The extra money spent. The festivities and errands added to our already busy schedules. Time spent with family that perhaps you don’t get along with. Travel delays. The heavy food and drink that you’re not used to eating so much of. All of this merry mayhem can take it’s toll on our mental health.
We need to let go of all the “shoulds” that plague us as women:
We should look a certain way (tiny, thin, not too bulky).
We should act a certain way (wear age appropriate clothing, not be too loud, outspoken, or opinionated).
We should only be focused on weight loss or fixing something about our bodies when it comes to our fitness goals.
All of those shoulds are bullshit. And unfortunately, so ingrained in our brains, that it makes it difficult to let them go.
We think that in order to make big change we need to do big things. In this special Sunday edition of my blog, I’m going to tell you that that way of thinking will only leave you frustrated. In order to make big change, we actually need to do small (and super simple) things consistently.
When we put our energy towards something, we send vibrations that way. And the more we focus on it, the greater those vibrations become. Writing it down, seeing it everyday insures we are sending out these super strong vibrations, to all the right things, into the universe.
If you’ve never read one of my blogs before, that’s cool. HOWEVER, this is the one you need to read. Especially if you’re a woman. I reached out to 10 of my favorite female fitness professionals and asked them this question, “What is one thing you wish women would know and/or do?”
Meditation can sound a bit intimidating. Or too whoo-hoo. Really though, it’s just about breathing. Quieting the mind (or at least trying anyways) enough to just focus on your breath. Tuning in and giving your body some much needed attention.
Since we're moving back East soon, I decided to dedicate this blog to all my favorite places (and people) in Seattle.
Motivation comes once we’ve taken action, not while scrolling inspiration boards on Pinterest. Getting started is always going to be way harder than keeping it going. So just get started. Create your own inspiration by taking action.
Most (not all) of us women have a pretty messed up relationship with food. We’ve been on some sort of “diet” most of our lives and sadly, are still unhappy with how our bodies look.
We use words like, “bad” to describe foods we think we shouldn’t be eating. We punish ourselves for eating certain things. We push (unnecessarily) harder in the gym when we think we’ve eaten too much. Or restrict ourselves so much, that we eventually cave and end up eating more than we need…and then feel guilty for having no willpower.
One of my biggest missions as a health and fitness coach is to help women become tuned in to their bodies.
We hear too much outside noise on what we should be eating, which workouts we should be doing, how we should look and feel, that we’ve become out of touch with our own bodies natural rhythms, cravings, hunger, and energy.
Many of us think we should lose weight. We should be working out. We should be watching what and how much we eat. The media (very directly) tells us this everyday. We’re told we could be smaller, thinner, not to bulk up too much, eat that, avoid this. Kinda leaving us with no thoughts of our own. Just a whole lotta shoulds.
Trying to be the perfect Mom. She doesn’t exist, so stop trying. Just be the best you can…and somedays you’ll probably suck and that’s fine.
I’ve created a list of the 10 things you should try your best and do each day. These small (but completely manageable) tasks, done each day, lead to an overall healthier and balanced lifestyle.
Always with the nervous belly. Always something to worry about.
Over the last couple of years though, I’ve really worked hard at not worrying about so much stuff. Stressing less and letting things go. It’s not easy, btw, and something that I have to work on every single day.
But there is one area that really sets me off. Compassion is thrown out the window. 100% completely unsympathetic towards. And completely over. The excuse of, “I’m too busy to workout”.
However, that’s no longer the case. In fact I very rarely use HIIT training with my clients anymore. Mostly because in my experience most women over the age of 30 (the majority of my clients) are too stressed out and haven’t earned the right (in my expert opinion) to do that kind of high intensity work.
Think about it, do you know any adult that doesn’t complain about an injury or aches and pains on a daily basis? I’m hear to tell you that sitting less and moving more, and by moving more I mean moving well, (which might mean re-learning how to move and strengthening your weak muscles under the guidance of a physical therapist) can make all the difference.
But can we just stop caring about it? Can we just stop trying to change our bodies to the detriment of our health. Can we shift our focus to something other than our thighs and abs? Like seeing what are bodies are capable of doing.
In other words, killing yourself for 20-30 minutes at Cross Fit (or any super intense workout), then sitting on your ass all day, might not be as good as moving a lot throughout the day, even if the day doesn’t include a “workout”.
Okay, whoa, what? Basically how we view food before we eat it, positively or negatively, will effect how we digest and store it later. Crazy, right? Think of how many times you’ve eaten a dessert and felt a huge amount of guilt as you ate it. Or all the times you ate a salad, thinking how gross/bland/boring it was.
Big believer that we should never stop learning, regardless of how old we are. We should never stop questioning what we already know. To look at things differently. To expose ourselves to new people and new ways of thinking.
The main thing these programs/diets completely neglect is that making changes to your body needs to include many factors, not just the fitness and nutrition pieces.
It IS that time of year, so I thought I’d share some of my go-to “no way, not going to get sick” tricks.
I get asked many questions as a personal trainer. But here are 3 that I’ve been asked more than once.
I don’t know about you, but feeling just okay is not anything I am interested in. I want to feel good. Really good. Awesome even. I want my body to be free of aches and pains. I want my (aging) skin to glow. I want to wake up and feel energized in the morning. And if that means eliminating certain foods from my diet, then I’m all in.
The scale may show you a lower weight than expected, but it will not tell you if the lower number is a result of water loss or fat loss. And, muscle is more dense than fat, so if you are strength training and gaining lean muscle mass, you may not notice much change on the scale.
The Holidays can be tough to navigate if you are trying to “be good”, “watch your diet”, “eat clean”, you get what I’m saying. There are cocktails and cookies around every corner. And they’re all calling out for you.
So, if you are looking to make some changes in your health and feel overwhelmed where to start, then keep reading. I created a super simple (and manageable) 9 week plan to help you have more energy, become less achey, shed some fat and gain some lean muscle mass. 9 weeks because I don’t do quick fixes. Long term and sustainable is the goal.
We are bombarded daily with noise of meals plans, diets, and “the most effective” workouts. It’s confusing and overwhelming. And we no longer know how to quiet it all down, turn inwards, and listen to what our bodies really need.
Maintaining a healthy gut lining comes down to having a good balance of beneficial bacteria. And one of the ways we can maintain this balance is by eating fermented foods.
Constant high levels of stress can have a serious impact on your mental and physical health. So it’s imperative that you get a handle on it. Now. Even before establishing an exercise routine or an eating plan.
And vacation usually means I have more time to move, so of course I’m going to take advantage of it. Plus, vacation workouts can be done with people that you might not usually work out with (my nephew and my dad) AND slightly different than your “normal” home workouts (playing with the prowler sled this week!).
I’m all about the natural home remedies. Especially when they are easy to prepare and are effective.
It’s easy to get wrapped up in all the little details. We over complicate food and exercise. Which isn’t hard to do with all the (conflicting) information at our fingertips.
I am currently in Austin, Texas, meeting up with my business mentor Jill Coleman and our mastermind group to discuss all things online business. Want to know what I packed, snack wise, in my carry on during the flight?
When choosing the exercises I also always try and choose one that is more of a challenge for me and 1 exercise that I love and makes me feel like a badass.
This week it’s all about the booty. It’s a booty blog! Why it’s important to have strong glutes and how to get them.
We tirelessly take care of everyone and everything. And sometimes we forget about ourselves. SO, read on for some important reminders that are easily forgotten in our daily mommy hustle.
I love the mood it creates. The energy it can bring to a situation. The feelings it can provoke. The motivation it provides to do one last set during a workout. The confidence to walk into a room and be yourself.
But what if we ditched the marathon and instead ran life as a series of sprints? And if you’ve ever done sprints, you know they are hard! Recovery time is needed in between to be able to do more.
Our mood. Cravings. Energy. Decision making ability. It seems there is nothing that isn’t effected when it comes to our monthly cycle. However, did you know that you can use your cycle as a guide as to what to do in the gym to lose fat and gain lean muscle mass?
As we come upon a new year, take a moment and reflect back on 2016. At the end of 2015, I chose the word “happy” to represent the upcoming 2016. And overall it was a year full of happiness. Lots of amazing hiking adventures with friends and fun family trips.