Just get up and move!

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!

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!

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

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!

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

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

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

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!

Tuesday Challenge

Tuesday challenge coming your way!
Kinda like this idea so let’s keep it rolling all year!

Comment your time in the comments or tag me in IG and then tag someone to challenge! 2021 we are getting better together! #accountability

5 rounds of 5 reps each
5 hand pushups
5 sit ups
5 squat jumps
5 burpee (pop tart no chest to ground)
5 jacks

5 Stretches to do every day

Stretching is CRUCIAL to keep your body moving and active. Let’s be honest you don’t to move or exercise if you are achy and stiff. Here are my top 5 stretches to do EVERY DAY. While it important to incorporate different stretches, if I had to narrow it down – these 5 would be the winners!

  1. Towel Stretch – Focus: Hamstrings 
    • Using a towel make a U shape and place your foot in the middle of towel. Lay on your back bring leg up and pull on either side of towel pulling toes towards your face.
      • Hold this for about 10 seconds, release for 10, then 20, release for 10, then 30 and release for 10. Repeat on other leg.
      • Bonus stretch – You can also you go to a glute figure 4 stretch here too!
  2. Frog stretch – Focus: Hips
    • Start on all fours then widen your legs so the floor is pressing them open. Sink back into your hips and fold head toward arms.
      • Hold this for 30 seconds, release for 10, then 45 seconds, release for 10, then 60 seconds and release for 10.
  3. Glute Bridges
    • Lay on your back and keep feet close to glutes. Drive hips up high squeezing your glutes the whole way especially at the top to of the move. 
      • Do 8-10 reps and then hold for 5 seconds – repeat 3x 
  4. Super[Wo]mans
    • Lay on you stomach extend arms over head, with thumbs up lift legs and upper body off floor. Squeeze back, glute and hamstrings to lift limbs as high as you can. Hold for a second then back down. 
      • To get a little add a lat pulldown at the top of the stretch
  5. Hip Flexor Stretch
    • Keeping a 90 degree ankle push the leg on the ground forward by tucking the hips forward. Don’t lean forward creating a larger than 90 degree angle that can put pressure on low back. What you may do during yoga a yoga flow is different this stretch. Take 3 full breaths in through nose and out your mouth trying to empty lungs completely! 

Why stretch?? Stretching helps with so many things and mainly flexibility. Stretching allows you maintain full range of motion. You to keep your muscles long and loose and ready to react for any load you put on your body. Stretching can also improve posture, pain, soreness and improve performance. 

Want more? Shoot me an email and I’ll be happy to get you started!