Up and Adam Coaching

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McKinney, TX
Up and Adam Coaching

Checkout www.upandadamcoaching.com to learn more.

Our monthlyME app gives you direct access to elite trainers, a powerful community of support, and killer workouts you can do at home or in the gym with minimal equipment.

09/01/2022

Nutrition and fitness matter and are important when it comes to your overall health⁣⁣
⁣⁣..but they aren’t all that matters and they’re not the only things that are important⁣⁣
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✅ Sometimes, you'll say 'yes' to consuming a metric ton of veggies and exercising w/friends⁣⁣
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✅ Sometimes, you'll say 'no' to dessert to hit your calories⁣⁣
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✅ And other times, you may need to sink into your couch, binge-watch some New Girl, and enjoy some ... guilt free⁣⁣
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Or in this case... head to a ballgame and crush some hotdogs and fries 🌭 🍟 ⁣⁣
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🙏🏻 Your overall health will thank you for all of the above... at different times⁣⁣
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Progress ain't just a numba on da scale 😎⁣⁣
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08/23/2022

is the man⁣
⁣
Swipe to hear a little of his story⁣
⁣
TLDR version: ⁣
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✅ he lost weight, ⁣
✅ felt better, ⁣
✅ and improved his health without guilt, misery... and starving himself⁣
⁣
That's a lot of wins⁣
⁣
Legend has it... he still frequents Raising Cane's 🍗 ⁣
⁣
Do me a favor...⁣
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If you're frustrated with where you're at nutrition and fitness wise...⁣
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You never feel confident in your clothes...⁣
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You're sick of crazy diets... unrealistic workouts...⁣
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Friggin message me⁣
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Right now⁣
⁣
Do it ⁣
⁣
Your friendly neighborhood online coach,⁣
A⁣
⁣

08/19/2022

Here's something to try:⁣⁣
⁣⁣
Start experimenting with and building skills around letting your hunger/internal cues be your guide⁣⁣
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1️⃣ Eat when you're physically hungry⁣⁣
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2️⃣ Slow down, be present, and take your time at meals⁣⁣
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3️⃣ Stop when you're satisfied ⁣⁣⁣
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Whether it’s week day or weekend... ⁣⁣
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Early AM or late PM... ⁣⁣
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Family dinner or happy hour... ⁣⁣
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These are SOLID anchor habits⁣⁣
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No, it won't happen over night... ⁣⁣⁣
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Yes, it will take time/practice...⁣⁣⁣
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And you're not going to be perfect at it⁣⁣
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But it's legit freeing ⁣⁣
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Not sure how or where to start... DM me "FOODIE" and let's chat 💬 ⁣⁣
⁣⁣
Your friendly neighborhood online coach,⁣⁣
A⁣⁣
⁣⁣
#ᴋᴇᴇᴘɢᴏɪɴɢ

08/17/2022

Game changing⁣
⁣⁣
I’m not saying you can’t EVER “bring in da noise bring in da funk” (aka recognize when you can push yourself)⁣⁣
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Just maybe not 6 days a week⁣⁣
⁣⁣
Your friendly neighborhood online coach,⁣⁣
A⁣⁣
⁣⁣

08/14/2022

Your Sunday fist bump 👊🏼 ⁣
⁣
…and encouragement to make it a great week⁣
⁣
Won’t happen randomly⁣
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Get up⁣
⁣
Get at ‘em⁣
⁣
Get after it⁣
⁣
Your friendly neighborhood online coach,⁣
A⁣
⁣
💪

08/13/2022

I've had TWO spots open up this month⁣⁣
⁣⁣
So, let's chat⁣⁣
⁣⁣
It's already August (I swear it was just January 🤔)⁣⁣
⁣⁣
Soon, you'll blink and it'll be the holidays⁣⁣
⁣⁣
Holiday parties, family get togethers, and copious amounts of delicious foods⁣⁣
⁣⁣
Here's my encouragement...⁣⁣
⁣⁣
Don't wait:⁣⁣
⁣⁣⁣
🛑 For when things are less busy⁣⁣⁣
⁣⁣⁣
🛑 For when you find the right workout program⁣⁣⁣
⁣⁣⁣
🛑 For the beginning of the year⁣⁣
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Just start... now⁣⁣
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Take action... reach out to me if you have:⁣⁣⁣⁣
⁣⁣⁣⁣
1️⃣ tried dieting before and it hasn't worked (at least sustainably)⁣⁣⁣⁣
⁣⁣⁣⁣
2️⃣ never used an approach that fits your life (vs one that requires you to fit your life into a rigid plan)⁣⁣⁣⁣
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3️⃣ no ⁣⁣⁣⁣⁣⁣idea how to reach your goals with a busy schedule and a never ending list of to-dos⁣⁣⁣⁣
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But... you:⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
✅ know something has to change⁣⁣⁣⁣
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✅ are committed to taking action⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
✅ are down to learn how to track your food (photo food journal, hand portion, or calorie/macro style) ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
✅ consider yourself to be coachable⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
✅ are willing to ask for help and lean on the community, program resources, and myself⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
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DM me/comment below with the "🍩"⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
And we can chat 😎⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
Your friendly neighborhood online coach,⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
A⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

08/10/2022

Truth alert: creating a healthy lifestyle isn't "all-or-nothing."⁣⁣
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There's levels to this stuff.⁣⁣
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You're not an angel for eating your spinach and you're not evil when you eat a donut.⁣⁣
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There isn't one perfect workout style, exercise, duration...⁣⁣
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Some movement is better than no movement. ⁣⁣
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The fact is, depending on your life and situation, different choices will be more or less right for you in that moment. ⁣⁣
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And it's way more freeing to assess those choices on a continuum of "better" to "worse" versus "good" or "bad."⁣⁣
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Basically, I'm saying that learning how to think on a continuum is empowering and crazy important for your long-term, sustainable success.⁣⁣
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BONUS: it also applies to so many more areas than just health and fitness. ⁣⁣
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It's really a beautiful thing.⁣⁣
⁣⁣
Your friendly neighborhood online coach,⁣⁣
A⁣⁣
⁣⁣
#ᴋᴇᴇᴘɢᴏɪɴɢ

08/03/2022

Low key effort today ⁣(can be done from a couch, your bed, the toilet 🫢)⁣
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Take a few secs, let me know… and drop it, drop it below ⬇️ ⁣⁣
⁣⁣

07/28/2022

Think tortoise and the hair⁣
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Slow and steady wins the race 🏆 ⁣
⁣
But you gotta start ⁣
⁣
So grab a coffee ☕️ ⁣
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Get to steppin⁣
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Be a turtle 🐢 ⁣
⁣
Your friendly neighborhood online coach,⁣
A⁣
⁣

07/25/2022

I feel 25... but also, these hips don't lie 😬⁣⁣
⁣⁣
𝐀𝐧𝐲𝐰𝐚𝐲𝐬...⁣⁣
⁣⁣
Chances of this going viral = 0/10⁣⁣
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Chances of this changing your life = 10/10⁣⁣
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These seem so friggin simple... almost too simple 🤨 ⁣⁣
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And they are... but don't get it twisted ⁣⁣
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That doesn't mean easy⁣⁣
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Pick ONE that sounds good to you⁣
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Carve out time in your calendar for it 🗓 ⁣
⁣
And get after some imperfect action 😤⁣⁣
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Much love⁣⁣
⁣⁣
Your friendly neighborhood online coach,⁣⁣
A⁣⁣
⁣⁣

07/19/2022

We've all been there... and it's 100% normal.⁣⁣
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Maybe it's a Saturday morning brunch with frans ⁣
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You show up thinking "I'll have an egg white omelette and just one mimosa." ⁣⁣
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Next thing ya know, you're: ⁣⁣
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➡️ 3 slices of French Toast down (wondering when your extra side order of bacon is gonna arrive)⁣⁣
➡️ and telling the waiter to "keep those bottomless mimosas coming daddy"⁣⁣
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Livin ya best life... 😎⁣⁣
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Until the next morning... when you feel a cold hard slap in the face laced with guilt, shame, and regret... 😖⁣⁣
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Because you've no doubt... ruined your progress. ⁣⁣
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Listen up.⁣⁣
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No skimming by... capeesh?!⁣⁣
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You didn't ruin your progress.⁣⁣
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You're not a failure.⁣⁣
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And though you're probably thinking "I might as well give up..."⁣⁣
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You shouldn't.⁣⁣
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Once more for those who did skim (you promised!)⁣⁣
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Your progress is just fine.⁣
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It's not ruined.⁣
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It's not over.⁣⁣
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Don't quit.⁣⁣
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Don't give up.⁣⁣
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Binged Oreos and Nutter Butters all weekend??⁣⁣
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Haven't worked out since the last time the temperature gauge read below 90 degrees?? ⁣⁣
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Who cares... you're ok.⁣⁣
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The only way you "fail" is if you just stop... give up... throw in the towel... call it quits.⁣⁣
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Otherwise, you're fine.⁣⁣
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Seriously.⁣⁣
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I promise.⁣
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So be nice to yourself.⁣⁣
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Practice some self compassion.⁣⁣
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Get up, get at 'em, get after it... ⁣⁣
⁣⁣
And keep friggin going.⁣⁣
⁣⁣
Your friendly neighborhood online coach,⁣⁣
A⁣⁣
⁣⁣
#ᴋᴇᴇᴘɢᴏɪɴɢ

07/13/2022

➡️ Workout buddies are the best... ⁣⁣⁣
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➡️ When it comes to music, pick your poison - rock, hip hop, edm, etc (just please no classical 😒)...⁣⁣⁣
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And get after it⁣⁣⁣
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➡️ Regressions - stop being a lemon 🍋 and friggin use em⁣⁣⁣
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Meeting yourself where you're at is MASSIVE⁣⁣⁣
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The quality of your movement will be lightyears better⁣⁣⁣
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Which means better progress & long-term, sustainable training 😤⁣⁣⁣
⁣⁣⁣
Your friendly neighborhood online coach,⁣⁣⁣
A⁣⁣⁣
⁣⁣⁣
😉 💪🏽

Address

McKinney, TX
75069-75071

Website

http://upandadamcoaching.com/

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