The world we live in is moving fast, there's no doubt about that. To keep up with it, I find that I've fallen into a "what's next" mentality. A mentality where I focus on what I need to be doing next to get ahead, to stay on the pulse of things, to out do what I've done and keep things moving.
I was told that it would be helpful if I wrote out what I eat in an average day. Please keep in mind that my workout days look different than my rest days. My workout days usually have more protein in them and my rest days generally are more veggies, sometimes no meat, and less calories. I'll try to lay out both for you.
One question I often get from clients is “what are some good snacks to have?” Healthy snack criteria for me includes sugar free, quick, easy, and unprocessed. But, eating a handful of almonds every time you want a snack isn’t the best option either.
I’m just going to put it out there, if I’m being completely transparent, I just am NOT a fan of measuring your goal or success by how much you weight. Nope, nada, no.
Why? Well, I’ve never seen numbers be all that accurate. Nor do I think weight should be the ultimate health marker. I weigh 155 pounds! Holy moly! That seems like a lot. In fact, according to the height to weight ratio, I would be borderline overweight. Seems inaccurate given I am 12 percent body fat, don’tcha think? My fiance actually is borderline obese given his weight to height ratio. His body fat percentage, most likely even lower than mine.
Go through your cupboards and remove any food items you KNOW are unhealthy for you, i.e. chips, cookies, candy, etc. If they are out of the house, they will not end up "falling into your mouth!" Another essential thing to do when emptying your kitchen of items that don't align with your health goals is to get out anything that tempts you. We all have our own vice, you know yours and I know mine! So, if it's in the house, it's gotta go!
This year is going to be different for you, my friend! I just KNOW it. Here's why, you're starting to wake up to the realization that losing weight, gaining energy, and loving your body isn't going to come from a restrictive diet that leaves your depleted, hungry, and falling back into old patterns before you can say "jumbalaya!" So get excited and get your head in the game for good. Here are FOUR tips for FINALLY losing weight, gaining energy, and loving your body for real!
In case you didn't notice, the Holiday's are here and almost in full swing. I LOVE the holiday season; the snow, the hustle & bustle, families getting together, parties, buying gifts, sending love, and of course, baking + cooking! While we all know that it's not the healthiest time of year, we can try our best.
When festivity fills the air, the holiday spirit becomes contagious. Winter, as it is, brings with itself a lethargy and longing for warmth that is found in the most indulgent of foods. Bakeries start stocking up, there are pies on window sills, mugs are topped with hot cocoa. Caution goes out the window and we stop fighting against the holiday spirit and put on the notorious burden we regret as soon as the New Year dawns: holiday weight.
It's a complete & total honor to be featured in December's edition of Fargo Monthly! Check out page 32-33 to hear more about my goals, favorite places to eat, favorite local businesses, and my favorite Fargo drink! Which, no surprise, is the HoDo Hot Cider! Yum!
As I sat in my big, comfy leather chair today, snuggled up by the fireplace and Christmas tree, waiting to meet with my clients online, I realized something, "I've manifested the life of my dreams!" Holy sh*t! Sorry but how else do you react when you realize something this groovy?
Did you know that certain food combinations can wreak havoc on your digestion & gut? And as you've heard me talk about before, health begins in our gut. So, as you can imagine, it's probably important to understand what food combinations might cause you upset, pain, and that nasty "B" word... bloating! Here's a quick & dirty list for you:
Okay, that title may seem a little dramatic. Of course you're a good friend! I'm not about to tell you how to be a better friend... to other people. BUT, I did want to call you out on your relationship with yourself. So tell me, are you a good friend to yourself?
So, what does stress do to your gut? Oh so many nasty little things. Let me explain the whole picture for you.
When we are stressed, we release hormones. One of those hormones being cortisol. Now, cortisol is great when we have an open wound or illness that our body needs to defend against. However, when we are stressed out because we're working 80 hours a week, our marriage is on the rocks, or we can't disconnect from the outside world for fear of missing out... that's a whole other story.
I find it's easy to get lost in the "to-dos" and simply stay "busy" and then get stuck in the mentality of not having enough time. So, what if we instead, decided on what our priorities were and stay true to those things? What if we committed to putting our energy & TIME into those top priorities?
We've all seen it and we are all probably guilty of it too...
What am I talking about? Ya know, the mugs that say, "no talkie before coffee" or "mama needs her coffee" or "behind every successful person is a substantial amount of coffee" or "coffee = survival juice." You've seen them all, I'm sure.
In fact, you may even have a mug or decor in your kitchen with one of these sayings on it. (I'm not pointing any fingers because I have one too!)
I'm a busy body. Especially when it comes to working out. I like intense, I like heavy and I like to go all out.
So, when my body started to show signs of more exhaustion then normal, I initially pushed through and tried to ignore it. And this worked, for a little while. Until it caught up with me and hip chucked me to the ground.
I love my sleep! And I find most of my clients do too. Let's be honest, who doesn't love sleep. The one problem I find across the board, however, is that people wish they could get more of it. Say, "Amen!" if you agree!
Sometimes you just don't have time to hit the gym. Am I right, or am I right? I find myself in this predicament from time to time, for sure!
The kids have a million activities to be at, plus the fridge needs to be stocked, the house could most definitely use a cleaning, plans for the weekend are underway, not to mention the pile of to-do's on your desk at work before the weekend. So yeah, that whole gym thing, is just gonna have to wait.
You know how a birthday just make you re-evaluate everything you thought you had under control in your life? With a birthday coming up, I’m feeling that right about now.
This month's theme is “intensity” and oh boy, am I experiencing that first hand. Anyone else feeling that energy this month?
As I re-examine where I am in life, what I’m doing, where I’m going, who I’m with, what the outline of my life looks like, I come to realize that I’m overall really happy. Like extremely happy. Life truly is good and I’m a grateful beyond words for the people in my life, the experiences I have and the things I’m provided with.
So, you want to drop 20 pounds off the old waist tire? You want to make it to the world wide Jazzercisers competition or perhaps the Crossfit Games. Maybe you just want to start working out in hopes that your slight insomnia will vanish and you can finally sleep like a baby -- snoring, drooling, yapping through your dreams, sleepwalking down the street and the whole nine yards. Sorry to break it to ya, but whatever end goal you’ve attached to working out won’t be accomplished just by working out. You heard me, friend! It ain’t gonna happen.
Before you read this article, stop and take a moment to think about your breath… pretty powerful, isn’t it? This powerful, life-giving thing that accompanies us from the moment we arrive in the world until the moment we depart from our journey and yet, we hardly give it a moments thought day in and day out. It is the greatest reminder that we are alive, we are present and we are amazing human beings.