How to know if you actually need to exercise more [2 part series]

How to know if you actually need to exercise more?

Often times when we aren’t getting the results from our workouts or our nutrition we think we just need to try a bit harder and workout a little more.

But is the ‘more is better’ approach actually better? In this 2 part series I am helping you navigate the world of fitness to help you create a workout program that supports your goals and your lifestyle.

As always, my goal is to empower you to make the impact in your life you were created to make. And I know that in order to run your race well and finish strong, we have to be fit spiritually, mentally, and physically.

With that said…being ‘fit’ looks a variety of ways. In fact, it’s not even a look, but a feeling. Sure, there are some underlying behaviors that will likely contribute to feeling those things, there is no cookie cutter formula.

You get to set your goals. You’re in charge, and remember you ultimately know best what you need and how to get there.

If you’ve ever felt stuck, burned out, or struggled to reach their fitness goals, even if you were kicking your own butt day in and day out.

And you…

Believe that pushing yourself to the limit with crazy workouts and restricted eating is what you have to do to see results you want then this is a series you don’t want to miss.

If you’re an entrepreneurial minded mom and don’t have a ton of extra time to dedicate to longer, more intense workout programs or complicated nutrition plans that require you to cut out foods or keep track, then tune into this week’s episode.


 

And if you really want to take things up a notch without having to do more, then I want to invite you to hop on a connect call with me! I have a few spots open for 1:1 coaching with me and want to help you reach your fitness goals without sacrificing your time.

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How to know it’s time to break up with the scale

In our culture today discipline to the point of obsession, insanity, or extreme is glorified and celebrated.

But what happens when all of that focus weighs us down, distracts, and discourages us? Is there another way we can set fitness goals without going crazy over the number we see on the scale?

For many, ambitious mom bosses, they see themselves as weak or lazy if they aren’t fit, running a successful business, and leading the charge on the PTA–because we often have such high expectations for ourselves and we have so much passion. We can easily get caught up in perfectionism and comparison…which is the exact opposite of self love.

When our tummies look fat or softer than we think they should, we start to obsess. Think about starting a new diet that promises bikini body ready results in 6 weeks. For many of us, we have been taught that being overweight or not looking a certain way made us worthless.

I’m here to remind you that life is more than food, clothes, or what our bodies look like. You were created with a very special and unique purpose in mind, and the good news is, you don’t have to be a certain size or shape to make that happen.

You do however, need to let go of the guilt, shame, and unhealthy mindsets that are keeping you stuck in this toxic cycle.

If you’re tired of setting fitness goals related to weight loss and fat loss, and want to start setting fitness goal to make you feel strong and empowered, you’re in the right place.

Listen to the show!


 

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Let go of toxic behaviors around food, exercise, and your mindset: why you need to break your bad habits now

Bad habits, we all have them in various forms. Some are more obvious than others, yet they all in some way trip us up and keep us from being the strong, fierce, and beautiful women we were created to be. This weeks’ show talks about why you need to break your bad habits around food, exercise, and your mindset now so you can be more fully the woman you were created to be.

 

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Whether they are bad behaviors you picked up around food, exercise, or your thoughts, you can break them and replace them with better habits more aligned with your goals.

In today’s show, I share with you how pruning my lavender taught me some pretty valuable lessons about pruning bad habits from my life and letting dead things go.

What do you need to prune in your life? What bad habits need to die? What are you willing to let go of so you can grab hold of what you were created for?

Pruning is a painful process and sometimes we even have to let go of the “good” things so we can grab hold of the best things.

Even if you’re not into gardening, you will get so much value from today’s show!


 

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Ready to be confident, healthy, and eat whatever you want without keeping track of calories or macros?

Head to alishacarlson.com to learn more about a brand new 30 Day Program I’ve put together just for you! And best part? You can get your hands on it for less than a buck a day!

Why body comparison is a waste of your time

4 out of 5 women are unhappy with the way they look in some way. 75% have or currently engage in disordered eating behaviors.

In the sororities I’ve spoken at that stat is more like 💯. When I ask by show of hands who had at least one thing they wanted to change about their body every.single.hand goes up.

As we begin to unpack the idea of body dissatisfaction and how it impacts our self esteem and confidence one theme keeps coming up: Comparison.

The trouble with comparison is we are usually comparing oranges to apples.

Often we are comparing our natural, unfiltered bodies to airbrushed and filtered images. There’s no way our imperfect and flawed bodies could ever compete and win against images that have been retouched and doctored up to give the false illusion that perfection exists.

Looking at what you don’t have or who you’re not is a recipe for disaster. And comparing yourself to others will only ever leave you feeling empty and not good enough.

Especially when you’re comparing yourself to airbrushed and filtered images.

The irony is we think if we were:
Shorter
Taller
Thicker
Thinner
Lighter
Darker

We’d be able to be content with ourselves.

But even at 9% body fat I was still comparing and still not feeling good enough.

I’m so much more confident in this body now than I ever was at 111 pounds and shredded.

You can be confident right now without ever shedding a pound. But that work has to start inside.

It truly is a state of mind. Be kind to yourself and treat your body with love. It’s the only one you’ve got 🖤

What makes you feel confident today?

Embrace your imperfections and hold onto what gives you confidence. Ditch the pressure to conform to an unachievable idea of what your body should look like. ✌🏼

 

Are you wearing perfectionism like a badge of honor?

Then there was that one time I stepped on stage in a teeny weeny bikini 👙😳
Perfectionism, like busy, was a badge of honor I used to wear proudly. 🥇
 
Which means, I was often ruled by feelings of anxiety, doubt, and fear of failure.
 
Which also means that I would werk werk werk to control everything in my life..
 
including my body, food, and my success in pretty much every single area of my life.
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For all the first born, 3s on the enneagram that may not sound too far off of how you’re operating.
 
By nature we derive meaning and our identity (if we aren’t careful) by being in charge, being the best, and being the over achievers of the bunch.
 
The problem is, we can’t really control any of our outcomes. 💁‍♀️
 
We can only control the action we take and the heart that drives us to strive to achieve.🤯
 
I believe you can pursue your goals—whether health related or not from 2 very different places.
 
1- you’re driven by fear aka comparison, perfectionism, unhealthy competition, etc.
 
and the result will always come up short. Meaning, it will never be good enough, you’ll never be good enough.
 
OR
 
2-you’re motivated by feelings of ALREADY being good enough, pretty enough, healthy enough, strong enough..whatever that enough thing is you’re after.👏🏻👏🏻
 
If you approach it from the latter, you can’t lose.💁‍♀️
 
If, like the old me, you are operating from the former, you can’t win 🤦‍♀️
 
By the way, if you wanna check out an article I wrote on how to beat your negative emotions as a perfectionist, check out this article
Know you’re ready to step off the hamster wheel of counting, tracking, and stressing over food? Sign up below to learn more about The Mindful Eating Project to see if it’s right for you👇🏼