VallFitt

If you’re in a cut, you may need to hear this 🫢

Here’s my longggg overdue ‘minicut’ update:

I started this minicut just over 16 weeks ago and it’s been a pretty crazy past 4 months.

Start: ~115 lbs
Now: ~104-105lbs

Losing 10lbs in the past 4 months comes out to about 2.5lbs per month, or .6lbs per week.

I think a lot of times when entering a fat loss phase we expect to see the scale flying down immediately and feel like half a lb is nothing to see the scale move after a whole week of concerted effort adhering to a deficit.

But that is actually a GREAT rate for weightloss and we need to stop idolizing losing weight at unrealistic rates.

The other hard truth?

For the first 7 weeks of this cut I lost about 3 total pounds.

I didn’t have a single free meal for the entire 7 weeks, food kept coming down, cardio went up, and the scale. would not. budge.

But I knew it was just a matter of time (& Believing in the work) before something clicked and the scale responded.

Why? This happens to me almost every cut, it happens to my clients, and it happens in the literature. Also bc any other alternative (giving up on the deficit?) would only guarantee I’d never see the results I wanted.

Sometimes it just takes a bit for the body to respond (whether it’s the whoosh effect of finding a strong enough stimulus or what idk)

But when it does… it DOES.

Now, we haven’t made changes to protocol in weeeeks, I’m hitting weekly lows, we’re continuing to drop, AND enjoying 1-2 weekly free meals as I continue to explore Nashville!!!

While I’ve honestly been LOVING where I am, the time to wrap up this cut is approaching.

I’ll probably cut a few more weeks till my bday (!!!!!) and then we reverse…. Into my first REAL offseason as a Pro…… before my Pro debut prep 😳

That is all!! Keep showing up, stay patient, and BELIEVE IN THE WORK!!!!!

| VAL
| VAL
| VAL

New apartment, new chapter, NEW DROP & RESTOCK & 20% OFF SITEWIDE SALE W/ CODE VAL 🤭🤭🤭🤭

Everything shown will either be dropping or restocking (or already in stock) and will be 20% off with code VAL starting today at 2pm CST!!!!!

Items featured (all time faves) with sizing :
- sundown jeans (xs)
- whisper bodysuit (s)
- vintage baby tee (xs)
- midi wife lover tank (xs)
- vintage OS tee (s)
- curve shorts (m)

If you use my code today PLS lmk so I can thank you and enter you in my giveaway!! I love you all happy youngla day 💗💗

| VAL

Obligatory first day of school pic ☝️🤓 (( last pic is how I actually left my house))

ITS ME & SHARKY AGAINST THE WORLD (this phd)🦈😤

It’ll be VALderbilt when I’m done here 🤭 !

I genuinely cannot contain my excitement to start my PhD in Molecular Physiology & Biophysics at Vanderbilt and make Nashville my HOME??? HELLO??? YEEHAW????????!!!!!

This is gonna be so hard and so insane and so different and so exciting and I’m so grateful to get to pursue my dreams I just feel like the luckiest girl in the world ever!!!

Let this be your 700th reminder to never stop putting in effort to get everything you want out of life!!! Believe in the work!!!!!!

& pls send any and ALL Nashville recs 🤲🤠

farewell Florida!!!! 🥲🌴🩵

God I miss this place already.

Can’t wait to share this next chapter with you all 🤍

Last pic is how I really feel about leaving the biggest (&best) part of my heart in Tampa 🥺🖤

I’ve moved around a lot since coming back to the states- and I can confidently say these people have made this the hardest goodbye yet.

Gretch & Grace have truly been the bestest friends I could’ve ever asked for. I have never looked up to two individuals as much as I do them, and yet with however much they have going on in their own lives they never fail to blow my mind with how they have shown up for me.

I cannot imagine a world where we can’t have last minute mall runs, ejac dinners, Whole Foods dilly dallying, girly lifts, and immediate debrief sessions 🥲 but Ft boutta be runnin on overtime

Even though I was only here for 2 years, this chapter felt the most like home.

Thank you for the best two years of my life!!!!!!!!

LIFE UPDATE bc it’s a big week and I feel like we’re due for one 😌

- officially 12 weeks in to the cut & hit a new low today so sitting at about 4-5lbs down but feeling GOOD (gonna do a whole post on REALISTIC weight loss rates)

- mom&dad fly in today to help me start packing up my apartment for the move 🫣 will be filming a full apartment tour before the chaos ensues!!

- parents fly out then I yeet myself to the ISSN research conference where I’ll be presenting our preliminary findings from our Reverse Diet Study. I. Can’t. WAIT. 🤓

- handsome & I had our last official date night in Tampa where we had our first ever date last year after my first show of the season — bittersweet to say the least 🥹

- took a little day trip to Miami with .retch and HAD to stop at (we’ve been dreaming of this place since we had it after my show last year.)

All in all, things are moving QUICK. I genuinely cannot believe in a couple days my apartment will be packed up in boxes and then I head to ISSN and then the movers come when I get back and then…….

We’re off to our new city 🫣🫣

I am in DENIAL and not ready to leave Tampa or everyone in it but excited for this new chapter.

I know this was more of a personal update so there’s not an underlying lesson here but I also hope you guys see through these little updates that Believing in the work goes FAR beyond a prep.

I wouldn’t have stuck with my cut through (MANY) weeks where the scale didn’t change if I didn’t Believe in the work.

I wouldn’t be in the position to present our study at ISSN if I didn’t Believe in the work.

I wouldn’t be getting a PhD if I didn’t suck it up and study my ass of in undergrad, work through pharma, find my way to grad school, and through it all TRUSTED my efforts would culminate into my dream life.

BELIEVE. IN. THE WORK. ™️

That is alllll love you 🫶

| VAL
| VAL

“I’ll do whatever it takes to turn Pro”…… but would you REALLY???

Most of us SAY we’re willing to grow but we aren’t willing to go through the weight gain it may actually take (swipe for peak offseason check-ins before turning pro).

So many of us claim we want a certain physique or want to achieve a certain goal “so bad” yet we freak out every time the scale jumps up a lb and then we end up giving up on all our growing phases and jumping into a deficit the second we put on a little body fat…..

I say this bc I’ve been there. And it wasn’t until I went ALL IN on my growing phase that I achieved what I’d been chasing for 7 years.

And let me tell you. It was UNCOMFORTABLE AS HELL.

But it was necessary. And TRULY the only things that got me through the discomfort was trusting that the effort I was putting in now would pay off later.

I cannot express this enough. No matter what you are chasing, the only way to get where you want to be is to

BELIEVE IN THE WORK.™️

1:1 coaching application is open (2 more spots left!) 💌

| Val
| Val

a (VERY belated) love letter to May!!! 💘💌

Got my MASTER girls G&G graduated, saw my BFF, road-tripped to new city with handsome, podcasted with DBC, and made lotssss of progress on the minicut 🥹

Just lots of life & lifts - just the way I like it 🤍

Bringing this energy into my…… last.. month in Tampa 🥸

APARTMENT TOURING VLOG JUST WENT LIVE ON THE TOOOB!! 🤭🎥🏡

| VAL
| VAL

my love language is being just a girl for an entire weekend with my prettiest best friends celebrating .retch 🥂📸🤭!!!!

Happy 24th to my bestest friend - I wish every weekend was an ejac weekend celebrating you 👯‍♀️👯‍♀️ (minus 1)

I canNOT emphasize enough what getting my hormones in check did for me. From binging to gut health to body comp to FINALLY having a regular period. I would not have been able to have the offseason or the prep that earned me a pro card without taking time to heal my hormones.

This is why I’m so excited to finally be able to offer hormonal optimization with my coaching 🥹

If you’re interested in learning more DM me or comment ‘HORMONES’ and I’ll send you more infooo 🫶

Posing suit: | VAL
Coach:

| VAL
| VAL