Adele’s 5 Friday Favorites

Holiday shopping done or not, it is practically here! So what are you doing this weekend? I have a few plans that include sleeping in, writing, and definitely getting in a workout or two. It’s part of my stress management game. In fact, everything in this post today is part of my stress management game. My 5 Friday Favorites. Let’s go!

Currently Sipping

Craving Cocoa from Metabolic Effect designed specifically to reduce cravings and hunger. I use this delicious concoction with a bit of water, almond milk and cinnamon and make up hot chocolate, smoothies and  pudding for snacks that are super low in calories but high in fiber and satisfaction. If you want to get all sciency, Metabolic Effect says this:

“Cocoa powder is one of the richest sources of bioactive compounds that can alter brain chemistry to bolster mood, reduce hunger and combat cravings. It works through increasing key neurotransmitters in the brain such as serotonin and dopamine. It also contains natural cannabinoid compounds like the powerful molecule anandamide, often referred to as “chemical bliss.”

IMG_5164

Currently Reading (re-reading)

The 4 – Hour Workweek by Tim Ferriss. Yes I am in re-reading mode because I like to keep my focus on things that keep me in line with the mindset I want to have and the goals I want to achieve. It is all too easy too let those thoughts slip if we are not careful. This books has tons of mindset bombs such as this. “The universe doesn’t conspire against you, but it doesn’t go out of its way to line up all the pins either. Conditions are never perfect. “Someday” is a disease that will take your dreams to the grave with you.”

IMG_5165

Currently Thinking.

You know how much capability our iphones have? And how we probably use 1/10 of it. That is how I truly feel about our bodies and our lives. We have so many capabilities, opportunities and skill. We just don’t know how to use it. Or we know how to use it but don’t like going through the challenge, pain or discomfort of something difficult, the unknown, or the seemingly unrealistic. So we choose to lay low and simply dabble in what we feel comfortable in or what we convince ourselves we are capable of. Do yourself a favor and go buy The 4-hour Workweek to find a little inspiration and motivation.
IMG_4808

Currently Eating.

White Turkey Chili. The recipe will be up in blog form soon. With a significantly cooler week here in SoCal (enough to break out the beanies, boots and parkas for our chilly 50 degrees) I was all about something stew like. White beans, ground turkey, onions, spinach and salsa all make up this delicious dish. Add parmesan cheese to top and I was one happy girl.


IMG_4883

 

Currently Sharing.

I was looking back on some of my blog post and wanted to share a few on topics that tend to come up often when talking with people about health, fitness, and mindset.

Lacking confidence? Check here.

Curious about your own perception of hunger. Read here.

Need help making healthier choices. Start here.

Want motivation to be more consistent? Learn here.

I will leave you with that and remember to start surrounding yourself with things, people, notes, words, and reminders that keep you in line with your goals.

 

 

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

IMG_2897

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?

Adele’s 5 Friday Favorites

In all honesty, while I appreciate the week and the opportunity each day brings me, I am so ready for the weekend. I love mornings where I don’t have to rush off anywhere and can sit at home and write and sip my coffee.

I am putting the finishing touches on my Fit With Adele Lifestyle Program that opens this January 4th and am so very excited to help women find a sustainable, enjoyable approach to health and fitness. More to come on that program soon.

As for now here are 5 of my favorite things this week in health, fitness, and mindset.

Currently Moving.

Thrusters are my exercise of choice these days and I have a whole toolbox full of different variations. I love this weighted variation to add in the mix as many of the current variations I use are with bands or simply my own bodyweight. It is definitely more challenging than I initially thought when I first started doing them.

 

IMG_4642

Currently Eating.

THIS is the easiest, most delicious dressing I have ever made and I will label it Mediterranean style as it is made with artichoke hearts, Kalmalata olives and sun dried tomatoes. I am sending this out along with my other favorite veggie recipes to my email list this week. You can add yourself here. I also use it over chicken or even as a dip.

IMG_9339

Currently Thinking.

Sometimes I think it feels like we don’t have a grasp or say as to what is going to happen to us in the future, with our jobs, relationships or the shape of our bodies. And while we do not have direct control over the outcome, we do have control over the choices we make each day.  When I take ownership for my decisions, good or bad, it is when I feel most powerful. It makes me feel like I have the most control, because when it comes to my choices, I do.

IMG_4809

Currently Loving.

This 80 degree weather in SoCal is just lovely this week, although I think a cool down is coming. I use to get down over rainy or cloudy days, but just like life I now take them for what they are, not what I think it should or should not be.

IMG_4819

Currently Drinking.

Trader Joes got the best of me this past week with their festive flowers and coffee. No worries though #becausecoffee and I love buying myself flowers. It is fun to use the holiday flavors to sample each day.


IMG_4501

 

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.

 

AJ-102-1

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. 

4 Ways to Strengthen Your Squat to make you strong in life

A few years ago I had a client come to me for a very specific training purpose. She had a trip to China in a few months and wanted to be able to get into a very low squat to be able to pee. Hence to avoid any splashing of sorts. You get the picture.

Around the same time I was watching my 2 year old niece dropping down into a squat no problem.  Where did we lose it? Why do so many people lack the ability to be mobile and flexible? When did we unlearn how to move well?

And the answer is we lose it slowly, over time, without realizing it becoming stiff and less mobile.

We grow up as active kids, then sit at a desk all day at school and then eventually at work. Sometimes we also choose to partake in repetitive activities such as running or cycling that keep us tight and limit range our motion. Sometimes we choose inactivity all together.

For most, we can at least reverse it a bit by training proper movement patterns. And why wouldn’t you? Forget maximal strength, lean muscle mass and feeling like a badass in the gym, sitting and standing is something you do for life. In late adulthood loss of independence is often found in lack of being able to stand and sit.

So please squat for your bodies well being, your independence, and being able to pee without splash in China.

In basic squatting fashion there is no absolute perfect way to do it. Stand with your feet about shoulder distance apart. Point your toes forward or slightly out.  As you lower  shift your hips backward, keeping the heels down and the chest lifted ( your torso will lean forward slightly). Lower until your thighs are parallel to the ground or slightly below. Return back to your starting position.

I urge you to try this movement, free of weight, and really focus on the muscles being worked and the way the body moves. Even if you have been squatting for longer than you can remember try a few air squats today and focus strictly on form.  Learn to be more in tune with your body instead of just rushing through the motions.

Here are 4 squatting variations to add some variety to your routine.

IMG_3743The DB Sumo Squat. This is a great, user friendly exercise to add more load to your squat if you are just not sure about the squat rack yet. The only difference with this is the set up, standing with the feet wider and toes turned out just slightly to engage the adductors (inner thighs) more. Keep your shoulder blades back. You will be able to use heavier weight than you think you can.

IMG_0283

The Goblet Squat. Another great, user friendly exercise if you are uncomfortable in the gym in any sense.  Grab a dumbbell, hold it vertical,  find an open space in the gym and follow the squatting directions above.  Keep your shoulder blades pulled back and together. Typically you will progress in weight quicker than the dumbbell it feels comfortable to hold so you may need to progress to the bar for more of a challenge. Another very good for high repetition sets.

IMG_3464The Front Squat. It is commonly believed that this is one of the best ways to develop your quads and allows for a greater range of motion. It allows requires you to stay more upright than other squat variations. In a squat rack set up the barbell slightly below shoulder height. When you grab the bar drive your elbows forward so your upper arms are parallel to the ground and the wrists are hyperextended. Step away from the rack and use the above squatting directions focusing on keeping the torso lifted throughout. Keep your elbows lifted. Return the bar to the rack.

IMG_2332

The Back Squat. This is typically the lift in which you will be strongest and one of the best for lower body strength. Set up the bar on the squat rack just as you would for the front squat but take your hands outside the shoulders and lower underneath the barand rest the bar on your upper traps. It should rest securely.  Lift the bar off the rack and step back. Complete your squat and then return the bar to the rack.


Adele’s 5 Friday Favorites

Back this week with 5 of my favorite things I am loving right now! But first, the holiday season.  I have my tree up and am in full Christmas spirit by practicing gratitude and am buying small but useful gifts for my friends and family this year because my motto in all areas of life is less is more.

In addition to simplicity, I have the concept of connection running through my mind lately and it 2016 my focus will be this. Simplicity and connection. I will be sure to write more in-depth about them soon. Ultimately I am on the path to clear all the mental and physical clutter in my life while building more purposeful and meaningful connections in my life. I can’t wait to dive into these concepts in a bit more depth.  Ok, Five Friday Favorites, here we go!!

Currently Wearing: Asics and Grandma’s bracelet.

Asics are my go-to shoe for being on my feet all day and instead of putting my grammy’s bracelet in the drawer, I decided to wear it every day. Why not?

IMG_4261 (1)



Currently Moving: Kettlbells

I have been adding Kettlebells back into my routine in small doses. Sometimes I feel like I forget about certain exercises so it is always fun when I remember them, like the windmill shown here. This is a fantastic exercise for shoulder stabilization, glute activation, stretches the waist and hamstrings, and strengthens the core all in a focused control movement.

IMG_4448

Currently Eating: Chocolate 

I halted my daily chocolate habit for a month, just to see if I could do it. I didn’t buy the chocolate and therefore did not eat the chocolate. I was proud of my mini self control challenge but am back at it. A piece a day keeps the sadness away. Or something like that. 😉

IMG_4453

Currently Thinking: Simplicity

It’s kind of the theme of my intentions right now, in my workouts, with food, organizing around the house. Less is more.

IMG_4362

Currently Loving: The Holiday Season

The Sunday after Thanksgiving is when I love to decorate each year because if I am going to put in all the work, I want to a have it up as long as possible. Before turkey day is too early and the week after December 1 is too late. I love the fresh pine as I walk in the house and the warmth and comfort of the lights at night. Plus it brings back lovely feelings of nostalgia.

 

IMG_4454

 

If you have any favorites you are loving right now, be sure to comment in the Facebook post. Aaaand, start thinking about what your theme will be in 2016 because I am going to be doing a whole series on how to create your theme (not resolution) in the new year!

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.

IMG_4013

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

AJ-21-1


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.

IMG_1599

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.

Why Being Grateful doesn’t mean you have to settle, Part 1


IMG_2979Today I want to talk about having gratitude for yourself, your life, and everything beautiful, and not so beautiful, that surrounds you. 

Somewhere along the way we become conditioned that what we own, where we are in our lives, what we look like, and who we are, just isn’t good enough.  We downplay strengths, compliments, and successes, because somehow allowing ourselves to be good enough, just doesn’t cut it.

I think there is an underlying  fear within all of us, if we invite goodness, gratitude and confidence into our lives we somehow set ourselves up for disaster, letdown, and failure. It feels if we are grateful for our current situation, accept a compliment with confidence, or find happiness, even when goals have not been met, we won’t be motivated to improve or progress in our lives.  In a world of already “not good enough’s” we desperately try to minimize as many negative emotions as possible. Like this quote says though, we are all meant to shine.

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be?  Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people will not feel insecure around you. We are all meant to shine, as children do. It is not just in some of us; it is in everyone and as we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” – Marianne Williamson

Let yourself shine.

We bring so much to the lives of others by simply showing up as ourselves. Not when we say whatever we feel, or criticize and bash people with open brutal honesty, but when we show up with courage, confidence and purpose as ourselves. There is no need to play small or downplay our amazingness. We can show up with gratitude and know that our current conditions are exactly as they were intended to be and we have it in our control to improve, while being content with where we are.

This is tough because often our insecurities come out in blame, envy, comparison and withdrawal. We get caught in a never ending cycle of not being “good enough” and current acceptance gets confused with resignation.

Remember there is not a guideline for who we should and should not be, what we should and should not feel, or where we should be in our lives. I should be happier, I should be more exciting, I should be leaner, I should eat a certain way,etc. When we feel we should be a certain way, we are then telling ourselves that we are not good enough right now.

What if we changed our perspective? To no longer devalue ourselves and our feelings but GIVE value to ourselves, our feelings and accept who we are and how we feel. We do not need to rely on other people to tell us we are good enough, we can simply rely on ourselves.

When we rely on constant validation from others we are constantly living in a world of dissatisfaction. If we can learn to accept and start loving ourselves, we will not have to rely on it as much from others. When will we be enough? 

IMG_1598

Enough is now.  Not if or when. Enough is NOT the following statements. 

“I will be happy when I lose weight.”

“I will be happy if I get a new job.”

“I will be happy when I am in a different relationship.”

“I will be happy if I made more money.”

Believing you are enough right NOW, is the first step of your journey of progress and change. You can strive for all of the above, but why not be happy right this moment, right now, while working towards your goal? More money could be 10 years from now. A 50 lb weight loss could be a year from now.

Are you going to spend all that time miserable and upset the way you are, OR are you going to embrace yourself, and life, to the fullest, right now exactly the way you are? Be grateful for the present moments and people and you will find happiness and joy to be more abundant in life.

Adele’s 5 Friday Favorites

I am back this week with my new series, Adele’s Five Friday Favorites (AF) where I share my favorite things food, fitness, mindset and life. I wanted a space where I could do some quick sharing on things I am loving right now!

Adele’s Five Friday Favorites 

IMG_3667 (1)

 

You have been hearing me talk about it all month and today is the first official day of the #16to16 holiday workout challenge where I challenge you to join me in starting your health resolutions early and get 16 workouts in by 2016. This series also includes an educational aspect where I teach you how to carry out these habits in the new year. If you are suffering from major FOMO, go ahead and jump on the list here.

 

IMG_3172

This pre made salad mix is one of my favorites partially because it is already prepared. It is a combo of shredded carrots, cabbage, cilantro and green onions and comes with yummy toppings in an Asian Chopped Salad or Southwestern style. I usually use my own dressing depending on what else I add to it.

 

IMG_4199

 

LOVING these Lululemon pants with the sheer backside. The fit is amazing as I love the high waisted style that holds everything in lets say. 😉 Knowing Lulu, you probably can’t find these exact pants right now because they rotate through everything so fast, but you can probably find something similar.

 

IMG_4212

 

TACOS! My favorite go-to meal when I eat out at restaurants right now. I used to stick with plain salads, but that no longer works because I like food. Healthy food that tastes good. Tacos with corn tortillas and minimal toppings are surprisingly healthy while satisfying at the same time. Eureka Burger, Chipotle, Cheesecake Factory all have ’em!

 

IMG_3580

 

Please be okay with failure and be okay with failing again and again.  Please don’t be ok with doubt. Doubt keeps us stuck, unable to move forward. Be confident, makes more decisions and own the decisions you make.