Raise your hand if you’ve ever said yes to something and almost immediately regretted it..yep, me too. I am not exactly sure why it is that we do that to ourselves, but it was one of my intentions coming into 2018 to save my yeses for only the best things to come my way. That may sound incredibly selfish, and believe me it wasn’t an easy decision to make, but I knew it is what I needed. I found myself saying yes to so many amazing opportunities out of guilt or obligation.
I’ve done some soul searching and a whole lot of reflection over the past year and I realized that I was simply trying to be too much to too many people. Handing out my yeses to anyone that asked was really depriving the people and the callings in my life that really need me…including myself. In the past I’ve casually given my yeses away because I felt guilty or because there seemed to be a genuine need. And by no means am I suggesting that we only ever do the things we want, but I am suggesting that we need to be more thoughtful and intentional with our yeses.
If you find yourself constantly on the run, burned out, and exhausted from honoring everyone else’s agenda then read on..
So how do we get off the hamster wheel?
One of the first things I did was identify my core values. Who were the people I was committed to showing up for? What causes and organizations do I feel led to serve? What were my existing obligations? What am I about?
Your best yeses or your sacred yeses will align with your values and ultimately what is most important to you not just what is important to the world around you. Sometimes the two will line up and sometimes they won’t. It is ultimately up to you to discern for yourself what that is. By having your values clearly outlined you will be able to decide what you really should be spending your time on and what you can pass on.
I know how hard it is to say no, especially when the cause or the need seems relevant, real, and is good. But if we crowd our schedules according to everyone else’s agenda, we don’t leave any time or space for Jesus to show up with his agenda for us. That is often what has led me to feeling overwhelmed and exhausted.
Once you get some clarity on your core values you will know when you should step up and when you should step aside and let someone else take it on. Asking questions always seems to reveal what is really going on in your heart.
Not sure if it is your best yes?
Here are some gut checks:
Does it align with yourvalues?
Does this align with your vision?
Do you have the time?
What will you have to say no to in order to make this a reality? **This one is especially a good question to ask yourself..because you can’t say yes to something without saying no to something else at the same time.
By creating the space and giving myself the permission to say no–even to ‘good’ things I am able to give more and to give better to the things that matter most and it frees me up to say yes to the things I was really called to do. I am able to show up in a bigger way and serve with more joy in my heart. We were created with certain gifts, dreams, and visions. And in order to step into those fully we will have to learn to turn down the things that tempt us or distract us from staying the course.
Who doesn’t love a little motivation to start the week off on the right foot? I certainly have needed some encouragement to get this week started. I have been clouded by some fear and some anxiety today, and this quote just kept coming to mind. Maybe you find yourself in a position where you can either take a leap into some uncharted waters or you can choose to stay comfortable. I hope that your heart will be inspired and encouraged today by this thought too..
“Feel the fear, and do it anyway.”
Do you ever have those moments in life where you are about to take a leap of faith and you just freeze?
In those moments, we have a choice to make.
We can either shrink back from the fear, stay in out comfort zones, and look back one day with regret.
We can lean into the fear. Take the leap. And be amazed by what happens to us in the process.
Often times, it is the path we fear the most that will lead us to exactly where we need to be.
I challenge you this week, to take the leap and allow yourself to be amazed at who you become in the process.
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!
Whether you are brand new to the healthy lifestyle or consider yourself a seasoned vet, it can be challenging to stay the course when you are completely confused or bored with your options. I found when it was just me, things were pretty simple. I could just eat the same thing day in and day out, make whatever I wanted, and no one really complained.
However, throw in a husband, a couple of kids, and a business.. the game changes quite a bit. One of the things I think we have done a pretty good job with is exposing our kids to a variety of flavors early on, and we always have the “try it one more time” rule…yes, even I abide by that rule (which sometimes comes back to bite me) Still to this day (almost 33 years of trying) I can tell you I do not like olives. My kids like being able to pull the card on me when there are olives around. Paybacks.
I remember when I first started my health and fitness journey it took me a while to find a groove with my weekly menu planning and grocery shopping, and it was easy to fall off track if I got lazy or life got buys. One thing I noticed was that not planning when life was busy, just made things feel that much busier and worse.
However, over the years I’ve been tweaking and refining my system, and I feel like I have created a pretty simple system that I am able to use every single week to nail my meal plan all while keeping it healthy and on track with my weight loss/fat loss goals or any other fitness goal I might be pursuing at the moment.
One of the biggest pieces of advice I can give to you is to keep it simple. If you don’t have a lot of time during the week because your weeknights are busy, then opt for crockpot or instant pot meals, and experiment on the weekends with new recipes to throw in the mix. If you have picky eaters in your family then find some staple recipes that allow you to hide a ton of vegetables in it without being detected (I shared more about picky eaters here).
Over the last six months as my fitness and coaching business have begun to take off I have had to streamline our family’s system even more. We’ve switched over to online grocery shopping almost 100% exclusively–this helps us save money and stick to our budget because we aren’t randomly tossing items into the cart, and it also helps me stick to my meal plan and my portions. If it isn’t in the house, I won’t eat it.
My current nutrition plan still follows the clean eating principles, but has also introduced timed nutrition (eating certain macro nutrients at certain times, it is a technique that is often used with athletes and/ or body builders/ fitness models.) This has required more focus on my end. Which if you have learned anything about me, you know I am always up for a good challenge! So, what are my biggest life hacks when it comes to meal planning on a budget? Let’s get into it..
- Pick one day to do all of your shopping for the week (I order and pick up my groceries on Saturday). Schedule this on your calendar. If you are serious about creating a healthy lifestyle, you’ve got to treat it like it matters to you.
- Meal plan. Again, I sit down Saturday morning with a cup of coffee and plan 6 dinners. I think about breakfasts, lunches, and make sure I have healthy snacks on hand (Shakeology is one of our daily staples) for the whole family. My go to places for healthy recipes are Pinterest of course, or I use the Beachbody blog (beachbodyondemand.com)
- Set aside some time to do a little prep when you get home from the store. I typically will hard boil eggs, make egg cups, and pull out any protein that needs to thaw for dinners that week. If you are super short on time throughout the week, I would suggest making up a big salad and portion it out or at the very least cut up some veggies for quick and healthy snacks. You can also cook up some chicken breast on the grill or in the broiler. If you only season with salt and pepper you can use it in a number of recipes. You can also cook up some rice, quinoa, or sweet potato for some easy to grab carbs. *Whether you are on a low carb diet or not, having these slower digesting carbs will help regulate your blood sugar throughout the day.
- Keep it fresh by incorporating new recipes throughout the week/month. I usually eat the same thing throughout the week, but try to add variety throughout my days. For example, I don’t eat the same vegetable or fruit all day, but may have the same vegetable over a few days that week.
There are tons of apps available now to help you get organized with your grocery shopping. A lot of them will even keep your previous lists which can be helpful and make grocery shopping even more simple. I know how overwhelming it can be to make changes. I’ve been there! Believe me though, it is absolutely worth it to create these good habits. If you are new to clean eating or even just want to refresh your skills, I’ve created a FREE 5 day challenge. I’d love to see you there! Each day you will get some of my tips sent right to your inbox and you will be able to hang out with me and many other ladies just like you in our Facebook group.
Creating changes can be hard, but not impossible! Especially if you do it with your tribe..For more details on the 5 day challenge or on working with me fill out the contact info and just indicate how I can best serve you!
This girl…she eats kale and cookies; drinks beer and superfoods; knows when to hustle and when to rest. Does she do it perfectly all the time? Nope. Does she feel deprived? Also, nope.
I’ve been down that road of “earning” that treat meal or in some cases that entire treat day. And I can tell you that cycle of restrict and binge was not healthy mentally or probably even physically for me. And it was most definitely not sustainable. Not to mention the results were mediocre at best. Every since making a pretty big change in my health and fitness routine last summer I have experienced so much freedom around food. Fitness no longer feels like a sentence so that I can binge. It also doesn’t feel like a “have to”, but more of a “want to”.
Are you that girl that is SO good throughout the week, then the weekend hits and you let your diet go completely out the window, convincing yourself that you have worked so hard and deserve to let loose? This might not be a news flash, but you CANNOT out train a bad diet. You also aren’t a dog that needs to ‘earn’ your food. When I had the restriction mindset, I was food obsessed (sort of like my 9 month old pup). It took so much energy to think about what NOT to eat all day/week, that by the time Friday or Saturday hit, I went crazy.
It’s crazy how much food you actually *get* to eat when you are fueling your body based on nutrient dense foods rather than just feeding it to consume calories. One of the biggest things I coach my girls on is to know your end goal and know that there might be certain seasons where you will need to or want to tighten things up a bit in your diet and be a bit more disciplined. There might also be seasons when your fitness takes a bit more of a back burner so that you can give your energy to other important things in life. Fitness isn’t all or nothing.
In whatever season you find yourself in LOVE yourself. Speak kind words. And treat this one precious body with some r-e-s-p-e-c-t. You are not a garbage can that needs to finish your kiddo’s plate or that needs to consume all of the snacks in the cupboard when life has you a bit stressed out. Finding ways other than food to cope has been a big component to this new found fit life that I am living. Often times when we are restricting and binging it has less to do with the food and weight loss and perhaps more to do with issues we are not wanting to deal with head on. I am by no means an expert in this field, just a girl that has had some pretty gnarly thoughts toward herself, her body, and food and who has found freedom.
I want to help you find this freedom too.
If you are trying to lose weight, gain muscle, lose fat, etc and feel like you’re starving…we need to fix that ASAP. Hit me up in my inbox by emailing: email@example.com