Category Archives: Miscellaneous

Win Today Only

Confession: this past month I’ve been a trainwreck.

I always have a hard time admitting it, but reality is I struggle too and this time was bad.

Missing workouts, diet off the rails, anxiety as my new best friend, weight gain, and uprooting my life has pulled me a bit off track.

But right now, I’m using one of my favorite strategies to get myself back on track.

Win today only.

I’m not stressing over the week, I’m not stressing over what I’ll do in two weeks when I move again, I’m not even focusing on what the number on the scale will be tomorrow. I’m just prioritizing today.

I’m pushing myself to exercise even & especially when I don’t feel like it.

I’m getting in my steps.

I’m pre logging my food and literally focusing on winning one meal at a time.

And most importantly I’m giving myself grace. I can’t undo what’s done and reality is I simply had other priorities for a bit, but now is a chance to get back to me and I’m embracing it. I’m not doing anything drastic, crazy restrictive, and am still prioritizing rest & recovery.

One day at a time. Win today only.

Anyone else recommitting with me?

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Got Sugar Cravings?

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𝗪𝐡𝐚𝐭 𝐦𝐚𝐲 𝐛𝐞 𝐬𝐩𝐢𝐤𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐛𝐥𝐨𝐨𝐝 𝐬𝐮𝐠𝐚𝐫… ⁣

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𝘩𝘪𝘯𝘵: 𝘪𝘵’𝘴 𝘯𝘰𝘵 𝘤𝘢𝘯𝘥𝘺 ⁣

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I know insulin resistance is a very trendy topic right now, and one of the most frequent complaints I hear from clients is that they just can’t kick their sweet tooth. ⁣

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But here’s something interesting that might be raising your blood sugar & in turn, causing you to crave more sugar. ⁣

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While food can be a huge culprit, it may actually have little to do with the food you’re consuming. ⁣

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𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐨𝐭𝐡𝐞𝐫 𝐭𝐡𝐢𝐧𝐠𝐬 𝐭𝐡𝐚𝐭 𝐚𝐟𝐟𝐞𝐜𝐭 𝐨𝐮𝐫 𝐬𝐮𝐠𝐚𝐫 𝐥𝐞𝐯𝐞𝐥𝐬:⁣

•Chronic stress ⁣

•Poor sleep ⁣

•Activity level (𝘵𝘰𝘰 𝘭𝘪𝘵𝘵𝘭𝘦 𝘖𝘙 𝘵𝘰𝘰 𝘮𝘶𝘤𝘩) ⁣

•Thyroid or hormonal problems ⁣

•Nutrient deficiencies ⁣

•Mineral imbalances (𝘮𝘢𝘨𝘯𝘦𝘴𝘪𝘶𝘮 & 𝘱𝘰𝘵𝘢𝘴𝘴𝘪𝘶𝘮 𝘩𝘢𝘷𝘦 𝘢𝘯 𝘪𝘯𝘴𝘶𝘭𝘪𝘯 𝘭𝘪𝘬𝘦 𝘦𝘧𝘧𝘦𝘤𝘵 𝘰𝘯 𝘵𝘩𝘦 𝘣𝘰𝘥𝘺) ⁣

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The good thing is all of these can be managed with some small lifestyle changes. ⁣

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𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞𝐬: ⁣

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•Mental stress management (𝘺𝘰𝘨𝘢, 𝘫𝘰𝘶𝘳𝘯𝘢𝘭𝘪𝘯𝘨, 𝘴𝘭𝘰𝘵𝘩𝘪𝘯𝘨 𝘵𝘪𝘮𝘦 𝘐 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘤𝘢𝘭𝘭 𝘪𝘵, 𝘪𝘯𝘤𝘰𝘳𝘱𝘰𝘳𝘢𝘵𝘪𝘯𝘨 𝘮𝘰𝘳𝘦 𝘢𝘤𝘵𝘪𝘷𝘪𝘵𝘺 𝘺𝘰𝘶 𝘦𝘯𝘫𝘰𝘺, 𝘦𝘵𝘤…) ⁣

•Get enough quality sleep (𝘐’𝘷𝘦 𝘣𝘦𝘦𝘯 𝘶𝘯𝘱𝘭𝘶𝘨𝘨𝘪𝘯𝘨 𝟹𝟶 𝘮𝘪𝘯𝘶𝘵𝘦𝘴 𝘣𝘦𝘧𝘰𝘳𝘦 𝘣𝘦𝘥 & 𝘢𝘪𝘮𝘪𝘯𝘨 𝘵𝘰 𝘧𝘪𝘯𝘪𝘴𝘩 𝘮𝘺 𝘭𝘢𝘴𝘵 𝘮𝘦𝘢𝘭 𝘢 𝘣𝘪𝘵 𝘦𝘢𝘳𝘭𝘪𝘦𝘳 𝘪𝘯 𝘵𝘩𝘦 𝘦𝘷𝘦𝘯𝘪𝘯𝘨 𝘵𝘰 𝘩𝘦𝘭𝘱) ⁣

•Minimize physical stress (𝘵𝘩𝘪𝘯𝘬 𝘤𝘶𝘵𝘵𝘪𝘯𝘨 𝘣𝘢𝘤𝘬 𝘰𝘯 𝘤𝘢𝘳𝘥𝘪𝘰 𝘪𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘰𝘷𝘦𝘳𝘥𝘰𝘪𝘯𝘨 𝘪𝘵, 𝘱𝘶𝘭𝘭𝘪𝘯𝘨 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘰𝘶𝘵 𝘰𝘧 𝘢 𝘥𝘦𝘧𝘪𝘤𝘪𝘵 𝘪𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘥𝘪𝘦𝘵𝘪𝘯𝘨, 𝘦𝘵𝘤…) ⁣

•Cut back on caffeine ⁣

•Slow down while eating! ⁣

•Less bluelight more SUNLIGHT ⁣

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& bonus tip… 1-2 tbs. of ACV 15 minutes before a moderate-high carb meal can take the blood sugar impact down around 25-35%. ⁣

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You can also do this after!! Be sure to dilute with some water & drink with a straw

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𝘋𝘰 𝘺𝘰𝘶 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦 𝘸𝘪𝘵𝘩 𝘴𝘶𝘨𝘢𝘳 𝘤𝘳𝘢𝘷𝘪𝘯𝘨𝘴? 𝘞𝘩𝘪𝘤𝘩 𝘰𝘧 𝘵𝘩𝘦𝘴𝘦 𝘥𝘰 𝘺𝘰𝘶 𝘵𝘦𝘯𝘥 𝘵𝘰 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦 𝘸𝘪𝘵𝘩?! 𝘞𝘩𝘢𝘵 𝘩𝘢𝘣𝘪𝘵𝘴 𝘸𝘰𝘶𝘭𝘥 𝘺𝘰𝘶 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘴𝘵𝘢𝘳𝘵 𝘪𝘯𝘤𝘰𝘳𝘱𝘰𝘳𝘢𝘵𝘪𝘯𝘨?⁣

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Merry Christmas

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“𝘈𝘴 𝘸𝘦 𝘱𝘭𝘢𝘯 𝘧𝘰𝘳 𝘢 𝘩𝘰𝘭𝘪𝘥𝘢𝘺 𝘶𝘯𝘭𝘪𝘬𝘦 𝘢𝘯𝘺 𝘣𝘦𝘧𝘰𝘳𝘦—𝘮𝘢𝘯𝘺 𝘰𝘧 𝘶𝘴 𝘴𝘦𝘱𝘢𝘳𝘢𝘵𝘦𝘥 𝘧𝘳𝘰𝘮 𝘰𝘶𝘳 𝘭𝘰𝘷𝘦𝘥 𝘰𝘯𝘦𝘴, 𝘢𝘭𝘰𝘯𝘦, 𝘴𝘪𝘤𝘬, 𝘴𝘤𝘢𝘳𝘦𝘥, 𝘥𝘪𝘷𝘪𝘥𝘦𝘥 𝘢𝘯𝘥 𝘱𝘦𝘳𝘩𝘢𝘱𝘴 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘵𝘰 𝘧𝘪𝘯𝘥 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨, 𝘢𝘯𝘺𝘵𝘩𝘪𝘯𝘨, 𝘵𝘰 𝘣𝘦 𝘨𝘳𝘢𝘵𝘦𝘧𝘶𝘭 𝘧𝘰𝘳—𝘭𝘦𝘵 𝘶𝘴 𝘤𝘰𝘮𝘮𝘪𝘵 𝘵𝘰 𝘢𝘴𝘬𝘪𝘯𝘨 𝘰𝘵𝘩𝘦𝘳𝘴, ‘𝘈𝘳𝘦 𝘺𝘰𝘶 𝘖𝘒?” – 𝘔𝘦𝘨𝘢𝘯 𝘔𝘢𝘳𝘬𝘭𝘦 ⁣

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𝐅𝐫𝐢𝐞𝐧𝐝𝐥𝐲 𝐫𝐞𝐦𝐢𝐧𝐝𝐞𝐫 𝐚𝐬 𝐰𝐞 𝐡𝐞𝐚𝐝 𝐢𝐧𝐭𝐨 𝐭𝐡𝐞 𝐡𝐨𝐥𝐢𝐝𝐚𝐲… ⁣

Be kind. ⁣

You never know what someone is going through. ⁣

Ask for help. ⁣

Check on others. ⁣

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𝐒𝐞𝐧𝐝𝐢𝐧𝐠 𝐥𝐨𝐭𝐬 𝐨𝐟 𝐥𝐨𝐯𝐞

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What to do When you Lack Motivation

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The holiday slump was real. This past week was a tougher one for me & after the holiday literally all of my motivation to workout went missing. ⁣

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Even though we know motivation is fleeting, it can be so easy to blame our lack thereof for missing our workouts or ‘𝘧𝘢𝘭𝘭𝘪𝘯𝘨 𝘰𝘧𝘧 𝘵𝘳𝘢𝘤𝘬’. ⁣

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Here’s the thing… you’re not always going to feel motivated to workout BUT there are some things you can do to make settling back into a routine a little bit easier. ⁣

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Here’s what I did…⁣

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𝘚𝘵𝘦𝘱 𝘰𝘯𝘦: I didn’t force it, I gave myself a random rest day in the middle of the week, got in some extra steps and called it a day. ⁣

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𝘚𝘵𝘦𝘱 𝘵𝘸𝘰: I planned out my workout for the next day, scheduled it into my day, and laid out my workout clothes so I was ready. I didn’t let my one day off turn into two, and then three, and then next Monday, and then starting in January. ⁣

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𝘚𝘵𝘦𝘱 𝘵𝘩𝘳𝘦𝘦: I announced that I was working out after my class while coaching. There’s something to be said for speaking your intentions out loud, and a little public accountability can always be a good thing. ⁣

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𝘚𝘵𝘦𝘱 𝘧𝘰𝘶𝘳: I picked out something that I love doing (sumo deadlifts) and told myself I would start with those, because quite honestly the best workout for you, is the one you will do. ⁣

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𝘚𝘵𝘦𝘱 𝘧𝘪𝘷𝘦: I told myself I’d just warm up, if I wasn’t feeling it I could always stop. Truth is 99% of the time the warm up is the hardest part. ⁣

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𝘚𝘵𝘦𝘱 𝘴𝘪𝘹: I just started. ⁣

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Because at the end of the day the best way to build motivation is to take action. ⁣

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𝐉𝐮𝐬𝐭 𝐬𝐭𝐚𝐫𝐭. ⁣

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Fitness Gains

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𝘓𝘢𝘴𝘵 𝘸𝘦𝘦𝘬 𝘐 𝘴𝘩𝘢𝘳𝘦𝘥 𝘮𝘺 𝘯𝘶𝘮𝘣𝘦𝘳 𝘰𝘯𝘦 𝘩𝘢𝘤𝘬 𝘪𝘧 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘧𝘰𝘳𝘦𝘷𝘦𝘳 𝘵𝘳𝘺𝘪𝘯𝘨 𝘵𝘰 𝘭𝘰𝘴𝘦 𝘵𝘩𝘰𝘴𝘦 𝘭𝘢𝘴𝘵 𝟻𝘭𝘣𝘴… ⁣

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To stop focusing on those last 5lbs and start creating some fitness goals to work towards. (𝘢𝘭𝘴𝘰 𝘺𝘰𝘶 𝘱𝘳𝘰𝘣𝘢𝘣𝘭𝘺 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘦𝘢𝘵 𝘮𝘰𝘳𝘦 ) ⁣

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When I asked what one fitness goal was you’d like to accomplish was in the comments, I realized a big disconnect…. ⁣

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“𝘵𝘰𝘯𝘦 𝘶𝘱 𝘵𝘩𝘦 𝘱𝘰𝘴𝘵 𝘣𝘢𝘣𝘺 𝘧𝘢𝘵” ⁣

“𝘵𝘰𝘯𝘦 𝘮𝘺 𝘵𝘩𝘪𝘨𝘩𝘴 𝘢𝘯𝘥 𝘢𝘳𝘮𝘴” ⁣

“𝘧𝘭𝘢𝘵𝘵𝘦𝘳 𝘣𝘦𝘭𝘭𝘺”⁣

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… and the list continued. ⁣

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Here’s the issue with this, these response were focused on the things these women wanted to 𝐂𝐇𝐀𝐍𝐆𝐄 instead of the things they wanted to 𝐀𝐂𝐂𝐎𝐌𝐏𝐋𝐈𝐒𝐇. ⁣

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Reality is, we can spend all day wishing we would have a flatter tummy, lose 5lbs, or grow a booty. ⁣

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But we’re in for a big disappointment and a long frustrating ride when we realize that focusing on those things, often only makes us notice those “imperfections” we want to alter more and more without any real results. ⁣

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Instead, what if you flipped your focus to things like squatting more weight (𝘸𝘩𝘪𝘤𝘩 𝘸𝘪𝘭𝘭 𝘱𝘳𝘰𝘣𝘢𝘣𝘭𝘺 𝘭𝘦𝘢𝘥 𝘵𝘰 𝘵𝘩𝘢𝘵 𝘭𝘪𝘧𝘵𝘦𝘥 𝘣𝘰𝘰𝘵𝘺). ⁣

Running a faster mile (𝘸𝘩𝘪𝘤𝘩 𝘮𝘪𝘨𝘩𝘵 𝘫𝘶𝘴𝘵 𝘭𝘦𝘢𝘥 𝘵𝘰 𝘢 𝘭𝘪𝘵𝘵𝘭𝘦 𝘭𝘰𝘴𝘴 𝘰𝘧 𝘣𝘦𝘭𝘭𝘺 𝘧𝘢𝘵). ⁣

Or getting your very first pull ups (𝘵𝘩𝘪𝘴 𝘵𝘰𝘰 𝘸𝘪𝘭𝘭 𝘱𝘳𝘰𝘣𝘢𝘣𝘭𝘺 𝘨𝘪𝘷𝘦 𝘺𝘰𝘶 𝘵𝘩𝘰𝘴𝘦 𝘵𝘰𝘯𝘦𝘥 𝘢𝘳𝘮𝘴 𝘺𝘰𝘶 𝘸𝘢𝘯𝘵). ⁣

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When we start to focus on the things we want to accomplish you’ll find you start to care a whole lot less about the things you want to change. ⁣

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You start to focus on ways you can work to improve. ⁣

You start to focus on finding workouts you enjoy and thrive with. ⁣

You start to celebrate small wins like doing one more push up, one extra rep, or that 1 minute off of your mile time. ⁣

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You start to care a whole lot less about how your body looks and focus more on what your body is capable of doing. ⁣

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𝐆𝐚𝐦𝐞 𝐂𝐡𝐚𝐧𝐠𝐞𝐫. ⁣

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So let’s try this again… 𝘸𝘩𝘢𝘵 𝘪𝘴 𝘰𝘯𝘦 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘣𝘢𝘴𝘦𝘥 𝘨𝘰𝘢𝘭 𝘺𝘰𝘶’𝘥 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘴𝘵𝘢𝘳𝘵 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘵𝘰𝘸𝘢𝘳𝘥𝘴? ⁣

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