Columbus, OH. (repeatedly hitting a glass screen doesn't count as writing or typing, right?)
-
I was supposed to be on a plane headed to Chicago about 90 minutes ago, but it seems the weather nor the plane equipment wants to cooperate.
-
I’ll be honest. I spent the first 85 or so minutes pretty frustrated. But then a thought hit me at minute 86...
-
Life’s full of things that are out of your control.
-
You leave the house on time but end up running into heavy traffic. You pay the water bill but a water main breaks. You book a flight, but the weather causes delays (😉)
-
Weight loss is similar. You can be dialed in with your nutrition and crush all your workouts, but the scale might not change or move as fast as you’d hope.
-
And while none of those things are fun, they’re realities, and you have two choices:
-
1 —> whine & complain 😭
-
2💥 —> focus on what you CAN control and make the best of situations you can’t control.
-
(hint: numero dos ✌️ is the right choice pretty much every single time)
———
#cartergood #selfie #motivation #airport #airportlife #airportspittin #fitness #weightloss #weightlosscoach #fitnesscoach #dietcoach #cocktails #weightlossjourney #weightlossstory #weightlossmotivation #weightlosssupport #weightlosshelp #weightlossinspiration Instagram Photos | videos | post

Carter Good Instagram

I’m screen-smashing this from Gate B31 at the International Airport in Columbus, OH. (repeatedly hitting a glass screen doesn't count as writing or typing, right?) - I was supposed to be on a plane headed to Chicago about 90 minutes ago, but it seems the weather nor the plane equipment wants to cooperate. - I’ll be honest. I spent the first 85 or so minutes pretty frustrated. But then a thought hit me at minute 86... - Life’s full of things that are out of your control. - You leave the house on time but end up running into heavy traffic. You pay the water bill but a water main breaks. You book a flight, but the weather causes delays (😉) - Weight loss is similar. You can be dialed in with your nutrition and crush all your workouts, but the scale might not change or move as fast as you’d hope. - And while none of those things are fun, they’re realities, and you have two choices: - 1 —> whine & complain 😭 - 2💥 —> focus on what you CAN control and make the best of situations you can’t control. - (hint: numero dos ✌️ is the right choice pretty much every single time) ———

cartergood | Carter Good | 📍HEALTHY FAT LOSS📍
—
I’m a big fan of efficiency.
-
No matter what I’m doing — playing video games, cooking, exercising, cleaning, shopping — I’m always looking to get the “ most bang for my buck.”
-
For healthy fat loss, it really is as simple as:
-
🔘 Controlling Calories
🔘 Eating Lots of Whole Foods
🔘 Strength Training
🔘 Staying Active
🔘 *Occasionally* Eating Pizza (see P.S.)
-
The other diet & products you see falling in and out of popularity might help in certain situations, but they’re mostly, if not entirely a waste of your time.
-
💥PS. Let me explain the last point a bit further...
-
I'll admit I have a mildly inappropriate relationship with pizza, which is why I frequently use it in my posts. But your

Carter Good Instagram

📍HEALTHY FAT LOSS📍 — I’m a big fan of efficiency. - No matter what I’m doing — playing video games, cooking, exercising, cleaning, shopping — I’m always looking to get the “ most bang for my buck.” - For healthy fat loss, it really is as simple as: - 🔘 Controlling Calories 🔘 Eating Lots of Whole Foods 🔘 Strength Training 🔘 Staying Active 🔘 *Occasionally* Eating Pizza (see P.S.) - The other diet & products you see falling in and out of popularity might help in certain situations, but they’re mostly, if not entirely a waste of your time. - 💥PS. Let me explain the last point a bit further... - I'll admit I have a mildly inappropriate relationship with pizza, which is why I frequently use it in my posts. But your "pizza" might be cookies or ice cream or beer or going out or whatever. - The thing that isn’t necessarily fitness related or healthy, but you enjoy eating/doing... - I say you SHOULD enjoy that thing on occasion - just don’t let “on occasion” turn into every day. ———

cartergood | Carter Good | Far too often, people let small mistakes completely derail them.
-
One night of overeating on Friday and they say

Carter Good Instagram

Far too often, people let small mistakes completely derail them. - One night of overeating on Friday and they say "screw it" to the rest of the weekend. One missed workout turns into weeks of skipping the gym. - Here's the truth. Mistakes are unavoidable. Yes, do your best to avoid slip-ups, but there will be days you eat more than planned. You'll miss a workout from time to time. Those things are inevitable. - What matters 100x more than never making mistakes is how quickly you get back on track. - Thing is, you get results from what you do most of the time. Be on point with your nutrition and exercise most of the time, and the occasional slips won’t be a huge deal. ———

cartergood | Carter Good | 📍HOW TO LOSE 140 LBS📍
—
If there's one piece of advice I'd give to someone who's about to start their weight loss journey, I would be to understand & respect the power of the minimum effective dose (MED)
-
The MED basically refers to doing the least amount possible to get the best or

Carter Good Instagram

📍HOW TO LOSE 140 LBS📍 — If there's one piece of advice I'd give to someone who's about to start their weight loss journey, I would be to understand & respect the power of the minimum effective dose (MED) - The MED basically refers to doing the least amount possible to get the best or "most effective" results possible. It's helpful to follow for all sorts of things, and weight loss is definitely one of them. - See, a lot of the times, folks will look for the most extreme diet & exercise plan they can find. The thinking is that the more intense the plan, the quicker they'll get results. - And while on paper that sounds all nice & dandy, it's a nightmare when it comes to actually doing it... - Reason being, most people have years of unhealthy habits under their belt. So while in the short term, extreme exercise protocols and restrictive diets can work, they end up creating so much stress and resistance in the long run that those bad habits start to crop up again. - When you focus on the MED, you still get results in the short term (just maybe not as fast), but it'll be much easier to stay consistent, which sets you up for success in the long run. - It's essentially working smarter, not harder. - So what does the MED look like? At a quick glance, it means focusing on the fundamentals. Things like eating in a calorie deficit, eating mostly whole foods, and staying active in the gym and everyday life. It also means that you're focused on the day-to-day process of doing those fundamental things instead of letting yourself get overwhelmed with the end goal. - The cool thing is, when you're focused on the MED, it makes it MUCH easier to both stay consistent and develop a healthy relationship with your diet and exercise. - In the long run, those things are what help you get results and keep 'em forever 💪 ———

cartergood | Carter Good | 📍WEIGHT LOSS FACT📍
—
I love this graphic because it perfectly illustrates two ✌️ of the biggest “whoopsy-daisy’s” folks make when they’re trying to lose weight and get lean.
-
The first mistake is on the left ❌ —> thinking that eating something “bad” or unhealthy is going to completely undo their hard work.
-
The second mistake is on the right ❌—> thinking a few “good” or healthy meal should lead to noticeable weight loss results.
-
Here’s the Truth ✅: what you do MOST of the time is waaaaay more important than what you do SOME of the time. That goes for both “good” and “bad” eating.
-
In other words, don’t freak out over the occasional pizza or ice cream or chocolate or whatever. Instead, focus on hitting your targets the majority of the time. What's more, if you do overeat, focus on getting back on track as quickly as you can. (bonus point if you can fit a few slices of 🍕 into your daily targets w/o going over👌)
-
The same goes for occasionally eating healthy foods. Don’t assume eating a salad 🥗 3-4 times a week will magically solve all your weight loss woes.
-
If you want to make real changes to your body, then you need to focus on all of your eating behaviors & habits, especially the ones you struggle with the most.
———
#cartergood #weightloss #weightlossjourney #weightlossmotivation #weightlosscoach #weightlossdiet #weightlosssupport #weightlosssuccess #losingweight #fatloss #fit #fitness #fitspo #fitnessfood #fitnesstips #diet #dieting #healthy #healthyeating #healthydiet #healthyweightloss #moderation #flexibledieting #countingcalories #caloriecounting #nutrition #nutritioncoach #salad #pizza #nutrition Instagram Photos | videos | post

Carter Good Instagram

📍WEIGHT LOSS FACT📍 — I love this graphic because it perfectly illustrates two ✌️ of the biggest “whoopsy-daisy’s” folks make when they’re trying to lose weight and get lean. - The first mistake is on the left ❌ —> thinking that eating something “bad” or unhealthy is going to completely undo their hard work. - The second mistake is on the right ❌—> thinking a few “good” or healthy meal should lead to noticeable weight loss results. - Here’s the Truth ✅: what you do MOST of the time is waaaaay more important than what you do SOME of the time. That goes for both “good” and “bad” eating. - In other words, don’t freak out over the occasional pizza or ice cream or chocolate or whatever. Instead, focus on hitting your targets the majority of the time. What's more, if you do overeat, focus on getting back on track as quickly as you can. (bonus point if you can fit a few slices of 🍕 into your daily targets w/o going over👌) - The same goes for occasionally eating healthy foods. Don’t assume eating a salad 🥗 3-4 times a week will magically solve all your weight loss woes. - If you want to make real changes to your body, then you need to focus on all of your eating behaviors & habits, especially the ones you struggle with the most. ———

cartergood | Carter Good | Right meow, I'm at my favorite coffee shop, sitting in my favorite spot, and sipping on my favorite single origin coffee blend. If you asked me, I'd say it's turning into a pretty swell Friday afternoon.
-
Sitting here, I got to thinking about some of the

Carter Good Instagram

Right meow, I'm at my favorite coffee shop, sitting in my favorite spot, and sipping on my favorite single origin coffee blend. If you asked me, I'd say it's turning into a pretty swell Friday afternoon. - Sitting here, I got to thinking about some of the "truths" I've learned throughout weight loss & fitness journey. Things that have helped me through the rough patches or when I lacked the motivation to keep going. - I wrote a few down and thought I'd share 'em with y'all before you head out for your Friday evening festivities. - 1️⃣ Progress is progress, no matter how small 🐢 - sounds a little "Dr. Seuss-y", I know. But it's true as can be. Often, people won't make as quick of progress as they hoped for and, in turn, make changes to their diet and exercise plan that are ultimately unsustainable. The thing about progress, though, is that it won't always be linear. There are gonna be times when you lose weight it slower than you'd want, and that's okay. That's normal. ANY progress is a good thing. - 2️⃣ What works for someone else might not work for you, and that's okay - just because your friend or family member lost weight following some keto-paleo-vegan diet doesn't mean it's going to work for you too. Sure, experiment and see what sticks, but what you ultimately decide to do needs to be something that you both enjoy and can see yourself doing in the long run. It needs to work for YOU. - 3️⃣ Sex counts as exercise - just wanted to throw this in for funsies... but, I mean, it IS true. 🤓 - 4️⃣ If you refuse to quit, success is inevitable - there are going to be times you feel like giving up, and that's totes normal. - Everyone feels like calling it quits at some point... - However, what separates those who fail from those who succeed is that successful dieters are relentlessly consistent. Be willing to stick to what's working and make a change when something's not working, and I promise you'll be successful in the long run. ———

cartergood | Carter Good | In 2013, I was starting my freshman year of college. And while most kids were excited to escape their parent's clutches, I was terrified.
-
At the time, I was going through a major identity crisis. I had just lost over 140 lbs, and everyone from high school knew me as the

Carter Good Instagram

In 2013, I was starting my freshman year of college. And while most kids were excited to escape their parent's clutches, I was terrified. - At the time, I was going through a major identity crisis. I had just lost over 140 lbs, and everyone from high school knew me as the "guy who lost weight." The problem now was no one at college would know that. They'd just see me for who I was, and that scared me... because I wasn't even sure who "I” was... - So I hid ⛺️. Instead of going out to make new friends and have new experiences, I stayed in my dorm room. The only time I'd leave was for class or food. - To no surprise, I got lonely. Very, very lonely. - I felt stuck, too. I wanted to go out and meet people, but the fear I had paralyzed me from getting out of bed... - "What if they found out I had lost a bunch of weight and started asking me questions?" - "What would happen if they saw my loose skin?" - “What if they found out that, despite looking physically lean and happy, I was mentally & emotionally falling apart?" - All irrational thoughts, I know. But they felt real to me, and it sent me into one of the darkest times of my life. Eventually, I broke down and called my mom crying on the phone because I didn't know who I was or what I was doing with my life. - Here's where the "aha" moment would usually come. But the truth is I didn't get better all at once. - I continued to struggle... but I worked on getting a tiny bit better every single day. Over time, those small improvements turned into extraordinary changes. - Today, I'm in an entirely different, more positive headspace. I’m by no means perfect, but I'm MUCH better. - For me, complacency has always been the cause of my unhappiness. If I'm not careful, it's easy to for me to fall into my old ways. The tattoo you see on my left arm is to remind myself to "never stop moving & improving." - I don't know where you are at in your life right meow (🐱), but please know that there's NOTHING you can't overcome. Whether you're trying to lose weight, forgive someone, or improve your self-love — remember that you don't have to fix everything at once. Just focus on making small improvements every day ❤️

cartergood | Carter Good | 📍HOW TO MAKE FITNESS A HABIT📍
—
I've learned a bunch-a-stuff from losing weight and coaching clients. When it comes to turning short-term success into long-term sustainability, I've learned it all comes down to building habits.
-
See, we are all creatures of habit to some extent. We all have daily/weekly rituals and routines that impact what we do & don't do. For a lot of peeps getting started, this fitness stuff — eating healthy, tracking nutrition, working out, etc. — go AGAINST their already established habits, which is why they ultimately fail to succeed.
-
And that's why I always say,

Carter Good Instagram

📍HOW TO MAKE FITNESS A HABIT📍 — I've learned a bunch-a-stuff from losing weight and coaching clients. When it comes to turning short-term success into long-term sustainability, I've learned it all comes down to building habits. - See, we are all creatures of habit to some extent. We all have daily/weekly rituals and routines that impact what we do & don't do. For a lot of peeps getting started, this fitness stuff — eating healthy, tracking nutrition, working out, etc. — go AGAINST their already established habits, which is why they ultimately fail to succeed. - And that's why I always say, "What you do to LOSE weight should be similar to what you do to MAINTAIN a healthy body." That means avoiding the extremes and using moderation with both your diet & exercise regimen. - Now, this is by no means a comprehensive list of habit-forming tips & tricks. But if you're doing all or some of these nine things, I guarantee you're well on your way to developing a healthier and happier relationship with fitness. - 1️⃣ Don't Eat Too Few Calories - this is a one-way ticket to binge city - 2️⃣ Eat Nutritious Foods You Enjoy - chances are, there are a lot of "healthy foods" you actually enjoy - 3️⃣ It's Okay to Eat Some "Fun Foods" - that one bag of M&M's or glass of wine on occasion ain't gonna hurt ya - 4️⃣ Don't Treat Exercise Like it's Punishment - remember, you're exercising to improve your health & better yourself - 5️⃣ Make Exercise & Diet Convenient - You already have an established weekly routine. Try to make your diet and exercise work with it - not against it - 6️⃣ Something is Always Better Than Nothing - a 20-minute walk beats sitting on the couch complaining about not having time to exercise - 7️⃣ Make Sleep a Priority - sleep sets up your day for success or failure - 8️⃣ Focus on Your Own Progress - because who gives a f*ck how much weight "Sally" has lost - 9️⃣ Make Sure You're Having Fun - Fitness should improve your life... NOT cause more stress ———

cartergood | Carter Good | I used to think the key to being happy was losing weight.

Seriously. It's ALL I thought about. Every single day.
-
“I can't wait to be lean! Then I can start enjoying life

Carter Good Instagram

I used to think the key to being happy was losing weight. Seriously. It's ALL I thought about. Every single day. - “I can't wait to be lean! Then I can start enjoying life" “As soon as I have a bicep peak & six-pack abs... THEN I'll feel confident enough to go out" - I mean, can you blame me? Pop culture and social media platforms are chock-full of half-nakie hot people smiling 'n' laughing. They're basically saying "be more like us!" Throw on top of that the thousands of advertisments saying things like, "20 lbs to a skinner & happier you!" and it's no wonder we get duped into thinking weight loss is the answer to all our woes. - Well, truth is, it's not. Not even close. - Sure, in the short-term it can make you feel a bit better. But it's equivalent to putting a band-aid on a sword wound. Eventually, whatever deeper reasons you have for being unhappy are going to bleed through. - And I know that's not exactly "sunshine & rainbows" news. It's not as motivating as a "20 lbs & happier in 20 days" diet advertisement. But it's the truth, and the sooner you accept it, the sooner you can start making real change. - Don't worry — there's a happy solution to all this doom & gloom 🤗 - Instead of losing weight to be happy, flip the script. Start working on your happiness NOW. Like, right meow. Start choosing to be happy and think of losing weight as a way to better yourself and express self-love. - On the outside, you're still just losing weight. But on the inside, it'll make a world of difference ❤️ ———

cartergood | Carter Good | 📍SIX WAYS TO EAT MORE FRUITS & VEGGIES📍
—
Listen. We all know it's important to eat fruits & veggies. They’re vital for optimal health and help fill your belly for fewer calories (which is crucial for staying consistent on your diet)
-
But let's be honest... very few of us can effortlessly eat the recommended 2-4 servings of both fruits AND veggies each day. A lot of people think it's because they don't like eating fruits & vegetables, and maybe that's true. But I honestly believe it can be fixed with proper preparation techniques.
-
In fact, when you have strategies in place that make fruits & veggies convenient and tasty, you might be surprised to find how easy it can be to including (and enjoying) more fruits & veggies in your diet!
-
Here are six strategies in this post are all ones I use for myself and with my clients on a regular basis:
-
1️⃣ Make 'em Convenient - you'll be a LOT more likely to eat the fruits & veggies in your house if they're pre-washed, pre-chopped, and ready to go
-
2️⃣ Eat 'em To Start Your Day - you'll start with a Do you have any tips or tricks for eating more fruits & veggies? Let me know in the comments! ——— Instagram Photos | videos | post" title="cartergood | Carter Good | 📍SIX WAYS TO EAT MORE FRUITS & VEGGIES📍 — Listen. We all know it's important to eat fruits & veggies. They’re vital for optimal health and help fill your belly for fewer calories (which is crucial for staying consistent on your diet) - But let's be honest... very few of us can effortlessly eat the recommended 2-4 servings of both fruits AND veggies each day. A lot of people think it's because they don't like eating fruits & vegetables, and maybe that's true. But I honestly believe it can be fixed with proper preparation techniques. - In fact, when you have strategies in place that make fruits & veggies convenient and tasty, you might be surprised to find how easy it can be to including (and enjoying) more fruits & veggies in your diet! - Here are six strategies in this post are all ones I use for myself and with my clients on a regular basis: - 1️⃣ Make 'em Convenient - you'll be a LOT more likely to eat the fruits & veggies in your house if they're pre-washed, pre-chopped, and ready to go - 2️⃣ Eat 'em To Start Your Day - you'll start with a "win," which will build momentum to continue eating fruits & veggies the rest of the day - 3️⃣ Eat 'em First During a Meal - start your dinner with a salad or piece of fruit - 4️⃣ Make 'em Your Snacks - I'm not a huge fan of snacking, but when I do snack, It's ALWAYS a piece of fruit or vegetable (usually paired with lean protein) - 5️⃣ Don't Fear 'em Frozen - No. Frozen fruit & veggies are not bad for you. They don't have significantly fewer nutrients either. If someone says they’re bad, you have my permission to smack them 👋 - 6️⃣ Add Flavor & Spice to 'em - don't be afraid to add sauce or seasoning to your veggies. It'll make them taste better, and you'll be more likely to eat more of them. Just make sure your sauces aren't adding sneaky calories ;) - 💥 —> Do you have any tips or tricks for eating more fruits & veggies? Let me know in the comments! ——— Instagram Photos | videos | post">

Carter Good Instagram

📍SIX WAYS TO EAT MORE FRUITS & VEGGIES📍 — Listen. We all know it's important to eat fruits & veggies. They’re vital for optimal health and help fill your belly for fewer calories (which is crucial for staying consistent on your diet) - But let's be honest... very few of us can effortlessly eat the recommended 2-4 servings of both fruits AND veggies each day. A lot of people think it's because they don't like eating fruits & vegetables, and maybe that's true. But I honestly believe it can be fixed with proper preparation techniques. - In fact, when you have strategies in place that make fruits & veggies convenient and tasty, you might be surprised to find how easy it can be to including (and enjoying) more fruits & veggies in your diet! - Here are six strategies in this post are all ones I use for myself and with my clients on a regular basis: - 1️⃣ Make 'em Convenient - you'll be a LOT more likely to eat the fruits & veggies in your house if they're pre-washed, pre-chopped, and ready to go - 2️⃣ Eat 'em To Start Your Day - you'll start with a "win," which will build momentum to continue eating fruits & veggies the rest of the day - 3️⃣ Eat 'em First During a Meal - start your dinner with a salad or piece of fruit - 4️⃣ Make 'em Your Snacks - I'm not a huge fan of snacking, but when I do snack, It's ALWAYS a piece of fruit or vegetable (usually paired with lean protein) - 5️⃣ Don't Fear 'em Frozen - No. Frozen fruit & veggies are not bad for you. They don't have significantly fewer nutrients either. If someone says they’re bad, you have my permission to smack them 👋 - 6️⃣ Add Flavor & Spice to 'em - don't be afraid to add sauce or seasoning to your veggies. It'll make them taste better, and you'll be more likely to eat more of them. Just make sure your sauces aren't adding sneaky calories ;) - 💥 —> Do you have any tips or tricks for eating more fruits & veggies? Let me know in the comments! ———

cartergood | Carter Good | I'm sharing this post to highlight one of my biggest insecurities after losing weight — loose skin.
-
In 2013, after losing 140+ pounds, I decided to get cosmetic skin surgery. But because of the skin size & location, my surgeon recommended a less invasive

Carter Good Instagram

I'm sharing this post to highlight one of my biggest insecurities after losing weight — loose skin. - In 2013, after losing 140+ pounds, I decided to get cosmetic skin surgery. But because of the skin size & location, my surgeon recommended a less invasive "mini-tummy tuck." I'll give more details in a future post, but for now, just know that it didn't get rid of all my skin, especially once I lost an addition 30 lbs after the surgery. - When I stand up, it's not as noticeable, but when I'm sitting or laying down, there's a lot of extra "stuff" hanging out around my belly, lower back, and booty-bum. - For the longest time (up until recently, actually) I was ridiculously insecure about it.... - If I had my shirt off at the pool/beach, I'd avoid sitting so my skin wouldn't "smoosh." During *intimate* situations with girls, I'd turn the lights off and keep my shirt on so they wouldn't see my stomach (sorry... just keeping it real 😉) - In pictures, every pose would be perfectly calculated to hide and disguise any trace of my loose skin. - And I could sit here and say it doesn't bother me anymore. I could say, "I hardly notice my loose skin!" That would be a lie, though. - A big ol' fat lie-a-roonie - Truth is, it still bothers me... it just doesn't cripple me. - Sure, I have loose skin, but that's not going to stop me from taking off my shirt in certain situations. I'm done spending every waking second micro-analyzing how "lean" I look in different positions. Everyone has flaws, and as cliche as it might sound, I believe our physical "imperfections" are what make us individually beautiful. - PS. a few days ago I shared a post talking about my struggle with body image. To be honest, I was a bit nervous to post it because it's something that, to this day, I'm still working on & improving. - But whatever fear I felt before posting pretty much disappeared after the unbelievable support and positivity you sent my way. What's more, I received hundreds of messages (which I'm still getting back to 😉) from folks sharing similar experiences... - So I just wanna say thank you. Thank you for the realness. Together, we are making a difference ❤️🤗 —

cartergood | Carter Good | 📍DID YOU GAIN 2-3 POUNDS IN A SINGLE DAY?📍
— 
Picture this. you've been dialed in with your diet and exercise, but despite being consistent, you wake up 2-3 pounds heavier than the day before... like, WTF!? 🤬
-
See, a lot of dieters have a love-hate relationship with the scale ❤️💔. When it’s going down, they’re happier than a squirrel with a new ’n’ shiny tin can of mixed nuts 🥜🐿. The second it goes up, though, they curse the weight loss gods & assume all their hard work is for nothing 😫
-
Here’s the deal. There are lots of reasons why your body weight may fluctuate up 2-3 pounds in a single day...
– 
Maybe you ate later than usual? ⏰ Maybe you ate more salt, and you're retaining a bit of water? 💦 Maybe you haven’t taken a big ol' dump yet? 💩 Seriously, there are HUNDREDS of things that could lead to higher-than-expected daily weigh-ins…
-
But one thing I can promise you is that it's NOT fat gain ❌
– 
Think about it… If you could actually gain or lose 2-3 pounds of fat in a day, you could theoretically lose 60-90 pounds in a single month 🗓. Obviously, that’s not the way things work. Losing fat takes time… a LONG time. Changes in body fat don’t happen day to day. Heck, they barely happen week to week.
-
 Bottom Line ✅: Occasionally, your weight is going to fluctuate. Sometimes by as much as 2-3 pounds… and that’s okay. 99.99% of that weight is from water, food, body stuffz, etc... NOT body fat.
– 
Chill out, relax, trust the system, and continue focusing on the things you can control — your consistency and adherence to the plan — and your weight WILL go down over time 📉🙂👍
———
#cartergood #weightloss #weightlossjourney #weightlosssupport #weightlosscoach #weightlosssuccess #weightlosscommunity #weightlossprogress #weightlossproblems #plateau #losingweight #diet #dieting #fitness #fitnessprogress #bodyprogress #fatloss #fatlossjourney #carbs #salt #gym #workout #lifting #muscle #burningfat Instagram Photos | videos | post

Carter Good Instagram

📍DID YOU GAIN 2-3 POUNDS IN A SINGLE DAY?📍
— 
Picture this. you've been dialed in with your diet and exercise, but despite being consistent, you wake up 2-3 pounds heavier than the day before... like, WTF!? 🤬 - See, a lot of dieters have a love-hate relationship with the scale ❤️💔. When it’s going down, they’re happier than a squirrel with a new ’n’ shiny tin can of mixed nuts 🥜🐿. The second it goes up, though, they curse the weight loss gods & assume all their hard work is for nothing 😫 - Here’s the deal. There are lots of reasons why your body weight may fluctuate up 2-3 pounds in a single day...
– 
Maybe you ate later than usual? ⏰ Maybe you ate more salt, and you're retaining a bit of water? 💦 Maybe you haven’t taken a big ol' dump yet? 💩 Seriously, there are HUNDREDS of things that could lead to higher-than-expected daily weigh-ins… - But one thing I can promise you is that it's NOT fat gain ❌
– 
Think about it… If you could actually gain or lose 2-3 pounds of fat in a day, you could theoretically lose 60-90 pounds in a single month 🗓. Obviously, that’s not the way things work. Losing fat takes time… a LONG time. Changes in body fat don’t happen day to day. Heck, they barely happen week to week. - Bottom Line ✅: Occasionally, your weight is going to fluctuate. Sometimes by as much as 2-3 pounds… and that’s okay. 99.99% of that weight is from water, food, body stuffz, etc... NOT body fat.
– 
Chill out, relax, trust the system, and continue focusing on the things you can control — your consistency and adherence to the plan — and your weight WILL go down over time 📉🙂👍
———

cartergood | Carter Good | When I was first getting into fitness, I would go back and forth with my nutrition views all the time.
-
One week, I'd think carbs were evil, the next week it was fat, then it was sugar, then it was butter, then it was dairy, then it was [insert pretty much any food here]
-
What's more, every time I'd change my views, I'd read about another diet camp that had the complete opposite approach with folks getting just as good of results!
-
So it got me thinking 🤔... how can there be so many different diets — some completely contradicting each other — helping people losing weight and improve their health? I started digging, and I discovered something.
-
Truth is, there are no

Carter Good Instagram

When I was first getting into fitness, I would go back and forth with my nutrition views all the time. - One week, I'd think carbs were evil, the next week it was fat, then it was sugar, then it was butter, then it was dairy, then it was [insert pretty much any food here] - What's more, every time I'd change my views, I'd read about another diet camp that had the complete opposite approach with folks getting just as good of results! - So it got me thinking 🤔... how can there be so many different diets — some completely contradicting each other — helping people losing weight and improve their health? I started digging, and I discovered something. - Truth is, there are no "good" or "bad" foods. Sure, some foods have more vitamins and minerals. Some foods have fewer calories than others. But neither of those things make a food inherently good or bad. - For weight loss, what's ultimately going to matter is how many calories you're eating on a regular basis. If someone's successful with losing weight, it means their diet, in some way, helped them consistently eat fewer calories. - Now I don't know about you, but I find this information to be freeing. Reason being, it's abundantly clear that eating whole, nutritious foods most of the time is important for both your physical and mental health... - BUT(t🍑), that doesn't mean you can't have "less nutritious" foods on occasion. It all comes down to moderation, balance, and most importantly, making sure you enjoy the foods you're eating. ———