Comparison is the stealer of joy

January 20, 2022January 26, 2022Leave a comment

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

January 2, 2022January 2, 2022Leave a comment

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!

5 Stretches to do every day

January 16, 2021January 16, 2021Leave a comment

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!

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!
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.
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
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
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!

You don’t know who’s watching

March 21, 2017August 2, 20201 Comment

Updated: August 2nd 2020

Working out is apart of my daily routine. I’ll go train clients at my boot camp (click here for info on that) and pre-covid I’d slide into the office at least Tuesday and Thursdays and work at my other job at Fox Sports Southwest. I’d always get up and workout in my garage those days. My life was set up where my workout is a part of the day. It’s built in. It does help I have equipment in my garage but honestly you don’t need much to get a good workout! Through two pregnancies my schedule and workouts didn’t change much. Of course the intensity changed but I was consistent.

One minute of exercise is more than zero.

I want my kids to see how much I value my health, physical fitness and mental fitness. They will grow up seeing my work ethic and my lifestyle. I want to live as long as I can to see them have kids and their kids have kids! So I take care of myself, eat well, sleep enough and have fun.

Here is a simple workout format you can use and incorporate ANY body weight exercise in.

Exercise 1 & 2 10 reps of both then-8 reps of both-6-4-2 (run, jump rope, high knees)2-4-6-8-10

Example exercises:

Squats & Pushups – run .25 miles

Lunges & Tricep Dips – 100 jump ropes

Superman pulls & Straight leg situps – 100 High knee

If you have dumbbells you can add different moves and modify as you wish! It doesn’t have to be complicated!

Invest in your health

April 13, 2015April 13, 2015Leave a comment

Many of us wake up and think “today I’ll be healthy, no junk food, I’ll get a salad for lunch, and I’ll get a workout in.” But as you go about your day, things change up a little. It’s a co workers birthday and lots of (delicious) cake flowing around the office. Or you get slammed and have to order pizza because you don’t have time to get lunch. Then you decide to just pick up Chinese food on the way home because you don’t feel like cooking and the gym? Ha no way, not today!

Once you realize that everything you put into your body will effect not only the way you look but the way you feel, you will be more careful or your food choices. “It’s too hard to plan ahead and really expensive to eat healthy.” Not really – when you think of how much you spend on fast food each week and not to mention the money you’ll be spending on medical bills as you get older.

There is no price for a healthy life and you are in complete control of it! Not to say you have to make every meal and go to the gym every day – just be aware of what you are ingesting and how much you’re exercising. Take pride in yourself and fuel your body with the right stuff!

Start today! Email maketimforfit@gmail.com for your personalized workout program! I will work with you to fit a program into your busy schedule!