Exercise is a punishment for eating “bad foods”
You need to earn food by exercising.
These ideas are so deeply ingrained that, with nearly everyone I coach, I need to untrain these behaviors…. heck even I catch myself having these thoughts and have to check myself.
These ideas are even subtly integrated into apps like MyFitnessPal where you earn more calories toward you daily calorie goal with added movement.
The ONLY way you can move forward toward creating a sustainable healthy lifestyle is to free yourself from this limiting line of thinking.
Exercise as punishment and food as reward are the antithesis of empowering, healthy habits. Every day becomes a battle, even an obsession.
Both exercise and nutrition are important!
Exercise is not a punishment for eating bad foods! Exercise it’s so valuable for the body and the mind, it builds muscles, empowers you, increases your metabolism, your blood flow, improves your mood, decreases stress...I could go on an on. These benefit (especially the mental ones) increase dramatically when you let go of this “punishment idea.”
Food is not the enemy. Food is the fuel (the energy source for your body). It’s the fuel for your muscles, your brain, it helps keeps your hormones in balance. Yes, some food choices may be "better" than others, but you don’t need to earn it, or punish yourself for enjoying it. That my friends is a dangerous and very slippery slope.
Again! The ONLY way you can move forward toward creating a sustainable, empowering, healthy lifestyle is to free yourself from this line of thinking.
Here’s the thing. I make it sound easy, but I know it’s not. These two rules are simple for sure, but untraing and even uncovering some of you underlying ideas and behaviors takes time. As I mentioned this idea is something I coach all my clients through.
I’d love to do that with you by inviting you to a have a little strategy session with me. Jump on over to my calendar to book a chat with me. Its free..there's no obligation. The best part of my job is connecting with you and seeing how I can help!
One of the biggest obstacles that all the busy moms face is finding time for themselves. Whether that’s time to use the restroom alone or take a shower without somebody needing something, or the time to work out, read a book, have a real conversation with friends… anything that make you feel like you again. With the never ending to do list and the needs of everyone else, it’s HARD!
Not all that long ago was stuck in a loop. I was constantly saying "tomorrow will be different" "next week will be different" and sometimes it even went into "next month will be different" or "after the new year will be different.”
I would make this plans, these grand plans go the gym X amount of times each week and make all of these healthy recipes that I was finding on Pinterest. What happened was, just after a few days, Monday or Tuesday I would get overwhelmed and I would give up. Time would go by and I would continue the same cycle.
It was so defeating and ultimately I realized I was self sabotaging
We’ve been having a conversation recently about why we moms are so damn tired all the time.
You want to start planning healthy balanced meals, but you’re too damn tired.
You want to start that new workout program, but you are just to damn tired.
You want to (_insert pretty much anything here_), but you are to damn tired! Right?
The first thing we talked about was all the mental junk. All the, sometimes trivial, little daily decisions we make add up to shear exhaustion and depleted willpower by the end of the day (it’s a real thing called Decision Making Fatigue).
The best advice I have for this is to put your priorities first.
Align your decisions and your actions with your priorities.
Ok, yes, makes sense, but what to does that mean?
It’s OK to give yourself some slack this time of year!
*You can watch this post here*
This is the season of busy: parties, kids concerts, gatherings with family and friends, last minute shopping, going to the post office (three times in one day because somebody had to go potty in the middle of it all #notme)
It’s supposed to be a magical happy time, but ends up being the most stressful time.
Don’t forget to give yourself a little slack. You don’t have to be have the most perfectly decorated home, you don’t need to go to all the parties, you don’t need to do anything that doesn’t bring you and your family joy.
Give yourself some slack when it comes to your health and fitness goals as well!
Raise your hand if this sounds familiar….
Are you always tired, feeling like you are busy all the time, but at the end of the day feel like you got nothing done?
Do you see all of the “motivated” moms on social media and wonder “why not me?”
First of all, everyone posts their best on social media. Think about what you post out of your day, then think about all they other not so glamorous (or humorous) things that happen.
Don’t compare your everyday mess to other moms best!
Every mom has chores undone.
Every mom’s kids whine.
No mom can keep up with all the laundry and dishes all the time, or if she can she lets something else go.
That doesn’t mean throw your hands in the air you are destined to stay in this rut forever and there's nothing you can do about it.
Just stop waiting for “motivation” to strike and do something about it!
Mom life can feel out of control. You are supposed to get shit done despite all the hormones, a baby that doesn’t sleep, a screaming toddler… the list goes on.
Your days feel out of control. Your body seems beyond your control.
You want to make a change, but you’re just too damn tired. Every day gets away from you. You were going to start working out today but… You were going to try out that new healthy recipe you saw on Pinterest today but…
Before you know it another week or month has gone by and you are still stuck in your rut.
Trust me, I’ve been there. It gives me anxiety all over again thinking about it.
So, how do you make sure you get it in when you are so damn tired?
How do you establish control over your habits when your life feels so out of control?
Be Firm with your Goals,
Establish a Plan, then
Make it a Routine.
ALL pieces are necessary to ensure success!
Being a mom is tough, mentally and physically. Never in my life before having my son did I question myself as much as I do now. Sometimes to get rid of the mental monkeys, I need to remind myself of the Jodi Picoult quote: “The very fact that you worry about being a good mom means that you already are one.”
Yesterday was Memorial Day, a day where we remember the brave men and women who made the ultimate sacrifice for our freedom. When you really take a minute to think about that, doesn’t it put everything else into perspective?
Memorial Day for the lucky ones also consists of bbq, family gatherings, time at the pool or the lake -the unofficial start of summer! And to crossfitters around the country a time for a crazy intense workout called the “Murph.” This workout is in memory of Navy Lieutenant Michael Murphy who was killed in Afghanistan. Some super fit crossfit bad@sses do it with a twenty pound vest or body armor.
AND HOW TO FIND THE RIGHT ONE...
Do you have a goal to get in shape in 2016? Are you thinking about hiring a personal trainer to help, but wonder if you should spend the money?
Working with a trainer can push your fitness level forward much more quickly than working out on your own. Here are six reasons why hiring a skilled personal trainer is a great investment.