Category Archives: Mindset

I actually do regret that workout. Why listening to your body is one of your greatest tools for success.

 

 

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When I get personal and share my story I must be honest I sometimes wish my health and fitness journey was a little more black and white.

Like I wish I could say I lost 40 lbs post baby or I use to be overweight and unhappy and today I am healthy and confidence as can be. It feels like it is more inspiring to see someone drop 5 sizes or show up with 6 pack abs then me telling you about how listening to my body was key in my own personal healthy transformation.

And I am not talking about listening to if my body is hungry or not, I am talking about a true and dire need to slow down and do less, to get more. You see I have a had a HUGE transformation, it is just not as clear to the eyes of others.

The other day I came across that quote that you always see floating around online, “ I really regret that workout said no one ever” and it made me laugh because I used to share that bullshit. But you know what? I most definitely have had workouts that I have regretted. And pushing through workouts or running myself into the ground just to breath hard is not always the best answer or most effective way to train.

When more is not better.

One Saturday morning in the summer of 2013 I found myself in tears sitting in a slumped, crossed legged position on my yoga mat, trying to do an at home workout. It consisted of 10 birddogs alternating, 10 air squats and a set of 5 kneeling push ups. I vividly remember it and you know these exercises are far from high intensity. But I was experiencing extreme fatigue and extreme and chronic back pain. I had not had an intense workout in weeks.

But I just couldn’t get my heart rate up and if I couldn’t get my heart rate up how would I stay in shape? How would I exercise? Would I gain all this weight? All I had done all week was walk. I gave myself a rest (for 7 days) and I was still in so much pain. What is wrong with this picture? I just couldn’t bring myself to allow time for my body to heal.

Fast forward to the present and would you guess I have finally have felt some reprieve in my adrenal fatigue type exhaustion (the only thing I can compare it to). Yes that is nearly 3 years since I began my rest and recovery journey.

I would say from the years 2010-2013 I did NOT listen to what my body truly needed in terms of my health. I ignored it time and time again, giving in to the notion I so easily accept now. More is not better. I thought more willpower, more discipline, more restriction and more working out was the answer to not only my body goals and success but to my happiness as well.

Now I know it is the exact opposite. The more you try to use willpower, restrict and talk down on yourself the harder it is to get where you want to go. You absolutely do need to put in work and effort, just not in the ways you think.

You body hears everything your mind thinks.

The trouble with me personally with my health, was that my mindset was completely screwed up and during those years I had a mini health breakdown where my emotional stress was manifesting itself physically. Though I was at a healthy weight and body composition, I experienced what I can only compare to as some sort of adrenal fatigue or excessive exhaustion.

No doctor would diagnose it as that of course and every test I ran came back normal. Iron was good. Nope I didn’t have celiac disease. My thyroid was fine.  But I wasn’t.

I would take naps at my sisters house when we had bbq’s and get togethers with friends. I would wake up exhausted after 10 hours sleep. I would start workouts with the feeling I typically should have mid workout, heart racing. My adrenaline was on overdrive. I tried taking a few days off. Didn’t help. Tried taking a week off. Didn’t help.  So I did the next best thing. Started up CrossFit (insert sarcasm).

For someone who loves to workout as much as myself, it was so very difficult to grasp the idea of rest and recovery. I thought if I could just push through it I would be ok. If I just took a couple days off my body would thank me.

But this whole exhaustion concept is kind of like weight gain. You don’t notice it right away. You don’t gain weight from eating one double bacon cheeseburger and you don’t ruin your metabolism with one intense workout. But at some point, it could catch up. And for me it did.

My saving grace was an odd one. A miserable one actually. It was what I now affectionally refer to as my 365 days of back pain that saved me because I was in too much pain to do anything but walk. I had no choice but to rest and let my body heal.

Here is how I did it.

I did not have a diagnosis of anything in particular so it was kind of up to me to decide what to do.

I stopped all intense exercise. CrossFit. Long runs. Anything that got heart rate up quickly or for prolonged periods of time.

I started focusing on rest and recovery activities in equal parts to my workouts. Walking, yoga, massage, and hot baths.

I kept moving in ways that my body allowed. Slow air squats, weight machines. Walking. Basic yoga. Exercises prescribed by my physical therapist. 

I started training from the inside out. Mindset and emotional well being first. Physical second.

I started focusing less on willpower, discipline, restricting and doing more exercise and started focusing on why I do things, habits, moderation and making peace with my body.

What you need to know.

 

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You don’t have to run yourself into the ground.

We think the answer with exercise is more, more, more but I like to say the answer is not more exercise but smarter exercise. Smart exercise is exercise that you don’t have to add more time (hours) just to get results. Smart exercise is exercise that encourages a healthy metabolism. Smart exercise is exercise that gives you the most for your time. Smart exercise is finding ways to move that you enjoy, or can at least tolerate.

You don’t have to workout everyday.

You do not have to commit to a hard, intense workout everyday to get results. Though for me personally I commit to some type of movement everyday. That could be a walk, 10 minutes of yoga, or maybe a 15 minute workout just to get moving or a foam rolling session. I find that this helps with my productivity, well being and keeps my health priorities in the forefront of my mind. 

I find that most people do great on 3 strength training days a week and then anything on top of that is bonus. IF you are challenging yourself enough in your 3x a week workouts, your rest days will be crucial in your recovery.

Challenge is all relative your journey.

What is challenging to you may not be to someone else and challenge can come in different forms. Currently I challenge myself with lifting heavier but give myself tons of rest. Breathing hard for extended periods of time or even short bursts is not the only way to create a demand on your body.

If you don’t have control of your exercise you still have control of your diet.

If your workouts have to lessen this does not mean your health has to go out the window. If workouts and exercise are reduced for a period of time you can always balance that out with your diet. 

If we can just slow down and listen to what our bodies truly need we will find that we are able to get stronger, leaner, happier, whatever it might be, with more ease. You supply the action and the universe will provide the time. You just need a little patience and self trust.

6 amazing things that start happening when you stop doubting yourself.

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“Doubt is the rust of life. Doubt hold you landlocked in paralysis unable to move either way. The time you spend doubting is the time you are not alive. So rid yourself of the doubt, take that step one way or another, your heart knows what is best, but take it right now.” Author Unknown

In all transparency the time this quote rang true the most was I in the midst of trying to make my marriage work 4 years back (pre divorce). I was so broken and unsure about what to do and I desperately wanted a sign to point me in the right direction.  I was paralyzed by the possibility of each decision and what it would be bring and how I would be affected. The truth was either way I would be affected. Either way it would be hard.

I had an overwhelming feeling of what I “should” but I also had a gut wrenching instinct of what I wanted to do.

I think doubt floods in and out of our lives at different levels of intensity. Sometimes it is with big things like marriage, relocating, or switching jobs. Other times it is with little things like what to eat and what to wear that day (females know this).

No matter the experience it keeps us locked in a state of uncertainty feeding worries and anxieties about making the best decision possible. It leaves us wondering if we are worthy enough, if we are good enough. It requires us to take a stand on either who we are or what we believe and put that out to the world, without knowing how the world will respond back.

Yes sometimes we need time to think, to contemplate,  to make smart decisions by analyzing all the potential outcomes, but sometimes we also need the permission to just make a decision that we know is in line with what we need, want, or what best fits the situation so we can take that next step forward.

Self doubt is paralyzing and while we all want to make the best decisions to impact our lives, realize that we can only control the decisions we make and how we react to them, not the outcomes itself. There are no guarantees on outcomes.

It is scary to take the next step without knowing exactly how things will workout, but along the way you build the values of confidence, conviction and resiliency.

“When you doubt your power, you give power to your doubt.” ~Honore de Balzac

 

It becomes less scary and you learn to get comfy with newness, change, and discomfort and know that whatever life throws at you, you will be ok, one way or another.

Going through a divorce was one of the most life altering events I have ever experienced. It was the only time I had ever lived alone or supported myself in my life and here I was with the world saying, “Here you go Adele. Here is the freedom to figure it out and make it happen.”

But I did it, quite well I might add. It built my courage, bravery and confidence and make all the other unknowns a little less life shattering and that is why today I am talking about amazing things that happen when you stop doubting yourself and start trusting yourself.

You get less attached to the outcomes and more engaged in the process.

Getting attached to outcomes is like a game. You either win or lose and tie your emotion in that. The worry with self-doubt always remains, what if? What if things don’t workout? What if I struggle? What if I am not good enough? How will people react? 

All these are valid worries but none of these are solutions to any problem. Sure you can forecast and create a back up plan, lets say if you leave to a new job and it doesn’t work, but excessive worrying and contemplating drains mental energy that you could be applying to other pursuits. It doesn’t really do anything to help the outcome.

BUT when you can learn to put that energy into the process of figuring it out, doing the work, comfortable or not, you give yourself more power in the process. And like the quote above says, “When you doubt your power, you give power to your doubt.”

You have more confidence in yourself and what you believe in.

When you doubt less and find more conviction in your choices you build more confidence in your values, yourself and what you believe in and stand for.

Is it easy to describe what you stand for, or what you believe in? Or does it make you shy away and wonder what you really want out of life?

Can you freely share your opinion with others without worrying how they are going to react? Or do you hide it because you feel unsure? Do you doubt your opinions or do you back them?

The more you stand behind yourself the more comfy you get with what you think, feel, and value and feel less worry in sharing it with others. You learn and grow and build more confidence in the process.

I know for me, I have grown over the years and have done best to conform less and expand myself more. Sometimes you just have to show up to the world as you are and be ok if certain people aren’t on the same page as you.

You realize you don’t need to be perfect.

Author, Brene Brown says, “Don’t let perfect be the enemy of good,” and I just love this because so often I find we tend to think that if we can’t make the perfect decision we can’t make any at all.

The more you give yourself permission to just be good the more your choices will relinquish control over you. It doesn’t matter if your choice is the 100% prefect choice, it matters more that you learn to figure out whatever the choice gives to you.

I use to feel this way with eating and exercise. I just wasn’t sure what to eat or how to workout to the absolute best of my ability to get the best results. What if carbs were my problem? Maybe I should do Paleo? Should I be running more or lifting more? I don’t know. What are the perfect choices?

I’ve learned that trying to make the perfect choice often leads to no choices. Or a lot of mental anguish spent trying to figure it out.

I would collect more and more information, seeking the perfect plan without really implementing anything to see if it worked. I was constantly searching, constantly wondering, constantly doubting, unable to take action, unable to move forward.

But once I did. I built confidence, mistakes and all.  I made more choices,  built more confidence and the cycle now repeats itself.

You build resiliency.

I love the word resiliency as it embodies strength. Strength though hardship, strength through discomfort, strength through life. Falling and getting back up. I don’t want to crumble when life gets tough or hard because it is inevitable that it will.

Even if you feel you crumble in moments it is how you come out of it that matters. You learn to embrace the discomfort instead of constantly seeking safety.

I don’t want to question my actions, my thoughts, and who I am on a regular basis worrying I don’t meet certain standards, wondering if I am good enough, or it my choices will equate to the perfect outcomes.

While tough times are uncomfortable and frustrating they build our strength for the next obstacle.

You get comfortable with discomfort.

One thing in life I know for sure is that is does not always feel easy and that we will experience challenges and struggles. When you put yourself out there in moments of discomfort you get better at dealing with them.

“The best way out is through.” Robert Frost

This can be as simple as doing something new each day, that is out of your comfort zone. This can be having the difficult conversation you don’t want to have instead of avoiding it. This can be as simple as making more decisions.

This can be as simple as facing a fear. Not something you are terrified to do but maybe something you have always really, really wanted to do that makes you a little fearful but a little excited as well.

The best part is with this is that you don’t let failures hold you back, you don’t avoid situations that can benefit you just because they are not so comfy, and sometimes, sometimes, you get over that big huge fear you have been hiding from.

You find clarity in your thoughts.

Self-doubt, either with who you are, or with your decisions, is mental clutter. It is an operating system that leaves you in a state of misery because nothing is ever good enough, nothing is ever certain.

Once you start to practice trusting yourself more, with your choices, and who you are, it frees up some mental space in your head. Decisions don’t feel quite so agonizing. The challenges have a light at the end of the tunnel. You find value in who you are and what you believe in,

You start to do more of the things you want to do in life.

You start to live your life intentionally each and everyday.

You start to embrace who you are and what you believe in.

And you give yourself and other permission to do the same.

I would love to hear your thoughts on self-doubt  in the comments on my Facebook page!

If this stuff resonates with you I send out weekly emails on food, fitness, and mindset! Click below to access exclusive content from Adele.

Click here for super simple solutions to staying healthy!

Does how you eat and exercise really have an impact on your health?

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Well, yes, yes it does. Eat too much of the wrong foods in the wrong amounts at the wrong times and you will gain weight. Moderate your food with healthy choices and you should be golden.  Move more and exercise a few times a week. You know this right? The thing is, it is just not that easy.

I get questions all the time about what to eat at what times and when to workout for how  long. But I rarely get questions and messages like the following.

I am concerned that the lack of sleep I am getting is affecting my food choices throughout the day. Please help.

I noticed I have a bad habit at night and eat when I am bored. What strategies do you have that could potentially break this bad habit and implement a new one?

 I seem to be caught in this cycle of restricting my food and exercising simply to burn more and more calories. Can you help me address the emotional aspect of this cycle?

It’s funny because we never think to address what gets in the way. We just want to know the quick and easy what to do’s. Food and exercise itself is not the solution it is about what gets in the way of actually doing it.

It has to do with the ability to say no when you need to say no (don’t eat that extra cookie) and yes when you need to say yes (go workout instead of watching the Bachelor).

The problem is there are so many limiting factors competing against you making a simple concept extremely challenging and complex. 

We know what to do, we just don’t do it.

And the idea that restricting foods or working out more and more just to burn calories and put in the time is absurd. It brings us right back to where we started in this cycle of on again, off again.

It’s not really about eating the perfect combo of foods, detoxes, diets, cleanses or food lists, it is about everything behind that from self control, emotions, habits, and behavioral patterns we have developed.

We never think to work on that stuff because that is never what we have been taught. We go back to what foods to eat time and time again and focus on the wrong things.

Rely less on willpower and more on your changing your habits.

When willpower fails (which it will) our habits will take over, good or bad.

We think that willpower is the answer to our success but the more we use willpower (all our decision making through the day) the weaker it gets. Whether you are resisting candy at work or debating whether you should workout at 5 p.m., these decisions drain willpower.

No wonder we start off our days at our strongest and it slowly dwindles by the end of the day so we are snacking on jars of peanut butter  at night. Oh wait, thats me. 😉 Basically using more and more self control lead to losing more self control.

Us humans love habits so it is no surprise that our eating and exercise habits are on auto drive and therefore determining the outcomes with our body. While these habits can be very difficult to change, but they can be changed.

Super simple solution:

Find one thing that you can improve on. It does not even have to be a complete makeover of the habit. If you drink 2 sodas a day, cut back to one. Add veggies at one more meal a day. Do 10 push ups and 10 squats for every new episode you watch on Netflix. Don’t think I don’t know about those marathons?! 😉 The point is not a drastic overall but one simple improvement at a time. Work on it until it becomes so easy you don’t even think about it.

Practice consistency & patience.

Boring alert!  I know it is not nearly as exciting as doing a juice cleanse and seeing those first few pounds drop off the first day because you are putting your body in a state of restriction but consistency and patience is crucial to your physical and emotional well-being. The thing is when you do it right most people get frustrated because they do not see results right away and give up.

To do the work and keep going even when the it feels the results are invisible in the beginning.  It feels unfair. It feels like all your hard work is not paying off. You have been doing everything right and are still not seeing results.

Consider this. All your previous choices have gotten you to where you are today. You did not gain or lose weight, get stronger or more flexible by what you did last week, it is by the choices you have made and the habits you have developed over the past weeks, months and years.

If you can learn to exhibit patience as you consistently make good choices over time, not only will your body thank you but so will your brain.

Be Persistence.

I love consistency but I like persistency more, and you might learn to as well. Consistency is doing the work time and time again.

Persistency is doing the work even when it is difficult. It is sticking with it even when things are not going your way. It is continuing to endure the hard stuff and build positive habits over a long period of time. It is learning to get comfy with the process of doing the work on good days and bad days.

Could you learn to embrace challenges and difficult and learn how to overwork not having enough time in the day and be presented with your greatest temptation and overcome them?  Expect the challenges. Expect that things will not go right. Expect that this path will be tough and embrace it and learn from it when it is.

What you do today and tomorrow and the next day will determine where you will be months and years down the road. Just like anything else though, you have to actually do the work to create change. If you do the same old thing that doesn’t work, you will get the same old results that you are not happy with. To change something you have to change the way you are doing things.

health hacks (you need to know) that have nothing to do with eating and exercise



It took me a really long time to find a balance with food and exercise and I now know that I was focusing on the wrong things all along. What to eat. How long to workout.

I was completely ignoring the most important piece to the puzzle – mindset. Before you roll her eyes and stop reading think about people you know and how successful losing and maintaining weight they have been on a diet.

With all the talk about what to eat and how to workout I find myself asking, does body change and weight loss have even have anything to do with food and exercise?

Well, yes, yes it does. Eat too much of the wrong foods in the wrong amounts at the wrong times and you will gain weight. Moderate your food with healthy choices and you should be golden.  Move more and exercise a few times a week. You know this right?

The thing is, it is just not that easy because we are ignoring the missing puzzle piece.

Food and exercise are important but it in itself is not the solution. You find the solutions to your problems when you start to look at what gets in the way of these things.

It has to do with the ability to say no when you need to say no (don’t eat that extra cookie) and yes when you need to say yes (go workout instead of watching the Bachelor).

The problem is there are so many limiting factors competing against you making a simple concept extremely challenging and complex. 

You know what to do, you just don’t do it.

Or you think you have to restrict foods and workout all the time and inevitably end up right back where you started like discussed in part one.

It’s not really about eating the perfect combo of foods, detoxes, diets, cleanses or food lists, it is about everything behind that from self control, emotions, habits behavioral patterns you have developed.

You never think to work on that stuff because that is never what you have been taught.  I know I didn’t. For years I thought it all was about food and working out, food and working out. But it was a vicious cycle that kept me with tunnel vision unable to focus on anything else. In todays third and final post I decided to breakdown what matters besides eating and exercise.

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Sleep & Stress Management.

We need to make good decisions more often and high stress and low sleep inhibit that.

Have you ever felt really sick one day from not sleeping enough the night before only to get a full night sleep and feel amazing? Point proven.

Have you ever had 2, too many martinis only to end up at Jack in the Box with a burger and fries? Lack of sleep shows similar effects on the brain as mild intoxication?

Have you ever had a hard day at work and walked straight to the fridge and snacked non stop from until bedtime? Stress could be the culprit.

If you can learn to focus on these two components alone you will be amazed at how much easier it is to make good choices when your heart is not racing and you are well rested.

Super simple solution:

A quick tip to help with high stress or falling asleep is this. Take 3 deep breaths. Inhale for a 4 count and exhale for a 4 count. These counts are not scientific as I made them up all on my own because the recommend inhale for 7, hold for some marathon of a time and exhale for 8, was just too much too soon. The point is to help slow your breathing to get into reaction mode.

Rely less on willpower and more on your changing your habits.

When willpower fails (which it will) your habits will take over, good or bad.

We think that willpower is the answer to our success and the more we use willpower (all our decision making through the day) the weaker it gets. Whether you are resisting candy at work or debating whether you should workout at 5 p.m., these decisions drain willpower.

No wonder we start off our days at our strongest and it slowly dwindles by the end of the day so we are snacking on jars of peanut butter  at night. Oh wait, thats me. 😉

Basically using more and more self control lead to losing more self control.

Us humans love habits so it is no surprise that our eating and exercise habits are on auto drive and therefore determining the outcomes with our body. While these habits can be very difficult to break, they can be changed.

Super simple solution:

Find one thing that you can improve on. It does not even have to be a complete makeover of the habit. If you drink 2 sodas a day, cut back to one. Add veggies at one more meal a day. Do 10 push ups and 10 squats for every new episode you watch on Netflix. Don’t think I don’t know about those marathons?! 😉 The point is not a drastic overall but one simple improvement at a time. Work on it until it becomes so easy you don’t even think about it.

Consistency & Patience.

Boring alert!  I know it is not nearly as exciting as doing a juice cleanse and seeing those first few pounds drop off the first day because you are putting your body in a state of restriction but consistency and patience is crucial to your physical and emotional well-being. The thing is when you do it right most people get frustrated because they do not see results right away and give up.

To do the work and keep going even when the it feels the results are invisible in the beginning.  It feels unfair. It feels like all your hard work is not paying off. You have been doing everything right and are still not seeing results.

All your previous choices have gotten you to where you are today. You did not gain or lose weight, get stronger or more flexible by what you did last week, it is by the choices you have made and the habits you have developed over the past weeks, months and years.

If you can learn to exhibit patience as you consistently make good choices over time, not only will your body thank you but so will your brain.

Persistence, Persistence, Persistence.

I love consistency but I like persistency more, and you might learn to as well. Consistency is doing the work. Persistency is doing the work even when it is difficult. It is sticking with it even when things are not going your way. It is continuing to endure the hard stuff and build positive habits over a long period of time. It is learning to get comfy with the process of doing the work on good days and bad days.

Could you learn to embrace challenges and difficult and learn how to overwork not having enough time in the day and be presented with your greatest temptation and overcome them?  Expect the challenges. Expect that things will not go right. Expect that this path will be tough and embrace it and learn from it when it is.

There is no super simple tool for persistence. What you do today and tomorrow and the next day will determine where you will be months and years down the road. Just like anything else though, you have to actually do the work to create change. You can and you will.

19 ways to create a badass health mindset in 2016


No doubt the health of your mind is as important as the health of your body so don’t be surprised that much of these badass tips are in regards to the way you think about things.

Knowing you should workout and eat well are all good and well but it doesn’t really matter unless you figure out what gets in the way of doing the work. Can you imagine living a life where food and fitness feels a little less stressful and you thrive off of it,  and not feel like you are just barely hanging on to survive feeling overwhelmed all the time. 

Here are 19 ways you can (and will) create a badass health and fitness mindset in 2016!

 

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This must be my badass mindset going on. Time outside? Yes please.

 

Take the first step. You don’t need to see the full path and know exactly what will happen. In fact you never can predict what happens for sure but instead of contemplating how to workout or what to eat, just do something already. We are so quick to talk ourselves out of why something might now work instead of just putting in the work to see what happens. The best way to build confidence? Just do something.

Surround yourself with people and things that keep your goals and intentions front and center. Quotes, notes, people, places, classes, hobbies. Surround yourself with healthy likeminded people who have similar visions an goals as you. You can’t get everyone on board around you but perhaps someone or something.

Create a theme. You don’t have to write a blog or be in the movies to declare your theme for the year. And the best part is, it can be whatever resonates with you. Edgy? Sensitive? Hardcore? The only requirement is that it inspires you to be better and do better.

Don’t tie your happiness to your body. Being happy when you reach a certain size, lift a certain weight or achieve a certain goal is all good and well but that momentarily excitement comes and goes just like everything else in life. Tie your happiness to the journey, the good and the bad, because that is where the reward lies.

Eat healthy foods because they are damn good for you. Don’t get caught in diet dogma like restriction, low carb, and low fat. Eat whole, fresh food as often as possible because it is full of nutrients and things your body needs and thrives off of. Don’t think you do it just because you are supposed to and it is boring and hard.

Limit your processed food intake because it sucks for your body and your mind when overdone. Basic guidelines: eat food in moderate portions and include veggies often. Don’t overthink it.

Ask yourself what you would be without that thought? I am totally going Byron Katie on you with one of her thought provoking pieces of advice. Ask yourself what you would be without being overwhelmed, unsure, frustrated, upset. You would just be. The power is in the thought and if we think it or not. Feel what you need to feel and move on quickly.

Workout because you want to be strong. Let go of the aesthetic drive and work out because you want a capable, strong body. Set workout goals that have nothing to do with the way you look but the way your body moves and feels. Without realizing it your body will change, whether that is leaner, stronger, healthier, more capable. 

Stop investing all your efforts into believing you are not good enough. You are good enough in this very moment even if you feel you are not where you want to be. Quit feeling like you have to do everything perfect and that if it isn’t perfect it isn’t good enough. Be perfect by being the best you.

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“Everything we experience – no matter how unpleasant – comes into our lives to teach us something.” Isyanla Vanzant

Strive to be healthy because you love your body not because you hate it. Hating yourself to success is not the only way. What about appreciating, being grateful and loving your way to success. It is possible but it begins by changing the way you think.

Confidence/Competency Loop. Become more confident by taking action. By educating yourself about making healthy choices and actually doing it, you become more confident and less fearful in your actions. When we feel fear building we tend to resort to not doing anything.

BUT when we start to take action and realize, “Hey, this isn’t so bad. I CAN do it,” we build our confidence, become more aware of what we can achieve and the cycle repeat itself. Our competence builds and so does our confidence.

Pay attention to the way you speak to yourself. “Whether you think you can or can’t, you are right,” said Henry Ford. If you keep telling yourself you are not motivated, you can’t do it, you always mess up, you don’t have time, your life will continue to play out that way. Give yourself a chance by owning all your choices as perfect or imperfect as they might feel.

Put yourself ON the hook. My business coach talks about this all the time. Put yourself on the hook. As in, not off the hook. Because when you are off the hook you are, in a sense, no longer obligated to put in the work and rid yourself of any responsibility. You get to wipe your hands clean and say “Nope, its not on me. I can’t do anything about it.” So in life, in relationships, with your job, with your health, put yourself ON the hook big time! Why? Because there is no better place to be that in your power.

Read new books. Some people think self-help, mindset, and motivational and inspiration books are simply a bunch of woo woo common sense advice and that the universe doesn’t give shit about what you do. While yes a lot of it is quite simple and seems far fetched to some, I can’t think of better way to keep my goals, thoughts, priorities and intentions in line than reading something everyday that keeps my mind in a positive, growing state.

I don’t even know where to begin with recommendations but lets start with The Obstacle is the Way by Ryan Holiday, The Four Agreements by Miguel Ruiz, and The Slight Edge by Jeff Olson.

Get into your discomfort zone. You hear challenge? You say bring it! Change happens in your discomfort zone and if you are ready to look discomfort in the face and not shy away you are on step ahead of the game my friend. Discomfort can be unsettling but just know that on the other side is magic.

Act as if you are already where you want to be. In my latest read The As If Principal by Richard Wiseman it says emotion follows behavior. Do you need success to be happy? Or do you need to be happy to have success? Act “as if” you are already where you want to be and the rest will follow. Worst case scenario is you walk around feeling pretty badass! 😉

Say, “How fascinating!” I wish I could remember where I read this (I can’t take credit) but I once came across the perfect response for when daily difficulties, challenges and stress arise and that is simply to respond with “How fascinating.”

I take this as a statement of wonder and curiosity about how during this life and this moment, this is what you are presented with.  Sometimes if feels unfair and frustrating. It is up to you to decide how you will deal with all the good and the bad. What will you choose? Will you let it break you or make you?

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Just take action. Failure is not a sign of weakness. Only a lessoned learned.

Figure out what makes you feel alive and do more of that. Make a list of things you love to do. You don’t have to show any one and don’t judge yourself for a second. Write down things, moments and people that you truly cherish and enjoy. Things that add value and joy to your day.

It can be simple things like coffee in the morning, spending time outside, or spending time with a certain person. It could be bigger things like traveling, a day adventure or something you have never done before. For the simple thing add them in weekly. For the bigger things, add them in as often as possible.

Fall in love with your life and this moment.  Woo woo alert! But seriously, it is so easy to catch ourselves in states of searching for a certain moment, a certain experience or a person to make us feel certain way.

We spend time wishing we somewhere else, wishing we were someone else, waiting for someday down the road when we find happiness. But everything you are looking for are moments happening along the way. What you are searching for is right in front of you, it just depends what you make of it.

Don’t forget about 2015. We get so caught up in looking ahead to 2016 that we forget about everything that 2015 has already or can still teach us. What did not work well this past year is as much of a lesson as what did work well.

Before you even think about next year take a moment or two of reflection on how this past year played out for you and only then start to envision yourself in 2017. Yes 2017. What can you do in 2016 that will get you to where you want to be? What is your vision?

Don’t forget to check out my lifestyle membership group to help you learn how to apply what you know and beyond. Make this your year! New year, new you? Nah. New year, improved you. Details here.

Is 6 meals a day good advice for fat loss?

Establishing parameters feels good when it comes to eating because it gives us guidelines in attempts to simplify the chaos we have made of food.

Low fat. High fat. Low Carb. Vegan. Paleo. The Zone.

Don’t eat after 8. No carbs at night. Eat 6 meals a day.

I am going to talk specifically about the latter today but ultimately know that no specific way of eating will conquer bad habits, overindulging regularly or restricting food for lengths of time.

Eating 6 meals a day is a modern way of eating. Back in the day (even 50 years ago) we never were given the advice to pack our Tupperware for the the day and time out our mid morning and afternoon snack whether we were hungry or not.

We are told to eat more often because it speeds up our metabolism and if you can speed up your metabolism you can turn yourself into a fat burning machine and get the results you are seeking.

If you eat every few hours it will control your hunger.

If you eat every few hours it will boost your energy.

Don’t feel bad if you have believed this or tried this. I sure have. I have done the extremes of the tupperware packing to simply making sure I eat every couple hours. I remember one day stressing out about how I was going to eat my mid morning chicken and vegetables during my 5 minute break between clients. I wasn’t even hungry!

The thing with the body is it adapts and if you train yourself to eat 6 meals a day it starts to expect to eat 6 meals a day. Hungry or not.

Is this wrong?

No. If you are hungry, eat. At the same time learn to find balance with hunger. Not giving into it the second you feel like it but not letting it drag on too long in hopes it will give you better results.

Here are a couple concepts to consider about hunger and eating 6 meals a day.

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Am I hungry or does the clock say it’s time to eat?

Don’t be scared to be hungry.

The thought for many of us is that if we just eat 6 meals a day we won’t have to worry about being hungry because we are eating every few hours. This is standard advice. But what is wrong with temporary hunger?

In part 1 of my blog post The Hunger Games, I discuss this mindset dilemma in which some people think being starving all the time equates to success. Hunger for sure does not indicate victory but it is not something to fear either.

I often have clients tell me, “But if I eat breakfast I am hungry for the rest of the day.” I respond, “Good. Your body is meant to be hungry.” 

Hunger is not the issue, self control is. Learning to adapt to the discomfort of hunger from time to time and how to control eating when hungry are good practices to adopt.

Eating more often gives you more opportunity to overeat.

When our willpower is shot and our self control is limited (which it is these days) why would we so often give ourselves more and more chances to eat (and overeat) throughout the day? More and more chances to have to make decisions!

In the book The Willpower Instinct, by Kelly McGonigal, it discusses how we make, on average, about 200 food choices a day and our self control is highest in the morning and decreases throughout the day. 

So let’s not  force ourselves into more decision making with food. Start by planning your 3 bigger meals for the day and 2 snack ideas. Then go about your day and try to eat in accordance to true hunger, not what the clock says.

Eating every few hours keeps your body in a chronic state of digestion. 

When we eat every few hours our bodies are constantly digesting and never really get a time to rest. This can leave people feeling bloated, feeling like they constantly need to have food in their system and not really paying attention to what their body is saying. Hungry or not.

Like I said above, this is a modern way of eating that we have trained ourselves.

Eating every few hours doesn’t take into account if you are hungry, need or want food.

In a world of high access and overabundance of food, we are used to eating just to eat. Just because the food is there. Just because we have a craving. Just because we feel like it. We are told to eat things to curb our cravings, to ward off hunger, to keep us full.

But we are talking temporary hunger people. We are talking a couple hours of hunger. It is ok to be hungry. Now if you are skipping food all day, every day to lose weight, trying to be productive at work, and get your workout in at 5 p.m. before you settle down for your one meal of the day lets talk. That is not smart or sustainable.

Is there a place for eating more often throughout the day? Sure. When schedules are odd  or training for certain goals like bodybuilding, an athletic event, certain physique goals. There is a time and place for eating more often throughout the day.

Blindly following common advice is something we need to start thinking about in depth before we actually apply it. Just because we are told to do it doesn’t mean it always works.

Some reading this article may be committed to their small meals throughout the day and love it. Some may have dabbled in it a bit and some may eat one meal a day. The key is, is it working for you?

Ask yourself that question and proceed as necessary. Tell me, has eating small meals throughout the day helped you?

How to get “unstuck” from where you are and find your version of healthy

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Does having a healthy body lead you to a healthy mind? Or does having a healthy mind lead you to a healthy body?


Today I want to talk about where you are. Not where you want to be. Not where you used to be. Where you are right in this very moment.

A lot of negative emotions that range from discontentedness to unhappiness, frustration, sadness, and anxiety show up when we expect our current state to be different from what it actually is. We get so focused on our bodies and how they use to be or what condition we think they should be in, we lose focus and energy of actually putting in the work to do what we need to do on a daily basis.

We focus on how we use to workout when we had all the time in the world, what we use to wear 10 years ago, or what we use to eat when we were 19, on a diet, stressed, or did not work full time.

We focus on what our bodies could be in the future: healthier, leaner, stronger. We focus on how our minds could be: happier, freer, more confident.

But what about now? What about what we need to do today, this afternoon, at this very moment to get unstuck from the past and future and work toward our own version of healthy. How do we stop putting off what we know we want to do? How do we bridge the gap from where we are and where we want to be?

As much as health is physical, it is equally, or more, emotional and if you are feeling stuck, start to learn to shift the way you think about things. You may ask, but how?

I know that I personally can easily get hung up on what other people are doing or stress on a daily basis if my daily habits don’t line up my with health vision. I always hold on to the hope, desire and belief about a vision of where I want to continue to go but when I don’t do it, it frustrates me. It makes me feel stuck. It makes me feel guilty. It makes me feel frustrated when I just am not following through with what I intended to do.

The thing is, I have always put in the work to be healthy. I workout regularly and eat well but the way I use to think about food and exercise has not always been healthy.

I would either get caught in the deprivation of food or thinking more and more exercise was the answer.  I would think about diets or workout programs I did in the past that worked or how I could eat whatever I wanted when I was training 3 hours a day for volleyball practice.

I would focus on the wrong things, thinking that my happiness was equated to being leaner or having a flatter stomach in the future. That if I could just hurry up the process and be in complete control of my choices I would just be ok. I would just be happy. I could start living my life more and be more confident.

Learning a little bit of patience, consistency and focusing on the commitment of doing what I need to do now (as in today) instead of the or future has helped me feel, not as overwhelmed.

How can we learn to not tie our happiness to some long term goal but find satisfaction in daily commitments and successes? 

The book The Slight Edge discusses positive psychology research that actually shows that happiness is derived more from the day to day actions and accomplishments than big events or ultimate goals.

This. Is. HUGE. When it comes to our healthy journey could we learn to be more engaged in the process, the day to day accomplishments then continuously seeking some big end goal?  Success with health is ongoing and a daily commitment for the rest of our lives, as scary and enormous as that may seem. It is not a one and done kind of program.

How to become unstuck? 

Becoming “unstuck” and finding your version of healthy is a combination of effort and the way you think about things. Because being miserable on our journey really does nothing for us. It sucks the energy from us that we could be using to our body and health.

Before focusing  on the exact eating or workout plan start here, as simple as it may seem.

Acknowledge your current state.

Acknowledge your current state with your body, your schedule, your habits. It doesn’t matter what you did in the past or could do in the future. It matters what you choose to do now.

Ask yourself these questions.

Does success lead to happiness or does happiness lead to success?

Does having more make you grateful or does being grateful make you feel like you have more?

Does being having a better body make you worthy or does feeling worthy lead to a better body?

The big misconception that happiness is created by the big, elaborate events, monetary gains, the perfect job OR reaching a certain standard with your body.

When you can come from a place of self acceptance and ownership of your choices, you start to rely less on what the outcome could be and if you could make you happier and more on the process of doing the work. Belief is a great strategy and starting point but not when done alone. Results and change don’t come from hope.  They come from daily action, work and patience.

Do the work by starting small.

 

Changing everything at once is like trying to teach a baby how to walk in a week. It just doesn’t work. Wake up each day and vow to do your best. Vow to eat more veggies, drink more water, make your healthiest choices at meals. Commit to some type of movement each day, even if it is not a full workout.

Don’t commit to perfection and when you fall (because there will be failures) get back up and try again. And again. And again.

When it comes down to it: where you are stuck in your health journey?

Is it with your body or with your mind?

Does having a healthy body lead you to a healthy mind?

Or does having a healthy mind lead you to a healthy body?

6 ways to be more peaceful with your body, food, and fitness


Today I want to talk about body acceptance and being in it for the long haul, with your health that is. At some points in my life I feel I have been afraid to just accept my body as is, healthy or not ( I have had my share of health struggles) in all its imperfections. I feared I would somehow sabotage my results. It was like if I felt ok about my current place, even while striving towards improvement, I wouldn’t put in the work, want to be healthy, have motivation etc.

This also related to my style and thought process was to be more strict with food and do more and more exercise.  With January approaching I want to give you an alternative to body shame, quick fixes, super strict diets, and programs that just don’t offer anything sustainable. If you do decide to embark on any of these things ask yourself this.

If I put in the work, am I ok with gaining the weight back as soon as I go back to my old ways.

I get the quick fixes and quick results feel kind of good because going all out and putting in all your effort it gives a false sense of long term success because in your head because you are doing more and more you think you will get better and better results.

But more is not better. Smarter is better.

 

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And if you have tried quick fixes before and gained weight back or they didn’t last for any particular reason be sure to check that off the list as something that does NOT work for you.

This is not a bad thing. It is actually a good thing because you know you no longer need to try it because you have experienced for yourself, it does’t work.

There is no short cut that is going to get you to where you want to go but there are tools and strategies that will help. Today I share with 6 mindset makeovers to help you be more peaceful with your body, food and fitness, no matter where you are in your journey.

“Stop shouding.”

Thinking that things should or should not be a certain way is one of the quickest ways to misery. Thinking that you should be losing weight, be making more progress, be leaner, or be different than where you are only sets you up on a path to feeling bad about where you are. You are where you are, and where you are is perfect. Just because you have not done something in the past does not mean you cannot start right now.

Taste your food for what it is, not what you want it to be.

My man actually said this to me one day when eating vegetables.  “I just try to taste food for what it is, now what I want it to be.” Not his favorite thing in the world but he knows there are health benefits to them and therefore adds a side of veggies to his pasta, pizza and chicken fingers.

I love this and will do an entire blog on his food pairing soon (shh he doesn’t know) but my point being his comment. To taste food for what it tastes like not what he wants it to taste like or what he thinks it should taste like. Vegetables are vegetables. They are not pizza and they do not taste like pizza. Accept veggies for who they are and what they do. This not to say you should eat foods you do not enjoy but is to say that you can appreciate food for what it is and what i does for your body.

Accept and train your body for what it is, not what it use to be.

I played in a summer volleyball league a couple years ago and we affectionally named our team the Use-to-be’s. We were no longer 19 year old volleyball players in training season and our expectations should no longer be that. Don’t get me wrong you can still get leaner, stronger, lose weight, but keep in mind that your body is not the same as it was 10 years ago, before you had a baby, had surgery, whatever if might be.

Ask yourself, what is your body prepared to do today. Just because you once were able to eat whatever you wanted, lift heavier, work out every day doesn’t always mean you can do it now. Things like being decades older, having a full time job, or having a baby will forever change your body. Not in a bad way, in a realistic way.

Take responsibly for your choices.

It is so easy to put blame on anything and anyone other than yourself. I know from personal experience, it feels better. It feels better to tell myself that I didn’t have the time, the resources or that someone else messed up my schedule. It feels better to blame it on the holiday, being social or the person next to you who ordered dessert.

But ultimately, your choices are within you control. You can not always control the outcome, but you can control what you do everyday.

Being starving and eating everything at dinner, means you didn’t prepare during the day.

Not getting a single workout in means you did not prioritize it.

Not being motivated means you are telling yourself you are not and therefore it plays out.

Being too tired means you did not sleep enough.

Being too stressed means you are letting the stress get the best of you.

Start cultivating your own results and don’t let anything or anyone (including your own brain) take away your power. Nothing is happening to you. You ultimately make the decisions.

Quit thinking things are not fair.

I use to think it wasn’t fair that some girls didn’t work out as hard as I perceived myself to, or at all, and were able to eat whatever the wanted, while keeping their cute, petite shape. I on the other hand was in the middle of my stressful eating, workout out every damn day routine, and pouting along the way.

It doesn’t matter what anyone else is doing. If it works for them great but it doesn’t mean it will work for you and it is not a matter of fairness. Every body is uniquely different and the quicker you focus on your own journey and quit comparing yourself to someone else the more energy you will have to apply to your own process.

Find your difference makers.

Don’t focus on everything when trying to change your body. There are some things that will make more of a difference than others. Eating a healthy breakfast, snacking less after dinner, having more protein and veggies throughout the day, getting in a couple workouts a week. These are the things that matter. 

Creamer in your coffee, ketchup on your eggs, one cookie during the week. These things do not matter as much if you have other things under control. So please don’t ignore bread or bananas all day, only to go on and eat straight from dinner until bedtime. Pick one thing to change and focus on that until you don’t even have to think about it any more. 

Find what makes a difference and go do it.  Practice makes progress. And then practice again to make more progress. You don’t have to go to extremes or hate yourself towards body change. You can find peace and acceptance, it just starts with a little practice. 

what I learned from 3 challenges in November

The month of November provided to be a GSD (get shit done) kind of month. Without realizing it I committed myself to 3 completely different challenges that made me up my game in 3 completely different ways.

I did a 30-Day workout/shape up challenge, a 30-day blogging challenge to myself, and a #findthemoney challenge.

You always hear the criticism that perhaps because I overcommitted that I wasn’t really able excel at one, but I throughly enjoyed the mild pressure I put on myself to better myself in these 3 areas of life. And I think that is because I didn’t really stress about any of them. I practiced what I preach all the time and simply enjoyed the process. I will give you a a quick run down of each one.

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My new workout tank!

30-Day Workout Challenge

I did this for two reasons. I was feeling a little mindless with my eating and there is a prize of $1000. This challenge ends December 5th so I am just wrapping it up this week. And look, I don’t have weight to lose, not even my goal. But why not shoot for something that helps me feel a little more in control of my choices. THIS in itself is more important to me than the perfect body.

When I am eating out of boredom, mindlessness, and stress, I don’t feel good about myself. Honestly I don’t even know if the before and after pics will show anything different when I take the after this Saturday but I feel better regardless. I will be sure to blog more, post challenge with how I changed up my exercise and eating, and maybe even send the before and after pics to my email list.

#Findthemoney Project

I am always conscious about spending but this project by Danny J intrigued me, not so much as finding extra cash, but in not being as wasteful and frivolous with my choices. At the beginning I was required to total all my expenses for the week to see what I was spending and where.

I actually had done this, this past July and August on my own and knew that I was spending $600-$700 a month on food, just for me! In all fairness I often shop at Target for groceries so that total included paper towels, dog food and toothpaste here and there, but $700?

The suggestion was to spend $35 a week per person on food. I am a tall, active, hungry girl and I eat a lot so I didn’t stress trying to make this number but I knew for sure I could get it under $100 a week. So what did I do? 

First I stopped shopping at Target for groceries. Enough said. Next I tried to use up as much food in the house as possible each week and practically cleared out my freezer. I used my canned foods, foods I bypass in my cupboard every week and used all the spices and condiments I had instead of buying new ones.

I limited pricey products like Komboucha and Quest bars to just a few this month. At $3 a pop, I saved a ton. I spent less on convenience food, like pre made rice and pre chopped veggies. I sucked it up and did the extra cooking and chopping.

I also didn’t get any manicures or pedicures this month, which I normally get one of each minimum, and did my own. I didn’t really buy any clothes, books or household decor this month but when I did buy something I made sure I got rid of two other things. For example I bought a new workout tank (truly the last thing I need but oh well) and I got rid of two clothing items.

It really made me contemplate my purchases and I almost got a rush by NOT buying things because it meant extra money in my pocket. Perfect time for the holiday season with present buying and time off. I can estimate that I have $300 extra in my pocket this month! Perfect for some Christmas shopping.

Blogging Challenge

I set this challenge for myself. To post 30 blogs in the month of November. I think I hit 29. Normally I blog once a week and never really find myself ahead of the game but I noticed I had 5 blogs written, waiting to be posted so I thought why not? I write everyday anyways, I might as well write some more. It has actually been really fun for me because I have so many post-its, lists and notes on my phone about blog topic that I never was lost for an idea, I just had to put in the work and write it.

I made a public commitment on social media and in my coaching group to do this and it helped a ton because I put myself on the hook, which is exactly where I like to be.  Responsible for my choices. Which, as scary as it is, it pretty empowering at the same time.

What this month taught me.

I have felt very fulfilled and accomplished this past month and it got me thinking about happiness, joy and being content in life. A lot of these positive emotions are associated when we are working toward our full potential in any area of life.

You don’t need money or an extraordinary amount of time to better yourself in some way. You just need the desire and drive to make a change. The key to is to have a little compassion and patience with yourself and that is exactly why this month was so awesome for me. When I splurged on a certain, food, skipped a workout, bought a new shirt and missed one day of blogging, I didn’t beat myself up over it. I just moved forward. This is such a HUGE transformation from what projects use to look like for me with tons of pressure and criticism from myself and myself only.

If you ever have times where you feel a little lost, lonely or unsure of which direction you are headed, invest in yourself, in something. Taking action of some sort is one of the best ways to lessen misery. Yes, life can be difficult and we are all justified in our own struggles but we also have so much opportunity when we let go of the victim mindset that everything is happening to us.

Instead of feeling like the word owes you something, find something you owe the world and go do it. Even if that starts with bettering yourself by waking up every day and making the bed.  

Click here for a FREE Holiday Workout Challenge!

Why Being Grateful doesn’t mean you have to settle Part 2

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Today I want to finish up my 2-part blog series on why being grateful for your body and what you have doesn’t mean you are committed to settling and not striving for improvement.

I think sometimes the stress and dissatisfaction with our bodies feels like a very lonely struggle.  I know everyone feels it in a sense, from the leanest of people I know, to the most overweight people I know. No one is immune in some sense or at some point. But when it comes down to it, it has less to with what you body looks like and more to do with your mindset and perception of what you are capable of doing.

We are promised greater happiness, success and satisfaction with our bodies, or at least that is what we think, when we see photoshopped women and super thin celebrities as the “role models” for what our body is “suppose” to look like. We associate losing 10, 20, or 30 pounds with being fully content and joyful. Yet even when we do achieve the look we are desiring, we are often left wanting more because it is not the look we are striving for, deep down in is contentedness with who we are and what we look like.

Could it be that contentment is the cure? Not a different body. Could you just accept yourself right here, right now for what you look like and what your body does, even if you are striving for improvements? Could it be that using gratitude is the way to achieve satisfaction with your body, not losing the weight or being leaner?

Why choose gratitude over negative self talk and excuses?

Gratitude is tough, especially if we are not where we want to be. If we just loved everything single thing about our body then of course it is easy to be satisfied. When we are dissatisfied it takes a lot more effort. But are we looking in the wrong places?  Excuses and negativity often take away from the solution itself.  It takes owning our choices day in and day out, that result in the body we have and the body we want. 

Rather than dwelling in poor choices or making excuses about why we can’t make progress we can use gratitude to make better choices in the future. We can use gratitude to focus our attention on what we do have rather than what we do not have. Can you imagine what would happen if you took every negative thought about eating, working out, and your body and made it a positive, productive thought?

Every time you start to let the negativity, shame and sadness creep into your head make a conscious effort to turn it into something that actually helps you create a solution in your present state. That is acceptance and gratitude at its finest. To appreciate even in the toughest of times. Gratitude is a decision.

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Your body’s current condition does not determine your self worth.

Sometimes I have been guilty about feeling bad about my body and then in turn feeling bad about myself. Even thought deep down I know I am more than a body. I am more than a size, a number or if I fit into a certain pair of jeans. I know my body does not determine my self worth, but sometimes it is a mindset I get stuck in. It is a constant practice to remind myself that my body does not determine self worth!

The other day I talked about a concept known as the “if,then” detriment, and it is so often applied to the correlation between body shape and happiness.

If I lose weight, then I will be happy. 

If I get rid of my cellulite then I can feel ok about myself.

If I can control my eating, then I am worthy.

Let’s switch this mindset.

Instead of any of this negative body talk,  use healthy striving self talk. 

My worth is more than my jeans size or the number on the scale.

I want to be healthy and strong for myself. 

I am worthy of happiness, love and respect right this moment.

It is so hard in the moment to snap out of this mindset, when you feel depressed, anxious or upset about the way your body looks or feels. The best thing you can do is acknowledge it and use healthy striving talk that promotes of mindset of being enough. The first few, or first hundred, times you may not believe it, but after practicing this you can change shift your mindset into a more positive, powerful state.

Would I talk to others, the way I talk to myself?

Another concept I use when dealing with the dislikes of my body is thinking about why I am so hard on myself. If I could use the same love and compassion towards myself as I do for others, I would be able to accept myself the way I accept others. Other people bodies do not determine my love or appreciation for them. I do not critique other peoples bodies the way I do my own. 

People who are most satisfied with their bodies are the ones who do not let their body’s “flaws” determine their worthiness but also view their health and fitness, as a journey not a destination. Again it is about the journey.

Struggles with food, mess-ups, missed workouts, months in the gym, maybe months out of the gym….it is all a part of life. Of course we can and should strive to be healthy but when we can focus more on the appreciation about what we have and what we are working toward we can be more accepting in the moment. I am where I am suppose to be. You are where you are suppose to be. We are always learning and growing and that is what is it about.

#GetGrateful Tasks:

Write down 5 things you are grateful about in regards to your body. It can be internal, such as the air in your lungs or the beats of your heart. It can be shown in your ability, to be able to feed yourself, dress yourself or do an activity like run or dance or play with your children.Your body is so blessed to be able to do those things. Pretty impressive when you dig deep and think about it, right? Or it can be about your appearance, your eyes, your hair, your arms. Write it down. I doubt you will have trouble making a list. Read them often.

Write down 5 excuses you make about why you can’t change or why it feels hard. Then change those 5 statements to solutions. This is difference in talking and taking action.