Happy July!

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Hello good people! The second half of 2023 is here. There is plenty of time to get back on track or push yourself even further ahead!

Take a few minutes to double check and refocus your goals, but don’t stop there – step and look at your approach, your daily and weekly systems. You are in control of your life and can be as productive a you set yourself up to be!

Did you know July is National Blueberry Month!
Blueberries can
1. Improve digestion because 1 cup provides 4 grams of fiber.
2. Boost mood – positive impact on memory and overall brain health
3. Improve longevity – blueberries have vitamins A, B complex, C, and E, manganese, iron, and a slew of others are helping people to live longer when consumed regularly.
4. Cancer fighting – while it is not proven to have a direct benefit to fight cancer. Studies have shown that dark, colorful foods are a hearty source of antioxidants, vitamins, and minerals that protect your cells from cancer-causing free radicals. Certainly can’t hurt!

We are the thick of summer so get some blueberries as a sweet treat by the pool!

Quote of the month – “When joy is habit, love is a reflex” – Bob Goff

Happy July! And remember there’s always a was to make time for fit!

March 29 – New Year Resolution Check!

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Hi just checking to see where you are in regards to your New Year’s resolutions! It’s just about a quarter through the year. Have you been consistent? Could you be better in some areas? Do you need a healthy break?

Take time to reevaluate your goals for yourself. Scale back, add more – figure out where you are NOW vs in January. Life has ebbs and flows so take the time to recognize where you are and how to come up with a new more refined set of goals. Check in on yourself in June!

If I can help you in any way – I’m always here! Shoot me a message!

Just get up and move!

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Believe it or not but sitting for the majority of the day could be more harmful than lack of physical activity and exercise! Big time harmful – like increased risk for cancer, harmful!

We all have heard the benefits of exercise – intentional planned movement – it can help build bones and muscles, help with our mental health, body composition, regulate blood sugar and so much more. The recommended amount is 30 minutes. This could even be physical activity like walking around a grocery store or walking from one meeting room to the other at work. Just regular physical movement.

Are you someone who does workout for an hour or two in the morning, then sit down for 8 hours?? Listen up!

According to the American Institute for Cancer Research – what they call an “active couch potato” may be increasing your risks for cancer!

The study basically compares the hours sitting or sedentary time vs physical activity or exercise. And the results – are coming in strong that sedentary lifestyles lead to higher risk indicators for cancer!

While yes the 30 minutes of daily movement is important and has a host of benefits. It may be just as important as the hours you spend seated! Simply walking around the office, to the car and breaking up the long hours sitting can greatly decrease the risks for cancer – so here’s your reminder to get up a move! Even for 10

full article from ACE is found here


New Year – New Habits!

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The calendar has turned into 2023 and many people across the world are setting goals and resolutions. Which is great but ideas are great but without a plan – they are shit.

My challenge to you:

After you decide on a goal or resolution. Break is down. What steps are you taking to achieve that goal?

A very common goal: Weight loss

Ok – great – how much weight? how are you going to do it? what is the plan?

Try this – I want to lose 15 pounds in 6 months. I have hired a personal trainer on Monday and Wednesday at 5pm. I am going to walk on Tuesday and Thursdays at 1pm during my lunch. I have found 10 recipes that I can prep and fit into my calorie goal. I hired a nutrition coach to help keep me accountable on the nutrition side. I have a fitbit and will hit 8,000 steps a day.

There are ACTIONABLE steps – a map, a plan – you see it. you have set yourself up to win.

Another goal: Sleep for 6-8 hours

Ok – great – how are will you ensure that?

How about – I’m going to start a bedtime routine 60 minutes before I got to bed. I put my phone and computer away. I read take a shower and do my skin care routine. I will do some foam rolling and breath work and then I’ll read 10 pages of my book – brush teeth and lights out. Create a routine and stick to it. Change it if you have too but routines and creating NEW habits will make your life EASIER and AUTOMATED – you dont have to think – you just do.

You dont remind yourself to wake up and brush your teeth – it’s habit. You don’t have to remind yourself to put on your seatbelt, it’s a habit.

Create habits that align with your goals and YOU’LL BE GOLDEN 🙂

You are what you eat!

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I’m a little behind on my goal of posting 2x a month but here I am back at it!

There are a lot of benefits to the “fitness influencer trend” – What I eat in a day! or What I eat Wednesday. It’s great for ideas for snacks or meals you may not have thought to try. New recipes, more options. But also – at the end of the day it’s just that IDEAS.

If you and I ate the same thing we would still look different! Our bodies all burn calories differently, metabolize foods differently and so many other things come into play! YOU ARE YOU and you don’t need to be anyone else!

On vacation I am not going to eat what I usually eat but it’s also about the basics I usually stick with! Focus on protein at every meal – add some veggies and fruit then maybe I add dessert and a drink (or 5). Vacation is supposed to be disruptive in a sense. You get out of your routine to relax, explore, learn and try new things! One week of indulging isn’t going to throw your goals off track – it may even help and prevent a binge later on!

SO my tips for enjoying your vacation – do what you want, eat what you want and when you are back, jump back into your routine and keep it moving!

I’ve said it a million times – “We are what we repeatedly do!” (excerpt from the Aristotle quote “We are what we repeatedly do, therefore excellence is not an act, but a habit”)

Consistent habits OVER time make you who you are, not a few days away!

Fitness is not a destination

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If I just lose 10 pounds
If I just fit into this size jeans
If if if then what?

Getting a certain size, number on scale are great goals but it doesn’t mean you’re gonna be happy, doesn’t mean you’re gonna be healthy, doesn’t mean you’re gonna be strong or have more energy or better sleep.

There’s not end point. You can finish fitness just like you can finish the internet 😂😂

Focus on consistency! The MAJORITY of time what you do matter!

I LOVE this quote

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

Aristotle

When daily movement, eating fruits, veggies and lean protein are as much of a habit as brushing your teeth or showering you will be in that sweet spot!

There are no quick fixes, nothing will change over night. So start simple. Keep at it and you’ll thrive!

5-4-3-2-1 – Go!

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Let’s talk about motivation. Some people are motivated by money, by a fancy dinner or little present to themselves. Usually something tangible – a reward.

So what about exercise? It can be challenge to get up to workout or get up energy to workout after a full day in the office. Sure you get the kick on endorphins but the instant gratification of something tangible isn’t there.

SO motivation isn’t really what you need to stick to an exercise routine. It’s discipline.

Discipline – the practice of training people to obey rules or a code of behavior.

You create your own code of behavior. And sometimes that means habit stacking (see my last post).

More often than not, you just need to go do the damn thing. It may not be the most opportune time, but just get it done. Maybe that’s getting up at 4 or 5am or maybe that’s after that work or after your kids go to bed. Or even while your kid is at practice or during your lunch. Whenever you decide – YOU DO IT. DONT THINK!

I love the 5 second rule from Mel Robbins. Count 5-4-3-2-1 and GO dont think just move. I HIGHLY recommend you watch this video. She explains the science behind this method and why it works.

SO next time instead of questioning if the time is right – count 5-4-3-2-1 and GO!

Habit Stacking

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It’s February and the initial excitement of the new year has worn off. Are you still on track for your goals? Have they changed?

Regardless of your goal to lose weight, read more, go to bed earlier — instead of setting a goal, set a plan!

How can you make sure you floss every night? Make sure you floss when you brush your teeth.

Read before bed? Put your book on your pillow and read 2 pages right when you get into bed.

Drink more water? Drink a glass while you make coffee or microwave your oatmeal.

Staking habits with a current habit makes it easier to ADD an additional habits. Soon they will just be incorporated into your daily routine.

Do you have a daily routine?

If you want to know more about habit stacking and a great book about habits – I highly recommend the ATOMIC HABITS by James Clear.

Comparison is the stealer of joy

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I’ve heard this quote before after my second pregnancy and birth and it really resonated with me.

Comparison is the stealer of joy

There is zero benefit to compare your life, journey, status, looks, career, circumstances… Whatever to someone else. It really serves no purpose. Everyone is dealt a different hand and everyone has their own insecurities and worries.

With social media is it easy to go down that rabbit hole, thinking someone has it better than you, or if I could just do this like them my life would be better. No joy comes from comparing your life to someone else’s.

Here are some tips to keep the focus on where it should be .. YOU

  • Wake up and tell yourself 3 things you are grateful for
    • When you focus on the skills, knowledge and things you have it helps provide perspective
  • Celebrate big and little wins
    • You got a hot cup of coffee for the first time this week — celebrate it!
    • You got through a to do list — celebrate it!
    • You got an award at work — celebrate it!
    • Don’t be so quick to move to the next thing and celebrate all wins!
  • Be your own biggest hype person
    • If you don’t cheer for yourself root or believe in yourself you can’t expect someone else too!
  • There will never be another you, you are you for a reason.
    • You have skills, knowledge and life experiences unlike anyone; even your siblings.
    • You are meant to be you — embrace what makes you you!

Live your journey, on your timeline because the only thing you should compare yourself to, is where you started to where you are now!

Go make it a great day!

New Year, New Goals

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Hey hey! I’ve had this page for a while now and my hope it to be more consistent on this blog!

To kick off the year I want to remind you that you have to do the work CONSISTENTLY to get anything you want. If that’s career related, fitness related, mental health related, spiritually – you need to keep consistent.

What does consistency look like to you?

It is subjective – of course. But for example take fitness goals. Instead of setting a goal to lose 10 lb maybe set a goal to go to the gym three times a week and 10,000 steps everyday. Consistency is the plan.

Maybe you want to work on your mental health in 2022. Consistency could mean meditating every morning for 5 minutes when you wake up. Or maybe you meditate 30 minutes three times a week. You dedicate 10 minutes a day to read a self development book. There are so many options and ways to reach goals but the only way is through consistency.

So here you have it and my goal for 2022 and this blog it’s to post once a week. Sometimes workouts. Sometimes motivation. Sometimes recipes. A little bit of everything. And maybe a little postpartum thrown in for fun since I’m in the thick of it with my 1 month old.

Drop me a comment and tell me what your goals are and what your plan, your consistency will be to reach that goal!