Photo Credit: Court Prather
Like most women, I have spent years and countless dollars trying to lose weight. I overcomplicated things, followed super restrictive diets, and was a habitual quitter. I used the word diet like a verb and not the way it was originally intended to be used. Diet culture and the weight loss industry kind of likes it that way. Because if we can’t ever truly figure out how to lose weight or fat we will keep coming back looking for more. That is exhausting, discouraging, and not at all anything I want to be a part of.
I want to see women lose weight, lose fat, get healthier, and stronger. I want to see women become more confident and live the lives they were created to live.
No, I am not saying that it is your weight or the amount of body fat you’ve got, how much weight you can lift, or your health score that will give you worth, make you loveable, or beautiful. However, I do know that for myself and for so many other women that I’ve helped, the more they started taking care of themselves and started seeing progress in the arena of their health and fitness, they changed. They became more of themselves, more relaxed, and more confident.
With so much information out there, how do you decide what is right for you?
Keep it simple. Like almost so simple it seems silly.
Whether your goal is to lose weight, body fat, get stronger, tone it up, build a bikini body, or whatever you can use the same principles. You don’t need to completely cut out any certain foods or restrict yourself to the point you feel like you’re going to kill someone.. (I’ve been there!)
If you’re tired of riding the ‘diet’ rollercoaster, you wanna lift weights and stay lean, or just wanna have more of a relaxed relationship with food here are some pointers to get you started.
- Whole foods > Processed foods
- Eat mostly plants (fruits and veggies), lean protein, and quality/complex carbs, healthy fats in that order. It’s time to rethink the “my plate” slightly..
- Eat slowly—-> this one is a big one! Especially if losing is a goal. You gotta give your brain time to realize your stomach is full.
- Eat slightly less than you usually do.
If you wanna catch the video version (where I go in to detail a bit more on each of these), you can click here to >> catch my latest IGTV <<
What do you struggle with the most when it comes to your nutrition? Drop a comment below with your questions, successes, and struggles.
So, you’ve finally decided to dust of those kicks and get your butt in gear…You’ve got your cute new workout gear, a Spotify playlist to keep you motivated as you log those miles and those reps, heck you’ve even written out your goals with a detailed plan. This is fantastic news, and I seriously couldn’t be more thrilled that you are taking this courageous next step towards improving your wellbeing and your health.
If you’re anything like me then you probably get super excited to start something new. You go all in and throw yourself out there without much preparation. I am slowly learning that planning ahead is actually quite virtuous and saves a ton of time, but that is for another day and another post.
I do believe that there are certain benefits to being the ambitious and somewhat impulsive person that I am. We usually don’t hesitate to act. If we get an idea we are excited to start implementing right away, which of course saves us from analysis paralysis or procrastination. However, we also fizzle out pretty quick after the newness has worn off or we hit some pretty intense obstacles. As with everything, finding a balance between the two extremes is probably the best place to be. And I’m learning 😉
Before you lace up those new shoes and hit the gym, here are some things to consider as you start this new workout routine..
It’s ok to be a beginner. In fact, no matter how long you train we should always hold the curiosity and the humility of being a beginner.
Let your ego go. Allow yourself to be comfortable where you are at in your journey. This is going to require you to go in with your blinders on so that you aren’t comparing yourself to others.
Set a strong foundation from the start. Ask yourself these questions before you start your new exercise + nutrition program:
- What is my current experience with exercise? Sure I mean time wise or training age, but also what has your experience with exercise been up to this point? Is it something you like/dislike, something you feel confident doing…etc.
- What foundational skills do you have in place? This will definitely impact your confidence in getting started and sticking with it. Plus, if you’re interested in something like olympic lifting or physique competitions, you want to make sure you’ve got the skills in place to help you succeed.
- What are your end goals? This might seem silly, but if you don’t have a clear picture of what you want your body to feel and to look like and how you want to feel in your body, you will have a hard time finding the right exercise program for you. Someone who wants fat loss is not going to train or eat the same way as someone who wants to run their first marathon.
- And last, but certainly not the least to consider is whether or not you are working with any injuries. If so, make sure to check with your doctor before starting and take the time to do the proper rehab. It shouldn’t be painful to workout, out of your comfort zone–yes, but physically hurt, not so much.
Regardless of if you’re just starting out, starting over, or have been working on your health and fitness for a while you will benefit from taking some time to walk through these steps and lay a strong foundation so that you can crush your goals for years to come.
If you’ve been in the fitness game for a while, what tips would you give to someone just starting out? And if you’re just starting out, what tip will you implement first?
I love hearing from you, drop your tip in the comment below so we can connect and learn from one another.
What’s the hardest part about change for you?
Change is such a scary place to be. It’s like we know we want it, but we are afraid of what’s on the other side. There are so many quick fixes out there or plans that encourage us to completely overhaul our lives and make radical changes. Sometimes those plans work and sometimes they back fire in the worse way. Ultimately it depends on who you are and what works for you. If radical change is the only way to go and you can make lasting change, then this blog post may not be for you. However, if you like to dip your toes in the pool of change before diving in, then read on my sweet friend.
I mentioned the other day that I am on a new leg of my own journey. And I’ll be completely honest I am usually the one that dives all the way in and figures it out as I go. That works for me…. some of the time, but there are lots of times I get myself in too deep too fast. I get overwhelmed, confused, and just stall out. Sometimes instead of doing the same thing and wanting different results you’ve gotta be wiling to shake it up a bit. So in the spirit of being a bit rebellious to my old ways, I’ve decided to take it slow. Enjoy the journey, and reflect a bit more along the way.
If you’re staring change straight in the eye and it’s got you intimidated, then I got you! Instead of trying to eat the whole elephant at once, ask yourself what you can do in just 5 minutes a day? What small, seemingly insignificant change can you make in five minutes a day?
Maybe it’s parking a little further and walking more. Maybe it’s eating one more serving of veggies for the day. Maybe it’s going for a walk instead of plopping down on the couch after work. It doesn’t really matter what it is as long as it is moving you in the direction you want to be going. Then just focus on that simple 5 minute action daily and slowly build from there. And most of all just have fun with this! Try making it a game to see how many days in a week you can get that 5 minute action in. If you are someone that likes having a prize at the end, you can even try setting up little rewards along the way. So let’s say you do your 5 minute habit consistently for 2 or 3 weeks, have something that you will do for yourself (just make sure it is not going to undo what you’ve been working on for the past few weeks).
I’m dying to know what 5 minute habit you will commit to this week…let me know in the comments below, so I can check in on you and see how you’re doing with that!
Don’t let the fear of changing keep you from being all you were created to be! If you’re ready for more than a 5 minute change, then let’s chat, email me: email@example.com and if you’re up for a little challenge, I’ve got a special 5 day mini-program that I want to get into your hands for free. You can click here to claim your seat. See you there!
Cheers to choosing change over comfort,
I’ve been rocking my single mom status this week while my hubby is out of town for a work conference. One week may seem like a long time (and at one point it was for us too), but being a military family we have gotten used to long stretches of being split up whether for training camps or deployments. Regardless of how long he’s gone, I am a big fan of easy and quick meals that my kids don’t fuss over.
I was scrolling Pinterest last week as I normally do to get new dinner ideas and came across a super simple one skillet dinner that was healthy and delicious. Plus, it took less than 25 minutes from start to finish.. I made a few tweaks to the recipe and here is what I came up with. I hope you enjoy it and let me know how you change it up, because there are literally thousands of ways this dish could be made!
What you need:
1 lb ground turkey ( I used 99%lean, you could use chicken or beef too)
1/2 white onion
3/4 c salsa (Costco is my favorite one)
1 whole wheat tortilla
1/3 c shredded cheese
1 can rinsed and drained kidney, black, or pinto beans (no salt added)
And your toppings of choice
Sauté onions until cooked (about 3 min)
Add ground meat cook, breaking apart and season with spices
Add salsa and cheese
Cook until meat is done and warmed through
Cut up tortilla into strips and add it into the mix (optional)
Serve with lettuce, diced tomatoes, avocado, and green onion or any other toppings you typically like on your tacos 🌮🥑
Wine in the mail? A few years back I had signed up for one of those monthly wine clubs where they sent you new bottles each month to try out, and one of the extra perks was that you got recipes to go with each bottle of wine. This was an amazing service and is definitely something I would recommend if wine is your jam and you’re also on a budget. Hosting your own happy hour or wine tasting is so much fun and is likely more affordable than hitting the local spots.
Anyway, one of the recipes that came was a beet and pistachio salad. At the time beets were not a regular ingredient in my weekly meal prep as I hadn’t had too many pleasant experiences with them. But I am all about adventure and stepping out of your comfort zone, so I decided to give this salad a try, and as you guessed it by the title of this blog post a version of this salad has become one of my favorites.
I shared a picture of my hubby’s birthday dinner a couple days ago on my social media and had so many requests for the recipe I wanted to share it here too.
Mixed salad greens (about 1-2 cups/person)
3 large beets (golden or red will work)
1/2 c shelled pistachios (roasted)
1 T Red wine vinegar
3-4 T Olive Oil
1 tsp stone ground mustard
1-2 garlic cloves pressed or diced finely
pinch of sea salt
(you can play around with the measurements until you get it to your liking, my hubby isn’t too fond of vinegar/mustard so I go easy on it )
To make it:
- Preheat the oven to 450 degrees
- cut the stems from the beets and wrap in foil, place in the oven
- roast beets until done and easily pierced with a fork or knife about 45-60 min
- shell and roast your pistachios for about 5 minutes until you can see a little oil release. Remove from heat so they can cool.
- rinse your greens and add them to a large bowl, set aside.
- while beets are roasting, prepare the dressing and set aside. I like to use a small mason jar, add all the ingredients, seal the lid, and shake until it is combined.
- When the beets are cooked through, let them cool, peel them, and cut into small wedges and add to the greens.
- Chop the pistachios, add to the salad.
- Finally top with goat cheese and a little dressing.
Hello and happy Friday!
In the spirit of love with this week being Valentine’s day after all I wanted to share with you three easy and super simple ways you can show yourself some love.
- Take time to reflect, to slow down, and really be present. We seem to live in a time where the busier you are the more important you might feel. But I invite you to carve out some time to just be. Leave the phone in a drawer, get outside, or meet up with that one person you’ve been putting off.
- Treat yo’self. I don’t buy too many new clothes for myself, but when I do I make sure that I go for things that make me feel strong, empowered, and confident when I put them on. One of my favorite places to buy new workout clothes is Old Navy. And this week especially I have been loving my high waisted leggings since I was feeling a little bloated from that time of the month.
- Celebrate the small wins. This last one might seem a little counterintuitive, but again it gives me a sense of accomplishment and helps me celebrate the little wins–track your food or some other habit you want to focus on. There is something satisfying knowing that I am honoring my bigger intention of taking care of my body and setting an example for my kids as well.
I know as women, moms, and wives we can sometimes get caught up in doing for everyone else, but it is
ok necessary for you to take a little time to recharge your own battery or do something for yourself so that you can continue showing up in a big way for the ones you love the most.
PS. I’d love to hear what you are loving this week and how you are showing yourself some care. Leave a comment below, I always love seeing what you think and what you are up to!